Imifuno yeNightshade kunye nokuDumba: Ngaba banokuNceda ngeMpawu zeArthritis?

Umxholo

• Oko kuthethwa luphando malunga nemifuno ye-nightshade kunye ne-arthritis
• Izibonelelo zezempilo zee-nightshades ezithandwayo
• 1. iipepile
• 2. Iitapile
• 3. Iitumato
• 4. Isityalo seqanda
• Ngaba kufuneka ususe i-nightshades kwisidlo sakho?
• Ukutya okuchasene nokuvuvukala ukuzama
• 1. I-Omega-3 fatty acids
• 2. Velisa
• 3. Ukutya okuphezulu
• 4. Ioli yomnquma
• 5. Itswele
• Nciphisa okanye unqande ukutya okuboniswe ukuba kukudumba
• Umgca wezantsi

Ayizizo zonke izityalo ze-nightshade ezikhuselekileyo ukuba zingatya

Imifuno yeNightshade ngamalungu osapho lweSolanaceae lwezityalo ezineentyatyambo. Uninzi lwezityalo ze-nightshade azityi ezifana necuba kunye neherb ebulalayo, i-belladonna.

Imbinana yemifuno ye-nightshade, nangona kunjalo, iyatyiwa kwaye yaziwa ngokutya okuqhelekileyo kwizidlo zethu, kubandakanya:

• iitumato
• isityalo seqanda
• iitapile
• iipepile

Zonke izityalo ze-nightshade zineekhompawundi ezibizwa ngokuba ziialkaloids. Enye yealkaloid efumaneka kwimifuno ye-nightshade, i-solanine, inokuba yityhefu eninzi okanye kwiitapile eziluhlaza. Akukho bungqina solanine buyingozi kwixabiso lokutya eliqhelekileyo. Kwaye i-solanine ayifumaneki kuphela kwii-nightshades-blueberries kunye nee-artichokes ziqulathe nayo.

Enkosi kubungqina be-anecdotal, imifuno ye-nightshade ifumene igama elibi lokudala ukudumba emzimbeni. Kodwa ayinguye wonke umntu onamalungu abuhlungu ashenxisa i-nightshades kumava abo okutya kunye nophando oluthile lubonisa ukuba umxholo wesondlo we-nightshades unokunceda ngeempawu zamathambo.

Qhubeka ufunda ukuze ufunde ukuba le mifuno inokuchaphazela njani ukudumba emzimbeni, izibonelelo zazo ezinokubakho kwezempilo, kunye nokunye.

Oko kuthethwa luphando malunga nemifuno ye-nightshade kunye ne-arthritis

Ngokwe-Arthritis Foundation, inkolelo yokuba ukutya imifuno ye-nightshade kuyenza mandundu isifo samathambo yintsomi. Batsho ukuba abantu abane-arthritis banokuzuza kumxholo wesondlo esiphakamileyo kwii-nightshades.

Umzekelo, abaphandi kolunye uphononongo luka-2011 bafumanisa ukuba ukudumba kunye nomonakalo we-DNA kuncitshisiwe kumadoda aphilileyo atya iitapile ezityheli okanye ezimfusa, eziyimifuno ye-nightshade, kangangeeveki ezintandathu.

Nangona kunjalo, uphando olongezelelweyo luyafuneka. Ukuza kuthi ga ngoku, kuncinci uphando lwezenzululwazi lokufikelela kwisigqibo nangayiphi na indlela.

Izibonelelo zezempilo zee-nightshades ezithandwayo

Uninzi lwemifuno yenightshade lunentabalala yezondlo. Zifumaneka ngokulula kwaye kulula ukuzilungiselela. Ngamanye amaxesha, izibonelelo zokutya imifuno ye-nightshade zinokugqitha umngcipheko wokudumba.

1. iipepile

Iipepile, kubandakanya ipepile yentsimbi kunye nepelepele, ziphantsi kumanqatha nakwiikhalori.

