Fibromyalgia: Menene Abincin Daidai da Abincin Abinci Ga Wadanda ke da Fibromyalgia?
Fibromyalgia: Menene abincin da ya dace? [Shawarwari game da abinci mai gina jiki]
Shin fibromyalgia ya shafe ku kuma kuna mamakin menene abincin da ya dace a gare ku? Nazarin bincike ya nuna cewa mutane da yawa da fibromyalgia na iya samun tasiri mai kyau daga cin abincin da ya dace da su.
Anan yana da mahimmanci a bayyana da wuri cewa wannan labarin ya dogara ne akan babban binciken da aka buga a mujallar bincike Pain Management.¹ Tabbas wannan binciken ya tsaya gwajin lokaci kamar na 2024, kuma ya dogara ne akan abubuwan 29 waɗanda suka sake nazarin yadda abinci da abinci zasu iya shafar bayyanar cututtuka da zafi a cikin fibromyalgia. Don haka wannan shine mafi ƙarfi nau'in bincike. Bisa ga wannan, wannan labarin zai yi ƙoƙari ya sake nazarin abincin da aka ba da shawarar da abinci mai gina jiki ga marasa lafiya da fibromyalgia. Bugu da kari, muna kuma yin bayani dalla-dalla game da irin nau'in abinci da sinadaran da ya kamata ku guje wa - alal misali wadanda ke haifar da kumburi (mai haifar da kumburi).
"Tare da cin abinci, yana da mahimmanci ku kiyaye harshen ku a cikin bakinku. Domin a nan akwai manyan bambance-bambancen daidaikun mutane. Wasu mutane na iya samun sakamako mai kyau daga wani abu - wanda wasu ba su da wani tasiri. Saboda haka, yana da mahimmanci ku ma ku tsara wa kanku abin da ya fi dacewa da ku."
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 baƙin ciki, babu magani, amma ta yin amfani da bincike, za ka iya zama mai hikima game da abin da zai iya rage ganewar asali da kuma bayyanar cututtuka. Abin da kuke ci da abincin da kuke ci suna taka muhimmiyar rawa wajen danne halayen kumburi a cikin jiki da kuma rage jin zafi a cikin filayen tsoka masu raɗaɗi.
- Koyi sauraron jikinka don guje wa abubuwan da ke haifar da rudani
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).
Saboda haka, mutane da yawa suna damuwa sosai game da abincin su, saboda sun san cewa cin abinci mai kyau zai iya rage ciwo a cikin fibromyalgia, amma kuma sun san cewa nau'in abincin da ba daidai ba zai iya haifar da lalacewa.
- Muna so mu rage ƙananan kumburi
A taƙaice, yana nufin cewa kana so ka guje wa abinci mai kumburi (mai haifar da kumburi) kuma a maimakon haka ƙoƙarin cin abinci mai hana kumburi (anti-mai kumburi). Musamman ganin cewa binciken ya kuma rubuta ƙara yawan halayen kumburi a cikin kwakwalwa a yawancin marasa lafiya da fibromyalgia. Wannan binciken binciken (Holton et al) wanda aka buga a Pain Management ya kammala cewa rashin ƙarfi a cikin adadin abubuwan gina jiki na iya haifar da haɓakar bayyanar cututtuka da kuma cewa abincin da ya dace zai iya taimakawa wajen rage ciwo da bayyanar cututtuka. Duba hanyar haɗi zuwa binciken a kasan labarin.
- A zamanin d ¯ a, ana tunanin fibromyalgia a matsayin rashin lafiya na tunani (!)
Shekaru da yawa da suka gabata, likitoci sun yi imanin cewa fibromyalgia cuta ce ta tabin hankali. Tada hankali, dama? Ba sai 1981 ba ne binciken farko ya tabbatar da abin da ke nuna alamun fibromyalgia kuma a cikin 1991 Kwalejin Rheumatology ta Amirka ta rubuta jagororin don taimakawa wajen gano fibromyalgia.
