Ukuthinta Kanjani Ukudla Kwakho Okuthinta Imigraines: Ukudla Okufanele Kukugwebe, Ukudla Okudlayo

-Delile

• Kuyini i-Migraine?
• 1. Ikhofi
• 2. Ushizi Olugugile
• 3. Iziphuzo Ezidakayo
• 4. Inyama Elungisiwe
• 5-11. Ezinye Izimbangela Ezingaba khona ze-Migraine
• Ungayiphatha Kanjani I-Migraine
• Ibhotela
• ICoenzyme Q10
• Amavithamini kanye Nezimbiwa
• Okusemqoka

Izigidi zabantu emhlabeni wonke zizwa i-migraine.

Ngenkathi indima yokudla ku-migraines iphikisana, ucwaningo oluningi lukhombisa ukuthi ukudla okuthile kungakuletha kwabanye abantu.

Lo mbhalo ukhuluma ngendima engaba khona yezimbangela zokudla kwe-migraine, kanye nezengezo ezinganciphisa imvamisa nezimpawu ze-migraine.

Kuyini i-Migraine?

I-migraine yisifo esivamile esibonakala ngokuphindelela, ikhanda elibuhlungu elingahlala ezinsukwini ezintathu.

Izimpawu eziningana zihlukanisa i-migraines kusuka ekhanda elijwayelekile. Imvamisa zibandakanya uhlangothi olulodwa lwekhanda futhi zihambisana nezinye izimpawu.

Lokhu kufaka hlangana isicanucanu kanye ne-hypersensitivity ekukhanyeni, imisindo nephunga. Abanye abantu futhi babhekana nokuphazamiseka okubukwayo, okwaziwa njenge-auras, ngaphambi kokuthola i-migraine ().

Ngo-2001, abantu abalinganiselwa ezigidini ezingama-28 baseMelika babhekana nemigraines. Ucwaningo lukhombise imvamisa enkulu kwabesifazane kunabesilisa (,).

Imbangela eyisisekelo ye-migraines ayaziwa, kepha ama-hormone, ingcindezi kanye nezici zokudla kungadlala indima (,,).

Cishe ama-27-30% alabo abane-migraines bakholelwa ukuthi ukudla okuthile kubangela i-migraines yabo (,).

Njengoba kunikezwe ukuthi ubufakazi buvame ukususelwa kuma-akhawunti womuntu siqu, indima yezimbangela eziningi zokudla iyimpikiswano.

Kodwa-ke, ucwaningo lukhombisa ukuthi abanye abantu abane-migraines bangabanjwa wukudla okuthile.

Ngezansi kunezimbangela ze-migraine ezibikwa kaningi ezibikwa kakhulu.

1. Ikhofi

Ikhofi ingenye yeziphuzo ezidume kakhulu emhlabeni.

Iphezulu ku-caffeine, isikhuthazi futhi esitholakala kuziphuzo zetiye, zesoda nezamandla.

Ukuxhumeka kukaCaffeine ekhanda kuyinkimbinkimbi. Kungathinta ikhanda noma i-migraines ngezindlela ezilandelayo:

• I-Migraine trigger: Ukudla okuphezulu kwe-caffeine kubonakala kudala i-migraines ku
  abantu abathile ().
• Ukwelashwa kwe-Migraine: Kuhlanganiswe ne-aspirin neTylenol (paracetamol), i-caffeine
  ukwelashwa okuphumelelayo kwe-migraine (,).
• Ikhafeyini
  ikhanda lokuhoxiswa: Uma uhlala njalo
  phuza ikhofi, ukweqa umthamo wakho wansuku zonke kungadala izimpawu zokuhoxa.
  Lokhu kufaka phakathi ikhanda, isicanucanu, imizwa ephansi kanye nokuhlushwa okungalungile (,).

Ukuphathwa ikhanda lokukhipha i-caffeine kuvame ukuchazwa njengokushaya ngamandla futhi kuhlotshaniswa nesicanucanu - izimpawu ezifana nalezo ze-migraine ().

