Iyo Leaky Gut Diet Chirongwa: Chii Chaunodya, Chii Chaunofanira Kudzivisa

Zvemukati

• Chii chinonzi leaky gut syndrome?
• Chii chinokonzera kuvuza ura?
• Chikafu chekudya
• Zvikafu zvekudzivirira
• A 1-vhiki sampuro menyu
• Muvhuro
• Chipiri
• Chitatu
• China
• Chishanu
• Mugovera
• Svondo
• Dzimwe nzira dzekuvandudza hutano hwako
• Chinokosha

Isu tinosanganisira zvigadzirwa zvatinofunga zvinobatsira kuvaverengi vedu. Kana iwe ukatenga kuburikidza nehukama pane ino peji, isu tinogona kuwana diki komisheni. Heano maitiro edu.

Izwi rekuti "leaky gut" rakawana kutarisisa kwakawanda mumakore apfuura.

Iyo inozivikanwa zvakare sekuwedzera kwematumbo kukwana, iri mamiriro ayo maburi mukati memukati mato masvingo anotanga kusununguka. Izvi zvinoita kuti zvive nyore pazvinhu zvakakura, senge mabhakitiriya, chepfu, uye zvisina kugayaniswa zvekudya, kupfuura pamadziro emukati muropa rako.

Zvidzidzo zvakabatanidza kuwedzera kwemukati kupora nekuwanda kwezvirwere zvisingaperi uye zvemuviri, zvinosanganisira mhando 1 chirwere cheshuga uye chirwere checeliac.

Chinyorwa ichi chinonyatso tarisa padumbu rinodonha uye zvikonzero zvaro. Izvo zvakare zvinosanganisira rondedzero yezvikafu zvinobatsira kugaya chikafu uye 1-vhiki sampuro yekudya chirongwa.

Chii chinonzi leaky gut syndrome?

Leaky gut syndrome chiitiko chakatsanangurwa chinokonzerwa nekuwedzera kwemukati kukwana.

Iyo yekugaya sisitimu ine mazhinji mitezo iyo pamwe chete inoputsa chikafu, inotora zvinovaka muviri nemvura, uye kubvisa zvigadzirwa zvemarara. Muviri wako wemukati unoshanda sechipingamupinyi pakati pematumbo ako neropa kudzivirira zvinhu zvinogona kukuvadza kupinda mumuviri wako (,).

Nutrient uye kunwa kwemvura zvinowanzoitika mumatumbu ako. Ura hwako hune mitsara yakasimba, kana maburi madiki, ayo anotendera zvinovaka muviri nemvura kupinda muropa rako.

Zvekuti zviri nyore sei zvinhu zvinopfuura nepakati pematumbo madziro zvinozivikanwa seyemuviri kukwana.

Humwe hutano mamiriro anokonzeresa kuti mirawo yakasungwa isununguke, inogona kubvumidza zvinhu zvinokuvadza semabhakitiriya, chepfu, uye zvisina kudyiwa zvekudya zvinopinda muropa rako.

Varapi vevamwe vezvehutano vanoti iro rinodonha gumbo rinokonzeresa kuzvimba uye rinokurudzira immune immune, zvichikonzera matambudziko akasiyana ehutano ayo ari pamwe anozivikanwa se leaky gut syndrome ().

Ivo vanotenda kudonha gut kunotungamira kune akasiyana mamiriro, anosanganisira autoimmune hosha, migraines, autism, kudya kwekunzwa, mamiriro eganda, hutsi hwehuropi, uye kusingaperi kuneta.

Asi, pane humbowo hushoma kuratidza kuti leaky gut syndrome iriko. Nekuda kweizvozvo, varapi vekurapa havazvizive sechiremba kurapwa.

Kunyangwe kuwanda kwemudumbu kubvumidzwa kuripo uye kunoitika padivi pezvirwere zvakawanda, hazvisi pachena kana chiri chiratidzo kana chikonzero chechikonzero chechirwere chisingaperi ().

