Ukudla kwesifo samathambo, amasonto ama-4, -12 kg

Ukwehlisa isisindo kuze kufike ku-12 kg emavikini amabili.

Okuqukethwe kwekhalori lansuku zonke isilinganiso ngu-1000 Kcal.

Isifo sokuqaqamba kwamalunga sisho isifo sokuvuvukala kwamalunga. Uma uqala ukuzwa ubuhlungu emalungeni (lokhu kwenzeka kaningi lapho uhamba), kufanele ubonane nodokotela. Kungenzeka ukuthi yile ndlela lesi sifo esihlangene esizibonakalisa ngayo.

Ukunciphisa imiphumela emibi ye-arthritis, kunconywa ukunamathela ekudleni okukhethekile. Lo mkhuba usiza ukunciphisa isisindo somzimba (uma kunesidingo), ukunciphisa ukuvuvukala, ubuhlungu nokuvuvukala emajoyintini.

Izidingo zokudla ze-arthritis

Yini ebangela i-arthritis? Ngokusho kwedatha yesayensi, imbangela ngqo yalesi sifo ayikatholakali, kepha okulandelayo kubhekwa njengezinto ezivusa inkanuko kakhulu:

- ukutheleleka;

- wathola ukulimala;

- ukukhuluphala ngokweqile;

- komzimba

- isifo somzimba;

- ukungabi namavithamini.

Manje akufanele idliwe yiziguli ezine-arthritis?

  • Ikhofi elinamandla netiye. Kufanelekile ukuyeka lezi ziphuzo, ngoba ukuhlukunyezwa kwazo kungaholela ekutholakaliseni i-calcium ngenxa yobuningi be-caffeine ekuzo. Lokhu kwenza isifo samathambo sibe sibi kakhulu.
  • Izitsha zenyama. Imikhiqizo yezilwane iqukethe i-arachidonic (i-polyunsaturated omega-6 fatty) acid. Iphuka emzimbeni womuntu ibe yi-eicosanoids. Inani nokulinganisela kwalawa lipids lithinta impilo yamathambo, umfutho wegazi, kanye nohlelo lwenhliziyo nemithambo yegazi.
  • Utshwala. Ukuphuza utshwala kukhipha i-dopamine ne-adrenaline emzimbeni. Bangakhuphula inkambo yalesi sifo, njengoba bandisa ukuvuvukala ngqo kwizicubu zamalunga. Futhi izinga le-calcium ebalulekile ngasikhathi sinye liyancipha, ngenxa yokuthi amafomu okuvuvukala. Ngenxa yalokho, inani loketshezi esikhwameni se-periarticular liyakhula, okuholela ekwandeni kwengcindezi nasekunciphiseni kwezicubu zomzimba zamalunga. Kuyingozi ikakhulukazi ukuhlanganisa iziphuzo ezidakayo nokuphuza noma imiphi imithi. Qiniseka ukuthi ucacisa leli phuzu ngokuningiliziwe nodokotela wakho ukuze uvikele imiphumela emibi.
  • Amaswidi (kufaka phakathi uju). Ushukela ogxilile, okunezinto ezicebile kulokhu kudla, ungathinta kabi amalunga, uvuse ukuwohloka kwawo. Kuyaziwa futhi ukuthi amaswidi aholela ekutholeni isisindo, okuyinto engathandeki ikakhulukazi ku-arthritis.
  • Usawoti. Kufanelekile ukushiya ubuncane bamakristalu amhlophe ngoba afaka isandla ekubekeni usawoti endaweni yamalunga. Ngenxa yalokho, ubukhulu bamathambo buyancipha, futhi ukuvuvukala kuyanda. Ingozi yokuthuthukisa ukuvuvukala nobuhlungu iyanda.
  • Amafriji aseFrance, ama-crackers, ama-chips, ukudla okusheshayo. Amafutha eTrans kulokhu, ukusibeka ngomoya ophansi, hhayi umkhiqizo owusizo kakhulu, kuholela ekutholeni isisindo, ukuphazamiseka kokujikeleza kwegazi, futhi, ngenxa yalokho, ekuqiniseni komuntu one-arthritis.
  • Futhi, nge-arthritis, kunconywa ukuthi uyeke ukusetshenziswa kwe-cod isibindi, ibhotela, izikhupha zamaqanda, izitshalo zamaqanda, utamatisi, ukhilimu omuncu. Lokhu kudla kuneqhaza ekuthuthukiseni i-gout futhi, ngenxa yalokho, i-gouty arthritis.