Kulinganiselwa ukuthi u-47% wabathengi bekhofi abajwayele ukuzwa ikhanda ngemuva kokuyeka ikhofi amahora ayi-12-24. Kancane kancane iba kubi kakhulu, kudlondlobala phakathi kwamahora angama-20-51 wokudakwa. Lokhu kungahlala izinsuku ezi-2 kuya kwezi-9 ().

Amathuba okukhishwa yi-caffeine ekhanda ayanda njengoba ukwanda kwe-caffeine nsuku zonke kukhuphuka. Noma kunjalo, okungenani u-100 mg we-caffeine ngosuku, noma cishe inkomishi eyodwa yekhofi, kwanele ukubanga ikhanda lapho lihoxiswa (,).

Uma uphathwa yikhanda ngenxa yokuhoxa kwe-caffeine, kufanele uzame ukugcina uhlelo lwakho lwekhofi noma wehlise kancane kancane i-caffeine yakho phakathi kwamasonto ambalwa ().

Ukunciphisa ukudla kwe-caffeine noma ukuyeka iziphuzo ezine-caffeine ngokuphelele kungaba yindlela engcono kakhulu kwabanye ().

Isifinyezo Ukuhoxa kwe-caffeine kuyisifo esaziwa kakhulu sekhanda.
Labo abane-migraines abaphuza njalo ikhofi noma enye i-caffeine ephezulu
iziphuzo kufanele zizame ukugcina ukudla kwazo njalo noma zinciphise kancane kancane
ukudla.

2. Ushizi Olugugile

Cishe i-9-18% yabantu abane-migraines babika ukuzwela kushizi osekhulile (,).

Ososayensi bakholelwa ukuthi lokhu kungenzeka kungenxa yokuqukethwe kwayo okuphezulu kwe-tyramine. I-Tyramine iyinhlanganisela eyakhekayo lapho amabhaktheriya ediliza i-amino acid tyrosine ngesikhathi sokuguga.

I-Tyramine nayo itholakala ewayinini, ekukhishwe imvubelo, kushokoledi nasemikhiqizweni yenyama esetshenzisiwe, kepha ushizi osekhulile ungomunye wemithombo yawo ecebe kakhulu ().

Amaleveli e-tyramine abonakala ephakeme kubantu abane-migraines engapheli, uma kuqhathaniswa nabantu abaphilile noma labo abanezinye izinkinga zekhanda ().

Kodwa-ke, kuyaphikiswana ngendima ye-tyramine namanye ama-biogenic amine ku-migraines, njengoba izifundo zinikeze imiphumela exubile (,).

Ushizi osugugile ungaqukatha ne-histamine, omunye ongaba yisigebengu, okuxoxwa ngaso esahlukweni esilandelayo ().

Isifinyezo Ushizi osugugile ungaqukatha inani eliphakeme kakhulu le-
tyramine, inhlanganisela engadala ikhanda kwabanye abantu.

3. Iziphuzo Ezidakayo

Iningi labantu lijwayele ikhanda le-hangover ngemuva kokuphuza kakhulu utshwala ().

Kubantu abathile, iziphuzo ezidakayo zingadala i-migraine engakapheli amahora amathathu iphuziwe.

Eqinisweni, cishe u-29-36% walabo abane-migraines bakholelwa ukuthi utshwala bungadala ukuhlaselwa yi-migraine (,).

Kodwa-ke, akuzona zonke iziphuzo ezidakayo ezisebenza ngendlela efanayo. Ucwaningo olwenziwe kubantu abane-migraines luthole ukuthi iwayini elibomvu lalivame kakhulu ukudala i-migraine kunezinye iziphuzo ezidakayo, ikakhulukazi kwabesifazane (,).

Obunye ubufakazi bukhombisa ukuthi okuqukethwe yi-histamine kwewayini elibomvu kungadlala indima. I-Histamine iyatholakala nasenyameni esetshenzisiwe, ezinye izinhlanzi, ushizi nokudla okuvutshiwe (,).

