Isicwangciso sokutya esiVuzayo seGut: Yintoni yokutya, Yintoni ekufuneka uyiphephe

Umxholo

• Yintoni leaky gut syndrome?
• Yintoni ebangela ukuvuza kwamathumbu?
• Ukutya ukutya
• Ukutya okumele kukuphephe
• Imenyu yesampulu yeveki e-1
• uMvulo
• uLwesibini
• uLwesithathu
• uLwesine
• uLwesihlanu
• uMgqibelo
• iCawe
• Ezinye iindlela zokuphucula impilo yakho yamathumbu
• Umgca wezantsi

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Igama elithi "ukuvuza kwamathumbu" lifumene ingqalelo enkulu kule minyaka idlulileyo.

Eyaziwa nangokuthi ukunyuka kwamathumbu emathunjini, yimeko apho izikhala kwiindonga zakho zamathumbu ziqala ukukhulula. Oku kwenza ukuba kube lula kwizinto ezinkulu, ezinjengebhaktheriya, ityhefu, kunye nokutya okungafakwanga ukutya, ukudlula kwiindonga zamathumbu ungene kwigazi lakho.

Izifundo zidibanise ukwanda kwamathumbu emathunjini kunye nezifo ezingapheliyo kunye nezifo ezizimeleyo, kubandakanywa uhlobo lwesifo sikashukela kunye nesifo se-celiac.

Eli nqaku lijonga ngokusondeleyo emathunjini avuzayo kunye noonobangela bawo. Ikwabandakanya uluhlu lokutya okunceda impilo yokugaya ukutya kunye nesicwangciso sesampulu seveki-ye-1 yesampulu.

Yintoni leaky gut syndrome?

I-leaky gut syndrome yimeko ecetywayo ebangelwa kukunyuka kwamathumbu emathunjini.

Inkqubo yokwetyisa inamalungu amaninzi aqokelela ngokudibeneyo ukutya, ukufunxa izondlo kunye namanzi, kunye nokususa iimveliso zenkunkuma. Ukufakwa kwamathumbu emathunjini kusebenza njengomqobo phakathi kwamathumbu akho kunye nokuhamba kwegazi ukukhusela izinto ezinobungozi ekungeneni emzimbeni wakho (,).

Ukufunxwa kwesondlo kunye namanzi kwenzeka ikakhulu emathunjini akho. Amathumbu akho aneendawo ezixineneyo, okanye izikhewu ezincinci, ezivumela izakhamzimba kunye namanzi ukuba adlule kwigazi lakho.

Izinto ezidlula ngokulula kwiindonga zamathumbu zaziwa ngokuba kukungena kwamathumbu.

Iimeko ezithile zempilo zibangela ukuba ezi zihlanganisi ziqinise, zinokuvumela izinto ezinobungozi njengeebhaktheriya, ityhefu, kunye namasuntswana okutya angacetywanga ukuba angene kwigazi lakho.

Abanye oochwephesha bezempilo bathi ukuvuza okuvuzayo kubangela ukudumba okubanzi kwaye kuvuselele amajoni omzimba, kubangele iingxaki zempilo ezahlukileyo ezaziwa njenge-leaky gut syndrome ().

Bakholelwa ukuba amathumbu avuzayo akhokelela kwiimeko ezahlukeneyo, kubandakanya izifo ezizimele, imigraines, i-autism, ukukhathazeka kokutya, imeko zolusu, inkungu yengqondo kunye nokudinwa okungapheliyo.

Ewe kunjalo, akukho bungqina buncinci bokubonisa ukuba i-leaky gut syndrome ikhona. Ngenxa yoko, oogqirha abaqhelekileyo abayamkeli njengonyango oluchongiweyo.

Nangona ukwanda kwamathumbu emathunjini kukhona kwaye kwenzeka ecaleni kwezifo ezininzi, akucaci ukuba ngaba luphawu okanye sisizathu esingunobangela wezifo ezingapheliyo ().

