A halin yanzu, akwai kananan bincike da ke haɗuwa da abinci da kuma haihuwa ga mata da endometriosis . Babu abinci da aka tabbatar da kimiyya wanda zai taimake ka ka yi ciki . Duk da haka, an gudanar da bincike game da muhimmancin cin abinci da jin zafi a cikin mata tare da endometriosis. Har ila yau, akwai nazarin nazarin abinci da kuma haɗarin endometriosis.
Shin zai yiwu cewa abincin da ake ragewa wanda ya rage rage ciwo na pelvic-ko rage haɗarin cutar-zai iya taimaka maka da ciki? A wannan batu, ba mu sani ba.
Idan raunuka ko adhesions sun katange tubunan fallopian , ko kuma suna tsangwama tare da kwayoyin halitta ko motsi na motsa jiki lafiya , babu abincin da zai iya inganta yanayin. Yin aikin tiyata ko IVF yana yiwuwa a buƙata.
Wannan ya ce, cin abinci zai iya inganta rashin daidaituwa tare da magani ko aikin tiyata. Ga abin da bincike yake yi a kan endometriosis da abinci.
Ƙari Omega-3s, Ƙananan Fats
Daga dukan nazarin akan abinci da kuma endometriosis, bincike kan kallon "mai kyau" da "maras kyau" dangane da hadarin endometriosis shine mafi girma da kuma tabbatacce.
Mata masu cinyewar matakan masu fashi suna iya samun endometriosis. A gefe guda kuma, matan da ke da karin kayan mai omega-3 a cikin abincin su suna da wuya a gano su da cutar.
Kullum magana, masana kimiyya masu bada shawara sun ba da shawarar ga dukan mutane su rage ko kawar da ƙwayoyi mai hatsi daga abincin su kuma ƙara yawan omega-3. Wannan shine kyakkyawan lafiyar lafiya.
Abincin da ya kamata ku guji ko ku kula da:
- Abincin soyayyen
- Fastoci, musamman ma wadanda ke da nauyin rubutu
- Margarine (mafi yawancin suna yin kyauta kyauta)
- Crackers
- Abincin abinci tare da sashi "sassan jiki wanda aka haɗaka da shi"
Abincin da ya kamata ka kara zuwa abincinka don inganta lafiyar 'ya'yan omega-3:
- Flaxseed man fetur
- Kifi mai
- Chia tsaba
- Walnuts
- Kifi
- Mackerel
- Oysters
- Alayyafo
Ƙara Antioxidants zuwa Abincin ku
Danniya mai mahimmanci zai iya taka muhimmiyar rawa a endometriosis. Kila ka ji labarin free radicals. Ana haifar da samfurori a cikin jikin mu lokacin da raunin kwayoyin suka karya. Wadannan shafunan kwayoyin sunyi bincike akan wasu kwayoyin kuma suna ƙoƙari su sata ko karya rassan su. Wannan zai haifar da lalacewar lalacewa da mutuwa. An kira wannan tsari "gajiya mai karfi."
Wasu ayyuka masu sassauci a cikin jiki suna al'ada. Alal misali, ƙirƙirar sassauci kyauta wani ɓangare ne na yadda tsarin jiki na jiki ya yi yaƙin kashe kamuwa da cuta. Kuna so jikinka ya rabu da "kwayoyin cuta" kamar kwayoyin cuta ko ƙwayoyin cuta. Matsayi mai mahimmanci ma yana da alhakin tsarin halitta na tsufa.
Duk da haka, yayin da 'yanci na kyauta suka zama masu yawa, za su iya kai hari ga yawan kwayoyin lafiya. Hanyoyi masu yawa masu yawa suna haifar da halayen sarkar, tare da sassaucin ra'ayi masu rarraba ƙananan lambobi. Wannan zai haifar da cutar da tsofaffi.
Alamar halittu na yaduwar cutar oxidative shine mafi girma a cikin mata da endometriosis.
Ana tsammanin waɗannan alamomi zasu iya ƙarfafa nau'in halitta mai kama da kwayar halitta don yayi girma da kuma tsayawa ga gabobin da kuma waje a waje na mahaifa. Wata hanyar da za a iya rage yawan danniya a cikin jiki shine kara yawan adadin antioxidants a cikin abincinku.
