Ukunakekela impilo yethu yamathumbu Kuye kwaba yinto ehamba phambili kubantu abaningi, futhi ngesizathu esihle: ibhalansi ye-microbiota, ukuqoqwa kwama-microorganisms ahlala emgudwini wethu wokugaya ukudla, kunomthelela omkhulu cishe kuzo zonke izici zenhlalakahle yethu, kusukela ekugayeni nasekuvikelekeni komzimba kuya emoyeni nasesikhumba. Nokho, imikhuba emibi yokudla, ukucindezeleka, nokusetshenziswa kwemithi ethile kungaphazamisa lokhu kulinganisela okuntekenteke futhi kubangele ukungakhululeki noma izinkinga zempilo.
Ambalwa amasu asebenzayo futhi angokwemvelo njengokuhlanganisa ukudla okubilisiwe ekudleni kwethu njalo. Ukufaka le mikhiqizo ekudleni kwethu kwansuku zonke akusizi nje ukubuyisela inhlalakahle yamathumbu, kodwa Bangeza ukunambitheka kanye nezinhlobonhlobo ezitsheniAke sibhekisise ukuthi zisebenza kanjani, yiziphi izinzuzo ezinikezayo, kanye nezibonelo ezinhle kakhulu zokuguqula isimiso sakho nokubuyisela ubungqabavu ohlelweni lwakho lokugaya.
Kungani ukudla okuvutshiwe kuthuthukisa impilo yamathumbu?
Imfihlo yokudla okuvutshelwe ilele kubo okuqukethwe kwama-microorganisms aphilayo, njengamagciwane azuzisayo nama-yeasts, okuthi phakathi nenqubo yokuvutshelwa aguqule ushukela nezinye izinhlanganisela zibe ama-asidi, amagesi, nezinye izinto ezikhiqizwayo. Le nqubo ayihlinzeki nje kuphela ukunambitheka okuthile nokuthungwa kwesici, kodwa futhi iphindaphinda izakhiwo zokudla okunomsoco, okwenza kugayeke kakhulu, ecebile ngama-enzyme namavithamini futhi, ngaphezu kwakho konke, kuyasebenziseka gcwalisa futhi ugcine i-microbiota ehlukahlukene.
Ukudla ukudla okuvutshelwe njalo kukhonjisiwe, ngokocwaningo lwakamuva oluvela emanyuvesi adumile anjengeStanford, kuya kwandisa ukuhlukahluka kwamagciwane emathunjini, kunciphisa ukuvuvukala futhi kusiza ukuqinisa amasosha omzimba. Lawa mabhaktheriya asebenza njenge balimi bangempela bangaphakathi, ukunakekela i-ecosystem yamathumbu ukuze kuzuze ukugaya okulula, gwema amagesi, lawula ukuhamba futhi uthuthukise ukubekezelelana kokunye ukudla.
Ngaphezu kwalokho, ubufakazi obusha besayensi bubonisa lokho Ukudla okuvutshelwe kakhulu ukuhlanganisa ekudleni kwakho, kuba mkhulu izinzuzo.Kodwa-ke, kubantu abanamathumbu azwelayo, kungcono ukwethula le mikhiqizo kancane kancane ukuze kube lula ukujwayela umzimba.
Ukudla okuvutshiwe okutuswa kakhulu kanye nezinzuzo zakho ezithile
Izinhlobonhlobo zokudla okuvutshiwe zinkulu kakhulu. Akuwona wonke ahlinzeka ngama-microorganisms afanayo noma alingana ngokulinganayo kunoma iyiphi inqubo yansuku zonke, kodwa wonke abelana ngezici ezibalulekile ezisizayo. buyisela futhi ugcine impilo yamathumbuNazi izinkanyezi eziyinhloko nokuthi kungani kufanele ube nazo efrijini lakho:
- Iyogathi yemvelo kanye neyogathi yesiGreki: Okukodwa kokudla okwaziwa kakhulu okubilile, okutholakala kalula futhi kulungele wonke umuntu. Iyogathi igqamile ngayo amaprotheni, i-calcium, i-potassium kanye namavithamini B. Kunconywa ukukhetha izinguqulo "ezibukhoma" (ezinamasiko asebenzayo angagxiliwe) futhi ngaphandle koshukela owengeziwe ukuze kuthuthukiswe umphumela wabo weqiniso we-probiotic. Izinguqulo ezinambithekayo noma zezimboni kufanele zigwenywe, njengoba zivame ukufaka ushukela ongadingekile futhi ulahlekelwe ingxenye enhle yamagciwane ayo azuzisayo ngesikhathi sokucubungula.
