Zakudya Zomwe Tiyenera kudya ndi Kuzipewa Ngati Mukuvutika ndi Endometriosis

Zamkati

• Chifukwa Chake Kutsata Zakudya za "Endometriosis"
• Zakudya ndi michere Muyenera Kudya Kuti Muthandizire Zizindikiro za Endometriosis
• Zakudya ndi Zosakaniza Muyenera Kulingalira Kuchepetsa Ngati Muli ndi Endometriosis
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Ngati ndinu m'modzi mwa azimayi 200 miliyoni padziko lonse omwe ali ndi endometriosis, mwina mumakhumudwitsidwa ndikumva kupweteka kwa siginecha komanso chiopsezo cha kusabereka. Kuletsa kubadwa kwa mahomoni ndi mankhwala ena amatha kuchita zodabwitsa pazizindikiro ndi zotsatirapo zake. (Zogwirizana: Zizindikiro za Endometriosis Muyenera Kudziwa Zake) Koma, zomwe zimanyalanyazidwa ndikuti kusintha kosavuta pa zakudya zanu kumathandizanso.

"Ndi odwala onse omwe ndimagwira nawo ntchito, chofunikira kwambiri poyesera kuthana ndi matenda a endometriosis ndikukhala ndi chakudya chamagulu, chopatsa thanzi ndikuwonjezera mapuloteni abwino kwambiri, zipatso zam'mimba ndi nyama zanyama, ma fiber ambiri mafuta athanzi, "atero a Dara Godfrey, RD, katswiri wazakudya zaumoyo komanso za chonde pa Progyny. Zakudya zabwino zonse ndizofunika kwambiri kuposa kudya chakudya chilichonse; Komabe, zakudya zina zimathandizira kuchepetsa kutupa (chifukwa chake kupweteka), pomwe zakudya zina zimapangitsanso kupweteka kwa endo.

Ndipo si za anthu omwe ali ndi vuto la endo kwa nthawi yayitali-kafukufuku wina akuwonetsa ngati muli pachiwopsezo chachikulu cha matendawa (monga ngati wachibale wanu ali nacho) kapena mwazindikira matenda msanga, kusintha kadyedwe kanu kungachepetsenso chiopsezo chanu. .

Patsogolo, chakudya chonse cha endometriosis, kuphatikiza zakudya zomwe zingathandize-ndi zomwe muyenera kudumpha kapena kuchepetsa ngati mukudwala.

Chifukwa Chake Kutsata Zakudya za "Endometriosis"

Endometriosis imadziwika ndi zowawa zofooketsa komanso kupweteka panthawi yogonana, kutupa kowawa, kutuluka m'matumbo kowawa, ngakhale kupweteka kwa msana ndi mwendo.

Zomwe zimapangitsa kupweteka uku: kutupa ndi kusokonezeka kwa mahomoni, zomwe zimakhudzidwa kwambiri ndi zakudya, atero katswiri wazakudya ku Columbus Torey Armul, RD, mneneri wa Academy of Nutrition and Dietetics.

Kuphatikiza apo, zomwe mumadya zimathandiza kwambiri pakuthana ndi kupsinjika kwa okosijeni, Armul akuti, popeza kuwonongeka kumeneku kumachitika chifukwa cha kusalinganika kwa ma antioxidants ndi mitundu yama oxygen (ROS). Ndi 2017 meta-analysis mu Mankhwala Osakaniza ndi Kutalika kwa Ma Cellular akuti kupsinjika kwa oxidative kumatha kuyambitsa endometriosis.

Mwachidule, zakudya zopindulitsa za endometriosis ziyenera kuyang'ana kwambiri kuchepetsa kutupa, kuchepetsa kupsinjika kwa okosijeni, komanso kulinganiza mahomoni. (Zogwirizana: Momwe Mungasankhire Ma Hormone Anu Mwachibadwa Kuti Mukhale ndi Mphamvu Zosatha)

Zakudya ndi michere Muyenera Kudya Kuti Muthandizire Zizindikiro za Endometriosis

Omega-3

Njira imodzi yothanirana ndi kupweteka ndikudya mafuta omega-3 mafuta-anti-inflammatory, atero a Godfrey. Kafukufuku wambiri akuwonetsa omega-3s-makamaka EPA ndi DHA-imathandizira kupewa ndikuthetsa kutupa mthupi. Salmon wamtchire, nsomba zam'madzi, sardines, walnuts, nthaka yoluka, mbewu za chia, maolivi, ndi masamba obiriwira ndi njira zabwino kwambiri, onse azakudya amavomereza. (Zogwirizana: 15 Zakudya Zotsutsana Ndi Zotupa Zomwe Muyenera Kudya Nthawi Zonse)

Vitamini D.

"Vitamini D imakhala ndi zotsutsana ndi zotupa, ndipo kafukufuku wapeza kulumikizana pakati pa kukula kwakukulu kwa cyst mwa azimayi omwe ali ndi endometriosis komanso mavitamini D ochepa," akutero Armul. Vitamini amasowa m'zakudya zambiri, koma zopangira mkaka monga mkaka ndi yogurt nthawi zambiri zimalimbikitsidwa ndipo zimapezeka mosavuta, akuwonjezera. FWIW, pali kafukufuku wotsutsana wokhudza momwe mkaka umathandizira pakutupa, koma Armul akuti ili ndi gulu lalikulu lazakudya lomwe limaphatikizapo chilichonse kuyambira yogati yachi Greek mpaka ayisikilimu ndi ma milkshakes. Mkaka ndi mkaka wopanda mafuta ochepa ndiye njira yabwino kwambiri yochepetsera kutupa. (FYI, nazi zonse zomwe muyenera kudziwa pazakudya zowonjezera.)

