Ngaba iiSwiti ezingezizo ezokwakha ziyayonakalisa iBacteria yakho elungileyo yeGut?

Umxholo

• Ibacteria yakho yesisu inokuchaphazela impilo yakho kunye nobunzima
• Izinto zokuthambisa ezingezizo ezenziweyo zinokutshintsha ibhalansi yebacteria yakho yesisu
• Banxulunyaniswa nokuTyeba kakhulu kunye nezifo ezininzi
• Ukutyeba kakhulu
• Uhlobo lweSwekile 2
• Ukubetha
• Isifo sengqondo esiyingozi
• Ngaba iilekese ezingezizo ezokuzenzela zingaphantsi kobungozi kuneswekile?
• Ngaba kufanelekile ukuba utye iilekese zokufakelwa?

Iiswidi ezingezizo ezenziweyo zizinto ezenziwe endaweni yeswekile eyongeziweyo ekutyeni nasekuseleni ukubenza bangcamle kamnandi.

Banikezela obo bumnandi ngaphandle kweekhalori ezongezelelekileyo, bebenza ukhetho olunomdla kubantu abazama ukunciphisa umzimba.

Zonke iintlobo zokutya kwemihla ngemihla kunye neemveliso ziqulethe izinto ezithandekayo, kubandakanya ilekese, isoda, intlama yamazinyo kunye nentshungama.

Nangona kunjalo, kule minyaka idlulileyo iiswidi ezingezizo ezenziweyo zivelise impikiswano. Abantu baqala ukubuza ukuba ngaba bakhuselekile kwaye basempilweni njengoko oososayensi bebecinga njalo.

Enye yeengxaki ezinokubakho kukuba banokuphazamisa ibhalansi yeebhaktheriya eziluncedo emathunjini akho.

Eli nqaku lijonga kuphando lwangoku kwaye luvavanye ukuba ngaba iilekese zokufakelwa zitshintsha ibacteria yakho, kunye nokuba olu tshintsho lunokuyichaphazela njani impilo yakho.

Ibacteria yakho yesisu inokuchaphazela impilo yakho kunye nobunzima

Iibhaktheriya emathunjini akho zidlala indima enkulu kwiinkqubo ezininzi zomzimba wakho (,).

Iibhaktheriya eziluncedo ziyaziwa ukukhusela amathumbu akho kusulelo, zivelise iivithamini kunye nezakhamzimba ezibalulekileyo kwaye zincedise nasekulawuleni amajoni akho omzimba.

Ukungalingani kwebhaktheriya, apho isisu sakho siqulethe iibhaktheriya ezimbalwa eziphilileyo kuneqhelekileyo, kuthiwa yi-dysbiosis (,).

I-Dysbiosis inxulunyaniswe nenani leengxaki zamathumbu, kubandakanya isifo sokuqaqamba kwamathumbu (IBD), isifo esiswini esinomsindo (IBS) kunye nesifo se-celiac ().

Izifundo zamva nje zikwacebisile ukuba idysbiosis inokudlala indima kubungakanani obunzima (,).

Oososayensi abavavanya amathumbu ebhaktiriya bafumanise ukuba abantu abanobunzima obuqhelekileyo bathambekele ekubeni neepateni ezahlukeneyo zebacteria kumathumbu abo kunabantu abatyebe kakhulu ().

Izifundo ezingamawele zithelekisa neentsholongwane zesisu sokutyeba kakhulu kunye nobunzima obuqhelekileyo obufanayo namawele afumene into efanayo, ebonisa ukuba lo mahluko kubhaktheriya ayingofuzo ().

Ngaphaya koko, xa oososayensi behambisa ibhaktiriya ukusuka emathunjini amawele afanayo ukuya kwiimpuku, iimpuku ezifumene ibhaktiriya kumawele atyebe kakhulu zityebe, nangona zonke iimpuku zondliwa ngokutya okufanayo ().

Oku kunokuba kungenxa yokuba uhlobo lweebhaktiriya kumathumbu abantu abatyebe kakhulu lusebenza ngokukuko ekukhupheni amandla ekutyeni, ngenxa yoko abantu abaneebhaktheriya bafumana iikhalori ezingaphezulu kwinani elithile lokutya (,).

