Njira Zothandizira Kutupa Kuchokera ku Arthritis

Pakalipano, mwinamwake mukudziwa kuti nyamakazi imatanthauza kwenikweni "kutsekemera pamodzi." Ngakhale pali nyamakazi zosiyanasiyana , matenda osiyana siyana a matenda, ndi maonekedwe osiyanasiyana a nyamakazi, n'zoonekeratu kuti kutupa ndilo mkulu wa ziphuphu. Kutupa kumagwirizanitsidwa ndi kuwonongeka kwa mgwirizano, kuuma kwa mgwirizano, kutupa pamodzi, ndi kupweteka pamodzi . Kuchepetsa kutupa n'kofunika kuti matendawa ayambe kuyendetsedwa ndipo, pomalizira pake, amalamulidwa bwino. Kutupa kumayambitsa matenda ambiri odwala , osati matenda a nyamakazi. Kutupa kumakhudza matenda a mtima, mphumu, ndi khansa zina, nayenso.

Tiyeni tione njira zisanu ndi zitatu zochepetsera kutupa-kuyamba ndi mankhwala:

1 -

NSAIDs

Anthu ambiri omwe ali ndi nyamakazi amalembedwa mankhwala kuti achepetse kutupa. Mankhwala otsutsana ndi kutupa ( nonsteroidal anti-inflammatory drugs (NSAIDs) amachitidwa kawirikawiri kuti aziwotcha kugwirizana ndi nyamakazi. NSAID zimaphatikizapo ibuprofen , naproxen , Celebrex (celecoxib) , ndi aspirin . (Zindikirani: Acetaminophen, wotchuka kwambiri wothandizira kupweteka kwa mpweya ndi kuteteza malungo, si mankhwala odana ndi kutupa.) Matenda ena a nyamakazi , monga DMARD , corticosteroids , ndi biologics , amakhalanso ndi ziphuphu, koma amayang'ana mamolekyu osiyanasiyana chitetezo cha mthupi. Zowopsa ndi phindu la mankhwala ayenera kuyeza poyesa mankhwala kuti achepetse kutupa.

2 -

Zowonjezera Zakudya

Mafuta omwe amathiridwa mu kapsule kapena mawonekedwe a madzi akhoza kukhala othandiza kuchepetsa kutupa. Dr. Andrew Weil amalimbikitsa magalamu awiri kapena atatu pa tsiku la mafuta owonjezera omwe ali ndi omega-3 fatty acids, EPA ndi DHA.

Ginger ndi turmeric ndi zakudya zina zomwe zimadziwika kuti ndi zotsutsana ndi zotupa.

3 -

Zakudya Zotsutsa

Zakudya zotsutsa-kutupa zimalimbikitsidwa kwambiri kwa anthu omwe amayesa kuchepetsa kutupa kapena kwa iwo amene amafuna kuti azidya bwino. Chakudya chotsutsana ndi zotupa chimaphatikizapo kudula mafuta odzaza ndi mafuta owonjezera pamene mukuwonjezera zakudya zomwe mumadya kwambiri mu alpha-linolenic acid.

Zakudya za Mediterranean , zomwe zimaonedwa ngati chitsanzo chabwino cha zakudya zotsutsana ndi zotupa, zimachokera kuzogwiritsa ntchito zipatso, ndiwo zamasamba, mbewu zonse, mtedza, nyemba, ndi nyemba. Nsomba ndi nsomba zimadya nthawi zingapo pa sabata. Nkhuku, mazira, tchizi, ndi yogurt zimaphatikizidwa moyenera. Maswiti ndi zakudya zofiira nthawi zambiri zimapewa koma zimakhala zovomerezeka pafupipafupi, nthawi zina zapadera.

Kwa tiyi, tiyi timaganiza kuti tili ndi anti-inflammatory properties.

