Khethang litlhapi le meroho le / kapa qoba lebese la fatše kaofela
Lijo ke bohlooho bo tsejoang 'me migraine e qala, empa lijo life tse hlahisang hlooho ea motho li ikhetha ebile ka linako tse ling ho thata ho li bona.
Ka linako tse ling lijo tse se nang molekane li baka hlooho ea motho, joaloka veine e khubelu kapa tsokolate. Bakeng sa ba bang, ke sefefo se phethehileng se tlokolang lihlooho tsa bona, joaloka lijo tse tletseng lijo tse ngata tsa "li-trigger", hammoho le bosiu bo robalang bosiu.
Ka sebele, haeba u na le e le 'ngoe kapa tse ling tse hlahisang lijo , ho li qoba ke mokhoa o motle oa ho bapala. Ha ho buuoa, batho ba bang ha ba tsebe ho tseba hore na ba baka eng 'me ba khetha ho ja lijo tse tla ntlafatsa bohlooho ba bona kapa hlooho ea bophelo ba migraine.
Le ha ho na lijo tse jang batho bohle, batho ba bang ba fumane hore lijo tse itseng, tse kang lijo tsa Mediterranean kapa tse fokolang fatše, li fokotsa hlooho ea bona kapa migraine-le tsela efe e molemo ea ho khutlisa bothata ba boemo ba hau ho feta ka ho laola seo u se jang.
Lintho tsa motheo tsa lijo tsa Mediterranean
Lijo tsa Mediterranean ke tse fokolang nama tse nang le litlhapi tse mafura, tse nang le omega-3 fatty acids.
Omega-3 le omega-6 fatty acids e etsa karolo e kholo ea lesela la lisele tse peli tsa 'mele le meriana. Ha e le hantle, ho lumeloa hore ke li-molebeli oa limolek'hule tse amehang ho laola bohloko le kelello ea 'mele' meleng.
Ka ho khetheha, omega-3 fatty acids, e fumanoang lijong tse kang mafura a mafura, limela, limate, meroho, litholoana le lithollo kaofela, ho lumeloa hore li fokotsa ho ruruha le ho utloisisa bohloko.
Ka lehlakoreng le leng, omega-6 fatty acids, e fumanoang linthong tse khubelu le oli ea meroho e kang linoleic acid (LA), ho lumeloa hore e khothalletsa ho ruruha le ho eketsa kutloisiso ea bohloko.
Lijo Tsa Mediterranean le Moriri oa Hlooho
Litsebi tsa hlooho ea hlooho ea khomo li bolela hore ha ho na feela lijo tse nang le omega-3 tse ka thusang ho thibela hlooho e sa foleng le migraine (ho fihlela joale, lipatlisiso tsa saense li hanyetsane), empa hore lijo li na le omega-3 fatty acids le tlaase ho omega-6 li-fatty acids li tla etsa mano-e leng sekhahla se phethahetseng, ka mantsoe a mang.
Thuto ea 2015 ho Journal of Pain e ile ea leka ho leka khopolo ena. Thupelong ena ea libeke tse 12, barupeluoa ba mashome a mahlano a metso e mehlano ba nang le hlooho e sa foleng ea letsatsi le leng le le leng ba ne ba sa tsebe hore na
- lijo tse holimo ho Omega-3 le tlase ho Omega-6 (joaloka lijo tsa Mediterranean)
kapa
- lijo tse tlaase ho Omega-6
Litholoana li fumanoe hore ba fuoeng oli e phahameng ea omega-3, e tlaase ea omega-6 e na le ho fokotseha ho hoholo palo ea hlooho ea hlooho ka khoeli. Barupeluoa bana ba ne ba boetse ba e-na le lintlha tse tlaase tsa HIT-6 qetellong ea thuto, e bolelang hore hlooho ea bona ea hlooho e ne e se na tšusumetso e fokolang boleng ba bophelo ba bona, ha e bapisoa le ba lijo tse tlaase tsa omega-6.
Thutong e tšoanang, litekanyetso tsa mali tsa omega-3 metabolites li ne li lekantsoe qalong ea thuto, 'me qetellong ea thuto. Litholoana li fumanoe hore ha li bapisoa le lijo tse tlaase tsa omega-6, tse ling tsa lijo tse holimo tse nang le omega-3 tse fokolang / li-omega-6 tse fokolang li ne li e-na le litekanyetso tse phahameng tsa DHA-EA, tse tsejoang hore li na le li-anti-inflammatory properties.
Hape, ho phahama ha DHA-EA ho amana le ho fokotseha ha bohloko ba 'mele le khatello ea kelello ea barupeluoa.
See se bolelang?
Ha ho ntse ho hlokahala lithuto tse eketsehileng le tse khōloanyane ho hlahloba karolo ea phepo ea omega-3 e ruileng hammoho le omega-6 ho ja lijo tse sa hlokeng hantle le ho thibela migraine, ho ja lijo tse joalo ho ka ba khetho ho ba bang.
Litaba tse molemo mabapi le ho ja lijo tsa Mediterranean ke hore li na le melemo e meng ea bophelo bo botle, joaloka ho thusa ho thibela boloetse ba pelo-bonus e peli.
Lijo tse fokolang tsa Fat le Migraines
Kgetho e 'ngoe e ka thusang ba mamellang migraine, ebang ke li-episodic kapa tse sa foleng tsa migraine , ke lijo tse fokolang fatše.
