Uhlelo Lokudla Okuvuzayo Lwe-Gut: Okufanele Kudliwe, Okufanele Ukugwebe

-Delile

• Yini i-leaky gut syndrome?
• Yini ebangela ukuvuza kwamathumbu?
• Ukudla okufanele kudliwe
• Ukudla okufanele sikugweme
• Imenyu yesampula yeviki elingu-1
• UMsombuluko
• NgoLwesibili
• NgoLwesithathu
• ULwesine
• ULwesihlanu
• NgoMgqibelo
• NgeSonto
• Ezinye izindlela zokuthuthukisa impilo yakho yamathumbu
• Okubalulekile

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

Igama elithi "amathumbu avuzayo" lizuze kakhulu eminyakeni yamuva.

Eyaziwa nangokuthi ukwanda kwamathumbu emathunjini, kuyisimo lapho izikhala ezindongeni zakho zamathumbu ziqala ukukhululeka. Lokhu kwenza kube lula ngezinto ezinkulu, njengamagciwane, ubuthi, nezinhlayiya zokudla ezingadliwe, ukudlula izindonga zamathumbu ziye egazini lakho.

Ucwaningo luye lwahlobanisa ukwanda kwamathumbu emathunjini nezifo eziningana ezingamahlalakhona nezizimele, kufaka phakathi uhlobo lwesifo sikashukela kanye nesifo se-celiac.

Lo mbhalo ubhekisisa amathumbu avuzayo nezimbangela zawo. Kubandakanya nohlu lokudla okusiza impilo yokugaya ukudla kanye nesampula lokudla lesampula leviki elilodwa.

Yini i-leaky gut syndrome?

I-leaky gut syndrome yisimo esihlongozwayo esibangelwa ukwanda kwamathumbu emathunjini.

Uhlelo lokugaya luqukethe izitho eziningi ezihlangene zidiliza ukudla, zimunce izakhi namanzi, futhi zisuse imfucuza. Ulwelwesi lwakho lwamathumbu lusebenza njengomgoqo phakathi kwamathumbu akho nasegazini lakho ukuvimbela izinto ezingaba yingozi ekungeneni emzimbeni wakho (,).

Ukumuncwa komsoco namanzi kwenzeka kakhulu emathunjini akho. Amathumbu akho anokuhlangana okuqinile, noma izikhala ezincane, ezivumela izakhi namanzi ukuthi angene egazini lakho.

Ukuthi izinto zidlula kalula kanjani ezindongeni zamathumbu kwaziwa njengokungena kwamathumbu.

Izimo ezithile zempilo zibangela ukuthi lezi zihlanganiso eziqinile zikhululeke, okungahle kuvumele izinto ezinobungozi ezinjengebhaktheriya, ubuthi, nezinhlayiya zokudla ezingadliwe ukungena egazini lakho.

Abanye abasebenza kwezempilo bathi amathumbu avuzayo abangela ukuvuvukala okusakazekile futhi avuselele ukusabela kwamasosha omzimba, kubangele izinkinga ezahlukahlukene zempilo ezaziwa ngokuhlanganyela njenge-leaky gut syndrome ().

Bakholelwa ukuthi amathumbu avuzayo aholela ezimeni ezahlukahlukene, kufaka phakathi izifo ezizimele, i-migraines, i-autism, ukuzwela kokudla, izimo zesikhumba, inkungu yobuchopho nokukhathala okungapheli.

Noma kunjalo, abukho ubufakazi obuncane bokufakazela ukuthi i-leaky gut syndrome ikhona. Ngenxa yalokhu, odokotela abajwayelekile abakuboni njengokuxilongwa kwezokwelapha.

Yize ukwanda kwamathumbu emathunjini kukhona futhi kwenzeka eceleni kwezifo eziningi, akucaci ukuthi ngabe kuyisibonakaliso noma kuyimbangela yesifo esingelapheki ().

Amathumbu avuzayo, noma ukwanda kwamathumbu emathunjini, kwenzeka lapho ukuhlangana okuqinile kwezindonga zakho zamathumbu kukhululeka. Lokhu kungavumela izinto eziyingozi, ezinjengebhaktheriya, ubuthi, nezinhlayiya zokudla ezingadliwe, ukudlula egazini lakho.

