I-12 Izimbangela Zokudla ze-Migraines Ikhanda elibuhlungu

I-Migraines ingabathena amandla, futhi kubantu abaningi abanalesi sifo, ukudla okuthile kunendima ebalulekile ekuqaliseni lezi ziqephu ezibuhlungu. Ukuqonda ukuxhumana phakathi kokudla kanye ne-migraines kunomthelela ekulawuleni lesi simo ngempumelelo. Ngokukhomba nokugwema izimbangela ezithile zokudla ze-migraines, abantu ngabanye banganciphisa imvamisa nokuqina kwekhanda labo, bathuthukise izinga labo lokuphila.

Ake sihlole ukudla okuphezulu okubangela imigraines nokuthi yini okufanele ikugweme. Sizohlola ukudla okuvamile kwe-migraine, kusukela kushokoledi noshizi asebekhulile kuya kuswidi wokwenziwa kanye nenyama egayiwe. Ukwengeza, sizoxoxa ngokudla okulungele imigraines okungasiza ekudambiseni izimpawu.

I-12 Ukudla Okubangela I-Migraine

Abaphethwe yi-Migraine bavame ukuthola ukuthi ukudla okuthile kungabangela ukuhlaselwa kwabo. Ukuqonda ukuthi yikuphi ukudla okufanele ukugweme nge-migraines kungabaluleka ekulawuleni izimpawu ze-migraine. Nazi izimbangela zokudla ezivamile eziyi-12 ze-migraines:

• Ukudla Okuvutshiwe: Ukudla okubilile, okufana noshizi asebekhulile, imifino efakwe emanzini anosawoti kanye ne-sauerkraut, kungaba yinkinga kwabanye abaphethwe yi-migraine. Lokhu kudla kuqukethe amazinga aphezulu e-tyramine, isakhi esingokwemvelo esakha lapho amaprotheni ephuka. I-Tyramine iye yaxhunyaniswa nokuhlaselwa kwe-migraine kwabanye abantu, ikakhulukazi labo abazwela ama-amine. Kodwa-ke, kubalulekile ukuqaphela ukuthi akubona bonke abane-migraine abathintekayo yi-tyramine. 

• Ama-nitrate nama-nitrate: Inyama egayiwe njengobhekeni, amasoseji, i-ham, kanye nenyama yedeli ngokuvamile iqukethe izinto ezilondolozayo ezibizwa ngokuthi ama-nitrate nama-nitrites. Lezi zinhlanganisela ziye zahlotshaniswa nokubangela ukuhlaselwa kwe-migraine kwabanye abantu. Ama-nitrate angabangela ukuvuleka kwemithambo yegazi, okungase kube nomthelela ekuqalekeni kwe-migraine. Ukwengeza, ama-nitrate angashintsha abe yi-nitric oxide emzimbeni, okuye kwaxhunyaniswa nokuthuthukiswa kwekhanda. Ezinye izifundo zithole ukuthi abantu abanomlando we-migraines bangase babe sengozini enkulu yekhanda elibangelwa i-nitrate.

• I-Monosodium Glutamate (MSG): I-MSG iyisithuthukisi ukunambitheka esivame ukusetshenziswa ku-cuisine yamaShayina kanye nokudla okuningi okugayiwe. Nakuba indima yayo ekubangeleni i-migraines kuye kwaphikiswana ngayo, abanye abantu babika ukuthi baphathwa ikhanda ngemva kokudla ukudla okuqukethe i-MSG. Indlela eqondile i-MSG engase ibangele ngayo i-migraines ayiqondwa ngokugcwele. Kodwa-ke, kucatshangwa ukuthi i-MSG ingase ithinte ama-neurotransmitters ebuchosheni, okungase kuholele ekuqalekeni kokuhlaselwa yi-migraine.

