Maitiro ematumbo hutano anogona kukanganisa hutano hwako hwese

Wellness

Unoda kuziva kuti une hutano hwakadii? Zvakanaka iwe ungangoda kuenda kumberi kupfuura dumbu rako kuti uzive. Kunyangwe iwe uchigona kufunga nezve mabhakitiriya sechinhu chakaipa, mabhakitiriya akanaka ari mudumbu mako akakosha zvakanyanya kuhupenyu hwako. Zvinogona kukushamisa iwe kuti hutano hwakawanda sei hunogona kukanganisa muviri wese.

Chikamu chikuru che immune system yako inogara chaizvo mune yako GI turakiti , sekutsvaga kwakaitwa paJohn Hopkins Medical School. Zvidzidzo zvinoratidza kuti kuchengetedza chirwere chine hutano chakakosha kune immune homeostasis , kuti ura hwako hunogona kukanganisa allergies iwe unosangana , uye ura husina hutano hungave yakabatana nezvirwere zvakaita sekuora mwoyo nekenza .

Ura ndipo panobva kupi simba rese kumuviri rinobva, anodaro Rudolph Bedford, MD, gastroenterologist kuProvidence Saint John's Health Center muSanta Monica, CA. Iwe unogona kutaurira mashandiro anoita muviri seyakazara kubva padumbu.

Kuti unzwisise zvakawanda, iwe unofanirwa kuziva kuti chii hutachiona hutachiona uye kuti izvo zvaunodya zvinogona kukanganisa hutano hwako hwese.

Kurwadzisa kunoita hutumbu muviri wese

Utumbo microbiome yako inoreva kune mabhakitiriya uye zvimwe zvipuka zvinogara mudumbu, anotsanangura Leslie Bonci, MPH, RD, CSSD, LDN, munyori we American Dietetic Association Gwara Rekunatsiridza Kugaya uyemuvambi wekambani inoona nezvehutano Kushanda Kudya Kuraira .

Iyo microbiome ine basa rekutamba mukudzora kugaya, kuchengetedza immune system, kudzivirira kubva kune zvimwe zvirwere, inogona kuita basa rekutarisira mukurema, uye inogona kubatsira kudzora kuzvimba, anotsanangura Bonci. Aya mabhakitiriya anoburitsa mavitamini B12, thiamine, riboflavin, uye vhitamini K, izvo zvakakosha kubatsira iro ropa kugwamba.

Gut mabhakitiriya akakoshawo kune drug metabolism uye kuwedzera bioavailability kwemishonga (kana chikamu chemushonga unopinda mukutenderera paunotora mushonga).

Kana microbiome iri mudumbu mako isina kusiana sezvayinofanira kuita - zvichireva kuti, hapana huwandu hwakakwana hwehutachiona hunobatsira - njodzi yezvimwe zvirwere zvakaita senge Type 1 chirwere cheshuga, rheumatoid arthritis, muscular dystrophy, multiple sclerosis uye fibromyalgia inogona kunge iri pamusoro, Anotsanangura Bonci.

Zvakare, kuve nehutano husina hutano hwemabhakitiriya kunogona kuve chinhu chakaipa kune iyo yakazara gut, zvakare. Trimethylamine N-oxide (TMAO) chinhu chakaumbwa mumuviri wako mushure mekudya chikafu chine chinhu chinonzi choline. Nyama tsvuku nemazai manyuko makuru echoline, anotsanangura Dr. Bedford. Mabhakitiriya akaipa mumatumbu ako anogona zvakare kuburitsa choline, izvo zvinotungamira mukuwedzera kweTMAO, anodaro. TMAO yakawandisa inogona kuve inoenderana neatherogenesis, inova iyo kuvakwa kwemafuta ane marata mune tsinga, izvo zvisina hutano.

Uturu hwakashata hutachiona hunogona zvakare kuwedzera mukana wekugwamba kweropa, anotsanangura Bonci. Zvidzidzo zviri kuitwa kuti uone kana kuchinjisa hutumbu microbiota kunogona kudzikisa cholesterol huwandu, zvakare.

Chii chinokonzera kuvuza ura?

Iyo isina hutano gwara inozivikanwawo seyakavuza ura. Ura hunodonha hunoitika kana nzvimbo iri pakati pemasero emudumbu ura yakapatsanurwa, uye zvimwe zvezviri mukati zvinofanirwa kugara mumatumbu zvinotsvedza nepakati pemasero uye zvinowana kupinda murukova rweropa, anotsanangura Dr. Bedford. Iyo inogona zvakare kutumidzwa se yakawedzera hutumbu kubvumidzwa . Izvi zvinogona kusanganisira zvidyiwa zvekudya zvinogona kukonzeresa kuzvibata kwema immune, pamwe nemakemikari ane chepfu anogadzirwa nehutachiona, izvo zvinoguma nekuzvimba uye kutadza kushanda kwegumbo, anotsanangura Bonci.

