Iwe Unofanirwa Kuvei Kudya ... uye Kudzivisa?
Zvokudya zvinogona kuita basa rinokosha pakuchengeta fibromyalgia yako. Hazvirevi kuti "fibromyalgia kudya" inobatsira munhu wose ane chirwere ichi, asi vanhu vazhinji vakakwanisa kuderedza marwadzo avo nedzimwe zviratidzo nekuwana kuti zvii zvinodyiwa uye hazvivashandi kwavari. Kune vazhinji vedu, zvinotora nguva nekuedza.
Hatina toni yekutsvakurudza pamusoro pe fibromyalgia uye kudya, asi dziva remashoko riri kukura.
Zvatinodzidza kubva kune zvidzidzo zvinogona kukubatsira nekupa nzvimbo yekutanga. Iwe unogona kushandisa kushandisa kudya kwekudya kuti ukupe iwe slate yakachena kuti utange kubva.
Antioxidants
Iwe wakangonzwa wakanzwa zvakawanda nezve "antioxidant superfoods," uye izvi zvinogona kuva imwe nyaya apo pane chimwe chinhu chiri shure kwehupe-kunyanya kana zvasvika kune fibromyalgia.
Antioxidants zvinhu muzvokudya izvo, chaizvoizvo, zvinodzivirira masero ako kubva pamigumisiro yakaipa ye okisijeni. Mamwe antioxidants mavithamini amunonzwa, zvakadai se vitamini C, vitamini E, uye beta-carotene. Vamwe vane mazita mashoma, akadai se polyphenol uye reservatrol.
Imwe nyanzvi ye fibromyalgia inosanganisira kukanganiswa kweiyo oxidative sechinhu chikuru chinokonzera. Kutsvakurudza nezve antioxidant kushandiswa kunovimbiswa, izvo zvinoita kuti tive nechokwadi chechirevo ichi.
Chidzidzo che 2016 chakabudiswa muInternet Journal for Vitamin uye Nutrition Research yakaratidza kuti kushandiswa kwemishonga inokonzera antioxidants, kunyanya polyphenols, kwaibatanidza nehuwandu hwe fibromyalgia hutsva hunoti uye huri nani hwehupenyu.
Zvokudya zvakananga zvakaratidzwa zvaive:
- Coffee
- Pears
- Muchero mutsvuku
- Chocolate tsvuku
Chimwe chidzidzo kubva muna 2016, ichi chakabudiswa muBiological Research for Nursing, chakacherechedza migumisiro yehuwandu-virgin virgin olive (EVOO) pamusoro pekunyanya kunetseka kwefibromyalgia. Vatsvakurudzi vakapedzisa kuti EVOO mune zvekudya zvinogona kubatsira kuderedza kushungurudzika kwehutano, kuvandudza basa, nekuwedzera hutano hwehutano hwakanaka.
Ivo vakati EVOO yakaita zviri nani pane mamwe mafuta eorivhi, zvichida nokuti mhando dzakasiyana dzine antioxidants yakasiyana.
Zvimwe zvinokonzerwa ne-antioxidant-rich inosanganisira:
- Blueberries
- Blackberries
- Cranberries
- Strawberries
- Raspberries
- Apples
- Plums
- Pecans
- Ipiyo mahairi
- Pinto beans
- Waini tsvuku
- Tea
- Russet mbatata
Zvinokonzerwa Nhamo-Zvinokonzera Zvokudya
Zvidzidzo zvinoratidza kuti zvimwe zvokudya zvinogona kukonzera kana kuparadzira kurwadziwa kune vanhu vane fibromyalgia. Vari:
- Monosodium glutamate (MSG)
- Aspartame (NutraSweet)
- Arachidonic acid (omega-6 unsaturated mafuta acid)
- Caffeine
A 2016 kuongorora kwekutsvakurudza mune zvekudya izvi, yakabudiswa muUongorori Ongororo yeNeurotherapeutics inotaura kuti pavanenge vachidya zvinhu izvi zvinosanganiswa nemarwadzo akawanda, kuvadzora kunze kwekudya kwakabatsira vamwe vanhu, asi kwete vose.
