I-leaky gut syndrome, eyaziwayo ngokusemthethweni njengokunyuka kwamathumbu emathumbu, isanda kuba yintloko yophando kwendima yayo kwimimiselo yezempilo engapheliyo yeminyaka yethu yanamhlanje, ngokukodwa, izifo zokuzikhusela komzimba kunye nezinye izimo ezivuthayo. Imiqathango enjenge-arthritis, i-asthma, i-autism, kunye nokukhuluphala.
Ukunyuka kwamathumbu emathunjini kucatshangelwa ukuba yiphumo likarhulumente apho iinqununu ezinqamlekileyo zeeseli ezinamathe amathumbu akho azinzima njengokuba zifanele. Nangona ezi zikhethi zinokuba zizinto ezincinci kuphela, kuthethwa ukuba izinto ezingafunekiyo ziyawela kwigazi, zibangele iimpendulo zesistim somzimba eziza kubangela iimpawu ezingafunekiyo.
Ngenhlanhla, kukho izinto onokuzenza ukuphucula impilo yakho yamathumbu emathumbu.
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Yidla kakhulu umveliso.Ukuba ukutya kwakho kufana neyohlobo lokutya laseNtshona, mhlawumbi ulahlekile kwisiqhamo seziqhamo kunye nemifuno oyidlayo . Nangona kunjalo, i-carbohydrates esekelwe kwisityalo ibonakala ibe nenzuzo kumbini, kunye ne-microflora ngaphakathi, emathunjini. Iintlobo nemifuno ziqukethe i- prebiotics ebonakala ibinceda ukuzinzisa isithintelo somathumbu. Ngokwengxenye, oku kungakho ngenxa yenkqubo apho ukutyalelwa kwee-carbohydrate ezityalo ezityalo zenza i-Short chain fatty acids (SCFAs). Ezi ze-SCFA zidibaniswe nokugcina isilwanyana sempilo esiswini.
Zama ukubandakanywa iziqhamo kunye nemifuno kwisidlo ngasinye , kunye nokwenza i-number one ye-snack choice. Unokongeza imifuno ekhethiweyo amaqanda ekuseni, ube nesaladi ngexesha lesidlo, uze ugcwalise isigamu sesitya sakho sokutya kunye nemifuno. Njalo qiniseka ukuba unamaapulo, amapheya, ii-oranges, amajikijolo, kunye nokusika imifuno eluhlaza kwintlanzi kunye nokulangazelela kokuhlwa ebusuku. Xa kunokwenzeka, khetha ukwenziwa komkhiqizo owenziweyo okanye okwenziwe kwendawo ukuze unciphise ukutyhila kwakho kwizibulala-zinambuzane.
Ukuba unayo i-IBS, unakho ukhululekile ukukhetha izithelo kunye nemifuno ephantsi yeFODMAP ukuze uqalise. Ukutya okuphantsi kwe-FODMAP kuye kwachongwa njengokuba kungenakwenzeka ukuba kubangele iimpawu zokungabikho ezifunwayo kubantu abane-IBS. Nangona kunjalo, ukutya okuphantsi kwe-FODMAP akuklanyelwe njengesidlo sexesha elide, njengezityalo eziphezulu eziphezulu ze-FODMAP kunye nemifuno zinokuthi impilo yakho igulane. Ukufumana iziphumo eziphambili, sebenzisana ne-qualification ye-nutrition ye-nutrition ukuze uqalise ngokukhawuleza ukutya okuphezulu kwe-FODMAP kwisondlo sakho ukuze ufumane ingqiqo yokutya, kunye naluphi umlinganiselo wakho, umzimba wakho unokunyamezela ngaphandle kokuba ube ngumqondiso.
