Zvekuwedzera Iwe Unogona kunge Uchifunga nezveOsteoarthritis yeKnee

Zvemukati

• Migumisiro yezvokuwedzera
• Curcumin
• Resveratrol
• Boswellia serrata
• Collagen
• Omega-3 fatty acids uye hove mafuta
• Glucosamine uye chondroitin sulfate
• Dhiyabhorosi claw
• Tora woenda nazvo

Migumisiro yezvokuwedzera

Osteoarthritis (OA) yemabvi chinhu chakajairika chinosanganisira:

• kurwadziwa
• kuzvimba
• kuzvimba kupfava

Mhando dzakasiyana dzekurapwa uye mishonga yechisikigo iripo, senge nonsteroidal anti-inflammatory drug (NSAIDs) uye nhepfenyuro yeNSAIDS. Izvi zvinogona kubatsira kudzikamisa marwadzo, asi zvinogona kuve nemhedzisiro kune vamwe vanhu.

Ichi ndicho chimwe chikonzero nei iwe ungafunge zvekuwedzera, kunyanya izvo zvinogona kukurudzira mhinduro yemuviri yekurwisa-kuzvimba.

Zvimwe zvekuwedzera zvinogona kusanganisira:

• curcumin, inowanikwa muturmeric
• resveratrol
• Boswellia serrata (zvinonhuwira)
• collagen

Zvisinei, zvakakosha kuziva kuti pane zvishoma zvishoma tsvakurudzo kuratidza kuti zvinowedzera zvinobatsira kugadzirisa zviratidzo zveOA zvemabvi.

Uye zvakare, iyo Chikafu neDrug Administration (FDA) haigadzirise zvinowedzerwa, saka hapana nzira yekunyatso kuziva kuti chii chine chigadzirwa.

Nezvikonzero izvi, iyo American College yeRheumatology uye iyo Arthritis Foundation (ACR / AF) haikurudzire kushandisa glucosamine uye zvimwe zvakasiyana zvinowedzera.

Verenga pamusoro kuti udzidze nezve zvimwe zvinowedzera izvo zvinogona kukubatsira iwe kubata OA yemabvi.

Curcumin

Curcumin is antioxidant iyo inogona kupa akasiyana anti-anogumbura mabhenefiti. Icho chiripo muturmeric, zvinonhuwira zvinyoro zvinogona kuwedzera ruvara uye kuravira kune inotapira uye inonaka madhishi, pamwe nematai.

Inowanikwawo sekuwedzera.

Curcumin, iripo muturmeric, yakagara ichitamba chinhanho mumushonga weChinese neAyurvedic, nekuda kwenzvimbo dzayo yekurwisa-kuzvimba.

Muna 2019, vamwe vakaona kuti curcumin capsules yaive nemhedzisiro yakafanana nezviratidzo zvebvi osteoarthritis se diclofenac, iyo NSAID.

Muchidzidzo ichi, vanhu 139 vane OA yemabvi vakatora kana 50-milligram piritsi re diclofenac kaviri pazuva kwemazuva makumi maviri nemasere kana 500-milligram curcumin capsule katatu pazuva.

Mapoka ese ari maviri akati marwadzo avo akavandudzika, asi avo vakatora curcumin vaive nemhedzisiro yakaipa. Tsvagiridzo iyi yakaratidza kuti vanhu vasingakwanise kutora maNSAID vanogona kushandisa curcumin pachinzvimbo.

Inogona turmeric kukubatsira iwe kurasikirwa uremu?

Resveratrol

Resveratrol ndechimwe chikafu chine antioxidant uye anti-inflammatory properties.

Zvinyorwa zve resveratrol zvinosanganisira:

• mazambiringa
• madomasi
• waini tsvuku
• nzungu
• soy
• mamwe tii

Muna 2018, masayendisiti akapa vanhu zana negumi vane hunyoro kusvika pakati nepakati OA yemabvi 500-milligram dhizaini resveratrol kana placebo.

Vakatora musanganiswa uyu padivi peiyo 15-gramu dhizaini yeNSAID meloxicam mazuva ese kwemazuva makumi mapfumbamwe.

