Kukuphi ukutya okufuneka utye-kwaye ugweme-ukuba unesifo se-Endometriosis

Umxholo

• Kutheni Ukulandela "Ukutya kwe-Endometriosis" kubalulekile
• Ukutya kunye neZondlo omele uzitye ukuze uncede iimpawu ze-Endometriosis
• Ukutya kunye nezithako okufuneka ucinge ngokukhawulela ukuba une-Endometriosis
• Uphengululo lwe

Ukuba ungomnye wabafazi abazizigidi ezingama-200 kwihlabathi liphela abane-endometriosis, ngokunokwenzeka ukhathazekile uqhelene nentlungu yokutyikitya kunye nomngcipheko wokuzala. Ulawulo lokuzalwa lweHormonal kunye namanye amayeza angenza izimangaliso kwiimpawu kunye neziphumo ebezingalindelekanga. (Idibeneyo: Iimpawu ze-Endometriosis Okufuneka Uyazi Ngazo) Kodwa, ehlala ihoywa yinto yokuba utshintsho olulula kwindlela otya ngayo lunokuhamba indlela ende.

Ngazo zonke izigulana zokuzala endisebenza nazo, eyona nto ibalulekileyo ekuzameni ukulawula iimpawu ze-endometriosis kukutya okunesondlo, okuzele luqilima-ukongeza kwiprotheyini esemgangathweni ophezulu, iziqhamo eziphilayo kunye nemifuno, ifayibha ezininzi Amafutha asempilweni, utshilo u-Dara Godfrey, i-RD, ingcali kwezesondlo kunye nengcali yokuchuma nge-Progyny. Umgangatho wokutya xa uwonke ubaluleke ngaphezu kokutya ukutya okukodwa; nangona kunjalo, izondlo ezithile zinokunceda ukunciphisa ukuvuvukala (kwaye ngoko ke intlungu), ngelixa ezinye ukutya zenza ukuba intlungu ye-endo ibe nzima ngakumbi.

Kwaye ayisiyiyo eyokufumana abaguli bexesha elide-olunye uphononongo lucebisa ukuba ngaba usemngciphekweni omkhulu wale meko (ngokungathi ilungu losapho elikufutshane linayo) okanye ufumene isifo kwangoko, ukutshintsha indlela otya ngayo kunokuwunciphisa umngcipheko .

Ngaphambili, i-scoop epheleleyo kwi-endometriosis yokutya, kubandakanya ukutya okunokukunceda-kunye nezo kufuneka weqe okanye uzinciphise ukuba unengxaki.

Kutheni Ukulandela "Ukutya kwe-Endometriosis" kubalulekile

I-Endometriosis iphawulwe ziintlungu ezityhafisa iintlungu kodwa kunye neentlungu ngexesha lokwabelana ngesondo, ukudumba okubuhlungu, ukuhamba kwamathumbu kabuhlungu, kwanomqolo kunye nentlungu yomlenze.

Yintoni enegalelo kuloo ntlungu: ukudumba nokuphazamiseka kwehomoni, zombini ezi zinto zichaphazeleka kakhulu kukutya, utshilo ugqirha weColumbus-based Torey Armul, RD, isithethi seAkhademi yeZondlo kunye neDietetics.

Ukongeza, into oyityayo idlala indima enkulu ekulweni noxinzelelo lwe-oxidative, u-Armul uthi, kuba lo monakalo ubangelwa kukungalingani kwee-antioxidants kunye neentlobo zeoksijini ezisebenzayo (ROS). Kunye nohlalutyo lweemeta lwango-2017 Unyango lwe-Oxidative kunye nobude beSelfowuni Iingxelo zoxinzelelo lwe-oxidative zinokuba negalelo kwi-endometriosis.

Ngamafutshane, ukutya okunenzuzo kwe-endometriosis kufuneka kugxininise ekunciphiseni ukudumba, ukunciphisa uxinzelelo lwe-oxidative, kunye nokulinganisa iihomoni. (Idibeneyo: Indlela yokulinganisa iiHormone zakho ngokwemvelo kuMandla aPhelayo)

Ukutya kunye neZondlo omele uzitye ukuze uncede iimpawu ze-Endometriosis

Omega-3

Enye yeendlela ezilungileyo zokulwa neentlungu kukutya okuninzi kwe-omega-3 fatty acids echasene nokudumba, utshilo uGodfrey. Izifundo ezininzi zibonisa i-omega-3s-ngakumbi i-EPA kunye ne-DHA-nceda ukuthintela nokusombulula ukudumba emzimbeni. I-salmon yasendle, i-trout, i-sardines, i-walnuts, i-flaxseed yomhlaba, imbewu ye-chia, i-oyile ye-olive, kunye nemifuno enamagqabi zonke iindlela ezintle, zombini izondlo ziyavuma. (Idibeneyo: 15 Ukutya okuNxamnye nokuThukisa kufuneka Utya rhoqo)

Ivithamin D

"I-Vitamin D ineempembelelo ezichasayo, kwaye uphando lufumene unxibelelwano phakathi kobukhulu be-cyst enkulu kubasetyhini abane-endometriosis kunye namanqanaba aphantsi e-vitamin D," utshilo u-Armul. Ivithamini inqabile kuninzi lokutya, kodwa iimveliso zobisi ezifana nobisi kunye neyogathi zihlala ziqinisiwe kwaye zifumaneka ngokulula, wongeza. I-FWIW, kukho uphando oluphikisanayo malunga nendima yobisi edlalayo, kodwa u-Armul uthi eli liqela elikhulu lokutya eliquka yonke into ukusuka kwi-yoghurt yamaGrike ukuya kwi-ayisikrimu kunye nobisi. Ubisi kunye neemveliso zobisi ezinamafutha asezantsi yeyona nto ukubheja kwakho ukunciphisa ukudumba. (FYI, nantsi yonke into okufuneka uyazi malunga nezongezo zokutya.)

