Imifino yeNightshade nokuvuvukala: Ingabe Zingasiza Ngezimpawu Ze-Arthritis?

-Delile

• Okushiwo ngucwaningo ngemifino ye-nightshade ne-arthritis
• Izinzuzo zezempilo zama-nightshades adumile
• 1. Upelepele
• 2. Amazambane
• 3. Utamatisi
• 4. Isitshalo seqanda
• Ingabe kufanele ususe ama-nightshades ekudleni kwakho?
• Ukudla okulwa nokuvuvukala ukuzama
• 1. I-Omega-3 fatty acids
• 2. Khiqiza
• 3. Ukudla okune-fiber ephezulu
• 4. Amafutha omnqumo
• 5. Anyanisi
• Nciphisa noma ugweme ukudla okufakazelwe ukuthi kuyabheda
• Okubalulekile

Akuzona zonke izitshalo ze-nightshade eziphephile ukudliwa

Imifino yeNightshade ingamalungu omndeni wezitshalo eziqhakaza izimbali zaseSolanaceae. Izitshalo eziningi ze-nightshade azidli njengogwayi kanye nemifino ebulalayo, i-belladonna.

Imifino embalwa ye-nightshade, noma kunjalo, iyisisekelo esidliwayo nesaziwa kakhulu ekudleni kwethu, kufaka phakathi:

• utamatisi
• isitshalo seqanda
• amazambane
• upelepele

Zonke izitshalo ze-nightshade ziqukethe izinto ezibizwa ngama-alkaloids. Enye i-alkaloid etholakala emifino ye-nightshade, i-solanine, ingaba nobuthi obuningi noma kumazambane aluhlaza. Abukho ubufakazi bokuthi i-solanine iyingozi kumanani okudla ajwayelekile. Futhi i-solanine ayitholakali kuphela kuma-nightshades-blueberries naku-artichokes aqukethe, nayo.

Ngenxa yobufakazi be-anecdotal, imifino ye-nightshade ithole idumela elibi lokudala ukuvuvukala emzimbeni. Kepha akuwona wonke umuntu onamalungu abuhlungu aqeda ama-nightshades ekudleni kwawo abhekana nokukhululeka kobuhlungu futhi obunye ubufakazi busikisela ukuthi okuqukethwe kokudla okunomsoco kwama-nightshades kungasiza ngezimpawu zesifo samathambo.

Qhubeka ufunde ukuze ufunde ukuthi le mifino ingakuthinta kanjani ukuvuvukala emzimbeni, izinzuzo zayo zezempilo, nokuningi.

Okushiwo ngucwaningo ngemifino ye-nightshade ne-arthritis

Ngokusho kwe-Arthritis Foundation, inkolelo yokuthi ukudla imifino ye-nightshade kubhebhethekisa isifo samathambo kuyinganekwane. Bathi abantu abane-arthritis bangazuza kokuqukethwe okunomsoco ophezulu kuma-nightshades.

Isibonelo, abacwaningi kolunye ucwaningo lwango-2011 bathole ukuthi ukuvuvukala nokonakala kwe-DNA kwehlisiwe emadodeni aphilile adla amazambane aphuzi noma ansomi, okuyimifino ye-nightshade, amasonto ayisithupha.

Kodwa-ke, kudingeka olunye ucwaningo. Kuze kube manje, kuncane ucwaningo lwesayensi lokuthola isiphetho nganoma iyiphi indlela.

Izinzuzo zezempilo zama-nightshades adumile

Imifino eminingi ye-nightshade iqukethe inqwaba yezakhamzimba. Zitholakala kalula futhi kulula ukuzilungiselela. Kwezinye izimo, izinzuzo zokudla imifino ye-nightshade zingadlula noma iyiphi ingozi yokuvuvukala.

1. Upelepele

Upelepele, kufaka phakathi upelepele wensimbi nopelepele, unamafutha amancane nama-calories.

