Zakudya Zam'mimba Za Psoriatic: Zomwe Muyenera Kudya ndi Kuzipewa

Zamkati

• Zakudya zoti mudye mukakhala ndi psoriatic nyamakazi
• Omega-3s odana ndi zotupa
• Zipatso ndi ndiwo zamasamba zowononga kwambiri
• Mitengo yayikulu kwambiri
• Zakudya kuti muchepetse mukakhala ndi psoriatic nyamakazi
• Nyama yofiira
• Mkaka
• Zakudya zopangidwa
• Mitundu yazakudya yoyenera kuganizira
• Keto zakudya
• Zakudya zopanda gilateni
• Zakudya za Paleo
• Zakudya zaku Mediterranean
• Zakudya zochepa za FODMAP
• Zakudya zotayikira m'matumbo
• Zakudya zapagano
• Zakudya za AIP
• DASH zakudya
• Tengera kwina

Matenda a nyamakazi amatanthauza zinthu zingapo zomwe zimadziwika ndi ululu wophatikizana komanso kutupa. Pali mitundu yambiri ya nyamakazi.

Mitundu yofala kwambiri ndi iyi:

• nyamakazi
• nyamakazi
• fibromyalgia
• nyamakazi ya psoriatic

Matenda a Psoriatic ndi mtundu wamatenda osachiritsika omwe amapezeka nthawi zambiri mwa anthu omwe ali ndi khungu la psoriasis.

Monga mitundu ina ya nyamakazi, nyamakazi ya psoriatic imakhudza ziwalo zazikulu za thupi. Malowawa amatha kutupa komanso kupweteka. Ngati atapanda kuchiritsidwa kwa nthawi yayitali, amatha kuwonongeka.

Kwa anthu omwe ali ndi zotupa, kudya zakudya zina kumatha kuchepa kapena kuwononga kwambiri.

akuwonetsa kuti zosankha zapadera pazakudya zitha kuthandizira kuchepetsa zovuta zamatenda a psoriatic.

Nawa malingaliro pazakudya zomwe mungadye, zakudya zomwe muyenera kupewa, ndi zakudya zosiyanasiyana kuti muyesetse kusamalira nyamakazi yanu ya psoriatic.

Zakudya zoti mudye mukakhala ndi psoriatic nyamakazi

Omega-3s odana ndi zotupa

Kwa anthu omwe ali ndi nyamakazi ya psoriatic, zakudya zotsutsana ndi zotupa ndizofunikira pakuchepetsa kupweteketsa mtima.

Omega-3 fatty acids ndi mtundu wa polyunsaturated fatty acid (PUFA). Zakhala chifukwa cha zotsutsana ndi zotupa.

Kafukufuku wina wokhudza anthu omwe ali ndi nyamakazi ya psoriatic adayang'ana kugwiritsa ntchito omega-3 PUFA supplementation kwamasabata 24.

Zotsatira zikuwonetsa kuchepa kwa:

• zochitika za matenda
• Mgwirizano wachikondi
• kufiira kophatikizana
• Kugwiritsa ntchito mankhwala ochepetsa ululu

Alpha-linolenic acid (ALA) ndi mtundu wa omega-3 womwe makamaka umapangidwa ndi chomera ndipo umawoneka wofunikira. Thupi silingathe kupanga lokha.

ALA iyenera kusintha kukhala EPA kapena DHA kuti igwiritsidwe ntchito. EPA ndi DHA ndi mitundu ina iwiri yofunikira ya omega-3s. Zonsezi ndizochuluka mu nsomba.

Kutembenuka kuchokera ku ALA kupita ku EPA ndi DHA ndikotsika, chifukwa chake ndikofunikira kudya omega-3s m'madzi ambiri ngati gawo lazakudya zabwino.

Zakudya zabwino kwambiri za omega-3s ndi monga:

• nsomba zamafuta, monga nsomba ndi nsomba
• udzu wanyanja ndi ndere
• mbewu za hemp
• mafuta a fulakesi
• fulakesi ndi mbewu za chia
• mtedza
• edamame

Zipatso ndi ndiwo zamasamba zowononga kwambiri

Mwa anthu omwe ali ndi matenda ena, monga psoriatic nyamakazi, kutupa kosatha kumatha kuwononga thupi.

