Njengamanje, kukhona ucwaningo oluncane lokuxhuma ngokuqondile ukudla nokuzala kwabesifazane abane-endometriosis . Azikho ukudla okutholakala ngokwesayensi okuzokusiza ukuthi ukhulelwe . Kodwa-ke, sekuye kwacwaningwa mayelana nendima yokudla kanye nobuhlungu be-pelvic kwabesifazane abane-endometriosis. Kunezifundo ezibheke ekudleni kanye nengozi enkulu ye-endometriosis.
Kungenzeka yini ukuthi izinguquko zokudla ezinciphisa ubuhlungu be-pelvic-noma ukunciphisa ingozi yesifo-zingakusiza ukhulelwe? Kuleli phuzu, asazi.
Uma izilonda ze-endometrial noma izibambiso zivimbela ama-tubes fallopian , noma ziphazamisa ukuvuthwa noma ukuhamba kwe- tube fallopian enempilo , akukho nokudla okungathuthukisa isimo. Ukuhlinzwa noma ukwelashwa kwe-IVF kuyadingeka.
Lokho kusho ukuthi ukudla kungathuthukisa izinkinga zokukhulelwe kanye nokuphathwa kokwelapha noma ukuhlinzwa. Nakhu okushiwo ucwaningo ku-endometriosis nokudla.
Ama-Omega-3s amaningi, amafayibha amancane okudlulisa
Kuzo zonke izifundo zokudla nokuphela kwe-endometriosis, ucwaningo olubheke kumafutha "omuhle" noluthi "olubi" maqondana nesifo sengqondo se-endometriosis yilokho olukhulu kakhulu nolunamandla kakhulu.
Abesifazane abadla amazinga aphezulu amafutha ashubile cishe banokuphela kwe-endometriosis. Ngakolunye uhlangothi, abesifazane abano-fat omega-3 fatty acids ekudleni kwabo bancane amathuba okuthola ukuthi banesifo.
Ngokuvamile, ochwepheshe bezokudla bancoma ukuthi bonke abantu banciphise noma basuse amafutha esitokisini ekudleni kwabo futhi bakhulise ukungenisa kwe-omega-3. Lokhu kungokwenyama yonke impilo enhle.
Ukudla okufanele ugweme noma uqaphele:
- Ukudla okuthosiwe
- Ama-pastries, ikakhulukazi labo abanokuthungwa okunamandla
- I-margarine (ngaphezulu kwenziwa ama-trans-fat mahhala)
- Abaqashi
- Imikhiqizo yokudla nesithako "amafutha ayingxenye ye-hydrogenated"
Ukudla kufanele ukengeze ekudleni kwakho ukwandisa amafutha omega-3 enempilo:
- Amafutha aqoshiwe
- Amafutha wezinhlanzi
- Imbewu ye-Chia
- Ama-Walnuts
- Uhlobo lwenhlanzi
- Mackerel
- Ama-oyster
- Isipinashi
Ukwengeza i-antioxidants ekudleni kwakho
Ukucindezeleka okwe-oxidative kungadlala indima ekupheleni kwe-endometriosis. Kungenzeka ukuthi wezwe ngama-radicals mahhala. Ama-radicals amahhala adalwe ngaphakathi kwamaseli ethu lapho izibopho ezinzima zamangqamuzana zihlukana. Lezi zibopho ezimangqamuzana zamangqamuzana zifuna amanye ama-molecule futhi zizama ukweba noma ukuphula izibopho zazo ngaphandle. Lokhu kungaholela ekulimaleni komzimba nokufa. Le nqubo ibizwa ngokuthi "ukucindezeleka kwe-oxidative."
Okunye umsebenzi wamahhala omzimba emzimbeni kuvamile. Ngokwesibonelo, ukudala ama-radicals mahhala kuyingxenye yokuthi isistimu yomzimba yomzimba ilwa kanjani nesifo. Ufuna umzimba wakho uhlukanise "amangqamuzana amabi" njengama-bacteria noma ama-virus. Ukucindezeleka okwenziwe nge-oxidative nakho kubhekene nenqubo yemvelo yokuguga.
