Ngaba wakha wavuka kusasa umqolo wakho uqinile kwaye unamaqatha, waza walwa nentlungu ehlala imini yonke? Ngamanye amaxesha intlungu iba nkulu kangangokuba awukwazi nokwenza imisebenzi eqhelekileyo. Ukuba unale mpawu, isenokuba ibangelwa yimeko ebizwa ngokuba yi-Ankylosing Spondylitis. Ungakhathazeki, le yimeko echaphazela abantu abaninzi. Namhlanje, siza kuthetha ngale nto, nendlela onokuyilawula ngayo le mpawu, ingakumbi ngokutya okutyayo.
Ngamafutshane, yintoni i-Ankylosing Spondylitis (AS)?
I-Ankylosing Spondylitis, okanye i-AS ngamafutshane, luhlobo lwe-arthritis olubangelwa kukudumba. Ichaphazela kakhulu amalungu omqolo wakho. Ngokukodwa, ichaphazela amalungu aphakathi kwamathambo amancinci (ii-vertebrae) emqolo wakho.
Cinga nje, umqolo wethu yingqokelela yamathambo amancinci adibeneyo, akunjalo? Kungenxa yamalungu aphakathi kwala mathambo esinokugoba lula phambili, ngasemva, size sijijeke. Kwi-AS, kukho ukudumba okungapheliyo, oko kukuthi, ukudumba, kwala malungu. Ekuhambeni kwexesha, oku kudumba kunokubangela ukuba amathambo omqolo adibane aze abe lithambo elinye elide. Leyo yeyona nto iphambili yokuqina kunye nentlungu esiyivayo kusasa.
Abantu badla ngokubhidanisa le meko nentlungu yomqolo eqhelekileyo. Kodwa i-AS sisifo esahlukileyo, esichaphazela inkqubo yomzimba yokuzikhusela. Kwaye ayipheleli nje kuphela kumqolo. Ngamanye amaxesha inokuchaphazela amalungu amakhulu anjengezinqe, amahlombe, namadolo, kunye namehlo nentliziyo.
Luthini ulwalamano phakathi konyango nokutya?
Xa benyanga i-AS, oogqirha badla ngokunika amayeza alawula ukudumba. Amayeza alwa nokuvuvukala angengo-steroidal, okanye ii-NSAIDS , zezona zixhaphakileyo. Ezi zinokunceda ukulawula iintlungu nokuqina kakhulu.
Kodwa kukho umngeni omncinci apha. Kwabanye abantu, ingakumbi abo banesifo sentliziyo okanye iingxaki zesisu ezifana ne-gastritis, ukusebenzisa ezi NSAIDS ixesha elide akuyonto ilungileyo. Kulapho ke kufuneka sicinge ngezinye iindlela zokulawula iimpawu zethu ukongeza kumayeza.
Ukutya sesinye sezona zixhobo zinamandla esinazo apha. Akuthathi indawo yonyango olufanelekileyo , kodwa kunokwenza umahluko omkhulu ebomini bakho xa kuhlanganiswa nonyango.
I-Omega-3 fatty acids ilwa nokudumba
Ngoku masithethe ngeqhawe leli bali. Yiyo loo nto i-Omega-3 fatty acids. Mhlawumbi ukhe waliva eli gama ngaphambili. Ngamafutshane, la ngamafutha "alungileyo" afunekayo emizimbeni yethu, kodwa angenakukwazi ukuwenza ngokwawo. Kufuneka siwafumane ekutyeni.
Kutheni i-Omega-3 ibalulekile kumntu one-AS?
Ii-Omega-3 zineempawu ezinamandla zokulwa nokuvuvukala. Zisebenza njengomlilo omncinci (ukudumba) emizimbeni yethu. Oku kunceda ekunciphiseni iintlungu zamalungu, ukudumba, kunye nokuqina kwamalungu kusasa.
Ukuze sifumane okuninzi kwezi Omega-3s, imizimba yethu ifuna iomega-3s ezinemixokelelwane emide. Ukutya kwezityalo kuqulethe iomega-3s ezinemixokelelwane emifutshane. Nangona umzimba unokuziguqula zibe yimixokelelwane emide, ukwenza oko ngendlela engasebenzi kakuhle. Yiyo loo nto kusebenza ngakumbi ukufumana iomega-3s ezinemixokelelwane emide ngokuthe ngqo kukutya okutyebileyo kuzo.
Zeziphi ukutya okutyebileyo kwi-Omega-3? Makhe sibone.
