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12 Okutobala limadziwika kuti World Arthritis Day. Tsikuli cholinga chake ndikufalitsa za matendawa komanso mitundu yake yambiri komanso momwe zimakhudzira thupi komanso malingaliro. Mutu wa Tsiku la Arthritis Padziko Lonse 2020 ndi 'Time2Work'.
Matenda a nyamakazi ndi gulu la mitundu yosiyanasiyana ya nyamakazi, pomwe chitetezo chamthupi cha munthu chimadziwukira [1] . Mtundu wodziwika bwino wamatenda am'magazi ndimatenda a nyamakazi. Malinga ndi malipoti, pafupifupi theka la anthu padziko lonse lapansi ali ndi mtundu umodzi kapena mtundu wina wamatenda amthupi okhaokha ndipo ndi 50% yokha mwa omwe amapeza matenda oyenera [ziwiri] .
Kodi Matenda a Nyamakazi Ndiotani?
Monga tafotokozera pamwambapa, nyamakazi yodziyimira yokha imadziwika kuti ndi mitundu ya nyamakazi ndi nyamakazi ndimomwe minofu yomwe imazungulira malo olumikizira thupi, monga mawondo, kumbuyo, maloko, zala, ndi zina zambiri, zimayaka komanso kuwuma, kuchititsa ululu ndi mayendedwe oletsedwa. Vutoli limawonekera kwambiri kwa anthu azaka zopitilira 60 ndipo limatha kukulirakulirabe akamakalamba.
Pali mitundu yoposa 100 ya nyamakazi. Mitundu yosiyanasiyana imayambitsa matenda osiyanasiyana, ndipo nyamakazi ya nyamakazi (RA) ndi nyamakazi ya psoriatic ndi ena mwa mitundu yofala kwambiri ya nyamakazi [3] .
Zizindikiro za nyamakazi yodziyimira payokha imasiyana kutengera mtundu wa nyamakazi, komabe, zina mwazizindikiro zake ndi monga kutopa, malungo, kupweteka pamfundo, kuuma, kutupa ndi kufooka [4] .
Munkhaniyi, tifufuza zakudya zabwino komanso zoyipa kwambiri kwa munthu amene ali ndi nyamakazi.
Zakudya Zakudya Zomwe Zimayambitsa Matenda a Nyamakazi
Kupweteka kosagwirizana pamalumikizidwe omwe nthawi zina kumakhala kosapiririka ndikupangitsa kuti usasunthike ndichizindikiro chachikulu cha nyamakazi. Chinthu choyamba chomwe munthu angachite kuti vutoli lisawonjezeke ndikupewa zakudya zina zomwe zingayambitse nyamakazi. Pali zakudya zina zomwe zili ndi mafuta okhathamira ndi shuga ndipo zimatha kuwonjezera kutupa, kuwonjezera mwayi wamatenda amtima ndikuwononga thupi lonse [5] . Koma, pali zakudya zina zomwe zimatha kuchepetsa kutupa ndikusunga kuuma kwam'mawa ndikumva kuwawa. Palibe mankhwala odziwika a nyamakazi, koma zizindikilo zake zimatha kuyang'aniridwa ndikusintha zakudya zanu [6] .
Kudya zakudya zotsutsana ndi zotupa ndikupewa zakudya zina zomwe ndi zoyipa pamatenda amathandizira kuchepetsa zizindikilo. Mwachitsanzo, maolivi ndi anyezi ndi zakudya zomwe zimachepetsa matenda am'mimba. Zakudya zabwino za Carotene ndizabwino kuchiritsa nyamakazi [7] . Komabe, palinso zakudya zina zomwe zimakulitsa kupweteka kwa nyamakazi. Ngati mukudwala nyamakazi, zakudya zamafuta a uric monga tomato zimatha kuwonjezera kupweteka kwamalumikizidwe [8] .
Monga momwe kafukufuku akunenera, palibe zakudya zenizeni za nyamakazi. Ndipo kafukufuku wina adawonetsa kuti 24 peresenti ya anthu omwe ali ndi nyamakazi ya nyamakazi akuti zomwe amadya zimakhudza kuopsa kwa zizindikilo zawo [9] .
Wina ayenera kusamala posankha zakudya zotsutsana ndi zotupa ndikuchepetsa kapena kupewa zakudya zomwe zitha kuyambitsa kupweteka kwa mafupa, kuti athandizire kuthetsa zizindikilo zokhudzana ndi nyamakazi.
Zakudya Zodyera Matenda a Nyamakazi
Pali zakudya zingapo zomwe zingathandize kuchepetsa kutupa ndipo zitha kuthandiza kuthetseratu ululu wophatikizika womwe umakhudzana ndi nyamakazi. Onani.
1. Mbewu Zonse
Malinga ndi kafukufukuyu, kudya mbewu zonse poyerekeza ndi buledi woyera, mpunga kapena pasitala kumatha kuchepetsa kutupa kwambiri. Zomwe zili ndi fiber zomwe zimapezeka m'mizere yonse zitha kuthandiza kuchepetsa kutupa [10] . Komanso, mbewu zonse zimathandizira kuchepa kwa mapuloteni otchedwa C-reactive (CRP) m'magazi, omwe ndi omwe amachititsa kutupa kwa nyamakazi ya nyamakazi [khumi ndi chimodzi] .
