Yintoni Okufanele Uyenze Ukutya ... kunye Nokugwema?
Ukutya kunokudlala indima ebalulekileyo ekulawuleni i- fibromyalgia yakho. Akukho nto "yokutya kwe-fibromyalgia" eyenza wonke umntu onalo mqathango, kodwa abantu abaninzi baye bakwazi ukunciphisa intlungu yabo kunye nezinye iimpawu ngokufumana okokutya kwaye abakwenzi ngabo. Kwabaninzi bethu, kuthatha ixesha kunye nokuvavanya.
Asinayo ithoni yocwaningo malunga ne-fibromyalgia kunye nokutya, kodwa i-pool yolwazi ikhula.
Oko sikufundayo kwizifundo kunokukunceda ekukhombiseni indawo yokuqala. Unokufuna ukusebenzisa ukutya kokunciphisa ukunika isalathisi ecocekileyo ukuqala.
Antioxidants
Mhlawumbi uye wabuzwa uninzi lweengcola nge "antioxidant superfoods," kwaye le nto inokuba yinto enye apho kukho into engemva kwe-hype-ngakumbi xa ifika kwi-fibromyalgia.
I-antioxidants zizinto ezikutya ekuthi, ngokuqinisekileyo, zikhusele iiseli zakho kwiimpembelelo ze-oksijini. Ezinye i-antioxidants iivithamini ozivelayo, njengevithamini C, i-vitamin E, kunye ne-beta-carotene. Abanye banamagama angaqhelekanga, afana ne-polyphenol kunye ne-reservatrol.
Enye imfundiso ye-fibromyalgia ibandakanya uxinzelelo lwe-oxidative njengento ebalulekileyo yecala. Uphando olwenziwe ngokusetyenziswa kwe-antioxidant lubonakala lu thembisa, olukhokelela ekubeni le ngcamango.
Ucwaningo olwenziwa ngo-2016 olupapashwe kwi- International Journal yoPhando lwe-Vitamin kunye neZondlo luye lwaphakamisa ukuba ukusetyenziswa kwezidakamizwa ze-antioxidants, i-polyphenols ngokukhethekileyo, kwakudibaniswe neenombolo eziphantsi zeengongoma zethenda kunye nekhwalithi engcono yokuphila.
Ukutya okukhethiweyo kubonisiwe:
- Kofu
- Amapheya
- Izithelo ezibomvu
- I tsokotshi emnyama
Olunye uphando ukususela ngo-2016, eli lipapashwe kwi- Biological Research for Nursing, libhekiselele kwimiphumo yeoli ye-oliven e-intombi (EVOO) kwi-oxidative stress in fibromyalgia. Abaphengululi baphetha ukuba i-EVOO ekudleni kunokunceda ukunciphisa uxinzelelo lwe-oxidative, ukuphucula umsebenzi kunye nokukhuthaza impilo yengqondo yengqondo.
Bathi i-EVOO yenza ngcono kunezinye iintlobo zeoli yeoli, mhlawumbi ngenxa yokuba iintlobo ezahlukeneyo ziqulethe i-antioxidants ezahlukeneyo.
Ezinye izinto zokutya ezinokusetyenziswa kwe-antioxidant ziquka:
- Blueberries
- Amaqunube amnyama
- ICranberries
- Ierberberries
- Raspberries
- IiApile
- Plums
- Pecans
- Iibhontshisi zeentso
- Ubhontshisi bePinto
- Isiselo somdiliya esibomvu
- Iti
- Russet iifatata
Ubuhlungu obubonakalayo-Ukubangela ukutya
Uphando lubonisa ukuba ukutya okunye kunokubangela okanye kugxininise intlungu kubantu abane-fibromyalgia. Bazi:
- I-Monosodium glutamate (MSG)
- Aspartame (NutraSweet)
- I-Arachidonic acid (i-omega-6 ayi-fatty acid insaturated)
- Caffeine
Ukuhlaziywa ngo-2016 lophando kule mihla yokutya, eyapapashwa kwi- Review Review ye-Neurotherapeutics ithi xa udla ezi zinto zihambelana nentlungu, ukuzinqumla ngaphandle kokutya kunceda abanye abantu, kodwa kungekhona wonke umntu.
