Khetha ukuloba iintlanzi kunye nemifuno kunye / okanye ugweme umgubo ococekileyo
Ukutya yintloko eyaziwayo kunye ne-migraine, kodwa yikuphi ukutya okubangela ukuba intlungu yomntu ibe yinto ekhethekileyo kwaye ngezinye izikhathi kunzima ukuyifumana.
Ngamanye amaxesha ukutya okukodwa kunokubangela intloko yesifo somntu, njengewayini elibomvu okanye ithokoleta. Kwabanye, isiqhwithi esipheleleyo esenza intlungu yabo intloko, njengokutya okuzaliswe ngokutya okuninzi "okubangela", kudibene nokulala ubusuku obuthathaka.
Ngokuqinisekileyo, ukuba unomnye okanye ezinye izinto ezibangela ukutya , ukuziphepha kukubheja phambili. Oko kuthethwa, abanye abantu abanakukwazi ukuhlala bechonga iziphumo zabo kwaye bakhetha ukufumana ukutya okuza kulungelelanisa i-headache okanye impilo ye-migraine.
Nangona kungekho nondlo yokutya yonke eyenza wonke umntu, abanye abantu baye bafumanisa ukuba ukutya okunjalo, njengokutya kweMedithera okanye ukunyusa kwe-fat, kunciphisa iintloko zabo okanye i-migraines-kwaye yintoni enye indlela engcono yokubuyisela ukulawulwa kwesimo sakho kunokuba ulawule into oyidlayo.
Isiseko seMeditera yokutya
Ukutya kweMedithera ngumbutho osezantsi kwintlanzi kunye neentlanzi ezinentlanzi ezinamanqatha, ephezulu kwi-omega-3 fatty acids.
I-Omega-3 kunye ne-omega-6 e-fatty acids yakha inxalenye enkulu yembumba yamaseli omzimba kunye namasipha. Enyanisweni, zikholelwa ukuba ziyi-precursors zee-molecules ezithintekayo ekulawuleni intlungu kunye nokukhathazeka kwengqondo emzimbeni.
Ngokukodwa, i-omega-3 fatty acids, efumaneka kwiindawo ezinjengentlanzi enamafutha, izityalo, izantyambo, imifuno, iziqhamo kunye neziqhamo ezipheleleyo, kukholelwa ukuba ukunciphisa kokubili ukuvuvukala kunye nentlungu.
Ngakolunye uhlangothi, i-omega-6 e-fatty acids, efumaneka kwiimfomvu ezibomvu kunye nemifuno enifuno njenge-linoleic acid (LA), kukholelwa ukuba ikhuthaza ukuvuvukala nokunyusa intlungu.
Ukutya kweMedithera kunye neentloko
Iingcaphephe zentloko zibonisa ukuba kungekuphela nje ukutya okucebile kwi-omega-3 kunceda ukunqanda ikhanda elingapheliyo kunye ne-migraines (kude kube ngoku, uphando lwezenzululwazi luye lwaphikisana), kodwa ukuba ukutya kukuphakamileyo kwi-omega-3 fatty acids kunye ne-omega-6 ephantsi. i-acids acids yayiza kwenza inkohliso-isilinganiso esipheleleyo, oko kuthetha.
Ucwaningo luka-2015 kwi -Journal of Pain lufuna ukuvavanya le ngqungquthela. Kule sifundo seveki ezili-12, abathathi-nxaxheba abangamashumi amahlanu anantlanu abanekhanda elingapheliyo kwintsuku yansuku zonke babenemibuzo:
- ukutya okuphezulu kwi-Omega-3 kunye ne-Omega-6 ephantsi (njengokutya kweMedithera)
okanye
- ukutya okuphantsi kwe-Omega-6
Iziphumo zafumanisa ukuba abo babelwe kwi-omega-3 ephakamileyo, ukutya okuphantsi kwe-omega-6 kunomlinganiselo owehla kakhulu kwinani lentloko ngenyanga. Laba bathathi-nxaxheba babe neempembelelo ezingaphantsi kwe-HIT-6 ekupheleni kokufunda, oku kuthetha ukuba iintloko zabo zinefuthe elincinci kumgangatho wobomi, xa kuthelekiswa nalabo besondlo se-omega-6.
Kwisifundo esifanayo, amanqanaba egazi le-omega-3 metabolites aqikelelwe ekuqaleni kweso sifundo, kwaye ekupheleni kokufunda. Iziphumo zifumene ukuba xa kuthelekiswa nokutya okuphantsi kwe-omega-6, abo bakwi-omega-3 yokutya ephakamileyo / ukutya okuphantsi kwe-omega-6 babenamazinga aphezulu e-DHA-EA, eyaziwa ngokuba nezinto ezichasayo.
Kwakhona, oku kuphakama kwi-DHA-EA ehambelana nokunciphisa intlungu yomzimba kunye nokukhathazeka kwengqondo kwabathathi-nxaxheba.
Ithetha ntoni le nto?
Nangona uphando oluthe xaxa kwaye lukhulu ukuba luhlolwe indima yesondlo se-omega-3 ecebile kunye ne-omega-6 yokutya okungenasifo entlekweni kunye nokuthintelwa kwe-migraine, ukufumana ukutya okunjalo kunokukhethwa ngabanye.
Iindaba ezilungileyo malunga nokufumana isidlo saseMedithera kukuba uneminye inzuzo yezempilo, njengokunceda ukukhusela isifo senhliziyo-ibhonasi ebini.
I-Low Fat Diet kunye neMigraines
Enye into enokukunceda abo banyamezela imigraines, okanye i-episodic okanye i- migraines engapheliyo, kukutya okuncinci.
