Ukudla kwe-Psoriatic Arthritis: Ongakudla Nokukugwema

-Delile

• Ukudla okufanele ukudle uma une-psoriatic arthritis
• I-omega-3s yokulwa nokuvuvukala
• Izithelo nemifino ephezulu ene-antioxidant
• Izinhlamvu ezigcwele ze-fiber ephelele
• Ukudla okumele kukhawulelwe lapho une-psoriatic arthritis
• inyama ebomvu
• Ubisi
• Ukudla okusetshenzisiwe
• Izinhlobo zokudla okufanele uzicabangele
• Ukudla kwe-Keto
• Ukudla okungenalo i-Gluten
• Ukudla kwe-Paleo
• Ukudla kwaseMedithera
• Ukudla okuphansi kwe-FODMAP
• Ukudla okuvuza amathumbu
• Ukudla kwepagano
• Ukudla kwe-AIP
• DASH yokudla
• Ukudla okudlela endlini

I-arthritis ibhekisa kusethi yezimo ezibonakala ngobuhlungu obuhlangene nokuvuvukala. Kunezinhlobo eziningi ze-arthritis.

Izinhlobo ezivame kakhulu zifaka:

• i-osteoarthritis
• isifo samathambo
• i-fibromyalgia
• isifo samathambo psoriatic

I-Psoriatic arthritis uhlobo lwesifo samathambo esingapheli esenzeka kakhulu kubantu abanesimo sesikhumba i-psoriasis.

Njengezinye izinhlobo zesifo samathambo, i-psoriatic arthritis ithinta amalunga omzimba amakhulu. La malungu angavuvuka futhi abe buhlungu. Uma ishiywe ingalashwa isikhathi eside, ingalimala.

Kubantu abanezimo zokuvuvukala, ukudla ukudla okuthile kungahle kwehle ukuvuvukala noma kudale umonakalo omkhulu.

iphakamisa ukuthi ukukhetha kokudla okuthile kungasiza ekunciphiseni ubunzima besifo ku-psoriatic arthritis.

Nayi eminye imibono mayelana nokudla okufanele kudliwe, ukudla okufanele ukukugwebe, kanye nokudla okuhlukahlukene ukuzama ukuphathwa kwe-psoriatic arthritis yakho.

Ukudla okufanele ukudle uma une-psoriatic arthritis

I-omega-3s yokulwa nokuvuvukala

Kubantu abane-psoriatic arthritis, ukudla okulwa nokuvuvukala kuyingxenye ebalulekile yokwehlisa ukuqhuma okubuhlungu.

Ama-omega-3 fatty acids awuhlobo lwe-polyunsaturated fatty acid (PUFA). Zibe ngenxa yezindawo zazo ezilwa nokuvuvukala.

Ucwaningo oluthile olubandakanya abantu abane-psoriatic arthritis lubheke ukusetshenziswa kwe-omega-3 PUFA supplementation esikhathini esingamasonto angama-24.

Imiphumela ikhombise ukwehla ku:

• umsebenzi wezifo
• isisa ngokuhlanganyela
• ububomvu obuhlangene
• ukusetshenziswa kokunciphisa imishanguzo

I-Alpha-linolenic acid (ALA) uhlobo lwe-omega-3 ikakhulu olusekelwe ezitshalweni futhi oluthathwa njengolubalulekile. Umzimba awukwazi ukuzenzela wedwa.

I-ALA kumele iguqulele ku-EPA noma i-DHA ukuze isetshenziswe. I-EPA ne-DHA ezinye izinhlobo ezimbili ezibalulekile ze-omega-3s. Zombili ziningi ekudleni kwasolwandle.

Izinga lokuguqulwa lisuka ku-ALA liye ku-EPA ne-DHA liphansi, ngakho-ke kubalulekile ukudla ama-omega-3 amaningi asolwandle njengengxenye yokudla okuyindilinga.

Imithombo yokudla ehamba phambili ye-omega-3s ifaka:

• izinhlanzi ezinamafutha, njenge-salmon ne-tuna
• izimila zasolwandle nolwelwe
• imbewu ye-hemp
• uwoyela wefilakisi
• ifilakisi nembewu ye-chia
• ama-walnuts
• edamame

Izithelo nemifino ephezulu ene-antioxidant

Kubantu abanezifo ezithile, njenge-psoriatic arthritis, ukuvuvukala okungapheli kungalimaza umzimba.

