Ichaphazeleka njani indlela yokutya kwakho kwimigraines: Ukutya okumele ukukuphephe, ukutya okuTyiwayo

Umxholo

• Yintoni iMigraine?
• 1. Ikofu
• 2. Iitshizi ezindala
• 3. Iziselo ezinxilisayo
• 4. Inyama eqhubekileyo
• 5-11. Ezinye izinto ezinokubangela iMigraine
• Ungayiphatha njani iMigraine
• Ibhotolo
• ICoenzyme Q10
• Iivithamini kunye neMinerals
• Umgca osezantsi

Izigidi zabantu kwihlabathi liphela zinamava emigraine.

Ngelixa indima yokutya kwimigraines iphikisana, uninzi lwezifundo lubonisa ukuba ukutya okuthile kunokubazisa kwabanye abantu.

Eli nqaku lixoxa ngendima enokubakho yokutya okubangela ukubakho kwemigraine, kunye nezongezo ezinokuthi zinciphise ukuphindaphindeka kunye neempawu ze-migraine.

Yintoni iMigraine?

I-migraine sisifo esiqhelekileyo esibonakaliswa kukuphindaphinda, ukubetha kwentloko okungafikelela kwiintsuku ezintathu.

Iimpawu ezininzi zahlula i-migraines kwintloko eqhelekileyo. Zihlala zibandakanya icala elinye kuphela lentloko kwaye zihamba neminye imiqondiso.

Oku kubandakanya isicaphucaphu kunye ne-hypersensitivity ekukhanyeni, kwizandi kunye nevumba. Abanye abantu bafumana ukuphazamiseka okubonakalayo, okubizwa ngokuba yi-auras, ngaphambi kokufumana i-migraine ().

Ngo-2001, abantu baseMerika abaqikelelwa kwizigidi ezingama-28 bafumana imigraines. Uphando lubonakalise ukuphindaphindeka okukhulu kwabasetyhini kunamadoda (,).

Unobangela oyintloko wemigraines awaziwa, kodwa iihormoni, uxinzelelo kunye nezinto zokutya zinokudlala indima (,,).

Malunga ne-27-30% yabo bane-migraines bakholelwa ukuba ukutya okuthile kubangela i-migraines (,).

Ngenxa yokuba ubungqina buhlala busekwe kwiiakhawunti zakho, indima yezona zinto zibangela ukutya iphikisana.

Nangona kunjalo, uphando lubonisa ukuba abanye abantu abane-migraine bangabakho kukutya okuthile.

Ngezantsi zii-11 zezona zixhaphakileyo zixhaphakileyo ekudleni.

1. Ikofu

Ikofu yenye yezona ziselo zidumileyo ehlabathini.

Iphezulu kwi-caffeine, isikhuthazi esifunyanwa nakwiti, isoda kunye neziselo zamandla.

Ukuqhagamshela kweCaffeine kwiintloko ezinzima. Inokuchaphazela iintloko okanye imigraines ngezi ndlela zilandelayo:

• Ukuqala kwemigraineUkutya okuphezulu kwe-caffeine kubonakala ngathi kubangela ukuba i-migraines in
  abantu abathile ().
• Unyango lwe-MigraineIdityaniswe neasprini kunye neTylenol (paracetamol), icaffeine
  Unyango olusebenzayo lwe-migraine (,).
• Icaffeine
  Intloko ebuhlungu: Ukuba uhlala rhoqo
  sela ikofu, ukutsiba idosi yakho yemihla ngemihla kunokubangela iimpawu zokurhoxa.
  Oku kubandakanya intloko ebuhlungu, isicaphucaphu, imeko ephantsi kunye noxinzelelo olubi (,).

Ukurhoxiswa kwe-caffeine yintloko ihlala ichazwa njengokuqaqamba kwaye inxulunyaniswa nesicaphucaphu-iimpawu ezifanayo nezo zemigraine ().

