Sankhani nsomba ndi ndiwo zamasamba ndi / kapena kupewa mkaka wamafuta wonse
Chakudya chimadziwika ndi mutu komanso migraine zimayambitsa, koma zakudya zomwe zimapweteka mutu kumakhala zosiyana ndi zina ndipo nthawi zina zimavuta kuzizindikira.
Nthawi zina chakudya chimodzi chimayambitsa mutu wa munthu, ngati vinyo wofiira kapena chokoleti. Kwa ena, ndi mphepo yamkuntho yomwe imapweteketsa mutu, monga chakudya chodzaza zakudya zambiri, kuphatikizapo usiku wosagona.
Ndithudi, ngati muli ndi imodzi kapena zina zowonjezera zakudya , kupeĊµa izo ndipamwamba kwambiri. Izi zikunenedwa, anthu ena sangathe nthawi zonse kuzindikira zovuta zawo ndipo amasankha kudya zakudya zomwe zingathandize kupweteka kwa mutu kapena kupuma kwawo.
Ngakhale kuti palibe chakudya chamtundu uliwonse chomwe chimagwira ntchito kwa aliyense, anthu ena apeza kuti zakudya zina, monga zakudya za Mediterranean kapena mafuta ochepa, amachepetsa mutu kapena migraines-komanso njira yabwino yothetsera vuto lanu kusiyana ndi kulamulira zomwe mumadya.
Zomwe Zimayambira Chakudya cha Mediterranean
Zakudya za Mediterranean ndizochepa zomwe zimakhala ndi nyama komanso zimakhala ndi nsomba zamtundu wambiri, zomwe zimakhala ndi omega-3 fatty acids.
Omega-3 ndi omega-6 fatty acids amapanga gawo lalikulu la maselo onse a m'magulu ndi mitsempha. Ndipotu, amakhulupirira kuti ndizomwe zimapangitsa kuti mamolekyu azitha kupweteka komanso kusokonezeka maganizo m'mthupi.
Makamaka, omega-3 fatty acids, omwe amapezeka mu zakudya monga nsomba zamtundu, nyemba, mtedza, masamba, zipatso, ndi mbewu zonse, amakhulupirira kuti amachepetsa kuphulika komanso kumva ululu.
Koma, omega-6 fatty acids, omwe amapezeka mu zakudya zofiira ndi mafuta a masamba monga linoleic acid (LA), amakhulupirira kuti amalimbikitsa kutupa ndi kuonjezera kupweteka kwa kupweteka.
Zakudya Zakudya Zam'madzi ndi Kumutu
Akatswiri opweteka mutu amatanthauza kuti zakudya zokhala ndi omega-3 zingathandize kupewa mutu wa mutu ndi migraines (pakalipano, kafukufuku wa sayansi wakhala akutsutsana), koma kuti zakudya zonse zikhale ndi omega-3 fatty acids ndi omega-6 mafuta acids akhoza kuchita chiwembu-chiĊµerengero changwiro, motero.
Phunziro la 2015 mu Journal of Pain linafuna kuyesa chiphunzitso ichi. Mu phunziro la sabata la 12, ophunzira makumi asanu ndi asanu ndi asanu omwe ali ndi mutu wa tsiku ndi tsiku amatha kupitiliza:
- zakudya zamtundu wa Omega-3 ndi zochepa mu Omega-6 (monga chakudya cha Mediterranean)
kapena
- zakudya zochepa mu Omega-6
Zotsatira zinapeza kuti anthu omwe apatsidwa zakudya za omega-3, otsika kwambiri omega-6 anali ndi kuchepa kwakukulu kwa nthenda ya mutu pamwezi. Ophunzirawa anali ndi mapiritsi otsika a HIT-6 kumapeto kwa phunzirolo, zomwe zikutanthauza kuti mutu wawo sunakhudze moyo wawo, poyerekezera ndi omwe ali ndi zakudya zochepa za omega-6.
Phunziro lomwelo, ma ogaga-3 metabolite a magazi anayesedwa kumayambiriro kwa phunzirolo, ndipo pamapeto pa phunzirolo. Zotsatira zopezeka kuti poyerekeza ndi zakudya zochepa za omega-6, omwe amadya omega-3 odyetserako / omega-6 zakudya zogwiritsa ntchito anali ndi miyezo yapamwamba ya DHA-EA, yomwe imadziwika kuti ili ndi anti-inflammatory properties.
Komanso, kuwonjezeka kwa DHA-EA kumagwirizana ndi kuchepetsa kuvutika kwa thupi komanso kuvutika maganizo kwa ophunzira.
Kodi izi zikutanthauza chiyani?
Ngakhale kuti pakufunika maphunziro ochulukirapo kuti aone ntchito ya omega-3 yopatsa thanzi limodzi ndi omega-6 zakudya zopanda phindu pamutu ndi kupewera migraine, kutenga zakudya zoterozo kungakhale mwayi kwa ena.
Uthenga wabwino wonena za kudya zakudya za Mediterranean ndikuti uli ndi ubwino wina wathanzi, monga kuthandiza kuteteza matenda a mtima - bonasi iwiri.
Zakudya Zakudya Zochepa ndi Migraines
Njira ina yomwe ingakhale yothandiza kwa iwo amene akupirira migraines, kaya episodic kapena matenda aakulu, ndi zakudya zochepa.