Ama-antioxidants ayizinhlanganisela ezinciphisa ukucindezeleka okuyingozi kwe-oxidative kusuka ekuvukeleni okungapheli.

Ucwaningo lwango-2018 luthole ukuthi abantu abaningi abane-arthritis banesimo esiphansi se-antioxidant. Ukuntuleka kwama-antioxidants kwakuxhunyaniswa nokwanda kwesifo kanye nesikhathi sesifo.

Kukhona ama-antioxidants amaningi avela ngokwemvelo emithonjeni yokudla.

Gcwalisa ibhasikidi lakho lokuthenga ngezithelo ezintsha, imifino, amantongomane nezinongo. Futhi asikho isidingo sokweqa i-espresso - ingumthombo omuhle wama-antioxidants!

Imithombo yokudla ehamba phambili ifaka phakathi:

• amajikijolo amnyama
• imifino emnyama, enamaqabunga
• amantongomane
• izinongo zomhlabathi ezomile
• ushokoledi omnyama
• itiye nekhofi

Izinhlamvu ezigcwele ze-fiber ephelele

Ukukhuluphala ngokweqile kuyi-psoriasis, okwenza kube yingcuphe ye-psoriatic arthritis futhi.

Esinye sezimo ezivame kakhulu ezihambisana nokukhuluphala ukumelana ne-insulin. Izinkinga zeshukela zesikhathi eside zibanga ukumelana ne-insulin, imvamisa kusuka ekudleni okungenampilo.

Ucwaningo luphakamisa ukuthi kukhona phakathi kokukhuluphala, ukumelana ne-insulin, nokuvuvukala okungamahlalakhona. Kubantu abane-psoriatic arthritis, ukuphathwa kwesisindo nokuphathwa kukashukela egazini kubalulekile.

Izinhlamvu eziphelele ezingalungiswa ziqukethe i-fiber eningi nezakhi zomzimba futhi zigaywa kancane kancane. Lokhu kusiza ukugwema ama-insulin spikes nokugcina ushukela wegazi usezingeni elifanele.

Eminye yemithombo yokudla ehamba phambili yezinhlamvu eziphelele yilezi:

• ukolweni wonke
• ukolweni
• i-oats ephelele
• quinoa
• irayisi elinsundu nelasendle

Ukudla okumele kukhawulelwe lapho une-psoriatic arthritis

inyama ebomvu

Ukudla okuphezulu kwenyama ebomvu nemikhiqizo yenyama esetshenzisiwe kuphakanyisiwe ukuthi kudlale indima ekuzuzeni isisindo nokuvuvukala.

Ku-a, ukudla okuphezulu kwenyama ebomvu okunamafutha kuhlotshaniswa nenkomba yomzimba ephezulu (BMI) kubo bobabili abesilisa nabesifazane.

Njengoba abacwaningi beshilo, i-BMI ephezulu ihlotshaniswa nezinguquko ezingezinhle kumahomoni alawula indlala nokufihlwa kwe-insulin.

Yidla kuphela inyama ebomvu ngezikhathi ezithile bese uzama ukukhulisa ukusetshenziswa kwe:

• inyama yenkukhu
• inhlanzi enamafutha noma epholile
• amantongomane
• ubhontshisi nemidumba

Ubisi

Ukungabekezelelani kokudla kanye nokungezwani komzimba futhi kungadala ukuvuvukala okungapheli ebangeni eliphansi emathunjini.

I-A iphinde yathola ukuthi abantu abadle ukudla okunobisi oluningi amasonto ama-4 babenokuphikiswa okukhulu kwe-insulin namazinga okuzila i-insulin.

Ubisi olunamafutha aphansi ngokulinganisela lunempilo uma ungenakho ukungabekezelelani noma ukungezwani komzimba.

