Sarudza hove nemiriwo uye / kana kudzivisa mafuta akazara
Zvokudya inonzi inoziva musoro uye migraine inotanga, asi izvo zvipi zvokudya zvinokonzera kushungurudzika kwomunhu zvinoshamisa uye dzimwe nguva zvakaoma kuzviona.
Dzimwe nguva chingwa chimwe chete chinokonzera musoro wemunhu, sewaini tsvuku kana chokoti. Kune vamwe, ndiyo dutu rakakwana rinogunzva misoro yavo, sekudya kunozadzwa ne "zvakawanda" zvekudya, pamwe chete nehurombo husina kurara.
Zvechokwadi, kana uine imwe kana zvimwe zvinokonzera kudya , kuzvidzivirira ndizvo zvakanakisisa zvekutengesa. Izvo zvataurwa, vamwe vanhu havagoni kugara vachiziva zvinokonzera uye vanosarudza kutora kudya kunongogadzirisa hutano hwavo kana kuti mararamiro emagraine.
Kunyange zvazvo pasina chikafu chepasi rose chinoshanda kune munhu wese, vamwe vanhu vakaona kuti kudya kumwe, kufanana neMediterranean kana kudya kwemafuta, kunoderedza misoro yavo kana migraines-uye nzira ipi iri nani yekudzorera kumwe kutonga kwemamiriro ako pane kukura izvo zvamunodya.
Basics of Mediterranean Diet
Kudya kweMediterranean kune imwe yakaderera panyama yehupenyu uye yakazara muhove dzakawanda, iyo yakakwirira mu omega-3 fatty acids.
Omega-3 uye omega-6 fatty acids inoumba chikamu chikuru chemuviri wezvirwere nemasero. Ichokwadi, inotendwa kuti ndiyo inotsigira makomlekoro inobatanidzwa mukugadzirisa kurwadziwa uye kushungurudzika mupfungwa mumuviri.
Kunyanya zvakanyanya, omega-3 fatty acids, iyo inowanikwa muzvokudya zvakadai sehove dzinodyiwa, maruva, marimu, miriwo, michero, uye zviyo zvakakwana, anotenda kuderedza zvose kuvhiringidzika uye kurwadziwa kunzwisisika.
Kune rumwe rutivi, omega-6 fatty acids, iyo inowanikwa muzvitsvuku zvakatsva nemafuta yemiriwo yakafanana ne linoleic acid (LA), inotendwa inokurudzira kuvhiringidza uye kuwedzerwa maonero ekurwadziwa.
Zvokudya zveMediterranean uye Musoro weHutu
Nyanzvi dzezvemusoro dzinofunga kuti kwete chete kudya kunowanikwa mu omega-3 kunobatsira kudzivirira misoro yepamusoro uye migraines (kusvika ikozvino, zvidzidzo zvezesayenzi zvave zvichipesana), asi kuti kudya kunowedzera mu omega-3 fatty acids uye pasi mu omega-6 mafuta acids aizoita zvinyengeri-chiyero chakakwana, sekutaura.
Chidzidzo chegore ra2015 mu Journal of Pain chakatsvaka kuedza dzidziso iyi. Muchidzidzo chino chevhiki gumi nembiri, vatori vechi makumi mashanu nevashanu vanove nemusoro wezuva nezuva vakagadziriswa ku:
- kudya kunowanikwa muOmega-3 uye pasi muOmega-6 (kufanana neMediterranean)
kana
- kudya kunoderera muOmega-6
Migumisiro yakawana kuti avo vakagoverwa kune omega-3, yakaderera omega-6 yekudya yakanga ine kuderera kukuru muhuwandu hwemusoro pamwedzi. Vaya vatori vechikamu vaivewo nezvikamu zvezasi zveHIT-6 pakuguma kwekudzidza, izvo zvinoreva kuti misoro yavo yakanga isinganyanyi kukoshesa hupenyu hwavo, zvichienzanisa neavo vari pasi pekudya-omega-6.
Muchidzidzo chimwechete, ropa re omega-3 metabolite rakaverengwa pakutanga kwekudzidza, uye pakuguma kwekudzidza. Migumisiro yakawanikwa yakaenzaniswa nehotera ye-omega-6 yakaderera, avo vari pamwe chete omega-3 kudya zvakaderera / pasi-omega-6 kudya kwakange kune mazinga akakwirira eDHA-EA, ayo anozivikanwa kuti ane anti-inflammatory properties.
Uyezve, izvi zvinomuka muDHA-EA inobatanidza nekuderedza kunorwadziwa mumuviri uye kushushikana kwepfungwa kwevatori vechikamu.
Izvi Zvinorevei?
Kunyange zvazvo zvidzidzo zvakawanda uye zvakakura zvichidiwa kuti uongorore basa re omega-3 rekudya rakawanda pamwe chete ne omega-6 kudya kwakashata mumusoro uye kuvhara migraine, kutora kudya kwakadaro kunogona kusarudzwa kune vamwe.
Mashoko akanaka pamusoro pekugamuchira kudya kweMediterranean ndeyekuti ane zvimwe zvehutano zvakabatsiro, sekubatsira kudzivirira chirwere chemwoyo-mari mbiri.
Low Fat Kudya uye Migraines
Imwe nzira inogona kubatsira kune avo vanotsungirira migraines, kana episodic kana isingaperi migraines , ndiyo inodyiwa mafuta.