Yini ebangela ukuvuza kwamathumbu?

Imbangela ngqo yamathumbu avuzayo iyimfihlakalo.

Kodwa-ke, ukwanda kwamathumbu emathunjini kuyaziwa futhi kwenzeka eceleni kwezifo eziningana ezingamahlalakhona, kufaka phakathi isifo se-celiac kanye nohlobo 1 lwesifo sikashukela (5).

I-Zonulin iphrotheni elawula ukuhlangana okuqinile. Ucwaningo lukhombisile ukuthi amazinga aphezulu ale phrotheni angahle akhulule ukuhlangana okuqinile futhi andise ukungena kwamathumbu (,).

Izici ezimbili ziyaziwa ukukhuthaza amazinga aphezulu we-zonulin kubantu abathile - amabhaktheriya kanye ne-gluten ().

Kunobufakazi obungaguquguquki bokuthi i-gluten yandisa ukungena kwamathumbu kubantu abanesifo se-celiac (,).

Kodwa-ke, ucwaningo kubantu abadala abaphilile nalabo abanokuzwela okungekho kwe-celiac gluten kukhombisa imiphumela exubekile. Ngenkathi izifundo ze-test-tube zithole ukuthi i-gluten ingakhuphula ukungena kwamathumbu, izifundo ezenziwa ngabantu azibonanga umphumela ofanayo (,,).

Ngaphandle kwe-zonulin, ezinye izinto nazo zingakhuphula ukungena kwamathumbu.

Ucwaningo lukhombisa ukuthi amazinga aphezulu wabalamuli abavuthayo, njenge-tumor necrosis factor (TNF) kanye ne-interleukin 13 (IL-13), noma ukusetshenziswa kwesikhathi eside kwezidakamizwa ezingezona ukuvuvukala (ama-NSAID), njenge-aspirin ne-ibuprofen, kunganda ukungena kwamathumbu (,,,).

Ngaphezu kwalokho, amazinga aphansi amabhaktheriya amathumbu anempilo angaba nomphumela ofanayo. Lokhu kubizwa nge-gut dysbiosis ().

Imbangela ngqo yamathumbu avuzayo ihlala iyimfihlakalo, kepha amaprotheni athile afana ne-zonulin nezimpawu zokuvuvukala zinikeza imikhondo ethile. Ezinye izimbangela ezingaba khona kufaka ukusetshenziswa kwesikhathi eside kwe-NSAID nokungalingani kwamathumbu amabhaktheriya aziwa nge-gut dysbiosis.

Ukudla okufanele kudliwe

Njengoba i-leaky gut syndrome kungesikho ukuxilongwa kwezokwelapha okusemthethweni, alukho umuthi onconywayo.

Noma kunjalo, ungenza izinto eziningi ukuthuthukisa impilo yakho yokugaya ukudla okujwayelekile.

Okunye ngukudla ukudla okunothe ekudleni okusiza ukukhula kwamagciwane anenzuzo emathunjini. Ukuqoqwa okungenampilo kwamagciwane okugaya kuye kwaxhunyaniswa nemiphumela engemihle yezempilo, kufaka phakathi ukuvuvukala okungapheli, umdlavuza, isifo senhliziyo, nohlobo lwesifo sikashukela sohlobo lwesibili ().

Lokhu kudla okulandelayo kuyizindlela ezinhle zokuthuthukisa impilo yakho yokugaya ukudla:

• Imifino: i-broccoli, amahlumela eBrussels, iklabishi, i-arugula, izaqathe, i-kale, i-beetroot, i-Swiss chard, isipinashi, i-ginger, amakhowe, ne-zucchini
• Izimpande nezilimo eziyizigaxa: amazambane, ubhatata, ama-yam, izaqathe, u-squash no-turnips
• Imifino ebilisiwe: kimchi, i-sauerkraut, i-tempeh, ne-miso
• Izithelo: kakhukhunathi, amagilebhisi, ubhanana, amajikijolo, amajikijolo, ama-strawberry, i-kiwi, uphayinaphu, amawolintshi, i-mandarin, ulamula, i-limefruit, ne-papaya
• Imbewu ehlumekile: imbewu ye-chia, imbewu yefilakisi, imbewu ye-sunflower, nokuningi
• Izinhlamvu ezingenayo i-Gluten: i-buckwheat, i-amaranth, irayisi (ensundu nokumhlophe), amabele, i-teff, ne-oats engenama-gluten
• Amafutha aphilile: ukwatapheya, uwoyela we-avocado, uwoyela kakhukhunathi, kanye namafutha omnqumo e-virgin
• Inhlanzi: i-salmon, i-tuna, i-herring, nezinye izinhlanzi ezicebile ze-omega-3
• Inyama namaqanda: ukusikeka okuncane kwenkukhu, inyama yenkomo, iwundlu, ikalikuni namaqanda
• Amakhambi nezinongo: wonke amakhambi nezinongo
• Imikhiqizo yobisi ekhulile: i-kefir, iyogathi, iyogathi yamaGrikhi, nobisi lwendabuko
• Iziphuzo: umhluzi wethambo, itiye, ubisi lukakhukhunathi, ubisi lwamantongomane, amanzi, ne-kombucha
• Amantongomane: amantongomane aluhlaza, kufaka phakathi amakinati, ama-alimondi, nemikhiqizo esekwe kumantongomane, njengamasi amantongomane

Ukudla okukhuthaza impilo yokugaya ukudla kufanele kugxile kwimifino enemicu, izithelo, imifino ebilisiwe, imikhiqizo yobisi enamasiko, amafutha anempilo, nenyama engenamafutha, engalungisiwe.

Ukudla okufanele sikugweme

Ukugwema ukudla okuthile kubalulekile ngokulinganayo ekuthuthukiseni impilo yakho yamathumbu.

Okunye ukudla kukhonjisiwe ukuthi kubangele ukuvuvukala emzimbeni wakho, okungahle kukhuthaze ukukhula kwamagciwane angenampilo esiswini axhumene nezifo eziningi ezingamahlalakhona ().

Uhlu olulandelayo luqukethe ukudla okungalimaza amathumbu enempilo, kanye nokunye okukholelwa ukuthi kudala izimpawu zokugaya ukudla, njengokuqunjelwa, ukuqunjelwa, nohudo:

• Imikhiqizo esekolweni: isinkwa, ipasta, okusanhlamvu, ufulawa kakolweni, umzala, njll.
• Izinhlamvu eziqukethe i-Gluten: ibhali, i-rye, i-bulgur, i-seitan, i-triticale ne-oats
• Inyama elungisiwe: ukusika okubandayo, inyama yokudla, ubhekeni, izinja ezishisayo, njll.
• Izimpahla ezibhakiwe: amakhekhe, ama-muffin, amakhukhi, ophaya, amakhekhe, ne-pizza
• Ukudla okulula: ama-crackers, imigoqo ye-muesli, ama-popcorn, ama-pretzels, njll.
• Ukudla okungeyona impilo: ukudla okusheshayo, amachips amazambane, okusanhlamvu okunoshukela, amabha amaswidi, njll.
• Imikhiqizo yobisi: ubisi, ushizi no-ayisikhilimu
• Amafutha acwengekile: i-canola, i-sunflower, ubhontshisi wesoya kanye namafutha we-safflower
• Okokunandisa okufakelwayo: i-aspartame, i-sucralose, ne-saccharin
• Ososo: ukugqokwa kwesaladi, kanye nesoya, teriyaki, ne-hoisin sauce
• Iziphuzo: utshwala, iziphuzo ezine-carbonated, nezinye iziphuzo ezinoshukela

Ukugwema ukudla okungenamsoco okucutshunguliwe, utshwala, iziphuzo ezinoshukela, uwoyela ocwengekile, kanye nobumnandi bokufakelwa kungasiza ekukhuleni kwamagciwane anempilo emathunjini. Ukusika ukudla okuqukethe i-gluten noma izikhuthazi ezivamile zezimpawu zokugaya ukudla nakho kungasiza.