Amathumbu avuzayo, okanye ukunyuka kwamathumbu emathunjini, kwenzeka xa iindawo ezixineneyo zodonga lwamathumbu zikhulula. Oku kunokuvumela izinto ezinobungozi, ezinjengebhaktiriya, ityhefu, kunye namasuntswana okutya angacetywanga, ukuba adlule kwigazi lakho.

Yintoni ebangela ukuvuza kwamathumbu?

Oyena nobangela wokuvuza kwamathumbu ayimfihlakalo.

Nangona kunjalo, ukunyuka kwamathumbu emathunjini kuyaziwa kwaye kwenzeka ecaleni kwezifo ezingapheliyo, kubandakanya isifo se-celiac kunye nohlobo lwe-1 yeswekile (5).

I-Zonulin yiprotein elawula iindawo ezixineneyo. Uphando lubonakalisile ukuba amanqanaba aphezulu ale protein anokukhulula ukudibana okuqinileyo kunye nokwandisa ukungena kwamathumbu (,).

Izinto ezimbini ziyaziwa ukukhuthaza amanqanaba aphezulu e-zonulin kubantu abathile-ibacteria kunye ne-gluten ().

Kukho ubungqina obungaguquguqukiyo bokuba i-gluten yonyusa ukungena kwamathumbu emathumbu kubantu abanesifo se-celiac (,).

Nangona kunjalo, uphando kubantu abadala abasempilweni kunye nabo banobuntununtunu obungenayo i-celiac gluten bonisa iziphumo ezixubeneyo. Ngelixa izifundo zetyhubhu yovavanyo zifumanise ukuba i-gluten inokunyusa ukungena kwamathumbu emathunjini, izifundo ezisekwe ebantwini azibonanga mphumo mnye (,,).

Ngaphandle kwe-zonulin, ezinye izinto zinokunyusa ukungena kwamathumbu emathunjini.

Uphando lubonisa ukuba amanqanaba aphezulu abalamli abanokudumba, anjenge-tumor necrosis factor (TNF) kunye ne-interleukin 13 (IL-13), okanye ukusetyenziswa kwexesha elide kwamachiza anxamnye ne-anti-inflammatory (NSAIDs), anjenge-aspirin kunye ne-ibuprofen, anokunyuka ukungena kwamathumbu (,,,).

Ngaphaya koko, amanqanaba asezantsi emathumbu enempilo anokuba nesiphumo esifanayo. Oku kubizwa ngokuba yi-gut dysbiosis ().

Oyena nobangela wamathumbu avuzayo uhlala uyimfihlakalo, kodwa iiproteni ezithile ezinjenge-zonulin kunye neempawu zokukrala zibonelela ngemikhondo ethile. Ezinye izizathu ezinokubakho zibandakanya ukusetyenziswa kwe-NSAID yexesha elide kunye nokungalingani kwamathumbu ebacteria abizwa ngokuba yi-gut dysbiosis.

Ukutya ukutya

Njengoko isifo esivuzayo esiswini singesiso isifo esisemthethweni kunyango, akukho lonyango lucetyiswayo.

Nangona kunjalo, unokwenza izinto ezininzi ukuphucula impilo yakho yokwetyisa ngokubanzi.

Inye kukutya ukutya okunotye kukutya okunceda ukukhula kweebacteria zesisu. Ingqokelela engenampilo yamathumbu ebacteria inxulunyaniswe neziphumo ezibi zezempilo, kubandakanya ukudumba okungapheliyo, umhlaza, isifo sentliziyo, kunye nohlobo lweswekile yesi-2 ().

Oku kutya kulandelayo kukhetho olukhulu ekuphuculeni impilo yakho yokwetyisa:

• Imifuno: i-broccoli, ihlumelo laseBrussels, iklabishi, iarugula, iminqathe, i-kale, i-beetroot, i-chard yaseSwitzerland, isipinatshi, ijinja, amakhowa kunye ne-zucchini
• Iingcambu kunye nezilimo eziyizigaxa: iitapile, iitapile, iiyam, iminqathe, isikwashi kunye netheniphu
• Imifuno etyiweyo: kimchi, sauerkraut, tempeh, kunye nemiso
• Isiqhamo: ikhokhonathi, iidiliya, iibhanana, iiblueberries, iirasibheri, amaqunube, i-kiwi, iinanapple, iiorenji, i-mandarin, ilamuni, iilima, i-passionfruit kunye nepapaya
• Imbewu ehlwayelweyo: Imbewu ye-chia, imbewu yeflakisi, imbewu kajongilanga kunye nokunye
• Iinkozo ezingenalo igluten: i-buckwheat, i-amaranth, irayisi (emdaka nomhlophe), amazimba, iteff kunye ne-oats engena-gluten
• Amafutha asempilweni: Iavokhado, ioyile yeavokhado, ioyile yekhokhonathi, kunye neoyile ye-oliva eyongezelelweyo
• Intlanzi: I-salmon, ityhuna, i-herring, kunye nezinye iintlanzi ezinobutyebi be-omega-3
• Ukutya kunye namaqanda: ukusikeka kwenkukhu, inyama yenkomo, imvana, ikarikuni, kunye namaqanda
• Iitrob kunye neziqholo: onke amayeza kunye neziqholo
• Iimveliso zobisi ezicwangcisiweyo: i-kefir, iyogathi, iyogathi yamaGrike, kunye nebhotolo yebhotolo yendabuko
• Iziselo: umhluzi wethambo, iti, ubisi lwekhokhonathi, ubisi lwe nut, amanzi kunye nekombucha
• Amantongomane: amantongomane aluhlaza, kubandakanya amandongomane, iiamangile, kunye neemveliso ezisekwe kumandongomane, ezinje ngobisi lwe nut

Ukutya okukhuthaza impilo yokwetyisa kufuneka kugxile kwimifuno enemicu, iziqhamo, imifuno enotyiweyo, iimveliso zobisi ezinamasiko, amafutha asempilweni, kunye nenyama engaxutywanga.

Ukutya okumele kukuphephe

Ukuthintela ukutya okuthile kubalulekile ekuphuculeni impilo yakho yamathumbu.

Olunye uhlobo lokutya lubonakalisiwe ukuba lubangela ukudumba emzimbeni wakho, olunokuthi lukhuthaze ukukhula kweentsholongwane ezingenampilo ezinxulumene nezifo ezingapheliyo ().

Olu luhlu lulandelayo luqulathe ukutya okunokwenzakalisa iintsholongwane ezisempilweni, kunye nezinye ekukholeleka ukuba zibangela iimpawu zokugaya ukutya, ezinjengokuqunjelwa, ukuqunjelwa, kunye norhudo:

• Iimveliso ezisekwe kwingqolowa: isonka, ipasta, ukutya okuziinkozo, umgubo wengqolowa, umzala, njl.
• Iinkozo ezine-Gluten: irhasi, irye, ibulgur, i-seitan, i-triticale kunye ne-oats
• Iinyama ezilungisiweyo: ukusika okubandayo, ukutya inyama, ibhekoni, izinja ezishushu, njl.
• Izinto ezibhakiweyo: iikeyiki, iimuffins, iicokies, iipie, iikeyiki kunye nepizza
• Ukutya okulula: abaqhekezi, imivalo ye-muesli, ipopcorn, ii-pretzels, njl.
• Ukutya okuyijanki: ukutya okukhawulezayo, iitshiphusi zeetapile, ukutya okuziinkozo okuneswekile, iilekese, njl.
• Iimveliso zederi: ubisi, itshizi, kunye ne-ayisikhrim
• Ioyile ecocekileyo: I-canola, ujongilanga, iimbotyi zesoya, kunye neeoyile ezinqabileyo
• Izinto zokuthambisa ezingezizo: Aspartame, sucralose, kunye saccharin
• Iisosi: Ukunxitywa kwesaladi, kunye nesoya, iteriyaki, kunye nesosi yehoisin
• Iziselo: utywala, iziselo ezihlwahlwazayo, kunye nezinye iziselo ezineswekile

Ukuthintela ukutya okungafunekiyo okune-junk, utywala, iziselo ezineswekile, ioyile ecoliweyo, kunye nezinto zokuthambisa ezinokubakho kunokunceda ukukhula kweentsholongwane ezisempilweni. Ukusika ukutya okuqukethe i-gluten okanye izikhuthazi eziqhelekileyo zeempawu zokugaya kunokunceda.

