Ukutya okutya kunye nokutya okukhuselekileyo
Ukulawula ukuvuvukala kubalulekile ukuba une-arthritis okanye esinye isifo esivuthayo. Kukho iindlela ezininzi zokunciphisa ukuvuvukala . Ukudibanisa unyango oluchasayo kunye nokuguquka kwendlela yokuphila kunokufuneka. Ngokomzekelo, ukuhlanganiswa kwamachiza kunye nokutya kunokusebenza ngakumbi kunokuba yedwa.
Ukulandela ukutya okuchasayo kukunyuka kakhulu.
Ngokuyisiseko, ukutya okuchasayo kukugxininisa ekutya ukuze kugweme ukwanda kokuvutha kunye nokutya ukubandakanya ekudleni kwakho okunciphisa ukuvuvukala. Igama elithi "ukutya" lenza ukuba ucinge ngexesha elifutshane lokutya kwesisindo, kodwa leyo ayiyona injongo yokutya okuchasayo. Ngelixa unokulahlekelwa ubunzima besisondlo nje kokutya okunempilo, injongo yesondlo sokulwa nokuvuvukala kukunciphisa ukuvuvukala.
Iingcamango zesidlo sokuKhusela
Omnye umxhasi wesondlo sokuchasa uBhariry Sears, umbhali we "I-Zone yoDlo" kunye namaphepha ophando. Ezinye iindlela zendlela yokutya zidlo lweMedithera kunye nezicetywayo ngu-Andrew Weil. Ezi zidlo zigxininisa iziqhamo nemifuno enotye kwi-antioxidants kunye neeprotochemicals. Bafuna ukulinganisela okungcono kwe-omega-3 fatty acids (ekhethiweyo) kunye ne-omega-6 fatty acids (ukunciphisa). Ukutya okuchasayo kungaphinda kugxininise i-grains epheleleyo kunye nokuphelisa ukutya okucutshungulwayo, kwinqanaba lokuphuma kwishukela yegazi kunye nokuphendula kwe-insulin.
I-Arthritis Foundation ithi akukho ukutya okuthe ngqo ukuba umntu one-rheumatoid arthritis kufuneka alandele, kodwa iziseko zesidlo seMedithera zibonisa ukutya okunokukunceda ukulawula ukuvuvukala.
Kukho ukungabikho kophando oluphezulu malunga nokuba izidlo ezichasayo zokunciphisa.
Uninzi lophando lwenziwe kwizinto ezithile zesondlo kunokuba zifundiswe ngokuthe ngqo kunye nezo zidibanisa iqela lokulawula elinamaqela okuhlola. Iindaba ezilungileyo kukuba iinkalo ezininzi zokutya zihambelana neendlela zokutya eziphilileyo njengoko zichazwe kwi-2015-2020 Izikhokelo zeZidlo zeMerika ezivela kwi-Ofisi yeZifo zokuThinta kunye nokuKhuthazwa kwezeMpilo.
Ukutya okukhuselekileyo okuKhusela ukutya
Nantsi enye indlela eya kudla ngayo kwisidlo sokuchasa.
- Iintyatyambo-ezitsha okanye eziqhoqelekileyo (iintsuku ezintathu ukuya kwezine ngosuku): I- Raspberries, i-blueberries, i-strawberries, i-peaches, i-nectarines, i-oranges, i-grapefruit, iidiliya ezibomvu, i-plums, igromegranate, ama-blackberries, i-cherry, i-apula, kunye neepereyi zikhetha ukhetho olukhulu kuba izidlo ezine-antioxidant-rich riches and anthocyanidins .
- Imifuno-ekhusiweyo okanye ephekwe (ama-four to five servings ngosuku): Imifino eluhlaza, i-broccoli, iklabishi, ihluma i-Brussels, i-bok choy, i-cauliflower, i-carrots, i-beet, i-anyanisi, i-peas, i-squash, kunye ne-salad eluhlaza. imifuno. Ukutya okucebile kwe-Beta-carotene kukukhetha okuntle kakhulu, kuquka i-potato, i-carrot, i-kale, i-squash ye-butternut, i-turnip imifino, ithanga, imifuno yesardard, i-cantaloupe, ipropper ebomvu, ne-apricot kunye nesipinashi. Ukutya okucebileyo kwi- beta-cryptoxanthin kufuneka kufakwe, njenge-squash yasebusika, i-persimmons, i-papaya, i-tangerine, i-pepper ebomvu kunye nengqolowa.
