Zomwe mungadye kuchokera ku nyamakazi ndi nyamakazi
Zamkati
- Zomwe Mungadye mu Arthritis ndi Arthrosis
- Zakudya Zomwe Muyenera Kupewa
- Menyu yothandizira nyamakazi
- Zakudya za Nyamakazi ya Nyamakazi
- Zakudya za Arthritis za Gouty
Zakudya zamtundu uliwonse wa nyamakazi ndi nyamakazi ziyenera kukhala ndizakudya zambiri zomwe zimakhala ndi zotsutsana ndi zotupa, monga nsomba, mtedza ndi zakudya zokhala ndi vitamini C, mwachitsanzo. Kuphatikiza apo, ndikofunikira kukumbukira kuti kunenepa kwambiri kumatha kubweretsa kulemera m'malo ena am'magazi ndipo, chifukwa chake, ndikofunikira kuti muchepetse kunenepa kudzera pakudya koyenera kuti pasangokhala kusintha kwa zizindikilo, komanso kupita patsogolo kumalephereka matenda.
Matenda a nyamakazi ndi nyamakazi ndi matenda opatsirana omwe amatha kupweteketsa m'magulu osiyanasiyana mthupi, ndipo amatha kuwonekera mwa anthu amisinkhu iliyonse, ngakhale imakonda kwambiri anthu okalamba. Kusintha uku, komabe, kulibe mankhwala, kungowongolera zizindikilo komanso kupewa zovuta kudzera kuchipatala ndi mankhwala omwe adalamulidwa ndi adotolo, kusintha kadyedwe komanso zolimbitsa thupi.
Zomwe Mungadye mu Arthritis ndi Arthrosis
Zakudya zomwe zimathandiza kukonza zizindikiro za nyamakazi ndi nyamakazi ndizo zomwe zimakhala ndi zotsutsana ndi zotupa, zazikuluzikulu ndizo:
- Zakudya zokhala ndi omega 3chifukwa ali ndi zotsutsana ndi zotupa, monga tuna, sardines, trout, tilapia, hering'i, anchovies, cod, chia ndi nthanga za fulakesi, ma cashews, mtedza waku Brazil, ma almond ndi walnuts;
- Garlic ndi anyezichifukwa ali ndi mankhwala a sulfure otchedwa allicin, omwe amatsimikizira anti-inflammatory, antioxidant ndi antimicrobial properties;
- Zipatso za zipatso, monga lalanje, chinanazi ndi acerola, chifukwa cha kupezeka kwa vitamini C, komwe kumafunikira kupanga collagen;
- Zakudya zokhala ndi fiber, monga masamba, zipatso ndi mbewu zonse, chifukwa zimathandiza kuchepetsa kutupa ndikukhalabe ndi thanzi la m'mimba;
- Zipatso zofiira, monga makangaza, mavwende, chitumbuwa, rasipiberi, sitiroberi ndi gwava, popeza ali ndi anthocyanins, omwe ndi mankhwala a antioxidant omwe ali ndi zida zotsutsana ndi zotupa;
- Zakudya zokhala ndi Selenium ngati dzira, buledi waku France ndi mtedza waku Brazil, popeza selenium ndi mchere wokhala ndi mphamvu yayikulu yama antioxidant ndi immunomodulatory, yothandiza kulimbitsa chitetezo chamthupi.
Kuphatikiza apo, pali maphunziro omwe akuwonetsa kuti onse nyamakazi ndi nyamakazi ndizovuta kwambiri ngati munthu ali ndi mavitamini ochepa a D. Ndi kofunikanso kuti munthuyo azikhala padzuwa pafupipafupi, ndikuphatikizanso zakudya zokhala ndi chakudya cha tsiku ndi tsiku. , monga mkaka wokhala ndi mipanda yolimba, mazira ndi nsomba zamafuta. Dziwani zakudya zina zotsutsana ndi zotupa.
Nthawi zina, adotolo kapena wazakudya atha kulingalira zowonjezerapo ndi omega 3, zinc, selenium, vitamini D ndi calcium, ngati kuli kofunikira. Kuphatikiza apo, kugwiritsa ntchito glucosamine ndi chondroitin, zomwe ndi zinthu zomwe zimapanga chichereŵechereŵe ndi zowonjezera zomwe zingathandize kukonza kuwonongeka kwa mafupa chifukwa cha nyamakazi, zitha kuwonetsedwanso.
Zakudya Zomwe Muyenera Kupewa
Ndikofunika kupewa zakudya zomwe zimayambitsa kutupa, monga momwe zimakhalira ndi zakudya zosinthidwa, zakudya zokazinga, zakudya zachangu komanso zakudya zokhala ndi shuga ndi mafuta.
