Ngaba Ukudumba kobisi?

Umxholo

• Yintoni ukudumba?
• Ideri kunye nezinto zayo
• Ideri kunye nokudumba
• Umgca wezantsi

Ubisi aluyinto engaziwayo kwimpikiswano.

Abanye abantu bakholelwa ukuba kukudumba, ngelixa abanye besithi kuyachasana nokudumba.

Eli nqaku lichaza ukuba kutheni abanye abantu bedibanise ubisi kukudumba nokuba bukhona ubungqina bokuxhasa oku.

Yintoni ukudumba?

Ukuvuvukala kufana nekrele elintlangothi-mbini-encinci ilungile, kodwa kakhulu xa uthe wayisebenzisa ixesha elide kuyingozi.

Ukudumba kukuphendula kwendalo komzimba wakho kwizifo ezinjengeentsholongwane kunye neentsholongwane, okanye ukonzakala njengokucheba kunye nokukhuhla.

Ukuphendula kwezi zinto zibangela ukudumba, umzimba wakho ukhupha abathunywa abakhethekileyo beekhemikhali, ezinje nge-histamine, i-prostaglandins, kunye ne-bradykinin, ebonisa ukuphendula kwamajoni omzimba ukuzikhusela kwizifo okanye ukuphilisa nokulungisa izicwili ezonakeleyo ().

Impendulo yokuvuvukala inokuba buhlungu okanye inganyangeki, ngokudumba okungapheliyo kuhlala iintsuku ezimbalwa, kunye nokudumba okungapheliyo kuhlala ixesha elide kuneeveki ezi-6 ().

Nangona ukudumba okukhulu ngumzimba wokuqala womzimba wakho wokuzikhusela ekonzakaleni okanye kusulelo, ukudumba okungapheliyo kunokuba yingozi kwaye konakalise izicwili zomzimba wakho kunye namalungu.

Ukudumba okungapheliyo kunokubangelwa kukosuleleka okungafakwanga nyango okanye ukwenzakala, isifo esizenzekelayo njenge-rheumatoid arthritis, okanye indlela ophila ngayo-ngakumbi ukutya

Impendulo ebukhali yokuvuvukala ikukhusela kusulelo, ukwenzakala, okanye isifo, kodwa inokuba yingxaki kwaye ibe yingozi ukuba iya kuhlala inganyangeki.

Ideri kunye nezinto zayo

Ukutya kobisi kuveliswa kubisi lwezilwanyana ezinjengeenkomo kunye neebhokhwe kwaye kubandakanya itshizi, ibhotolo, iyogathi, i-ayisi khrim kunye ne-kefir.

Ubisi kunye neemveliso zobisi ziqulathe izondlo ezininzi ezibalulekileyo, ezinje:

• Iiproteni. Ubisi kunye neyogathi zibonelela ngeprotein eyetyiswa ngokulula kwaye ifunxwe ngumzimba wakho ().
• Ikhalsiyam. Ubisi, iyogathi, kunye netshizi yimithombo etyebileyo yecalcium, ityuwa eyimfuneko ekusebenzeni kakuhle kwentsimbi nakwimisipha kunye nakwimpilo yethambo (4).
• Uvithamini D. Amazwe amaninzi aqinisa ubisi lweenkomo ngevithamini D, ivithamini ebalulekileyo kwimpilo yethambo, ukusebenza komzimba, kunye nokulawula ukudumba (5).
• Iiprobiotic. I-yogurt kunye ne-kefir ziqulathe iiprobiotic, ezizezona ntsholongwane ziluncedo ezikhuthaza amathumbu kunye nempilo yomzimba ().
• Iivithamini B. Ubisi kunye neyogathi yimithombo elungileyo ye-riboflavin, okanye ivithamini B-2, kunye nevithamini B-12, zombini ezixhasa ukuveliswa kwamandla kunye nomsebenzi we-nerve (7, 8).
• Ukudityaniswa kwe-linoleic acid (CLA). Iimveliso zobisi ziphakathi kwezona ndawo zityebileyo ze-CLA, uhlobo lwe-asidi enamafutha enxulunyaniswa nelahleko yamafutha kunye nezinye izibonelelo zempilo ().

Ukongeza, ubisi olunamafutha apheleleyo kunye neemveliso zobisi zityebile kumafutha agcweleyo, yiyo loo nto ke kucingelwa ukuba ezi mveliso zibangela ukudumba.

Ngelixa amafutha agciniweyo kunganyanzelekanga ukuba abangele ukudumba, anokuba mandundu ngakumbi ukudumba esele kukhona ngokunyusa ukufunxeka kweemolekyuli ezivuthayo ezibizwa ngokuba lipopolysaccharides ().

Izifundo zokujonga zinxulunyaniswe nobisi kunye nokusetyenziswa kobisi kunye nomngcipheko okhulayo wamabala, imeko yokuvuvukala, kulutsha nakubantu abadala abancinci (,).