Ukunamathela kunketho eqinile yokudla kuyadingeka ekukhuliseni i-arthritis. Futhi phakathi nesikhathi sokuxolelwa, imithetho yokudla ayinzima kangako, kunconywa ukuthi ukhiphe ngokungagwegwesi okuyingozi, okunekhalori eliphezulu, nokudla okunamafutha. Vele, udokotela wakho uzokusiza ukuthi uchaze indlela odla ngayo ngokuningiliziwe.

Qaphela ukuthi kunokudla okuthile okuwusizo kakhulu. Kuyafaneleka ukugxila kuso ukusiza umzimba ukulwa ne-arthritis. Naka imikhiqizo enjalo.

  • Uhlobo lwenhlanzi. Le nhlanzi imane ingumpetha kokuqukethwe kwama-omega-3 acid, asiza ukukhulula ukuvuvukala kwamalunga ngokushesha okukhulu. Okusiza kakhulu kulokhu izinhlanzi ezikhuliswa endle. Uma ukuthuthukiswa kwezinhlanzi kwenzeka endaweni yokufakelwa, iqukethe nezinto ezidingekayo, kepha ngobuningi obukhulu. I-Salmon icebile novithamini D3, obuye uwasebenzele kakhulu amathambo.
  • Um-alimondi. Ama-alimondi aqukethe inani eliningi likavithamini E. It, ngokuya ngokudla njalo, kusiza ukuqinisa ulwelwesi olungaphandle lwesikhwama se-articular. Lokhu kusiza ukunciphisa amathuba omonakalo omkhulu wamahhala emajoyini. Uma une-allergies kuma-alimondi, ungafaka amakinati noma imbewu ye-sunflower. UVitamin E ukhona nakubo, kodwa ngamanani ancishisiwe.
  • Ama-apula. Lezi zithelo zisiza umzimba ukuthi ukhiqize i-collagen, eyisisekelo se-cartilage emajoyintini. Ukuqinisekisa ukuthi izinqolobane zayo ezisemzimbeni azipheli, zama ukudla okungenani i-aphula elilodwa nsuku zonke.
  • Ubhontshisi omnyama. Yilolu hlobo lobhontshisi olusiza kakhulu isifo samathambo ngenxa yenani eliphezulu lama-antioxidants alwa nama-radicals amahhala. Ungadla nobunye ubhontshisi. Kunoma ikuphi, kungcono kunokungayingenisi ekudleni nhlobo.
  • Kale. Iqukethe i-calcium eningi, ebalulekile emathanjeni ethu.
  • I-broccoli. Isihlobo se-kale, i-broccoli nayo icebile nge-calcium.
  • Ujinja. Impande yesitshalo iqeda ngokuphelele ukukhathala futhi inciphise ubuhlungu. Futhi, ujinja unamandla okuvimbela ukukhiqizwa kwama-enzyme abangela ukuvuvukala emajoyintini.

Kufanele unake izincomo ezilandelayo ezijwayelekile. Ukudla kwansuku zonke kufanele kube kuningi izithelo, amajikijolo nemifino (ngaphandle kwamatamatisi no-anyanisi oluhlaza). Phuza i-kefir nobisi olubilisiwe olubhakiwe (uma udinga ukunciphisa umzimba, bese ukhetha imikhiqizo enamafutha aphansi), kodwa uyeke ubisi. I-cottage cheese nayo ihlonishwa kakhulu emikhiqizweni yobisi oluvutshiwe. Zama ukukhetha inyama engenawo amandla, inyama yenkukhu neyogwaja (ngaphandle kwesikhumba) inconywa ikakhulukazi.

