Zomwe Muyenera Kudya ndi Zomwe Muyenera Kupewa Ngati Muli ndi Endometriosis

Zamkati

• Zakudya zomwe zingasokoneze endometriosis
• Zakudya zomwe zingakhudze endometriosis
• Zowonjezera zomwe zingathandize
• Kuchita masewera olimbitsa thupi ndi njira zina zochiritsira
• Kutenga

Chidule

Endometriosis ndi chikhalidwe chomwe minofu yomwe imapezeka mkati mwa chiberekero chanu imakula kunja kwake. Minofu yomwe imayendetsa chiberekero imatchedwa endometrium. Apa ndipomwe dzina la chikhalidwecho limachokera.

Ku United States, vutoli limakhudza azimayi amodzi (1) mwa amayi khumi (10) aliwonse pa nthawi yobereka, akuti Endometriosis Foundation of America.

Endometriosis nthawi zambiri imakhala matenda opweteka omwe amapezeka makamaka m'chiuno. Sikoyenera kuti nyamayi ifalikire kwambiri kuposa timachubu, mazira, ndi zotupa zomwe zimayandikira m'chiuno.

Zizindikiro za vutoli zimaipiraipira pakakhala msambo. Zizindikiro ndi monga:

• kupweteka kwa m'chiuno
• Kuchuluka ululu nthawi ndi kugonana
• kupweteka kwamatumbo ndi kukodza
• nthawi zolemetsa, kapena kutuluka magazi pakati pa nthawi
• kutopa
• kutsegula m'mimba
• kuphulika
• kudzimbidwa
• kupweteka kwa msana
• kupondaponda kwambiri

Ngati endometriosis siyichiritsidwa, imatha kubweretsa kusabereka.

Pali chiopsezo chowonjezeka cha khansa yamchiberekero kapena adenocarcinoma mwa anthu omwe ali ndi mbiri ya endometriosis. Komabe, akuti malipirowo amakhalabe otsika kwa moyo wonse ndipo sizikutanthauza kuthamangira kukalandira chithandizo champhamvu.

Pakalipano palibe mankhwala ochiritsira vutoli, koma atha kuyendetsedwa mosamala kwambiri. Chisamaliro chiyenera kuphatikizapo dongosolo lothandizira kupweteka komanso moyo wathanzi wokhala ndi zakudya zabwino komanso masewera olimbitsa thupi.

Werengani kuti mudziwe zambiri za momwe zakudya zanu zingathandizire ngati muli ndi endometriosis.

Zakudya zomwe zingasokoneze endometriosis

Zosankha zina pamoyo zimatha kupititsa patsogolo endometriosis ndikuwonjezera chiopsezo chotenga matendawa. Zosankhazi zitha kuthandizanso pakumva kuwawa kapena kusamalidwa bwino.

Ngakhale kafukufuku wowonjezera akuyenera kuchitidwa kuti agwirizanitse zakudya zina kapena zizolowezi zina pamoyo wawo ndikukula kapena kukulira kwa vutoli, zinthu zotsatirazi zitha kusokoneza endometriosis:

• Chakudya chopatsa mafuta ambiri. Kafukufuku apeza milingo yayikulu yamatenda a endometriosis pakati pa azimayi omwe amadya mafuta ochulukirapo. Mafuta a Trans amapezeka makamaka mu zakudya zokazinga, zopangidwa, komanso zachangu. Dziwani zambiri za chifukwa chake mafuta amtundu wopanda thanzi ndiabwino.
• Kudya nyama yofiira. Kafukufuku wina wasonyeza chiwopsezo chowonjezeka chakukula kwa endometriosis ndikudya kwambiri nyama yofiira.
• Mchere wogwirizanitsa. Kafukufuku wina wokhudza azimayi 207 omwe ali ndi endometriosis adawonetsa kuti 75% ya iwo adachepetsa ululu atachotsa gilateni wazakudya. Onani chitsogozo chatsatanetsatane cha oyamba kumene kudya zakudya zopanda thanzi ngati mukufuna kuchotsa gilateni.
• Zakudya zapamwamba-FODMAP. Kafukufuku wina adapeza kuti zisonyezo zakula bwino mwa iwo omwe ali ndi matenda opweteka m'mimba (IBS) ndi endometriosis omwe amatsata zakudya zochepa za FODMAP.

