Chikafu cheMediterranean Chinoitika Pamuviri Utano Chinogona Kukubatsira Kuti Urarame Nguva Yakareba

Zvemukati

• Nei Uchifanira Kuva Nehukama Pakati peMediterranean Kudya uye Gut Hutano
• Ongororo ye

Kana zvasvika pakudya, vanhu vanogara vakatenderedza Mediterranean vari kuzviita nemazvo, uye kwete nekuti vanombundira pane imwe nguva girazi dzvuku. Nekuda kwekuremerwa kwekutsvagisa kwakanaka pakudya kweMedithera, yakakwira U.S.News & World Report runyorwa rwezvakanakisa zvekudya kwemakore matatu akateedzana. Pane zvakawanda zvekuda nezve dhayeti, asi chidzidzo chitsva chinoratidzira imwe yesimba rayo rinonakidza kwazvo: mukana wekusimudzira hutano hwematumbo. Chidzidzo chacho, chakabudiswa mumagazini yezvokurapa BMJ, inoratidza kuti kutevera dhayeti kunogona kuchinja hutano mumatumbu nenzira inosimudzira hupenyu hurefu.

Hezvino zvakaitika: Pavanhu vakuru mazana matanhatu negumi nevaviri vanobva kuUK, France, Netherlands, Italy, nePoland, mazana matatu nemakumi maviri nevatatu vakatevera kudya kweMedithera kwegore, uye vamwe vese vakaramba vachidya sezvavaigara vachiita kwenguva imwe cheteyo yemwedzi gumi nemiviri. Kunyange zvazvo kudya kweMediterranean kunowanzova nemirayiridzo yakasununguka, vanyori vekudzidza vakatsanangura sechirongwa chekudya chinotarisa "kuwedzera kushandiswa kwemiriwo, marimu, michero, nzungu, mafuta omuorivhi nehove uye kushandiswa kwakaderera kwenyama tsvuku uye zvigadzirwa zvemukaka uye mafuta akazara," maererano nebepa ravo. Zvidzidzo izvi zvakare zvakapa zvituru sampuli pakutanga nekupera kwegore-rekudzidza, uye vaongorori vakaedza iwo masampuli kuti vawone hutachiona hwehutachiona hwematumbo microbiomes avo.

Izwi rinokurumidza pane gut gut microbiome (kana iwe uchifunga, WTF kunyange ndizvo uye nei ndichifanira hanya?): Kune mabhirioni ebhakitiriya anogara mukati memuviri wako uye pamusoro peganda rako-mazhinji acho anogara mumatumbu. Ura hwako microbiome hunoreva iyo yemukati mabhakitiriya, uye kutsvagisa kunoratidza kuti gut microbiome inogona kutora chinzvimbo chakakura mukugara kwako, kusanganisira immune system yako uye nemoyo hutano (zvimwe pane iyo gut microbiome mune zvishoma).

Kudzokera kuchidzidzo: Zvigumisiro zvakaratidza hukama pakati pekutevera kudya kweMediterranean uye kuva nemamwe marudzi ebhakitiriya ane hukama nekuwedzera pfupi-chain chain fatty acid production uye kuderedza kuzvimba. (Short-chain fatty acids makemikari anogona kudzivirira kuzvimba kunokonzera zvirwere.) Uyezve, zvituru zvezvokudya zveMediterranean zvakaratidza marudzi mashoma emabhakitiriya anga aine chirwere cheshuga cherudzi rwechipiri, colorectal cancer, atherosclerosis (plaque build-up). mune arteri), cirrhosis (chirwere chechiropa), uye chirwere chechipfuva chinoputira (IBD), zvichienzaniswa nemastool sampuli ezvidzidzo zviri muchidzidzo izvo zvisina kutevera chikafu cheMediterranean. Dudziro: Inofananidzwa nehutu hwevanhu vanoteerera zvimwe zvekudya, gungwa reMediterranean dieters 'rinoratidzika kunge rakashongedzerwa kurwisa kuzvimba uye zvakasiyana siyana zvehurwere. (Yakabatana: 50 Nyore yeMediterranean Kudya Mapepa uye Kudya I)

Zvinova nani: Vatsvakurudzi pavakaongorora mamwe marudzi ebhakitiriya akanga akawandisa muvanhu vakanga vatevera kudya kweMediterranean, vakaona kuti mabhakitiriya eMediterranean dieters akabatanidzwa kune simba rekubata uye kushanda kwehuropi zvichienzaniswa nemabhakitiriya ezvidzidzo zvakatevera mamwe. kudya. Mune mamwe mazwi, kutora chikafu cheMediterranean kunoratidzika kunge kuchisimudzira hutano hwakanaka hweguturu ndiyo kiyi yekudzora muviri uye kukwegura kwepfungwa. Uye, kujekesa, chikafu cheMediterranean chinogona kubatsira mabatiro ehutano "hachina kungobvumidzwa kune vakwegura zvidzidzo," sezvakaratidzwa nekumwe kutsvagisa nezvenyaya iyi, vanyori vekudzidza vakanyora.

Kusvika ipapo, vanyori vekudzidza vakacherekedza kuti bepa ravo handiro chete tsvagiridzo inobatanidza kudya kweMediterranean kune hutano hwakanaka hwematumbo. Imwe yekudzidza ye2016 uye kumwe kuongorora kwe2017 zvakafanana kwakawana chinongedzo pakati pekutevera chikafu uye nekuwedzera pfupi-cheni yemafuta acid kugadzirwa (aka iwo makomponi anogona kubatsira kudzivirira muviri kubva kuzvirwere-zvinokonzeresa kuzvimba).

Nei Uchifanira Kuva Nehukama Pakati peMediterranean Kudya uye Gut Hutano

Nyanzvi zhinji dzehutano dzinofunga kudya kudya kwakasiyana-siyana sekukosha pakuchengetedza ura hwakaenzana, uye chikafu cheMediterranean chinobvumira zvakasiyana. Inosimbisawo zvikafu zvakapfuma mufiber, izvo zvinowedzera huwandu hwezvakanaka gut bugs.

Saka, nei uchifanira kuva nehanya? Zvekare, gut gut hutano hunoita basa rakakosha muhutano hwakazara. Kunyanya: "Itestinal microbiome iri mukukurukurirana nehurongwa hwedu hwese, kusanganisira immune uye neurological," anodaro Mark R. Engelman, M.D., mutungamiriri wekiriniki yekubvunzana neCyrex Laboratories. "Iine mabhiriyoni ehupenyu anodyisa zvirimo, kunyanya mukoloni." Uye chikafu cheMediterranean chinoita kunge chinopa hutumbu hwakanaka hutachiona uye nharaunda yavanoda kuti vabudirire, anotsanangura Dr. Engelman. "[Mabhakitiriya akanaka] anotumira zviratidzo zvakakosha kwazvo kumuviri wedu wese zvinokurudzira hutano," anodaro. "Imwe nzira yakakosha ndeyekuchengeta kuzvimba kwakaderera." (BTW, heino maitiro ekuzvimba anogona kukanganisa muviri-pamwe nekutanga kutevedzera chirongwa chekudya chinopesana nekuzvimba.)

Kana iwe uchida chimwezve chikonzero chekuda chikafu cheMedithera, iwe unayo. Dr. Engelman anoti: “Iyi ongororo yazvino uye dzimwe dzakawanda dzinotsigira zvakasimba kuti iyi ndiyo nzira yokudya nokuda kwoutano hwakanaka uye kurarama kwenguva refu.

Ongororo ye