Yikuphi Ukudla Okufanele Ukudle-Nokugwema-Uma Uphethwe I-Endometriosis

-Delile

• Kungani Ulandela Izinkinga ze- "Endometriosis Diet"
• Ukudla Nezakhamzimba Okufanele Ukudla Ukusiza Izimpawu ze-Endometriosis
• Ukudla Nezithako Okufanele Ucabangele Ukulinganiselwa Uma Une-Endometriosis
• Buyekeza kwe-

Uma ungomunye wabesifazane abayizigidi ezingama-200 emhlabeni wonke abane-endometriosis, kungenzeka ukuthi ujwayele ukukhungatheka ngobuhlungu besiginesha nobungozi bokuzala. Ukulawulwa kokubeletha kwe-Hormonal neminye imithi kungenza izimangaliso zezimpawu nemiphumela emibi yesimo. (Okuhlobene: Izimpawu ze-Endometriosis Odinga Ukwazi Ngazo) Kodwa, okuvame ukunganakwa iqiniso lokuthi izinguquko ezilula ekudleni kwakho nazo zingahamba ibanga elide.

"Ngazo zonke iziguli zokuzala engisebenza nazo, into ebaluleke kakhulu ekuzameni ukuphatha izimpawu ze-endometriosis ukuthola ukudla okunomsoco, okunezinhlobonhlobo zokwengeza amaprotheni amaningi asezingeni, izithelo nemifino, inqwaba yefayibha amafutha anempilo," kusho u-Dara Godfrey, u-RD, isazi sokudla okunempilo nokuzala e-Progyny. Ikhwalithi yokudla isiyonke ibaluleke kakhulu kunokudla noma yikuphi ukudla okukhethekile; noma kunjalo, izakhi ezithile zomsoco zingasiza ekunciphiseni ukuvuvukala (ngakho-ke ubuhlungu), kanti okunye ukudla kwenza ubuhlungu be-endo bubi nakakhulu.

Futhi akukhona nje okwabantu abane-endo yesikhathi eside-olunye ucwaningo luphakamisa ukuthi uma usengozini enkulu yalesi simo (njengokuthi ilungu lomndeni eliseduze linaso) noma uthole ukuxilongwa kusenesikhathi, ukushintsha indlela odla ngayo kunganciphisa ingozi yakho. .

Phambili, isobho eligcwele ekudleni kwe-endometriosis, kufaka phakathi ukudla okungasiza-nalokho okufanele weqe noma ukukhawulele uma unalesi sifo.

Kungani Ulandela Izinkinga ze- "Endometriosis Diet"

I-Endometriosis iphawulwa yizinhlungu eziqeda ubuhlungu kepha nobuhlungu ngesikhathi socansi, ukuqunjelwa okubuhlungu, ukuhamba kwamathumbu okubuhlungu, ngisho nobuhlungu emuva nasemlenzeni.

Okufaka isandla kulobo buhlungu: ukuvuvukala nokuphazamiseka kwamahomoni, kokubili okuthonywe kakhulu ukudla, kusho isazi sezokudla esizinze eColumbus uTorey Armul, R.D., okhulumela i-Academy of Nutrition and Dietetics.

Ngokwengeziwe, lokho okudlayo kudlala indima enkulu ekulweni nengcindezi ye-oxidative, kusho u-Armul, ngoba lo monakalo ubangelwa ukungalingani kwama-antioxidants nezinhlobo zomoya-mpilo ezisebenzayo (ROS). Futhi ukuhlaziywa kwe-meta ka-2017 ku Imithi Ye-Oxidative kanye Nokuphila Kade Kweselula ibika ukuthi ukucindezeleka okwenziwe nge-oxidative kungase kube nomthelela ku-endometriosis.

Ngamafuphi, ukudla okunenzuzo kwe-endometriosis kufanele kugxile ekwehliseni ukuvuvukala, ekwehliseni ingcindezi ye-oxidative, nokulinganisa amahomoni. (Okuhlobene: Ungalinganisa kanjani amaHormone akho Ngokwemvelo Amandla Ahlala Phakade)

Ukudla Nezakhamzimba Okufanele Ukudla Ukusiza Izimpawu ze-Endometriosis

Omega-3

Enye yezindlela ezingcono kakhulu zokulwa nobuhlungu ukudla ama-omega-3 fatty acids amaningi alwa nokuvuvukala, kusho uGodfrey. Izifundo eziningi zibonisa omega-3s-ikakhulukazi i-EPA ne-DHA-ukusiza ukuvimbela nokuxazulula ukuvuvukala emzimbeni. I-salmon yasendle, i-trout, i-sardine, i-walnuts, i-flaxseed yomhlabathi, imbewu ye-chia, uwoyela womnqumo, kanye nemifino enamaqabunga konke kuyizindlela ezinhle, zombili izazi zokudla ziyavuma. (Okuhlobene: Ukudla Oku-15 Okuvimbela Ukuvuvukala Okumele Ube Ukudla Njalo)

Uvithamini D

"UVitamin D unemiphumela elwa nokuvuvukala, kanti ucwaningo luthole ukuxhumana phakathi kosayizi omkhulu we-cyst kwabesifazane abane-endometriosis namazinga aphansi kavithamini D," kusho u-Armul. Uvithamini uyindlala ekudleni okuningi, kepha imikhiqizo yobisi efana nobisi neyogathi ivame ukuqiniswa futhi itholakale kalula, uyanezela. I-FWIW, kunocwaningo oluphikisanayo mayelana nendima edlalwa ubisi ekuvukeleni, kepha u-Armul ukhomba ukuthi leli iqembu elikhulu lokudla elihlanganisa yonke into kusuka ku-yogurt yamaGrikhi kuya ku-ayisikhilimu nobisi. Ubisi nemikhiqizo yobisi enamafutha amancane ukubheja kwakho okuhle kakhulu ekunciphiseni ukuvuvukala. (I-FYI, nakhu konke odinga ukukwazi mayelana nezithako zokudla.)