Ngophando luka-2015 kwiZondlo, iMetabolism kunye ne-Cardiovascular Diseases , abathathi-nxaxheba abangama-83 abanama-episodic okanye abangapheliyo kwimigraine babengenangqondo yokufumana ukutya okuphantsi okanye okuqhelekileyo okutya kweenyanga ezintathu. Emva koko abathathi-nxaxheba bawela ngaphaya kokutya okungahambisani nezinye iinyanga ezintathu.
Ukutya okuncinci kwe-fat-fat limits the fat to less than 20 percent of the total energy consumption, kodwa ukutya okuqhelekileyo okunomsoco kunomxholo we-fat to 25 ukuya ku-30 ekhulwini lamandla onke.
Kukho konke, ukutya okunomsoco ophantsi kunamanani amancinci amafutha azalisiweyo (umzekelo, ibhotela, ushizi, ubisi wonke, kunye nobomvu obomvu) kunye namafutha omnwe (eg, ioli yeoli kunye neoli ye-canola).
Iziphumo zophando zifumanise ukuba abo baphantsi kokutya okunamafutha aphantsi banokuhlaselwa okuncinci kwaye bangaphantsi kokuhlaselwa kwe-migraine kunabo bafumana ukutya okuqhelekileyo okunamafutha.
Kubalulekile ukuba uqaphele ukuba abathathi-nxaxheba abafumana utshintsho lokutya balahlekelwa isisindo. Ngoko ukulahleka kwesisindo (kungakhathaliseki ukuba kwenzeke njani) kunokuncedisa ekunciphiseni inani le-migraines kulolu cwaningo.
Enyanisweni, uphando luye lwafumanisa ukuba abantu abanomdla kakhulu banamaxesha aphindaphindiweyo kunye nemigraines enzima kunezo zindleko eziqhelekileyo. Ukongezelela, ubungqina bubonisa ukuba ukukhuluphala kunokuthi udibanise utshintsho kwi-episodic ukuya kwi-migraine engapheliyo.
Inzululwazi emva kwesixhumanisi phakathi kokukhuluphala kunye ne-migraines inokuba yinkimbinkimbi kodwa inokudityaniswa ngokuvuvukala, njengabantu abagqithisileyo banamazinga aphezulu abamakishi abanobukrakra kwigazi labo. Lawa manqaku afanayo okukhupha aphakanyisiwe ngexesha lokuhlaselwa kwe-migraine.
Ithetha ntoni le nto?
Ukutya okuncinci kweoli, ngokukodwa okuphantsi kwamafutha azalisiweyo kunokunceda abo bakhusela i-migraines. Ukutya okuphantsi kwamafutha athile ngokuqhelekileyo kuthetha ukunciphisa kakhulu inyama (umzekelo, inyama yenkomo, imvu, ingulube) kunye nemveliso yobisi (umzekelo, ibhotela, ushizi, i-yogurt enomnatha kunye nobisi).
Ukuba ukhetha ukutya okutyebileyo, gxininisa ukutya kwakho kwiziqhamo, imifuno, iigrafu ezipheleleyo, kunye neentlanzi ezinamanhlanzi ezinjengentlanzi, zizityebi ngokukhethekileyo kumafutha e-polyunsaturated (iintlobo ezintle zamafutha). Khetha iimveliso ezinobisi ezincinci eziphantsi kweoli kunye nokuphelisa amafutha atshintshe ekudleni kwakho, okuyiyo ifayili efumaneka kwi-snack kunye nokutya okuthosiweyo.
Iindaba ezilungileyo kukuba ngoJuni 2015, i-United States Yokutya kunye nezoLawulo lweeDrug yazimisela ukuba amafutha atshintshe ayengabonwa njengekhuselekile. Umlinganiselo wexesha leminyaka emithathu ulungiselelwe zonke iinkampani zokutya ukususa amafutha atshintshe ekutya okucwangcisiweyo.
ILizwi
Ngaphambi kokufumana ukutya okuthe ngqo kwintloko yakho okanye impilo ye-migraine, qiniseka ukuba ukhangele kunye nodokotela wakho.
Ukukhetha ukutya okufanelekileyo kungaba ngumsebenzi onzima, njengoko ufuna ukuqinisekisile ukuba awuyikunyamekela izondlo ezibalulekileyo okanye ubangele uxinzelelo emzimbeni wakho. Ngokomzekelo, ukuba unciphisa kakhulu imveliso yobisi, ufuna ukuqiniseka ukuba ufumana i-calcium eyaneleyo ekudleni kwakho. Isifundo esiphuthumayo kwenye imithombo ye-calcium yokutya (njenge-kale, isipinashi, i-broccoli, okanye okusanhlamvu).
Oko kuthethwa, ezi zidlo, ngakumbi i-fat fat ne-Mediterranean, zifanelekileyo kwaye zikhuselekile iindlela zokutya. Ngoko kuya kufuneka ukuba uzame.
> Imithombo:
> Ferrara LA, et al. I-Low-Lipid Diet Iyanciphisa Ukuphindaphinda kunye nobunzima beZixhobo zokuhlaselwa kwe-Migraine. I-Metab Cardiovasc Dis . 2015 Ngo-Apreli; 25 (4): 370-5.
> UMartin VT, i-Vij B. Ukutya kunye nentloko: Inxalenye 2. Intloko . 2016 Oct; 56 (9): 1553-62.
> Ramsden CE et al. Ukutya-Kunokutshintshwa kwingu-n-3 kunye n-6 Ukuchithwa kwe-Endocannabinoids kunye nokunciphisa kwiintlungu zeNtloko kunye noxinzelelo lweengqondo. J Pain . Agasti ka-2015; 16 (8): 707-16.
> IYunivesithi yaseMary Medical Centre. (8/2015). I-Omega-6 Fatty Acids.