Momwe tizilombo toyambitsa matenda tingatengere mbali zowonjezereka za thanzi
Nthawi zambiri timayang'ana dongosolo lathu loti tizilombo toyambitsa matenda (m'matumbo) pamene zinthu monga kubvula, kudzipweteketsa, kunyoza, kupweteka, ndi kusuntha kwa matumbo kumabuka. Koma lero, tikumvetsa kuti dongosolo la kudya, ndi microbiome limene limakhala mkati mwake, limakhudza zambiri kuposa zovuta izi.
Odwala omwe amabwera kwa ine kufunafuna njira zothetsera nkhawa, kupanikizika, kusinthasintha maganizo, ubongo wa ubongo, ndi kutopa zimadabwa ndikayamba ndikufunsa za njira zabwino zodyera ndikupereka njira zothandizira kuti mukhale ndi thanzi labwino.
Ngakhale mutadziwa kale mtsempha wanu umakhudza thanzi lanu lonse, zingakhale zodabwitsa kumva kuti matumbo ndi ubongo zimagwirizananso.
Mbali Zambiri (ndi Ntchito) za Gut
Matumbo anu amatenga tsamba lanu la m'mimba, lomwe ndi ziwalo zozembera zomwe zimayanjanitsidwa mu chubu lalitali, lopotoka kuchokera pakamwa panu kupita kwa anus; imaphatikizapo chiwindi, mapulaneti, ndi ndulu. Pambuyo pakamwa panu pamabwera matumbo, m'mimba, matumbo aang'ono ndi aakulu, ndi anus. Zonsezi zimagwirira ntchito limodzi ndi mabiliyoni ambiri mabakiteriya (tizilombo toyambitsa matenda) kuti mutembenuze zakudya zomwe mumadya mu mafuta omwe thupi lanu likusowa, ndikuwonongeka.
Matumbo abwino ndi mabakiteriya amathandizanso kuteteza matenda, kuchepetsa poizoni, ndi kumenyana ndi mabakiteriya oipa omwe angakuchititseni kudwala. Ndipo inde, zimakhudzanso ubongo wanu.
Mtsuko-Ubongo
Inu mwamverera "agulugufe" mimba mwanu pamene mwamanjenje, molondola? Imeneyi ndi chitsanzo chimodzi chokha cha m'matumbo anu-ubongo kuntchito.
Maselo ambiri a mitsempha omwe amatha kulankhulana ndi ubongo mumutu mwanu. Mitsempha iyi ikhoza kuyambitsa kusintha kwa maganizo pakati pa anthu omwe ali ndi vuto labwino la thanzi labwino.
Taganizani za izo. Nenani kuti mumadya mwanjira yomwe imakwiyitsa zakudya zambiri zomwe zimagwiritsidwa ntchito ndi GI, monga mwachitsanzo.
Zakudya zimenezi zimayambitsa magawo a shuga m'magazi komanso opitotoxins-zomwe zimayambitsa matenda a mitsempha yanu kutumiza chizindikiro ku ubongo wanu chomwe chimamveka ngati alamu, kukupangitsani kumenyana kapena kuthawa. Chotsatiracho chingakhale ndi nkhawa ndi nkhawa.
Pazithunzi, mukhoza kumangokhala ndi nkhawa chifukwa chogwira ntchito yodetsa nkhawa kwambiri kapena kukhalabe mumsewu. Pachifukwa ichi, ubongo wanu ndi thupi lanu kumasula mahomoni monga adrenaline ndi cortisol, yomwe imayankhula ndi mitsempha mumatumbo anu ndipo ikhoza kuyambitsa kupweteketsa m'mimba, kupweteka, ndi kutsekula m'mimba.
Kupeza Kusamala: Kutupa, Thupi, Maganizo
Asayansi akubwera kuti amvetsetse kuti ubale uwu pakati pa matumbo anu, ubongo, ndi thupi lanu lonse zimagwirizanitsidwa mwakuya muzochitika zambiri. Phunziro lofunikira ndilokuti pali zambiri zomwe mungachite kuti muthandize thupi lanu, ubongo, ndi matumbo kukhala okhutira ndi oyenera-mumafunikira kuti agwire ntchito pamodzi.
Gwiritsani Ntchito Chakudya Monga Mankhwala: Izi ndi zophweka ngati mumaphwanya zakudya m'magulu awiri-zomwe zimayambitsa kutupa ndi zomwe sizikugwiritsidwa ntchito. Ndikulangiza, makamaka ngati mukuvutika kwambiri ndi matenda osokoneza bongo, mumatha kupuma kuchokera ku zakudya zofiira, monga mkaka, mkaka, gluten, shuga woyengedwa ndi zakudya, mowa, khofi, ndi zakudya zina.
Nthawi zambiri "detox" ya sabata imayamba bwino; ndiye mungayambe kubwezeretsanso zakudya izi pamodzi ndikuwona momwe mumamvera. M'malo mwa zakudya zotupa, ndikulimbikitsa mbewu zonse monga mpunga wofiira, quinoa, nyemba, masamba, ndi zipatso zina. Ganizirani pa madzi akumwa ndi tiyi.
