Kurasikirwa kwehupfumi kunokosha kune vanhu vane Arthritis
Zvisungo Zvokuremerwa Zvinorema Kutakura Mutoro
Kunyanya kuwandisa, kunyange kutengesa, kunokonzera masangano ekuremera uye kunogona kuwedzera marwadzo anokonzerwa neArthritis. Kutsvakurudza kwakaratidza kuti, panguva yekufamba, mahudyu, mabvi, uye maziso emakumbo zvinotakura katatu kusvika kashanu pane muviri wehuwandu hwehutatu hwomunhu. Pamapirundi ose munhu ane uwandu hwakanyanya, 3 kusvika ku5 mapaundi ehumwe huwandu huwedzerwa pamabvi ose panguva yekufamba.
Kusiyana neizvi, 10 pound weight loss inowanzosunungura 30 kusvika ku50 mapaundi emamwe mapeji ekuwedzera.
Kune vanhu vane arthritis, mamwe mapaundi anotakura majoini uye anokonzera kuwedzera kuvhiringidza uye kurwadziwa. Osteoarthritis, iyo inopfeka-uye-inosveta arthritis, inowanzozivikanwa pakati pevanhu vanodarika simba. Zviongorori zvakaratidza kuti kurasikirwa nekurema kwakaderera kunowedzera njodzi yekuvandudza osteoarthritis yemabvi. Kurasikirwa uremu kunogona kubatsira kuderedza kufambira mberi kweArthritis, zvakare.
Weight Loss Guidelines
Nzvimbo yepamusoro yepamusoro uye mashizha haasisiri kushandiswa pamitemo yeNational Institutes of Health (NIH) yekutarisa uye kurapa kwehuwandu hwehuwandu nekuwedzerwa. Kuongororwa kwehuwandu hwepamusoro kunofunga:
- body mass index (BMI)
- waist circumference
- njodzi zvikonzero zvezvirwere
- mamiriro ezvinhu ane chokuita nokuneta
Iyo BMI yakaenzana nekurema kwevanhu mumapirundi akaparadzaniswa nehupamhi hwemasendimita akaenzana, akawedzerwa ne704.5.
Kuwandisa kwepamusoro kunotsanangurwa seBMI ye 27.3 muzana kana kupfuura kune vakadzi uye 27.8 kana kupfuura kune varume. Kurema kunotsanangurwa seBMI ye30 kana kupfuura. BMI ye30 inenge yakaenzana nemapirogiramu makumi matatu.
- Nzira yekuenzanisa nayo muviri wako Mass Index (BMI) uye Waist Circumference
Mazano Okubudirira Kurasikirwa Kwehuremu
Paunofunga kushaya kurasikirwa kwesarudzo uye kudya kune imwe inofanira kuva yakananga uye yakakosha.
Fad kudya uye kukurumidza kurasikirwa zvirongwa hazvirevi zvisinganzwisisiki asi zvinogona kunge zvisina kunaka, zvisina kukodzera, uye zvinoderedza muviri wezvinhu zvinokosha zvinovaka muviri. Inofungidzirwa kuti 95% ye dieters inoderedza ure pane kukurumidza kuora muviri kurasikirwa kudya kunowana kudzoka mukati megore. Nzira yacho iri nyore. Kuti uremerwe uremu, iwe unofanira kupisa makoriro kubva:
- kuderedza kudya kunodya
- kuwedzerwa simba rinobudiswa kuburikidza nekuita muviri nguva dzose
Basa rakanaka rekuita mumazuva akawanda kana mazuva ese evhiki rinokurudzirwa. Kunze kwekubatsira kwahwo pakurasikirwa nekurema, ikozvinoitwa:
- kusimbisa masangano nemapfupa
- inoderedza ropa
- inovandudza mhepo yemwoyo
Kufamba makiromita kunopisa anenge makori zana. Kushandura kwemaminitsi makumi matatu kusvika makumi matatu nemashanu, raking mashizha kwemaminitsi makumi matatu uye zvimwe zvimwe zvinhu zvinowanzopisa zvinenge mazana mashanu emakori.
- Chii Chinokonzera Vanhu NeArthritis Kuwandisa Kwakawanda?
Idya Zvokudya Zvakanaka Nguva Dzose
Zvinokurudzirwa kuti vanhu vadye zvokudya zvitatu zvine utano, zvakaringana uye kudzivisa zvisina kunaka pakati pezvokudya zvekudya. Inokurudzirwawo kuti iwe kuderedze mafuta ekudya uye funga nezvezvinodiwa zvekudya, zvakadai se:
- calcium
- zinc
- potassium
- fiber
- vitamini D, B12, uye E
Kucheka caloric kudya nema 500 makoriori pazuva zuva rimwe nerimwe kuchaita kuti kurasikirwa kwepaundi pavhiki. Nguva inonzwisisika yekuderedzwa kwe10% muhutano hwehuviri mwedzi mitanhatu yekurapa, nekurasika kwe1 kusvika pa2 pounds pavhiki.
- 15 Nhema Dzinowanzonzi Nezvekurema Kwemafuro, Kudya Uye Kudya
Mazano Okudya Zvakanaka
Zano rekudya zvine utano:
- Idya zvigunwe zvakakosha zvenyama yakatsvuka zvishoma, kana kuti nyama isina tsvuku nehove uye hove seimwe nzira.
- Bvisa mafuta uye ganda.
- Pheka nekunyorova, kubika, kubika, kana microwaving; kudzivisa kufara.
- Idya zvisati zviri mafuta mafuta uye yogurt; ganda yogurt pane ice cream; kunwa kunyorera kana 1% mukaka.
- Zvokudya zvepasita zvine utano uye zvinogutsa sechingwa, mupunga, mbatata, uye pasta; usawedzera mafuta ane mafuta kana mafuta.
- Chips, cookies, keke, pies inofanira kuchinjwa nemichero, miriwo, uye lowfat zviri nyore kudya.
- Shandisa zvinonhuwira / herbs kuti zvive zvokudya zvinonaka panzvimbo yekutema uye kupfeka kwakakura.
- Enda chiedza chekudya sechinhu chekudya chengirozi, gelatin, kana muchero wehudhi.
- Kunwa mvura imwe inobatsira kune avo vanoedza kuderedza uremu. Kunwa 6 kusvika ku8 masere magirazi emvura pazuva kwekuwedzera kune zvimwe zvinwiwa zvinokurudzirwa. Kunwa mvura yose inofadza uye inobatsira kuderedza chishuvo.
- 12 Mazano Okutanga Kudya Wakaporesa
Kuenzanisa Kunokosha Kubudirira Kurasikirwa Kweutema
Chinokosha chekubudirira kushaikwa kwekurema ndekuwana kuenzanisa pakati pekuita muviri uye kudya kunovaka muviri kunogona kuita kuti kuve nekodori kuderedzwa - asi nenzira inonzwisisika, isingashamisi kuitira kuti kurasikirwa kwako kuve kwakachengetedzwa kuburikidza nehupenyu hutsva, hupenyu hwakanaka.
- Mazano Kune Vanhu vane Arthritis Nezvekurema Kwemafuro
Sources:
Kuwandisa kwepamusoro uye kuwedzera kwehuwandu Nhungamiro yekuvandudza, MedicineNet.com
Utano Huri nani Hwakangoita Makirogiramu gumi Kure, Reader's Digest, October 1997.