fibromyalgid abinci2 700px

Fibromyalgia: Menene Abincin Daidai da Abincin Abinci Ga Wadanda ke da Fibromyalgia?

4.9 / 5 (84)

Fibromyalgia: Menene Abincin da ya dace? | Shaidar tushen abincin da aka ba da tabbaci da abinci don waɗanda ke da fibromyalgia

Shin kuna fama da fibromyalgia kuma kuna mamakin menene abincin da ya dace muku? Nazarin bincike ya nuna cewa mutane da yawa tare da fibromyalgia na iya samun sakamako mai kyau na cin abincin da ya dace da bin waɗannan shawarwarin abincin da muke gabatarwa anan - don haka muna fatan ku ma ku sami sakamako mai kyau daga "abincin fibromyalgia" da muka rubuta game da shi a cikin wannan labarin. bisa babban binciken nazari. Labarin zai kunshi abinci mai gina jiki da abinci dangane da irin abincin da yakamata ku ci da kuma irin abincin da yakamata ku guji-galibi dangane da cutar kumburi da kumburin kumburi.

[tura h = »30 ″]

Rahoton Bincike: Mafi kyawun Abincin Fibromyalgia

Kamar yadda aka sani fibromyalgia wani ciwo mai ciwo wanda ke haifar da ciwo mai tsoka a cikin tsokoki da kwarangwal - kazalika da rashin ƙarancin bacci kuma sau da yawa yana aiki da fahimi (misali, ƙwaƙwalwa da fibrous hazo). Abin takaici, babu magani, amma ta amfani da bincike, mutum na iya zama mai hikima game da abin da zai sauƙaƙe cutar da alamun ta. Abinci yana taka muhimmiyar rawa wajen hana halayen mai kumburi a cikin jiki da kuma rage saurin jin zafi a cikin ƙwayoyin tsoka mai raɗaɗi. Wannan labarin ya dogara ne akan babban binciken nazari na Holton et al wanda ya kunshi binciken bincike na 29.



[tura h = »30 ″]

Mutane da yawa waɗanda ke da fibromyalgia sun san yadda yake da mahimmanci a saurari jiki don guje wa kololuwar zafi da “walƙiya” (aukuwa tare da ƙarin alamun cutar). Sabili da haka, mutane da yawa suna da matukar damuwa game da abincin su, saboda gaskiyar cewa sun san cewa abincin da ya dace zai iya rage ciwo a cikin fibromyalgia - amma kuma sun san cewa nau'in abinci mara kyau na iya haifar da mummunan ciwo da alamun fibromyalgia. A takaice, ana so a guji abinci mai saurin kumburi (anti-inflammatory) kuma a maimakon haka kokarin kokarin cin abinci mai karin kumburi (anti-inflammatory). Binciken bayyani (meta-bincike) wanda aka buga a cikin mashahurin mujallar bincike Pain Management ƙarasa da cewa rashin ƙarfi a cikin yawancin abubuwan gina jiki na iya haifar da hauhawar bayyanar cututtuka da kuma ingantaccen abinci na iya taimakawa rage ciwo da alamomin duka. Dubi hanyar haɗi zuwa binciken a kasan labarin. (1)

[tura h = »30 ″]

Yawancin mutane suna fama da ciwo na kullum wanda ke lalata rayuwar yau da kullun - shi yasa muke karfafa ka Raba wannan labarin a cikin kafofin watsa labarunJin kyauta don son shafin mu na Facebook kuma ka ce: "Ee don ƙarin bincike kan fibromyalgia". Ta wannan hanyar, mutum na iya sa bayyanar cututtukan da ke tattare da wannan cutar ta bayyane kuma su tabbatar da cewa an ɗauki mutane da yawa da gaske - kuma ta haka ne za su sami taimakon da suke buƙata. Har ila yau, muna fatan cewa irin wannan ƙarar da hankali zai iya haifar da ƙarin kuɗi don bincike kan sababbin ƙididdiga da hanyoyin magani.