- Iibhontshisi kunye nemifuno (enye ukuya kweyesibini kwi-servings ngosuku): Ukukhetha okulungileyo kuquka i-Anasazi, i-adzuki, i-black, i-chickpeas, i-peas eyama-black, kunye ne-lentils.
- I-Pasta (ezimbini ukuya kweyesithathu kwi-servings ngeveki): I-pasta ye-Organic, i-rice noodle, i-bean thread noodle, i-wheat epheleleyo kunye ne-noodle ye-buckwheat yinto efanelekileyo.
- Iingqolowa ezipheleleyo kunye neentlobo (iintsuku ezintathu ukuya kwihlanu ngosuku): Irayisi ebomvu, irayimati irayisi, irayisi zasendle, i-buckwheat, i-hare, i-groats, i-quinoa kunye ne-oats-cutting cut.
- Amafutha enempilo (iintsuku ezintlanu ukuya kwi sixhenxe ngosuku): Amantongomane (ikakhulukazi ama-walnuts), i-avocados, imbewu, i-omega-3 amafutha kwiintlanzi zamanzi ezibandayo, kunye nokutya okusemhlabeni wonke. Sebenzisa ioli yeoli yomnqweno engakumbi yokupheka.
- Iintlanzi kunye neentlanzi zasemanzini (ezimbini ukuya kwii-6 ngeesonto): I- Salmon, i-herring, i-sardine kunye ne-cod emnyama icetyiswa.
- Ukutya konke okutya (i-one to two servings ngosuku): Tofu, tempeh, soymilk, edamame (ii-soysi ezingapheliyo kwi-pod), kunye neeny nut zikhethiweyo ezilungileyo.
- Amakhowa ase-Asia aphekiweyo: Amanani angenamkhawulo avunyelwe.
- Iziqholo: Sebenzisa i- curm , i-curry powder, i-ginger, i-garlic, i-pepper, i-basil, i-sinamoni, i-rosemary kunye ne-thyme.
- Ukutya okucebileyo kwe-Selenium-i- Brazil nuts, ityhuna, i-crab, i-oyster, i-tilapia, i-cod, i-shrimp, i-cow ephilileyo, i-turkey, i-germ, ingqolowa epheleleyo .
- I-Tea (ezimbini ukuya kwezine izindebe ngosuku): I- White, eluhlaza, kunye ne-oolong iyona nto ibhetele. Kananjalo, uphuze amanzi amaninzi ngalo lonke usuku.
- I-multivitamin esemgangathweni kunye nezongezelelo: I-multivitamin, i- vitamin D kunye neoli yeentlanzi, isenokusetyenziswa.
- Iwayini elibomvu: Phuza enye kwiiglasi ezimbini ngosuku. Xoxa ngalokhu nogqirha wakho.
- Iimfesi zincinci: Izinto ezikhethileyo ziquka izityalo ezomileyo (ezingenasiphumelelwanga), i- tsokolate emnyama , okanye i-fruit sorbet.
Ukutya Ukuphepheka
Nciphisa ukutya okucwangcisiweyo kunye nokutya okukhawulezayo. Gwema ukutya okuninzi kunamafutha (i- trans fat , i- fat fatated ). Gwema i-carbohydrates ecacileyo. I-Omega-3 fatty acids, njengoko ichazwe, iindawo ezinempilo. I-Omega-6 fatty acids kufuneka inqunywe emva kokutya kwakho.
Imithombo:
> Ukutya kweArthritis. Arthritis Foundation. https://www.arthritis.org/living-with-arthritis/arthritis-diet/.
> I-Graham S. Anti-Inflammatory Eating Plan (AIEP) . I-Chesapeake, VA: I-JIREH yokuthengisa; 2012.
> Minihane AM, UVinoy S, uRussell WR, et al. Ukukrakra kwezinga eliphantsi, ukwakhiwa kokutya kunye nempilo: ubungqina boluphando lwangoku kunye nokuguqulwa kwayo. IBritish Journal of Nutrition . 2015; 114 (07): 999-1012. i-doi: 10.1017 / s0007114515002093.
> I-Patterson E, i-Wall R, i-Fitzgerald GF, i-Ross RP, iStanton C. Impembelelo yezempilo ye-Omega-6 ye-Polyunsaturated Fatty Acids. Umbhalo weZondlo kunye neMetabolism . 2012; 2012: 1-16. I-doi: 10.1155 / 2012/539426.
> Sears B. Izidlo ezichasayo. Umbhalo we-American College of Nutrition . 2015; 34 (sup1): 14-21. i-doi: 10.1080 / 07315724.2015.1080105.