Momwe Zakudya Zanu Zimakhudzira Migraines: Zakudya Zomwe Muyenera Kupewa, Zakudya Zomwe Muyenera Kudya

Zamkati

• Kodi Migraine Ndi Chiyani?
• 1. Khofi
• 2. Tchizi Takale
• 3. Zakumwa Zomwa Mowa
• 4. Nyama Yokonzedwa
• 5-11. Zina Zowonjezera Migraine Zoyambitsa
• Momwe Mungachitire ndi Migraine
• Butterbur
• Coenzyme Q10
• Mavitamini ndi Mchere
• Mfundo Yofunika Kwambiri

Anthu mamiliyoni ambiri padziko lonse lapansi amadwala mutu waching'alang'ala.

Ngakhale gawo la zakudya mu migraines limatsutsana, kafukufuku wowerengeka akuwonetsa kuti zakudya zina zitha kuwabweretsa mwa anthu ena.

Nkhaniyi ikufotokoza gawo lomwe lingayambitse zomwe zimayambitsa migraine, komanso zowonjezera zomwe zingachepetse kuchepa kwa migraine ndi zizindikilo zake.

Kodi Migraine Ndi Chiyani?

Migraine ndimatenda omwe amapezeka mobwerezabwereza, opweteka mutu omwe amatha masiku atatu.

Zizindikiro zingapo zimasiyanitsa mutu waching'alang'ala ndi mutu wabwinobwino. Amakhala ndi mbali imodzi yokha yamutu ndipo amatsagana ndi zizindikilo zina.

Izi zikuphatikiza kunyansidwa ndi hypersensitivity pakuwala, kumveka ndi kununkhiza. Anthu ena amakumananso ndi zovuta zowoneka, zotchedwa auras, asanalandire migraine ().

Mu 2001, anthu aku America pafupifupi 28 miliyoni adamva mutu waching'alang'ala. Kafukufuku wasonyeza pafupipafupi azimayi kuposa amuna (,).

Zomwe zimayambitsa migraines sizidziwika, koma mahomoni, kupsinjika ndi zakudya zimatha kutenga mbali (,,).

Pafupifupi 27-30% ya omwe ali ndi mutu waching'alang'ala amakhulupirira kuti zakudya zina zimayambitsa migraines (,).

Popeza kuti umboniwo umakhala wokhudzana ndi mbiri ya anthu, gawo lazomwe zimayambitsa zakudya ndizovuta.

Komabe, kafukufuku akusonyeza kuti anthu ena omwe ali ndi mutu waching'alang'ala amatha kutengeka ndi zakudya zina.

M'munsimu muli 11 mwa zomwe zimafotokozedwa kawirikawiri zomwe zimayambitsa matenda a migraine.

1. Khofi

Khofi ndi chimodzi mwa zakumwa zotchuka kwambiri padziko lapansi.

Ili ndi tiyi kapena khofi wokwanira, chopatsa mphamvu chomwe chimapezekanso mu tiyi, soda ndi zakumwa zamagetsi.

Kulumikizana kwa Caffeine kumutu kumakhala kovuta. Zingakhudze mutu kapena mutu waching'alang'ala m'njira izi:

• Migraine choyambitsa: Kudya kafeini wochuluka kumawoneka ngati kumayambitsa migraines mkati
  anthu ena ().
• Chithandizo cha Migraine: Kuphatikiza ndi aspirin ndi Tylenol (paracetamol), caffeine
  Ndi mankhwala othandiza a migraine (,).
• Kafeini
  kuchotsa mutu: Ngati mumakonda
  imwani khofi, kudumpha mlingo wanu watsiku ndi tsiku kumatha kuyambitsa matendawa.
  Izi zimaphatikizapo kupwetekedwa mutu, mseru, kukhumudwa komanso kusakhazikika bwino (,).

Kutulutsa kwa caffeine mutu kumakonda kufotokozedwa ngati kupweteketsa komanso kumalumikizidwa ndi nseru - zizindikilo zofanana ndi za migraine ().