- I-Kefir: Ifana kakhulu ne-yogurt, kodwa icebile kakhulu kuma-microorganisms ngoba ifomula yayo ihlanganisa amagciwane ahlukahlukene kanye nemvubelo. I-Kefir ilungele labo abathanda Bafuna isiphuzo esivutshiwe esinohlamvu olumuncu, olugayeka kalula futhi oluguquguqukayo., iwusizo ekudleni uwedwa, kuma-smoothie, ama-dessert, noma amasaladi. Ingenziwa ekhaya noma ithengwe ezitolo ezikhethekile.
- I-Chucrut: Iklabishi elibilile liwukudla kwakudala eCentral European cuisine, liya lidume umhlaba wonke. i-fiber, ama-antioxidants kanye nama-bacterium e-lactic acid. Ukuze usebenzise amandla abo e-probiotic, kungcono ukhethe izinhlobo ezingagxiliwe ezenziwe ngeklabishi nosawoti kuphela, ngaphandle kwamavinegars noma izilondolozi zokwenziwa.
- I-Kimchi: Lokhu kudla kwaseKorea okuvutshiwe, okufana ne-sauerkraut, kunongwe futhi kwenziwa ngeklabishi, isithombo, ugaliki, ujinja, nezinongo. Yaziwa ngekhono layo loku kuthuthukisa ukugaya, kukhuthaze ukujwayelekile kwamathumbu futhi kwehlise i-cholesterol, ngisho nokusiza ekudambiseni isifo samathumbu esicasulayo.
- Imiso: Ubhontshisi wesoya ovutshiwe, irayisi, noma inhlama yebhali, esetshenziswa ezitsheni nasezindaweni zokugqoka. Kuhlanganisa i-probiotic ebizwa ngokuthi i-Aspergillus oryzae, esiza ukulwa nokuvuvukala kwamathumbu, ngaphezu kwama-enzyme enza kube lula ukugayeka kokudla nokugaya ezinye izakhi.
- I-Tempeh: Ubhontshisi wesoya ocindezelwe ocijile onokwakheka okuqinile, okwaziswa abantu abadla imifino njengengxenye yeprotheni esikhundleni senyama kanye nokuqukethwe kwayo kwevithamini B12, ngaphezu kwenkomba yayo ephansi ye-glycemic.
- I-Kombucha: Isiphuzo esiqabulayo esenziwe ngetiye noshukela, okuthi, ngemva kokuvutshelwa, sibe namagwebu futhi sicebile ngama-antioxidants. Kubhekwa njengewusizo Usizo ngokukhipha ubuthi esibindini, unciphise ukuvuvukala, futhi unikeze enye indlela enempilo kuneziphuzo ezithambile zendabuko, inqobo nje uma i-pasteurized futhi inokuqukethwe okuphansi koshukela olula.
- Ama-pickle nama-gherkins ku-brine: Ama-pickle avutshelwe ku-brine (hhayi uviniga) angumthombo wama-probiotics. Zibuye zengeze ukunambitheka kanye ne-crunch ezitsheni futhi kulula ukwenza ekhaya.
- I-Natto: Ubhontshisi wesoya wase-Japan ovutshiwe, one-flavour eqinile nokuthungwa okungavamile. Okuphawuleka ngakho iphezulu kuvithamini K2, i-fiber namaprotheniIfaneleka ikakhulukazi kulabo abalandela ukudla kwemifino noma i-vegan.
- Isinkwa esimuncu: Njengoba ibiliswe imvubelo yasendle namagciwane, lesi sinkwa kulula ukusigayeka kunesinkwa esivamile. Ukuvutshelwa kwayo kwenza ezinye izakhamzimba zikwazi ukutholakala nge-bioavailable, futhi inenkomba ye-glycemic ephansi.
Njengoba ubona, kukhona ongakhetha kukho konke ukunambitheka nezitayela zokupheka, kusukela kokwakudala kwaseMedithera njengeyogathi nesinkwa senhlama emuncu ukuya eminikelo yase-Asia enqobe ulwanga lwaseNtshonalanga. Isihluthulelo ukukhetha ukudla okuvutshiwe okuphilayo, ngaphandle kwezithasiselo noma ushukela, nokushintsha umnikelo ukuze uthole ukuhlukahluka okukhulu kwamabhaktheriya anenzuzo.
