Ingabe Ukudla Kwe-Microbiome Kuyindlela Engcono Kakhulu Yokuthuthukisa Impilo Yamathumbu?

-Delile

• Iyini I-Microbiome Diet?
• Yiziphi Izinzuzo Ezingaba khona Nemiphumela Emibi Yesidlo SeMicrobiome?
• Isampula Lohlu Lokudla Kwe-Microbiome
• Okufanele Ukudla Esidlweni SeMicrobiome
• Ukudla Okufanele Kugwenywe Ekudleni Kwe-Microbiome
• Izithasiselo Zokuthatha Ukudla Kwe-Microbiome
• Isampula Lohlelo Lokudla Kwe-Microbiome
• Buyekeza kwe-

Kuleli qophelo, usuke wazi kahle noma ugula ngayo yonke into ehlobene namathumbu. Eminyakeni embalwa edlule, ithoni yocwaningo igxile kubhaktheriya abahlala ohlelweni lokugaya ukudla nokuthi luxhunyaniswa kanjani nempilo yonke. (Kuphinde kwaxhunyaniswa nempilo yobuchopho nempilo yesikhumba.) Ngokwemvelo, ukudla okuhloselwe ukukhuthaza amabhaktheriya anempilo ku-gut microbiome yakho bekulokhu kuzuza, njenge-paradox yezitshalo, i-autoimmune paleo, nokudla okuphansi kwe-FODMAP. Bese kuba nokudla kwe-microbiome, okuhloswe ngakho ukugcina ibhalansi yesiphazamisi se-gut enempilo ngokuhamba ngebhayisikili ngezigaba ezintathu zokuqedwa. Sikhuluma ngokulungiswa okuphelele, hhayi nje ibhodlela lansuku zonke lekombucha. Nakhu konke okufanele ukwazi.

Iyini I-Microbiome Diet?

Udokotela ophelele u-Raphael Kellman, M.D., udale ukudla futhi wakuchaza encwadini yakhe ka-2015, Ukudla KweMicrobiome: Indlela Eqinisekiswe Ngokwesayensi Yokubuyisa Impilo Yakho Yomzimba futhi Uthole Ukwehla Kwesisindo Okungunaphakade. Nakuba uDkt. Kellman esekela *the* ekudleni kwe-microbiome, inqwaba yabanye ochwepheshe baphume nezincwadi ezifanayo ezichaza ukudla okugxile emathunjini ngaphambi nangemuva kwalokho. Ukudla kweMicrobiome shaya amashalofu. (Isibonelo esisodwa ukudla okuphikisana nokukhathazeka.) UDkt. Kellman uhlukanisa ukwehla kwesisindo njengomphumela oseceleni, kepha hhayi inhloso enkulu yokudla.

Isigaba sokuqala ukudla kokuqeda amasonto amathathu okudinga ukusikwa kokudla okuyingozi emzimbeni, ngokusho kukaDkt Kellman. Ulugwema ngokuphelele uhlu lokudla okubandakanya okusanhlamvu, i-gluten, okokunandisa, okobisi, namaqanda, futhi ugxile ekudleni okuningi kokudla okuphilayo, okususelwa ezitshalweni. Futhi akugcini ekudleni. Kufanele ukhethe imikhiqizo yokuhlanza yemvelo futhi unciphise ukusetshenziswa kwama-antibiotic nama-NSAID (izidakamizwa ezingezona ukuvuvukala ezifana ne-aspirin ne-ibuprofen).

Ngesikhathi sesigaba sesibili, esihlala amasonto amane, ungaqala ukuphinda ufake okunye kokudla okususwe esigabeni sokuqala, njengokudla okwe-dairy, okusanhlamvu okungenayo i-gluten, nemidumba. Ukudla okungavamile kokukhohlisa kuvunyelwe; kufanele uhlose ukuthobela amaphesenti angama-90.

Isigaba sokugcina "ukuhlelela impilo yakho yonke," okuphathelene nokufaka intambo kokudla okusebenzayo futhi okungasebenzi kahle nomzimba wakho. Lesi yisigaba esikhululeke kakhulu, esihloselwe isikhathi eside, sifuna ukuthotshelwa komthetho ngamaphesenti angama-70. (Okuhlobene: Udinga izakhi zomsoco ezengeziwe ze-Good Gut Health)

Yiziphi Izinzuzo Ezingaba khona Nemiphumela Emibi Yesidlo SeMicrobiome?

Izifundo zikhombise ukuxhumana okungahle kube khona phakathi kokwenza amathumbu nezimo ezinjengesifo sikashukela, isifo senhliziyo, nomdlavuza. Ngakho-ke uma ukudla kwe-microbiome kwenza ukuthuthukisa ukwakheka kwe-microbiome, kungaletha izinzuzo ezinkulu. Ikhuthaza imikhuba eminingi yokudla enempilo, kusho uKaley Todd, R.D., isazi sokudla okunempilo kwabasebenzi be-Sun Basket. “Kukhuthaza impela ukusetshenziswa kwezithelo nemifino emisha, ukugwema ukudla okugayiwe kanye noshukela osindayo, futhi kugxile kakhulu kwimifino nenyama nasemafutheni amahle,” usho kanje. "Futhi ngicabanga ukuthi abantu abaningi bangadla lokho kudla okungcono." Futhi, akubizi ukubalwa kwekhalori noma izingxenye ezivimbelayo.

