Kuna sha'awar tasirin abinci a lafiyar ku? Anan za ku sami labarai a cikin nau'in abinci da abinci. Tare da abinci muna haɗa abubuwa da aka yi amfani da su a cikin dafa abinci na yau da kullun, ganye, tsire-tsire na halitta, abubuwan sha da sauran kayan abinci.

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

fibromyalgid abinci2 700px

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 - 'Ya'yan itãcen marmari da kayan marmari

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

blueberry Galatasaray

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

walnuts

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

ruwan tumatir

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

kifi

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 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

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

alkama ciyawa

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

  1. 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.

Alamar Youtube kadan- Jin daɗin bin Vondtklinikkene Verrrfaglig Helse a Youtube

facebook tambari karami- Jin daɗin bin Vondtklinikkene Verrrfaglig Helse a FACEBOOK

Gout da hauhawar jini | Bayyanar cututtuka, sanadin da jiyya na zahiri

Gout da hauhawar jini | Bayyanar cututtuka, sanadin da jiyya na zahiri

Gout da hyperuricaemia: Anan zaka iya karanta game da alamomi, alamomin asibiti, sanadiyyar magani na asali - da kuma shawarar tsofaffin mata. Bayani mai amfani da shawara mai kyau a gare ku waɗanda ke da gout.

 



Babban narkar da sinadarin uric acid a cikin jini ana kiransa hyperuricemia a yaren likitanci. Uric acid yana samuwa ne ta hanyar lalacewar abinci da na gina jiki - ana tace ruwan uric daga cikin koda da kuma cikin jiki ta hanyar fitsari idan ruwan ya wuce. Amma tare da yawan kwayar uric acid, daskararrun dunkulallen lu'u lu'u na iya zama a ciki da mahaɗan - kuma wannan bincike ne ake kira gout. Yanayin yana shafar mutane da yawa kuma yana iya haifar da ciwo da alamomi a mahaɗa - kamar kumburin haɗin gwiwa, redness da kuma ciwon matsi mai mahimmanci akan haɗin gwiwa da abin ya shafa. Ba da kyauta don raba labarin don ƙarin fahimtar wannan cuta. Ka ji daɗi ka bi mu ma ta hanyar kafofin sada zumunta.

 

TAMBAYA: Mutane da yawa tare da gout a babban yatsa suna son amfani da su yatsun kafa og musamman dace safa (hanyar haɗin yanar gizon tana buɗewa a cikin sabon taga) don haɓaka wurare dabam dabam da iyakance kaya akan yankin da abin ya shafa.

 

Hakanan karanta: - Wannan ya kamata ku sani game da Fibromyalgia

aches a tsokoki da gidajen abinci

 

Dalili: Me yasa kuke samun gout?

Akwai dalilai da dama da zasu sa mutum ya kamu da yawan yawan uric acid a cikin jini, da kuma gout. Ofaya daga cikin dalilan da aka fi sani shine kodan basa tace isashshen acid na uric kanta - kuma saboda haka wuce gona da iri wannan zai iya tasowa wanda zai iya haifar da daskararren acid na uric a cikin gidajen. Wani dalilin kuma shine kiba, cin abinci mai dauke da sinadarin uric acid mai yawa, yawan giya, ciwon suga ko kuma diuretics (magungunan da ke sa ka yin fitsari fiye da yadda aka saba).

 



Bayan dalilan da aka ambata, dalilai na kwayoyin, matsalolin metabolism, magunguna, psoriasis ko magani na kansar kuma zasu iya haifar da uric acid gout.

 

Bayyanar cututtuka da alamun asibiti: Ta yaya za ku san idan kun sami gout?

Levelsananan matakan uric acid a cikin jini zai haifar da gout a cikin gidajen - sannan kuma mafi yawanci a cikin babban yatsan yatsan kafa. Abubuwan da ke tattare da alamomin da alamun asibiti sun haɗa da kumburin ɗakuna, ja da ciwon matsi - da kuma tsananin haɗin gwiwa wanda yake mafi munin a farkon 12 - 24 hours bayan gout ya auku. Kwayar cutar na iya ci gaba har tsawon kwanaki ko har zuwa makonni da yawa. Bayan lokaci - idan ba a magance matsalar ba - to lu'ulu'u na uric acid ma na iya samarwa a cikin sauran mahaɗin.

 

Nagari Taimako Kai don Rheumatic da Chronic Pain

Guan safar hannu mai taushi - Photo Medipaq

Latsa hoton don karantawa game da safar hannu.

  • 'Yan yatsun kafa (ana amfani da shi don raba yatsun don haka hana yatsun kafafu - kamar su hallux valgus, lankwasa babban yatsa)
  • Taananan kaset (da yawa tare da rheumatic da zafi na yau da kullun suna jin cewa ya fi sauƙi horo tare da al'ada elastics)
  • Trigger batu Bukukuwa (taimakon kai don aiki da tsokoki a kullum)
  • Arnica kirim ko kwandishan mai zafi (mutane da yawa suna ba da rahoton wasu sauƙi na ciwo idan suka yi amfani da shi, misali, arnica cream ko yanayin zafi)

- Mutane da yawa suna amfani da cream na arnica don ciwo saboda dattin mahaɗa da jijiyoyin jiki. Latsa hoton da ke sama don karanta yadda akayi arnikakrem na iya taimakawa sauƙaƙan halin da kuke ciki na ciwo.

