Ndondomeko Ya Zakudya Zodontha: Zomwe Mungadye, Zomwe Muyenera Kupewa

Zamkati

• Kodi leaky gut syndrome ndi chiyani?
• Nchiyani chimayambitsa matumbo otayikira?
• Zakudya zoti mudye
• Zakudya zofunika kupewa
• Zitsanzo zamasabata 1
• Lolemba
• Lachiwiri
• Lachitatu
• Lachinayi
• Lachisanu
• Loweruka
• Lamlungu
• Njira zina zowonjezera thanzi lanu m'matumbo
• Mfundo yofunika

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

Mawu oti "kutuluka m'matumbo" adakopeka kwambiri m'zaka zaposachedwa.

Amadziwikanso kuti kuchuluka kwa matumbo kupitilirika, ndimikhalidwe yomwe mipata m'matumbo anu imayamba kumasuka. Izi zimapangitsa kuti zinthu zikuluzikulu, monga mabakiteriya, poizoni, ndi tinthu tating'onoting'ono ta chakudya, tidutse pamakoma am'magazi anu.

Kafukufuku adawonetsa kuchuluka kwa matumbo m'matumbo ndi matenda angapo am'thupi komanso autoimmune, kuphatikiza mtundu wa 1 shuga ndi matenda a celiac.

Nkhaniyi ikuyang'ana m'matumbo otayikira komanso zomwe zimayambitsa. Mulinso mndandanda wazakudya zomwe zimathandizira kugaya chakudya komanso dongosolo la chakudya chamlungu umodzi.

Kodi leaky gut syndrome ndi chiyani?

Leaky gut syndrome ndi vuto lomwe limayambitsidwa chifukwa chakukula kwamatumbo.

Njira yogaya chakudya imakhala ndi ziwalo zambiri zomwe zimagwetsa pamodzi chakudya, zimayamwa michere ndi madzi, ndikuchotsa zonyansa. Matumbo anu amakhala ngati chotchinga pakati pamatumbo anu ndi magazi kuti muteteze zinthu zomwe zingawononge thupi lanu (,).

Kuyamwa kwa michere ndi madzi kumachitika m'matumbo mwanu. Matumbo anu ali ndi mphambano yolumikizana, kapena mipata yaying'ono, yomwe imalola michere ndi madzi kudutsa mumwazi wanu.

Zomwe zinthu zimadutsa mosavuta pamakoma am'matumbo zimadziwika kuti matumbo amatha.

Mavuto ena azaumoyo amachititsa kuti mipiringidzo yolimba imasuke, zomwe zimatha kuloleza zinthu zovulaza monga mabakiteriya, poizoni, ndi magawo azakudya osagayidwa kuti alowe m'magazi anu.

Madokotala ena amati matumbo otayikira amachititsa kuti anthu azitupa kwambiri ndipo amateteza chitetezo cha mthupi, zomwe zimayambitsa mavuto osiyanasiyana azaumoyo omwe amadziwika kuti leaky gut syndrome ().

Amakhulupirira kuti matumbo otayikira amatsogolera kuzochitika zosiyanasiyana, kuphatikiza matenda amthupi, migraines, autism, kukhudzika ndi chakudya, khungu, ubongo waubongo, komanso kutopa.

Komabe, pali umboni wochepa wotsimikizira kuti leaky gut syndrome ilipo. Zotsatira zake, madokotala ambiri samazindikira kuti ndi matenda.

Ngakhale kuchuluka kwa matumbo kupezeka kumakhalapo ndipo kumachitika pambali pa matenda ambiri, sizikudziwika ngati ndichizindikiro kapena chomwe chimayambitsa matenda osachiritsika ().

Matumbo otayikira, kapena kuchuluka kwa matumbo kupitilira, kumachitika pakalumikizana kolimba kwamatumbo anu. Izi zitha kuloleza zinthu zovulaza, monga mabakiteriya, poizoni, ndi tinthu tating'onoting'ono ta chakudya, kuti tidutse m'magazi anu.

Nchiyani chimayambitsa matumbo otayikira?

Zomwe zimayambitsa matumbo otayika ndichinsinsi.

Komabe, kuchuluka kwa matumbo kupezeka kumadziwika bwino ndipo kumachitika limodzi ndi matenda angapo osachiritsika, kuphatikiza matenda a leliac ndi mtundu wa 1 shuga (5).

Zonulin ndi mapuloteni omwe amayendetsa mphambano zolimba. Kafukufuku wasonyeza kuti kuchuluka kwa mapuloteniwa kumatha kumasula zolumikizana zolimba ndikuwonjezera kutseguka m'mimba (,).

