ʻO KA LĀ O KA HONUA ARTHRITIS 2020: 15 NĀ MEAʻAI E ʻAI A PALE I KA MAʻI O KA MAʻI - PAMPEREDPEOPLENY.COM

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Ka home Ola Wellness Wellness oi-Amritha K Na Amritha K. ma ʻOkakopa 12, 2020

ʻIke ʻia ʻo 12 ʻOkakopa ma ke ʻano he World Arthritis Day. Hoʻolālā ka lā e hoʻolaha i ka ʻike e pili ana i ka maʻi a me kona mau ʻano like ʻole a me nā hopena o ke kino a me ka naʻau. ʻO ke poʻomanaʻo o ka World Artritis Day 2020 ʻo 'Time2Work'.

ʻO kahi hui pū kekahi o nā maʻi o nā maʻi āpau, kahi e hoʻouka ai ka ʻōnaehana paleʻāina iā ia iho [1] . ʻO ka ʻano maʻamau o ka autoimmune arthritis ka rheumatoid arthritis. Wahi a nā hōʻike, kokoke i ka hapalua o ka heluna nui o ka honua i loaʻa i hoʻokahi a i ʻole ke ʻano ʻē aʻe o ka maʻi autoimmune arthritis a he 50 keneta wale nō o lākou i loaʻa i ka hōʻailona kūpono. [elua] .

He aha ka maʻi o ke autoimmune?

E like me ka mea i ʻōlelo ʻia aʻe nei, wehewehe ʻia ke ākea autoimmune ma ke ʻano he hui like ʻole o ka arthritis a me ka arthritis kahi kūlana e pili ai nā mākala a puni nā hono o ke kino, e like me nā kuli, kua, nā pūlima, nā manamana lima, a pēlā aku. ʻeha a me ka neʻe ʻana i ka neʻe ʻia. ʻIke ʻia kēia ʻano i ka poʻe ma luna o ka makahiki 60 a hiki ke hōʻino i ko lākou mau makahiki.

Aia ma kahi o 100 mau ʻano o ka maʻi pākī. Hoʻohālikelike nā ʻano ʻokoʻa i nā ʻōuli like ʻole, a ʻo rheumatoid arthritis (RA) a me psoriatic arthritis kekahi o nā ʻano maʻamau o ka autoimmune arthritis. [3] .

Hoʻohālikelike nā ʻōuli o ka maʻi autoimmune arthritis ma muli o ke ʻano o ke ʻano o ke ʻano o ka maʻi rumitis, akā naʻe, ʻo kekahi o nā ʻōuli maʻamau e like me ka luhi, ke kuni, ka ʻeha pū, ka paʻakikī, ka pehu ʻana a me ka nāwaliwali [4] .

I kēia ʻatikala, e ʻimi mākou i nā meaʻai maikaʻi a maikaʻi ʻole hoʻi no kēlā me kēia kanaka me ka maʻi pākī.

ʻO kaʻai a me ka huehue

ʻO kaʻeha mau i nā hono i nā manawa i hiki ʻole ke hoʻomanawanui ʻia a hoʻoneʻe ʻole iā ʻoe kahi hōʻailona nui o ka maʻi o ka maʻi. ʻO ka mea mua i hiki i kekahi ke hana e pale i kēia ʻōuli mai ka ʻino ʻana ʻo ka hōʻalo ʻana i kekahi mau meaʻai e hoʻonāukiuki ai i ka maʻi o ka maʻi. Aia kekahi mau meaʻai i waiwai i nā momona momona a me nā kō a hiki ke hoʻonui i ka mumū, hoʻonui i nā manawa o nā maʻi puʻuwai a hōʻino i ke kino. [5] . Akā, aia kekahi mau mea meaʻai e hiki ai ke hōʻemi i ka mumū a mālama i ka ʻāʻī o ke kakahiaka a me ka ʻehaʻeha i ke kaha. ʻAʻohe lāʻau lapaʻau i ʻike ʻia no ka maʻi kō, akā hiki ke mālama ʻia kona mau ʻōuli ma o ka hoʻololi ʻana i kāu papaʻai [6] .

