He aha nā meaʻai e ʻai ai—a e pale aku ai—inā loaʻa ʻoe i ka Endometriosis

Anter

• No ke aha he mea nui ka hahai ʻana i kahi ʻai "Endometriosis".
• Nā Meaʻai a me nā Nutrients āu e ʻai ai e kōkua i nā hōʻailona endometriosis
• Nā meaʻai a me nā mea pono e noʻonoʻo ai ʻoe i ka palena ʻana inā loaʻa iā ʻoe kahi endometriosis
• Nānā no

Inā ʻoe kekahi o nā wahine he 200 miliona ma ka honua holoʻokoʻa me ka endometriosis, ʻike paha ʻoe me ka ʻeha o kona pūlima a me ka makaʻu o ka hānau ʻole. Hiki i ka mana hānau hānau hormonal a me nā lāʻau lapaʻau ʻē aʻe ke hana i nā mea kupanaha no nā hōʻailona a me nā hopena ʻaoʻao o ke ʻano. (Pili: Nā Endometriosis Symptoms Pono ʻoe e ʻike e pili ana) Akā, nānā pinepine ʻole ʻia ka ʻoiaʻiʻo ʻo nā loli maʻalahi i kāu papaʻai hiki ke hele i kahi lōʻihi.

"Me nā mea maʻi momona a pau aʻu e hana pū ai, ʻo ka mea nui i ka hoʻāʻo ʻana e hoʻokele i nā ʻōuli o ka endometriosis ka loaʻa ʻana o kahi kaulike, hoʻopuni maikaʻi i ka hoʻohui ʻana i ka nui o nā protein maikaʻi, nā huaʻai a me nā mea kanu, ka nui o nā fiber a nā momona maikaʻi," wahi a Dara Godfrey, RD, he meaʻai meaʻai a me ka mea lapaʻau me Progyny. ʻOi aku ka nui o ka maikaʻi o ka papaʻai ma mua o ka ʻai ʻana i nā meaʻai kikoʻī. Eia nō naʻe, hiki i kekahi mau meaola ke kōkua i ka hoʻoliʻiliʻi (a no laila ʻeha), ʻoiai nā meaʻai ʻē aʻe e hōʻino loa ai i ka ʻeha endo.

A ʻaʻole ia no ka poʻe maʻi endo lōʻihi - manaʻo ʻia kekahi mau haʻawina inā loaʻa ʻoe i ke kūlana kiʻekiʻe no ka maʻi (e like me ka loaʻa ʻana o kekahi lālā o ka ʻohana) a i ʻole ua loaʻa iā ʻoe kahi maʻi maʻi mua, ʻo ka hoʻololi ʻana i kāu meaʻai hiki ke hoʻohaʻahaʻa i kou pilikia. .

Ma mua, ka scoop piha ma ka papaʻai endometriosis, me nā meaʻai e hiki ke kōkua-a me nā mea āu e lele ai a i palena paha inā ʻeha ʻoe i kēia ʻano.

No ke aha he mea nui ka hahai ʻana i kahi ʻai "Endometriosis".

Kaha ʻia ka endometriosis e ka ʻeha hoʻohaʻahaʻa i ka ʻeha a me ka ʻeha pū i ka wā o ka moekolohe, ka huhū ʻeha, nā ʻōpū ʻehaʻeha, a me ka ʻeha o ka hoʻi a me ka wāwae.

He aha ka mea e kōkua ai i kēlā ʻeha: hoʻowahāwahā a me ka hoʻohaunaele ʻana o ka homoniola, nā mea ʻelua e hoʻoikaika nui ʻia e ka papaʻai, i ʻōlelo ai ʻo Torey Armul, kahi mea hoʻopuka no Columbus, he waha ʻōlelo no ka Academy of Nutr and Dietetics.

Eia kekahi, he mea nui kāu e ʻai ai i ka hakakā ʻana i ke koʻikoʻi oxidative, wahi a Armul, ʻoiai ke kumu o kēia pōʻino ma muli o ke ʻano o nā antioxidants a me nā ʻano oxygen reactive (ROS). A me kahi hōʻikeʻike meta 2017 ma Oxidative Medicine a me ka Cellular Longevity hōʻike i ke kaumaha oxidative i ka endometriosis.

