Ngaba izidlo zinokuchaphazela iimpawu zePolymyalgia Rheumatica?

Umxholo

• Ukutya ukutya
• Amafutha asempilweni
• I-calcium kunye nevithamini D
• Amanzi
• Ukutya okumele kukuphephe
• Zilolonge
• Unyango olongezelelekileyo
• Imbonakalo
• Iingcebiso ngokutya okusempilweni

Ushwankathelo

I-Polymyalgia rheumatica (PMR) sisifo esixhaphakileyo esidala ukubangela iintlungu, zihlala zisemagxeni nakumzimba ongasentla. Ukudumba kukuphendula kwendalo komzimba wakho xa uzama ukukhusela kwiintsholongwane eziyingozi. Ukuvuvukala kusebenza ngokudweba igazi elongezelelweyo kunye neeseli ezimhlophe zegazi kulo naliphi na ilungu lomzimba wakho elizama ukukhusela. Olu konyuka kolwelo kunokubangela ukudumba, ukuqina, kunye nentlungu.

Ukuba unesifo sokudumba esifana ne-PMR, umzimba wakho ulwa namalungu awo kunye nezicubu, nokuba iintsholongwane azikho.

Unokwazi ukunyanga ezinye zeempawu zakho ze-PMR ngamayeza e-steroid. Unokwazi ukulawula iimpawu zakho ngokutshintsha kwendlela yokuphila, kubandakanya utshintsho kwindlela otya ngayo.

Ukutya okunempilo kubalulekile kuwo wonke umntu, kodwa ukuba unayo i-PMR, ukutya okutyayo kunokuba nefuthe kwiimpawu zakho. Kungenxa yokuba okunye ukutya kunokwenzeka ukuba kubangele ukudumba emzimbeni wakho. Qhubeka ufunda ukuze ufunde ngakumbi malunga neentlobo zokutya ekufuneka uzityile kunye neendidi onokufuna ukuziphepha.

Ukutya ukutya

Ukutya ukutya okufanelekileyo kunokuxhasa amajoni akho omzimba kwaye kunokuthintela ukudumba ngaphambi kokuba kuqale. Olunye uhlobo lokutya lunokulwa nemiphumela emibi kumayeza owathathayo kwi-PMR yakho. Ezi ziphumo zingabandakanya:

• iswekile ephezulu yegazi
• ukutyeba kwakho
• ukungalali
• osteoporosis
• ukugruzuka
• ngamehlo

Akukho kutya kufunyaniswe ukuba kwenza i-PMR ibengcono kakhulu okanye imbi kakhulu kuninzi lwabantu, kwaye wonke umntu usabela ngendlela eyahlukileyo kukutya. Nika ingqalelo koku kukutya kubonakala kukunceda uzive ungcono kwaye ugcine umkhondo wazo. Kukwabalulekile ukuba nokutya okunesondlo kunye nokutya kuwo onke amaqela aphambili okutya. Oku kulandelayo kukutya okunokuba luncedo kubantu abane-PMR.

Amafutha asempilweni

Ayingawo onke amanqatha enziwe ngokulinganayo. Umzimba wakho ufuna amanqatha asebenze ngokufanelekileyo. Xa ukhetha imithombo enamafutha, kubalulekile ukuba ujonge kumafutha asempilweni. Owona mthombo wamanqatha asempilweni yi-omega-3, enokunceda ekuthinteleni ukudumba, ngakumbi xa kubhangqiwe kunye nokutya okusempilweni. Omnye umthombo olungileyo we-omega-3 yioyile yeentlanzi. Izifundo zifumene ioyile yeentlanzi enefuthe lokuchasana nokuvuvukala kubantu abane-rheumatoid arthritis, isifo sokuqaqamba kwamathumbu kunye nesifuba. Oko kuphakamisa ukuba i-omega-3s inokuba neziphumo ezichasene nokuchasana kubantu abaneemeko ezahlukeneyo.

Ukutya okuphezulu kwi-omega-3 kubandakanya:

• iminqwazi
• iflakisi kunye neflakisi
• amaqanda
• islamoni
• isardadi

Okunye ukutya okuchasayo kubandakanya:

• iitumato
• i-oyile ye-olivu
• ispinatshi
• kudala
• ikhontrakthi
• iiorenji
• amaqunube

I-calcium kunye nevithamini D

Amanye amayeza asetyenziselwa ukulawula iimpawu ze-PMR anyusa umngcipheko we-osteoporosis. Ukulwa naloo nto, yitya ukutya okuphezulu kwi-calcium kunye nevithamin D.I-calcium inokomeleza amathambo akho, kwaye ivithamin D inceda amathambo akho afumane i-calcium.

