Wakambomuka mangwanani wakaomesa musana nechiuno, worwadziwa zuva rese here? Dzimwe nguva kurwadziwa kwacho kwakanyanya zvekuti haugone kuita mabasa akajairika. Kana uine zviratidzo izvi, zvinogona kunge zvichikonzerwa nechirwere chinonzi Ankylosing Spondylitis. Usazvidya moyo, ichi chirwere chinokanganisa vanhu vazhinji. Nhasi, tichataura nezvazvo, uye kuti ungadzora sei zviratidzo izvi, kunyanya kuburikidza nechikafu chaunodya.
Zvichitaurwa zviri nyore, chii chinonzi Ankylosing Spondylitis (AS)?
Ankylosing Spondylitis, kana kuti AS muchidimbu, imhando yearthritis inokonzerwa nekuzvimba. Inonyanya kukanganisa majoini emusana wako. Kunyanya, inokanganisa majoini ari pakati pemapfupa madiki (vertebrae) kumusana wako.
Funga nezvazvo, musana wedu muunganidzwa wemapfupa madiki akabatana, handiti? Imhaka yemajoini ari pakati pemapfupa aya ndiyo inoita kuti tikwanise kukotama mberi, kumashure, uye kumonyoroka zviri nyore. MuAS, pane kuzvimba kusingaperi, kureva kuzvimba, kwemajoini aya. Nekufamba kwenguva, kuzvimba uku kunogona kukonzera kuti mapfupa emusana abatane pamwe chete uye ave pfupa rimwe chete refu. Ndicho chikonzero chikuru chekuomarara nekurwadziwa kwatinonzwa mangwanani.
Vanhu vanowanzo sanganisa chirwere ichi nekurwadziwa kwemusana kwakajairika. Asi AS chirwere chakasiyana, chinosanganisira masoja emuviri. Uye hachingogumiri kumusana chete. Dzimwe nguva chinogona kukanganisa majoini makuru akadai sehudyu, mapendekete, nemabvi, pamwe nemaziso nemoyo.
Chii chiri hukama huripo pakati pekurapwa nechikafu?
Pakurapa AS, vanachiremba vanowanzo nyora mishonga inodzora kuzvimba. Mishonga isiri yesteroidal inorwisa kuzvimba, kana kuti NSAIDS , ndiyo inonyanya kushandiswa. Iyi mishonga inogona kubatsira kudzora marwadzo nekuomarara zvakanyanya.
Asi pane dambudziko diki pano. Kune vamwe vanhu, kunyanya avo vane chirwere chemwoyo kana matambudziko emudumbu akadai segastritis, kushandisa NSAIDS idzi kwenguva refu hakusi zano rakanaka. Ndipo patinofanira kufunga nezvedzimwe nzira dzekugadzirisa zviratidzo zvedu pamusoro pemishonga.
Chikafu chimwe chezvombo zvine simba zvikuru zvatinazvo pano. Hazvisi zvinotsiva kurapwa kwakakodzera , asi zvinogona kuita mutsauko mukuru muhupenyu hwako kana zvikasanganiswa nekurapwa.
Omega-3 fatty acids inorwisa kuzvimba
Zvino ngatitaurei nezvegamba renyaya iyi. Ndiwo maOmega-3 fatty acids. Pamwe wakambonzwa zita iri kare. Zvichitaurwa zviri nyore, aya ndiwo mafuta "akanaka" anodiwa nemiviri yedu, asi asingagone kugadzira ega. Tinofanira kuawana kubva muchikafu.
Sei Omega-3 ichikosha kune munhu ane AS?
MaOmega-3 ane simba guru rekudzivirira kuzvimba. Anoshanda semoto mudiki (kuzvimba) mukati memiviri yedu. Izvi zvinobatsira kuderedza marwadzo emajoini, kuzvimba, uye kuomarara kwemangwanani.
Kuti tiwane zvakawanda kubva kuOmega-3 idzi, miviri yedu inoda omega-3s dzine chain refu. Zvikafu zvezvirimwa zvine omega-3s dzine chain pfupi. Kunyangwe muviri uchigona kuzvishandura kuita chain refu, zvinoita izvi nenzira isingashande zvakanaka. Ndosaka zvichinyanya kushanda kuwana omega-3s dzine chain refu zvakananga kubva muzvikafu zvakapfuma mazviri.
Ndezvipi zvekudya zvine Omega-3 yakawanda? Ngationei.
