Alukho unyango lwe-psoriasis, imeko engapheliyo enxulumene ne-immune system ebangela amabala abomvu, amaxolo eluswini. Kodwa amayeza kunye nohlengahlengiso lwendlela yokuphila, kubandakanywa nokutya, kunokunceda ukunciphisa iimpawu kunye nokunciphisa ukuvutha.
Ininzi into akwaziwa ngayo ngale meko: Iingcali azisazi isizathu sokuba abantu bayifumane, nangona imizila yemfuza inokuba negalelo, kwanokuba kutheni le nto igqabhuka. Yintoni eyaziwayo kukuba i-immune system idlala indima ebalulekileyo kwi-psoriasis; imeko ivula impendulo evuthayo yomzimba.
Iwuchaphazela njani amajoni omzimba?
I-Psoriasis ithathwa njengempendulo ye-immune egqithisileyo engahambiyo. Ngenxa yokuxhaphaka kwenkqubo yomzimba yokuzikhusela, iiseli zolusu ziqalisa ukukhula ngokukhawuleza, kangangezihlandlo ezili-10 ukusa kwangama-20 kunesiqhelo. Nangona iiseli zolusu zihlala zinesantya sokubuya kweentsuku ezingama-28 ukuya kwezingama-40, kunye ne-psoriasis, elo zinga likhawuleza ukuya kuzo zonke iintsuku ezimbini ukuya kwezintathu, okubangela ukuba ukwakheka okugqithisileyo kolusu oko kubonakala kunye nemeko.
La ukudumba Inokuchaphazela nezinye iindawo zomzimba ngaphandle kwesikhumba, njengamalungu kunye namanye amalungu. Oku kudumba yinxalenye yebhayoloji impendulo yomzimba wakho kusulelo okanye ukwenzakala. Ngethuba le nkqubo kunye nempendulo, enokuthi ikhawuleze, njengokusika umnwe wakho, okanye i-chronic and low-grade, izicubu zikhupha iikhemikhali ezixelela umzimba ukuba uqale ukuphilisa nokuzilungisa.
Ukutya okuchasene nokudumba kukutya okunokucothisa okanye kunqande le mpendulo. Kuba abantu abaninzi abane-psoriasis nabo banokunganyangeki kwe-insulin kwaye ke banethuba eliphezulu lokuphuhlisa uhlobo lwe-2 yeswekile, ukhetho lokutya okunempilo olubandakanya ukutya okuchasene nokudumba lunokunceda ukunciphisa umngcipheko weengxaki ezingaphezulu.
Ukutya okunokuphucula i-psoriasis
Ekubeni i-psoriasis yinkqubo yokuvuvukala, kuya kufuneka uzame ukubandakanya ukutya okuninzi okuchasayo ekutyeni kwakho njengoko kunokwenzeka.
Iziqhamo kunye nemifuno
Zama ukutya iintlobo ngeentlobo zeziqhamo nemifuno. Okukhona kunemibala engaphezulu, kokukhona iipropathi ezichasene nokudumba. Oku kungenxa yeekhompawundi zezityalo ezibizwa iiphytochemicals, ezilwa nokudumba. Izinto ozithandayo ziquka i-celery, iiliki, itswele, ikonofile, kunye neartichokes.
Phantse zonke izidlo ezichasene nokuvuvukala ziquka iziqhamo kunye nemifuno. Oku kutya kuphezulu kwi-antioxidants, ezizikhompawundi ezinciphisa uxinzelelo lwe-oxidative kunye nokuvutha. Ukutya okutyebileyo kwiziqhamo kunye nemifuno kucetyiswa kwiimeko ezivuthayo ezifana ne-psoriasis.
Ukutya okucetyiswayo kunokuba:
- I-Brokholi, iCauliflower, kunye neBrussels Sprouts
- Imifuno eluhlaza, efana nekale, isipinatshi kunye ne-arugula
- Amajikijolo, kuquka iiblueberries, amaqunube, kunye namaqunube
- Iicheri, iidiliya kunye nezinye iziqhamo ezimnyama
Ukutya okunotye kakhulu kwii-antioxidants
Kwakhona faka ukutya okuphezulu kwi-antioxidants kwisidlo sakho.
