ʻO ka Diet Spondylitis Diet pono nui loa

Anter

• Nā Omega-3
• Nā hua a me nā mea ʻai
• Nā meaʻai āpau a me nā palaoa
• Kōpaʻa, sodium, a momona
• Pākuʻi meaʻai
• ʻAlekohola
• ʻO kou uhi ʻōpū
• ʻAiʻai haʻahaʻa haʻahaʻa
• Nā ʻōlelo aʻoaʻo a kaʻai

Hōʻike Overview

ʻOiai he nui ka poʻe e ukali nei i nā papaʻaina kūikawā e hōʻemi ai i nā ʻōuli o ka ankylosing spondylitis (AS), ʻaʻohe lāʻau hoʻolaʻaiʻai.

Eia nō naʻe, ʻo ka papaʻai i waiwai i nā wikamina a me nā mea momona he mea maikaʻi ia i kou olakino holoʻokoʻa. Hiki paha i kekahi mau mea ʻai ke kōkua i ka ʻoki ʻana i ka huhū.

E hoʻomau i ka heluhelu ʻana e ʻike ai i nā meaʻai e pono nui ai no AS a ʻoi aku paha ka maikaʻi e hōʻalo ai.

Nā Omega-3

Hōʻike kekahi e hiki i nā mea hoʻohui omega-3 ke hoʻemi i ka hana maʻi i ka poʻe me AS. Ma waho aʻe o nā mea hoʻopili, waiwai nui nā meaʻai i kēia waikawa momona.

ʻO nā meaʻai i loaʻa nā omega-3 fatty acid i loko:

• olonā
• walnuts
• soybean, canola, a me nā aila flaxseed
• iʻa wai anuanu, e like me ka salemona a me ke tuna

Loaʻa nā meaʻai ʻē aʻe i nā mea liʻiliʻi, e like me ka ulu ʻana o Brussels, kale, spinach, a me nā greens saladi.

Nā hua a me nā mea ʻai

ʻO ka ʻai ʻana i nā huaʻai a me nā lauʻai like ʻole he ala maikaʻi loa ia e loaʻa ai ka hapa nui o nā wikamina a me nā minelala e pono ai i kou kino e ikaika a olakino hoʻi.

ʻO nā hua a me nā mea kanu kahi ʻano olakino maikaʻi i nā meaʻai māmā pūʻolo i piha i nā calorie me ka liʻiliʻi a me ka ʻole o ka waiwai o ka meaʻai.

ʻAʻole paʻakikī ka hoʻopili ʻana i nā huahana hou i kāu papaʻai i kēlā me kēia lā. E hoʻomehana iā ʻoe kahi kupa mea kanu naʻau i nā pō anuanu. A i ʻole e hoʻāʻo i kahi mea hoʻonani i piha i ka berry no kahi ʻaina kakahiaka a me ka maikaʻi o ka lā pule. Inā kāhea ka meaʻai āu e hoʻohana ai i ka yogurt a ʻaʻole hiki iā ʻoe ke ʻai i ka waiū, hiki iā ʻoe ke pani i ka niu a i ʻole ka yogurt soy.

Nā meaʻai āpau a me nā palaoa

ʻO nā meaʻai āpau a me nā huaʻai i kiʻekiʻe i ka fiber a hiki paha ke hōʻemi i ka lī. Eia nō naʻe, hiki i nā kīʻaha holoʻokoʻa ke hoʻonāuki i nā hōʻailona i kekahi poʻe me ka maʻi pākī.

ʻO kaʻai hoʻopau hoʻokahi mahina kahi ala maikaʻi loa e ʻike ai i nā meaʻai āpau e hoʻomaka ai nā ʻōuli.

He mea nui ka mālama ʻana i ka diary meaʻai i ka wā o ka papaʻai elimin a ke hoʻolauna hou ʻoe i nā meaʻai e hoʻoholo ai inā he mau mānoanoa, a me ka gluten kikoʻī, e hoʻā i kahi uila. Inā ʻaʻole, e hoʻomoʻi i nā meaʻai huapalaoa olakino olakino i kāu papaʻai i kēlā me kēia lā, e like me ka oatmeal a me ka palaoa.

Kōpaʻa, sodium, a momona

ʻO nā meaʻai i hana ʻia me ke kiʻekiʻe, a me nā mea kiʻekiʻe i ke kō a me nā momona, e hoʻonāukiuki paha. No kekahi, hiki i nā huahana waiū ke hoʻonā i ka wela.

