Kudya kweChiratidzo Chekuita
Kudya kwakanaka kunogona kuva chikamu chinokosha chekutarisira chirwere chisingaperi chine fatigue syndrome (CFS kana ME / CFS ). Kunyange zvazvo isiri "mushonga," uye hapana magetsi ekushandira anoshanda kune munhu wose, kudya zvakanaka kunogona kukubatsira kunzwa uchinaka uye kuva nesimba rakawanda.
Sezvo zvakakosha sekudya zvakanaka hakusi kudya zvisakarurama -kuziva zvokudya uye zvinwiwa zvinogona kuva kuwedzera zviratidzo zvako. Zvinotora kuedza nekukanganisa kuwana izvo zvinokubatsira iwe, uye izvo zvinotanga nekudzidza zvaunokwanisa pamusoro pekuti kudya kungave kukukanganisa sei.
ME / CFS & Diet: Ongororo
Hatina tsvakurudzo yakawanda pamusoro pekudya uye kudya kunovaka muviri kwechirwere ichi, uye hapana chimwe chazvo chinogumira. Kusvikira taziva zvakawanda, iwe unofanira kuedza ruzivo rwako pachako uye ona izvo zvinobatsira.
Kuongororwa kwezvidzidzo pamusoro pezvokudya uye kuwedzerwa kwezvokudya zvinobudiswa muna 2017 kunosimbisa zvimwe zvinetso nekutsvakurudza kwakaitwa. Vanyori vakati:
- kuwanda kwezviongorori hazvina kukwana
- havana kuisa vanhu vakakwana
- yakanga isina nguva yakakwana
- haana kushandisa zviyero zvakakwana kuti aongorore kuchinja
Zvisinei, vakawana humwe humwe uchapupu hwokuti zvimwe zvokudya / mishonga yakagadzikana kuneta. Vaisanganisira:
- NADH (nicotinamide adenine dinucleotide hydride)
- probiotics
- CoQ10
- polyphenols kubva kune chokoleti nepamusoro pekocoa
Chidzidzo che chocolate yakabudiswa muThe Nutrition Journal . Icho chaisanganisira nyaya gumi chete uye yakapedza vhiki masere. Zvigumisiro zvinoratidza kuvandudza mukuora mwoyo, kuzvidya mwoyo , uye basa rinowedzera mukuwedzera kuneta.
Iyo polyphenols mukotiroti inorudzi rwe antioxidant, iyo inogona kunyanya kukosha mu ME / CFS. Antioxidants inotendwa kuti inodzokora kukanganisa kwemakemikari inogona kukonzera chirwere. Imwe nyanzvi pamusoro penzira dzinotangira chirwere ichi inosanganisira kuora mwoyo kwehutano, iyo inorapwa ne antioxidants.
Chidzidzo chakabudiswa mu Journal of Human Nutrition uye Dietetics chakatarisa shuga yakaderera, pasi yevirusi yekudya mavesi healthy health. Vatsvakurudzi vakawana kusawirirana kukuru pakati pavo uye vakapedzisa kuti kutungamirira vanhu kuti vadye hutano kwakanyanya kunonyanya kudarika zvinodhaka zvekudya.
Chidzidzo che2012 pamusoro pemitambo yezvokudya chakagumisa kuti kuchinja kwekudya kunofanirwa kuve kune hutano hwakaratidza kana kusagadzikana panzvimbo pokuratidza kudya kumwe chete kune vose.
Kuti uone kana iwe une zvokudya zvekudya kana kusagadzikana izvo zvingave zvichibatsira zviratidzo zvako, taura nachiremba wako nezvekuedza. Unogonawo kuedza kuedza kudya kwekudya .
A "Kuenzanisa Zvokudya"
Zvine mhinduro shomanana dzinouya kubva pakutsvakurudza, mazano akanakisisa angave ari kungodya kudya kwakanaka, kwakaringana. Chii, chaizvoizvo, izvi zvinorevei, zvakadaro? Pane zvakawanda zvekupesana kwemashoko kunze uko.
Maererano nevanogadzirira kudya, kudya kwakanyanyisa kunonyanya kunosanganisira zvokudya zvakasiyana siyana uye zvinwiwa kubva kumapoka ose ezvokudya, pavanenge vachiedza kuenzanisa kana zvasvika pakuzadza kana kutengesa mafuta , cholesterol, shuga yakanatswa, munyu, uye doro.
Mazana mapoka ezvokudya ndeaya:
- zviyo
- michero
- miriwo
- mapuroteni (huku, hove, nyama dzine maonda kana mahesheni akaomeswa)
- dairy (mukoro wakakora-mafuta, cheese kana yogurt)
Vamwe ME / CFS vanachiremba vanokurudzira pamusoro pekushaya caffeine nezvimwe zvinokurudzira, vachifunga kuti simba ravanopa rinopa zvinoda zvakawanda pane yako uye zvinokusiya wakaneta uye kurwara munguva refu. Ichi chikonzero, zvisinei, hachina kuonekwa.
Kana uri nechinetso kuita shanduko yakanaka kune kudya kwako, iwe unogona kubatsirwa nokuona munhu ane chikafu.
