Zing lamah hnungzang leh hip khauh takin i tho a, nilengin natna i tuar tawh em? A chang chuan a natna hi a na lutuk a, thil pangngai pawh i ti thei lo. Heng symptoms te hi i neih chuan Ankylosing Spondylitis tih natna vang pawh a ni thei. Lungngai suh, hei hi mi tam tak tuar thei dinhmun a ni. Vawiin hian he thu hi kan sawi dawn a, heng symptoms te hi i control theih dan tur te, a bik takin i ei leh in hmanga i control theih dan tur te kan sawi dawn a ni.
A awlsam zawngin, Ankylosing Spondylitis (AS) hi eng nge ni?
Ankylosing Spondylitis, a tawi zawngin AS tih hi arthritis chi khat, inflammation avanga lo awm a ni. I ruhro (spine) chhunga ruh (joint) te a nghawng ber. A bik takin i hnungzang ruh te (vertebrae) inkar ruh (joint) te a nghawng a ni.
Ngaihtuah teh, kan ruhro hi ruh te te inzawmkhawm a ni a, a dik em? Heng ruhte inkara inzawmnate hian hmalam, hnunglam, leh inher awlsam takin min pe thei a ni. AS-ah chuan heng ruhte hi chronically inflamed, a nih loh leh a hring chhuak thin. Hun a kal zel a, he inflammation hian ruh chhunga ruhte chu a inzawm khawm a, ruh sei tak pakhat a siam thei a ni. Chu chu zing lama i rilru hahna leh i natna chhan ber a ni.
Mite chuan he natna hi hnungzang natna tlanglawn tak nen an buaipui fo thin. Mahse AS hi natna danglam tak a ni a, taksa invenna (immune system) a inrawlh a ni. Tin, ruhroah chauh a innghat lo bawk. A chang chuan ruh lian tak tak, hip, shoulder, leh knees te bakah mit leh thinlung te a nghawng thei bawk.
Enkawlna leh ei leh in inzawmna chu eng nge ni?
AS enkawl hian doctor-te chuan inflammation control thei damdawi an pe fo thin. Non-steroidal anti-inflammatory drugs, emaw NSAIDS , te hi damdawi pawl lian ber an ni. Chungte chuan natna leh rilru hahna nasa takin a tiziaawm thei a ni.
Mahse hetah hian harsatna tlem a awm. Mi thenkhat tan chuan, a bik takin rilru lam natna emaw, chaw kawng lama harsatna nei emaw, gastritis ang chi te tan chuan heng NSAIDS te hi hun rei tak hman hi thil tha a ni lo. Chutih lai chuan damdawi bakah hian kan symptoms enkawl dan dang kan ngaihtuah a ngai a ni.
Hetah hian ralthuam chak ber pakhat chu ei leh in hi a ni. Enkawlna dik tak thlaktu a ni lo a, mahse enkawlna nena inzawm chuan i nunah danglamna nasa tak a thlen thei a ni.
Omega-3 fatty acids hian inflammation a do thin
Tunah chuan he thawnthua mi huaisen chungchang hi han sawi ila. Chu chu Omega-3 fatty acids a ni. He hming hi i lo hre tawh ngei ang. A awlsam zawngin, hengte hi kan taksain a mamawh, mahse mahni chauha a siam theih loh thau "tha" te an ni. Chaw atanga kan hmuh a ngai a ni.
Engvangin nge AS vei tan chuan Omega-3 hi a pawimawh?
Omega-3s hian anti-inflammatory property chak tak a nei a. Kan taksa chhunga mei (inflammation) te tak te ang maiin an che thin. Hei hian ruh natna, ruh natna, leh zingkar ruh natna te a tiziaawm a ni.
Heng Omega-3s atanga hlawkna tam ber kan hmuh theih nan kan taksa hian long-chain omega-3s te hi a mamawh a ni. Thlai chawah hian short-chain omega-3s a awm a. Taksa hian long-chain-ah a chantir thei a, mahse a hlawhtling lo hle. Chuvangin long-chain omega-3s hi ei tur tam tak atanga direct a hmuh hi a hlawk zawk.
Eng ei tur nge Omega-3 pai? I han en teh ang.
