So woasɔre anɔpa a w’akyi ne w’asen ayɛ den, na woapere ɛyaw a ɛkɔɔ so da mũ nyinaa pɛn? Ɛtɔ da bi a, ɛyaw no mu yɛ den araa ma wuntumi nyɛ nneɛma a ɛfata mpo. Sɛ wowɔ saa sɛnkyerɛnne ahorow yi a, ebetumi afi tebea bi a wɔfrɛ no Ankylosing Spondylitis. Mma ɛnhaw wo, eyi yɛ tebea a ɛka nnipa pii. Ɛnnɛ, yɛbɛka eyi ho asɛm, ne sɛnea wubetumi adi saa sɛnkyerɛnne ahorow yi so, titiriw denam nnuan a wudi so.
Sɛ yɛbɛka no tiawa a, dɛn ne Ankylosing Spondylitis (AS)?
Ankylosing Spondylitis, anaa AS tiawa mu no, yɛ ntini mu yare bi a ɔfe na ɛde ba. Ɛka nkwaa a ɛwɔ w’akyi berɛmo mu no titiriw. Ne titiriw no, ɛka nnompe nketewa (akyi berɛmo) a ɛwɔ w’akyi no ntam nkwaa.
Susuw ho hwɛ, yɛn akyi berɛmo yɛ nnompe nketewa a wɔaboaboa ano a ɛka wɔn ho wɔn ho, ɛnte saa? Nnompe yi ntam nkwaa ma yetumi kotow kɔ yɛn anim, kɔ akyi, na yɛkyinkyim ntɛm. Wɔ AS mu no, saa nkwaa yi ho yɛ hyew bere tenten, anaasɛ ɛho ahonhon. Bere kɔ so no, saa ɔfe yi betumi ama nnompe a ɛwɔ akyi berɛmo no mu no ayɛ biako, na ayɛ dompe tenten biako. Ɛno ne ade titiriw nti a wo ho yɛ wo den na wote yaw anɔpa no.
Nkurɔfo taa de tebea yi frafra akyi yaw a ɛtaa ba. Nanso AS yɛ yare foforo, na ɛfa nipadua no mu tumi a ɛko tia nyarewa no ho. Na ɛnyɛ akyi berɛmo no nkutoo na ɛwɔ hɔ. Ɛtɔ da bi a, ɛtumi ka nkwaa akɛseɛ te sɛ asen, mmati, ne nkotodwe, ne aniwa ne koma nso.
Abusuabɔ bɛn na ɛda ayaresa ne aduan ntam?
Sɛ nnuruyɛfo resa AS a, wɔtaa kyerɛw nnuru a ɛhyɛ ɔfe ano. Nnuru a ɛnyɛ steroid a wɔde ko tia ɔyare mmoawa, anaa NSAIDS , ne nnuru kuw titiriw. Eyinom betumi atew ɛyaw ne akisikuru so kɛse.
Nanso asɛnnennen ketewaa bi wɔ ha. Wɔ nnipa binom fam, titiriw wɔn a wɔwɔ koma ne ntini mu yare anaa yafunu mu haw te sɛ yafunu mu yare no, NSAIDS yi a wɔde bedi dwuma bere tenten no nyɛ adwene pa. Ɛno ne bere a ɛsɛ sɛ yesusuw akwan foforo a yɛbɛfa so adi yɛn yare no ho sɛnkyerɛnne ho dwuma de aka nnuru ho.
Aduan yɛ akode a tumi wom sen biara a yɛwɔ wɔ ha no mu biako. Ɛnyɛ ade a wɔde besi ayaresa a ɛfata ananmu, nanso ebetumi ama nsakrae kɛse aba w’asetra mu bere a wɔde ka ayaresa ho no.
Omega-3 srade a ɛwɔ nipadua mu no ko tia ɔfe
Afei ma yɛnka asɛm yi mu ɔbran no ho asɛm. Ɛno ne Omega-3 srade a ɛwɔ nipadua no mu. Ebia woate saa din yi pɛn. Sɛ yɛbɛka no tiawa a, eyinom ne srade "pa" a yɛn nipadua hia, nanso entumi nnyɛ n'ankasa. Ɛsɛ sɛ yenya wɔn fi aduan mu.
Dɛn nti na Omega-3 ho hia ma obi a ɔwɔ AS?
Omega-3s wɔ tumi a ɛko tia ɔyare mmoawa. Wɔyɛ adwuma te sɛ ogya ketewaa bi (ɔhyew) wɔ yɛn nipadua mu. Eyi boa ma nkwaa mu yaw, ɛhohoro, ne anɔpa a ɛyɛ den no so tew.
Sɛ yebetumi anya Omega-3 ahorow yi so mfaso kɛse a, yɛn nipadua hia omega-3 ahorow a ɛwɔ nkɔnsɔnkɔnsɔn tenten no. Afifide mu nnuan wɔ omega-3 a ɛyɛ nkɔnsɔnkɔnsɔn tiawa. Ɛwom sɛ nipadua no tumi dan wɔn kɔ nkɔnsɔnkɔnsɔn tenten de, nanso ɛyɛ saa wɔ ɔkwan a ɛnyɛ adwuma yiye so. Ɛno nti na etu mpɔn kɛse sɛ wubenya omega-3 a ɛwɔ nkɔnsɔnkɔnsɔn tenten mu tẽẽ afi nnuan a ɛwɔ mu pii mu no.
Nnuan bɛn na Omega-3 pii wom? Momma yɛnhwɛ.
