Babu magani ga psoriasis, yanayin da ke da alaƙa da tsarin rigakafi na yau da kullun wanda ke haifar da jajayen facin fata. Amma magunguna da gyare-gyaren salon rayuwa, gami da abinci, na iya taimakawa wajen rage alamun bayyanar cututtuka da rage tashin hankali.
Ba a san da yawa game da wannan yanayin ba: Masana ba su san dalilin da yasa mutane ke samun shi ba, kodayake kwayoyin halitta na iya taka rawa, ko ma dalilin da ya sa firgita ke faruwa. Abin da aka sani shi ne cewa tsarin rigakafi yana taka muhimmiyar rawa a psoriasis; yanayin yana kunna amsawar kumburin jiki.
Ta yaya yake shafar tsarin rigakafi?
Psoriasis ana ɗaukar martanin rigakafi da ya wuce kima wanda ba a kula da shi ba. Sakamakon wuce gona da iri na tsarin garkuwar jiki, ƙwayoyin fata suna fara girma cikin sauri sosai, sau 10 zuwa 20 da sauri fiye da na al'ada. Ko da yake ƙwayoyin fata yawanci suna da juzu'i na kwanaki 28 zuwa 40, tare da psoriasis, wannan adadin yana haɓaka zuwa kowane kwana biyu zuwa uku, yana haifar da wuce kima gini na yadudduka na fata wanda ake gani tare da yanayin.
La kumburi Hakanan yana iya shafar sauran sassan jiki a wajen fata, kamar haɗin gwiwa da sauran gabobin. Wannan kumburi wani bangare ne na martanin halittu na jikin ku ga kamuwa da cuta ko rauni. A lokacin wannan tsari da amsawa, wanda zai iya zama nan da nan, kamar yanke yatsa, ko na yau da kullun da ƙarancin daraja, kyallen jikin suna sakin sinadarai waɗanda ke gaya wa jiki ya fara warkarwa da gyara kansa.
Abincin anti-mai kumburi abinci ne wanda zai iya jinkirta ko dakatar da wannan amsa. Tun da yawancin mutanen da ke da psoriasis suma suna da juriya na insulin don haka mafi girman damar haɓaka nau'in ciwon sukari na 2, zaɓin abinci mai kyau wanda ya haɗa da abinci mai kumburi na iya taimakawa rage haɗarin ƙarin matsaloli.
Abincin da zai iya inganta psoriasis
Tun da psoriasis tsari ne mai kumburi, ya kamata ku yi ƙoƙari ku haɗa yawancin abinci mai hana kumburi a cikin abincin ku kamar yadda zai yiwu.
'Ya'yan itãcen marmari da kayan marmari
Yi ƙoƙarin cin 'ya'yan itatuwa da kayan marmari iri-iri. Yawancin launuka masu launi suna iya zama, mafi yawan abubuwan da suke da su. Wannan shi ne saboda mahaɗan shuka da ake kira phytochemicals, cewa yaki kumburi. Abubuwan da kuka fi so sun haɗa da seleri, leek, albasa, tafarnuwa, da artichokes.
Kusan duk abincin da ke hana kumburi ya haɗa da 'ya'yan itatuwa da kayan marmari. Wadannan abinci suna da yawa a cikin antioxidants, waɗanda sune mahadi waɗanda ke rage yawan damuwa da kumburi. Ana ba da shawarar abinci mai arziki a cikin 'ya'yan itatuwa da kayan marmari don yanayin kumburi kamar psoriasis.
Abincin da aka ba da shawarar na iya zama:
- Broccoli, farin kabeji, da Brussels sprouts
- Ganyen ganye masu ganye, irin su Kale, alayyahu, da arugula
- Berries, ciki har da blueberries, strawberries, da raspberries
- Cherries, inabi da sauran 'ya'yan itatuwa masu duhu
Abincin da ke cike da sinadarin antioxidants
Har ila yau, hada da abinci masu yawan antioxidants a cikin abincin ku.
Antioxidants suna taimakawa wajen kawar da radicals masu kyauta, wanda zai iya haifar da lalacewar tantanin halitta kuma zai iya haifar da ƙarin haɗarin wasu yanayin kiwon lafiya. Kuma an nuna abinci mai wadatar antioxidant don taimakawa wajen kawar da wasu tasirin kumburi a cikin jiki, bisa ga bita na Oktoba 2016 a cikin Magungunan Oxidative da Cellular Longevity Journal.