Antioxidants sun dakatar da sarkar lalacewar lalacewar lalacewar ta hanyar free radicals. Maimakon yarinya mai banƙyama na ɓarke wani kwayar halitta mai kyau (wanda hakan ya haifar da ƙarin sassaukarwa kyauta), ya danganta kanta ga antioxidant. Wannan antioxidant neutralizes da free radical, dakatar da jerin dauki na lalata cellular.
Masu bincike sun gano cewa mata da endometriosis suna da ƙananan ciwon antioxidants a cikin abincin su.
Ɗaya daga cikin binciken ya sanya mata a kan abinci mai girma a cikin antioxidants na watanni hudu. Bayan watanni hudu, alamar jini don matsalar gajiya a cikin waɗannan matan ƙananan. Abincin da aka hade a cikin cin abinci mai cike da antioxidant wadanda suke cikin bitamin A, C, da E.
A cikin wannan binciken na musamman, masu halartar suna nufin ci 1050 μg na bitamin A (kashi 150 cikin yawan darajar yau da kullum), 500m na bitamin C (kashi 660 bisa dari na yau da kullum), da 20 MG na bitamin E (133 bisa dari na RDA).
Hanya mafi kyau don ƙara yawan antioxidants a cikin abincinku shi ne cin abinci da yawa da 'ya'yan itatuwa lafiya. Abinci a cikin antioxidants (musamman a cikin bitamin A, C, da E):
- Sweet dankalin turawa
- Naman sa
- Alayyafo
- Karas
- Cantaloupe
- Barkono
- Mangoes
- Black-ido Peas
- Oranges
- Almonds
- Sunflower tsaba
- Alkama mai hatsi
Yogurt da Cheese: Abincin Abinci don Endometriosis
A cikin wani binciken da ya hada da fiye da 70,000 mata-kuma 1,385 bincikar lokuta na endometriosis-an gano cewa matan da suka cinye sau uku ko fiye da abinci na abinci na kiwo da kashi 18 cikin dari ba za a iya bincikar su tare da endometriosis idan aka kwatanta da matan da suka ruwaito kawai kiwo biyu bukatun kowace rana.
Me yasa abincin kiwo da ke hade da rage haɗarin endometriosis? Shin furotin madara? Fatsan madara? Shin zai iya zama abin gina jiki da aka samo a cikin kayayyakin kiwo, kamar calcium da bitamin D? Wannan ba a sani ba.
Calcium Foods don Endometriosis
Idan kullun da aka samo a cikin kayayyakin kiwo wanda ya rage hadarin endometriosis, samfurori ne ba kawai ba ne. Wannan labari ne mai kyau ga wadanda ke fama da rashin lafiya ko kuma rashin haƙuri.
An samo ciwon calcium don rage ƙwayar oxyidative da ƙananan ƙwayoyin jiki a jiki. Ganin cewa duk abin da yake da haɗari da kuma ƙananan ƙwayoyin cuta suna haɗuwa da endometriosis, ƙara ƙarin ƙwayoyin gaurayar abinci don taimakawa wajen rage ƙonewa.
Abincin da suke da girma a cikin allurar sun hada da:
- Abubuwan da ke cikin ganyayyaki (musamman mozzarella, cakuda cheddar, da yogurt)
- Sardines
- Ƙara madara madara (kamar soya, almond, ko madara madara)
- Ƙaddamar ruwan 'ya'yan itace orange
- Salmon, tare da kasusuwa
- Cooked Kale
Vitamin D don Endometriosis
Binciken binciken sun gano cewa mata da ƙananan matakan bitamin D suna iya samun endometriosis. Binciken bincike ya gano cewa rashin matsayin bitamin D yana hade da rashin haihuwa a cikin maza da mata.
Ɗaya daga cikin binciken ya ƙayyade matakan bitamin D mata dangane da halayen halayen endometriosis, haɓaka matan zuwa kungiyoyi biyar. Sun gano cewa matan da suka sanya su a cikin mafi girma (tare da mafi girma na bitamin D) sun kasance kashi 24 cikin 100 na iya samun lalacewa idan aka kwatanta da wadanda suke cikin ƙananan ƙananan.
