Me ya kamata ku ci ... da kaucewa?
Diet zai iya taka muhimmiyar rawa wajen gudanar da fibromyalgia . Babu wani abincin "fibromyalgia" wanda ke aiki ga kowa da kowa da wannan yanayin, amma mutane da yawa sun sami damar magance ciwo da sauran cututtuka ta hanyar gano abin da abincin ke yi kuma ba ya aiki a gare su. Ga yawancin mu, yana daukan lokaci da gwaji.
Ba mu da tarin bincike game da fibromyalgia da abinci, amma tafkin bayani yana girma.
Abin da muka koya daga nazarin zai iya taimakawa wajen jagorantar ku ta hanyar samar da wuri don farawa. Kuna iya amfani da rage cin abinci don ba maka tsabta mai tsabta don farawa daga.
Antioxidants
Kusan ka ji mai yawa game da "maganin antioxidant superfoods," kuma wannan yana iya kasancewa daya idan akwai wani abu a baya da motsa jiki-musamman idan ya zo da fibromyalgia.
Antioxidants su ne abubuwa a cikin abincin da, musamman, kare kwayoyinku daga sakamakon lalacewar oxygen. Wasu antioxidants sune bitamin da kuka ji, irin su bitamin C, bitamin E, da beta-carotene. Wasu suna da sunaye marasa sanannun, kamar polyphenol da reservatrol.
Ɗaya daga cikin ka'idar fibromyalgia ta ƙunshi matsananciyar ƙwayar cuta kamar babban factor causal factor. Bincike a kan amfani da antioxidant yana bayyana alamar rahama, wanda zai iya tabbatar da gaskiyar wannan ka'idar.
Nazarin shekara ta 2016 da aka wallafa a cikin Jarida ta Duniya don Cibiyar Nazarin Abinci da Lafiya ta Ingila ya nuna cewa amfani da antioxidants, musamman polyphenols, an hade shi da ƙananan yawan fibromyalgia da kuma mafi kyawun rayuwa.
Wadannan abubuwa da aka nuna sune:
- Coffee
- Pears
- 'Ya'yan itacen Red
- Dark cakulan
Wani binciken tun daga shekara ta 2016, wanda aka wallafa a binciken nazarin halittu na Nursing, yayi nazari akan sakamakon man fetur na budurwa maras budurwa (EVOO) a kan ƙwayar cuta a cikin fibromyalgia. Masu bincike sunyi bayanin cewa KARANTA a cikin abincin na iya taimakawa wajen rage yawan dangin lantarki, inganta aikin, da kuma inganta kiwon lafiya na tunanin mutum.
Sun ce EVOO ya yi fiye da sauran man zaitun, watakila saboda iri daban-daban dauke da antioxidants daban-daban.
Sauran abubuwa masu cin nama sun hada da:
- Blueberries
- Blackberries
- Cranberries
- Strawberries
- Raspberries
- Apples
- Kayan dabbobi
- Pecans
- Koda wake
- Gwaran wake
- Red giya
- Tea
- Russet dankali
Matsalar da za ta iya yiwuwa-Ana sa abinci
Nazarin ya nuna cewa wasu abinci na iya haifar da zafi a cikin mutane da fibromyalgia. Su ne:
- Monosodium glutamate (MSG)
- Aspartame (NutraSweet)
- Arachidonic acid (omega-6 unsaturated fatty acid)
- Caffeine
Binciken 2016 game da bincike a cikin wadannan abincin, wanda aka buga a cikin Kwararrun Kwararrun Neurotherapeutics ya furta cewa yayin da cin waɗannan abubuwa ya haɗu da ƙarin ciwo, yankan su daga cin abinci ya taimaka wa wasu mutane, amma ba kowa ba.
Ka lura cewa akalla binciken daya ya bayyana cewa kofi ya inganta jibromyalgia alamun yayin da wannan ya bayyana cewa maganin kafeyin ya zama mummunar cututtuka. Wannan misali mai kyau ne game da yadda babu wannan binciken da ya tabbata; har yanzu muna bukatar ƙarin bincike, kuma kowane mutum da wannan yanayin yana buƙatar gwaji tare da abincin mai matsala don ganin irin tasirin da suke da shi.
Fibromyalgia & Da Low-FODMAP Diet
Nazarin Yuni na 2017 wanda AP Marum, MD, ya jagoranci, ya dubi wadanan abubuwa masu amfani da abin da ake kira rageccen FODMAP .
FODMAP abu ne mai ɓoye na yawancin maganganu mai mahimmanci da cewa duk yana nufin ma'anar sukari ko sukari da sukayi karya da kwayoyin cuta a cikin babban hanji. (Ga wadanda suke son manyan kalmomin, "alamar oligosaccharides, furentiyoyi, monosaccharides da polyols.")
Ana samo FODMAPs a wasu abinci na al'ada kuma ana amfani da su azaman abincin abinci.
Masu bincike sunyi sha'awar wannan abincin don fibromyalgia saboda nazarin ya nuna cewa yana da tasiri ga ciwo mai jijiyar zuciya, kuma akwai babban fadi tsakanin waɗannan yanayi. Wannan binciken ya ƙananan-kawai masu halartar 38 - amma ƙarfafawa. Masu bincike sun ruwaito manyan cigaba a:
- Pain
- Wasu fibromyalgia alamu
- Girma cikakke
- Weight
- Jiki-taro
- Ƙarƙwarar hanyoyi
Zai iya zama da wuya a bi abincin FODMAP mai sauƙi idan kana da sauran ƙuntataccen abincin, kamar yadda abinci mai yawa wanda ake ganin lafiya lafiya ne a FODMAPs.