Zinthu ziwiri zimadziwika kuti zimalimbikitsa kuchuluka kwa zonulin mwa anthu ena - mabakiteriya ndi gluten ().

Pali umboni wosasintha wosonyeza kuti gilateni amachulukitsa matumbo mwa anthu omwe ali ndi matenda a leliac (,).

Komabe, kafukufuku wa achikulire athanzi komanso omwe ali ndi chidwi chosagwirizana ndi gilateni akuwonetsa zotsatira zosakanikirana. Pomwe kafukufuku wama chubu apeza kuti gluten imatha kukulitsa kutsekemera m'matumbo, maphunziro ofufuza anthu sanawone zomwezo (,,).

Kupatula pa zonulin, palinso zinthu zina zomwe zitha kukulitsa matumbo kupezeka.

Kafukufuku akuwonetsa kuti oyimira pakati otupa, monga chotupa necrosis factor (TNF) ndi interleukin 13 (IL-13), kapena kugwiritsa ntchito mankhwala osokoneza bongo a NSAIDs kwakanthawi, monga aspirin ndi ibuprofen, kumatha kuchuluka kupezeka m'matumbo (,,,).

Kuphatikiza apo, mabakiteriya ochepa m'matumbo atha kukhala ndi zotsatira zofananira. Izi zimatchedwa gut dysbiosis ().

Zomwe zimayambitsa matumbo otayikira sizimadziwika, koma mapuloteni ena monga zonulin ndi zolembera zimapereka mayankho. Zina mwazomwe zingayambitse ndikuphatikizira kugwiritsa ntchito NSAID kwakanthawi komanso kusalinganika kwa mabakiteriya am'matumbo otchedwa gut dysbiosis.

Zakudya zoti mudye

Popeza leaky gut syndrome siyowunikira azachipatala, palibe chithandizo chovomerezeka.

Komabe, mutha kuchita zinthu zambiri kuti mukhale ndi thanzi labwino logaya chakudya.

Imodzi ndikudya zakudya zokhala ndi zakudya zambiri zomwe zimathandiza kukula kwa mabakiteriya opindulitsa. Kutulutsa kosafunikira kwa mabakiteriya am'matumbo kumalumikizidwa ndi zovuta zaumoyo, kuphatikiza kutupa kosatha, khansa, matenda amtima, ndi mtundu wa 2 shuga ().

Zakudya izi ndi njira zabwino kwambiri zokuthandizani kukhala ndi thanzi labwino m'mimba:

• Zamasamba: broccoli, masamba a Brussels, kabichi, arugula, kaloti, kale, beetroot, Swiss chard, sipinachi, ginger, bowa, ndi zukini
• Mizu ndi tubers: mbatata, mbatata, zilazi, kaloti, sikwashi, ndi turnips
• Zomera zofesa: kimchi, sauerkraut, tempeh, ndi miso
• Zipatso: kokonati, mphesa, nthochi, mabulosi abuluu, raspberries, strawberries, kiwi, chinanazi, malalanje, mandarin, mandimu, mandimu, chilakolako cha zipatso, ndi papaya
• Mbewu zowonjezera: mbewu za chia, mbewu za fulakesi, mbewu za mpendadzuwa, ndi zina zambiri
• Mbewu zopanda Gluten: buckwheat, amaranth, mpunga (bulauni ndi woyera), manyuchi, teff, ndi oats opanda
• Mafuta athanzi: mapeyala, mafuta avocado, mafuta a coconut, ndi maolivi owonjezera a maolivi
• Nsomba: nsomba, tuna, hering'i, ndi nsomba zina zolemera omega-3
• Nyama ndi mazira: kudula nkhuku, ng'ombe, mwanawankhosa, Turkey, ndi mazira
• Zitsamba ndi zonunkhira: zitsamba zonse ndi zonunkhira
• Zogulitsa mkaka: kefir, yogurt, yogurt wachi Greek, ndi mafuta achikhalidwe
• Zakumwa: msuzi wa mafupa, tiyi, mkaka wa kokonati, mkaka wa mtedza, madzi, ndi kombucha
• Mtedza: mtedza wosaphika, kuphatikizapo mtedza, maamondi, ndi zinthu zopangidwa ndi mtedza, monga mtedza wa mtedza

Chakudya chomwe chimalimbikitsa kugaya chakudya chikuyenera kuyang'ana zamasamba zolimba, zipatso, ndiwo zamasamba, masamba a mkaka otukuka, mafuta athanzi, ndi nyama zopanda mafuta.

Zakudya zofunika kupewa

Kupewa zakudya zina ndikofunikanso kukulitsa thanzi m'matumbo.

