I-Gut ne-Intestinal Health
I-Back Clinic Gut kunye neMpilo yamathumbu. Impilo yamathumbu omntu imisela ukuba zeziphi izondlo ezifunxwayo kunye nokuba yeyiphi i-toxins, i-allergener, kunye ne-microbes egcinwe ngaphandle. Idityaniswe ngokuthe ngqo kwimpilo yomzimba wonke. Impilo yamathumbu inokuchazwa njengokwetyisa ngokupheleleyo, ukufunxa, kunye nokulinganisa ukutya. Kodwa lo ngumsebenzi oxhomekeke kwezinye izinto ezininzi. Bangaphezu kwezigidi ezili-100 abantu baseMelika abaneengxaki zokwetyisa. Amachiza amabini athengiswa kakhulu eMelika ngaweengxaki zokugaya ukutya, kwaye abaleka kwiibhiliyoni. Kukho ngaphezu kwama-200 amayeza e-over-the-counter (OTC) amayeza okuphazamiseka kokutya. Kwaye ezi zinokwenza kwaye zidale iingxaki ezongezelelweyo zokwetyisa.
Ukuba ukugaywa komntu akusebenzi kakuhle, into yokuqala kukuqonda oko kuthumela amathumbu ngaphandle kwe-balance kwasekuqaleni.
- Ukutya okunefayibha ephantsi, iswekile eninzi, ecutshungulwayo, engenazondlo-zondlo, enekhalori eninzi kubangela ukuba zonke iibhaktheriya ezingalunganga kunye negwele zikhule emathunjini kwaye zonakalise inkqubo yendalo ebuthathaka emathunjini akho.
- Ukusetyenziswa ngokugqithiseleyo kwamayeza okonakalisa amathumbu okanye ukuvimba umsebenzi oqhelekileyo wokugaya ukutya, oko kukuthi, i-acid blockers (Prilosec, i-Nexium, njl.), iyeza elichasayo (i-aspirin, i-Advil, ne-Aleve), i-antibiotics, i-steroids, kunye ne-hormone.
- Ukunganyamezeli kwe-gluten engabonwayo, isifo se-celiac, okanye ukungabikho kokutya okuphantsi kokutya okunje ngobisi, amaqanda, okanye umbona.
- Izifo ezingaphantsi kwexesha eliphantsi okanye ukungalingani kwamathambo kunye nokugqithisa kweebhaktheriya emathunjini amancinci, ukugqithisa imvubelo, iipasasites.
- Iidyibini ezinjenge-mercury kunye ne-toxins ezibunjiweyo zonakalisa umthamo.
- Ukunqongophala komsebenzi we-enzyme yokugaya ukutya okwaneleyo kumayeza okuthintela i-asidi okanye ukusilela kwe-zinc.
- Uxinzelelo lunokuguqula inkqubo yemithambo-luvo yamathumbu, lubangele amathumbu avuzayo, kwaye lutshintshe ibhaktheriya eqhelekileyo.
Utyelelo lokuphazamiseka kwamathumbu luphakathi kohambo oluqhelekileyo ukuya koogqirha bokhathalelo lokuqala. Ngelishwa, uninzi, olukwabandakanya uninzi loogqirha, abaqapheli okanye bayazi ukuba iingxaki zokwetyisa zenza umonakalo kuwo wonke umzimba. Oku kukhokelela kwi-allergies, isifo samathambo, isifo esizimelayo, irhashalala, i-acne, ukudinwa okungapheliyo, ukuphazamiseka kwemizwelo, i-autism, ukudemeka kwengqondo, umhlaza, nokunye. Ukuba nesisu esifanelekileyo kunye nempilo yamathumbu yeyona nto ingundoqo kwimpilo yakho. Idityaniswe kuyo yonke into eyenzekayo emzimbeni.
by UGqr Alex Jimenez | I-Gut ne-Intestinal Health, isondlo
Kubantu abatshintshela kwizidlo ezingezizo ezobisi kunye nezityalo, ngaba ubisi lwe-oatmeal lunokuba luncedo endaweni yabangaseli bobisi?