Phawula ukuba ubuncinane isifundo esisodwa sathi ikhofi iphucule iimpawu ze-fibromyalgia ngelixa enye yathi ikhoffeine yenza iimpawu zibi nakakhulu. Lo ngumzekelo omhle wokuba akukho naluphi uphando olucacileyo; sisadinga uphando olongezelelweyo, kwaye umntu ngamnye onale mqathango kufuneka ahlole ukutya okubangelwa yingxaki ukuze abone ukuba yintoni impembelelo enokuba nayo.
I-Fibromyalgia & I-Low-FODMAP Diet
Ucwaningo luka-Juni 2017 olukhokelwa yi-AP Marum, MD, lubhekisele kwizibonelelo ezinokuthi zibizwa nge- low-FODMAP yokutya .
I-FODMAP isichazi magama amaninzi anzima ukuchazela ukuba zonke zithetha iintlobo zeswekile okanye i-sugar alcohols ezityhulwa yiibhaktheriya emathumbu akho amakhulu. (Kwalabo abafuna amagama amakhulu, "i-oligosaccharides enokutsha, ama-disaccharides, i-monosaccharides kunye ne-polyols.")
I-FODMAP ifumaneka kwiindawo ezithile zokutya kwaye zisoloko zisetyenziswa njengezongezo zokutya.
Abaphandi banomdla kule nzobo ye-fibromyalgia kuba uphando lubonisa ukuba lusebenza kakuhle kwimizimba yesifo sengqondo, kwaye kukho ukungqubana okukhulu phakathi kwezi meko. Olu pho nonongo-abathathi-nxaxheba abangama-38 kuphela-kodwa bakhuthaza. Abaphandi babike ukuphucula okuphawulekayo:
- Ubuhlungu
- Ezinye iimpawu ze-fibromyalgia
- Ubunzima obubanzi
- U bunzima
- Isalathisi somzimba
- Umgca wecala
Kungaba nzima ukulandela ukutya okuphantsi kwe-FODMAP ukuba uneminye imithintelo yokutya, ukutya okuninzi okuninzi kubonwa njengempilweni kuphezulu kwi-FODMAP.
Ezinye zokutya eziphezulu zeFODMAP ziquka:
- IiApile
- Peaches
- Ibhali
- Ngqolowa
- I-ice cream
- Margarine
- Ubisi
- Soy
- I-high-fructose isiraphu yengqolowa
- Ubusi
- Abangcamli baphela -ol
- Isileri
- Icauliflower
Ezinye ukutya eziphantsi kweFODMAP ziquka:
- Ubhanana
- Blueberries
- Amagilebhisi
- iswekile emdaka
- Ishukela setafile
- Butter
- Ubisi lwe-almond
- Ibrokholi
- IiKaroti
- Iipatata
- irayisi emdaka
- Oats
- Imbewu yelanga
Ukuba unomdla wokuzama ukutya okuphantsi kwe-FODMAP , qi niseka ukwenza uphando lwakho kwaye uthethe ugqirha wakho ukuqinisekisa ukuba uhamba ngokukhuselekileyo.
Iimpawu zeMood kunye neSidlo sakho
Ucwaningo olwenziwa ngo-2017 olupapashwe kwiNgxelo ye-Academy yeZondlo kunye neDietetics landela abafazi abangama-500 nge-fibromyalgia ngaphezu konyaka. Injongo yalo kukubona ukuba yintoni impembelelo yokutya eyayinempilo yengqondo yonke, ukuxinezeleka kunye nethemba.
Ukuxinezeleka kunye nezinye iingxaki zengqondo ziimpawu eziqhelekileyo / iimeko ezigqithisiweyo nge-fibromyalgia, ngelixa uphando lubonisa ukuba abantu abanethemba lokuba bakwazi ukujamelana nokugula kwaye bafumane unyango oluphumelelayo kunye nezicwangciso zokulawula.
Ziziphi ukutya ezibophelelwe kwimpilo yengqondo engcono, ngokutsho kwabaphandi?