Uqikelelo lwe-47% yabathengi bekhofi abaqhelekileyo banentloko emva kokuyeka ikofu kangangeeyure eziyi-12-24. Ngokuthe ngcembe iya isiba mandundu, inyuka phakathi kweeyure ezingama-20-51 zokuyeka. Oku kunokuhlala iintsuku ezi-2 ukuya kwezi-9 ().

Amathuba okurhoxiswa kwecaffeine entloko ayenyuka njengoko ukutya kwecaffeine yemihla ngemihla kuyanda. Okwangoku, ubuncinci njenge-100 mg ye-caffeine ngosuku, okanye ikomityi enye yekofu, yanele ukubangela ukuba intloko ibekho xa kurhoxiswa (,).

Ukuba uqaqanjelwa yintloko ngenxa yokurhoxiswa kwecaffeine, kuya kufuneka uzame ukugcina ishedyuli yakho yekofu okanye ngokuthe chu ukuthoba ikaffeine kwisithuba seeveki ezimbalwa ().

Ukunciphisa ukutya i-caffeine okanye ukuyeka iziselo ezine-caffeine ngokupheleleyo kunokuba lolona khetho lulungileyo kwabanye ().

Isishwankathelo Ukurhoxiswa kwe-Caffeine yinto eyaziwayo eyintloko.
Abo baneemigraines abahlala besela ikofu okanye enye into ene-caffeine eninzi
Iziselo kufuneka zizame ukugcina ukutya kwazo rhoqo okanye ukunciphisa ngokuthe ngcembe
ukutya.

2. Iitshizi ezindala

Malunga ne-9-18% yabantu abaneemigraines baxela ubuntununtunu kwitshizi endala (,).

Izazinzulu zikholelwa ekubeni oku kungenxa yomxholo wayo ophezulu we-tyramine. I-Tyramine sisixhobo esenzeka xa iibhaktheriya zisaphula i-amino acid tyrosine ngexesha lokuguga.

I-Tyramine ikwafumaneka kwiwayini, ukukhutshwa kwegwele, itshokholethi kunye neemveliso zenyama egqityiweyo, kodwa itshizi esele ikhulile yenye yezona ndawo zayo zityebileyo ().

Amanqanaba e-tyramine abonakala ephezulu kubantu abane-migraine engapheliyo, xa kuthelekiswa nabantu abasempilweni okanye abo banezinye iintlungu zentloko ().

Nangona kunjalo, indima ye-tyramine kunye nezinye ii-biogenic amines kwimigraines ziyaxoxwa, njengoko izifundo zibonelele ngeziphumo ezixubeneyo (,).

Isonka esidala sinokuqulatha i-histamine, enye into enokubangela ityala, ekuxoxwa ngayo kwisahluko esilandelayo ().

Isishwankathelo Isonka esidala sinokuba nesixa esiphezulu
tyramine, ikhompawundi enokubangela iintloko kwabanye abantu.

3. Iziselo ezinxilisayo

Uninzi lwabantu luyaziqhelanisa nentloko ebuhlungu emva kokusela kakhulu utywala ().

Kwabantu abathile, iziselo ezinxilisayo zinokubangela ukuba i-migraine ngaphakathi kweeyure ezintathu zokusela.

Ngapha koko, malunga ne-29-36% yabo banemigraines bakholelwa ukuba utywala bunokubangela uhlaselo (),.

Nangona kunjalo, ayizizo zonke iziselo ezinxilisayo ezisebenza ngendlela efanayo. Izifundo zabantu abane-migraines zifumanise ukuba iwayini ebomvu yayiyeyona nto inokubangela ukuba i-migraine ibonakale kunezinye iziselo ezinxilisayo, ngakumbi phakathi kwabafazi (,).

Obunye ubungqina bubonisa ukuba umxholo we-histamine yewayini ebomvu unokudlala indima. Imbali ikwafumaneka kwinyama egqityiweyo, ezinye iintlanzi, itshizi kunye nokutya okunesonka (,).

