Zvokudya zvekudya uye Zvokudya zvekudzivisa
Kudzora kutuka kunokosha kana iwe une arthritis kana chimwe chirwere chinoputira. Kune nzira dzakawanda dzekudzivirira kuputika . Kusanganiswa kwezvirwere zvinopesana nekuputira uye mararamiro emararamiro angave akadikanwa. Semuenzaniso, kusanganiswa kwemishonga uye kudya kunogona kunge kwakanyanyisa kupfuura kune imwe chete.
Kutevera chirwere chinopesana-kupisa chinowedzera kuzivikanwa.
Chaizvoizvo, chirwere chinopesana nekuputira chinotarisa pane zvekudya kuitira kuti usapinda kukura kwekuzvimba uye zvokudya zvinosanganisira mukudya kwako kunoderedza kupisa. Izwi rokuti "kudya" rinowanzoita kuti iwe ufunge nezvemazuva mashoma ekurasikirwa kwekudya, asi ichocho hachisi chinangwa chekurwisa-kupisa. Paunenge uchingorasikirwa nechimwe chiyero kunze kwekudya utano, chinangwa chekudya chinopisa-kupisa ndiko kuderedza kupisa.
Nhema dzeAn anti-Inflammatory Diet
Mumwe anotsigira kudya kunopesana nokuputika ndiBarry Sears, munyori we "The Zone Diet" uye mapeji ekutsvakurudza. Mamwe maitiro eyi nzira yekudya ndeyekudya kweMediterranean uye yakasarudzwa naAndrew Weil. Izvi zvikafukidzira zvinomiririra michero nemiriwo yakazara mune antioxidants uye phytochemicals. Vanotsvaka huri nani hwe omega-3 fatty acids (yakasarudzwa) uye omega-6 fatty acids (inoderedzwa). Zvokudya zvinopesana nokuvhiringidza zvinogonawo kusimbisa zvizere zvakakwana uye kubvisa zvokudya zvakagadziriswa, muchikamu kusvika kunyange kunze kweshuga yeropa uye insulin mhinduro.
Arthritis Foundation inoti hakuna kudya kwakakwana kune mumwe munhu ane rheumatoid arthritis anofanira kutevera, asi zvinyorwa zvekudya kweMediterranean-style zvinoratidzira kudya izvo zvinogona kubatsira kudzivirira kuputika.
Pane kushayikwa kwekutsvakurudza kwepamusoro kune kuti zvirwere izvi zvinopesana nekuputika zvinoderedza kupisa.
Zvakawanda zvekutsvakurudza zvakaitwa pamunhu mumwe nomumwe wezvokudya panzvimbo yekudzidzira zvese uye izvo zvinobatana neboka rinodzora rine boka rekuedza. Mashoko akanaka ndeokuti zvikamu zvakawanda zvekudya izvi zvinowirirana nehutano hwekudya sezvakataurwa mu 2015-2020 Dietary Guidelines yeAmerica kubva kuHofisi yeDaase Prevention uye Health Promotion.
Anti-Inflammatory Foods Kudya
Heino zvimwe zvakasiyana-siyana zvezvokudya pazvokudya zvinopesana nokuputika.
- Zvibereko-zvitsva kana mazaya (mafura matatu kusvika mana mana pazuva): Raspberries, blueberries, strawberries, peaches, nectarines, marangari, mazambiringa, mazambiringa, mazambiringa matsvuku, plums, maramba, macheri, cherries, maapuro, uye mapear isarudzo dzakanaka dzezvibereko nekuti ari antioxidant-rich foods uye yakakwirira mu anthocyanidins .
- Miti-yakasvibira kana yakabikwa (mana kusvika ku5 servings pazuva): Mirima yakaoma mashizha, broccoli, kabichi, maBrussels anomera, bok choy, cauliflower, karoti, beet, eiii, peas, squashi, uye mbiriso yakasvibirira ndeimwe yezvisarudzo zviri nani zve miriwo. Beta-carotene-rich foods zvinosarudzo zvakanakisisa zvakare, zvinosanganisira sweet potato, karoti, kare, butternut squash, vhuni yemvura, bungu, masardard, cantaloupe, tsvuku tsvuku tsvuku, uye apricot, uye sipinashi. Zvokudya zvakapfuma mu beta-cryptoxanthin zvinofanira kusanganiswa, zvakadai sechando chechando, mapassimoni, mapaaya, tangerine, tsvuku tsvuku, uye zviyo.
