Kodi mudadzukapo m'mawa muli ndi msana ndi chiuno cholimba, ndipo munavutika ndi ululu womwe umatenga tsiku lonse? Nthawi zina ululuwo umakhala waukulu kwambiri moti simungathe kuchita zinthu wamba. Ngati muli ndi zizindikirozi, zitha kukhala chifukwa cha matenda otchedwa Ankylosing Spondylitis. Musadandaule, uwu ndi matenda omwe amakhudza anthu ambiri. Lero, tikambirana za izi, komanso momwe mungathanirane ndi zizindikirozi, makamaka kudzera muzakudya zomwe mumadya.
Mwachidule, kodi Ankylosing Spondylitis (AS) ndi chiyani?
Ankylosing Spondylitis, kapena AS mwachidule, ndi mtundu wa nyamakazi womwe umayamba chifukwa cha kutupa. Umakhudza kwambiri mafupa a msana wanu. Makamaka, umakhudza mafupa pakati pa mafupa ang'onoang'ono (vertebrae) kumbuyo kwanu.
Taganizirani izi, msana wathu ndi gulu la mafupa ang'onoang'ono olumikizana, sichoncho? Malumikizidwe pakati pa mafupa awa amatithandiza kupindika patsogolo, kumbuyo, ndikupotoka mosavuta. Mu AS, malumikizidwe awa amakhala otupa nthawi zonse, kapena kutupa. Pakapita nthawi, kutupa kumeneku kungayambitse mafupa omwe ali mumsana kuti azilumikizana, ndikupanga fupa limodzi lalitali. Ndicho chifukwa chachikulu cha kuuma ndi kupweteka komwe mumamva m'mawa.
Anthu nthawi zambiri amasokoneza vutoli ndi kupweteka kwa msana komwe kumachitika nthawi zambiri. Koma AS ndi matenda osiyana, omwe amakhudza chitetezo cha mthupi. Ndipo sikuti amangokhudza msana wokha. Nthawi zina amatha kukhudza mafupa akuluakulu monga chiuno, mapewa, ndi mawondo, komanso maso ndi mtima.
Kodi pali ubale wotani pakati pa chithandizo ndi chakudya?
Pochiza AS, madokotala nthawi zambiri amapereka mankhwala oletsa kutupa. Mankhwala oletsa kutupa omwe si a steroidal, kapena NSAIDS , ndi gulu lalikulu la mankhwala. Mankhwalawa amatha kuchepetsa ululu ndi kuuma kwa minofu.
Koma pali vuto pang'ono apa. Kwa anthu ena, makamaka omwe ali ndi matenda a mtima kapena mavuto am'mimba monga gastritis, kugwiritsa ntchito NSAIDS kwa nthawi yayitali si lingaliro labwino. Pamenepo ndi pomwe tiyenera kuganizira njira zina zothanirana ndi zizindikiro zathu kuwonjezera pa mankhwala.
Chakudya ndi chimodzi mwa zida zamphamvu kwambiri zomwe tili nazo pano. Sichilowa m'malo mwa chithandizo choyenera , koma chingapangitse kusiyana kwakukulu pamoyo wanu chikaphatikizidwa ndi chithandizo.
Omega-3 fatty acids amalimbana ndi kutupa
Tsopano tiyeni tikambirane za ngwazi ya nkhaniyi. Amenewo ndi ma Omega-3 fatty acids. Mwina munamvapo dzinali kale. Mwachidule, awa ndi mafuta "abwino" omwe matupi athu amafunikira, koma sangathe kupanga okha. Tiyenera kuwatenga kuchokera ku chakudya.
N’chifukwa chiyani Omega-3 ndi yofunika kwa munthu amene ali ndi matenda a AS?
Ma Omega-3 ali ndi mphamvu zotsutsana ndi kutupa. Amagwira ntchito ngati moto wochepa (kutupa) mkati mwa matupi athu. Izi zimathandiza kuchepetsa kupweteka kwa mafupa, kutupa, komanso kuuma kwa m'mawa.
Kuti tipindule kwambiri ndi ma Omega-3 amenewa, matupi athu amafunikira ma omega-3 okhala ndi unyolo wautali. Zakudya za zomera zimakhala ndi ma omega-3 okhala ndi unyolo wautali. Ngakhale kuti thupi limatha kuwasandutsa kukhala unyolo wautali, limatero mwanjira yosagwira ntchito bwino. Ichi ndichifukwa chake zimakhala zothandiza kwambiri kupeza ma omega-3 okhala ndi unyolo wautali mwachindunji kuchokera ku zakudya zomwe zili ndi unyolo wambiri.
Ndi zakudya ziti zomwe zili ndi Omega-3 yambiri? Tiyeni tiwone.
