Kutsanya Kwakanaka Kune Hutachiona Hwako?

Zvemukati

• Ongororo ye

Simba rekutsanya uye mabhenefiti eakanaka gut mabhakitiriya ndiwo maviri ebudiriro huru yekubuda mukutsvaga kwehutano mumakore mashoma apfuura. Tsvagiridzo yakaratidza kuti kusanganisa aya maviri ehutano maitiro-kutsanya kwehutano hwematumbo-kunogona kukubatsira iwe kukuita hutano, kusimba, uye kunyange kufara.

Kutsanya kunogona kubatsira kudzivirira yako gut microbiome. Uye zvakare, mabhakitiriya aya anogona kubatsira kuchengetedza muviri wako paunenge uchitsanya, maererano neongororo ya2016 yakabudiswa mu Nyaya dzeNational Academy yeScience. Masayendisiti ave kuziva kwechinguva ikozvino kuti zvese kutsanya uye gut gut hutano kunogona kusimudzira immune yako, kukudzivirira kubva pakurwara uye kukubatsira iwe kupora nekukurumidza paunorwara. Asi iyi tsvagurudzo nyowani inoratidza kuti kutsanya kunopuruzira chinongedzo chinogonesa inopesana nekurwisa mhinduro mumatumbu ako, ichichengetedza iwe pamwe nehutano hwako hutachiona hutachiona.

Tsvakurudzo yakaitwa panhunzi dzemichero—idzo zvechokwadi dzisiri vanhu. Asi, vesaenzi vakati, nhunzi dzinoburitsa mamwe akafanana mageneti ane chekuita nemetabolism sezvinoitwa nevanhu, zvichipa humbowo hwakakosha nezvekuti mashandiro edu pachedu anoshanda sei. Uye ivo vakaona kuti nhunzi dzinotsanya uye kumisikidza iyo chiratidzo cheguvhu-gumbo chairarama zvakapetwa kaviri kureba sevamwe vavo vane rombo shoma. (Inoenderana: Maitiro Ehutachiona Hwako Anogona Kukubatsira Sei Kuderedza Kurema)

Izvi hazvireve kuti kutsanya kwematumbo hutano kuchaita kuti urarame zvakapetwa kaviri (tinoshuva dai zvaive nyore!) Asi hwakazara humbowo hwezvakanaka zvinogona kuitwa nekutsanya. Kutsvagisa kwakawanda kunodiwa pavanhu chaivo pasati pave nechokwadi chekubatana. Zvakangodaro, zvimwe zvidzidzo zvakaratidza kuti kunze kwekubatsira gut microbiome yedu uye kuchengetedza immune system yedu, kutsanya zvakare kunogona kuvandudza manzwiro, kuwedzera insulin senitivity, rubatsiro mukuvaka tsandanyama, kuwedzera metabolism yako, uye kukubatsira kurasikirwa nemafuta.

Chimwe chezvinhu zvakanakisa nezvekutsanya kwematumbo hutano ndechekuti, sekuenda kwehutano hacks kuenda, ichi chiri nezve zvakapusa sezvazvinowana: Ingosarudza inguva yenguva (kazhinji pakati pe12 ne30 maawa - kurara kuverenga!) Kurega kubva pakudya. Kana iwe uchifarira kuyedza yepakati yekutsanya chirongwa, kune nzira dzakawanda dzekuti utange, senge iyo 5: 2 Kudya, Leangains, Idya Mira Idya, uye iyo Dubrow Kudya.

"Ndinofunga kuti kutsanya inzira yakanaka yekuderedza uremu pasina kunzwa uchinyimwa kana kutambura, sezvo ichikubvumira kuti uve nezvokudya zvakakwana, kudya zvaunoda, asi zvachose uchiri kudya zvishoma," anodaro Peter LePort, MD, mutungamiriri wezvokurapa. yeChirangaridzoCare Center yeKufutisa kuOrange Coast Memorial Medical Center muFountain Valley, CA, achiwedzera kuti zvakachengeteka kuvanhu vazhinji kuyedza. (Zvakabatana: Zvese Zvaunoda Kuziva Nezve Kutsanya Kwepakati)

Zvakadaro, kana iwe uchifunga nezvekutsanya kune hutano hwehutumbu uye uine chero nhoroondo ine dambudziko rekudya kana kuti parizvino uri kutarisana nemamiriro eshuga yeropa senge Type 1 chirwere cheshuga, iwe unofanirwa kujeka uye kuisa pfungwa pakusimudzira hutano hwako mune dzimwe nzira. (Ahem, mapurobioti…)

Ongororo ye