- Abin farin ciki, bincike yana ci gaba
Bincike da nazarin asibiti suna ci gaba da ci gaba kuma yanzu za mu iya rage yawan fibromyalgia a hanyoyi da yawa. Daga cikin wasu abubuwa, ana gudanar da bincike akan alamomin biochemical wanda zai iya nuna fibromyalgia (Hakanan karanta: Wadannan sunadaran guda biyu na iya nuna fibromyalgia). Haɗin ma'aunin kai, jiyya da abinci mai kyau suna taka muhimmiyar rawa. Yanzu za mu yi la'akari da abin da masu fama da fibromyalgia ya kamata su haɗa a cikin abincin su da kuma irin abincin da ya kamata su guje wa. Mu fara da abincin da mutum ya kamata ya ci.
"Haka kuma, muna tunatar da ku cewa waɗannan ba ra'ayoyinmu ba ne ko makamancin haka, amma kai tsaye bisa babban binciken da Holton et al ya yi."
- Abincin da ya kamata ku ci idan kuna da fibromyalgia
A cikin wannan ɓangaren labarin, za mu raba abinci da kayan abinci zuwa sassa daban-daban. Na gaba, za mu kalli ƙananan FODMAP da FODMAP mai girma a cikin waɗannan nau'ikan. Rukunin sune kamar haka:
Kayan lambu
'Ya'yan itãcen marmari da berries
Kwayoyi da tsaba
Kayan kiwo da cuku
Abin sha
Kayan lambu (ƙananan taswirar ƙafa da babban taswirar ƙafa)
Sharuɗɗa irin su ciwon hanji mai ban haushi, rashin narkewar abinci da cututtukan cututtuka na autoimmune suna da yawa a cikin waɗanda aka gano tare da fibromyalgia. Wasu daga cikin mafi kyawun masu bincike a fagen sun yarda cewa abinci tare da adadin adadin kuzari da madaidaicin abun ciki na fiber wanda kuma ya ƙunshi manyan matakan antioxidants da phytochemicals (masu inganta lafiyar shuka).
- Abinci na halitta muhimmin ginshiƙi ne a cikin abinci
Muna samun adadi mai yawa daga cikin waɗannan a cikin kayan lambu da 'ya'yan itace - kuma shine dalilin da ya sa ake ba da shawarar cewa irin wannan abinci na halitta ya zama muhimmin sashi na abincin waɗanda ke da fibromyalgia. Waɗanda suke da hankali yakamata su gwada ƙananan sawun ƙafa don ware duk wani kayan lambu da 'ya'yan itatuwa da ba za su iya jurewa ba. Na halitta rage cin abinci anti-mai kumburi zai iya ba da fa'idodin kiwon lafiya da yawa.
Menene FODMAPs?
FODMAP a haƙiƙa kalma ce ta Ingilishi wacce ta zama sananne musamman lokacin da Peter Gibson da Sue Shepard suka ƙaddamar da abincin FODMAP a cikin 2005. Ƙaƙwalwar kalma ce inda kowace harafi ke tsaye ga nau'ikan sukari a cikin abinci. Waɗannan sun haɗa da:
Fermentable oligosaccharide
Disaccharide
Monosaccharide
Polyols (sorbitol, mannitol, xylitol, maltitol)
Abin da waɗannan suka haɗa shi ne, yana da wuya jiki ya sha waɗannan a cikin ƙananan hanji, don haka an fi rushe su a cikin babban hanji a cikin tsari na fermentation.wanda zai iya zama mai buƙata akan tsarin hanji). Abubuwan da ke sama sun haɗa da fructose, lactose, fructans da galactans.
Low-FODMAP tare da high-FODMAP
Tare da sanin abin da muka koya yanzu, sai mu fahimci cewa ƙananan FODMAP ya ƙunshi abinci tare da rage cin abinci mai rikitarwa da carbohydrates masu wuya ga tsarin hanji don narkewa.
Low-FODMAP: Misalan kayan lambu masu kyau
kokwamba
Aubergine
Masara baby
Farin kabeji (a cikin wani tafasasshen yanayi)
Broccoli wake
Broccoli (amma ba ruwansa)
Chile
karas
Ganyen wake
Koren lentil
Kale
Ginger
Kabeji na kasar Sin
Tushen kabeji
Paprika (ja)
parsnip
Faski
Dankali
Lek (ba mai tushe ba)
Radish
Brussels sprouts
Salatin Ruccola
Beetroot
Jan ruwan tabarau
Salati
Seleri tushen
Lemon ciyawa
Namomin kaza (champignons, gwangwani version)
Spinat
Sprouts (alfalfa)
Squash
Kunya
Duk kayan lambu masu ƙarancin FODMAP ana ɗaukar lafiya kuma masu kyau ga waɗanda ke da fibromyalgia da ciwon hanji mai ban haushi. Aiko mana da sharhi idan kuna da wani labari.
