Kodi Mukuyenera Kudyani ... ndi Kupewa?
Zakudya zingakhale ndi mbali yofunikira poyang'anira matenda anu a fibromyalgia . Palibenso "zakudya za fibromyalgia" zomwe zimagwira ntchito kwa aliyense amene ali ndi vutoli, koma anthu ambiri athetsetsa ululu ndi zizindikiro zina pozindikira zomwe zakudya zimachita komanso sizikugwira ntchito. Kwa ambiri a ife, zimatengera nthawi ndi kuyesera.
Tilibe kafukufuku wochuluka pa fibromyalgia ndi zakudya, koma dziwe la chidziwitso likukula.
Zimene timaphunzira kuchokera ku maphunziro zingakuthandizeni kutsogoleredwa ndi kupereka malo oti muyambe. Mutha kugwiritsa ntchito chakudya chotsitsa kuti ndikupatseni slate yoyera kuti muyambe.
Antioxidants
Mwinamwake mumamva zambiri za "antioxidant superfoods," ndipo izi zikhoza kukhala chimodzimodzi pomwe pali chinachake chomwe chimayambitsa matendawa makamaka makamaka pa fibromyalgia.
Antioxidants ndi zinthu mu zakudya zomwe, makamaka, zimateteza maselo anu kuti asawononge mpweya wa okosijeni. Zina mwa antioxidants ndi mavitamini omwe mumamva, monga vitamini C, vitamini E, ndi beta-carotene. Ena ali ndi mayina osadziwika bwino, monga polyphenol ndi reservatrol.
Chiphunzitso chimodzi cha fibromyalgia chimaphatikizapo kupsyinjika kwa okosijeni monga chinthu chachikulu. Kafufuzidwe ka antioxidant yogwiritsiridwa ntchito akuwoneka kuti akudalira, zomwe zimapangitsa kukhulupirira izi.
Phunziro la 2016 lofalitsidwa mu International Journal for Vitamini ndi Nutrition Research linanena kuti kumwa mankhwala ophera antioxidants, makamaka polyphenols, kunagwirizanitsidwa ndi ziwerengero zochepa za mfundo zokhudzana ndi fibromyalgia ndi moyo wabwino.
Zakudya zomwe zatsimikiziridwa zinali:
- Khofi
- Mapeyala
- Zipatso zofiira
- Chokoleti cha mdima
Phunziro lina lochokera mu 2016, lomwe linasindikizidwa mu Biological Research for Nursing, linayang'ana zotsatira za kuyamwa kwa maolivi owonjezera (EVOO) pa vuto la okosijeni mu fibromyalgia. Ochita kafukufuku anatsimikizira kuti EVOO mu zakudya zingathandize kuchepetsa nkhawa ya okosijeni, kusintha ntchito, komanso kuwonjezera thanzi labwino.
Iwo anati EVOO inachita bwino kuposa mitundu ina ya maolivi, mwinamwake chifukwa mitundu yosiyanasiyana ili ndi antioxidants osiyana.
Zakudya zina zoteteza antioxidant ndizo:
- Blueberries
- Mabulosi akuda
- Cranberries
- Froberries
- Raspberries
- Maapulo
- Pewani
- Pecans
- Nyemba za impso
- Pinto nyemba
- Vinyo wofiyira
- Tiyi
- Russet mbatata
Zovuta Zopweteka-Zimayambitsa Chakudya
Kafukufuku amasonyeza kuti zakudya zina zimayambitsa kapena kupweteka kwa anthu omwe ali ndi fibromyalgia. Ali:
- Monosodium glutamate (MSG)
- Aspartame (NutraSweet)
- Arachidonic acid (omega-6 unsaturated mafuta acid)
- Caffeine
Kubwereza kwa 2016 mu zakudya izi, kofalitsidwa mu Review Review ya Neurotherapeutics imati pamene kudya zinthu izi kumakhudzidwa ndi kupweteka kwambiri, kudula iwo kunja kwa zakudya kunathandiza anthu ena, koma osati aliyense.
