Kodi Zakudya za Microbiome Ndi Njira Yabwino Kwambiri Yolimbikitsira Thanzi la M'matumbo?

Zamkati

• Kodi Zakudya za Microbiome Ndi Chiyani?
• Kodi Phindu Labwino Ndi Zoyipa Zazakudya Zama Microbiome Ndi Ziti?
• Mndandanda wa Zakudya Zakudya Zakudya Zam'madzi
• Zomwe Mungadye Pa Zakudya za Microbiome
• Zakudya Zomwe Muyenera Kupewa Pazakudya za Microbiome
• Zowonjezera Kutenga Zakudya za Microbiome
• Chitsanzo Chakudya Chamadzulo cha Microbiome
• Onaninso za

Panthawi imeneyi, mumadziwa bwino kapena mukudwala chilichonse chokhudzana ndi matumbo. Kwa zaka zingapo zapitazi, kafukufuku wina wagwiritsa ntchito mabakiteriya omwe amakhala m'mimba komanso momwe amalumikizirana ndi thanzi lathunthu. (Zakhala zikugwirizananso ndi thanzi la ubongo ndi khungu.) Mwachibadwa, zakudya zomwe zimapangidwira kulimbikitsa mabakiteriya athanzi m'matumbo anu a microbiome akhala akuwonjezeka, monga chodabwitsa cha zomera, autoimmune paleo, ndi zakudya zochepa za FODMAP. Ndiye pali zakudya za microbiome, zomwe zimapangidwira kuti zikhalebe ndi thanzi labwino m'matumbo poyendetsa njinga kudutsa magawo atatu ochotsa. Tikulankhula kukonzanso kwathunthu, osati botolo la tsiku ndi tsiku la kombucha. Nazi zonse zomwe muyenera kudziwa.

Kodi Zakudya za Microbiome Ndi Chiyani?

Dokotala wamba Raphael Kellman, MD, adapanga zakudyazo ndikuzilemba m'buku lake la 2015, Zakudya za Microbiome: Njira Yotsimikiziridwa Mwasayansi Yobwezeretsa Thanzi Lanu Lamatumbo ndi Kupeza Kuchepetsa Kuwonda Kwamuyaya.. Pomwe Dr. Kellman ali kumbuyo kwa zakudya za microbiome, akatswiri ena ambiri atuluka ndi mabuku ofanana ofotokoza zakudya zam'mimba kale komanso kuyambira Zakudya za Microbiome kugunda mashelufu. (Chitsanzo chimodzi ndi zakudya zolimbana ndi nkhawa.) Dr. Kellman amaika m’gulu la kuonda monga zotsatira zake, koma osati cholinga chachikulu cha zakudya.

Gawo loyamba ndi chakudya chochotsa kwa milungu itatu chomwe chimafuna kudula zakudya zomwe zimawononga thanzi lamatumbo, malinga ndi Dr. Kellman. Mumapewa kotheratu mndandanda wa zakudya kuphatikizapo mbewu, gluten, zotsekemera, mkaka, ndi mazira, ndikuyang'ana pa kudya zakudya zambiri za organic, zomera. Ndipo simaima pachakudya. Muyenera kusankha zinthu zoyeretsera zachilengedwe ndikuchepetsa kugwiritsa ntchito maantibayotiki ndi ma NSAIDs (mankhwala oletsa kutupa monga aspirin ndi ibuprofen).

Pakati pa gawo lachiwiri, lomwe limatha milungu inayi, mutha kuyambiranso kudya zomwe zidachotsedwa mgawo loyamba, monga zakudya zina za mkaka, mbewu zopanda gluteni, ndi nyemba. Chakudya chabodza chochepa chimaloledwa; muyenera kukhala ndi cholinga chotsatira 90 peresenti.

Gawo lomaliza ndi "lifetime tune-up," lomwe limakhudza kudziwitsa zakudya zomwe zimagwira ntchito ndipo sizigwira ntchito bwino ndi thupi lanu. Iyi ndiye gawo lopumula kwambiri, loyenera kwa nthawi yayitali, kuyitanitsa 70 peresenti kutsata. (Zokhudzana: Mukufunikira Zakudya Zambiri Kuti Mukhale ndi Thanzi Labwino la M'matumbo)

Kodi Phindu Labwino Ndi Zoyipa Zazakudya Zama Microbiome Ndi Ziti?

Kafukufuku wawonetsa kulumikizana komwe kungathe pakati pa zodzoladzola zam'matumbo ndi zinthu monga shuga, matenda amtima, ndi khansa. Chifukwa chake ngati chakudya chama microbiome amachita kukonza mapangidwe a microbiome, kumatha kubweretsa zofunikira zazikulu. Zimalimbikitsa kudya kwambiri, atero Kaley Todd, RD, wogwira ntchito yodyetsa anthu ku Sun Basket. "Zimalimbikitsanso kumwa zipatso ndi ndiwo zamasamba, kupewa zakudya zopangidwa ndi shuga ndi shuga wambiri, ndipo zimangoyang'ana masamba ndi nyama ndi mafuta abwino," akutero. "Ndipo ndikuganiza kuti anthu ambiri amatha kudya zakudya zonsezo bwino." Kuphatikiza apo, sikutanthauza kuwerengera kwama calorie kapena magawo oletsa.

