Abincin da za ku ci-kuma don guje wa-Idan kuna fama da Endometriosis

Wadatacce

• Me yasa Bin "Endometriosis Diet" ke da mahimmanci
• Abinci da abubuwan gina jiki da yakamata ku ci don taimakawa Alamomin Endometriosis
• Abinci da Sinadaran da yakamata kuyi la'akari da iyakancewa idan kuna da Endometriosis
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Idan kun kasance ɗaya daga cikin mata miliyan 200 a duk duniya tare da endometriosis, wataƙila kuna da masaniya game da raunin sa hannu da haɗarin rashin haihuwa. Kulawar haihuwa na Hormonal da sauran magunguna na iya yin abubuwan al'ajabi ga alamun da illolin yanayin. (Mai alaƙa: Alamomin Endometriosis da kuke Bukatar Sanin Game da su) Amma, sau da yawa ana mantawa da shi shine gaskiyar cewa sauƙaƙan canje-canje ga abincin ku na iya tafiya mai nisa.

"Tare da duk marassa lafiyar haihuwa da nake aiki tare, babban mahimmancin ƙoƙarin ƙoƙarin sarrafa alamun endometriosis shine samun daidaitaccen abinci mai ƙoshin abinci mai ƙoshin lafiya mai kyau, 'ya'yan itatuwa da kayan marmari, fiber mai yawa da lafiya mai, ”in ji Dara Godfrey, RD, masanin abinci mai gina jiki da ƙwararrakin haihuwa tare da Progyny. Gabaɗaya ingancin abinci yana da mahimmanci fiye da cin kowane takamaiman abinci; duk da haka, wasu abubuwan gina jiki na iya taimakawa rage kumburi (sabili da haka zafi), yayin da wasu abinci musamman ke sa ciwon endo ya yi muni.

Kuma ba wai kawai ga masu fama da ciwon baya na dogon lokaci ba-wasu bincike sun nuna idan kuna cikin haɗari mai yawa don yanayin (kamar idan dangin ku yana da shi) ko kuma kun sami ganewar asali da wuri, canza abincin ku na iya rage haɗarin ku. .

Gaba, cikakken tsinkaya akan abinci na endometriosis, gami da abincin da zasu iya taimakawa-da waɗanda yakamata ku tsallake ko iyakance idan kuna fama da yanayin.

Me yasa Bin "Endometriosis Diet" ke da mahimmanci

Ana nuna alamar endometriosis ta raɗaɗi mai raɗaɗi amma kuma yana jin zafi yayin jima'i, kumburin ciki, raunin hanji mai zafi, har ma da ciwon baya da ƙafa.

Abin da ke taimakawa ga wannan ciwo: kumburi da rushewar hormone, dukansu biyu suna da tasiri sosai ta hanyar cin abinci, in ji Columbus-based nutritionist Torey Armul, R.D., mai magana da yawun Cibiyar Gina Jiki da Dietetics.

Bugu da ƙari, abin da kuke ci yana taka muhimmiyar rawa wajen magance matsalolin iskar oxygen, in ji Armul, tun da rashin daidaituwa na antioxidants da nau'in oxygen mai amsawa (ROS) ke haifar da wannan lalacewa. Kuma 2017 meta-bincike a Magungunan Oxidative da Tsawon Rayuwa yana nuna damuwa na oxyidative na iya ba da gudummawa ga endometriosis.

A takaice, cin abinci na endometriosis mai amfani ya kamata ya mayar da hankali kan rage kumburi, rage damuwa na oxidative, da daidaita hormones. (Mai Alaƙa: Yadda Za a Daidaita Hormones ɗinku Na Halitta don Ƙarfin Kuzari)

Abinci da abubuwan gina jiki da yakamata ku ci don taimakawa Alamomin Endometriosis

Omega-3

Ɗaya daga cikin mafi kyawun hanyoyin da za a magance ciwo shine a ci yawancin omega-3 fatty acids mai hana kumburi, in ji Godfrey. Nazarin da yawa sun nuna omega-3s-musamman EPA da DHA-taimakon hanawa da magance kumburi a cikin jiki. Salmon daji, kifi, sardines, walnuts, flaxseed ƙasa, tsaba chia, man zaitun, da ganyen ganye duk babban zaɓi ne, duka masana abinci mai gina jiki sun yarda. (Mai Alaƙa: Abincin Abinci 15 da Ya Kamata Ku Ci akai-akai)

Vitamin D

"Vitamin D yana da tasirin anti-mai kumburi, kuma bincike ya gano alaƙa tsakanin girman girman cyst a cikin mata masu ciwon endometriosis da ƙananan matakan bitamin D," in ji Armul. Ta kara da cewa, Vitamin din yana da karanci a yawancin abinci, amma kayayyakin kiwo kamar madara da yoghurt galibi ana samun karfinsu kuma ana samun su cikin sauki, in ji ta. FWIW, akwai wasu bincike masu cin karo da juna game da rawar da kiwo ke takawa a kumburi, amma Armul ya nuna wannan babbar ƙungiyar abinci ce ta ƙunshi komai daga yogurt Girkanci zuwa ice cream da milkshakes. Kayan kiwo da madara mai ƙananan kitse shine mafi kyawun fa'idar ku don rage kumburi. (FYI, ga duk abin da kuke buƙatar sani game da abubuwan abinci.)