Chii chinokonzera kuvuza ura? Sekureva kwaBonci, zvinotevera zvinogona kupa gutu rinodonha kana risina hutano:

• Kudya kwakashata
• Akadzika masosi esimbi, vhitamini A, uye vhitamini D
• Kushungurudzika
• Mishonga inorwisa mabhakitiriya

Zviratidzo zvegumbo risina hutano

Hapana kana chiratidzo chaicho chinogona kuongorora ura, asi kune zvakawanda zviratidzo zvekuti iwe unogona kunge uine imwe. Zviratidzo izvi zvinosanganisira:

• Chirwere chisingaperi
• Kuzvimbirwa
• Bloating
• Kushungurudza
• Kuneta
• Kutemwa nemusoro
• Matambudziko eganda
• Joint kurwadziwa
• Kuzvimba

Maitiro ekuongorora hutete hunodonha

Kana iwe uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchisangana nechimwe kana zvimwe zvezviratidzo izvi, bvunza gastroenterologist, chiremba anonyatsodzidziswa kubata zvirwere zvegwara rekugaya, kuti uonekwe Iko hakuna bvunzo imwe yekuongorora huturu husina hutano, asi wako gastroenterologist anogona kuraira zvinotevera ongororo: iyo lactose / mannitol bvunzo, chirwere cheparasiti, bhakitiriya dysbiosis bvunzo, kana kusagadzikana kwezvikafu / bvunzo yekusawirirana.

Maitiro ekuvandudza gut gut

Usanetseke kana iwe uine ura hunodonha kana husina hutano-pane zvinhu zvaunogona kuita kugadzirisa nyaya.

Chinja kudya kwako

Tanga nekudya kwako. Bonci anokurudzira kudya kwakasiyana-siyana kweyepamusoro-fiber chikafu, icho chinobatsira kuchengetedza iyo mameseji akaturikidzana ura. Edza kuwedzera dzimwe bhinzi, nyemba, pizi, majikiji, kana nzungu muchikafu chako. Chikafu chine fosi chinobatsira kusimudzira zvisikwa zvipenyu mukati megumbo chaimo, anotsanangura Dr. Bedford. Izvi zvinobatsira zvakare kudzikisa pasi zvigadzirwa zvakashata zvinogona kuunganidzwa mukati megumbu, kunge choline.

Iwe zvakare uchazoda kudya chikafu chine vhitamini D, kudzivirira kubva kukundikana kwematumbo, uye vhitamini A kudzivirira kushomeka, anodaro Bonci. Kuti uwane vitamini D edza mazai emazai, tuna, chiropa chemombe, kana sardini. Hove dzakanakira ura zvakare nekuti iine mafuta akanaka uye manyuko akanaka epuroteni, ayo anowedzera kune zvakasiyana-siyana zvemukati, anodaro Dr. Bedford. Kune yako vhitamini A inoda kutendeuka kuita miriwo yakaita semakarotsi, squash, mbatatisi, uye sipinashi.

Chikafu chine mapurobioti senge chikafu chakachekwa kana chakabikwa chine hutano kumatumbu zvakare. Idzi zvekudya zvakare zvinowedzera hutachiona hwakasiyana mumatumbu pachawo, izvo zvinobatsira nehutano hwakazara, anotsanangura Dr. Bedford.

Kupfupisa, heano mhando ina dzechikafu chinoporesa ura hwako:

1. Chikafu chepamusoro-fosi senge bhinzi, nyemba, pizi, michero, nzungu
2. Vitamin D-zvakapfuma zvekudya semazai emazai, tuna, chiropa chemombe, sardines
3. Vitamin A-yakafuma miriwo yakaita semakarotsi, squash, mbatatisi, sipinashi
4. Zvikafu zvakasanganiswa kana zvakaviriswa senge kimchi, sauerkraut, kombucha

Kufungisisa kuti ndezvipi zvekudya zvaunofanira kudzivirira? Sekureva kwaBonci, zvekudya zvine hunhu izvi zvinogona kunge zvisina kunaka kugaya chikafu.

• Yakadzika fiber
• Doro rakawandisa
• Zvinwiwa zvine shuga
• Kudya kwemafuta akawanda
• Zvikafu zvine shuga doro, senge shuga isina maini uye mints (zvinogona kukonzera kuzvimba uye manyoka)
• Caffeine muhuwandu hwakawanda (inogona kukonzera kuwanda kwematumbu)
• Zvinwiwa zvine kaboni (zvinogona kukonzera kuputika)
• Zvisiri mafuta
• Yakawandisa tsvuku nyama (inogona kuwedzera iwo mazinga eTMAO)

Kudya kwekubvisa chikafu kana bvunzo yechikafu, kubva kuna gastroenterologist kana immunologist inogona kubatsira kuziva chikafu chisina hutano yako ura zvakananga. Izvi zvinogona kubatsira kuziva kuti ndedzipi zvikafu zviri kukonzera matambudziko, anotsanangura Dr. Bedford.