Antioxidants ndi mankhwala omwe amachepetsa kupsinjika kwamavuto obwera chifukwa cha kutupa kosatha.

Kafukufuku wa 2018 adapeza kuti anthu ambiri omwe ali ndi nyamakazi ali ndi vuto lotsutsana ndi antioxidant. Kuperewera kwa ma antioxidants kumalumikizidwa ndi kuchuluka kwa zochitika zamatenda komanso nthawi yayitali yamatenda.

Pali ma antioxidants ambiri omwe amapezeka mwachilengedwe.

Dzazani mudengu lanu zipatso, ndiwo zamasamba, mtedza, ndi zonunkhira. Ndipo palibe chifukwa chodumpha espresso - ndiye gwero lalikulu la ma antioxidants!

Zakudya zabwino kwambiri ndi izi:

• zipatso zakuda
• mdima, masamba obiriwira
• mtedza
• zouma zouma pansi
• chokoleti chakuda
• tiyi ndi khofi

Mitengo yayikulu kwambiri

Kunenepa kwambiri ndi kwa psoriasis, komwe kumapangitsanso chiopsezo cha nyamakazi ya psoriatic.

Chimodzi mwazinthu zodziwika bwino zokhudzana ndi kunenepa kwambiri ndi kukana kwa insulin. Matenda a shuga a nthawi yayitali amachititsa kuti insulini isakanike, nthawi zambiri kuchokera pachakudya chopatsa thanzi.

Kafukufuku akuwonetsa kuti pali pakati pa kunenepa kwambiri, kukana kwa insulin, ndi kutupa kosatha. Kwa anthu omwe ali ndi nyamakazi ya psoriatic, kasamalidwe ka kunenepa ndi kasamalidwe ka shuga m'magazi ndizofunikira.

Mbewu zonse zomwe sizinasinthidwe zimakhala ndi michere yambiri ndi michere ndipo zimayengedwa pang'onopang'ono. Izi zimathandiza kupewa ma spikes a insulin ndikusunga shuga wamagazi pamlingo woyenera.

Zina mwazakudya zabwino kwambiri za mbewu zonse ndi izi:

• tirigu wosapuntha
• chimanga
• phala lonse
• Kinoya
• mpunga wabulauni komanso wamtchire

Zakudya kuti muchepetse mukakhala ndi psoriatic nyamakazi

Nyama yofiira

Zakudya zokhala ndi nyama yofiira komanso nyama yosakidwa adanenedwa kuti imathandizira kunenepa komanso kutupa.

Mu, kudya kwambiri nyama yofiira yamafuta kunalumikizidwa ndi cholozera chamtundu wapamwamba (BMI) mwa amuna ndi akazi.

Monga momwe ofufuza adanenera, BMI yayikulu imalumikizidwa ndikusintha kwama mahomoni omwe amayang'anira njala komanso kutsekemera kwa insulin.

Idyani nyama yofiira nthawi zina ndikuyesera kuonjezera kudya kwa:

• nkhuku
• nsomba zonenepa kapena zowonda
• mtedza
• nyemba ndi nyemba

Mkaka

Kusakhazikika pazakudya ndi ziwengo ndipo zimatha kuyambitsa kutupa, kutentha pang'ono m'matumbo.

A adapezanso kuti anthu omwe amadya mkaka wambiri kwamasabata a 4 anali ndi kukana kwakukulu kwa insulin komanso kusala kwama insulin.

Mkaka wamafuta ochepa mopepuka umakhala wathanzi ngati mulibe tsankho kapena zovuta zina.