• Utshwala: Uphuzo oludakayo, ikakhulukazi iwayini elibomvu, ubhiya, ne-spirit, zaziwa njengezinto ezibangela imigraine kubantu abaningi. Cishe ingxenye eyodwa kwezintathu yabaphethwe i-migraine ibika ukuthi utshwala bungabangela ukuhlaselwa kwabo. Izindlela ezibangela i-migraines ebangelwa utshwala ziyinkimbinkimbi futhi zingabandakanya izici eziningana. Utshwala bungabangela kwamanzi emzimbeni. Ukuphelelwa amanzi emzimbeni kungenye yezimbangela ezivame kakhulu ze-migraine. Ukwengeza, iziphuzo ezidakayo ziqukethe izinhlanganisela ezibizwa ngokuthi ama-congeners, okuyimikhiqizo yokuvutshelwa. Ngokugcwele kakhulu iziphuzo ezimnyama njengewayini elibomvu ne-whisky, lawa ma-congeners angaba nomthelela ekukhuleni kwekhanda elibuhlungu. Utshwala buphinde buthinte ukugeleza kwegazi futhi bungabangela ukukhululwa kwamakhemikhali athile ebuchosheni, okungase kuholele ekuhlaselweni kwemigraine.

• UGluten: Kwabanye abantu abane-migraine, ukudla okune-gluten kungase kube yimbangela. I-Gluten iyiphrotheni etholakala kukolweni, ibhali nerye. Nakuba ukuxhumana phakathi kwe-gluten ne-migraines kungaqondakali ngokugcwele, ezinye izifundo zikhomba ukuthi abantu abanesifo se-celiac noma ukuzwela okungeyona i-celiac ku-gluten bangase babe nemigraines evame kakhulu. Impendulo yokuvuvukala ebangelwa i-gluten kubantu abazwelayo ingase ibe nomthelela ekusebenziseni izindlela ze-migraine. Kodwa-ke, kubalulekile ukuqaphela ukuthi akubona bonke abantu abane-migraine abazwelayo ku-gluten, futhi ukususa i-gluten ekudleni kungase kube yinzuzo kuphela kulabo abanokuzwela okuqinisekisiwe noma yesifo celiac.

• Anyanisi: Abanye abaphethwe yi-migraine babika ukuthi u-anyanisi ungabangela ukuhlaselwa kwabo. Nakuba kunobufakazi obulinganiselwe besayensi obuxhumanisa u-anyanisi nemigraines, aqukethe izinhlanganisela ezithile ezingase zibe yinkinga kwabanye abantu. U-anyanisi ugcwele ama-sulphur compounds nama-flavonoid, angathinta ukugeleza kwegazi futhi angaba nomthelela ekukhuleni kwe-migraine kubantu abazwelayo. Kodwa-ke, ucwaningo olwengeziwe luyadingeka ukuze kutholakale ukuxhumana okucacile phakathi kuka-anyanisi nokuhlaselwa kwe-migraine.

• Imikhiqizo yobisi: Imikhiqizo yobisi, ikakhulukazi ushizi asebekhulile futhi ophelele ubisi, ziye zabonakala njengezimbangela ze-migraine kwabanye abantu. Ubudlelwano phakathi kobisi ne-migraines buyinkimbinkimbi futhi bungahluka kumuntu nomuntu. Ezinye izifundo ziphakamisa ukuthi izingxenye ezithile zobisi, njenge-tyramine kumashizi asebekhulile, zingase zibe nomthelela ekuhlaselweni kwe-migraine. 

• Ukudla okucebile ngeTyramine: I-Tyramine iyinhlanganisela ye-amine etholakala ekudleni okuhlukahlukene, ikakhulukazi osekukhulile, okubilile, noma okulondoloziwe. Ukudla okuphezulu kwe-tyramine ushizi asebekhulile, inyama eselashiwe, imikhiqizo yesoya evutshiwe, nezithelo ezithile njengobhanana ovuthwe ngokweqile nezithelo ezisawolintshi. Kwabanye abaphethwe yi-migraine, ukudla ukudla okunothe nge-tyramine kungase kubangele ukuhlaselwa. Inqubo ngqo ayiqondwa ngokugcwele, kodwa kucatshangwa ukuthi i-tyramine ingase ithinte amazinga e-neurotransmitter ebuchosheni, okungase kuholele ekuqalekeni kwemigraine. Kodwa-ke, ukuzwela kwe-tyramine kuyahlukahluka kubantu ngabanye, futhi akubona bonke abaphethwe yi-migraine abathintwa ukudla okunothe nge-tyramine.
• Amantongomane: Abanye abaphethwe yi-migraine babika ukuthi amantongomane athile, njengamakinati, ama-alimondi, nama-walnuts, angabangela ukuhlasela kwawo. Amantongomane aqukethe izinhlanganisela ezahlukahlukene, kufaka phakathi i-tyramine nezinye izinto ezisebenzayo, ezingase zibe nomthelela ekuthuthukisweni kwe-migraine kubantu ababucayi. Kodwa-ke, ubufakazi obuxhumanisa amantongomane ne-migraines ngokuyinhloko yi-anecdotal, futhi ucwaningo olwengeziwe luyadingeka ukuze kutholakale uxhumano olucacile. Kuyaphawuleka ukuthi amantongomane nawo anothe ngemisoco enenzuzo futhi angase abe nemiphumela evikelayo kuma-migraines kwabanye abantu.