- I ziqhamo
- Imifuno
- Intlanzi
Kubalulekile ukuba uqaphele ukuba iziqhamo kunye nemifuno iqukethe i-antioxidants, kwaye le ntlanzi iqukethe i- omega-3 fatty acids , ekholelwa ukuba inenzuzo kwi-fibromyalgia.
Ukudandatheka okungakumbi kunye nokuthembela okungaphantsi kwaxhunyiwe kwi:
- Kudla inyama
- Iziphuzo ezinomsoco
Nangona kunjalo, asikwazi ukuthetha ngokuqinisekileyo, nokuba ngaba ukutya iziqhamo, imifuno kunye neentlanzi zikhokelela kwimpilo engcono, okanye ukuba ngabadangelekanga, abantu abanethemba ngakumbi banokukhetha oku kutya. Kungaba kukuba ukudakumba kubangela ukuba abantu bathembele ngakumbi kwizinto ezipaketheweyo. Kuya kuthatha uphando oluthe xaxa ukuthetha ukuba ulwalamano olunjani.
Gluten & Fibromyalgia
Kwiminyaka emininzi edlulileyo, i-gluten ifumane ingqwalasela eninzi. Ingaba yinto ephandekileyo yophando yokutya kunye nesondlo se-fibromyalgia.
Okwangoku, asikwazi ukuthetha ngokuqinisekileyo ukuba i-gluten-free is improving fibromyalgia. Olunye uphando olunyanzelisayo lwenziwe, nangona kunjalo. Ukujonga ngokujonge ukunyamezela kwe-gluten kwi-fibromyalgia kukukunceda wenze isigqibo esicacisiweyo.
ILizwi
Utshintsho lwezondlo lubangela ukuphucuka okukhulu kwezinye abantu abane-fibromyalgia kwaye akukho tshintsho olwenziwe kwabanye. Qinisekisa ukuba nayiphi na utshintsho olwenzayo libhekise ekudleni okunempilo, kwaye uhlale kude nezidlo eziphambili okanye iifowuni.
Hlanganisa ugqirha wakho kwizigqibo zakho kwaye, ukuba uziva udidekile okanye uphazamisekile, unokufuna ukubona isondlo sokutya, kunye. Kungathatha ixesha kunye nomonde ukufumana ukutya okunempilo kuwe, kodwa ukuba kuthetha ukuba uzive ungcono, kulungele umzamo.
> Imithombo:
> Cairns BE. Impembelelo yokutya kwe-pro-algesic kwiimeko ezibuhlungu ezingapheliyo. Uphononongo lweengcali ze-neurotherapeutics. 2016; 16 (4): 415-23. i-doi: 10.1586 / 14737175.2016.1157471.
> Costa de Miranda R, et al. Ukutya okucebile kwePolphenol kunciphisa intlungu kwaye kuphucula umgangatho wobomi kubasetyhini be-fibromyalgic. Iphephabhuku lamazwe ngamazwe olwenziwe ngophando lwe-vitamin kunye nokutya. 2016 Novemba 21: 1-10.
> Marum AP, et al. I-oligo-di-mono-saccarides kunye ne-polyols (FODMAP) eyancitshiswayo encinci (i-FODMAP) isondlo esilungeleleneyo ye-fibromyalgia eneenzuzo zondlo kunye nezobuhlungu. Nutricion hospitalaria. 2017 Juni 5; 34 (3): 667-674. i-doi: 10.20960 / nh.703.
> Ruiz-Cabello P, et al. Umbutho weendlela zokutya kunye neziphumo zengqondo kwengqondo kwabasetyhini abane-fibromyalgia: Iprojekthi ye-al-Andalus. Umbhalo we-Academy of Food and Dietetics. Ngo-2017 uMar; 117 (3): 422-432.e1. i-doi: 10.1016 / j.jand.2016.09.023.
> Rus A, et al. Ioli yeoli yomnqweno eyintombi iphucula uxinzelelo lwe-oxidative, amandla okusebenza, kunye nesimo sengqondo esinxulumene nempilo kwizigulane ze-fibromyalgia: isifundo sokuqala. Izibonelelo zeBioological ukulungiselela unesi. 2016 Jul 21. pii: 1099800416659370.