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Umhla we-12 ku-Okthobha ugcinwa njengoSuku lweHlabathi lweArthritis. Olu suku lujolise ekusasazeni ulwazi malunga nesi sifo kunye neendidi zaso ezininzi kunye nefuthe laso ngokwasemzimbeni nangokweemvakalelo. Umxholo woSuku lweHlabathi lweArthritis 2020 uthi 'Ixesha2Work'.
I-autoimmune arthritis liqela leentlobo ezahlukeneyo zesifo samathambo, apho amajoni omzimba womntu ezihlasela [1] . Uhlobo oluqhelekileyo lwe-arthritis ye-autoimmune yi-rheumatoid arthritis. Ngokweengxelo, phantse isiqingatha sabemi behlabathi banesinye okanye olunye uhlobo lwesifo se-autoimmune arthritis kwaye yiipesenti ezingama-50 kuphela zabo ezifumana uxilongo olufanelekileyo. [Mbini] .
Yintoni iArthritis yomzimba?
Njengoko sele kukhankanyiwe apha ngasentla, isifo samathambo esichaza ukuzimela komzimba sichazwa njengeqela leentlobo ezahlukeneyo zesifo samathambo kunye nesifo samathambo yimeko apho izihlunu ezijikeleze amalungu omzimba, ezinje ngamadolo, umva, izihlahla, iminwe, njl.njl. iintlungu kunye nentshukumo ethintelweyo. Le meko ibonakala kubantu abangaphezulu kweminyaka engama-60 kwaye inokuba mandundu njengoko bekhula.
Kukho iintlobo ezingaphezu kwe-100 zesifo samathambo. Iindidi ezahlukeneyo zibangela iimpawu ezahlukeneyo, kunye nesifo samathambo (RA) kunye ne-psoriatic arthritis ziphakathi kweentlobo eziqhelekileyo zesifo samathambo [3] .
Iimpawu zesifo samathambo esizimelayo siyahluka ngokuxhomekeka kuhlobo oluthile lwesifo samathambo, nangona kunjalo, ezinye zeempawu eziqhelekileyo zibandakanya ukudinwa, umkhuhlane, iintlungu ezidibeneyo, ukuqina, ukudumba kunye nobuthathaka [4] .
Kule nqaku, siza kuphanda ukutya okulungileyo kunye nokubi kakhulu kumntu onesifo samathambo.
Ukutya kunye neArthritis
Intlungu engaguquguqukiyo kumalungu athi ngamanye amaxesha anganyamezeleki kwaye akwenze ungashukumi luphawu olukhulu lwesifo samathambo. Into yokuqala enokuyenza ukukhusela le mpawu ekubeni mandundu kukuthintela ukutya okuthile okunokubangela isifo samathambo. Kukho okunye ukutya okunotyebileyo kumanqatha kunye neswekile kwaye kunokunyusa ukudumba, kwandise amathuba ezifo zentliziyo kwaye kubangele ukonakala komzimba [5] . Kodwa, kukho izinto zokutya ezinokunciphisa ukudumba kunye nokugcina ukuqina kwasekuseni kunye nokukhathazeka kujongiwe. Akukho lunyango lonyango lwe-arthritis, kodwa iimpawu zalo zinokuba phantsi kolawulo ngokuguqula indlela otya ngayo [6] .
Ukutya ukutya okuchasayo kunye nokuphepha ukutya okuthile okungalunganga kwisifo samathambo kuya kunceda ukunciphisa iimpawu. Umzekelo, ioyile yomnquma kunye netswele kukutya okuthomalalisa iintlungu zesifo samathambo. Ukutya okunotye kweCarotene kulungile ekunyangeni isifo samathambo [7] . Nangona kunjalo, kukho okunye ukutya okonyusa iintlungu zesifo samathambo. Ukuba unengxaki ye-rheumatoid arthritis, ukutya okune-asidi ene-uric efana neetumato kunokunyusa iintlungu [8] .