ʻO ka ʻai ʻana i nā meaʻai anti-inflammatory a me ka hōʻalo ʻana i kekahi mau meaʻai maikaʻi ʻole no ka maʻi kōpaʻa e kōkua ia e hōʻemi i nā ʻōuli. ʻO kahi laʻana, ʻo ka aila ʻoliva a me nā ʻakaʻakai nā meaʻai e hōʻoluʻolu i ka ʻehaʻeha. Maikaʻi nā meaʻai momona Carotene no ka hoʻōla ʻana i ka maʻi kō [7] . Eia nō naʻe, aia kekahi mau meaʻai e hoʻonāukiuki i ka ʻeha o ka maʻi. Inā ʻoe e ʻeha nei i ka rheumatoid arthritis, hiki i nā meaʻai waiwai waiwai uric e like me ke kōmato ke hoʻonui i ka ʻeha pū [8] .

lole ʻauʻau umauma nui me ka nui

E like me ke kuhikuhi ʻana a kahi noiʻi, ʻaʻohe papaʻai kikoʻī no ka maʻi pākī. A ua kuhikuhi ʻia kahi noiʻi ʻana he 24 pakeneka o nā kānaka me ka rheumatoid arthritis i hōʻike ua loaʻa ka hopena o kā lākou papaʻai i ke koʻikoʻi o kā lākou mau ʻōuli. [9] .

Pono e akahele kekahi i ka ʻohi ʻana i nā meaʻai anti-inflammatory a me ka palena ʻana a i ʻole ka hōʻalo ʻana i nā meaʻai e hoʻonāukiuki ai i ka ʻeha pū, i mea e kōkua ai i ka hoʻomaha ʻana i nā ʻōuli e pili ana i ka maʻi kō.

Nā meaʻai e ʻai ai no ka maʻi ʻoʻoleʻa

Nui a hewahewa nā meaʻai e hiki ke kōkua i ka hōʻoluʻolu a kōkua paha i ka hoʻomaha ʻana i kekahi ʻeha pū e pili pū ana me ka maʻi kō. E koho pono.

1. Nā hua palaoa holoʻokoʻa

Wahi a nā noiʻi, ʻo ka ʻai ʻana i nā hua āpau i ka hoʻohālikelike ʻana i ka berena keʻokeʻo, ka laiki a pasta paha hiki ke hoʻēmi nui i ka lī. Hiki ke kōkua i ka ʻike o ka fiber i loko o nā hua āpau e hōʻemi i ka lī [10] . Eia kekahi, kōkua nā kīʻaha āpau i nā pae haʻahaʻa o ka C-reactive protein (CRP) i loko o ke koko, kahi kumu nui o ka līlū ma ka rheumatoid arthritis. [umikumākahi] .

Pau nā meaʻai e like me ka oatmeal, laiki palaunu a me nā palaoa palaoa.

2. Iʻa momona

Wahi a nā noiʻi, nā mea ʻai i waiwai i ka omega-3 fatty acid hiki ke kōkua i ka hoʻohaʻahaʻa ʻana i ka lī [12] . Hiki i nā omega-3 kai momona momona i loaʻa i nā iʻa ke ʻoki i nā pae kolesterol maikaʻi ʻoiai hiki i ka rheumatoid arthritis ke hoʻokau iā ʻoe i ka nui o ka pilikia o ka maʻi puʻuwai. No laila, ʻo ka ʻai ʻana i ke kolamu maikaʻi e hiki ke kōkua iā ʻoe e mālama i ka naʻau o kou puʻuwai [13] .

ʻO nā iʻa e like me ka salemona a me nā heleuma nā kumuwaiwai maikaʻi loa o ka omega-3 fatty acid. ʻO ka ʻai ʻana i ka iʻa i pālua i ka pule e hele lōʻihi loa i ka mālama ʻana i ka puʻuwai me ke olakino.

3. Nā mea kanu ʻōmaʻomaʻo

ʻO ka wikamina E i loaʻa i nā lau lau ʻōmaʻomaʻo e like me ka milo a me ka broccoli e pale i ke kino mai nā mole mole [14] . Hiki i nā mea kanu ʻōmaʻomaʻo, piha pū me nā huaora a me nā minelala e like me ka calcium, hao a me nā phytochemicals, hiki ke kōkua i ke kaua ʻana i nā maʻi ʻino, a laila lilo ia i mea maikaʻi loa no ka poʻe me ka maʻi pākī.

Hoʻopili i nā mea ʻōmaʻomaʻo e like me methi, spinach, broccoli, Palukela kupu , kale a me bok choy i kāu papaʻai.

4. Nut

ʻO nā hua momona kahi kumu maikaʻi loa o ka omega-3 fatty acid a me ka huaola E e kōkua i ke kaua ʻana me ka maikaʻi. ʻO ka hapa nui o nā hua kukui i waiwai i nā antioxidant e kōkua e mālama a hakakā i nā pohō i hoʻokumu ʻia e ka mumū [umikumālima] .