Hakanan karanta: - Mai yiwuwa masu bincike sun gano dalilin 'Fibro fog'!

fiber mist 2



[tura h = »30 ″]

Ku yi imani da shi ko a'a: A zamanin da ana tunanin cewa fibromyalgia cuta ce ta ƙwaƙwalwa

Shekaru da yawa da suka gabata, likitoci sunyi imani da cewa fibromyalgia kawai hauka ne na rashin hankali. Ba har sai 1981 cewa binciken farko ya tabbatar da alamun cutar fibromyalgia kuma a cikin 1991 Kwalejin Rheumatology ta Amurka ta rubuta jagororin don taimakawa bayyanar cutar fibromyalgia. Binciken bincike da nazarin asibitoci suna ci gaba da samun ci gaba kuma yanzu muna iya ɗaukar cutar fibromyalgia, a hade tare da sauran jiyya, ta hanyar abin da muke kira abincin fibromyalgia.

Yanzu za mu bincika abin da waɗanda ke da fibromyalgia ya kamata su haɗa a cikin abincin su - da kuma irin abincin da ya kamata su guje wa - bisa ga babban binciken binciken da Holton et al (2016). Mun fara da abincin da mutum zai ci.

Hakanan karanta: - Motsa jiki 7 don masu aikin Rheumatists

shimfiɗa daga baya zane da tanƙwara



[tura h = »30 ″]

Abincin da yakamata ku ci idan kuna da fibromyalgia

Kayan lambu - 'Ya'yan itãcen marmari da kayan marmari

'Ya'yan itãcen marmari da kayan marmari (gami da ƙananan ƙafar ƙafa a gaban mai faɗi)

Yanayi kamar su hanji, ƙwayar kiba da kuma cututtukan cututtukan fata sun zama ruwan dare a tsakanin waɗanda suka kamu da cutar ta fibromyalgia.

Wasu daga cikin kwararrun masu bincike a cikin filin sun yarda cewa abinci mai ƙarancin adadin kuzari da babban abun ciki na fiber wanda ya ƙunshi mahimman matakan antioxidants da phytochemicals (lafiyayyen tsirrai masu lafiya). Mun sami adadi mai yawa a cikin kayan lambu da 'ya'yan itace - kuma wannan shine dalilin da ya sa aka ba da shawarar cewa irin wannan abincin na halitta ya zama muhimmin ɓangare na abincin waɗanda ke da fibromyalgia. Waɗanda ke da ƙarin hankali kuma ya kamata su gwada hanyar-fodmap don kawar da duk wani kayan lambu da 'ya'yan itace da ba za su iya jurewa ba.

Misalan kyawawan kayan lambu ga waɗanda ke da fibromyalgia mai ƙarancin ƙafa:

  • kokwamba
  • Aubergine
  • Broccoli
  • Butternut Suman
  • karas
  • Gwangwani Green
  • Ginger
  • parsnip
  • faski
  • Brussels sprouts
  • Salati
  • seleri
  • Spinat
  • sprouts
  • Squash
  • Kunya

Duk kayan lambu a cikin babban ƙananan ƙafa ana ɗauka da lafiya sosai kuma suna da kyau ga waɗanda ke da fibromyalgia da IBS.

Misalan kayan lambu waɗanda zasu iya zama mai kyau tare da fibromyalgia (babban fayil ɗin ƙafa):

  • bishiyar asparagus
  • Arti Cooking
  • avocado
  • Broccoli
  • wake
  • Peas
  • fennel
  • Kale
  • Urushalima artichoke
  • chickpeas
  • kabeji
  • alkamarta
  • albasarta
  • amma
  • leeks
  • Brussels sprouts
  • beets
  • naman kaza
  • sugar Peas
  • spring da albasarta

Waɗannan misalan kayan lambu ne waɗanda ke cikin babban-fodmap. Wannan yana nufin cewa zasu iya samar muku da abinci mai gina jiki da yawa tare da fibromyalgia, amma kuma zaku iya amsawa ga wasu daga kayan lambu daban-daban. Muna ba da shawarar cewa ka tsara tsari ka gwada kanka - ɗaya bayan ɗaya.



Misalai na 'ya'yan itatuwa masu gina jiki ga waɗanda ke da fibromyalgia mai ƙarancin ƙafa:

  • abarba
  • orange
  • banana
  • innabi
  • apple
  • Galia
  • cantaloupe
  • Kantalupmelon
  • clementine
  • passionfruit
  • lemun tsami

Yana da mahimmanci a fahimci cewa waɗanda ke da fibromyalgia sun bayyana suna da kyakkyawar haƙurin ayaba idan aka kwatanta da ayaba masu kore.