Njengoko izifundo zibonisa, akukho ndlela ityiwayo yokutya isifo samathambo. Olunye uphando lubonise ukuba iipesenti ezingama-24 zabantu abane-rheumatoid arthritis baxele ukuba ukutya kwabo kube nefuthe kubukhali beempawu zabo [9] .
Umntu kufuneka alumke ekukhetheni ukutya okuchasayo kunye nokunciphisa okanye ukunqanda ukutya okunokubangela iintlungu ngokudibeneyo, ukunceda ukukhulula iimpawu ezinxulumene nesifo samathambo.
Ukutya okutyela iArthritis
Kukho ukutya okuninzi okunokunceda ukunciphisa ukudumba kwaye kunokunceda ukukhulula ezinye zeentlungu ezidibeneyo ezinxulumene nesifo samathambo. Thatha ujongo.
1. Ingqolowa iphelele
Ngokwezifundo, ukutya ukutya okuziinkozo okupheleleyo xa kuthelekiswa nesonka esimhlophe, irayisi okanye ipasta kunokunciphisa ukudumba okukhulu. Umxholo wefayibha okhoyo kwiinkozo ezipheleleyo unokunceda ukunciphisa ukudumba [10] . Kwakhona, ukutya okuziinkozo okupheleleyo kunceda amanqanaba asezantsi e-C-esebenzayo iprotein (CRP) egazini, nesona sizathu siphambili sokudumba kwisifo samathambo [Shumi elinanye] .
Sebenzisa ukutya okufana ne-oatmeal, irayisi emdaka kunye neenkozo ezigcweleyo.
2. Intlanzi enamafutha
Ngokwezifundo, ukutya okunotyebileyo kwi-omega-3 fatty acids kunokunceda ukunciphisa ukudumba [12] . I-omega-3 fatty acids yaselwandle efumaneka kwiintlanzi inokunciphisa amanqanaba amabi e-cholesterol njengoko isifo samathambo sinokukubeka emngciphekweni omkhulu wezifo zentliziyo. Ke ngoko, ukutya icholesterol elungileyo kunokukunceda ugcine intliziyo yakho isempilweni [13] .
Iintlanzi ezinje nge salmon kunye nee anchovies ziyimithombo elungileyo ye omega-3 fatty acids. Ukutya iintlanzi kabini ngeveki kuhamba ixesha elide ekugcineni intliziyo yakho isempilweni kwaye ikhuselekile.
3. Imifuno eluhlaza
Uvithamini E ofunyanwa kwimifuno enamagqabi aluhlaza njengesipinatshi kunye ne-broccoli ikhusela umzimba kwiimolekyuli ezivuthayo [14] . Imifuno eluhlaza enamagqabi, ikwapakishwe iivithamini kunye neeminerali ezinje ngecalcium, i-iron kunye nee-phytochemicals, zinokunceda ekulweni nezifo ezikruthayo, ngaloo ndlela zibenza babe luncedo kakhulu kubantu abane-arthritis.
Faka imifuno eluhlaza enje ngemethi, isipinatshi, ibroccoli, ibrussels sprouts , Kale kunye bok bok choy ekudleni kwakho.
4. Amandongomane
Amantongomane angumthombo omkhulu we-omega-3 fatty acids kunye nevithamin E encedisa ekulweni nokudumba ngokufanelekileyo. Uninzi lweentlobo zamandongomane zityebile kwii-antioxidants ezinceda ukugcina kunye nokulwa nomonakalo obangelwe kukudumba [Shumi elinantlanu] .
Qiniseka ukuba ubandakanya iiamangile, ii-walnuts kwisidlo sakho semihla ngemihla ukugcina ukudumba. Unokudibanisa iimbwe zechai kwisondlo sakho.