Uphando oluvelayo lukwacebisa ukuba ibacteria yakho yamathumbu inokudibaniswa nezinye iimeko zempilo, kubandakanya isifo samathambo, uhlobo lweswekile 2, isifo sentliziyo kunye nomhlaza ().

Isishwankathelo: Ibhalansi yeebhaktiriya eziluncedo emathunjini akho inokudlala indima ebalulekileyo kwimpilo yakho kunye nobunzima.

Izinto zokuthambisa ezingezizo ezenziweyo zinokutshintsha ibhalansi yebacteria yakho yesisu

Uninzi lwezinto ezinencasa zokuzonwabisa zihamba ngenkqubo yokugaya ungagungxulwanga kwaye uphume emzimbeni wakho ungatshintshanga ().

Ngenxa yoku, izazinzulu kudala zicinga ukuba azinampembelelo emzimbeni.

Nangona kunjalo, uphando lwakutsha nje luveze ukuba iilekese zokufakelwa zinokuchaphazela impilo yakho ngokutshintsha ibhalansi yebhaktiriya emathunjini akho.

Oososayensi bafumanise ukuba izilwanyana zondla i-sweeteners ezingezizo amava otshintsho kumathumbu ebacteria. Abaphandi bavavanye iilekese kubandakanya iSplenda, i-acesulfame potassium, i-aspartame kunye ne-saccharin (,,,).

Kwisifundo esinye, izazinzulu zifumanise ukuba xa iimpuku zitya i-sweetener saccharin, amanani kunye neentlobo zebacteria kwintsholongwane yazo zitshintshile, kubandakanya nokwehliswa kweebhaktiriya eziluncedo ().

Into enomdla kukuba, kuvavanyo olunye, olu tshintsho aluzange lubonwe kwiimpuku ezondla amanzi aneswekile.

Abaphandi baphinde baqaphela ukuba abantu abatya iilekese ezenziwe ngumntu baneeprofayile ezahlukeneyo zebacteria kumathumbu abo kunalawo angadliyo. Nangona kunjalo, akukacaci ukuba okanye njani iilekese ezingezizo ezinokubangela olu tshintsho (,).

Nangona kunjalo, iziphumo zezinto zokuthambisa ezingezizo kwi-gut gut bacteria zinokwahluka kakhulu ukusuka komnye umntu ukuya komnye.

Izifundo zokuqala zabantu zibonise ukuba kuphela ngabantu abathile abanokufumana utshintsho kwiintsholongwane zabo zempilo kunye nezempilo xa besebenzisa ezi zinto zinencasa (,).

Isishwankathelo: Kwiimpuku, iilekese zokufakelwa ziye zaboniswa ukuba zitshintshe ibhalansi yebhaktiriya emathunjini. Nangona kunjalo, izifundo ezingaphezulu zabantu ziyafuneka ukumisela iimpembelelo zazo ebantwini.

Banxulunyaniswa nokuTyeba kakhulu kunye nezifo ezininzi

Izinto zokuthambisa ezingezizo zihlala zicetyiswa njengendawo yeswekile endaweni yabantu abazama ukunciphisa umzimba ().

Nangona kunjalo, imibuzo iphakanyisiwe malunga nefuthe kubunzima.

Ngokukodwa, abanye abantu baye baqaphela unxibelelwano phakathi kokusetyenziswa kweswidi yokufakelwa kunye nomngcipheko owandileyo wokutyeba, kunye nezinye iimeko ezinje ngokubetha, isifo sengqondo esixhalabisayo kunye nohlobo lweswekile yesi-2 (,).

Ukutyeba kakhulu

Izinto zokuthambisa ezingezizo zihlala zisetyenziswa ngabantu abazama ukunciphisa umzimba.

Nangona kunjalo, abanye abantu bacebise ukuba iilekese ezingezizo ezokwenziwa zinokudityaniswa nokuzuza ubunzima (,).

