Iyo Microbiome Kudya ndiyo Yakanyanya Nzira Yekusimudzira Gut Hutano?

Zvemukati

• Chii chinonzi Microbiome Diet?
• Ndezvipi Zvinogona Kubatsira uye Zvakaipa Mhedzisiro yeMicrobiome Kudya?
• Muenzaniso Microbiome Kudya Chikafu Chinyorwa
• Chii Chaunodya Pane Microbiome Kudya
• Kudya Kunodzivirira Pane Microbiome Kudya
• Zvekuwedzera Kutora Iyo Microbiome Kudya
• Sample Microbiome Diet Meal Plan
• Ongororo ye

Panguva ino, iwe unogona kunge uchinyatsoziva mukati kana kurwara nezvese zvine chekuita nematumbu. Mumakore mashoma apfuura, tani rekutsvagisa rakanangana nehutachiona hunogara mudumbu uye kuti hwakabatana sei nehutano hwakazara. (Yakabatanidzwawo nehuropi uye hutano hweganda.) Sezvineiwo, zvikafu zvakagadzirirwa kusimudzira mabhakitiriya ane hutano mugut microbiome yako ave achiwana traction, senge chirimwa paradox, autoimmune paleo, uye yakaderera-FODMAP kudya. Ikozve kune iyo microbiome chikafu, icho chinoitirwa kuchengetedza hutano hutano gut bug chiyero nekuchovha bhasikoro kuburikidza nezvikamu zvitatu zvekubvisa. Tiri kutaura kugadzirisa kuzere, kwete bhodhoro rezuva nezuva rekombucha. Hezvino zvese zvaunofanira kuziva.

Chii chinonzi Microbiome Diet?

Chiremba akazara Raphael Kellman, MD, akagadzira chikafu uye akazvinyora mubhuku rake ra2015, Kudya kweMicrobiome: Iyo Sainzi Yakabvumidzwa Nzira Yekudzosera Uturu Hwako Hutano uye Kuwana Permanent Kuonda kurasikirwa. Nepo Dr. Kellman ari kumashure kweiyo * iyo microbiome chikafu, mamwe mazvikokota akabuda aine mabhuku akafanana anotsanangura kudya-kwakanangana nezvikafu zvisati zvaitika uye kubvira Iyo Microbiome Diet rova masherufu. (Mumwe muenzaniso chikafu chinopesana nekuzvidya moyo.) Dr. Kellman anoronga kurasikirwa nekurema seimwe divi mhedzisiro, asi kwete chinangwa chikuru chekudya.

Chikamu chekutanga kudya kwemavhiki matatu kunopedza kudya kunoda kutema chikafu chinokuvadza hutano hwematumbo, maererano naDr. Kellman. Iwe unodzivisa zvachose runyorwa rwezvikafu zvinosanganisira zviyo, gluten, zvinotapira, mukaka, uye mazai, uye wotarisa pakudya yakawanda ye organic, yezvirimwa-based chikafu. Uye haimiri pakudya. Iwe unofanirwa kusarudza zvigadzirwa zvekuchenesa zvepanyama uye kudzikisira kushandiswa kwemishonga inorwisa mabhakitiriya neNSAIDs (nonsteroidal anti-anogumbura madhiragi senge aspirin uye ibuprofen).

Pakati pechikamu chechipiri, chinotora mavhiki mana, unogona kutanga kudzoreredza zvimwe zvekudya zvakabviswa muchikamu chekutanga, sezvimwe zvekudya zvemukaka, zviyo zvisina gluten, uye nyemba. Kashoma kubiridzira kudya kunotenderwa; unofanirwa kutarisa 90 muzana kutevedzera.

Chikamu chekupedzisira ndeche "tune-up yehupenyu," izvo zvese ndezvekufungidzira izvo zvikafu zvinoshanda uye zvisingashande nemuviri wako. Ichi ndicho chikamu chakasununguka zvikuru, chakagadzirirwa kwenguva refu, ichidaidzira kuti 70% itevedzwe. (Related: Unoda Nzira Yakawanda Nutrients for Good Gut Health)

Ndezvipi Zvinogona Kubatsira uye Zvakaipa Mhedzisiro yeMicrobiome Kudya?

Zvidzidzo zvakaratidza chinokwanisa kubatana pakati pematumbo ekuumbisa nemamiriro akaita seshuga, chirwere chemwoyo, uye gomarara. Saka kana iyo microbiome chikafu zvinoita kunatsiridza iyo microbiome makeup, inogona kuunza zvakakosha. Inosimudzira tsika dzakawanda dzekudya zvine hutano, anodaro Kaley Todd, RD, nyanzvi yezvokudya zvevashandi veSun Basket. "Inokurudzira chaizvo kudyiwa kwemichero nemiriwo mitsva, kudzivirira chikafu chakagadzirwa neshuga inorema, uye inotarisisa miriwo nenyama nemafuta akanaka," anodaro. "Uye ndinofunga vanhu vazhinji vanogona kudya izvo zvikafu zvese zviri nani." Uyezve, haina kudaidzira kuverenga kwekoriori kana zvikamu zvinodzora.

