Indlela i-microbiome yegulane inokudlala ngayo inxaxheba kwizinto ezichaphazelekayo zezempilo
Sisoloko sikhombise inkqubo yethu yokugaya (emathunjini) xa kunemiba efana nokuqhaqha, ukunyanzeliswa, ukukhwabanisa, iingxaki kunye neengxaki zokunyakaza kweembilini. Kodwa namhlanje, siyaqonda ukuba inkqubo yokutya, kunye ne-microbiome ehlala kuyo, ichaphazela ngaphezu kwezi nkxalabo ezicacileyo.
Izigulane eziza kum zifuna iisombululo zokuxhalabisa, ukuxinezeleka, ukuguquka kwemizwelo, ukuguquka kwengqondo, kunye nokukhathala kuyamangalisa xa ndiqala ngokubuza kunye nokucebisa indlela yokutya engcono kunye nokunikezela ngamagqabantso enempilo.
Nangona usenokuba uyayazi ukuba isisu sakho sinokuchaphazela impilo yakho yonke yempilo, kuya kumangalisa ukuva ukuba isisu kunye nengqondo zixhunyiwe.
IiNxalenye ezininzi (kunye neMisebenzi) ye-Gut
Ubhulo bakho luquka ipheshana lakho lesisu (GI), eliluhlu lwamalungu angenalutho ahlanganiswe kwiphubhu ende ende, emlonyeni wakho kunye ne-anus yakho; Kwakhona kubandakanya isibindi sakho, i-pancreas, ne gallbladder. Emva kokuba umlomo wakho ufike isisu, isisu, amathumbu amancinci amakhulu kunye ne-anus. Zonke ezi ndawo zisebenza kunye neetriliyoni zeebhaktheriya (yakho microbiota) ukuguqula ukutya oyidlayo kumbane umzimba wakho ufuna, kwaye inkunkuma ayifuni.
Ubuthakathaka obuphilileyo kunye neebhaktheriya zikunceda ekukhuseleni izifo, ukunciphisa i-toxins, nokulwa neebhaktheriya ezimbi ezinokukugula. Yaye, echaphazela ingqondo yakho.
I-Gut-Brain
Ngaba uzive "amabhabhathane" esiswini sakho xa unesifo, kunene? Lo ngumzekelo omnye olula we-gut-ingqondo yakho emsebenzini.
Ifihliweyo kwinkqubo yakho yokugaya izigidi zeetayiti zesisondlo ezinxibelelana nengqondo yakho entloko. Ezi zinzwa zingabangela ukutshintsha kwemizwelo kubantu abanobuhlwempu bempilo.
Ycinge. Yithi udla ngendlela ecaphukisa i-GI yakho ininzi yokutya kunye noshukela, umzekelo.
Ezi zokutya zikhokelela kwiipikisi kwi-sugar sugar kunye nokuveliswa kwe-excitotoxins-ukuphendula okubangela ukuba iiswini zakho zegulane zisetyenziselwe ukuthumela umqondiso kwingqondo yakho evakalayo i-alamu, ikubeka ekulwa okanye kwimodi yendiza. Isiphumo sinokuxhalabisa kunye noxinzelelo.
Kwiphepha le-flip, unokuziva unxinzelelo olukhulu ekusebenzeni umsebenzi ophezulu wokunyamezela okanye uzinamathele kwindlela. Kule meko, ingqondo yakho nomzimba ukhulula ama-hormone oxinzelelo njenge-adrenaline kunye ne-cortisol, enxibelelana neentsholongwane eziswini lakho lobuchopho kwaye inokubangela ukuba isisu sithukuthele, sithinte, kunye nehudo.
Ukufumana ibhalansi: Ukuguquka, umzimba, ingqondo
Izazinzulu ziza kuqonda ukuba olu lwalamano phakathi kwamathumbu, ubuchopho, kunye nalo lonke umzimba wakho luhambelana neengxaki ezininzi kwiimeko ezininzi. Isifundo esibalulekileyo kukuba kukho amanyathelo amaninzi onokuyithatha ukuze uncede umzimba wakho, ubuchopho, kunye nomzimba ube nempilo kunye nokulinganisela-ufuna nje ukuba basebenze kunye.
Sebenzisa ukutya njengeMithi: Oku kulula ukuba uchitha ukutya ukutya kwiintlobo ezimbini-ezibangela ukuvuvukala kunye nabangenayo. Ndiyincoma, ngakumbi ukuba unengxaki ephezulu kunye naluphi na ukuphazamiseka kokugaya ukutya, ukuba uthathe ikhefu ukusuka kwizinto ezinzima ukuya kukutya ezifana nokutya okubomvu, ubisi, gluten, ushukela ococekileyo kunye ne-carbohydrate, utywala, ikhofi kunye nezinye ukutya okucwangcisiweyo.
Ixesha elide "i-detox" ngokuqhelekileyo liqala ukuqala; ngoko unokuqala ukubuyisela kwakhona oku kutya ngexesha elinye uze ulandele indlela oziva ngayo. Endaweni yezi zokutya ezinokukhukhumeza, ndiyakhuthaza iigrafu ezipheleleyo njengelayisi ebomvu, iquinoa, izityalo, imifuno kunye nezinye iziqhamo. Gxininisa kumanzi okusela kunye neyeyi.
