Shin Abincin Microbiome shine Mafi kyawun Hanya don Inganta Lafiyar Gut?

Wadatacce

• Menene Abincin Microbiome?
• Menene Fa'idodi masu yuwuwar da Tasirin Miyagunan Abincin Microbiome?
• Samfurin Jerin Abincin Abinci na Microbiome
• Abin da za ku ci akan Abincin Microbiome
• Abincin da za a Guji akan Abincin Microbiome
• Ƙarin kari don ɗaukar Abincin Microbiome
• Misalin Tsarin Abincin Abinci na Microbiome
• Bita don

A wannan gaba, kuna da masaniya ko rashin lafiya ga duk abin da ya shafi gut. A cikin 'yan shekarun da suka gabata, ton na bincike ya mai da hankali kan ƙwayoyin cuta da ke cikin tsarin narkewar abinci da kuma yadda ke da alaƙa da lafiyar gaba ɗaya. (Hakanan yana da alaƙa da lafiyar kwakwalwa da fata.) A zahiri, abincin da aka ƙaddara don haɓaka ƙwayoyin cuta masu lafiya a cikin microbiome na hanjin ku sun sami ƙarfi, kamar ɓarna na shuka, paleo autoimmune, da ƙarancin abincin FODMAP. Sannan akwai abincin microbiome, wanda aka yi niyya don kula da daidaiton ƙoshin ƙoshin lafiya ta hanyar kekuna ta matakai uku na kawarwa. Muna magana ne kan cikakken gyara, ba kawai kwalban kombucha na yau da kullun ba. Ga duk abin da ya kamata ku sani.

Menene Abincin Microbiome?

Babban likita Raphael Kellman, MD, ya kirkiro abincin kuma ya rubuta shi a cikin littafinsa na 2015, Abincin Microbiome: Hanyar Kimiyya da aka Tabbatar don Mayar da Lafiyar Ciki da Cimma Rage Nauyi Na Dindindin. Yayin da Dokta Kellman ke bayan * abincin microbiome, da yawa wasu kwararru sun fito da irin waɗannan littattafan da ke bayanin abubuwan da aka mayar da hankali a ciki kafin da kuma Abincin Microbiome buga shelves. (Misali guda ɗaya shine cin abinci na tashin hankali.) Dr. Kellman ya rarrabe asarar nauyi a matsayin sakamako mai illa, amma ba shine babban manufar abincin ba.

Mataki na daya shine abincin kawar da mako uku wanda ke kira da yanke abincin da ke da illa ga lafiyar hanji, a cewar Dr. Kellman. Kuna guje wa jerin abinci gaba ɗaya waɗanda suka haɗa da hatsi, alkama, kayan zaki, kiwo, da ƙwai, kuma ku mai da hankali kan cin abinci mai yawa na tushen shuka. Kuma bai tsaya a abinci ba. Ya kamata ku fita don samfuran tsaftacewa na halitta kuma ku iyakance amfani da maganin rigakafi da NSAIDs (magungunan anti-inflammatory marasa steroidal kamar aspirin da ibuprofen).

A lokacin kashi na biyu, wanda ke da makonni huɗu, za ku iya fara sake gabatar da wasu abincin da aka kawar a lokaci ɗaya, kamar wasu abincin kiwo, hatsi marasa alkama, da legumes. An yarda da wani abincin yaudara na yau da kullun; yakamata kuyi nufin biyan kashi 90 cikin ɗari.

Mataki na ƙarshe shine "daidaita yanayin rayuwa," wanda shine game da tunanin waɗanne abinci ke aiki kuma basa aiki da jikin ku. Wannan shine lokacin mafi annashuwa, wanda ake nufi na dogon lokaci, yana kira don biyan kashi 70 cikin ɗari. (Mai alaƙa: Kuna Buƙatar Ƙarin Gina Jiki don Kyakkyawan Lafiyar Gut)

Menene Fa'idodi masu yuwuwar da Tasirin Miyagunan Abincin Microbiome?

Nazarin ya nuna yuwuwar haɗi tsakanin kayan shafa na hanji da yanayi kamar ciwon sukari, cututtukan zuciya, da ciwon daji. Don haka idan microbiome rage cin abinci yayi inganta kayan aikin microbiome, yana iya kawo manyan fa'idodi. Yana haɓaka halaye da yawa na cin abinci mai ƙoshin lafiya, in ji Kaley Todd, R.D., ma'aikacin abinci mai gina jiki na Sun Basket. "Da gaske yana ƙarfafa amfani da sabbin 'ya'yan itatuwa da kayan marmari, yana guje wa abinci da aka sarrafa da sukari mai nauyi, kuma yana mai da hankali kan kayan lambu da nama da mai mai kyau," in ji ta. "Kuma ina tsammanin yawancin mutane za su iya cin waɗannan abincin duka mafi kyau." Bugu da ƙari, ba ya kira don ƙididdige adadin kuzari ko ƙuntatawa.