Ubisi lweOat
Ubisi lwe-oat luyi-milk-free, enye i-lactose-free-free, iphantse ingenawo amafutha ahluthayo, ineprotheyini eninzi kuneentlobo ezininzi zobisi ezisekelwe kwi-nut, yongeza ifayibha, kwaye inika idosi enempilo yeevithamini B kunye neeminerali. Iqulethe i-steel-cut okanye i-oats epheleleyo efakwe emanzini emva koko idityaniswe kwaye ihlulwe nge-cheesecloth okanye ibhegi yobisi ekhethekileyo enexabiso eliphantsi ukwenza kunobisi lwe-almond kwaye ihambelana nokusingqongileyo.
isondlo
Abantu ngabanye banokufumana i-27% ye-calcium yemihla ngemihla, i-50% ye-vitamin B12 yemihla ngemihla, kunye ne-46% ye-B2 yemihla ngemihla. Ulwazi lwezondlo lolokusezwa kwekomityi enye yobisi oat. (USDA FoodData Central. 2019)
- Iikhalori - 120
- Amafutha - 5 grams
- Isodium - 101 milligrams
- Iicarbohydrates - 16 grams
- Ifayibha - 1.9 grams
- Iiswekile - 7 grams
- Iiprotheni - 3 grams
- I-calcium - 350.4 milligrams
- I-Vitamin B12 - 1.2 micrograms
- I-Vitamin B2 - 0.6 milligrams
I-carbohydrate
- Ngokutsho kweSebe lezoLimo laseMelika, inani le-carbohydrates kwikomityi yobisi lwe-oatmeal li-16, liphezulu kunezinye iimveliso zobisi.
- Nangona kunjalo, iicarbohydrates zivela kwifayibha kwaye hayi amafutha.
- Ngenxa yokuba ubisi lwe-oat lwenziwa kwi-steel-cut okanye i-oats epheleleyo, kukho i-fiber engaphezulu ngokukhonza ngaphezu kobisi lwenkomo, olungenayo i-fiber, kunye ne-almond kunye ne-soy, equkethe igram enye yefiber ngokukhonza.
Amafutha
- Ubisi lwe-oat alunayo i-acids enamafutha, akukho mafutha agcweleyo, kwaye akukho mafutha e-trans.
- Ubisi lunayo i-5 grams yamafutha e-lipid ewonke.
protein
- Xa kuthelekiswa nobisi lwenkomo kunye nesoya, ubisi lwe-oat luneprotheni encinci, kunye ne-3 grams kuphela ngokukhonza.
- Kodwa xa kuthelekiswa nezinye izinto ezithatha indawo, njengobisi lwe-almond kunye nobisi lwerayisi, ubisi lwe-oat lubonelela ngeeprotheyini ezininzi ngokukhonza.
- Oku kuluncedo kubantu abalandela i-vegan okanye ukutya okungenalo ubisi.
Iivithamini kunye neMinerals
- Ubisi lwe-oat luqulethe i-thiamin kunye ne-folate, zombini iivithamini ze-B eziyimfuneko kwimveliso yamandla.
- Ubisi lukwanazo neeminerali, kuquka ithusi, i-zinc, i-manganese, i-magnesium, kunye nokulandelela izixa zeevithamini kunye neeminerali ezifana ne-vitamin D, i-A IU, i-riboflavin, kunye ne-potassium.
- Uninzi lobisi lwe-oat yorhwebo luqiniswe ngeevithamini A, D, B12, kunye ne-B2.
Calories
- Ukusetyenziswa kobisi lwe-oat enye, malunga nekomityi enye, inika malunga ne-1 calories.
benefits
Enye indlela yobisi yobisi
- Ukwaliwa ngobisi kuxhaphakile.
