Leaky Gut Diet Plan: Abin da Za Ku Ci, Abin da Zai Guji

Wadatacce

• Menene cututtukan ƙwayar cuta?
• Menene ke haifar da hanji?
• Abincin da za'a ci
• Abinci don kaucewa
• Kayan menu na sati 1
• Litinin
• Talata
• Laraba
• Alhamis
• Juma'a
• Asabar
• Lahadi
• Sauran hanyoyin inganta lafiyar hanji
• Layin kasa

Mun haɗa da kayayyakin da muke tsammanin suna da amfani ga masu karatu. Idan ka siya ta hanyoyin yanar gizo a wannan shafin, zamu iya samun ƙaramin kwamiti. Ga tsarinmu.

Kalmar "leaky gut" ta sami kulawa da yawa a cikin 'yan shekarun nan.

Har ila yau, an san shi da haɓakar haɓakar hanji, yanayi ne wanda ratayoyi a cikin ganuwar hanjinku suka fara sassautawa. Wannan yana sauƙaƙa sauƙi ga manyan abubuwa, kamar ƙwayoyin cuta, gubobi, da ƙwayoyin abinci marasa narkewa, don wucewa ta bangon hanji zuwa cikin jini.

Karatuttukan karatu sun haɗu da haɓakar hanji tare da yawancin cututtukan cututtuka na yau da kullun, ciki har da ciwon sukari na 1 da cutar celiac.

Wannan labarin yana duban zurfin ciki da sanadin sa. Hakanan ya haɗa da jerin abincin da ke taimakawa lafiyar narkewar abinci da samfurin abinci na mako-mako.

Menene cututtukan ƙwayar cuta?

Leaky gut syndrome wani yanayi ne da aka gabatar wanda ya haifar da ƙaruwar hanji.

Tsarin narkewar abinci ya kunshi gabobi da yawa wadanda suka tarwatsa abinci, suke shan abubuwan gina jiki da ruwa, kuma suke cire kayayyakin sharar. Likin hanjinku yana aiki a matsayin shamaki tsakanin hanjinku da hanyoyin jini don hana abubuwa masu cutarwa shiga jikinku (,).

Abinci mai gina jiki da shan ruwa galibi yana faruwa a cikin hanjin cikin ka. Hanjinka yana da matattara, ko ƙananan rata, waɗanda ke ba da damar abinci da ruwa su wuce zuwa cikin jini.

Ta yaya sauƙin abubuwa ke wucewa ta bangon cikin hanji sananne ne cikin tasirin hanji.

Wasu halaye na kiwon lafiya suna haifar da waɗannan matattarar hanyoyin don sassautawa, mai yuwuwa barin abubuwa masu cutarwa kamar ƙwayoyin cuta, gubobi, da ƙwayoyin abinci marasa narkewar shiga jini.

Sauran likitocin kiwon lafiya suna da'awar cewa leaky gut yana haifar da kumburi mai yaduwa kuma yana haifar da amsawar rigakafi, yana haifar da matsalolin kiwon lafiya daban-daban waɗanda aka sani da su gaba ɗaya ciwon hawan jiji ().

Sun yi imanin cewa leaky gut yana haifar da yanayi daban-daban, ciki har da cututtukan autoimmune, migraines, autism, ƙwarewar abinci, yanayin fata, hazowar kwakwalwa, da gajiya mai tsanani.

Duk da haka, akwai ƙaramin shaida da ke tabbatar da cewa ciwon hanji mai narkewa yana wanzu. A sakamakon haka, manyan likitocin ba su yarda da shi azaman ganewar asali ba.

Kodayake haɓakar haɓakar hanji yana wanzu kuma yana faruwa tare da cututtuka da yawa, ba a bayyana ba idan alama ce ko kuma ainihin dalilin cutar mai ɗorewa ().

Gutunƙarar ciki, ko ƙarar yawan hanji, na faruwa ne lokacin da matsewar katangar hanjin ka ya sassauta. Wannan na iya barin abubuwa masu cutarwa, kamar su ƙwayoyin cuta, dafi, da ƙwayoyin abinci da ba su narke ba, su shiga cikin jini.

Menene ke haifar da hanji?

Hakikanin abin da ke haifar da hanjin leaky wani sirri ne.

Koyaya, ƙara yawan yaduwar hanji sanannu ne kuma yana faruwa tare da cututtuka da yawa na yau da kullun, gami da cututtukan celiac da kuma buga ciwon sukari na 1 (5).

