Ukutya kwe-Psoriasis: ukutya kunye nokuthintela
Umxholo
- Ukutya okuvunyelweyo
- 1. Ukutya konke
- 2. Intlanzi
- 3. Imbewu
- 4. Iziqhamo
- 5. Imifuno kunye nemifuno
- 6. Iioyile neeoyile zeOlive
- Ukutya ekufuneka sikuphephe
- Isampulu yeentsuku ezi-3 zemenyu
Ukutya kuyanceda ukuncedisa unyango lwe-psoriasis kuba kuyanceda ukunciphisa amaxesha apho uhlaselo luvela khona, kunye nobuzaza bezilonda ezivela kulusu, kunye nokulawula ukudumba kunye nokucaphuka okuqhelekileyo kwe-psoriasis.
Kubalulekile ukufaka ukutya okutyebileyo kwi-omega 3, imicu, iziqhamo kunye nemifuno ekutyeni kwakho kwemihla ngemihla, njengoko zityebile kwii-antioxidants kwaye zinempembelelo echasayo emzimbeni, zikuvumela ukuba unciphise ubuzaza beengxaki. Ke ngoko, eyona nto ifanelekileyo kukufuna isikhokelo kwincutshe yesondlo ukwenza uhlengahlengiso kwindlela otya ngayo ngokweemfuno zomntu ngamnye.
Ukutya okuvunyelweyo
Ukutya okuvunyelweyo kwaye kunokutyiwa rhoqo kubandakanya:
1. Ukutya konke
Oku kutya kuthathwa njenge-glycemic index carbohydrate esezantsi, kunye nokuba yimithombo yefayibha, iivithamini kunye neeminerali. Ukutya okunesalathiso se-glycemic ephantsi kunokunciphisa imeko yokuvuvukala kwaye, ngenxa yoko, iimpawu ze-psoriasis.
IMIZEKELOIsonka esipheleleyo, i-wholegrain okanye ipasta esekwe kwiqanda, ibrown okanye irayisi ephekiweyo, umbona, i-oats.
2. Intlanzi
Iintlanzi yimithombo ye-polyunsaturated fatty acid i-omega 3 kunye ne-6 enezinto eziphezulu zokulwa nokudumba, ukongeza ekubeni zizityebi kwiivithamini ze-B, ivithamin A kunye neeminerali ezinjengeselenium. Oku kunceda ukunciphisa ukubonakala kwamacwecwe, i-erythema, ukubetha kunye nokutshiza.
IMIZEKELO: khetha kuqala ityhuna, isardadi, itrout okanye isalmon.
3. Imbewu
Ukongeza ekubeni sisityebi kwifayibha, zikwabonelela ngokubonelela ngeevithamini kunye neeminerali, ezinje ngevithamini E, selenium kunye nemagniziyam, umzekelo. Imbewu ikwanceda ukuthintela inkqubo yokuvuvukala kunye nokunciphisa iimpawu zesi sifo.
IMIZEKELO: imbewu kajongilanga, imbewu yethanga, iflakisi, chia kunye nezinye
4. Iziqhamo
Ukusasaza ukusetyenziswa kweziqhamo ngemini kukonyusa inani lefayibha ekutyeni, ukongeza ekuqinisekiseni ukuba kufakwa iivithamini kunye neeminerals, ezinje ngeevithamini ze-B, iivithamini C kunye no-E, i-potassium, i-magnesium kunye ne-flavonoids Ukusetyenziswa kweevithamini kunceda ukulungisa izilonda ezibangelwa kulusu.
Imizekelo: iorenji, ilamuni, iacerola, iwiwi, ibhanana, iavokhado, imango, ipapaya, iidiliya, iblackberry, irasibheri.
5. Imifuno kunye nemifuno
Banikezela ngonikezelo olufanelekileyo lwefayibha, kwaye bayimithombo yevithamini A, ivithamin C kunye nefolic acid. Ezi zinto zisebenza njenge-antioxidants, ukunciphisa ukudumba kwaye ngenxa yoko iimpawu ze-psoriasis
Imizekelo: iminqathe, iitapile, ii-beet, isipinatshi, i-kale kunye ne-broccoli.
6. Iioyile neeoyile zeOlive
Ioyile kunye neeoyile zingumthombo olungileyo we-polyunsaturated fatty acids, amanqatha alungileyo anceda ukunciphisa inkqubo yokuvuvukala. Eminye yayo iseyimithombo yevithamini E njengomzekelo weoyile yemifuno.
