Izinhlobo eziyi-7 zokudla okuvuthayo okuthi Aggravate Osteoarthritis

Izinhlobo ezithile zokudla zingadala i-osteoarthritis (i-osteoarthritis). Kulesi sihloko, sidlula izinhlobo ezingama-7 zokudla okungavuvukeli okungadala izinhlungu ezihlangene kanye ne-arthritis (isifo samathambo). Ukudla kuyingxenye ebalulekile yokuvimbela nokunciphisa izifo ezihlangene - futhi le ndatshana ingakunika imininingwane ewusizo futhi enhle kulokho okufanele ukugweme ukukugwema ukuvuleka-ups.

 

Isifo sokuqaqamba kwamalunga sisho ukuvuvukala kwamalunga okusiza ekuqedeni uqwanga olumunca ukushaqeka - futhi okuholela ku-osteoarthritis. Kunenqwaba yezifo ezihlangene ze-rheumatic, phakathi kwezinye isifo samathambo, okuholela ekubhujisweni okuhlangene okubanzi kanye nokukhubazeka kwamalunga (ngokwesibonelo, iminwe egobile noma egobile - njengakwi isifo samathambo wezandla). Okokugcina (i-RA), sincoma ukusetshenziswa kwansuku zonke kwe amagilavu ​​wokucindezela aguqulelwe ngokukhethekile og kokucindezelwa amasokisi yama-rheumatologists (ivula kusixhumanisi esisha).

 

Ibhalwe ngu: Imitholampilo yezinhlungu - I-Interdisciplinary Health umnyango Lambertseter (Oslo) [Bheka isifinyezo somtholampilo esigcwele wakhe - isixhumanisi sivuleka efasiteleni elisha]

- Igcine ukubuyekezwa: 12.10.2022

 

- Impilo engcono yansuku zonke yabantu abane-rheumatism nalabo abanobuhlungu obungapheli

Silwela labo abaphethwe ezinye izifo ezingamahlalakhona nobuhlungu be-rheumatism ukuze babe namathuba angcono okwelashwa nokuphenywa. Ngakho sikucela ngomusa ukuba wenze kanjalo njengathi ekhasini lethu le-FB og isiteshi sethu se-YouTube kwezokuxhumana ukuze uhlanganyele nathi ekulweni izimpilo zansuku zonke ezithuthukisiwe izinkulungwane zabantu.

 

Le ndatshana izokhuluma ngezinhlobo eziyisikhombisa zokudla okuvuvukalayo - izithako eziyisikhombisa okufanele uzigweme uma une-osteoarthritis ne-arthritis. Ngaphansi kwe-athikili, ungafunda nokuphawula kwabanye abafundi, futhi ubone izindlela zokuzilinganisa ezinconyiwe kanye nevidiyo enokuzivocavoca eguqulelwe kulabo abane-osteoarthritis.

 

1. Ushukela

Ukudla okunoshukela omningi - njengamaqebelengwane (njengamaqebelengwane esikole namakhekhe), amakhukhi namaswidi - empeleni kungashintsha indlela amasosha omzimba wakho asebenza ngayo. Impela, ucwaningo selukhombisile ukuthi impendulo yokuvuvukala lapho udla ushukela omningi empeleni ingadala ukuthi amasosha akho omzimba asetshenziswe ukusiza amagciwane namagciwane (1). Yebo, lokho-ushukela okulungile nezithako ezi-pro-inflammatory empeleni zikwenza ugule.

 

Lokhu kusabela okubizwa nge- "Glyco-Evasion-Hypothesis" ngaleyo ndlela kusiza ukukhulisa ukuvuvukala emzimbeni nasemalungeni akho. Ukufingqa, lokhu kungenxa yokuthi amasosha akho omzimba akhohlisiwe ukuthi angahlaseli ama-microbes, ama-pathogen kanye "nabanye abantu ababi" - kepha kunalokho uyabasiza ukubasiza basakaze ukuvuvukala okuqhubekayo nokuvuvukala.

 

Umphumela uyinqubo enamandla yokuvuvukala enika amandla ukugcinwa kwamanzi futhi ukusikeka kwezicubu ezithweni namathambo. Ngokuhamba kwesikhathi, lokhu kungenza ukuthi ijoyina lonakaliswe bese kuthi bobabili i-cartilage nezinye izicubu zamathambo ziwe. Sincoma ukusetshenziswa koju noma isiraphu yemaple emsulwa njengendawo yemvelo kashukela.