Vanhu vakatora resveratrol vakaona kuti marwadzo avo akadonha zvakanyanya, zvichienzaniswa neavo vakatora placebo.

Kutsvaga kwakawanda kunodiwa kuratidza kuti resveratrol inogona kubatsira vanhu vane OA.

Zvisinei, kana iwe uri kutotora imwe NSAID uye haina kuderedza marwadzo ako sezvaunoda, tsvakurudzo inoratidza kuti resveratrol inogona kuva inobatsira kuwedzera.

Boswellia serrata

Boswellia serrata inouya kubva kubhenekeri yemuti wezvinonhuwira. Herbalists vanoishandisa kurapa arthritis. Boswellic acids, iripo muBoswellia, inogona kudzora kuzvimba uye kukurudzira hutano hwakabatana.

A 2019 yakatarisa nzira dzakasiyana dzebosswellic acid ingabatsira kubata chirwere chisingaperi, kusanganisira OA. Zvichienderana nemashandisirwo avo, bvunzo dzemhuka dzakaratidza kuti boswellic acids inogona kubatsira neOA na:

• kudzorera chiyero chemakemikari mumubatanidzwa
• kuderedza kurasikirwa kwekatekete

Vanyori veimwe vakacherekedza kuti, mune imwe diki, kudzidza kwekare, kutora mubatanidzwa we boswellia nezvimwe zvinoshandiswa kugadzirisa marwadzo uye mashandiro muvanhu vane OA.

Vakawedzera kuti zvimwe, hombe zvidzidzo hazvina kusimbisa izvi zvakawanikwa.

Parizvino hapana humbowo hwekuti Boswellia serrata zvinowedzera zvinogona kugadzirisa zviratidzo muvanhu vane OA yemabvi.

Dzidza zvimwe chokwadi uye ngano nezvakanakira rusenzi.

Collagen

Rudzi rwechipiri collagen rudzi rweprotein uye chinhu chikuru mukatekete. Neichi chikonzero, vamwe vanhu vanotora collagen zvinowedzera kutsigira hutano hwemabvi uye kurapa OA.

Mune diki, vanhu makumi matatu nevapfumbamwe vane OA yemabvi vakatora mamirigiramu mazana mashanu eacetaminophen pazuva, kungava vega kana nemamirigiramu gumi erudzi rwechipiri collagen.

Mushure memwedzi mitatu, avo vakatora collagen vakati kugona kwavo kufamba, kushanda kwese, uye hupenyu hwehupenyu hwave nani. Zvisinei, miedzo haina kuratidza kuti kuparadzwa kwekatekete kwakadzikira.

Zvisinei, zvimwe zvidzidzo zvinodiwa, sezvo kutsvagisa kusati kwapedza kuti collagen inobatsira kubvisa OA yemabvi.

Kunyangwe izvi, iyo Arthritis Foundation inoti kuitora kunogona kuve kwakachengeteka, sekureba iwe uchitevera iwo mirairo.

Inowanikwa:

• semapiritsi, mune fomu yakanyungudika
• segelatin kana hydrolyzed collagen, muhupfu fomu

Iwe unogona kusanganisa hupfu muiri smoothie.

Iyo AF inopa zano vanhu ku:

• usatora anopfuura mamirigiramu makumi mana pazuva mufomu yekuwedzera
• kana iwe ukatora segelatin kana hydrolyzed collagen, tora magiramu gumi pazuva
• shandisa "chirimwa-based collagen builder" kana uri vegan kana zvinomera

Ndezvipi zvekudya zvinowedzera kugadzirwa kwemuviri wako wekorgen?

Omega-3 fatty acids uye hove mafuta

Omega 3 fatty acids iri mhando ine mafuta. Varipo mumafuta ehove.

Natural masosi eaya mafuta acids anosanganisira:

• mvura inotonhora nehove ine mafuta, senge sardine
• mbeu yefilakisi
• chia mbeu
• walnuts
• manhanga mhodzi
• soya uye tofu
• canola nemafuta emuorivhi

Vanhu vazhinji vanotora omega-3 kana mafuta ehove zvinowedzera.

