Iyini I-Migraine, Kungani Kwenzeka? Izimpawu Nokwelashwa Kwemvelo

Migraine Kuthinta umuntu oyedwa kwabayi-10. Lesi sigameko kutholakale ukuthi siphezulu kwabesifazane nabafundi abaya esikoleni. Migraine Kuyisimo esivamile futhi akuyona into engaphezu kwephupho elibi kulabo abanezimpawu.

Ingabe ubhekene nekhanda elibuhlungu ngenxa yezinto ezibangela ukucindezeleka, ukweqa ukudla noma utshwala? 

Ingabe izimpawu ziba zimbi ngemva kwemisebenzi enzima, ehambisana nemizwa yesicanucanu nokuhlanza? 

Uma uphendule ngoyebo emibuzweni efana nalena fuduka Kungenzeka ukuthi udlule. Isicelo "siyini isifo se-migraine, indlela yokuxilonga", "indlela yokwelapha nokuvimbela i-migraine", "yimaphi amakhambi emvelo e-migraine" izimpendulo zemibuzo yakho...

Iyini I-Migraine?

Migraineyisimo esingase sihambisane nezimpawu zokuxwayisa zezinzwa noma sandulelwe ikhanda elibuhlungu elibuhlungu. 

Ikhanda elibuhlungu elibangelwa i-migraine Kungathatha amahora noma izinsuku. Ngokuvamile kuba umphumela wokuphazamiseka kwezinzwa futhi ngokuvamile kuthinta ingxenye yekhanda.

Abaseqenjini leminyaka engu-15 kuya ku-55 baningi fuduka iyathuthuka.

I-Migraine yezinhlobo ezimbili. Lokhu kuhlukaniswa kusekelwe ekutheni umuntu uthola noma yikuphi ukuphazamiseka ezinzwa (auras).

Yiziphi Izinhlobo Ze-Migraine?

I-Migraine nge-Aura

MigraineKubantu abaningi abahlushwa i-aura noma ukuphazamiseka kwezinzwa, kusebenza njengesibonakaliso esiyisixwayiso sekhanda elibuhlungu eliseduze.

Imiphumela evamile ye-aura yilezi:

- Ukudideka nobunzima bokukhuluma

- Ukubona izibani ezikhanyayo eziyinqaba noma imigqa ye-zigzag endaweni ebonakalayo ezungezile

- Izindawo ezingenalutho noma izindawo ezingaboni embonweni

- Izikhonkwane nezinaliti kunoma iyiphi ingalo noma umlenze

– Ukuqina kwamahlombe, imilenze noma intamo

– Ukubona iphunga elibi

Nakhu okumele uzibe fudukaEzinye izimpawu ezingajwayelekile ezihambisana nalokhu:

- Ikhanda elibuhlungu ngendlela engavamile

- Ocular noma i-ophthalmic migraine ukuphazamiseka okubukwayo, okwaziwa nangokuthi

– Ukulahlekelwa izinzwa

- Ubunzima bokukhuluma

I-Migraine Ngaphandle kwe-Aura

okwenzeka ngaphandle kokuphazamiseka kwezinzwa noma ama-auras fuduka, obhekene namacala angama-70-90%. Ngokuya nge-trigger, ingahlukaniswa kwezinye izinhlobo eziningi:

I-Migraine Engapheli

Lolu hlobo lwenzeka phakathi nezinsuku ezingaphezu kweziyi-15 zenyanga. fuduka kuvusa ikhanda.

I-Migraine yokuya esikhathini

Ukuhlaselwa kwe-Migraine kwenzeka ngephethini ehlobene nomjikelezo wokuya esikhathini.

I-Hemiplegic Migraine

Lolu hlobo ludala ubuthakathaka besikhashana kunoma yiluphi uhlangothi lomzimba.

I-Abdominal Migraine

Le migraine ivela ngenxa yokusebenza okungavamile kwamathumbu nesisu. Kuvamile ezinganeni ezingaphansi kweminyaka engu-14 ubudala.

I-Migraine ne-Brainstem Aura

Lolu uhlobo olungavamile oludala izimpawu zemizwa njengenkulumo ethintekile.