Ngapha koko, abantu banokuba namava okuqunjelwa, ukutyiwa sisisu, kunye norhudo xa besitya ubisi kwaye badibanise ezo mpawu ngokudumba - nangona kusenokwenzeka ukuba ezi mpawu endaweni yoko zinxulumene nokungakwazi ukwetyisa iswekile yobisi ebizwa ngokuba yi-lactose ().

Kwimeko nayiphi na into, abantu abaninzi banqanda ubisi kunye neemveliso zobisi ngenxa yokoyika ukukhuthaza ukudumba.

Ubisi kunye neemveliso zobisi ziqulathe izondlo ezininzi ezibalulekileyo, ezinje ngeevithamini, iiminerali kunye neeprotein. Nangona kunjalo, ubisi luye lwadityaniswa nokwanda kokudumba kunye neemeko ezithile zokukrala njengamabala.

Ideri kunye nokudumba

Kucacile ukuba ukutya ukutya okuthile, kubandakanya iziqhamo kunye nemifuno, kunokwehlisa ukudumba, ngelixa okunye ukutya okufana nenyama egqityiweyo, iziselo ezineswekile, kunye nokutya okuthosiweyo kunokukhuthaza ukudumba (,).

Okwangoku, ngaphandle kokuba une-aleji kwiprotein yobisi, akucaci ukuba ubisi lukhuthaza ukudumba. Olunye uphononongo lubonisa ukuba lwenza ngelixa abanye becebisa ngokuchaseneyo (,).

Ezi zigqibo zixubeneyo zisisiphumo somahluko kuyilo lokufunda kunye neendlela, ubume bempilo kunye nenqanaba lezempilo labathathi-nxaxheba, kunye nokwenziwa kokutya, phakathi kwabanye.

Ukuphononongwa kwezilingo ezili-15 ezilawulwa ngokungahleliwe ukusuka ngo-2012 ukuya ku-2018 akufumananga ziphumo zichaphazela ubisi okanye imveliso yobisi kubantu abadala abasempilweni okanye kubantu abadala abatyebe kakhulu, ukutyeba kakhulu, uhlobo lwesifo seswekile, okanye isifo se-metabolic syndrome ().

Ngokuchasene noko, uphononongo luqaphele ukuba ukutya ubisi kunxulunyaniswa nefuthe elibuthathaka lokuchasana naba bantu.

Ezi zinto zifunyanisiweyo ziyafana nokuphononongwa kwangoko kwezifundo ezi-8 ezilawulwa ngokungahleliwe ezingakhange zibone siphumo sokungenisa ubisi kwiimpawu zokudumba kubantu abadala abanokutyeba kakhulu okanye ukutyeba kakhulu).

Olunye uphononongo kubantwana abaneminyaka emi-2-18 alufumananga bungqina bokuba ukutya ukutya okunamafutha okuphela kukonyusa iimolekyuli zokuvuvukala, oko kukuthi ithumba necrosis factor-alpha kunye ne-interleukin-6 ().

Ngelixa ubungqina obukhoyo ngoku bucebisa ukuba akukho khonkco phakathi kobisi kunye nokudumba, uphando olongezelelekileyo luyimfuneko ukumisela ukuba ngaba iimveliso zobisi ezizodwa- kwaye zeziphi izinto okanye izondlo zezo mveliso-ezikhuthaza okanye zinciphisa ukudumba.

Umzekelo, izifundo zokujonga zinxibelelanise ukutya kweyogathi kumngcipheko ophantsi ophantsi wohlobo lweswekile yesi-2, isifo esinxulunyaniswa nokudumba okungapheliyo kwinqanaba eliphantsi, ngelixa ukutya kwesonka samasi kunxulunyaniswa nomngcipheko ophezulu wesi sifo (,).

Uninzi lophando lubonisa ukuba ubisi kunye neemveliso zobisi azikhuthazi ukudumba. Nangona kunjalo, uphando olongezelelekileyo luyafuneka ngaphambi kokuba kwenziwe izigqibo ezichanekileyo.

Umgca wezantsi

Ukuvuvukala kukuphendula kwendalo komzimba wakho kusulelo okanye ukwenzakala.

Ngelixa ukudumba okunamandla kuyimfuneko ukukhusela nokuphilisa umzimba wakho, ukudumba okungapheliyo kunokwenza ngokuchaseneyo nokwenzakalisa izicwili zakho kunye namalungu.

Ubisi luphela kunye neemveliso zobisi ezinamanqatha kucingelwa ukuba zibangela ukudumba ngenxa yokuba zinamafutha agcweleyo, ziye zanegalelo kuphuhliso lwamabala, kwaye kunokubangela ukudumba kunye nokuphazamiseka kwesisu kubantu abanganyamezelani ne-lactose.

Nangona kuninzi ekufuneka kufundwe malunga nendima yeemveliso zobisi ezizimeleyo ekuvukeleni, uninzi lophando lubonisa ukuba iimveliso zobisi njengeqela azikhuthazi ukudumba - kwaye banokuthi, eneneni, banciphise.