I ka pōkole, pono ka meaʻai endometriosis maikaʻi i ka hoʻohaʻahaʻa ʻana i ka mumū, hoʻemi i ke kaumaha oxidative, a me ke kaulike ʻana i nā hormones. (Pili: Pehea e kaulike ai i kāu mau Hormones maʻamau no ka ikehu mau loa)

Nā Meaʻai a me nā Nutrients āu e ʻai ai e kōkua i nā hōʻailona endometriosis

Omega-3

ʻO kekahi o nā ala maikaʻi loa e hakakā ai i ka ʻeha ka ʻai ʻana i nā mea ʻelemakule anti-inflammatory omega-3 fatty acid, wahi a Godfrey. Hōʻike nā noiʻi he nui ʻole i ka omega-3s-kikoʻī ʻia ʻo EPA a me DHA-kōkua e pale a hoʻonā i ka momona i ke kino. ʻO ka samona hihiu, ka iʻa, ka sardine, ka wōnati, ka ʻanoʻano chia, ka ʻaila ʻoliva, a me nā lau ʻōmaʻomaʻo he mau koho maikaʻi loa ia. (E pili ana: 15 mau meaʻai anti-inflammatory pono ʻoe e ʻai mau)

Wikamina D

"Loaʻa ka hopena anti-inflammatory i ka Vitamin D, a ua loaʻa i ka noiʻi kahi pilina ma waena o ka nui o ka cyst nui i nā wahine me ka endometriosis a me nā pae haʻahaʻa vitamona D," wahi a Armul. ʻAʻole lawa ka vitamina i ka hapa nui o nā meaʻai, akā ʻo nā huahana waiū e like me ka waiū a me ka yogurt e hoʻoikaika pinepine ʻia a loaʻa koke, hoʻohui ʻo ia. FWIW, aia kekahi mau noiʻi kūʻēʻē e pili ana i ke kuleana o ka dairy i ka ʻāʻī, akā ʻo Armul ke kuhikuhi nei he hui meaʻai nui kēia e hoʻopuni ana i nā mea āpau mai ka Greek yogurt a i ka ice cream a me nā milkshakes. ʻO ka waiū a me nā mea hana waiū momona momona ka mea kūpono loa no ka hōʻemi ʻana i ka lī. (FYI, eia nā mea āpau e pono ai ʻoe e ʻike e pili ana i nā mea hoʻopiliʻai.)

Inā ʻaʻole ʻae ʻoe i ka lactose, vegan, a ʻaʻole ʻoe e ʻike i ka lā i kēlā me kēia lā, manaʻo ʻo Armul e lawe i ka mea hoʻohui huaʻai D i kēlā me kēia lā. "He hapa nui ka poʻe o ka wikamina D ka hemahema i ka manawa a ma hope o nā mahina hoʻoilo," hoʻohui ʻo ia. E ʻimi no 600 IU o ka wikamina D, ka ʻāpono i kēlā me kēia lā.

Huahana waihoʻoluʻu

I loko o kahi noi 2017 mai Polani, hōʻike ka poʻe noiʻi he nui nā hua a me nā mea kanu, nā aila iʻa, nā huahana waiū i waiwai i ka calcium a me ka wikamina D, a me nā omega-3 fatty acid e hoʻohaʻahaʻa i kou makaʻi no ka endometriosis. ʻO nā pōmaikaʻi o nā huahana kala mai ka hōʻemi ʻana i ka stress-hoʻouka oxidative ma luna o nā antioxidants e hakakā i ka pōʻino a hoʻemi i nā ʻōuli endo, wahi a Godfrey. ʻO nā meaʻai maikaʻi loa no ia mea: nā hua ʻōmaʻomaʻo e like me nā hua a me ka citrus, nā mea kanu e like me nā lau ʻeleʻele uliuli, nā aniani, ke kāleka, a me nā mea ʻala e like me ke kinamona.

Nā meaʻai a me nā mea pono e noʻonoʻo ai ʻoe i ka palena ʻana inā loaʻa iā ʻoe kahi endometriosis

Nā meaʻai i hoʻoponopono ʻia

Makemake ʻoe e pale i nā momona trans holoʻokoʻa, i ʻike ʻia e hoʻoulu i ka mumū i ke kino, wahi a Armul. ʻO ia ka meaʻai palai, meaʻai wikiwiki, a me nā meaʻai ʻē aʻe i hana ʻia.