Menyu yothandizira nyamakazi
Tebulo lotsatirali likuwonetsa chitsanzo cha mndandanda wamasiku atatu wokhala ndi zotsutsana ndi zotupa zochizira nyamakazi:
| Akamwe zoziziritsa kukhosi | Tsiku 1 | Tsiku 2 | Tsiku 3 |
| Chakudya cham'mawa | Tositi yonse ya 4 yokhala ndi kanyumba kakang'ono kochepa mafuta + 1 galasi yamadzi achilengedwe a lalanje | Sipinachi omelet + 1 chikho cha mkaka wosaka | Magawo awiri a buledi wokhazikika ndi tchizi ta ricotta + 1 kapu yamadzi a sitiroberi wopanda mchere |
| Zakudya zoziziritsa kukhosi m'mawa | 1 chikho chonse cha strawberries | 1 lalanje + 1 pang'ono zipatso zouma | 1 mtsuko wa gelatin |
| Chakudya chamadzulo | 1 saumoni steak + 2 mbatata yapakatikati + letesi, phwetekere ndi anyezi saladi wothira supuni 1 ya maolivi + 1 sing'anga tangerine ya mchere | Mawere a nkhuku okutidwa + supuni 4 za mpunga + broccoli saladi ndi kaloti wothira supuni imodzi ya maolivi + magawo awiri a chinanazi monga mchere | Tuna yokonzedwa ndi msuzi wa phwetekere ndi zitsamba (parsley, basil ndi adyo) + zukini, biringanya ndi saladi wophika karoti wothira supuni imodzi ya maolivi + chidutswa chimodzi cha mavwende ngati mchere |
| Chakudya chamasana | 1 yogurt yosalala ndi supuni 1 ya chia + 1/2 nthochi yodulidwa mu magawo | 1 yogurt wamafuta ochepa wokhala ndi supuni 1 oats + 1/2 chikho cha zipatso zofiira | 200 mL wa papaya smoothie wokhala ndi yogurt wachilengedwe ndi 1 mtedza waku Brazil kapena ma almond 6 |
Ndalama zomwe zimaphatikizidwa pamndandanda zimasiyana malinga ndi msinkhu, jenda, zolimbitsa thupi komanso ngati muli ndi matenda aliwonse omwe ali nawo kapena ayi, chifukwa chake ndikofunikira kuti munthuyo afunsane ndi katswiri wazakudya kuti athe kuwunika ndikukonzekera dongosolo lazakudya. zosowa zonse ziwiri.
Chakudya chabwino chomwe chimadziwika kuti ndi chosagwirizana ndi zotupa komanso chomwe chingagwiritsidwe ntchito ngati nyamakazi ndi nyamakazi ndi chakudya cha ku Mediterranean, chifukwa chimaphatikizapo zakudya zatsopano za nyengo, mafuta a azitona, mbewu, mtedza, nyemba, zipatso ndi ndiwo zamasamba.
Zakudya za Nyamakazi ya Nyamakazi
Pazakudya za nyamakazi, kuwonjezera pa kudya zakudya zomwe zili ndi omega-3, ndikofunikanso kudya zakudya zomwe zimalimbitsa chitetezo cha mthupi ndikukhala ndi ma antioxidants, kukhala ndi mavitamini A, C, E ndi selenium ambiri, monga:
- Zipatso, makamaka lalanje, acerola, mandimu, gwava, papaya ndi chinanazi;
- Masamba ndi masamba, makamaka kolifulawa, tomato, broccoli, sipinachi, kabichi, kaloti;
- Mkaka wosakanikirana ndi zotumphukira ndi tchizi zoyera, monga kanyumba tchizi ndi ricotta.
Wodwala wa Rheumatoid Arthritis amayeneranso kukhala ndi kulemera koyenera, popeza kukhala wonenepa kwambiri kumatha kupangitsa kuti ziwalozo zizikhala zochulukirapo, kukulitsa ululu. Kuphatikiza apo, mafuta owonjezera amakomera kutupa m'thupi, kukulitsa matendawa.
Onani momwe mungapangire chithandizochi chodabwitsa panyumba cha nyamakazi
Zakudya za Arthritis za Gouty
Mu nyamakazi ya gouty, kutupa palimodzi kumayambitsidwa ndi kuchuluka kwa uric acid. Zakudya zamatenda amtunduwu ziyenera kuphatikiza zakudya zomwe zimakhala ndi zotsutsana ndi zotupa, komabe ndikofunikira kupewa kudya zakudya zomwe zitha kuwonjezera kuchuluka kwa uric acid, monga nyama yofiira, chiwindi, mtima ndi zakumwa zoledzeretsa.
Dziwani zambiri za kudya gout.
Yodziwika Patsamba
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