Wedzera muprobiotic

MaProbiotic zvipenyu zviripo, sebhakitiriya nembiriso, zvine hutano hunobatsira. Unogona kuwana maprobiotic muzvikafu zvakaviriswa senge mamwe ma yogurts, kefir, kombucha, sauerkraut, pickles, miso, kimchi, nezvimwe. Kana usiri kuwana zvakakwana zvehutachiona hune hutano kuburikidza nedhayeti yako, ungangoda kubvunza kune wako mupi wezvehutano nezve kuwedzera nezve probiotic yekuwedzera muzvinhu zvako zvezuva nezuva.

Une mabhiriyoni emabhakitiriya ari mudumbu-akawanda mabhakitiriya kupfuura maseru emumuviri wako, anotsanangura Dr. Bedford. Zvakakosha kuti iwe une hukuru hwakasiyana hwehutachiona. MaProbiotic anokupa yakakwira yehupenyu hwehutachiona hunogara mudumbu, izvo zvinowedzera kusiyanisa kwebhakitiriya. Maprobiotic anowedzera mamwe mabhakitiriya akanaka kuti ape huwandu hwakawanda hwezvinhu zvipenyu, saka nzira yekugaya inogona kufamba nenzira yakajairika, Dr. Bedford anowedzera.

3. Deredza kunetseka

Unotenda kana kwete, kushushikana kune hunyanzvi pane hutano hwako. Iyo inodonha ura inogona kunge iri iyo chigadzirwa chekushushikana uye kushushikana .

Kuderedza kushushikana, edza zvinhu sekufungisisa, iyo yoga, uye kufema kwakadzika kwemimba.

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4. Ramba uchishingaira nekurovedza muviri

Kana iwe uri kusangana nezvisina hutano gut zviratidzo, iwe ungangoda kufunga kushanyirazve yako kurovedza muviri . Vakuru vanofanirwa kunge vachiwana iyo zvakurudzirwa Maminetsi zana nemakumi matatu kusvika kumazana matatu emaminitsi pasvondo rekuita zvine mutsindo kana maminetsi makumi manomwe nemashanu kusvika pamaminetsi zana nemakumi mashanu emasimba esimba

Kune ongororo dzakasiyana siyana idzo vanhu vanoita maekisesaizi vakaratidzirwa kuve vane hutano hwakanaka hwematumbo kupfuura avo vasina, anotsanangura Dr. Bedford. Kutenderera kweropa uye kunwa kubva mumatumbu kunoitika kana iwe uchirovedza muviri kwakanakira ura, uye kwakanakira kune vese vakakomberedza hutano.

Ingova nechokwadi chekusawedzeredza— kunyanya kurovedza muviri inogona kuwedzera kumatambudziko ako.

5. Wana kurara kwemhando yepamusoro

Kurara kwakashata kunogona kukanganisa gumbu rako microbiome , zvakare. Zvinoenderana ne Kurara Nheyo , vakuru vari pakati pemakore makumi maviri nemana nemakumi matanhatu nemana vanofanirwa kunge vachiwana maawa manomwe kusvika mapfumbamwe ekurara husiku. Kana iwe uchinetseka kurara husiku kana kuramba wakarara, taura nachiremba wako kuti uone kana paine chaungaite.

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6. Rapa mamiriro ehutano

Kurapa kwakanangana nenyaya dzehutano ndechimwe chinhu chakakosha, nekuti aya mamiriro anogona kukanganisa zvakanyanya hutano hwako, anotsanangura Dr. Bedford. Zvimwe zvacho zvinosanganisira:

Chirwere cheshuga

Ichi zvirokwazvo chikuru, anodaro Dr. Bedford. Chero mhando yehosha yemoyo yakakosha kurapa, nekuti inokonzeresa kutenderera kune ura. Izvo zvinogona zvakare kukanganisa kufamba kweiyo dumbu ura, kunonoka zvinhu pasi nekuti tsinga hadzisi kushanda nemazvo nekuda kwehuwandu hweshuga muropa.

Kufutisa

Izvi zvinogona kutungamira kuchirwere chemoyo, hypertension, uye nenyaya dzemwoyo, izvo zvinokuvadza ura hwese, anodaro Dr. Bedford.

Irritable bowel syndrome, Ulcerative colitis, chirwere cheCrohn

Izvi zvese zvinogadzira kuzvimba mumaturakiti ako ekugaya uye zvinogona kukonzera kuzvimba, kupwanya, uye kurwadziwa mudumbu, anodaro Dr. Bedford.

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Kana iwe uchifunga kuti unogona kuve nechakakombamira mamiriro ezvinhu, taura nemupi wako wezvehutano nezve kuyedza chero ipi yenyaya idzi uye chirongwa chekurapa kurapa mamiriro acho, uye kudzorera hutano hwako hwekugaya.