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Yidla ecocekileyo.Ukutya okucocekileyo kuthetha ukutya ukutya okucutshungulwa encinci - ukutya okuqinisekileyo ukuba ugogo wakho uyazibona. Isidlo saseNtshona sisininzi ngokwemveliso yeemveliso ezingekho emzimbeni, ushukela, kunye ne-carbohydrate ecocekileyo, yonke into ebonakala idibanisa umbane wakho. I-Fructose ibonakala iyingozi nakakhulu kumbindi wegundane - ke gwema iindiza zetyatyambo ezinomsoco kunye nokutya okucwangcisiweyo okuqukethe isiraphu yengqolowa ephezulu yefructose.
Zama ukuphepha ukutya okulula, ukutya okupakishwe, ukutya okungafunekiyo kunye nokutya okukhawulezayo. Funda amalebula ngokucophelela. Ukuba awukwazi into ethile, mhlawumbi ukuba isisu sakho awazi. Ayaziwa ngokucacileyo ukuba zeziphi iziphumo zokulondolozwa, ukunambitheka kwento yokutya, imibala yokutya kunye nezinye izongezo zokutya zihlakulele impilo, kodwa akulula ukucinga ukuba iikhemikhali ezinjalo ziyonokulimaza.
Xa kunokwenzeka, khetha ukondla ukutya kwezilwanyana, izityalo kunye nezityalo zendawo kunye nemifuno, kunye nemithombo enempilo yamanqatha, njengentlanzi, iantonga, iolive, kunye nomnquma kunye neoli yekakhukhunathi. Vumela i-adage, "thengisa umgama we-supermarket," yiba ngumkhokeli wakho wokutya ucocekile emzimbeni wakho wempilo.
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Ngena kwiiprobitics zakho.Iiprobiotiki zinobuhlobo "bentsholongwane" bhaktheriya, becinga ukuba zincede ukwandisa impilo ye-microflora yegulane. Uninzi lweengxelo zophando lubonise ukuba ii-probiotics zinokukunceda ekuqinisekiseni i-intestinal lining. Unokufumana i-probiotic ngokusebenzisa ukusetyenziswa kweprobiotic okanye ngokutya ukutya okuninzi okunamanzi. Nazi amabini amanqaku anokukunceda ekukhokhweni kwakho ukuba uthathe kwiiprobioti ezininzi:
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Ukulinganisela uxinzelelo lwakho.Kukho ubungqina bokuba ukunyanzeliswa kwengqondo ngokweqile kunokuchaphazela impilo ye-flora ye-gut, leyo leyo iya kuba nefuthe kwimpilo yamathumbu emathumbu. Xa kunokwenzeka, zama ukuphepha imeko kunye nabantu. Njengoko kudla kulula ukutsho njalo ke, unokukunceda ukukhupha umphumo wokuxinzelela emzimbeni wakho ngokusebenzisa ezinye izinto ezingqondweni / zomzimba eziye zaboniswa ukuzolalisa inkqubo yeentlanzi kunye nokwandisa ukuqina kwakho kwizithintelo zobomi. Ezi ziquka:
- Ukucamngca ngengqiqo
- Ukuzilolonga
- Ukuphucula umzimba
- Tai Chi
- Yoga
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Thatha isongezelelo esisemgangathweni.Uphando oluphambili lucacise amavithamini ambalwa kunye neengongezelo ezinokufumana inzuzo ethile kwi-gut. Khumbula ukuhlala uhlolisisa ugqirha wakho ngaphambi kokuthatha nayiphi na imveliso.
