Matenda otchedwa leaky gut, omwe amadziŵika ngati ochulukitsa matumbo, amayamba kukhala oikapo patsogolo pa kafukufuku wawo pazochitika zambiri zaumoyo wamasiku ano, makamaka matenda a chitetezo cha mthupi ndi zina zotupa. Zochitika monga zosiyanasiyana monga nyamakazi, mphumu, autism, ndi kunenepa kwambiri.
Kuwonjezeka kwa m'mimba kutsekedwa kumaganiziridwa kuti ndi chifukwa cha boma limene magulu amphamvu a maselo akuphimba matumbo anu si olimba monga momwe ayenera kukhalira. Ngakhale kuti mipata imeneyi ingakhale yochepa kwambiri, imatengedwa kuti zinthu zosafunika zikulowerera m'magazi, zomwe zimayambitsa machitidwe a chitetezo cha mthupi zomwe zimayambitsa zizindikiro zosayenera.
Mwamwayi, pali zinthu zomwe mungachite kuti mukhale ndi thanzi la m'mimba.
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Idyani zokolola zambiri.Ngati chakudya chanu n'chofanana ndi chakudya chamadzulo chakumadzulo, mwina mulibe zipatso ndi ndiwo zamasamba zomwe mumadya . Komabe, chakudya chokhazikika chomera chimakhala ndi phindu pazitsulo zonse, ndi microflora mkati, m'matumbo. Zipatso ndi ndiwo zamasamba zili ndi prebiotics zomwe zimawoneka kuti zithandiza kuchepetsa matumbo a m'mimba. Pachifukwachi, izi zikhoza kukhala chifukwa cha njira yomwe mavitamini omwe amapanga zomera amapanga mafuta amtundu wafupipafupi (SCFAs). Ma SCFA awagwirizanitsa ndi kukhala ndi thanzi labwino la m'mimba.
Yesetsani kuphatikiza zipatso ndi ndiwo zamasamba pa chakudya chilichonse , komanso kuzipanga chisankho chanu chophweka. Mukhoza kuwonjezera masamba osungira mazira m'mawa, kukhala ndi saladi masana, ndi kudzaza theka la mbale yanu yamasamba ndi masamba. Nthawi zonse onetsetsani kuti muli ndi maapulo, mapeyala, malalanje, zipatso, ndi kudula masamba obiriwira kuzungulira zakudya zopanda zakudya komanso usiku wamakono mumchie. Ngati n'kotheka, sankhani zokolola zamakono kapena zapakhomo kuti musachepetse mankhwala anu ophera tizilombo.
Ngati muli ndi IBS, mungakhale omasuka kusankha masamba ndi masamba kuti musayambe . Zakudya zochepa za FODMAP zatsimikiziridwa kuti sizing'onozing'ono zochititsa zizindikiro zosayenera zakumimba kwa anthu omwe ali ndi IBS. Komabe, zakudya zochepa za FODMAP sizinapangidwe ngati zakudya za nthawi yayitali, komanso zipatso zambiri ndi zamasamba zabwino kwambiri zimapangitsa kuti matupi anu akhale abwino. Kuti mupeze zotsatira zabwino, yambani ndi katswiri wodziwa bwino zakudya kuti mupitirize kubwezeretsa zakudya zapamwamba za FODMAP mu zakudya zanu kuti mudziwe kuti zakudya ndi ziti, thupi lanu lingakhoze kulekerera popanda kukhala chizindikiro.
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Idyani zoyera.Kudya njira zabwino zoyenera kudya zakudya zomwe zimagwiritsidwa ntchito mochepa - zakudya zomwe agogo anu aakazi amadziwa. Zakudya za kumadzulo zakumadzulo zimakhala ndi mafuta oopsa, shuga, ndi zakudya zopangidwa bwino, zomwe zimawoneka kuti zimasokoneza malonda anu. Fructose ikuwoneka kuti ikuvulaza kwambiri pamatumbo - kotero samapezerani madzi okometsera okoma ndi zakudya zowonongeka zomwe zili ndi manyuchi a chimanga cha fructose.
Yesetsani kupeŵa chakudya chosavuta, zakudya zamkati, zakudya zopanda pake, ndi zakudya zolimbitsa thupi. Werengani malemba mosamalitsa. Ngati simukudziwa chomwe chiripo, ndiye kuti matumbo anu sadziwa. Sitikudziwika bwino kuti zotetezera zotani, zokometsera zokongoletsera, zakudya za zakudya ndi zina zowonjezera zakudya zimakhala m'matumbo wathanzi, koma sizingatheke kuti mankhwala ngati amenewa angawonongeke.
Ngati n'kotheka, sankhani kudya zakudya zamtchire zokhala ndi msipu, zipatso ndi ndiwo zamasamba, komanso zakudya zabwino monga nsomba, mtedza, maolivi, maolivi ndi kokonati. Lolani kuti, "gulitsani malo osungiramo masitolo," khalani mtsogoleri wanu kuti muzidya zoyera mumatumbo anu.