Kurera Serotonin Inowanikwa
Serotonin inonzi neurotransmitter iyo inobatanidzwa mune zvakasiyana-siyana muhutano hwako, kusanganisira marwadzo ekuona, kurongedza kurara uye manzwiro ekugara zvakanaka. Nhengo dzisina kunaka dze serotonin dzakasanganiswa naM ME / CFS, sezvinongoita mitemo yakawanda inobatanidza, kusanganisira kuora mwoyo chirwere chemuviri, zvimwe zvinetso zvekurara, uye kuora mwoyo.
Sayenzi yezvechiremba haisati yanyatsoziva kana tingaita kuti sarotonin iwedzere muuropi kuburikidza nekudya. Kuti uwane mamwe mashoko pamusoro pekushaya simba kwe serotonin, pamwe nezvikafu uye zvinowedzera zvinogona kuwedzera, ona:
Kuvhiringidza
ME / CFS inotendwa inosanganisira kusagadzikana kusingaperi . Zvakawanda zvinokonzera kukanganisa zvinokonzera kupisa.
Kusvika ikozvino, chirwere chinopesana nokuputika hachina kudzidza nezvechirwere ichi. Zvisinei, vanachiremba vanokurudzira vanhu vakawanda vane mamiriro ekuvhiringidza.
Iwe unogona kudzidza zvakawanda pano:
Mamwe mapango
Heano zvimwe zvinhu zvekuchengetedza mupfungwa apo uchiedza kudya kwako kuti uone kana kuchivandudza hutano hwako.
Paunenge uchivandudza mararamiro ako angakubatsira kuti uremerwe uremu, rangarira mupfungwa dzako kuti chinangwa chako chokutanga chinofanira kunzwa chiri nani. Kana uchinzwa zviri nani, iwe uchakwanisa kutarisana nematambudziko akakuita kuti urege kubvisa mapaundi akawedzerwa.
Usaedza KUTAURA KUNA KUTI "FAD" IYE YAKADZA. Ita shanduko yezvokudya imwechete panguva imwechete kuitira kuti iwe uone maitiro ayo pane utano hwako. Kamwe kamwe-kamwe kana kuchinja kwakakomba-kunyange kunyange kunobatsira-kunogona kuita kuti zvirwere zvako zviwedzere kudarika kwenguva pfupi.
Mawebsite akawanda anotengesera "kurapwa" kana kurapwa nenzira yezvokudya uye kuwedzera. Mimwe yadzo inorumbidzwa, asi dzimwe dzisiri, saka zvakakosha kutsvakurudza zvirevo zvavanoita. Zvimwe zvikafu zvingave zvisina kupa chikafu chakakodzera, chinogona kukuvadza utano hwako. Vamwe vangaita kuti iwe upedze mari yakawanda pane zvigadzirwa zvemunhu zvisingagone kushanda uye zvinogona kuva zvinokuvadza.
Kutanga Nekudya Zvakanaka
Kana uri kunzwa uchinetseka uye usingazivi kuti unotanga sei, hezvino zvimwe zviwanikwa zvinogona kukubatsira:
- Dzidza zvakawanda pamusoro pezvokudya zvinovaka muviri kubva kune 's Nutrition page.
- Wana ruzivo rwezvokudya zvezvikamu zvakasiyana zvezvokudya uye zvekudya zvekudya paCalorieKing.com.
Usakanganwa kuti chiremba wako chinhu chinokosha pakunakira kudya. Taura naye pamusoro pekuchinja kupi zvako kwaunoita uye zvinoguma zvavazvo. Iwe unogonawo kuda kuona munhu ane chikafu unogona kukubatsira kuronga kudya nekushandura tsika yako yekudya kuti ive nani.
> Sources:
> Campagnolo N, Johnston S, Collatz A, Staines D, Marshall-Gradisnik S. Zvokudya uye kudya kunovaka muviri kwekurapwa kwechirwere chisingaperi chine fatigue syndrome / myalgic encephalomyelitis: kugadzirisa kuongorora. Nyaya yezvokudya zvevanhu uye dietetics. 2017 Jan 22. chii: 10.1111 / jhn.12435.
> Hobday RA, Thomas S, O'Donovan A, Murphy M, Pinching AJ. Dhipindiro inopindira muhutano husingaperi. Nyaya yezvokudya zvevanhu uye dietetics. 2008 Apr; 21 (2): 141-9. doi: 10.1111 / j.1365-277X.2008.00857.x.
> Sathyapalan T, Beckett S, Rigby AS, Mellor DD, Atkin SL. High cocoa polyphenol chokoti yakawanda inogona kuderedza mutoro wezviratidzo zvisingagumi kuneta. Nutrition manheru. 2010 Nov 22; 9: 55. doi: 10.1186 / 1475-2891-9-55.
> Trabal J, Leyes P, Fernandez-Sola J, Forga M, Fernandez-Huerta J. Maitiro ekudzivirirwa kwezvokudya muhutano hwekusagadzikana chirwere: pane imwe nyaya yezvokudya zvinorayirwa here? Nutricion hospitalaria. 2012 Mar-Apr; 27 (2): 659-62. doi: 10.1590 / S0212-16112012000200046.