4 -

Pitirizani Kulemera Kwambiri

Kuchulukitsa mafuta ndi thupi kumagawuni kumapangitsa kuti boma likhale lopweteka kwambiri. Chiuno chachikulu chozungulira (masentimita 35 azimayi ndi masentimita 40 kwa amuna) nthawi zambiri chimagwirizanitsidwa ndi kutupa kochuluka.

Ochita kafukufuku amadziwa kuti pali kusiyana pakati pa kutupa ndi kunenepa kwambiri, ngakhale kuti zambiri zimafunika kuti ziphunzire. Pang'ono ndi pang'ono, muyenera kudziwa zomwe BMI yanu panopa, komanso BMI yanu yabwino. Yesetsani kukhalabe olemera komanso BMI. Kuchepetsa kulemera kwanu ndi 5-10% kumachepetsanso kuchepa kwanu, malinga ndi Nadia B. Pietrzykowska, MD, m'nkhani yowunikira pa obesityaction.org.

5 -

Chitani Zochita Nthawi Zonse

Kuchita masewera olimbitsa thupi kungakhale njira yabwino yochepetsera kutupa. Akatswiri amalangiza 30-45 mphindi zochita masewera olimbitsa thupi, masiku asanu pa sabata. Anthu ambiri omwe ali ndi nyamakazi amasiya kuchita masewera olimbitsa thupi nthawi zonse. Ena amakhulupirira kuti sangathe kuchita zinthu zokwanira, koma ena amachititsa kuti nyamakazi ikhale yoipa kwambiri. Kumbukirani kuti kuchita chinachake ndibwino kuposa kuchita kanthu. Yambani pang'onopang'ono - muyeso uliwonse womwe mukuganiza kuti mukuwoneka - ndiyeno kumanga pa izo.

6 -

Lekani Kusuta

Kafukufuku wasonyeza kuti osuta ndi nyamakazi ali ndi zizindikiro zotupa kwambiri. Ngati panopa mumasuta fodya, sungani fodya!

7 -

Kupanikizika Kwambiri

Kupsinjika maganizo kwagwirizanitsidwa ndi maulendo apamwamba a kutupa thupi. Ngakhale sizidziwika momwe izi zimapwetekera , kuchepetsa kupanikizika kapena njira zochepetsera nkhawa zingathandize kuchepetsa kutupa.

8 -

Pezani Kugona Kwambiri

Kugona mokwanira kunakhudzidwa ndi zizindikiro zambiri zotupa. Poyesera kudziwa momwe kugona kuli koyenera, kumbukirani kuti sizili zofanana kwa aliyense. Malingana ndi Better Sleep Council, "Zimasiyana ndi munthu aliyense. Anthu ena amafunikira nthawi yochuluka kwa maola 10 usiku ndipo ena amafunikira zocheperapo. Munthu wamba amafunikira maola 7-8 usiku."

Dziwani kuti mumagona mokwanira bwanji kuti mukhale bwino. Ndiye, dziwani kuti mukugona nthawi zonse. Pulogalamu yabwino yogona ikuthandizani kuchepetsa kutupa.

> Zotsatira:

> Njira 6 Zothandizira Kutupa - Popanda Statin kapena Test Heart. Deborah Kotz. US News & World Report . November 11, 2008.
Zakudya Zotsutsa Ndi Mapiramidi. WEIL. Dr. Andrew Weil.

> Chithandizo cha Zakudya za Mediterranean ndi Matenda Odwala. Panico S. et al. Kuchiza Khansa ndi Kafukufuku. 2014; 159: 69-81.

> Zakudya Zakudya za Mediterranean. Zakudya Zakudya Zabwino za US. US News & World Report .

> Kugona ndi kutupa. Simpson N. et al. Malingaliro Othandiza. December 2007.

> Kunenepa Kwambiri ndi Udindo Wa Adipose Minofu yotupa ndi Metabolism. Greenberg A. et al. The American Journal of Clinical Nutrition. February 2006.

> Ubwino wa 5-10 Peresenti Kuchuluka kwa Kulemera Kwambiri. Mgwirizano wa Kutentha Kwambiri. Nadia B. Pietrzykowska, MD