 

Sikukhumbuza ukuthi enye yezindlela ezinhle kakhulu zokuvimbela ukuhlangana okuhlanganayo ngokuqinisa imisipha yokuqina eseduze. Ukuvimbela okunjalo kumayelana nokuqinisa izicubu ezikhulula amalunga. Isibonelo, ukuqeqesha amathanga, isihlalo kanye okhalweni kungaba yindlela enhle yokudambisa imithambo yemithambo yethambo neyamadolo (2). Ividiyo engezansi ikhombisa izibonelo zokuzivocavoca okuhle kwe-hip osteoarthritis.

 

I-VIDEO: Ukuzivocavoca okuyi-7 ngokumelene ne-Osteoarthritis ku-Hip (Chofoza ngezansi ukuqala ividiyo)

Zizwe ukhululekile ukubhalisela mahhala esiteshini sethu - futhi silandele ikhasi lethu kwa-FB nsuku zonke, izeluleko zezempilo zamahhala nezinhlelo zokuzivocavoca ezingakusiza ubheke empilweni engcono.

 

 

I-2. Usawoti

Ukudla usawoti omningi kungenza ukuthi amaseli emzimbeni aqale ukuvuvukala ngoba aqala ukubamba amanzi amaningi. Lokho kusho ukuthi, amaminerali kasawoti abalulekile ukuze umzimba wakho usebenze - kepha esikhuluma ngakho lapha yilokho okwenzekayo uma uthola okuningi kakhulu.

 

I-Arthritis Foundation isho izibalo eziphetha ngokuthi umuntu akufanele adle ngaphezu kuka-1.5 amagremu kasawoti ngosuku. Ukubeka lokhu embonweni, abantu ngokuvamile badla amagremu ayi-3.4 usuku ngalunye ngocwaningo. Ngakho-ke ngaphezulu kokuphindwe kabili kunalokho okwedoswayo.

 

Lokhu kudala ukuqina kokuvuvukala kumaseli ethu nokuhlangana - ngokuqongelela uketshezi oluhambisanayo - nakho okuholela ekwandeni kobuhlungu obuhlangene kanye nesifo samathambo.

 

3. Fry nge

Ukudla okuthosiwe kuvame ukuthosiwe ku-oyili we-pro-inflammatory futhi kuqukethe okuphezulu kwamafutha agcwele, kanye nama-preservatives. Ezinye zezibonelo ezivame kakhulu zokudla okunjalo ngama-donuts namafrimu aseFrance. Ngenxa yenhlanganisela yokuqukethwe nokuthi lokhu kudla kwenziwa kanjani, lokhu kwaziwa njengokuvuvukala ngokweqile - okungukuthi, kuneqhaza ekukhuleni nasekuvukeni okunamandla komzimba wakho.

 

Asisho ukuthi akuvunyelwe ukuzijabulisa ngezinye izikhathi, kodwa inkinga ilele ekubeni yingxenye yokudla kwakho kwansuku zonke. Uma uhlushwa izifo ezinzima zamathambo, njengesifo samathambo, kubalulekile ke ukunamathela ekudleni okuqinile futhi ugweme izilingo ezingadingekile.

 

"Ukudla kwe-fibromyalgia" kuyisibonelo esihle seqoqo lemithetho yokudla elwa nokuvuvukala namathiphu. Sincoma ukuthi ufunde le ndatshana engezansi uma uhlushwa isifo samathambo, isifo samathambo, i-fibromyalgia noma amanye ama-syndromes obuhlungu obungamahlalakhona.

 

Funda futhi: - Umbiko Wocwaningo: Lesi yisidlo esihamba phambili seFibromyalgia

Chofoza esithombeni noma kusixhumanisi esingenhla ukuze ufunde kabanzi ngokudla okulungile okuhunyushwe kulabo abane-fibromyalgia, ukugula kwemisipha nobuhlungu obuhlangene.

 

4. Ufulawa omhlophe

Imikhiqizo eyenziwe ngamabele, efana nesinkwa esimhlophe, ivuselela ukusabela kokuvuvukala komzimba. Kungakho labo abane-osteoarthritis kanye ne-arthritis kufanele bagweme ukudla i-pasta eningi kakhulu, i-cereal kanye ne-cereal. Abaningi futhi babika ukuthi bathola ukuthuthuka okukhulu ebuhlungwini babo bokuhlangana kanye nokulimala okuhlanganyelwe ngokusika i-gluten.