Ukuba awunyamezeli i-lactose, i-vegan, okanye awufumani kukhutshwa lilanga yonke imihla, u-Armul ucebisa ngokuthatha ivithamin D yokuxhasa yonke imihla endaweni yoko. "Abantu abaninzi banesiphene sevithamini D ingakumbi ngexesha nasemva kweenyanga zobusika," uyongeza. Injongo ye-600 IU ye-vitamin D, isibonelelo esicetyiswayo semihla ngemihla.

Imveliso enemibala

Kwisifundo sango-2017 esivela ePoland, abaphandi baxela ukuba iziqhamo kunye nemifuno, iioyile zentlanzi, iimveliso zobisi ezityebile ngecalcium kunye novithamini D, kunye ne-omega-3 fatty acids zinciphisa umngcipheko we-endometriosis. Izibonelelo zemveliso enemibala zivela ekunciphiseni uxinzelelo lwe-oxidative kulayisho kwii-antioxidants zilwa nomonakalo kwaye zinciphise iimpawu ze-endo, utshilo u-Godfrey. Okona kutya kutya kulungileyo: iziqhamo eziqhakazileyo ezinje ngamaqunube kunye nesitrasi, imifuno enjengamagqabi amnyama amnyama, itswele, igalikhi, kunye nezinongo ezifana nesinamon.

Ukutya kunye nezithako okufuneka ucinge ngokukhawulela ukuba une-Endometriosis

Ukutya okuqhubekekayo

Ufuna ukunqanda amafutha omzimba ngokupheleleyo, awaziwayo ukuba abangele ukudumba emzimbeni, utshilo u-Armul. Kukutya okuthosiweyo oko, ukutya okukhawulezileyo, kunye nokunye ukutya okusetyenzwe kakhulu.

U-Godfrey uyavuma, ukongeza ukutya okucutshungulwayo kunye neqondo eliphezulu leswekile kuhlala kubangela iintlungu kubantu abane-endo. "Ukutya okunamafutha amaninzi, iswekile kunye notywala kuye kwadibaniswa nokuveliswa kwee-radicals zamahhala-iamolekyu ezijongene nokudala ukungalingani okukhokelela kuxinzelelo lwe-oxidative," kuchaza. (Idibeneyo: 6 "Ukuqhubekeka ngokuSebenzayo" Ukutya ekunokwenzeka ukuba unakho endlwini yakho ngoku)

Inyama ebomvu

Izifundo ezininzi zibonisa ukuba ukutya inyama ebomvu kuhlala kukonyusa umngcipheko we-endometriosis. "Inyama ebomvu idityaniswe namanqanaba aphezulu e-estrogen egazini, kwaye kuba i-estrogen idlala indima ebalulekileyo kwi-endometriosis, kuyanceda ukunciphisa," utshilo u-Godfrey. Endaweni yoko, fikelela kwiintlanzi ezityebileyo ze-omega-3 okanye amaqanda eprotheni yakho, ucebisa u-Armul.

Abanyolukile

Nangona i-gluten ingakhathazi wonke umntu, u-Godfrey uthi abanye abantu abane-endo baya kuba neentlungu ezincinci ukuba basike i-molecule yeprotheni ekudleni kwabo. Ngapha koko, uphando oluphuma e-Italiya lufumene ukuba i-gluten ingenayo unyaka iphucule iintlungu kwiipesenti ezingama-75 zabaguli be-endometriosis ababandakanyeka kuphononongo.

IiFODMAPs

Kuqhelekile ukuba abafazi babe ne-endometriosis kunye nesifo sengqondo sesifo. Phakathi kwabo benza, iipesenti ezingama-72 ziphucule kakhulu iimpawu zazo zesisu emva kweeveki ezine zokutya okuphantsi kwe-FODMAP kwisifundo esinye se-2017 sase-Australia. I-FYI, i-FODMAP imele i-Ogligo-, Di-, Mono-saccharides kunye ne-Polyols, ibinzana elide lee-carbs ezingafakwanga kakuhle emathunjini amancinci kwabanye abantu. Ukuhamba nge-FODMAP ephantsi kubandakanya ukusika ingqolowa kunye ne-gluten, kunye ne-lactose, i-alcohol alcohols (xylitol, i-sorbitol), kunye neziqhamo ezithile kunye nemifuno. (Ukufumana i-rundown epheleleyo, jonga indlela omnye umbhali azama ngayo ukutya ukutya okuphantsi kwe-FODMAP.)

Oku kunokukhohlisa-awufuni skimp kwii-antioxidants ezininzi kwimveliso okanye ivithamin D edla ngokuvela kubisi. Ukubheja kwakho okusemandleni Ukuba usenentlungu okanye ezinye iimpawu ze-gastro emva koko, jonga ekunciphiseni i-gluten kunye nezinye ii-FODMAP ngelixa uqhubeka nokwandisa ukuveliswa okungakhubekiyo kwimveliso ecebileyo kwi-antioxidants.

Uphengululo lwe