E hōʻoia e hoʻokomo i nā ʻalemona, nā walnuts i kāu papaʻai i kēlā me kēia lā e mālama i ka palapū. Hiki iā ʻoe ke hoʻohui pū hua chia i kāu papaʻai.

pehea e wehe ai i nā keʻokeʻo mai ka maka ma ka home

5. Aila Olive

Ua ʻike anei ʻoe he maikaʻi loa ka papaʻai Mediterranean no ka poʻe e ʻeha nei i ka lī a me ka rheumatoid arthritis? ʻĀ, ʻo ia nō [16] . ʻO ka ʻaila ʻoliva, kahi ʻāpana nui o ka Papaʻai Mediterranean , maikaʻi ia no ka poʻe e ʻeha nei i ka maʻi rumatika. ʻO ka hui i loaʻa i loko o ka aila ʻoliva, nāna e hāʻawi i kona ʻono, aneane like ka maikaʻi me ka lawe ʻana i nā painkillers [17] .

6. Berry

ʻO nā hua he ala maikaʻi loa e mālama i ka mumū ma muli o ke kuamoʻo. Ua ʻike anei ʻoe i nā hua he kumu maikaʻi loa ia no nā anti-inflammatory waiwai? ʻO Anthocyanins, ka mea hōʻaiʻē iā ia i kona kala, waiwai nui i nā anti-inflammatory waiwai [18] . No laila, hiki i kēia mau meaʻai ke hoʻōla pono i nā maʻi e pili ana i ka maʻi.

ʻO nā strawberry, ʻeleʻele a me nā blueberry kekahi o nā koho maikaʻi loa.

7. Kahakaha

Hiki i kēia mea uliuli ke hiki ke kōkua i ka hōʻoluʻolu i nā ʻōuli o ka maʻi kō [19] . ʻO nā mea anti-inflammatory o ka ginger me he mea lā e kōkua i ka hōʻoluʻolu i ka ʻeha a hoʻomaikaʻi i ka hana pū i loko o ka poʻe i loaʻa i ka maʻi kō.

8. Kālika

Loaʻa ʻo Garlic i ka diallyl disulfide, kahi hui anti-inflammatory e palena ana i nā hopena o nā cytokine pro-inflammatory - kahi e hoʻonui ai i ka mumū [iwakālua] . ʻLiclelo ʻia ʻo Garlic ka mea hiki ke kōkua i ke kaua ʻana i ka mumū a kōkua paha i ka pale ʻana i ka hōʻino ʻia o ka cartilage mai ka maʻi kō.

Nā meaʻai e hōʻalo ai no ka maʻi o ka maʻi

E heluhelu e aʻo e pili ana i nā meaʻai e hoʻonāukiuki ai i ka maʻi ahulau e pono ai ʻoe e hōʻalo.

9. ʻO ka kōpaʻa a hoʻomaʻemaʻe ʻia i nā kinikini

Pono e hemo i nā kōpaʻa kōpaʻa a hoʻomaʻemaʻe ʻia mai ka papaʻai o nā mea maʻi e ʻehaʻeha nei i ka rheumatoid arthritis no ka mea ʻo nā sugars i hana ʻia e hoʻoulu i ka mumū i loko o ke kino e ka hoʻonui ʻana i ka hoʻokuʻu ʻia ʻana o nā cytokine, nā ʻelele hoʻāla. [iwakāluakumakahi] .

Hōʻalo i nā mea ʻala, nā meaʻai i hana ʻia, nā soda a me nā mea i hoʻomoʻa ʻia i hana ʻia i ka palaoa keʻokeʻo. Inā ʻo ʻoe kekahi e leʻaleʻa i ka mālama ʻana e like me nā pōpō, nā ʻāpana berena keʻokeʻo, nā kuki, nā puffs, nā pōpō, a pēlā aku, ʻo ka manawa kēia e haʻi maikaʻi ai i kēia mau meaʻai.

ʻeha ma ka waha nā lāʻau lapaʻau home

10. Nā Mea Hana Hana Waiu

ʻO kēia kekahi o nā meaʻai kiʻekiʻe e hōʻalo ʻia me ka arthritis no ka mea aia nā huahana waiū i nā protein i hiki ke hōʻeha i ka ʻeha o ka maʻi [22] . ʻO nā protein casein a me ka whey, i loaʻa i nā huahana waiū hiki ke hoʻoulu i nā hōʻailona rheumatoid arthritis.

Hōʻalo i ka waiū, ka tī, ka bata a me nā huahana waiū ʻē aʻe a hoʻololi i kahi papaʻai mea kanu no nā koho waiu ʻē ʻole .

11. Nā meaʻai i hoʻomoʻa ʻia a me nā meaʻai i hana ʻia

ʻAʻole kēia he lono maikaʻi loa e like me nā meaʻai palai hiki ke alakaʻi i ka mumū mau a hoʻomāhuahua i nā ʻōuli o ka maʻi pākī. Hoʻokomo kēia mau mea i ka hana o nā toxins i kapa ʻia ʻo Advanced Glycation End Products (AGES) e hoʻonāukiuki i ka mumū [2. 3] .

