Usuku Lomhlaba Lwe-Arthritis 2020: Ukudla Okumele Kudliwe Futhi Kugweme I-Arthritis

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Umhla ziyi-12 ku-Okthoba ubhekwa njengoSuku Lwe-Arthritis Lomhlaba. Lolu suku kuhloswe ngalo ukusabalalisa ukuqwashisa ngalesi sifo nezinhlobo zaso eziningi kanye nemithelela yaso emzimbeni nasemoyeni. Indikimba yosuku lwe-Arthritis Day 2020 ithi 'Time2Work'.

I-autoimmune arthritis yiqembu lezinhlobo ezahlukene zesifo samathambo, lapho amasosha omzimba womuntu ezihlasela wona [1] . Uhlobo oluvame kakhulu lwe-arthritis ezenzakalelayo yi-rheumatoid arthritis. Ngokwemibiko, cishe isigamu sabantu bomhlaba wonke banesifo esisodwa noma olunye uhlobo lwesifo sokuqaqamba kwamalunga omzimba futhi amaphesenti angama-50 kuphela abo athola ukuxilongwa okufanele [okubili] .

Kuyini i-Autoimmune Arthritis?

Njengoba kushiwo ngenhla, isifo sokuqaqamba kwamalunga omzimba sichazwa njengeqembu lezinhlobo ezahlukene zesifo samathambo nesifo samathambo yisimo lapho imisipha ezungeze amalunga omzimba, njengamadolo, emuva, izihlakala, iminwe, njll. Ivutha futhi iqine, ibangele ubuhlungu nokunyakaza okunomkhawulo. Lesi simo sibonakala kakhulu kubantu abaneminyaka engaphezu kwengu-60 futhi singaba sibi kakhulu njengoba bekhula.

Kunezinhlobo ezingaphezu kwe-100 zesifo samathambo. Izinhlobo ezahlukahlukene zidala izimpawu ezahlukahlukene, kanti i-rheumatoid arthritis (RA) ne-psoriatic arthritis ziphakathi kwezinhlobo ezivame kakhulu zesifo sokuqaqamba kwamalunga omzimba [3] .

Izimpawu zesifo sokuqaqamba kwamalunga omzimba ziyehluka kuye ngohlobo oluthile lwesifo samathambo, noma kunjalo, ezinye zezimpawu ezijwayelekile zifaka ukukhathala, umkhuhlane, ubuhlungu bamalunga, ukuqina, ukuvuvukala nobuthakathaka [4] .

Kule ndatshana, sizohlola ukudla okuhle kakhulu nokubi kakhulu komuntu one-arthritis.

Ukudla Ne-Autoimmune Arthritis

Ubuhlungu obungaguquguquki emajoyintini kwesinye isikhathi obungabekezeleleki futhi obukwenza unganyakazi luphawu olukhulu lwe-arthritis. Into yokuqala umuntu angayenza ukuvimbela lesi sibonakaliso ukuthi singabi sibi kakhulu ukugwema ukudla okuthile okungadala i-arthritis. Kukhona okunye ukudla okunothe emafutheni agcwele noshukela futhi kungakhuphula ukuvuvukala, kwandise amathuba ezifo zenhliziyo futhi kubangele ukulimala okuphelele emzimbeni [5] . Kepha, kukhona izinto zokudla ezinganciphisa ukuvuvukala futhi zigcine ukuqina kwasekuseni nokuqaqamba. Alikho ikhambi elaziwayo le-arthritis, kepha izimpawu zalo zingalawulwa ngokuguqula indlela odla ngayo [6] .

Ukusebenzisa ukudla okulwa nokuvuvukala nokugwema ukudla okuthile okungahambi kahle nge-arthritis kuzosiza ekunciphiseni izimpawu. Isibonelo, uwoyela womnqumo no-anyanisi ukudla okudambisa izinhlungu zesifo samathambo. Ukudla okunothile kweCarotene kuhle ekwelapheni isifo samathambo [7] . Kodwa-ke, kukhona nokudla okwandisa ubuhlungu be-arthritis. Uma uphethwe i-rheumatoid arthritis, ukudla okunothe i-uric njengotamatisi kungakhuphula ubuhlungu obuhlangene [8] .

