I-leaky gut syndrome, eyaziwa ngokusemthethweni njengokwanda kwamathumbu emathumbu, isanda kugxila ekucwaningeni indima yayo emibhalweni eminingi engapheli yeminyaka yethu yanamuhla, ikakhulukazi, izifo zokuzivikela ngokuzivikela kanye nezinye izimo ezivuthayo. Izimo ezinjenge-arthritis, i-asthma, i-autism, nokukhuluphala.
Ukwenyuka kokunyakaza kwamathumbu kubonakala sengathi kuwumphumela wombuso lapho imihlangano eqinile yamangqamuzana afaka amathumbu akho akuzona njengezinzile njengoba kufanele. Nakuba lezi zikhala zingase zibe ezincane kakhulu, kuthiwa izinto ezingadingeki ziwela emgodleni wegazi, zenza ukuthi izimpendulo zamasosha omzimba zingabangela izimpawu ezingadingeki.
Ngenhlanhla, kunezinto ongayenza ukuze uthuthukise impilo yakho yokugoma emathunjini.
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Yidla izithelo eziningi.Uma ukudla kwakho kufana nokudla okuvamile kweWestern, kungenzeka ukuthi ulahlekelwe yizithelo nemifino oyidlayo . Kodwa-ke, ama-carbohydrates asekelwe ezitshalweni abonakala enomphumela omuhle kokubili kokugqoka, kanye ne-microflora ngaphakathi, emanzini. Izithelo nemifino ziqukethe ama- prebiotics avela ekusizeni ukuqiniswa komgudu wamathumbu. Ngokwengxenye, lokhu kungahle kube ngenxa yenqubo lapho ukuvutshelwa kwama-carbohydrate esitshalo kukhiqiza i-Short chain fatty acids (SCFAs). Lezi zi-SCFAs zihlotshaniswe nokugcina imithi yokugoma emathunjini enempilo.
Zama ukufaka izithelo nemifino kuzo zonke izidlo , kanye nokwenza izinombolo zakho zokukhetha izinombolo. Ungangezela imifino ekhishwe emasimini ekuseni, ube nesaladi ngesikhathi semini, bese ugcwalisa isigamu sesamba sakho se-dinner nemifino. Njalo qinisekisa ukuthi unama-apula, amapheya, ama-orang, amajikijolo, kanye nokusika imifino eluhlaza nxazonke zokudla okulula kanye nokulangazelela kokuhlwa ebusuku. Noma kunini lapho kunokwenzeka khona, khetha ukhiqizwa okukhiqizwa yizolimo noma ezendawo endaweni yakho ukuze unciphise ukutholakala kwakho kwezibulala-zinambuzane.
Uma une-IBS, ungase ukhululeke ngokwengeziwe ukukhetha izithelo nemifino ephansi ye-FODMAP ukuze uqale. Ukudla okuphansi-kwe-FODMAP kuye kwabonakala kungenakwenzeka ukuba kubangele izimpawu zokungasebenzi ezingafuneki kubantu abane-IBS. Kodwa-ke, ukudla okungezansi kwe-FODMAP akuklanyelwe njengokudla okude isikhathi eside, njengoba izithelo nemifino eminingi ephezulu ye-FODMAP ikulungele impilo yakho yegundane. Ukuze uthole imiphumela ephumelelayo, sebenzisa umqeqeshi oqeqeshiwe oqeqeshiwe ukuze uvuselele kancane kancane ukudla okuphakeme kwe-FODMAP ekudleni kwakho ukuze uthole ukuthi yikuphi ukudla, futhi okulinganiselwe, umzimba wakho ungakubekezelela ngaphandle kokuba ube uphawu.
