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Impilo yamathumbu ingayithinta kanjani impilo yakho yonke

Ukuphila kahle

Ufuna ukwazi ukuthi uphilile kanjani? Kungahle kungadingeki uqhubekele phambili kunesisu sakho ukuthola. Ngenkathi ungacabanga ngamagciwane njengento embi, amabhaktheriya amahle emathunjini akho abaluleke kakhulu enhlalakahleni yakho. Kungakumangaza ukuthi impilo yamathumbu ingathinta kangakanani umzimba wonke.

Ingxenye enkulu ye- amasosha akho omzimba empeleni ahlala epheshaneni lakho le-GI , ngokocwaningo olwenziwe eJohns Hopkins Medical School. Ucwaningo lukhombisa ukuthi ukugcina isisu esinempilo sibalulekile kwi-homeostasis yomzimba , ukuthi amathumbu akho angakwazi kuthinta ukungezwani komzimba okwenzayo , namathumbu angenampilo kungenzeka kuxhunyaniswe nezifo ezifana nokudana kanye nomdlavuza .

Amathumbu ngumthombo walapho wonke amandla emzimbeni evela khona, kusho URudolph Bedford, MD, udokotela wamathumbu e-Providence Saint John's Health Center eSanta Monica, CA. Ungasho ukuthi umzimba usebenza kanjani uwonke ngokususelwa esiswini.

Ukuze uqonde kabanzi, udinga ukwazi ukuthi yini ama-gut microbes nokuthi lokho okudlayo kungayithinta kanjani impilo yakho yonke.

Impilo yamathumbu iwuthinta kanjani umzimba wonke

I-gut microbiome yakho ibhekisa kumagciwane nakwezinye izinto ezincane ezihlala endaweni yokugaya ukudla, kuchaza uLeslie Bonci, MPH, RD, CSSD, LDN, umbhali we I-American Dietetic Association Guide to Digestion Better futhiumsunguli wenkampani ebonisana ngokudla Iseluleko Sokudla Okusebenzayo .

I-microbiome ineqhaza okufanele ilibambe ekulawuleni ukugayeka kokudla, ukuvikela amasosha omzimba, ukuvikela ezinye izifo, ingaba neqhaza ekudlaleni isisindo, futhi ingasiza ukulawula ukuvuvukala, kuchaza uBonci. Lawa mabhaktheriya abuye akhiqize amavithamini B12, thiamine, riboflavin, kanye novithamini K, okubalulekile ukusiza ukujiya kwegazi.

Amagciwane ama-gut nawo abalulekile ku- umzimba wezidakamizwa nokwanda kokutholakala kwemithi (noma inani lomuthi ongena ekusakazeni lapho uthatha umuthi).

Uma i-microbiome esiswini sakho ingehlukile njengoba kufanele — okusho ukuthi, azikho izinhlobo ezahlukahlukene zamagciwane azuzisayo — ingozi yezifo ezithile ezinjengohlobo 1 sikashukela, i-rheumatoid arthritis, i-muscular dystrophy, i-multiple sclerosis ne-fibromyalgia ingaba ngaphezulu, Kuchaza uBonci.

Futhi, ukuba namabhaktheriya emathunjini angenampilo kungaba yinto embi ngesisu sonke, futhi. I-Trimethylamine N-oxide (TMAO) iyinhlanganisela eyakhiwe emzimbeni wakho ngemuva kokudla ukudla okuqukethe into ebizwa nge-choline. Inyama ebomvu namaqanda kuyimithombo emikhulu ye-choline, kuchaza uDkt Bedford. Amagciwane amabi esiswini sakho nawo angakhiqiza i-choline, okuholela ekwandeni kwe-TMAO, usho kanjalo. I-TMAO eningi kakhulu ingahlotshaniswa ne-atherogenesis, okuyi-plaque enamafutha emithanjeni, engenampilo.

Ama-bacteria amabi emathunjini nawo angakhuphula ubungozi bamahlule egazi, kuchaza uBonci. Izifundo ezenziwayo ukuthola ukuthi ukuguqula i-gut microbiota kungehlisa amazinga e-cholesterol, futhi.

Yini ebangela isisu esivuzayo?

Amathumbu angenampilo ayaziwa nangokuthi amathumbu avuzayo. Amathumbu avuzayo avela lapho isikhala esiphakathi kwamaseli ekholoni elincane lamathumbu sihlukaniswa, futhi okunye okuqukethwe okufanele kuhlale emathunjini kushibilika emifantwini yamaseli bese kuthola ukungena kwawo emseleni wegazi, kuchaza uDkt Bedford. Kungabizwa nangokuthi ukwanda kokuqina kwamathumbu . Lokhu kungafaka izinhlayiya zokudla ezingaholela ekuphendukeni komzimba, kanye namakhemikhali anobuthi akhiqizwa amagciwane, okuholela ekuvukeleni nasekusebenzeni kahle kwamathumbu, kuchaza uBonci.