Kodwa-ke, uma ukhathazekile ngokuphendula komzimba wakho kubisi, zama okulandelayo:

• ubisi lwe-alimondi
• ubisi lwesoya
• ubisi lukakhukhunathi
• ubisi lwe-hemp
• ubisi lwefilakisi
• ama-yogurts asezitshalweni

Ukudla okusetshenzisiwe

Ukudla neziphuzo ezicutshunguliwe zinoshukela omningi ngokweqile, usawoti kanye namafutha. Lezi zinhlobo zokudla zenzelwe izimo zokuvuvukala njenge:

• ukukhuluphala ngokweqile
• cholesterol ephezulu
• amazinga aphezulu kashukela egazini

Ngaphezu kwalokho, ukudla okuningi okusetshenzisiwe kuyaphekwa kusetshenziswa uwoyela o-omega-6 ocebile njenge:

• ukolweni
• ubhekilanga
• uwoyela wamantongomane

Ama-omega-6 fatty acids akhombisa, ngakho-ke kubalulekile ukugcina ukusetshenziswa kwawo kusezingeni elifanele.

Yini ongayidla esikhundleni:

• izithelo ezintsha
• imifino emisha
• okusanhlamvu okuphelele
• inyama engancediwe

Izinhlobo zokudla okufanele uzicabangele

Abanye abantu bakhuluma ngokudla okuthile njengokulusizo ezimeni zezempilo. Lapha sibheka izidlo eziningana ezithandwayo nokuthi zingakuthinta kanjani i-psoriasis ne-psoriatic arthritis.

Qaphela ukuthi izindlela zalezi zidlo ziyahlukahluka kakhulu - ezinye zize zinikeze nokuholwa okuphikisanayo. Futhi, kunobufakazi obunqunyelwe bokuthi lezi zidlo empeleni zithuthukisa i-psoriatic arthritis.

Ukudla kwe-Keto

Ukuxhumana phakathi kokudla kwe-ketogenic, noma i-keto diet, kanye ne-psoriatic arthritis kusaqhubeka. I-carb ephansi, ukudla okunamafutha amaningi kungasiza kwabanye ekwehliseni isisindo, okuyisici ekunciphiseni izimpawu.

Okunye kukhombisa ukuthi lokhu kudla kungaba nemiphumela yokulwa nokuvuvukala. Kodwa-ke, olunye ucwaningo lubonisa imiphumela exubekile yomphumela wokudla ku-psoriasis.

Kudingeka izifundo eziningi ukuthola ukuthi ngabe abantu abane-psoriatic arthritis bangazuza yini ekudleni kwe-keto.

Izinketho ezinhle zamafutha aphezulu ongazifaka ekudleni keto okuhlose ukunciphisa umzimba nokuvuvukala okuncane kufaka phakathi:

• uhlobo lwenhlanzi
• ituna
• ukwatapheya
• ama-walnuts
• imbewu ye-chia

Ukudla okungenalo i-Gluten

Ukudla okungenayo i-gluten akudingeki kuwo wonke umuntu one-psoriatic arthritis.

Kodwa-ke, ucwaningo luphakamisa ukuthi abantu abane-psoriasis bavame ukuba nokwanda okuphezulu kwesifo se-celiac (yize kuxutshwe nalokhu).

Ukuhlola kungakhomba ukuthi uyayizwa yini i-gluten.

Kubantu abanokuzwela kwe-gluten noma abanesifo se-celiac, a kungasiza ekwehliseni ukuqina kwama-psoriatic flare-ups nokwenza ngcono ukuphathwa kwezifo.

Ukudla kwe-Paleo

Ukudla kwe-paleo kungukudla okudumile okugcizelela ukukhetha ukudla okufana nalokho okhokho bethu ababengakudla.

Kuyindlela yokubuyela emuva (njengokuyisisekelo sangaphambi komlando) ekudleni. Abadli bakhuthaza ukudla ukudla njengalabo okhokho ababengabaqoqi ababedla.

Izibonelo zokukhetha ukudla zifaka:

• amantongomane
• izithelo
• imifino
• imbewu

Uma uyidla inyama, zama ukukhetha inyama engenamafutha kunezinyama ezibomvu ezinamafutha. Kukhona ukuxhumana phakathi kwenyama ebomvu, ukuvuvukala nezifo. Kunconywa nokuthi uzame ukukhetha inyama ezilwaneni ezihamba mahhala nezidliwayo zotshani.

Ukuhlaziywa kocwaningo olutholakalayo ngo-2016 kukhombisa ukuthi ezifundweni eziningi zemitholampilo, ukudla kwepaleo kwaba nezinzuzo ezinhle.