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Yidla kuhlanzekile.Yidla izindlela ezihlanzekile zokudla ukudla okucutshungulwa okwesikhashana - ukudla okuqinisekisiwe ukuthi ugogo wakho omkhulu angayibona. Ukudla okuvamile kwe-Western kuqukethe amaningi amafutha angenampilo, ushukela, nama-carbohydrate ahlanzekile, konke okubonakala sengathi kukwehliswa uhlaka lwamathumbu akho. I-Fructose ibonakala iyingozi kakhulu emgodini wegundane - ngakho-ke gwema ama-juice nezithelo ezivuthiwe eziqukethe ukudla okuqukethe isiraphu ye-fructose yamanzi.
Zama ukugwema ukudla okulula, ukudla okuhlanganisiwe, ukudla okungenamsoco, nokudla okusheshayo. Funda amalebuli ngokucophelela. Uma ungazi ukuthi yini okuthize, kungenzeka ukuthi igulane lakho alikwazi. Akukwazi ngokuphelele ukuthi iziphi izidakamizwa ezithinta umphumela, ukunambitheka okufakelwayo, umbala wokudla nezinye izithako zokudla kunesifo sempilo, kepha akulula ukucabanga ukuthi amakhemikhali anjalo angalimaza.
Noma kunini lapho kunokwenzeka, khetha ukudla ukudla kwezilwane eziphakanyisiwe, izithelo nemifino yezinto eziphilayo noma zendawo, nemithombo enempilo yamafutha, njengezinhlanzi, amantongomane, ama-oliva, nomnqumo namafutha kakhukhunathi. Vumela u-adage, "uthenge umjikelezo wesitolo," yiba ngumqondisi wakho wokudla ohlanzekile emzimbeni wakho wegundane.
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Ngena kuma-probiotics wakho.Ama-probiotics "ayenobungane" amabhaktheriya, acatshangelwe ukusiza ekwandiseni impilo ye-gut microflora. Ucwaningo oluningi luye lwabonisa ukuthi ama-probiotics angasiza ekuqiniseni amathumbu emathumbu. Ungathola ama-probiotic ngokusebenzisa ukusetshenziswa komuthi we-probiotic noma ngokudla ukudla okuvutshiwe okuningi. Nazi izihloko ezimbili zokusiza ukukuqondisa ekufuneni kwakho ukuthatha ama-probiotics amaningi:
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Linganisa ukucindezeleka kwakho.Kunobufakazi bokuthi ukucindezeleka ngokweqile kwengqondo kungathinta impilo ye-flora yamanzi, okuyinto engokwenkolo iyoba nomthelela empilweni yamathumbu emathumbu. Uma kunokwenzeka, zama ukugwema izimo ezicindezelayo nabantu. Njengoba lokho kuvamise kulula ukushiwo bese kwenziwa, ungasiza ukuvimbela umphumela wokucindezeleka emzimbeni wakho ngeminye imisebenzi yengqondo / yomzimba eye yaboniswa ukuzolalisa isimiso sezinzwa futhi ukwandise ukuqina kwakho ekucindezelekeni kokuphila. Lokhu kufaka:
- Ukuzindla kwengqondo
- Ukuzivocavoca umzimba
- Ukuzivocavoca umzimba
- Tai Chi
- Yoga
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Thatha ukwesekwa okunesisindo.Ucwaningo lokuqala luye lwafakazela amavithamini ambalwa kanye nezithako ezingase zithole inzuzo ethile emgodini wokugaya. Khumbula ukuhlola njalo nodokotela wakho ngaphambi kokuba uthathe noma iyiphi into engaphezulu.
