Zotsatira Zazakudya Zaku Mediterranean Pa Thanzi Lamatumbo Zitha Kukuthandizani Kukhala Ndi Moyo Wautali

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• Chifukwa Chake Muyenera Kusamala Zolumikizana Pakati Pazakudya Zaku Mediterranean ndi Gut Health
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Pankhani yokhudza zakudya, anthu okhala mozungulira nyanja ya Mediterranean akuchita bwino, osati chifukwa chongotengera magalasi ofiyira nthawi zina. Chifukwa cha kafukufuku wambiri wazakudya zaku Mediterranean, zalemba mndandanda wazakudya zabwino kwambiri za US News & World Report zaka zitatu motsatira. Pali zambiri zokonda pazakudya, koma kafukufuku watsopano akuwonetsa mphamvu zake zokondweretsa: kuthekera kolimbikitsa thanzi lamatumbo. Kafukufukuyu, wofalitsidwa munyuzipepala yazachipatala BMJ, akuwonetsa kuti kutsatira zakudya kungasinthe thanzi lamatumbo m'njira yomwe imalimbikitsa moyo wautali.

Izi ndi zomwe zidachitika: Mwa okalamba 612 ochokera ku UK, France, Netherlands, Italy, ndi Poland, 323 adatsata zakudya za ku Mediterranean kwa chaka chimodzi, ndipo ena onse adapitiliza kudya monga amachitira mwezi umodzi womwewo. Ngakhale zakudya za ku Mediterranean nthawi zambiri zimakhala ndi malangizo osayenerera, olemba kafukufuku adazifotokoza ngati njira yodyetsera yomwe imayang'ana "kuchuluka kwa ndiwo zamasamba, nyemba, zipatso, mtedza, maolivi ndi nsomba komanso kudya nyama yofiira ndi mkaka ndi mafuta okhutira," malinga ndi pepala lawo. Maphunzirowa adaperekanso zotengera poyambira ndikumapeto kwa kafukufukuyu wazaka zonse, ndipo ofufuza adayesa zitsanzozo kuti adziwe momwe amapangidwira tizilombo toyambitsa matenda m'matumbo.

Mawu ofulumira pa gut microbiome (ngati mukuganiza, WTF ndichomwecho ndipo ndichifukwa chiyani ndiyenera kusamala?): Pali mabiliyoni ambiri a mabakiteriya omwe amakhala mkati mwa thupi lanu komanso pamwamba pa khungu lanu-ambiri mwa iwo amakhala m'matumbo. Matenda anu am'mimba amatanthauza mabakiteriya am'mimba, ndipo kafukufuku akuwonetsa kuti ma microbiome am'mimba atha kukhala ndi gawo lalikulu pamoyo wanu, kuphatikiza chitetezo cha mthupi lanu ndi thanzi lamtima (zambiri pamatumbo microbiome pang'ono).

Kubwerera ku kafukufukuyu: Zotsatirazo zawonetsa kulumikizana pakati pakutsata zakudya za ku Mediterranean ndikukhala ndi mitundu ina ya mabakiteriya omwe amakhudzana ndi kuchuluka kwamafuta ochepa amchere komanso kuchepetsa kutupa. (Short-chain fatty acids ndi mankhwala omwe amateteza kumatenda oyambitsa matenda.) Zowonjezerapo, zitsanzo zakunyumba zaku Mediterranean dieters zidawonetsa mitundu yochepa ya mabakiteriya omwe adalumikizidwa ndi mtundu wa 2 shuga, khansa yoyipa, atherosclerosis (zomangamanga m'mitsempha), cirrhosis (matenda a chiwindi), ndi matenda opatsirana am'mimba (IBD), poyerekeza ndi zitsanzo zamipando yamaphunziro omwe sanatsatire zakudya za ku Mediterranean. Kutanthauzira: Poyerekeza ndimatumbo a anthu omwe amatsata zakudya zina, matumbo a Mediterranean dieters amawoneka kuti ali ndi zida zothetsera kutukusira komanso matenda osiyanasiyana. (Zokhudzana: 50 Easy Mediterranean Diet Recipes and Meal I)

Zimakhala bwino: Ofufuza atafufuza mitundu ina ya mabakiteriya omwe anali ofala kwambiri mwa anthu omwe adatsatira zakudya za ku Mediterranean, adapeza kuti mabakiteriya a Mediterranean dieters amagwirizanitsidwa ndi mphamvu yogwira bwino ndi ubongo poyerekeza ndi mabakiteriya a maphunziro omwe amatsatira ena. zakudya. Mwa kuyankhula kwina, kudya zakudya za ku Mediterranean kumawoneka kuti kumalimbikitsa matumbo athanzi zomwe ndizofunikira kuti muchepetse thupi ndipo ukalamba. Ndipo, kunena momveka bwino, zakudya za ku Mediterranean zomwe zingapindule ndi thanzi la m'matumbo "sizimangokhala kwa anthu okalamba," monga momwe kafukufuku wina adasonyezera pa nkhaniyi, olemba kafukufuku analemba.

Mpaka pano, olembawo adawona kuti mapepala awo si okhawo omwe amafufuza momwe zakudya za ku Mediterranean zimakhalira ndi thanzi labwino. Kafukufuku m'modzi wa 2016 ndi kafukufuku wina wa 2017 nawonso adapeza kulumikizana pakati pa kudya ndikuchulukitsa kwakanthawi kochepa kwamafuta a asidi (aka mankhwala omwe angateteze thupi kumatenda oyambitsa matenda).

Chifukwa Chake Muyenera Kusamala Zolumikizana Pakati Pazakudya Zaku Mediterranean ndi Gut Health

Akatswiri ambiri azakudya amaganiza kuti kudya zakudya zosiyanasiyana ndizofunikira kuti mukhale ndi matumbo oyenera, ndipo zakudya za ku Mediterranean zimalola zosiyanasiyana. Imatsindikanso zakudya zomwe zili ndi michere yambiri, yomwe imalimbikitsa kuchuluka kwa tiziromboti tambiri.

Ndiye, bwanji muyenera kusamala? Apanso, thanzi lamatumbo limagwira gawo lofunikira paumoyo wathunthu. Makamaka: "Matumbo a microbiome amalumikizana ndi makina athu onse, kuphatikiza chitetezo chamthupi ndi minyewa," atero a Mark R. Engelman, MD, director of clinical consulting for Cyrex Laboratories. "Ili ndi mabiliyoni ambiri a zamoyo zomwe zimadya zomwe zili mkati mwake, makamaka m'matumbo." Ndipo zakudya za ku Mediterranean zikuwoneka kuti zimapereka mabakiteriya abwino a m'matumbo chakudya ndi malo omwe amafunikira kuti apambane, akufotokoza Dr. Engelman. "[Mabakiteriya abwino] amatumiza zizindikiro zofunika kwambiri ku thupi lathu lonse zomwe zimalimbikitsa thanzi," akutero. "Njira imodzi yofunika kwambiri ndikuti kutupa kuthe." (BTW, nayi momwe kutupa kumakhudzira thupi-komanso momwe mungayambire kutsatira dongosolo losagwirizana ndi zotupa pazakudya.)

Ngati mukusowa chifukwa china chokonda zakudya zaku Mediterranean, muli nazo. Engelman akuti: "Kafukufuku waposachedwayu ndi ena ambiri amatsimikizira mwamphamvu kuti iyi ndi njira yodyera kuti munthu akhale ndi thanzi labwino komanso akhale ndi moyo wautali."

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