Zakudya zomwe zingakhudze kuwongolera kwa mahomoni, makamaka kuchuluka kwa estrogen, zitha kukhudza omwe ali ndi endometriosis. Kuphatikiza apo, pewani kapena muchepetse zakudya zomwe zingalimbikitse kutupa mthupi ndikumawonjezera ululu kapena kupitilira kwa matendawa. Zakudya izi ndi izi:

• mowa
• tiyi kapena khofi
• mchere wogwirizanitsa
• nyama yofiira
• mafuta okhutira komanso opitilira muyeso

Zakudya zomwe zingakhudze endometriosis

Pofuna kuthana ndi kutupa ndi kupweteka komwe kumayambitsidwa ndi endometriosis, ndibwino kudya zakudya zopatsa thanzi, zopatsa thanzi zomwe makamaka zimapangidwa ndi mavitamini ndi michere. Onjezani izi pazakudya zanu:

• zakudya zopangira ulusi, monga zipatso, ndiwo zamasamba, nyemba, ndi mbewu zonse
• zakudya zokhala ndi chitsulo, monga masamba obiriwira, broccoli, nyemba, njere zolimba, mtedza, ndi mbewu
• zakudya zokhala ndi mafuta ofunikira, monga salimoni, sardini, hering'i, nsomba zam'madzi, mtedza, chia, ndi nthomba
• zakudya zokhala ndi antioxidant zomwe zimapezeka mu zipatso ndi ndiwo zamasamba zokongola, monga malalanje, zipatso, chokoleti chakuda, sipinachi, ndi beets

Onetsetsani kuti mumayang'anitsitsa momwe thupi lanu limagwirira ntchito mukamadya zakudya zina. Kusunga mbiri yazakudya zomwe mumadya ndi zisonyezo zilizonse zomwe mungakhale nazo zitha kukhala zothandiza.

Ganizirani zokumana ndi katswiri wazakudya. Amatha kukuthandizani kukonzekera chakudya chomwe chingagwire bwino ntchito ndi inu komanso endometriosis, popeza palibe njira yofananira.

Zowonjezera zomwe zingathandize

Kuphatikiza pa kudya chakudya chopatsa thanzi, zowonjezera zingakhale zopindulitsanso.

Mmodzi mwa iwo anali ndi amayi 59 omwe ali ndi endometriosis. Ophunzira adawonjezeredwa ndi 1,200 mayunitsi apadziko lonse (IU) a vitamini E ndi 1,000 IU a vitamini C. Zotsatira zidawonetsa kuchepa kwa ululu wam'mimba wam'mimba komanso kuchepa kwa kutupa. Kuti mupeze vitamini E wambiri muzakudya zanu, onani zakudya izi.

Kafukufuku wina anaphatikizira kudya zinc ndi mavitamini A, C, ndi E. Azimayi omwe ali ndi endometriosis omwe amamwa mankhwalawa amachepetsa kupsinjika kwa ziwengo komanso kupangitsa kuti ma antioxidant akhale ndi mphamvu.

Curcumin itha kuthandizanso pakuwongolera endometriosis. Ili ndiye gawo lotsutsa-kutupa la zonunkhira zodziwika bwino. adapeza kuti curcumin imaletsa ma cell endometrial pochepetsa kupangika kwa estradiol. Turmeric ndi curcumin ali ndi maubwino ena ambiri azaumoyo, nawonso.

Mmodzi adawonetsa kuti azimayi omwe ali ndi mavitamini D ochulukirapo komanso omwe amadya mkaka kwambiri pazakudya zawo adachepetsa kuchepa kwa endometriosis. Kuphatikiza pa vitamini D, calcium ndi magnesium yochokera muzakudya kapena zowonjezera ikhoza kukhala yothandizanso.

Kuchita masewera olimbitsa thupi ndi njira zina zochiritsira

Kuchita masewera olimbitsa thupi kungathandizenso kuwongolera endometriosis, inunso. Izi ndichifukwa choti kuchita masewera olimbitsa thupi kumachepetsa mayendedwe a estrogen ndikutulutsa mahomoni "akumva bwino".

Kuphatikiza pa njira zamankhwala zochiritsira, njira zina zothandizira zitha kukhala zothandiza kwambiri kwa amayi omwe ali ndi endometriosis. Mwachitsanzo, njira zopumulira zitha kukhala zopindulitsa. Izi zingaphatikizepo:

• kusinkhasinkha
• yoga
• kutema mphini
• kutikita

Kutenga

Kafukufuku wowonjezereka amafunikira momwe kusintha kwa moyo kungachepetsere zizindikiro za endometriosis. Lankhulani ndi dokotala wanu ndikukumana ndi katswiri wazakudya kuti mupeze njira zabwino zothetsera vuto lanu. Thupi la aliyense ndi losiyana. Dongosolo lenileni komanso lolingana ndi zosowa zanu lingakhale labwino kwambiri.