Leaky gut, kana yakawedzera ura kukwana mukati, kunoitika kana mabhanhire akasimba emukati mako madziro akasununguka. Izvi zvinogona kubvumidza zvinhu zvinokuvadza, senge mabhakitiriya, chepfu, uye zvisina kugayiwa zvekudya, kupinda muropa rako.

Chii chinokonzera kuvuza ura?

Icho chaicho chinokonzeresa kubuda kweropa ndicho chakavanzika.

Nekudaro, kuwedzerwa kwematumbo kukwana kunonyatso kuzivikanwa uye kunoitika pamwe nezvirwere zvakawandisa zvisingaperi, zvinosanganisira chirwere checliac uye mhando 1 chirwere cheshuga (5).

Zonulin ipuroteni inogadzirisa makwikwi akasimba. Kutsvagurudza kwakaratidza kuti mwero wakakwira wepuroteni uyu unogona kusunungura makonamano akaomarara uye nekuwedzera kukwana kwemukati (,).

Zvinhu zviviri zvinozivikanwa kukurudzira mwero wepamusoro weulinulin mune vamwe vanhu - mabhakitiriya uye gluten ().

Pane humbowo husinga tsanangurike hwekuti gluten inowedzera ura kukwana mukati mevanhu vane chirwere checliac (,).

Nekudaro, kutsvagisa kune vakuru vane hutano uye avo vane non-celiac gluten senzwi inoratidza mhedzisiro yakavhenganiswa. Nepo bvunzo-chubhu ongororo dzawana kuti gluten inogona kuwedzera ura kukwana, kuongororwa kwevanhu-kwakavakirwa hakuna kuona maitiro akafanana (,,).

Kunze kwe zonulin, zvimwe zvinhu zvinogona zvakare kuwedzera kugona kwemukati.

Kutsvagurudza kunoratidza kuti mwero wepamusoro wevamiririri vekuputira, senge tumor necrosis factor (TNF) uye interleukin 13 (IL-13), kana kushandiswa kwenguva refu kweasina-steroidal anti-anogumbura madhiragi (NSAIDs), senge aspirin uye ibuprofen, inogona kuwedzera ura kukwana (,,,).

Kupfuurirazve, mashoma masosi ehutano gut mabhakitiriya anogona kunge aine maitiro akafanana. Izvi zvinonzi gut dysbiosis ().

Chikonzero chaicho chevhu rinodonha chinoramba chiri chakavanzika, asi mamwe mapuroteni sengeonulin uye mamaki ekuzvimba anopa zvimwe zvinoratidza. Zvimwe zvinogona kukonzera zvinosanganisira kushandiswa kwenguva refu kweNSAID uye kusaenzana kwematumbo mabhakitiriya anozivikanwa seguta dysbiosis.

Chikafu chekudya

Sezvo leaky gut syndrome isiri yepamutemo yekurapa kuongororwa, hapana kurapwa kwakakurudzirwa.

Asi, iwe unogona kuita zvinhu zvakawanda kuti uvandudze hutano hwako hwese hwekugaya.

Imwe ndeye kudya chikafu chakapfuma muzvikafu zvinobatsira kukura kweanobatsira gut mabhakitiriya. Muunganidzwa usina hutano wematumbo mabhakitiriya wakabatanidzwa kune zvakashata zvehutano, zvinosanganisira kusingaperi kuzvimba, kanzira, chirwere chemwoyo, uye mhando 2 chirwere cheshuga ().