Akuti pafupifupi 47% ya omwe amagwiritsa ntchito khofi amakhala ndi mutu pambuyo posiya kumwa khofi kwa maola 12-24. Pang'ono ndi pang'ono kumakula, kumawonjezeka pakati pa maola 20-51 osiya. Izi zitha kukhala masiku a 2-9 ().

Mwayi woti mutu wa khofi umatulutsa mutu ukuwonjezeka pamene kudya kwa khofiine tsiku ndi tsiku kumawonjezeka. Komabe, 100 mg ya caffeine patsiku, kapena pafupifupi kapu imodzi ya khofi, ndiyokwanira kupweteketsa mutu mutachotsa (,).

Mukadwala mutu chifukwa chakulephera kwa caffeine, muyenera kuyesetsa kuti muzikhala ndi nthawi yambiri yopangira khofi kapena pang'onopang'ono muchepetse kumwa kwa khofi m'masabata angapo ().

Kuchepetsa kumwa kwa caffeine kapena kusiya zakumwa za caffeine zonse zitha kukhala njira yabwino kwa ena ().

Chidule Kuchotsa khofi ndi chinthu chodziwika bwino choyambitsa mutu.
Omwe ali ndi mutu waching'alang'ala amene amakonda kumwa khofi kapena zina zotsekemera kwambiri
Zakumwa zimayenera kuyesa kuti zizidya pafupipafupi kapena pang'onopang'ono zizichepetsa
kudya.

2. Tchizi Takale

Pafupifupi 9-18% ya anthu omwe ali ndi mutu waching'alang'ala amafotokoza chidwi cha okalamba tchizi (,).

Asayansi amakhulupirira kuti izi mwina chifukwa cha kuchuluka kwa tyramine. Tyramine ndi gawo lomwe limapangidwa mabakiteriya akawononga amino acid tyrosine panthawi yokalamba.

Tyramine imapezekanso mu vinyo, chotsitsa yisiti, chokoleti komanso zopangidwa ndi nyama, koma tchizi wokalamba ndi imodzi mwazinthu zolemera kwambiri ().

Mlingo wa tyramine umawonekera kwambiri mwa anthu omwe ali ndi mutu waching'alang'ala wosatha, poyerekeza ndi anthu athanzi kapena omwe ali ndi vuto lina lamutu ().

Komabe, udindo wa tyramine ndi ma biogenic amine ena mu migraines umatsutsana, popeza kafukufuku wapereka zotsatira zosakanikirana (,).

Tchizi tachikulire titha kukhalanso ndi histamine, yemwe angayambitsenso mlandu, yomwe ikufotokozedwa m'mutu wotsatira ().

Chidule Tchizi tachikulire titha kukhala ndi ndalama zambiri
tyramine, kampani yomwe imatha kupweteketsa anthu ena.

3. Zakumwa Zomwa Mowa

Anthu ambiri amawadziwa mutu wopweteka atamwa mowa wambiri ().

Kwa anthu ena, zakumwa zoledzeretsa zimatha kuyambitsa mutu waching'alang'ala m'kati mwa maola atatu akumwa.

M'malo mwake, pafupifupi 29-36% ya omwe ali ndi mutu waching'alang'ala amakhulupirira kuti mowa ungayambitse migraine (,).

Komabe, si zakumwa zonse zoledzeretsa zomwe zimachita mofananamo. Kafukufuku mwa anthu omwe ali ndi migraines adapeza kuti vinyo wofiira amatha kuyambitsa migraine kuposa zakumwa zina zakumwa zoledzeretsa, makamaka pakati pa azimayi (,).

Umboni wina ukuwonetsa kuti zomwe zili mu histamine mu vinyo wofiira zitha kutenga nawo gawo. Mbiri yakale imapezekanso munyama yosinthidwa, nsomba zina, tchizi ndi zakudya zofufumitsa (,).