Bangumthombo omuhle wezakhamzimba njenge:

• uvithamini C
• ifayibha
• uvithamini K
• Amavithamini B

I-capsaicin kukapelepele ungabudambisa ubuhlungu be-arthritis ngokunciphisa isidlulisi esithile sobuhlungu emithanjeni yakho esibizwa nge-Substance P. Capsaicin, okuyisithako esivamile okhilimu abaningi abadambisa izinhlungu. Kungadala ukushisa okuncane noma ukusabela kwesikhumba lapho kufakwa phezulu.

2. Amazambane

Amazambane amhlophe kaningi athola i-rap embi ngoba iyi-carb enesitashi, kepha zonke izinhlobo zamazambane zinomsoco ominyene. Zingaba yingxenye yokudla okunempilo lapho zidliwa ngokulinganisela futhi zingathosiwe noma ziqoqwe ebhoteleni nakukhilimu omuncu.

Amazambane awanamafutha futhi ungumthombo omuhle we-fiber. I-Fiber isiza ukukugcina ugcwele isikhathi eside ukuze ukwazi ukudla okuncane. Njengoba aqukethe i-sodium ne-potassium, amazambane nawo asiza ukugcina ama-electrolyte akho esilinganisweni.

Futhi bawumthombo omuhle we:

• uvithamini C
• uvithamini B6
• i-niacin
• manganese
• insimbi
• ithusi
• umlingiswa

Amazambane anempilo kakhulu amazambane abhakiwe. Faka amakhambi nodoli weyogathi yamaGrikhi esikhundleni sebhotela nokhilimu omuncu. Ungabi namahloni ngokuzama izinhlobo ezahlukahlukene, ikakhulukazi ngoba amazambane anombala angakunika i-bang anti-inflammatory yebuck yakho.

3. Utamatisi

Ngokobuchwepheshe, utamatisi akuyona imifino; bayisithelo. Ziqukethe womane ama-carotenoid antioxidants, afaka:

• i-lycopene
• beta-carotene
• i-alpha-carotene
• lutein

I-Lycopene yi-carotenoid enamandla kakhulu. Kucatshangwa ukuthi kusiza ukuvikela ezinye izinhlobo zomdlavuza, kusize ekuvikeleni isifo senhliziyo, futhi kukhulise amasosha omzimba. Olunye ucwaningo lukhombise ukuthi utamatisi unamakhono okulwa nokuvuvukala, yize kudingeka olunye ucwaningo.

Utamatisi ungumthombo omuhle we:

• uvithamini E
• uvithamini A
• i-potassium
• i-calcium
• uvithamini K
• uvithamini B

Faka utamatisi omusha osikiwe esaladini eliluhlaza noma wenze ujusi wetamatisi omusha. Utamatisi amnandi esobho lemifino kanye nopelepele, futhi.

4. Isitshalo seqanda

Njengotamatisi, isitshalo seqanda naso siyisithelo. Ayinawo amafutha noma i-cholesterol. Isitshalo seqanda asiphezulu kunoma iyiphi i-vithamini noma amaminerali, kepha iqukethe amanani amancane amavithamini namaminerali abaluleke kakhulu.

Ngokusho kocwaningo olulodwa lwango-2015, ukukhishwa kwesiqu sesitshalo seqanda kungasiza ukunciphisa ukuvuvukala. Ucwaningo oluningi luyadingeka ukuthola ukuthi isithelo sesitshalo seqanda sinamakhono afanayo.

Ukujabulela isitshalo seqanda ekudleni kwakho, hamba ngaphezu kwesitshalo seqanda esinamafutha nekhalori iParmesan casserole. Esikhundleni salokho, zama ukufafaza isitshalo seqanda esisikiwe ngamafutha omnqumo namakhambi, bese ukosa noma ukosa. Ungafaka futhi isitshalo seqanda, noma ungeze izingcezu ezisikiwe ku-pizza yakho oyithandayo ye-veggie.

