Okuqukethwe kwe-athikili
Labo abanesifo sokuqaqamba kwamalunga bayazi ukuthi lesi simo singalimaza futhi sibe nzima kangakanani. I-arthritis yigama lesigaba sesifo esibangela ubuhlungu bamalunga, ukuvuvukala, nokuqina. Kungathinta abantu babo bonke ubudala.
Kunezinhlobo eziningi ezahlukene ze-arthritis. I-osteoarthritis wuhlobo olukhula emalungeni. Olunye uhlobo lwe-rheumatoid arthritis, lapho amasosha omzimba ehlasela amalunga isifo se-autoimmunetr.
Kukhona ukudla okuthile okunganciphisa ukuvuvukala futhi kusize ukukhulula ubuhlungu obuhlangene obuhambisana nesifo samathambo.
Olunye ucwaningo lwaphawula ukuthi ku-24% weziguli ezine-arthritis ye-rheumatoid, ezikudlayo kuthinte ukuqina kwezimpawu zazo.
Ukudla Namakhambi Alungele Isifo Samathambo
Izinhlanzi Ezinamafutha
Uhlobo lwenhlanzi, i-mackerelIzinhlanzi ezinamafutha njengamasardine, ama-sardine, ne-trout zinama-omega-3 fatty acids amaningi, anemiphumela enamandla yokulwa nokuvuvukala.
Kolunye ucwaningo oluncane, ababambiqhaza abangu-33 badla inhlanzi enamafutha, inhlanzi engenamafutha, noma inyama engenamafutha kane ngesonto. Ngemva kwamasonto ayisishiyagalombili, amazinga enhlanganisela exhunywe ekuvuvukeni ayephansi kakhulu eqenjini lezinhlanzi ezinamafutha.
Izinhlanzi futhi Ivithamini D Kuyinsiza enhle Ucwaningo oluningi luye lwathola ukuthi i-rheumatoid arthritis ingase ihlotshaniswe namazinga aphansi kavithamini D, angabangela izimpawu.
Ngezindawo zayo ezizuzisayo zokulwa nokuvuvukala, kuyadingeka ukuthi udle okungenani ama-servings amabili ezinhlanzi ezinamafutha isonto ngalinye.
garlic
garlicIgcwele izinzuzo zezempilo. Ezinye izifundo ze-test-tube zibonise ukuthi i-garlic kanye nezingxenye zayo zinezakhiwo zokulwa nomdlavuza. Lezi futhi ziyizinhlanganisela ezinganciphisa ingozi yesifo senhliziyo nokuwohloka komqondo.
I-garlic iphinde yaphawulwa ukuthi inomphumela wokulwa nokuvuvukala ongasiza ekunciphiseni izimpawu ze-arthritis. Olunye ucwaningo luye lwabonisa ukuthi i-garlic ingakhuphula ukusebenza kwamangqamuzana athile omzimba ukusiza ukuqinisa amasosha omzimba.
Ukudla i-garlic kunenzuzo kokubili ubuhlungu be-arthritis kanye nempilo yonke.
Ujinja
Ngaphezu kokwengeza ukunambitheka kwetiye, isobho nama-dessert, ujinja Kungasiza ukukhulula izimpawu ze-arthritis.
Ucwaningo lwango-2001 lwahlola imiphumela ye-ginger ekhishwe ezigulini ezingama-261 ezine-knee osteoarthritis. Ngemva kwamasonto ayisithupha, i-63% yabahlanganyeli yaba nentuthuko ebuhlungu bamadolo.
Ucwaningo lwe-test-tube luphinde lwathola ukuthi i-ginger nezingxenye zayo kuvimbela ukukhiqizwa kwezinto ezikhuthaza ukuvuvukala emzimbeni.
Olunye ucwaningo lwathola ukuthi ukwelapha amagundane nge-ginger ekhishwe kunciphisa amazinga okuvuvukala okuthile okubandakanyeka ku-arthritis.