Kwakuvame ukuhlotshaniswa nokuthuthuka kwe-BMI, umfutho wegazi, kanye namazinga e-lipid egazi, ikakhulukazi ezinyangeni zokuqala eziyi-6 zokulandela ukudla.

Abaphenyi abenzanga ucwaningo olukhulu mayelana nokudla kwe-paleo kanye ne-psoriatic arthritis.

Kodwa-ke, ngokweNational Psoriasis Foundation, abacwaningi bakhombisile ukuthi izidlo ezithile, kubandakanya nokudla kwepaleo, zinamandla okunciphisa isisindo. Lokhu nakho kungasiza ekuthuthukiseni izimpawu ze-psoriatic arthritis.

Ukudla kwaseMedithera

Ukudla kwaseMedithera sekuyisikhathi eside kubizwa ngokuthi okunye kokudla okunempilo kakhulu emhlabeni. Lokhu kudla kunezithelo ezintsha, imifino, amantongomane, okusanhlamvu okuphelele kanye namafutha. Inyama ebomvu, ubisi, kanye nokudla okusetshenzisiwe akuvamile ukudliwa.

Ucwaningo lwango-2017 luthole ukuthi abantu abane-osteoarthritis abalandela ukudla kwaseMedithera amasonto ayi-16 bathola ukwehla kwesisindo futhi banciphisa ukuvuvukala.

Ucwaningo olwenziwe ngo-2016 olwenziwe ngo-2016 lubike ukuthi labo ababambelela kakhulu ekudleni kwesitayela saseMedithera nabo bahlomula ekwehliseni ubuhlungu be-arthritic nokukhubazeka.

Ukudla okuphansi kwe-FODMAP

Ama-oligosaccharides aphansi abilayo, ama-disaccharides, i-monosaccharides, ne-polyols (i-FODMAP) yokudla yilokho abahlinzeki bezokunakekelwa kwempilo abavame ukukuncoma ekwelapheni i-irritable bowel syndrome (IBS).

Ngenkathi kungekho ucwaningo oluningi oluthile mayelana nokudla okuphansi kwe-FODMAP maqondana ne-psoriatic arthritis, kukhombise ukuxhumana okuhle phakathi kwe-psoriatic arthritis ne-IBS.

Ukudla kuhilela ukugwema noma ukukhawulela ama-carbohydrate athile ezinhlwini ezahlukahlukene zokudla okwaziwa ukudala igesi, isifo sohudo, nobuhlungu besisu.

Izibonelo zifaka phakathi ukolweni, imidumba, izithelo nemifino ehlukahlukene, i-lactose, noshukela utshwala, njenge-sorbitol.

yabantu abane-IBS abalandela ukudla okuphansi kwe-FODMAP bathole ukuthi baneziqephu ezimbalwa zobuhlungu besisu nokuqunjelwa.

Ukudla okuvuza amathumbu

Umqondo wamathumbu avuzayo uye wakhula ukunakwa eminyakeni embalwa edlule. Umqondo ngukuthi umuntu onamathumbu avuzayo ukhuphukile ukungena kwamathumbu.

Ngokombono, lokhu kuvuleka okwengeziwe kuvumela amabhaktheriya nobuthi ukuba kudlule kalula egazini lakho.

Yize abahlinzeki abaningi bezempilo abangaqapheli i-leaky gut syndrome, abanye abacwaningi bathole ukuthi isisu esivuzayo singakhuphula ubungozi bokuphazamiseka komzimba nokuvuvukala.

Ngenkathi kungekho "ukudla okuvuza okuvuzayo" okusemthethweni, ezinye izincomo ezijwayelekile zifaka phakathi ukudla:

• okusanhlamvu okungenayo i-gluten
• imikhiqizo yobisi ethuthukisiwe (njenge-kefir)
• ihlume imbewu efana nembewu ye-chia, imbewu yefilakisi, nembewu ye-sunflower
• amafutha aphilile njengamafutha omnqumo, ukwatapheya, uwoyela we-avocado, namafutha kakhukhunathi
• amantongomane
• imifino ebilisiwe
• iziphuzo ezifana ne-kombucha nobisi lukakhukhunathi

Ukudla okufanele kukugwebe ekudleni okuvuza okuvuzayo kufaka phakathi lokho okunokolweni nokunye okusanhlamvu okune-gluten, imikhiqizo yobisi, kanye nezishukela zokufakelwa.