IiVithamini
Kukho uphando olululo lokubonisa ukuba ukungabikho kwamavithamini A kunye noD kunxulumene nokunyuka kwamathumbu emathumbu. Nazi ezinye iimpawu eziwusizo zokukukhokelela kwi-vitamin adake:
- Iimfuno zeVitamin A kunye neMithombo yeDiary
- Iimfuneko zeVitamin D kunye neMithombo yeDiary
Izibonelelo
Enye ingxelo yophando epapashiweyo yenza ibhokisi ekusebenziseni i-glutamine kunye ne-curcumin njengendlela yokuphucula ukusebenza kwamathumbu emathumbu. Nantsi ulwazi olongezelelweyo kulezi zixhobo ezimbini:
- L-Glutamine: Izinzuzo zeMpilo, iziSebenzi, nokunye
- I-Turmeric (Curcumin) yezeMpilo: IiNzuzo zezeMpilo, iziSebenzi, iimpembelelo zecala kunye nokunye
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Cinga ukuhamba ngengqolowa.Abaphandi abaninzi kunye ne-theorists bakholelwa ukuba iiglasi ezipheleleyo zifaka isandla ekuvukeleni emzimbeni, nakubantu abangenayo isifo se-celiac. Olunye uphononongo olushicilelweyo, luphetha ukuba kukho inkxaso ephandleyo yophando lwenkolelo ingqolowa ngokukodwa, idlala indima ekwandiseni ukunyuka kwamathumbu emathunjini kunye nokuqala kwezifo ezivuthayo kunye nezifo. Aba baphandi baphinde bakholelwe ukuba ezinye iinkozo zintlanzi zingabakho, kodwa ukuba kwenziwe uphando olungakumbi ngaphambi kokuba kwenziwe naziphi na izigqibo.
Ukuba ukhetha ukuhamba ngqolowa-, i-gluten-, okanye ingqolowa-kubalulekile, oko kubalulekile ukuba uqale uhlolwe ukuba ubukho besifo se-celiac. Olu vavanyo luchanile kuphela xa udla i-gluten ngexesha lokuvavanya. Kubalulekile ukwazi ukuba unesifo se-celiac njengoko le ngxaki ifuna ukuba ungadli kwakhona i-gluten.
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Ncipha utywala.Nangona inani elincinci lotywala linempilo , utywala obugqithiseleyo sele budibaniswe nokunciphisa impilo ye-intestinal lining. Kubafazi, oku akuthethi ngaphezu kwesiselo esisodwa ngosuku, ngelixa kumadoda umda kufuneka ube ezimbini zokusela ngosuku. Ngokufanelekileyo, omnye akayi kusela yonke imihla.
Uninzi lweziphuzo ezinxilisayo ziqulethe izityalo. Ukungabikho okusanhlamvu okuqukethe iziyobisi ezinxilisayo kubandakanya i-brandy, ubhiya obungenanto, iwayini, i-tequila newayini.
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I-Sip Enye I-Bone Broth?Ngokusekelwe kwiprogram ye-GAPS yokuphulukiswa kwamanzi, amaninzi asebenza ngezempilo afungela umhluzi weethambo njengendlela yokuphucula umthamo ovulekileyo. Ngelishwa, njengangoku, le nto ingancinci kwindlela yophando oluqinileyo ukuxhasa ezi zibango. Nangona kunjalo, i-bone broth (eyenziwayo, ingagcini-ithengiwe) ibe yinxalenye yesidlo somntu ngeenkulungwane kwaye ngokuqinisekileyo iyancwina kwaye imnandi - zombini iimpawu ezilungele umphefumlo, ukuba awunjalo umzimba.
Imithombo:
Bischoff, S. et.al. "Ubunzima bokungena emathunjini - injongo entsha yokukhusela isifo kunye neyeza" BMC Gastroenterology 2014 14: 189.
Guzman, J., Conlin, V. & Jobin, C. "Ukutya, i-microbiome, kunye ne-Intestinal epithelium: i-Essential Triumvirate?"
Punder, K. & Pruimboom, L. "Iimveliso" 2013 5: 771-787.
Rapin, J. & Wiernsperger, N. "Unxibelelwano olunokwenzeka phakathi kwe-Intestinal Permeablity kunye nokuPhathwa kwezoKutya: I-Nical Treatment Niche ye-Glutamine" Iiklinikhi zika-2010 65: 635-643.