Ngati ndinu osagwirizana ndi lactose, vegan, kapena simumatenthedwa ndi dzuwa tsiku lililonse, Armul akuwonetsa kuti mutenge vitamini D tsiku lililonse m'malo mwake. "Anthu ambiri alibe vitamini D makamaka m'miyezi yozizira komanso ikatha," akuwonjezera. Yesetsani 600 IU ya vitamini D, malipiro ovomerezeka tsiku lililonse.

Zotulutsa Zokongola

Mu kafukufuku wa 2017 wochokera ku Poland, ofufuza akuti zipatso ndi ndiwo zamasamba, mafuta a nsomba, mkaka wokhala ndi calcium ndi vitamini D, ndi omega-3 fatty acids amachepetsa chiopsezo cha endometriosis. Ubwino wa zokolola zokongola umachokera pakuchepetsa kupsinjika kwa okosijeni pama antioxidants kuthana ndi kuwonongeka ndikuchepetsa zizindikiro za endo, atero a Godfrey. Zakudya zabwino kwambiri: zipatso zowala monga zipatso ndi zipatso, ndiwo zamasamba monga masamba obiriwira, anyezi, adyo, ndi zonunkhira ngati sinamoni.

Zakudya ndi Zosakaniza Muyenera Kulingalira Kuchepetsa Ngati Muli ndi Endometriosis

Zakudya Zokonzedwa

Mukufuna kupewa mafuta amtundu wathunthu, omwe amadziwika kuti amayambitsa kutupa mthupi, Armul akuti. Ndiwo chakudya chokazinga, chakudya chofulumira, ndi zakudya zina zopangidwa kwambiri.

Godfrey akuvomereza, kuwonjezera zakudya zopangidwa ndi shuga komanso kuchuluka kwa shuga nthawi zambiri kumabweretsa ululu kwa omwe ali ndi vuto la endo. "Chakudya chokhala ndi mafuta ambiri, shuga, ndi mowa chimagwirizanitsidwa ndi kupanga ma free radicals-mamolekyu omwe amachititsa kuti pakhale kusalinganika komwe kumabweretsa kupsinjika kwa okosijeni," akufotokoza motero. (Zogwirizana: 6 "Zakudya Zosinthidwa" Zomwe Mungakhale Nazo M'nyumba Mwanu Pompano)

Nyama Yofiira

Kafukufuku wochuluka akuti kudya nyama yofiira nthawi zambiri kumawonjezera chiopsezo chanu cha endometriosis. "Nyama yofiira yakhala ikugwirizana ndi kuchuluka kwa estrogen m'magazi, ndipo popeza estrogen imagwira ntchito yofunika kwambiri pa endometriosis, ndizopindulitsa kuchepetsa," adatero Godfrey. M'malo mwake, pezani nsomba kapena mazira olemera a omega-3 kuti mupange mapuloteni anu, Armul akuwonetsa.

Mchere wogwirizanitsa

Ngakhale kuti gluten samavutitsa aliyense, Godfrey akuti ena omwe ali ndi vuto la endo sadzamva kuwawa pang'ono ngati atadula molekyu yamapuloteni pazakudya zawo. M'malo mwake, kafukufuku wochokera ku Italy adapeza kuti kupita kwaulere kwaulere kwa chaka kumathandizira kupweteka kwa 75% ya odwala endometriosis omwe adachita nawo kafukufukuyu.

Ma FODMAP

Ndizofala kuti azimayi azikhala ndi endometriosis komanso matenda am'mimba. Mwa iwo omwe amachita, 72% adasintha kwambiri zizindikiritso zawo zam'mimba patatha milungu inayi ya chakudya chotsika-FODMAP mu kafukufuku wina wa 2017 waku Australia. FYI, FODMAP imayimira Fermentable Ogligo-, Di-, Mono-saccharides And Polyols, mawu aatali a carbs omwe samalowetsedwa bwino m'matumbo aang'ono kwa anthu ena. Kutsika-FODMAP kumaphatikizapo kudula tirigu ndi gluten, komanso lactose, sugar alcohol (xylitol, sorbitol), ndi zipatso ndi ndiwo zamasamba. (Kuti mumve zambiri, onani momwe wolemba wina adayesera kuyesa chakudya chotsika cha FODMAP.)

Izi zitha kukhala zovuta - simukufuna kupewetsa ma antioxidants omwe amapezeka kwambiri kapena vitamini D yemwe nthawi zambiri amachokera mkaka. Kubetcha kwanu kwabwino kwambiri: Ganizirani zodula zakudya zomwe akatswiri amadziwa kuti zimawonjezera mavuto ndikumapatsa zakudya zomwe akuti zingakuthandizeni. Ngati mukumva kuwawa kapena matenda ena am'mimba pambuyo pake, yang'anani kuti muchepetse gilateni ndi ma FODMAP ena pomwe mukukulabe osakhumudwitsa omwe amatulutsa ma antioxidants ambiri.

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