Wasu abinci masu arziki a cikin antioxidants sune:
- Bayas
- Inabi
- Koren ganye
- Cruciferous kayan lambu kamar broccoli da Kale
- Citrus 'ya'yan itatuwa
- Black cakulan
Abinci mai arziki a cikin probiotics
Probiotics, waxanda suke da kyau-ga-ka kwayoyin cuta samu a cikin hanji, iya taimaka noma lafiya microbiome. Kuma, lafiyar gut ɗin ku na iya shafar fatar ku, bisa ga bita na Nuwamba 2019 da ke nazarin alaƙa tsakanin ƙwayoyin cuta da kumburin psoriasis da aka buga a cikin Journal of Family Medicine and Primary Care.
Ƙara probiotics a cikin abincin ku ba babban kalubale ba ne: da yogurt yana da wadata a cikin probiotics, kamar abinci mai ƙima sauerkraut, la kombucha da kuma kimchi. Hakanan zaka iya ɗaukar probiotics azaman kari.
Turmeric don psoriasis
Wannan kayan yaji na iya taimakawa tare da yanayin kumburi, kamar psoriasis.
Kodayake ana buƙatar ƙarin bincike, turmeric ya nuna sakamako mai ban sha'awa a matsayin magani ga psoriasis a cikin mice, bisa ga labarin Afrilu 2016 da aka buga a Biochimie. Kuma, wani bincike a dakin gwaje-gwaje ya gano cewa curcumin, wani fili da aka samu a cikin turmeric yana hana ƙwayoyin psoriatic su ninka, bisa ga watan Janairu 2018 nazarin yuwuwar turmeric da aka buga a cikin Open Access Macedonian Journal of Medical Sciences.
Turmeric zai iya taimakawa wajen rufe kumburi a kan salon salula da matakin rigakafi. Kuna iya amfani da shi azaman kayan yaji, ɗauka azaman kari, ko shafa shi azaman kirim mai tsami.
Ruwa
Samun isasshen ruwa yana da mahimmanci don taimakawa wajen kula da ruwan fata. Dole ne ku sha ruwa da ruwa mai tsabta ba tare da abubuwan sha masu zaki ba kowane iri.
Bincika yiwuwar dafa abinci da ruwa ko broth maimakon mai mai na gargajiya, kamar yadda ko da yawa man kayan lambu na iya haifar da kumburi.
kifi mai kitse
Mutanen da ke da psoriasis na iya amfana daga ƙara abinci tare da omega-3 fatty acids, wanda ke taimakawa rage kumburi, zuwa abincin su. Babban tushen Omega-3 fatty acid shine kifaye mai kitse, irin su Kifi, la mackerel, el tuna da kuma herring.
Amma kifi ba shine kawai tushen omega-3s ba. Hakanan ana bada shawarar cinyewa avocado, flax, walnuts y tsaba, wanda ke da wadataccen kitse na kayan lambu na Omega-3 anti-inflammatory.
Abincin da aka haramta don psoriasis
Ko da yake ƙara abinci mai hana kumburi a cikin abincinku yana da mahimmanci don sarrafa psoriasis, kawar da wasu abinci yana da mahimmanci. Abin farin ciki, babu takamaiman nau'in abinci ko ƙungiyar abinci da yakamata a guji tare da psoriasis.
Duk da haka, abinci mai kumburi na iya tsananta yanayin kamar psoriasis, don haka yana da kyau a guji su don taimakawa rage kumburi ta kowace hanya mai yiwuwa.
Tare da psoriasis, yana da mahimmanci don kauce wa abincin da zai iya haifar da kumburi. Kumburi da amsawar tsarin rigakafi na iya haifar da kumburi.
Abinci tare da ƙara sukari
An dade ana danganta sukari da kumburi a cikin jiki, kuma wani binciken da aka yi a watan Fabrairu na 2020 a cikin Journal of Investigative Dermatology ya gano cewa ko da bayyanar ɗan gajeren lokaci ga abinci mai yawan sukari ya haifar da psoriasis.
Akwai sikari da ake samu a cikin wasu abinci, kamar 'ya'yan itatuwa da kiwo, amma ƙara sukari yana nufin masu dadi tara zuwa abinci a lokacin sarrafawa.
A cewar Harvard Health Publishing, abinci gama gari tare da ƙara sukari sun haɗa da:
- Abubuwan sha masu zaki, kamar sodas da abubuwan sha masu kuzari.