Iziphi izinzuzo ezithile ezinikezwa yilokhu kudla okuvutshiwe?
Uhlu lwezinzuzo lukhulu futhi lusekelwa isayensi:
- Babuyisela futhi balondoloze ibhalansi ye-microbiota yamathumbu, ukulwa ne-dysbiosis, ukuvuthwa kanye nokungahambi kahle kokugaya.
- Ziqinisa amasosha omzimba (cishe u-70% wezivikelo zethu zihlala emathunjini).
- Banciphisa ukuvuvukala kwamathumbu futhi, ezingeni le-systemic, bangafaka isandla ekuthuthukiseni izimpawu zezifo ezingapheli noma ezizimele.
- Thuthukisa ukumuncwa kwezakhi njenge-iron, i-zinc kanye namavithamini B, okwandisa i-bioavailability yawo nokwenza lula ukugaya.
- Bakhuthaza ukuqina kwamathumbu, ukukhulula izinkinga ezifana nokuqunjelwa noma igesi.
- Bangathonya kahle isimo sengqondo, njengoba ithumbu liyi-eksisi eyinhloko ekukhiqizeni ama-neurotransmitters afana ne-serotonin.
- Basiza ukulawula isisindo futhi balawule i-glucose, sibonga ikhono layo lokuzinzisa i-metabolism kanye neqiniso lokuthi ezinye izinhlobo zine-calorie ephansi.
- Banciphisa ubuthi nama-pathogens, ukunciphisa ukwanda kwamagciwane angosomathuba kanye nesikhunta esithile emgudwini wokugaya ukudla.
Nokho, Kubalulekile ukukhumbula ukuthi akukho ukudla okuyisimangaliso.Ukusebenza kahle kokudla okuvutshiwe kuyathuthukiswa uma kuhlanganiswa ekudleni okunomsoco okunothe nge-fiber, izithelo, imifino, nokudla okugayiwe kancane. Ukuhlanganisa ama-probiotics nokudla "prebiotic" (okondla amagciwane amahle) kuyisu elingcono kakhulu lokugcina impilo yamathumbu.
Ungakungenisa kanjani ukudla okuvutshiwe ekudleni kwakho: amathiphu asebenzayo nohlelo lokuzijwayeza
Ushintsho olusheshayo, ikakhulukazi uma ungajwayele ukudla lezi zinhlobo zokudla, lungabangela igesi, ukuqunjelwa, noma ukungakhululeki kwesikhashana. Ngakho-ke, kutuswa ukulandela a uhlelo lokuzivumelanisa nezimo oluqhubekayo:
- Iqala phakathi namasonto ambalwa okuqala nge amanani amancane (2-3 wezipuni we-yogurt, i-kefir, i-sauerkraut, njll.) izikhathi eziningana ngesonto futhi ubone ukuthi umzimba wakho uphendula kanjani.
- Emasontweni alandelayo, kwandisa ukuhlukahluka (ngokwesibonelo, engeza i-kimchi, i-miso noma i-tempeh) kanye nobuningi kuze kube yilapho uhlanganisa phakathi kwezinhlobo ezimbili noma ezintathu zokudla okubilile ngosuku.
- Gcina i- ukungaguquguquki kwesikhathi eside, ukushintshanisa imithombo ehlukene ukuze kwandiswe ukuhlukahluka kwamagciwane kanye nokulungisa inani ekubekezeleni kwakho.
Kubalulekile ukuthi izinga lomkhiqizo ovutshiwe yiba muhle: kungcono ukhethe imikhiqizo eyenziwe ekhaya, yemvelo, kanye ne-unpasteurized, njengoba imikhiqizo ecutshungulwe kakhulu noma efakwe i-pasteurized ngokuvamile ayinawo amagciwane aphilayo anikeza izinzuzo zangempela.
Imibono yeresiphi nezinhlanganisela ezihlwabusayo nokudla okubilile
Ukufaka lokhu kudla ohlelweni lwakho lwansuku zonke kulula, futhi asikho isidingo sokuphendukela ezitsheni ezingavamile noma eziyinkimbinkimbi:
- Iyogathi yemvelo ingaba yisisekelo sesidlo sasekuseni esinezithelo, imbewu, namantongomane, noma ixutshwe ne-oatmeal noju.