- Malunga ne- 2 ukuya kwi-3% yabantwana abangaphantsi kweminyaka emithathu ubudala abalwani nobisi. (IKholeji yaseMelika yeAllergy, Asma & Immunology. 2019)
- I-80% ikhula ngaphandle kwe-allergies, kodwa i-20% eseleyo isajongana ne-allergies ibe ngabantu abadala, ukwenza ezinye iindlela zobisi zibe yimfuneko.
- Enye indlela yobisi lobisi:
- Ukwaliwa kwideri
- Ukunganyamezelani kwe-lactose
- Ukulandela ukutya kwe-vegan / ngaphandle kobisi
- Ubisi lwe-oat lubonelela ngezibonelelo zempilo ezifanayo njengobisi lwenkomo, ezibandakanya:
- Iprotheyini yokwakha kunye nokulungisa izicubu.
- Gcina impilo yeenwele kunye neenzipho.
- I-calcium yamathambo aqinileyo.
- I-Macronutrients efana ne-folate inceda ukwenza iiseli zegazi ezibomvu nezimhlophe.
Yehlisa iCholesterol
- Uphononongo lunqume ukuba ukutya i-oats kunye neemveliso ze-oat kunempembelelo enkulu ekunciphiseni i-cholesterol epheleleyo kunye ne-LDL. (USusan A Joyce et al., 2019)
- Abaphandi bafumene inkxaso ebalulekileyo phakathi kwe-oat beta-glucans kunye namanqanaba e-cholesterol yegazi, ebonisa ukuba ukongeza i-oats ekudleni komntu kunokuncedisa ukunciphisa umngcipheko wesifo senhliziyo.
Iipropati zokulwa umhlaza
- Ngokophononongo lwezinye iindlela zobisi olusekelwe kwizityalo, ubisi lwe-oat lunokuba neepropati ezichasene nomhlaza kunye nexabiso eliphezulu lezondlo. (Swati Sethi et al., 2016)
Ummiselo wokuHamba kwamathumbu
- Kuba uninzi lwecarbohydrates kubisi oat luphuma kwifayibha, ikwaphezulu kwifayibha kunobisi oluqhelekileyo.
- I-Fiber inokunceda ngenxa yokuba isondlo sifunxa amanzi ukuze silawule ukuhamba kwamathumbu kunye nokunciphisa ukuqothulwa.
- Kuphela i-5% yabemi bafumana iingcebiso zefiber imihla ngemihla, okwenza ubisi lwe-oat lube lukhetho olunempilo. (UDiane Quagliani, uPatricia Felt-Gunderson. 2017)
Eco Nobuhlobo
- Namhlanje ihlabathi lizicingela ngakumbi iimpembelelo zokusingqongileyo zokulima. (Umbutho waseMelika weZondlo. 2019)
- Ukuchithwa kolunye ubisi kunyukile, kwaye ukusetyenziswa kobisi lobisi kuye kwehla, kungekhona nje ngeenzuzo kunye nencasa kodwa ngenxa yokukhathazeka kokusingqongileyo.
- Ubisi lobisi lusebenzisa umhlaba ophindwe kasithoba ukwenza ilitha enye xa kuthelekiswa nobisi lwerayisi, ubisi lwesoya, ubisi lwe-almondi, okanye ubisi lwehabile.
Utywala
- Ubisi lwe-oat luyindlela eluncedo kubantu abanganyamezeliyo i-lactose okanye abanengxaki yokwaliwa nobisi okanye abo banengxaki yokwaliwa ngamandongomane kwaye abakwazi ukusela ubisi lwe-almond.
- Nangona kunjalo, abantu kufuneka balumke ekuthatheni ukuba banesifo se-celiac okanye naluphi na uhlobo lwengqolowa allergy / ubuntununtunu.
- Abantu basenako ukusela ubisi lwe-oat, kodwa iileyibhile kufuneka zifundwe ukuqinisekisa ukuba imveliso iqulethe ingqolowa engenagluten.
- I-oats ayinagluten-free, kodwa abavelisi bahlala beyiqhuba besebenzisa izixhobo ezifanayo njengezinye iimveliso zengqolowa, ezinokubangela ukusabela.