Cherechedza kuti zvidzidzo chimwechete zvakataura kuti kofi yakagadzirisa zviratidzo zve fibromyalgia asi iyi inotaura kuti caffeine yakaita zviratidzo zvakanyanya. Uyu muenzaniso wakanaka wekuti hapana chekutsvakurudza uku kunotsanangurwa; isu tichiri kunyanya kutsvaga tsvakurudzo, uye munhu mumwe nomumwe ane chirwere ichi anoda kuedza nekudya zvinogona kuoma zvinotarisa kuti aone chinetso chavangave nacho.
Fibromyalgia & The Low-FODMAP Zvokudya
Chidzidzo chaJune 2017 chakatungamirirwa neApp Marum, MD, chakacherechedza pane zvingave zvakabatsiro zvechinhu chinonzi pasi-FODMAP kudya .
FODMAP inotsanangurwa nemashoko akawanda akaoma-kuzivisa mazwi ayo ose anoreva marudzi ehuga kana shuga alcohol dzakaputsika nemaabhakitiriya mumatumbo ako makuru. (Kune avo vanoda mazwi makuru, "fermentable oligosaccharides, disaccharides, monosaccharides uye polyols.")
FODMAP inowanikwa mune zvimwe zvekudya zvepanyama uye zvinowanzoshandiswa sezvokudya zvinowedzera.
Vatsvakurudzi vaifarira nezvekudya ichi kwe fibromyalgia nokuti zvidzidzo zvinoratidza kuti zvinobudirira zvekushungurudza chirwere chemawere, uye pane kuwirirana kukuru pakati pemamiriro aya. Ichi chidzidzo chakanga chiduku-vatori vatatu chete-asi vachikurudzira. Vatsvakurudzi vakarondedzera zvakakosha kuvandudzwa kwe:
- Pain
- Dzimwe zviratidzo zve fibromyalgia
- Kuvhara zvakakwana
- Weight
- Muviri-mass index
- Waist circumference
Zvinogona kunge zvakaoma kutevera zvokudya zvakaderera-FODMAP kana mune zvimwe zvigadziro zvekudya, sekudya zvakawanda zvinowanzoonekwa sehutano zvakakwirira muFODMAPs.
Zvimwe zvakakwirira zveFODMAP zvinosanganisira:
- Apples
- Peaches
- Bhari
- Gorosi
- Ayizi kirimu
- Margarine
- Misi
- Soy
- High-fructose corn syrup
- Uchi
- Vakanaka vanopedzisira vari -ol
- Celery
- Koliflower
Zvimwe zvepasi zveFODMAP zvinosanganisira:
- Bananas
- Blueberries
- Mazambiringa
- Brown shuga
- Tafura yehuga
- Butter
- Amanda omuamanda
- Broccoli
- Karoti
- Mbatata
- Brown rice
- Oats
- Sunflower mbeu
Kana iwe uchida kuedza kudya kwakaderera-FODMAP , iva nechokwadi chekuita tsvakurudzo yako uye taura nachiremba wako kuti ave nechokwadi chekuti uri kufamba nazvo zvakanaka.
Zviratidzo zveMafungiro & Zvokudya Zvako
Chidzidzo che 2017 chakabudiswa mu Journal of the Academy of Nutrition uye Dietetics chakatevera vakadzi vanosvika mazana mashanu vane fibromyalgia kwemakore anopfuura. Chinangwa chayo chaiva chokuona kuti kudya kwakadini kwaiva nehutano hwepfungwa, kuora mwoyo , uye tariro.
Kuora mwoyo uye zvimwe zvinetso zvepfungwa zvinowanzoonekwa zviratidzo / zviputika nemamiriro e fibromyalgia, apo zvidzidzo zvinoratidza kuti vanhu vanofunga kuti vanokwanisa kukunda chirwere ichi uye vanowana maitiro ekubudirira uye maitiro ekutungamirira.
Zvokudya zvipi zvakasungirirwa kune hutano huri nani hwehutano, maererano nevatsvakurudzi?