I-Vestibular migraine kanye ne-basilar fuduka okunye okungajwayelekile izinhlobo ze-migrained.

Yiziphi Izimpawu Ze-Migraine?

Ikhanda elibuhlungu elimaphakathi noma elinzima okungenzeka ohlangothini olulodwa lwekhanda

- Ubuhlungu obukhulu bokushaywa

- Ukwanda kobuhlungu ngesikhathi sokusebenza ngokomzimba noma ubunzima

- Ukungakwazi ukwenza imisebenzi yansuku zonke

– Isicanucanu nokuhlanza

- Ukwanda kokuzwela kumsindo nokukhanya, okungasebenza njengesicuphi

Ezinye izimpawu ezimbalwa ezingase zihlotshaniswe nemigraines zihlanganisa ukushintsha kwezinga lokushisa, ukujuluka, isifo sohudo, nobuhlungu besisu.

Nakuba imbangela yangempela ye-migraine ingakaziwa, kusolakala ukuthi ibangelwa umsebenzi ongavamile ebuchosheni. 

Umlando womndeni walesi sifo ungenza umuntu abe sengozini enkulu yokuba sengozini. Izici ezivamile okukholelwa ukuthi zibangela i-migraine yilezi ezilandelayo;

Ziyini Izimbangela Ze-Migraine?

- Ukushintsha kwamaHormonal

– ukukhulelwa

- Izimbangela ezingokomzwelo ezifana nengcindezi, ukukhathazeka, nokudangala

- Izimbangela ezingokomzimba ezifana nokukhathala, ukuqwasha, ukungezwani kwemisipha, ukuma okungekuhle kanye nokucindezeleka ngokweqile

- I-Jet lag

– ushukela wegazi ophansi

- Utshwala ne-caffeine

– Ukudla okungajwayelekile

– ukuphelelwa amanzi emzimbeni

Imithi enjengamaphilisi okulala, amaphilisi okulawula inzalo, nemithi yokwelapha i-hormone replacement therapy

- Izinto ezibangela imvelo ezifana nezikrini ezikhanyayo ezicwayizayo, iphunga elinamandla, intuthu kagwayi nomsindo omkhulu

Zonke lezi zici ingozi yokuthuthukisa i-migraineingakwandisa.

Abantu ngokuvamile ikhanda elibuhlungu kulidida ngekhanda elibuhlungu. Ngakho-ke, kuyadingeka ukwazi umehluko phakathi kokubili.

Umehluko Phakathi Kwe-Migraine kanye Nekhanda Lekhanda

Ubuhlungu bekhanda

– Kungenzeki ngephethini eyaziwayo.

Ubuhlungu obuhlobene nekhanda elingena-migraine ngokuvamile lihlala njalo futhi lihlala njalo.

– Ingcindezi noma umfutho uzwakala ekhanda.

– Izimpawu azishintshi ngokusebenza komzimba.

Migraine

- Isikhathi esiningi, kwenzeka ngokulandelana okuthile.

- Akuvamile kakhulu kunezinye izinhlungu zekhanda ezicindezelayo.

– Kuzwakala njengobuhlungu obuhlabayo ohlangothini lwekhanda.

- Izimpawu zivame ukuba zimbi kakhulu ngokusebenza ngokomzimba.

Uma uke waphathwa yikhanda nezimpawu zakho fudukaUma kubonakala sengathi u-e, kungcono ukubonisana nodokotela ukuze uthole ukuxilongwa okulungile.

I-Migraine Diagnosis

Udokotela, ukuxilongwa kwe-migraine Cishe uzobheka umlando wakho wezokwelapha, izimpawu, nokuhlolwa komzimba kanye nezinzwa.

Uma izimpawu zakho zingajwayelekile noma ziyinkimbinkimbi, udokotela wakho angase ancome ukuhlolwa okulandelayo ukuze akhiphe ezinye izinkinga:

– Ukuhlolwa kwegazi ukuhlola izinkinga ngemithambo yegazi noma ukubheka izifo

– I-Magnetic resonance imaging (MRI) yokubheka izimila, unhlangothi, noma ukopha kwangaphakathi ebuchosheni

- I-Computed tomography (CT) scan ukuze uhlole izimila noma izifo

kusukela manje ukwelashwa kwe-migraine akukho. Imithi yokwelapha ngokuvamile ihlose ukuphatha izimpawu ukuvimbela ukuhlasela kwe-migraine okuphelele.

