Izinto ezibalulekileyo zisebenza ngokuchasene ne-migraines kunye neentloko ezibuhlungu
Iyangcangcazela, iyantlitha, iyahlaba: Abantu abazizigidi ezili-18 eJamani baphathwa yimigraines, kwaye ngaphezulu kwezigidi ezingama-20 banentloko ebuhlungu rhoqo. Kwaye malunga ne-35 yezigidi zabantu abadala balwa ubuncinci ngamaxesha athile ngokuchasene nokuhlaselwa kweentlungu entloko. Kukho izizathu ezininzi ze-migraines kunye neentloko ezibuhlungu. Kodwa enye into iya icaca ngakumbi: ukongeza kwi-predisposition kunye nendlela yokuphila, ukutya kudlala indima ebalulekileyo, kwaye kungekhona nje kwi-migraines. Ke ngoko, ulwazi oluchanekileyo malunga nesondlo kwiintloko zentloko lithuba elihle labagulayo. Nazi ezona ngcebiso zibalulekileyo kuphando lwangoku. (Umthombo: DMKG )
Idayari yokutya
Ukuba awuqinisekanga ukuba ukutya okuthile kuhambelana ne-migraines okanye intloko "eqhelekileyo", kungcono ukugcina idayari yokutya.
Amangeniso abalulekileyo ngala: Ndibe nentloko nini? Yomelele kangakanani? Nditye ntoni kwaye ndisele ntoni ukuya kwiiyure ezine ngaphambi kokuhlaselwa kweentlungu? Ngale ndlela, unokujonga phantsi izinto ezinokubangela iintloko, ngakumbi kwimigraines, kodwa rhoqo nakwezinye iintlobo zeentloko.
Ziphephe izinto ezikubangelayo
Abarhanelwa abaphambili apha yikofu eninzi, iswekile, itshizi evuthiweyo, iwayini ebomvu, inyama etshayiweyo, intlanzi ecoliweyo - kunye ne-flavour enhancer glutamate ekutyeni okulungiselelwe, isuphu yepakethe, kunye nokutya okukhawulezayo. Kwakhona, thintela i-nitrate. Ubukhulu becala zifumaneka kwiisoseji, iisoseji ezincinci, inyama egciniweyo, kunye neemveliso zesoseji.
Ngokwezifundo ezitsha, amanqatha ezilwanyana nawo adlala indima: inqanaba le-asidi eyongeziweyo egazini lenza iiseli ezithile zegazi zibe namafutha, kwaye oku kuthintela ukwakheka kwehomoni yolonwabo ye-serotonin ebuchosheni, enefuthe lokuphelisa iintlungu.
Yitya rhoqo
Oku kwakhona kubalulekile: ukuphindaphinda kunye nobukhulu be-migraines kunye neentloko zingancitshiswa ngokubanzi kunye nesigqi esiqhelekileyo semihla ngemihla. Oku kuyinyani ngakumbi xa kuziwa ekutyeni. Akukho nto iyingozi kumntu ophethwe yintloko njengokutsiba ukutya – ukulamba kuyayicaphukisa ingqondo yakho.
Abaphandi bafumanise ukuba xa utya into rhoqo emva kweyure ezimbini, uyakuphepha ukuphelelwa ngamandla kwiiseli zengqondo, apho bahlala besabela ngeentlungu.
Sela kakhulu
Oku kuye kwaphandwa ngokweenkcukacha: Nokuba iipesenti ezimbini zolwelo oluncinane kakhulu emzimbeni zenza buthathaka ingqondo. Ukuba intsilelo inkulu kancinane kuphela, ingqondo sele isabela ngokuba sesichengeni kwiintlungu. Xa intloko iqala iyahluka kumntu nomntu. Kodwa zonke zinento enye efanayo: ukuba ibhalansi yolwelo ilungile, iintloko zinqabile. Ngokutsho kophando, sifuna i-35 milliliters yamanzi kwikhilogram nganye yobunzima bomzimba. Ukuba unobunzima beekhilogram ezingama-60, kufuneka iilitha ezi-2.1 ngosuku.
Amanzi anezimbiwa alungile (kungcono ukuba nawo, umzekelo, ekhitshini, phezu kwedesika), kunye neeti zeziqhamo ezingenaswekile. Oku kuquka ukuya kutsho kwiikomityi zekofu ngosuku, kunye neziqhamo, imifuno, ubisi, iyogathi, iquark, kunye nekhilimu yetshizi.
Lungiselela ngobunono
Kungcono ukutshisa izitya ezishushu. Ngale ndlela, izinto ezibalulekileyo ezibalulekileyo ziyagcinwa kwintloko ebuhlungu, umz. B. i-omega-3 fatty acids esempilweni. Kwakhona luncedo, ngakumbi kwi-migraines: musa ixesha elininzi kakhulu.
Basebenza ngokukhawuleza
iyeza elibukhali
Ifanele ixesha lonyaka: ama-apricot omisiwe, imihla, kunye neerasentyisi. Banomlinganiselo ophezulu we-salicylic acid, efana nesithako esisebenzayo kwi-aspirin kunye ne-Co. Banceda ngeentloko ezibuhlungu. Kwiintlungu ezibuhlungu, iziqhamo zinokuxhasa umphumo we-painkillers.
I-Omega-3 yongeza umda weentlungu
Ngokutya okungenampilo, umzimba uvelisa okubizwa ngokuba yi-arachidonic acid. Oku kuyabulala kuba ikwavelisa nesithomalalisi-ntlungu, iprostaglandin. Kwaye ingqondo inomdla kakhulu kuloo nto. Kodwa kukho i-antidote yendalo engqinwe ngokwenzululwazi: i-omega-3 fatty acids inokucinezela i-arachidonic acid, ngaloo ndlela inyusa umda wentlungu yengqondo- iyenza ingabinochuku kwizinto ezibangela iintlungu.
Ingqolowa epheleleyo ilawula iswekile yegazi
Kubantu abaqhelene nokuqaqanjelwa yintloko, iiseli zengqondo zisebenza ngokukhutheleyo kwaye zifuna amandla amaninzi kunye namandla. Ukutya okuziinkozo zilungile. Iquka iicarbohydrates ezintsonkothileyo ezigcina iswekile esegazini ingatshintshi.
amacebiso:
Ngentsasa i-muesli kunye ne-oatmeal, i-linseed, intsholongwane yengqolowa, kunye neziqhamo ezithile. Iitapile okanye irayisi epheleleyo yokutya okuziinkozo kwisidlo sasemini, ngokufuthi iimbotyi. Phakathi, kufuneka ufunxe amandongomane ambalwa. Kwaye ngokuhlwa, iingcali zincoma isonka esipheleleyo.
I-trio yokuphilisa yezinto ezibalulekileyo
I-German Migraine and Headache Society (DMKG) kunye ne-German Society for Neurology (DGN) incoma iyeza ezifanelekileyo kwizikhokelo zabo ezisemthethweni - kunye ne-micronutrients ezintathu ze-magnesium, i-vitamin B2, kunye ne-coenzyme Q10. Zontathu zibalulekile ukuze ukuveliswa kwamandla kwiiseli zengqondo kusebenze kakuhle. Ukunqongophala kwezi zinto kudla ngokuba ngunobangela we-migraines okanye iintloko zoxinzelelo.