Zvakanaka, ikozvino ungangoda kuziva kuti zvii zvekudya izvi zvakapfuma muOmega-3. Ngatizvitarisei zvakajeka mutafura.
| Rudzi rwechikafu | Sei izvi zvakanaka? | Mienzaniso |
|---|---|---|
| Hove dzine mafuta | Iyi ndiyo nzvimbo yakapfuma yeOmega-3 (EPA neDHA), iyo inoshanda zvikuru mukuderedza kuzvimba. | Salmon, Tuna, Sardini, Mackerel, Herring |
| Zvimwe Zvokudya zveHove | Izvi zvinewo Omega-3. Zvakanaka kuwedzera zvakasiyana-siyana pakudya kwako. | Makamba, Lobster, Squid |
| Zvinowedzera Mafuta eHove | Iyi ndiyo nzira iri nyore kune avo vasingade kudya hove kana kuti vanoomerwa nekuwana hove dzakakwana. | Inowanikwa mumhando yemacapsules kana yemvura. Zvisinei, iva nechokwadi chekubvunza chiremba wako usati washandisa izvi. |
| Manyuko eOmega-3 anobva mumiti | Izvi zvine Omega-3 (ALA) pfupi. Kunyange zvazvo zvimwe zvinhu zvichibatsira muviri, hazvishande zvakanaka sehove. | Mbeu dzeflax/Linseed, Mbeu dzechia, Walnuts, mafuta eCanola |
Ungashandisa sei chikafu ichi muhupenyu hwako?
- Edza kuwedzera hove dzine mafuta kaviri pasvondo . Unogona kuidya se curry, yakagochwa, kana yakabikwa nemhepo.
- Wedzera chipunu chembeu dzeflakisi dzakakuyiwa kana mbeu dzechia mumasaladhi neyogati.
- Wedzera mamwe mawalnuts mu oatmeal yako yekudya kwemangwanani.
Zvekudya zvekungwarira kana kuderedza
Pamusoro pekuwedzera zvinhu zvakanaka, zvakakoshawo kuderedza zvekudya zvinowedzera kuzvimba, izvo zvinogona kuwedzera marwadzo ako.
- Shuga nemakabhohaidhiretsi akacheneswa: Zvinhu zvakaita sezvinwiwa zvinotapira, makeke, mabhisikiti, chingwa chichena, uye mupunga muchena (zvakawandisa) zvinogona kuwedzera kuzvimba mumuviri.
- Zvikafu Zvakagadzirwa: Deredza kudya kwako zvekudya zvakagadzirwa zvakanyanya zvakaita semasoseji, meatballs, uye noodles dzinokurumidza kudya zvakanyanya sezvinobvira.
- Mafuta Akaguta uye Ane Trans: Mafuta aya asina kunaka anowanikwa muzvikafu zvakakangwa, margarine, uye muzvikafu zvakabikwa. Anowedzerawo kuzvimba.
- Kudya nyama tsvuku zvakanyanya: Dzimwe ongororo dzakaratidza kuti kudya nyama tsvuku zvakanyanya kune chekuitawo nekuzvimba.
Zvichitaurwa zviri nyore, zvakanaka kuramba uchidya chikafu chemuzvarirwo, chakagadzirwa kumba zvakanyanya sezvinobvira . Zadza ndiro yako nemiriwo nemichero ine mavara akasiyana-siyana. Zvinonhuwira zvedu zvakaita seturmeric, ginger, negariki zvakare chikafu chakanaka chekudzivirira kuzvimba. Usakanganwa kuzviwedzerawo pakudya kwako.
Mharidzo Yekuenda Nayo Kumba
- Ankylosing Spondylitis (AS) chirwere chearthritis chinobata musana zvakanyanya.
- Kunyange hazvo kurapwa kuchikosha zvikuru, kuchinja zvekudya kuti udzore zviratidzo kunogona kupa zororo guru.
- Kudya chikafu chine mafuta akawanda e-omega-3, kunyanya hove dzine mafuta (dzakadai sesalmon, sardines, uye mackerel), kunogona kuderedza kuzvimba mumuviri.
- Kuderedza zvekudya zvine shuga yakawanda, zvekudya zvakagadzirwa, uye mafuta asina kunaka kunogona kubatsira kudzivirira kuwedzera kwemarwadzo nezvimwe zviratidzo.
- Chinonyanya kukosha: Usati waita chero shanduko huru pakudya kwako, kana kutanga kushandisa imwe mishonga yakaita semafuta ehove, ndapota taura nachiremba wako uye uwane mvumo yavo. Zvinoshanda kune wese munhu hazvina kufanana.
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