Imenyu yesampulu yeveki e-1

Apha ngezantsi kukho imenyu yesampulu yeveki-1 esempilweni yokuphucula impilo yakho yokwetyisa.

Ijolise ekubandakanyeni ukutya okukhuthaza ukukhula kweentsholongwane ezisempilweni ngelixa kususwa ukutya okwaziwayo ngenxa yokubangela ukungonwabi kweempawu zokugaya ukutya.

Ezinye izinto zemenyu ziqulathe i-sauerkraut, uhlobo lweklabishi ebilisiweyo ekulula ukuyenza, elula, kwaye engabizi kakhulu ukuyilungisa.

uMvulo

• Isidlo sakusasa: i-blueberry, ibhanana, kunye ne-yoghurt yogurt yesigrike
• Isidlo sasemini: isaladi exutywe eluhlaza kunye namaqanda asikiweyo abilisiweyo
• Isidlo sangokuhlwa: Inyama yenkomo kunye ne-broccoli inyusa-Qhotsa ii-noodle zucchini kunye ne-sauerkraut

uLwesibini

• Isidlo sakusasa: omelet ngemifuno oyikhethile
• Isidlo sasemini: okuseleyo kwisidlo sangokuhlwa sangoMvulo
• Isidlo sangokuhlwa: Isalmon yolwandle ekhonza kunye nesaladi yegadi entsha

uLwesithathu

• Isidlo sakusasa: i-blueberry, i-yoghurt yamaGrike, kunye ne-almond milk smoothie engenashukela
• Isidlo sasemini: isalmon, iqanda, kunye neveggie frittata
• Isidlo sangokuhlwa: Isaladi yenkukhu eyosiweyo kunye necala lesauerkraut

uLwesine

• Isidlo sakusasa: I-oatmeal ye-gluten-free kunye ne-1/4 indebe yamaqunube
• Isidlo sasemini: okuseleyo kwisidlo sangokuhlwa sangoLwesithathu
• Isidlo sangokuhlwa: I-steak ebisiweyo kunye nehlumelo laseBrussels kunye neebhatata

uLwesihlanu

• Isidlo sakusasa: i-kale, iinanapple, kunye ne-smoothie yobisi lwe-almond engenashukela
• Isidlo sasemini: i-beet, i-carrot, i-kale, isipinashi, kunye nesaladi emdaka yerayisi
• Isidlo sangokuhlwa: Inkuku ebhakaweyo inikwa neminqathe eyosiweyo, iimbotyi kunye ne-broccoli

uMgqibelo

• Isidlo sakusasa: coconut-papaya chia pudding - 1/4 indebe yembewu ye-chia, 1 indebe yobisi lwecoconut engenaswekile, kunye nekomityi ye-1/4 yekomityi yepapa
• Isidlo sasemini: inkukhu isaladi ngeoli yeoli
• Isidlo sangokuhlwa: I-tempeh egcadiweyo kunye nehlumelo laseBrussels kunye nerayisi emdaka

iCawe

• Isidlo sakusasa: amakhowa, isipinatshi, kunye ne-zucchini frittata
• Isidlo sasemini: iihafu zebhatata ezifakwe ispinatshi, iturkey kunye necranberries
• Isidlo sangokuhlwa: amaphiko enkukhu agcadiweyo ecaleni kwesipinatshi esitsha kunye ne-sauerkraut

Imenyu yamathumbu esempilweni kufuneka ityebile kwiziqhamo, imifuno, kunye neeprotein ezincinci. Imifuno ebilisiweyo efana ne-sauerkraut okanye iimveliso zobisi ezinenkcubeko ezifana ne-yoghurt yamaGrike nazo zizongezo ezigqwesileyo, njengoko zingumthombo omkhulu webhakteria enempilo.

Ezinye iindlela zokuphucula impilo yakho yamathumbu

Nangona ukutya kubalulekile ekuphuculeni impilo yamathumbu, maninzi amanye amanyathelo onokuwathatha.

