Zakudya Zopindulitsa Kwambiri za Ankylosing Spondylitis

Zamkati

• Omega-3s
• Zipatso ndi veggies
• Zakudya zonse ndi mbewu
• Shuga, sodium, ndi mafuta
• Zakudya zowonjezera
• Mowa
• Kutupa kwanu
• Zakudya zochepa
• Malangizo azakudya

Chidule

Ngakhale anthu ambiri amatsata zakudya zapadera kuti athetse zizindikiro za ankylosing spondylitis (AS), palibe mankhwala ochiritsira.

Komabe, zakudya zokhala ndi mavitamini ndi michere yambiri zimapindulitsa paumoyo wanu wonse. Zakudya zina zimathandizanso kuchepetsa kutentha.

Pitirizani kuwerenga kuti mupeze zakudya zomwe zili zopindulitsa kwambiri ku AS komanso zomwe zingakhale bwino kupewa.

Omega-3s

Ena akuwonetsa kuti omega-3 zowonjezera zimatha kuchepetsa zochitika zamatenda mwa anthu omwe ali ndi AS. Kuphatikiza pazowonjezera, zakudya zambiri zimakhalanso ndi asidi wamafutawa.

Zakudya zomwe zili ndi omega-3 fatty acids ndi awa:

• nthanga
• mtedza
• soya, canola, ndi mafuta a fulakesi
• nsomba zamadzi ozizira, kuphatikiza nsomba ndi nsomba

Zakudya zina zimakhala ndi zochepa, kuphatikiza masamba a Brussels, kale, sipinachi, ndi masamba a saladi.

Zipatso ndi veggies

Kudya zipatso ndi ndiwo zamasamba zosiyanasiyana ndi njira yabwino kwambiri yopezera mavitamini ndi michere yambiri m'thupi lanu kuti mukhalebe athanzi komanso athanzi.

Zipatso ndi ndiwo zamasamba ndi njira yathanzi m'malo mwa zokhwasula-khwasula zomwe zodzaza ndi zopatsa thanzi pang'ono kapena zopanda phindu.

Kuphatikiza zokolola zatsopano muzakudya zanu za tsiku ndi tsiku sikuyenera kukhala kovuta. Msuzi wokoma wa ndiwo zamasamba udzakutenthetsani usiku wozizira kwambiri. Kapena yesani smoothie yodzaza ndi mabulosi kuti mudye chakudya cham'mawa chamasana komanso chosavuta kunyamula. Ngati chinsalu chomwe mumagwiritsa ntchito chimafuna yogurt ndipo simungadye mkaka, mutha kusinthana ndi coconut kapena soya yogurt.

Zakudya zonse ndi mbewu

Zakudya zonse ndi mbewu zimakhala ndi ulusi wambiri ndipo zimatha kuchepetsa kutupa. Komabe, ngakhale mbewu zonse zimatha kuyambitsa zizindikiritso mwa anthu ena omwe ali ndi nyamakazi.

Chakudya chochotsa mwezi umodzi ndi imodzi mwanjira zabwino zodziwira zakudya zilizonse zomwe zimayambitsa matenda.

Ndikofunikira kuti muzisunga tsikulo pazakudya zakuthambo komanso mukayambitsanso zakudya kuti mudziwe ngati mbewu, makamaka gluten, zimayambitsa kupsa. Ngati sichoncho, onjezerani zakudya zopanda thanzi pachakudya chanu cha tsiku ndi tsiku, monga oatmeal ndi buckwheat.

Shuga, sodium, ndi mafuta

Zakudya zopangidwa kwambiri, komanso zomwe zili ndi shuga ndi mafuta ambiri, zimatha kuyambitsa kutupa. Kwa ena, zopangira mkaka zingayambitsenso kutupa.

Chepetsani zakudya zomwe zimabwera m'mabokosi, zikwama, ndi zitini ngati zingatheke. Werengani zolemba ndikupewa zakudya zomwe zimakhala ndi zowonjezera zowonjezera zomwe thupi lanu sizikusowa, monga:

• anawonjezera shuga
• mkulu sodium okhutira
• mafuta odzaza
• mafuta (mafuta a hydrogenated)
• zotetezera

Zakudya zowonjezera

Ngati zakudya zanu zili ndi zipatso, ndiwo zamasamba, nyama zowonda, mtedza, nyemba, ndi mbewu zonse, simungafune zowonjezera zowonjezera. Koma ngati mukusowa michere, mutha kupindula ndi kukulimbikitsani.

Ingodziwa kuti opanga ena othandizira amatha kunena zabodza. Lankhulani ndi dokotala wanu kuti mupeze mankhwala owonjezera, ngati alipo, omwe angakhale othandiza kwa inu.

Uzani dokotala wanu mankhwala onse omwe mukumwa, chifukwa zina zowonjezera zingasokoneze zomwe mwalandira. Funsani dokotala kuti akulimbikitseni opanga othandizira othandiza.

Mowa

Pewani kumwa mowa kapena pewani kupeweratu. Mowa umatha kusokoneza kapena kucheza ndi mankhwala, zomwe zimayambitsa mavuto.

Kumwa mowa kwambiri kumawononga chiwindi, matumbo anu ang'ono, komanso m'mimba. Izi zitha kupangitsa kuti thupi lanu likhale lozama kupukusa michere komanso kusokoneza kuthekera kwanu kuyamwa ndikusunga mavitamini ena.

Kutupa kwanu

Anthu ambiri omwe ali ndi nyamakazi amatenga mankhwala osagwiritsidwa ntchito poletsa kutupa (NSAIDs), omwe amatha kuwononga matumbo anu. Nthochi ndi yogati- kapena yogurt yogwiritsidwa ntchito ndi ma NSAID zitha kuteteza matumbo anu.

Zakudya zochepa

Anthu ena omwe ali ndi AS amafotokoza bwino akudya zakudya zochepa. Kafukufuku wowonjezereka amafunikira, koma okalamba ena akuwonetsa kuti kuchepetsa wowuma kungathandize kuchepetsa kutupa.

Zinthu zonsezi zili ndi wowuma:

• mikate
• pasitala
• mbatata
• mpunga
• mitanda
• zakudya zina zopangidwiratu

Zakudya zochepa, kapena London AS zakudya, zimalola:

• zipatso
• masamba
• nyama
• nsomba
• mkaka ndi zopangira mkaka
• mazira

Malangizo azakudya

Kutsata chakudya chopatsa thanzi kumakhala kovuta. Kudya pang'onopang'ono, kusankha magawo ang'onoang'ono, kumwa madzi ambiri, ndikusunga maswiti pamisonkhano yapadera ndizo zomwe mungayambe lero kuti mudye moyenera.

Monga nthawi zonse, pewani kudya mopitirira muyeso kapena potengera mafashoni, chifukwa izi zitha kuvulaza koposa zabwino.

Lankhulani ndi dokotala wanu za zakudya zanu zamakono, zowonjezerapo, komanso mankhwala onse omwe mumalandira.