Mvetserani Pambuyo Pokupeza Chakudya Chanu
Cholinga Chotani Chakudya Chokhalitsa Cha Fibromyalgia ndi CFS?
Kodi muyenera kuyesa kudya zakudya? Anthu ambiri omwe ali ndi fibromyalgia (FMS) kapena matenda otupa (CFS kapena ME / CFS ) amapeza kuti zakudya zina zimapangitsa kuti azivutika kwambiri. Akatswiri amakhulupirira kuti chifukwa cha mphamvu yofunikira yomwe ikugwirizanitsa ndi izi, mungathe kukhala ndi zowonjezereka ku zakudya zomwe zimakulitsa zizindikiro zanu.
Njira yabwino yodziwira kuti, ngati zilipo, zakudya ndizovuta kwa inu. Sikophweka, koma ndi mwachidule poyerekeza ndi mapulani ambiri a zakudya. Mukuyamba mwa kuthetsa zakudya zambiri zomwe zingakhale zovuta kwambiri. Kenaka, mumayambitsanso nthawi imodzi ndikuwona mmene mumamvera.
Kafukufuku amasonyeza kuti osachepera theka la anthu omwe ali ndi FMS kapena ME / CFS amapeza mpumulo wochokera ku zizindikiro - kuphatikizapo ululu, kutopa, kupweteka mutu, kupweteka komanso kupuma - kuthetsa zakudya zina. Zakudya zofala kwambiri ndi chimanga, tirigu, mkaka, citrus ndi shuga, koma zimasiyana kuchokera kwa munthu ndi munthu.
Musanayambe, ndibwino kutsimikizira kuti ino ndi nthawi yoyenera kuti muyese kudya zakudya zowonongeka. Kodi ndi tchuthi kapena chochitika chapadera chomwe chimakhala pa chakudya chomwe chimabwera? Kodi mukuyembekeza kusintha kulikonse kapena zopanikizika pamoyo wanu? Ngati ndi choncho, ndi bwino kuyembekezera.
Ngati sichoncho, apa pali zomwe muyenera kudziwa:
Kudya Zakudya
Ngakhale opanda nzeru, zingakhale zovuta kukumbukira zomwe mudya tsiku lililonse. Ichi ndichifukwa chake zolembera zakudya ndi zolembera zamagulu ndizofunika kuti pakhale zakudya zowonongeka. Mudzayerekezera awiriwa kuti adziwe momwe zakudya zanu zilili.
Zakudya zanu zamadzulo siziyenera kukhala zovuta. Mndandanda wosavuta wa zakudya zimene mumadya tsiku ndi tsiku mwinamwake zokwanira. Chizindikiro cha zizindikiro chingakhale chophweka komanso, kapena mukhoza kupita ku Tsatanetsatane Zizindikiro Zanu kuti mupeze zizindikiro zingapo.
Mukangoyamba kudya zakudya, perekani osachepera masiku asanu. Mukawona kusintha kwa zizindikiro zomwe zimakhala kwa masiku angapo, mwakonzeka kuyamba kuwonjezera zakudya mmbuyo. Ngati simukuzindikira kusinthako, perekani masiku asanu. Ngati simukuwona kusiyana kulikonse, ndikuyesera kusiya, koma ngati mumamatira kudya, mumatha kuona kusintha kosasamala pamene mukuwonjezera zinthu zomwe zingathe kuwonetsa kuwonetsa chakudya.
Zakudya Mungadye
Poyamba, mungafune kuchepetsa zakudya zanu kwa zotsatirazi (kumbukirani, ndizanthawi!):
- Masamba (kupatula chimanga, nandolo kapena nyemba)
- Zipatso (kupatula citrus kapena zilizonse zomwe mukudya lero kapena kawiri pa sabata)
- Nyama (kupatula nyama yankhumba, soseji, agalu otentha kapena nyama yamadzulo)
- Mbewu ya mpunga ndi mbewu monga amaranth, quinoa, ndi buckwheat
- Madzi otsekemera kapena osungunuka
- Matenda a zitsamba
Ngakhale kuti si zachilendo, ndizotheka kuti anthu amve bwino kwambiri pamene akusinthana ndi zakudya izi, mwina chifukwa chakuti adayambitsa chakudya chatsopano. Ngati izi zikukuchitikirani, yesetsani kuthetsa chilichonse chatsopano chomwe mwasankha kuti chiwone ngati chikuthandiza.
Chakudya Choyenera Kupewa
- Zakudya za mkaka (mkaka wa mpunga ndi njira yovomerezeka)
- Caffeine mwa mtundu uliwonse
- Mowa
- Soda
- Chokoleti
- Shuga ndi aspartame (NutraSweet)
- Tirigu, oats, balere ndi chirichonse chomwe chili ndi gluten
- Mazira
- Bacon, soseji, agalu otentha ndi nyama zamadzulo
- Nkhuta
- Nandolo, nyemba, ndi chimanga
- Citrus zipatso
- Zakudya zonse zothandizidwa
- Chilichonse chomwe chili ndi monosodium glutamate (MSG)
- Mitundu ya zakudya ndi dyes
- Chakudya chilichonse chimene mukudya lero kamodzi pa sabata
ZIMENE ZINAKHALA ZAKALE! Kumbukirani kuti anthu ena omwe ali ndi FMS ndi ME / CFS amawona ululu ndi kutopa zimataya kwambiri pamene akuchotsa zakudya zina.
Kubwezeretsa Zakudya
Mukatha masiku asanu ndi awiri (5-10) kuthetsa nthawi, yambani kuyamba kuwonjezera zakudya kumbuyo.
Idya zakudya zambiri zomwe zinayambitsidwanso (3 servings pa tsiku). Mufuna kuwonjezera gulu limodzi panthawi, ndiye dikirani masiku 2-3 musanawonjezere wina. Malingana ndi zakudya ndi thupi lanu, mungaone kuwonjezeka kwa zizindikiro zochokera m'malingaliro mkati mwa mphindi kapena maola, kapena mwinamwake tsiku lotsatira.
Ngati mutapeza kukhudzidwa, chotsani gululi kachiwiri ndipo dikirani mpaka thupi lanu litachira kuchokera kuwonjezeka zizindikiro musanawonjezere chakudya china.
Moyo Atatha Kudyetsa Zakudya
Zina mwazinthu zowonjezera chakudya ndizosavuta kuthana nazo kuposa ena. Ngati mukupeza kuti mumaganizira za tirigu, mwachitsanzo, mungafune kuwona wodyetsa zakudya kuti mupeze zakudya zambiri zomwe muyenera kuzipewa ndi kuphunzira za njira zina.
Ngati simukupeza zowonjezereka, mukhoza kuyesetsa kukhala ndi thanzi labwino lomwe mumagwiritsa ntchito pofuna kudya zakudya. Werengani Kusintha Zakudya Zanu Poyang'anira Fibromyalgia & Chronic Fatigue Syndrome kuti mudziwe zambiri za chifukwa chake.
Zotsatira:
2006, The CFIDS Association of America, Inc. "Kuchiza: Kudya Zakudya"
Copyright 2008 Matenda a Celiac ndi Gluten wopanda chakudya Chakumapeto kwa 1995. Ufulu wonse ndi wotetezedwa. "Kudya Zakudya Kumatha Kuthetsa Fibromyalgia"