Ukusebenzisa i-ginger ngesimo esisha, esiyimpuphu noma esomisiwe kungasiza ekunciphiseni izimpawu ze-arthritis ngokomisa ukuvuvukala.
broccoli
broccoliKungokunye kokudla okunempilo. Kunciphisa ukuvuvukala. Olunye ucwaningo olwalubheka ukudla kwabesifazane abayi-1.005 lwathola ukuthi ukusetshenziswa kwemifino e-cruciferous efana ne-broccoli kuhlotshaniswa namazinga ancishisiwe wezimpawu zokuvuvukala.
I-Broccoli iqukethe nezithako ezibalulekile ezingasiza ekunciphiseni izimpawu ze-arthritis.
isb i-sulforaphaneiyinhlanganisela etholakala ku-broccoli. Ucwaningo lwe-Test-tube lubonise ukuthi luvimbela ukwakheka kohlobo lweseli oluhilelekile ekuthuthukisweni kwe-arthritis ye-rheumatoid.
I-Walnut
I-WalnutIgcwele ama-compounds angasiza ekunciphiseni ukuvuvukala okuhambisana nezifo ezihlangene.
Ukuhlaziywa kwezifundo ze-13 kubonise ukuthi ukudla ama-walnuts kwakuhlotshaniswa nokunciphisa izimpawu zokuvuvukala. Ama-Walnuts aphakeme kakhulu ku-omega-3 fatty acids, aziwa ngokunciphisa izimpawu ze-arthritis.
Amajikijolo
Ama-antioxidants, amavithamini namaminerali aqukethwe izithelo zamajikijolo, igama elivamile lezithelo ezifana nama-strawberries, ama-raspberries, amajikijolo amnyama, nama-blueberries, anamandla okunciphisa ukuvuvukala.
Ocwaningweni lwabesifazane be-38.176, ukuba khona kwamazinga aphezulu egazi umaka wokuvuvukala kwakuphansi ngo-14% ngemva kokudla okungenani ama-servings amabili amajikijolo ngesonto.
Ngaphezu kwalokho, lezi zithelo i-quercetin futhi inothile nge-rutin, izinhlanganisela ezimbili zezitshalo ezinikeza izinzuzo eziningi empilweni yakho. Ocwaningweni lwe-test-tube, i-quercetin ne-rutin kwatholakala ukuthi ivimbe ezinye zezinqubo zokuvuvukala ezihambisana nesifo samathambo.
Spinach
Spinach Imifino enamahlamvu njengalezi igcwele imisoco, futhi ezinye zezithako zayo zisiza ekunciphiseni ukuvuvukala okubangelwa isifo samathambo. Iqukethe ama-antioxidants amaningi, kanye nezinhlanganisela zezitshalo ezingakhulula ukuvuvukala futhi zilwe nezifo.
Isipinashi siphezulu kakhulu ku- kaempferol, i-antioxidant eyaziwa ngokunciphisa imiphumela yama-ejenti okuvuvukala ahambisana nesifo samathambo.
Ucwaningo lwango-2017 lwe-test-tube lwelapha amangqamuzana oqwanga nge-kaempferol lwathola ukuthi lwehlisa ukuvuvukala futhi luvimbele ukuqhubeka kwe-osteoarthritis.
amagilebhisi
Amagilebhisi anomsoco, aphezulu kuma-antioxidants futhi anezindawo zokulwa nokuvuvukala.
Kolunye ucwaningo, abantu abangu-24 banikezwa impushana yamagilebhisi egxilile elingana namagremu angu-252 amagilebhisi amasha noma i-placebo (isidakamizwa esingasebenzi) amasonto amathathu. Impushana yamagilebhisi yehlisa ngempumelelo amazinga omaka okuvuvukala egazini.
Ukwengeza, amagilebhisi aqukethe izinhlanganisela eziningana eziye zaboniswa ukuthi zinenzuzo ekwelapheni isifo samathambo. Ngokwesibonelo, umagazine Kuyi-antioxidant etholakala esikhumbeni samagilebhisi.
Ocwaningweni lwe-test-tube, i-resveratrol ikhombise amandla okuvimbela ukujiya kwamalunga okuhlobene nesifo samathambo ngokuvimbela ukwakheka kwamaseli e-rheumatoid arthritis.
