Ukutya kweSimptom Management
Ukutya okunempilo kunokuba yingxenye ebalulekileyo ekulawuleni ukugula okungapheliyo (CFS okanye ME / CFS ). Ngelixa "akunyanga," kwaye akukho mlo wokutya osebenza kuwo wonke umntu, ukutya okulungileyo kunokukunceda uzive ungcono kwaye unamandla amaninzi.
Kubalulekile ukuba ukutya okulungileyo akungadli okungahambi kakuhle-ukutya kunye neziphuzo kunokunokubandezela iimpawu zakho. Kuya kuthatha inzame kunye nephutha ukufumana oko kusebenza kakuhle kuwe, kwaye oko kuqala ngokufunda oko unokukwazi malunga nokutya kunokukuchaphazela.
ME / CFS & Diet: Uphando
Asinalo uphando oluninzi malunga nokutya kunye nesondlo sesi sifo, kwaye akukho nanye into ecacileyo. Kude sisazi ngakumbi, kuya kufuneka uvavanye ulwazi lwakho kwaye ubone oko kunceda.
Ukuphononongwa kwezifundo malunga nokutya kunye nezondlo zondlo olushicilelwe ngo-2017 kugxininisa ezinye iingxaki zophando oluye lwenziwe. Ababhali bathi:
- isixa semfundo asinelanga
- abazange baquke abantu abaneleyo
- bekungangexesha elide
- ayisebenzisanga amanyathelo okwaneleyo ukuvavanya utshintsho
Nangona kunjalo, bafumanisa ubuncinane ubungqina bokuthi ukutya okuthile / izondlo ziphucule ukukhathala. Baquka:
- I-NADH (i-nicotinamide adenine i-dinucleotide hydride)
- probiotics
- CoQ10
- iipolphenols kwi chocolatele kunye nomxholo ophezulu we-cocoa
Ukufundwa kwetshokolethi kwanyatheliswa kwiNgxelo Yondlo . Kwabandakanya izifundo ezilishumi kwaye zahlala iiveki ezisibhozo. Iziphumo ziphakamisa ukuphucula ukuxinezeleka, ukuxhalaba kunye nomsebenzi jikelele ngokungezelela ukukhathala.
I-polyphenols kwiphokoleta zihlobo lwe-antioxidant, enokubaluleka ngakumbi kwi-ME / CFS. Ama-Antioxidants akholelwa ukuba aphelise umonakalo kwiamolekyu ezingabangela ukugula. Enye imbono malunga neendlela ezisisiseko sesi sifo kubandakanya uxinzelelo lwe-oxidative, oluphathwe ngama-antioxidants.
Uphando olupapashwe kwi -Journal of Human Nutrition kunye neDietetics lubhekisele kwishukela elincinane, iimazi eziphantsi zokutya zesonka. Abaphandi abafumani nantlukwano ebalulekileyo phakathi kwabo kwaye baqukumbele ukuba ukukhokelela abantu ukuba badle impilo enempilo kuninzi kakhulu kunokwinkqubo yokutya okunzima.
Uphando olwenziwe ngo-2012 malunga nemikhwa yokutya lugqiba ukuba iinguqu zokutya kufuneka zixhomekeke kwimimandla ephikisayo okanye ukunyanzeliswa kunokuba zicebise ukutya omnye umntu wonke.
Ukubona ukuba unokutya okanye ukunyanzeliswa kokutya okunokubangela ukuba ube negalelo kwiimpawu zakho, xela ugqirha malunga nokuvavanya. Unokufuna nokuzama ukuphelisa ukutya .
"Ukutya okulinganiselayo"
Ngeempendulo ezimbalwa ezivela kuphando, isiluleko esilungileyo sinokuyidla ukutya okunempilo, okunokulinganisela. Yintoni, oko, oko kuthetha ntoni, nangona kunjalo? Kuninzi ulwazi oluphikisanayo ngaphandle apho.
Ngokwezondlo zondlo, ukutya okunokulinganisela kukunye okuquka ukutya kunye neziphuzo ezahlukeneyo kuwo onke amaqela okutya, ngelixa liqhuba ukumodareyitha xa kuziwa kwi -fat or sat transated fat , i-cholesterol, ushukela ococekileyo, ityuwa kunye notywala.
Amaqela okutya amahlanu:
- ngqolowa
- ziqhamo
- imifuno
- iiprotheyini (iinkukhu, intlanzi, inyama ezixhambileyo okanye ubhontshisi obomileyo)
- zobisi (ubisi oluncinci be-fat, ushizi okanye i-yogurt)
Abanye odokotela be-ME / CFS batusa malunga ne-cafeine nezinye izinto ezikhuthazayo, bekholelwa ukuba amandla anikezelayo anika iimfuno ezininzi kwiinkqubo zakho kwaye ziya kukushiya ukhathele ngakumbi kwaye ugula ngexesha elide. Le ngcamango, nangona kunjalo, ayizange iqinisekiswe.
Ukuba unenkathazo yokwenza utshintsho olulungileyo kwisondlo sakho, unokuzuza xa ubona isondlo sokutya.