Zonulin shine furotin wanda ke daidaita matattarar hanyoyin. Bincike ya nuna cewa mafi girman matakan wannan furotin na iya sassauta tsaka-tsakin mahaɗan kuma ƙara haɓakar hanji (,).

Abubuwa biyu sanannu ne don kara yawan matakan zonulin a cikin wasu mutane - kwayoyin cuta da gluten ().

Akwai tabbatattun shaidu da ke nuna cewa yawan alkama yana kara yaduwar hanji a cikin mutanen da ke fama da cutar celiac (,).

Koyaya, bincike a cikin manya masu lafiya da waɗanda ke da ƙwarewar rashin celiac suna nuna sakamako mai haɗuwa. Duk da yake karatun-bututun gwajin ya gano cewa alkama na iya kara karfin hanji, karatun dan adam ba su lura da irin wannan tasirin (,,).

Baya ga zonulin, wasu dalilai na iya kara yawan tasirin hanji.

Bincike ya nuna cewa mafi girman matakan masu shiga tsakani na kumburi, irin su factor necrosis tumor (TNF) da interleukin 13 (IL-13), ko kuma amfani da kwayoyi masu saurin kumburi (NSAIDs) na dogon lokaci, kamar su aspirin da ibuprofen, na iya ƙaruwa shigar hanji (,,,).

Bugu da ƙari, ƙananan matakan ƙwayoyin cuta masu ƙoshin lafiya na iya samun sakamako iri ɗaya. Wannan ana kiransa gut dysbiosis ().

Hakikanin abin da ke haifar da hanji ya zama sirri, amma wasu sunadarai kamar zonulin da alamomin kumburi suna ba da wasu alamu. Sauran dalilan da ke haifar da cutar sun hada da amfani da NSAID na dogon lokaci da rashin daidaituwar kwayoyin cuta na ciki wanda ake kira gut dysbiosis.

Abincin da za'a ci

Tun da cutar ciwon yoyon fitsari ba asalin likita ba ne, babu wani magani da aka ba da shawarar.

Duk da haka, zaku iya yin abubuwa da yawa don inganta lafiyar ku gaba ɗaya.

Isaya shine cin abinci mai wadataccen abinci wanda ke taimakawa ci gaban ƙwayoyin cuta masu amfani. An haɗu da tarin rashin lafiyar ƙwayoyin hanji zuwa sakamakon rashin lafiya, ciki har da kumburi na yau da kullun, cututtukan daji, cututtukan zuciya, da kuma ciwon sukari na 2 ().

Abincin da ke gaba manyan zaɓuɓɓuka ne don inganta lafiyar narkewar abinci:

• Kayan lambu: broccoli, Brussels sprouts, kabeji, arugula, karas, Kale, beetroot, chard na Switzerland, alayyafo, ginger, namomin kaza, da zucchini
• Tushen da tubers: dankalin turawa, dankalin turawa, dawa, karas, squash, da turnips
• Fermented kayan lambu: kimchi, sauerkraut, tempeh, da miso
• 'Ya'yan itace: kwakwa, inabi, ayaba, blueberries, raspberries, strawberries, kiwi, abarba, lemu, mandarin, lemon, lemun tsami, passionfruit, da gwanda
• 'Ya'yan itãcen marmari 'ya'yan chia,' ya'yan flax, 'ya'yan sunflower, da sauransu
• Hatsin-alkama: buckwheat, amaranth, shinkafa (launin ruwan kasa da fari), dawa, teff, da hatsi mara kyauta
• Lafiya mai kyau: avocado, man avocado, man kwakwa, da kuma man zaitun marassa kyau
• Kifi: kifin kifi, da tuna, da ciyawa, da wasu kifaye masu kama da omega-3
• Nama da ƙwai: naman yanka kaza, naman shanu, rago, turkey, da kwai
• Ganye da kayan yaji duk ganye da kayan yaji
• Kayan kiwo na gargajiya kefir, yogurt, yogurt na Girka, da man shanu na gargajiya
• Abubuwan sha romon kashi, shayi, madarar kwakwa, madarar goro, ruwa, da kombucha
• Kwayoyi: danyen goro, gami da gyada, almond, da kayan goro, kamar su madarar goro

Abincin da ke inganta lafiyar narkewar abinci ya kamata ya mai da hankali kan kayan lambu mai laushi, 'ya'yan itãcen marmari, kayan lambu mai ƙanshi, kayan kiwo na al'ada, lafiyayyen kitse, da nama mara kyau.