Calories baya, rage cin abinci yana da ƙuntatawa, musamman a lokacin lokaci na farko, wanda shine babban koma baya. "Kuna kawar da manyan kungiyoyin abinci kamar kiwo, legumes, hatsi," in ji Todd. "Kuna ɗaukar waɗancan abincin waɗanda ke da kyawawan halaye masu gina jiki kuma kuna ba da fa'idodin abinci mai gina jiki kuma ku kawar da su gaba ɗaya." Saboda lafiyar gut ɗin ta keɓance ta musamman, ba ta ba da shawarar bin tsarin abincin tukunyar jirgi don ƙoƙarin gyara yanayin lafiyar da ke da alaƙa da goshi: "Zai fi kyau yin aiki tare da ƙwararren masanin kiwon lafiya a hanya don haɓaka fa'idodi kuma da gaske sauka daidai hanyar." (Mai Alaƙa: Waɗannan Shots ɗin Juice suna Saka Sauerkraut don Kyakkyawan Amfani don Ciwon Ciki)

Bugu da ƙari, yayin da bincike kan yadda abinci zai iya amfanar da ƙwayar microbiome yana da alƙawarin, da yawa har yanzu ba a sani ba. Masu bincike ba su fayyace ainihin yadda ake cin abinci ba don cimma daidaito mai kyau. "Muna da bayanai don nuna cewa abubuwan abinci suna canza microbiome, amma ba cewa takamaiman abinci zai canza microbiome a takamaiman hanya don takamaiman mutum," Daniel McDonald, Ph.D., darektan kimiyya na Gut Project na Amurka Masanin ilimin likita a Jami'ar California, Makarantar Magunguna ta San Diego, kwanan nan ya fada Lokaci.

Samfurin Jerin Abincin Abinci na Microbiome

Kowane lokaci ya ɗan bambanta, amma a matsayin ƙa'ida, za ku so ku ƙara abincin da ke ɗauke da probiotics da prebiotics kuma ku guji abincin da aka sarrafa. Ga wasu daga cikin abincin da yakamata ku kuma kada ku ci da zarar kun sanya shi zuwa mataki na biyu:

Abin da za ku ci akan Abincin Microbiome

• Kayan lambu: Bishiyar asparagus; leks; radishes; karas; albasa; tafarnuwa; jicama; dankali mai dadi; doya; sauerkraut, kimchi, da sauran kayan lambu masu fermented
• 'Ya'yan itãcen marmari: Avocados; rhubarb; apples; tumatir; lemu; nectarine; kiwi; garehul; ceri; pears; peaches; mangoro; kankana; berries; kwakwa
• Dairy: Kefir; yogurt (ko yogurt kwakwa don zaɓin nondairy)
• Hatsi: Amaranth; buckwheat; gero; hatsi marasa alkama; shinkafa launin ruwan kasa; shinkafa basmati; shinkafar daji
• Fats: Kwaya da man shanu; wake; man zaitun, man zaitun, da man zaitun
• Protein: Organic, free-keway, sunadaran dabbobi marasa tausayi; qwai masu yalwar kyauta; kifi
• Kayan yaji: Kirfa; turmeric

Abincin da za a Guji akan Abincin Microbiome

• Kunshin abinci
• Gluten
• Soya
• Sugar da kayan zaki na wucin gadi (An yarda da kayan zaki na Lakanto a daidaita)
• Trans fats da hydrogenated fats
• Dankali (banda dankali mai dadi)
• Masara
• Gyada
• Deli nama
• Kifi mai yawan mercury (misali, tuna tuna, orange roughy, da shark)
• Ruwan 'ya'yan itace

Dokta Kellman kuma yana ba da shawarar shan kari tare da cin abincin microbiome, musamman a matakin farko.

Ƙarin kari don ɗaukar Abincin Microbiome

• Berberine
• Caprylic acid
• Tafarnuwa
• Cire iri na innabi
• Oregano mai
• Tsamiya
• Zinc
• Carnosine
• DGL
• Glutamine
• Marshmallow
• N-acetyl glucosamine
• Quercetin
• Elm mai zamewa
• Vitamin D
• Probiotic kari

Misalin Tsarin Abincin Abinci na Microbiome

Kuna son gwada shi? Ga yadda ranar cin abinci zata yi kama, a cewar Todd.

• Abincin karin kumallo: Salatin 'ya'yan itace tare da avocado, an ɗora shi da toasted cashews ko kwakwa mara daɗi
• Abincin rana na safe: Yankakken apple tare da man almond
• Abincin rana: Veggie chicken soup
• Abincin rana: Gasasshen farin kabeji
• Abincin dare: Salmon tare da turmeric, gasasshen bishiyar asparagus da karas, fermented beets, da kombucha

Bita don