Cov zaub mov noj dab tsi-thiab zam-yog tias koj raug mob endometriosis

Zoo Siab

• Vim Li Cas Ua Raws Li "Endometriosis Diet" Matters
• Cov zaub mov thiab cov khoom noj uas koj yuav tsum noj kom pab cov tsos mob ntawm endometriosis
• Cov khoom noj thiab cov khoom xyaw koj yuav tsum xav txog txwv yog tias koj muaj endometriosis
• Tshuaj xyuas rau

Yog tias koj yog ib tus ntawm 200 lab tus poj niam thoob ntiaj teb nrog endometriosis, koj yuav muaj kev ntxhov siab txog nws qhov mob kos npe thiab kev pheej hmoo ntawm kev xeeb tub. Kev tswj hwm kev yug menyuam thiab lwm yam tshuaj muaj peev xwm ua tau zoo rau cov tsos mob thiab cov kev mob tshwm sim. (Txog: Cov tsos mob Endometriosis Koj Yuav Tsum Paub Txog) Tab sis, feem ntau saib tsis taus yog qhov tseeb tias kev hloov pauv yooj yim rau koj cov zaub mov kuj tuaj yeem mus ntev.

"Nrog tag nrho cov neeg mob fertility uas kuv ua haujlwm nrog, qhov tseem ceeb tshaj plaws hauv kev sim tswj cov tsos mob endometriosis yog muaj kev noj zaub mov zoo, sib npaug-ntxiv rau ntau cov protein zoo, txiv hmab txiv ntoo organic thiab veggies, fiber ntau thiab noj qab haus huv cov rog, "hais tias Dara Godfrey, RD, kws noj zaub mov zoo thiab tshwj xeeb kev yug menyuam nrog Progyny. Zuag qhia tag nrho kev noj zaub mov zoo tseem ceeb dua li noj ib yam khoom tshwj xeeb; txawm li cas los xij, qee yam khoom noj muaj txiaj ntsig tuaj yeem pab txo qhov mob (thiab yog li ntawd mob), thaum lwm cov zaub mov tshwj xeeb ua rau qhov mob hnyav dua.

Thiab nws tsis yog rau cov neeg mob endo ntev ntev-qee cov kev tshawb fawb qhia yog tias koj muaj kev pheej hmoo siab rau tus mob (xws li yog ib tus neeg hauv tsev neeg tam sim ntawd muaj) lossis koj tau txais kev kuaj mob ntxov, hloov koj cov zaub mov tuaj yeem txo koj txoj kev pheej hmoo. .

Ua ntej, sau tag nrho ntawm kev noj zaub mov endometriosis, suav nrog cov zaub mov uas tuaj yeem pab tau-thiab cov uas koj yuav tsum hla lossis txwv yog tias koj raug kev txom nyem los ntawm tus mob.

Vim Li Cas Ua Raws Li "Endometriosis Diet" Matters

Endometriosis yog cim los ntawm kev mob-ua kom tsis muaj zog tab sis kuj mob thaum pw ua ke, mob plab, mob plab zom mov, thiab txawm tias nraub qaum thiab mob ceg.

Dab tsi ua rau qhov mob ntawd: mob thiab ua rau cov tshuaj tsis txaus, ob qho tib si muaj kev cuam tshuam loj heev los ntawm kev noj zaub mov, hais tias Columbus-based kws noj zaub mov Torey Armul, RD, tus kws tshaj lij rau Academy ntawm Kev Noj Qab Haus Huv thiab Kev Noj Qab Haus Huv.

Tsis tas li ntawd, koj noj dab tsi ua lub luag haujlwm loj hauv kev tawm tsam oxidative kev nyuaj siab, Armul hais tias, vim qhov kev puas tsuaj no yog tshwm sim los ntawm qhov tsis sib xws ntawm cov tshuaj tua kab mob antioxidant thiab cov pa oxygen reactive (ROS). Thiab 2017 meta-analysis hauv Tshuaj Oxidative thiab Cellular Longevity tshaj tawm cov kev nyuab siab oxidative tuaj yeem ua rau endometriosis.

