Alikho ikhambi le-psoriasis, isimo esingamahlalakhona esihlobene namasosha omzimba esibangela amabala abomvu, ama-scaly esikhumbeni. Kodwa imithi kanye nokulungiswa kwendlela yokuphila, kuhlanganise nokudla, kungasiza ekudambiseni izimpawu nokunciphisa ukuqubuka.
Okuningi akwaziwa ngalesi simo: Ochwepheshe abazi ukuthi kungani abantu besithola, nakuba izakhi zofuzo zingadlala indima ethile, noma ngisho nokuthi kungani kwenzeka ukuqubuka. Okwaziwayo ukuthi amasosha omzimba adlala indima ebalulekile ku-psoriasis; isimo senza kusebenze ukusabela komzimba okuvuvukalayo.
Iwathinta kanjani amasosha omzimba?
I-Psoriasis ibhekwa njengendlela yokusabela okweqile kokuzivikela komzimba okungalawulwa. Ngenxa yokusabela ngokweqile kwamasosha omzimba, amangqamuzana esikhumba aqala ukukhula ngesivinini esisheshayo, esiphindwe izikhathi eziyishumi kuya kwezingu-10 kunokuvamile. Nakuba amangqamuzana esikhumba evamise ukuba nesilinganiso sokushintsha imali esiyizinsuku ezingama-20 kuya kwezingu-28, nge-psoriasis, lelo zinga likhuphukela njalo ezinsukwini ezimbili kuya kwezintathu, okubangela ukuba ukunqwabelana ngokweqile kwezingqimba zesikhumba lokho kubonakala nesimo.
La ukuvuvukala Kungase futhi kuthinte ezinye izingxenye zomzimba ngaphandle kwesikhumba, njengamalunga nezinye izitho. Lokhu kuvuvukala kuyingxenye yendlela umzimba wakho osabela ngayo ekuthelelekeni noma ekulimaleni. Phakathi nale nqubo kanye nokuphendula, okungase kube ngokushesha, njengokusika umunwe wakho, noma okungapheli kanye nebanga eliphansi, izicubu zikhulula amakhemikhali atshela umzimba ukuthi uqale ukuphulukisa nokuzilungisa.
Ukudla okulwa nokuvuvukala kungukudla okunganensa noma kumise le mpendulo. Njengoba abantu abaningi abane-psoriasis benokumelana ne-insulin ngakho-ke benethuba eliphakeme lokuthuthukisa isifo sikashukela sohlobo 2, ukukhetha ukudla okunempilo okuhlanganisa ukudla okuvimbela ukuvuvukala kungase kusize ukunciphisa ingozi yezinye izinkinga.
Ukudla okungathuthukisa i-psoriasis
Njengoba i-psoriasis iyinqubo yokuvuvukala, kufanele uzame ukufaka ukudla okuningi okulwa nokuvuvukala ekudleni kwakho ngangokunokwenzeka.
Izithelo nemifino
Zama ukudla izinhlobonhlobo zezithelo nemifino. Uma zingaba nemibala eminingi, ziba nezinto eziningi zokulwa nokuvuvukala. Lokhu kungenxa yezinhlanganisela zezitshalo ezibizwa ama-phytochemicals, ezilwa nokuvuvukala. Izintandokazi zakho zihlanganisa isilimo esidliwayo esinamagatsha anamanzi, amaliki, u-anyanisi, u-garlic, nama-artichokes.
Cishe zonke izinhlobo zokudla ezilwa nokuvuvukala zihlanganisa izithelo nemifino. Lokhu kudla kuphezulu kuma-antioxidants, okuyizinhlanganisela ezinciphisa ukucindezeleka kwe-oxidative nokuvuvukala. Ukudla okucebile ngezithelo nemifino kunconywa ezimweni ezivuthayo ezifana ne-psoriasis.