Imenyu yesampula yeviki elingu-1

Ngezansi imenyu eyisampula yeviki elingu-1 yokuthuthukisa impilo yakho yokugaya ukudla.

Igxila ekufakeni ukudla okukhuthaza ukukhula kwamagciwane enempilo esiswini ngenkathi kususwa ukudla okudume kakhulu ngokudala izimpawu zokugaya ukudla ezingakhululekile.

Ezinye izinto zemenyu ziqukethe i-sauerkraut, uhlobo lweklabishi elibilile elilula, elilula, futhi elingabizi ukukulungisa.

UMsombuluko

• Ukudla kwasekuseni: i-blueberry, ubhanana, ne-yoghurt smoothie yama-Greek
• Isidlo sasemini: isaladi eluhlaza exutshwe namaqanda asikiwe abilisiwe
• Isidlo sakusihlwa: Inyama yenkomo ne-broccoli inyakazisa ngama-noodle e-zucchini kanye ne-sauerkraut

NgoLwesibili

• Ukudla kwasekuseni: omelet ngemifino oyikhethile
• Isidlo sasemini: okusalile esidlweni sangoMsombuluko
• Isidlo sakusihlwa: usalimoni wasolwandle wakhonza ngesaladi entsha yensimu

NgoLwesithathu

• Ukudla kwasekuseni: i-blueberry, i-yoghurt yamaGrikhi, kanye ne-almond milk smoothie engenashukela
• Isidlo sasemini: i-salmon, iqanda, ne-veggie frittata
• Isidlo sakusihlwa: isaladi lenkukhu elosiwe elenziwe ngohlangothi lwe-sauerkraut

ULwesine

• Ukudla kwasekuseni: i-oatmeal engenalo i-gluten ne-1/4 indebe yama-raspberries
• Isidlo sasemini: okusalile esidlweni sakusihlwa sangoLwesithathu
• Isidlo sakusihlwa: inyama eyosiwe enamahlumela aseBrussels namazambane

ULwesihlanu

• Ukudla kwasekuseni: i-kale, uphayinaphu, nobisi lwe-alimondi olungenashukela
• Isidlo sasemini: isithombo sebhitrudi, isanqante, i-kale, isipinashi nesaladi elinsundu lelayisi
• Isidlo sakusihlwa: inkukhu ebhakiwe iphekwe izaqathe ezigazingiwe, ubhontshisi kanye ne-broccoli

NgoMgqibelo

• Ukudla kwasekuseni: coconut-papaya chia pudding - 1/4 indebe yembewu ye-chia, 1 inkomishi yobisi lukakhukhunathi olungenashukela, ne-1/4 indebe ye-papaya eqoshiwe
• Isidlo sasemini: inkukhu isaladi ngamafutha omnqumo
• Isidlo sakusihlwa: I-tempeh eyosiwe namahlumela aseBrussels nelayisi elinsundu

NgeSonto

• Ukudla kwasekuseni: amakhowe, isipinashi kanye ne-zucchini frittata
• Isidlo sasemini: uhhafu wamazambane agcwele isipinashi, i-turkey nama-cranberries amasha
• Isidlo sakusihlwa: amaphiko enkukhu aboshwe ngohlangothi lwesipinashi esisha ne-sauerkraut

Imenyu yamathumbu enempilo kufanele icebe ngezithelo, imifino, namaprotheni anciphile. Imifino ebilisiwe efana ne-sauerkraut noma imikhiqizo yobisi enamasiko efana ne-yoghurt yamaGrikhi nayo ingezwa okuhle kakhulu, ngoba iwumthombo omuhle wamagciwane esiswini anempilo.

Ezinye izindlela zokuthuthukisa impilo yakho yamathumbu

Yize ukudla kungukhiye ekuthuthukiseni impilo yamathumbu, kunezinye izinyathelo eziningi ongazithatha.