Iziphumo ezimbi
- Ubisi lwe-oat lunokuba ne-acidity-regulating phosphates, ezongezo eziqhelekileyo ekutyeni okucutshungulwayo kwaye zidibene nesifo sezintso.
- Abantu baya kufuna ukubukela ubisi lwe-oat oluthathwayo ukuba banotyekelo lwamatye ezintso. (UGirish N. Nadkarni, uJaime Uribarri. 2014)
- Abantu abatya ukutya okuninzi okucutshungulweyo banokufuna ukujikeleza nolunye ubisi olungelolwabisi ukuze banciphise ukusetyenziswa kwephosphate.
Iintlobo
- Iinkampani ezininzi zinobisi lwazo lwe-oat, olufumaneka kwiivenkile zokutya kunye nokutya okunempilo.
- Ukongeza, ubisi lunokuza kwiincasa ezininzi, kubandakanya i-vanilla kunye netshokolethi.
- Iinkampani ezininzi ziye zasebenzisa ubisi lwazo ukwenza ii-ice creams ezingenazo zobisi.
- Ubisi lwe-oat lufumaneka unyaka wonke.
- Xa sele ivuliwe, beka ubisi lwe-oat oluthengwe evenkileni efrijini oluza kuhlala iintsuku ezisi-7 ukuya kwezili-10.
Ukulungiselela
- Abantu ngabanye banokwenza ubisi lwabo lwe-oat.
- Sebenzisa i-oats eroliweyo okanye esikwe ngentsimbi ngamanzi, xubana kunye, kunye noxinzelelo.
- Beka i-oats kwisitya esikhulu, simboze ngamanzi, kwaye ucofe ubuncinane iiyure ezine.
- Ngosuku olulandelayo, khupha, uhlambulule, udibanise emanzini abandayo, ugxininise kunye ne-whisk.
Impembelelo yoNyango oluSebenzayo ngaphandle kwaMajoyinti
Ucaphulo
USDA FoodData Central. (2019). I-Oat-Milk yokuqala.
IKholeji yaseMelika yeAllergy, Asma & Immunology. (2019). Ubisi kunye neMveliso.
Joyce, S. A., Kamil, A., Fleige, L., & Gahan, C. G. M. (2019). I-Cholesterol-Ukunciphisa Impembelelo ye-Oats kunye ne-Oat Beta Glucan: Iindlela zokuSebenza kunye nendima enokwenzeka ye-Bile Acids kunye ne-Microbiome. Imida kwisondlo, 6, 171. doi.org/10.3389/fnut.2019.00171
Sethi, S., Tyagi, S. K., & Anurag, R. K. (2016). Ubisi olusekwe kwizityalo lunokukhetha inxalenye evelayo yeziselo ezisebenzayo: uphononongo. Ijenali yenzululwazi yokutya kunye neteknoloji, 53 (9), 3408-3423. doi.org/10.1007/s13197-016-2328-3
Quagliani, D., & Felt-Gunderson, P. (2016). Ukuvala i-Gap ye-Fiber ye-Fiber yaseMelika: izicwangciso zoNxibelelwano ezivela kwiNtlanganiso yokutya kunye neFiber. Ijenali yaseMelika yeyeza lokuphila, i-11 (1), i-80-85. doi.org/10.1177/1559827615588079
Umbutho waseMelika weZondlo. (2019). Ukuhamba ngobisi? Nantsi into ekufuneka uyazi malunga nolunye ubisi olusekwe kwizityalo.
Nadkarni, G. N., & Uribarri, J. (2014). Iphosphorus kunye nezintso: Yintoni eyaziwayo kwaye yintoni efunekayo. Ukuqhubela phambili kwisondlo (Bethesda, Md.), 5 (1), 98-103. doi.org/10.3945/an.113.004655
by UGqr Alex Jimenez | I-Gut ne-Intestinal Health, isondlo
Kubantu abafuna ukutya iipancakes rhoqo, ngaba zikho iindlela zokonyusa i-pancake isondlo kunye nokunciphisa ikhalori kunye ne-carb counts ukuze zifakwe kwi-balanced diet?