Njengoba ucwaningo lukhombisa, akukho kudla okuqondile kwesifo samathambo. Futhi olunye ucwaningo luye lwaveza ukuthi amaphesenti angama-24 abantu abane-arthritis ye-rheumatoid babika ukuthi ukudla kwabo kunomthelela ebukhali bezimpawu zabo [9] .

Umuntu kufanele aqaphele ekukhetheni ukudla okulwa nokuvuvukala futhi anciphise noma agweme ukudla okungadala izinhlungu ezihlangene, ukuze asize ekunciphiseni izimpawu ezihlobene nesifo samathambo.

Ukudla Okudliwa Nge-Arthritis

Kukhona ukudla okuningana okungasiza ukunciphisa ukuvuvukala futhi kungasiza ekunciphiseni ezinye izinhlungu ezihlangene ezihambisana nesifo samathambo. Bheka.

1. Izinhlamvu Eziphelele

Ngokuya ngocwaningo, ukudla okusanhlamvu okuphelele uma kuqhathaniswa nesinkwa esimhlophe, irayisi noma i-pasta kunganciphisa ukuvuvukala okukhulu. Okuqukethwe kwe-fiber okukhona okusanhlamvu okuphelele kungasiza ekwehliseni ukuvuvukala [10] . Futhi, okusanhlamvu okuphelele kusiza amazinga aphansi e-C-reactive protein (CRP) egazini, okuyimbangela evelele yokuvuvukala kwesifo samathambo [ishumi nanye] .

Yidla ukudla okufana ne-oatmeal, irayisi elinsundu nokusanhlamvu okusanhlamvu okuphelele.

2. Inhlanzi Enamafutha

Ngokuya ngocwaningo, izinto zokudla ezicebile ku-omega-3 fatty acids zingasiza ukwehlisa ukuvuvukala [12] . Ama-omega-3 fatty acids asolwandle atholakala ezinhlanzi anganciphisa amazinga amabi we-cholesterol njengoba isifo samathambo singakubeka engcupheni enkulu yezifo zenhliziyo. Ngakho-ke, ukudla i-cholesterol enhle kungakusiza ugcine inhliziyo yakho iphilile [13] .

Izinhlanzi ezinjenge-salmon nama-anchovies yimithombo emikhulu yama-omega-3 fatty acids. Ukudla izinhlanzi kabili ngesonto kuhamba ibanga elide ekugcineni inhliziyo yakho iphilile futhi iphephile.

3. Imifino eluhlaza

Uvithamini E otholakala kwimifino eluhlaza njengama-spinach kanye ne-broccoli uvikela umzimba kuma-molecule wokuvuvukala [14] . Imifino enamaqabunga aluhlaza, futhi egcwele amavithamini namaminerali afana ne-calcium, i-iron kanye nama-phytochemicals, angasiza ekulweni nezifo ezivuthayo, ngaleyo ndlela zibenze bazuze kakhulu abantu abane-arthritis.

Faka imifino eluhlaza njenge-methi, isipinashi, i-broccoli, Amahlumela eBrussels , kale nebok choy ekudleni kwakho.

4. Amantongomane

Amantongomane angumthombo omuhle wama-omega-3 fatty acids novithamini E okusiza ekulweni nokuvuvukala kahle. Izinhlobo eziningi zamantongomane zicebile ngama-antioxidants asiza ukugcina nokulwa nomonakalo odalwe ukuvuvukala [ishumi nanhlanu] .

Qiniseka ukuthi ufaka ama-alimondi, ama-walnuts ekudleni kwakho kwansuku zonke ukuze kugcinwe ukuvuvukala. Ungafaka futhi imbewu ye-chia ekudleni kwakho.