Kodwa-ke, uma ama-radicals ekhululekile egcwele kakhulu, angahlasela amangqamuzana amaningi anempilo. I-radicals yamahhala ekhululekile iholela ekusebenziseni uketshezi, nge-radicals yamahhala ehlukanisa izibopho eziningi zamangqamuzana. Lokhu kungabangela izifo nokuguga.
Abacindezeli bezinto eziphilayo zokucindezeleka okwenziwe nge-oxidative baphakeme kakhulu kwabesifazane abane-endometriosis.
Kucatshangwa ukuthi lawa makaki angakhuthaza izicubu ezinjenge-endometrili ukuze zikhule futhi zinamathele ezithombeni nasezindaweni ezingaphandle kwesibeletho. Enye indlela yokunciphisa ukucindezeleka kwe-oxidative emzimbeni ukwandisa inani lama-antioxidants ekudleni kwakho.
Ama-antioxidants ayeka ukusabela kwamakhansela omonakalo wamangqamuzana obangelwa ama-radicals mahhala. Esikhundleni sokuhlukana kwamahhala ngaphandle kwesinye isilwane esinempilo (okukhulisa ngakho ukukhulisa ama-radicals amaningi mahhala), iyazihlanganisa ne-antioxidant. I-antioxidant ayinqamuleli ukukhululeka kwamahhala, ivimba ukusabalalisa kwamakhansela okulimala kwamangqamuzana.
Abacwaningi bathole ukuthi abesifazane abane-endometriosis bavame ukuba ne-antioxidants ephansi ekudleni kwabo.
Ucwaningo olulodwa lwabeka abesifazane ekudleni okukhulu kuma-antioxidants izinyanga ezine. Ngemuva kwezinyanga ezine, ukuphazamiseka kwegazi ngenxa yokucindezeleka kwe-oxidative kulaba besifazane kwakungaphansi. Ukudla okufakwe ekudleni okunamandla okuyi-antioxidant yizo eziphezulu kumavithamini A, C, no-E.
Kulolu cwaningo oluthile, abahlanganyeli babehlose ukungenisa u-1050 μg we-vitamin A (amaphesenti angu-150 okunconywa kwansuku zonke), 500 mg wevithamini C (amaphesenti angu-660 wexabiso eliphakanyisiwe nsuku zonke), no-20 mg we-vitamin E (amaphesenti angu-133 i-RDA).
Indlela engcono kakhulu yokwandisa ama-antioxidants ekudleni kwakho ukudla ama-veggies amaningi nezithelo ezinempilo. Ukudla okuphezulu kuma-antioxidants (ikakhulukazi amavithamini A, C, no-E):
- Ubhatata
- Inkomo yesilwane
- Isipinashi
- Izaqathe
- Ikhathalophu
- I-Pepper
- Amamese
- Ama-peas omnyama
- Ama-oranges
- Ama-alimondi
- Imbewu ye-sunflower
- Amafutha amagciwane egolweni
I-yogurt kanye ne-Cheese: Ukudla Kwezilwane ze-Endometriosis
Esicwaningweni esasihlanganisa abesifazane abangaphezu kuka-70 000-neziguli ezingu-1,385 ezihlolwe nge-endometriosis-kutholakala ukuthi abesifazane abadla ukudla okungenani kathathu noma ngaphezulu kokudla kwezimbuzi kwakungamaphesenti ayisishiyagalolunye angamaphesenti angama-18 okutholakala ukuthi ane-endometriosis uma eqhathaniswa nabesifazane ababika kuphela ubisi obisibili amasevisi ngosuku.
