Paleo Zakudya ndi IBS

Chakudya cha Paleo ndi njira yodyera yomwe imachokera pakuyesera kudya monga abambo athu omwe ankasaka. Chiphunzitso cha zakudya ndikuti matupi athu anasintha kuti adye zomwe zinalipo panthawiyo - ndiwo zamasamba, zipatso, ndi nyama zowonda. Ovomerezeka a Paleo amanena kuti asaka-osonkhanitsa awa anali athanzi komanso oyenera, ndi matupi ndi mano amphamvu, ndipo sanavutike ndi matenda a masiku ano.

Malingana ndi ovomereza Paleo Diet, kuwonjezera kwa mbewu ku zakudya zathu pafupifupi zaka 10,000 zapitazo kunabweretsa mavuto ambiri a thanzi. Zavomerezedwa kuti tirigu anali abwino ndipo amaloledwa kuti apindule ndi chitukuko chokhazikika, koma ankaganiza kuti anabweretsa:

• Matenda a mano
• Matenda a mtima
• Matenda a shuga
• Kunenepa kwambiri

Chakudya Chololedwa Paleo Chakudya

• Zipatso
• Zamasamba zosalimba
• Mafuta abwino (azitona, mafuta a azitona, mtedza, mapeyala)
• Zakudya za nyama (ng'ombe yodyetsedwa ndi udzu, yodyetseratu nkhumba, nkhuku yodula, nsomba)

Zakudya Zopewera Paleo Chakudya

• Zakudya za mkaka
• Njere (kuphatikizapo tirigu, rye, balere, chimanga, mpunga)
• Zomera (nyemba, mphodza, mtedza, nandolo)
• Shuga woyengedwa
• Mafuta a masamba (kuphatikizapo canola, chimanga, mandimu, soya)
• Zakudya zothandizidwa zili ndi zonsezi

Mapindu Amtengo Wapatali wa Paleo Chakudya

Monga mu zinthu zambiri zomwe sizikuphatikizapo kupanga phindu, sipanakhalepo maphunziro ochuluka a zachipatala za zakudya.

Phunziro laling'ono lapangidwa ndipo zotsatira zimasonyeza kuti zakudya za Paleo zingakhale zothandiza:

• Kuchepetsa kulemera
• Kulimbitsa magazi
• Kulimbitsa shuga wa magazi
• Kupititsa patsogolo kuteteza insulini
• Kupititsa patsogolo mafilimu (cholesterol ndi triglycerides)

Phunziro lachidziwikire la nthawi yayitali ndi lalikulu liyenera kuchitidwa musanafikepo mfundo iliyonse yokhudzana ndi chitetezo ndi kupambana kwa zakudya.

Zolinga za Paleo Zakudya

Chimodzi mwa mayesero aakulu a zakudya ndi kusowa kwa mayesero a zachipatala. Kuphatikiza apo, ena ofufuza amafunsa zokhudzana ndi thanzi la makolo athu. Akatswiri ena amadya nkhawa za kuchepa kwa zakudya zomwe zimayambitsa matenda ndi nyemba, komanso nkhawa za mafuta odzaza ndi zakudya zambiri.

Paleo Zakudya ndi IBS

Ngakhale kuti ndamva nkhani zambiri zokhudzana ndi IBS zowonongeka kamodzi pamene munthu amasintha zakudya za Paleo, sindinathe kupeza kafukufuku wokhudza nkhaniyi. Ndondomeko yomwe ndinapeza ndi imeneyi kuchokera ku lipoti lina lofufuza, "Zakudya zonse zopanda tirigu ndi zakudya zamagazi kuchokera ku tubers, masamba, ndi zipatso zingapangitse tizilombo toyambitsa matenda mogwirizana ndi kusinthika kwathu, zomwe zingathe kufotokozera zozizwitsa zokhazokha umoyo wachabechabe wa anthu omwe si anthu amitundu yambiri, komanso mphamvu yowona ya "Paleolithic" zamakono zogwiritsa ntchito mankhwala osokoneza bongo. Ndingakonde kufufuza kafukufuku wokhudzana ndi zotsatira, komanso chitetezo cha nthawi yaitali, cha Paleo pa zizindikiro za m'mimba komanso thanzi la m'matumbo.

Izi zanenedwa, si nkhani yakuti chakudya chakumadzulo chotchedwa Western high-carbohydrates, chimayambitsa kunenepa kwambiri, shuga ndi matenda a mtima, komanso kuwononga microbiomes. Kusankha zamasamba, zipatso, ndi mapuloteni ambiri, komanso kudula zakudya zopangidwa ndi shuga wambiri, tirigu woyengedwa, ndi mafuta osasamala ndi njira yowonjezera thanzi labwino.

Ngati mutasankha kuyesa Paleo Chakudya, chonde lembani nkhaniyi ndi dokotala wanu. Mungafune kuyamba ndi kusankha zipatso zochepa ndi zobiriwira kuti musayambe kuwona zizindikiro za IBS pamene thupi lanu limasintha njira yatsopano yodyera.

_Zotsatira:

_{Cordain, L. "Zakudya za Paleo Zosinthidwa" Hoboken, NJ: John Wiley & Sons, Inc. 2011}

_{Frassetto, L. "Mapangidwe amadzimadzi ndi opanga thupi kuchokera ku kudya khungu la mtundu wotchedwa paleolithic, wosaka-gatherer zakudya" European Journal of Clinical Nutrition 2009 63: 947-955.}

_{Spreadbury, I. "Kuyerekezera ndi zakudya za makolo kumasonyeza kuti zakudya zamagetsi zamadzimadzi zimayambitsa kutupa kwa tizilombo toyambitsa matenda, ndipo mwina ndizo zimayambitsa matenda a leptin ndi kunenepa kwambiri" Shuga, Metabolic Syndrome ndi Kutaya Kwambiri: Target and Therapy 2012 5: 175-189.}

_{Sisson, M. "Cholinga cha Primal" 2012 Malibu, CA: Primal Nutrition, Inc.}