Wake wavuka ekuseni unomhlane oqinile nezinqe, wabe usulwa nobuhlungu obuhlala usuku lonke? Ngezinye izikhathi ubuhlungu buba bukhulu kangangokuthi awukwazi ngisho nokwenza imisebenzi evamile. Uma unalezi zimpawu, kungenzeka ukuthi kungenxa yesimo esibizwa ngokuthi i-Ankylosing Spondylitis. Ungakhathazeki, lesi yisimo esithinta abantu abaningi. Namuhla, sizoxoxa ngalokhu, nokuthi ungazilawula kanjani lezi zimpawu, ikakhulukazi ngokudla okudlayo.
Kalula nje, iyini i-Ankylosing Spondylitis (AS)?
I-Ankylosing Spondylitis, noma i-AS ngamafuphi, uhlobo lwe-arthritis olubangelwa ukuvuvukala. Luthinta kakhulu amalunga emgogodleni wakho. Ngokukhethekile, luthinta amalunga aphakathi kwamathambo amancane (ama-vertebrae) emhlane wakho.
Cabanga ngakho, umgogodla wethu uyiqoqo lamathambo amancane axhumene, akunjalo? Amalunga aphakathi kwala mathambo asivumela ukuthi sigobe phambili, emuva, futhi sisonte kalula. Ku-AS, la malunga avuvukala njalo, noma avuvuke. Ngokuhamba kwesikhathi, lokhu kuvuvukala kungabangela ukuthi amathambo emgogodleni ahlangane, akhe ithambo elilodwa elide. Leso yisona sizathu esiyinhloko sokuqina nobuhlungu obuzwayo ekuseni.
Abantu bavame ukudidanisa lesi simo nobuhlungu obuvamile emhlane. Kodwa i-AS yisifo esihlukile, esihilela amasosha omzimba. Futhi ayigcini nje ngomgogodla kuphela. Ngezinye izikhathi ingathinta amalunga amakhulu njengezinqe, amahlombe, namadolo, kanye namehlo nenhliziyo.
Buyini ubudlelwano phakathi kokwelashwa nokudla?
Lapho belapha i-AS, odokotela bavame ukunikeza imithi elawula ukuvuvukala. Imithi engeyona i-steroidal elwa nokuvuvukala, noma i-NSAIDS , yiqembu eliyinhloko lemithi. Lokhu kunganciphisa kakhulu ubuhlungu nokuqina.
Kodwa kukhona inselele encane lapha. Kwabanye abantu, ikakhulukazi labo abanesifo senhliziyo noma izinkinga zesisu ezifana ne-gastritis, ukusebenzisa la ma-NSAID isikhathi eside akuyona into enhle. Yilapho-ke sidinga ukucabanga ngezinye izindlela zokuphatha izimpawu zethu ngaphezu kwemithi.
Ukudla kungenye yezikhali ezinamandla kakhulu esinazo lapha. Akuyona into ethatha indawo yokwelashwa okufanele , kodwa kungenza umehluko omkhulu empilweni yakho uma kuhlanganiswa nokwelashwa.
Ama-fatty acid e-Omega-3 alwa nokuvuvukala
Manje ake sixoxe ngeqhawe lale ndaba. Lokho ngama-fatty acid e-Omega-3. Cishe uke wezwa leli gama ngaphambili. Kalula nje, lawa amafutha "amahle" adingwa yimizimba yethu, kodwa angeke akwazi ukuzenzela wona. Sidinga ukuwathola ekudleni.
Kungani i-Omega-3 ibalulekile kumuntu one-AS?
Ama-Omega-3 anezakhiwo ezinamandla zokulwa nokuvuvukala. Asebenza njengomlilo omncane (ukuvuvukala) emizimbeni yethu. Lokhu kusiza ukunciphisa ubuhlungu bamalunga, ukuvuvukala, kanye nokuqina kwasekuseni.
Ukuze sizuze kakhulu kula ma-Omega-3, imizimba yethu idinga ama-omega-3 anochungechunge olude. Ukudla kwezitshalo kuqukethe ama-omega-3 anochungechunge olufushane. Nakuba umzimba ungawaguqula abe uchungechunge olude, ukwenza kanjalo ngendlela engasebenzi kahle. Yingakho kuphumelela kakhulu ukuthola ama-omega-3 anochungechunge olude ngqo ekudleni okucebile kuwo.
Yikuphi ukudla okucebile ku-Omega-3? Ake sibone.
