Ua ala aʻe ʻoe i ke kakahiaka me ke kua ʻoʻoleʻa a me nā pūhaka, a ua hakakā me ka ʻeha i mau i ka lā a pau? I kekahi manawa ua koʻikoʻi loa ka ʻeha a hiki ʻole iā ʻoe ke hana i nā hana maʻamau. Inā loaʻa iā ʻoe kēia mau hōʻailona, hiki ke ma muli o kahi maʻi i kapa ʻia ʻo Ankylosing Spondylitis. Mai hopohopo, he maʻi kēia e hoʻopilikia i nā poʻe he nui. I kēia lā, e kamaʻilio mākou e pili ana i kēia, a pehea e hiki ai iā ʻoe ke kaohi i kēia mau hōʻailona, ʻoi aku hoʻi ma o nā meaʻai āu e ʻai ai.
I ka ʻōlelo maʻalahi, he aha ka Ankylosing Spondylitis (AS)?
ʻO ka Ankylosing Spondylitis, a i ʻole AS no ka pōkole, he ʻano arthritis i hoʻokumu ʻia e ka mumū. Hoʻopilikia nui ia i nā hono i loko o kou iwi kuamoʻo. ʻO ke kikoʻī, hoʻopilikia ia i nā hono ma waena o nā iwi liʻiliʻi (vertebrae) ma kou kua.
E noʻonoʻo e pili ana i ia mea, he hōʻiliʻili iwi liʻiliʻi ko kākou iwi kuamoʻo i pili kekahi i kekahi, ʻeā? ʻO nā hono ma waena o kēia mau iwi e ʻae iā kākou e kūlou i mua, i hope, a wili maʻalahi. I ka AS, lilo kēia mau hono i ka mumū mau, a i ʻole ka pehu. I ka hala ʻana o ka manawa, hiki i kēia mumū ke hoʻopili i nā iwi o ka iwi kuamoʻo, e hana ana i hoʻokahi iwi lōʻihi. ʻO ia ke kumu nui o ka ʻoʻoleʻa a me ka ʻeha āu e manaʻo ai i ke kakahiaka.
Hoʻohui pinepine ka poʻe i kēia ʻano me ka ʻeha kua maʻamau. Akā, he maʻi ʻokoʻa ka AS, e pili ana i ka ʻōnaehana pale o ke kino. ʻAʻole ia i kaupalena wale ʻia i ka iwi kuamoʻo. I kekahi manawa hiki ke hoʻopilikia i nā hono nui e like me nā pūhaka, nā poʻohiwi, a me nā kuli, a me nā maka a me ka puʻuwai.
He aha ka pilina ma waena o ka lāʻau lapaʻau a me ka meaʻai?
I ka mālama ʻana iā AS, kuhikuhi pinepine nā kauka i nā lāʻau lapaʻau e kāohi i ka mumū. ʻO nā lāʻau lapaʻau anti-inflammatory non-steroidal, a i ʻole NSAIDS , ka hui nui o nā lāʻau. Hiki i kēia ke hōʻemi nui i ka ʻeha a me ka ʻoʻoleʻa.
Akā, aia kekahi pilikia iki ma ʻaneʻi. No kekahi poʻe, ʻoi aku hoʻi ka poʻe me nā maʻi cardiovascular a i ʻole nā pilikia ʻōpū e like me ka gastritis, ʻaʻole maikaʻi ka hoʻohana ʻana i kēia mau NSAID i ka wā lōʻihi. ʻO ia ka manawa e pono ai mākou e noʻonoʻo e pili ana i nā ala ʻē aʻe e hoʻokele ai i kā mākou mau hōʻailona ma waho aʻe o ka lāʻau lapaʻau.
ʻO ka meaʻai kekahi o nā mea kaua ikaika loa a kākou ma ʻaneʻi. ʻAʻole ia he pani no ka mālama pono ʻana, akā hiki iā ia ke hana i kahi ʻokoʻa nui i kou ola ke hui pū ʻia me ka mālama ʻana.
Hoʻouka nā waikawa momona Omega-3 i ka mumū
I kēia manawa, e kamaʻilio kākou e pili ana i ke kanaka koa o kēia moʻolelo. ʻO ia nā waikawa momona Omega-3. Ua lohe paha ʻoe i kēia inoa ma mua. I ka ʻōlelo maʻalahi, ʻo ia nā momona "maikaʻi" e pono ai ko kākou kino, akā ʻaʻole hiki ke hana iā lākou iho. Pono kākou e loaʻa iā lākou mai ka meaʻai.
No ke aha he mea nui ka Omega-3 no kekahi me AS?
He mau waiwai anti-inflammatory ikaika ko Omega-3. Hana lākou e like me ke ahi liʻiliʻi (inflammation) i loko o ko mākou kino. Kōkua kēia i ka hōʻemi ʻana i ka ʻeha o nā hono, ka pehu ʻana, a me ka ʻoʻoleʻa o ke kakahiaka.
I mea e loaʻa ai ka hapa nui o kēia mau Omega-3, pono i ko kākou kino nā omega-3 kaulahao lōʻihi. Loaʻa i nā meaʻai mea kanu nā omega-3 kaulahao pōkole. ʻOiai hiki i ke kino ke hoʻololi iā lākou i kaulahao lōʻihi, hana ia pēlā ma ke ʻano kūpono ʻole. No laila ʻoi aku ka maikaʻi o ka loaʻa ʻana o nā omega-3 kaulahao lōʻihi pololei mai nā meaʻai momona i loko.
He aha nā meaʻai i waiwai i ka Omega-3? E nānā kākou.