Ukudla okunconyiwe kungaba:
- I-Broccoli, i-Cauliflower, ne-Brussels Sprouts
- Imifino eluhlaza, njenge-kale, isipinashi, ne-arugula
- Amajikijolo, kufaka phakathi ama-blueberries, ama-strawberries, nama-raspberries
- Ama-cherry, amagilebhisi nezinye izithelo ezimnyama
Ukudla okunothile ngama-antioxidants
Faka futhi ukudla okuphezulu kuma-antioxidants ekudleni kwakho.
Ama-Antioxidants asiza ukunciphisa ama-radicals mahhala, angabangela ukulimala kwamangqamuzana futhi angaholela ebungozini obukhulayo bezimo ezithile zempilo. Futhi ukudla okucebile kwe-antioxidant kuye kwaboniswa ukusiza ukuguqula eminye yemiphumela yokuvuvukala emzimbeni, ngokusho kokubuyekezwa kuka-Okthoba 2016 ku-Oxidative Medicine kanye ne-Cellular Longevity Journal.
Okunye ukudla okunothe ngama-antioxidants yilezi:
- Bayas
- Amagilebhisi
- Imifino eluhlaza
- Imifino e-Cruciferous efana ne-broccoli ne-kale
- I-Frutas cítricas
- I-chocolate emnyama
Ukudla okucebile ngama-probiotics
Ama-probiotics, angama-bacteria alungele wena atholakala emathunjini akho, angasiza ukuhlakulela i-microbiome enempilo. Futhi, impilo yamathumbu akho ingase ibe nomthelela esikhumbeni sakho, ngokusho kwesibuyekezo sangoNovemba 2019 esihlola ukuxhumana phakathi kwamagciwane amathumbu kanye nokuvuvukala kwe-psoriasis okushicilelwe ku-Journal of Family Medicine and Primary Care.
Ukwengeza ama-probiotics ekudleni kwakho akuyona inselele enkulu: the iyogathi icebile ngama-probiotics, njengokudla okubilile njengokudla i-sauerkraut, la kombucha futhi i kimchi. Ungathatha futhi ama-probiotics njengezithasiselo.
I-Turmeric ye-psoriasis
Lesi sinongo singase sibe usizo ezimweni ezivuvukalayo, njenge-psoriasis.
Nakuba ucwaningo olwengeziwe ludingeka, i-turmeric ibonise imiphumela ethembisayo njengendlela yokwelapha i-psoriasis kumagundane, ngokusho kwe-athikili ka-April 2016 eshicilelwe ku-Biochimie. Futhi, ucwaningo olwenziwa elabhorethri lwathola ukuthi i-curcumin, inhlanganisela etholakala ku-turmeric ivimbela amaseli e-psoriatic ukuthi angaphindaphindeki, ngokusho kokubuyekezwa kukaJanuwari 2018 kwamandla e-turmeric ashicilelwe ku-Open Access Macedonia Journal of Medical Sciences.
I-Turmeric ingasiza ukuvala ukuvuvukala ezingeni lamaselula kanye nokuzivikela komzimba. Ungayisebenzisa njengesinongo, uthathe njengesengezo, noma uyisebenzise njengokhilimu we-topical.
Amanzi
Ukuphuza uketshezi okwanele kubalulekile ukusiza ukugcina ukugeleza kwesikhumba. Kufanele uthele ngamanzi ahlanzekile hhayi ngeziphuzo ezinoshukela zanoma yiluphi uhlobo.
Hlola ukuthi kungenzeka yini ukupheka ngamanzi noma umhluzi esikhundleni sokuthi amafutha amafutha endabuko, njengoba ngisho namafutha yemifino kakhulu angabangela ukuvuvukala.
izinhlanzi ezinamafutha
Abantu abane-psoriasis bangase bazuze ngokungeza ukudla okunama-omega-3 fatty acids, okusiza ukwehlisa ukuvuvukala, ekudleni kwabo. Umthombo omkhulu we-Omega-3 fatty acids yizinhlanzi ezinamafutha, njenge Uhlobo lwenhlanzi, la i-mackerel, el tuna futhi i i-herring.