Ukwelashwa kwe-Migraine

Ukwelashwa kwe-migraine iqukethe:

– Izidambisa izinhlungu

- Imithi yokulawula izimpawu zesicanucanu nokuhlanza

- Ukusetshenziswa kwe-botulinum toxin

- Ukuwohloka kokuhlinzwa

Izinketho ezimbili zokugcina zokuhlinza zilungile izimpawu ze-migraineKucatshangelwa lapho ukwelashwa komugqa wokuqala okuhloselwe ukudambisa izinhlungu kungazange kusebenze.

Ikhambi Lemvelo Nokwelashwa Kwasekhaya Kwezinhlungu Ze-Migraine

Amafutha e-lavender

izinto

• 3 amaconsi amafutha e-lavender
• i-diffuser
• Su

Isicelo

– Faka amaconsi amathathu kawoyela we-lavender emshinini wokususa amanzi ogcwele amanzi.

- Vula i-diffuser bese uhogela iphunga elimnandi elivela endaweni ezungezile.

- Ungakwazi futhi ukuxuba iconsi lamafutha e-lavender nanoma yimaphi amafutha okuphatha bese uwagcoba emathempelini akho.

- Ungakwenza lokhu izikhathi ezi-1 kuye kwezi-2 ngosuku.

Amafutha e-lavender, ubuhlungu be-migraineInezici zokulwa nokuvuvukala kanye ne-analgesic ezingasiza ukukhulula ubuhlungu. 

Kungasiza ekunciphiseni ukucindezeleka nokukhathazeka, okuyizinto ezimbili ezibangela ukuhlaselwa yi-migraine.

Amafutha e-Chamomile

izinto

• 3 amaconsi amafutha chamomile
• 1 ithisipuni yamafutha kakhukhunathi noma amanye amafutha okuphatha

Isicelo

– Hlanganisa amaconsi amathathu amafutha e-chamomile ku-teaspoon eyodwa yamafutha kakhukhunathi.

- Hlanganisa kahle futhi usebenzise emathempelini akho.

- Ngaphandle kwalokho, ungahogela iphunga lamafutha e-chamomile usebenzisa i-diffuser.

- Ungakwenza lokhu izikhathi ezi-2-3 ngosuku uze ubone ukuthuthuka kwekhanda lakho.

amafutha e-chamomileIzakhiwo zayo ezingaba zokunqanda ukuvuvukala nezidambisa izinhlungu zingasetshenziswa ukukhulula izimpawu ze-migraine.

Ukubhucungwa

Ukwelashwa kwe-massage abaphethwe migraine kutholakale ukuthi iyasebenza. Nokho, kubalulekile ukuthi uthole massage by professional. 

Amamasaji endaweni engenhla njengentamo nomgogodla, fuduka Izosebenza ngempumelelo ekunciphiseni ubuhlungu obuhambisana nayo

Amavithamini

uyaphila uhlobo lwe-migraineKuye ngokuthi yini, ukudla amavithamini athile nakho kungasiza ekwehliseni izimpawu.

i-vitamin B complex, i-aura migraine Amavithamini E no-C ahlotshaniswa nokwanda kwamazinga e-prostaglandin. i-migraine yokuya esikhathiniingase iphumelele ekwelapheni

Khulisa ukudla kwakho okunothe ngala mavithamini ukuze ubhekane nalesi simo. Ukudla okunothe nge-vitamin B complex yizinhlanzi, amaqanda, izinkukhu, ubisi noshizi.

Ukudla okunothe ngovithamini E zihlanganisa amantongomane, imbewu kabhekilanga namafutha emifino, Ukudla okunothe ngovithamini C ikakhulukazi izithelo ezisawolintshi kanye nemifino enamahlamvu aluhlaza. Xhumana nodokotela uma uhlela ukuthatha izithasiselo ezengeziwe zala mavithamini.