5. Ioli yeOlive
Ngaba uyazi ukuba ukutya kweMeditera kulungile kwabo banesifo sokudumba kunye nesifo samathambo? Ewe kunjalo [16] . Ioyile yomnquma, eyinxalenye ephambili Ukutya kweMeditera , ilungile kwabo banesifo samathambo. Ikhompawundi efumaneka kwioyile yomnquma, ethi iboleke incasa yayo, iphantse isebenze njengokuthatha iipilisi zeentlungu [17] .
6. Amaqunube
Iziqhamo ziyindlela elungileyo yokugcina ukudumba kubangelwa sisifo samathambo. Ngaba uyazi ukuba amajikijolo angumthombo omkhulu wezinto ezichasayo? I-Anthocyanins, eboleka umbala wayo, ityebile kwiipropathi ezichasayo [18] . Ngenxa yoko, oku kutya kunokunyanga ngokufanelekileyo ukuphazamiseka okunxulumene nokuvuvukala.
Ierberberries, amaqunube amnyama kunye neeblueberries zezinye zezona zikhetho zibalaseleyo.
7. Ijinja
Le mifuno inokuba nakho ukunceda ukunciphisa iimpawu zesifo samathambo [19] . Iipropathi ezichasene nokuvuvukala kwejinja zibonakala ngathi ziyanceda ekunciphiseni iintlungu kunye nokuphucula ukusebenza ngokudibeneyo kubantu abane-arthritis.
8. Igalikhi
I-Garlic iqulethe i-diallyl disulfide, into elwa ne-anti-inflammatory ebeka umda kwimiphumo ye-cytokines e-pro-inflammatory-eyenza mandundu ukudumba [Amashumi amabini] . I-Garlic kuthiwa inamandla okunceda ukulwa nokuvuvukala kwaye inokukunceda ukukhusela umonakalo we-cartilage kwi-arthritis.
Ukutya okuThintela iArthritis
Funda ngokufunda malunga nokutya okubangela isifo samathambo omele ukukuphephe.
9. Iswekile kunye neeCarbohydrate ezisulungekisiweyo
Iswekile kunye neecarbohydrate ezihlaziyiweyo kufuneka zisuswe kukutya kwezigulana ezinesifo samathambo ngenxa yokuba iiswekile ezigqityiweyo zibangela ukudumba emzimbeni ngokwandisa ukukhutshwa kwee cytokines, ezithuma ukudumba [amashumi amabini ananye] .
Kulumkele iilekese, ukutya okwenziweyo, iisoda kunye nezinto ezibhakiweyo ezenziwe ngomgubo omhlophe. Ukuba ungumntu okonwabelayo ukuphatha izinto ezifana neekeyiki, iisonka zesonka esimhlophe, iicookies, ukukhukhumala, iibuns, njl., Lixesha lokuba uthi ndlela-ntle koku kutya.
10. Iimveliso zobisi
Le yenye yokutya okuphezulu ekufuneka kuthintelwe isifo samathambo kuba iimveliso zobisi zineeproteni ezinokuthi zibangele iintlungu zesifo samathambo [22] . Iiproteni casein kunye ne-whey, ezifumaneka kwiimveliso zobisi ezinokubangela iimpawu zesifo samathambo.
Gwema ubisi, itshizi, ibhotolo kunye nezinye iimveliso zobisi kwaye utshintshele kukutya okusekwe kwizityalo ezinye iindlela ezingezizo zobisi .
11. Ukutya okuqhotsiweyo nokwenziwe
Ezi azizizo iindaba ezimnandi njengokutya okuthosiweyo kunokukhokelela kukudumba okungapheliyo kunye nokuzenza mandundu iimpawu ze-arthritis. Oku kubangela ukuveliswa kweetyhefu ezaziwa njengeMveliso yokuGcina i-Advanced Glycation (AGES) ebangela ukudumba [2. 3] .