Kodwa izinhlanzi akuwona kuphela umthombo we-omega-3s. Kubuye kunconywe ukudla ukwatapheya, flax, walnuts y imbewu, ezicebile ngamafutha emifino e-Omega-3 anti-inflammatory.
Ukudla okungavunyelwe kwe-psoriasis
Nakuba ukwengeza ukudla okuvimbela ukuvuvukala ekudleni kwakho kubalulekile ekulawuleni i-psoriasis, ukususa ukudla okuthile nakho kubalulekile. Ngenhlanhla, alukho uhlobo oluthile lokudla noma iqembu lokudla okufanele ligwenywe nge-psoriasis.
Kodwa-ke, ukudla okuvuvukalayo kungabhebhethekisa isimo esifana ne-psoriasis, ngakho-ke kungcono kakhulu ukukugwema ukusiza ukwehlisa ukuvuvukala nganoma iyiphi indlela.
Nge-psoriasis, kubalulekile ukugwema ukudla okungadala ukuvuvukala. Ukuvuvukala kanye nokusabela kwamasosha omzimba kungaholela ekuqubukeni.
Ukudla okunoshukela owengeziwe
Ushukela sekuyisikhathi eside uxhunyaniswa nokuvuvukala emzimbeni, kanti ucwaningo lwangoFebhuwari 2020 ku-Journal of Investigative Dermatology lwathola ukuthi ngisho nokuchayeka isikhathi esifushane ekudleni okunoshukela owengeziwe kwaholela e-psoriasis.
Kunoshukela otholakala ngokwemvelo kokunye ukudla, njengezithelo nobisi, kodwa ushukela owengeziwe ubhekisela kushukela omnandi okuhlanganisiwe ekudleni ngesikhathi sokucubungula.
Ngokusho kweHarvard Health Publishing, ukudla okuvamile okunoshukela owengeziwe kufaka:
- Iziphuzo ezinoshukela, njengamasoda kanye neziphuzo zamandla.
- Uphudingi namaswidi
- Okusanhlamvu osekulungele ukudliwa
- ezinye izinkwa
Ukunciphisa ukudla kungase kube nenzuzo eyengeziwe yokunciphisa ingozi yesifo senhliziyo nemithambo yegazi. Ngokuvamile, amaphethini okudla afanayo avimbela ukukhuluphala kanye nesifo senhliziyo kungase kube yinzuzo ku-psoriasis.
ama-carbohydrate ahlanzekile
Ama-carbohydrate acwengisisiwe ayiwo wonke ama-carbohydrate acutshungulwe kakhulu, ngakho awasekho esimweni sawo sokuqala. Lokhu kubandakanya:
- Irayisi elimhlophe
- isinkwa esimhlophe nofulawa
- Ukudla okuphekiwe okufana nama-crackers, ama-chips, amakhukhi, ama-granola bar, ama-energy bars, nama-cereals asekuseni.
Ama-carbohydrate acwengekile ahlotshaniswa nokuvuvukala emzimbeni. Ukuze uzigweme, zama ukugxila ekudleni ukudla njengoba kuza emvelweni: irayisi elinsundu esikhundleni se-white, oats-cut-steel esikhundleni se-cereal, noma i-apula esikhundleni saleyo bar yamandla ene-apula.
amafutha okupheka acwengekile
Amazwi anjengokuthi "ntombi«,«icindezelwe en frío"Noma"okungcolile» kulebula ingakusiza ukuthi ubone amafutha okupheka angalungisiwe.
Noma nini lapho kungenzeka, gwema ukupheka ngamafutha acolisisiwe:
- Ummbila
- Ukotini
- Amantongomane
- irayisi bran
- Sesame
- inkinobho yomcibisholo wokuphenya
- Ujongilanga
Lawa mafutha acebile nge-omega-6 axhunyaniswe nokuvuvukala okungapheli okusezingeni eliphansi, ngokusho kocwaningo lwe-Open Heart lwango-September 2018. Khetha amafutha angahlungiwe esikhundleni salokho, njenge extra virgin olive oil, ukhukhunathi oluhlaza kanye nokwatapheya ocindezelwe ngokubanda.
