Thibelo ea Ramatiki: U ka Etsa'ng?

Litaba

• Ja litlhapi
• Laola boima ba 'mele oa hau
• Ho ikoetlisa
• Qoba kotsi
• Sireletsa manonyeletso a hau
• Bona ngaka ea hau

Mokhoa oa ho qoba manonyeletso a bohloko

U ke ke ua lula u thibela ramatiki. Lisosa tse ling, joalo ka lilemo tse ntseng li eketseha, nalane ea lelapa, le bong (mefuta e mengata ea ramatiki e atile haholo ho basali), li tsoile taolong ea hau.

Ho na le mefuta e fetang 100 e fapaneng ea ramatiki. Mefuta e meraro ea mantlha ke osteoarthritis (OA), ramatiki ea ramatiki (RA) le ramatiki ea psoriatic (PsA). Mofuta o mong le o mong o hola ka tsela e fapaneng, empa tsohle li bohloko ebile li ka lebisa ho lahleheloeng ke tšebetso le ho holofala.

Ho na le litloaelo tse 'maloa tse phetseng hantle tseo u ka li sebelisang ho fokotsa menyetla ea ho ba le manonyeletso a bohloko ha u ntse u tsofala. Tse ngata tsa litloaelo tsena - joalo ka ho ikoetlisa le ho ja lijo tse nepahetseng - le ho thibela mafu a mang.

Ja litlhapi

Litlhapi tse ling li na le omega-3 fatty acids, mafura a phetseng hantle a polyunsaturated. Omega-3s e na le melemo e 'maloa ea bophelo bo botle,' me e ka fokotsa ho ruruha 'meleng.

Phuputso ho Annals of the Rheumatic Diseases e fumane hore basali ba jang litlhapi khafetsa ba ka ba kotsing e tlase ea ramatiki ea ramatiki. Lefapha la Temo la United States (USDA) le khothaletsa ho ja litlhapi tse phahameng ho omega-3s - joalo ka salmon, trout, mackerel le sardine - habeli ka beke. Litlhapi tse tšoasoang naheng hangata li buelloa ho feta litlhapi tse lengoang.

Laola boima ba 'mele oa hau

Mangole a hau a tlameha ho tšehetsa boima ba 'mele oa hau. Ho ba motenya haholo kapa ho ba motenya ho ka ba utloisa bohloko haholo. Haeba u le boima ba liponto tse 10 feela, matla a lengole ha u ntse u nka mohato o mong le o mong a eketseha ka liponto tse 30 ho isa ho tse 60, ho latela Johns Hopkins.

Basali ba nang le boima bo feteletseng ba na le menyetla e fetang makhetlo a mane ea ho tšoaroa ke lefu la masapo a mangole ho feta basali ba boima bo botle. Lijo le boikoetliso li ka thusa ho tlisa boima ba hau boemong bo botle.

Ho ikoetlisa

Ho ikoetlisa ha ho tlose khatello ea boima ba 'mele manonyellong a hau feela, empa ho matlafatsa mesifa e potileng manonyeletso. Sena sea ba tsitsisa 'me se ka ba sireletsa hore ba se ke ba senyeha.

Ho eketsa melemo ea lenaneo la hau la boikoetliso, etsa lintho tse ling tse kang ho tsamaea kapa ho sesa ka ho ikoetlisa. Hape, eketsa ka litsela tse ling ho boloka maemo a hau a feto-fetoha le mefuta e mengata ea ho sisinyeha.

Qoba kotsi

Ha nako e ntse e ea, manonyeletso a hau a ka qala ho fela. Empa ha u lematsa manonyello a hau - ka mohlala, ha u ntse u bapala lipapali kapa ka lebaka la kotsi - u ka senya lefufuru mme ua e senya kapele.

Ho qoba ho tsoa likotsi, lula u sebelisa lisebelisoa tse nepahetseng tsa polokeho ha u ntse u bapala lipapali, 'me u ithute mekhoa e nepahetseng ea boikoetliso.

Sireletsa manonyeletso a hau

Ho sebelisa mekhoa e nepahetseng ha u lutse, u sebetsa le ha u phahamisa ho ka thusa ho sireletsa manonyeletso mathateng a letsatsi le letsatsi. Mohlala, phahamisa ka mangole le letheka - eseng mokokotlo - ha u nka lintho.

Tsamaisa lintho haufi le 'mele oa hau e le hore u se ke ua beha khatello e ngata matsohong a hao. Haeba u tlameha ho lula nako e telele mosebetsing, etsa bonnete ba hore mokokotlo oa hao, maoto le matsoho li tšehetsoa hantle.

Bona ngaka ea hau

Haeba u qala ho ba le ramatiki, bona ngaka ea hau kapa ramatiki. Tšenyo ea ramatiki e lula e tsoela pele, ho bolelang hore ha o ema nako e telele ho batla kalafo, tšenyo e ka ba teng lenonyellong.

Ngaka ea hau e kanna ea fana ka maikutlo a kalafo kapa mekhoa ea bophelo e ka fokotsang tsoelo-pele ea ramatiki ea hau mme ea boloka mokhoa oa hau oa ho tsamaea.