Amavithamini
Kukhona ucwaningo lokuqala lokusikisela ukuthi ukuntuleka kwamavithamini A no-D kuhlotshaniswa nokuvuthwa kwamathumbu emathunjini. Nazi ezinye izihloko eziwusizo ezizokuqondisa ekufakeni amavithamini okwanele:
- Izidingo ze-Vitamin A kanye Nemithombo Yokudla
- Izidingo ze-Vitamin D kanye nemithombo yamadayimane
Izithako
Umbiko owodwa oseshicilelwe ucwaningo wenza inkundla yokusetshenziswa kwe-glutamine ne-curcumin njengendlela yokuthuthukisa ukusebenza komzimba kwamathumbu. Nansi ulwazi oluthe xaxa kulezi zithako ezimbili:
- L-Glutamine: Izinzuzo zezeMpilo, Ukusetshenziswa, nokuningi
- I-Turmeric (i-Curcumin) yezeMpilo: Izinzuzo zezeMpilo, Ukusetshenziswa, Imiphumela Yecala & Okuningi
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Cabanga ukuhamba ngesikolweni-mahhala.Abacwaningi abaningi kanye nama-theorists bakholelwa ukuthi konke okusanhlamvu kubangela ukuvuvukala emzimbeni, ngisho nabantu abangenayo isifo se-celiac. Okunye ukubuyekezwa okushicilelwe, kuphetha ukuthi kunokwesekwa okuphawulekayo kocwaningo lwenkolelo ukuthi ukolweni ikakhulukazi, udlala indima ekwenzeni ukunyuka kwamathumbu emathunjini nokuqala kokugula okuvuthayo nokuzibulala. Labacwaningi bakholelwa ukuthi amanye amagilebhisi angase abe ngamacala, kodwa ukuthi ucwaningo olwedlulele lufanele lwenziwe ngaphambi kokuba iziphi iziphetho zingenziwa.
Uma ukhetha ukuhamba ngqolowa-, gluten-, noma okusanhlamvu, kubalulekile ukuthi uhlolwe kuqala ukuba khona kwesifo se-celiac. Lokhu kuhlola kunembile kuphela uma udla i-gluten ngesikhathi sokuhlolwa. Kubalulekile ukwazi ukuthi unesifo se-celiac njengoba le disorder idinga ukuthi ungalokothi udle i-gluten futhi.
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Nciphisa ukusetshenziswa kwakho kotshwala.Nakuba inani elincane kakhulu utshwala linezinzuzo zezempilo , utshwala ngokweqile kuye kwahlotshaniswa nokuyekethisa impilo yamathumbu emathumbu. Kwabesifazane, lokhu kusho okungaphezu kwesisodwa esisodwa ngosuku, kanti kumadoda umkhawulo kufanele ube iziphuzo ezimbili ngosuku. Okungcono, umuntu akafuni ukuphuza nsuku zonke.
Iziphuzo eziningi ezidakayo zinezinhlamvu. Okungekho okusanhlamvu okuqukethe iziphuzo ezidakayo kubandakanya brandy, ubhiya-gluten-free, iwayini, tequila newayini.
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I-Sip I-Bone Broth?Ngokusekelwe kwe-GAPS protocol yokuphulukiswa kwamathumba, abaningi abasebenza ngezempilo bangaphakamisa umhluzi wethambo njengendlela yokuthuthukisa ugumbane oluvulekile. Ngeshwa, kusukela manje, lokhu akuncane endleleni yokucwaninga okuqinile ukusekela lezi zimangalo. Kodwa-ke, i-bone broth (eyenziwe ngamakhemikhali, hhayi esitolo esithengiwe) ibe yingxenye yokudla komuntu amakhulu eminyaka futhi ngokuqinisekile iyathutha futhi iyamnandi - zombili izimfanelo ezihle ngempela kumphefumulo, uma kungeyona umzimba.
Imithombo:
I-Bischoff, S. et.al. "Ukuvuthwa kwamathumbu - isisulu esisha sokuvimbela izifo kanye nokwelashwa" BMC Gastroenterology 2014 14: 189.
Guzman, J., Conlin, V. & Jobin, C. "Ukudla, i-microbiome, ne-Epithelium yama-intestinal: i-Essential Triumvirate?"
I-Punder, K. & Pruimboom, L. "Amakhemikhali" 2013 5: 771-787.
Rapin, J. & Wiernsperger, N. "Izixhumanisi ezingenzeka phakathi kokuPhelelwa kwesibindi kanye nokuPhathwa kokuPhepha: I-Niche yokwelapha engenzeka ye-Glutamine" Imitholampilo 2010 65: 635-643.