Ukwenza ngcono ukutholakala kwama-anti-inflammatories emgodini wokudla ukunciphisa ubuhlungu kanye nenani lama-flare-ups lapho unenkinga yezempilo ebangela ukuvuvukala.
Nokho, bonke abantu bayazuza ekudleni okulwa nokuvuvukala. Futhi ngukuthi ukudla okunalezi zakhiwo kungukhiye ekugcineni impilo enhle nokuvikela izifo.
Ukuvuvukala kusebenza kanjani
Kuyini lokhu?
Ukuvuvukala kuyinto amasosha omzimba aphendula ukulimala nokutheleleka. Ngakho-ke, kuyadingeka. Inkinga iza lapho iba yisikhathi eside noma engapheli.
Ingabe kubuhlungu njalo?
Ukuvuvukala kungadala ubuhlungu, ukubomvu, nokuvuvukala. Isibonelo salolu hlobo lokuvuvukala yi-rheumatoid arthritis. Noma kunjalo, kokunye kungahle kunganakwa, njengesifo senhliziyo noma se-Alzheimer's.
Yini engenziwa?
Lapho ukuvuvukala kuvela, isu elihle kakhulu ukuya kudokotela ngokushesha. Ikakhulukazi uma kuyinto engazelelwe, ngoba lokhu kuvame ukwenzeka lapho umzimba ulwa nesifo, njenge-appendicitis.
Ukudla okungama-anti-inflammatories emvelo
Ukudla kudlala indima efanelekile ekuvukeleni. Ukwenza lula, ukudla okulwa nokuvuvukala yikho konke okuvame ukubekwa njengokuphilile. Lokho kufaka izinhlobo eziningi zezithelo nemifino, okusanhlamvu okuphelele, okusanhlamvu, amantongomane, inhlanzi enamafutha, namakhambi amasha nezinongo.
Izithelo nemifino
Ukuvikela ukuvuvukala kuyadingeka ukuthi udle izithelo nemifino eningi. Ukudla okuluhlaza nokubomvu kubhekwa njengokuzuzisa kakhulu. Isipinashi, i-broccoli, ama-cherries nama-raspberries ngezinye zezibonelo. Noma kunjalo, kuwumqondo omuhle ukuhlanganisa izinhlobo eziningi nemibala ngangokunokwenzeka.
I-Legumes
Imidumba icebile ku-fiber futhi igcwele ama-antioxidants nezinye izinto ezilwa nokuvuvukala. Zisebenzise kahle ngokuzisebenzisa buyisela amaprotheni ezilwane namaprotheni ezitshalo zakho.
Izithelo ezomile
Amantongomane ahlinzeka amafutha anempilo asiza ukunqanda ukuvuvukala. Amafutha omnqumo ne-avocado nakho kuyimithombo emihle. Qiniseka ukuthi awudli okungaphezu kwesandla samantongomane ngosuku ukuvimbela amakhalori awo ukuthi angakhi emzimbeni wakho.
Inhlanzi eluhlaza okwesibhakabhaka
Salmon, tuna kanye sardine Banikela ngamanani amakhulu e-omega 3. fatty acids. Enye yezinzuzo zalokhu ukuthi ziyasiza ukulwa nokuvuvukala.
Ama-probiotic
Ukudla kwama-Probiotic kungasiza ekulweni nokuvuvukala. Ama-yogurt ayisibonelo esihle. Udinga nje ukuthi uqiniseke ukuthi azigcwele ushukela. Futhi ukuthi ukusebenzisa kabi ushukela kungenza inkinga ibe yimbi kakhulu, ngoba iholela ekukhulupheni ngokweqile, futhi lokhu kuba ukuvuvukala okwengeziwe.
Okungafanele kudliwe
Kumele kuqashelwe ukuthi noma iyiphi inzuzo yokudla okulwa nokuvuvukala ikhanseliwe uma ukuphuza ushukela namafutha agcwele kungagcini. Lezi zokugcina zitholakala enyameni, emikhiqizweni yobisi ephelele, nasekudleni okusetshenzisiwe. Ngenjwayelo, kuwumqondo omuhle ukugwema noma yini ecutshungulwa kakhulu, enamafutha noma emnandi.
Izitshalo ezingama-anti-inflammatories zemvelo
Imifino eluhlaza
Imifino enamahlamvu aluhlaza (isipinashi, i-kale ...) ingasiza ukunqanda ukuvuvukala sibonga uvithamini K.
Ajo
Ukuphefumula kabi kukunikeze i-rap embi, kodwa ubuhle bayo ngokusobala budlula ububi bayo. Enye yezinzuzo zayo eziningi ukuthi isiza ukunqanda ukuvuvukala.
Izinongo
Ngabe i-ginger, i-clove, i-pepper emnyama, i-basil, i-thyme, i-oregano, ne-turmeric (enesibopho sombala ophuzi we-curry) ifana ngani? Zonke ziyizinongo ukuthi, Ngaphezu kokungeza ukunambitheka ekudleni kwakho, futhi banezindawo ezithokozisayo zokulwa nokuvuvukala.
Itiye Elihlaza
Kunezizathu eziningi ezibalulekile zokufaka itiye eliluhlaza ekudleni kwakho. Lesi siphuzo yi- umlingani onamandla empini elwa nokuvuvukala eyenzeka emzimbeni, ukunciphisa ingozi yokuba nomdlavuza nesifo senhliziyo.
Ama-anti-inflammatories wemisipha yemvelo
Lapho imisipha eyodwa noma eminingi ivuvuka, isu elihle kakhulu ukuphumula, uphuze uketshezi olwanele, bese uzama ukungancindi imisipha ethintekile. Ukudla okuthile, izitshalo, nemikhuba nakho kungasiza.
I-Chamomile
I-Chamomile inezakhi ezinempahla elwa nokuvuvukala yemisipha. Ungaba nayo ngesimo sokumnika noma usebenzise ngqo endaweni ethintekile ngokusebenzisa uwoyela obalulekile we-chamomile.
Ama-Blueberries
Ama-blueberries yi ukuthambisa kwezicubu okuthakazelisayo kwemvelaphi yemvelo. Imfihlo ikuma-antioxidants ayo, akhonjisiwe ukunciphisa ukucindezeleka okwenziwa yi-oxidative nokuvuvukala.
UCayenne
Kuvame ukunconywa kubantu abane-fibromyalgia noma i-rheumatoid arthritis ngenxa yayo okuqukethwe kwe-capsaicin. Le nto ibhekwa njenge-relaxant yemisipha yemvelo. I-Cayenne ingasetshenziswa ekudleni (kufanele uqaphele ukuthi inongiwe kakhulu) noma isetshenziswe ngaphandle ngokhilimu.
Vitamin D
Uma izinhlungu zemisipha noma ama-spasms zenzeka njalo, kungahle kube nokushoda kukavithamini D. Kungatholwa ngokusebenzisa izithasiselo, kanye namaqanda aqinisiwe, inhlanzi nobisi. Ukuvezwa yilanga njalo kuyindlela engcono yokuthola uvithamini D.