Misalan fruitsa fruitsan itace masu abinci mai gina jiki ga waɗanda ke da fibromyalgia (babban fayil ɗin ƙafa):

  • apple
  • Mango
  • Lemun tsami
  • Mango
  • nectarines
  • Gwanda
  • plums
  • kwan fitila
  • lemun tsami
  • 'Ya'yan itãcen marmari (kamar raisins)
  • kankana

Idan akwai abubuwa a cikin jerin FODMAP da kuke amsawa kuma waɗanda ke haifar da alamunku - to kun san abin da zaku nisanta.

Misalan berries masu wadataccen antioxidant ga wadanda ke da fibromyalgia:

  • blueberries
  • raspberries
  • strawberries
  • cranberries

Hakanan karanta: Wannan Ya Kamata Ku sani Game da Fibromyalgia

fibromyalgia



[tura h = »30 ″]

Abinci mai kyau a cikin omega-3

kifi

Omega-3 abu ne mai mahimmanci mai mai. Wannan sinadari ne wanda jikinka yake buƙata, a tsakanin wasu abubuwa, don yaƙar halayen mai kumburi, amma wanda ba zai iya yin da kanshi ba. Sabili da haka, kuna buƙatar samun omega-3 ta hanyar abincin da kuke ci.

Kifi mai ruwan sanyi, walnuts, tsaba flax da tofu ana ɗauka sune mafi kyawun tushen Omega-3. Mackerel yana da mafi girman abun ciki na omega-3, saboda haka cin mackerel tumatir a cikin burodi mai laushi, alal misali, na iya zama kyakkyawan ra'ayi don biyan wannan buƙatar. Salmon, kifin kifi, herring da sardines sune sauran kyawawan hanyoyin samo omega-3.

Misalan abinci masu tsayi a cikin omega-3 ga waɗanda ke da fibromyalgia:

  • avocado
  • blackberries
  • farin kabeji
  • blueberries
  • mussels
  • raspberries
  • Broccoli
  • Broccoli sprouts
  • wake
  • Chia tsaba
  • kifi Caviar
  • kayan lambu mai
  • kaguwa
  • kifi
  • flaxseed
  • albasarta
  • mackerel
  • clams
  • Brussels sprouts
  • Spinat
  • cod
  • tuna
  • walnuts
  • kifi
  • kawa

[tura h = »30 ″]

Babban abun ciki na sunadarai masu narkewa

walnuts

Gajiya, rage ƙarfin makamashi da gajiya sune alamu gama gari tsakanin waɗanda cutar fibromyalgia ta shafa. Sabili da haka, yana da matukar muhimmanci a iyakance yawan ƙwayar carbohydrates kuma ƙara yawan adadin furotin a cikin abincin.

Dalilin da yasa kake son cin abinci tare da babban sinadarin furotin idan kana da fibromyalgia shine saboda yana taimakawa jiki wajen sarrafa sukari na jini kuma yana tsayawa a koda yaushe. Kamar yadda aka sani, sukarin jini mara daidaituwa na iya haifar da gajiya da tsananin sha'awar abinci mai ɗauke da sukari.



[tura h = »30 ″]

Misalan abincin da ke cike da furotin mara nauyi ga waɗanda ke da fibromyalgia:

  • wake
  • cashews
  • Cuku gida (ko da yake an yi shi daga madara mai skimmed, don haka idan kun amsa kayan kiwo sai ya kamata ya fito fili)
  • kwai
  • Peas
  • Fisk
  • Yogurt na Girka
  • Lean nama
  • turkey
  • Kaza
  • kifi
  • alkamarta
  • almonds
  • Quinoa
  • sardines
  • Fatarancin mai madara mai madara
  • Tofu
  • tuna

[tura h = »30 ″]

Wasu sun ba da shawarar abinci mara nauyi bisa abubuwan da muka koya zuwa yanzu

Dangane da ilimin da muka koya zuwa yanzu, muna da wasu shawarwari don wasu abinci masu haske da zaku iya ƙoƙarin shiga cikin rana.