Nazi ezinye izindlela zokuthuthukisa impilo yakho yamathumbu:

• Thatha isithasiselo se-probiotic. Ama-Probiotic aqukethe amabhaktheriya alusizo akhona ngokwemvelo ekudleni okuvutshiwe. Ukuthatha isengezo se-probiotic, ongasithola ku-inthanethi, kungathuthukisa impilo yamathumbu uma ungatholi ama-probiotic anele ngokudla kwakho ().
• Nciphisa ukucindezeleka. Ukucindezeleka okungapheli kukhonjisiwe ukuthi kulimaza ama-gut gut anenzuzo. Imisebenzi efana nokuzindla noma i-yoga ingasiza ().
• Gwema ukubhema. Intuthu kagwayi iyingozi engozini yezimo eziningana zamathumbu futhi ingakhuphula ukuvuvukala kwendlela yokugaya ukudla. Ukuyeka ukubhema kungakhuphula isibalo sakho samabhaktheriya anempilo futhi kwehlise ukubala kwakho kwamagciwane ayingozi emathunjini ().
• Lala kakhudlwana. Ukuntuleka kokulala kungadala ukusatshalaliswa okungafanele kwamagciwane enempilo emathunjini, okungaholela ekwandeni kokuqina kwamathumbu ().
• Nciphisa ukuphuza utshwala. Ucwaningo lukhombisile ukuthi ukuphuza ngokweqile utshwala kungakhuphula ukungena kwamathumbu ngokusebenzisana namaprotheni athile (,,).

Uma ucabanga ukuthi une-leaky gut syndrome, cabanga ngokuhlolelwa isifo se-celiac.

Izinkinga ezimbili zingaba nezimpawu ezigqagqene.

Abanye abantu futhi bathola ukuthi ukudla okufana nokudla kwe-Gut ne-Psychology Syndrome (GAPS) kunganciphisa izimpawu ezivuzayo zesisu. Kodwa-ke, lokhu kudla kunemikhawulo emangalisayo, futhi azikho izifundo zesayensi ezisekela izimangalo zayo zezempilo.

Ngaphandle kokudla, zama ukuthatha isengezo se-probiotic, ukunciphisa amazinga akho okuxineka, ukulala kakhulu, ukugwema ukubhema, nokukhawulela ukuphuza utshwala ukuze uthuthukise impilo yakho yamathumbu.

Okubalulekile

I-leaky gut syndrome yisimo sokucabanga esibangelwa ukwanda kwamathumbu emathunjini.

Kuhlotshaniswa nokwanda kokungena kwamathumbu - izikhala ezincane ezindongeni zamathumbu ezenza kube lula ngamagciwane, ubuthi, nezinhlayiya zokudla ezingadliwe ukudlula ezindongeni zamathumbu ziye egazini lakho.

Kodwa-ke, odokotela abavamile abayiboni i-leaky gut syndrome njengokuxilongwa kwezokwelapha, ngoba njengamanje kunobufakazi obuncane bokuthi ukwanda kwamathumbu emathunjini kuyinkinga enkulu yezempilo kuyo uqobo.

Ukwanda kwamathumbu emathunjini kwenzeka eceleni kwezifo ezingamahlalakhona njengesifo se-celiac bese uthayipha isifo sikashukela esingu-1. Kodwa-ke, kungenzeka ukuthi kube uphawu lwalezi zifo, kunokuba kube yimbangela.

Lokho kusho ukuthi, kunezinyathelo eziningi ongazithatha ukuthuthukisa impilo yakho yokugaya ukudla.

Ukulwa namathumbu avuzayo, yidla ukudla okukhuthaza ukukhula kwamagciwane enempilo emathunjini, kufaka phakathi izithelo, imikhiqizo yobisi enamasiko, amafutha anempilo, inyama enciphile, nemifino enemicu nemifino ebilisiwe.

Gwema ukudla okungenamsoco okusetshenzisiwe nokuhlanjululwa.

Ungathatha futhi izithasiselo ze-probiotic, unciphise ukucindezeleka, unciphise ukusetshenziswa kwe-NSAID, ugweme utshwala, futhi uthole ukulala okuningi.