Ndezvipi Zvekudya Zvekudya-uye Zvekudzivisa-Kana Iwe Uchirwara neEndometriosis

Zvemukati

• Nei Kutevera "Endometriosis Kudya" Nyaya
• Kudya uye Nutrients Unofanirwa Kudya Kuti Ubatsire Endometriosis Zviratidzo
• Kudya uye Zvinongedzo Iwe Unofanirwa Kufunga Kuganhurira Kana Iwe Uine Endometriosis
• Ongororo ye

Kana iwe uri mumwe wemamiriyoni mazana maviri evakadzi pasi rose vane endometriosis, ungangodaro unogumbura kujairana nekusaina kurwadziwa kwayo uye njodzi yekushaya mbereko. Hormonal kuberekwa kudzora uye mimwe mishonga inogona kuita zvishamiso zvezviratidzo uye mhedzisiro yemamiriro acho. (Inoenderana: Iyo Endometriosis Zviratidzo Zvaunofanira Kuziva Nezve) Asi, zvinowanzo kufuratirwa inyaya yekuti shanduko dziri nyore pakudya kwako dzinogona zvakare kufamba nzira refu.

"Nevarwere vese vekubereka vandinoshanda navo, chinhu chakakosha mukuyedza kugadzirisa zviratidzo zvendometriosis kuve nekudya kwakadzikama, kwakaringana - kuwedzera muzvizhinji zvemapuroteni emhando yepamusoro, michero yemichero nemiriwo, fiber zhinji mafuta ane hutano, "anodaro Dara Godfrey, RD, chiremba wezvekudya zvinovaka muviri uye ane ruzivo nezvekubereka ane Progyny. Huwandu hwekudya hunonyanya kukosha pane kudya chero chikafu chaicho; zvisinei, zvimwe zvinovaka muviri zvinogona kubatsira kudzikisa kuzvimba (uye nekudaro kurwadziwa), nepo zvimwe zvekudya zvichinyatso kuita kuti marwadzo endo awedzere.

Uye hazvisi zvenguva refu-endo vanotambura-zvimwe zvidzidzo zvinoratidza kana uri panjodzi huru yemamiriro acho (sekunge kana nhengo yemhuri yepamoyo iinawo) kana iwe uine chirwere chekutanga, kushandura chikafu chako kunogona zvakare kudzikisa njodzi yako .

Mberi, iyo yakazara scoop pakudya kweendometriosis, kusanganisira chikafu chinogona kubatsira-uye izvo zvaunofanira kusvetuka kana kudzikamisa kana uchirwara nechirwere ichi.

Nei Kutevera "Endometriosis Kudya" Nyaya

Endometriosis inoratidzirwa nekurwadziwa-kunokanganisa cramps asiwo kurwadziwa panguva yepabonde, kurwadza kunorwadza, kunorwadza ura, uye kunyangwe musana uye gumbo kurwadziwa.

Chii chinopa marwadzo iwayo: kuzvimba uye kuvhiringidzika kwehomoni, zvese zviri zviviri zvinokanganiswa nekudya, anodaro Columbus-based Nutritionist Torey Armul, RD, mutauriri weAcademy yeNutrition uye Dietetics.

Pamusoro pezvo, izvo zvaunodya zvinoita basa rakakura mukurwisa kushushikana kweiyo oxidative, Armul anoti, sezvo kukuvara uku kunokonzerwa nekusaenzana kweanorwisa antioxidants uye nemhepo inoshanda yeoksijeni (ROS). Uye 2017 meta-kuongorora mukati Oxidative Mushonga uye Cellular Hurefu inoshuma oxidative kusagadzikana kunogona kukonzera endometriosis.

Muchidimbu, kudya kunobatsira endometriosis kunofanirwa kutarisa mukuderedza kuzvimba, kudzora kushushikana kweiyo oxidative, uye kuenzanisa mahormone. (Yakabatana: Maitiro Ekuyera Mahormone Ako Nenzira Yekusingaperi Simba)

Kudya uye Nutrients Unofanirwa Kudya Kuti Ubatsire Endometriosis Zviratidzo

Omega-3

Imwe yedzakanakisa nzira dzekurwisa marwadzo ndeyekudya yakawanda-inodzivirira-kupisa omega-3 fatty acids, anodaro Godfrey. Zvidzidzo zvisingaverengeki zvinoratidza omega-3s-chaiyo EPA uye DHA-rubatsiro kudzivirira nekugadzirisa kuzvimba mumuviri. Salmon yemusango, trout, sardines, walnuts, ivhu rakaputika, mbeu dzechia, maorivhi, uye mashizha ane mashizha ndiwo sarudzo huru, vese vezvehutano vanobvumirana. (Yakabatana: 15 Anti-Inflammatory Foods Unofanirwa Kudya Nguva Dzose)

Vhitamini D

"Vitamin D ine anti-kuzvimba mhedzisiro, uye tsvagiridzo yakawana hukama pakati pehukuru cyst saizi muvakadzi vane endometriosis uye yakaderera vhitamini D mazinga," anodaro Armul. Vitamini iri kushomeka muzvikafu zvakawanda, asi zvigadzirwa zvemukaka semukaka uye yogati zvinowanzo simbiswa uye zviripo nyore, anowedzera. FWIW, pane imwe tsvakiridzo inopokana yakatenderedza basa rinoitwa nemukaka mukuzvimba, asi Armul anonongedza iri iboka hombe rekudya rinosanganisira zvese kubva kuGreek yogati kusvika kuaizikirimu uye mukaka. Mukaka uye zvigadzirwa zvemukaka zvakaderera ndizvo zvakanakisa kubheja kwekudzikisa kuzvimba. (FYI, hezvino zvese zvaunoda kuti uzive nezve zvekudya zvinowedzera.)