I-Antioxidants inceda ukunciphisa i-radicals yamahhala, enokubangela umonakalo weseli kwaye inokukhokelela ekunyuseni komngcipheko weemeko ezithile zempilo. Kwaye ukutya okune-antioxidant okucebileyo kuye kwaboniswa ukunceda ukuguqula ezinye zeempembelelo zokuvuvukala emzimbeni, ngokutsho kwe-Okthobha ye-2016 ukuhlaziywa kwi-Oxidative Medicine kunye ne-Cellular Longevity Journal.
Okunye ukutya okutyebileyo kwii-antioxidants zezi:
- Bayas
- Iidiliya
- Imifuno eluhlaza eluhlaza
- Imifuno ye-Cruciferous efana ne-broccoli kunye ne-kale
- Iziqhamo zeCitric
- Ishokoleta emnyama
Ukutya okutyebileyo kwiiprobiotics
Iiprobiotics, ezilungele wena iibhaktheriya ezifumaneka emathunjini akho, zinokunceda ukuhlakulela i-microbiome enempilo. Kwaye, impilo yamathumbu akho inokuchaphazela ulusu lwakho, ngokutsho kuphononongo lukaNovemba ka-2019 oluvavanya ikhonkco phakathi kwebhaktheriya yamathumbu kunye nokudumba kwe-psoriasis epapashwe kwiJenali yoNyango loSapho kunye noNyango oluPhambili.
Ukongeza iiprobiotics kwisidlo sakho asingomceli mngeni kakhulu: i iyogathi ityebile kwiiprobiotics, njengokutya okuvundisiweyo okufana i-sauerkraut, la kombucha kunye kimchi. Unokuthatha kwakhona iiprobiotics njengezongezelelo.
I-Turmeric kwi-psoriasis
Esi siqholo sinokuba luncedo kwiimeko ezivuthayo, ezifana ne-psoriasis.
Nangona uphando olongezelelweyo lufunekayo, i-turmeric ibonise iziphumo ezithembisayo njengonyango lwe-psoriasis kwiigundane, ngokutsho kwenqaku lika-Aprili 2016 elipapashwe kwi-Biochimie. Kwaye, uphononongo kwilabhoratri yafumanisa ukuba ikhokhonathi, i-compound efunyenwe kwi-turmeric ikhusela iiseli ze-psoriatic ukuba ziphindaphindeke, ngokutsho kukaJanuwari 2018 ukuphononongwa kwe-turmeric enokuthi ipapashwe kwi-Open Access Macedonia Journal of Medical Sciences.
I-Turmeric inokunceda ukuvala ukuvuvukala kwinqanaba leselula kunye ne-immune. Ungayisebenzisa njenge-spice, uyithathe njengesongezelelo, okanye uyifake njenge-cream cream.
Amanzi
Ukutya okwaneleyo kwamanzi kubalulekile ekuncedeni ukugcina i-hydration yesikhumba. Kufuneka u-hydrated ngamanzi acocekileyo hayi ngeziselo eziswiti zalo naluphi na uhlobo.
Jonga ukuba kunokwenzeka ukupheka ngamanzi okanye umhluzi endaweni yoko neeoyile ioli zemveli, njengoko nkqu ioli yemifuno kakhulu kunokubangela ukudumba.
intlanzi enamafutha
Abantu abane-psoriasis banokuzuza ekongezeni ukutya okune-omega-3 fatty acids, enceda ukunciphisa ukudumba, ekutyeni kwabo. Umthombo omkhulu we-Omega-3 fatty acids ziintlanzi ezinamafutha, njenge Islamoni, la imackerel, el ityhuna kunye ukufukama.