Uma ungabekezeleli i-lactose, i-vegan, noma ungakutholi ukuchayeka elangeni nsuku zonke, u-Armul uphakamisa ukuthi udle isithasiselo sikavithamini D nsuku zonke. "Abantu abaningi abanalo uvithamini D ikakhulukazi phakathi nangemva kwezinyanga zasebusika," uyanezela. Khomba u-600 IU kavithamini D, isibonelelo sansuku zonke esinconyiwe.

Ukukhiqiza Okunemibala

Ocwaningweni lwango-2017 oluvela ePoland, abacwaningi babika ukuthi izithelo nemifino eyengeziwe, uwoyela wezinhlanzi, imikhiqizo yobisi ecebile nge-calcium novithamini D, kanye ne-omega-3 fatty acids yehlisa ingozi ye-endometriosis. Izinzuzo zemikhiqizo enemibala zivela ekwehliseni ukucindezelwa kwe-oxidative kuma-antioxidants alwa nomonakalo futhi anciphise izimpawu ze-endo, kusho uGodfrey. Ukudla okungcono kakhulu kwalokho: izithelo ezikhanyayo ezifana namajikijolo namawolintshi, imifino efana nemifino enamahlamvu amnyama, u-anyanisi, ugaliki, nezinongo ezifana nesinamoni.

Ukudla Nezithako Okufanele Ucabangele Ukulinganiselwa Uma Une-Endometriosis

Ukudla okusetshenzisiwe

Ufuna ukugwema ngokuphelele amafutha we-trans, aziwa ngokudala ukuvuvukala emzimbeni, kusho u-Armul. Lokho ukudla okuthosiwe, ukudla okusheshayo, nokunye ukudla okusetshenzwe kakhulu.

UGodfrey uyavuma, enezela ukudla okusetshenzisiwe kanye noshukela omningi kuvame ukudala ubuhlungu kubagulayo be-endo. "Ukudla okunamafutha amaningi, ushukela, notshwala kuxhumene nokukhiqizwa kwama-radicals amahhala-ama-molecule abhekele ukudala ukungalingani okuholela ekucindezelekeni kwe-oxidative," kuchaza yena. (Okuhlobene: Ukudla okungu-6 "Okwenziwe nge-Ultra" Okungenzeka Unakho Endlini Yakho Njengamanje)

Inyama ebomvu

Izifundo eziningi ziphakamisa ukuthi ukudla inyama ebomvu kuvame ukwandisa amathuba okuba ne-endometriosis. "Inyama ebomvu ixhunyaniswe namazinga aphezulu e-estrogen egazini, futhi njengoba i-estrogen ibamba iqhaza elikhulu ku-endometriosis, kuyasiza ukuyinciphisa," kusho uGodfrey. Esikhundleni salokho, finyelela izinhlanzi noma amaqanda acebile nge-omega-3 nge-protein yakho, kusho u-Armul.

I-Gluten

Yize i-gluten ingakhathazi wonke umuntu, uGodfrey uthi abanye abahlushwa i-endo bazobuzwa ubuhlungu obuncane uma besika i-molecule yamaprotheni ekudleni kwabo. Eqinisweni, ucwaningo oluvela e-Italy luthole ukuthi ukuhamba kwamagluten mahhala unyaka wonke kuthuthukise ubuhlungu bamaphesenti angama-75 abanesifo se-endometriosis ababambe iqhaza ocwaningweni.

Ama-FODMAP

Kuvamile ukuthi abesifazane babe nakho kokubili i-endometriosis kanye nesifo samathumbu esicasulayo. Phakathi kwalabo abakwenzayo, amaphesenti angama-72 azithuthukise kakhulu izimpawu zawo zesisu ngemuva kwamasonto amane okudla okuphansi kwe-FODMAP ocwaningweni olulodwa lwango-2017 lwase-Australia. I-FYI, i-FODMAP imele i-Fermentable Ogligo-, Di-, Mono-saccharides And Polyols, ibinzana elide lama-carbs angangeni kahle emathunjini amancane kwabanye abantu. Ukuhamba nge-FODMAP ephansi kuhlanganisa ukusika ukolweni ne-gluten, kanye ne-lactose, i-sugar alcohols (i-xylitol, i-sorbitol), nezithelo nemifino ethile. (Ukuze uthole ukucwiliswa okugcwele, bheka ukuthi omunye umbhali wazama kanjani ukudla okuphansi kwe-FODMAP.)

Lokhu kungakhohlisa - awufuni ukwehlisa ama-antioxidants amaningi ekukhiqizeni noma i-vitamin D evame ukuvela kubisi. Ukubheja kwakho okuhle kakhulu: Gxila ekunciphiseni ochwepheshe bokudla abakwaziyo ukwandisa izinkinga ze-endo futhi ukhuphule ukudla kwakho okushiwo ochwepheshe bokudla kungasiza. Uma usenobuhlungu noma ezinye izimpawu ze-gastro ngemva kwalokho, bheka ekunciphiseni i-gluten namanye ama-FODMAP ngenkathi ukhulisa umkhiqizo ongewona owonile ocebile kuma-antioxidants.

Buyekeza kwe-