Kana iwe usingashiviriri lactose, vegan, kana usingawane zuva nezuva, Armul anokurudzira kutora vhitamini D yekuwedzera zuva nezuva panzvimbo. "Vanhu vazhinji havana vitamin D kunyanya mukati uye mushure memwedzi yechando," anowedzera kudaro. Vavarira 600 IU yevhitamini D, inokurudzirwa zuva nezuva mvumo.

Ruvara Gadzira

Mune ongororo ya2017 kubva kuPoland, vaongorori vanotaura kuti mimwe michero nemiriwo, oiri hove, zvigadzirwa zvemukaka zvine calcium uye vhitamini D, uye omega-3 fatty acids inoderedza njodzi yako ye endometriosis. Mabhenefiti ezvakagadzirwa zvine mavara anobva mukuderedza oxidative kusagadzikana-kurodha kumusoro kune antioxidants kurwisa kukuvadzwa uye kunoderedza endo zviratidzo, anodaro Godfrey. Chikafu chakanakira icho icho: michero yakajeka semabriji uye macitrus, miriwo yakadai semadhiri emashizha akasviba, hanyanisi, gariki, nezvinonhuwira sesinamoni.

Kudya uye Zvinongedzo Iwe Unofanirwa Kufunga Kuganhurira Kana Iwe Uine Endometriosis

Zvigadzirwa zvakagadziriswa

Iwe unoda kudzivirira mafuta ekushambadzira zvachose, ayo anozivikanwa achikonzera kuzvimba mumuviri, Armul anodaro. Ndicho chikafu chakakangwa, chikafu chekukurumidza, uye zvimwe zvekudya zvakabikwa zvakanyanya.

Godfrey anobvumirana, achiwedzera chikafu chakagadziriswa uye huwandu hwakawanda hweshuga hunowanzo kukonzera marwadzo kune vanotambura endo. "Kudya kwakazara nemafuta, shuga, uye doro zvakabatana nekugadzirwa kwemahara radicals - mamorekuru ane basa rekugadzira kusaenzana kunotungamira mukushushikana kweiyo oxidative," anotsanangura. (Inoenderana: 6 "Ultra-Yakagadziriswa" Zvekudya Iwe Ungangove Une Mumba Yako Izvozvi)

Red Meat

Ongororo dzakawanda dzinoratidza kuti kudya nyama tsvuku kazhinji kunowedzera njodzi yako yeendometriosis. “Nyama tsvuku yakabatanidzwa nemazinga eestrogen akakwira muropa, uye sezvo estrogen ichibata basa guru muendometriosis, zvinobatsira kutema,” anodaro Godfrey. Panzvimbo iyoyo, svikira kune omega-3-yakafuma hove kana mazai epuroteni yako, Armul inoratidza.

Gluten

Kunyangwe gluten isinganetse munhu wese, Godfrey anoti vamwe vanotambura endo vanowana kurwadziwa kushoma kana vakatema protein molecule kubva pakudya kwavo. Muchokwadi, kutsvagurudza kubva kuItaly kwakawana kuenda kwegluten yemahara kwegore kunatsiridza marwadzo e75 muzana yevanorwara ne endometriosis vanobatanidzwa mukudzidza.

FODMAPs

Zvinowanzoitika kuti vakadzi vane zvose endometriosis uye irritable bowel syndrome. Pakati peavo vanoita, 72 muzana zvakanyanya kuvandudza yavo gastro zviratidzo mushure memavhiki mana eakaderera-FODMAP kudya mune imwe 2017 yekuAustralia kudzidza. FYI, FODMAP inomirira Fermentable Ogligo-, Di-, Mono-saccharides Uye Polyols, mutsara wakareba wecarbs isinganyanyi kunyudzwa mudumbu mudiki kune vamwe vanhu. Kuenda pasi-FODMAP kunosanganisira kucheka gorosi uye gluten, pamwe ne lactose, shuga alcohol (xylitol, sorbitol), uye mimwe michero nemiriwo. (Nezve rundown yakazara, ona kuti mumwe munyori akaedza sei kudya yakaderera-FODMAP chikafu chake.)

Izvi zvinogona kuwana hunyengeri-iwe haudi kusvetuka pane antioxidants yakawanda muzvigadzirwa kana vhitamini D inowanzobva mumukaka. Bheji yako yepamusoro Kana iwe uchiri nemarwadzo kana zvimwe zviratidzo zvegastro mushure mezvo, tarisa mukuderedza gluten uye mamwe maFODMAP uchiri kuwedzera kusingagumburi kubereka kupfuma mune antioxidants.

Ongororo ye