Mu phunziro la 2015 ku Nutrition, Metabolism & Cardiovascular Diseases , anthu 83 omwe ali ndi episodic kapena matenda osapatsirana amatha kukhala ndi chakudya chochepa kapena chaching'ono kwa miyezi itatu. Kenaka ophunzirawo adadutsa chakudya chosiyana ndi miyezi itatu.
Chakudya chochepa cha mafuta chimachititsa kuti mafuta asachepera 20 peresenti ya chakudya cha tsiku ndi tsiku, koma zakudya zopatsa thanzi zimakhala ndi mafuta 25 mpaka 30 peresenti ya chakudya cha tsiku ndi tsiku.
Zonsezi, chakudya chokhala ndi mafuta ochepa chinali ndi mafuta ochepa (monga mafuta, tchizi, mkaka wonse, ndi nyama yofiira) ndi mafuta omwe amapezeka (monga mafuta, mafuta ndi mafuta a canola).
Zotsatira za phunziroli zapeza kuti anthu omwe amadya mafuta ochepa omwe ali ndi mafuta ochepa amakhala ndi zowawa zochepa komanso zosavuta kuchitidwa ndi migraine kusiyana ndi omwe amadya zakudya zambiri.
Ndikofunika kuzindikira kuti ophunzira omwe adasintha zakudyazo adachepa. Kutayika kwabwino (mosasamala kanthu momwe izo zachitidwira) zikhoza kuti zathandiza kuti kuchepetsa chiwerengero cha migraines mu phunziro ili.
Ndipotu, kafukufuku wakhala akupeza kuti anthu omwe ali ndi kunenepa kwambiri amakhala ndifupipafupi komanso ovuta kwambiri kuposa migupa yeniyeni. Kuonjezerapo, umboni umasonyeza kuti kunenepa kwambiri kungayambitse kusinthika kuchokera ku episodic kupita ku matenda a migraine.
Sayansi yomwe imayambitsa kugwirizana pakati pa kunenepa kwambiri ndi migraines ikhoza kukhala yovuta koma ingakhale yotsatizana ndi kutupa, monga anthu okhwima ali ndi chiwerengero chapamwamba cha zizindikiro zotupa m'magazi awo. Zizindikiro zofanana ndi zotupa zimakwera pamsana pa masewera a migraine.
Kodi izi zikutanthauza chiyani?
Zakudya zochepa kwambiri, makamaka zomwe zilibe mafuta odzaza, zingakhale zopindulitsa kwa omwe amapewa migraines. Chakudya chokhala ndi mafuta odzaza nthawi zambiri chimatanthauza kudula kwambiri nyama (mwachitsanzo, ng'ombe, mwanawankhosa, nkhumba) ndi mkaka (mwachitsanzo, batala, tchizi, yogour mafuta ndi mkaka).
Ngati mumasankha kudya zakudya zonenepa, yang'anani zakudya zanu pa zipatso, ndiwo zamasamba, mbewu zonse, ndi nsomba zonenepa monga nsomba zomwe zimakhala ndi mafuta ambirimbiri (mitundu yabwino ya mafuta). Sankhani mkaka wa mafuta wonenepa pa mafuta onse ndikuchotsani mafuta osokoneza zakudya kuchokera ku zakudya zanu, zomwe ndi mafuta omwe amapezeka mu zakudya zopanda zakudya komanso zokazinga.
Nkhani yabwino ndi yakuti mu June 2015, United States Chakudya ndi Drug Administration chinatsimikiza kuti mafuta osokoneza thupi sangazindikire kuti ndi otetezeka. Mpaka malire a zaka zitatu adayikidwa kuti makampani onse akudyera kuchotsa mafuta opangidwa kuchokera ku zakudya zowonongeka.
Mawu Ochokera
Musanayambe kudya zakudya zinazake zapadera pamutu mwanu kapena matenda a migraine, onetsetsani kuti muyang'ane ndi dokotala wanu.
Kusankha zakudya zabwino kungakhale ntchito yovuta, monga mukufuna kuti musanyalanyaze zakudya zofunika kwambiri kapena kukhumudwitsa thupi lanu. Mwachitsanzo, ngati mukuchepetsa kwambiri mkaka, mukufuna kudziwa kuti mukupeza calcium yokwanira mu zakudya zanu. Phunziro lapadera pazinthu zina za calcium (monga kale, sipinachi, broccoli, kapena tirigu wolimba) ndizo zonse zomwe mukufunikira.
Izi zikunenedwa, zakudya izi, makamaka mafuta otsika ndi Mediterranean, ziri zoyenera komanso zoyenera kudya. Kotero zingakhale zoyenera kuyesa.
> Zotsatira:
> Ferrara LA, ndi al. Zakudya Zamadzimadzi Zochepa Zimachepetsa Nthawi Zambiri Ndiponso Kuwopsa kwa Kugonjetsa Kwambiri kwa Migraine. Mankhwala a Metab Odwala Dis . 2015 Apr; 25 (4): 370-5.
> Martin VT, Vij B. Zakudya ndi Kumutu: Gawo 2. Kumutu . 2016 Oct; 56 (9): 1553-62.
> Ramsden CE et al. Kusintha kwazowonongeka kwa n-3 ndi n-6 Kuchedwa kwa Endocannabinoids ndi kuchepetsedwa kwa Mutu wachisoni ndi Chisokonezo cha maganizo. J Pain . 2015 Aug; 16 (8): 707-16.
> University of Maryland Medical Center. (8/2015). Omega-6 Fatty Acids.