Kulungile, ngoku mhlawumbi ufuna ukwazi ukuba zeziphi ezi zinto zityebileyo kwi-Omega-3. Masijonge oku ngokucacileyo kwitheyibhile.
| Uhlobo lokutya | Kutheni ezi zinto zilungile? | Imizekelo |
|---|---|---|
| Iintlanzi Ezinamafutha | Lo ngumthombo otyebileyo we-Omega-3 (EPA kunye ne-DHA) ene-long-chain, esebenza kakhulu ekunciphiseni ukudumba. | ISalmon, iTuna, iiSardines, iMackerel, iHerring |
| Ezinye iintlanzi zokutya zaselwandle | Ezi zikwaqulathe i-Omega-3. Kulungile ukongeza iintlobo ezahlukeneyo ekutyeni kwakho. | Iiprawns, iiLobster, iSquid |
| Izongezo zeoyile yeentlanzi | Olu khetho lulula kwabo bangathandi ukutya intlanzi okanye abanengxaki yokufumana ukutya okwaneleyo. | Ifumaneka kwiikhaphu okanye kwimo engamanzi. Nangona kunjalo, qiniseka ukuba udibane nogqirha wakho ngaphambi kokuba uzisebenzise. |
| Imithombo ye-Omega-3 esekelwe kwizityalo | Ezi ziqulathe i-Omega-3 (ALA) emfutshane. Nangona ezinye izixa ziluncedo emzimbeni, azisebenzi njengeentlanzi. | Imbewu yeflakisi/imbewu yelinseed, imbewu yeChia, iiWalnuts, ioyile yeCanola |
Uzifaka njani ezi zinto zokutya ebomini bakho?
- Zama ukongeza intlanzi enamafutha ubuncinane kabini ngeveki . Ungayitya njengekhari, eyosiweyo, okanye ephekiweyo.
- Yongeza ithisipuni yembewu yeflakisi egayiweyo okanye imbewu ye-chia kwiisaladi kunye neyogathi.
- Yongeza ii-walnuts kwi-oatmeal yakho kwisidlo sakusasa.
Ukutya okufuneka ukuqaphele okanye ukunciphise
Ukongeza ekongezeni izinto ezilungileyo, kubalulekile nokunciphisa ukutya okwandisa ukudumba, okunokunyusa intlungu yakho.
- Iswekile kunye neecarbohydrate ezicociweyo: Izinto ezifana neziselo ezineswekile, iikeyiki, iibhisikithi, isonka esimhlophe, kunye nerayisi emhlophe (eninzi kakhulu) zinokunyusa ukudumba emzimbeni.
- Ukutya Okucutshungulweyo: Nciphisa ukutya okucutshungulweyo kakhulu okufana neesoseji, iibhola zenyama, kunye neenoodles ezikhawulezayo kangangoko unako.
- Amafutha Agcweleyo Nawe-Trans: La mafutha angenampilo afumaneka ekutyeni okuthosiweyo, imajarini, nakwiimpahla ezibhakiweyo. Akwanyusa ukudumba.
- Ukutya inyama ebomvu kakhulu: Ezinye izifundo zibonise ukuba ukutya inyama ebomvu kakhulu kukwanxulunyaniswa nokudumba.
Ngamafutshane, kungcono ukunamathela kukutya kwendalo, okuphekwe ekhaya kangangoko unako . Zalisa isitya sakho ngombala wemifuno neziqhamo ezinemibala. Iziqholo zethu ezifana ne-turmeric, ijinja, kunye negalikhi nazo zizinto ezilungileyo zokulwa nokuvuvukala. Ungalibali ukuzongeza kwizidlo zakho.
Umyalezo Wokuya Ekhaya
- I-Ankylosing Spondylitis (AS) yimeko yesifo samathambo esibangela ukudumba esichaphazela kakhulu umqolo.
- Nangona unyango lwezonyango lubaluleke kakhulu, ukwenza utshintsho kwindlela odla ngayo ukulawula iimpawu kunokubonelela ngoncedo olukhulu.
- Ukutya ukutya okutyebileyo kwi-omega-3 fatty acids, ingakumbi iintlanzi ezinamafutha (ezifana nesalmon, iisardine, kunye ne-mackerel), kunokunciphisa ukudumba emzimbeni.
- Ukunciphisa ukutya okuneswekile eninzi, ukutya okucutshungulweyo, kunye namafutha angenampilo kunokunceda ukuthintela ukwanda kwentlungu kunye nezinye iimpawu.
- Eyona nto ibalulekileyo: Ngaphambi kokuba wenze naluphi na utshintsho olukhulu kwindlela otya ngayo, okanye uqale isongezelelo esifana neoyile yentlanzi, nceda uthethe nogqirha wakho kwaye ufumane imvume yakhe. Okusebenza kubo bonke abantu akufani.
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