 

Ufulawa omhlophe nemikhiqizo yokusanhlamvu esetshenzwe ngaleyo ndlela inomthelela ekuvuvukeni okwengeziwe kwamalunga nokukhuphuka kobuhlungu bokuhlangana. Ngakho-ke uma udla imikhiqizo eminingi enjalo yokudla futhi ngasikhathi sinye uhlushwa isifo samathambo, kufanele uyisike noma uyinqume ekudleni kwakho.

 

5. I-Omega-6 Fatty Acids

Ucwaningo selukhombisile ukuthi ukuba nama-acid amaningi e-omega 6 ekudleni kwakho kungakhuphula ubungozi besifo senhliziyo, umdlavuza, ukuvuvukala nokuxilongwa kwe-autoimmune. Kubonakele ukuthi ubudlelwano obungalingani phakathi kwama-omega 3 fatty acids (anti-inflammatory) ne-omega 6 bungadala izinkinga futhi bukhule ukuvuvukala okuhlanganyelwe kulabo abane-osteoarthritis kanye ne-arthritis.

 

Kutholakala ikakhulukazi ngama-omega 6 fatty acids ekudleni okungeyona okunempilo njengokudla okungenamsoco, amakhekhe, ukudla okulula, amazambane amazambane nenyama egcinwe (njenge-salami ne-ham ephulukisiwe). Lokhu kusho ukuthi umuntu onesifo samathambo kufanele agweme lolu hlobo lokudla - futhi kunalokho agxile ekudleni okunokuqukethwe okuphezulu kwe-omega 3 (njengezinhlanzi ezinamafutha namantongomane).

 

Ujinja unganconywa kunoma ngubani onenkinga yokuhlangana kwamathambo - futhi kuyaziwa nokuthi le mpande inenye ezinye izinzuzo eziningi zezempilo. Lokhu kungenxa yokuthi ujinja unomphumela oqinile wokulwa nokuvuvukala. Abantu abaningi abane-osteoarthritis baphuza ujinja njengetiye - bese kuthi kuze kube kathathu ngosuku ngezikhathi lapho ukuvuvukala kwamalunga kunamandla kakhulu. Ungathola izindlela zokupheka ezahlukahlukene zalokhu kusixhumanisi esingezansi.

 

Funda futhi: - 8 Izinzuzo Ezingakholeki Zempilo Zokudla Ujinja

 

6. Imikhiqizo yobisi

Imikhiqizo yobisi ibangela ukusabela kokuvuvukala kwabanye abantu - nakho okunikeza isisekelo sokwanda kobuhlungu obuhlangene kanye nesifo samathambo. Ucwaningo lonyaka ka-2017 (3) kubonise ukuthi abantu abaningi abanesifo samathambo bangaba nokwehla kwezimpawu nobuhlungu ngokusika ubisi lwenkomo.

 

Kubonakele nokuthi ukushintshela ebisini lwe-almond kungaba enye indlela enhle. Ngoba-ke usathola amafutha anempilo nezakhamzimba ezibalulekile.

 

7. Utshwala

Utshwala, futhi ikakhulukazi ubhiya, unokuqukethwe okuphezulu kakhulu kwama-purine. Ama-purine cishe ayaziwa ngabaningi njengombanduleli we-uric acid emzimbeni okuthi, phakathi kwezinye izinto, anikeze isisekelo sifo, kepha futhi kuvame ukufaka isandla ekwandiseni ukuvuvukala komzimba wakho nokuhlangana kwakho.

 

Bored for labo abathanda kakhulu ubhiya. Kepha uma ufuna ukuvuvukala okuhlanganayo nobuhlungu, khona-ke kufanele unciphise utshwala. Yikho.

 

 

Izinyathelo zokuziphakamisa ezinconyiwe ze-arthrosis, isifo samathambo nobuhlungu bamalunga

Iningi leziguli zethu liyasibuza mayelana nezinyathelo zokuzithiba ezingadambisa i-osteoarthritis nobuhlungu bamalunga. Lapha, izeluleko zethu kanye nezincomo zizoshintshwa ukuthi yiziphi izindawo ezithintekayo yi-osteoarthritis. Uma, isibonelo, i-osteoarthritis entanyeni ebangela izimo eziqinile zezinzwa, singancoma ukusetshenziswa kwansuku zonke i-hammock yentamo ukukhulula imisipha namalunga entamo - nokunciphisa ingozi yokuncinza.