Ama-calories eceleni, ukudla kunemingcele, ikakhulukazi ngesikhathi sesigaba sokuqala, okuyinkinga enkulu. "Ususa amaqembu amakhulu okudla njengobisi, imidumba, okusanhlamvu," kusho uTodd. "Uthatha lokho kudla okunezimfanelo ezinomsoco futhi unikeze izinzuzo zokudla okunempilo nokukuqeda ngokuphelele." Ngoba impilo yamathumbu ihlukile, akakukhuthazi ukulandela indlela yokudla ye-boilerplate ukuzama ukulungisa isimo sempilo esihlobene namathumbu: "Kungcono ukusebenza nochwepheshe ofanele wezempilo endleleni yokwandisa izinzuzo futhi wehle ngokweqiniso indlela." (Okuhlobene: Lawa maJusi Shots abeka iSauerkraut ekusebenziseni kahle iGut enempilo)

Futhi, ngenkathi ucwaningo lokuthi ukudla kungayizuzisa kanjani i-gut microbiome luyathembisa, okuningi kusacacile. Abaphenyi abakhombisanga ngokucacile ukuthi bangadla kanjani ukufeza ibhalansi ephelele. "Sinemininingwane ekhombisa ukuthi ukudla kushintsha i-microbiome, kodwa hhayi ukuthi ukudla okuthile kuzoshintsha i-microbiome ngendlela ethile kumuntu othile," uDaniel McDonald, Ph.D., umqondisi wesayensi we-American Gut Project kanye ne-post-post- umcwaningi wobudokotela e-University of California, eSan Diego School of Medicine, usanda kutshela Isikhathi.

Isampula Lohlu Lokudla Kwe-Microbiome

Isigaba ngasinye sihluke kancane, kepha njengomthetho ojwayelekile, uzofuna ukwengeza ukudla okuqukethe ama-probiotic kanye nama-prebiotic futhi uvikele ukudla okusetshenzisiwe. Nakhu okunye kokudla okufanele futhi ongakudli uma usukwenzile esigabeni sesibili:

Okufanele Ukudla Esidlweni SeMicrobiome

• Imifino: I-Asparagus; amalikhi; ama-radishes; izaqathe; u-anyanisi; ugaliki; i-jicama; ubhatata; ama-yams; i-sauerkraut, i-kimchi, neminye imifino ebilisiwe
• Izithelo: Ukwatapheya; i-rhubarb; ama-apula; utamatisi; amawolintshi; ama-nectarine; ikiwi; isithelo segilebhisi; ama-cherries; amapheya; amapentshisi; umango; amakhabe; amajikijolo; ukhukhunathi
• Ubisi: I-Kefir; iyogathi (noma iyogathi kakhukhunathi ngenketho ye-nondairy)
• Okusanhlamvu: I-Amaranth; okufana nokolweni; unyaluthi; ama-oats angenayo i-gluten; irayisi elinsundu; irayisi ye-basmati; irayisi lasendle
• Amafutha: Amantongomane nebhotela lembewu; ubhontshisi; ifilakisi, ubhekilanga, namafutha omnqumo
• Amaphrotheni: Amaphrotheni ezilwane angenazo izidalwa eziphilayo, angenalutho, amaqanda e-organic-free-range; izinhlanzi
• Izinongo: Isinamoni; i-turmeric

Ukudla Okufanele Kugwenywe Ekudleni Kwe-Microbiome

• Ukudla okupakishiwe
• I-Gluten
• Soy
• Ushukela nezinto ezenziwe ngobumnandi (isiphuzo saseLakanto sivunyelwe ngokulinganisela)
• Amafutha weTrans namafutha e-hydrogenated
• Amazambane (ngaphandle kwamazambane)
• Ukolweni
• Amantongomane
• Diliva inyama
• Inhlanzi ephezulu ye-mercury (isb., I-ahi tuna, i-orange roughy noshaka)
• Isiphuzo sezithelo

UDkt. Kellman uphinde uphakamise ukuthatha izithasiselo ngokuhlanganyela nokudla kwamagciwane, ikakhulukazi esigabeni sokuqala.

Izithasiselo Zokuthatha Ukudla Kwe-Microbiome

• I-Berberine
• I-caprylic acid
• Ugaliki
• Ukukhishwa kwembewu yamagilebhisi
• Amafutha e-Oregano
• Umhlonyane
• Zinc
• I-Carnosine
• I-DGL
• I-Glutamine
• I-Marshmallow
• I-N-acetyl glucosamine
• I-Quercetin
• I-elm eshelelayo
• Uvithamini D
• Izithako Probiotic

Isampula Lohlelo Lokudla Kwe-Microbiome

Ufuna ukuzama? Nakhu ukuthi usuku lokudla lungabukeka kanjani, ngokusho kukaTodd.

• Ibhulakufesi: Isaladi lezithelo ezinokwatapheya, elifakwe ama-cashews athosiwe noma ukhukhunathi ongenaswidi
• I-Midmorning snack: I-apula elisikiwe elinebhotela le-alimondi
• Isidlo sasemini: Isobho lenkukhu yemifino
• Ukudla kwantambama: Ukholifulawa othosiwe
• Isidlo sakusihlwa: I-Salmon ene-turmeric, i-asparagus egosiwe kanye ne-izaqathe, ama-beet abilile, ne-kombucha

Buyekeza kwe-