- Nyeredzi uye gorosi (rimwe chete kusvika kune maviri servings pazuva): Zvisarudzo zvakanaka zvinosanganisira Anasazi, adzuki, madhi, chickpeas, mazai machena, uye lentils.
- Pasita (maviri kusvika kune matatu servings pavhiki): Pasika, Organic pasta, rice tsvina, gorosi rose uye buckwheat noodles zvakanaka.
- Zvose uye zvinokanganisa mbeu (zvitatu kusvika ku5 zvinoshandiswa pazuva): Muori weRussia, basmati rice, rizi dzomusango, buckwheat, bhari, kugadzira, quinoa, uye oats-cut oats zvinoratidzwa.
- Mafuta anopa utano (zvishanu kusvika kune zvinomwe zvinoshandiswa pazuva): Nuts (kunyanya walnuts), avocados, mbeu, omega-3 mafuta muhove yemvura inotonhorera, uye kudya kweyese yakasarudzwa zvakanaka. Shandisa imwe mhandara yemafuta mafuta kubika.
- Hove uye hove (marita maviri kusvika matanhatu pavhiki): Salmon, herring, sardines, uye cod cusiya zvinoratidzwa.
- Zvokudya zvose zve soya (rimwe kusvika kune maviri servings pazuva): Tofu, tempeh, soymilk, edamame (masheya asina kufanira mumapodhi), uye makungu e soy akasarudzwa zvakanaka.
- Zvokubika Asia mushroom: Zviyero zvisingagumi zvinobvumirwa.
- Zvinonhuwira: Shandisa turmeric , curry powder, ginger, garlic, chizipe pepper, basil, sinamoni, rosemary, uye thyme.
- Selenium-rich foods - Brazil nuts, tuna, crab, oysters, tilapia, cod, shrimp, nyama inonamatira, turkey, gorosi germ, zviyo zvose .
- Tea (maviri kusvika kune ina makapu pazuva): Muchena, ruvara, uye oolong zviri nani. Uyewo, inwa mvura yakawanda zuva rese.
- Mhando yepamusoro-zhinji multivitamin uye zvinowedzera: A multivitamin, vitamini D , uye mafuta ehove, inogona kushandiswa.
- Waini tsvuku: Imwai girasi rimwe chete pazuva. Kurukurai izvi nechiremba wenyu.
- Sweets kashoma: Zvimwe zvakasarudzwa zvinosanganisira michero yakaoma (unsweetened), chocolate yakasvibirira , kana michero yemichero.
Zvokudya Zvokudzivisa
Durai pazvokudya zvakagadzirwa uye kudya kwakatsanya. Dzivisa kudya kwemafuta akawanda ( mafuta anotengesa, mafuta akazara ). Dzivisa mapeji ehydrojheni akachena. Omega-3 fatty acids, sezvakataurwa, mafuta ane utano. Omega-6 fatty acids inofanira kuderedzwa mukudya kwako.
Sources:
> Arthritis Diet. Arthritis Foundation. https://www.arthritis.org/living-with-arthritis/arthritis-diet/.
> Graham S. Anti-Inflammatory Eating Plan (AIEP) . Chesapeake, VA: JIREH Marketing; 2012.
> Minihane AM, Vinoy S, Russell WR, et al. Kudzikira-gorosi kuvhiringidza, kurongeka kwezvokudya uye utano: ikozvino kutsvakurudza uchapupu uye kushandurwa kwayo. British Journal of Nutrition . 2015; 114 (07): 999-1012. doi: 10.1017 / s0007114515002093.
> Patterson E, Wall R, Fitzgerald GF, Ross RP, Stanton C. Utano Hwehutano hweHurumende Dzepamusoro Omega-6 Polyunsaturated Fatty Acids. Nyaya Yezvokudya uye Metabolism . 2012; 2012: 1-16. doi: 10.1155 / 2012/539426.
> Sears B. Anti-inflammatory Diets. Zvinyorwa zveAmerican College of Nutrition . 2015; 34 (sup1): 14-21. doi: 10.1080 / 07315724.2015.1080105.