Abinci don kaucewa

Guji wasu abinci yana da mahimmanci don inganta lafiyar hanji.

Wasu abinci an nuna su haifar da kumburi a jikinka, wanda na iya haɓaka haɓakar ƙwayoyin cuta mara ƙoshin lafiya wanda ke da alaƙa da yawancin cututtuka na yau da kullun ().

Jerin na gaba yana ƙunshe da abinci waɗanda zasu iya cutar da ƙwayoyin cuta mai kyau, da kuma wasu waɗanda aka yi imanin cewa suna haifar da alamun narkewa, kamar kumburi, maƙarƙashiya, da gudawa:

• Samfuran alkama: burodi, taliya, hatsi, garin alkama, couscous, da sauransu.
• Hatsi mai dauke da alkama: sha'ir, hatsin rai, bulgur, seitan, triticale, da hatsi
• Naman da aka sarrafa: cututtukan sanyi, naman alade, naman alade, karnuka masu zafi, da sauransu.
• Kayan gasa waina, muffins, cookies, pies, kek, da pizza
• Abincin ciye-ciye: fasa, sandunan muesli, popcorn, pretzels, da sauransu.
• Junk abinci: abinci mai sauri, kwakwalwan dankalin turawa, hatsi mai laushi, sandunan alawa, da dai sauransu.
• Kayayyakin kiwo: madara, cuku, da ice cream
• Tace mai: kanola, sunflower, waken soya, da man safflower
• Abincin zaki na wucin gadi: aspartame, sucralose, da kuma saccharin
• Sauces: kayan salatin, da kuma waken soya, teriyaki, da hoisin miya
• Abubuwan sha barasa, abubuwan sha da ke cikin carbon, da sauran abubuwan sha masu zaƙi

Gujewa sarrafa abinci na tarkacen abinci, barasa, abubuwan sha masu sikari, mai mai ƙanshi, da kayan zaƙi na wucin gadi na iya taimakawa haɓakar ƙwayoyin cuta masu ƙoshin lafiya. Yanke kayan abinci masu dauke da alkama ko kuma abubuwan kara kuzari na alamun narkewar abinci na iya taimakawa.

Kayan menu na sati 1

Da ke ƙasa akwai lafiyayyen samfurin samfurin sati 1 don inganta lafiyar ku.

Yana mai da hankali kan haɗa abinci wanda ke haɓaka haɓakar ƙwayoyin cuta mai ƙoshin lafiya yayin cire abinci waɗanda sananne ne don haifar da alamun bayyanar narkewar abinci.

Wasu abubuwan menu suna ƙunshe da sauerkraut, nau'in kabeji daɗaɗa wanda yake da sauƙi, mai sauƙi, kuma mai arha don shirya.

Litinin

• Karin kumallo: blueberry, ayaba, da kuma yogurt yogurt smoothie
• Abincin rana: gauraye koren salad tare da yankakken kwai dafaffe
• Abincin dare: naman sa da broccoli suna soya-shiya da noodles na zucchini da sauerkraut

Talata

• Karin kumallo: omelet tare da kayan marmarin da kuka zaba
• Abincin rana: saura daga abincin daren Litinin
• Abincin dare: ruwan kifin da aka yi amfani da shi tare da sabon salatin lambun

Laraba

• Karin kumallo: blueberry, yogurt na Girka, da madarar almond mai laushi mara laushi
• Abincin rana: kifin kifi, kwai, da kuma veggie frittata
• Abincin dare: gasashen lemon salad kaza tare da gefen sauerkraut

Alhamis

• Karin kumallo: oatmeal mara yalwar abinci tare da kofin 1/4 na raspberries
• Abincin rana: ragowar abincin dare na Laraba
• Abincin dare: Bishiyar da aka dafa da sprouts na Brussels da dankali mai zaki

Juma'a

• Karin kumallo: Kale, abarba, da madarar almond madara mai laushi mara laushi
• Abincin rana: gwoza, karas, Kale, alayyafo, da salad salad shinkafa
• Abincin dare: gasa kaza tayi aiki da gasasshen karas, wake, da broccoli

Asabar

• Karin kumallo: kwakwa-gwanda chia pudding - 1/4 kofin chia tsaba, 1 kofin madara kwakwa mara dadi, da 1/4 kofin gwanda da aka yanka
• Abincin rana: salatin kaza tare da man zaitun
• Abincin dare: gasashshiyar tempeh tare da tsiron Brussels da shinkafar ruwan kasa

Lahadi

• Karin kumallo: naman kaza, alayyafo, da zucchini frittata
• Abincin rana: Rabin dankalin turawa mai dadi cike da alayyahu, turkey, da fresh cranberries
• Abincin dare: gasassun fuka-fukan kaza tare da gefen sabo na alayyafo da sauerkraut

Ya kamata menu mai kyau na hanji ya zama mai wadatar 'ya'yan itatuwa, kayan marmari, da furotin mara nauyi. Kayan lambu mai laushi kamar sauerkraut ko kayan kiwo da aka kirkira kamar yogurt na Girka suma suna da kyau kwarai da gaske, tunda sune babban tushen kwayoyin hanji mai lafiya.