 

Ngakho-ke sihlukanisa izincomo zethu zibe izigaba ezine:

1. I-arthrosis yesandla nomunwe
2. I-osteoarthritis yonyawo
3. I-osteoarthritis yamadolo
4. I-osteoarthritis yentamo

 

1. Izinyathelo zokulwa ne-arthrosis ezandleni naseminweni

Isifo samathambo esandla singadala ukuncipha kwamandla okubambelela kanye nokuqina kweminwe. Nge-osteoarthritis eminwe nasezandleni, siyajabula ukuncoma igloves lokucindezela, njengoba lezi nazo zinomphumela obhaliwe ngoba zinikeza ukusebenza okungcono kwesandla ku-osteoarthritis. Ngaphezu kwalokhu, sincoma futhi ukuqeqesha amandla akho okubamba abaqeqeshi bezandla ngokwezifiso (izixhumanisi zivuleka efasiteleni elisha lesiphequluli).

 

Amathiphu e-hand osteoarthritis: Amagilavu ​​okucindezela

Chofoza isithombe noma isixhumanisi wakhe ukufunda okwengeziwe ngalawa magilavu. Abantu abaningi abane-arthrosis nesifo samathambo babika umphumela omuhle lapho besebenzisa lezi.

 

2. Izinyathelo zokulwa ne-arthrosis ezinyaweni nasezinzwaneni

I-osteoarthritis onyaweni ingabangela ubuhlungu obuhlangene nokuqina. Kungase futhi kuholele ekushintsheni okuhlangene ezinzwaneni okungase kubangele ukugqama okukhulu i-hallux valgus (uzwane olubunjiwe olukhulu). Lapho iziguli zethu zicela izincomo ezinhle zalolu hlobo lwe-osteoarthritis, sincoma ngenjabulo ukusetshenziswa kwansuku zonke unyawo massage roller, abasakazi bezinzwane og kokucindezelwa amasokisi (izixhumanisi zivuleka efasiteleni elisha lesiphequluli).

 

Amathiphu e-foot osteoarthritis: Amasokisi wokucindezela

Lezi amasokisi okucindezela inikeza ukucindezelwa okuhle nokusekela nxazonke zonyawo kanye nesifunda sesithende. Enye yezinjongo eziyinhloko zamasokisi okucindezela ukukhulisa ukujikeleza kwegazi emisipha, imisipha kanye namalunga. Ukwanda kokujikeleza kwegazi bese kuthi-ke kunikeze ukufinyelela okwandisiwe kwezakhamzimba ukuze kusetshenziswe izindlela zokuphulukisa nokulungisa. Chofoza isithombe noma isixhumanisi esingenhla ukuze ufunde kabanzi mayelana nokuthi basebenza kanjani.

 

3. Izinyathelo zokulwa ne-knee osteoarthritis

Ukugqoka okuhlangene kanye nesifo samathambo emadolweni kungathatha impilo yansuku zonke. Ngokwemvelo ngokwanele, ukugula okunjalo kungaholela ekutheni uhambe kancane futhi ungahambi kancane ngenxa yobuhlungu. Ngalolu hlobo lobuhlungu obuhlangene, sinezincomo ezimbili eziyinhloko - ngesimo ukuxhaswa kwamadolo og usawoti we-arnica (izixhumanisi zivuleka efasiteleni elisha lesiphequluli). Lesi sakamuva singabhucungwa sibe amalunga abuhlungu futhi sinikeze ukukhululeka kobuhlungu.

 

Amathiphu ngokumelene ne-knee osteoarthritis: Amafutha e-Arnica (uhlikihlwe edolweni)

Abantu abaningi abane-arthrosis ne-arthritis emadolweni, namanye amalunga, babika umphumela omuhle futhi opholile lapho usebenzisa i-arnica ointment. Isetshenziswa ngokubhucunga amafutha ejoyintini elibuhlungu. Chofoza isithombe noma isixhumanisi wakhe ukuze ufunde kabanzi mayelana nokuthi isebenza kanjani.

 

4. Izinyathelo zokulwa ne-osteoarthritis yentamo

Sishilo phambilini ukuthi i-osteoarthritis kanye nokubalwa kwentamo kungadala izimo eziminyene zemizwa. Lokhu nakho kungaholela ekwandeni kobuhlungu nokuqina kwemisipha. Esinye sezincomo zethu eziyinhloko kulabo abaphethwe yi-neck osteoarthritis ukusetshenziswa intamo berth (eyaziwa nangokuthi i-neck hammock). Isebenza ngokwelula amalunga ngokuhlukana kancane, futhi inikeza impumuzo kuyo yomibili imisipha nezinzwa. Ucwaningo luye lwabonisa ukuthi okungenani imizuzu engu-10 yokusetshenziswa kwansuku zonke ibhale umphumela wokukhulula ngokumelene nobuhlungu bentamo. Ngaphezu kwalokhu, siyajabula futhi ukuncoma umuthi wokushisa - ukuncibilikisa imisipha yentamo eqinile.