- Zvibereko
- Vegetable
- Hove
Zvakakosha kuziva kuti michero nemiriwo zvine antioxidants, uye iyo hove ine omega-3 fatty acids , iyo inonzi inobatsira mu fibromyalgia.
Kunyanya kuora mwoyo uye kutarisira kwakanyanya kwakabatana ne:
- Kupora nyama
- Zvinyoro zvinonaka
Hatingagoni kutaura chokwadi, zvisinei, kana kudya michero yakawanda, miriwo, uye hove zvakaita kuti utano huve huri nani, kana kana husisina kuora mwoyo, vanhu vane tariro yakawanda ndivo vangangosarudza izvo zvokudya. Zvinogona kunge kuora mwoyo kunokonzera vanhu kuvimba zvakanyanya pamusoro pezvokudya zvakaiswa mukati. Zvinotora tsvakurudzo dzakawanda kuti utaure kuti ukama chaihwo chii.
Gluten & Fibromyalgia
Kwemakore anoverengeka apfuura, gluten yakanyatsoteerera. Yakava imwe yenzvimbo dziri nani dzakatsvakurudzwa dzekudya uye kudya kunovaka muviri kwe fibromyalgia.
Kusvika ikozvino, hatigoni kutaura zvakasimba kana kunge gluten-isina kusimbisa fibromyalgia. Zvimwe zvinokonzera tsvakurudzo zvakaitwa, zvakadaro. Iva nehanya zvakadzama kusagadzikana kwe gluten mu fibromyalgia kuti ikubatsire kuita chisarudzo chakanaka.
Shoko Rinobva
Kudya kwezvokudya kunokonzera kushandiswa kunoshamisa mune vamwe vanhu vane fibromyalgia uye hapana kuchinja kunooneka kune vamwe. Iva nechokwadi chokuti chero kuchinja kupi zvako kwaunoita kunotarisa kudya kwakanaka, uye ugare kure nezvokudya zvakawandisa kana fads.
Ita chiremba wako pane zvaunosarudza uye, kana uri kunzwa uchinetseka kana uchinetseka, ungada kuwona munhu ane chikafu, pamwe chete. Zvinogona kutora nguva nemoyo murefu kuti uwane kudya kwakakodzera kwauri, asi kana zvinoreva kunzwa zviri nani, zvakakodzera kukosha.
> Sources:
> Cairns BE. Kushandiswa kwepro-algesic foods pane zvirwere zvisingaperi. Ongororo yekuongorora kweyeurotherapeutics. 2016; 16 (4): 415-23. doi: 10.1586 / 14737175.2016.1157471.
> Costa de Miranda R, et al. Polyphenol-rich foods inoderedza marwadzo uye inovandudza hupenyu hwevakadzikadzi ve fibromyalgic. Nyaya yepasi rose nokuda kwekutsvakurudza kwevhitamini uye kudya kunovaka muviri. 2016 Nov 21: 1-10.
> Marum AP, et al. A low fermentable oligo-di-mono-saccarides uye polyols (FODMAP) kudya kunogadzirisa utachiona hwe fibromyalgia ine zvibereko zvekudya uye zviratidzo. Nutricion hospitalaria. 2017 Jun 5; 34 (3): 667-674. doi: 10.20960 / nh.703.
> Ruiz-Cabello P, et al. Sangano rekudya maitiro nemigumisiro yepfungwa mupfungwa mune vakadzi vane fibromyalgia: Project yeAl-Andalus. Zvinyorwa zveChikoro Chekudya Zvakakwana uye Dietetics. 2017 Mar; 117 (3): 422-432.e1. doi: 10.1016 / j.jand.2016.09.023.
> Rus A, et al. Mamwe maorivhi omuorivhi anowedzera anowedzera hupombwe, kushanda nesimba, uye hutano hwehutano hwehutano kune varwere vane fibromyalgia: kutanga kwekudzidza. Zvidzidzo zvehupenyu zvekuyamwisa. 2016 Jul 21. pii: 1099800416659370.