Idyani zakudya monga oatmeal, mpunga wabulauni ndi mbewu zambewu zonse.
2. Nsomba Zamchere
Malinga ndi kafukufukuyu, zakudya zomwe zili ndi omega-3 fatty acids zitha kuchepetsa kutupa [12] . Ma omega-3 fatty acids am'madzi omwe amapezeka mu nsomba amatha kuchepetsa mafuta m'thupi mwawo chifukwa nyamakazi ya nyamakazi imatha kukuyikiraninso pachiwopsezo chachikulu cha matenda amtima. Chifukwa chake, kudya cholesterol yabwino kungakuthandizeni kuti mtima wanu ukhale wathanzi [13] .
Nsomba monga saumoni ndi ma anchovies ndizomwe zimayambitsa omega-3 fatty acids. Kudya nsomba kawiri pa sabata kumathandiza kwambiri kuti mtima wanu ukhale wathanzi komanso wotetezeka.
3. Masamba Obiriwira
Vitamini E yemwe amapezeka m'masamba obiriwira obiriwira monga sipinachi ndi broccoli amateteza thupi ku mamolekyulu otupa [14] . Nkhumba zobiriwira zobiriwira, komanso zodzaza ndi mavitamini ndi michere monga calcium, iron ndi phytochemicals, zitha kuthandizira kulimbana ndi matenda otupa, potero zimawapangitsa kukhala opindulitsa kwambiri kwa anthu omwe ali ndi nyamakazi.
Phatikizani ndiwo zamasamba zobiriwira monga methi, sipinachi, broccoli, Zipatso za Brussels , kale ndi bok choy mu zakudya zanu.
4. Mtedza
Mtedza ndi gwero lalikulu la omega-3 fatty acids ndi vitamini E omwe amathandiza kuthana ndi kutupa bwino. Mitundu yambiri yamtundu wa mtedza imakhala ndi ma antioxidants ambiri omwe amathandizira kusunga ndikulimbana ndi zovuta zomwe zimayambitsidwa ndi kutupa [khumi ndi zisanu] .
Onetsetsani kuti mwaphatikizira ma almond, walnuts pazakudya zanu za tsiku ndi tsiku kuti muchepetse kutupa. Muthanso kuphatikiza mbewu za chia mu zakudya zanu.
5. Mafuta a Azitona
Kodi mumadziwa kuti zakudya za ku Mediterranean ndizabwino kwa iwo omwe ali ndi zotupa ndi nyamakazi? Inde, ndizotheka [16] . Mafuta a azitona, omwe ndi gawo lalikulu la Zakudya zaku Mediterranean , Ndi zabwino kwa iwo omwe ali ndi nyamakazi ya nyamakazi. Kapangidwe kamene kamapezeka mumafuta a azitona, komwe kumawapangitsa kuti azimva kukoma, kumakhala kothandiza ngati kumwa mankhwala opha ululu [17] .
6. Zipatso
Zipatso ndi njira yabwino yothetsera kutupa komwe kumayambitsidwa ndi nyamakazi. Kodi mumadziwa kuti zipatso ndizomwe zimayambitsa zotsutsana ndi zotupa? Anthocyanins, yomwe imabweretsa mtundu wake, imakhala ndi zinthu zambiri zotsutsana ndi zotupa [18] . Chifukwa chake, zakudya izi zitha kuthana ndi zovuta zokhudzana ndi zotupa.
Strawberries, mabulosi akuda ndi mabulosi abulu ndi zina mwanjira zabwino kwambiri.
7. Ginger
Chitsamba chimenechi chimatha kuthana ndi vuto la nyamakazi [19] . Mankhwala odana ndi zotupa a ginger amawoneka kuti amathandiza kuthetsa ululu ndikusintha magwiridwe antchito a anthu omwe ali ndi nyamakazi.
8. Garlic
Garlic imakhala ndi diallyl disulfide, mankhwala odana ndi zotupa omwe amalepheretsa zovuta za pro-inflammatory cytokines - zomwe zimawonjezera kutupa [makumi awiri] . Garlic akuti imatha kuthana ndi kutupa ndipo itha kuthandizanso kupewa kuwonongeka kwa karoti ku nyamakazi.
Zakudya Zomwe Muyenera Kupewa Ndi Nyamakazi
Pemphani kuti muphunzire za zakudya zomwe zimayambitsa nyamakazi zomwe muyenera kupewa.
9. Shuga ndi Zakudya Zakudya Zoyengedwa
Shuga ndi chakudya choyengedwa bwino chiyenera kuchotsedwa pa zakudya za odwala matenda a nyamakazi chifukwa shuga wosinthidwa amayambitsa kutupa mthupi powonjezera kutulutsa ma cytokines, omwe ndi amithenga otupa [makumi awiri ndi mphambu imodzi] .
