Impilo yamathumbu inokuyichaphazela njani impilo yakho iphela

Impilo-ntle

Ngaba unomdla wokuba uphilile? Ewe awusayi kudinga ukuya ngaphaya kwesisu sakho ukuze ufumanise. Ngelixa usenokucinga ngeentsholongwane njengezinto ezimbi, ibacteria elungileyo emathunjini akho ibaluleke kakhulu kwimpilo yakho. Inokukothusa indlela impilo yamathumbu enokuchaphazela ngayo umzimba uphela.

Inxalenye enkulu amajoni akho omzimba ahlala kwitrektara yakho ye-GI , ngophando olwenziwe kwiJohns Hopkins Medical School. Izifundo zibonisa ukuba ukugcina amathumbu asempilweni ayimfuneko kwi-homeostasis yamajoni , ukuba amathumbu akho akwazi zichaphazela ukwaliwa komzimba okufumanayo , kunye namathumbu angenampilo kunokuba inxulunyaniswa nezifo ezinje ngoxinzelelo kunye nomhlaza .

Amathumbu ngumthombo walapho onke amandla emzimbeni avela khona, utsho URudolph Bedford, MD, ugqirha wamazinyo e-Providence Saint John's Health Centre eSanta Monica, CA. Ungayichaza indlela osebenza ngayo umzimba xa uwonke ngokusekwe emathunjini.

Ukuqonda ngakumbi, kuya kufuneka uyazi ukuba zithini na ii-microbes zesisu kunye nokuba into oyityayo ingayichaphazela njani impilo yakho iyonke.

Impilo yamathumbu iwuchaphazela njani umzimba uphela

I-gut microbiome yakho ibhekisa kwintsholongwane kunye nezinye izinto eziphilayo ezihlala kwindawo yokugaya ukutya, ucacisa uLeslie Bonci, MPH, RD, CSSD, LDN, umbhali we Isikhokelo soMbutho weDietetic Dietetic to Digestion Better kwayeumseki wenkampani ecebisa ngezondlo Iingcebiso ngokutya okusebenzayo .

I-microbiome inendima yayo ekulawuleni ukwetyisa, ukukhusela amajoni omzimba, ukukhusela kwezinye izifo, inokuba nenxaxheba ekulawuleni ubunzima, kwaye inokunceda ukulawula ukudumba, ucacisa uBonci. Ezi bhakteriya zivelisa iivithamini B12, thiamine, riboflavin, kunye nevithamini K, ebalulekileyo ukunceda ihlwili legazi.

Intsholongwane yentsholongwane nayo ibalulekile imetabolism yeziyobisi kunye nokwanda kokufumaneka kwamayeza (okanye inani leziyobisi elingena ekuhambeni xa usela amayeza).

Ukuba i-microbiome esiswini sakho ayifani njengokuba kufanelekile-oko kuthetha ukuba, akukho zintlobo zaneleyo zeebhaktiriya eziluncedo-umngcipheko wezifo ezithile ezinje ngohlobo lweswekile 1, isifo samathambo, isifo semisipha, isifo sokuqina kwemithambo kunye nefibromyalgia. Ucacisa uBonci.

Kwakhona, ukungabinampilo emathunjini ebacteria kunokuba yinto embi kulusu ngokubanzi, nako. I-Trimethylamine N-oxide (TMAO) sisixhobo esenziwe emzimbeni wakho emva kokuba utye ukutya okuqulethe into ebizwa ngokuba yi-choline. Inyama ebomvu namaqanda yimithombo emikhulu ye-choline, ucacisa uGqirha Bedford. Iibhaktheriya ezimbi emathunjini akho zinokuvelisa i-choline, ekhokelela ekwandeni kwe-TMAO, utshilo. I-TMAO eninzi inokunxulumana ne-atherogenesis, eyilitye elinamafutha kwimithambo, engaphilanga.

Iibacteria ezingalunganga zamathumbu zinokunyusa umngcipheko wamahlwili egazi, ucacisa uBonci. Izifundo ezenziweyo ukufumanisa ukuba ukutshintsha i-gut microbiota kungathoba amanqanaba e-cholesterol, kananjalo.

Yintoni ebangela amathumbu avuzayo?

Amathumbu angenampilo ekwabizwa ngokuba sisisu esivuzayo. Amathumbu avuzayo ayenzeka xa isithuba esiphakathi kweeseli zekholoni yamathumbu amancinci sahluliwe, kwaye ezinye zeziqulatho ekufuneka zihlale emathunjini zityibilika ngokutyhoboza iiseli kwaye zifumane indlela eya kumjelo wegazi, ucacisa uGqirha Bedford. Inokubhekiswa kuyo njenge ukwanda kokuqina kwamathumbu . Oku kunokubandakanya amasuntswana okutya anokubangela ukuphendulwa komzimba, kunye neekhemikhali eziyityhefu eziveliswa ziintsholongwane, ezikhokelela kukudumba kunye nokungasebenzi kakuhle kwesisu, ucacisa uBonci.