 

Amathiphu e-neck osteoarthritis: I-hammock yentamo (yokuwohloka nokuphumula)

Akungabazeki ukuthi izintamo zethu zingaphansi kokucindezeleka okukhulu esikhathini sethu samanje. Ukusetshenziswa okwandisiwe, phakathi kwezinye izinto, ama-PC kanye nomakhalekhukhwini kuholele ekuthwaleni okuqinile nokucindezelwa kwemisipha nasemalungeni entamo. I-hammock yentamo inikeza intamo yakho ikhefu elifanele - futhi ingabonisa ocwaningweni ukuthi imizuzu eyi-10 yokusebenzisa nsuku zonke ibangele ubuhlungu obuncane bentamo kanye nokunciphisa ukucindezeleka kwezinzwa. Cindezela isithombe noma wakhe ukuze ufunde kabanzi mayelana nalesi silinganiso sokuzilinganisa esihlakaniphile.

 

Imitholampilo yezinhlungu: Xhumana nathi

Sinikeza ukuhlolwa kwesimanje, ukwelashwa kanye nokuqeqeshwa kokuvuselela ubuhlungu emisipha, imisipha, amalunga kanye nezinzwa. Abaningana bodokotela bethu banezitifiketi "ezisebenzayo nge-osteoarthritis".

Zizwe ukhululekile ukusithinta ngeyodwa yazo iminyango yethu yasemtholampilo (uhlolojikelele lomtholampilo luvuleka efasiteleni elisha) noma kuqhubeke ikhasi lethu Facebook (Vondtklinikkenne - Health and Training) uma unemibuzo. Ukuze ubhukhe i-aphoyintimenti, sinokubhukha nge-inthanethi kwamahora angu-XNUMX emitholampilo ehlukahlukene ukuze uthole isikhathi sokubonisana esikufanele kakhulu. Nawe wamukelekile futhi ukusishayela ucingo ngezikhathi zokuvulwa kwemitholampilo. Sineminyango yezinhlaka ezihlukene phakathi kwezinye izindawo, e-Oslo (kuhlanganise Lambert izihlalo) kanye noViken (I-Råholt og I-Eidsvoll). Abelaphi bethu abanekhono babheke ngabomvu ukuzwa kuwe.

 

 

Ulwazi olwengeziwe mayelana ne-osteoarthritis nobuhlungu bamalunga? Joyina leli qembu!

Joyina iqembu le-Facebook «I-Rheumatism ne-Chronic Pain - INorway: Ucwaningo nezindaba»(Chofoza lapha) ukuthola izibuyekezo zakamuva ocwaningweni nasekubhaleni abezindaba mayelana nokuphazamiseka kwezifo ezithile futhi ezingelapheki. Lapha, amalungu angathola usizo nokusekelwa - ngazo zonke izikhathi zosuku - ngokushintshana nakho kwabo siqu nezeluleko.

 

Zizwe ukhululekile ukuhlanganyela kwezokuxhumana nabantu

Futhi, sithanda ukukucela ngomusa ukuthi wabelane ngalesi sihloko ezinkundleni zokuxhumana noma ngebhulogi yakho (sicela uxhume ngqo esihlokweni). Ukuqonda nokwandisa ukugxila kuyisinyathelo sokuqala esiholela empilweni engcono yansuku zonke kulabo abane-rheumatism kanye nobuhlungu obungapheli.

iziphakamiso: 

Inketho A: Yabelana ngqo ku-FB - Kopisha ikheli lewebhusayithi bese ulinamathisela ekhasini lakho le-facebook noma eqenjini elifanele le-facebook oyilungu lalo. Noma cindezela inkinobho "YABELA" ngezansi ukuze wabelane ngokuthunyelwe ngokuqhubekayo kufacebook wakho.

Thinta lokhu ukuze wabelane ngokuqhubekayo. Ngiyabonga kakhulu kuwo wonke umuntu osiza ukukhuthaza ukuqonda okwandayo kwezifo ezingamahlalakhona!

Inketho B: Xhuma ngqo i-athikili kubhulogi yakho.

Inketho C: Landela futhi ulingane Ikhasi lethu le-Facebook (chofoza lapha uma ufisa)

futhi khumbula ukushiya isilinganiso sezinkanyezi uma uthanda isihloko:

imithombo:

I-PubMed [izixhumanisi zibalwe ngokuqondile esihlokweni]