Ukukhulisa iSerotonin ekhoyo
I-Serotonin yintsholongwane echaphazelekayo kwiinkqubo eziliqela kwingqondo yakho, kubandakanywa intlungu, ukulawula ukulala kunye neemvakalelo zokuphila kakuhle. Amanqanaba e-serotonin angavumelekanga axhunyiwe kwi-ME / CFS, njengoko kuneemeko ezininzi ezixubileyo, eziquka ukugula kwesifo sengqondo, ezinye izifo zokulala kunye nokuxinezeleka.
Isayensi yezobugcisa ayikwazi ngokuqinisekileyo ukuba ingaba sikwazi ukuphakamisa amazinga e-serotonin kwingqondo ngokutya. Ukufumana ulwazi olungakumbi nge-serotonin ukungasebenzi, kunye nokutya kunye nezongezelelo ezinokunyusa, jonga:
Ukuvutha
I-ME / CFS ikholelwa ukuba iquka ukuvuvukala okungapheliyo . Iimeko ezininzi ezinokudibanisa zibangela ukuvuvukala.
Kuze kube ngoku, ukutya okuchasayo akuzange kufundwe kwesi sifo. Nangona kunjalo, oogqirha bayinconyayo kubantu abaninzi abaneemeko ezivuthayo.
Ungafunda ngakumbi apha:
Ezinye iiplanga
Nazi ezinye izinto omele uzigcine engqondweni xa uzama ukutya kwakho ukuze ubone ukuba kuphucula impilo yakho.
Nangona ukuphucula indlela yokutya yakho kunokukunceda unciphise umzimba, gcinani engqondweni ukuba iinjongo zakho zokuqala kufuneka uzive ungcono. Xa uziva ulunge, uya kuba nobunzima bokujongana nemingeni ethile egcina ulahlekelwa ngamakhilogremu angaphezulu.
Ungazami uvavanyo okanye "i-FAD". Yenza utshintsho oluthile ngexesha elinye ukuze ukwazi ukulinganisa umphumo wakho kwimpilo yakho. Utshintsho okanye ngokukhawuleza-nokuba luncedo-lungenza ukuba iimpawu zakho zibe zibi nakwexeshana.
Zininzi iiwebhsayithi zivakalisa "unyango" okanye unyango ngendlela yokutya kunye nezibonelelo. Ezinye zazo zihlonishwa, ngelixa ezinye zingekho, ngoko kubalulekile ukuphanda amabango awenzayo. Ezinye izidlo zingenakho ukubonelela ngesondlo esifanelekileyo, ezinokuyonakalisa impilo yakho. Abanye bangakufuna ukuba uchithe imali eninzi kwimveliso yelungelo elingenakusebenza kwaye lingaba yingozi.
Ukuqalisa ngokutya okunempilo
Ukuba uziva ukhululekile kwaye ungayazi ukuba ungaqalisa njani, nantsi zixhobo ezininzi ezinokukunceda:
- Funda kabanzi malunga nesondlo jikelele kwiphepha leNutrition.
- Fumana ulwazi olunomsoco kwiimveliso ezininzi zokutya kunye nokutya kokutya kwiCalorieKing.com.
Musa ukulibala ukuba ugqirha wakho uyimithombo ebalulekileyo xa kuziwa kwondlo. Thetha naye malunga naluphi na utshintsho owenzayo kwaye zeziphi iziphumo abazenzayo. Ungaphinda ufune ukubona isidlo sesondlo esinokukunceda wenze isicwangciso sokutya kwaye utshintshe indlela yokutya yokuphucula.
> Imithombo:
> Campagnolo N, uJohnston S, uCollatz A, uStaines D, Marshall-Gradisnik S. Ukutya ngoncedo kunye nokutya okunomdla wokwelapha okhathalayo kwimeko yokugula / i-myalgic encephalomyelitis: uhlolo oluhlelekile. Umbhalo wesondlo somntu kunye ne-dietetics. 2017 uJan 22. i-doi: 10.1111 / jhn.12435.
> Hobday RA, uThomas S, O'Donovan A, Murphy M, Ukuxuba i-AJ. Ukungenelela kokutya kwi-syndrome engapheliyo. Umbhalo wesondlo somntu kunye ne-dietetics. 2008 kuMatshi; 21 (2): 141-9. i-doi: 10.1111 / j.1365-277X.2008.00857.x.
> Sathyapalan T, Beckett S, Rigby AS, uMellor DD, Atkin SL. I-cocoa ephezulu ye-polyphenol ityhokolethi enobutyebi inokunciphisa umthwalo weempawu kwi-syndrome engapheliyo. Ingxelo yokutya. 2010 uNgo-22; 9: 55. i-doi: 10.1186 / 1475-2891-9-55.
> Trabal J, Leyes P, uFernandez-Sola J, Forga M, uFernandez-Huerta J. Iimodeko zokuphepha kokutya kwisifo esingapheliyo sokugula: ngaba kukho imeko yeengcebiso zokutya? Nutricion hospitalaria. 2012 uMar-Apr; 27 (2): 659-62. i-doi: 10.1590 / S0212-16112012000200046.