Histamine amapangidwa mthupi, naponso. Zimakhudzidwa ndi mayankho a chitetezo cha mthupi komanso ntchito ngati neurotransmitter (,).

Kulekerera kwa histamine pazakudya ndi matenda omwe amadziwika. Kupatula kupwetekedwa mutu, zizindikilo zina zimaphatikizapo kuphulika, kupuma, kuyetsemula, kuyabwa pakhungu, zotupa pakhungu ndi kutopa ().

Zimayambitsidwa ndi kuchepa kwa ntchito ya diamine oxidase (DAO), enzyme yomwe imayambitsa kuphwanya histamine m'matumbo (,).

Chosangalatsa ndichakuti, zochepetsedwa za DAO zikuwoneka kuti ndizofala mwa anthu omwe ali ndi mutu waching'alang'ala.

Kafukufuku wina adapeza kuti 87% ya omwe ali ndi mutu waching'alang'ala adachepetsa zochitika za DAO. Zomwezo zimagwiranso ntchito kwa 44% yokha ya omwe alibe migraines ().

Kafukufuku wina adawonetsa kuti kumwa antihistamine musanamwe vinyo wofiira kumachepetsa kuchepa kwa mutu pakati pa anthu omwe akumva mutu atamwa ().

Chidule Zakumwa zoledzeretsa, monga vinyo wofiira, zimatha
zimayambitsa migraines. Ofufuzawo amakhulupirira kuti histamine mwina ndi amene amachititsa.

4. Nyama Yokonzedwa

Pafupifupi 5% mwa anthu omwe ali ndi mutu waching'alang'ala amatha kukhala ndi mutu pakadutsa maola kapena mphindi atatha kudya nyama yokometsedwa. Mutu wamtunduwu watchedwa "mutu wa galu wotentha" (,).

Ofufuzawo amakhulupirira kuti nitrites, gulu la zotetezera zomwe zimaphatikizapo potaziyamu nitrite ndi sodium nitrite, itha kukhala chifukwa chake ().

Izi zotetezera nthawi zambiri zimapezeka mu nyama yosinthidwa. Zimalepheretsa kukula kwa tizilombo toyambitsa matenda monga Clostridium botulinum. Amathandizanso kuteteza mtundu wa nyama zomwe zasinthidwa ndikuwonjezera kukoma kwawo.

Zakudya zosinthidwa zomwe zimakhala ndi nitrites zimaphatikizapo soseji, nyama yankhumba, nyama yankhumba ndi nyama zamasana monga salami ndi bologna.

Masoseji osachiritsidwa amathanso kukhala ndi histamine yochulukirapo, yomwe imatha kuyambitsa migraines mwa anthu omwe ali ndi tsankho la histamine ().

Ngati mumamva mutu waching'alang'ala mutadya nyama yosinthidwa, lingalirani kuwachotsa pazakudya zanu. Mulimonsemo, kudya nyama yosakonzedwa ndi gawo limodzi lothandizira kukhala ndi moyo wathanzi.

Anthu ena omwe ali ndi migraines amatha kukhala ndi chidwi ndi ma nitrites kapena histamine pazogulitsa nyama.

5-11. Zina Zowonjezera Migraine Zoyambitsa

Anthu anenapo zina zomwe zimayambitsa migraine, ngakhale kuti umboniwo umakhala wolimba nthawi zambiri.

M'munsimu muli zitsanzo zochepa zodziwika:

5. Monosodium glutamate (MSG): Izi zowonjezeranso kukoma zimakhudzidwa ngati zoyambitsa mutu, koma palibe umboni wokwanira wotsimikizira izi (,).

6. Aspartame: Kafukufuku wowerengeka wagwirizanitsa chotsekemera chotsekemera chotchedwa aspartame ndikuchulukirachulukira kwa mutu waching'alang'ala, koma umboniwo ndi wosakanikirana (,,).