Avocado tare da Berry smoothie

Kamar yadda aka ambata, avocados sun ƙunshi ƙwayoyi masu lafiya waɗanda ke ba da makamashi mai dacewa ga waɗanda ke fama da fibromyalgia. Hakanan suna dauke da bitamin E wanda zai iya taimakawa daga ciwon tsoka, da bitamin B, C da K - tare da mahimman ma'adanai ƙarfe da manganese. Sabili da haka, muna ba da shawarar cewa ku gwada smoothie wanda ya ƙunshi avocado a hade tare da berries cike da antioxidants.

Salmon tare da walnuts da broccoli

Kifi don abincin dare. Muna da matuƙar bayar da shawarar cewa ku ci kifi mai mai, musamman ga kifi, aƙalla sau 3 a mako idan kun kasance kuna fama da cutar fibromyalgia. Mun yi imanin cewa ya kamata ka zahiri ƙoƙarin cin shi har sau 4-5 a mako idan kana da wannan cutar sankarar cuta. Salmon ya ƙunshi matakan omega-3 na anti-mai kumburi, kazalika da furotin mai ɗorewa wanda ke ba da irin ƙarfin da ya dace. Hada shi tare da broccoli cushe tare da antioxidants da walnuts a saman. Dukansu suna da koshin lafiya.

Ruwan lemun tsami tare da 'ya'yan chia

Wata shawara mai kyau a cikin abincin fibromyalgia. Wato, ruwan 'ya'yan lemun tsami ya ƙunshi bitamin da ma'adanai waɗanda zasu iya yin aiki azaman anti-mai kumburi sabili da haka rage-ciwo. Abubuwan Chia sun ƙunshi matakan furotin, fiber, omega-3s da ma'adanai masu girma, suna ƙarshen ƙarshen ɗayan nau'ikan abinci mai kyau wanda zaku samu.



[tura h = »30 ″]

Abincin da ya kamata a guji idan kana da fibromyalgia

sugar mura

sugar

Sugar pro-inflammatory - wanda ke nufin cewa yana inganta kuma yana haifar da halayen kumburi. Sabili da haka, samun yawan shan sukari ba shine mafi kyawun abin da za'ayi ba yayin da kake da fibromyalgia. Bugu da kari, lamarin ne cewa yawan sinadarin sikari yakan haifar da karin kiba, wanda kuma hakan na iya sanya damuwa a jikin gabobin jiki da tsokoki. Ga wasu misalan abinci da abubuwan sha tare da abin mamakin abun cikin sukari:

  • hatsi
  • bitamin Ruwa
  • Brus
  • Pizza mai daskarewa
  • ketchup
  • gashi miya
  • An gama Soups
  • 'Ya'yan itãcen marmari
  • burodi
  • Da wuri, kukis da kukis
  • Bagel da churros
  • Ice shayi
  • Sauce a iya

[tura h = »30 ″]

barasa

Mutane da yawa tare da fibromyalgia suna ba da rahoton mummunan bayyanar cututtuka lokacin da suka sha barasa. Hakanan lamarin shine cewa yawan kwayoyi masu kashe kumburi da analgesic ba sa yin kyau musamman da giya - kuma mutum yana iya samun sakamako na gefe ko rage sakamako. Alkahol kuma ya ƙunshi babban matakin adadin kuzari da galibi sukari - wanda hakan ke taimakawa don ba da ƙarin halayen kumburi da ƙwarewar jin zafi a cikin jiki.

Foods high a carbohydrates

Kukis, kukis, farin shinkafa da farin burodi na iya haifar da matakan sukari na jini zuwa sama sannan kuma ya fusata. Irin waɗannan matakan marasa daidaituwa na iya haifar da gajiya da hauhawar matakan jin zafi ga waɗanda ke da fibromyalgia. A tsawon lokaci, irin wannan rashin daidaituwa na iya haifar da lalacewa ga masu karɓar insulin da wahalar jikin mutum wajen sarrafa sukari na jini don haka matakan makamashi.