Kungcono ukuthi udle izikhathi ezine ngosuku. Kuhle ukuqala ekuseni ngezithelo nemifino. Yekela ukudla amahora ayi-4-3 ngaphambi kokuthi kucime izibani. Ngokuqondene nosayizi wezingxenye, zingazodwana futhi zincike ezidingweni zomuntu othize. Uma udinga ukunciphisa umzimba, yiqiniso, zama ukwenza izingxenye zakho zibe zincane, kepha hhayi uze ulambe. Kunoma ikuphi, hlala ngokulinganisela futhi ungadli ngokweqile. Ngemuva kwakho konke, isisu esikhubazekile kusobala ukuthi akusizi ngalutho kuwe.

Imenyu yokudla kwe-arthritis

Isibonelo semenyu yokudla ye-arthritis izinsuku eziyi-7

Usuku 1

Ukudla kwasekuseni: i-apula nesaladi sikabhanana; itiye eliluhlaza elibuthakathaka.

Ukudla kwasekuseni kwesibili: ingilazi yomhluzi wemifino.

Isidlo sasemini: isobho semifino kumhluzi onamafutha amancane; isaladi lekhukhamba, isanqante, isilimo esidliwayo esinamagatsha anamanzi, sifafazwe kancane ngamafutha yemifino; ubhontshisi obusikiwe nge-salmon ebhakwe; nge-dessert, ungadla ama-plums ambalwa.

Isidlo sakusihlwa: ama-beet abilisiwe nama-parsnips; irayisi eliphekwe nge-zucchini; i-apula ebhakwe noma ingilazi ye-kefir.

Usuku 2

Ukudla kwasekuseni: isixha samagilebhisi kanye ne-avokhado eyodwa; inkomishi yetiye elinamakhemikhali angenashukela.

Ibhulakufesi lesibili: abamhlophe bamaqanda amaningana enkukhu, abilisiwe noma aphekwe epanini ngaphandle kokufaka uwoyela.

Isidlo sasemini: isifuba senkukhu esibhakwe ngesaladi yemifino engeyona enesitashi, enongwe kancane nganoma uwoyela wemifino; isobho semifino esinamafutha amancane; ipentshisi noma isitsha samajikijolo.

Isidlo sakusihlwa: i-cottage cheese casserole enamafutha aphansi, ukwakheka kwawo okungahlukahluka ngenani elincane lezithelo noma imifino; isaladi izaqathe eluhlaza, yashizi; ingilazi yobisi olubilisiwe (ungaliphuza ngokushesha ngemuva kokudla kwakusihlwa noma ngaphambi kokulala).

Usuku 3

Ukudla kwasekuseni: i-buckwheat enezipuni noma ezinye izithelo ezomisiwe; itiye eliluhlaza.

Ukudla kwasekuseni kwesibili: i-apula, okuluhlaza noma okubhakiwe.

Isidlo sasemini: amabhola ambalwa ezinhlanzi ezinamafutha aphansi; amazambane acubuziwe (kuphela ngaphandle kwebhotela); isaladi yeklabishi ngamakhambi ahlukahlukene nethonsi lamafutha yemifino; isobho semifino; compote ngaphandle ushukela kusuka izithelo omisiwe.

Isidlo sakusihlwa: isifuba senkukhu esine-steamed nokholifulawa; nge-dessert, ungadla i-cottage shizi encane enamajikijolo.

Usuku 4

Ukudla kwasekuseni: izingcezu ezimbalwa zekhabe; ingilazi yejusi ye-cranberry.

Ukudla kwasekuseni kwesibili: i-cottage cheese casserole noma izipuni ezimbalwa zeshizi elinamafutha aphansi (kungenzeka ngamanye amajikijolo).

Isidlo sasemini: isobho lenhlanzi ephansi enamafutha; ubhontshisi obhakiwe isaladi ikhukhamba kanye ulethisi.

