Zowonjezera Mwina Mungaganizire Osteoarthritis ya Knee

Zamkati

• Zotsatira za zowonjezera
• Curcumin
• Kubwezeretsa
• Boswellia serrata
• Collagen
• Omega-3 fatty acids ndi mafuta a nsomba
• Glucosamine ndi chondroitin sulphate
• Chiwombankhanga cha Mdyerekezi
• Tengera kwina

Zotsatira za zowonjezera

Osteoarthritis (OA) ya bondo ndichizoloŵezi chomwe chimaphatikizapo:

• ululu
• kutupa
• kutupa pang'ono

Mankhwala osiyanasiyana ndi mankhwala achilengedwe alipo, monga mankhwala osagwiritsidwa ntchito ndi anti-inflammatory (NSAIDs) ndi NSAIDS. Izi zitha kuthandiza kuthetsa ululu, koma zimatha kukhala ndi zoyipa kwa anthu ena.

Ichi ndi chifukwa chimodzi chomwe mungaganizire zowonjezera mavitamini, makamaka zomwe zingalimbikitse kuyankha kotsutsa thupi.

Zosankha zowonjezera zitha kukhala:

• curcumin, wopezeka mu turmeric
• kutuloji
• Boswellia serrata (zonunkhira)
• collagen

Komabe, ndikofunikira kuzindikira kuti pali kafukufuku wochepa kwambiri wosonyeza kuti zowonjezera zimathandizira kuthana ndi zizindikilo za OA za bondo.

Kuphatikiza apo, Food and Drug Administration (FDA) siziwongolera zowonjezera, chifukwa chake palibe njira yodziwira ndendende zomwe zili ndi malonda.

Pazifukwa izi, American College of Rheumatology ndi Arthritis Foundation (ACR / AF) salimbikitsa kugwiritsa ntchito glucosamine ndi zowonjezera zina.

Pemphani kuti muphunzire za zowonjezera zomwe zingakuthandizeni kuyang'anira OA wa bondo.

Curcumin

Curcumin ndi antioxidant yomwe imatha kupereka zabwino zingapo zotsutsana ndi zotupa. Ilipo mu turmeric, zonunkhira pang'ono zomwe zimatha kuwonjezera utoto ndi kununkhira kuzakudya zotsekemera komanso zokoma, komanso tiyi.

Ikupezekanso ngati chowonjezera.

Curcumin, yomwe ili mu turmeric, yakhala ikugwira nawo ntchito zaku China ndi Ayurvedic, chifukwa chazitsulo zake.

Mu 2019, ena adapeza kuti makapisozi a curcumin anali ndi vuto lofananira ndi zizindikiritso zamatenda am'maondo monga diclofenac, NSAID.

Pakafukufuku, anthu 139 omwe ali ndi OA bondo amatenga piritsi la diclofenac la 50-milligram kawiri patsiku kwa masiku 28 kapena 500 milligram curcumin capsule katatu patsiku.

Magulu onse awiriwa adanena kuti ululu wawo umayenda bwino, koma omwe adatenga curcumin adakhala ndi zovuta zochepa. Kafukufukuyu adati anthu omwe sangatenge ma NSAID atha kugwiritsa ntchito curcumin m'malo mwake.

Kodi turmeric ingakuthandizeni kuchepetsa thupi?

Kubwezeretsa

Resveratrol ndi michere ina yomwe imakhala ndi antioxidant komanso anti-inflammatory properties.

Zowonjezera za resveratrol ndizo:

• mphesa
• tomato
• vinyo wofiyira
• chiponde
• soya
• tiyi wina

Mu 2018, asayansi adapatsa anthu 110 okhala ndi OA wofatsa pang'ono mpaka pang'ono bondo 500-milligram mlingo wa resveratrol kapena placebo.

Adatenga kuphatikiza uku limodzi ndi 15-gramu ya NSAID meloxicam tsiku lililonse kwa masiku 90.

Anthu omwe adatenga resveratrol adapeza kuti kupweteka kwawo kudatsika kwambiri, poyerekeza ndi omwe adatenga malowa.

