Psoriasis Diet chart Hindi
सोरायसिस से पीड़ित लोगों को इसका सेवन नहीं करना चाहिएः-
अनाज : नया धान , मैदा ,
दाल : चना , मटर , उड़द
फल एवं सामग्री : पत्तेदार सब्जियाँ – सरसों , टमाटर , बैंगन , गाजर , नींबू , नारियल , आलू , कंद – मूल
अन्य : दही , मछली , गुड़ , दूध , अधिक नमक । कोल्ड्रिंक्स , दैत्य / घातारी युक्त भोजन , दैत्य एवं दैत्य जल
सख्त मना : तैलीय समूह भोजन , मांसहार और मांसाहार सूप , अचार , लस्सी, दही, नमक ,अधिक तेल , अधिक नमक , कोल्डड्रिंक्स , मैदे वाले भोजन , शराब , फास्टफूड , सॉफ्टडिंक्स , जंक फूड , डिब्बा बंद खाद्य पदार्थ , तला और पास्ता वाला भोजन
आहार के विरुद्ध : मछली + दूध
सोरायसिस में, गर्म तासीर वाली चीज़ों से बचना चाहिए और ठंडी तासीर के खाद्य पदार्थ खाने चाहिए. ग्लूटेन एक प्रोटीन समूह है जो गेहूं और अन्य संबंधित अनाज जैसे राई, जौ, और जई में पाया जाता है. ग्लूटेन संवेदनशीलता होने पर, ग्लूटेन युक्त खाद्य पदार्थों से बचना चाहिए.
सोरायसिस से ग्रस्त लोगों का आहार ऐसा होना चाहिएः-
अनाज: पुराना चावल, गेहूं, जौ
दाल: अरहर, मूंग, मसूर दाल
फल एवं सब्जियां: सहजन, टिण्डा, परवल, लौकी, तोरई, खीरा, हरिद्रा, लहसुन, अदरक, अनार, जायफल , सेंदा नमक
अन्य: अजवाइन, शुंठी, सौंफ, हिंग, काला नमक, जीरा, लहसुन, गुनगुना पानी का सेवन करें l
विटामिन ई, वनस्पति तेलों में सबसे ज़्यादा होता है. सोया, मक्का, और जैतून के तेल में विटामिन ई का स्तर सबसे ज़्यादा होता है. विटामिन ई से भरपूर कुछ और खाद्य पदार्थ ये रहे:
बादाम, मूंगफली, कैनोला तेल, मार्जरीन, पालक, मेथी, सरसों के पत्ते, कीवी.
विटामिन ई एक एंटीऑक्सीडेंट है, जो कोशिकाओं को दैनिक क्षति से बचाता है. यह सूजन से लड़ने और रक्त प्रवाह को बनाए रखने में भी मदद करता है. वयस्कों के लिए विटामिन ई की अनुशंसित दैनिक मात्रा 15 मिलीग्राम है. विटामिन ई की कमी से तंत्रिका दर्द (न्यूरोपैथी) हो सकता है
2. Psoriasis diet chart English
While there's no one-size-fits-all "psoriasis diet," many people find that certain foods can either help manage or trigger flare-ups. Below is a general guide to foods that may support psoriasis management:
1. Anti-inflammatory foods (help reduce inflammation):
Fruits and vegetables: Particularly those rich in antioxidants and vitamins (e.g., berries, apples, leafy greens, and broccoli).
Healthy fats: Include omega-3 fatty acids (from fish like salmon, sardines, or mackerel, and plant-based sources like flaxseeds, chia seeds, and walnuts).
Whole grains: Brown rice, oats, and quinoa.
Nuts and seeds: Almonds, walnuts, and sunflower seeds.
Herbs and spices: Turmeric, ginger, garlic, and cayenne pepper have anti-inflammatory properties.
2. Foods high in fiber (can help manage gut health, which is linked to psoriasis):
Legumes: Lentils, chickpeas, and beans.
Whole grains: Oats, barley, and whole-wheat pasta.
3. Lean protein (supports skin health):
Poultry: Chicken and turkey.
Fish: Rich in omega-3s like salmon and mackerel.
Plant-based proteins: Tofu, tempeh, and edamame.
4. Probiotics (support gut health):
Yogurt with live cultures or kefir.
Fermented foods: Kimchi, sauerkraut, and miso.
Foods to Avoid:
Red meat: High in saturated fat which may promote inflammation.
Processed foods: Fast food, sugary snacks, and refined carbohydrates can trigger flare-ups.
Dairy: Some people find dairy aggravates psoriasis, especially full-fat versions.
Nightshades: Tomatoes, eggplants, peppers, and potatoes may trigger symptoms in some people.
Gluten: If you're sensitive, gluten may worsen symptoms. It’s worth considering a gluten-free trial to see if it improves your condition.
Alcohol: It may increase inflammation or trigger flare-ups.