Yini ebangela isisu esivuzayo? NgokukaBonci, okulandelayo kungafaka isandla emathunjini avuzayo noma angenampilo:

Ukudla okungafanele
Izinga eliphansi lensimbi, uvithamini A, novithamini D
Ukucindezeleka
Imithi elwa namagciwane

Izimpawu zesisu esingenampilo

Asikho nesisodwa isibonakaliso esiqondile esingahlonza amathumbu avuzayo, kodwa kunezimpawu eziningi ongaba nazo. Lezi zimpawu zifaka:

Uhudo olungamahlalakhona
Ukuqunjelwa
Ukuqhakaza
Isilungulela
Ukukhathala
Ukuphathwa ikhanda
Izinkinga zesikhumba
Ubuhlungu obuhlangene
Ukuvuvukala

Ungawathola kanjani amathumbu avuzayo

Uma uhlangabezana nesisodwa noma eziningi zalezi zimpawu, thintana nodokotela wegastroenterologist, udokotela oqeqeshwe ngokukhethekile ukuphatha izifo zomgudu wokugaya ukudla, ukuthola ukuxilongwa. Asikho isivivinyo esisodwa sokuxilonga amathumbu angenampilo, kepha i-gastroenterologist yakho ingayalela lokhu kuhlola okulandelayo: ukuhlolwa kwe-lactose / mannitol, ukuhlolwa kwama-parasite, ukuhlolwa kwe-bacterial dysbiosis, noma ukuhlolwa kokungabekezelelani kokudla / ukungezwani komzimba.

Ungayithuthukisa kanjani impilo yamathumbu

Ungakhathazeki uma unesisu esivuzayo noma esingenampilo — kunezinto ongazenza ukuthuthukisa inkinga.

1. Shintsha indlela odla ngayo

Qala ngokudla kwakho. UBonci uncoma ukuthi kudliwe ukudla okwahlukahlukene okune-fiber ephezulu, okusiza ukuvikela ungqimba lwamafinyila emathunjini. Zama ukufaka ubhontshisi, udali, uphizi, amajikijolo, noma amantongomane ekudleni kwakho. Ukudla okumnandi kusiza ekuthuthukiseni ukuhlukahluka kwemvelo ngaphakathi kwamathumbu ngokwawo, kuchaza uDkt Bedford. Lokhu kuzosiza futhi ekunciphiseni imikhiqizo emibi engaqongelela ngaphakathi emathunjini, njenge-choline.

Uzophinde udle ukudla okuqukethe uvithamini D, ukuvikela ukuminyana kwamathumbu, kanye novithamini A ukuvikela ukushoda, kusho uBonci. Ukuthola uvithamini D zama izikhupha zamaqanda, i-tuna, isibindi senkomo, noma ama-sardine. Inhlanzi ilungele namathumbu ngoba inamafutha amahle futhi iwumthombo omuhle wamaprotheni, enezela kokuhlukahluka kwamathumbu, kusho uDkt Bedford. Ukuze uvithamini A wakho adinge imifino enjengezaqathe, u-squash, ubhatata nesipinashi.

Ukudla okuqukethe ama-probiotic njengokudla okufakwe emanzini anosawoti noma okuvutshiwe nakho kunempilo emathunjini. Lokhu kudla futhi kukhulisa ukwehluka kwamagciwane esiswini uqobo, okusiza ngempilo yonke, kuchaza uDkt Bedford.

Ukufingqa, nazi izinhlobo ezine zokudla eziphilisa amathumbu akho:

Ukudla okunefayibha ephezulu njengobhontshisi, udali, uphizi, amajikijolo, amantongomane
Ukudla okune-Vitamin D okunezikhupha zamaqanda, i-tuna, isibindi senkomo, ama-sardine
Imifino ecebile ngo-Vitamin A njengezaqathe, isikwashi, ubhatata, isipinashi
Ukudla okufakwe emanzini anosawoti noma okuvutshiwe okufana ne-kimchi, i-sauerkraut, i-kombucha

Uzibuza ukuthi yikuphi ukudla okufanele ukuvika? Ngokusho kukaBonci, ukudla okunalezi zici kungenzeka kungalungeli uhlelo lokugaya ukudla:

I-fiber ephansi
Ukuphuza ngokweqile
Iziphuzo ezinoshukela
Ukudla okunamafutha aphezulu
Ukudla okuqukethe utshwala boshukela, njengezinsini ezingenashukela naminti (kungadala ukuqunjelwa nohudo)
I-caffeine ngobuningi (ingadala ukunyakaza kwamathumbu kaningi)
Iziphuzo ezinamanzi (zingadala ukuqunjelwa)
Ukudla okungewona amafutha
Inyama ebomvu ngokweqile (ingakhuphula amazinga we-TMAO)

Ukudla okuqeda ukudla noma ukuhlolwa kokungezwani komzimba nokudla, kusuka kudokotela we-gastroenterologist noma i-immunologist nakho kungasiza ukukhomba ukudla okungenampilo eyakho amathumbu ngqo. Lokhu kungasiza ekuboneni ukuthi yikuphi ukudla okubangela izinkinga, kuchaza uDkt Bedford.