Mukudzidza muna 2015 mukudya kunovaka muviri, Metabolism & Cardiovascular Diseases , vatori vechikamu 83 vane episodic kana vasingaperi migraine vaisarudzwa kuti vawane zvokudya zvakaderera kana zvemazuva akawanda kwemwedzi mitatu. Zvadaro vatori vechikamu vakayambuka vachienda kune zvimwe zvinodyiwa kune mamwe mwedzi mitatu.
Zvokudya zvakaderera zvakaderedza mafuta kusvika pasi pe20 kubva muzana zvezuva rose zvekudya zvinodyiwa asi kudya kwemafuta kunowanzova nemafuta anokwana 25 kusvika ku30 muzana emagetsi ezuva nezuva.
Zvose mune zvose, kudya kwemafuta kwakaderera kwakawandisa mafuta (zvakadai, mafuta, jisi, mukaka wose, uye nyama tsvuku) nemafuta anonzi monounsaturated (somuenzaniso, mafuta omuorivhi uye mafuta e-canola).
Migumisiro yechirongwa ichi yakawana kuti avo vanowedzera kudya kwemafuta vakanga vasina kuoma zvakanyanya uye vashoma kurwisa migraine kune avo vanowedzera kudya kwemafuta.
Zvakakosha kucherechedza kuti vatori vechikamu avo vakawana kudya kunoshandiswa kushayiwa uremu. Nokudaro kurasikirwa kwemazivo (pasinei nokuti yakaitwa sei) kungave kwakakonzera kune imwe kuderedza muwandu hwemigraines muchidzidzo chino.
Ichokwadi, kutsvakurudza kwagara kuchiwana kuti vanhu vane uremu hune dzimwe nguva uye vanowedzera zvakanyanya migraines kupfuura avo vemazuva ose. Mukuwedzera, uchapupu hunoratidza kuti kuneta kunogona kupindirana kushanduka kubva episodic kusvika kusingaperi migraine.
Shanduro yekusangana pakati pekusuruvara uye migraines inogona kunge yakaoma asi inogona kuyananirana nekuputika, sezvo vanhu vakaderera vane chikwata chepamusoro chekuputira muropa ravo. Izvi zviratidzo zvekuvhiringidza zvakasimudzirwa munguva yekurwiswa kwemigraine.
Izvi Zvinorevei?
Chikafu chemafuta zvakanyanya, kunyanya chinenge chiri pasi mumafuta akazara chingabatsira kune avo mukudzivirira migraines. Zvokudya zvishoma mumafuta akazara zvinoreva kudonha zvakanyanya panyama (somuenzaniso, nzombe, gwayana, nyama yenguruve) nemishonga yemakaka (somuenzaniso, mafuta, jisi, mafuta ose emukaka nemukaka).
Kana ukasarudza kudya kwemafuta mashoma, funga nezvokudya zvako kushandiswa pamichero, miriwo, zviyo zvakakwana, uye hove dzakakodzwa nehove dzakadai salmon inonyanya kuwanda mumafuta anonzi polyunsaturated (marudzi akanaka emafuta). Sarudza mishonga yakakodzwa yemafuta akawandisa pane mafuta ose uye kubvisa mafuta anotengesa kubva kune kudya kwako, ayo ari mafuta anowanikwa muzvokudya zvinonaka uye zvakabikwa.
Mashoko akanaka ndeokuti muna June 2015, United States Chakudya neDrug Administration yakatsanangura kuti mafuta anotengesa haagoni kuonekwa seanochengeteka. Nguva yemakore matatu yekugadziriswa yakagadzirirwa makambani ose ezvokudya kuti abvise mafuta anotengesa kubva kuzvinhu zvakagadzirwa.
Shoko Rinobva
Usati wasarudza kudya chero kupi zvayo kwakagadzirirwa hutano hwako kana kuti migraine utano, iva nechokwadi chekutarisa newachiremba wako.
Kusarudza kudya kwakakodzera kunogona kuva basa rakaoma, sezvo iwe uchida kuve nechokwadi kuti hausi kurega kudya zvinokosha zvinoita kuti muviri wako uwedzere kushungurudzika. Somuenzaniso, kana iwe uchicheka zvakanyanya pamishonga yemisi, unoda kuva nechokwadi chokuti uri kuwana calcium yakakwana mukudya kwako. Chidzidzo chinokurumidza pane zvimwe zvekudya zve calcium (sekare, sipinashi, broccoli, kana zviyo zvakasimbiswa) ndizvo zvaunoda.
Izvo zvinotaurwa, izvi zvikafu, kunyanya mafuta akaderera neMediterranean, zvakaenzana zvakaenzana uye nzira dzakachengeteka dzekudya. Saka zvingave zvakakodzera kuedza.
> Sources:
> Ferrara LA, et al. Kudya-Lipidhi Zvokudya Kunokanganisa Kakawanda uye Kuoma kweAigute Migraine Kurwisa. Nutriti Metab Cardiovasc Dis . 2015 Mbudzi; 25 (4): 370-5.
> Martin VT, Vij B. Zvokudya uye Musoro: Chikamu 2. Musoro . 2016 Oct; 56 (9): 1553-62.
> Ramsden CE et al. Zvokudya-Zvakakonzerwa Kuchinja n-3 uye n-6 Derived Endocannabinoids uye Kuderedza muHemacheache Pain uye Psychological Distress. J Pain . 2015 Aug; 16 (8): 707-16.
> University of Maryland Medical Center. (8/2015). Omega-6 Fatty Acids.