Ukuza kuthi ga ngoku, izifundo zabantu zifumene iziphumo ezingqubanayo. Olunye uphononongo lokujonga luye lwadibanisa ukutya ukutya okuswiti okwenziweyo ukonyusa isalathiso sobunzima bomzimba (BMI), ngelixa abanye beyinxibelelanisa nokwehla okuthobekileyo kwi-BMI (,,,).

Iziphumo ezivela kwizifundo zovavanyo ziye zaxutywa. Ngokubanzi, ukubuyisela endaweni ukutya okuphezulu kweekhalori kunye neziselo ezineswekile ezineswekile neziqulatha izinto ezithandekayo kubonakala ngathi kunesiphumo kwi-BMI kunye nobunzima (,).

Nangona kunjalo, uphononongo lwamva nje alunakufumana sibonelelo sicacileyo seeswidi ezingezizo ezobunzima, ngenxa yoko izifundo ezingaphezulu kwexesha elide ziyafuneka ().

Uhlobo lweSwekile 2

Iiswidi ezingezizo ezenziweyo azinaziphumo zingangqinisisekayo kwangoko kumanqanaba eswekile yegazi, ke zithathwa njengenye indlela ekhuselekileyo yeswekile kwabo banesifo seswekile ().

Nangona kunjalo, inkxalabo iphakanyisiwe yokuba iilekese zokufakelwa zinokunyusa ukunganyangeki kwe-insulin kunye nokunganyamezelani kwe-glucose ().

Iqela leenzululwazi lafumanisa ukuba ukunganyamezelani kweglucose kwanda kwiimpuku ezondla iswiti yokufakelwa. Oko kukuthi, iimpuku ziye zangakwazi ukuzinzisa amanqanaba eswekile yegazi emva kokutya iswekile ().

Kwakweli qela linye labaphandi lafumanisa ukuba xa iimpuku ezingenazintsholongwane zifakwa kubhaktiriya weempuku ezinganyamezeli iswekile, ziye zanganyamezelani neswekile.

Olunye uphononongo lokujonga ebantwini lufumanise ukuba rhoqo ukusetyenziswa kwexesha elide kweeswiti ezingezizo kunxulunyaniswa nomngcipheko okhulayo wohlobo lweswekile yesi-2 (,,).

Nangona kunjalo, okwangoku ikhonkco phakathi kohlobo lwe-2 yeswekile kunye nezinto ezinencasa yokufakelwa ngumbutho nje. Izifundo ezingaphezulu ziyafuneka ukumisela ukuba iilekese ezingezizo ezomntu zibangela umngcipheko owandayo ().

Ukubetha

Izinto zokuthambisa ezingezizo ezenziweyo zinxulunyaniswe nokwanda komngcipheko wesifo sentliziyo, kubandakanya ukubetha (,,,).

Uphononongo kutsha nje lufumanise ukuba abantu abasele isiselo esinye esenziwe ngathi sinencasa ngemini babenamathuba aphindwe kathathu omngcipheko wokufa icala, xa kuthelekiswa nabantu abasela isiselo esingaphantsi kwesinye ngeveki ().

Nangona kunjalo, olu phononongo lwaluqwalaselwe, ngenxa yoko alunakugqiba ukuba ngaba ukutya iilekese ezingezizo ngokwenyani kubangele umngcipheko owandileyo.

Ukongeza, xa abaphandi bejonga eli khonkco kwisithuba sexesha elide kwaye bathatha ezinye izinto ezinxulumene nomngcipheko wokubetha kwi-akhawunti, bafumanisa ukuba ikhonkco phakathi kweeswiti ezingezizo zokwenziwa kunye nokubetha kwakungabalulekanga ().

Okwangoku, akukho bungqina buncinci bokuxhasa ikhonkco phakathi kweeswiti zokufakelwa kunye nomngcipheko wokubetha. Izifundo ezingaphezulu ziyafuneka ukucacisa oku.

Isifo sengqondo esiyingozi

Akukho phando luninzi malunga nokuba ngaba kukho unxibelelwano phakathi kwezinto zokuthambisa ezingezizo kunye nesifo sengqondo esixhalabisayo.

Nangona kunjalo, uphononongo olunye lokujonga oluye lwadibanisa iiswiti ezingezizo zokwenziwa kukubetha kwafumana unxibelelwano nesifo sengqondo esixhalabisayo ().