Zakudya zina zawonetsedwa kuti zimayambitsa kutupa mthupi lanu, zomwe zitha kulimbikitsa kukula kwa mabakiteriya oyipa omwe amalumikizidwa ndi matenda ambiri ().

Mndandanda wotsatirawu muli zakudya zomwe zitha kuvulaza mabakiteriya athanzi, komanso zina zomwe amakhulupirira kuti zimayambitsa kugaya, monga kupindika, kudzimbidwa, ndi kutsegula m'mimba:

• Zogulitsa zopanga tirigu: mkate, pasitala, chimanga, ufa wa tirigu, msuwani, ndi zina zambiri.
• Mbewu zokhala ndi Gluten: balere, rye, bulgur, seitan, triticale, ndi oats
• Zakudya zosinthidwa: mabala ozizira, nyama yopatsa nyama, nyama yankhumba, agalu otentha, ndi zina zambiri.
• Katundu wophika: makeke, ma muffin, ma cookie, ma pie, mitanda, ndi pizza
• Zakudya zosakaniza osokoneza, mipiringidzo muesli, mbuluuli, pretzels, etc.
• Zakudya zosapatsa thanzi: zakudya zosala kudya, tchipisi ta mbatata, chimanga cha shuga, maswiti, ndi zina zambiri.
• Zakudya za mkaka: mkaka, tchizi, ndi ayisikilimu
• Mafuta oyeretsedwa: canola, mpendadzuwa, soya, ndi mafuta osungunuka
• Zosakaniza zochita kupanga: aspartame, sucralose, ndi saccharin
• Msuzi: Mavalidwe a saladi, komanso soya, teriyaki, ndi msuzi wa hoisin
• Zakumwa: mowa, zakumwa za kaboni, ndi zakumwa zina zotsekemera

Kupewa zakudya zopanda kanthu, zakumwa zoledzeretsa, zakumwa zotsekemera, mafuta oyengedwa, ndi zotsekemera zokometsera zitha kuthandiza kukula kwa mabakiteriya athanzi. Kudula zakudya zokhala ndi gilateni kapena zomwe zimayambitsa kugaya kumathandizanso.

Zitsanzo zamasabata 1

Pansipa pali mndandanda wazitsanzo zabwino za sabata imodzi kuti mukhale ndi thanzi labwino.

Amayang'ana kwambiri kuphatikiza zakudya zomwe zimalimbikitsa kukula kwa mabakiteriya athanzi pomwe amachotsa zakudya zomwe zimadziwika kuti zimayambitsa vuto lakumbuyo.

Zina mwazakudya zili ndi sauerkraut, mtundu wa kabichi wofesa wosavuta, wosavuta, komanso wotsika mtengo kukonzekera.

Lolemba

• Chakudya cham'mawa: mabulosi abulu, nthochi, ndi Greek yogurt smoothie
• Chakudya: saladi wobiriwira wosakanizidwa ndi mazira osaphika
• Chakudya: Ng'ombe ndi broccoli zimayambitsa-mwachangu ndi zukini Zakudyazi ndi sauerkraut

Lachiwiri

• Chakudya cham'mawa: omelet ndi ziweto zomwe mungasankhe
• Chakudya: zotsalira kuchokera ku chakudya chamadzulo cha Lolemba
• Chakudya: nsomba zam'nyanja zothandizidwa ndi saladi watsopano wam'munda

Lachitatu

• Chakudya cham'mawa: mabulosi abulu, yogurt wachi Greek, ndi mkaka wa amondi wosakoma wopanda mchere
• Chakudya: nsomba, dzira, ndi veggie frittata
• Chakudya: saladi wophika ndimu ndi mbali ya sauerkraut

Lachinayi

• Chakudya cham'mawa: oatmeal wopanda gluteni ndi 1/4 chikho cha raspberries
• Chakudya: zotsala pa chakudya chamadzulo cha Lachitatu
• Chakudya: nyama yankhuku yophika ndi masamba a Brussels ndi mbatata

Lachisanu

• Chakudya cham'mawa: kale, chinanazi, ndi mkaka wa amondi wosakoma
• Chakudya: beet, karoti, kale, sipinachi, ndi saladi wofiirira wa mpunga
• Chakudya: nkhuku zophikidwa zophikidwa ndi kaloti wokazinga, nyemba, ndi broccoli

Loweruka

• Chakudya cham'mawa: coconut-papaya chia pudding - 1/4 chikho cha mbewu za chia, 1 chikho cha mkaka wa kokonati wopanda shuga, ndi chikho cha 1/4 cha papaya wonyezimira
• Chakudya: nkhuku saladi ndi mafuta
• Chakudya: tempeh wokazinga ndi zipatso za Brussels ndi mpunga wofiirira

Lamlungu

• Chakudya cham'mawa: bowa, sipinachi, ndi frittata ya zukini
• Chakudya: Magawo a mbatata okhala ndi sipinachi, Turkey, ndi cranberries
• Chakudya: Wophika mapiko a nkhuku ndi mbali ya sipinachi yatsopano ndi sauerkraut

Menyu yamatumbo yathanzi iyenera kukhala yochuluka mu zipatso, ndiwo zamasamba, ndi mapuloteni owonda. Zomera zotsekemera monga sauerkraut kapena mkaka wotukuka monga yogurt wachi Greek ndizowonjezeranso zabwino kwambiri, chifukwa ndimagulu abwino a mabakiteriya athanzi.