Nazi ezinye iindlela zokuphucula impilo yakho esiswini:

• Thatha iprobiotic supplement. Iiprobiotic ziqulathe iibacteria eziluncedo ezikhoyo ngokutya okunotyiweyo. Ukuthatha isongezelelo seprobiotic, onokuyifumana kwi-Intanethi, kunokuphucula impilo yamathumbu ukuba awufumani iiprobiotic ezaneleyo ngokutya ().
• Ukunciphisa uxinzelelo. Uxinzelelo olungapheliyo lubonakalisiwe ukuba lulimaze ulusu lwentsholongwane. Imisebenzi efana nokucamngca okanye iyoga inokunceda ().
• Kuphephe ukutshaya. Umsi wecuba ungumngcipheko weemeko ezininzi zamathumbu kwaye unokunyusa ukudumba kwindawo yokugaya ukutya. Ukuyeka ukutshaya kunokunyusa ukubala kweentsholongwane kwaye kunciphise ukubala kweentsholongwane ezinobungozi ().
• Lala ngakumbi. Ukunqongophala kokulala kunokubangela ukuhanjiswa gwenxa kweentsholongwane ezisempilweni, ezinokubangela ukwanda kwamathumbu emathunjini ().
• Nciphisa utywala. Uphando lubonakalisile ukuba utywala obuninzi bunokonyusa ukungena kwamathumbu ngokusebenzisana neeproteni ezithile (,,).

Ukuba ucinga ukuba une-leaky gut syndrome, cinga ngokuvavanyelwa isifo se-celiac.

Ezi ngxaki zimbini zinokuba neempawu ezigqamileyo.

Abanye abantu bakwafumanisa ukuba ukutya okufana neGut kunye nePsychology Syndrome (GAPS) yokutya kunokunciphisa iimpawu zokuvuza ezivuzayo. Nangona kunjalo, oku kutya kuthintele ngokumangalisayo, kwaye akukho zifundo zesayensi ezixhasa amabango ayo ezempilo.

Ngaphandle kokutya, zama ukuthatha isongezelelo seprobiotic, ukunciphisa amanqanaba oxinzelelo, ukulala ngakumbi, ukunqanda ukutshaya, kunye nokunciphisa ukusela utywala ukuphucula impilo yakho yamathumbu.

Umgca wezantsi

I-leaky gut syndrome yimeko yokucinga ebangelwa kukunyuka kwamathumbu emathunjini.

Inxulunyaniswa nokwanda kwamathumbu emathunjini - izikhewu ezincinci kwiindonga zamathumbu ezenza kube lula kwiibhaktheriya, ityhefu, kunye nokutya okungafakwanga ukutya kugqithe kwiindonga zamathumbu ungene kwigazi lakho.

Nangona kunjalo, oogqirha abaqhelekileyo abayamkeli i-leaky gut syndrome njengoxilongo lonyango, kuba kungokunje kukho ubungqina obuncinci bokuthi ukunyuka kwamathumbu emathunjini kuyingxaki enkulu yempilo nakuwo.

Ukonyuka kokuqina kwamathumbu kwenzeka kunye nezifo ezinganyangekiyo ezinjengesifo se-celiac kunye nohlobo lwe-1 yeswekile. Nangona kunjalo, kunokwenzeka ukuba ibe luphawu lwezi zifo, kunokuba lubangele.

Oko kwathethi, kukho amanyathelo amaninzi onokuwathatha ukuphucula impilo yakho yokwetyisa.

Ukulwa namathumbu avuzayo, yitya ukutya okukhuthaza ukukhula kweentsholongwane ezisempilweni, kubandakanya iziqhamo, iimveliso zobisi ezinenkcubeko, amanqatha asempilweni, inyama engenamafutha, kunye nemifuno enemicu kunye nefrizi.

Gwema ukutya okungafunekiyo okucociweyo.

Unokuthatha izongezo zeprobiotic, ukunciphisa uxinzelelo, ukunciphisa ukusetyenziswa kwe-NSAID, ukunqanda utywala, kunye nokulala ngakumbi.