Idan kun kasance marasa haƙuri na lactose, vegan, ko kuma ba sa samun hasken rana, Armul yana ba da shawarar shan kariyar bitamin D a kullun. “Mutane da yawa suna da karancin bitamin D musamman a lokacin sanyi da kuma bayan watanni,” in ji ta. Neman 600 IU na bitamin D, shawarar yau da kullun da aka ba da shawarar.

Samfura mai launi

A cikin binciken 2017 daga Poland, masu bincike sun ba da rahoton cewa ƙarin 'ya'yan itatuwa da kayan marmari, mai na kifi, kayayyakin kiwo masu wadatar alli da bitamin D, da omega-3 fatty acid suna rage haɗarin ku na endometriosis. Amfanin samfur mai launi ya fito ne daga rage damuwar oxyidative-ɗora akan antioxidants yana yaƙar lalacewa kuma yana rage alamun endo, in ji Godfrey. Mafi kyawun abinci don hakan: 'ya'yan itatuwa masu haske kamar' ya'yan itatuwa da citrus, kayan lambu kamar ganye mai duhu, albasa, tafarnuwa, da kayan ƙanshi kamar kirfa.

Abinci da Sinadaran da yakamata kuyi la'akari da iyakancewa idan kuna da Endometriosis

Abincin da aka sarrafa

Kuna so ku guje wa ƙwayoyin cuta gaba ɗaya, waɗanda aka sani suna haifar da kumburi a cikin jiki, in ji Armul. Wannan shine abinci mai soyayyen abinci, abinci mai sauri, da sauran abincin da aka sarrafa sosai.

Godfrey ya yarda, yana ƙara abinci da aka sarrafa da yawan sukari sau da yawa yana haifar da ciwo ga masu fama da endo. "An danganta cin abinci mai yawan kitse, sukari, da barasa tare da samar da radicals kyauta - kwayoyin da ke da alhakin haifar da rashin daidaituwa da ke haifar da damuwa na oxygen," in ji ta. (Mai alaƙa: 6 "Abincin da aka sarrafa sosai" Abincin da Wataƙila kuna da shi a Gidan ku Yanzu)

Jan Nama

Yawancin karatu sun ba da shawarar cin jan nama sau da yawa yana ƙara haɗarin ku na endometriosis. Godfrey ya ce "An danganta jan nama zuwa matakan estrogen mafi girma a cikin jini, kuma tun da estrogen yana taka muhimmiyar rawa a cikin endometriosis, yana da amfani don yankewa," in ji Godfrey. Maimakon haka, kai ga kifi mai arzikin omega-3 ko ƙwai don furotin, Armul ya nuna.

Gluten

Ko da yake alkama ba ya damun kowa, Godfrey ya ce wasu masu fama da cutar endo za su sami raguwar zafi idan sun yanke kwayoyin furotin daga abincin su. A zahiri, bincike daga Italiya ya gano cewa cin abinci ba tare da gurasa ba tsawon shekara guda ya inganta jin zafi ga kashi 75 na masu fama da cutar endometriosis da ke cikin binciken.

FODMAPs

Yana da yawa ga mata su sami endometriosis da ciwon hanji na hanji. Daga cikin waɗanda ke yin hakan, kashi 72 cikin ɗari sun inganta alamun gastro na su bayan makwanni huɗu na ƙarancin abincin FODMAP a cikin binciken 2017 na Ostiraliya. FYI, FODMAP yana nufin Fermentable Ogligo-, Di-, Mono-saccharides And Polyols, doguwar magana ga carbs waɗanda ba su da kyau a cikin ƙananan hanji ga wasu mutane. Going low-FODMAP ya hada da yankan alkama da alkama, tare da lactose, sugar alcohols (xylitol, sorbitol), da wasu 'ya'yan itatuwa da kayan marmari. (Don cikakkun bayanai, duba yadda wani marubuci ya yi ƙoƙarin ƙoƙarin rage cin abinci na FODMAP don kanta.)

Wannan na iya zama mai rikitarwa-ba kwa son yin birgima akan antioxidants masu yawa a cikin samfur ko bitamin D wanda galibi yana fitowa daga kiwo. Mafi kyawun fa'idar ku: Mayar da hankali kan yanke ƙwararrun masanan abinci sun san ƙara yawan matsalolin endo da haɓaka cin abincin da masu fa'ida ke cewa na iya taimakawa. Idan har yanzu kuna da ciwo ko wasu alamun gastrointestinal bayan hakan, duba cikin rage alkama da sauran FODMAPs yayin da har yanzu kuna haɓaka abubuwan da ba su da laifi ba masu wadatar antioxidants.

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