• I-Caffeine: Ubudlelwano phakathi kwe-caffeine ne-migraines yinkimbinkimbi. Kwabanye abantu, i-caffeine ingabangela ukuhlaselwa yi-migraine, kanti kwabanye, ingasiza ekudambiseni izimpawu. I-caffeine ithinta ukugeleza kwegazi ebuchosheni futhi ingaba nomthelela ekusebenzeni kwama-neurotransmitters athile. Ukusetshenziswa njalo kwe-caffeine kungabangela ukuthembela, futhi ukuhoxiswa kungazelelwe kungase kubangele ukuhlaselwa yi-migraine kwabanye abantu. Umthelela we-caffeine kuma-migraines ungahluka kuye ngenani elisetshenzisiwe kanye nokuzwela komuntu ngamunye. Olunye ucwaningo lubonisa ukuthi ukunciphisa ukudla okune-caffeine kungabi ngaphezu kwama-200mg ngosuku kungaba yinzuzo kwabaphethwe yi-migraine.

• Ama-Sweeteners Okwenziwa: Ama-sweeteners okwenziwa, ikakhulukazi i-aspartame, kuye kwabikwa njengezimbangela ze-migraine ngabanye abantu. Nakuba ubufakazi buxubile, ezinye izifundo zithole ukuhlobana phakathi kokusetshenziswa kwe-aspartame kanye nokwanda kwemvamisa yokuhlaselwa yi-migraine kubantu abazwelayo. Indlela eqondile lapho ama-sweeteners okwenziwa engase avuse imigraines ayiqondwa ngokugcwele. Abanye abacwaningi basikisela ukuthi i-aspartame ingathinta amazinga e-neurotransmitter ku- Ubuchopho, okungase kuholele ekuqalekeni kwe-migraine. Kodwa-ke, ukuzwela kuma-sweeteners okwenziwa kuyehluka phakathi kwabantu, futhi akubona bonke abaphethwe yi-migraine abathintwa yilezi zinto.

Isiphetho

Ukuqonda ubuhlobo phakathi kokudla kanye ne-migraines kunomthelela omkhulu ekulawuleni lesi simo ngokuphumelelayo. Ngokubona kanye nokugwema izinto ezithile ezibangela ukudla, abantu ngabanye banganciphisa imvamisa nokuqina kobuhlungu bekhanda labo, okuholela ekuthuthukisweni kwezinga lempilo. Kusukela ekudleni okuvutshiwe kanye nenyama egayiwe kuye kotshwala kanye namaswidi okwenziwa, ukuqaphela lezi zinto ezingase zibangele kunikeza amandla abaphethwe yi-migraine ukuthi benze izinqumo zokudla ezinolwazi.

Kubalulekile ukukhumbula ukuthi izinto ezibangela ukudla zingahluka kakhulu kumuntu nomuntu. Ukugcina idayari yokudla nokusebenza nodokotela kunconywa ukukhomba izimbangela zokudla komuntu siqu. Le ndlela ivumela ukuthuthukiswa kohlelo lokuphatha oluhambisanayo, ukusiza abantu ngabanye ukuba basebenzise ukudla kwabo ngokuphumelelayo futhi okungenzeka banciphise ukuvela kokuhlaselwa kwe-migraine.