Zosangalatsa ndi Zimene Amachita
Kodi zakudya zina zikuwoneka kuti matenda anu a fibromyalgia amadziwika kwambiri? Nanga bwanji zabwino?
Anthu ambiri omwe ali ndi vutoli amayang'ana njira zowonjezera zothandizira kuchepetsa zizindikiro, ndipo mukhoza kupeza nkhani zambiri pa Intaneti za anthu omwe amanena kuti apambana kwambiri mwa kudya Y oposa Y.
Koma kodi sayansi ya zamankhwala imatiuza chiyani za mgwirizano pakati pa zakudya zathu ndi zizindikiro zathu ?
Mwinanso kuposa momwe mukuganizira. Taphunzira kuchuluka kwazaka zaposachedwapa zomwe zingatithandize kupanga zakudya zathu. Osachepera, angatipatse lingaliro pomwe tiyang'ane.
Chinachake chimene mungafunike kulingalira ndi zotsatira za chinachake chotchedwa excitotoxins, chomwe chimaika ubongo wanu pangozi. Zotsatira ziwiri zoyambirirazi ndi glutamate ndi aspartate, zomwe zingadye zakudya zanu kudzera mu monosodium glutamate ndi aspartame.
Njira Yoperekera Magazi mu Fibromyalgia
Musanayang'ane excitotoxins, zimathandiza kumvetsa pang'ono za ubongo wanu.
Fibromyalgia amaonedwa kuti ndi matenda a ubongo chifukwa cha zosawerengeka zambiri zomwe zimadziŵika bwino m'katikati mwa mitsempha ya pakati, kuphatikizapo kuwonongeka kwa anthu ambiri omwe amatchedwa neurotransmitters .
Poyankhula za momwe chakudya chimakhudzidwira pa matenda a ubongo, muyenera kulingalira zotsalira za ubongo (BBB). Ntchito ya BBB ndiyo kusunga zinthu zomwe zilibe ubongo, kapena zomwe ziyenera kuyendetsedwa ndi ubongo waumwini mmalo mokakamiza zomwe zimachitika m'thupi lonse.
Nthano, chakudya chimene mumadya chiyenera kukhala ndi zochepa pa ubongo. Komabe, chifukwa cha mbali yodziwika ya fibromyalgia, ubongo wathu ukhoza kukhala wovuta kwambiri pa zakudya.
Mu maselo anu, pali chinachake chotchedwa chinthu P. Ntchito yake ndikutumiza mauthenga opweteka ochokera m'maselo kupita ku ubongo wanu.
Anthu omwe ali ndi fibromyalgia apezeka kuti ali ndi katatu kuposa P ena kuposa anthu ena.
Ndipo pano pali chinthu chofunika pa chinthu P: Kafukufuku amasonyeza kuti zimapangitsa BBB kukhala yovomerezeka, choncho zinthu zimatha kupyolera mwa zomwe sizingatheke ndipo siziyenera.
Monosodium Glutamate ndi Aspartame mu Fibromyalgia
Mpaka pano, tilibe umboni wosatsimikizirika kuti chinthu china choipa ndi choipa kwa aliyense amene ali ndi fibromyalgia. Zomwe tili nazo ndizokudziŵa zambiri za chikhalidwe ndi momwe zinthu zina zingagwiritsire ntchito.
Zambiri mwa kafukufukuyu zakhala pazowonjezera zakudya zina:
- monosodium glutamate (MSG)
- aspartame
MSG ndi chakudya chofala chomwe chimapangitsa owonetsera. Amakhalanso amino acid mwachibadwa. Liwu lachiwiri dzina lake-glutamate-ndilo vuto lotheka.
Mu dongosolo lanu lamkati la mitsempha, glutamate ndi mphuno ya mankhwala (chemical messenger). Ili ndi ntchito yofunika ya neurons (maselo a ubongo), omwe amakuthandizani kuti muganizire ndikuphunzira zambiri zatsopano. Komabe, chisangalalo chochuluka ndi chinthu choipa kwa ma neuroni.
Ngati muli ndi glutamate wochulukirapo, izo zidzasangalatsa kwambiri ma neuroni mpaka izipha. Imachita izi mwa kuchita mbali ya selo yotchedwa NMDA receptor, yomwe imakhulupirira kuti imakhudzidwa ndi zopweteka zonse komanso kuvutika maganizo .
