Intloko kunye nemigraines ayimnandi. Kodwa ngaphambi kokuba ukhuphe umbulali wentlungu kukho amayeza athile endalo onokuzama ukunceda ukukhulula iintlungu entlokweni yakho. I-25 pesenti yabantu abaphathwa yintloko, kunye nama-30 ekhulwini abantu abane-migraine, bagxeka ukutya kunye neziselo ezithile. Ngethamsanqa, isayensi inokukunceda ukukhusela kwintloko yakho elandelayo okanye i-migraine, ngokwemvelo.
Apha siphonononga ukulungiswa kwentloko yendalo e-5 ukuzama, izinto ezibangela ukutya okukhohlisayo kwaye sifike emazantsi eentsomi zentloko.
5 Ukulungisa Intloko ebuhlungu ukuze uzame
1. Zola
Ingozi yakho yentloko inyuka ngokuphindwe kane xa imeko yoxinzelelo iphela. Kulapho ihomoni yoxinzelelo icortisol-ekwathi ithintele intlungu-ebbs kude. Isisombululo esinye esinokwenzeka: Abantu abacamngca malunga nemizuzu ye-30 imihla ngemihla bafumana iintloko ezimfutshane kunye nezincinci ezincinci xa kuthelekiswa nabo bangakhange bacamngce, ingxelo yophononongo lwakutsha nje kwiNtloko yentloko. Ukuziqhelanisa neendlela zokunciphisa uxinzelelo kunokugcina i-cortisol isezantsi xa uxinezelekile, kukunceda uphephe ingozi kamva.
2. Fumana iMagnesium engakumbi
Xa iiseli zobuchopho zine-magnesium eyaneleyo, azifane zitshintshe kwiindlela zentlungu ukuba zidibana ne-trigger yeentlungu. I-American Academy of Neurology ithi ukubetha isibonelelo semihla ngemihla esicetyiswayo se-magnesium (310 ukuya kwi-420 mg) yokukhusela i-migraine. Iinkonzo ezintathu zeenkozo ezipheleleyo kunye nekomityi yesipinatshi esiphekiweyo zinokukufumana i-magnesium yakho yemihla ngemihla. Imithombo yokutya ye-magnesium ngenxa yentloko ebuhlungu ziquka:
Burger king kwindawo yokudlala ngaphakathi
- imbewu yethanga
- iimbotyi
- itshokolethi emnyama
- amazimba
- ispinatshi
3. Sela
Ubulali ukuphelelwa ngamanzi emzimbeni inokuphinda kabini umngcipheko wakho wentloko, ngokutsho kweJournal of Nutrition study. Ngethamsanqa, ukuphakamisa umdlalo wakho wamanzi kukulungiswa okulula kwentloko yokuphelelwa ngamanzi emzimbeni, abaphandi baseDatshi bafumene. Abantu abaneentloko eziqhelekileyo zongeze iikomityi ezine ze-8-ounce zamanzi ukwandisa iziselo zabo ezipheleleyo ukusuka kwi-7 ukuya kwiikomityi ze-11 yonke imihla. Oku kwehlisa ifuthe lentloko ebuhlungu kumgangatho wobomi babo.
4. Hamba uyozilolonga
I-Pedaling ibhayisekile yokuzivocavoca imizuzu ye-40, kathathu ngeveki, ivalwe i-migraines ngokufanelekileyo njengokuthatha i-migraine-prevention drug drug, ifumene isifundo saseSweden. Nakuphi na ukunyakaza kunokunceda ngokuvula iikhemikhali zobuchopho eziziva-ulungile (ezibizwa ngokuba yi-endocannabinoids) kunye nemiqondiso yokuthulisa kwiindawo eziva iintlungu zobuchopho.
5. Yeka ukuhlafuna itshungama
Ukunikezela ngeentsini inyanga kumise iintlungu zentloko kwi-19 kwi-30 yabantwana kunye nolutsha olunentloko engapheliyo, bafumana abaphandi bakwa-Israel. Yaye kwabo bawuqala ngokutsha umkhwa wabo weentsini, iintloko ezibuhlungu zabuya. Konke oku kusila kunokubeka uxinzelelo olugqithisileyo kwilungu lomhlathi, kubangele ukungonwabi kukhakhayi ngokubanzi.
Intloko ekhohlisayo ibangela ukuba uqaphele
Icaffeine
Ukuqaqanjelwa yintloko ye-caffeine-withdrawal headaches kuchaphazela phantse isiqingatha sabasela isiselo se-caffeine. I-caffeine iyayicutha imithambo yegazi, ngoko ke ukuphoswa yidosi yakho yemihla ngemihla kwenza ukuba imithambo emikhulu esengqondweni yandise... yhoo! 'Okukhona ufumana icaffeine ethe kratya, kokukhona amathuba akho okuba yintloko ebuhlungu ukuba uyaphoswa yikomityi yakho yasekuseni okanye ube nayo kade kunesiqhelo,' uyaphawula uVincent Martin, M.D., umlawuli weZiko leeNtloko ezibuhlungu kunye noBuso kwi-UC Health eCincinnati. Injongo ukugcina umkhwa wakho we-caffeine uhambelana imihla ngemihla.