Ganizirani Zowonjezerapo: Ngakhale mutadya zakudya zathanzi, pali zowonjezera zitatu zomwe ndimakonda ndikuthandizani kuti musamadziwe bwino.
- Mapulojekiti : Ngakhale kuti pali zotsutsana zambiri pazachipatala , ndikuzipeza zothandiza pakuletsa chimbudzi komanso kuti mukhale ndi tizilombo toyambitsa matenda. Tengani ma probiotic apamwamba kwambiri m'mawa uliwonse; sankhani choonjezera ndi pafupifupi 50 biliyoni CFU (magulu opanga ma unit).
- Mavitamini a m'mimba : Izi zimapangitsanso ntchito kuti muwononge zomwe mumadya mu tizigawo ting'onoting'onoting'ono ting'onoting'ono, zomwe zimapangitsa kuti muzitha kudya zakudya zanu ndikudya zakudya zake. Ndikupangira kutenga makapulo awiri kapena awiri a mavitamini a m'mimba ndi chakudya chanu chamadzulo, chakudya chamadzulo kapena chakudya chamadzulo. Sankhani mavitamini a m'mimba ndi amylase (omwe amatsitsa otsika), lipase (yomwe imaphwanya mafuta), ndi protease (yomwe imaphwanya mapuloteni).
- Glutamine : Zakudya zoperewera ndi nkhawa zingayambitse kutentha kwapakati-pamene magulu pakati pa maselo a m'mimba amatha kumasula, kulola kunja kwina zinthu ndi poizoni kuti zilowerere m'magawo onsewo, zomwe zimakhudza thupi lonse. Izi amino acid amayesetsa kulimbitsa matayala anu ndi kuthandiza "kusindikiza" izo; mutenge magalamu awiri kapena awiri tsiku lililonse.
Yesetsani Maganizo: Kupsinjika maganizo ndi kuwonjezereka maganizo kumachepetsanso kuchuluka kwa mahomoni osokoneza maganizo, omwe amachititsa kuti zizindikirozo zikhale zowononga matumbo anu. Pali njira zambiri zomwe mungagwiritsire ntchito malingaliro anu mu tsiku lanu, ndipo mungapeze ambiri mwa iwo osavuta kugwiritsa ntchito kuposa momwe mukuganizira.
Kusinkhasinkha kosavuta ndi malo abwino oyamba:
- Khalani kwinakwake ndikuika timer kwa mphindi zitatu.
- Tengani mpweya wakuya ndikuponyera kunja.
- Tsekani maso anu. Lembani ndi kuganizira kwambiri mpweya umenewo: Mvetserani bwino ndikulowa m'mimba mwako, ndiyeno mutuluke, muthamangitse mpweya wanu pang'onopang'ono, mutenge mgwirizano wanu wamimba.
- Pitirizani, kuyang'ana mphamvu zanu zonse zamaganizo pazinthu zonse zomwe mumapanga komanso phokoso lililonse. Pamene malingaliro anu akuyendayenda-ndipo izo zidzatero, chifukwa icho ndi chikhalidwe chake-kungobweretsa cholinga chanu kumbuyo kwa mpweya wanu. Lolani maganizo anu kuyendetsa mwakachetechete mu malingaliro anu, monga magalimoto akungolola msewu. Pitirizani mpaka nthawi yanu yatha.
Ziribe kanthu ngati mutagwiritsa ntchito zonse koma mpweya umodzi ukuyendayenda m'malingaliro anu- khama la kusinkhasinkha ndilofunika.
Gwiritsani Ntchito Njira Yophulika: Chifukwa cha kuchuluka kwa teknoloji m'miyoyo yathu, komanso nthawi zambiri zomwe zimatipatsa zambiri, ndikupempha kuti "tisiye" poletsa zipangizo zamagetsi kuchokera kuchipinda mwako ndi mmawa. Zikafunika ngati izi zingawoneke, matelefoni, mapiritsi, laptops, ndi televizioni zonse zimasokoneza kwambiri komanso zimagwiritsa ntchito zipangizo zowonongeka. Mukadzuka m'mawa, musakhudze imelo yanu, foni, kapena chipangizo chilichonse chogwiritsa ntchito magetsi kapena batri.
Kumapeto kwa tsiku, matumbo anu ndiwo maziko a thanzi lanu. Kusokonezeka maganizo, chakudya, ndi chilengedwe zimagwirira ntchito pamodzi kuti mudziwe thanzi lanu labwino, zomwe zimakhudza thanzi lanu lonse. Gwiritsani ntchito njirazi kuti mukhale wathanzi komanso osangalala zaka zikubwerazi.
> Zotsatira:
> Kalata ya Medical Harvard. Kupanikizika ndi Kutengeka Kwambiri. Chigwilo
> Mu C, Yang Y, Zhu W. Gut microbiota: Wopereka mtendere wamtendere. Malire mu Microbiology. 2016; Mar (7): 345.
> Vuto la PPJ, Van rood YR, Masclee AAM. Kuyesedwa kwachipatala: phindu lalifupi ndi lalitali la maphunziro odzisangalalo kwa matenda opweteka a m'mimba. Pharmacology and Medical Therapeutics. 2007; July 12: 943-952.