Ukudla Okuzuzisa Kakhulu kwe-Ankylosing Spondylitis

-Delile

• I-Omega-3s
• Izithelo nemifino
• Ukudla okuphelele nezinhlamvu
• Ushukela, i-sodium, namafutha
• Izithako zokudla
• Utshwala
• Ulwelwesi lwakho lwamathumbu
• Ukudla okuphansi kwesitashi
• Izeluleko zokudla

Ukubuka konke

Ngenkathi abantu abaningi belandela ukudla okukhethekile ukunciphisa izimpawu ze-ankylosing spondylitis (AS), ayikho ikhambi lokudla konke.

Kodwa-ke, ukudla okunothile ngamavithamini nezakhamzimba kuyasiza empilweni yakho yonke. Ukudla okuthile kungasiza ekunciphiseni izikhathi zokuvuvukala.

Qhubeka ufunde ukuze uthole ukuthi yikuphi ukudla okuyinzuzo kakhulu ku-AS futhi okungaba ngcono ukukugwema.

I-Omega-3s

Abanye basikisela ukuthi izithako ze-omega-3 zinganciphisa ukusebenza kwezifo kubantu abane-AS. Ngaphandle kokungezelelwa, ukudla okuningi nakho kunothe ngale fatty acid.

Ukudla okuqukethe i-omega-3 fatty acids kufaka:

• imbewu yefilakisi
• ama-walnuts
• ubhontshisi kabhontshisi, i-canola, namafilakisi
• izinhlanzi zamanzi abandayo, kufaka phakathi i-salmon ne-tuna

Okunye ukudla kuqukethe amanani amancane, kufaka phakathi amahlumela eBrussels, i-kale, isipinashi nemifino yesaladi.

Izithelo nemifino

Ukudla izithelo nemifino enhlobonhlobo kuyindlela enhle yokuthola amavithamini namaminerali amaningi umzimba wakho okudingayo ukuze uhlale uqinile futhi unempilo.

Izithelo nemifino kuyindlela enempilo yokudla okulula okuhlanganisiwe okugcwele amakhalori anenani elincane lokudla noma elingenalo nhlobo.

Ukufaka umkhiqizo omusha ekudleni kwakho kwansuku zonke akudingeki kube nzima. Isobho semifino esithandekayo sizokufudumeza ngobusuku obubanda kakhulu. Noma zama i-smoothie egcwele iberry ngesidlo sasekuseni esimnandi nesiphathekayo saphakathi nesonto. Uma iresiphi oyisebenzisayo ifuna i-yogurt futhi awukwazi ukudla ubisi, ungafaka ukhukhunathi noma i-yogurt yogu.

Ukudla okuphelele nezinhlamvu

Ukudla okuphelele nezinhlamvu kunefayibha ephezulu futhi kunganciphisa nokuvuvukala. Kodwa-ke, ngisho nokusanhlamvu okuphelele kungadala izimpawu kwabanye abantu abane-arthritis.

Ukudla kokuqeda inyanga eyodwa kungenye yezindlela ezinhle kakhulu zokukhomba noma yikuphi ukudla okubangela izimpawu.

Kubalulekile ukugcina idayari yokudla ngesikhathi sokudla kokuqedwa nalapho uvuselela ukudla ukuze unqume ukuthi ngabe okusanhlamvu, futhi ikakhulukazi i-gluten, kubangela ukuqhuma yini. Uma kungenjalo, engeza ukudla okusanhlamvu okuphelele okunempilo ekudleni kwakho kwansuku zonke, njenge-oatmeal ne-buckwheat.

Ushukela, i-sodium, namafutha

Ukudla okwenziwe kakhulu, nalokho okunoshukela omningi namafutha, kungadala ukuvuvukala. Kwabanye, imikhiqizo yobisi nayo ingadala ukuvuvukala.

Nciphisa ukudla okuza ngamabhokisi, izikhwama, namathini lapho kungenzeka khona. Funda amalebula futhi ugweme ukudla okuqukethe izithako eziningi ezingeziwe ezingadingi umzimba wakho, njenge:

• ushukela ongeziwe
• okuqukethwe kwe-sodium ephezulu
• amafutha agcwele
• amafutha (amafutha we-hydrogenated)
• izivimbelakuvunda

Izithako zokudla

Uma indlela odla ngayo icebile ngezithelo, imifino, inyama engenamafutha, amantongomane, imidumba, nezinhlamvu ezigcwele, mancane amathuba okuthi udinge izithako zokudla. Kepha uma untula izakhamzimba, ungahlomula ngokunyusa okungeziwe.

Vele wazi ukuthi abanye abakhiqizi bezengezo bangenza izimangalo ezingamanga. Khuluma nodokotela wakho ukuthola ukuthi iziphi izithasiselo, uma zikhona, ezingaba wusizo kuwe.

Tshela udokotela wakho yonke imithi oyiphuzayo, njengoba ezinye izithako zingaphazamisa imiyalo yakho. Phinda ubuze udokotela wakho ukuthi ancome abakhiqizi bezengezo abanedumela elihle.

Utshwala

Nciphisa ukuphuza kwakho utshwala noma ukugweme ngokuphelele. Utshwala bungaphazamisa noma buhlanganyele nemithi, kubangele imiphumela emibi.

Ukuphuza ngokweqile kungalimaza isibindi sakho, ulwelwesi lwamathumbu akho amancane nesisu sakho. Lokhu kungenza kube nzima emzimbeni wakho ukugaya izakhi zomzimba futhi kuphazamise ikhono lakho lokumunca nokugcina amavithamini athile.

Ulwelwesi lwakho lwamathumbu

Abantu abaningi abane-arthritis bathatha izidakamizwa ezingezona ukuvuvukala (ama-NSAID), ezingadala ukulimala kolwelwesi lwakho. Ubhanana kanye ne-yogurt esebenzayo noma isiko lokuphila elithathwe ngama-NSAID kungasiza ekuvikeleni ulwelwesi lwakho lwesisu.

Ukudla okuphansi kwesitashi

Abanye abantu abane-AS babika ukuthuthuka ngenkathi bedla ukudla okunesitashi esincane. Kudingeka izifundo eziningi, kepha abanye asebekhulile basikisela ukuthi ukunciphisa isitashi kungasiza ekwehliseni ukuvuvukala.

Lezi zinto zonke ziqukethe isitashi:

• izinkwa
• ipasta
• amazambane
• irayisi
• amaqebelengwane
• okunye ukudla okulungiselelwe kwangaphambili

Ukudla okunesitashi esincane, noma ukudla kweLondon AS, kuvumela:

• izithelo
• imifino
• inyama
• inhlanzi
• ubisi nemikhiqizo yobisi
• amaqanda

Izeluleko zokudla

Ukunamathela ekudleni okunempilo kungaba nzima. Ukudla kancane, ukukhetha izingxenyana ezincane, ukuphuza amanzi amaningi, nokonga amaswidi emicimbini ekhethekile yizinto ongaqala ukuzenza namuhla ukuze udle okunempilo.

Njengenjwayelo, gwema ukudla okweqile noma okuthandwayo, ngoba lokhu kungalimaza kakhulu kunokulunga.

Khuluma nodokotela wakho mayelana nokudla kwakho kwamanje, izithasiselo, kanye nayo yonke imithi oyithenga kanye nemithi oyinikezwayo oyisebenzisayo.