Kulungile, manje cishe ufuna ukwazi ukuthi yikuphi ukudla okucebile nge-Omega-3. Ake sikubheke kahle lokhu etafuleni.
| Uhlobo lokudla | Kungani lezi zinhle? | Izibonelo |
|---|---|---|
| Inhlanzi Enamafutha | Lona umthombo ocebile kakhulu we-Omega-3 (EPA kanye ne-DHA) enochungechunge olude, olusebenza kahle kakhulu ekunciphiseni ukuvuvukala. | I-Salmon, i-Tuna, ama-Sardine, i-Mackerel, i-Herring |
| Ezinye Ukudla Kwasolwandle | Lezi ziqukethe ne-Omega-3. Kuhle ukwengeza ukuhlukahluka ekudleni kwakho. | Ama-prawn, i-Lobster, i-Squid |
| Izithasiselo Zamafutha Ezinhlanzi | Inketho elula kulabo abangathandi ukudla izinhlanzi noma abanobunzima bokuthola okwanele. | Itholakala ngama-capsule noma ngesimo soketshezi. Kodwa-ke, qiniseka ukuthi uthintana nodokotela wakho ngaphambi kokuwasebenzisa. |
| Imithombo ye-Omega-3 esekelwe ezitshalweni | Lezi ziqukethe i-Omega-3 (ALA) emfushane. Nakuba amanye amanani ewusizo emzimbeni, awasebenzi kahle njengezinhlanzi. | Imbewu yeflakisi/imbewu ye-linseed, imbewu ye-chia, ama-walnuts, uwoyela we-canola |
Uzifaka kanjani lezi zinto zokudla empilweni yakho?
- Zama ukufaka ingxenye yenhlanzi enamafutha okungenani kabili ngesonto . Ungayidla njenge-curry, eyosiwe, noma ephekiwe ngomusi.
- Faka ithisipuni lembewu yefilakisi eligayiwe noma imbewu ye-chia kumasaladi kanye neyogathi.
- Faka ama-walnuts ku-oatmeal yakho ukuze uthole isidlo sasekuseni.
Ukudla okufanele ukuqaphele noma ukunciphise
Ngaphezu kokwengeza izinto ezinhle, kubalulekile futhi ukunciphisa ukudla okwandisa ukuvuvukala, okungandisa ubuhlungu bakho.
- Ushukela nama-carbohydrate acwengekile: Izinto ezifana neziphuzo ezinoshukela, amakhekhe, amabhisikidi, isinkwa esimhlophe, kanye nelayisi elimhlophe (eliningi kakhulu) zingandisa ukuvuvukala emzimbeni.
- Ukudla Okucutshunguliwe: Nciphisa ukudla kwakho okucutshunguliwe kakhulu njengesoseji, ama-meatball, nama-noodle asheshayo ngangokunokwenzeka.
- Amafutha Agcwele Nawe-Trans: Lawa mafutha angenampilo atholakala ekudleni okuthosiwe kakhulu, i-margarine, kanye nezinto ezibhakiwe. Aphinde andise ukuvuvukala.
- Ukudla inyama ebomvu ngokweqile: Ezinye izifundo zikhombisile ukuthi ukudla inyama ebomvu kakhulu nakho kuhlotshaniswa nokuvuvukala.
Kalula nje, kungcono ukunamathela ekudleni okuphekwe ekhaya ngangokunokwenzeka . Gcwalisa ipuleti lakho ngothingo lwemifino nezithelo ezimibalabala. Izinongo zethu ezifana ne-turmeric, i-ginger, negalikhi nazo ziyizinto ezinhle zokulwa nokuvuvukala. Ungakhohlwa ukuzifaka ekudleni kwakho.
Umlayezo Wokuya Nawe Ekhaya
- I-Ankylosing Spondylitis (AS) yisimo se-arthritis esivuvukalayo esithinta kakhulu umgogodla.
- Nakuba ukwelashwa kwezokwelapha kubaluleke kakhulu, ukwenza izinguquko ekudleni ukuze kulawulwe izimpawu kunganikeza impumuzo enkulu.
- Ukudla ukudla okucebile ngama-omega-3 fatty acid, ikakhulukazi izinhlanzi ezinamafutha (njenge-salmon, ama-sardine, kanye ne-mackerel), kunganciphisa ukuvuvukala emzimbeni.
- Ukunciphisa ukudla okunoshukela omningi, ukudla okucutshunguliwe, namafutha angenampilo kungasiza ekuvimbeleni ukwanda kobuhlungu nezinye izimpawu.
- Okubaluleke kakhulu: Ngaphambi kokwenza noma yiziphi izinguquko ezinkulu ekudleni kwakho, noma ukuqala isithasiselo esifana namafutha enhlanzi, sicela ukhulume nodokotela wakho bese uthola imvume yakhe. Okusebenza kuwo wonke umuntu akufani.
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