Ngumthombo olungileyo wezondlo ezinje:

• ivithamin C
• ifayibha
• ivithamin K
• Iivithamini B

I-capsaicin ekwipelepele inokuphelisa iintlungu zesifo samathambo ngokunciphisa ukudlulisa iintlungu ezithile kwimithambo-luvo yakho ebizwa ngokuba yi-Substance P.Capsaicin, esisithako esiqhelekileyo kwizithambiso ezininzi zokuphelisa iintlungu. Ingabangela ukutshisa okulula okanye ukusabela kolusu xa usetyenziswa ngokwezihloko.

2. Iitapile

Iitapile ezimhlophe zihlala zifumana irap engalunganga kuba yisitatshi, kodwa zonke iintlobo zeetapile zinezondlo. Banokuba yinxalenye yokutya okusempilweni xa kutyiwa ngokumodareyitha kwaye kungafrayiwe okanye kudityaniswe kwibhotolo nakwikhilimu omuncu.

Iitapile azinamafutha kwaye ngumthombo olungileyo wefayibha. Ifayibha inceda ukukugcina uhlaziye ixesha elide ukuze utye kancinci. Kuba ziqulathe isodiyam ne potassium, iitapile zikwanceda ukugcina ii-electrolyte zakho zilungile.

Ikwangumthombo olungileyo woku:

• ivithamin C
• ivithamini B6
• niacin
• manganese
• intsimbi
• ubhedu
• Iintsomi

Ezona zitapile zisempilweni yitapile ebhakwe. Yongeza imifuno kunye nodoli weyogathi yamaGrike endaweni yebhotolo kunye nokhilimu omuncu. Musa ukuba neentloni ngokuzama iintlobo ezahlukeneyo, ngakumbi kuba iitapile ezinombala zinokukunika ibang yokuchasana nenkunzi yakho.

3. Iitumato

Ngokobuchwephesha, iitumato ayisiyo imifuno; basisiqhamo. Zinezinto ezine ze-carotenoid antioxidants, ezibandakanya:

• lycopene
• beta-carotene
• ialpha-carotene
• lutein

I-Lycopene yeyona carotenoid inamandla. Kucingelwa ukuba kunceda ukuthintela ezinye iintlobo zomhlaza, ukunceda ukuthintela isifo sentliziyo, kunye nokunyusa amajoni omzimba. Olunye uphando lubonakalisile ukuba iitumato zinamandla okulwa nokudumba, nangona uphando oluninzi luyafuneka.

Utamatisi ngumthombo olungileyo woku:

• ivithamin E
• ivithamini A
• potassium
• calcium
• ivithamin K
• ivithamin B

Yongeza iitamatisi ezisandula ukwenziwa, isaladi eluhlaza okanye wenze ijusi yetumato entsha. Utamatisi zimnandi kwisuphu yemifuno kunye nesilili, nazo.

4. Isityalo seqanda

Njengeetumato, isitshalo seqanda sisiqhamo. Ayinamafutha okanye icholesterol. I-eggplant ayikho phezulu nakweyiphi na i-vitamin okanye i-mineral, kodwa iqulethe ixabiso elincinci leevithamini kunye neeminerals.

Ngokomnye uphando luka-2015, isicatshulwa se-eggplant stalk sinokunceda ukunciphisa ukuvuvukala. Uphando oluthe kratya luyafuneka ukumisela ukuba iziqhamo ze-eggplant zinamandla afanayo.

Ukonwabela isitshalo seqanda kwisidlo sakho, yiya ngaphaya kwe-eggplant enamafutha kunye nekhalori eParmesan casserole. Endaweni yoko, zama ukufafaza isitshalo seqanda esisikiweyo ngeoyile yomnquma kunye nemifuno, emva koko ukugoba okanye ukosa. Unako kwakhona ukufuthisa isitshalo seqanda, okanye ukongeza izilayi ezisusiweyo kwi-pizza oyithandayo.