Ujinja

izinto

• I-Ginger eqoshiwe
• 1 inkomishi yamanzi ashisayo

Isicelo

– Faka ijinja enkomishini yamanzi ashisayo. Yiyeke ishube imizuzu emi-5 ukuya kweyi-10 bese uyahlunga.

– Phuza itiye lejinja elishisayo.

– Ungaphuza itiye leginger izikhathi ezi-2-3 ngosuku.

Itiye elihlaza

izinto

• 1 ithisipuni yetiye eliluhlaza
• 1 inkomishi yamanzi ashisayo

Isicelo

– Faka isipuni setiye eluhlaza enkomishini yamanzi ashisayo.

– Gcoba imizuzu emi-5 ukuya kweyisi-7 bese uyahlunga. Ngetiye elishisayo.

– Ungaphuza itiye eluhlaza kabili ngosuku.

Itiye elihlaza Ine-analgesic kanye ne-anti-inflammatory properties. Lezi zimpawu zingasiza ekudambiseni izimpawu ze-migraine. 

Thola i-Omega 3

Yidla u-250-500 mg wokudla okucebile kwe-omega 3 ngosuku. Izinhlanzi ezinamafutha, isoya, imbewu ye-chia, imbewu yefilakisi kanye nama-walnuts ukudla okunothe nge-omega 3. Ungakwazi futhi ukuthatha izithasiselo ezengeziwe zalesi sakhamzimba ngemva kokubonisana nodokotela wakho.

ukuvuvukala fudukakungesinye sezizathu eziyinhloko. Izakhiwo zokulwa nokuvuvukala kwe-Omega 3 ziyasiza kulokhu. 

i-acupressure

I-Acupressure iyindlela yokwelapha ehlukile futhi umgomo wayo ufana nowokutshopa. Ihlose ukuqalisa amaphuzu athile okucindezela emzimbeni ukusiza ukunciphisa ubuhlungu nokucindezeleka. 

I-Acupressure ivamise ukwenziwa ngochwepheshe. njengesicanucanu fuduka Kungase futhi kusebenze ekudambiseni izimpawu ezimbalwa ezihlobene nazo

Ukucindezela Okubandayo (Noma Okushisayo).

izinto

• Iphakethe leqhwa noma cindezela

Isicelo

- Beka i-ice pack noma cindezela ohlangothini olubuhlungu lwekhanda lakho. Yibambe lapho imizuzu engu-15-20.

- Ungakwazi futhi ukubeka i-compress ebandayo entanyeni yakho ukuze usebenze kangcono.

- Ngaphandle kwalokho, ungasebenzisa i-compress efudumele noma enye indlela yokwelapha eshisayo noma ebandayo.

- Ungakwenza lokhu izikhathi ezi-1 kuye kwezi-2 ngosuku.

Ukucindezela okubandayo nokushisayo kusetshenziselwa ukwelapha izinhlobo ezahlukene zobuhlungu. I-anti-inflammatory, numbing and pain edambisa imvelo yokuminyanisa okubandayo nokushisa ikhanda le-migraine ngempumelelo for

Yikuphi Ukudla Neziphuzo Okubangela I-Migraine?

Ukudla okunomsoco kumuntu ubuhlungu be-migraine kungani kodwa ubuhlungu be-migraine Kubantu abahluphekayo, ukudla neziphuzo kumane kungenye yezinto ezimbalwa eziyimbangela.

iziguli ze-migraineI-10-60% yokunye ukudla ikhanda le-migraineuthi yikhona okuqalisile.

lapha "Yini Ukudla Okubangela I-Migraines" impendulo yombuzo...

Ushizi Abadala

Ushizi, ngokuvamile i-migraine ibangela ukudla kuchazwa ngokuthi. Abacwaningi baphawula ukuthi ushizi osekhulile unamazinga aphezulu e-tyramine, i-amino acid engathinta imithambo yegazi futhi ibangele ubuhlungu bekhanda.

Ukudla okune-tyramine eningi kuhlanganisa ukudla okudala, okomisiwe, noma okufakwe emanzini anosawoti njengoshizi we-cheddar, i-salami, nezaqathi.

