Ngokudla Okulungile Ngokumelene Nezinhlungu Zekhanda

Izinto ezibalulekile zisebenza ngokumelene ne-migraines kanye nekhanda elibuhlungu

Liyaqhaqhazela, liyahlaba, liyahlaba: Abantu abayizigidi ezingu-18 eJalimane baphathwa yikhanda elibuhlungu, futhi abangaphezu kwezigidi ezingu-20 baphathwa yikhanda elicindezelayo njalo. Futhi cishe abantu abadala abayizigidi ezingu-35 balwa okungenani ngezikhathi ezithile ngokumelene nokuhlaselwa kobuhlungu ekhanda. Kunezimbangela eziningi ze-migraines kanye nokucindezeleka kwekhanda. Kodwa into eyodwa iya ngokuya icaca: ngaphezu kwe-predisposition kanye nendlela yokuphila, ukudla nakho kunendima ebalulekile, hhayi nje ku-migraines. Ngakho-ke, ulwazi olufanele mayelana nokudla okunomsoco ekhanda liyithuba elihle kulabo abanalesi sifo. Nawa amathiphu abaluleke kakhulu avela ocwaningweni lwamanje. (Umthombo: DMKG)

Idayari yokudla

Uma ungaqiniseki ukuthi ukudla okuthile kuhlobene ne-migraines noma ikhanda "elivamile", kungcono ukugcina idayari yokudla.

Okufakiwe okubalulekile yilena: Ngaphathwa nini ikhanda? Aqine kangakanani? Ngangidleni futhi ngiphuzeni kuze kube amahora amane ngaphambi kokuhlaselwa yizinhlungu? Ngale ndlela, ungakwazi ukulandelela izimbangela ezingase zibe khona, ikakhulukazi i-migraines, kodwa ngokuvamile nakwezinye izinhlobo zekhanda.

Gwema izimbangela

Abasolwa abakhulu lapha ikhofi eliningi, ushukela, ushizi ovuthiwe, iwayini elibomvu, inyama ebhenywayo, inhlanzi efakwe emanzini anosawoti - kanye ne-flavour enhancer glutamate ekudleni okulungile, amasobho ephakethe, nokudla okusheshayo. Futhi, gwema ama-nitrate. Atholakala kakhulu kumasoseji, amasoseji amancane, inyama egciniwe, kanye nemikhiqizo yesoseji.

Ngokusho kocwaningo olusha, amafutha ezilwane nawo adlala indima: izinga le-fatty acid eyengeziwe egazini lenza amangqamuzana athile egazi abe namafutha, futhi lokhu kuvimbela ukwakheka kwe-hormone yenjabulo i-serotonin ebuchosheni, enomphumela wokudambisa ubuhlungu.

Yidla njalo

Lokhu kubalulekile futhi: imvamisa nokuqina kwe-migraines kanye nekhanda elibuhlungu ngokuvamile lingancishiswa kakhulu ngesigqi esivamile sansuku zonke. Lokhu kuyiqiniso ikakhulukazi uma kuziwa ekudleni. Ayikho into elimaza umuntu ophethwe yikhanda njengokweqa ukudla - ukulamba kucasula ubuchopho bakho.

Abacwaningi bathole ukuthi uma udla okuthile njalo ngemva kwamahora amabili, ugwema ukuphelelwa amandla emangqamuzaneni obuchopho, okuvame ukusabela kuwo ngobuhlungu.

Phuza kakhulu

Lokhu kuye kwacwaningwa futhi ngokuningiliziwe: Ngisho namaphesenti amabili uketshezi oluncane kakhulu emzimbeni lukwenza buthaka ukugxilisa ingqondo. Uma ukushoda kukukhudlwana nje kuphela, ubuchopho vele busabela ngokuzwela ezinhlungwini. Uma ikhanda liqala liyahlukahluka kumuntu nomuntu. Kodwa bonke banento eyodwa abafana ngayo: uma ibhalansi yoketshezi ilungile, ikhanda liyivelakancane. Ngokocwaningo, sidinga amamililitha angu-35 amanzi ngekhilogremu ngayinye yesisindo somzimba. Uma unesisindo esingamakhilogremu angu-60, udinga amalitha angu-2.1 ngosuku.

Amanzi anemaminerali mahle (angcono kakhulu ukuba nawo, isb. ekhishini, etafuleni), kanye netiye lezithelo ezingenaswidi. Lokhu kufaka phakathi izinkomishi ezifika kwezine zekhofi ngosuku, kanye nezithelo, imifino, ubisi, iyogathi, i-quark, noshizi okhilimu.

Lungiselela ngobumnene

Kungcono ukubilisa izitsha ezishisayo. Ngale ndlela, izinto ezibalulekile ezibalulekile ziyagcinwa ngokumelene nekhanda elibuhlungu, isb. B. ama-omega-3 fatty acids anempilo. Futhi kuyasiza, ikakhulukazi nge-migraines: musa isizini kakhulu.

Basebenza ngokushesha

ikhambi eliyingozi

Ifanele isizini: amabhilikosi omisiwe, izinsuku, namagilebhisi omisiwe. Banengxenye ephezulu ye-salicylic acid, efana nesithako esisebenzayo ku-aspirin ne-Co. Basiza ngekhanda elibuhlungu eliphansi. Ezinhlungwini ezinzima, izithelo zingasekela umphumela wama-painkillers.

I-Omega-3 inyusa umkhawulo wobuhlungu

Ngokudla okungenampilo, umzimba ukhiqiza okuthiwa i-arachidonic acid. Lokhu kuyabulala ngoba futhi ikhiqiza isidambisi sezinhlungu, i-prostaglandin. Futhi ubuchopho buzwela kakhulu kulokho. Kodwa kunekhambi lemvelo elifakazelwe ngokwesayensi: ama-omega-3 fatty acids angacindezela i-arachidonic acid, ngaleyo ndlela akhuphule umkhawulo wobuhlungu bobuchopho – bungazweli kakhulu ezintweni ezibangela ubuhlungu.

Okusanhlamvu okuphelele kulawula ushukela wegazi

Kubantu abajwayele ukuphathwa yikhanda, amangqamuzana obuchopho asebenza kakhulu futhi adinga amandla amaningi ngisho namandla. Ukudla okusanhlamvu okuphelele kulungile. Iqukethe ama-carbohydrate ayinkimbinkimbi agcina ushukela wegazi ungashintshi.

Amacebiso:

Ekuseni i-muesli ne-oatmeal, i-linseed, igciwane likakolweni, nezinye izithelo. Amazambane noma irayisi lokusanhlamvu okuphelele kwasemini, ngokuvamile okusanhlamvu. Phakathi, kufanele udle amantongomane ambalwa. Futhi kusihlwa, ochwepheshe batusa isinkwa esigcwele okusanhlamvu.

I-trio yokuphulukisa yezinto ezibalulekile

I-German Migraine and Headache Society (DMKG) kanye ne-German Society for Neurology (DGN) batusa imithi efanelekile eziqondisweni zabo ezisemthethweni - kanye nama-micronutrients amathathu e-magnesium, uvithamini B2, ne-coenzyme Q10. Zontathu zibalulekile ukuze ukukhiqizwa kwamandla emangqamuzaneni obuchopho kusebenze kahle. Ukuntuleka kwalezi zinto ngokuvamile kuyimbangela yemigraines noma ikhanda elibuhlungu.