Duk da haka, ba a nuna shi cewa shan ciwon bitamin D ko cin abinci mai gina jiki na Damin-D zai iya rage hadarin endometriosis. (Abinci ba hanya mai mahimmanci ba ne don tayar da matakan bitamin D a kowane hali.)
A gaskiya, ƙananan gwajin gwajin gwaji da aka sanya wa mata kimanin 50,000 IU na bitamin D kowane mako bayan da ake kula da su don endometriosis. Matakan shan wahala ga matan da ke shan bitamin D ba a rage su sosai ba idan aka kwatanta da matan ba su karbi wani kari ba.
Yi magana da likitanka game da samun samfurin bitamin D da aka gwada, don gane idan ƙarin abu ya dace maka.
Magnesium-Rich Foods
Binciken ya gano cewa mata masu fama da magnesium zasu iya samun ciwon sikila na farko (PMS) kuma suna da tarihin rashin hasara.
Shin game da haɗin tsakanin magnesium da endometriosis? Ɗaya daga cikin binciken ya gano cewa mata da mafi girma da abinci mai arzikin magnesium ba su da wata ila za a gano su a baya tare da endometriosis.
Abinci mai arziki a magnesium sun hada da:
- Almonds
- Boiled alayyafo
- Cashews
- Kirki ba
- Black wake
- Wasu hatsi masu karfi
Gluten-Free Diet da Endometriosis
Abin da kuke ci zai iya zama mahimmanci kamar abin da ba ku ci ba, musamman idan kuna da cutar celiac ko marasa lafiya na celiac. Gluten yana zargi da dama da cututtukan lafiya, ciki har da rashin haihuwa , ko da yake yana da haɓaka a cikin masana kimiyyar yadda ya cancanci ya cancanta.
Zai yiwu damuwa zai haifar da matsala ga wadanda ke da endometriosis? Bisa ga binciken da aka yi game da mata dubu 11, wani bincike na celiac ya kara haɗari da ƙaddamar da ilimin kimiyya na ƙarshe.
Wani binciken kuma yayi la'akari da abincin mai cin abinci maras yisti na iya rage rage cututtuka a cikin mata da endometriosis. (Wadannan mata ba a bincikar su ba ko ake zargi da cutar da cutar celiac.) Mata wadanda suka bayyana irin ciwon da suke ciki na asarar gamsuwarsu a matsayin mai tsanani ne a kan abinci marar yisti ga watanni 12.
A watanni 12 da suka gabata, kashi 75 cikin 100 ya ruwaito cewa an rage rage yawan ciwo. Babu wani daga cikin matan da ke cin abinci maras yalwa da aka sha wahala.
Kamar yadda dukkanin binciken da aka ambata a cikin wannan labarin, ragewa a cikin zafi ba ya nufin hailar su za su fi girma. (Ba a nazarin wannan ba.) Amma yana da kyau a yi la'akari.
Idan kana so ka yi kokarin cin abinci maras yisti, tabbatar da cewa kana samun kayan da ake bukata. Gluten-kyauta ba yana nufin lafiya ba. A gaskiya ma, yawancin kayan kyauta ba su da lafiya.
Guje wa Endocrin Masu Rushewa da Estrogens muhalli
Wasu magungunan kashe qwari, masu gurɓataccen abu, da sunadarai da suka shiga cikin abincinmu sune cututtukan cututtuka. Endocrine disruptors ne sunadarai (duka na halitta da kuma roba) da rinjayar tsarin hormone a cikin duka dabbobi da mutane. Wadannan rushewar haɗari na iya kara haɗarin cutar haihuwa da ciwon daji, kuma zai iya tasiri tasirin jiki, tsarin immunological, da kuma tsarin kwayoyin halitta.
Sakamakon inganci yana raguwa a yawancin jama'a, kuma rashin haihuwa ya karu. Abubuwan da ke cikin muhalli suna da tsammanin suna yiwuwa ne saboda wadannan matsaloli masu ban tsoro. A halin yanzu, Cibiyar Nazarin Kiwon Lafiyar Kiwon Lafiyar Taimako tana tallafawa nazarin binciken cikin yiwuwar haɗi tsakanin cutocrin disrupters da rashin haihuwa, endometriosis, da kuma wasu cututtuka.