Ngeshwa, i-tyramine kanye fuduka Ubufakazi ngayo buxubile. Noma kunjalo, ngaphezu kwengxenye yezifundo zazihlanganisa i-tyramine kanye fuduka wathi kukhona ubudlelwano phakathi i-migraine trigger wakuthola kuyisici.

Kulinganiselwa ukuthi cishe u-5% wabantu abahlushwa i-migraine bazwela i-tyramine.

ushokoledi

Ushokoledi ujwayelekile ukudla okudala i-migraineyi dan. Kokubili i-phenylethylamine ne-flavonoids, lezi zinto ezimbili ezitholakala kushokoledi ikhanda elibuhlungu kuphakanyiswe ukuthi kucushwe 

Nokho, ubufakazi buyangqubuzana. Ucwaningo oluningana lubonise ukuthi ushokoledi usetshenziswe kubantu abazwelayo. fudukaNgithole ukuthi iyakwazi ukuqala.

Ngokwesibonelo, abaphethwe migraineOlunye ucwaningo oluncane lwathola ukuthi ababambiqhaza aba-12 kwabangu-5 badle ushokoledi ngosuku olulodwa. ukuhlaselwa kwe-migraine wayithola.

Kodwa-ke, ezinye izifundo eziningi ziye zaxhumanisa ukusetshenziswa kukashokoledi. fuduka Ayikwazanga ukuthola isixhumanisi phakathi kwabo. 

Ngenxa yalokhu, abantu abaningi fuduka Kungenzeka ukuthi akuyona into ebalulekile Kodwa-ke, labo ababona ushokoledi njenge-trigger kufanele baqhele kuwo.

Inyama eyomile noma egayiwe

Amasoseji noma ezinye izinyama ezigayiwe ziqukethe izigcina-mpilo ezaziwa ngokuthi ama-nitrate noma ama-nitrites, kanti inyama egayiwe ivamise ukuvama ukudliwa. izimpawu ze-migraine kubika njenge.

Ama-nitrites abangela ukunwebeka kwemithambo yegazi ikhanda elibuhlungu bangacupha.

Ukudla okunamafutha nokuthosiwe

Amafutha, fuduka ingase ithinte ukuzwela kwayo. Lokhu kungase kube ngenxa yokuthi amazinga aphezulu amafutha egazini aholela ekukhiqizweni kwe-prostaglandin.

I-Prostaglandin ingabangela ukuvuleka kwemithambo yegazi. fudukae futhi kungase kubangele ukwanda kwekhanda elibuhlungu.

Ucwaningo lwalobu buhlobo lwathola ukuthi ekuqaleni kocwaningo, abahlanganyeli abadla ukudla okunamafutha amaningi namagremu angaphezu kuka-69 wamafutha nsuku zonke babhekana nekhanda eliphindwe kabili kunalabo abadla amafutha amancane.

Baphinde bathola ukuthi imvamisa yekhanda labahlanganyeli nokuqina kwehle ngemva kokunciphisa ukudla kwabo amafutha. Cishe i-95% yabahlanganyeli babike ukuthuthukiswa kwe-40% emakhanda abo.

Olunye ucwaningo ngokudla okunamafutha aphansi lwathola imiphumela efanayo ngokunciphisa ikhanda kanye nemvamisa.

okunye ukudla kwamaShayina

I-Monosodium glutamate (MSG) iyisithuthukisi ukunambitheka okuyimpikiswano esingezwe kwezinye izitsha zaseShayina nokudla okugayiwe ukuze kuthuthukiswe ukunambitheka.

Imibiko yekhanda elibuhlungu ekuphenduleni ukusetshenziswa kwe-MSG ibilokhu ijwayelekile amashumi eminyaka ambalwa. Kodwa-ke, ubufakazi balo mphumela buyimpikiswano, futhi azikho izifundo eziklanywe kahle ezenziwe ngokuthatha kwe-MSG. fuduka Ayikwazanga ukuthola isixhumanisi phakathi kwabo.

Kungenjalo, amafutha ngokuvamile aphezulu noma okuqukethwe kukasawoti walokhu kudla kungasolwa. 