High-FODMAP: Misalan kayan lambu waɗanda ba su da amfani
bishiyar asparagus
artichoke
Avocado (matsakaicin FODMAP)
Farin kabeji (danye)
Broccoli tushen
wake
Peas (kore)
fennel
Urushalima artichoke
chickpeas
Kabeji (savoy)
albasarta
Masara (matsakaicin FODMAP)
Lek (kara)
Beetroot (matsakaici-FODMAP a kan gram 32)
naman kaza
Sugar snap Peas (matsakaicin FODMAP)
Shallots
dankalin hausa
spring da albasarta
Waɗannan misalan kayan lambu ne waɗanda ke da babban abun ciki na sikari da aka ambata da kuma carbohydrates masu nauyi (high-FODMAP). Wannan yana nufin cewa, a cikin wasu abubuwa, suna iya haifar da rashin narkewar abinci da kuma fusatar da hanji. Marasa lafiya tare da fibromyalgia yakamata suyi ƙoƙarin rage cin abinci.
'Ya'yan itãcen marmari da berries
A cikin wannan bangare na labarin, mun bi ta wane nau'in 'ya'yan itace da berries suke da kyau ga masu fama da fibromyalgia (low-FODMAP) - kuma wanda aka ba da shawarar yanke ko rage cin abinci (high-FODMAP).
Mun raba shi gida biyu. Da farko muna shiga cikin 'ya'yan itace sannan kuma berries.
Low-FODMAP: 'Ya'yan itace masu narkewa cikin sauƙi
abarba
orange
'Ya'yan itacen dragon
innabi
Galia
cantaloupe
Cantaloupe kankana
kiwi
clementine
Lemun tsami
Mandarin
passionfruit
Gwanda
Rhubarb
lemun tsami
'Ya'yan itacen tauraro
Yana da mahimmanci a lura cewa waɗanda ke da fibromyalgia suna da alama suna da mafi kyawun haƙuri ga ayaba mara kyau idan aka kwatanta da mafi girma ayaba.
High-FODMAP: 'Ya'yan itãcen marmari tare da babban abun ciki na sigar da ba a so da kuma carbohydrates masu nauyi
Apricot
banana
Apple (matsakaicin FODMAP)
Peach
Fig
Mangoro (matsakaici FODMAP)
nectarines
plums
kwan fitila
lemun tsami
Busassun 'ya'yan itace (ciki har da raisins da prunes)
kankana
Binciken a hankali sau da yawa shine mafi kyawun lokacin ƙoƙarin gano nau'in abinci da kayan abinci da kuka fi ɗauka.
Low-FODMAP: Berries waɗanda suka fi dacewa ga mutanen da ke fama da fibromyalgia da ciwo na hanji
Blueberry (blue core)
Raspberries (matsakaici-FODMAP)
strawberries
Cranberries (matsakaicin FODMAP)
cranberries
High-FODMAP: Berries waɗanda ke da wuyar narkewa
blackberries
cherries
Morels
Currant
Kwayoyi da tsaba
Kwayoyi da iri sun ƙunshi abubuwa masu kyau da yawa. Ƙara goro da iri a cikin abincinku na iya samun manyan fa'idodin kiwon lafiya. Mafi rinjaye sun fada ƙarƙashin ƙananan FODMAP, amma akwai nau'i biyu da ya kamata ku guje wa wannan ya ƙare a cikin babban FODMAP.
Low-FODMAP: Kwayoyi masu wadatar abinci da iri waɗanda ke da sauƙin narkewa
Chia tsaba
Kabewa tsaba
Hazelnuts (matsakaicin FODMAP)
flaxseed
Macadamia kwayoyi
Almonds (matsakaicin FODMAP)
Gyada
Pecans
Pine kwayoyi
Sesame tsaba
Sunflower tsaba
zurfin kaji
walnuts
High-FODMAP: Kwayoyi biyu ya kamata ka kawar da su
cashews
Pistachios
Kamar yadda kuke gani, zaku iya cin mafi yawan goro da iri lafiya.