Hanyoyin estrogens na muhalli sunfi dacewa idan ya zo ga endometriosis. Abubuwan da ake amfani da su sunadarai sun hada da xenoestrogens, waxanda sunadarai ne da ke kwatanta estrogen a cikin jiki, da phytoestrogens, waxanda suke da mahaukaciyar ciwon estrogène da ke cikin abinci.
Endometrial-raunuka ciyar a kan estrogen. Ana nuna damuwa ga yaduwar isrogen-mimickers na kara yawan haɗarin tasowa daga endometriosis ko kuma kara tsananta yanayin.
Yaya za ku rage girmanku ga ƙarancin isrogens muhalli?
- Ka guje wa gwangwani da kwakwalwan BPA . Sayi sabo a duk lokacin da zai yiwu, ko zabi abinci da aka ajiye a cikin gilashi ko kwantena BPA.
- Rage yin amfani da sunadaran soya . Soy yana da phytoestrogens. (Akwai wasu muhawara akan ko dai mai kyau ne ko mara kyau ga lafiyar haihuwa.)
- Ka guje wa samfurin da aka sani sune masu girma a furotin magungunan pesticide kuma zaɓin koyo a duk lokacin da zai yiwu . Yi la'akari da jerin abubuwan Dirty Dozen na Ma'aikatar Muhalli don samarda bayanai.
- Ka yi la'akari da zabi na deodorants da kayan shafawa a hankali . Bincika samfurorin da kuke amfani da su akan shafin yanar gizo na Skin Deep website.
Kalma Daga Verywell
Binciken da ake yi game da abinci da endometriosis ba shi da cikakkun bayanai, kuma babu wata hujja cewa babu wani tabbacin cewa canza abincinka zai kara yawan ƙwarewarka na ciki. Duk da haka, yawancin shawarwarin da ke sama an gano sun zama masu kyau ga lafiyarka a cikin duka.
Yin canje-canje don inganta lafiyarka zai iya ba ka mahimmancin iko da karfafawa. Bugu da} ari, shiga cikin wannan salon ya canza tare da rashin tsammanin tsammanin zai iya haifar da halin da ake ciki inda za ka bar duk babban cigaban da ka yi idan ba ka samu wannan gwajin gwajin ciki ba daidai da yadda kake fata.
Idan ka yanke shawara ka bi duk wani shawarwarin da ke sama, mayar da hankali ga yin wannan don lafiyarka gaba ɗaya-ba kawai don ɗauka ba.
> Sources:
> Hansen SO, Knudsen UB. "Endometriosis, dysmenorrhoea da rage cin abinci. " Eur J Obstet Gynecol Reprod Biol . 2013 Jul; 169 (2): 162-71. Doi: 10.1016 / j.ejogrb.2013.03.028. Afub 2013 Mayu 2.
> Harris HR, Chavarro JE, Malspeis S, Willett WC, Missmer SA. "Abinci-abinci, allura, magnesium, da kuma amfani da bitamin D da kuma endometriosis: binciken da aka yi na jaridar. " Jirgin Am J. 2013 Mar 1; 177 (5): 420-30. Doi: 10.1093 / tattalin arziki / kws247. Afub 2013 Feb 3.
> Marziali M, Venza M, Lazzaro S, Lazzaro A, Micossi C, Stolfi VM. "Gluten-free diet: wani sabon dabarun don gudanar da mai zafi endometriosis related cututtuka? " 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. "Mata masu fama da cututtuka sun inganta alamarsu ta maganin antioxidant bayan an yi amfani da abinci mai mahimmanci. " Koma Biol Endocrinol . 2009 Mayu 28; 7: 54. Doi: 10.1186 / 1477-7827-7-54.
> Stephansson O, Falconer H, Ludvigsson JF. "Risk of endometriosis a cikin mata 11,000 da cutar celiac. " Hum Rerod . 2011 Oktoba; 26 (10): 2896-901. Doi: 10.1093 / humrep / der263. Afub 2011 Aug 12.