Hōʻalo a kau palena paha i kāu ʻai ʻana o nā meaʻai palai a hoʻoponopono ʻia e like me kaʻiʻo palai a hoʻomākaukau i nā meaʻai paʻa.

12. ʻO ka paʻakai a me nā mea mālama

ʻO ka paʻakai nui loa kekahi o nā kumu nui o ka puhū. ʻO ka ʻai pinepine ʻana o nā meaʻai i piha i ka nui o ka sodium (ʻo nā meaʻai he nui ka paʻakai a me nā mea mālama ʻē aʻe e hoʻolaulaha i nā ola lōʻihi) ka hopena o ka mumū o nā hono. [24] .

E hoʻohui i ka paʻakai liʻiliʻi i kāu meaʻai a ʻoiai e kūʻai ana i nā huahana meaʻai, heluhelu i ka lepili e nānā ai i nā mea hana.

13. ʻiʻo ʻulaʻula

ʻO ka pīpī, ka puaʻa, ka puaʻa, kaʻiʻo kao, ka palaʻai, a pēlā aku, ʻai ʻia i ka ʻulaʻula, a pono e hōʻalo ʻia e ka poʻe me nā ʻano ʻeha. [25] . Ma muli o ke kiʻekiʻe o ka ʻiʻo ʻulaʻula i loko o ka omega-6 fatty acid, ʻaʻole momona o ke olakino, kahi e hōʻiliʻili ʻia i loko o ke kino e hiki ke hoʻonui i nā kiʻekiʻe kolesterol a me nā momona momona, e hoʻomāhuahua ana i ka mumū o nā hono i nā poʻe me ka maʻi pākī. [26] .

Ua hōʻike ʻia kahi noiʻi ua ʻike ʻia ka poʻe i haʻalele i ka ʻiʻo ʻulaʻula i kā lākou papaʻai ua hoʻomaikaʻi i kā lākou mau hōʻailona [27] .

14. ʻAlekohola

ʻO ka waiʻona kekahi i waena o ka mea kiʻekiʻe i ka papa inoa o nā meaʻai e hōʻalo ai no ka maʻi kō. ʻO kēlā me kēia ʻano ʻona kaona nui loa i ke ʻano a me ka ʻai ʻana i nā mea liʻiliʻi hiki ke hoʻoulu i ka mumū o nā hono a hoʻonui i nā ʻōuli o ke ʻano. [28] .

15. Aila Kina

Hoʻomaʻa ʻia ka nui o nā kīʻaha i ka hoʻohana ʻana i ka aila kulina, ma nā home a me nā hale ʻaina, ʻo kekahi o lākou ka iʻa i kālua ʻia, nā mea ʻai veg, a pēlā aku. Ua ʻike ʻia ka ʻaila kulina e hoʻomākaukau maikaʻi ʻia ke ʻano o ka pā. Eia nō naʻe, waiwai ka aila kulina i nā omega-6 fatty acid, ʻaʻole maikaʻi ke olakino no ke kino o ke kanaka, ʻokoʻa ka omega-3 fatty acid i maikaʻi no ka maʻi ʻōpū. [29] . Hiki i kēia mau momona momona ke hoʻonāukiuki i nā hono e hoʻonāuki i ka maʻi kō.

Hoʻololi i nā meaʻai i loaʻa nā omega-6 fatty acid me nā anti-inflammatory omega-3 ʻē aʻe e like me ka aila ʻoliva, nā nati etc.

ʻO kekahi o nā ʻano meaʻai ʻē aʻe e hōʻalo ʻia e kahi kanaka me ka maʻi kōpaʻa penei [30] :

Eggplant (brinjal)
ʻO nā meaʻai momona Gluten e like me ka berena, chapati, biscuits, a pēlā aku.
ʻO Tomato
ʻO nā pūpena e like me ka ʻula, ʻōpae, ka ʻōpelu a pēlā aku.
Kope

Ma kahi palapala hope loa…

ʻO ka laina lalo e pono i kahi kanaka e ʻeha nei i ka maʻi pīpī e ʻohi pono i kāna mau meaʻai. ʻAʻohe meaʻai kikoʻī no ka maʻi kō, akā, me nā meaʻai anti-inflammatory i kāu papaʻai a me ka palena ʻana i nā meaʻai e hoʻonāukiuki i ka ʻeha pū ka hopena maikaʻi loa.

ʻO ke ala maikaʻi loa e hakakā ai i ka rheumatoid arthritis a mālama i ka mumū ma ke kaha e lawe i kahi papaʻai kaulike e waiwai ana i nā antioxidants, vitamina E a me nā omega-3 fatty acid.