Uma uphuthelwa ukunambitheka kwamafutha acwengisisiwe ekuphekeni kwakho, cabanga ukufafaza kwezinye i-zing ngendlela yamakhambi nezinongo. I i-turmericNgokuqondile, kungasiza ukunciphisa i-psoriasis kwabanye abantu.
Inyama ebomvu, ecutshunguliwe noma enamafutha
Amafutha agcwele akhuphula ukuvuvukala emzimbeni wonke ngokusebenzisa izindlela eziningi, futhi ukudla ngokweqile kungakhuphula i-psoriasis. Noma yiluphi uhlobo lwenyama enamafutha amaningi nalo luzoba namazinga aphezulu amafutha agcwele, ngakho lokhu kufanele kulinganiselwe. Ikakhulukazi:
- Inyama ebomvu, njengama-hamburgers ne-steak.
- Amasoseji acutshunguliwe, njenge-salami.
Ukuze uqhubeke usiza i-psoriasis yakho, uzofuna ukushintsha lawo mafutha agcwele amafutha e-Omega-3 enempilo, angasiza ekwehliseni ukuvuvukala okungapheli. Ngakho esikhundleni se-steak ngesidlo sakusihlwa, khetha i-salmon kanye nesaladi egcwele ama-walnuts nembewu yefilakisi.
Utshwala
I-Psoriasis ingaqalwa noma ibe yimbi ngokuphuza utshwala. Khumbula ukuthi kunconywa ukuthi noma ngubani aphuze utshwala ngokusesilinganisweni, okusho ukuthi akumele kudlule isiphuzo esisodwa noma ezimbili ngosuku.
Ukudla ongakubekezeleli kahle
Ukusabela okungekuhle, okuhlanganisa nama-psoriasis flare-ups, kungenzeka ngokudla ongakubekezeleli. Ukungabekezelelani okuqondile kuyahlukahluka kumuntu nomuntu, ngakho-ke isihluthulelo siwukuthola ukuthi yikuphi ukudla okungakubangela mathupha.
Isibonelo, abanye abantu babone izimpawu zabo ze-psoriasis ziba ngcono ngemva kokuqeda ukudla okufana gluten futhi i ubisi. Idayari yokuqeda noma idayari yokudla ingaba amathuluzi awusizo okulandelela ukudla kwakho kanye nezimpawu ongabelana ngazo nodokotela wakho futhi uhlole izixhumanisi ezingaba khona.
Uma uhamba umzila wokuqeda, umqondo uwukuqeda ukudla okukodwa kuphela ngesikhathi, okufana ne-gluten, amasonto ambalwa, bese ukubuyisela ekudleni kwakho. Uzama ukubona ukuthi izimpawu ze-psoriasis ziyaxazululeka yini ngokususwa bese ubuya nokwethulwa kabusha.
Solanaceae
Esinye sezimbangela ezivame kakhulu ze-psoriasis flare-ups ukusetshenziswa kwama-nightshades. Izitshalo ze-Nightshade ziqukethe i-solanine, okuyinto eyaziwa ukuthi ithinta ukugaya futhi ingase ibe imbangela yokuvuvukala. Abanye abanale nkinga bakholelwa ukuthi uma beyigwema le mifino, izimpawu ziyehla. Nokho, azikho izifundo ezanele zokukuqinisekisa.
Ukudla okufanele ukugweme utamatisi, amazambane, ama-aubergine noma upelepele.
Udla ukudla okuningi kakhulu okuvela ezilwaneni
I-microbiome enempilo ixhunywe engozini encishisiwe ye-psoriasis, ngakho ukudla okusekela impilo yamathumbu kungasiza ukuthuthukisa izimpawu.