Cinga iziNcediso: Nangona udla ukutya okunempilo, kukho izilwanyana ezintathu ezincinci ukuba ndikuncede ukuba uncedise ukunyuka kwamanzi kunye nokuphucula.
- Iiprobiotics : Nangona kukho ukuphikisana okuqhubekayo ngaphezu kweeprobiotics , ndisafumana ukuba luncedo ekulawuleni ukugaya kunye nokuphucula i-microbiome yakho. Thatha iprobiotiki ephezulu ekuseni nganye; ukhethe umrhumo kunye ubuncinane be-CFU ezingama-50 ezigidi (iiyunithi ezenza iikholoni).
- Ii-enzyme ze-digestive : Ezi zongezelelo zisebenza ukudiliza into oyidlayo kwiincinci ezincinci, okwenza kube lula ukucwangcisa ukutya kwakho kwaye uthathe izondlo. Ndiyincoma ukuthatha i-caplets enye okanye ezimbini ze-enzyme zokugaya kunye nesidlo sakho esona siphumeleleyo, ngesidlo sasemini okanye isidlo sakusihlwa. Khetha i-enzyme yokugaya kunye ne-amylase (ephula isitashi), i-lipase (ephuka amanqatha), kunye neprotease (ephula amaprotheni).
- I-Glutamine : Ukutya okubi kunye noxinzelelo kungabangela ukungena emanzini-xa amaqumrhu phakathi kwamaseli emathumbu emathumbu ekhulula, avumela izinto zangaphandle kunye nefuthe ukuba zivule kulo lonke ujikelezo, oluchaphazela umzimba wonke. Le nino-aminodi isebenza ekuqiniseni umbane wakho kunye nokunceda "ukutywina"; thabatha enye kwiigramu zemihla ngemihla.
Ziqhelanise Ingqiqo: Ukuxinwa kwengqondo kunye nokunyamekela kwengqondo kuya kunciphisa ukwanda kwee-hormone ezixinzelelekileyo, eziya kuthulisa ezo zibonakaliso eziphazamisa umzimba wakho. Kukho iindlela ezininzi zokusebenza ngengqondo yakho kwimini yakho, kwaye unokufumana abaninzi babo bebenokulula ukusebenzisa kunokuba ucinga.
Ukucamngca okulula kuyindawo efanelekileyo yokuqala:
- Hlala endaweni ethile ethule kwaye usethe ixesha eliyimitha emi-3.
- Thatha umoya ophefumlelweyo uze uphuphe yonke into.
- Vala amehlo akho. Phuma kwaye ugxininise ngokupheleleyo kuloo phefumla: Ziva umoya uhambe yonke indlela kwaye ukwandisa isisu sakho, uze uphume, uphuphe umoya wonke emlonyeni wakho, uzive ngekhontrakthi yakho yesisu.
- Qhubeka, ugxininise onke amandla akho engqondo kwi-inhale nganye kunye ne-exhale nganye. Xa ingqondo yakho ihamba-kwaye iya kuba, ngenxa yokuba yinto yayo-yenza nje ingqalelo yakho ekuphefumuleni kwakho. Vumela iingcamango zakho ziqhube ngokuzithoba ngqondweni wakho, njengemoto ehla phantsi kwendlela. Qhubeka ude ufike ixesha lakho.
Akunandaba ukuba uchithe konke kodwa ukuphefumula omnye ukujikeleza kwindawo yakho yengqondo- umzamo wokucamngca oko kubaluleke.
Thatha i-Tech Break: Ngenxa yokuxhaphaka kwethekhnoloji ebomini bethu, kunye nolwazi oluqhubekayo olusinika lona, ndihlala ndincoma ukuba "ukuxosha" ngokucima i-electronics ukusuka kwigumbi lakho lokulala nangomsebenzi wokusa. Njengoko kuyimfuneko njengoko oku kubonakala ngathi, iifowuni, iipilisi, iiptops, kunye nomabonwakude zixhaphaza kakhulu kwaye ziphazamise igajethi xa zisetyenziswe. Xa uvuka ekuseni, ungathinti i-imeyile yakho, ifowuni, okanye nayiphi na ifowuni esebenzayo.
Ekupheleni kosuku, isisu sakho sisiseko sempilo yakho. Ukuxinwa, ukutya, kunye nokusingqongileyo ukusebenza ngokubambisana ukujonga impilo yakho yokutya, oko kukuchaphazela impilo yakho yonke. Sebenzisa ezi njongo ukuhlala uphilile kwaye ujabule kwiminyaka ezayo.
> Imithombo:
> Ileta Yonyango yaseHarvard. Uxinzelelo kunye ne-Gut Sen. https://www.health.harvard.edu/newsletter_article/stress-and-s-itive-gut
> Mu C, Yang Y, Zhu W. Gut microbiota: Ingqondo yomgcini woxolo. Imida kwi Microbiology. 2016; uMar (7): 345.
> Van der veek PPJ, Van rood YR, Masclee AAM. Ulingo lwezonyango: inzuzo efutshane kunye nexesha elide lokuqeqeshwa ngokuphumula kwimeko yesifo sengqondo. I-Pharmacology kunye neeTherapeutics. 2007; Julayi 12: 943-952.