Imbali yakhe iveliswa emzimbeni, nayo. Iyabandakanyeka kwiimpendulo zomzimba kunye nemisebenzi njenge-neurotransmitter (,).

Ukunganyamezelani kwimbali ye-Dietary kukuphazamiseka kwempilo. Ngaphandle kwentloko ebandayo, ezinye iimpawu zibandakanya ukugungxula, ukuvuthisa, ukuthimla, ukurhawuzelela ulusu, irhashalala kunye nokudinwa ().

Kubangelwa kukunciphisa umsebenzi we-diamine oxidase (DAO), i-enzyme ejongene nokophula i-histamine kwinkqubo yokwetyisa (,).

Into enomdla kukuba, ukunciphisa umsebenzi we-DAO kubonakala kuyinto eqhelekileyo kubantu abane-migraine.

Olunye uphononongo lufumanise ukuba i-87% yabo bane-migraine bayinciphisile imisebenzi ye-DAO. Kukwasebenza okufanayo kwi-44% kuphela yabo bangenayo i-migraines ().

Olunye uphononongo lubonise ukuba ukuthatha i-antihistamine ngaphambi kokusela iwayini ebomvu kunciphise ubukhulu beentloko phakathi kwabantu abafumana iintloko emva kokusela ().

Isishwankathelo Ezinye iziselo ezinxilisayo, ezifana newayini ebomvu, zisenokuba
kubangela imigraines. Abaphandi bakholelwa ukuba i-histamine inokuba sesityholweni.

4. Inyama eqhubekileyo

Phantse iipesenti ezi-5 zabantu abane-migraines banokuphuhlisa iintlungu zentloko okanye nokuba yimizuzu emva kokutya iimveliso zenyama esele zilungisiwe. Olu hlobo lwentloko lubizwa ngokuba yi "hot dog headache" (,).

Abaphandi bakholelwa ukuba ii-nitrites, iqela lezinto ezikhuselayo ezibandakanya i-potassium nitrite kunye ne-nitrite yesodiyam, isenokuba sisizathu sokuba ().

Ezi zinto zisigcinayo zihlala zifumaneka kwinyama esele yenziwe. Ziyakuthintela ukukhula kweentsholongwane eziyingozi njenge IClostridium botulinum. Baye bancede ukugcina umbala weenyama ezenziweyo kunye negalelo kwincasa yazo.

Iinyama eziqhubekileyo eziqukethe ii-nitrites zibandakanya iisoseji, i-ham, i-bacon kunye nenyama yesidlo sasemini njenge-salami kunye ne-bologna.

Iisoseji ezinganyangekiyo zinokuqulatha ubungakanani obuphezulu be-histamine, enokubangela i-migraines kubantu abanokunganyamezelani kwe-histamine ().

Ukuba ufumana imigraines emva kokutya inyama eqeshiweyo, cinga ukubasusa ekutyeni. Ngayiphi na imeko, ukutya inyama engacwangciswanga linyathelo eliya kwindlela yokuphila esempilweni.

Abanye abantu abane-migraines banokuba novakalelo kwi-nitrites okanye kwi-histamine kwimveliso yenyama eqhubekileyo.

5-11. Ezinye izinto ezinokubangela iMigraine

Abantu baxele ezinye izinto ezibangela ukuba uqaqambe, nangona ubungqina bunqabile ukuba bomelele.

Apha ngezantsi kukho imizekelo embalwa ephawuleka:

5. Monosodium glutamate (MSG): Esi sihambisi somgangatho uqhelekileyo sinyanzelisiwe njengentloko ebangela iintlungu, kodwa ubungqina obuncinci buxhasa le ngcamango (,).

6. I-Aspartame: Izifundo ezimbalwa zidibanise i-aspartame yeswekile yokufakelwa kunye nokuphindaphindeka kwentloko ye-migraine, kodwa ubungqina buxubekile (,,).

7. Isucralose: Iingxelo zamatyala aliqela zibonisa ukuba i-sweetenerate eyenziweyo inokubangela i-migraines kwamanye amaqela (, 43).