Kungani ukudla kokudla kuhambisana nokunciphisa ingozi ye-endometriosis? Ingabe iprotheni yobisi? Amafutha obisi? Kungaba yini izakhi ezitholakala emikhiqizweni yobisi, njenge-calcium ne-vitamin D? Lokhu akuziwa.
I-Calcium Foods ye-Endometriosis
Uma ngabe i-calcium etholakala emikhiqizweni yobisi eyanciphisa ingozi ye-endometriosis, imikhiqizo yobisi akuyona inketho yakho kuphela. Lezi yizindaba ezinhle kulabo abanesifo sofuba noma ukungabekezelelani.
Ukutholakala kwe-calcium kutholiwe ukunciphisa ukucindezeleka okwenziwe nge-oxidative nokuvuvukala emzimbeni. Njengoba kunikezwe ukuthi kokubili ukucindezeleka okwenzakalayo nokuvuvukala kuhlotshaniswa ne-endometriosis, ukwengeza i-calcium eningi ekudleni kwakho kungasiza ukunciphisa ukuvuvukala.
Ukudla okune-calcium ephezulu kuhlanganisa:
- Imikhiqizo yobisi (ikakhulukazi i-mozzarella, ushizi we-cheddar, ne-yogurt)
- AmaSardine
- Ukwakhiwa ubisi oluhlukile (njengosawo, i-almond, noma ubisi lwekakhukhunathi)
- Ijusi le-orange eliqinisekisiwe
- Salmon, ngamathambo
- Okuphekwe ngaphambilini
I-Vitamin D ye-Endometriosis
Ucwaningo luye lwabona ukuthi abesifazane abanamavithamini D aphansi kakhulu amathuba okuba ne-endometriosis. Ucwaningo luye lwathola ukuthi amazinga aphansi e-vitamin D ahlotshaniswa nokungazelelwe kwamadoda nabesifazane.
Ucwaningo olulodwa lwaluhlola amazinga ka-vitamin D abesifazane ngokuphathelene nomngcipheko wabo we-endometriosis, ukuhlunga abesifazane abe ngamaqembu amahlanu. Bathola ukuthi abesifazane abafaka i-quintile ephezulu (enezinga eliphezulu kunawo wonke lavithamini D) babengamaphesenti angu-24 amathuba okuba ne-endometriosis uma kuqhathaniswa nalabo ase-quintile ephansi kakhulu.
Kodwa-ke, akukaboniswa ukuthi ukuthatha izithako ze-vitamin D noma ukudla ukudla okune-vitamin D kunganciphisa ingozi ye-endometriosis. (Ukudla akuyona indlela ephumelelayo yokuphakamisa amazinga e-vitamin D kunoma yikuphi.)
Eqinisweni, isilingo esincane semitholampilo esincane esiphakamiswe ngamabili esinqunyiwe sabekwa abesifazane abangama-50 000 IU kavithamini D masonto onke emva kokuhlinzwa nge-endometriosis. Izinga lobuhlungu besifazane ezithatha i-vitamin D azizange lihlise kakhulu uma kuqhathaniswa nabesifazane abangathathi isiswane.
Khuluma nodokotela wakho ngokuthola amazinga akho e-vitamin D avivinywa, ukuze uthole ukuthi ukulungiswa kwesokudla kukulungile yini.
Ukudla okuyi-Magnesium-Rich
Ucwaningo luye lwabona ukuthi abesifazane abangenalo i-magnesium banamathuba amaningi okuzwa isipiliyoni sokuqala (PMS) futhi banomlando wokukhulelwa.
Kuthiwani ngokuxhumana phakathi kwe-magnesium ne-endometriosis? Ucwaningo olulodwa lwathola ukuthi abesifazane abanomdla ophakeme we-magnesium-rich rich were likely to be diagnosed later with endometriosis.