Kayan kiwo, cuku da madadin
Mutane da yawa suna mamakin lokacin da suka ji cewa akwai adadin kayan kiwo da cuku waɗanda aka kasafta a matsayin ƙananan FODMAP. A lokaci guda kuma, akwai kuma yawan adadin kayan kiwo waɗanda ke da FODMAP mai girma.
Low-FODMAP: Wasu nau'ikan madara, kayan kiwo da cuku
Blue mold cuku
Brie
Camembert
Cheddar
Feta cuku
Farar cuku
Kavli yada cuku
manchego
Margarine
Kiwo man shanu
mozzarella
Cream mara-lactose/raguwa
Ice cream mara-lactose/rage
Cukuwan gida mara-lactose/ rage
Cream mara-lactose/raguwa
Nonon da ba shi da lactose/rage
kirim mai tsami mara-lactose/rage
Yogurt mara-lactose/rage
Parmesan
Ciwon tebur
Cuku Ricotta
Cuku Swiss
Matsakaici-FODMAP: Madadin madara
Madaran hatsi
madarar kwakwa
Almond madara
Nonon shinkafa
High-FODMAP: Milk, cuku da madadin
Brown cuku
Cream
Ice cream
Kefir
Kesam
Cuku mai yaji
Madara daga dabbobi masu shayarwa
Prim
Kirim mai tsami
madarar waken soya
Vanilla sauce
Yogurt
Abin sha
Mutane da yawa suna jin daɗin jin cewa kofi baƙar fata (ba tare da madara ba), ruwan inabi (duka fari da ja), da kuma giya, sun fada cikin ƙananan FODMAP. Amma sai akwai abu game da barasa zama pro-inflammatory to. To, bari mu dage daidai wancan har sai daga baya a cikin labarin.
Low-FODMAP: Waɗannan abubuwan sha sun fi sauƙi don narkewa
Farisa
Cocoa (ba tare da madara ba ko tare da madara mara lactose)
madara mara lactose
Kofi foda
Juice daga ƙananan FODMAP berries da 'ya'yan itace
Juice (haske)
Black kofi (ba tare da madara ba ko tare da madara mara lactose)
Tea (chai, kore, fari, ruhun nana da rooibos)
ruwan tumatir
Cranberry ruwan 'ya'yan itace
Wine (duka fari da ja)
Giya
High-FODMAP: Abubuwan sha ya kamata ku guji
Abin sha mai laushi tare da tattara 'ya'yan itace
Cider
Giya kayan zaki
Juice daga maida hankali
Juice daga 'ya'yan itace masu girma-FODMAP da berries
Kofi da madarar shanu
Cocoa tare da madarar saniya
Barasa
ruwan 'ya'yan itace na wurare masu zafi
Soda
shayi mai karfi (fennel, chai, chamomile da shayi na ganye)
- Abinci mai arziki a cikin omega-3 yana da mahimmanci
Omega-3 shine muhimmin fatty acid. Wannan sinadari ne wanda jikinka ke bukata, a tsakanin sauran abubuwa, yakar halayen kumburi, amma wanda ba zai iya yin shi da kansa ba. Don haka, dole ne ku sami omega-3 ta hanyar abincin da kuke ci.
- Mafi kyawun tushe
Kifin ruwan sanyi mai kitse, goro, flaxseed da tofu ana ɗaukar mafi kyawun tushen omega-3. Mackerel yana da mafi girman abun ciki na omega-3, don haka misali cin mackerel a cikin tumatir akan burodi (zai fi dacewa ba tare da yisti ba) zai iya zama kyakkyawan ra'ayi don rufe wannan bukata. Salmon, trout, herring da sardines sune sauran tushen tushen omega-3.