8. Iziqhamo zeCitrusKwisifundo esinye, malunga ne-11% yabo abane-migraines baxela iziqhamo ze-citrus ukuba zenze i-migraine trigger ().

9. Itshokholethi: Naphi na ukusuka kwi-2-22% yabantu abane-migraines ingxelo yokuba banomdla kwitshokholethi. Nangona kunjalo, uphononongo lwesiphumo setshokholethi kuhlala kungangqinelani (,).

10. Gluten: Ingqolowa, irhasi nerye ziqulathe igluten. Ezi cereal, kunye neemveliso ezenziwe ngazo, zinokubangela i-migraines kubantu abanganyamezelaniyo ne-gluten ().

11. Ukuzila ukutya okanye ukutsiba izidloNgelixa ukuzila ukutya kunye nokutsiba ukutya kunokuba nezibonelelo, abanye banokufumana imigraines njengempembelelo yecala. Phakathi kwe-39-66% yabo banemigraines badibanisa iimpawu zabo nokuzila ukutya (,,).

Izifundo zikwacebisa ukuba i-migraines inokuba yimpendulo yokungavumi okanye i-hypersensitivity to some compounds in foods, kodwa izazinzulu azikafikeleli kwimvumelwano koku (,).

Isishwankathelo Izinto ezahlukeneyo zokutya zinxulunyaniswa nazo
migraines okanye iintloko, kodwa ubungqina obusemva kwabo buhlala bunqunyelwe okanye buxubekile.

Ungayiphatha njani iMigraine

Ukuba ufumana imigraines, ndwendwela ugqirha wakho ukuze ulawule naziphi na iimeko ezingaphantsi.

Ugqirha wakho unokucebisa kwaye anike iipilisi zentlungu okanye amanye amayeza anokusebenzela wena.

Ukuba ukrokrela ukuba ukutya okuthile kubangela i-migraines yakho, zama ukubasusa ekutyeni kwakho ukuze ubone ukuba oko kwenza umahluko.

Ukufumana ulwazi olunzulu malunga nendlela yokulandela ukutya kokutya, jonga eli nqaku. Kwakhona jonga ukugcina idayari yokutya eneenkcukacha.

Olunye uphando luxhasa ukusetyenziswa kwezongezo kunyango lwe-migraine, kodwa ubungqina bokusebenza kwabo bunqunyelwe. Apha ngezantsi kukho izishwankathelo zezona ziphambili.

Ibhotolo

Abanye abantu basebenzisa i-herbal supplement eyaziwa ngokuba yi-butterbur ukunciphisa i-migraine.

Izifundo ezimbalwa ezilawulwayo zibonise ukuba i-50-75 mg ye-butterbur inokunciphisa kakhulu ukuphindaphindeka kwemigraines ebantwaneni, kulutsha nakubantu abadala (,,).

Ukusebenza kubonakala ngathi kuxhomekeke kwidosi. Olunye uphononongo lubonise ukuba i-75 mg yayisebenza ngakumbi kune-placebo, ngelixa i-50 mg yayingafumaneki ukuba iyasebenza ().

Gcina ukhumbula ukuba i-butterbur engacwangciswanga inokuba yityhefu, njengoko inezinto ezinokuthi zonyuse umngcipheko womhlaza kunye nokonakala kwesibindi. Ezi khompawundi ziyasuswa kwiintlobo zentengiso.

Isishwankathelo I-Butterbur sisongezo semifuno esiqinisekisiweyo ukunciphisa
Ubuninzi bemigraines.

ICoenzyme Q10

ICoenzyme Q10 (CoQ10) yi-antioxidant edlala indima ebalulekileyo kwimetabolism yamandla.

Zombini ziveliswa ngumzimba wakho kwaye zifunyenwe kukutya okwahlukeneyo. Oku kubandakanya inyama, intlanzi, isibindi, i-broccoli kunye neparsley. Ikwathengiswa njengesongezelelo.