5. Amafutha Omnqumo

Ubuwazi ukuthi ukudla kweMedithera kuhle kulabo abaphethwe ukuvuvukala nesifo samathambo? Yebo, kunjalo [16] . Amafutha omnqumo, okuyingxenye enkulu ye- Ukudla kwaseMedithera , ilungele labo abaphethwe yisifo samathambo. Ingxube etholakala emafutheni omnqumo, ewenza inambitheke, icishe isebenze njengokuphuza amaphilisi ezinhlungu [17] .

6. Amajikijolo

Izithelo ziyindlela enhle yokugcina ukuvuvukala okubangelwa yi-rheumatoid arthritis. Ubuwazi ukuthi amajikijolo awumthombo omuhle wezinto ezilwa nokuvuvukala? I-Anthocyanins, eboleka umbala wayo, icebile ezindaweni ezilwa nokuvuvukala [18] . Ngakho-ke, lokhu kudla kungaphulukisa ngempumelelo ukuphazamiseka okuhlobene nokuvuvukala.

Amajikijolo, amajikijolo kanye nama-blueberries ngezinye zezindlela ezingcono kakhulu.

7. Ujinja

Leli khambi lingaba namandla okusiza ekunciphiseni izimpawu zesifo samathambo [19] . Izici ezilwa nokuvuvukala zikajinja zibonakala zisiza ekunciphiseni ubuhlungu nasekuthuthukiseni ukusebenza ngokuhlanganyela kubantu abane-arthritis.

8. Igalikhi

I-Garlic iqukethe i-diallyl disulfide, inhlanganisela elwa nokuvuvukala ekhawulela imiphumela yama-cytokines aqala ukuvuvukala - okhulisa ukuvuvukala [amashumi amabili] . I-Garlic kuthiwa inamandla okusiza ukulwa nokuvuvukala futhi ingasiza nokuvikela ukulimala kwe-cartilage ku-arthritis.

Ukudla Okumele Kugwenywe Nge-Arthritis

Funda ukuze ufunde ngokudla okubangela i-arthritis okufanele uyigweme.

9. Ushukela Namakhabohayidrethi Acolisisiwe

Ushukela nama-carbohydrate acwengekile kumele asuswe ekudleni kweziguli ezinesifo samathambo ngoba ushukela osetshenzisiwe ubangela ukuvuvukala emzimbeni ngokwandisa ukukhishwa kwama-cytokines, okuyizithunywa ezivuvukalayo [amashumi amabili nanye] .

Gwema amaswidi, ukudla okugayiwe, ama-sodas nezimpahla ezibhakiwe ezenziwe ngofulawa omhlophe. Uma ungumuntu othanda ukuphathwa njengamaqebelengwane, amasemishi esinkwa esimhlophe, amakhukhi, ukuphefumula, amabhanisi, njll. Sekuyisikhathi sokuthi uvalelise kulokhu kudla.

10. Imikhiqizo Yobisi

Lokhu futhi kungenye yokudla okuphezulu okufanele kugwenywe isifo samathambo ngoba imikhiqizo yobisi inamaprotheni angabhebhethekisa ubuhlungu be-arthritis [22] . Ama-proteinin casein ne-whey, atholakala kwimikhiqizo yobisi angadala izimpawu zesifo samathambo.

Gwema ubisi, ushizi, ibhotela neminye imikhiqizo yobisi bese ushintshela ekudleni okususelwe ezitshalweni ezinye izindlela ezingezona zobisi .

11. Ukudla Okuthosiwe Nokucutshungulwa

Lezi akuzona izindaba ezinhle njengoba ukudla okuthosiwe kungaholela ekuvukeleni okungapheli futhi kubhebhethekise izimpawu zesifo samathambo. Lokhu kudala ukukhiqizwa kobuthi obaziwa ngokuthi yi-Advanced Glycation End Products (AGES) obangela ukuvuvukala [2. 3] .