Amagilebhisi aphinde abe nenhlanganisela yezitshalo ebizwa ngokuthi i-proanthocyanidin, engase ibe nemiphumela ethembisayo ku-arthritis. Isibonelo, ucwaningo lwe-test-tube lubonise ukuthi imbewu yamagilebhisi i-proanthocyanidin yehlisa ukuvuvukala okuhambisana nesifo.
amafutha omnqumo
Iyaziwa ngezici zayo zokulwa nokuvuvukala amafutha omnqumo Inomthelela omuhle ezimpawu ze-arthritis. Kokunye ukuhlola, amagundane anikezwa amafutha omnqumo engeziwe amasonto ayisithupha. Lokhu kwasiza ukumisa ukuthuthukiswa kwe-arthritis, ukunciphisa ukuvuvukala kwamalunga, ukunciphisa ukubhujiswa kwe-cartilage nokuvuvukala.
Kolunye ucwaningo, ababambiqhaza abangama-49 abanesifo samathambo badla izinhlanzi noma amaphilisi amafutha omnqumo nsuku zonke amasonto angama-24.
Ekupheleni kocwaningo, amazinga ophawu oluthile lokuvuvukala ancishiswa kuwo womabili amaqembu - i-38.5% eqenjini lamafutha omnqumo kanye ne-40-55% eqenjini lamafutha ezinhlanzi.
Olunye ucwaningo lwahlola ukudla kwabahlanganyeli be-333 abane-arthritis ye-rheumatoid futhi bathola ukuthi ukusetshenziswa kwamafutha omnqumo kwakuhlotshaniswa nengozi ephansi yesifo.
Ijusi ye-cherry
Le juice enamandla inikeza inqwaba yezakhi kanye nezinzuzo zezempilo futhi isiza ukunciphisa izimpawu ze-arthritis.
Kolunye ucwaningo, ababambiqhaza abangama-58 bathatha amabhodlela angama-237ml ejusi ye-cherry noma i-placebo nsuku zonke amasonto ayisithupha. Uma kuqhathaniswa ne-placebo, ijusi ye-cherry yanciphisa izimpawu ze-osteoarthritis nokuvuvukala.
Kolunye ucwaningo, ukuphuza ijusi ye-cherry amasonto amathathu kunciphisa amazinga omaka okuvuvukala kwabesifazane abangu-20 abane-osteoarthritis.
Ukuze ukhethe okunempilo, qaphela ukuthi uthenge ijusi ye-cherry ngaphandle koshukela omningi. Noma zenzele ijusi yakho.
Izimpande ze-Burdock
I-Burdock root iyisitshalo esihlala isikhathi eside se-broadleaf esinezici zokuqeda ukuvuvukala. Impande ye-Burdock itholakala ngempuphu yezimpande ezomisiwe, i-extract, kanye nefomu le-tincture. Thatha impande ye-burdock kabili ngosuku ukwelapha isifo samathambo.
Imbabazane
I-nettle iphumelela kakhulu ekwelapheni zonke izinhlobo ze-arthritis ne-gout. Izakhiwo zokulwa nokuvuvukala ze-stinging nettle, kuhlangene nezakhi ezikhona kuyo, zisiza ukukhulula ubuhlungu be-arthritis futhi bakhe amathambo aqinile.
I-stinging nettle isetshenziswa esikhumbeni ngomphumela ohlabayo, ukuvimbela ubuhlungu be-arthritis. Amaqabunga e-nettle ahlabayo ambozwe izinwele ezincane ezinokuqukethwe okuphezulu kwe-silicon. Lapho iqabunga lithinta isikhumba, ichopho elicijile lezinwele lingena esikhumbeni ngezinhlanganisela.
Lezi zinhlanganisela zisiza ukunciphisa ubuhlungu ngokuvuselela ama-neurons. Itiye leqabunga le-nettle lisusa futhi livimbele ukugcinwa kwamanzi ngokondla izinso nezindlala ze-adrenal.
Willow Amagxolo
I-Willow bark ingenye yamakhambi amadala e-arthritis asetshenziswa ngokukhethekile ukwelapha ukuvuvukala. Abantu babehlafuna amagxolo omzane ukuze baqede ubuhlungu ngesikhathi seHippocratic.