Ngaba kufuneka ususe i-nightshades kwisidlo sakho?

Akukho bungqina bobunzululwazi ukuza kuthi ga ngoku obonisa imifuno ye-nightshade ibangela ukudumba. Nangona kunjalo, oko akuthethi ukuba ubungqina be-anecdotal abuchanekanga. Ukunyuka kokutya kunye nokunganyamezelani kuyanda kwihlabathi liphela.

Ukwazi ngokuqinisekileyo ukuba i-nightshades inokukuchaphazela njani, zama ukutya ukutya. Yeka ukutya yonke i-nightshades iiveki ezimbini ukuze ubone ukuba iimpawu zakho ziyaphucuka. Ukuba awuqinisekanga, bangeze emva ekudleni kwakho ukuze ubone ukuba iimpawu zakho ziba zibi.

Yeka ukutya kwaye ubone igumbi likaxakeka kunye nogqirha wakho ukuba ufumana iimpawu ezinje ngezi emva kokutya nakuphi na ukutya, okunokucebisa ukuba usabela ubomi ngokusongela i-anaphylactic reaction:

• ukuntywizisa umlomo
• irhashalala okanye urticaria
• ukurhawuzelela
• ukudumba kobuso, ulwimi, okanye umqala
• ubunzima bokuphefumla okanye ukuvutha
• uxinzelelo lwesisu
• utywala okanye intloko
• isiqaqa

Ukuba ufumana enye okanye ngaphezulu kwezi mpawu, unokufumana ukungahambelani komzimba kwi-nightshade. Ukunganyamezelani kokutya kwahlukile kwiimpawu zokungalungelelani kokutya kuba azibeki mngcipheko we-anaphylactic, kodwa zisenokuvelisa iimpawu ezingathandekiyo njengentlungu, ukungonwabi, iintlungu, kunye nemicimbi yamathumbu. I-dietitian inokukunceda ukuba ulandele ukutya kokunciphisa ukuchonga nokulawula nayiphi na i-allergies kunye nokunganyamezeli.

Ukutya okuchasene nokuvuvukala ukuzama

Ukutya okuninzi kucingelwa ukuba kunceda ukunciphisa ukudumba emzimbeni. Ukutya rhoqo kunokunceda ukunciphisa iintlungu kunye nokudumba. Ukutya okuthandwayo okuchasayo kubandakanya:

1. I-Omega-3 fatty acids

Ukutya okuphezulu kwi-omega-3 fatty acids kunokunceda ukulwa nokudumba ngokunciphisa iiproteni ezimbini ezibangela ukudumba. I-Omega-3s inokukunceda ukunciphisa umngcipheko wesifo sentliziyo kunye nokunceda ukuthoba i-cholesterol.

Izinketho eziqhelekileyo zibandakanya:

• islamoni
• isardadi
• imackerel
• ioli yeflakisi
• iimbwe zechai
• iminqwazi
• iimbotyi zesoya
• ispinatshi

2. Velisa

Amajikijolo, imifuno enamagqabi, kunye nezinye iimveliso ezitsha zinee-antioxidants. Ukutya okunotye kwii-antioxidants kuyanceda ukukhusela amajoni omzimba kwaye kunokunciphisa umngcipheko wokudumba. Ukutya iintlobo ngeentlobo zeziqhamo kunye nemifuno yenye yezona zinto zibalaseleyo onokuzenza kwimpilo yakho iphela.