Zindikirani kuti kafukufuku wina wanena kuti khofi imapangitsa zizindikiro za fibromyalgia pamene ena amanena kuti caffeine inachititsa kuti zizindikiro zikhale zovuta kwambiri. Ichi ndi chitsanzo chabwino cha momwe palibe kafukufuku ameneyu ali otsimikizika; tikufunikirabe kufufuza kwina, ndipo munthu aliyense ali ndi vutoli amayenera kuyesa zakudya zomwe zingakhale zovuta kuti awone momwe angakhudzire.
Fibromyalgia & The Low-FODMAP Zakudya
Phunziro la June 2017 lotsogoleredwa ndi AP Marum, MD, linayang'ana zothandiza zomwe zimatchedwa zakudya zochepa za FODMAP .
FODMAP ndikumveketsa mawu ambiri ovuta kutchula omwe onse amatanthauza mitundu ya shuga kapena shuga zakumwa zomwe zathyoledwa ndi mabakiteriya m'matumbo anu akulu. (Kwa iwo omwe akufuna mawu akulu, ndi "oligosaccharides, feracable, disaccharides, monosaccharides ndi polyols.")
Mafuta a FODM amapezeka mu zakudya zina zachilengedwe ndipo amagwiritsidwa ntchito monga zakudya zowonjezera.
Ochita kafukufuku anali ndi chidwi ndi chakudya ichi cha fibromyalgia chifukwa kafukufuku amasonyeza kuti zimathandiza kuti matenda a m'mimba asakwiyitse, ndipo pali kusiyana kwakukulu pakati pa mikhalidweyi. Phunziroli linali laling'ono-oposa 38-koma olimbikitsa. Ochita kafukufuku anafotokoza kusintha kwakukulu mwa:
- Ululu
- Zizindikiro zina za fibromyalgia
- Kuchuluka kwathunthu
- Kulemera
- Chiwerengero cha thupi
- Chiuno chozungulira
Zingakhale zovuta kutsatira chakudya chochepa cha FODMAP ngati muli ndi zakudya zina, zakudya zambiri zomwe zimawoneka kuti ndi zathanzi ndi zazikulu m'ma FODMAPs.
Zakudya zina zapamwamba za FODMAP zikuphatikizapo:
- Maapulo
- Amapichesi
- Balere
- Tirigu
- Ayisi kirimu
- Margarine
- Mkaka
- Soy
- Mafuta a chimanga cha High-fructose
- Uchi
- Okonza otsirizira mu -ol
- Selari
- Kolifulawa
Zakudya zina zochepa za FODMAP zikuphatikizapo:
- Nthomba
- Blueberries
- Mphesa
- Brown shuga
- Masamba shuga
- Butter
- Mkaka wa amondi
- Burokoli
- Kaloti
- Mbatata
- Msuzi wa Brown
- Oats
- Mbeu za mpendadzuwa
Ngati mukufuna kuyesa zakudya zochepa , onetsetsani kuti mukuchita kafukufuku wanu ndikuyankhula ndi dokotala wanu kuti muonetsetse kuti mukuchita bwino.
Zizindikiro za Chikhalidwe ndi Zakudya Zanu
Phunziro la 2017 lofalitsidwa mu Journal of the Academy of Nutrition ndi Dietetics linatsatira amayi pafupifupi 500 okhala ndi fibromyalgia kwa zoposa chaka. Cholinga chake chinali kuwona kuti chakudya chimakhudza bwanji matenda, maganizo , ndi chiyembekezo.
Kuvutika maganizo ndi mavuto ena amtima ndizo zizindikiro zofala / zomwe zimagwirizanitsa ndi fibromyalgia, pamene kafukufuku akusonyeza kuti anthu omwe ali ndi chiyembekezo kuti angathe kuthana ndi matendawa ndi kupeza njira zothandizira ndi njira zothandizira.
Kodi ndi zakudya ziti zomwe zimagwirizana ndi thanzi labwino, malinga ndi ofufuza?