Ukutsiba ukutya
Ukunikezela ngesidlo sasemini ngamandla ngosuku lwakho kukushiya ngaphezulu kokuxhoma nje. Ukungachazi, zininzi izinto ezoyikisayo ezinokuthi zenzeke emzimbeni wakho xa ungatyi . Ukunciphisa iswekile yegazi kunokwenza intloko yakho ibe buhlungu xa iiseli zobuchopho zisabela kumanqanaba aphantsi omlilo abathandayo. Umntu omnye kwabahlanu abane-migraine, kunye nomntu omnye kwabasixhenxe ophathwa yintloko, bathi indlala inokuqalisa iintlungu. Ngapha koko, ukuzila ukutya emini (ukutya kuphela ebusuku) phantse kathathu umngcipheko we-migraine kubantu abawufumana rhoqo, ngokutsho kophononongo kwi Ijenali yeNtloko kunye neentlungu .
Utywala
I-Hungover? Enkosi ukuphelelwa ngamanzi emzimbeni ngenxa yentloko yakho. Kwaye, xa usela, isibindi sakho senza i-acetaldehyde engaphezulu njengoko iqhekeza utywala, kwaye le khompawundi inokwenza imithambo yegazi ebuchotsheni bakho ikhule kwaye ibethe. Ngokuphathelele i-migraines, kuphando lwakutsha nje lwezigulane ze-116 kwiklinikhi ye-neurology, i-39 ipesenti yabika ukuba ukusela iziselo ezinxilisayo kubangela i-migraines-kodwa kuninzi kudlalwa kunotywala nje. Iziselo ezinxilisayo, ngokukodwa iwayini ebomvu, ziqulethe i-artery-dilating histamines kunye ne-flavonoids echaphazela amanqanaba e-serotonin (abaphandi bakholelwa ukuba utshintsho kule khemikhali yengqondo lunokubangela okanye lube lubi kakhulu intlungu yentloko).
Intloko Iintsomi Busted
Ezi zinto zibangela intloko inokuba yintsomi kunenyani.
ezona sosi zokutya zikhawulezayo
MSG
Libala 'isifo sokutyela saseTshayina,' utsho uphononongo lovavanyo lokutya lwe-MSG olubandakanya abantu abangama-635 kwiJenali yeNtloko kunye neentlungu. Olunye uphononongo lwakwangoko lwafumanisa ukuba abafazi baxela intloko ebuhlungu emva kokutya iMSG. Kodwa abaphandi balumkise ukuba incasa eyahlukileyo ye-MSG (kwiidosi eziphezulu zezifundo ezifunyenweyo) inokuba nesiphumo sesiphumo se-placebo.
Itshokholethi
Kumashumi amabini eminyaka eyadlulayo, uqikelelo lwathi ukuya kuthi ga kuma-42 eepesenti abantu abane-migraine bathotywe ngolu nyango. Kodwa itshokolethi ithotyiwe yaba yinkathazo. Xa i-326 migraineurs ilandele izidlo zabo kwiinyanga ze-3, kuphela i-2.5 yeepesenti yazo ebizwa ngokuba yi-tshokoleta njenge-trigger, ibike isifundo se-2016.
Funda ngokugqithisileyo: 4 Uncedo lweMpilo olusemthethweni lweChocolate emnyama
Tyramine
Ifunyenwe ngokwemvelo kukutya okuninzi, kubandakanywa ibhiya, itshizi, isoseji kunye nesonka segwele, le amino acid yayinedemon njenge-migraine trigger kwi-1960s kunye ne'70s. Kodwa uluvo lwezenzululwazi luye lwatshintsha, uMartin uthi: 'Izifundo ezindala ezifumene ikhonkco azizange zenziwe kakuhle kwaye uphando olutshanje aluzange lufumane uxhulumaniso olucacileyo.'
IiSulfites
Iwayini ene-Migraine-sparking inokuba ne-sulfites, kodwa i-sulfites isenokungabi netyala. Uphononongo lwakutsha nje oluphuma kwiZiko leentloko ezibuhlungu eRio eBrazil lufumanise ukuba ukutya okukwanesulfite (kaninzi kumanqanaba aphezulu kunewayini), njengeziqhamo ezomisiweyo, azibangeli zintlungu, ngelixa iwayini ephantsi okanye engena-sulfite isenokubangela intloko ebuhlungu.
Xa Intloko ibuhlungu ngaphezu kwentloko
Fowunela u-911 ngoko nangoko ukuze ufumane 'intloko ebuhlungu'-intloko ebuhlungu ngesiquphe, ebuhlungu yeyona nto imbi ebomini bakho. 'Intlungu ebuhlungu yentloko ephuma ngaphandle kwebala inokuba luphawu lokopha okanye ukuvaleka kwengqondo yakho, i-meningitis (enokuthi ivele nentamo eqinile kunye nomkhuhlane) okanye enye imeko ebeka ubomi esichengeni,' utsho uMatthew Robbins, M.D., kwiKholeji yezoNyango yaseAlbert Einstein. Kwakhona fumana uncedo lwentloko emva kokulimala kwentloko okuza neempawu ezifana nentetho engacacanga, utshintsho lombono, ingxaki yokuhambisa iingalo okanye imilenze yakho, okanye isicaphucaphu, umkhuhlane, intamo eqinile okanye ukuhlanza. Isenokuba luphawu lokuxhuzula.
Okukwintsusa:
Ukuhlala u-hydrated, uxinzelelo oluncinci, ukwenza umthambo kunye nokutya ukutya okutyebileyo kwe-magnesium konke kunokunceda ngokwendalo ukunqanda intloko ebuhlungu. Kwaye ngelixa i-caffeine kunye nokusela utywala kubalulekile ukugcina engqondweni-akuyomfuneko ukuba uyeke ngokupheleleyo ukuba uphephe intloko. Qiniseka ukuba uthetha nogqirha wakho malunga nonyango ukuba ezi zonyango zendalo azikuncedi intloko yakho kunye neentloko.
akukho nto bundt iikeyiki zokupheka
