Ngaba i-Microbiome Diet yeyona ndlela ilungileyo yokukhuthaza impilo yamathumbu?

Umxholo

• Yintoni ukutya kweMicrobiome?
• Ziziphi iiNzuzo ezinokubakho kunye neziphumo ezibi kukutya kweMicrobiome?
• Uluhlu lweMicrobiome yokutya kuLuhlu lokutya
• Yintoni yokutya kwiMicrobiome Diet
• Ukutya okuThintelweyo kukutya kweMicrobiome
• Izixhobo zokuthatha ukutya kweMicrobiome
• Isampulu yeSidlo seSidlo seMicrobiome
• Uphengululo lwe

Okwangoku, unolwazi okanye ugula ngayo yonke into enxulumene namathumbu. Kule minyaka imbalwa idlulileyo, itoni yophando ijolise kwiibhaktheriya ezihlala kwinkqubo yokwetyisa kunye nendlela enxulunyaniswa ngayo nempilo iyonke. (Kukwanxulunyaniswe nengqondo kunye nolusu lwempilo.) Ngokwendalo, ukutya okujolise ekukhuthazeni iibhaktiriya ezisempilweni kwi-gut microbiome yakho kuye kwafumana ukubambeka, njengokuphazamiseka kwesityalo, i-autoimmune paleo, kunye nezidlo ezisezantsi ze-FODMAP. Ke kukho ukutya kwe-microbiome, okujongwe kukugcina ulungelelwaniso lwe-bug ye-gut esempilweni ngokukhwela ibhayisekile ngamanqanaba amathathu okuphelisa. Sithetha ngokutsha ngokupheleleyo, hayi nje ibhotile yemihla ngemihla yekombucha. Nantsi yonke into ekufuneka uyazi.

Yintoni ukutya kweMicrobiome?

Ugqirha opheleleyo uRaphael Kellman, MD, wenza ukutya kwaye wayipela kwincwadi yakhe ka-2015, Ukutya kweMicrobiome: Indlela eQinisekisiweyo yezeNzululwazi yokubuyisela impilo yakho yeGut kunye nokuFezekisa ukuphulukana nobunzima obungapheliyo. Ngelixa uGqr. Kellman esemva kwe-microbiome yokutya, uninzi lwezinye iingcali ziye zaphuma neencwadi ezifanayo ezichaza ukutya okugxile emathunjini ngaphambili nasemva koko. Ukutya kweMicrobiome betha ezishelufini. (Omnye umzekelo kukutya okuchasene nokuxhalaba.) UGqr. Kellman uhlela ukunciphisa umzimba njengesiphumo, kodwa kungekhona eyona njongo iphambili yokutya.

Isigaba sokuqala kukutya kweeveki ezintathu zokuphelisa okufuna ukunqanyulwa kokutya okuyingozi kwimpilo yamathumbu, ngokutsho kukaDkt Kellman. Ukuphepha ngokupheleleyo uluhlu lokutya okubandakanya ukutya okuziinkozo, i-gluten, i-sweeteners, ubisi, kunye namaqanda, kwaye ugxininise ekutyeni ukutya okuninzi, ukutya okusekwe kwizityalo. Kwaye ayipheli ekutyeni. Kufuneka ukhethe iimveliso zokucoca kwendalo kunye nokunciphisa ukusetyenziswa kwe-antibiotics kunye ne-NSAIDs (izidakamizwa ezichasene ne-anti-inflammatory ezifana ne-aspirin kunye ne-ibuprofen).

Ngexesha lesigaba sesibini, esithatha iiveki ezine, ungaqala ukubuyisela okunye kokutya okupheliswe kwisigaba sokuqala, njengokutya okuthile kobisi, iinkozo ezingenagluten, kunye nemifuno. Isidlo esinqabileyo sokukopela sivumelekile; Kuya kufuneka ujonge ukuthobela iipesenti ezingama-90.

Inqanaba lokugqibela "luhlobo lokuphila," konke oku malunga nokutya okusebenzayo kwaye kungasebenzi kakuhle nomzimba wakho. Eli lelona nqanaba likhululekileyo, elenzelwe ixesha elide, lifuna ukuthobela iipesenti ezingama-70. (Idibeneyo: Ufuna iNdlela engakumbi yeZondlo kwiMpilo yeGut efanelekileyo)

Ziziphi iiNzuzo ezinokubakho kunye neziphumo ezibi kukutya kweMicrobiome?

Izifundo zibonise unxibelelwano olunokubakho phakathi kokubumba amathumbu kunye neemeko ezinje ngeswekile, isifo sentliziyo, kunye nomhlaza. Ke ukuba ukutya kwe-microbiome yenza ukuphucula ukwenziwa kwe-microbiome, kunokuzisa izinto eziphambili. Ikhuthaza imikhwa emininzi yokutya okunempilo, utsho uKaley Todd, R.D., ingcali yezondlo zabasebenzi beSun Basket. "Ikhuthaza ukusetyenziswa kweziqhamo kunye nemifuno, ukunqanda ukutya okugqityiweyo kunye neeswekile ezinzima, kwaye ijolise kakhulu kwimifuno kunye nenyama kunye namafutha amnandi, utshilo. "Kwaye ndicinga ukuba abantu abaninzi banokutya ukutya okupheleleyo ngcono." Kwaye ayibizi ukubalwa kweekhalori okanye izithintelo.