Aspartame ndi wothandizira shuga akugulitsidwa monga NutriSweet ndi Equal, pakati pa mayina ena. Pamene thupi lanu liphwasula, chimodzi mwa zinthu zomwe mumasiyidwa ndi aspartate, zomwe zimapangitsa kuti (komanso akhoza kuwonjezereka kwambiri) ndi NMDA receptor. (Aspartate ndi gawo lachilengedwe la zakudya zambiri, ndipo sizikudziwikiratu ngati zochitika zosiyana zapadera zochokera ku aspartame m'thupi mwathu kusiyana ndi aspartate yomwe imapezeka mu zakudya zowonongeka.)
Pa chifukwa ichi, glutamate ndi aspartame amatchedwa excitotoxins. Mosiyana ndi maselo ena m'thupi lanu, neuroni sichikhoza kusintha-thupi lanu silingapange zatsopano m'malo mwa iwo omwe amafa.
Fibromyalgia imakhulupirira kuti imakhala ndipamwamba kuposa momwe zimakhalira ndi glutamate m'madera ena a ubongo.
Koma kodi ndizotheka kuti zakudya zamtundu wa glutamate ndi aspartate zimapangitsa kuti izi zikhale zovuta kwambiri kapena zimaipitsa?
Mu munthu wathanzi, BBB iyenera kusunga zinthu izi mu ubongo, koma ndi BBB yomwe ingasokonezeke, ikhoza kulowa mkati mwake.
Mu 2016, magazini ya Pain Management inafotokoza kafukufuku wa kafukufuku wa fibromyalgia ndi zakudya. Kuwongolera kumatchula maphunziro ambiri omwe amasonyeza kugwirizana pakati pa glutamate / aspartate ndi ululu komanso kafukufuku omwe amasonyeza makilogalamu a glutamate mu ubongo ndi cerebrospinal fluid.
Kafukufuku wochulukirapo adafufuza udindo wa glutamate, aspartame, ndi zina zotchedwa excitotoxins. Ambiri apeza kuti kuwathetsa kunathandiza kuchepetsa zizindikiro ndi kuwonjezeretsanso zizindikiro zina. Anthu ochepa adadziwika kuti adachira mosavuta chifukwa cha kusintha kwa zakudya.
Kafukufuku wina, wofalitsidwa mu Rheumatology International, sanapeze mgwirizano, koma omalizawo anachotsa MSG ndi aspartame, kutanthauza kuti akadakhala akudyera zina.
Kuchotseratu zosakaniza
Kuwunika kwa Uphungu Kumanena kuti njira yokhayo yodziwira ngati muli ndi vuto ndi ma exitotoxins mu zakudya zanu ndi kuwadula kwathunthu. Izi zimatanthawuza kudya zakudya zonse ndikupewa chilichonse ndi zowonjezera.
Yang'anani aspartame mu zinthu zilizonse zomwe zimatchedwa:
- zakudya
- wopanda shuga
- kuchepetsedwa-kalori
Aspartame angakhalenso m'malo osadziwika, monga:
- yogurt
- mbewu
- mkate
Pamene MSG yonjezedwa ku chakudya, iyenera kulembedwa ngati chophatikiza. Komabe, zakudya zamtundu wa glutamate zimachitika mwachilengedwe, kuphatikizapo:
- msuzi wa soya
- nsomba za nsomba
- Msuzi wa Worcestershire
- Zakudya zakale monga cheddar ndi parmesan
- gelatin
- puloteni ya hydrolyzed
- chotsitsa cha yisiti
- mapuloteni amatsindika
- mapuloteni amadzipatula
Zina zomwe zingakhale zovuta ndizo zimaphatikizapo zosakaniza zomwe siziphatikizapo MSG, monga:
- zonunkhira
- nyengo
- kununkhira
- zachilengedwe zokoma
Kubwereza kumangogwiritsa ntchito kokha shuga shuga kapena uchi monga sweeteners pamene akuyesera zakudya zopanda ubongo. Amati ambiri omwe amaphunzira nawo awona kusiyana komwe amamva pambuyo pa sabata kapena kupatula koma amalimbikitsa nthawi yoyezetsa mwezi umodzi.