Njengokubetha, eli khonkco labonwa kuphela ngaphambi kokuba amanani ahlengahlengiswe ngokupheleleyo ukuze kuthathelwe ingqalelo ezinye izinto ezinokunyusa umngcipheko wokuba nesifo sengqondo esixhalabisayo, njengohlobo lweswekile 2 ().

Ukongeza, akukho zifundo zovavanyo ezinokubonisa unobangela kunye nesiphumo, ke uphando oluninzi luyafuneka ukumisela ukuba ezi zinto zinencasa zinokubangela isifo sengqondo esixhalabisayo.

Isishwankathelo: Izinto zokuthambisa ezingezizo ezenziweyo zinxulunyaniswe nenani leemeko zempilo, kubandakanya ukutyeba kakhulu, udidi lwesibini lweswekile, ukubetha nesifo sengqondo esixhalabisayo. Nangona kunjalo, ubungqina buqwalaselwe kwaye abuthathi ezinye izizathu ezinokubakho.

Ngaba iilekese ezingezizo ezokuzenzela zingaphantsi kobungozi kuneswekile?

Ngaphandle kwenkxalabo malunga neeswiti ezingezizo, kufanelekile ukuba uqaphele ukuba ukutya iswekile eninzi kakhulu kuyaziwa ngokuba yingozi.

Ngapha koko, uninzi lwezikhokelo zikarhulumente zicebisa ukunciphisa ushukela owongeziweyo ngenxa yemingcipheko yempilo ehambelana nayo.

Ukutya iswekile eninzi kakhulu kunxulunyaniswa nomngcipheko okhulayo wemingxunya, ukutyeba kakhulu, uhlobo lweswekile 2, impilo yengqondo enkenenkene kunye nokumakisha umngcipheko wesifo sentliziyo (,,,).

Siyazi nokuba ukunciphisa iswekile oyityayo kunokuba nezibonelelo ezibonakalayo kwezempilo kunye nokunciphisa umngcipheko wesifo ().

Kwelinye icala, iilekese zokufakelwa zisathathwa njengeyona ndlela ikhuselekileyo kubantu abaninzi (41).

Banokunceda abantu abazama ukunciphisa iswekile yokutya kunye nokunciphisa ubunzima, ubuncinci kwixesha elifutshane.

Nangona kunjalo, bukhona ubungqina obudibanisa ixesha elide lokutya okuphezulu kwezinto zokuthambisa kunye nomngcipheko owandileyo wohlobo lweswekile yesi-2 (,,).

Ukuba unenkxalabo, olona khetho lwakho lusempilweni kukunciphisa iswekile kunye nezinto ezinencasa zokufakelwa.

Isishwankathelo: Ukutshintshela iswekile eyenziweyo kwiswiti engeyiyo kunokunceda abantu abazama ukunciphisa umzimba kunye nokuphucula impilo yamazinyo.

Ngaba kufanelekile ukuba utye iilekese zokufakelwa?

Ukusetyenziswa kwexesha elifutshane kweeswiti ezingezizo kungakhange kuboniswe kuyingozi.

Banokukunceda ukunciphisa ukutya kwakho ikhalori kwaye ukhusele amazinyo akho, ngakumbi ukuba utya iswekile eninzi.

Nangona kunjalo, ubungqina kukhuseleko lwabo lwexesha elide buxubekile, kwaye banokuphazamisa ibhalansi yegciwane lakho.

Ngokubanzi, kukho izinto eziluncedo kunye nezibi kwiiswiti ezingezizo, nokuba ngaba kufuneka uzisebenzise ziyehla kukhetho lomntu ngamnye.

Ukuba sele utye iilekese zokuzenzela, yiva ulungile kwaye wonwabile kukutya kwakho, abukho ubungqina obuphathekayo bokuba kufuneka uyeke.

Nangona kunjalo, ukuba unenkxalabo malunga nokunganyamezeli iswekile okanye ukhathazekile kukhuseleko lwabo lwexesha elide, unokufuna ukusika iswekile kwisidlo sakho okanye uzame ukutshintshela kwiiswiti zendalo.