Iqukethe izinhlanganisela ezifana ne-aspirin ezisebenza kahle kakhulu ekwelapheni idolo elithambile, inqulu kanye nobuhlungu bamalunga. Ungathatha amagxolo omnuzane ngomlomo ngendlela yetiye noma isengezo.
I-overdose yegxolo le-willow ingabangela ukuqubuka nokungezwani komzimba, ngakho-ke khumbula inani olisebenzisayo.
I-Licorice Root
Impande yeLicorice I-Glycyrrhizin, isakhi esitholakala kuyo, ivimba futhi iqede ukuvuvukala. Ivimbela ukukhiqizwa kwama-radicals mahhala nama-enzyme ahilelekile enqubweni yokuvuvukala emzimbeni. Impande ye-Licorice itholakala ngefomu elomisiwe, impuphu, ithebhulethi, i-capsule, ijeli, kanye nefomu le-tincture ezitolo zemithi.
I-Cat Claw
uzipho lwekatielinye ikhambi elimangalisayo le-herbal le-arthritis elingasetshenziswa ukunciphisa ukuvuvukala okuhambisana nesifo samathambo. Ukusetshenziswa kwe-cat's claw ye-arthritis kwaqala emuva empucukweni yama-Inca. Yelapha i-gout ngokwehlisa amazinga e-uric acid egazini. Ungadli uzipho lwekati uma uthatha imithi yokwehlisa igazi.
Ukudla Abanesifo Samathambo Okufanele Bakugweme
Ucwaningo lubonisa ukuthi izinguquko ezithile, njengokugwema ukudla okuthile neziphuzo, zinganciphisa ukuqina kwezimpawu futhi zithuthukise ikhwalithi yabo yonke yokuphila kubantu abane-arthritis evuthayo kanye ne-osteoarthritis. Isicelo Ukudla neziphuzo abantu abanesifo samathambo okufanele bakugweme...
Ushukela ongeziwe
Ucwaningo olwenziwa kubantu abangu-217 abanesifo samathambo saphawula ukuthi ekudleni okungu-20, amasoda anoshukela namaswidi yikona okuvame ukubikwa ukuthi kwenza izimpawu ze-RA zibe zimbi kakhulu.
Ngaphezu kwalokho, iziphuzo ezinoshukela njengesoda zingandisa kakhulu ingozi yesifo samathambo.
Isibonelo, ocwaningweni lwabantu abadala abangu-20 abaneminyaka engu-30-1.209, labo abaphuza iziphuzo ezinoshukela we-fructose izikhathi ezingu-5 noma ngaphezulu ngesonto babenethuba eliphindwe ka-3 lokuthuthukisa isifo samathambo kunalabo abaphuza iziphuzo ezinoshukela we-fructose.
Inyama egayiwe nebomvu
Ukuvuvukala okuvela enyameni ebomvu negayiwe kungandisa izimpawu ze-arthritis, ngokusho kocwaningo oluthile. Ngokuphambene, ukudla okusekelwe ezitshalweni okungafaki inyama ebomvu kuye kwaboniswa ukuthuthukisa izimpawu ze-arthritis.
Ukudla okuqukethe gluten
I-Gluten iyiqembu lamaprotheni atholakala ukolweni, ibhali nerye. Olunye ucwaningo luxhumanisa i-gluten nokuvuvukala okwandayo futhi luphakamisa ukuthi ukudla okungenalo i-gluten kungase kunciphise izimpawu ze-arthritis.
Abantu abanesifo se-celiac basengozini enkulu yokuthuthukisa i-RA. Ngokufanayo, labo abanezifo ezizimele ezifana ne-RA banokuvama okuphezulu kakhulu kwesifo se-celiac kunabantu abaningi.
Ikakhulukazi, ucwaningo oludala lweminyaka engu-66 kubantu abangu-1 abane-RA bathole ukuthi ukudla okungenayo i-gluten, ukudla kwe-vegan kunciphisa kakhulu umsebenzi wezifo nokuvuvukala okuthuthukisiwe.
ukudla okugayiwe kakhulu
Imikhiqizo ecutshungulwe ngokweqile njengokudla okusheshayo, okusanhlamvu, nezimpahla ezibhakiwe ngokuvamile ziphezulu ngezinhlamvu ezicolisisiwe, ushukela owengeziwe, izilondolozi, nezinye izinto ezingase zibangele ukuvuvukala, konke okungase kube nzima kakhulu izimpawu zokuqaqamba kwamalunga.