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Lowani ma probiotics anu.Maantibayotiki ndi "mabwenzi" omwe amagwiritsidwa ntchito kuti athandize thanzi la tizilombo toyambitsa matenda. Kafukufuku ambiri asonyeza kuti maantibiobio angathandizenso kulimbitsa matumbo. Mukhoza kupeza ma probiotic kudzera pogwiritsira ntchito mankhwala opatsirana pogwiritsa ntchito mankhwala kapena kupyolera kudya zakudya zowonjezera. Nazi nkhani ziwiri zokuthandizani kutsata kwanu kuti mutenge ma probiotics ambiri:
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Sungani nkhawa zanu.Pali umboni wakuti kupanikizika kwambiri kwa maganizo kumakhudza thanzi la m'matumbo, zomwe zidzakhudza thanzi la m'mimba. Nthawi zonse, yesetsani kupeŵa mikhalidwe yovuta ndi anthu. Monga momwe nthawi zambiri zimakhala zosavuta kunena kuti zatha, mukhoza kuthana ndi mavuto a thupi lanu pogwiritsa ntchito malingaliro / thupi lomwe lawonetsedwa kuti likhale loletsa dongosolo la mitsempha ndi kukulitsa kupirira kwanu kwa osokoneza moyo. Izi zikuphatikizapo:
- Kusinkhasinkha mwalingaliro
- Zochita zolimbitsa thupi
- Zosangalatsa zozizira
- Tai Chi
- Yoga
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Tengani zina zowonjezera matumbo.Kafukufuku woyamba anafotokoza mavitamini ochepa ndi mavitamini omwe angakhale ndi phindu linalake lopangira matumbo. Kumbukirani kuti nthawi zonse funsani dokotala musanatenge china chilichonse.
Mavitamini
Palinso kafukufuku wina woyambirira wopereka kuti mavitamini a A ndi D omwe akusowa akugwirizanitsidwa ndi kuwonjezeka m'mimba m'mimba. Nazi nkhani zina zothandiza kukutsogolerani kuwonjezeka kwa vitamini:
- Zofunikira za Vitamin A ndi Zakudya
- Zofunikira za Vitamin D ndi Zakudya Zowonjezera
Zakudya
Lipoti lina lofufuza kafukufuku limapanga mulandu kuti agwiritse ntchito glutamine ndi curcumin monga njira yowonjezera matumbo operekera chiwalo. Pano pali zambiri pazowonjezera ziwirizi:
- L-Glutamine: Ubwino wa Zaumoyo, Ntchito, ndi Zambiri
- Mvula (Curcumin) ya Thanzi: Zaumoyo Zaumoyo, Zochita, Zotsatira Zowonjezera & Zambiri
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Taganizirani kupita kopanda tirigu.Ochita kafukufuku ambiri ndi okhulupirira amakhulupirira kuti mbewu zonse zimapangitsa kuti kutupa thupi, ngakhale anthu omwe alibe matenda a celiac. Kusindikiza kwina kofalitsidwa, kumatsimikizira kuti pali phindu lalikulu lofufuza kafukufuku amene tirigu makamaka, amachititsa kuwonjezeka kwa matumbo m'mimba ndi kuyambira kwa matenda opweteka ndi omwe amatha kudzipha. Ofufuzawa akukhulupiliranso kuti mbewu zina zimangokhala zopweteka, koma kufufuza kwina kuyenera kuchitidwa musanafike zogwirizana.
Ngati mutasankha kupita ku tirigu-, gluten-, kapena tirigu, ndikofunika kuti muyambe kuyang'aniratu kuti mukhale ndi matendawa. Kuyesedwa kumeneku ndi kolondola ngati mukudya gluten pa nthawi yoyesedwa. Ndikofunika kudziwa ngati muli ndi matenda a celiac monga matendawa akukufuna kuti musadye zowonongeka.
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Pewani kumwa mowa kwambiri.Ngakhale kuti mowa pang'ono sungakhale ndi thanzi labwino , kumwa mopitirira muyeso kwasokoneza thanzi la m'mimba. Kwa amayi, izi sizikutanthauza kumwa mowa umodzi patsiku, koma kwa amuna malire ayenera kumwa zakumwa ziwiri patsiku. Moyenera, wina sakanamwa tsiku lililonse.
Zambiri za mowa zili ndi mbewu. Zakudya zopanda chakumwa zomwe zimakhala ndi zakumwa zoledzeretsa zimakhala ndi ma brandy, mabedi opanda gluten, vinyo, tequila ndi vinyo.
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Sip Some Bone Broth?Malinga ndi ndondomeko ya GAPS ya machiritso a m'matumbo, akatswiri ambiri odwala amalumbira ndi msuzi ngati fupa lothandizira kutupa. Mwamwayi, panopa, izi ndizochepa pofufuza kafukufuku wolimba kuti zitsimikize izi. Komabe, msuzi (wokonzedwa, wosagula sitolo) wakhala gawo la anthu kudya kwa zaka mazana ambiri ndipo ndizomwe zimatsitsimula ndi zokoma - zikhalidwe zonse zomwe ziridi zabwino kwa moyo, ngati si thupi.
Zotsatira:
Bischoff, S. et.al. "Kupachika kwa m'mimba - chida chatsopano choletsa matenda ndi mankhwala" BMC Gastroenterology 2014 14: 189.
Guzman, J., Conlin, V. & Jobin, C. "Zakudya, Microbiome, ndi Epithelium Intestinal:" Essential Triumvirate "?
Punder, K. & Pruimboom, L. "Zakudya" 2013 5: 771-787.
Rapin, J. & Wiernsperger, N. "Zolinga Zosakaniza Pakati pa Matenda Opatsirana ndi Zakudya Zakudya: Zomwe Zingatheke Zochiritsira za Glutamine" Zipatala 2010 65: 635-643.