Kafufuzidwe kafukufuku amafunika kutsimikizira kuti resveratrol itha kupindulitsa anthu omwe ali ndi OA.

Komabe, ngati mutenga kale NSAID ina ndipo sikuchepetsa ululu wanu momwe mungafunire, kafukufukuyu akuwonetsa kuti resveratrol ikhoza kukhala yowonjezera.

Boswellia serrata

Boswellia serrata amachokera ku utomoni wa mtengo wa lubani. Mankhwala azitsamba amagwiritsa ntchito kuchiza nyamakazi. Matenda a Boswellic, omwe amapezeka ku Boswellia, amatha kuchepa ndikulimbikitsa thanzi limodzi.

2019 idayang'ana njira zosiyanasiyana za boswellic acid zomwe zingathandize kuthana ndi matenda osachiritsika, kuphatikiza OA. Kutengera momwe amagwiritsidwira ntchito, kuyesa kwa nyama kwawonetsa kuti ma boswellic acid atha kuthandiza ndi OA ndi:

• Kubwezeretsa muyeso wamankhwala am'magazi olowa
• kuchepetsa kuchepa kwa karoti

Olemba wina adanena kuti, mu phunziro limodzi laling'ono, lakale, kutenga boswellia ndi zina zowonjezera kumathandiza kupweteka ndi kugwira ntchito kwa anthu omwe ali ndi OA.

Iwo adaonjezeranso kuti maphunziro ena akulu sanatsimikizire izi.

Pakadali pano palibe umboni woti Boswellia serrata zowonjezera zimatha kusintha zizindikiritso mwa anthu omwe ali ndi OA ya bondo.

Dziwani zina ndi zina zabodza zokhudza phindu lubani.

Collagen

Mtundu wachiwiri wa collagen ndi mtundu wa mapuloteni komanso chinthu chachikulu mu karoti. Pachifukwa ichi, anthu ena amatenga zowonjezera ma collagen kuti zithandizire thanzi lamaondo ndikuchiza OA.

Pang'ono, anthu 39 omwe ali ndi OA bondo adatenga mamiligalamu 1,500 a acetaminophen patsiku, mwina okha kapena ndi mamiligalamu 10 amtundu wa collagen wachiwiri.

Pambuyo pa miyezi itatu, iwo omwe adatenga collagen adati kutha kuyenda, magwiridwe antchito, komanso moyo wabwino zasintha. Komabe, mayesero sanasonyeze kuti kuwonongeka kwa karoti kunachepa.

Komabe, maphunziro ena amafunikira, popeza kafukufuku sanatsimikizire kuti collagen ithandizira OA bondo.

Ngakhale zili choncho, Arthritis Foundation ikuti kutenga izi kungakhale kotetezeka, bola ngati mutsatira malangizowo.

Ipezeka:

• monga mapiritsi, mawonekedwe ophatikizidwa
• monga gelatin kapena hydrolyzed collagen, mu mawonekedwe a ufa

Mutha kusakaniza ufa ndi smoothie.

AF imalangiza anthu kuti:

• osatenga ma milligrams osapitilira 40 patsiku mu mawonekedwe owonjezera
• ngati mumutenga ngati gelatin kapena hydrolyzed collagen, tengani magalamu 10 patsiku
• gwiritsani "chomanga collagen chomanga chomera" ngati muli wosadyera kapena wosadya nyama

Ndi zakudya ziti zomwe zimalimbikitsa kupanga kolajeni mthupi lanu?

Omega-3 fatty acids ndi mafuta a nsomba

Omega 3 fatty acids ndimafuta amtundu wabwino. Amapezeka m'mafuta a nsomba.

Mafuta achilengedwe amtunduwu ndi awa:

• madzi ozizira ndi nsomba zochuluka, monga sardines
• mbewu za fulakesi
• mbewu za chia
• mtedza
• mbewu dzungu
• soya ndi tofu
• canola ndi mafuta

Anthu ambiri amatenganso omega-3 kapena mafuta owonjezera nsomba.

Pakafukufuku wina, anthu adati ululu wawo umachepa atamwa mafuta owonjezera a nsomba.

