Ingabe Ukudla Kungathinta Izimpawu zePolymyalgia Rheumatica?

-Delile

• Ukudla okufanele kudliwe
• Amafutha anempilo
• I-calcium nevithamini D
• Amanzi
• Ukudla okufanele sikugweme
• Ukuzivocavoca umzimba
• Ukwelashwa okwengeziwe
• Umbono
• Amathiphu wokudla okunempilo

Ukubuka konke

I-Polymyalgia rheumatica (PMR) yisifo esivamile sokuvuvukala esibangela ubuhlungu, imvamisa emahlombe nasemzimbeni ongaphezulu. Ukuvuvukala kuyimpendulo yemvelo yomzimba wakho lapho izama ukukuvikela kumagciwane ayingozi. Ukuvuvukala kusebenza ngokudweba igazi elengeziwe namaseli amhlophe egazi kunoma yiliphi ilungu lomzimba wakho elizama ukulivikela. Lokhu kwanda koketshezi kungadala ukuvuvukala, ukuqina, nobuhlungu.

Uma unenkinga yokuvuvukala njenge-PMR, umzimba wakho ulwa namajoyinti nezicubu zawo, noma ngabe amagciwane engekho.

Ungakwazi ukuphatha ezinye zezimpawu zakho ze-PMR ngomuthi we-steroid. Ungase futhi ukwazi ukuphatha izimpawu zakho ngokushintsha kwendlela ophila ngayo, kufaka phakathi ushintsho ekudleni kwakho.

Ukudla okunempilo kubalulekile kuwo wonke umuntu, kepha uma une-PMR, ukudla okudlayo kungaba nomthelela ezimpawu zakho. Lokho kungenxa yokuthi okunye ukudla kunamathuba amaningi okudala ukuvuvukala emzimbeni wakho. Qhubeka ufunde ukuze ufunde kabanzi mayelana nezinhlobo zokudla okufanele uzidle nezinhlobo ongafuna ukukugwema.

Ukudla okufanele kudliwe

Ukudla ukudla okulungile kungasekela amasosha akho omzimba futhi kungavimbela nokuvuvukala ngaphambi kokuba kuqale. Okunye ukudla kungaphinde kulwe nemiphumela emibi engaba khona emithini oyiphuzela i-PMR yakho. Le miphumela emibi ingafaka:

• ushukela ophakeme wegazi
• ukuzuza kwesisindo
• ukungalali
• ukukhumuzeka kwamathambo
• ukulinyazwa
• ngamehlo

Akukho kudla okufakazelwa ukuthi kwenza i-PMR ibe ngcono kakhulu noma ibe yimbi kakhulu kubantu abaningi, futhi wonke umuntu usabela ngendlela ehlukile ekudleni. Naka ukuthi yikuphi ukudla okubonakala kukusiza uzizwe ungcono kakhulu futhi ukulandela ngomkhondo. Kubalulekile futhi ukuba nokudla okunomsoco nokudla kuwo wonke amaqembu amakhulu okudla. Okulandelayo okunye ukudla okungasizakala kubantu abane-PMR.

Amafutha anempilo

Akuwona wonke amafutha adalwe ngokulingana. Umzimba wakho empeleni udinga amanye amafutha ukuze usebenze kahle. Lapho ukhetha imithombo yamafutha, kubalulekile ukugxila emafutheni anempilo. Umthombo owodwa wamafutha anempilo yi-omega-3, engasiza ekuvimbeleni ukuvuvukala, ikakhulukazi uma kubhangqwe nokudla okunempilo, okunempilo. Omunye umthombo omuhle we-omega-3 uwoyela wezinhlanzi. Ucwaningo luthole uwoyela wezinhlanzi unemiphumela elwa nokuvuvukala kubantu abane-rheumatoid arthritis, isifo sokuvuvukala kwamathumbu, kanye nesifuba somoya. Lokho kusikisela ukuthi i-omega-3s ingaba nemiphumela yokulwa nokuvuvukala kubantu abanezimo ezahlukahlukene.

Ukudla okuphezulu ku-omega-3 kufaka:

• ama-walnuts
• Amafilakisi nefilakisi
• amaqanda
• uhlobo lwenhlanzi
• isardadi

Okunye ukudla okulwa nokuvuvukala kufaka phakathi:

• utamatisi
• Amafutha e-Olive
• isipinashi
• i-kale
• ama-collards
• amawolintshi
• amajikijolo

I-calcium nevithamini D

Eminye imishanguzo esetshenziselwa ukuphatha izimpawu ze-PMR inyusa amathuba okuba ne-osteoporosis. Ukulwa nalokhu, yidla ukudla okune-calcium eningi novithamini D. ICalcium ingaqinisa amathambo akho, kanti uvithamini D usiza amathambo akho amunce i-calcium.