Ucwaningo lukhombisa ukuthi labo abadla kakhulu ukudla okugayiwe bangakhuphula ubungozi be-RA ngokuba nomthelela ezicini eziyingozi njengokuvuvukala nokukhuluphala.
utshwala
Noma ubani onesifo samathambo esivuthayo kufanele alinganisele noma agweme utshwala, njengoba utshwala bungenza izimpawu ze-arthritis zibe zimbi kakhulu.
Ucwaningo luye lwabonisa nokuthi ukuphuza utshwala kungandisa imvamisa nokuqina kokuhlaselwa yi-gout.
amafutha emifino
Emafutheni e-omega 6 Ukudla okunamafutha aphezulu kanye naphansi kwe-omega 3 kungakhuphula izimpawu ze-osteoarthritis kanye nesifo samathambo.
Lawa mafutha abalulekile empilweni. Kodwa isilinganiso se-omega 6 ne-omega 3 esingalingani singandisa ukuvuvukala.
Ukunciphisa ukudla okunamafutha amaningi e-omega 3, njengamafutha emifino, kuyilapho ukhulisa ukudla kwakho okunothe nge-omega 6, njengezinhlanzi ezinamafutha, kungase kuthuthukise izimpawu ze-arthritis.
Ukudla okunosawoti omningi
Ukunciphisa usawoti kungaba yisinqumo esihle kubantu abanesifo samathambo. Ukudla okunosawoti omningi kuhlanganisa izimfanzi, isobho elisheshayo, i-pizza, ushizi othile, inyama egayiwe, neminye imikhiqizo eminingi egayiwe.
Ucwaningo lwegundane lwathola ukuthi amagundane adla ukudla okunosawoti omningi ayenesifo samathambo esibi kakhulu kunokudla okuqukethe amazinga kasawoti avamile.
Ukwengeza, ucwaningo lwegundane lwezinsuku ezingu-62 lwembula ukuthi ukudla okunosawoti omncane kunciphisa ubunzima be-RA uma kuqhathaniswa nokudla okunosawoti omningi.
Ukudla okuphezulu kuma-AGE
Imikhiqizo yokuphela kwe-glycation ethuthukisiwe (ama-AGE) ama-molecule akhiwe ngokusabela phakathi kukashukela namaprotheni noma amafutha. Itholakala ngokwemvelo ekudleni kwezilwane okungaphekiwe futhi idalwe ngezindlela ezithile zokupheka.
Ukudla kwezilwane okunamaprotheni amaningi, okunamafutha amaningi, okuthosiwe, okugazingiwe, okugazingiwe, okugazingiwe kuphakathi kwemithombo yokudla ecebile yama-AGE. Lokhu kufaka i-steak ethosiwe noma eyosiwe, inkukhu egazingiwe noma ethosiwe, namasoseji athosiwe.
Ama-French fries, imajarini kanye nemayonnaise nakho kucebile kuma-AGE.
Lapho ama-AGE enqwabelana ngamanani aphezulu emzimbeni, ukucindezeleka okwenziwe nge-oxidative nokuvuvukala kungenzeka. Ukucindezeleka kwe-oxidative kanye nokwakheka kwe-AGE kuxhunyaniswa nokuqhubekela phambili kwezifo kubantu abane-arthritis.
Eqinisweni, abantu abane-arthritis evuthayo baye baboniswa ukuthi banamazinga aphezulu ama-AGE emizimbeni yabo kunalabo abangenaso isifo samathambo. I-AGE deposition emathanjeni nasemalungeni ingase ibe nendima ekuthuthukisweni nasekuqhubekeleni phambili kwe-osteoarthritis.
Ukushintsha ukudla kwe-AGE ephezulu ngokudla okunomsoco, okugcwele okufana nemifino, izithelo, okusanhlamvu, nezinhlanzi kunganciphisa umthwalo we-AGE jikelele emzimbeni wethu.
Imibhalo Okufanele Uyifunde