Idzi dzinotevera chikafu sarudzo huru dzekuvandudza hutano hwako hwekuzeya:

• Muriwo: broccoli, zvinomera zveBrussels, kabichi, arugula, karoti, kare, beetroot, Swiss chard, sipinashi, ginger, howa, uye zucchini
• Midzi uye tubers: mbatatisi, mbatatisi, mbambaira, karoti, squash, uye turnips
• Miriwo yakaviriswa: kimchi, sauerkraut, tempeh, uye miso
• Muchero: coconut, mazambiringa, mabhanana, blueberries, raspberries, mastrawberry, kiwi, chinanazi, orenji, mandarin, ndimu, limes, passionfruit, uye papaya
• Mbeu dzakasimwa: chia mbeu, mbeu yefilakisi, mbeu yezuva uye zvimwe
• Zviyo zvisina Gluteni: buckwheat, amaranth, mupunga (shava uye chena), mhunga, teff, uye oat-isina oats
• Mafuta ane hutano: avocado, mafuta avocado, mafuta ekokonati, uye mamwe maorivhi mhandara
• Hove: salmon, tuna, herring, uye imwe omega-3-hove dzakapfuma
• Nyama nemazai: kuonda kwehuku, nyama yemombe, gwayana, turkey, uye mazai
• Mishonga uye zvinonhuwira: mishonga yese nezvinonhuwira
• Yakagadzirwa zvigadzirwa zvemukaka: kefir, yogati, yogati yechiGreek, uye yechinyakare buttermilk
• Zvinwiwa: pfupa muto, tii, mukaka wekokonati, mukaka wemuto, mvura, uye kombucha
• Nuts: nzungu mbishi, kusanganisira nzungu, maarumondi, uye nati-yakavakirwa zvigadzirwa, senge nzungu mamisi

Kudya kunosimudzira hutano hwekugaya kunofanirwa kutarisa kune ine fibrous miriwo, michero, yakaviriswa miriwo, zvigadzirwa zvemukaka zvine tsika, mafuta ane hutano, uye nyama isina kuonda, isina kugadzirwa.

Zvikafu zvekudzivirira

Kudzivirira zvimwe zvekudya kwakakosha zvakaenzana pakuvandudza hutano hwako.

Zvimwe zvekudya zvakaratidzirwa kuti zvinokonzeresa kuzvimba mumuviri wako, izvo zvinogona kukurudzira kukura kweasina hutano gut mabhakitiriya ayo akabatana nezvirwere zvakawanda zvisingaperi ().

Iyi inotevera rondedzero ine chikafu chinogona kukuvadza hutano gut mabhakitiriya, pamwe nezvimwe zvinofungidzirwa kuti zvinokonzeresa kugaya zviratidzo, sekuzvimba, kupatira, uye manyoka:

• Gorosi-based zvigadzirwa: chingwa, pasta, zviyo, hupfu hwegorosi, couscous, nezvimwe.
• Zviyo zvine Gluteni: bhari, rye, bulgur, seitan, triticale, uye oats
• Nyama dzakagadziriswa: kutonhora kutonhora, kudya nyama, bhekoni, imbwa dzinopisa, nezvimwe.
• Zvinhu zvakabikwa: makeke, muffin, makuki, mapai, mapeke, uye pizza
• Zvikafu zvekudya: vanokanganisa, muesli mabhawa, popcorn, pretzels, nezvimwe.
• Marara echukafu: chikafu chinokurumidza, machipisi embatatisi, zviyo zvine shuga, mabhawa, nezvimwe.
• Zvigadzirwa zvemukaka: mukaka, chizi, uye ice cream
• Mafuta akacheneswa: canola, sunflower, soya, uye safflower maoiri
• Chakagadzirwa zvinotapira: aspartame, sucralose, uye saccharin
• Sauces: kupfeka saradhi, uye soya, teriyaki, uye hoisin muto
• Zvinwiwa: doro, zvinwiwa zvine kaboni, uye zvimwe zvinwiwa zvine shuga

Kudzivisa zvakagadziriswa zvisina kudya zvekudya, doro, zvinwiwa zvine shuga, mafuta akacheneswa, uye zvinotapira zvekugadzira zvinogona kubatsira kukura kwehutachiona hutumbu hwakanaka. Kucheka chikafu chine gluten kana zvinowanzoitika zvinomutsa zviratidzo zvekugaya zvinogona kubatsira.