Sauran hanyoyin inganta lafiyar hanji

Kodayake abinci shine mabuɗin don inganta lafiyar hanji, akwai sauran matakan da zaku iya ɗauka.

Anan akwai wasu hanyoyi don inganta lafiyar jikin ku:

• Supplementauki ƙarin maganin rigakafi. Magungunan rigakafi suna ɗauke da ƙwayoyin cuta masu amfani waɗanda ke cikin yanayi a cikin abinci mai ƙanshi. Supplementaukar ƙarin maganin rigakafi, wanda zaku iya samu akan layi, na iya inganta lafiyar hanji idan ba ku sami isassun ƙwayoyin cuta ta hanyar abincinku ba ().
• Rage damuwa. An nuna damuwa na yau da kullun don cutar da ƙwayoyin cuta masu amfani. Ayyuka kamar tunani ko yoga na iya taimakawa ().
• Guji shan taba. Hayakin Sigari yana da haɗari ga yanayin hanji da yawa kuma yana iya ƙara ƙonewa a cikin hanyar narkewa. Dakatar da shan sigari na iya kara yawan kwayoyin cutar ka kuma rage yawan kwayoyin cuta ().
• Barci da yawa. Rashin bacci na iya haifar da rashin ingantaccen rarraba ƙwayoyin cuta masu ɗauke da ƙoshin lafiya, mai yuwuwa sakamakon haifar da haɓakar hanji ().
• Iyakance yawan shan barasa. Bincike ya nuna cewa yawan shan giya na iya kara yawan hanji ta hanyar mu'amala da wasu sunadarai (,,).

Idan kuna tsammanin kuna da cututtukan guttura, kuyi la'akari da gwada ku don cutar celiac.

Rikicin guda biyu na iya samun alamun bayyanar juna.

Wasu mutane kuma suna ganin cewa abinci irin su Gut da Psychology Syndrome (GAPS) na iya sauƙaƙa alamun bayyanar hanji. Koyaya, wannan abincin yana da iyakancewa ƙwarai, kuma babu wani karatun kimiyya da ke tallafawa iƙirarin lafiyarta.

Baya ga abinci, gwada shan ƙarin kwayar cuta, rage matakan damuwar ka, yawan bacci, kaucewa shan sigari, da iyakance shan barasa don inganta lafiyar hanji.

Layin kasa

Leaky gut syndrome wani yanayi ne na tunani wanda ya haifar da haɓakar hanji.

Yana da alaƙa da haɓakar haɓakar hanji - ƙananan ƙananan ƙwayoyin cuta a cikin ganuwar hanji wanda ke sauƙaƙa don ƙwayoyin cuta, gubobi, da ƙwayoyin abinci da ba a narke ba su wuce ta bangon hanji cikin jinin ku.

Koyaya, manyan likitoci ba su san cutar kututturen ciki ba a matsayin likita, saboda akwai ƙarancin shaidu a halin yanzu da ke nuna cewa yawan ciwon hanji wata matsala ce ta lafiya da kanta.

Perara yawan ƙwaƙwalwar hanji na faruwa tare da cututtuka na yau da kullun kamar cutar celiac da kuma buga ciwon sukari na 1. Koyaya, yana iya kasancewa alama ce ta waɗannan cututtukan, maimakon sababi.

Wannan ya ce, akwai matakai da yawa da zaku iya ɗauka don inganta lafiyar ku.

Don magance ɓarkewar ciki, ku ci abincin da ke haɓaka haɓakar ƙwayoyin cuta masu ƙyalli, gami da 'ya'yan itatuwa, kayayyakin kiwo da aka haifa, lafiyayyen nama, nama mai laushi, da kayan lambu mai ƙyalli.

Guji sarrafawar tarkacen abinci.

Hakanan zaka iya ɗaukar kayan haɓaka, rage damuwa, iyakance amfani da NSAID, guji barasa, da samun ƙarin bacci.