Ukudla kwepagano

UDkt.John Pagano udale ukudla kwePagano ukusiza iziguli zakhe ukunciphisa izehlakalo ze-psoriasis ne-eczema. Ubhale incwadi ebizwa nge "Healing Psoriasis: The Natural Alternative" echaza izindlela zakhe.

Ngenkathi ukudla kuhloselwe i-psoriasis ne-eczema, zombili lezi zimo zokuvuvukala zifana ne-psoriatic arthritis.

Ocwaningweni lukazwelonke mayelana nokuziphatha kokudla, labo abalandela indlela yokudla yePagano babike izimpendulo zesikhumba ezinhle kakhulu.

Izimiso zokudla kwePagano zifaka phakathi ukugwema ukudla okufana nalokhu:

• inyama ebomvu
• imifino ye-nightshade
• ukudla okusetshenzisiwe
• izithelo ezisawolintshi

Esikhundleni salokho, uDkt.UPagano uncoma ukuthi kudliwe izithelo nemifino eningi, athe ngukudla okwakha i-alkaline okusiza ukunciphisa ukuvuvukala emzimbeni.

Ukudla kwe-AIP

Ukudla okuzenzakalelayo kwe-protocol (AIP) kuyindlela yokuqeda ukudla eyenzelwe ukunciphisa ukuvuvukala emzimbeni. Ngenkathi abanye abantu bethi kufana nokudla kwepaleo, abanye bangakuthola kunemingcele kakhulu.

Ucwaningo oluncane luka-2017 olubandakanya abantu abanezifo ezivuthayo zamathumbu (IBD) luthole ukuthi ukudla kwe-AIP kusize ukunciphisa izimpawu zesisu.

Ukudla kufaka uhlu olude lokudla okufanele kukugwebe, njenge:

• okusanhlamvu
• imikhiqizo yobisi
• ukudla okusetshenzisiwe
• ushukela ocwengileko
• izimboni ezenziwe ngamafutha embewu

Ukudla ikakhulu kubandakanya ukudla inyama, ukudla okuvutshiwe, nemifino, futhi ngoba kungukudla okugxile ekuqedeni, akuhloselwe ukulandelwa isikhathi eside.

DASH yokudla

Izindlela Zokudla Ezimisa Umfutho Wegazi Ophezulu (i-DASH) yindlela yokudla abahlinzeki bezempilo abayincomayo ngokwesiko ukukhulisa impilo yenhliziyo nokukhawulela ukungena kwe-sodium.

Kodwa-ke, abacwaningi bafunde izinzuzo ezingaba khona zokudla ekusizeni labo abane-gout, enye ifomu le-arthritis. Bathole ukulandela ukudla kunciphise i-serum uric acid, engaba nomthelela ekuqubukeni kwama-gout.

Izibonelo zemihlahlandlela yokudla ye-DASH zifaka phakathi ukudla ama-servings ayisithupha kuya kwayisishiyagalombili okusanhlamvu okuphelele ngosuku ngenkathi futhi kudliwa izithelo, imifino, inyama engenamanzi nobisi olunamafutha aphansi. Ukudla kufaka nokudla ngaphansi kwama-milligram angama-2,300 we-sodium ngosuku.

Lokhu kudla kuhluke kakhulu ekudleni okuningi okulwa nokuvuvukala ngoba akuvimbeli ukolweni noma ubisi. Uma ungaphendulanga kulezo zidlo futhi ufisa ukuzama indlela ehlukile, ukudla kwe-DASH kungasiza.

Ukudla okudlela endlini

Kubantu abane-psoriatic arthritis, ukudla okunempilo kungasiza ekuphatheni izimpawu.

Izithelo nemifino ecebile ngama-antioxidants nokunye ukudla okunomsoco kungasiza ekwehliseni ukuvuvukala.

Khetha iphethini yokudla enciphisa ubungozi bokuzuza isisindo, ukumelana ne-insulin, nezinye izimo ezingalapheki.

Ukuxoxa ngalezi zinketho nomhlinzeki wakho wezokunakekelwa kwempilo futhi ufune izeluleko kudokotela wezokudla kungakusiza uthathe izinyathelo zokuqala ekuphatheni i-psoriatic arthritis yakho.