Zizwe Kungcono Ngemva kokuthola Ukudla Kwakho Ukuzizwa
Iyini Inhloso Yokudla Okuqedile I-Fibromyalgia ne-CFS?
Ingabe kufanele uzame ukudla kokuqedwa? Abantu abaningi abane- fibromyalgia (FMS) noma isifo esingapheliyo sokukhathala (i-CFS noma i- ME / CFS ) bathola ukuthi ukudla okunye kwenza ukuba bazizwe bebi kakhulu. Ochwepheshe bakholelwa ukuthi ngenxa yokuzwela okuphakathi okuhilelekile kulezi zimo, ungathuthukisa ukuzwela ekudleni okwenza ngcono izimpawu zakho.
Indlela engcono yokuthola ukuthi yini, uma ikhona, ukudla kuyinkinga kuwe ekudleni kokuqeda. Akuyona into elula, kodwa inesihawu esifushane uma kuqhathaniswa nezinhlelo eziningi zokudla. Uqala ngokuqeda imikhakha ebanzi yokudla okungenzeka ukuthi ingabangela izinkinga. Khona-ke, uphinde uqalise kabusha ngesikhathi esisodwa bese ubona ukuthi uzizwa kanjani.
Ucwaningo lubonisa ukuthi okungenani isigamu sabantu abaneFMS noma i-ME / CFS sithola ukukhululeka okuvela ezimpawu - kuhlanganise nobuhlungu, ukukhathala, ukukhanda ikhanda, ukuvinjelwa nokuphefumula - ngokuqeda ukudla okuthile. Ukudla kwezinkinga ezivame kakhulu kuyimbewu, ukolweni, ubisi, i-citrus kanye noshukela, kodwa ihluka kusuka komuntu kuya komuntu.
Ngaphambi kokuba uqale, kuwumqondo omuhle ukuqinisekisa ukuthi lesi yisikhathi esifanele sokuzama ukudla kokuqeda. Ingabe iholide noma umcimbi okhethekile obeka phambili ekudleni kokudla? Ingabe ulindele noma yiziphi izinguquko ezinkulu noma ukucindezeleka empilweni yakho? Uma kunjalo, kungcono kakhulu ukulinda.
Uma kungenjalo, nansi okudingeka ukwazi:
Ukudla Ukuqeda
Ngisho nangaphandle kwengqondo yengqondo, kungaba nzima ukukhumbula ukuthi yini odlayo kunoma yikuphi usuku olunikeziwe. Yingakho idayari yokudla kanye nelogi lwezimpawu kubalulekile ekuphumeleleni kokudla kokuqeda. Uzobe uqhathanisa bobabili ukubona ukuthi ukudla kwakho kusebenza kanjani.
Idayari yakho yokudla akudingeki ibe yinkimbinkimbi. Uhla olulula lwukudla okudliwayo usuku ngalunye cishe lwanele. Igijimi lempawu lingase libe lulula futhi, noma ungaya ku- Tracking Symptoms Your ukuthola amamaki esampula amaningana.
Uma usuqala ukudla kokuqeda, unike okungenani izinsuku ezinhlanu. Uma ubona izinguquko ezimpawu zakho ezihlala ezinsukwini ezimbalwa, usulungele ukuqala ukufaka ukudla emuva. Uma ungaboni izinguquko, zinike ezinye izinsuku ezinhlanu. Uma usaqapheli umehluko, uzama ukuyeka, kepha uma unamathela ekudleni, ungabona izinguquko ezicashile njengoba ufaka izinto emuva kwalokho ezingabonisa ukuzwela kokudla.