Yintoni ebangela amathumbu avuzayo? NgokukaBonci, oku kulandelayo kunokuba negalelo kumathumbu avuzayo okanye angenampilo:

• Ukutya okungafanelekanga
• Amanqanaba asezantsi entsimbi, ivithamini A, kunye nevithamini D
• Uxinzelelo
• Amayeza okubulala iintsholongwane

Iimpawu zokungabinampilo emathunjini

Akukho limpawu zichanekileyo ezinokuthi zichaze ukuvuza kwamathumbu, kodwa zininzi iimpawu onokuthi ube nazo. Le miqondiso ibandakanya:

• Urhudo olunganyangekiyo
• Ukuqunjelwa
• Ukuqhawula
• Isitshisa
• Ukudinwa
• Intloko ebuhlungu
• Iingxaki zolusu
• Intlungu edibeneyo
• Ukudumba

Ulufumanisa njani ulusu oluvuzayo

Ukuba uhlangabezana nolunye okanye nangaphezulu yale miqondiso, nxibelelana nogqirha wamazinyo, ugqirha oqeqeshelwe ngokukodwa ukuphatha izifo zendlela yokwetyisa, yokufumanisa isifo. Akukho luvavanyo lunye lokufumanisa isifo esisempilweni, kodwa i-gastroenterologist yakho inokuyalela olu vavanyo lulandelayo: uvavanyo lwe-lactose / mannitol, uvavanyo lwe-parasite, uvavanyo lwe-bacterial dysbiosis, okanye ukunganyamezelani kokutya / uvavanyo lokungabikho komzimba.

Uyiphucula njani impilo yamathumbu

Musa ukukhathazeka ukuba unayo into evuzayo okanye engenampilo-kukho izinto onokuzenza ukuphucula umba.

1. Guqula indlela otya ngayo

Qala ngokutya kwakho. UBonci ucebisa ukuba atye iintlobo ngeentlobo zokutya ezinefayibha ephezulu, enceda ukukhusela ungqameko lwamathumbu. Zama ukongeza iimbotyi, iilentile, ii-ertyisi, amajikijolo, okanye amandongomane ekudleni kwakho. Ukutya okumnandi kunceda ukukhuthaza ukwahlukahlukana kwezinto ngaphakathi emathunjini ngokwawo, ucacisa uGqirha Bedford. Oku kuyakunceda ukunciphisa iimveliso ezimbi ezinokuthi ziqokeleleke emathunjini, njenge-choline.

Uyakufuna nokutya ukutya okune vithamin D, ukukhusela ekungangeni kwamathumbu, kunye nevithamini A ukuthintela ukuswela, utshilo uBonci. Ukufumana ivithamin D zama izikhupha zamaqanda, ityhuna, isibindi senkomo, okanye isardadi. Intlanzi ilungile nasemathunjini kuba inamafutha alungileyo kwaye ingumthombo olungileyo weprotein, eyongeza kwindalo eyahlukeneyo yamathumbu, utshilo uGqirha Bedford. Kwiimfuno zakho zevithamini A jika kwimifuno enje ngeminqathe, isikwashi, ibhatata kunye nespinatshi.

Ukutya okuqulethe iiprobiotiki ezinje ngokutya okufakwe emanzini okanye ukutya okunesonka kusempilweni nasemathunjini. Oku kutya kukonyusa ukwahluka kwebacteria emathunjini ngokwawo, anceda ngempilo iyonke, ucacisa uGqirha Bedford.

Ukushwankathela, Nazi iintlobo ezine zokutya eziphilisa amathumbu akho:

1. Ukutya okune-fiber ephezulu njengeembotyi, iilentile, ii-ertyisi, amajikijolo, amandongomane
2. Ukutya okune-Vitamin D okunezikhupha zamaqanda, ityhuna, isibindi senkomo, isardadi
3. Imifuno e-Vitamin A etyebileyo njengeminqathe, isikwashi, ibhatata, isipinatshi
4. Ukutya okutyiwa okanye okunotyiweyo njenge-kimchi, i-sauerkraut, kombucha

Ukucinga ukuba kukuphi ukutya onokukuphepha? NgokukaBonci, ukutya okunezi mpawu akunakulunga kwinkqubo yokwetyisa:

• Ifayibha ephantsi
• Utywala obuninzi
• Iziselo ezinxilisayo
• Ukutya okunamafutha aphezulu
• Ukutya okuqukethe iswekile yotywala, ezinje ngeentsini ezingenaswekile kunye neeminti (kunokubangela ukudumba kunye norhudo)
• I-caffeine ngobuninzi bayo (inokubangela ukushukuma rhoqo kwamathumbu)
• Iziphuzo zekhabhoni (zinokubangela ukuqunjelwa)
• Ukutya okungenamafutha
• Inyama ebomvu ebomvu kakhulu (inokunyusa amanqanaba e-TMAO)

Ukutya okupheliswa kukutya okanye uvavanyo lokutya komzimba, kwi-gastroenterologist okanye kwi-immunologist nako kunokunceda ekuchongeni ukutya okungaphilanga eyakho amathumbu ngokukodwa. Oku kunokunceda ekuboneni ukuba kukuphi ukutya okubangela iingxaki, ucacisa uGqirha Bedford.