Pancake Nutrition
Esi sidlo sinekhabhohayidrethi eninzi sinokunika amandla awoneleyo okuphemba umthambo wosuku.
isondlo
Olu lwazi lulandelayo lwesondlo lubonelelwe:
- Iikhalori - 430.8
- Amafutha - 18.77g
- Isodiyam - 693.9mg
- Iicarbohydrates - 55.9g
- IFayibha - .75g
- Iiswekile - 8.6g
- Iprotheni - 8.64g
Iipancakes ezenziwe ngomgubo wengqolowa opheleleyo zinika ifayibha kunye neprotheni. Oku kulandelayo lulwazi lwesondlo seepancakes ezimbini okanye ezintathu zengqolowa egcweleyo (150g) ezenziwe ngomxube. (Ibhokisi yeRecipe yesondlo somntwana. 2023)
- Iikhalori - 348
- Amafutha - 15g
- Isodiyam - 594mg
- Iicarbohydrates - 45g
- Ifayibha - 6g
- Iiswekile - 6g
- Iprotheni - 12g
I-carbohydrate
Iipancakes ziya kwandisa ukutya kwe-carbohydrate. Umzimba usebenzisa iicarbohydrates njengomthombo wamafutha ophambili, nto leyo eyenza ukuba ibe sisondlo esibalulekileyo. Nangona kunjalo, uninzi lweengcali zezondlo zicebisa ukuba abantu bafumane iicarbohydrates zabo zemihla ngemihla kwimithombo enezondlo. Iipancakes aziyi kuwela kolu didi. Iipancakes zomgubo omhlophe aziboneleli ngefiber eninzi, kwaye malunga ne-60 grams ye-carbohydrates idliwe kwesi sidlo. Ukufaka endaweni yomgubo wengqolowa opheleleyo kutshintsha isixa sibe malunga ne-6g yefiber okanye i-20% yexabiso lemihla ngemihla elicetyiswayo.
amafutha
Iipancakes zinokubandakanya ubisi kunye namaqanda kwaye zigalelwe ibhotolo enegalelo elikhulu lamafutha. Umxube wePancake unokuba ne-trans fat. Ezinye iibrendi zibandakanya ioyile ene-hydrogenated. Iingcali zempilo zicebisa ukuba abantu banciphise okanye bakuphephe ngokupheleleyo ukutya okunamafutha agqithisiweyo. Ukuba uluhlu lwesithako seleyibhile luqulethe izithako ze-hydrogenated, kuyacetyiswa ukuba uphephe. (MedlinePlus. 2022)
protein
Iipancakes zinokubonelela ngeprotheyini ethile, eyohluka ngokusekelwe kuhlobo lomgubo osetyenzisiweyo. Ezinye iibhrendi zongeza umgubo weprotheyini ukwandisa ukungena.
Iivithamini kunye neMinerals
Iipancakes kunye nemixube esele ilungile ngokuqhelekileyo yenziwa kumgubo otyetyisiweyo. Ukutya okutyetyisiweyo zezo zinezondlo ezongeziweyo ngexesha lenkqubo yokuvelisa. Kwiimeko ezininzi, izondlo, iivithamini, kunye neeminerali ziyahluthwa, kwaye ezinye ziphinda zongezelelwe ngexesha lokulungiswa. Ukutya rhoqo iimveliso zezonka ezityetyisiweyo kunciphisa ifayibha ezilungele ukutya kunye nezondlo. Umgubo otyetyisiweyo kwi-pancakes kunye neswekile kunye nesiraphu yongeza amanqanaba eswekile yegazi ngokukhawuleza kwaye uvelise indlala kungekudala emva koko.