Omwe adanenapo zakusinthaku adatenga mlingo wochepa m'malo mowonjezera. Adawona kusintha patadutsa zaka 2. Pambuyo pa chaka chimodzi, panalibe kusintha kwakukulu.

Pothirira ndemanga pa kafukufukuyu, asayansi ena adanenanso zina. Adanenanso kuti kumwa mafuta opitilira 3 magalamu patsiku kungakhale koopsa.

Zowopsa zomwe zingachitike zimaphatikizapo kuchuluka kwa mankhwala a mercury ndi mabala ndi magazi. Ofufuzawo adazindikira kuti palibe umboni wokwanira wotsimikizira kugwiritsa ntchito mafuta a nsomba ku OA.

ACR / AF sichikulangiza kugwiritsa ntchito mafuta a nsomba ku OA. Amanenanso kuti palibe umboni wokwanira wotsimikizira kuti zimagwira ntchito.

Ndi zakudya ziti zomwe zili ndi omega 3 fatty acids?

Glucosamine ndi chondroitin sulphate

Anthu ena amagwiritsa ntchito glucosamine, chondroitin sulphate, kapena kuphatikiza awiriwo kwa OA ya bondo.

Pakhala pali mayesero akulu olamulidwa mosasinthika pa glucosamine ndi chondroitin sulphate, koma sanapereke zotsatira zofanana.

Umboni wosatsimikizika ukuwonetsa kuti anthu ena amafotokoza zopindulitsa ndipo ena satero, koma palibenso njira yofananira yodziwira amene amapindula ndi omwe satero.

Mwasayansi komanso mosavomerezeka, glucosamine ndi chondroitin nthawi zonse zimakhala zotetezeka kuti anthu ambiri azigwiritsa ntchito.

Palibe kafukufuku wokwanira kuti adziwe momwe zingakhalire.

Pachifukwa ichi, ACR / AF imalimbikitsa kuti musagwiritse ntchito zowonjezera izi.

Chiwombankhanga cha Mdyerekezi

Chiwombankhanga cha Mdyerekezi (Harpagophytum amatha), yomwe imadziwikanso kuti chomera chomenyera, imatha kuthandiza kuchepetsa ululu wokhudzana ndi OA. Kafukufuku wosiyanasiyana akuti ali ndi zotsutsana ndi zotupa.

Mu zomwe zidasindikizidwa mu 2014, malonda omwe amakhala ndi ziwanda za satana, bromelain, ndi curcumin zidawonjezera kupweteka kwamalumikizidwe mwa anthu omwe ali ndi OA. Ophunzirawo adatenga makapisozi a 650-milligram katatu patsiku kwa masiku 60.

Ngakhale kafukufuku akuwonetsa kuti claw wa Devil atha kuthandiza kuchepetsa OA kupweteka, pali zovuta zina.

Itha kukulitsa asidi m'mimba ndipo imatha kubweretsa mavuto m'mimba. Komanso ndi anthu omwe ali ndi zilonda zam'mimba, ndulu, komanso matenda ashuga.

Tengera kwina

Dokotala wanu angakulimbikitseni mankhwala osagwiritsa ntchito mankhwala ngati muli ndi OA ya bondo, ndipo malingaliro awa atha kuphatikiza zowonjezera.

Komabe, sizowonjezera zonse zomwe ndizothandiza, ndipo ndikofunikira kuphunzira momwe mungagwiritsire ntchito mosamala.

Musanatenge zowonjezera zilizonse:

• kaye kaye ndi dokotala kuti ali otetezeka kuti mugwiritse ntchito
• pezani zowonjezera zanu kuchokera ku gwero lodalirika
• tsatirani malangizo operekedwa

Mankhwala ena osagwiritsa ntchito mankhwala angaphatikizepo:

• kuyesera kutsatira zakudya zopatsa thanzi, zopatsa thanzi, komanso zopatsa thanzi
• kuyesetsa kuti mukhale wathanzi

Ngakhale pakadali pano palibe mankhwala a OA, kugwira ntchito ndi dokotala ndikusintha zina ndi zina pamoyo wanu kumatha kuthandizira kuthana ndi nyamakazi ndi zina.