2024 Tus sau: Kevin Dyson | [email protected]. Kawg hloov kho: 2023-12-16 23:34
Txawm tias tsis muaj pov thawj tias kev noj zaub mov twg tuaj yeem ua qhov chaw kho mob psoriasis, kev tshawb fawb pom tias cov neeg mob uas ua raws li kev noj zaub mov Mediterranean tsis tshua muaj kab mob hnyav.
Cov zaub mov Mediterranean hais txog kev noj qab haus huv, tag nrho cov zaub mov dhau cov txheej txheem ua tiav. Nws tau txais kev tshoov siab los ntawm cov zaub mov thiab kev ua noj ua haus ntawm cov tebchaws nyob ze ntawm Hiav Txwv Mediterranean. Cov teb chaws no, uas suav nrog tim Nkij teb chaws thiab Ltalis, muaj ntau txoj hauv kev ua noj, tab sis lawv muaj qhov sib xws tseem ceeb: Lawv txhua tus muaj cov khoom noj muaj txiaj ntsig zoo, noj ntses thiab nqaij qaib, thiab txwv cov khoom qab zib, nqaij liab, thiab mis nyuj.
Feem ntau hais lus, cov neeg ua raws li kev noj haus Mediterranean feem ntau noj:
Nyob zoo ib tsoom niam txiv kwv tij neej tsas sawv daws
Cov thwjtim haus dej feem ntau, tab sis qee tus kuj nyiam ib khob lossis ob khob cawv ib hnub.
Yuav ua li cas noj Mediterranean Yuav Pab Psoriasis
Psoriasis yog ib yam kab mob autoimmune uas ua rau mob thoob plaws hauv lub cev thiab tshwj xeeb tshaj yog nyob rau ntawm daim tawv nqaij. Kev noj zaub mov Mediterranean yuav pab tau vim tias muaj ntau yam zaub mov ntawm nws, suav nrog cov khoom thiab cov ntses salmon, yog cov tshuaj tiv thaiv. Tib lub sijhawm, kev noj zaub mov no txwv cov khoom noj xws li khoom qab zib, butter, thiab cov khoom noj txom ncauj uas tuaj yeem ua rau mob ntxiv.
Lwm qhov zoo yog tias kev noj zaub mov Mediterranean tuaj yeem pab koj tswj lub cev hnyav lossis poob phaus yog tias koj rog dhau. Joel Gelfand, MD, tus thawj coj ntawm Psoriasis thiab Phototherapy Treatment Center ntawm Penn Medicine hauv Philadelphia hais tias "Psoriasis yuav ua rau mob hnyav dua thaum peb rog dhau." "Rau cov neeg uas rog dhau lawm, kev poob phaus tuaj yeem ua rau muaj kev txhim kho me ntsis hauv psoriasis thiab cov lus teb zoo dua rau kev kho mob psoriasis."
Kev xav yog tias hloov koj cov zaub mov yuav pab tau txawm tias koj qhov hnyav? Gelfand xav li ntawd. "Cov neeg uas muaj psoriasis yog cov kab mob ntshav qab zib ntau dua thiab cov kab mob plawv, txawm tias lawv lub cev hnyav npaum li cas, thiab yog li ntawd, kev tawm dag zog ib txwm thiab noj zaub mov zoo, xws li kev noj zaub mov Mediterranean, tshwj xeeb tshaj yog," nws hais.
Txhawm rau noj cov zaub mov Mediterranean ib txwm muaj, pib los ntawm kev thauj koj lub laub khoom noj uas muaj ntau cov khoom tshiab, qee cov ntses nplua nuj omega-3, thiab ib lub raj mis roj txiv roj zoo. Muab pov rau hauv ib co lentils los yog chickpeas thiab ib co mov xim av, thiab koj tau tawm mus rau ib qho khoom pib.
Sample Meal Plan
Thaum muaj ntau cov zaub mov txawv uas muaj cov tais diav hauv Mediterranean, peb tau nug Carla Salcedo, kws kho mob noj zaub mov ntawm UC San Diego He alth, los qhia txog cov qauv noj mov ib hnub rau kev tswj xyuas psoriasis.
Ceeb toom: Vim qee cov neeg mob psoriasis zoo dua thaum lawv tsis txhob gluten (cov protein muaj nyob hauv cov nplej, barley, thiab rye), nws txhob txwm xaiv cov zaub mov tsis muaj gluten. Tsis yog txhua tus neeg mob psoriasis yuav tsum hla gluten; nug koj tus kws kho mob seb koj puas yuav tsum txiav txim siab tshem tawm.
Breakfast:
2 scrambled qe nrog 1 daim gluten-dawb qhob cij, 1/2 khob spinach, thiab 1/4 avocado. Avocados yog ib qho zoo ntawm cov rog hauv lub plawv, yog ib feem tseem ceeb ntawm kev noj haus Mediterranean.