Hauv ntej, kev noj zaub mov zoo endometriosis yuav tsum tsom mus rau txo qhov mob, txo cov kev ntxhov siab oxidative, thiab ntsuas cov tshuaj hormones. (Muaj feem cuam tshuam: Yuav Ua Li Cas Thiaj Li Hormones Lawm Rau Lub Zog Ntev)

Cov zaub mov thiab cov khoom noj uas koj yuav tsum noj kom pab cov tsos mob ntawm endometriosis

Omega-3

Ib txoj hauv kev zoo tshaj los tiv thaiv qhov mob yog noj ntau ntawm cov tshuaj tiv thaiv omega-3 fatty acids, hais tias Godfrey. Cov kev tshawb fawb suav tsis txheeb qhia txog omega-3s-tshwj xeeb EPA thiab DHA-pab tiv thaiv thiab daws qhov mob hauv lub cev. Nqaij ntses qus, ntses ntses, sardines, walnuts, av flaxseed, chia noob, txiv ntseej roj, thiab nplooj zaub ntsuab yog txhua txoj kev xaiv zoo, ob tus kws noj zaub mov pom zoo. (Txog: 15 Cov Khoom Noj Los Tiv Thaiv Kab Mob Koj Yuav Tsum Tau Noj Nquag)

Vitamin D

Armul hais tias "Vitamin D muaj cov tshuaj tiv thaiv kab mob, thiab kev tshawb fawb tau pom muaj kev sib txuas ntawm cov qog loj hauv cov poj niam nrog endometriosis thiab qib vitamin D qis," Armul hais. Cov vitamin tsis txaus hauv cov khoom noj feem ntau, tab sis cov khoom lag luam mis nyuj xws li mis thiab yogurt feem ntau ua kom muaj zog thiab npaj tau, nws hais ntxiv. FWIW, muaj qee qhov kev tshawb fawb tsis sib haum xeeb nyob ib puag ncig lub luag haujlwm mis nyuj ua rau mob, tab sis Armul taw qhia tias qhov no yog pawg zaub mov loj uas suav nrog txhua yam ntawm Greek yogurt mus rau ice cream thiab milkshakes. Mis thiab cov khoom siv mis muaj roj tsawg yog koj qhov thawj koom ruam zoo tshaj plaws los txo qhov mob. (FYI, ntawm no yog txhua yam koj xav paub txog kev noj zaub mov ntxiv.)

Yog tias koj tsis muaj lactose intolerant, vegan, lossis tsis tau txais kev tshav ntuj txhua hnub, Armul qhia tias noj cov vitamin D ntxiv txhua hnub. "Ntau tus neeg muaj vitamin D tsis txaus tshwj xeeb tshaj yog thaum thiab tom qab lub caij ntuj no," nws hais ntxiv. Lub hom phiaj rau 600 IU ntawm cov vitamin D, cov lus pom zoo txhua hnub.

Muaj yeeb yuj Tsim

Hauv xyoo 2017 txoj kev tshawb fawb los ntawm Poland, cov kws tshawb fawb tau tshaj tawm tias ntau cov txiv hmab txiv ntoo thiab zaub, roj ntses, cov khoom noj siv mis uas muaj calcium thiab vitamin D, thiab omega-3 fatty acids txo koj txoj kev pheej hmoo rau endometriosis. Cov txiaj ntsig ntawm cov xim muaj txiaj ntsig los ntawm kev txo qis oxidative kev nyuaj siab-thauj khoom ntawm cov tshuaj tiv thaiv kab mob ua rau puas tsuaj thiab txo cov tsos mob endo, hais tias Godfrey. Cov zaub mov zoo tshaj plaws rau qhov ntawd: cov txiv hmab txiv ntoo zoo li txiv hmab txiv ntoo thiab txiv kab ntxwv, zaub xws li nplooj zaub ntsuab, dos, qej, thiab txuj lom zoo li cinnamon.