Okay, afei ebia wobɛpɛ sɛ wuhu nea saa nnuan a Omega-3 pii wom yi yɛ. Momma yɛnhwɛ eyi pefee wɔ pon bi so.
| Aduan su | Dɛn nti na eyinom ye? | Nhwɛso ahorow |
|---|---|---|
| Mpataa a srade wom | Eyi ne Omega-3 a ɛwɔ nkɔnsɔnkɔnsɔn tenten (EPA ne DHA) a etu mpɔn kɛse wɔ ɔfe a ɛtew so no fibea a ɛdɔɔso sen biara. | Salmon, Tuna, Sardines, Mackerel, Nnua a wɔfrɛ no Herring |
| Po mu Nnuan Afoforo | Omega-3 bi nso wɔ eyinom mu. Ɛyɛ papa sɛ wode nneɛma ahorow bɛka w’aduan ho. | Prawns, Ɔkraman, Squid |
| Mpataa Ngo a Wɔde Ka Ho | Ɔkwan a ɛyɛ mmerɛw ma wɔn a wɔmpɛ sɛ wobedi mpataa anaasɛ ɛyɛ den ma wɔn sɛ wobenya nea ɛdɔɔso. | Wobetumi anya bi wɔ capsules anaa nsu mu, nanso bere nyinaa kɔ wo duruyɛfo nkyɛn ansa na wode eyinom adi dwuma. |
| Omega-3 fibea ahorow a efi afifide mu | Eyinom kura Omega-3 (ALA) a ɛwɔ nkɔnsɔnkɔnsɔn tiawa. Ɛwom sɛ dodow bi so wɔ mfaso ma nipadua no de, nanso entu mpɔn te sɛ mpataa. | Flaxseeds/Linseed, Chia aba, Walnuts, Canola ngo |
Wobɛyɛ dɛn de saa nnuan yi ahyɛ w’asetra mu?
- Bɔ mmɔden sɛ anyɛ yiye koraa no wode mpataa a srade wom a wɔde ma mprenu dapɛn biara bɛka ho . Wubetumi adi no sɛ curry, wɔayam, anaasɛ wɔayam.
- Fa flax aba a wɔayam anaa chia aba teaspoon biako gu salad ne yogurt mu.
- Fa walnuts bi ka wo oatmeal ho ma anɔpaduan.
Nnuan a ɛsɛ sɛ yɛhwɛ yiye wɔ ho anaasɛ ɛtew so
Wɔ nneɛma pa a wode bɛka ho akyi no, ɛho hia nso sɛ wotew nnuan a ɛma ɔfe kɔ soro, na ɛno betumi ama wo yaw no ayɛ kɛse no so.
- Asikre ne carbohydrates a wɔayɛ no yiye: Nneɛma te sɛ anonne a ɛyɛ dɛ, keeki, bisket, abodoo fitaa, ne aburow fitaa (a ɛboro so) betumi ama ɔfe ayɛ kɛse wɔ nipadua no mu.
- Nnuan a Wɔayɛ: Tew nnuan a wɔayɛ no yiye te sɛ soseji, nam a wɔayam, ne noodles a wɔayam no ntɛm a wudi so sɛnea wubetumi.
- Saturated ne Trans Fats: Saa srade a ɛnyɛ papa yi wɔ nnuan a wɔayam, margarine, ne nneɛma a wɔato mu. Wɔma ɔfe nso yɛ kɛse.
- Nam kɔkɔɔ a wodi boro so: Nhwehwɛmu ahorow bi ada no adi sɛ nam kɔkɔɔ a wodi pii nso ne ɔfe wɔ abusuabɔ.
Sɛ yɛbɛka no tiawa a, eye sɛ wobɛbata abɔde mu aduan a wɔnoa wɔ fie ho sɛnea wubetumi . Fa nhabannuru ne nnuaba a ɛyɛ kɔla ahorow a ɛyɛ nyankontɔn hyɛ wo prɛte no ma. Yɛn nnuhuam te sɛ turmeric, ginger, ne garlic nso yɛ nnuan akɛse a ɛko tia ɔyare mmoawa. Mma wo werɛ mmfi sɛ wode bɛka w’aduan ho, nso.
Nkrasɛm a Wɔde Kɔ Fie
- Ankylosing Spondylitis (AS) yɛ ntini mu yare a ɛma obi ho hyehye no a ɛka akyi berɛmo no titiriw.
- Ɛwom sɛ aduruyɛ ho hia yiye de, nanso nsakrae a wɔyɛ wɔ aduan mu de siw yare no ho sɛnkyerɛnne ahorow ano no betumi ama wo ho atɔ wo kɛse.
- Sɛ wodi nnuan a omega-3 srade pii wom, titiriw mpataa a srade wom (te sɛ salmon, sardines, ne mackerel) a, ebetumi atew ɔfe a ɛwɔ nipadua no mu no so.
- Sɛ wɔtew nnuan a asikre pii wom, nnuan a wɔayɛ, ne srade a ɛnyɛ papa so a, ebetumi aboa ma wɔasiw ɛyaw ne sɛnkyerɛnne afoforo a emu yɛ den ano.
- Nea ɛho hia sen biara: Ansa na wobɛyɛ nsakrae kɛse biara wɔ w’aduan mu, anaasɛ wubefi ase ayɛ aduannuru te sɛ mpataa ngo no, yɛsrɛ wo ne wo duruyɛfo nkasa na nya wɔn pene. Nea ɛyɛ adwuma ma obiara no nyɛ ade koro.
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