I-Histamine ikhiqizwa emzimbeni, futhi. Kuyabandakanyeka ekuphenduleni komzimba nasemisebenzini njenge-neurotransmitter (,).

Ukungabekezelelani kwe-histamine yokudla kuyisifo esaziwayo sezempilo. Ngaphandle kokudunyelwa yikhanda, ezinye izimpawu zibandakanya ukushaywa ngamanzi, ukuhogela, ukuthimula, ukuluma kwesikhumba, ukuqubuka kwesikhumba nokukhathala ().

Kubangelwa ukuncipha komsebenzi we-diamine oxidase (DAO), i-enzyme ebhekele ukwephula i-histamine ohlelweni lokugaya ukudla (,).

Kuyathakazelisa ukuthi ukunciphisa umsebenzi we-DAO kubonakala kujwayelekile kubantu abane-migraines.

Ucwaningo oluthile lwathola ukuthi ama-87% alabo abane-migraines banciphise umsebenzi we-DAO. Okufanayo kusetshenziswe kuma-44% kuphela alabo abangenayo i-migraines ().

Olunye ucwaningo lukhombisile ukuthi ukuthatha i-antihistamine ngaphambi kokuphuza iwayini elibomvu kunciphise kakhulu imvamisa yekhanda phakathi kwabantu abathola ikhanda ngemuva kokuphuza ().

Isifinyezo Ezinye iziphuzo ezidakayo, njengewayini elibomvu, kungenzeka
kubangele imigraines. Abaphenyi bakholelwa ukuthi kungenzeka ukuthi i-histamine isolwa.

4. Inyama Elungisiwe

Cishe u-5% wabantu abane-migraines bangakhula amahora ekhanda noma ngisho nemizuzu ngemuva kokudla imikhiqizo yenyama esetshenzisiwe. Lolu hlobo lwekhanda lubizwe ngokuthi "yinja elishisayo ikhanda" (,).

Abaphenyi bakholelwa ukuthi ama-nitrites, iqembu lama-preservatives afaka i-potassium nitrite ne-sodium nitrite, kungaba yisizathu sokuthi kungani ().

Lezi zivimbeli zivame ukutholakala enyameni esetshenzisiwe. Zivimbela ukukhula kwamagciwane ayingozi afana IClostridium botulinum. Zisiza futhi ukugcina umbala wezinyama ezicutshungulwayo futhi zifaka isandla ekunambithekeni kwazo.

Izinyama ezicutshungulwayo ezinama-nitrite zifaka amasoseji, i-ham, ubhekeni nenyama yasemini efana ne-salami ne-bologna.

Amasoseji aphulukiswe kanzima nawo angaqukatha inani eliphakeme kakhulu le-histamine, elingadala imigraines kubantu abane-histamine ukungabekezelelani ().

Uma uthola i-migraines ngemuva kokudla inyama esetshenzisiwe, cabanga ukuyisusa ekudleni kwakho. Kunoma ikuphi, ukudla inyama ecutshungulwe kancane kuyisinyathelo esibheke endleleni yokuphila enempilo.

Abanye abantu abane-migraines bangazwela kuma-nitrites noma i-histamine kwimikhiqizo yenyama esetshenzisiwe.

5-11. Ezinye Izimbangela Ezingaba khona ze-Migraine

Abantu babike ezinye izimbangela ze-migraine, yize ubufakazi buqabukela buqinile.

Ngezansi kunezibonelo ezimbalwa eziphawuleka:

5. I-Monosodium glutamate (MSG): Lesi sithuthukisi esivamile sokunambitheka sifakiwe njengesicupho sekhanda, kepha ubufakazi obuncane buxhasa lo mbono (,).

6. I-Aspartame: Izifundo ezimbalwa zihlobanise i-aspartame yokufakelwa okwenziwe ngamakhemikhali nemvamisa ekhuphukayo yekhanda le-migraine, kepha ubufakazi buhlanganisiwe (,,).