- I-smoothie ene-kefir, ubhanana, amajikijolo abomvu, nembewu ye-chia iyaqabula futhi iyagaya ukudla.
- I-Sauerkraut ne-kimchi yengeza ukuthinta okunethezekayo, okuphundu kumasaladi, izidlo zaseceleni zenyama, inhlanzi, noma imifino.
- Sebenzisa i-miso ukuze ulungise amasobho asheshayo (gwema ukuwabilisa ukuze ugweme ukucekela phansi amagciwane) noma ekugqokeni kwesaladi.
- I-Tempeh ingashiswa futhi yengezwe kuma-stir-fries, ama-tacos, noma izitsha zemifino.
- I-Kombucha iyisiphuzo esifanelekile njengesinye esinempilo kuneziphuzo ezithambile, inqobo nje uma kungokwemvelo futhi ubuningi bulawulwa.
- Isinkwa se-Sourdough singasetshenziselwa ukudla kwasekuseni, i-toast, noma njengokuhambisana nezitsha ezinkulu.
Uma ufuna ukuba nobuciko obuningi, ungalungiselela ama-pickle akho nezaqathi, ukhukhamba, ukholifulawa, noma ubhontshisi ku-brine, ngokulandela izinyathelo zokuhlanzeka nokuqapha ukuvutshelwa. Okudingayo nje amanzi ahlungiwe, usawoti ongena-iodized, isitsha sengilazi, nokubekezela; ezinsukwini ezimbalwa nje, uzoba nemifino evutshiwe elungele ukujabulela zonke izinzuzo zayo ziphelele.
Izinyathelo zokuphepha, izinganekwane kanye nemibuzo evame ukubuzwa mayelana nokudla okuvutshiwe
Ingabe konke ukudla okuvutshiwe kuyefana? Cha, lezo kuphela eziqukethe amasiko aphilayo futhi ezingakahlungiwe, zingahlungiwe, noma zibe ngaphansi kwezinqubo ezinonya ezigcina amandla azo e-probiotic. Kubalulekile ukuhlola ilebula bese ukhetha izinguqulo zobuciko noma ezenziwe ekhaya.
Ngingakwazi ukudla ukudla okubilile uma nginethumbu elizwelayo? Yebo, kodwa kuyanconywa ukuthi uqale ngamanani amancane futhi uqaphe ukubekezelelana kwakho. Ezimweni ezimbi kakhulu zokugaya ukudla, kuhle kakhulu ukuthi uxhumane nochwepheshe bezempilo.
Ingabe ama-probiotic supplements angcono? Nakuba zingaba usizo ezimweni ezithile, ukudla okuvutshiwe kuphinde kunikeze i-fiber, ama-enzyme, nama-bioactive compounds angenayo i-supplements. Isu elingcono kakhulu ukuwahlanganisa lapho kufanele, njalo ngeseluleko sochwepheshe.
Kwenzekani uma ngiphuza kakhulu? Ukusetshenziswa ngokweqile kungabangela igesi, ukuqunjelwa, noma ukungakhululeki. Okubalulekile ukuthi ushintshe futhi ulungise inani ekubekezeleleni kwakho komuntu siqu.
Ingabe kukhona contraindications? Abantu abangezwani nesoya kufanele bagweme i-miso, tempeh, noma i-natto. Ezimweni zokuzivikela komzimba, ukukhulelwa, noma izimo eziyinkimbinkimbi zokugaya ukudla, kuyalulekwa ukuthi uthintane nodokotela ngaphambi kokwandisa ukudla kwakho okuvutshiwe.
I-Los Ukudla okubilile kuyithuluzi elinempilo nelimnandi ukuze unakekele i-gut microbiota yakho. Ukubuyisela ibhalansi yayo, ukusekela amasosha akho omzimba, kanye nokwenza lula ukugaya ukudla kungafinyelelwa ngemikhiqizo elula ebilokhu isekhishini lethu amakhulu eminyaka futhi isekelwa isayensi yesimanje. Khuthazwa ukuthi kancane kancane uwafake ekudleni kwakho futhi ujabulele izinzuzo zawo ngomzimba wakho.
