John Myers
Zvinhu zvakakosha zvinoshanda zvinopesana nemigraines uye kushushikana kwemusoro
Inorovera, inorovera sando, inobaya: mamiriyoni 18 evanhu muGermany vanorwara nemigraine, uye vanopfuura mamiriyoni 20 vanorwara nemusoro nguva dzose. Uye vanenge 35 miriyoni vakuru vanorwa nguva nenguva vachirwisa kurwadziwa mumusoro. Pane zvikonzero zvakawanda zvemigraines uye kushushikana kwemusoro. Asi chimwe chinhu chiri kuwedzera kujeka: kuwedzera kune predisposition uye mararamiro, kudya kunoitawo basa rinokosha, uye kwete mumigraines chete. Naizvozvo, ruzivo rwakafanira nezvekudya kunotemwa nemusoro mukana wakanaka kune vanorwara. Heano matipi akakosha kubva kutsvagurudzo yazvino. (Kwakabva: DMKG )
Diary yezvokudya
Kana iwe usina chokwadi kana zvimwe zvekudya zvine chekuita nemigraines kana "zvakajairika" misoro, zviri nani kuchengeta diary yekudya.
Zvinyorwa zvakakosha ndezvi: Ndakanzwa musoro riini? Yakasimba sei? Chii chandakadya nekunwa kusvika maawa mana tisati tarwadziswa? Nenzira iyi, unogona kuronda zvinokonzeresa, kunyanya migraines, asi kazhinji zvakare kune mamwe marudzi emusoro.
Dzivisa zvinokonzeresa
Vanonyanya kufungidzira pano ikhofi yakawandisa, shuga, chizi yakakura, waini tsvuku, nyama yakasvuta, hove yakabikwa - uye flavour enhancer glutamate muzvokudya zvakagadzirirwa, packet soups, uye chikafu chinokurumidza. Uyewo, dzivisa nitrate. Zvinonyanya kuwanikwa mumasoseji, masoseji madiki, nyama yakachengetedzwa, uye zvigadzirwa zvemasoseji.
Maererano nezvidzidzo zvitsva, mafuta emhuka anoitawo basa: kuwedzera kwemafuta acid muropa kunoita kuti mamwe masero eropa ave nemafuta, uye izvi zvinotadzisa kuumbwa kwehomoni yekufara serotonin muuropi, iyo ine marwadzo ekuderedza marwadzo.
Idya nguva dzose
Izvi zvakakoshawo: kuwanda uye kuomarara kwemigraines uye misoro inogona kuderedzwa zvakanyanya neyakajairwa rhythm yezuva nezuva. Izvi ndezvechokwadi kunyanya kana zvasvika pakudya. Hapana chinhu chinokuvadza munhu anotemwa nemusoro sekusvetuka chikafu - nzara inoshatirisa uropi hwako.
Vatsvakurudzi vakawana kuti kana iwe ukadya chimwe chinhu maawa maviri oga oga, unodzivirira kurasikirwa kwesimba mumasero europi, kwaanowanzoita nemarwadzo.
Inwa zvakanyanya
Izvi zvakatsvakurudzwawo zvakadzama: Kunyange zvikamu zviviri kubva muzana zvakanyanyisa mvura mumuviri zvinoderedza kuisa pfungwa. Kana kuperevedza kwacho kuchingokura zvishoma, uropi hunotoita nekunzwa kurwadziwa. Kana musoro uchitanga unosiyana pamunhu nemunhu. Asi vese vane chinhu chimwe chete chakafanana: kana chiyero chemvura chiri chokwadi, kutemwa nemusoro hakuwanzo. Maererano nekutsvakurudza, tinoda 35 milliliters emvura pakirogiramu imwe neimwe yehuremu hwemuviri. Kana uchiyera makirogiramu makumi matanhatu, unoda marita 60 pazuva.
Mvura ine zvicherwa yakanaka (yakanakisa kuva pedyo, semuenzaniso mukicheni, padhesiki), uye unsweetened michero teas. Izvi zvinosanganisirawo kusvika kumakapu mana ekofi pazuva, pamwe nemichero, miriwo, mukaka, yogati, quark, uye cream cheese.
Gadzirira zvinyoronyoro
Zvakanakisisa kusvira ndiro dzinopisa. Nenzira iyi, zvinhu zvakakosha zvinochengetwa pakutemwa nemusoro, semuenzaniso B. iyo ine hutano omega-3 fatty acids. Zvakare zvinobatsira, kunyanya kune migraines: usaite mwaka wakawandisa.
Vanoshanda nekukurumidza
acute remedy
Inokodzera mwaka: maapricots akaomeswa, misi, uye mazambiringa akaomeswa. Vane chikamu chepamusoro che salicylic acid, yakafanana neyo inoshandiswa mu aspirin uye Co. Vanobatsira nekurwadziwa kwemusoro. Mukurwadziwa kwakanyanya, michero inogona kutsigira maitiro ekurwadziwa.
Omega-3 inowedzera marwadzo
Nekudya kusina kunaka, muviri unobudisa inonzi arachidonic acid. Izvi zvinouraya nekuti zvinogadzirawo mushonga wekupedza marwadzo, prostaglandin. Uye uropi hunonyanya kunetseka kune izvozvo. Asi pane mushonga wesainzi wakapupurirwa nesainzi: omega-3 fatty acids inogona kudzvanya arachidonic acid, nekudaro ichisimudza marwadzo ehuropi - zvichiita kuti isanzwe kune zvinokonzeresa marwadzo.
Zviyo zvose zvinogadzirisa shuga yeropa
Mune vanhu vanowanzotemwa nemusoro, masero europi anoshanda zvakanyanya uye anoda zvakawanda uye kunyange simba. Zvokudya zvezviyo zvakakwana. Inosanganisira makabhohaidhiretsi akaomarara anoita kuti shuga yeropa irambe iripo.
Tips:
Mangwanani muesli ne oatmeal, linseed, gorosi germ, uye imwe michero. Mbatata kana mupunga wezviyo zvemasikati, kazhinji mapeji. Pakati, iwe unofanirwa kunyura pane mashoma nzungu. Uye manheru, nyanzvi dzinokurudzira chingwa chezviyo.
Utatu hwekuporesa kwezvinhu zvakakosha
The German Migraine and Headache Society (DMKG) uye German Society for Neurology (DGN) vanokurudzira mishonga yakakodzera mumitemo yavo yepamutemo - uyewo matatu micronutrients magnesium, vitamin B2, uye coenzyme Q10. Zvose zvitatu zvakakosha kuitira kuti chizvarwa chesimba mumasero europi chishande zvakanaka. Kushaikwa kwezvinhu izvi kazhinji ndiko kunokonzera migraines kana kushungurudzika kwemusoro.