Ingabe kufanele ususe ama-nightshades ekudleni kwakho?

Abukho ubufakazi besayensi kuze kube yimanje obukhombisa imifino ye-nightshade idala ukuvuvukala. Noma kunjalo, lokho akusho ukuthi ubufakazi bendatshana abulungile. Ukungezwani kokudla nokungabekezelelani kuyanda emhlabeni wonke.

Ukuze wazi ngokuqinisekile ukuthi ama-nightshades akuthinta kanjani, zama indlela yokuqeda. Yeka ukudla wonke ama-nightshades amasonto amabili ukuze ubone ukuthi izimpawu zakho ziyathuthuka yini. Uma ungaqiniseki, bangeze ekudleni kwakho ukuze ubone ukuthi izimpawu zakho ziba zimbi yini.

Yeka ukudla bese ubona igumbi labezimo eziphuthumayo nodokotela wakho uma uhlangabezana nezimpawu ezifana nalezi ngemuva kokudla noma yikuphi ukudla, okungasikisela ukuthi unempendulo esongela impilo ye-anaphylactic:

• ukudikiza umlomo
• ukuqubuka noma isifuba
• ukulunywa
• ukuvuvukala kobuso, ulimi, noma umphimbo
• ukuphefumula kanzima noma ukuphefumula
• ukucindezeleka kwamathumbu
• isiyezi noma ikhanda elikhanyayo
• ukuquleka

Uma uhlangabezana nesisodwa noma eziningi zalezi zimpawu, ungahle ubhekane nokusabela okweqile ku-nightshade. Ukungabekezelelani kokudla kuhlukile kunezimpawu zokungezwani komzimba nokudla ngoba akubeki ubungozi be-anaphylactic, kodwa kusengakhipha izimpawu ezingakhululekile njengobuhlungu, ukungaphatheki kahle, izinhlungu, nezinkinga zesisu. I-dietitian ingakusiza ukuthi ulandele indlela yokudla ukuze ususe futhi uphathe noma yikuphi ukwaliwa nokungabekezelelani.

Ukudla okulwa nokuvuvukala ukuzama

Ukudla okuningi kucatshangwa ukuthi kusiza ukunciphisa ukuvuvukala emzimbeni. Ukuzidla njalo kungasiza ekunciphiseni ubuhlungu obuhlangene nokuvuvukala. Okunye ukudla okudumile okulwa nokuvuvukala kufaka phakathi:

1. I-Omega-3 fatty acids

Ukudla okuphezulu kuma-omega-3 fatty acids kungasiza ukulwa nokuvuvukala ngokunciphisa amaprotheni amabili abangela ukuvuvukala. I-Omega-3s nayo ingasiza ekwehliseni ubungozi besifo senhliziyo futhi isize ukwehlisa i-cholesterol.

Izinketho ezijwayelekile zifaka:

• uhlobo lwenhlanzi
• isardadi
• imackerel
• uwoyela wefilakisi
• imbewu ye-chia
• ama-walnuts
• ubhontshisi
• isipinashi

2. Khiqiza

Amajikijolo, imifino enamaqabunga, kanye neminye imikhiqizo emisha kugcwele ama-antioxidants. Ukudla okunothile ngama-antioxidants kusiza ukukhulisa amasosha omzimba wakho futhi kunganciphisa ubungozi bokuvuvukala. Ukudla izithelo nemifino enhlobonhlobo kungenye yezinto ezinhle kakhulu ongazenzela impilo yakho yonke.