Olunye uphononongo lufumanise ukuba ukusilela kwe-CoQ10 kunokuba yinto eqhelekileyo ebantwaneni nakwishumi elivisayo abane-migraine. Ikwabonakalise ukuba i-CoQ10 yongeze kakhulu ukunciphisa iintlungu zentloko ().

Ukusebenza kwezongezelelo zeCoQ10 kuqinisekisiwe zezinye izifundo ngokunjalo.

Kwisifundo esinye, ukuthatha i-150 mg ye-CoQ10 kwiinyanga ezintathu kunciphise inani leentsuku ze-migraine nge-61% ngaphezulu kwesiqingatha sabathathi-nxaxheba ().

Olunye uphononongo lubonise ukuba ukuthatha i-100 mg ye-CoQ10 kathathu ngemini kangangeenyanga ezintathu kube neziphumo ezifanayo. Nangona kunjalo, izongezo zibangele ukugaya kunye neengxaki zolusu kwabanye abantu ().

Isishwankathelo I-Coenzyme Q10 isongezelelo ingaba yindlela efanelekileyo yokwenza
ukunciphisa i-migraine frequency.

Iivithamini kunye neMinerals

Izifundo ezimbalwa zixele ukuba iivithamini okanye izongezo zamaminerali zinokuchaphazela ukuphindaphindeka kokuhlaselwa kwemigraine.

Oku kubandakanya oku kulandelayo:

• Umntu: Zininzi
  Izifundo zinxulumene nokutya okuncinci kunye nokunyuka kwamaxesha
  Imigraines (,).
• Magnesium: Ayonelanga
  Ukungenisa i-magnesium kunokunyusa umngcipheko we-migraine yangasemva (,,).
• RiboflavinIsifundo esinye
  ibonakalise ukuba ukuthatha i-400 mg ye-riboflavin ngosuku kwiinyanga ezintathu kunciphisile
  Ukuhlaselwa rhoqo kwemigraine ngesiqingatha kwi-59% yabathathi-nxaxheba ().

Ubungqina obuninzi buyafuneka ngaphambi kokuba kwenziwe naliphi na ibango elomeleleyo malunga nendima yezi vithamini kwimigraines.

Isishwankathelo Ukungonelanga kokutya, i-riboflavin okanye i-magnesium
inokunyusa umngcipheko we-migraine. Nangona kunjalo, ubungqina bunomda kwaye buninzi
Izifundo ziyafuneka.

Umgca osezantsi

Iingcali zenzululwazi aziqinisekanga ngokupheleleyo ukuba yintoni ebangela ukuba i-migraine.

Izifundo zibonisa ukuba ukutya okuthile kunye notywala kunokubangela. Nangona kunjalo, ukubaluleka kwazo kuyaxoxwa, kwaye ubungqina abuhambelani ngokupheleleyo.

Ngokuqhelekileyo ingxelo yokutya okubangelwa kukutya ibandakanya iziyobisi, inyama eqhutyiweyo kunye noshizi oselekhulile. Ukurhoxiswa kwe-Caffeine, ukuzila ukutya kunye nokusilela kwezinye izakhamzimba kuyarhanelwa ukuba zidlala indima.

Ukuba ufumana imigraines, ugqirha wezempilo unokucebisa unyango, kubandakanya amayeza kagqirha.

Izongezo ezinje ngecoenzyme Q10 kunye ne-butterbur inokunciphisa ukubanda kwemigraines kwabanye abantu.

Ukongeza, idayari yokutya inokukunceda ufumanise ukuba ngaba nakuphi na ukutya okutyayo kunxulunyaniswa nokuhlaselwa kwemigraine. Emva kokuchonga izinto ezinokubangela, kuya kufuneka ubone ukuba ukuzisusa kwindlela otya ngayo kwenza umahluko.

Okona kubaluleke kakhulu, kuya kufuneka uzame ukugcina indlela yokuphila esempilweni, ukunqanda uxinzelelo, ukulala ngokwaneleyo kunye nokutya ukutya okunezakha mzimba.