Misalan abinci masu girma a cikin omega-3 ga mutanen da ke da fibromyalgia:
Avocado (matsakaicin FODMAP)
Farin kabeji (low-FODMAP)
Blueberries (ƙananan FODMAP)
Raspberries (matsakaici-FODMAP)
Broccoli (ƙananan FODMAP)
Broccoli sprouts (low-FODMAP)
wake (ƙananan FODMAP)
Chia tsaba (low-FODMAP)
Caviar kifi (low-FODMAP)
kayan lambu mai
Salmon (ƙananan FODMAP)
Flaxseed (ƙananan FODMAP)
Mackerel (ƙananan FODMAP)
Brussel sprouts (low-FODMAP)
Sardines (ƙananan FODMAP)
Herring (ƙananan FODmap)
Alayyahu (ƙananan FODMAP)
Cod (ƙananan FODMAP)
Tuna (low-FODMAP)
Walnuts (ƙananan FODMAP)
Trout (low-FODMAP)
Babban abun ciki na sunadarai masu narkewa
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.
- Sunadaran suna daidaita sukarin jini
Dalilin da yasa kake son cin abinci tare da furotin mai yawa mai yawa idan kana da fibromyalgia shine wannan yana taimakawa jiki wajen daidaita sukarin jini kuma ya ci gaba da kasancewa a ko'ina cikin yini. Kamar yadda aka sani, rashin daidaituwar sukarin jini na iya haifar da ƙarin gajiya da tsananin sha'awar abinci mai sukari.
Misalan abinci tare da babban abun ciki na furotin maras nauyi
Bean sprouts (low-FODMAP)
Cashews (high-FODMAP)
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)
Qwai (ƙananan FODMAP)
Peas (high-FODMAP)
Kifi (ƙananan FODMAP)
Yogurt na Girkanci (marasa lactose ba shi da ƙarancin FODMAP)
Nama mara nauyi (ƙananan FODMAP)
Turkiyya (ƙananan FODMAP)
Chicken (ƙananan FODMAP)
Salmon (ƙananan FODMAP)
Lentils (ƙananan FODMAP)
Almonds (matsakaicin FODMAP)
Quinoa (ƙananan FODMAP)
Sardines (ƙananan FODMAP)
Fatarancin mai madara mai madara
Tofu (high-FODMAP)
Tuna (low-FODMAP)
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, avocado yana ƙunshe da kitse masu lafiya waɗanda ke ba da kuzarin da ya dace ga waɗanda ke fama da fibromyalgia. Har ila yau, sun ƙunshi bitamin E, wanda zai iya taimakawa tare da ciwon tsoka, da kuma bitamin B, C da K - tare da muhimman ma'adanai baƙin ƙarfe da manganese. Sabili da haka, muna ba da shawarar ku gwada smoothie wanda ya ƙunshi avocado a hade tare da berries cike da antioxidants. An kididdige Avocado a matsayin matsakaici-FODMAP, amma saboda abubuwan da ke cikin sinadirai har yanzu ana ba da shawarar. Kuna iya karanta ƙarin game da fa'idodin kiwon lafiya na cin avocado ta.
Salmon tare da walnuts da broccoli
Kifi don abincin dare. Muna ba da shawarar sosai cewa ku ci kifi mai kitse, zai fi dacewa kifin kifi, aƙalla sau 3 a mako idan fibromyalgia ya shafe ku. Muna da ra'ayin cewa ya kamata ku yi ƙoƙari ku ci shi har sau 4-5 a mako idan kuna da wannan ganewar asali na ciwo mai tsanani.
- Salmon na Norwegian yana da furotin maras nauyi da yawa
Salmon ya ƙunshi manyan matakan omega-3 mai hana kumburi, da kuma furotin maras nauyi wanda ke ba da nau'in kuzarin da ya dace. Jin kyauta don haɗa shi da broccoli, wanda ke cike da antioxidants, da walnuts a saman. Dukansu lafiya kuma suna da kyau sosai.
Ruwan lemun tsami tare da 'ya'yan chia
Wani kyakkyawan shawara a cikin abincin fibromyalgia. Lemon ruwan 'ya'yan itace yana dauke da bitamin da ma'adanai waɗanda zasu iya aiki azaman maganin kumburi don haka yana rage zafi. Kwayoyin Chia sun ƙunshi manyan matakan furotin, fiber, omega-3 da ma'adanai, wanda ke sanya na ƙarshe a cikin mafi kyawun nau'ikan abinci mai gina jiki da za ku iya samu.
Abincin da ya kamata a guji idan kana da fibromyalgia
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
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.
Abinci tare da babban abun ciki na carbohydrates masu nauyi
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.
Amma menene game da gluten?