ʻAe, i kēia manawa makemake paha ʻoe e ʻike i kēia mau meaʻai momona i ka Omega-3. E nānā pono kākou i kēia ma kahi papa.
| ʻAno meaʻai | No ke aha he maikaʻi kēia mau mea? | Nā Laʻana |
|---|---|---|
| Iʻa momona | ʻO kēia ke kumu waiwai nui loa o ka Omega-3 kaulahao lōʻihi (EPA a me DHA), he mea kūpono loa ia i ka hōʻemi ʻana i ka mumū. | Salemona, Tuna, Sardines, Mackerel, Herring |
| Nā Meaʻai Kai ʻē aʻe | Loaʻa i kēia mau mea kekahi Omega-3. He mea maikaʻi ke hoʻohui i nā ʻano like ʻole i kāu meaʻai. | ʻŌpae, ʻUla, Heʻe |
| Nā Mea Hoʻohui ʻAila Iʻa | He koho kūpono no ka poʻe makemake ʻole e ʻai i ka iʻa a i ʻole ka poʻe pilikia i ka lawa ʻana. | Loaʻa kēia mau mea i loko o ke ʻano wai a i ʻole nā capsules, akā e nīnau mau i kāu kauka ma mua o ka hoʻohana ʻana. |
| Nā kumu mea kanu o Omega-3 | Loaʻa i loko o kēia nā Omega-3 kaulahao pōkole (ALA). ʻOiai he pono kekahi mau nui i ke kino, ʻaʻole lākou e like me ka iʻa. | Nā hua flaxseed/Linseed, nā hua Chia, nā walnuts, ka ʻaila Canola |
Pehea ʻoe e hoʻohui ai i kēia mau meaʻai i kou ola?
- E hoʻāʻo e hoʻokomo i kahi lawelawe ʻana o ka iʻa ʻaila ma ka liʻiliʻi ʻelua i ka pule . Hiki iā ʻoe ke ʻai ia mea ma ke ʻano he kari, kālua ʻia, a mahu ʻia paha.
- E hoʻohui i hoʻokahi teaspoon o nā hua flax lepo a i ʻole nā hua chia i nā salakeke a me ka yogurt.
- E hoʻohui i kekahi mau walnuts i kāu oatmeal no ka ʻaina kakahiaka.
Nā meaʻai e makaʻala ai a e hōʻemi paha
Ma waho aʻe o ka hoʻohui ʻana i nā mea maikaʻi, he mea nui hoʻi e hōʻemi i nā meaʻai e hoʻonui ai i ka mumū, hiki ke hoʻonui i kou ʻeha.
- ʻO ke kō a me nā kalapona i hoʻomaʻemaʻe ʻia: ʻO nā mea e like me nā mea inu ʻono, nā keke, nā biscuits, ka berena keʻokeʻo, a me ka laiki keʻokeʻo (i ka nui) hiki ke hoʻonui i ka mumū i loko o ke kino.
- Nā Meaʻai i Hana ʻia: E hōʻemi i kāu ʻai ʻana i nā meaʻai i hana nui ʻia e like me nā sausage, meatballs, a me nā noodles koke i ka hiki.
- Nā Momona Kūpaʻa a me nā Momona Trans: Loaʻa kēia mau momona maikaʻi ʻole i nā meaʻai i palai hohonu ʻia, ka margarine, a me nā mea i hoʻomoʻa ʻia. Hoʻonui pū lākou i ka mumū.
- ʻO ka ʻai nui ʻana i ka ʻiʻo ʻulaʻula: Ua hōʻike kekahi mau noiʻi e pili pū ana ka ʻai ʻana i ka nui o ka ʻiʻo ʻulaʻula me ka mumū.
I ka ʻōlelo maʻalahi, ʻoi aku ka maikaʻi o ka pili ʻana i kahi papaʻai kūlohelohe i kuke ʻia ma ka home i ka hiki . E hoʻopiha i kāu pā me ke ānuenue o nā mea kanu a me nā huaʻai kala. ʻO kā mākou mau mea ʻala e like me ka turmeric, ginger, a me ke kālika he mau meaʻai anti-inflammatory maikaʻi loa. Mai poina e hoʻohui iā lākou i kāu mau meaʻai.
Leka Lawe-Home
- ʻO ka Ankylosing Spondylitis (AS) kahi maʻi mumū e hoʻopilikia mua i ka iwi kuamoʻo.
- ʻOiai he mea nui loa ka mālama ʻana i ka lāʻau lapaʻau, hiki i ka hoʻololi ʻana i ka meaʻai e kaohi ai i nā hōʻailona ke hāʻawi i ka hōʻoluʻolu nui.
- ʻO ka ʻai ʻana i nā meaʻai waiwai i nā omega-3 fatty acids, ʻoi aku ka iʻa ʻaila (e like me ka salmon, sardines, a me ka mackerel), hiki ke hōʻemi i ka mumū i loko o ke kino.
- ʻO ka hōʻemi ʻana i nā meaʻai kiʻekiʻe i ke kō, nā meaʻai i hana ʻia, a me nā momona maikaʻi ʻole e kōkua i ka pale ʻana i ka hoʻonui ʻia o ka ʻeha a me nā hōʻailona ʻē aʻe.
- ʻO ka mea nui loa: Ma mua o ka hana ʻana i kekahi mau hoʻololi nui i kāu papaʻai, a i ʻole ka hoʻomaka ʻana i kahi mea hoʻohui e like me ka ʻaila iʻa, e ʻoluʻolu e kamaʻilio me kāu kauka a loaʻa kā lākou ʻae. ʻAʻole like ka mea e pono ai no kēlā me kēia kanaka.
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