Calories
Amanani esondlo ewonke nawo axhomekeke kubungakanani bokutya. Amanani akwileyibhile asebenza kuphela kwisidlo esinye esiziipanekuku ezimbini eziphakathi. Abantu abaninzi batya iipanekuku ezi-3 ukuya kwezi-4 kwaye baphinda kabini inani lebhotolo kunye nesiraphu ngokunjalo. Oku kunokongeza ukuya kuthi ga kwiikhalori ezingaphezu kwe-1,000.
benefits
Iipancakes zengqolowa ezenziwe ngomgubo wengqolowa zinomsoco ngakumbi kuneepancake ezenziwe ngomgubo omhlophe kwaye ingaba yindlela emnandi yokutya iinkozo ezininzi. Zinokugxunyekwa ngamaqunube okanye ezinye iziqhamo zokongeza ifayibha kunye nezondlo.
Ukugonywa
Iipancakes zengqolowa ezipheleleyo ezenziwe ngomgubo wengqolowa opheleleyo zibonelela ngefayibha ebalulekileyo yokwetyisa okunempilo. Ifayibha inceda ekukhutshweni kwenkunkuma kwaye ineekhompawundi ze-prebiotic ezibasa iintsholongwane eziluncedo emathunjini. (UJoanne Slavin. 2013)
Ukuphucula Ukwaneliseka Kwendlala
I-Whole-grain pancakes incasa i-heartier kwaye ibandakanya ifayibha egcina umzimba ugcwele ixesha elide kuneepanekuku ezenziwe ngomgubo ocoliweyo wokwetyiswa ngokukhawuleza.
Yehlisa uMngcipheko weSifo sentliziyo
Uphononongo lwezifundo ezivavanya ukutya okuziinkozo kunye nesifo senhliziyo kwafumanisa ukuba ukutya okuziinkozo kudibene nomngcipheko wokunciphisa isifo senhliziyo. (UDagfinn Aune, et al., 2016)
Yehlisa umngcipheko wokutyeba
Uphando lucebisa ukuba ukutya okuziinkozo kunciphisa umngcipheko wokutyeba kwaye kunokunceda abantu bagcine ubunzima obuzinzile. (UKatrina R. Kissock et al., 2021) Ifiber nayo iya kunceda ukugcina igcwele ixesha elide emva kokutya.
Inceda ekuthinteleni iziphene ekuZalweni
Umgubo wengqolowa ogcweleyo yomelezwa nge-folic acid, ivithamini B ebalulekileyo ngexesha lokukhulelwa. I-Folic acid yehlisa umngcipheko weziphene ze-neural tube, ezinokuchaphazela ukukhula kwengqondo okanye umqolo. (Amaziko oLawulo noThintelo lweZifo. 2022)
Umahluko
Izondlo ze-pancakes eziqhelekileyo ziya kuhluka ngokusekelwe kubukhulu.
Ipanekuku encinci eyenziwe ukusuka ekuqaleni - 3 ″ ngapha ibonelela:
- 30 calories
- 1 gram yeprotheni
- 5 grams zecarbohydrate
- 0 iigrem zefayibha
- 1 gram yeswekile
Ipanekuku ephakathi eyenziwe ukusuka ekuqaleni-5″ ngapha ibonelela:
- 93 calories
- I-2 gram yeprotheni
- 15 grams zecarbohydrate
- 0 iigrem zefayibha
- I-2 grams yeshukela
Ipanekuku enkulu eyenziwe-ukusuka ekuqaleni - 7 ″ ngapha ibonelela:
- 186 calories
- I-4 gram yeprotheni
- 30 grams zecarbohydrate
- 1 gram yefayibha
- I-5 grams yeshukela
Ukwenza iiPancake
Ukuba iipanekuku ziyinxalenye yesicwangciso sokutya seveki, zama ukuzigcina zisezantsi kwiswekile, amafutha, kunye neekhalori.
- Yenza i-pancakes ukusuka ekuqaleni ngaphandle kokuxuba ukuphepha nayiphi na i-trans fats.
- Sebenzisa umgubo wengqolowa opheleleyo ukufumana ifayibha ukonyusa ukwaneliseka kwendlala.
- Esikhundleni sokuthosa i-pancakes kwioli okanye ibhotela, sebenzisa i-pan ye-non-stick pan yokunciphisa i-fat intake.