Kuna da gaskiya. Ɗaya daga cikin raunin FODMAP shine cewa baya magance alkama. Amma yana da kyau a rubuce cewa mutane da yawa tare da fibromyalgia suna mayar da martani ga alkama. Kuna iya karanta ƙarin game da hakan ta.
Sauran shawarar abinci game da waɗanda ke da fibromyalgia
Abincin ganyayyaki don fibromyalgia
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.
- Ba koyaushe kamar sauƙin magancewa ba
Abincin vegan ba na kowa bane kuma yana iya zama da wahala a tsaya a kai, amma ƙoƙarin haɗa babban abun ciki na kayan lambu a cikin abincin ana ba da shawarar sosai ta wata hanya. Wannan kuma zai taimake ka ka rage yawan adadin kuzari kuma don haka samun nauyin da ba dole ba. Saboda ciwon da ke hade da fibromyalgia, sau da yawa yakan zama da wuya a motsa, don haka karin kilo ya zo. Yin aiki tare da rage nauyi, idan ana so, zai iya haifar da manyan fa'idodin kiwon lafiya da sakamako mai kyau - irin su rashin ciwo a rayuwar yau da kullum, mafi kyawun barci da rashin damuwa.
Sha ruwa mai kyau na Yaren mutanen Norway
A Norway, muna da watakila mafi kyawun ruwa a duniya kai tsaye daga famfo. Kyakkyawan shawara da masu gina jiki sukan ba wa waɗanda ke da fibromyalgia da aka tabbatar da su ko wasu cututtuka na ciwo mai tsanani shine su sha ruwa mai yawa kuma tabbatar da cewa kun kasance cikin ruwa a ko'ina cikin yini. Yana da yanayin cewa rashin hydration zai iya buga wadanda ke da fibromyalgia da wuyar gaske saboda gaskiyar cewa matakan makamashi sau da yawa sun fi ƙasa da wasu.
- Dukanmu mun bambanta
Rayuwa tare da fibromyalgia shine game da yin gyare-gyare - kamar waɗanda ke kusa da ku dole ne su kula da ku (wanda muke magana game da shi a cikin labarin da muka haɗa zuwa ƙasa). Abincin da ya dace zai iya aiki da kyau ga wasu, amma ba zai zama mai tasiri ga wasu ba - dukanmu mun bambanta, koda kuwa muna da ganewar asali iri ɗaya. Hakanan yana da mahimmanci a tuna cewa ana samun ci gaba koyaushe a ciki bincike akan fibromyalgia da hanji.
Hakanan karanta: Hanyoyi 7 don jurewa tare da fibromyalgia
Informationarin bayani? Shiga cikin wannan rukunin!
Jin kyauta don shiga rukunin Facebook"Rheumatism da Ciwon Mara - Norway: Bincike da labarai"(latsa nan) don sabon sabuntawa akan bincike da wallafe-wallafe akan cututtuka na yau da kullun. A nan, mambobi kuma za su iya samun taimako da tallafi - a kowane lokaci na rana - ta hanyar musayar gogewarsu da nasiha.
Kafofin da bincike
Holton et al, 2016. Matsayin abinci a cikin maganin fibromyalgia. Gudanar da Raɗaɗi. Volume 6.
Dakunan shan magani: Zaɓinku don jiyya na zamani
Ma'aikatan likitancinmu da sassan asibitin ko da yaushe suna nufin kasancewa cikin fitattun mutane a cikin bincike, jiyya da gyaran ciwo da raunuka a cikin tsokoki, tendons, jijiyoyi da haɗin gwiwa. Ta danna maɓallin da ke ƙasa, zaku iya ganin bayyani na asibitocinmu - gami da a Oslo (gami da Lambert kujeruda Akershus (Dannye itace og Sautin Eidsvoll). Jin kyauta don tuntuɓar mu idan kuna da wasu tambayoyi.
Mataki na ashirin da: Menene abincin da ya dace ga mutanen da ke da fibromyalgia?
Rubuta: Likitocin mu masu izini na jama'a a Vondtklikkene
Binciken gaskiya: Labaran mu koyaushe suna dogara ne akan tushe masu mahimmanci, nazarin bincike da mujallu na bincike - irin su PubMed da Laburaren Cochrane. Da fatan za a tuntuɓe mu idan kun ga wasu kurakurai ko kuna da sharhi.