Imikhiqizo yobisi ingumthombo omuhle we-calcium, kufaka phakathi ubisi, iyogathi, noshizi, kepha ungathola ne-calcium kweminye imithombo, efana nale:

• i-broccoli
• isipinashi
• izinhlanzi ezinamathambo

Uvithamini D ungamunca ngokuvezwa yilanga. Okunye ukudla nakho kunevithamini D ephezulu, njenge:

• uhlobo lwenhlanzi
• ituna
• isibindi senkomo
• isikhuphasha seqanda
• izinkwa eziqinisiwe
• imikhiqizo yobisi eqinisekisiwe

Amanzi

Ukuhlala u-hydrated kubalulekile ekulweni nokuvuvukala. Abantu abadala kufanele baphuze amalitha angu-2-3 ketshezi ngosuku. Gcina ibhodlela lamanzi elisetshenziswayo futhi uligcwalise usuku lonke. Lokho kuzokusiza nokuthi ulandelele ukuthi uphuza kangakanani. Uma unesithukuthezi ngamanzi alula, zama ukunambitha ngokucindezela ulamula, i-lime noma i-orange emanzini akho.

Ikhofi
Kwabanye abantu, ikhofi lingaba nemiphumela yokulwa nokuvuvukala. Kutholwe ukuthi le miphumela iyahluka kumuntu nomuntu, nokuthi kwabanye abantu ikhofi linomphumela ohlukile futhi empeleni lingakhuphula ukuvuvukala.

Uma ungumuntu ophuza ikhofi, qapha ukuthi uzizwa kanjani ngemuva kokuba nenkomishi. Uma ubona izimpawu zakho zithuthuka, ungakwazi ukuqhubeka nokuphuza ikhofi ngokulinganisela. Uma izimpawu zakho zibonakala ziba zimbi kakhulu ngemuva kokuphuza ikhofi, kungaba yisikhathi sokunciphisa. Zama ukufaka inkomishi yakho yekhofi ngenguqulo ye-decaf noma itiye le-herbal.

Kufanele futhi ugxile ekudleni ukudla okuzokusiza ekulweni nemiphumela emibi engaba khona yemithi yakho ye-PMR.

Ukudla okufanele sikugweme

Kubaluleke ngokufanayo ukugcina ithrekhi yanoma yikuphi ukudla okubonakala kwenza i-PMR yakho ibe yimbi kakhulu.

Ukudla okwenziwe akukhuthazwa kubantu abane-PMR ngoba kungakhuphula ukuvuvukala emzimbeni wakho. Ukudla okusetshenzisiwe nakho kungaholela ekutholeni isisindo. Isisindo esandisiwe sibeka ingcindezi eyengeziwe emisipheni nasemalungeni athintwe yi-PMR, engenza ubuhlungu bakho bube nzima kakhulu. Abanye abantu bangabekezelela i-gluten, amaprotheni atholakala kukolweni, ibhali, ne-rye. Ukudla ushukela ngokweqile nakho kuyadumba futhi kungadala ukuzuza kwesisindo.

Nakhu ukudla okufanele ukugweme, neziphakamiso zalokho ongakusebenzisa esikhundleni sakho:

Isibonelo, uma udla endaweni yokudlela futhi ukudla kwakho kuza namafriji aseFrance, cela isiphakeli ukuthi ungashintshana yini othosi besaladi eseceleni, imifino eshubile, noma i-apula. Izindawo zokudlela eziningi zinokunye ukukhetha ongakhetha kukho.

Ukuzivocavoca umzimba

Uma une-PMR, kubalulekile ukwenza isikhathi sokwenza umsebenzi womzimba. Ungahle udinge ukugwema imisebenzi enzima, kepha ukuzivocavoca umzimba okulula kungasiza ekuthuthukiseni izimpawu zakho kanye nokuphila kahle. Okunye ukuzivocavoca kungakusiza futhi ukuthi uvikele imiphumela emibi emithini oyiphuzayo.

Gcina umzimba wakho uhamba ngomsebenzi omnene njengokuhamba nsuku zonke, ukuhamba ngebhayisikili, noma ukubhukuda. Ukuzivocavoca nge-Cardio kukusiza ukuthi ugcine isisindo esinempilo, okusho ukuthi ukucindezeleka okuncane emathanjeni nasemalungeni athintwe yi-PMR. Iphinde ithuthukise impilo yenhliziyo.