Komabe, ngati mukudandaula za momwe thupi lanu limayankhira mkaka, yesani izi m'malo mwake:

• mkaka wa amondi
• mkaka wa soya
• mkaka wa kokonati
• mkaka wa hemp
• mkaka wa fulakesi
• yogurts opangidwa ndi mbewu

Zakudya zopangidwa

Zakudya zopangidwa ndi zakumwa zimakhala ndi shuga wambiri, mchere, ndi mafuta. Zakudya zamtundu uwu ndizomwe zimayambitsa zotupa monga:

• kunenepa kwambiri
• cholesterol yambiri
• shuga wambiri wamagazi

Kuphatikiza apo, zakudya zambiri zopangidwa zimaphikidwa pogwiritsa ntchito mafuta omega-6 olemera monga:

• chimanga
• mpendadzuwa
• chiponde

Omega-6 fatty acids akuwonetsa a, chifukwa chake ndikofunikira kuti azigwiritsa ntchito pamlingo woyenera.

Zomwe mungadye m'malo mwake:

• zipatso zatsopano
• masamba atsopano
• mbewu zonse
• nyama zopanda mafuta

Mitundu yazakudya yoyenera kuganizira

Anthu ena amadya zakudya zina kukhala zopindulitsa paumoyo. Apa tiona zakudya zingapo zotchuka komanso momwe zingakhudzire psoriasis ndi psoriatic nyamakazi.

Dziwani kuti momwe madyedwewa amafikira mosiyanasiyana - ena amapereka malangizo otsutsana. Komanso, pali umboni wochepa wosonyeza kuti zakudyazi zimathandizanso kutulutsa nyamakazi ya psoriatic.

Keto zakudya

Kulumikizana pakati pa zakudya za ketogenic, kapena keto zakudya, ndi nyamakazi ya psoriatic kukusintha. Zakudya zamafuta ochepa, zamafuta ambiri zitha kuthandiza ena kuti achepetse kunenepa, zomwe zimathandizira kuchepetsa zizindikilo.

Ena akuwonetsa kuti chakudyachi chimatha kukhala ndi zotsutsana ndi zotupa. Komabe, kafukufuku wina akuwonetsa zotsatira zosakanikirana pazakudya zomwe zimakhudza psoriasis.

Kafukufuku wowonjezereka amafunikira kuti adziwe ngati anthu omwe ali ndi nyamakazi ya psoriatic atha kupindula ndi zakudya za keto.

Mafuta abwino omwe mungasankhe pa zakudya za keto zomwe cholinga chake ndi kuchepetsa thupi komanso kutupa pang'ono ndi awa:

• Salimoni
• nsomba
• mapeyala
• mtedza
• mbewu za chia

Zakudya zopanda gilateni

Zakudya zopanda thanzi sizofunikira kwa aliyense amene ali ndi nyamakazi ya psoriatic.

Komabe, kafukufuku akuwonetsa kuti anthu omwe ali ndi psoriasis amakonda kukhala ndi matenda ochulukirachulukira (ngakhale amaphatikizidwa ndi izi).

Kuyesedwa kumatha kudziwa ngati mumakhudzidwa ndi gluteni.

Kwa anthu omwe ali ndi chidwi ndi gilateni kapena omwe ali ndi matenda a leliac, othandizira atha kuthandizira kuchepetsa zovuta za psoriatic flare-ups ndikuwongolera kusamalira matenda.

Zakudya za Paleo

Zakudya za paleo ndi chakudya chodziwika bwino chomwe chimatsindika kusankha zakudya zofanana ndi zomwe makolo athu akadadya.

Ndizobwerera kumbuyo (monga zoyambirira zakale) njira yodyera. Zakudyazi zimalimbikitsa kudya zakudya monga makolo akale osakira omwe amadya.

Zitsanzo zakusankha zakudya ndi monga:

• mtedza
• zipatso
• nkhumba
• mbewu

Ngati mumadya nyama, yesetsani kusankha nyama yopanda mafuta athupi lofiira. Pali mgwirizano pakati pa nyama yofiira, kutupa, ndi matenda. Zimalimbikitsidwanso kuti muyesere kusankha nyama kuchokera kuzinyama zaulere komanso zodyetsedwa ndi udzu.

Kufufuza kwa 2016 komwe kulipo kukuwonetsa kuti m'maphunziro ambiri azachipatala, zakudya za paleo zinali ndi maubwino.