- Desserts da sweets
- Shirye-shiryen ci hatsi
- wasu gurasa
Rage cin abinci na iya samun ƙarin fa'ida na rage haɗarin cututtukan zuciya. Gabaɗaya magana, tsarin cin abinci iri ɗaya wanda ke hana kiba da cututtukan zuciya na iya zama da amfani ga psoriasis.
carbohydrates mai ladabi
Carbohydrates mai ladabi duk carbohydrates ne waɗanda aka sarrafa su sosai, don haka ba su kasance cikin sigar asali ba. Waɗannan sun haɗa da:
- Farar shinkafa
- farin burodi da gari
- Abincin da aka shirya kamar crackers, guntu, kukis, sandunan granola, sandunan makamashi, da hatsin karin kumallo
Carbohydrates mai ladabi suna haɗuwa da kumburi a cikin jiki. Don guje wa su, yi ƙoƙarin mayar da hankali kan cin abinci kamar yadda suka zo cikin yanayi: shinkafa mai launin ruwan kasa maimakon farar fata, yankakken hatsi maimakon hatsi, ko apple maimakon wannan itacen makamashi mai dandanon apple.
tace mai dafa abinci
Kalmomi kamar"budurwa«,«guga man en sanyi"Ko"raw» a kan lakabin na iya taimaka maka gano mai dafa abinci mara kyau.
A duk lokacin da zai yiwu, a guji yin girki tare da mai mai da aka tace:
- Masara
- Cotton
- Gyada
- Rice bran
- Sesame
- Soja
- Sunflower
Wadannan albarkatun mai mai omega-6 an danganta su da ƙananan ƙananan ƙwayar cuta, bisa ga binciken Buɗaɗɗen Zuciya na Satumba 2018. Zabi mai maras kyau maimakon, kamar man zaitun mara budurci, danyen kwakwa da avocado mai sanyi.
Idan kuna rasa daɗin ɗanɗanon mai mai kyau a cikin girkin ku, la'akari da yayyafawa a cikin wasu zing a cikin nau'in ganye da kayan yaji. The turmericMusamman, yana iya taimakawa rage girman psoriasis a wasu mutane.
Ja, sarrafa ko yankakken nama
Cikakkun kitse suna ƙara kumburi a cikin jiki ta hanyoyi da yawa, kuma yawan cin abinci na iya cutar da psoriasis. Duk wani nau'in naman da ke da kitse shima zai sami kitse mai yawa, don haka yakamata a iyakance. Musamman:
- Jan nama, irin su hamburgers da nama.
- Sausages da aka sarrafa, kamar salami.
Don ƙara taimaka wa psoriasis, za ku so ku musanya waɗancan kitse masu kitse don wasu lafiyayyen acid fatty Omega-3, wanda zai iya taimakawa rage kumburi na yau da kullun. Don haka maimakon nama don abincin dare, zaɓi kifi kifi da salatin da aka yi da goro da tsaba na flax.
barasa
Psoriasis na iya haifar da ko tabarbarewa ta hanyar shan barasa. Ka tuna cewa ana ba da shawarar kowa ya sha barasa daidai gwargwado, wanda ke nufin kada ya wuce abin sha ɗaya ko biyu a rana.
Abincin da ba ku yarda da kyau ba
Abubuwan da ba su da kyau, gami da kumburin psoriasis, na iya faruwa tare da abincin da kuke da rashin haƙuri. Takamaiman rashin haƙuri ya bambanta daga mutum zuwa mutum, don haka mabuɗin shine gano abincin da zai iya haifar da shi da kansa.
Misali, wasu mutane sun ga alamun psoriasis sun inganta bayan kawar da abinci kamar Alkama da kuma kiwo. Littafin bayanin sharewa ko bayanin kula na abinci na iya zama kayan aiki masu amfani don bin diddigin abincin ku da alamomin ku don rabawa tare da likitan ku da gano hanyoyin haɗin gwiwa.
Idan kun bi hanyar kawarwa, ra'ayin shine kawar da abinci ɗaya kawai a lokaci guda, kamar gluten, na 'yan makonni, sannan ƙara shi zuwa abincin ku. Kuna gwaji don ganin ko alamun psoriasis sun warware tare da cirewa da dawowa tare da sakewa.