7. ISucralose: Imibiko eminingana yamacala iphakamisa ukuthi i-sweetener yokufakelwa isusralose ingadala imigraines kwamanye amaqembu (, 43).

8. Izithelo ze-Citrus: Kwesinye isifundo, cishe i-11% yalabo abane-migraines babika izithelo ze-citrus ukuthi ziyimbangela ye-migraine ().

9. Ushokoledi: Noma ikuphi kusuka kubantu abangu-2-22% abane-migraines babika ukuthi bayazwela kushokoledi. Kodwa-ke, ucwaningo ngomphumela kashokoledi luhlala lungabonakali (,).

10. I-Gluten: Ukolweni, ibhali nerye kuqukethe i-gluten. Lezi zinhlamvu, kanye nemikhiqizo eyenziwe ngazo, ingadala i-migraines kubantu abangabekezelelani ne-gluten ().

11. Ukuzila ukudla noma ukweqa ukudla: Ngenkathi ukuzila ukudla nokweqa ukudla kungahle kube nezinzuzo, abanye bangathola i-migraines njengomphumela wecala. Phakathi kuka-39-66% walabo abane-migraines bahlobanisa izimpawu zabo nokuzila ukudla (,,).

Ucwaningo lubuye lukhombise ukuthi i-migraines ingaba impendulo yokungezwani komzimba noma i-hypersensitivity kuma-compounds athile ekudleni, kepha ososayensi abakafinyeleli ekuvumelaneni ngalokhu okwamanje (,).

Isifinyezo Izici ezahlukahlukene zokudla ziye zahlotshaniswa nazo
migraines noma ikhanda, kepha ubufakazi obungemuva kwabo buvame ukukhawulwa noma buxubeke.

Ungayiphatha Kanjani I-Migraine

Uma uhlangabezana ne-migraines, vakashela udokotela wakho ukukhipha noma yiziphi izimo ezingaphansi.

Udokotela wakho futhi angancoma futhi anikeze amaphilisi ezinhlungu noma eminye imithi engakusebenzela.

Uma usola ukuthi ukudla okuthile kudala i-migraines yakho, zama ukukukhipha ekudleni kwakho ukuze ubone ukuthi lokho kwenza mehluko yini.

Ngemininingwane eningiliziwe yokuthi ungakulandela kanjani ukudla kokuqeda, bona le ndatshana. Futhi, cabanga ukugcina idayari yokudla eningiliziwe.

Olunye ucwaningo lusekela ukusetshenziswa kwezithasiselo ekwelapheni i-migraines, kepha ubufakazi bokusebenza kwabo bunqunyelwe. Ngezansi kunezifinyezo zeziyinhloko.

Ibhotela

Abanye abantu basebenzisa isengezo semithi esaziwa nge-butterbur ukunciphisa i-migraines.

Izifundo ezimbalwa ezilawulwayo zikhombisile ukuthi ama-50-75 mg we-butterbur anganciphisa kakhulu imvamisa ye-migraines ezinganeni, ebusheni nakubantu abadala (,,).

Ukusebenza kubonakala kuncike kumthamo. Ucwaningo olulodwa lwabonisa ukuthi ama-75 mg ayephumelela kakhulu kune-placebo, kanti i-50 mg ayitholakalanga ukuthi iyasebenza ().

Khumbula ukuthi i-butterbur engalungisiwe ingaba nobuthi, ngoba iqukethe izinto ezingakhuphula ingozi yomdlavuza nokulimala kwesibindi. Lezi zinhlanganisela zisuswa ezinhlotsheni zezohwebo.

Isifinyezo I-Butterbur iyisengezo semifino efakazelwe ukunciphisa
imvamisa yemigraines.

ICoenzyme Q10

ICoenzyme Q10 (CoQ10) iyi-antioxidant edlala indima ebalulekile ekusetshenzisweni kwamandla emzimbeni.

Kokubili kukhiqizwa ngumzimba wakho futhi kutholakala ekudleni okuhlukahlukene. Lokhu kufaka phakathi inyama, inhlanzi, isibindi, i-broccoli ne-parsley. Iphinde ithengiswe njengesengezo.