Iimveliso zobisi zingumthombo olungileyo wecalcium, kubandakanya ubisi, iyogathi, kunye netshizi, kodwa unokufumana ikhalsiyam kwezinye iindawo, ezinje:

• ibrokholi
• ispinatshi
• isardadi ngamathambo

I-Vitamin D inokufunxwa ngokuvezwa lilanga. Okunye ukutya kuphezulu kwi-vitamin D, enje:

• islamoni
• ityhuna
• inyama yesibindi
• umpakathi weqanda
• isonka esinqatyisiweyo
• Iimveliso zobisi eziqinisekisiweyo

Amanzi

Ukuhlala i-hydrated kubalulekile ukulwa nokuvuvukala. Abantu abadala kufuneka basele i-2-3 yeelitha zamanzi ngosuku. Gcina ibhotile yamanzi enokuphinda uyisebenzise kwaye uyigcwalise imini yonke. Oko kuya kukunceda ugcine umkhondo wokuba usela kangakanani. Ukuba uyadika ngamanzi alula, zama ukunambitheka ngokucinezela ilamuni, ikalika, okanye iorenji emanzini akho.

Kofu
Kwabanye abantu, ikofu inokuba neziphumo ezichasene nokudumba. Kufunyenwe ukuba ezi ziphumo ziyahluka kuye komnye umntu, kwaye kwabanye abantu ikofu ineziphumo ezichaseneyo kwaye inokwenyusa ukudumba.

Ukuba ungumntu osela ikofu, jonga indlela oziva ngayo emva kokuba nekomityi. Ukuba ubona iimpawu zakho ziphucuka, unokuqhubeka nokusela ikofu ngokumodareyitha. Ukuba iimpawu zakho zibonakala ziba zibi emva kokufumana ikofu, kunokuba lixesha lokunciphisa. Zama ukutshintsha ikomityi yakho yekofu kunye nohlobo lwe-decaf okanye iti yemifuno.

Kuya kufuneka ujolise ekutyeni ukutya okuya kukunceda ukuba ulwe neziphumo ebezingalindelekanga zonyango lwakho lwe-PMR.

Ukutya okumele kukuphephe

Kubaluleke ngokulinganayo ukugcina umkhondo nakuphi na ukutya okubonakala kuyenza mandundu i-PMR yakho.

Ukutya okucutshungulwayo akukhuthazwa kubantu abane-PMR kuba kunokunyusa ukudumba emzimbeni wakho. Ukutya okucutshungulwayo kunokukhokelela ekuzuzeni ubunzima. Ukunyuka kwesisindo kubeka uxinzelelo ngakumbi kwiimisipha kunye namalungu achaphazelekayo yi-PMR, enokwenza ukuba iintlungu zakho zibe mbi. Abanye abantu banokunganyamezelani ne-gluten, iprotein efumaneka kwingqolowa, irhasi nerye. Ukutya kakhulu iswekile nako kuyadumba kwaye kunokubangela ukutyeba.

Nazi ezinye iintlobo zokutya ekufuneka uziphephe, kunye neengcebiso ngento onokuyisebenzisa njengokubambela:

Umzekelo, ukuba utya kwindawo yokutyela kwaye isidlo sakho siza neefries zaseFrance, cela iserver ukuba ungazitshintshela iifries zesaladi esecaleni, imifuno ene-steamed, okanye iapile. Iindawo zokutyela ezininzi zinokhetho olunokukhetha.

Zilolonge

Ukuba unayo i-PMR, kubalulekile ukwenza ixesha lokuzilolonga. Ungadinga ukunqanda imisebenzi enzima, kodwa ukuzilolonga umzimba kunokunceda ukuphucula iimpawu zakho kunye nokuziva wonwabile. Olunye uqeqesho lunokukunceda uthintele iziphumo ebezingalindelekanga kumayeza owathathayo.

Gcina umzimba wakho uhamba ngezinto ezinobunono njengokuhamba kwemihla ngemihla, ukukhwela ibhayisekile, okanye ukuqubha. Ukuzivocavoca kweCardio kukunceda ugcine ubunzima obunempilo, oko kuthetha ukuba uxinzelelo oluncinci kumathambo kunye namalungu achaphazelekayo yi-PMR. Ikwakhuthaza impilo yentliziyo.

