Abincin da za ku ci da abinci don guji
Gudanar da ƙumburi yana da muhimmanci idan kuna da ciwon maganin ƙwaro ko wata cuta mai kumburi. Akwai hanyoyi da yawa don rage ƙonewa . Haɗuwa da magungunan kumburi da salon sauye-sauye na iya zama dole. Alal misali, haɗuwa da magani da rage cin abinci na iya zama mafi tasiri fiye da ko dai shi kadai.
Biyo bayan cin abinci mai cike da kumburi ya karu sosai.
Abu mahimmanci, abincin mai cike da kumburi yana mayar da hankali a kan abincin don kauce wa wannan ƙin ƙumburi da kuma abinci don haɗawa da abincinka wanda ya rage kumburi. Kalmar "cin abinci" tana janyo hankalin ka game da abincin hasara na rashin gajeren lokaci, amma wannan ba shine ma'anar cin abinci mai cin hanci ba. Duk da yake kuna iya rasa wani nauyin nauyin kima daga cin abinci lafiya, makasudin abincin mai cike da kumburi shine rage ƙima.
Ka'idodi na Anti-Inflammatory Diet
Ɗaya daga cikin masu bada goyon baya ga abincin mai cin gashin kai shine Barry Sears, marubucin "Yankin Yankin" da kuma takardun bincike. Sauran nau'o'in wannan hanyar cin abinci shine Rumunin Rum da abin da Andrew Weil ya samar. Wadannan abinci suna jaddada 'ya'yan itatuwa da kayan marmari da suke da arziki a cikin antioxidants da phytochemicals. Suna neman karin ma'aunin acid acid (omega-3 acid) (wanda aka fi so) da omega-6 (za a rage). Abincin mai cike da kumburi yana iya jaddada cikewar hatsi da kuma kawar da abinci mai sarrafawa, a wani ɓangare har ma da jini da sukari da insulin amsa.
Cibiyar Arthritis ta ce babu wani abinci na musamman da wani wanda ke dauke da cututtukan arthritis ya kamata ya biyo baya, amma tushen tushen cin abinci na Rum na nuna cewa abincin da zai iya taimakawa wajen shan kumburi.
Akwai rashin bincike mai zurfi a kan ko waɗannan kayan abinci mai ƙin ƙwayoyin cuta suna rage ƙonewa.
Yawancin bincike ne aka yi a kan wasu abubuwan da ke cikin abincin da ake ci ba tare da nazarin karatun su da wadanda suke ƙungiya ƙungiya tare da ƙungiyar gwaji. Abin farin ciki shi ne, mafi yawan abubuwan da ke cikin wannan abincin ya dace da irin abincin da ke cikin lafiya kamar yadda aka tsara a cikin Yarjejeniyar Abinci na 2015-2020 ga Amurkan daga Ofishin Rigakafin Cututtuka da Lafiya.
Abincin Anti-inflammatory don ci
Anan akwai bambancin abin da za ku ci a kan cin abinci mai cike da kumburi.
- 'Ya'yan itãcen marmari - sabo ne ko kuma daskararre (sau uku zuwa hudu): Raspberries, blueberries, strawberries, peaches, nectarines, almuran, gelfruit, red inabi, plums, rumman, blackberries, cherries, apples, da pears ne mai kyau zabi ga' ya'yan itace domin sun su ne abinci mai yawan antioxidant-da abinci mai girma a cikin anthocyanidins .
- Kayan lambu-raw ko dafa (hudu zuwa biyar a kowace rana): Dark leafy ganye, broccoli, kabeji, Brussels sprouts, bok choy, farin kabeji, karas, beets, albasa, Peas, squash, da kuma albasa salatin ganye suna cikin mafi kyau zabi don kayan lambu. Abincin beta-carotene abinci ne mai kyau kwarai, ciki har da dankalin turawa, karas, kale, butshut squash, goip ganye, kabewa, mustard ganye, cantaloupe, barkono mai dadi, da apricot, da alayyafo. Abinci mai arziki a cikin beta-cryptoxanthin ya kamata a hada, irin su squash hunturu, persimmons, papaya, tangerine, barkono jan, da masara.