Ma calories padera, chakudyacho chimakhala chokhwima, makamaka munthawi yoyamba, chomwe ndi vuto lalikulu. "Mukuchotsa magulu akulu azakudya monga mkaka, nyemba, mbewu," Todd akutero. "Mukutenga zakudya zomwe zimakhala ndi michere yambiri ndipo zimakupatsirani zabwino zonse ndikuchotseratu." Chifukwa thanzi la m'matumbo limakhala lokhazikika, salimbikitsa kutsatira zakudya zopangira boiler poyesa kukonza matenda okhudzana ndi m'matumbo: "Ndibwino kugwira ntchito ndi akatswiri azaumoyo panjira yoti mukwaniritse zabwinozo ndikukwaniritsa zolondola njira. " (Yogwirizana: Izi Ziwombankhanga Zam'madzi Zimayika Sauerkraut Kuti Zigwiritse Ntchito Bwino Kukhala Ndi Thanzi Lathanzi)

Kuphatikiza apo, ngakhale kafukufuku wokhudza momwe zakudya zingapindulire m'matumbo a microbiome akulonjeza, zambiri sizikudziwikabe. Ochita kafukufuku sananene motsimikiza momwe angadye kuti akwaniritse bwino. "Tili ndi chidziwitso chosonyeza kuti zakudya zimasintha ma microbiome, koma osati kuti zakudya zinazake zimasintha ma microbiome mwanjira inayake kwa munthu wina," a Daniel McDonald, Ph.D., director director a American Gut Project ndi post- wofufuza zachipatala ku University of California, San Diego School of Medicine, wauzidwa posachedwa Nthawi.

Mndandanda wa Zakudya Zakudya Zakudya Zam'madzi

Gawo lirilonse ndi losiyana pang'ono, koma monga lamulo, mudzafuna kuwonjezera zakudya zomwe zili ndi ma probiotics ndi prebiotics ndikupewa zakudya zosinthidwa. Nazi zina mwazakudya zomwe muyenera kudya komanso zomwe simuyenera kudya mukafika gawo lachiwiri:

Zomwe Mungadye Pa Zakudya za Microbiome

• Zamasamba: Katsitsumzukwa; leek; radishes; kaloti; anyezi; adyo; jicama; mbatata; zilazi; sauerkraut, kimchi, ndi masamba ena ofesa
• Zipatso: Mapeyala; rhubarb; maapulo; tomato; malalanje; nectarines; kiwi; chipatso champhesa; yamatcheri; mapeyala; yamapichesi; mango; mavwende; zipatso; kokonati
• Mkaka: Kefir; yogati (kapena yogati ya kokonati posankha nondairy)
• Mbewu: Amaranth; buckwheat; mapira; oats opanda gluteni; mpunga wabulauni; mpunga wa basmati; mpunga wamtchire
• Mafuta: Mtedza ndi batala wa mbewu; nyemba; fulakesi, mpendadzuwa, ndi mafuta a maolivi
• Mapuloteni: Mapuloteni anyama, opanda pake, opanda nkhanza; mazira a organic aulere; nsomba
• Zonunkhira: Sinamoni; turmeric

Zakudya Zomwe Muyenera Kupewa Pazakudya za Microbiome

• Zakudya zophimbidwa
• Mchere wogwirizanitsa
• Soy
• Shuga ndi zotsekemera zopangira (Zotsekemera za Lakanto zimaloledwa pang'ono)
• Mafuta a Trans ndi mafuta a hydrogenated
• Mbatata (kupatula mbatata)
• Chimanga
• Mtedza
• Bweretsani nyama
• Nsomba zapamwamba kwambiri (mwachitsanzo, ahi tuna, lalanje roughy, ndi shark)
• Juwisi wazipatso

Dr. Kellman akuwonetsanso kumwa zakumwa limodzi ndi zakudya zazing'onozing'ono, makamaka gawo loyamba.

Zowonjezera Kutenga Zakudya za Microbiome

• Chitsamba
• Kapuli asidi
• Adyo
• Kuchotsa mbewu za zipatso zamphesa
• Mafuta a Oregano
• Chowawa
• Nthaka
• Carnosine
• Mtengo wa DGL
• Glutamine
• Marshmallow
• N-acetyl glucosamine
• Quercetin
• Elm woterera
• Vitamini D.
• Ma Probiotic othandizira

Chitsanzo Chakudya Chamadzulo cha Microbiome

Mukufuna kuyesa? Izi ndi zomwe tsiku lakudya lingawonekere, malinga ndi Todd.

• Chakudya cham'mawa: Saladi ya zipatso ndi avocado, yokhala ndi ma cashews okazinga kapena kokonati wopanda shuga.
• Chotupitsa chakumadzulo: Maapulo odulidwa ndi batala ya amondi
• Chakudya chamasana: Msuzi wa nkhuku ya Veggie
• Chakudya chamadzulo: Kolifulawa wokazinga
• Chakudya chamadzulo: Salmon ndi turmeric, katsitsumzukwa wokazinga ndi kaloti, beets wothira, ndi kombucha

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