Khoom noj txom ncauj:
Zoo puv tes ntawm cherries (kwv yees li 12 cherries)
Lunch:
Kale thiab spinach zaub xam lav nrog pomegranate noob, me me tes (kwv yees li 1/4 khob) roasted walnuts, 2 tablespoons txiv roj roj, thiab kua cider vinegar hnav khaub ncaws. Yog tias koj xav tau, hloov cov walnuts rau pepitas, lo lus Spanish rau taub taub. Walnuts thiab pepitas yog nplua nuj nyob rau hauv fiber ntau thiab lwm yam as-ham uas yuav txo tau qhov mob.
4-6 oz grilled / broiled / ci salmon (sab los yog saum cov zaub xam lav)
Noj tshais:
Greek yogurt (ib ncig ntawm 1/2 khob) thiab ib txhais tes ntawm blueberries. Cov txiv hmab txiv ntoo tau ntim nrog cov tshuaj tua kab mob tiv thaiv kab mob (cov vitamins thiab cov as-ham uas zoo rau koj). Qee qhov kev tshawb fawb qhia tias cov khoom noj muaj txiaj ntsig zoo xws li yogurt, uas muaj cov kab mob zoo, tuaj yeem pab txhim kho psoriasis.
noj hmo:
Zaub xam lav nrog zaub ntsuab, 1/2 khob quinoa, ib nrab khob ntawm cov txiv hmab txiv ntoo sib xyaw (xws li berries lossis citrus), 2 tablespoons balsamic vinegar thiab txiv roj roj hnav khaub ncaws.
4-6 oz grilled / broiled / ci qaib marinated nrog txiv roj roj thiab cov tshuaj tshiab xws li oregano, qej, parsley, dill, thiab / los yog thyme
Pom zoo:
Poj Niam Kev Noj Qab Haus Huv: Kev Ntsuas, Kev Ntsuas, Kev Noj Qab Haus Huv, thiab Tswv Yim Txog Kev Noj Qab Haus Huv
Thaum koj nyob hauv koj 20s thiab 30s, txoj kev ua neej zoo thiab kev tshuaj ntsuam xyuas tuaj yeem mus ntev ua rau koj noj qab haus huv. 1. Pib Lub Hom Phiaj Noj Qab Haus Huv thiab Kev Noj Qab Haus Huv Hla cov zaub mov kib thiab rog, thiab sim ua kom tsawg li ib nrab teev ntawm kev tawm dag zog txhua hnub.
Kev Noj Qab Haus Huv Hauv Tsev Neeg: Kev Xaiv Noj Qab Haus Huv thiab Kev Noj Qab Haus Huv rau Cov Menyuam Tshaj Tawm
Cov menyuam yaus tsis xav tau kev noj zaub mov zoo, cov phiaj xwm poob phaus, lossis kev ua haujlwm hnyav. Nws yog yam me me uas lawv ua txhua hnub uas ua rau qhov sib txawv loj tshaj. Nrog tus cwj pwm zoo, koj tuaj yeem ua kom koj tus menyuam noj qab nyob zoo, lossis pab lawv slim yog tias lawv muaj phaus ntxiv.
Kev Noj Qab Haus Huv Kev Noj Qab Haus Huv: Tau noj qab haus huv yam tsis tau sim tiag
Kom noj qab nyob zoo, koj tsis tas yuav kho koj lub neej tag nrho ib zaug. Kev taug kev loj pib nrog ob peb kauj ruam. Thiab thaum nws los txog rau nws, txoj kev noj qab haus huv yog txhua yam ntawm qhov pib. "Muab lo lus yooj yim tshaj plaws, peb yuav tsum noj kom zoo, pw tsaug zog zoo, thiab txav peb lub cev,"
Txoj Kev Noj Qab Haus Huv Kev Noj Qab Haus Huv Hauv Kev Noj Qab Haus Huv
Muaj ntau cov kauj ruam cov poj niam tom qab lub cev tsis muaj zog tuaj yeem ua kom noj qab haus huv thiab zoo dua. Nws yooj yim npaum li nco koj ABCs, thiab D, E, thiab F. Av tsis haus luam yeeb, caffeine, cawv, ntsev ntau, thiab qab zib .
Kev Pabcuam Kev Noj Qab Haus Huv Hauv Kev Noj Qab Haus Huv Kev Noj Qab Haus Huv: Cov kws tshaj lij hnyav hauv
kev txhawb nqa hauv zej zog tuaj yeem pab tib neeg rov zoo los ntawm ntau yam kev mob nkeeg, suav nrog kev quav tshuaj. Raws li National Institute on Drug Abuse, kev txhawb nqa kev sib raug zoo txhawb nqa kev ua tau zoo ntawm cov kws kho mob siv tshuaj los kho kev siv tshuaj yeeb tshuaj, ua rau nws yog ib feem tseem ceeb ntawm txhua qhov kev pab cuam kho mob.