Phuputsong ea 2015 ho phepo e nepahetseng, metabolism le lefu la pelo , litho tse 83 tse nang le li-migraine tse sa foleng kapa tse sa foleng li ne li sa sebelisetsoe ho ja lijo tse tlaase kapa tse tloaelehileng ka likhoeli tse tharo. Joale litho tsa sehlopha li tšela lijong tse fapaneng ka likhoeli tse ling tse tharo.
Lijo tse fokolang ka mafura li thibela mafura ho fihlela ho karolo ea 20 lekholong ea kakaretso ea lijo letsatsi le leng le le leng empa lijo tse tloaelehileng tsa mafura li na le mafura a 25 ho ea ho karolo ea 30 lekholong ea kakaretso ea matla a letsatsi.
Ha e le hantle, lijo tse fokolang mafura li ne li e-na le mafura a mangata (ka mohlala, botoro, chisi, lebese kaofela, nama e khubelu) le mafura a monounsaturated (mohlala, oli ea mohloaare le oli ea canola).
Liphello tsa thuto li fumane hore ba fumanang lijo tse fokolang fatše ba ne ba e-na le litlhaselo tse fokolang haholo le tse sa tloaelehang tsa migraine ho feta ba nang le phepo e tloaelehileng ea mafura.
Ke habohlokoa ho hlokomela hore barupeluoa ba neng ba e-na le liphetoho tsa lijo ba lahleheloa ke boima ba 'mele. Kahoo tahlehelo ea boima ba 'mele (ho sa tsotellehe hore na e entsoe joang) e ka' na ea tlatsetsa ho fokotseha ha palo ea migraine lenaneong lena.
Ha e le hantle, lipatlisiso li 'nile tsa fumana hore batho ba nang le botenya ba na le migraine e mengata haholo le e matla ho feta ea boima bo tloaelehileng. Ho phaella moo, bopaki bo bontša hore botenya bo ka fetola phetoho ho tloha episodic ho ea ho sa foleng migraine.
Setsebi sa kamano pakeng tsa botenya le migraine e ka 'na ea e-ba e rarahaneng empa e ka' na ea e-ba lipakeng tsa ho ruruha, kaha batho ba mahlomoleng ba na le litepisi tse phahameng tsa ho ruruha ka mali a bona. Lisebelisoa tsena tsa ho ruruha li phahame nakong ea tlhaselo ea migraine.
See se bolelang?
Lijo tse fokolang mafura, haholo-holo tse fokolang ka mafura a mangata li ka ba molemo ho ba thibelang migraine. Lijo tse fokolang ka mafura a tletseng ka tloaelo li bolela ho fokotsa haholo nama (ka mohlala, nama ea khomo, konyana, kolobe) le lihlahisoa tsa lebese (mohlala, botoro, chisi, yogurt e mafura le lebese).
Haeba o khetha lijo tse fokolang fatše, lebisa tlhokomelo ea lijo tsa hau ka litholoana, meroho, lijo-thollo kaofela le litlhapi tse mafura a tlhapi tse kang saalmon li ruile haholo mafura a polyunsaturated (mefuta e ntle ea mafura). Khetha lihlahisoa tsa lebese tse fokolang fatše ka mafura 'ohle le ho tlosa li-trans tsa lijo tsa hau, tseo e leng lihlahisoa tse fumanoang lijong tse nooang le tse halikiloeng.
Litaba tse monate ke hore ka June 2015, Tsamaiso ea Lijo le Meriana ea United States e ile ea etsa qeto ea hore mafura a trans a ke ke a nkoa a sireletsehile. Ho ne ho behiloe moeli oa nako ea lilemo tse tharo bakeng sa lik'hamphani tsohle tsa lijo ho tlosa li-trans tsa lijo tse entsoeng.
Lentsoe le Tsoang ho
Pele u ka ja lijo tse khethehileng bakeng sa bophelo ba hlooho ea hao kapa bophelo bo botle ba migraine, etsa bonnete ba hore u hlahlobe ngaka ea hau.
Ho khetha lijo tse nepahetseng ho ka ba mosebetsi o rarahaneng, kaha o batla ho etsa bonnete ba hore ha u hlokomolohe limatlafatsi tsa bohlokoa kapa ho baka khatello ea 'meleng oa hao. Ka mohlala, haeba u khaola lihlahisoa tsa lebese haholo, u batla ho netefatsa hore u fumana khalsiamo e lekaneng ha u ja. Thuto e potlakileng mehloli e meng ea khalsiamo ea lijo (joaloka khale, sipinake, broccoli, kapa lijo-thollo tse nang le liqhobosheane) ke sohle seo u se hlokang.
Ho boleloa hore, lijo tsena, haholo-holo mafura a tlaase le Mediterranean, li na le mekhoa e metle le e sireletsehileng ea ho ja. Kahoo ho ka ba molemo ho leka.
> Mehloli:
> Ferrara LA, le al. Lijo Tse Fokolang Lipilisi li Fokotsa Sekhahla le Bohlokoa ba Litlhaselo Tse Phelang Tsa Migraine. Lihlahisoa tsa phepo ea methapo ea methapo . 2015 Apr; 25 (4): 370-5.
> Martin VT, Vij B. Lijo le hlooho: Karolo 2. Hlooho ea hlooho . 2016 Oct; 56 (9): 1553-62.
> Ramsden CE et al. Lijo-Liphetoho tse entsoeng ka n-3 le n-6 Tse nkiloeng ke Endocannabinoids le ho fokotseha ha Hlooho ea Mahlo le Mahlomola a kelello. J Pain . 2015 Aug; 16 (8): 707-16.
> Mokhatlo oa Bongaka oa Maryland oa Maryland. (8/2015). Omega-6 Fatty Acids.