Ngaphandle kweekhalori, ukutya kuyanqanda, ngakumbi ngexesha lesigaba sokuqala, eyona nto iyintsilelo enkulu. UTodd uthi: "Uphelisa amaqela amakhulu okutya anje ngobisi, iimbotyi, iinkozo." "Uthatha oko kutya kuneempawu ezinomsoco kwaye unikezela ngeenzuzo zesondlo kwaye uziphelise ngokupheleleyo." Ngenxa yokuba impilo yamathumbu ixhomekeke ngokukodwa, akacebisi ukulandela ukutya kwe-boilerplate ukuzama ukulungisa imeko yezempilo enxulumene namathumbu: "Kungcono ukusebenzisana nengcali yezempilo efanelekileyo endleleni yokwandisa izibonelelo kwaye yehle ngokuchanekileyo indlela. " (Inxulumene: Ezi ziJuice Shots zibeka iSauuerkraut ekusebenziseni kakuhle iGut eseMpilweni)

Kwaye, ngelixa uphando malunga nendlela ukutya okunokuthi kuzuze ngayo i-gut microbiome iyathembisa, kuninzi akukacaci. Abaphandi abakhange bacacise ngokuthe ngqo indlela yokutya ukufezekisa ibhalansi efanelekileyo. "Sinedatha yokubonisa ukuba ukutya kutshintsha i-microbiome, kodwa hayi ukuba ukutya okuthile kuya kutshintsha i-microbiome ngendlela ethile yomntu othile," utshilo uDaniel McDonald, Ph.D., umlawuli wezenzululwazi we-American Gut Project kunye neposti- Umphandi ogqirha kwiYunivesithi yaseCalifornia, iSan Diego School of Medicine, uxelele kutshanje Ixesha.

Uluhlu lweMicrobiome yokutya kuLuhlu lokutya

Isigaba ngasinye sihluke kakhulu, kodwa njengomgaqo jikelele, uya kufuna ukongeza ukutya okuqukethe iiprobiotiki kunye ne-prebiotics kwaye ugweme ukutya okucutshungulwayo. Nazi ezinye zokutya ekufuneka uzenzile kwaye ungafanele ukuzitya xa sele ukwinqanaba lesibini:

Yintoni yokutya kwiMicrobiome Diet

• Imifuno: I-Asparagus; iiliki; iradishi; iminqathe; itswele; igalikhi; ijicama; ibhatata; yam; i-sauerkraut, i-kimchi, kunye neminye imifuno ebilayo
• Iziqhamo: iiavokhado; irhubarb; ii-apile; iitumato; iiorenji; iinectarines; ikiwi; i-grapefruit; icherry; amapere; iipesika; iimango; iivatala; amaqunube; ikhokhonathi
• Ubisi: Kefir; iyogathi (okanye i-coconut iyogathi yokhetho lwe-nondairy)
• Iinkozo: Amaranth; ibhreythi; imalethi I-oats engenayo i-gluten; irayisi emdaka; irayisi ye-basmati; irayisi yasendle
• Amafutha: I-nut kunye nebhotolo yembewu; iimbotyi; i-flaxseed, ujongilanga, kunye neoli ye-olive
• Iiproteni: Iiprotein zezilwanyana eziphilayo amaqanda e-organic asimahla; intlanzi
• Iziqholo: Isinamoni; I-turmeric

Ukutya okuThintelweyo kukutya kweMicrobiome

• Ukutya okuhlanganisiweyo
• Abanyolukile
• Soya
• Iswekile kunye nezinto eziswiti ezingezizo (iLakanto sweetener ivumelekile ukumodareyitha)
• Amafutha eTrans kunye namafutha e-hydrogenated
• Iitapile (ngaphandle kweetapile)
• Umbona
• Amandongomane
• Zihambise inyama
• Intlanzi ephezulu ye-mercury (umzekelo, i-ahi tuna, i-orange roughy kunye ne-shark)
• Incindi yeziqhamo

UDkt Kellman uphinde ucebise ukuthatha izongezelelo ngokubambisana nokutya kwe-microbiome, ngakumbi ngexesha lesigaba sokuqala.

Izixhobo zokuthatha ukutya kweMicrobiome

• IBerberine
• I-asidi yeCaprylic
• Igalikhi
• Ukukhupha imbewu yeediliya
• Ioli yeOregano
• Umhlonyane
• Izinki
• ICarnosine
• I-DGL
• IGlutamine
• I-Marshmallow
• I-N-acetyl glucosamine
• Iquercetin
• I-elm etyibilikayo
• Ivithamin D
• Izongezo zeprobiotic

Isampulu yeSidlo seSidlo seMicrobiome

Ngaba uyafuna ukuyizama? Nantsi into enokuthi ijongeke njani usuku lokutya, ngokutsho kukaTodd.

• Isidlo sakusasa: Isaladi yeziqhamo kunye neavokhado, ifakwe iicashews ezigcotyiweyo okanye ikhokhonathi engenashukela
• I-snack yasekuseni: I-apile esikiweyo kunye nebhotolo yeamangile
• Isidlo sasemini: Isuphu yenkukhu yaseVeggie
• I-snack yasemva kwemini: Icauliflower egcadiweyo egcadiweyo
• Ukutya isidlo sakusihlwa: I-salmon kunye ne-turmeric, i-asparagus eyosiweyo kunye ne-karoti, i-beet ebilisiweyo, kunye ne-kombucha

Uphengululo lwe