I-bone rheumatism: Yintoni oza kuyitya ukunciphisa iintlungu
Umxholo
Ukutya kwe-rheumatism emathanjeni kufanele ukuba kwenziwe ukutya okunceda ukunciphisa ukudumba emzimbeni, okufana neflakisi, isifuba kunye nesalmon, ukongeza kukutya okunevithamin D kunye necalcium, njengobisi kunye netshizi, ukunceda ukomeleza amathambo.
I-bone rheumatism ibhekisa kwiqela lezifo ze-rheumatological ezinokuchaphazela ngokuthe ngqo amathambo afana ne-arthritis, i-osteoarthritis kunye ne-osteoporosis, ezizezona zixhaphakileyo.
Yintoni yokutya
Ukunceda ukulwa nokudumba kunye neentlungu ezivela kwi-rheumatism, kunye nokomeleza amathambo, kuya kufuneka utye:
- Amafutha amahle, njenge-omega-3: i-flaxseed, i-chia, i-chestnuts, i-salmon, i-sardines, ityhuna, i-oyile ye-olive eyintombi, i-avocado;
- Iziqhamo nemifuno, njengoko zizityebi kwiivithamini kunye ne-antioxidant compounds, eyanciphisa ukuvuvukala;
- Vitamin D: ubisi, amaqanda, inyama kunye nentlanzi, kuba le vithamini yonyusa ukufunxwa kunye nokulungiswa kwecalcium emathanjeni;
- Ikhalsiyam: ubisi kunye neemveliso zobisi, kunye nemifuno eluhlaza emnyama, enje ngesipinatshi kunye ne-kale;
- Imisontoi-oats, i-wholegrain flours, iziqhamo kunye nemifuno, njengoko zinceda ukugcina iflora esempilweni, ukunciphisa ukudumba emathunjini kunye nokuphucula ukufunxeka kwezondlo.
Ukongeza ekutyeni, ugqirha okanye isondlo unokuyalela ukusebenzisa ivithamin D kunye ne-omega-3 izongezo, ekufuneka zisetyenziswe ngokomyalelo wobungcali. Fumanisa zonke izibonelelo ze-omega-3.
Yintoni ongayityiyo
Ukuphucula i-rheumatism kunye nentlungu ebangelwa zizifo, kubalulekile ukugcina ubunzima obaneleyo, ukunqanda amanqatha omzimba, kunye nokuthintela ukutya okuba mandundu ekusebenzeni komzimba kunye nokuthanda ukutyeba kunye nokudumba, okufana:
- Umgubo omhlopheEzikhoyo kwizidlo ezifana nezonka, iikeyiki, amashwamshwam, ii-pizza, ii-cookies;
- Iswekileiilekese, iidizethi, iijeli, iicookies, iyogathi kunye neswekile eyongeziweyo;
- Iziselo ezineswekileiziselo ezihlwahlwazayo, iijusi ezihambele phambili kwimizi-mveliso, iti, iikofu kunye neejusi ezenziwe ekhaya kunye neswekile eyongeziweyo;
- Ingene: ham, ibele le-turkey, i-bologna, isoseji, isoseji, isalami;
- Ukutya okuthosiweyo: i-coxinha, i-pastel, ioyile yesoya, ioyile yengqolowa;
- Iziselo ezinxilisayo.
Ukongeza, ukuphucula ukusebenza komzimba ngokubanzi kunye nokulawula ubunzima, kubalulekile ukunqanda ukutya ukutya okwenziwe njengamaqhekeza, ukutya okulungiselelwe ngumkhenkce, ipasta yeekeyiki, iisosi zeshishini, iziqholo ezisikiweyo kunye nokutya okukhawulezayo.
Imenyu ye-Bone Rheumatism
Itheyibhile elandelayo ibonisa umzekelo weentsuku ezi-3 zemenyu ye-rheumatism emathanjeni:
| I-snack | Usuku 1 | Usuku 2 | Usuku 3 |
| Isidlo sakusasa | 1 indebe yekofu engenaswekile + 2 izilayi zesonka esimdaka ngeqanda elosiweyo kunye netshizi ngeoyile yomnquma | Iglasi enye yobisi + i-1 crepe cheese | Ikomityi enye yekofu enobisi + ibhanana e-1 ebhakiweyo + amaqanda ama-2 aqhekeziweyo |
| I-snack yasekuseni | Izilayi ezi-2 zepapaya kunye ne-1/2 col yesuphu yeflakisi | 1 ipere + 10 yamasheya eecashew | 1 iglasi yejusi eluhlaza kunye ne-kale, amanzi ecoconut, 1/2 yeminqathe kunye nelemon eyi-1 |
| Isidlo sasemini isidlo sangokuhlwa | 4 ikhola yesuphu yerayisi emdaka + 2 ikholoni yeembotyi + eyosiweyo yehagu + imifuno esuswe kwioyile yomnquma | I-spaghetti bolognese eneoli yeoyile + isaladi eluhlaza | isobho senkukhu kunye nemifuno + 1 iorenji |
| Ukutya okusemva kwemini | 1 indebe yekofu kunye nobisi + 1 tapioca ngekhokhonathi egayiweyo | I-yogurt yendalo epheleleyo + i-3 prunes + i-1 col ye-chia tea | I-avokhado smoothie ene-1 col yesuphu yenyosi yobusi |
Ukongeza kukhathalelo lokutya, i-rheumatism emathanjeni kufuneka inyangwe ngokuthatha iipilisi zeentlungu, ii-anti-inflammatories kunye nonyango lomzimba. I-Physiotherapy liqabane elihle kunyango lwesi sifo, kuba sinceda ukunciphisa ukudumba kunye nokuphucula amandla omzimba. Jonga ukuba loluphi olona nyango lulungileyo lwe-rheumatism.
Idumile Kwi-Portal
Iindlela ezi-5 eziSebenzayo zokuphelisa irhasi yamathumbu