Micronutrients: Kulimbana ndi Zokometsetsa
Ma micronutrients ena amaletsa kapena kuchepa zotsatira za excitotoxins. Kuonjezera iwo mu zakudya zanu kapena kuwatenga monga zowonjezerapo kumathandiza kuchepetsa kuwonongeka kumene angachite.
Izi zikuphatikizapo:
- magnesiamu
- zinki
- vitamini B6
- omega-3 fatty acids
- vitamini C
- vitamini E
- antioxidants monga reservatrol (m'mphesa) ndi polyphenols (mu tiyi wobiriwira)
Zambiri mwa zakudyazi zaphunziridwa ndi fibromyalgia ndipo zimapezeka kuti zimakhala zothandiza pochepetsa zizindikiro.
Kuyambitsa Chakudya Chotsutsa Chotsutsa
Musanawonjezere zakudya zowonjezeretsa kapena kuyesa zakudya zowonongeka, onetsetsani kuti mukuyankhula ndi dokotala wanu. Kuyesera kwa zofooka za zakudya kungakuthandizeni kupeza zowonjezera zofunika kwambiri kapena zakudya zowonjezera. Onetsetsani kuti mukambirane za thanzi lanu lonse ndi zosowa za zakudya kuti mutha kuyandikira kusintha komwe mukufuna.
Mpaka mutadziŵa zakudya zomwe mumachita kapena zitha kukhala ndi excitotoxins, zingakuthandizeni kukhala ndi ndandanda yosindikizidwa kapena mu chipangizo chanu chodziwikiratu kuti mukhoze kuyitchula ku golosale. Onetsetsani kuti muphunzitse aliyense amene akugulitsani kapena akukonzerani inu chakudya.
Ziri zovuta kudziwa zomwe mukudya paresitilanti, kotero mukhoza kumamatira ku chakudya chokonzekera kunyumba nthawi yanu yoyezetsa.
Kumbukirani kuti kusintha kwa zakudya sikungathe kuchotsa zizindikiro zanu zonse, ndipo zingatenge nthawi kuti muwone zotsatira.
Mawu Ochokera
Zakudya zochotsa monga izi si zophweka. Zimatengera kukonza zambiri, kulingalira, ndi kusintha kwa momwe mumaphika. Pamene mukulimbana ndi kupweteka kosalekeza, kutopa, ndi kusamvetsetsana , zimawoneka ngati zosatheka.
Yesetsani kukumbukira kuti ndizochitika kanthawi kochepa komanso kuti zingakuthandizeni kuti mukumva bwino kwambiri. Ngati n'kotheka, funsani achibale anu kapena abwenzi kuti akuthandizeni kuti musabwerere pa chakudya chosavuta pa masiku oipa.
Ndipo ngati inu mumataya ndi kudya zinthu zina zomwe simukuyenera kuzidya? Musadzipweteke nokha. Taganizirani mwayi uwu kuti muwone momwe zakudyazi zimakupangitsani kumverera, ndikuyesera kuti mukhale bwinoko mawa.
> Zotsatira:
> Ciappuccini R, Ansemant T, Maillefert JF, Tavernier C, Ornetti P. Aspartam-induced fibromyalgia, chifukwa chosachiritsika koma chosachiritsika cha kupweteka kosatha. Zolemba zachipatala ndi zoyesera. 2010 Nov-Dec; 28 (6 Suppl 63): S131-3.
> Holton K. Udindo wa zakudya pochiza fibromyalgia. Kusamalira ululu. 2016 May; 6 (4): 317-20. lembani: 10.2217 / pmt-2016-0019.
> Holton KF, Karen DL, Thomson CA, Bennett REM, Jones KD. Zotsatira za zakudya zamtundu wa glutamate pa fibromyalgia ndi zizindikiro zowawa za m'mimba. Zolemba zachipatala ndi zoyesera. 2012 Nov-Dec; 30 (6 Suppl 74): 10-7.
> Vellisca MY, Latorre JI. Monosodium glutamate ndi aspartame mukumva kupweteka kwa fibromyalgia. Rheumatology padziko lonse. 2014 Jul; 34 (7): 1011-3. lembani: 10.1007 / s00296-013-2801-5.