Cov khoom noj thiab cov khoom xyaw koj yuav tsum xav txog txwv yog tias koj muaj endometriosis

Khoom noj khoom haus

Armul hais tias koj xav kom zam dhau cov rog tag nrho, uas paub tias ua rau mob hauv lub cev, Armul hais. Qhov ntawd yog zaub mov kib, zaub mov ceev, thiab lwm yam khoom noj uas ua tiav heev.

Godfrey pom zoo, ntxiv cov zaub mov tiav thiab cov suab thaj ntau ntau ua rau mob rau cov neeg mob endo. "Kev noj zaub mov muaj roj ntau, qab zib, thiab cawv tau txuas nrog kev tsim cov dawb radicals-cov molecules lub luag haujlwm los tsim qhov tsis sib xws uas ua rau muaj kev ntxhov siab oxidative," nws piav qhia. (Muaj feem xyuam: 6 "Ultra-Processed" Cov Khoom Noj Koj Tej Zaum Muaj Hauv Koj Lub Tsev Tam Sim No)

Nqaij Liab

Ntau txoj kev tshawb fawb qhia tias noj nqaij liab feem ntau ua rau koj muaj kev pheej hmoo rau endometriosis. Godfrey hais tias "Cov nqaij liab tau txuas rau qib estrogen siab dua hauv cov ntshav, thiab vim tias cov tshuaj estrogen ua lub luag haujlwm tseem ceeb hauv endometriosis, nws muaj txiaj ntsig zoo rau kev txiav," Godfrey hais. Hloov chaw, ncav cuag omega-3-nplua nuj ntses lossis qe rau koj cov protein, Armul qhia.

Gluten

Txawm hais tias gluten tsis thab txhua tus, Godfrey hais tias qee tus neeg mob endo yuav raug mob tsawg dua yog tias lawv txiav cov protein molecule los ntawm lawv cov zaub mov. Qhov tseeb, kev tshawb fawb tawm ntawm Ltalis pom mus gluten dawb rau ib xyoos txhim kho qhov mob rau 75 feem pua ​​ntawm cov neeg mob endometriosis koom nrog hauv txoj kev tshawb no.

FODMAPs

Nws yog ntau heev rau cov poj niam kom muaj ob leeg endometriosis thiab chim siab plob tsis so tswj syndrome. Ntawm cov uas ua, 72 feem pua ​​​​txhim kho lawv cov tsos mob plab tom qab plaub lub lis piam ntawm kev noj zaub mov tsawg-FODMAP hauv ib qho kev tshawb fawb Australian xyoo 2017. FYI, FODMAP sawv cev rau Fermentable Ogligo-, Di-, Mono-saccharides Thiab Polyols, cov kab lus ntev rau cov carbs uas tsis zoo absorbed hauv cov hnyuv rau qee tus neeg. Mus qis-FODMAP suav nrog txiav cov nplej thiab gluten, nrog rau lactose, cawv cawv (xylitol, sorbitol), thiab qee cov txiv hmab txiv ntoo thiab zaub. (Rau qhov sau tag nrho, saib yuav ua li cas ib tus kws sau ntawv tau sim sim qis-FODMAP noj zaub mov rau nws tus kheej.)

Qhov no tuaj yeem ua rau nyuaj-koj tsis xav hla cov tshuaj tiv thaiv kab mob ntau hauv cov khoom lossis cov vitamin D uas feem ntau los ntawm mis nyuj. Koj qhov thawj koom ruam zoo tshaj plaws: Tsom ntsoov rau kev txiav cov kws paub txog zaub mov paub txog qhov teeb meem endo thiab ua rau koj noj cov zaub mov zoo hais tias tuaj yeem pab tau. Yog tias koj tseem muaj mob lossis lwm yam mob plab tom qab ntawd, saib mus rau txo qis gluten thiab lwm yam FODMAPs thaum tseem ua rau tsis ua txhaum ua rau muaj cov tshuaj antioxidants nplua nuj.

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