Kodwa intlanzi ayikuphela komthombo we-omega-3s. Kukwacetyiswa ukuba kusetyenziswe iavokhado, iflakisi, walnuts y iimbewu, ezityebileyo kwi-Omega-3 yamafutha emifuno echasene nokudumba.
Ukutya okungavumelekanga kwi-psoriasis
Nangona ukongeza ukutya okuchasene nokudumba kwisidlo sakho kubalulekile ekulawuleni i-psoriasis, ukuphelisa ukutya okuthile nako kubalulekile. Ngethamsanqa, akukho hlobo oluthile lokutya okanye iqela lokutya ekufuneka liphetshwe nge-psoriasis.
Nangona kunjalo, ukutya okuvuthayo kunokuyandisa imeko efana ne-psoriasis, ngoko ke kungcono ukuyiphepha ukuze uncede ukunciphisa ukudumba nangayiphi na indlela.
Nge-psoriasis, kubalulekile ukunqanda ukutya okunokubangela ukuvuvukala. Ukudumba kunye nokusabela kwe-immune system kunokukhokelela kwi-flare.
Ukutya okuneswekile eyongeziweyo
Iswekile kudala inxulunyaniswa nokudumba emzimbeni, kwaye uphononongo lukaFebruwari 2020 kwiJournal of Investigative Dermatology yafumanisa ukuba nokuvezwa kwexesha elifutshane kukutya okuphezulu kwiswekile eyongeziweyo kukhokelela kwi-psoriasis.
Kukho iswekile efumaneka ngokwemvelo kokunye ukutya, okufana neziqhamo kunye nobisi, kodwa iswekile eyongeziweyo ibhekisa kwi izinto eziswiti Amanqaku ewonke ekutyeni ngexesha lokulungiswa.
Ngokutsho kweHarvard Health Publishing, ukutya okuqhelekileyo kunye neswekile eyongezelelweyo kubandakanya:
- Iziselo ezinoshukela, ezifana neesoda kunye neziselo zamandla.
- Iidayisi kunye neelekese
- Iisiriyeli ezilungele ukutyiwa
- ezinye izonka
Ukunciphisa ukutya kunokuba nenzuzo eyongezelelweyo yokunciphisa umngcipheko wesifo senhliziyo. Ngokuqhelekileyo, iindlela ezifanayo zokutya ezithintela ukutyeba kunye nesifo senhliziyo kunokuba luncedo kwi-psoriasis.
iicarbohydrates ezicocekileyo
I-carbohydrates ecocekileyo zonke iicarbohydrates eziye zacutshungulwa kakhulu, ngoko azisekho kwimo yazo yangaphambili. Ezi ziquka:
- Irayisi emhlophe
- isonka esimhlophe kunye nomgubo
- Ukutya okulungisiweyo okunje ngee-crackers, iitshiphusi, iikuki, iibar zegranola, imivalo yamandla, kunye nokutya kwasekuseni.
I-carbohydrate ecocekileyo inxulumene nokuvuvukala emzimbeni. Ukuzinqanda, zama ukugxila ekutyeni ukutya njengoko kungena kwindalo: irayisi emdaka endaweni ye-oats emhlophe, i-oats-cut cut-steel endaweni ye-cereal, okanye iapile endaweni yaloo bar yamandla enencasa yeapile.
iioli zokupheka ezisulungekileyo
Amagama anje "Intsholongwane«,«icinezelwe en kubanda"Okanye"ezingcolileyo» kwileyibhile inokukunceda ukuba uchonge i-oyile zokupheka ezingacocwanga.
Nanini na kunokwenzeka, kuphephe ukupheka ngeeoli ezisulungekisiweyo:
- Umbona
- Umqhaphu
- Amandongomane
- ibran yerayisi
- Sesame
- zesoya
- Ujongilanga
Ezi oyile ezityebileyo ze-omega-6 ziye zadibaniswa nokuvuvukala okuphantsi komgangatho ophantsi, ngokutsho kwesifundo se-Open Heart kaSeptemba 2018. Khetha i-oyile engacocwanga endaweni yoko, njenge. extra virgin olive oil, ekrwada yekhokhonathi kunye ne-avocado ecinezelwe ngokubanda.