- Zipatso
- Zamasamba
- Nsomba
Tiyenera kuzindikira kuti zipatso ndi ndiwo zamasamba zili ndi antioxidants, ndipo nsombazi zili ndi omega-3 fatty acids , zomwe zimakhulupirira kuti zimapindulitsa mu fibromyalgia.
Kukhumudwa kwina komanso kusaganizira kwenikweni kunalumikizidwa ndi:
- Chakudya chochiritsidwa
- Chakumwa chokoma
Sitinganene motsimikiza kuti kaya kudya zipatso, ndiwo zamasamba, ndi nsomba zambiri zimapangitsa kuti akhale ndi thanzi labwino, kapena ngati sagwidwa ndi nkhawa, anthu omwe ali ndi chiyembekezo chotheka kwambiri akhoza kusankha zakudyazo. Zingakhale kuti kupanikizika kumapangitsa anthu kudalira zakudya zowonjezera. Zidzatenga kafukufuku wambiri kuti anene chomwe chiyanjano chenicheni chiri.
Gluten & Fibromyalgia
Kwa zaka zingapo zapitazi, gluten yanyalanyaza kwambiri. Icho chakhala chimodzi mwa malo abwino kwambiri ofufuzidwa a zakudya ndi zakudya za fibromyalgia.
Pakalipano, sitinganene motsimikiza kuti kukhala opanda gluten kumapangitsa fibromyalgia. Ena mwafukufuku wochititsa chidwi wapangidwa, komabe. Pezani kuyang'ana mozama pa kusagwirizana kwa gluten mu fibromyalgia kukuthandizani kupanga chisankho chodziwitsa.
Mawu Ochokera
Kusintha kwa zakudya kumabweretsa kusintha kwakukulu kwa anthu ena okhala ndi fibromyalgia ndipo palibe kusintha kwina kwa ena. Onetsetsani kuti kusintha komwe mukupanga kumadetsa zakudya zabwino, ndipo musakhale kutali ndi zakudya zopatsa thanzi.
Afunseni dokotala wanu muzochita zanu, ndipo ngati mutasokonezeka kapena mukukhumudwa, mungafune kuwona wodyetsa zakudya, komanso. Zingatenge nthawi ndi chipiriro kuti mupeze chakudya chabwino kwa inu, koma ngati kutanthauza kuti mukumva bwino, ndi bwino kuyesetsa.
> Zotsatira:
> Cairns BE. Mphamvu ya zakudya zowonjezereka zowonjezera mazunzo aakulu. Kufufuza kwa akatswiri a matenda a ubongo. 2016; 16 (4): 415-23. lembani: 10.1586 / 14737175.2016.1157471.
> Costa de Miranda R, et al. Zakudya zolemera za polyphenol zimachepetsanso ululu komanso zimapangitsa kuti amayi azitha kukhala ndi moyo wabwino. Magazini yapadziko lonse a kafukufuku wa vitamini ndi zakudya. 2016 Nov 21: 1-10.
> Marum AP, ndi al. Oligo-di-mono-saccarides ndi polyols (FODMAP) ya zakudya ndi mankhwala oyenera a fibromyalgia omwe amapindula ndi zakudya komanso zozizwitsa. Nutricion hospitalaria. 2017 Jun 5; 34 (3): 667-674. do: 10.20960 / nh.703.
> Ruiz-Cabello P, ndi al. Mgwirizanowu wa zizoloŵezi zamaganizo ndi zochitika za m'maganizo mwa amayi omwe ali ndi fibromyalgia: Ntchito ya Andalus. Journal of Academy of Food and Dietrotics. 2017 Mar; 117 (3): 422-432.e1. lembani: 10.1016 / j.jand.2016.09.023.
> Rus A, et al. Mafuta ena a maolivi osakwanira amachititsa kuti okosijeni azivutika maganizo, mphamvu zothandizira, komanso maganizo okhudza thanzi la odwala omwe ali ndi fibromyalgia: phunziro loyambirira. Zachilengedwe zothandiza kuyamwitsa. 2016 Jul 21. pii: 1099800416659370.