Pewani maswiti, zakudya zopakidwa, ma sodas ndi zinthu zophikidwa zopangidwa ndi ufa woyera. Ngati ndinu munthu amene amakonda zakudya monga mikate, masangweji a mkate woyera, makeke, zotupa, mabanzi, ndi zina zambiri, ndi nthawi yoti musanzikane ndi zakudya izi.
10. Zamgululi Wamkaka
Ichi ndi chimodzi mwazakudya zabwino kwambiri zomwe tiyenera kupewa ndi nyamakazi chifukwa zopangira mkaka zimakhala ndi mapuloteni omwe amatha kukulitsa ululu wamatenda [22] . Mapuloteni casein ndi whey, omwe amapezeka mumkaka amatha kuyambitsa matenda a nyamakazi.
Pewani mkaka, tchizi, batala ndi zinthu zina za mkaka ndikusinthana ndi zakudya zopangira mbewu za njira zina zopanda mkaka .
11. Zakudya Zokazinga Ndi Zokonzedwa
Izi si nkhani yabwino chifukwa zakudya zokazinga zimatha kubweretsa kutupa kwanthawi yayitali ndikukulitsa zizindikilo za nyamakazi. Izi zimapangitsa kupanga poizoni wotchedwa Advanced Glycation End Products (AGES) omwe amayambitsa kutupa [2. 3] .
Pewani kapena kuchepetsa kugwiritsa ntchito kwanu zakudya zokazinga ndi zopangidwa monga nyama zokazinga ndikukonzekera chakudya chachisanu.
12. Mchere ndi Zosungitsa
Mchere wambiri ndi chimodzi mwazifukwa zazikulu zotupa. Kudya pafupipafupi zakudya zomwe zimakhala ndi sodium wochuluka (zakudya zambiri zimakhala ndi mchere wambiri komanso zotetezera zina zolimbikitsira miyoyo yayitali) zimayambitsa kutupa kwa mafupa [24] .
Onjezerani mchere pang'ono pachakudya chanu ndipo mukamagula zakudya, werengani chizindikirocho kuti muwone zosakaniza.
13. Nyama Yofiira
Ng'ombe, nyama ya nkhumba, nyama ya nkhumba, nyama ya mbuzi, nyama yamwana wang'ombe, ndi zina zambiri, zimadya nyama yofiira yomwe imayenera kupewedwa ndi anthu omwe ali ndi matenda a nyamakazi [25] . Chifukwa nyama yofiira imakhala ndi omega-6 fatty acids, omwe si mafuta abwinobwino, omwe akaunjikidwa mthupi amatha kukweza mafuta m'thupi komanso ma cell amafuta, kupangitsa kuti mafupa azilimba kwambiri mwa anthu omwe ali ndi nyamakazi [26] .
Kafukufuku adanenanso kuti anthu omwe adadya nyama yofiira pazakudya zawo awonetsa kuti zizindikilo zawo zidakulira [27] .
14. Mowa
Mowa ndi chimodzi mwazabwino kwambiri pamndandanda wazakudya zomwe muyenera kupewa ndi nyamakazi. Mtundu uliwonse wa mowa umakhala wotupa kwambiri m'chilengedwe ndipo kumwa ngakhale pang'ono pang'ono kumatha kuyambitsa kutupa kwamafundo ndikukulitsa zizindikilo za vutoli [28] .
15. Mafuta a Chimanga
Zakudya zambiri zimaphikidwa pogwiritsa ntchito mafuta a chimanga, m'nyumba ndi m'malesitilanti, ena amakhala nyama yokazinga, nyama zamatumba, ndi zina zambiri. Mafuta a chimanga amadziwika kuti kapangidwe ka mbaleyo akukonzedwa bwino. Komabe, mafuta a chimanga ali ndi omega-6 fatty acids, omwe siabwino kwenikweni m'thupi la munthu, mosiyana ndi omega-3 fatty acids omwe ali abwino ku nyamakazi [29] . Mafuta amcherewa amathanso kuyambitsa kutupa kuzungulira mafupa kuyambitsa nyamakazi.
Sinthanitsani zakudya zomwe zili ndi omega-6 fatty acids ndi njira zotsutsana ndi zotupa za omega-3 monga maolivi, mtedza ndi zina zambiri.
Zina mwa zakudya zomwe munthu wodwala nyamakazi ayenera kuzipewa ndi izi [30] :
- Biringanya (brinjal)
- Zakudya zopatsa thanzi monga mkate, chapati, mabisiketi, ndi zina zambiri.
- Tomato
- Nkhono monga nkhanu, nkhanu, nkhono ndi zina zotero.
- Khofi
Pamapeto Pomaliza…
Mfundo yake ndiyakuti munthu wodwala nyamakazi ayenera kusankha zakudya zake mosamala. Palibe chakudya chenicheni cha nyamakazi, komabe, kuphatikiza zakudya zotsutsana ndi zotupa mu zakudya zanu ndikuchepetsa zakudya zomwe zingayambitse kupweteka kwamagulu ndi yankho labwino kwambiri.
Njira yabwino yolimbana ndi nyamakazi ndikuchepetsa kutupa ndikudya chakudya chamagulu ambiri okhala ndi ma antioxidants, vitamini E ndi omega-3 fatty acids.