7. Sucralose: Malipoti angapo akuwonetsa kuti chotsekemera chotsekemera sucralose chitha kupangitsa mutu ku migraines m'magulu ena (, 43).

8. Zipatso za zipatso: Pakafukufuku wina, pafupifupi 11% ya omwe ali ndi mutu waching'alang'ala anati zipatso za citrus ndizomwe zimayambitsa migraine ().

9. Chokoleti: Paliponse kuchokera pa 2 mpaka 22% ya anthu omwe ali ndi mutu waching'alang'ala amafotokoza kuti amasamala chokoleti. Komabe, kafukufuku wokhudza chokoleti amakhalabe wosadziwika (,).

10. Gluten: Tirigu, balere ndi rye zili ndi gilateni. Mbewu izi, komanso zopangidwa kuchokera kwa iwo, zimatha kuyambitsa mutu waching'alang'ala mwa anthu osagwirizana ndi gluten ().

11. Kusala kudya kapena kusadya: Ngakhale kusala kudya komanso kusala kudya kumatha kukhala ndi phindu, ena amatha kukumana ndi mutu waching'alang'ala ngati zoyipa zina. Pakati pa 39-66% ya omwe ali ndi mutu waching'alang'ala amagwirizanitsa zizindikiro zawo ndi kusala kudya (,,).

Kafukufuku akuwonetsanso kuti mutu waching'alang'ala ukhoza kukhala wosavomerezeka kapena wokhudzidwa ndi mankhwala enaake, koma asayansi sanagwirizanepo za izi (,).

Chidule Zakudya zosiyanasiyana zimayenderana ndi izi
migraines kapena mutu, koma umboni womwe umakhala nawo nthawi zambiri umakhala wochepa kapena wosakanikirana.

Momwe Mungachitire ndi Migraine

Ngati mukumva mutu waching'alang'ala, pitani kuchipatala kuti akakuuzeni zovuta zilizonse.

Dokotala wanu amathanso kukulimbikitsani ndikupatsirani mankhwala opha ululu kapena mankhwala ena omwe atha kukuthandizani.

Ngati mukuganiza kuti zakudya zina zimayambitsa migraines, yesetsani kuzichotsa pazakudya zanu kuti muwone ngati sizikusiyanitsani.

Kuti mudziwe zambiri za momwe mungatsatire zakudya zopewera, onani nkhaniyi. Komanso, lingalirani kusunga tsatanetsatane wazakudya.

Kafukufuku wina amathandizira kugwiritsa ntchito zowonjezera zowonjezera pochiza mutu waching'alang'ala, koma maumboni onena za mphamvu zawo ndi ochepa. M'munsimu muli chidule cha zazikulu.

Butterbur

Anthu ena amagwiritsa ntchito mankhwala azitsamba otchedwa butterbur kuti achepetse mutu waching'alang'ala.

Kafukufuku wowerengeka akuwonetsa kuti 50-75 mg ya butterbur itha kuchepetsa kwambiri kuchuluka kwa migraines mwa ana, achinyamata komanso achikulire (,,).

Kuchita bwino kumawoneka ngati kumadalira mlingo. Kafukufuku wina adawonetsa kuti 75 mg inali yothandiza kwambiri kuposa placebo, pomwe 50 mg sinapezeke yogwira ().

Kumbukirani kuti butterbur yosasinthidwa ikhoza kukhala poizoni, chifukwa imakhala ndi mankhwala omwe angapangitse chiopsezo cha khansa ndi chiwindi. Makampani awa amachotsedwa m'mitundu yamalonda.

Chidule Butterbur ndi mankhwala azitsamba omwe amatsimikiziridwa kuti amachepetsa
pafupipafupi mutu waching'alang'ala.

Coenzyme Q10

Coenzyme Q10 (CoQ10) ndi antioxidant yomwe imagwira ntchito yofunikira pakuchepa kwamagetsi.