Chabwino, tsopano mwina mukufuna kudziwa zakudya zolemera za Omega-3 izi. Tiyeni tiwone izi momveka bwino patebulo.
| Mtundu wa chakudya | N’chifukwa chiyani izi zili bwino? | Zitsanzo |
|---|---|---|
| Nsomba Yonenepa | Uwu ndiye gwero lolemera kwambiri la Omega-3 (EPA ndi DHA) ya unyolo wautali, yomwe imathandiza kwambiri kuchepetsa kutupa. | Salimoni, Tuna, Sardini, Mackerel, Herring |
| Zakudya Zina Zam'madzi | Izi zilinso ndi Omega-3. Ndi bwino kuwonjezera zakudya zosiyanasiyana. | Nkhono, Nkhanu, Ng'ombe |
| Zowonjezera Mafuta a Nsomba | Njira yabwino kwa iwo omwe sakonda kudya nsomba kapena omwe amavutika kudya mokwanira. | Amapezeka mu makapisozi kapena mu mawonekedwe amadzimadzi. Komabe, onetsetsani kuti mwaonana ndi dokotala musanagwiritse ntchito izi. |
| Magwero a Omega-3 ochokera ku zomera | Izi zili ndi Omega-3 (ALA) yochepa. Ngakhale kuti zina zimathandiza thupi, sizigwira ntchito bwino ngati nsomba. | Mbewu za fulakesi/Linseed, Mbewu za Chia, Walnuts, Mafuta a Canola |
Kodi mumaphatikiza bwanji zakudya izi m'moyo wanu?
- Yesani kuwonjezera nsomba yamafuta osachepera kawiri pa sabata . Mutha kuidya ngati curry, yokazinga, kapena yophikidwa ndi nthunzi.
- Onjezani supuni imodzi ya mbewu za fulakesi zophikidwa kapena mbewu za chia ku saladi ndi yogurt.
- Onjezani mtedza pang'ono mu oatmeal yanu kuti mudye chakudya cham'mawa.
Zakudya zoyenera kusamala kapena kuchepetsa
Kuwonjezera pa kuwonjezera zinthu zabwino, ndikofunikiranso kuchepetsa zakudya zomwe zimawonjezera kutupa, zomwe zingawonjezere ululu wanu.
- Shuga ndi chakudya chokonzedwa bwino: Zinthu monga zakumwa zotsekemera, makeke, mabisiketi, buledi woyera, ndi mpunga woyera (wochuluka) zimatha kuwonjezera kutupa m'thupi.
- Zakudya Zokonzedwa: Chepetsani kudya zakudya zokonzedwa kwambiri monga masoseji, mipira ya nyama, ndi Zakudya zokonzedwa mwachangu momwe mungathere.
- Mafuta Okhuta Ndi Osasinthika: Mafuta osapatsa thanzi awa amapezeka muzakudya zokazinga kwambiri, margarine, ndi zakudya zophikidwa. Amawonjezeranso kutupa.
- Kudya nyama yofiira mopitirira muyeso: Kafukufuku wina wasonyeza kuti kudya nyama yofiira kwambiri kumabweretsanso kutupa.
Mwachidule, ndi bwino kutsatira zakudya zachilengedwe, zophikidwa kunyumba momwe mungathere . Dzazani mbale yanu ndi masamba ndi zipatso zokongola. Zokometsera zathu monga turmeric, ginger, ndi adyo ndi zakudya zabwino kwambiri zotsutsana ndi kutupa. Musaiwale kuziwonjezeranso pazakudya zanu.
Uthenga Wopita Nawo Kunyumba
- Ankylosing Spondylitis (AS) ndi matenda a nyamakazi otupa omwe amakhudza kwambiri msana.
- Ngakhale kuti chithandizo chamankhwala n'chofunika kwambiri, kusintha zakudya kuti muchepetse zizindikiro kungathandize kwambiri.
- Kudya zakudya zokhala ndi mafuta ambiri a omega-3, makamaka nsomba zamafuta (monga salimoni, sardine, ndi mackerel), kungathandize kuchepetsa kutupa m'thupi.
- Kuchepetsa zakudya zokhala ndi shuga wambiri, zakudya zokonzedwa, ndi mafuta osapatsa thanzi kungathandize kupewa kukulitsa ululu ndi zizindikiro zina.
- Chofunika kwambiri: Musanasinthe zakudya zanu, kapena kuyamba kugwiritsa ntchito mafuta owonjezera monga mafuta a nsomba, chonde lankhulani ndi dokotala wanu ndipo apemphe chilolezo. Chomwe chimagwira ntchito kwa aliyense si chofanana.
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