Wasu manyan kayan FODMAP sun hada da:
- Apples
- Peaches
- Barley
- Alkama
- Ice cream
- Margarine
- Milk
- Soy
- High-fructose masara syrup
- Honey
- Sakamako suna ƙarewa a -ol
- Seleri
- Farin kabeji
Wasu ƙananan abinci na FODMAP sun hada da:
- Ayaba
- Blueberries
- Inabi
- Brown sukari
- Tsarin sukari
- Butter
- Almond madara
- Broccoli
- Karas
- Dankali
- Brown shinkafa
- Oats
- Sunflower tsaba
Idan kana sha'awar ƙoƙari na cin abinci mai sauƙi-FODMAP , tabbas za a gudanar da bincike naka kuma ka yi magana da likitan ka don tabbatar da za ka tafi da shi lafiya.
Kwayar cututtuka na yanayi da kuma abincin ku
Nazarin shekara ta 2017 da aka wallafa a cikin Jaridar Cibiyar Kwalejin Nutrition da Dietetics ta bi kusan 500 mata da fibromyalgia fiye da shekara guda. Manufarta ita ce ganin irin abincin da ake amfani da su a kan abin da ya shafi kiwon lafiya, rashin tausayi , da fata.
Dama da sauran matsaloli na yanayi suna da alamun kwaikwayon na yau da kullum tare da fibromyalgia, yayin da nazarin ya nuna cewa mutane masu tsammanin sun fi iya magance rashin lafiya kuma suna samun ci gaba mai kyau da kuma tsarin kulawa.
Wa anne abinci ne aka daura don inganta lafiyar hankali, in ji masu bincike?
- 'Ya'yan itãcen marmari
- Kayan lambu
- Kifi
Ya kamata a lura cewa 'ya'yan itatuwa da kayan marmari sun ƙunshi antioxidants, kuma wannan kifi ya ƙunshi acid omega-3 , wanda aka yi imani da cewa yana da amfani a fibromyalgia.
Ƙarin baƙin ciki da kasa da fata sun danganta da:
- Cutar da nama
- Abincin da aka sha
Ba za mu iya tabbatar da tabbacin cewa, ko cin 'ya'yan itatuwa, kayan lambu, da kifaye ba, sun haifar da lafiyar lafiya, ko kuma idan ba a rage su ba, mutane masu jin daɗi sun fi iya zaɓar waɗannan abinci. Zai iya zama wannan damuwa yana sa mutane su dogara ga abincin da aka sanya. Zai ɗauki karin bincike don faɗi abin da ainihin dangantaka yake.
Gluten & Fibromyalgia
A cikin shekaru da dama da suka gabata, gluten ya sami babban hankali. Ya zama ɗaya daga cikin wuraren bincike da abinci mai gina jiki mafi kyau ga fibromyalgia.
Ya zuwa yanzu, ba zamu iya tabbatar da tabbatar da cewa kasancewa mai kyauta ba ya inganta fibromyalgia. Wasu bincike na tilastawa sunyi, duk da haka. Nemo zurfin zurfin kallo ga rashin haƙuri a cikin fibromyalgia don taimakawa wajen yin shawara mai kyau.
Kalma Daga
Shirye-shiryen abinci na yau da kullum yana haifar da ingantaccen haɓaka a wasu mutane da fibromyalgia kuma babu canjin canji a wasu. Tabbatar cewa kowane canje-canje da kake yi yana zuwa ga abincin da ya fi dacewa, da kuma guje wa abinci marar ƙari ko fads.
Shiga likitanku a cikin yanke shawara kuma, idan kun ji damu ko kunya, kuna so ku ga likitan abinci, ku ma. Yana iya ɗaukar lokaci da hakuri don samun abincin abincin da aka fi dacewa a gare ku, amma idan yana nufin jin daɗi, ya dace da ƙoƙari.
> Sources:
> Cairns BE. Hanyoyin abincin pro-algeic akan yanayin zafi. Binciken gwani na neurotherapeutics. 2016, 16 (4): 415-23. Doi: 10.1586 / 14737175.2016.1157471.
> Costa de Miranda R, et al. Abincin mai arziki na Polyphenol yana rage ciwo da ingantaccen rayuwar rayuwa a cikin matan fibromyalgic. Jaridar kasa da kasa don nazarin bitamin da abinci mai gina jiki. 2016 Nov 21: 1-10.
> Marum AP, et al. Ƙananan masu amfani da ƙwayar-mono-saccarides da polyols (FODMAP) masu kyau suna daidaita farfadowa don fibromyalgia tare da abinci mai gina jiki da kuma alamomi. Abinda ke ciki. 2017 Yuni 5; 34 (3): 667-674. Doi: 10.20960 / nh.703.
> Ruiz-Cabello P, et al. Ƙungiyar halayyar abincin da ake ciwa tare da sakamako na psychosocial a cikin mata da fibromyalgia: aikin Al-Andalus. Jaridar Cibiyar Harkokin Nutrition da Dietetics. 2017 Mar; 117 (3): 422-432.e1. Doi: 10.1016 / j.jand.2016.09.023.
> Rus A, et al. Ƙaramar man fetur na sabon abu yana inganta ƙoshin abu mai nauyin oxidative, ƙarfin aiki, da yanayin lafiyar lafiyar marasa lafiya tare da fibromyalgia: binciken farko. Bayanan halittu don kulawa. 2016 21 ga watan Yuli. Zuwa: 1099800416659370.