Njira zina zowonjezera thanzi lanu m'matumbo

Ngakhale zakudya ndizofunikira pakukhalitsa wathanzi, pali zina zambiri zomwe mungachite.

Nazi njira zina zowonjezera thanzi lanu m'matumbo:

• Tengani chowonjezera cha maantibiotiki. Maantibiotiki amakhala ndi mabakiteriya opindulitsa omwe mwachilengedwe amapezeka mu zakudya zopatsa mphamvu. Kutenga mankhwala owonjezera ma probiotic, omwe mungapeze pa intaneti, kumatha kukonza thanzi lamatumbo ngati simupeza ma probiotic okwanira kudzera pazakudya zanu ().
• Kuchepetsa nkhawa. Kupsinjika kwakanthawi kwawonetsedwa kuti kumavulaza mabakiteriya opindulitsa. Zochita monga kusinkhasinkha kapena yoga zitha kuthandiza ().
• Pewani kusuta. Utsi wa ndudu umakhala pachiwopsezo cha matumbo angapo ndipo umatha kukulitsa kutupa m'mimba. Kusiya kusuta kumakweza mabakiteriya athanzi ndikuchepetsa kuchuluka kwa mabakiteriya oyipa ().
• Mugone mokwanira. Kusowa tulo kumatha kuyambitsa kufalikira kwa mabakiteriya athanzi, mwina zomwe zimapangitsa kuchuluka kwa matumbo ().
• Chepetsani kumwa mowa. Kafukufuku wasonyeza kuti kumwa mowa mopitirira muyeso kumatha kukulitsa matumbo mwa kulumikizana ndi mapuloteni ena (,,).

Ngati mukuganiza kuti muli ndi leaky gut syndrome, lingalirani kukayezetsa matenda a leliac.

Matendawa atha kukhala ndi zofananira.

Anthu ena amapezanso kuti zakudya monga Gut ndi Psychology Syndrome (GAPS) zimatha kuchepetsa zizolowezi zam'matumbo. Komabe, chakudyachi ndichopondereza kwambiri, ndipo palibe maphunziro asayansi omwe amachirikiza zonena zake zazaumoyo.

Kupatula pazakudya, yesetsani kumwa ma probiotic, kuti muchepetse nkhawa, kugona kwambiri, kupewa kusuta, komanso kuchepetsa kumwa mowa kuti mukhale ndi thanzi m'matumbo.

Mfundo yofunika

Leaky gut syndrome ndimaganizo omwe amayamba chifukwa cha kuchuluka kwa matumbo.

Amalumikizidwa ndi kuchuluka kwa matumbo opumira - mipata yaying'ono kwambiri m'makoma am'matumbo yomwe imapangitsa kuti mabakiteriya, poizoni, komanso tinthu tating'onoting'ono tazakudya tidutse pamakoma am'magazi anu.

Komabe, madokotala ambiri samazindikira kuti leaky gut syndrome ndi matenda azachipatala, popeza pakadali pano pali umboni wochepa wosonyeza kuti kuchuluka kwa matumbo m'matenda ndi vuto lalikulu lathanzi palokha.

Kuchulukanso kwa matumbo kumachitika limodzi ndi matenda osachiritsika monga matenda a leliac ndi mtundu wa 1 shuga. Komabe, ndizotheka kukhala chizindikiro cha matendawa, osati chifukwa.

Izi zati, pali njira zambiri zomwe mungatengere kuti mukhale ndi thanzi labwino.

Kuti muthane ndi matumbo otayikira, idyani zakudya zomwe zimalimbikitsa kukula kwa mabakiteriya athanzi, kuphatikiza zipatso, zopangidwa ndi mkaka, mafuta athanzi, nyama zowonda, ndi masamba olimba komanso owotcha.

Pewani zakudya zosakonzedwa bwino.

Muthanso kutenga ma probiotic, kuchepetsa nkhawa, kuchepetsa kugwiritsa ntchito NSAID, kupewa mowa, ndi kugona mokwanira.