Macalorie parutivi, kudya kunoganhurira, kunyanya panguva yechikamu chekutanga, chinova chikuru dhizaini. "Uri kubvisa mapoka makuru ezvikafu zvakaita semukaka, nyemba, zviyo," anodaro Todd. "Uri kutora izvo zvekudya izvo zvine hunhu-hwakakora hunhu uye zvinopa zvinovaka muviri mabhenefiti uye kuzvibvisa zvachose." Nekuda kwekuti hutano hwemudumbu hwakasarudzika, haakurudzire kutevedzera chikafu chebhoilerplate kuyedza kugadzirisa hutano hune chekuita nehutumbu: "Zvakanaka kushanda nenyanzvi yezvehutano yakakodzera munzira kuti uwedzere mabhenefiti uye kunyatsodzika pasi chaipo. nzira." (Zvakafanana: Aya Mapfuti eJuice Anoisa Sauerkraut Kushandiswa Kwakanaka kune Hutano Hutano)

Uyezve, nepo tsvakiridzo yekuti kudya kunogona kubatsira sei gut microbiome kuri kuvimbisa, zvakawanda hazvisati zvanyatsojeka. Vatsvaguriri havana kunyatso tsanangura nzira yekudya kuti uwane chiyero chakakwana. "Tine data rekuratidza kuti chikafu chinoshandura microbiome, asi kwete izvo zvekudya zvakachinja microbiome neimwe nzira kune mumwe munhu," Daniel McDonald, Ph.D., director wesainzi weAmerican Gut Project uye post- muongorori wezvechiremba paYunivhesiti yeCalifornia, San Diego Chikoro cheMishonga, nguva pfupi yadarika akaudza Nguva.

Muenzaniso Microbiome Kudya Chikafu Chinyorwa

Chikamu chega chega chakasiyana zvishoma, asi seyakajairwa mutemo, iwe uchazoda kuwedzera chikafu chine mapurobioti uye prebiotic uye kudzivirira chikafu chakagadziriswa. Heano zvimwe zvekudya zvaunofanirwa uye zvausingafanirwe kudya kana uchinge wazviisa muchikamu chechipiri:

Chii Chaunodya Pane Microbiome Kudya

• Miti: Asparagus; maekisi; radishes; karoti; hanyanisi; garlic; jicama; mbatatisi; yam; sauerkraut, kimchi, uye mimwe miriwo yakaviriswa
• Zvibereko: Avocados; rhubarb; maapuro; madomasi; maranjisi; nectarines; kiwi; mazambiringa; cherries; pears; mapichisi; mangoes; mavise; michero; coconut
• Dairy: Kefir; yogati (kana kokonati yogati yesarudzo yenondairy)
• Zviyo: Amaranth; buckwheat; mapira; gluten-isina oats; brown rice; basmati rice; mupunga wemusango
• Mafuta: Nut uye bhotela mbeu; bhinzi; flaxse, sunflower, uye maorivhi
• Mapuroteni: Organic, yemahara-renji, isina hutsinye mapuroteni emhuka; makemikari akasununguka-emhando mazai; hove
• Zvinonhuwira: Cinnamon; turmeric

Kudya Kunodzivirira Pane Microbiome Kudya

• Package foods
• Gluten
• Soy
• Shuga uye zvinotapira zvekugadzira (Lakanto zvinotapira zvinotenderwa zvine mwero)
• Trans mafuta uye hydrogenated mafuta
• Mbatatisi (kunze kwemapatata)
• Chibage
• Nzungu
• Dhirosa nyama
• Yakakwira-mercury hove (semuenzaniso, ahi tuna, orenji roughy, uye shark)
• Muchero wemichero

Dr. Kellman zvakare anoratidza kutora zvinowedzera pamwe chete neiyo microbiome kudya, kunyanya panguva yekutanga chikamu.

Zvekuwedzera Kutora Iyo Microbiome Kudya

• Berberine
• Caprylic acid
• Garlic
• Muchero wemichero yemichero
• Oregano mafuta
• Gavakava
• Zingi
• Carnosine
• DGL
• Glutamine
• Marshmallow
• N-acetyl glucosamine
• Quercetin
• Inotsvedza elm
• Vhitamini D
• Probiotic inowedzera

Sample Microbiome Diet Meal Plan

Unoda kuzviedza? Hezvino izvo zuva rekudya rinogona kutaridzika, sekureva kwaTodd.

• Chikudya chamangwanani
• Midmorning snack: Sliced ​​apple nealmond butter
• Kwekudya kwemasikati: Veggie huku muto
• Manheru masikati snackifurawa yakakangwa yakakangwa
• Kudya kwemanheru: Salmon ine turmeric, yakakangwa asparagus uye makarotsi, beet yakaviriswa, uye kombucha

Ongororo ye