Ukuphakamisa ubunzima bokukhanya kunokunciphisa umngcipheko we-osteoporosis kuba iyanceda ukwakha uxinano lwethambo.

Khumbula ukuthetha nogqirha wakho ngaphambi kokuba uqalise naziphi na iindlela ezintsha zokuzilolonga. Ukuba ufuna izimvo ngeendlela zokongeza umthambo kwisiqhelo sakho, ugqirha wakho unokucebisa ngokuzilolonga okukhuselekileyo ukuze uzame.

Unyango olongezelelekileyo

Ukutya okusempilweni kunye nokuzilolonga rhoqo kunokuziphucula iimpawu, kuxhase amajoni akho omzimba, kwaye kuncede impilo yakho iyonke. Okwangoku, uninzi loogqirha lucebisa ukuba amayeza e-corticosteroid anyange ngokupheleleyo ukudumba kunye nokudumba okuvela kwi-PMR. Ngamanye amaxesha, iziyobisi ezichasayo ezinjenge-ibuprofen (Advil, Motrin) okanye naproxen (Aleve) inokusebenza nayo.

Kubalulekile ukuba usebenze ngokusondeleyo nogqirha wakho ukuze ufumane isicwangciso sonyango esenzelwe wena. Ugqirha wakho unokucebisa ngeendlela zemihla ngemihla kunye nezikhokelo ezikulungele kakhulu.

Imbonakalo

Uninzi lwabantu abane-PMR bavuka benentlungu kumzimba ongasentla kwaye ngamanye amaxesha banesinqe. Intlungu inokuza idlule ngokuhamba kwexesha. Ukutya okunempilo kunye nokuzivocavoca okulula kunokunceda ukunciphisa iimpawu ezininzi ze-PMR, kodwa unokufuna ukuthatha amayeza. Sebenza nogqirha wakho ukuza nesicwangciso sonyango.

Iingcebiso ngokutya okusempilweni

Kunokuba nzima ukwazi ukuba ungaqala phi xa usenza utshintsho kwindlela otya ngayo. Nazi iingcebiso ezimbalwa zokukunceda ukuba ufumane ukutya okusempilweni kwi-PMR yakho:

1. Thatha usuku olunye ngexesha. Ukutshintsha kwemikhwa kuthatha ixesha elide. Qala ngokuzama ukwenza utshintsho olunye oluncinci. Umzekelo, ungaqala ngokusela iglasi yamanzi ongezelelweyo yonke imihla kwiveki ezayo. Okanye ubeke endaweni yokutya okucwangcisiweyo kunye neekherothi zentsana okanye iziqhamo ezintsha.
2. Fumana uncedo. Ukucwangciswa kokutya kunye nokupheka nosapho lwakho okanye umhlobo kuya kukwenza ukuba ubenako ukulandela kwaye kuncede uzive ungahlali wedwa kwimizamo yakho.
3. Cwangcisa kwaye ulungiselele. Kuya kuba lula ukunamathela kukutya okutsha ukuba ikhitshi lakho ligcwele konke ukutya okufanelekileyo. Bekela bucala iiyure ezimbalwa ukucwangcisa ukutya kwakho kwiveki ezayo. Yenza uluhlu lokuthenga kwaye wenze nawuphi na umsebenzi wokulungiselela ngoku, njengokuyila imifuno, ukwenza kube lula ukulungiselela ukutya okusempilweni phakathi evekini.
4. Zama ngencasa. Uqinisekile ukuba awuyithandi into? Zama ukuyipheka kwaye uyonwabise ngeendlela ezintsha. Umzekelo, ukuba i-salmon ayisiyo ntlanzi uyithandayo, zama ukusasaza umaleko omncinci wobusi kunye ne-mustard phezu kwawo ngaphambi kokubhaka. I-Salmon ngumthombo olungileyo we-omega-3, kwaye ubusi be-mustard bunokunceda ukufihla incasa eyahlukileyo yentlanzi.
5. Cinga ngokutya okupheliswa kwesinye okanye nangaphezulu kwezifo eziqhelekileyo kunye nokunganyamezelani, njengamantongomane, isoya, i-gluten, ubisi, amaqanda, okanye i-shellfish, ukubona ukuba iimpawu zakho ziphucula.
6. Nika imivuzo engeyiyo yokutya. Zishukumisele ekubeni utye kakuhle ngokuthembisa ukuphatha njengencwadi entsha, izihlangu ezintsha, okanye uhambo okhe wafuna ukuluthatha.