Yi hankali da wadannan raunin da ke jikin carbohydrate:

  • Brus
  • Kayan Faransa
  • muffins
  • Cranberry miya
  • Karja
  • smoothies
  • kwanan wata
  • pizza
  • makamashi Bars
  • Alewa da leda



Kashin mara mara nauyi da abinci mai soyayyen nama

Lokacin da kuka soya mai, yana haifar da kyawawan abubuwa - wanda haka kuma ya shafi soyayyen abinci. Bincike ya nuna cewa irin wadannan abinci (kamar su soyayyen dankalin turawa, naman kaza da noman bazara) na iya tsananta alamun fibromyalgia. Wannan kuma ya shafi abincin da aka sarrafa, kamar su donuts, biskit da pizza da yawa.

[tura h = »30 ″]

Sauran shawarar abinci game da waɗanda ke da fibromyalgia

alkama ciyawa

Abincin ganyayyaki don fibromyalgia: "Ku tafi vegan"

Akwai nazarin bincike da yawa (ciki har da Clinton et al, 2015 da Kaartinen et al, 2001) waɗanda suka nuna cewa cin abincin mai cin ganyayyaki, wanda ya ƙunshi babban abun da ke tattare da maganin antioxidants, na iya taimakawa wajen rage zafin fibromyalgia, har ma da bayyanar cututtuka saboda cututtukan osteoarthritis.

Abincin mai cin ganyayyaki ba na kowa bane kuma zai iya zama da wahala a manne masa, amma ƙoƙarin haɗawa da babban abun cikin kayan lambu a cikin abincin yana da kyau sosai. Wannan kuma zai taimaka muku rage yawan cin abincin kalori saboda haka karuwar nauyin da ba dole ba. Saboda ciwon da ke tattare da fibromyalgia, motsi sau da yawa yakan zama da wahala sosai, kuma don haka ya zo da ƙarin fam. Yin aiki tare tare da rage nauyi, idan ana so, na iya haifar da babbar fa'idodin kiwon lafiya da sakamako mai kyau - kamar ƙarancin ciwo a rayuwar yau da kullun, ingantaccen bacci da ƙarancin damuwa.

Sha ruwa mai kyau na Yaren mutanen Norway

A Norway muna iya samun mafi kyawun ruwa a duniya a famfo. Kyakkyawan shawara da masana harkar abinci ke bayarwa ga masu dauke da cutar ta fibromyalgia ko kuma wasu cututtukan cututtukan cututtukan fata shine shan ruwa da yawa kuma su kasance masu shan ruwa ko'ina cikin rana. Gaskiya ne cewa rashin isasshen ruwa na iya afkawa waɗanda ke da fibro ƙarin saboda gaskiyar cewa matakan makamashi galibi suna ƙasa da na wasu.

Rayuwa tare da fibromyalgia game da yin gyare-gyare ne - kamar waɗanda suke kusa da kai dole ne su kula da kai (wanda muke magana a kai a cikin labarin da muka danganta shi a ƙasa). Abincin da ya dace na iya aiki da kyau ga wasu, amma ƙila ba shi da amfani ga wasu - dukkanmu mun bambanta, koda kuwa muna da cutar iri ɗaya.

Hakanan karanta: 7 Hanyoyi don Dorewa Tare da Fibromyalgia



[tura h = »30 ″]

Informationarin bayani? Shiga cikin wannan rukunin!

Shiga cikin rukunin Facebook «Rheumatism da Ciwon Mara - Norway: Bincike da labarai»(Danna nan) don sabon sabuntawa kan bincike da rubuce-rubuce na kafofin watsa labarai game da rikicewar cuta. Anan, mambobi na iya samun taimako da tallafi - a kowane lokaci na rana - ta hanyar musayar abubuwan da suka shafi kansu da shawara.

BIDIYO: Atisaye don Likitan Rheumat da waɗanda Fibromyalgia ya shafa

Jin kyauta don biyan kuɗi a tasharmu - kuma bi shafin mu akan FB don nasihun lafiya na yau da kullun da shirye-shiryen motsa jiki.

Muna fatan wannan labarin zai iya taimaka muku wajen yaƙi da fibromyalgia da ciwo mai ɗorewa.

[tura h = »30 ″]

Barka da zuwa raba a social media

Kuma, muna so tambaya da kyau don raba wannan labarin a cikin kafofin watsa labarun ko ta hanyar yanar gizon ku (jin kyauta don haɗi kai tsaye zuwa labarin). Fahimta da ƙara mai da hankali shine matakin farko zuwa ingantacciyar rayuwar yau da kullun ga waɗanda ke da fibromyalgia.