Kodwa-ke, i-MSG ivame ukuphathwa yikhanda futhi i-migraine trigger iyaqhubeka nokubikwa. Ngakho-ke, i-monosodium glutamate kufanele igwenywe nge-migraine.

Ikhofi, itiye kanye nesoda

caffeine Ivame ukusetshenziselwa ukwelapha ubuhlungu bekhanda. Nokho, ngokuthakazelisayo, obunye ubufakazi abuqondile kubangela i-migraine imibukiso.

Kuyinto eyaziwayo ukuthi ubuhlungu bekhanda buvela, ikakhulukazi uma i-caffeine idliwe kakhulu.

Lesi simo senzeka lapho imithambo yegazi iphinda ivuleka ngemva kokuncibilika ngenxa yokusebenzisa i-caffeine. Kulabo abathintekayo kulo mphumela fudukaingayicupha.

ama-sweeteners okwenziwa

I-Aspartame iwuhlobo lwesishukela sokwenziwa esivamise ukungezwa ekudleni naseziphuzweni ukuze kube nokunambitheka okumnandi ngaphandle kokwengeza ushukela. 

Abanye abantu bakhononda ngokuthi baba nobuhlungu bekhanda ngemva kokudla i-aspartame, kodwa izifundo eziningi zithole umphumela omncane noma awukho nhlobo.

I-Aspartame fudukaKunezifundo ezimbalwa eziphenyile ukuthi zinemiphumela emibi yini kubantu abaphethwe yi-.

Ngeshwa, izifundo zincane, kodwa bathole ukuthi abanye abaphethwe yi-migraine banekhanda eliphethwe yi-aspartame.

Olunye lwalezi zifundo luthole ukuthi ngaphezu kwesigamu sabahlanganyeli be-11 ngemuva kokudla inani elikhulu le-aspartame. fuduka kutholakale ukwanda kwemvamisa. Ngoba, abaphethwe migraineKucatshangwa ukuthi abanye bangase bazwele i-aspartame.

Iziphuzo ezidakayo

Uphuzo oludakayo lungenye yezimbangela ezindala kakhulu ezaziwa ngekhanda elibuhlungu kanye nemigraines. Ngeshwa, isizathu asicacile.

abantu abane-migraine, kubantu abangenayo i-migraine bavame ukuphuza utshwala obuncane futhi njengengxenye yenqubo ye-hangover izimpawu ze-migraine zibonakala zingenzeka kakhulu kunabanye.

Ngokuvamile abantu baphuza iwayini elibomvu kunotshwala. i-migraine trigger njengoba bekhombisa. Kucatshangwa ukuthi izinhlanganisela ezifana ne-histamine, i-sulfite noma i-flavonoids, ikakhulukazi etholakala ewayinini elibomvu, ingabangela ubuhlungu bekhanda.

Njengobufakazi, ucwaningo oluthile lwathola ukuthi ukuphuza iwayini elibomvu kubangela ubuhlungu bekhanda. Nokho, isizathu esiqondile salokhu asikaziwa.

Kungakhathaliseki ukuthi, iziphuzo ezidakayo ubuhlungu be-migraine Kulinganiselwa ukuthi ingabangela i-migraine cishe ku-10% yabantu abahlala nayo. Iningi ophethwe yi-migraineAbantu abazwela kakhulu kufanele banciphise ukuphuza kwabo utshwala.

Ukudla okubandayo neziphuzo

Abantu abaningi bajwayele ubuhlungu bekhanda obubangelwa ukudla neziphuzo ezibandayo noma eziqandisiwe, njengo-ayisikhilimu. Nokho, lokhu kudla neziphuzo kungasetshenziswa kubantu abazwelayo. fudukaingayicupha.

Kokunye ukuhlola, bacele ababambiqhaza ukuthi babambe i-ice cube phakathi kolimi lwabo nolwanga imizuzwana engu-90 ukuze bahlole ubuhlungu bekhanda obubangelwa amakhaza.