Nthawi zambiri zimakhudzana ndi kusintha kwa BMI, kuthamanga kwa magazi, komanso milingo yamagazi, makamaka mkati mwa miyezi 6 yoyambirira kutsatira izi.

Ochita kafukufuku sanapange kafukufuku wambiri pazakudya za paleo komanso nyamakazi ya psoriatic.

Komabe, malinga ndi National Psoriasis Foundation, ofufuza awonetsa kuti zakudya zina, kuphatikiza zakudya za paleo, zimatha kuchepetsa kunenepa. Izi zitha kuthandizanso kusintha kwa psoriatic nyamakazi.

Zakudya zaku Mediterranean

Zakudya zaku Mediterranean zatchedwa kuti zakudya zabwino kwambiri padziko lonse lapansi. Zakudya izi zimakhala ndi zipatso, ndiwo zamasamba, mtedza, mbewu zonse, ndi mafuta. Nyama yofiira, mkaka, ndi zakudya zosinthidwa sizidyedwa kawirikawiri.

Kafukufuku wa 2017 adapeza kuti anthu omwe ali ndi nyamakazi ya osteoarthritis omwe amatsata zakudya za ku Mediterranean kwamasabata 16 adachepetsa thupi komanso amachepetsa kutupa.

Kafukufuku wopangidwa m'magawo awiri omwe adachitika mu 2016 adanenanso kuti iwo omwe amamatira kwambiri ku zakudya zama Mediterranean amapindulanso ndi kupweteka kwa nyamakazi komanso kulemala.

Zakudya zochepa za FODMAP

Ma oligosaccharides otsika kwambiri, ma disaccharides, monosaccharides, ndi polyols (FODMAP) ndi omwe othandizira azaumoyo amalimbikitsa kuti athetse vuto la matumbo (IBS).

Ngakhale kuti palibe kafukufuku wambiri wokhudzana ndi zakudya zochepa za FODMAP zokhudzana ndi matenda a psoriatic, awonetsa kulumikizana kwabwino pakati pa psoriatic arthritis ndi IBS.

Zakudyazo zimaphatikizapo kupewa kapena kuchepetsa zakudya zina m'zakudya zosiyanasiyana zomwe zimadziwika kuti zimayambitsa mpweya, kutsegula m'mimba, komanso kupweteka m'mimba.

Zitsanzo zake ndi monga tirigu, nyemba, zipatso ndi ndiwo zamasamba zosiyanasiyana, lactose, ndi mowa, monga sorbitol.

mwa anthu omwe ali ndi IBS omwe amatsata zakudya zochepa za FODMAP apeza kuti ali ndi magawo ochepa am'mimba komanso otupa.

Zakudya zotayikira m'matumbo

Lingaliro lakutuluka kwamatumbo lachulukira pazaka zingapo zapitazi. Lingaliro ndiloti munthu yemwe ali ndi matumbo otayikira adakulitsa matumbo.

Mwachidziwitso, kuchulukaku kowonjezeka kumapangitsa kuti mabakiteriya ndi poizoni azidutsa mosavuta m'magazi anu.

Ngakhale ambiri opereka chithandizo chamankhwala sazindikira kuti leaky gut syndrome, ofufuza ena apeza kuti m'matumbo omwe amatayikira amatha kuwonjezera mavuto omwe amabwera chifukwa chodzitchinjiriza.

Ngakhale kulibe "chakudya chodontha m'matumbo" chovomerezeka, zina mwazoyimira izi ndi monga kudya:

• Mbewu zopanda gluten
• Zakudya zamkaka zamakono (monga kefir)
• zinamera monga mbewu za chia, mbewu za fulakesi, ndi mbewu za mpendadzuwa
• mafuta athanzi monga maolivi, avocado, mafuta a avocado, ndi mafuta a coconut
• mtedza
• masamba owotcha
• Zakumwa monga kombucha ndi mkaka wa kokonati

Zakudya zomwe mungapewe pazakudya zotayikira zimaphatikizapo zomwe zili ndi tirigu ndi mbewu zina zomwe zili ndi gilateni, mkaka, ndi zotsekemera zopangira.