Mune kumwe kuongorora, vanhu vakati marwadzo avo akaderera mushure mekutora hove mafuta anowedzera.

Vaya vakataura nezvekuvandudzwa vakatora dosi yakaderera kwete pane yakakwira dosi. Vakaona kuvandudzwa mushure memakore maviri. Mushure megore rimwe, pakanga pasina kuita kwakakosha.

Vachitaura nezve chidzidzo ichi, mamwe masayendisiti akataura zvimwe zvinonetsa. Vakacherekedza kuti kudya anopfuura matatu magiramu emafuta ehove pazuva kunogona kuva nenjodzi.

Njodzi dzinogona kuitika dzinosanganisira kuwedzera mercury kushandiswa uye kupwanya uye kubuda ropa. Vatsvakurudzi vakagumisa kuti hapana humbowo hwakakwana hunopembedza kushandisa hove mafuta kune OA.

ACR / AF haikurudzire kushandisa hove mafuta eOA. Vanotizve hapana humbowo hwakakwana hunoratidza kuti zvinoshanda.

Ndezvipi zvekudya zvakakwirira muomega 3 fatty acids?

Glucosamine uye chondroitin sulfate

Vamwe vanhu vanoshandisa glucosamine, chondroitin sulfate, kana mubatanidzwa wezviviri izvi zveOA yemabvi.

Pakave nemiedzo mikuru yakasarudzika pane glucosamine uye chondroitin sulfate, asi ivo havana kupa mhedzisiro inoenderana.

Anecdotal humbowo hunoratidza vamwe vanhu vanotaura mabhenefiti uye vamwe havaiti, asi hapana zvakare nzira isinga tsanangurike yekutsanangudza anobatsira uye ndiani asingadaro.

Sayenzi uye anecdotally, zvese glucosamine uye chondroitin zvinowanzo chengeteka kune vanhu vazhinji kushandisa.

Iko hakuna kungowanikwa kwakaringana kutsvagisa kuti uone kushanda kwavo.

Neichi chikonzero, iyo ACR / AF inokurudzira zvakasimba kusashandisa izvi zvinowedzera.

Dhiyabhorosi claw

Nzwara yaDhiyabhorosi (Harpagophytum inotonga), inozivikanwawo sechibata chirimwa, inogona kubatsira kudzikisira marwadzo ane hukama neOA. Zvidzidzo zvakasiyana zvakaratidza kuti ine anti-kupisa zvinhu.

Mune yakaburitswa muna2014, chigadzirwa chebhizimusi chine dhiyabhorosi claw, bromelain, uye curcumin yakavandudza marwadzo akabatana muvanhu vane OA. Vatori vechikamu vakatora maviri 650-milligram capsules katatu pazuva pazuva kwemazuva makumi matanhatu.

Kunyangwe tsvagiridzo inoratidza claw yaDhiyabhorosi inogona kubatsira kudzikamisa OA kurwadziwa, kune mhedzisiro.

Iyo inogona kuwedzera mudumbu asidi mazinga uye inogona kutungamira kumatambudziko emudumbu. Izvo zvakare kune vanhu vane maronda, nduru, uye chirwere cheshuga.

Tora woenda nazvo

Chiremba wako angangokurudzira mishonga isiri yemishonga kana iwe uine OA yemabvi, uye izvi zvinokurudzirwa zvinogona kusanganisira zvinowedzera.

Nekudaro, hazvisi zvese zvinowedzera zvinoshanda, uye zvakakosha kuti udzidze kuzvishandisa zvakachengeteka.

Usati watora chero chinowedzerwa:

• tarisa kutanga nachiremba wako kuti vakachengeteka here kuti ushandise
• tora zvinowedzera zvako kubva kunzvimbo inozivikanwa
• tevedzera rairo dzakapihwa

Mimwe mishonga isiri yemishonga inogona kusanganisira:

• kuyedza kuteedzera kudya kune hutano, kwakaringana, uye kwakazara-kudya
• kuedza kuchengetedza uremu hwako hwakanaka

Kunyangwe parizvino pasina mushonga weOA, kushanda nachiremba wako uye nekuchinja mamwe mararamire kunogona kukubatsira kubata arthritis nemamwe mamiriro.