Ukuba ulahlekelwa yincasa yeeoyile ezisulungekileyo ekuphekeni kwakho, cinga ngokufefa kwezinye i-zing ngendlela yemifuno kunye neziqholo. I i-turmericNgokukodwa, inokunceda ukunciphisa i-psoriasis kwabanye abantu.
Inyama ebomvu, ecutshungulwayo okanye enamafutha
Amafutha ahluthayo anyusa ukudumba kuwo wonke umzimba ngeendlela ezininzi, kwaye ukutya kakhulu kunokuyenza ibe mandundu i-psoriasis. Naluphi na uhlobo lwenyama enamafutha amaninzi luya kuba namazinga aphezulu wamafutha ahluthayo, ngoko ke oku kufuneka kuthintelwe. Ingakumbi:
- Inyama ebomvu, efana ne-hamburgers kunye ne-steak.
- Iisoseji ezilungisiweyo, ezifana nesalami.
Ukunceda ngakumbi i-psoriasis yakho, uya kufuna ukutshintshisa loo mafutha ahluthayo ukuze ufumane i-Omega-3 fatty acids esempilweni, enokunceda ukunciphisa ukudumba okungapheliyo. Ngoko endaweni ye-steak yokutya, khetha i-salmon kunye nesaladi ene-walnuts kunye nembewu yeflakisi.
Utywala
I-Psoriasis inokuqalwa okanye ibe mandundu kukusela utywala. Gcina ukhumbule ukuba kucetyiswa ukuba nabani na asele utywala ngokumodareyitha, oku kuthetha ukuba akukho ngaphezu kwesiselo esinye okanye ezimbini ngosuku.
Ukutya ongakunyamezeliyo kakuhle
Ukuphendula okungathandekiyo, kubandakanywa ne-psoriasis flare-ups, kunokwenzeka ngokutya onokuthi unganyamezeli. Ukunganyamezeli okukhethekileyo kuyahluka ukusuka kumntu ukuya kumntu, ngoko ke undoqo kukufumanisa ukuba kukuphi ukutya okunokuthi kubangele oko.
Umzekelo, abanye abantu babone iimpawu zabo ze-psoriasis ziphucuka emva kokuphelisa ukutya okunje abanyolukile kunye zobisi. Idayari yokuphelisa okanye idayari yokutya inokuba zizixhobo eziluncedo zokulandelela ukutya kwakho kunye neempawu oza kubelana ngazo nogqirha wakho kwaye ujonge amakhonkco anokwenzeka.
Ukuba uhamba ngendlela yokuphelisa, ingcamango kukuphelisa ukutya okukodwa kuphela ngexesha, okufana ne-gluten, kwiiveki ezimbalwa, kwaye wongeze kwakhona kwisidlo sakho. Uzama ukubona ukuba iimpawu ze-psoriasis zisonjululwe na ngokususwa kunye nokubuya nokufakwa kwakhona.
Solanaceae
Enye yezona zinto zixhaphakileyo zibangela i-psoriasis flare-ups kukusetyenziswa kwe-nightshades. Izityalo zeNightshade ziqulathe isolanine, eyaziwa ngokuchaphazela ukwetyisa kwaye inokuba ngunobangela wokudumba. Abanye abantu abanale ngxaki bakholelwa ukuba xa beyiphepha le mifuno, iimpawu ziyancipha. Nangona kunjalo, akukho zifundo zaneleyo zokuqinisekisa.
Ukutya okufuneka uphephe iitumato, iitapile, i-aubergines okanye iipepile.
Utya ukutya okuninzi kwezilwanyana
I-microbiome enempilo inxulunyaniswa nomngcipheko oncitshisiweyo we-psoriasis, ngoko ke ukutya okuxhasa impilo yamathumbu kunokunceda ukuphucula iimpawu.