Isidlo sakusihlwa: ama-cutlets enhlanzi noma enkukhu; iklabishi elisha kanye nesaladi lesanqante; idlanzana lamagilebhisi omisiwe no-200 ml we-kefir.

Usuku 5

Ukudla kwasekuseni: i-omelet yesitimu evela kumaqanda amaqanda amabili; isaladi lesithombo kanye nekhukhamba elisha; itiye eliluhlaza.

Ukudla kwasekuseni kwesibili: ama-apula amancane ambalwa.

Isidlo sasemini: ingxenye kabhitroti nezingcezu ezimbalwa zenyama kanogwaja ebhakiwe enkampanini ye-zucchini oyisitshulu; izithelo ezingenashukela noma izithelo zomisiwe compote.

Isidlo sakusihlwa: inhlanzi eshisayo enamabhontshisi ayisitshulu; ingilazi yejusi lejikijolo noma i-kefir (kungasetshenziswa ubisi olubilisiwe).

Usuku 6

Ukudla kwasekuseni: iphalishi le-buckwheat ngaphandle kwamafutha; enye i-sauerkraut (ungayifaka esikhundleni sayo ngesaladi yeklabishi elisha nemifino).

Ukudla kwasekuseni kwesibili: idlanzana lamajikijolo amasha.

Isidlo sasemini: isobho semifino, izingxenye eziyinhloko zazo ezinconywa ukuba zibe amazambane, izaqathe kanye nophizi oluhlaza; irayisi elithile elibilisiwe nocezu lwenkukhu ebhakwe noma ebilisiwe; ingilazi ye-compote.

Isidlo sakusihlwa: i-curd pudding nengilazi ye-kefir.

Usuku 7

Ukudla kwasekuseni: iqanda elibilisiwe (amaprotheni); cottage shizi casserole; inkomishi yekhofi ebuthakathaka (mhlawumbe i-chicory) noma itiye elinamakhambi.

Ukudla kwasekuseni kwesibili: i-apula-isanqante isaladi, enongwe kancane ngeyogathi noma ukhilimu omuncu onamafutha amancane; ingilazi yejusi ye-apricot esanda kufinywa.

Isidlo sasemini: isobho seklabishi, imikhiqizo yenyama lapho kungathandeki ukungeza; ucezu lwebele lenkukhu eliphekwe eliphekwe kanye namazambane ambalwa abhakiwe; amabhilikosi omisiwe bese uwathena i-compote.

Isidlo sakusihlwa: ingxenye yephalishi le-buckwheat; isanqante casserole noma izaqathe nje eziluhlaza; ingilazi yeyogathi.

Ukuphikisana kokudla kwe-arthritis

  • Ukuphikisana kokunamathela ekudleni mhlawumbe kube khona kwezifo ezidinga umsoco okhethekile.
  • Futhi-ke, awudingi ukusebenzisa noma yimuphi umkhiqizo uma ngabe ube nokungezwani komzimba nawo.

Izinzuzo Zokudla Kwe-Arthritis

  1. Ukudla kulinganisiwe, imenyu yayo icebile ngezinto ezahlukahlukene eziwusizo.
  2. Ukudla ngendlela efanele kungakusiza ugcine impilo, uthuthukise impilo ehlangene, futhi, uma kunesidingo, wehlise isisindo.
  3. Uma ungaqiniseki ukuthi okuqukethwe ikhalori ekudleni kwakho kujwayelekile, bala amakhalori, okungenani ngesikhathi sokuqala sokudla.

Okubi kokudla kwesifo samathambo

Abanye abantu bangakuthola kunzima ukuyeka ukudla okujwayelekile (ikakhulukazi, kuzoba nzima kubathandi bamaswidi). Yenza ukungabikho kokudla okuthandayo ngokudla izithelo nezithelo ezomisiwe.

Ukudla kabusha kwe-arthritis

Noma kukufanele yini ukuphinda udle ukudla, ukuthi ukwenze kanjani futhi nini, kufanele kunqunywe nodokotela wakho. Kuhlale kuyinto efiselekayo ukunamathela ezimisweni zayo eziyisisekelo.

shiya impendulo