Ukudla okune-magnesium ecebile kufaka:
- Ama-alimondi
- Isipinashi esilisiwe
- Amasheya
- Amantongomane
- Ubhontshisi omnyama
- Ezinye okusanhlamvu okuqinile
Ukudla Okungenalutho Kwe-gluten ne-Endometriosis
Okudlayo kungabalulekile njengokungakudli, ikakhulukazi uma unesifo se-celiac noma ubuzwe obuningi be-gluten. I-Gluten ithola icala ngenxa yezifo eziningi nezimo zezempilo, kubandakanya ukungabi nabantwana , nakuba kungabonakala emphakathini wesayense ukuthi kungakanani okusola ukuthi kufanele.
Ingabe i-gluten ingabangela izinkinga kulabo abane-endometriosis? Ngokwenhlolokazi yabesifazane abangu-11 000, ukuxilongwa kwangaphambili kwe-celiac kwandisa ingozi ye-endometriosis yokuxilongwa.
Esinye isifundo sibheke ukuthi ukudla okungenayo i-gluten kunganciphisa izimpawu zobuhlungu kubesifazane abane-endometriosis. (Laba besifazane babengatholakali noma babesolwa ngokuba nesifo se-celiac.) Abesifazane abachaze ubuhlungu babo obuhlobene nokuphela kwe-endometriosis babekwe ekudleni okungenalutho kwe-gluten izinyanga ezingu-12.
Ekulandeleni kwezinyanga ezingu-12, amaphesenti angu-75 abike kakhulu amanxeba okuncipha. Akekho kulaba besifazane ekudleni okungenayo i-gluten okwenzeke ubuhlungu obukhulu.
Njengazo zonke izifundo ezibalulwe kulesi sihloko, ukunciphisa ubuhlungu akusho ukuthi ukukhulelwa kwabo kuzoba ngaphezulu. (Lokho kwakungafundiwe.) Kodwa kuyathakazelisa ukucabangela.
Uma ufuna ukuzama ukudla okungenayo i-gluten, qiniseka ukuthi uthola izakhi ozidingayo. I-Gluten-free ayisho ngokuzenzekelayo enempilo. Eqinisweni, imikhiqizo eminingi ye-gluten ayinempilo.
Ukugwema abaphazamisi be-Endocrine ne-Estrogens yemvelo
Amanye ama-pesticides, ukungcola, namakhemikhali angena ekudleni kwethu ayaziwa abaphazamisi be-endocrine. Abaphazamisi be-Endocrine bangamakhemikhali (kokubili kwemvelo nokwenziwa) okuthonya ama-hormone amasistimu kokubili izilwane nabantu. Lokhu kuphazamiseka kwe-hormonal kungandisa ingozi yokukhubazeka kokuzalwa nomdlavuza, futhi kungaba nomthelela omubi ekukhiqizeni umzimba, amasosha omzimba kanye nezinhlelo zezinzwa.
Ikhwalithi yesipelingi iye yehla emphakathini jikelele, futhi ukungabi namuntu kokukhula komuntu kuye kwanda. Izimo zemvelo zisolakala ukuthi zingabangela imbangela yalezi zindlela ezibuhlungu. Njengamanje, iNational Institute of Environmental Health Sciences isekela izifundo ezibheke ekuxhumaneni okungenzeka phakathi kwabaphazamisi be-endocrine kanye nokungasebenzi, i-endometriosis, namanye amagciwane.
I-estrogens yemvelo ibaluleke kakhulu uma kuziwa endometriosis. I-estrogens yemvelo ihlanganisa i-xenoestrogens, engamakhemikhali afana ne-estrogen emzimbeni, kanye nama-phytoestrogens, okuyi-compounds e-estrogen efana nokudla.
Izilonda ze-Endometrial zondla i-estrogen. Ukuvezwa kwe-estrogen-mimickers kubhekwa ukuthi kwandisa ingozi yokuthuthukisa i-endometriosis noma ibuhlungu isimo.
Unganciphisa kanjani ukuvezwa kwakho kwe-estrogens yemvelo?