I-microbiome enempilo idinga i-fiber, etholakala kuphela ekudleni kwezitshalo. Uma udla ukudla okucebile ngemikhiqizo yezilwane, njengobisi, ushizi, nenyama, uzofuna ukwenza isiqiniseko sokuthi uhlanganisa ukudla okunefiber ephezulu, njengemifino, izithelo, ubhontshisi, okusanhlamvu, amantongomane, imbewu.
Ukudla okungcono kakhulu kwe-psoriasis
Akuzona zonke izidlo ezilungele i-psoriasis. Nazi ezinye izinketho ongazicabangela lapho ukhetha ukudla okungcono kakhulu.
Ngaphandle kwe-gluten
Kubantu abane-psoriasis ne-gluten sensitivity, ukudla okungenalo i-gluten kungase kunikeze ukuthuthukiswa okuthile. Umfana omncane wathola ukuthi ngisho nabantu abanokuzwela kwe-gluten okuncane bangazuza ngokulandela ukudla okungenalo i-gluten.
Kwababambiqhaza abalandela ukudla okungenagluten, bonke babone ukuthuthuka kwezilonda zabo ze-psoriatic. Inzuzo enkulu yabonwa kulabo ababambiqhaza abanozwela olukhulu kakhulu.
UVegan
Ukudla kwe-vegan kungase futhi kuzuze abantu abane-psoriasis. Lokhu kudla kuphansi ngokwemvelo ekudleni okuvuvukalayo njengenyama ebomvu nobisi. Iphezulu ekudleni okuqeda ukuvuvukala njengezithelo, imifino, namafutha anempilo.
Ukudla kwe-vegan nakho kubonise imiphumela emihle kubahlanganyeli bocwaningo abane-psoriasis. Kunconywa ukukhuluma nodokotela mayelana nokulandela ukudla kwe-vegan, njengoba kufanele siqaphele ukuthola zonke izakhi ezidingekayo.
IMedithera
Ukudla kwaseMedithera kwaziwa kakhulu ngezinzuzo eziningi zezempilo, okuhlanganisa nokunciphisa ingozi yezifo ezithile ezingapheli. Lokhu kudla kugxile ekudleni okucebile kuma-antioxidants namafutha anempilo. Nciphisa ukudla okuvame ukubhekwa njenge-pro-inflammatory.
Abacwaningi bathole ukuthi abantu abane-psoriasis mancane amathuba okuthi badle ukudla okufana ne-Mediterranean kunalabo abangenaso lesi sifo. Baphinde bathola ukuthi labo abanamathela ezingxenyeni zokudla kwaseMedithera babenobunzima obuphansi besifo.
I-Paleo
Ukudla kwe-paleo kugcizelela ukudla ukudla okuphelele nokugwema ukudla okugayiwe. Njengoba ukudla okuningi okuphelele kuqukethe izinhlanganisela ezilwa nokuvuvukala, lokhu kudla kungase kube yinzuzo kubantu abane-psoriasis.
Kumayelana nokudla inyama nenhlanzi eningi. Nokho, olunye ucwaningo lubonisa ukuthi ukudla kwe-paleo kuwukudla kwesithathu okuphumelelayo kubantu abane-psoriasis.
UKeto
Lokhu kudla okudumile okune-carb ephansi kunezinzuzo eziningi zezempilo, okuhlanganisa ukuncipha kwesisindo kanye nezimpawu ezithuthukisiwe zomsoco. Kuyiqiniso ukuthi ukusika ama-carbs kungasiza ekunciphiseni ukudla kwakho okugayiwe.
Kodwa-ke, ukusika ama-carbs kusho ukunciphisa izithelo nemifino eminingi elwa nokuvuvukala. Kudinga futhi ukwanda kwamaprotheni enyama. Ngenxa yokuthi ukudla okuthile kwe-keto kungaba izimbangela kubantu abane-psoriasis, lokhu kudla kungase kunganconywa.