Imizekelo: ioyile ye-olive eyintombi, ioyile kajongilanga, ioyile yentsholongwane yengqolowa.
Ukutya ekufuneka sikuphephe
Ukutya ekufuneka kuthintelwe zezo zikhuthaza ukonyuka kokudumba, zonyuse ukubonakala kweengxaki ezintsha okanye, ukuqaqanjelwa kweempawu ezinje ngokurhawuzelela nokucaphuka kolusu. Ke kuya kufuneka uphephe:
- Ukutya okubomvu kunye nokutya okuthosiweyo: oku kutya kukonyusa ukusetyenziswa kwamanqatha kunye ne-cholesterol, kuthanda ukudumba kunye nokwandisa amathuba okubangela isifo.
- Iswekile nomgubo omhlophe: iilekese, isonka esimhlophe kunye necookie. Zithathwa njengee-carbohydrate zesalathiso se-glycemic ephezulu kwaye, xa kuthe kwakho isalathiso sokutya esineglycemic, umngcipheko wokuhlaselwa sisifo sokudumba, njengokuba kunjalo ngepsoriasis.
- Ukutya okulungisiweyo nokwenziweyo: Kuya kufuneka uphephe ukutya okunezongezo ezininzi, ezinamashishini kunye neesoseji ezinje ngeham, iisoseji, isalami kunye nezinye. Oku kugcina umzimba ungenazo iityhefu, ezinokukhokelela kulusu olusempilweni olunokwenzakala okumbalwa.
Ukongeza, iziselo ezinxilisayo kufuneka zithintelwe, njengoko zinokunyusa ukurhawuzelela kwaye zithintele ukufunxwa ngokuchanekileyo kwamayeza amiselwe ngugqirha kunyango lwe-psoriasis.
Isampulu yeentsuku ezi-3 zemenyu
Apha ngezantsi kukho umzekelo wemenyu enokulandelwa ukunceda ukuthintela ukuqala kwe-psoriasis:
I-snack | Usuku 1 | Usuku 2 | Usuku 3 |
Isidlo sakusasa | I-2 i-pancake epheleleyo kunye nebhotolo yamandongomane kunye neziqhamo ezinqunqiweyo | Iisilayi ezi-2 zesonka esipheleleyo kunye nezilayi ezi-2 zesonka esimhlophe + 1 iorenji | I-oatmeal porridge enobisi lwe-skim kunye nepunipoon ye-chia + yokuxuba imbewu |
I-snack yasekuseni | ½ papaya papaya + 1 ikhol. isobho se-oat | Iapile e-1 | 1 i-yogurt eneoli encinci kunye nepunipoon enye yeembewu yeflakisi kunye nee-walnuts ezi-6 |
Isidlo sasemini isidlo sangokuhlwa | I-fillet yenkukhu e-1 eyosiweyo enesiqingatha sekomityi yerayisi emdaka kunye nesiqingatha sendebe yeembotyi, ehamba nesaladi yelethisi, ikhukhamba, itumato kunye nocoliweyo ngecephe leoyile yomnquma + 1 isilayidi sepinapile | I-pasta egalelwe ityhuna ehamba kunye ne-broccoli kunye ne-carrot isaladi enongwe ngecephe le-1 yeoyile yomnquma + 1 isilayi semelon | Iintlanzi ezibilisiweyo kunye nemifuno + isiqingatha sendebe yerayisi emdaka + isaladi yemifuno enongwe ngeoyile eyongezelelweyo ye-olive + 1 ipere |
Ukutya okusemva kwemini | 1 iglasi ye-yoghurt elula ye-yogurt ene-strawberry kunye nebhanana + 1 icephe lembewu ye-chia | I-khokhokhokhonisi kunye no-anyanisi kunye nepepper + 2 yonke i-toast | Ibhanana e-1 nesinamon |
Izixa-mali eziboniswe kwimenyu ziyahluka ngokobudala, isini, isenzo somzimba nokuba umntu unesifo esithile okanye akunjalo kwaye, ke ngoko, kubalulekile ukuba ugqirha wezondlo athethwe naye ukuze kwenziwe uvavanyo olupheleleyo kwaye kusekwe isicwangciso. zanele kwiimfuno zomntu.
Bukela ividiyo kwaye ufunde ngakumbi malunga nokhathalelo lwasekhaya onokuthi uluthathe ukunyanga ulusu nge-psoriasis:
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