- Gwema amathini namaplastiki aseBPA . Thenga okusha uma kunokwenzeka, noma ukhethe ukudla okugcinwe ku-ingilazi noma iziqukathi ezingenayo i-BPA.
- Nciphisa ukusetshenziswa kwamaprotheni we-soy . I-Soy iqukethe i-phytoestrogens. (Kukhona impikiswano yokuthi ngabe i-soy ilungile noma imbi emnothweni wokuzala.)
- Gwema imikhiqizo eyaziwa ukuthi iphezulu ekuvezweni kwe-pesticide bese ukhetha i-organic lapho kunokwenzeka . Bheka uhlu lweDesign Working Group lwe-Environment Working Group ukuze uthole ukwaziswa kwamuva.
- Cabanga ngokukhetha kwakho ama-deodorants nezimonyo ngokucophelela . Hlola imikhiqizo oyisebenzisayo kwi-website ye-Environmental Working Group's Skin Deep.
Izwi elivela ku-Verywell
Ucwaningo ngokudla nokuphela kwe-endometriosis alukho okuphelele, okwamanje akukho bufakazi bokuthi ukushintsha ukudla kwakho kuzokwandisa amathuba okukhulelwa. Noma kunjalo, eziningi zezincomo ezingenhla zitholakale zilungile empilweni yakho ngokujwayelekile.
Ukwenza izinguquko ekuthuthukiseni ubuhle bakho kungakunika umuzwa wokulawula nokunika amandla. Ngesikhathi esifanayo, ukungena kulezi zinguquko zokuphila ngokulindela okungenangqondo kungenza isimo lapho uphonsa konke ukuthuthukiswa okukhulu okwenziwe uma ungawutholi lowo mphumela wokuhlola wokukhulelwa ngokushesha njengoba uthemba.
Uma unquma ukulandela noma yiziphi izincomo ezingenhla, gxila ekwenzeni lokhu impilo yakho yonke-hhayi kuphela ukukhulelwa.
> Imithombo:
> Hansen SO, uKnudsen UB. "I-Endometriosis, i-dysmenorrhoea nokudla. "I- Eur J Obstet Gynecol Biol ephikisayo . 2013 Jul; 169 (2): 162-71. doi: 10.1016 / j.ejogrb.2013.03.028. I-Epub 2013 Meyi 2.
> Harris HR, Chavarro JE, uMalspeis S, Willett WC, Missmer SA. "Ubisi-ukudla, i-calcium, i-magnesium, ne-vitamin D yokudla kanye ne-endometriosis: isifundo esingaba seqembu. " Am J Epidemiol . 2013 Mar 1; 177 (5): 420-30. i-doi: 10.1093 / aje / kws247. I-Epub 2013 Feb 3.
> Marziali M, Venza M, Lazzaro S, Lazzaro A, Micossi C, Stolfi VM. "Ukudla okungenalo i-Gluten: isu elisha lokuphathwa kwe-endometriosis ehambisana nobuhlungu? " Minerva Chir . 2012 Dec; 67 (6): 499-504.
> Mier-Cabrera J, Aburto-Soto T, Burrola-Méndez S, Jiménez-Zamudio L, Tolentino MC, Casanueva E, Hernández-Guerrero C. "Abesifazane abane-endometriosis bathuthukisa izimpawu zabo zokuvimbela i-antioxidant ngemuva kokusetshenziswa kokudla okunamandla okuvikela i-antioxidant. "I- Reprod Biol Endocrinol . 2009 Meyi 28; 7: 54. i-doi: 10.1186 / 1477-7827-7-54.
> Stephansson O, i-Falconer H, uLudvigsson JF. "Ingozi ye-endometriosis kwabesifazane abangu-11 000 abanesifo se-celiac. " Uhlehlisiwe . 2011 Oct; 26 (10): 2896-901. i-doi: 10.1093 / i-humrep / i-der263. Epub 2011 Aug 12.