Ucwaningo oluthile lwathola ukuthi ukushoda kwe-CoQ10 kungahle kuvame kakhulu ezinganeni nasebusheni abane-migraines. Iphinde yabonisa ukuthi ama-CoQ10 anezela anciphisa kakhulu imvamisa yekhanda ().

Ukusebenza kwezithako ze-CoQ10 kuqinisekisiwe ngezinye izifundo futhi.

Kwesinye isifundo, ukuthatha i-150 mg ye-CoQ10 izinyanga ezintathu kunciphise inani lezinsuku ze-migraine ngama-61% ngaphezulu kwengxenye yabahlanganyeli ().

Olunye ucwaningo lukhombisile ukuthi ukuthatha u-100 mg we-CoQ10 kathathu ngosuku izinyanga ezintathu kube nemiphumela efanayo. Kodwa-ke, izithasiselo zibangele izinkinga zokugaya ukudla nezesikhumba kwabanye abantu ().

Isifinyezo Izithako ze-Coenzyme Q10 kungaba yindlela ephumelelayo yokwenza
ukunciphisa imvamisa ye-migraine.

Amavithamini kanye Nezimbiwa

Izifundo ezimbalwa zibike ukuthi izengezo zamavithamini noma amaminerali zingathinta imvamisa yokuhlaselwa kwe-migraine.

Lokhu kufaka phakathi okulandelayo:

• Umlingiswa: Eziningana
  Ucwaningo luye lwamatanisa ukudla okuphansi kwe-folate nokuvama okwandisiwe kwe-
  migraines (,).
• Magnesium: Akwenele
  ukudla i-magnesium kungakhuphula ubungozi be-migraines yokuya esikhathini (,,).
• Riboflavin: Isifundo esisodwa
  kukhombisile ukuthi ukuthatha u-400 mg we-riboflavin ngosuku izinyanga ezintathu kunciphise i-
  imvamisa yokuhlaselwa kwe-migraine ngesigamu kuma-59% wabahlanganyeli ().

Kudingeka ubufakazi obuningi ngaphambi kokuba kwenziwe noma yiziphi izimangalo eziqinile mayelana nendima yala mavithamini emigraines.

Isifinyezo Ukudla okunganele kwe-folate, i-riboflavin noma i-magnesium
kungandisa ingozi yemigraines. Noma kunjalo, ubufakazi bunomkhawulo futhi buningi
izifundo ziyadingeka.

Okusemqoka

Ososayensi abaqiniseki ngokuphelele ukuthi yini ebangela imigraines.

Ucwaningo lukhombisa ukuthi ukudla neziphuzo ezithile kungazibangela. Kodwa-ke, ukuphikisana kwabo kuyaxoxwa, futhi ubufakazi abuhambisani ngokuphelele.

Izimbangela ezivame ukubikwa zokudla okubangelwa i-migraine kufaka phakathi iziphuzo ezidakayo, inyama elungisiwe kanye noshizi osekhulile.Ukuhoxa kwe-caffeine, ukuzila ukudla nokunye ukushoda kwezakhi zomzimba nakho kusolwa ukuthi kudlala indima.

Uma uthola i-migraines, uchwepheshe wezempilo angancoma ukwelashwa, kufaka phakathi imishanguzo kadokotela.

Izithasiselo ezifana ne-coenzyme Q10 ne-butterbur nazo zinganciphisa imvamisa ye-migraines kwabanye abantu.

Ngokwengeziwe, idayari yokudla ingakusiza uthole ukuthi ngabe yikuphi ukudla okudlayo kuxhumene nokuhlaselwa yi-migraine. Ngemuva kokukhomba izimbangela ezingaba khona, kufanele ubone ukuthi ukuziqeda ekudleni kwakho kwenza umehluko.

Okubaluleke kakhulu, kufanele uzame ukugcina indlela yokuphila enempilo, ugweme ingcindezi, ulale kahle futhi udle ukudla okunomsoco.