Okay, tunah chuan heng Omega-3 tamna ei tur te hi eng nge an nih i hre duh ngei ang. Hei hi table pakhatah chiang takin han thlir ila.
| Chaw chi hrang hrang | Engvangin nge hengte hi a tha? | Entirnan |
|---|---|---|
| Nga thau tak tak | Hei hi long-chain Omega-3 (EPA leh DHA) awmna hausa ber a ni a, inflammation tihziaawmna kawngah a tangkai hle. | Salmon, Tuna, Sardines, Mackerel, Herring te pawh a awm bawk |
| Seafood dang pawh a awm | Hengte hian Omega-3 engemaw zat an nei bawk. I ei leh in ah chi hrang hrang dah tel a tha. | Prawn, Lobster, Squid te pawh a awm bawk |
| Fish Oil Supplements te pawh a awm bawk | Sangha ei duh lo emaw, ei tur ei harsa emaw tan chuan duhthlan tur remchang tak a ni. | Capsule emaw liquid angin emaw a awm. Mahse, hengte hi i hman hmain doctor rawn hmasa phawt ang che. |
| Thlai atanga siam Omega-3 a awm | Chung zingah chuan short-chain Omega-3 (ALA) a awm a. A tlem berah chuan taksa tana \angkai tak ni mah se, sangha angin a \angkai lo. | Flaxseeds/Linseed, Chia chi, Walnuts, Canola oil te a awm bawk |
Engtin nge heng ei turte hi i nunah i dah tel?
- Kar khatah vawi hnih tal sangha hriak nei ei tur khat telh tum ang che . Curry angin i ei thei a, grilled angin i ei thei bawk a, steamed angin i ei thei bawk.
- Salad leh yogurt-ah hian flax chi emaw chia chi emaw teaspoon khat dah la.
- Chawhmeh atan i oatmeal-ah walnuts tlem tal dah la.
Chaw ei tur fimkhur tur emaw, tihtlem tur emaw
Thil tha dah belh bakah hian inflammation tipungtu ei tur tihtlem a pawimawh bawk a, chu chuan i natna a tizual thei a ni.
- Sugar leh refined carbohydrates: Thil thlum tak tak, cake, biscuit, chhang var, leh buhfai var (a tam lutuk) ang chi te hian taksaah inflammation a tipung thei a ni.
- Processed Foods: Processed foods sang tak tak, sausage, meatballs, leh instant noodles te chu a theih ang anga ei tlem la.
- Saturated leh Trans Fats: Heng thau hrisel lo tak takte hi deep-fried foods, margarine leh baked goods-ah te a awm a. Tin, inflammation an tipung bawk.
- Sa sen ei tam lutuk: Zirchianna thenkhatah chuan sa sen ei tam lutuk hi inflammation nen pawh a inzawm tih an hmuchhuak.
A awlsam zawngin, a theih ang anga natural, home-cooked diet zawm hi a tha ber . I plate-ah chuan thlai leh thei chi hrang hrang rainbow-in khat rawh. Kan thil rimtui turmeric, ginger, leh garlic te pawh hi anti-inflammatory foods tha tak an ni. I chaw eiah pawh dah tel theihnghilh suh.
Take-Home Thuchah a ni
- Ankylosing Spondylitis (AS) hi inflammatory arthritis condition a ni a, a bik takin ruhro a nghawng a ni.
- Damdawi lam enkawlna hi a pawimawh hle nachungin, natna lan chhuah dan control nan ei leh in lama inthlak danglamna siam hian hahdamna nasa tak a pe thei a ni.
- Omega-3 fatty acids tamna ei tur, a bik takin sangha hriak (salmon, sardines, leh mackerel ang chi) ei hian taksaa inflammation a tiziaawm thei a ni.
- Sugar tamna ei tur, processed foods, leh thau hrisel lo ei tlem hian natna leh symptom dangte a zual zel loh nan a pui thei a ni.
- A pawimawh ber: I ei leh in lama inthlak danglamna lian tham i siam hmain, emaw, sangha hriak ang chi supplement i tan hmain, i doctor nen inbia la, an remtihna la hmasa phawt ang che. Mi zawng zawng tana hnathawk tur chu a inang lo.
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