A 1-vhiki sampuro menyu

Pazasi pane yakagwinya 1-vhiki sampuro menyu yekuvandudza yako kugaya hutano.

Inotarisa mukusanganisa chikafu chinosimudzira kukura kwehutano hutachiona hutachiona uku uchibvisa chikafu chinozivikanwa nekukonzera kusagadzikana kwekugaya zviratidzo.

Zvimwe zvemenu zvinhu zvine sauerkraut, rudzi rweyakaviriswa kabichi iri nyore, yakapusa, uye isingadhuri kugadzirira.

Muvhuro

• Kudya kwemangwanani: bhiribheri, bhanana, uye chiGreek yogati smoothie
• Kwekudya kwemasikati: yakasanganiswa yakasvibirira saladhi nemicheka yakaoma-yakabikwa mazai
• Kudya kwemanheru: nyama yemombe uye broccoli inomhanyisa-fry ne zucchini noodles uye sauerkraut

Chipiri

• Kudya kwemangwanani: omelet neveggies esarudzo yako
• Kwekudya kwemasikati: zvasara kubva pakudya kwemuvhuro
• Kudya kwemanheru: saumoni yegungwa yakashanda pamwe newadhi gadheni

Chitatu

• Kudya kwemangwanani: bhuruu, yogati yechiGreek, uye unsweetened almond mukaka smoothie
• Kwekudya kwemasikati: saumoni, zai, uye veggie frittata
• Kudya kwemanheru: yakakangwa ndimu huku saradhi nerutivi rwesauerkraut

China

• Kudya kwemangwanani: oatmeal isina guteni ne 1/4 mukombe we raspberries
• Kwekudya kwemasikati: zvasara kubva pakudya kwemusi weChitatu
• Kudya kwemanheru: yakabikwa nyama ine nyama yeBrussels uye mbatatisi

Chishanu

• Kudya kwemangwanani: kare, chinanazi, uye unsweetened almond mukaka smoothie
• Kwekudya kwemasikati: beet, karoti, kare, sipinashi, uye brown mupunga saradhi
• Kudya kwemanheru: huku yakabikwa inoshandiswa nekarotsi yakakangwa, bhinzi, uye broccoli

Mugovera

• Kudya kwemangwanani: coconut-papaya chia pudding - 1/4 mukombe wembeu dzechia, 1 mukombe wemukaka wekokonati usina shuga, uye 1/4 mukombe wepadhaya wakachekwa
• Kwekudya kwemasikati: huku saladhi nemafuta emuorivhi
• Kudya kwemanheru: tempeh yakakangwa neBrussels inomera uye mupunga wakasviba

Svondo

• Kudya kwemangwanani: howa, sipinashi, uye zucchini frittata
• Kwekudya kwemasikati: mbatatisi hafu dzakapetwa nesipinashi, turkey, uye nyowani cranberries
• Kudya kwemanheru: yakabikwa huku mapapiro nerutivi rwechitsva sipinachi uye sauerkraut

Iyo ine hutano gut menyu inofanirwa kuve yakapfuma muzvibereko, miriwo, uye yakaonda protein. Miriwo yakaviriswa yakadai sauerkraut kana zvigadzirwa zvemukaka zvine mutsigo senge yogati yechiGreek zvakare akawedzera kuwedzerwa, sezvo ari manyuko makuru ehutachiona hwematumbo ane hutano.

Dzimwe nzira dzekuvandudza hutano hwako

Kunyangwe chikafu chiri chakakosha pakuvandudza gut hutano, pane akawanda mamwe matanho aunotora.