Ukudla Ungadla
Ekuqaleni, uzofuna ukunciphisa ukudla kwakho okulandelayo (khumbula, kungokwesikhashana!):
- Imifino (ngaphandle kommbila, uphizi noma ubhontshisi)
- Izithelo (ngaphandle kwama-citrus noma noma yikuphi okwamanje udla izikhathi ezimbili noma ngaphezulu ngesonto)
- Inyama (ngaphandle kwebhethoni, isobho, izinja ezishisayo noma inyama yasemini)
- Ilayisi kanye nokunye okusanhlamvu okufana ne-amaranth, i-quinoa, ne-buckwheat
- Amanzi afakwe emabhodleleni noma ama-distilled
- Ama-herbal tea
Nakuba kungavamile, kungenzeka ukuthi abantu bazizwe bebi kakhulu uma beshintshela kulokhu kudla, mhlawumbe ngoba bazise ukudla okusha. Uma lokhu kwenzeka kuwe, zama ukususa noma yini entsha oyenzile ukuze ubone ukuthi lokho kusiza.
Ukudla Okufanele Kugweme
- Imikhiqizo yobisi (ubisi lwelayisi yiyona eyamukelekayo)
- I-caffeine nganoma yiluphi uhlobo
- Utshwala
- I-Soda
- Chocolate
- I-Sugar ne-aspartame (NutraSweet)
- Ngokolweni, oats, ibhali kanye nanoma yini equkethe i-gluten
- Amaqanda
- Bacon, isoseji, izinja ezishisayo kanye nezinyama zasemini
- Amantongomane
- Ama-peas, ubhontshisi kanye nommbila
- Izithelo zikaCitrus
- Zonke ukudla okucutshungulwayo
- Noma yini equkethe i-monosodium glutamate (MSG)
- Imibala yokudla nama-dyes
- Noma yikuphi ukudla okwamanje udla okungaphezu kabili ngesonto
KUPHELA KWEZEMPILO! Khumbula ukuthi abanye abantu abane-FMS kanye ne-ME / CFS babona ubuhlungu nokukhathala kwehla kakhulu lapho beqeda ukudla okuthile.
Ukubuyisela kabusha ukudla
Uma isikhathi sakho sokuqeda usuku lwama-5-10 sesiphelile, sekuyisikhathi sokuqala ukwengeza ukudla emuva.
Yidla ukudla okuningi okulethwa kabusha (ama-3 servings ngosuku). Uzofuna ukwengeza isigaba esisodwa ngesikhathi, bese ulinda izinsuku ezingu-2-3 ngaphambi kokungeza enye. Kuye ngokudla kanye nomzimba wakho, ungabona ukwanda kwezibonakaliso ezisekelwe emvelweni kungakapheli amaminithi noma amahora, noma mhlawumbe ngosuku olulandelayo.
Uma uthola ukuzwela, ususe leso sigaba futhi ulinde kuze kube yilapho umzimba wakho usuvele uphumule ngaphambi kokufaka esinye ukudla.
Ukuphila Ngemva kokudliwa kokudla
Ezinye izinzwa zokudla zilula ukubhekana nazo kunabanye. Uma uthola ukuthi uzwela ukolweni, ngokwesibonelo, ungase ufune ukubona umsoco wokuthola ukudla ukuze uthole ukuthi ububanzi obuningi bokudla obudinga ukugwema futhi ufunde mayelana nezinye izindlela.
Uma ungatholi noma yikuphi ukuzwela, ungase ufune ukugcina imikhuba yokudla enempilo oyitholile ekudleni kokuqeda. Funda Ukuguqula Ukudla Kwakho Ukuphatha I-Fibromyalgia & Chronic Satiment Syndrome ukuze uthole olunye ulwazi mayelana nokuthi kungani.
Imithombo:
2006, I-CFIDS Association of America, Inc. Wonke amalungelo agodliwe. "Ukwelashwa: Ukudla Ukudla"
I-Copyright 2008 I-Celiac Disease and Gluten-free Information Diet Kusukela ngo-1995. Wonke amalungelo agodliwe. "Ukudla Ukuqeda Kungase Kunciphise I-Fibromyalgia"