Sample Psoriasis Diet Chart:
Breakfast
Oatmeal topped with berries, chia seeds, and a drizzle of honey
Green tea
Lunch
Grilled salmon with quinoa and steamed broccoli
A side of mixed greens with olive oil and lemon dressing
Snack
Almonds and an apple
Dinner
Stir-fried tofu with spinach, bell peppers, and sweet potatoes
Evening Snack
A small bowl of plain yogurt with flaxseeds
As everyone's body reacts differently, it can help to track how certain foods affect your skin and adjust accordingly. Consulting with a healthcare professional or nutritionist for personalized advice is always a good idea.
Here’s a more detailed approach to a psoriasis-friendly diet with additional food suggestions, meal ideas, and helpful tips:
Foods to Include in a Psoriasis Diet (continued):
1. Healthy Fats
Olive oil: Use extra virgin olive oil for cooking or in salad dressings. It has anti-inflammatory properties.
Avocados: Packed with healthy fats and vitamins that support skin health.
Coconut oil: Can be used in cooking or topically on the skin as a moisturizer.
2. Anti-inflammatory Foods
Berries: Blueberries, strawberries, and raspberries are full of antioxidants.
Leafy greens: Kale, spinach, and Swiss chard are high in vitamins and minerals.
Sweet potatoes: Rich in vitamin A, which supports skin health.
Cruciferous vegetables: Cauliflower, broccoli, and Brussels sprouts are known for their anti-inflammatory effects.
3. Herbs and Spices
Turmeric: Contains curcumin, a powerful anti-inflammatory compound. You can add it to dishes or drink as "golden milk."
Ginger: Fresh ginger or ginger tea can help reduce inflammation and improve overall health.
Green tea: Known for its anti-inflammatory and antioxidant properties.
4. High-fiber, Gut-Healthy Foods
Fermented foods: Sauerkraut, kimchi, kefir, and kombucha help balance the gut microbiome, which may help reduce inflammation.
Soluble fiber: Found in foods like oats, beans, lentils, and peas, helps to regulate digestion and reduce inflammation.
5. Vitamins & Supplements
Vitamin D: It's often beneficial for people with psoriasis, so foods like fortified cereals, eggs, and fatty fish (like sardines or mackerel) are great sources.
Probiotics: As mentioned earlier, including probiotic-rich foods (e.g., yogurt, kefir, kimchi) may improve gut health, which could positively affect psoriasis.
Omega-3 fatty acids: Regular intake of omega-3-rich foods may help reduce psoriasis symptoms.
Additional Meal Ideas:
Breakfast:
Chia pudding made with unsweetened almond milk, topped with blueberries, flaxseeds, and a sprinkle of cinnamon.
Smoothie with spinach, avocado, chia seeds, frozen berries, and a small portion of protein powder or Greek yogurt.
Lunch:
Grilled chicken breast with a side of roasted sweet potatoes and a kale salad drizzled with olive oil, lemon, and tahini dressing.
Lentil soup made with plenty of vegetables like carrots, spinach, and celery, served with a slice of whole-grain bread.
Dinner:
Baked cod with a side of quinoa and steamed Brussels sprouts.
Vegetable stir-fry (using zucchini, carrots, and bell peppers) with tofu or tempeh, cooked in olive oil and seasoned with garlic, turmeric, and ginger.
Snack Ideas:
A handful of walnuts or almonds.
Apple slices with almond or peanut butter.
A small bowl of Greek yogurt with a sprinkle of chia seeds and cinnamon.
Foods to Avoid (in detail):
1. Red Meat & Fatty Foods
These foods are high in saturated fats, which can trigger inflammation. If you want to include meat in your diet, opt for lean sources like chicken, turkey, or plant-based proteins like beans and lentils.
2. Refined Carbs & Sugars
Foods like white bread, pastries, and sugary snacks can spike your blood sugar levels, causing inflammation that could worsen psoriasis. Stick to whole grains like quinoa, brown rice, and oats instead.
3. Dairy (if sensitive)
Many people with psoriasis find dairy (especially full-fat dairy) can cause flare-ups. Consider switching to dairy-free alternatives such as almond, coconut, or oat milk.
4. Processed Foods
Highly processed foods like packaged chips, fast food, and frozen dinners may contain additives, preservatives, and unhealthy fats that promote inflammation.
5. Nightshades (optional)
Some people find that nightshades (tomatoes, peppers, eggplants, and potatoes) worsen their symptoms. If you notice flare-ups after consuming these foods, try cutting them out for a few weeks to see if it helps.
6. Alcohol
Excessive alcohol consumption can increase inflammation and may trigger psoriasis flare-ups. It's best to limit alcohol intake, especially beer and wine, which may contain additives.
Other Psoriasis-Friendly Tips:
Hydration: Drink plenty of water throughout the day to help keep your skin hydrated.
Cooking Method: Prefer steaming, grilling, or baking over frying, as frying can increase the levels of unhealthy fats in food.
Moderation: Even when consuming foods that are generally good for you, moderation is key. Balance is crucial for maintaining optimal skin health.
As with any diet change, it’s a good idea to consult with your healthcare provider or a nutritionist to ensure that the foods you choose work for your specific needs and health conditions. Tracking your diet and symptoms in a journal can also help
you understand which foods work best for your skin.
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