Palena i nā meaʻai i hiki mai i loko o nā pahu, ʻeke, a me nā kini ke hiki. E heluhelu i nā lepili a hōʻalo i nā meaʻai i loaʻa nā mea keu he nui e pono ʻole ai i kou kino, e like me:

• hoʻohui i nā kō
• kiʻekiʻe maʻiʻo sodium
• momona momona
• nā momona trans (nā aila hydrogenated)
• mea mālama mālama

Pākuʻi meaʻai

Inā momona kāu papaʻai i nā huaʻai, nā lau, nāʻiʻo wiwi, nā nati, nā legume, a me nā kīʻaha holoʻokoʻa, ʻaʻole paha ʻoe e koi i nā mea hoʻopihaʻai. Akā inā nele ʻoe i nā meaola, loaʻa iā ʻoe ke pōmaikaʻi mai kahi hoʻonui keu.

E makaʻala wale i hiki i kekahi mau mea hana hoʻopihapiha ke hoʻopiʻi hewa. E kamaʻilio me kāu kauka e ʻike i nā mea kōkua, inā paha, pono paha iā ʻoe.

E haʻi i kāu kauka i nā lāʻau āpau āu e lawe nei, no ka mea ke hoʻopilikia paha kekahi mau mea hoʻopihapiha i kāu kauka. E noi pū i kāu kauka e paipai i nā mea hana hoʻopihapiha kaulana.

ʻAlekohola

E kaupalena i kāu inu wai ʻona a pale ʻole paha iā ia. Hiki i ka waiʻona ke hoʻopilikia a launa pū paha me nā lāʻau, e hopena ai i nā hopena.

Hiki i ka nui o ka waiʻona ke hoʻopōʻino i kou ake, ka uhi o kou ʻōpū liʻiliʻi, a me kou ʻōpū. Hiki i kēia ke paʻakikī i kou kino e ʻeli i nā meaola a hoʻopilikia i kou hiki ke komo a mālama i kekahi mau huaora.

ʻO kou uhi ʻōpū

Lawe nā kānaka he nui me ka maʻi kōpaʻa i nā lāʻau anti-inflammatory nonsteroidal (NSAIDs), i hiki ke hōʻeha i kāu pale o ka ʻōpū. ʻO ka maiʻa a me nā yogurt ʻona a i ʻole moʻomeheu ola i lawe ʻia me nā NSAID e kōkua i ka pale ʻana i ka uhi o kou ʻōpū.

ʻAiʻai haʻahaʻa haʻahaʻa

Hōʻike kekahi poʻe me AS i ka hoʻomaikaʻi ʻana ma kahi papaʻai haʻahaʻa haʻahaʻa. Pono nā noiʻi hou aʻe, akā ʻōlelo kekahi mau ʻelemakule i ka palena ʻana o ka starch i hiki ke kōkua i ka hoʻēmi ʻana i ka lī.

Loaʻa i kēia mau mea i ka starch:

• palaoa
• nā pāʻina
• ʻuala
• laiki
• nā pāhaina
• kekahi mau meaʻai māmā

ʻO ka papaʻai haʻahaʻa-starch, a i ʻole ʻo London AS diet, ʻae:

• nā huaʻai
• nā mea kanu
• ʻiʻo
• iʻa
• waiū a me nā huahana waiū
• huamoa

Nā ʻōlelo aʻoaʻo a kaʻai

ʻO ka hoʻopili ʻana i ka papaʻai olakino hiki ke paʻakikī. ʻO ka ʻai lohi, ke koho ʻana i nā ʻāpana liʻiliʻi, ka inu ʻana i ka wai he nui, a me ka mālama ʻana i nā mea momona no nā hanana kūikawā nā mea hiki iā ʻoe ke hoʻomaka e hana i kēia lā e ʻai olakino.

E like me ka maʻa mau, pale i nā papaʻai koʻikoʻi a ʻino paha, no ka mea hiki i kēia mau mea ke hana i nā mea ʻoi aku ka maikaʻi ma mua o ka maikaʻi.

E kamaʻilio me kāu kauka e pili ana i kāu papaʻai o kēia manawa, nā mea hoʻopiha, a me nā lāʻau āpau āpau a me nā lāʻau lapaʻau e lawe nei ʻoe.