ʻAe ʻo Godfrey, me ka hoʻohui ʻana i nā meaʻai a me nā kō nui i kō ʻia i ka manawa mau i ka poʻe ʻeha o ka endo. "Ua hoʻopili ʻia kahi meaʻai kiʻekiʻe i ka momona, ke kō, a me ka waiʻona me ka hana ʻana o nā radical manuahi-ʻo nā moleke kuleana no ka hoʻokumu ʻana i ke kaulike ʻole e alakaʻi ai i ke koʻikoʻi oxidative," wehewehe ʻo ia. (Pili: 6 Mea ʻAi Mīkini "Hoʻolapa Hou" ʻAe ʻAi paha I Kou Hale I Kēia Manawa)

ʻIʻo ʻulaʻula

Hōʻike nā noiʻi he nui i ka ʻai ʻana i ka ʻulaʻula i mea e hoʻonui ai i kou makaʻala no ka endometriosis. "Ua hoʻopili ʻia ka ʻiʻo ʻulaʻula i nā pae estrogen kiʻekiʻe i loko o ke koko, a no ka mea he mea nui ka estrogen i ka endometriosis, he mea pono ke ʻoki ʻia," wahi a Godfrey. Akā, e kiʻi i ka iʻa momona omega-3 a i ʻole nā ​​hua manu no kāu protein, e ʻōlelo ʻo Armul.

Gluten

ʻOiai ʻaʻole pilikia ka gluten i nā mea a pau, ʻōlelo ʻo Godfrey e loaʻa i kekahi poʻe maʻi endo ka liʻiliʻi o ka ʻeha inā e ʻoki lākou i ka molekele protein mai kā lākou ʻai. I ka ʻoiaʻiʻo, ua loaʻa kahi noiʻi mai ʻItalia e hele manuahi ana ka gluten no hoʻokahi makahiki hoʻomaikaʻi i ka ʻeha no 75 pākēneka o nā poʻe maʻi endometriosis i komo i loko o ka noiʻi.

Nā FODMAP

He mea maʻamau ka loaʻa ʻana o nā wahine i ka endometriosis a me ka maʻi irritable bowel syndrome. Ma waena o ka poʻe e hana ana, 72 pakeneka i hoʻomaikaʻi maikaʻi i kā lākou hōʻailona gastro ma hope o ʻehā mau pule o ka papaʻai low-FODMAP i hoʻokahi aʻo ʻana ma 2017 Australia. ʻO FYI, ʻo FODMAP ke kū nei no Fermentable Ogligo-, Di-, Mono-saccharides A me Polyols, kahi huaʻōlelo lōʻihi no nā kalebona i komo maikaʻi ʻole ʻia i loko o ka ʻōpū liʻiliʻi no kekahi poʻe. ʻO ka hele haʻahaʻa-FODMAP e pili ana i ka ʻoki ʻana i ka palaoa a me ka gluten, me ka lactose, nā waiʻona sugar (xylitol, sorbitol), a me kekahi mau huaʻai a me nā mea kanu. (No ka rundown piha, e ʻike pehea ka makemake o kahi mea kākau e hoʻāʻo nei i ka papaʻai low-FODMAP nona iho.)

Hiki i kēia ke hele maʻalea-ʻaʻole ʻoe makemake e skimp ma luna o nā antioxidant i hana ʻia a i ʻole ka huaola D e hele pinepine mai ka waiū waiū. ʻO kāu koho maikaʻi loa: E noʻonoʻo i ka ʻoki ʻana i nā meaʻai i ʻike ʻia e ka poʻe loea e hoʻonui i nā pilikia endo a hoʻonui i kāu ʻai ʻana i nā meaʻai i ʻōlelo ʻia e hiki ke kōkua. Inā loaʻa iā ʻoe ka ʻeha a i ʻole nā ​​ʻōuli gastro ma hope o kēlā, e nānā i ka hōʻemi ʻana i ka gluten a me nā FODMAP ʻē aʻe ke hoʻonui nei i nā hua hana hewa ʻole i waiwai nui i nā antioxidant.

Nānā no