Ukuphakamisa izinsimbi zokukhanya kunganciphisa nengozi yakho yokuhlaselwa ngamathambo ngoba kusiza ekwakheni ukuqina kwamathambo.

Khumbula ukukhuluma nodokotela wakho ngaphambi kokuqala noma yiziphi izindlela ezintsha zokuzivocavoca. Uma ufuna imibono yezindlela zokwengeza ukuzivocavoca enkambisweni yakho, udokotela wakho futhi angancoma izivivinyo eziphephile ongazizama.

Ukwelashwa okwengeziwe

Ukudla okunempilo nokuvivinya umzimba njalo kungathuthukisa izimpawu, kusekele amasosha akho omzimba, futhi kuzuzise impilo yakho yonke. Noma kunjalo, odokotela abaningi bancoma umuthi we-corticosteroid ukwelapha ngokuphelele ukuvuvukala nokuvuvukala okuvela ku-PMR. Kwezinye izimo, izidakamizwa ezingezona ukuvuvukala ezifana ne-ibuprofen (Advil, Motrin) noma naproxen (Aleve) nazo zingasebenza.

Kubalulekile ukusebenza eduze nodokotela wakho ukuthola uhlelo lokwelashwa olwenzelwe wena uqobo. Udokotela wakho angancoma imikhuba yansuku zonke nemihlahlandlela ekulingana kahle kakhulu.

Umbono

Iningi labantu abane-PMR bavuka benobuhlungu emzimbeni ongenhla futhi kwesinye isikhathi futhi okhalweni. Ubuhlungu bungafika buhambe ngokuhamba kwesikhathi. Ukudla okunempilo nokuzivocavoca umzimba okulula kungasiza ekunciphiseni izimpawu eziningi ze-PMR, kepha kungadingeka nokuthi uphuze imithi. Sebenza nodokotela wakho ukuthola uhlelo lokwelashwa.

Amathiphu wokudla okunempilo

Kungaba nzima ukwazi ukuthi ungaqala kuphi lapho wenza izinguquko ekudleni kwakho. Nawa amathiphu ambalwa wokukusiza ukwamukela ukudla okunempilo kwe-PMR yakho:

1. Thatha usuku olulodwa ngesikhathi. Ukushintsha imikhuba kuthatha isikhathi eside. Qala ngokuzama ukwenza ushintsho olulodwa. Isibonelo, ungaqala ngokuphuza ingilazi eyengeziwe yamanzi nsuku zonke ngesonto elizayo. Noma shintsha okokudla okucutshungulwayo nge izaqathe zezingane noma izithelo ezintsha.
2. Thola usizo. Ukuhlela isidlo nokupheka nomndeni wakho noma umngani kuzokwenza ukuthi ukwazi ukulandela futhi kukusize uzizwe ungasodwa emizamweni yakho.
3. Hlela futhi ulungiselele. Kuzoba lula ukunamathela ekudleni kwakho okusha uma ikhishi lakho ligcwele konke ukudla okulungile. Beka eceleni amahora ambalwa ukuhlela ukudla kwakho kwesonto elizayo. Yenza uhlu lokuthenga futhi wenze noma yimuphi umsebenzi wokulungiselela manje, njengemifino edayiwayo, ukwenza kube lula ukulungiselela ukudla okunempilo phakathi nesonto.
4. Zama ukunambitheka. Uqinisekile ukuthi awuthandi okuthile? Zama ukuyipheka nokuyithambisa ngezindlela ezintsha. Isibonelo, uma i-salmon kungeyona inhlanzi oyithandayo, zama ukusabalalisa ungqimba oluncane loju no-mustard phezu kwalo ngaphambi kokubhaka. I-Salmon ingumthombo omuhle we-omega-3, kanti okokuhluza lwesinaphi kungasiza ukufihla ukunambitheka okuhlukile kwenhlanzi.
5. Cabanga ngokudla kokuqedwa kokungezwani komzimba nokungezwani okuvamile, njengamantongomane, isoya, i-gluten, ubisi, amaqanda, noma i-shellfish, ukubona ukuthi izimpawu zakho ziyathuthuka yini.
6. Nikeza imiklomelo engeyona yokudla. Zishukumisele ekutheni udle kahle ngokuthembisa ukudla okufana nencwadi entsha, izicathulo ezintsha, noma uhambo obukade ufuna ukuluthatha.