Kungasiza:

• gwema ukuzuza kwesisindo
• ukunciphisa ingozi yokuhlaselwa yisifo senhliziyo nokushaywa unhlangothi
• umfutho wegazi ophansi
• ukunciphisa ingozi yokuba neminye imidlavuza
• ukunciphisa ingozi yokulahleka kwamathambo

3. Ukudla okune-fiber ephezulu

Ngokusho kwe-Arthritis Foundation, ukudla okune-fiber eningi njengamantongomane, okusanhlamvu okuphelele, kanye nokukhiqiza kungasiza ekulweni nezimpawu zokuvuvukala ezivame ku-arthritis ngezindlela ezimbalwa:

• Kuyasiza ukwehlisa amazinga wamaprotheni asebenzayo e-C egazini. Amaprotheni asebenza ngo-C axhunyaniswe nezifo ezivuthayo ezifana nesifo samathambo.
• I-fibre nayo ingavimbela ukuzuza kwesisindo, enye into exhunyaniswe nokuvuvukala.
• Ekugcineni, i-fiber ukudla okukhethwa kukho kwamagciwane anempilo emathunjini akho. ukhombise i-microbiome enempilo kungasiza ukunciphisa ukuvuvukala.

4. Amafutha omnqumo

Amafutha omnqumo ayisisekelo ekudleni okulwa nokuvuvukala kweMedithera. Ngokuya ngocwaningo lwango-2011, uwoyela womnqumo uqukethe izinto eziningi ezinamakhono alwa nokuvuvukala. Isakhi esisodwa, isakhi se-phenolic esaziwa njenge-oleocanthal, sakhonjiswa njengamakhono anamandla okulwa nokuvuvukala njenge-ibuprofen.

5. Anyanisi

Anyanisi aqukethe i-bioflavonoid ebizwa nge-quercetin. Ngokusho kwe-quercetin eyodwa inamandla okulwa nokuvuvukala kanye ne-antioxidant. Kungasiza ekuvimbeleni ukusabela okweqile ngokuvimba ukukhishwa kwe-histamine kanye ne-mast cell secretion.

Okunye ukudla okuqukethe i-quercetin yilokhu:

• ama-apula
• imifino eluhlaza
• ubhontshisi
• isithelo segilebhisi

Nciphisa noma ugweme ukudla okufakazelwe ukuthi kuyabheda

Akukona nje kuphela ukuthi kubalulekile ukufaka ukudla okuvimbela ukuvuvukala ekudleni kwakho, kepha futhi kufanele ugweme ukudla okuvuvukalayo.

Ukudla okunamafutha agcwele kanye namafutha we-trans kuxhumene nokuvuvukala emzimbeni. Ezinye zalezi zinto yilezi:

• ukudla okuthosiwe
• ama-chips amazambane, ama-crackers, nokunye ukudla okudla okucutshungulwayo
• izimpahla ezibhakiwe ezicutshunguliwe njengamakhekhe namakhukhi
• ukudla okuphekwe emazingeni okushisa aphezulu
• ukudla okunoshukela omningi
• iziphuzo ezinoshukela omningi njengesoda nejusi yezithelo enoshukela
• ukudla okune-sodium eningi

Imikhiqizo yobisi ingadala ukuvuvukala kwabanye abantu. Ucwaningo lukhombisa ukuxhumana phakathi kokuvuvukala kanye nabantu abalwa nobisi lwenkomo. Ubisi lungaphinde ludale ukuvuvukala kubantu abanezinkinga zokuqina komzimba. Ukuze ubone ukuthi ubisi luthinta kanjani izimpawu zakho ze-arthritis, lususe ekudleni kwakho amasonto amabili.

Okubalulekile

Kulungile ukwengeza imifino ye-nightshade ekudleni kwakho okulwa nokuvuvukala. Ngaphandle kokuthi udle amanani amakhulu noma amazambane aluhlaza, aqukethe i-solanine eyanele yokukugulisa. Futhi ubufakazi kuze kube manje abusekeli ukuxhumana phakathi kwama-nightshades nokuvuvukala. Uma ukhathazekile, noma kunjalo, khuluma nodokotela wakho noma isazi sokudla. Bangumthombo ongcono kakhulu wokunquma ukudla okufanele wena.