Heano dzimwe dzedzimwe nzira dzekuvandudza yako gut gut hutano:

• Tora probiotic yekuwedzera. MaProbiotic ane mabhakitiriya anobatsira anowanzovapo muzvikafu zvakaviriswa. Kutora probiotic yekuwedzera, iyo iwe yaunogona kuwana online, inogona kuvandudza gut gut kana iwe ukasawana zvakakwana mapurobioti kuburikidza nedhayeti yako ().
• Deredza kushushikana. Kushushikana kusingaperi kwakaratidzwa kukuvadza matumbu mabhakitiriya. Mabasa sekufungisisa kana iyo yoga inogona kubatsira ().
• Dzivisa kusvuta. Utsi hwefodya hunokonzeresa huturu hwakawanda uye hunogona kuwedzera kuzvimba munzira yekugaya. Kurega kusvuta kunogona kukwidziridza huwandu hwako hwehutachiona hune hutano uye kudzikamisa huwandu hwako hwekukuvadza hutachiona hutachiona ().
• Kurara zvakanyanya. Kushaikwa kwekurara kunogona kukonzera kugoverwa kwakashata kwehutano hutachiona hutachiona, pamwe zvichikonzera kuwanda kwematumbo kukwana ().
• Deredza kunwa doro. Kutsvagurudza kwakaratidza kuti kunyanyisa kunwa doro kunogona kuwedzera hutumbu kubatika nekudyidzana nemamwe mapuroteni (,,).

Kana iwe uchifunga kuti une leaky gut syndrome, funga kuongororwa chirwere chechiliac.

Izvo zvinetso zviviri zvinogona kuva nezviratidzo zvinopindirana.

Vamwe vanhu zvakare vanoona kuti kudya kwakadai seGut uye Psychology Syndrome (GAPS) kudya kunogona kurerutsa kunodonha zviratidzo zvemudumbu. Nekudaro, chikafu ichi chinodzivirira zvisingaite, uye hapana zvidzidzo zvesainzi zvinotsigira zvirevo zvehutano.

Kunze kwekudya, edza kutora chirongwa cheprobiotic, kudzikisa kushushikana kwako, kurara zvakanyanya, kudzivirira kuputa, uye kudzikisira kunwa doro kunatsiridza hutano hwako.

Chinokosha

Leaky gut syndrome chiitiko chekufungidzira chinokonzerwa nekuwedzera kwemukati kukwana.

Iyo inosanganisirwa nekuwedzera kwemudumbu kubvumidzwa - microscopic maburi mumatumbo madziro izvo zvinoita kuti zvive nyore kubhakitiriya, chepfu, uye zvisina kugayiwa zvekudya zvekudya kuti zvipfuure nemukati memadziro mukati meropa rako.

Nekudaro, varapi vekurapa havazivi leaky gut syndrome sekurapwa kwekurapwa, sezvo parizvino paine humbowo hushoma hwekuti kuwanda kwematumbo kukwana idambudziko rakakomba rehutano mukati uye pachega.

Kuwedzera kwepamuviri kugona kunowanikwa pamwe chete nezvirwere zvisingaperi sechirwere chechiliac uye mhando 1 chirwere cheshuga. Zvisinei, zvinowanzova chiratidzo chezvirwere izvi, pane chikonzero.

Izvo zvakati, kune akawanda matanho iwe aunotora kuti uvandudze hutano hwako hwekugaya.

Kuti urwise ura hunodonha, idya chikafu chinosimudzira kukura kwehutano hutachiona hutachiona, kusanganisira michero, zvigadzirwa zvemukaka zvine mutsigo, mafuta ane hutano, nyama dzakaonda, uye miriwo ine furu uye yakaviriswa.

Dzivisa zvakagadziriswa uye zvakagadziridzwa zvisina chikafu zvekudya.

Iwe unogona zvakare kutora maprobiotic ekuwedzera, kudzora kushushikana, kudzikisira kushandiswa kweNSAID, kudzivirira doro, uye kuwana kurara kwakawanda.