2. Faka kuma-probiotic

Ama-Probiotic yizinto eziphilayo, njengamagciwane nemvubelo, ezinenzuzo yezempilo. Ungathola ama-probiotic ekudleni okuvutshiwe okufana nama-yogurts athile, i-kefir, i-kombucha, i-sauerkraut, ama-pickle, i-miso, i-kimchi, nokuningi. Uma ungatholi ngokwanele lawa mabhaktheriya anempilo ngokudla kwakho, ungahle uthande ukubonisana nomhlinzeki wakho wezokunakekelwa kwempilo mayelana nokungeza i- ukwengeza ama-probiotic enkambisweni yakho yansuku zonke.

Unezigidigidi zamagciwane esiswini — amabhaktheriya amaningi kunamaseli asemzimbeni wakho empeleni, kuchaza uDkt Bedford. Kubalulekile ukuthi une-biodiversity enkulu yamagciwane. Ama-Probiotic akunikeza ukuhlangana okuphezulu kwamagciwane aphilayo azohlala emathunjini, okwandisa ukuhlukahluka kwamagciwane. Ama-Probiotic engeza amabhaktheriya amahle amaningi ukuhlinzeka ngokuhlukahluka okuningi, ngakho-ke inqubo yokugaya ukudla ingahamba ngendlela ejwayelekile, uDkt Bedford uyanezela.

3. Nciphisa amazinga okucindezeleka

Kukholwe noma ungakukholwa, empeleni ingcindezi inomthelela omkhulu empilweni yakho yamathumbu. Amathumbu avuzayo angaba yi umkhiqizo wokukhathazeka nengcindezi .

Ukunciphisa ukucindezeleka, zama izinto ezifana nokuzindla, i-yoga, nokuphefumula okujulile kwesisu.

OKUSHIWO: Izinhlelo zokusebenza ezinhle kakhulu zempilo yengqondo

4. Hlala usebenza ngokuzivocavoca umzimba

Uma uhlangabezana nezimpawu zamathumbu ezingenampilo, ungahle uthande ukucabanga ngokuvakashela i- ukuzivocavoca umzimba . Abantu abadala kufanele bathole i- kunconyiwe Imizuzu eyi-150 kuya kumizuzu engama-300 ngesonto yomsebenzi wokuqina okulingene noma imizuzu engama-75 ukuya kwemizuzu engu-150 yokusebenza ngamandla.

Kunezifundo ezahlukahlukene lapho abantu abavocavoca umzimba bekhonjiswe ukuthi banempilo engcono yamathumbu kunaleyo engenayo, kuchaza uDkt Bedford. Ukujikeleza kwegazi nokumuncwa okuvela emathunjini okwenzeka lapho uzivocavoca kuhle kumathumbu, futhi kulungele yonke impilo.

Vele uqiniseke ukuthi awukweqisi— ukuzivocavoca ngokweqile ingangeza empeleni ezindabeni zakho zesisu.

5. Lala ngokusezingeni

Ukulala kabi kungathinta kabi i-gut microbiome yakho , futhi. Ngokusho kwe- Isisekelo Sokulala , abantu abadala abaphakathi kweminyaka engama-24 nengama-64 kufanele ukuthi balale amahora ayisikhombisa kuya kwayisishiyagalolunye ebusuku. Uma unenkinga yokulala ebusuku noma ukulala, khuluma nodokotela wakho ukubona ukuthi kukhona yini ongakwenza.

OKUSHIWO: Izindlela ezingama-23 zokulala kangcono kulobubusuku

6. Phatha izingqinamba zezempilo

Ukwelapha izingqinamba zezempilo kungenye into ebalulekile, ngoba lezi zimo zingaba nomthelela omkhulu empilweni yakho yamathumbu, kuchaza uDkt Bedford. Ezinye zazo zifaka:

Isifo sikashukela

Lokhu impela, kusho uDkt Bedford. Noma yiluphi uhlobo lwesifo senhliziyo lubalulekile ukwelashwa, ngoba lubangela ukusakazeka okungahambi kahle emathunjini. Kungathinta futhi ukuhamba kwamathumbu amancane, kunciphise izinto phansi ngoba izinzwa azisebenzi kahle ngenxa yenani eleqile likashukela egazini.

Ukukhuluphala ngokweqile

Lokhu kungaholela ekubeni nesifo senhliziyo, umfutho wegazi ophakeme, nezinkinga zenhliziyo, konke okuyingozi emathunjini wonke, kusho uDkt Bedford.

I-irritable bowel syndrome, i-Ulcerative colitis, isifo sikaCrohn

Konke lokhu kudala ukuvuvukala emapheshaneni akho okugaya ukudla futhi kungadala ukuqunjelwa, ukuqunjelwa, nobuhlungu besisu, kusho uDkt Bedford.

OKUSHIWO: Ukwelashwa kanye nemithi ye-IBS

Uma ucabanga ukuthi ungaba nesimo esingaphansi, khuluma nomhlinzeki wakho wezokunakekelwa kwempilo mayelana nokuhlolelwa noma yiziphi zalezi zinkinga kanye nohlelo lokwelashwa lokwelapha lesi simo, nokubuyisela impilo yakho yokugaya ukudla.