Iimfuno zemicrobiome esempilweni ifayibha, efumaneka kuphela kukutya kwezityalo. Ukuba utya ukutya okutyebileyo kwiimveliso zezilwanyana, ezinje ngobisi, itshizi, kunye nenyama, uya kufuna ukuqiniseka ukuba ubandakanya ukutya okuninzi okunefayibha ephezulu, njengemifuno, iziqhamo, iimbotyi, iinkozo ezipheleleyo, amandongomane, kunye iimbewu.
Izidlo ezilungileyo kakhulu ze-psoriasis
Ayizizo zonke izidlo ezilungele i-psoriasis. Nazi ezinye iinketho onokuziqwalasela xa ukhetha ukutya okulungileyo.
Ngaphandle kwe-gluten
Kubantu abane-psoriasis kunye ne-gluten sensitivity, ukutya okungekho gluten kunokubonelela ngophuculo oluthile. Omnye umfana omncinci wafumanisa ukuba nabantu abanobuthathaka be-gluten banokuzuza ngokulandela ukutya okungekho gluten.
Kubathathi-nxaxheba abalandela ukutya okungekho gluten, bonke babone ukuphuculwa kwezilonda zabo ze-psoriatic. Olona ncedo lukhulu luye lwabonwa kwabo bathathi-nxaxheba banovakalelo olukhulu.
IVegan
Ukutya kwe-vegan kunokunceda abantu abane-psoriasis. Oku kutya kuphantsi ngokwendalo ekutyeni okudumba okufana nenyama ebomvu kunye nobisi. Iphezulu ekutyeni okuchasana nokudumba okufana neziqhamo, imifuno, kunye neeoyile ezisempilweni.
Ukutya kwe-vegan kukwabonise iziphumo ezithandekayo kubathathi-nxaxheba bophononongo abane-psoriasis. Kunconywa ukuthetha nogqirha malunga nokulandela ukutya kwe-vegan, njengoko kufuneka siqaphele ukufumana zonke izondlo eziyimfuneko.
IMeditera
Ukutya kweMeditera kwaziwa kakhulu ngeenzuzo ezininzi zempilo, kubandakanywa nokunciphisa umngcipheko wezifo ezithile ezingapheliyo. Oku kutya kugxile ekutyeni okutyebileyo kwi-antioxidants kunye namafutha anempilo. Ukunciphisa ukutya okuhlala kujongwa njenge-pro-inflammatory.
Abaphandi baye bafumanisa ukuba abantu abane-psoriasis abanakukwazi ukutya ukutya okuluhlobo lweMeditera kunabo bangenaso isifo. Baye bafumanisa ukuba abo babambelela kwizinto zokutya kweMeditera babenobunzima obuphantsi besifo.
paleo
Ukutya kwe-paleo kugxininisa ukutya ukutya okupheleleyo kunye nokuphepha ukutya okucutshungulwayo. Kuba ukutya okuninzi okugcweleyo kuqulethe iikhompawundi ezichasene nokudumba, oku kutya kunokuba luncedo kubantu abane-psoriasis.
Imalunga nokutya inyama nentlanzi eninzi. Nangona kunjalo, olunye uphando lubonisa ukuba ukutya kwe-paleo kukutya kwesithathu okusebenzayo kubantu abane-psoriasis.
UKeto
Oku kudla okuthandwayo okune-carb ephantsi kuneenzuzo ezininzi zempilo, kubandakanywa ukwehla kobunzima kunye nokuphuculwa kweziphawuli zezondlo. Kuyinyani ukuba ukusika i-carbs kunokunceda ukunciphisa ukutya kwakho okucutshungulweyo.
Nangona kunjalo, ukusika i-carbs kuthetha ukunciphisa iziqhamo ezininzi ezichasayo kunye nemifuno. Ikwafuna ukwandiswa kweprotheyini yenyama. Ngenxa yokuba ukutya okuthile kwe-keto kunokubangela abantu abane-psoriasis, oku kutya akunakucetyiswa.