Zonsezi zimapangidwa ndi thupi lanu ndipo zimapezeka mu zakudya zosiyanasiyana. Izi zikuphatikiza nyama, nsomba, chiwindi, broccoli ndi parsley. Amagulitsidwanso ngati chowonjezera.

Kafukufuku wina adapeza kuti kuchepa kwa CoQ10 kumatha kukhala kofala kwambiri kwa ana ndi achinyamata omwe ali ndi mutu waching'alang'ala. Idawonetsanso kuti CoQ10 imathandizira kwambiri amachepetsa kuchepa kwa mutu ().

Mphamvu ya zowonjezera zowonjezera za CoQ10 zatsimikizidwanso ndi maphunziro enanso.

Pakafukufuku umodzi, kutenga 150 mg ya CoQ10 kwa miyezi itatu kunachepetsa kuchuluka kwa masiku a migraine ndi 61% mwa theka la ophunzira ().

Kafukufuku wina adawonetsa kuti kumwa 100 mg wa CoQ10 katatu patsiku kwa miyezi itatu kudakhala ndi zotsatira zofananira. Komabe, zowonjezera zimayambitsa mavuto am'mimba ndi khungu mwa anthu ena ().

Chidule Coenzyme Q10 zowonjezera zitha kukhala njira yothandiza
kuchepetsa mafupipafupi a migraine.

Mavitamini ndi Mchere

Kafukufuku wowerengeka wanena kuti mavitamini kapena michere yothandizira imatha kukhudza kuchuluka kwa migraine.

Izi ndi izi:

• Achinyamata: Zingapo
  Kafukufuku adalumikiza kudya kwakanthawi kochepa komanso kuchuluka kwakanthawi kwa
  migraine (,).
• Mankhwala enaake a: Osakwanira
  kudya magnesium kumatha kuonjezera chiopsezo cha kusamba kwa mutu (,,).
• Riboflavin: Phunziro limodzi
  adawonetsa kuti kutenga 400 mg ya riboflavin patsiku kwa miyezi itatu kunachepetsa
  pafupipafupi zowawa za migraine ndi theka mwa 59% ya omwe akutenga nawo mbali ().

Umboni wina umafunikira asananene chilichonse champhamvu chokhudza mavitamini awa mu migraines.

Chidule Kusakwanira kudya folate, riboflavin kapena magnesium
atha kuwonjezera chiopsezo cha mutu waching'alang'ala. Komabe, umboniwo ndi wochepa komanso wowonjezera
maphunziro amafunika.

Mfundo Yofunika Kwambiri

Asayansi sadziwa kwenikweni chomwe chimayambitsa mutu waching'alang'ala.

Kafukufuku akuwonetsa kuti zakudya ndi zakumwa zina zimatha kuyambitsa. Komabe, kutsutsana kwawo kumatsutsana, ndipo umboniwo sugwirizana kwathunthu.

Kawirikawiri zomwe zimayambitsa matenda a migraine zimaphatikizapo zakumwa zoledzeretsa, nyama yosinthidwa ndi tchizi wakale. Kuchotsa kwa caffeine, kusala kudya ndi zina zoperewera kwa michere akukayikiranso kuti zimathandizira.

Ngati mukumva mutu waching'alang'ala, katswiri wa zamankhwala angakulimbikitseni chithandizo, kuphatikizapo mankhwala akuchipatala.

Zowonjezera monga coenzyme Q10 ndi butterbur zitha kuchepetsanso kuchuluka kwa migraines mwa anthu ena.

Kuphatikiza apo, diary yazakudya ingakuthandizeni kudziwa ngati zakudya zomwe mumadya ndizokhudzana ndi migraine. Mukazindikira zomwe zingayambitse, muyenera kuwona ngati kuzichotsa pazakudya zanu kumathandiza.

Chofunika koposa, muyenera kuyesetsa kukhala ndi moyo wathanzi, kupewa kupsinjika, kugona mokwanira komanso kudya chakudya choyenera.