Zakudya zapagano

Dr. John Pagano adapanga zakudya za Pagano kuti zithandizire odwala ake kuchepetsa kuchuluka kwa psoriasis ndi chikanga. Adalemba buku lotchedwa "Healing Psoriasis: The Natural Alternative" pofotokoza njira zake.

Ngakhale chakudyacho chimayang'ana ku psoriasis ndi chikanga, zonsezi ndi zotupa monga psoriatic nyamakazi.

Pakafukufuku wapadziko lonse wazakudya, omwe adatsata zakudya za Pagano adanenapo mayankho abwino pakhungu.

Mfundo zazakudya za Pagano zimaphatikizapo kupewa zakudya monga:

• nyama yofiira
• masamba a nightshade
• zakudya zopangidwa
• zipatso za citrus

M'malo mwake, a Dr. Pagano amalimbikitsa kudya zipatso ndi ndiwo zamasamba zambiri, zomwe akuti ndi zakudya zopanga zamchere zomwe zimathandiza kuchepetsa kutupa mthupi.

Zakudya za AIP

Zakudya za autoimmune protocol (AIP) ndi mtundu wa zakudya zothetsera zomwe zimapangitsa kuti muchepetse thupi. Ngakhale anthu ena amati zili ngati chakudya cha paleo, ena atha kuwona kuti ndi choletsa.

Kafukufuku wocheperako wa 2017 wokhudza anthu omwe ali ndi matenda opatsirana am'mimba (IBD) adapeza kuti zakudya za AIP zathandizira kuchepetsa zizindikilo zam'mimba.

Zakudyazo zimaphatikizapo mndandanda wautali wazakudya zomwe muyenera kupewa, monga:

• mbewu
• zopangidwa ndi mkaka
• zakudya zopangidwa
• shuga woyengedwa
• mafuta opangidwa ndi mafakitale

Zakudyazi zimakhudzana kwambiri ndi kudya nyama, zakudya zofufumitsa, ndi ndiwo zamasamba, ndipo chifukwa ndi chakudya chotsata, sichimangotsatira nthawi yayitali.

DASH zakudya

Njira Zakudya Zakuletsa Kutaya Matenda Oopsa (DASH) ndizakudya zomwe othandizira azaumoyo amalimbikitsa kulimbikitsa thanzi la mtima ndikuchepetsa kudya kwa sodium.

Komabe, ofufuza aphunzira za zakudya zomwe zingapindule pothandiza omwe ali ndi gout, mtundu wina wa nyamakazi. Apeza kutsatira kutsatira chakudyacho kumachepetsa seramu uric acid, yomwe imatha kuyambitsa gout.

Zitsanzo za malangizo a DASH akuphatikizapo kudya magawo asanu ndi limodzi kapena asanu ndi atatu a tirigu wathunthu patsiku komanso kudya zipatso, ndiwo zamasamba, nyama zowonda, ndi mkaka wopanda mafuta ambiri. Zakudyazo zimaphatikizaponso kudya zosakwana mamiligalamu 2,300 a sodium patsiku.

Zakudyazi ndizosiyana kwambiri ndi zakudya zambiri zotsutsana ndi zotupa chifukwa sizimaletsa tirigu kapena mkaka. Ngati simunayankhe pazakudyazo ndipo mukufuna kuyesa njira ina, zakudya za DASH zitha kuthandiza.

Tengera kwina

Kwa anthu omwe ali ndi nyamakazi ya psoriatic, zakudya zabwino zimatha kuthandizira kuwongolera zizindikilo.

Zipatso ndi ndiwo zamasamba zokhala ndi ma antioxidants komanso zakudya zina zopatsa thanzi zimatha kuchepetsa kutupa.

Sankhani zakudya zomwe zimachepetsa chiopsezo chokunenepa, insulini kukana, ndi matenda ena.

Kukambirana zosankhazi ndi omwe amakuthandizani pa zaumoyo komanso kufunafuna upangiri kwa katswiri wazakudya kungakuthandizeni kuti muthe kuchita zomwe mungachite poyang'anira nyamakazi yanu.