Inokunceda:

• thintela ukutyeba
• ukunciphisa umngcipheko wokuhlaselwa yintliziyo kunye nesifo
• uxinzelelo lwegazi olusezantsi
• ukunciphisa umngcipheko kwezinye zomhlaza
• ukunciphisa umngcipheko wokulahleka kwethambo

3. Ukutya okuphezulu

NgokweSiseko seArthritis, ukutya okuphezulu kwifayibha enje ngamandongomane, ukutya okuziinkozo okupheleleyo, kunye nemveliso kunokunceda ekulweni amanqaku okumakisha aqhelekileyo kwisifo samathambo ngeendlela ezimbalwa:

• Inceda amanqanaba asezantsi e-C asebenzayo egazini. Iprotheyini esebenzayo ye-C inxulunyaniswe nezifo ezitshisayo njenge-rheumatoid arthritis.
• Ifayibha inokuthintela ukuzuza komzimba, enye into enxulumene nokuvuvukala.
• Okokugqibela, ifayibha sisidlo esikhethiweyo kwiibhakteria ezisempilweni emathunjini akho. ibonakalise i-microbiome esempilweni inokunceda ukunciphisa ukudumba.

4. Ioli yomnquma

Ioyile yomnquma isisitya esikhulu ekutyeni okuchaseneyo nokuvuvukala kweMeditera. Ngokophando luka-2011, ioyile yomnquma iqulethe izinto ezininzi ezinobuchule bokuchasana. Elinye iqela, i-phenolic compound eyaziwa ngokuba yi-oleocanthal, yaboniswa ukuba inamandla okulwa nokuvuvukala njenge-ibuprofen.

5. Itswele

Itswele line-bioflavonoid ebizwa ngokuba yi-quercetin. Ngokwenye i-quercetin ine-anti-inflammatory kunye ne-antioxidant. Inokukunceda ukuthintela ukusabela okungafunekiyo ngokuyeka ukukhutshwa kwe-histamine kunye nokugcinwa kwe-cell cell.

Okunye ukutya okuqulethe iquercetin zezi:

• iiapile
• imifuno eluhlaza eluhlaza
• iimbotyi
• i-grapefruit

Nciphisa okanye unqande ukutya okuboniswe ukuba kukudumba

Ayisiyiyo kuphela into yokongeza ukutya okuthintela ukudumba ekutyeni kwakho, kodwa kufuneka uphephe nokutya okunezinto ezivuthayo.

Ukutya okuphezulu kunamafutha agcweleyo kunye ne-trans fats kunxulunyaniswa nokudumba emzimbeni. Ezinye zezi zinto zezi:

• ukutya okuthosiweyo
• iitshiphusi zeetapile, iziqhekezi, kunye nokunye ukutya okutyisiweyo okutyiwa
• Izinto ezibhakiweyo ezigqityiweyo ezinje ngamaqebengwane kunye neicookies
• ukutya okuphekwe kumaqondo aphezulu obushushu
• ukutya okuneswekile eninzi
• iziselo ezineswekile eninzi ezifana nesoda kunye nejusi yeziqhamo enencasa
• ukutya okuphezulu kwi-sodium

Iimveliso zobisi zinokubangela ukudumba kwabanye abantu. Uphando lubonisa unxibelelwano phakathi kokudumba kunye nokwaliwa ngabantu kubisi lwenkomo. Ubisi lunokubandezeleka ngakumbi ukuvuvukala kubantu abaneengxaki zokuphazamiseka emzimbeni. Ukubona indlela ubisi oluchaphazela ngayo iimpawu zakho zesifo samathambo, yisuse ekutyeni kwakho kangangeeveki ezimbini.

Umgca wezantsi

Kulungile ukongeza imifuno ye-nightshade kukutya okuchasayo. Ngaphandle kokuba utye izixa ezikhulu okanye iitapile eziluhlaza, azina solanine yaneleyo yokukugulisa. Kwaye ubungqina ukuza kuthi ga ngoku abuxhasi ikhonkco phakathi kwe-nightshades kunye nokudumba. Ukuba unomdla, nangona kunjalo, thetha nogqirha wakho okanye isazi sokutya. Zizona zixhobo ezilungileyo kakhulu zokuchonga ukutya okukufaneleyo.