Solanaceae
Ɗaya daga cikin abubuwan da ke haifar da tashin hankali na psoriasis shine cinye dare. Tsiren Nightshade sun ƙunshi solanine, wanda aka sani yana shafar narkewa kuma yana iya zama sanadin kumburi. Wasu masu fama da cutar sun yi imanin cewa idan sun guje wa waɗannan kayan lambu, alamun suna raguwa. Duk da haka, babu isassun binciken da zai tabbatar da shi.
Abincin da za a guje shi shine tumatir, dankali, aubergines ko barkono.
Kuna cin abinci da yawa na asalin dabba
Ana danganta microbiome mai lafiya da rage haɗarin psoriasis, don haka abinci da ke tallafawa lafiyar hanji zai iya taimakawa inganta alamun.
Kyakkyawan microbiome yana buƙatar zaren, wanda kawai ake samuwa a cikin abincin shuka. Idan kuna cin abinci mai wadata a cikin kayayyakin dabbobi, kamar kiwo, cuku, da nama, za ku so ku tabbatar kun haɗa da abinci mai yawan fiber, irin su kayan lambu, 'ya'yan itatuwa, wake, hatsi gabaɗaya, goro, da sauransu. iri.
Mafi kyawun abinci don psoriasis
Ba duk abinci ba ne mai kyau ga psoriasis. Anan akwai wasu zaɓuɓɓukan da zaku iya la'akari yayin zabar mafi kyawun abinci.
Ba tare da alkama ba
A cikin mutanen da ke da psoriasis da alkama, cin abinci marar yisti na iya samar da wasu ci gaba. Wani ɗan ƙaramin yaro ya gano cewa ko da mutanen da ke da ƙarancin ƙwayar alkama na iya amfana daga bin abinci mara amfani.
Daga cikin mahalarta waɗanda suka bi abincin da ba su da alkama, duk sun ga ci gaba a cikin raunuka na psoriatic. An lura da mafi girman fa'ida ga waɗancan mahalarta waɗanda ke da mafi girman hankali.
Vegan
Abincin vegan na iya amfanar mutanen da ke da psoriasis. Wannan abincin a zahiri yana da ƙarancin abinci mai kumburi kamar jan nama da kiwo. Yana da yawa a cikin abinci mai hana kumburi kamar 'ya'yan itace, kayan lambu, da mai lafiya.
Abincin vegan kuma ya nuna sakamako mai kyau a cikin mahalarta nazarin tare da psoriasis. Ana ba da shawarar yin magana da likita game da bin abinci mai cin ganyayyaki, kamar yadda dole ne mu yi taka tsantsan don samun duk abubuwan da ake bukata.
Bahar Rum
Abincin Bahar Rum sanannen sananne ne don fa'idodin kiwon lafiya da yawa, gami da rage haɗarin wasu cututtuka na yau da kullun. Wannan abincin yana mayar da hankali ga abinci mai arziki a cikin antioxidants da mai lafiya. Ƙayyadaddun abinci waɗanda galibi ana ɗaukar su pro-mai kumburi.
Masu bincike sun gano cewa mutanen da ke da psoriasis ba su da yuwuwar cin abinci irin na Rum fiye da waɗanda ba su da cutar. Har ila yau, sun gano cewa waɗanda ke bin abubuwan da ke cikin abinci na Bahar Rum suna da ƙananan cututtuka.
Paleo
Abincin paleo yana ba da fifiko ga cin abinci gaba ɗaya da guje wa sarrafa abinci. Tun da yawancin abinci duka sun ƙunshi mahaɗan anti-mai kumburi, wannan abincin na iya zama da amfani ga mutanen da ke da psoriasis.
Yana da game da yawan cin nama da kifi. Koyaya, binciken daya ya nuna cewa cin abinci na paleo shine abinci na uku mafi inganci a cikin mutanen da ke da psoriasis.
Keto
Wannan sanannen abincin mai ƙarancin carb yana da fa'idodin kiwon lafiya da yawa, gami da asarar nauyi da ingantattun alamomin abinci. Gaskiya ne cewa yankan carbohydrates na iya taimakawa rage cin abinci da aka sarrafa.
Duk da haka, yankan carbs kuma yana nufin rage yawan 'ya'yan itatuwa da kayan marmari masu hana kumburi. Hakanan yana buƙatar haɓaka furotin nama. Saboda wasu abinci na keto na iya zama abin jan hankali a cikin mutanen da ke da psoriasis, ba za a ba da shawarar wannan abincin ba.