2. Yongeza kwiprobiotic

Iiprobiotic Zizinto eziphilayo, ezinjengebacteria kunye negwele, ezinezibonelelo zempilo. Unokufumana iiprobiotiki kukutya okunotyiweyo okunje ngeeyogathi ezithile, i-kefir, i-kombucha, i-sauerkraut, i-pickles, i-miso, i-kimchi, kunye nokunye. Ukuba awufumani ngokwaneleyo kwezi bhakteria zisempilweni ngokutya kwakho, unokufuna ukubonisana nomboneleli wakho wezempilo malunga nokongeza i isongezelelo seprobiotic kwindlela yakho yemihla ngemihla.

Uneebhiliyoni zeebhaktiriya emathunjini-ibacteria eninzi kuneeseli zomzimba wakho, ucacisa uGqirha Bedford. Kubalulekile ukuba une-biodiversity enkulu yeebacteria. Iiprobiotic zikunika uxinzelelo oluphezulu lwezinto eziphilayo ezihlala emathunjini, ezonyusa ukwahluka kwebacteria. Iiprobiotic zongeza iintsholongwane ezilungileyo ukubonelela ngendalo eyahlukeneyo, ke inkqubo yokwetyisa inokuhamba ngendlela eqhelekileyo, uGqirha Bedford wongeza.

3. Ukunciphisa amanqanaba oxinzelelo

Yikholwe okanye ungakholelwa, uxinzelelo eneneni luchaphazela impilo yakho esiswini. Amathumbu avuzayo inokuba yile imveliso yoxinzelelo kunye noxinzelelo .

Ukunciphisa uxinzelelo, zama izinto ezinje ngokucamngca, iyoga, kunye nokuphefumla okunzulu esiswini.

Ezinxulumene: Ezona zixhobo zibalaseleyo zempilo yengqondo

4. Hlala usebenza ngokwenza umthambo

Ukuba ufumana iimpawu zempilo engalunganga, ungafuna ukuqwalasela ukuphinda uhlole eyakho ukwenza umthambo . Abantu abadala kufuneka bafumane i- kucetyisiwe Imizuzu eyi-150 ukuya kwimizuzu engama-300 ngeveki yokunyanzeliswa komsebenzi okanye imizuzu engama-75 ukuya kwimizuzu engama-150 yokusebenza ngamandla.

Kukho izifundo ezahlukeneyo apho abantu abenza imithambo bebonakalisile ukuba banempilo entle yamathumbu kunaleyo ingenayo, ucacisa uGqirha Bedford. Ukujikeleza kwegazi kunye nokufunxwa okuvela emathunjini okwenzekayo xa usenza umthambo kulungile emathunjini, kwaye kulungele yonke impilo.

Qiniseka ukuba ungayigqithisi— ukwenza umthambo kakhulu unokongeza kwimicimbi yakho yamathumbu.

5. Fumana ukulala okusemgangathweni

Ukulala kakubi kunokuchaphazela kakubi i-gut microbiome yakho , kananjalo. Ngokwe- Isiseko sokulala , Abantu abadala abaphakathi kweminyaka engama-24 nama-64 kufuneka bafumane iiyure ezisixhenxe ukuya kwezisi-9 zokulala ngobusuku. Ukuba unengxaki yokulala ebusuku okanye ulale, thetha nogqirha wakho ukuze ubone ukuba ikhona into onokuyenza.

Ezinxulumene: Iindlela ezingama-23 zokulala ngcono ngobu busuku

6. Nyanga imiba esempilweni

Ukunyanga imiba esempilweni yenye into ebalulekileyo, njengoko ezi meko zinokuba nefuthe elikhulu kwimpilo yamathumbu akho, ucacisa uGqirha Bedford. Ezinye zezi ziquka:

Seswekile

Ngokuqinisekileyo le inkulu, utshilo uGqirha Bedford. Naluphina uhlobo lwesifo sentliziyo lubalulekile ukunyanga, kuba lubangela ukujikeleza okungalunganga emathunjini. Inokuchaphazela nokushukumiseka kwamathumbu amancinci, ukunciphisa izinto kuba imithambo-luvo ayisebenzi ngokuchanekileyo ngenxa yokugqitha kweswekile egazini.

Ukutyeba kakhulu

Oku kungakhokelela kwisifo sentliziyo, uxinzelelo lwegazi kunye nemicimbi yentliziyo, eziyingozi konke emathunjini, utshilo uGqirha Bedford.

Isifo esichaphazelayo samathumbu, i-Ulcerative colitis, isifo sikaCrohn

Zonke ezi zinto zenza ukudumba kumaphecana okwetyisa kwaye kunokubangela ukudumba, ukubamba, kunye nentlungu esiswini, utshilo uGqirha Bedford.

Ezinxulumene: Unyango lwe-IBS kunye namayeza

Ukuba ucinga ukuba unokuba kwimeko engaphantsi, thetha nomboneleli wakho wezempilo malunga nokuvavanywa kwayo nayiphi na le micimbi kunye nesicwangciso sonyango sokunyanga le meko, kunye nokubuyisela impilo yakho yokwetyisa.