Kuphephe okanye ukunciphisa umda ekusebenziseni kwakho Ukutya okuthosiweyo kunye nokwenziweyo ezinje ngeenyama eziqhotsiweyo kunye nezidlo ezibandisiweyo.
12. Ityuwa Nezilondolozo
Ityuwa egqithileyo sesinye sezizathu eziphambili zokudumba. Ukusetyenziswa rhoqo kokutya okuqulethe amanqanaba aphezulu esodium (ukutya okuninzi kuya kuba neetyuwa ezigqithileyo kunye nezinye izinto ezikhuselayo ukukhuthaza ubomi beshelfti obude) kubangela ukudumba kwamalungu [24] .
Yongeza ityuwa encinci ekutyeni kwakho kwaye ngelixa uthenga iimveliso zokutya, funda ilebheli ukujonga izithako.
13. Inyama ebomvu
Inyama yenkomo, inyama yegusha, inyama yehagu, inyama yebhokhwe, inyama yenkomo, njl., Zonke ziyinyama ebomvu ebomvu, ekufuneka iphetshwe ngabantu abaneentlobo zamathambo. [25] . Ngenxa yokuba inyama ebomvu iphezulu kwi-omega-6 fatty acids, engengawo amafutha asempilweni, athi xa eqokelelwe emzimbeni anyuse amanqanaba e-cholesterol kunye neeseli ezinamafutha, kubangele ukudumba kwamalungu kudibane kubantu abane-arthritis [26] .
Uphononongo luxele ukuba abantu abatsiba inyama ebomvu ekutyeni kwabo baxele ukuba iimpawu zabo ziphuculwe [27] .
14. Utywala
Utywala yenye yezona ziphambili kuluhlu lokutya okuphepha i-arthritis. Naluphi na uhlobo lotywala olunokudumba kakhulu kwindalo kwaye ukutyiwa kwezi zinto zincinci kunokubangela ukudumba kwamalungu kunye nokuzenza mandundu iimpawu zaloo meko. [28] .
15. I-oyile yombona
Zininzi izitya eziphekiweyo kusetyenziswa ioyile yombona, emakhaya nakwiivenkile zokutyela, ezinye ziyinyama eyojiweyo, ipeg patties, njl.njl. Ioyile yombona iyaziwa ngokwenza ukubonakala kwesitya kulungiselelwe ngcono kakhulu. Nangona kunjalo, ioyile yombona ityebile kwi-omega-6 fatty acids, ezingaphilanga kakhulu emzimbeni womntu, ngokungafaniyo ne-omega-3 fatty acids elungileyo yegazi [29] . Ezi zi-fatty acids zinokubangela ukudumba okujikeleze amalungu ukuze kubangele isifo samathambo.
Faka okunye ukutya okune-omega-6 fatty acids kunye ne-omega-3 ezichasene nokuvuvukala ezifana neoyile ye-olive, amandongomane njl.
Ezinye zezinye iintlobo zokutya ekufuneka zithintelwe ngumntu onesifo samathambo zezi zilandelayo [30] :
- Isitshalo seqanda (brinjal)
- Ukutya okune-Gluten okunje ngesonka, i-chapati, ii-biscuits, njl.
- Itumato
- I-Shellfish efana ne-lobster, i-shrimp, i-oyster njl.
- Kofu
Kwinqaku lokugqibela…
Eyona nto iphambili kukuba umntu onesifo samathambo kufuneka akhethe ukutya kwakhe ngononophelo. Akukho ndlela ityiwayo yokutya isifo samathambo, nangona kunjalo, kubandakanya ukutya okuchasayo ekudleni kwakho kunye nokunciphisa ukutya okunokubangela iintlungu ezidibeneyo sisisombululo esona sisisombululo.
Eyona ndlela ilungileyo yokulwa nesifo samathambo kunye nokugcina ukudumba kukujonga ukutya okunesondlo okunee-antioxidants, ivithamin E kunye ne-omega-3 fatty acids.
