Nsogbu na nkwonkwo mgbu na-enwekarị ihe nfụkasị ahụ. Ụfọdụ n'ime ihe ndị na-edozi ahụ nwere ike imetụta ọnọdụ nkwonkwo na-adịghị mma, na-enye aka na ịmepụta ọrịa rheumatoid. Ya mere, n'ịgwọ ụdị ọrịa a, a ga-eji nri edozi nke ọma na mgbakwunye na ọgwụgwọ ọgwụ.
Nri Vegan
N'ime nri ndị a tụrụ aro na-enyere aka n'ọgụ a na-alụso ọrịa nkwonkwo ọgụ, enwere nri vegan bara ụba na akwụkwọ nri na mkpụrụ osisi. N'ime ha: broccoli, cucumbers, leeks, pasili, celery, beets, pulite, kabeeji, karọt, strawberries, mkpụrụ osisi citrus, blueberries, rosehips. Ha bụ isi iyi nke vitamin C, nke dị mkpa na mmepụta nke collagen. N'aka nke ya, ọ na-ewuli cartilage, na-eme ka ọnọdụ anụ ahụ dịkwuo mma ma na-ahụ maka ọnọdụ akwara na nkwonkwo. Na mgbakwunye, mkpụrụ osisi na akwụkwọ nri na-enye ahụ ahụ antioxidants nke na-egbochi mbufụt.
Ụkwụ
Ekwesịrị iji azụ mmiri mara abụba mee ka nri anụ anaghị eri anụ: halibut, mackerel, tuna, herring, flounder, sardines. Omega-3 fatty acids dị n'ime azụ na-eme ka mmegharị nkwonkwo na-eme ka ọ dịkwuo mma ma na-etinye aka na mmepụta nke hormone anụ ahụ nke na-ebelata mbufụt. Azụ na-enyekwa vitamin D nke na-eme ka ọ dị mfe ịnweta calcium ma nwee ihe mgbochi mkpali.
Nri
Nri dị ka turmeric, ginger, cloves na star anise nwere mmetụta mgbochi mkpali siri ike. Ha na-enye aka n'ịlụso ihe mgbu na isi ike nke nkwonkwo ọgụ.
Ụdị
Abụba na-ekere òkè dị oke mkpa n'ọgụ megide nkwonkwo ọrịa. Ekwesịrị ịzere abụba sitere na anụmanụ, nke na-egbochi nnabata nke omega-3 fatty acids. Akwadoro gụnyere linseed na mmanụ rapeseed. Walnuts, sesame na almọnd bara uru n'ihi nnukwu ọdịnaya nke omega-3 fatty acids. Ekwesịrị ikpochapụ mmanụ sunflower, mmanụ oliv na mmanụ mkpụrụ vaịn na nri. Ha nwere omega-6 fatty acids, nke na-emetụta ọnọdụ nkwonkwo na-adịghị mma.
Mmiri ara ehi
Mmiri ara ehi bụ isi iyi nke protein, ihe mgbochi maka cartilage. Ọ bara uru ọbụna karịa protein anụ ma ọ bụ mkpụrụ ọka. Kwa ụbọchị, ị ga-eri 3-4 tablespoons nke cheese ụlọ ma na-aṅụ iko mmiri ara ehi ọzọ, yogọt ma ọ bụ kefir.
Mkpụrụ ọka na mkpo
Achịcha zuru oke na achịcha zuru oke, pasta dum, osikapa paddy, bran na legumes bụ isi iyi nke eriri eriri, nke na-enye gị ohere iwepụ oke ibu nke na-ebu nkwonkwo. Na mgbakwunye, ha nwere vitamin B nke na-ebelata mgbaàmà nrụgide. Nchegbu, n'aka nke ya, nwere ike ime ka mgbanwe dị njọ na mmiri synovial.
Nri mejupụtara maka ndị na-alụ ọgụ na nkwonkwo mgbu kwesịrị ịba ụba na ihe ndị e depụtara n'elu. N'otu oge ahụ, ọ dị mkpa ịkwụsị ngwaahịa ndị nwere ike ime ka ọ dịkwuo njọ: àkwá, anụ, ngwaahịa e ghere eghe, ngwaahịa mmiri ara ehi, nnu, kọfị, mmanya na ụfọdụ akwụkwọ nri (poteto, tomato, ose, eggplants). N'ime ngwaahịa ndị na-adịghị mma, e nwekwara ndị nwere nnukwu ihe nchekwa (nri ntụ ntụ, nke a na-akpọ ofe Chinese, akpa akpa, efere nri ngwa ngwa).