Gwema noma ulinganisele ukusetshenziswa kwakho kwe- ukudla okuthosiwe nokwenziwe njengezinyama ezithosiwe nokulungiswa kokudla okubandayo.

12. Usawoti Nezilondolozi

Usawoti omningi ngesinye sezizathu ezinkulu zokuvuvukala. Ukusetshenziswa njalo kokudla okuqukethe amazinga aphezulu e-sodium (ukudla okuningi kuzoba nokudla okuqukethe usawoti omningi nezinye izinto zokuvikela ukukhuthaza izimpilo ezinde zeshalofu) kuholela ekuvukeni kwamalunga [24] .

Faka usawoti omncane ekudleni kwakho kanti ngenkathi uthenga imikhiqizo yokudla, funda ilebula ukuhlola izithako.

13. Inyama ebomvu

Inyama yenkomo, inyama yemvu, inyama yengulube, inyama yembuzi, inyama yenkonyana, njll., Konke kuyinyama ebomvu evame ukusetshenziswa, okumele igwenywe ngabantu abanezinhlobo zamathambo [25] . Ngoba inyama ebomvu inama-omega-6 fatty acids amaningi, okungewona amafutha anempilo, okuthi lapho eqongelelwa emzimbeni kukhuphule amazinga e-cholesterol namaseli amafutha, kubangele ukuvuvukala kwamalunga kuqhubeke kubantu abane-arthritis [26] .

Ucwaningo belubike ukuthi abantu abeqa inyama ebomvu ekudleni kwabo babike ukuthi izimpawu zabo sezithuthukile [27] .

14. Utshwala

Utshwala bungenye yezinto ezihamba phambili ohlwini lokudla okufanele ukuvika i-arthritis. Noma yiluphi uhlobo lotshwala luvuvukala kakhulu emvelweni futhi ludle ngisho nobuncane obuningi kungadala ukuvuvukala kwamalunga futhi kwenze izimpawu zesimo zibe zimbi kakhulu [28] .

15. Amafutha Ommbila

Izitsha eziningi ziphekwa kusetshenziswa uwoyela wommbila, emakhaya nasezitolo zokudlela, ezinye zazo inyama ethosiwe, ama-veg patties, njll. Amafutha ommbila ayaziwa ukwenza ukuthungwa kwesitsha kulungiswa kangcono kakhulu. Kodwa-ke, uwoyela wommbila ucebile kuma-omega-6 fatty acids, angenampilo kakhulu emzimbeni womuntu, ngokungafani ne-omega-3 fatty acids elungele isifo samathambo [29] . Lawa mafutha acid angadala nokuvuvukala okuzungeze amalunga ukudala i-arthritis.

Faka okunye esikhundleni sokudla okuqukethe i-omega-6 fatty acids ngezindlela ezilwa nokuvuvukala ze-omega-3 ezifana namafutha omnqumo, amantongomane njll.

Ezinye izinhlobo zokudla okufanele zigwenywe ngumuntu onesifo samathambo zimi kanje [30] :

• Isitshalo seqanda (brinjal)
• Ukudla okunothe nge-Gluten okufana nesinkwa, i-chapati, amabhisikidi, njll.
• Utamatisi
• I-Shellfish efana ne-lobster, imfanzi, i-oyster njll.
• Ikhofi

Encwadini Yokugcina…

Iqiniso ukuthi umuntu ophethwe yisifo samathambo kumele akhethe ukudla kwakhe ngokucophelela. Akukho kudla okukhethekile kwesifo samathambo, noma kunjalo, kufaka phakathi ukudla okulwa nokuvuvukala ekudleni kwakho nokunciphisa ukudla okungadala izinhlungu ezihlangene kuyisixazululo esihle kunazo zonke.

Indlela engcono yokulwa nesifo samathambo nokugcina ukuvuvukala kungukudla okulinganiselayo okunothile ngama-antioxidants, uvithamini E kanye ne-omega-3 fatty acids.

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