 

Magunguna: Tsarin magani na gout: Apple cider vinegar da ruwan 'ya'yan lemun tsami

Akwai magunguna na yau da kullun don yaƙar gout - amma kuma mutum na iya amfani da magunguna na halitta don warkar da cutar. Biyu daga cikin waɗannan “magungunan gida” su ne apple cider vinegar da ruwan lemun tsami.

 

Apple cider vinegar da lemun tsami sanannu ne, magungunan gida na asali waɗanda ake amfani dasu don matsaloli da yawa - kamar eleaukakar matakan uric acid a jiki. Apple cider vinegar zai iya aiki azaman mai tsabtace halitta ta hanyar taimakawa jiki cire manyan matakan kayan sharar gida. Hakanan yana dauke da sinadarin malic acid wanda yake taimakawa wajen lalata sinadarin uric acid. Hakanan zai iya taimaka wa jiki ya kula da matakin ƙoshin lafiya na jiki a cikin jiki - yayin da kuma bayar da gudummawar abubuwan haɓaka-kumburi da anti-oxidant.

girke-girke: A cewar wallafe-wallafen (Goutandyou.com), ana ƙara karamin cokali na ɗanyen da ba a kula da ruwan inabin apple ba a gilashin ruwa. Sannan a sha wannan abin sha sau biyu zuwa uku a rana. A wasu lokuta, zaka iya ƙara cokali biyu maimakon daya. Wannan abin shan zai iya taimakawa wajen rage yawan sinadarin uric acid a jiki - amma bai kamata a yi karin gishiri ba, domin zai iya rage yawan sinadarin potassium a jiki.

 



Ruwan lemun tsami na iya taimakawa wajen kawar da uric acid. A matsayin 'ya'yan itacen citrus, lemun tsami yana da babban matakin bitamin C - wanda, saboda albarkatun antioxidant mai ƙarfi, yana taimakawa wajen ruguza yawan abubuwan da ke cikin uric acid. Ana sha ruwan lemon tsami ta hanyar matse ruwan lemun tsami a cikin gilashin ruwan dumi kafin a sha shi a kan komai a ciki da safe. Ana iya shan wannan abin sha kowace rana.

 

Abinci: Guji abincin da ke da babban matakin tsarkakakke a cikinsu

Sau da yawa ana cewa rigakafi shine mafi kyawun magani. Saboda haka, a guji abincin da ke ɗauke da sinadarin purine mai girma - saboda waɗannan suna haifar da ƙaruwar uric acid cikin jiki. Ana samun tsarkakakken sinadarai a yawancin kayan abinci - amma wasu daga cikin abinci mafi wadataccen purine sune nama, sardines, herring, anchovies, naman alade, peas da bishiyar asparagus - don kaɗan.

Babban uric acid na iya haifar da haifar da lu'ulu'u ko gout, wanda yake matukar jin zafi ga gidajen abinci. Tare da magungunan gida waɗanda za a iya yi, ana iya sarrafa uric acid ta hanyar shawarwari na likita don ƙimar da ta dace, tsari, aiwatarwa, ilimi, da kimantawa.

 

Takaitacciyar

Kamar yadda aka ambata a baya, matakan uric acid a cikin jini na iya haifar da lu'ulu'u na uric acid a cikin gidajen abinci - wanda yake da matukar zafi. Baya ga hanyoyin da aka ambata na hanyoyin magani, gout kuma ana iya kula dashi ta hanyar likitanci ta hankali da kuma tsarin kulawa - wanda, a tsakanin sauran abubuwa, yana mai da hankali kan abinci.

 

BIDIYO - AYYUKA 7 NA MASU KARATU (A cikin wannan bidiyon zaku iya ganin dukkan ayyukan tare da bayani):

Shin bidiyon bai fara ba lokacin da kuka latsa shi? Gwada sabunta binciken ko kalli shi kai tsaye a tasharmu ta YouTube. Jin kyauta don biyan kuɗi zuwa tashar.

 

Shafi na gaba: - Dive: Learnarin koyo game da Gout

Jin zafi a ciki na kafa - Cutar Tarsal rami ciwo



Alamar Youtube kadan- 'Yanci ku bi Vondt.net a Youtube
facebook tambari karami- 'Yanci ku bi Vondt.net a FACEBOOK

 

Yi tambayoyi ta hanyar sabis ɗin bincikenmu kyauta? (Latsa nan don ƙarin koyo game da wannan)

- Jin daɗin amfani da mahaɗin da ke sama idan kuna da tambayoyi ko filin sharhi a ƙasa