76 ababambe iqhaza kulolu vivinyo ophethwe yi-migraineBathole ukuthi kubangele ubuhlungu bekhanda ku-74% weziguli. Ngokwesinye isandla, fuduka kwabangela ubuhlungu ku-32% kuphela walabo abaphethwe yikhanda ngaphandle

Kolunye ucwaningo, onyakeni odlule fuduka abesifazane abake baphathwa yikhanda maningi amathuba okuba baphathwe yikhanda ngemuva kokuphuza amanzi abandayo, ubuhlungu be-migraine Kutholakale ukuthi iphindwe kabili kwabesifazane abangaphili.

Ngakho-ke, labo abaqaphela ukuthi ikhanda labo libangelwa ukudla okubandayo abaphethwe migraine kufanele igweme ukudla okubandayo noma okufriziwe neziphuzo, iyogathi eqandisiwe no-ayisikhilimu.

Ukudla okunomsoco kanye nezakhamzimba ezithile, ikhanda elibuhlungu Ingenye yezici eziningi ezingase ziyivuse. Ngoba abaphethwe migrainezingase zikhululeke ngokugwema ukudla ezizwelayo kukho.

Gcina idayari yokudla ukuze uqonde ukuthi yikuphi ukudla okubangela ukuhlaselwa yikhanda. Ungathola ukuthi yikuphi ukudla okuthinta wena ngokubhala phansi ukudla okwandisa noma okwehlisa ikhanda lakho.

Futhi, qiniseka ukuthi unaka ngokukhethekile ukudla neziphuzo ezisohlwini olungenhla. Ukunciphisa izibangeli zokudla ezivamile fudukaKuzosiza ukunciphisa imvamisa nokuqina kwe

Yini Okufanele Badle Labo Abane-Migraines?

Ukudla okungasiza ukuvimbela noma ukwelapha i-migraines kuhlanganisa:

Ukudla okunothe nge-omega 3

Izinhlanzi ze-salmon noma ama-sardine, amantongomane, imbewu isiza ukulawula ukugeleza kwegazi nokunciphisa ukuvuvukala.

Organic, izithelo fresh nemifino

Lokhu kudla kuphezulu kakhulu ku-magnesium namanye ama-electrolyte abalulekile, abaluleke kakhulu ekulawuleni ukugeleza kwegazi nokusebenza kwemisipha, kanye nokuvimbela ukungalingani kwe-electrolyte. 

Baphinde banikeze ama-antioxidants asiza ukunciphisa ukuvuvukala, ukulwa nemiphumela yokuchayeka kwe-toxin, nokulinganisela amahomoni.

Ukudla okunothe nge-magnesium

Eminye yemithombo engcono kakhulu isipinashi, i-chard, imbewu yethanga, iyogathi, i-kefir, ama-alimondi, ubhontshisi omnyama, ukwatapheya, amakhiwane, amadethi, ubhanana nobhatata.

amaprotheni amancane

Lezi zihlanganisa inyama yenkomo nezinkukhu ezifunzwa utshani, izinhlanzi zasendle, ubhontshisi kanye nemifino.

Ukudla okuqukethe amavithamini B

Olunye ucwaningo lubonisa ukuthi abaphethwe i-migraine bangase bazuze ngokudla amavithamini B amaningi, ikakhulukazi uvithamini B2 (riboflavin). 

Imithombo ye-riboflavin ihlanganisa i-offal nenye inyama, imikhiqizo ethile yobisi, imifino efana nemifino eluhlaza, ubhontshisi kanye nemifino, namantongomane nembewu.

Yini Engenziwa Ukuvimbela I-Migraines?

- Ungazandisi ngokweqile.

– Thola ukulala okuvamile nokwanele (amahora ayisikhombisa kuya kwayisishiyagalombili).

– Nciphisa ukuphuza itiye nekhofi.

- Ukuhamba imizuzu eyi-10 emoyeni omusha ekuseni kuzokusiza uzizwe ufanelekile.

– Zama ukugwema ukudla okubabayo kakhulu ngangokunokwenzeka.

– Yidla isinamoni, ijinja, ama-clove kanye nopelepele omnyama.

- Yehlisa ukukhanya kwezinto zikagesi.

– Gqoka izibuko zelanga lapho uphuma elangeni.

– Phuza amanzi anele.

- Gcina isisindo sakho kanye nezinga lokucindezeleka ngaphansi kokulawula.