Fibromyalgia cuta ce ta ciwo mai ciwuwa wanda zai iya zama mummunan lahani ga mutumin da abin ya shafa. Binciken na iya haifar da rage kuzari, ciwo na yau da kullun da ƙalubalen yau da kullun waɗanda suka fi abin da Kari da Ola Nordmann ke damunsu. Muna roƙon ku da alheri da raba wannan don ƙara mai da hankali da ƙarin bincike game da maganin fibromyalgia. Godiya mai yawa ga duk wanda yake so kuma ya raba - wataƙila zamu iya kasancewa tare don neman magani wata rana?



shawarwari: 

Zaɓin A: Raba kai tsaye akan FB - Kwafi adireshin gidan yanar gizon kuma liƙa a shafin facebook ɗinku ko a cikin ƙungiyar facebook mai dacewa da kuke memba. Ko danna maballin "SHARE" da ke ƙasa don raba post ɗin gaba akan facebook ɗin ku.

(Danna nan don raba)

Babban godiya ga duk wanda ya taimaka inganta haɓaka fahimtar cutar fibromyalgia da bayyanar cututtuka na ciwo.

Zabin B: Haɗa kai tsaye zuwa labarin akan shafin yanar gizon ku.

Zabi C: Bi kuma daidai Shafin mu na Facebook (latsa nan idan ana so)



kafofin:

  1. Holton et al, 2016. Matsayin abinci a maganin fibromyalgia. Gudun Raɗaɗɗa. Volume 6.

[tura h = »30 ″]

PAGE KYAUTA: - Tukwici 7 don Dorewar Fibromyalgia

yoga a kan jin zafi

Danna hoton da ke sama don matsawa zuwa shafi na gaba.

Alamar Youtube kadanBi Vondt.net akan Youtube

(Biyo kuma sharhi idan kuna son muyi bidiyo tare da takamaiman darussan ko karin bayani game da ainihin al'amuran ku).

facebook tambari karamiBi Vondt.net akan FACEBOOK

(Muna ƙoƙarin amsa duk saƙonni da tambayoyi a cikin awanni 24-48. Hakanan zamu iya taimaka muku fassara fassarar MRI da makamantansu.)

Shin kuna son labarin mu? Barin darajar tauraro

4 amsoshin
  1. Kristin ya ce:

    Shin akwai littafi akan girke-girke da kayan abinci ga waɗanda ke da fibromyalgia? Don haka wanda zai iya yin jita-jita daban-daban?

    Amsa
  2. Ki ya ce:

    Wannan shine ainihin abin da nake ci shekaru 2 da suka gabata. Babu jin zafi, amma ya ɓace kilo 47. Wasu daga cikin mu suna da raɗaɗi mai raɗaɗi wanda rashin alheri ba ya taimaka da yawa game da abinci ko motsa jiki. A wurina, galibi yakan ƙare da kwanaki da zafin ciwo da amai idan na yi motsa jiki da yawa. Na kasance ina daskarewa da kuma motsa jiki da suka yarda cewa motsa jiki yana da tasirin hakan.

    Amsa
  3. Hanne ya ce:

    Ina kwana
    Na karanta tare da babbar sha'awa labarin a kan osteoarthritis da yadda za a ci anti-mai kumburi. Da kyau sosai a nan.
    Daga nan ku shawo kan labarin game da yadda wanda ke da fibro zai iya cin abinci don rage kumburi kuma ya rikice !! Me yasa ba a ba da shawarar madara da samfuran madara don maganin osteoarthritis, amma ba don maganin fibroids ba? Sanannen abu ne cewa tare da fibro ya kamata mu bijiro da madara da kayayyakin madara. Me yasa irin wannan bayanan hade da sabani?

    Amsa
    • Nioclay v / Vondt.net ya ce:

      Barka da Hanne,

      Muna godiya kwarai da tuntuɓar mu. Yanzu an sabunta labarin.

      Barka da karshen mako!

      Amsa

Bar amsa

Kuna son shiga cikin tattaunawar?
Jin kyauta don bayar da gudummawa!

Bar sharhi

Ba za a buga adireshin imel ɗin ku ba.