- Gwangwani da legumes na takin (daya zuwa biyu hidima a kowace rana): Abubuwa masu kyau sun haɗa da Anasazi, adzuki, baki, chickpeas, peas baƙi, da kuma lebur.
- Gwaza (guda biyu zuwa uku a kowane mako): Gurasa mai naman alade, naman alade, wake-nau'in nau'in nama, dukan alkama da buƙun buckwheat masu kyau ne.
- Kowane hatsi da raguwa (sau uku zuwa biyar): shinkafa shinkafa, shinkafa na basmati, shinkafa mai daushi, buckwheat, sha'ir, groats, quinoa, da sassin hatsi.
- Kwayoyin lafiya (biyar zuwa bakwai na abinci kowace rana): Kwayoyi (musamman walnuts), avocados, tsaba, omega-3 fats a cikin ruwa mai sanyi, kuma dukan abinci masu soya ne mai kyau zabi. Yi amfani da man zaitun man zaitun don dafa.
- Kifi da abincin kifi (guda biyu zuwa shida a kowace mako): Salmon, herring, sardines, da kwakwalwan baki.
- Dukan abinci mai yalwa (daya zuwa guda biyu a kowace rana): Tofu, tempeh, soymilk, edamame (tsoran waken waken soya a cikin kwandon), da kuma sauran kwayoyi suna da kyau.
- Gishiri maras yankakken Asiya: An yarda da yawa marasa yawa.
- Spices: Yi amfani da turmeric , curry foda, Ginger, tafarnuwa, barkono barkono, Basil, kirfa, Rosemary, da kuma thyme.
- Abincin albarkatun Selenium - kwayoyi na Brazil, tuna, kaguwa, oysters, tilapia, kwamin, shrimp, naman saro, turkey, ƙwayar alkama, dukan hatsi .
- Tea (kofuna biyu zuwa hudu a kowace rana): Fari, kore, da kuma oolong sune mafi kyau. Har ila yau, sha ruwa mai yawa cikin yini.
- High-quality multivitamin da kari: A iya amfani da kwayar mai amfani da bitamin D , da kuma man fetur.
- Red giya: Sha daya zuwa tabarau biyu a kowace rana. Tattauna wannan tare da likitanku.
- Sweets da wuya: Mafi kyawun zaɓuɓɓuka sun hada da 'ya'yan itace mai ban sha'awa (unsweetened), cakulan cakulan , ko sorbet.
Abincin da za a guji
Yanke kan abinci da aka sarrafa da abinci mai sauri. Ka guje wa abincin mai-mai-mai-mai ( mai yalwar mai , mai kitsan mai ). Ka guji carbohydrates mai sauƙi. Omega-3 acid fat, kamar yadda aka ambata, su masu lafiya ne. Ya kamata a raba kayan mai mai Omega-6 a cikin abincinku.
Sources:
> Rashin abinci na arthritis. Arthritis Foundation. https://www.arthritis.org/living-with-arthritis/arthritis-diet/.
> Graham S. Anti-Inflammatory Cin Shirin (AIEP) . Chesapeake, VA: JIREH Marketing; 2012.
> Minihane AM, Vinoy S, Russell WR, et al. Ƙananan kumburi, cin abinci da abun ciki da kuma lafiyar: bayanan bincike na yau da fassararsa. Jaridar British Journal of Gina Jiki . 2015; 114 (07): 999-1012. Doi: 10.1017 / s0007114515002093.
> Patterson E, Wall R, Fitzgerald GF, Ross RP, Stanton C. Harkokin Kiwon Lafiya na Omega-6 Ma'adinan Fatal acid. Journal of Nutrition and Metabolism . 2012; 2012: 1-16. Doi: 10.1155 / 2012/539426.
> Sears B. Anti-inflammatory Mutuwar. Jaridar Cibiyar Kasuwancin {asar Amirka . 2015; 34 (sup1): 14-21. Doi: 10.1080 / 07315724.2015.1080105.