- Sebenzisa isiraphu engenaswekile.
- Phezulu i-pancakes kunye ne-blueberries, i-raspberries, okanye i-strawberries.
Ukutya Ngokufanelekileyo ukuze uzive Ngcono
Ucaphulo
USDA Food Data Central. (2019). Iipancakes, ezicacileyo, ezilungiselelwe kwiresiphi.
USDA FoodData Central. (2019). Ibhotolo, ngaphandle kwetyuwa.
USDA FoodData Central. (2019). I-syrups, i-table blends, i-pancake.
Ibhokisi yeRecipe yesondlo somntwana. (2023). Iipancakes - iresiphi ye-USDA yezikolo.
MedlinePlus. (2022). Iinyani malunga namafutha e-trans.
USlavin J. (2013). I-Fiber kunye ne-prebiotics: iindlela kunye neenzuzo zempilo. Izondlo, i-5 (4), i-1417-1435. doi.org/10.3390/nu5041417
U-Aune, D., Keum, N., Giovannucci, E., Fadnes, LT, Boffetta, P., Greenwood, DC, Tonstad, S., Vatten, LJ, Riboli, E., & Norat, T. (2016) . Ukutya okuziinkozo okupheleleyo kunye nomngcipheko wesifo sentliziyo, umhlaza, kunye nayo yonke into ebangela kwaye ibangele ukufa okuthe ngqo: uphononongo olucwangcisiweyo kunye ne-dose-response meta-analysis yezifundo ezizayo. I-BMJ (uphando lweKlinikhi ed.), 353, i2716. doi.org/10.1136/bmj.i2716
Kissock, KR, Neale, EP, & Beck, EJ (2021). Ukutya Okuziinkozo Okupheleleyo Iimpembelelo zeNgcaciso ekuMiseni uMbutho wokuThatha iiNkozo eziPheleleyo kunye noTshintsho lobunzima bomzimba: Uphononongo oluCwangcisiweyo. Ukuqhubela phambili kwisondlo (Bethesda, Md.), 12 (3), 693-707. doi.org/10.1093/advances/nmaa122
Amaziko oLawulo noThintelo lweZifo. (2022). Acid Folic.
by UGqr Alex Jimenez | I-Gut ne-Intestinal Health, isondlo
Kubantu abanengxaki yokwetyisa kunye neminye imiba yezempilo, ngaba isitashi esinganyangekiyo singabonelela ngezibonelelo zempilo?
Isitatshi esixhathisayo
Ukutya okunesitatshi okuqhelekileyo zizitatshi ezilula ezityiswa ngokukhawuleza. Oku kuthumela iiswekile zabo egazini, igalelo ekuzuzeni ubunzima kunye nokwandisa ingozi yesifo seswekile kunye nesifo senhliziyo. (U-Erik EJG Aller, et al., 2011) Isitatshi esimelana noko yinxalenye yokutya luhlobo oluxhathisayo ekugayweni. Oku kuthetha ukuba idlula emathunjini amakhulu kwaye inxibelelana ne Isisu. Ukutya okunestatshi esixhathisayo kudlula esiswini kunye namathumbu amancinci ngaphandle kokufunxwa. Kwithumbu elikhulu, zibiliswa yintsholongwane yamathumbu ekhupha izinto eziluncedo empilweni.
Izinzuzo zezeMpilo
Uphononongo ngeenzuzo zempilo luyaqhuba. Iingcali zenzululwazi ziphanda ukuba zinokunceda njani ekulawuleni ubunzima kunye nempilo yekholoni:
Management ubunzima
Uphando luqala ukubonisa ukuba ukutya okunesitashi esinganyangekiyo kunokunceda ukunciphisa umzimba kunye nokukwazi ukunceda ukuphelisa izifo ezinxulumene nokunyuka kobunzima ezibandakanya: (UJanine A. Higgins. 2014)
- Cholesterol ephezulu
- Diabetes
- Isifo se-Metabolic syndrome
- Izifo zengqondo
Impilo yeKoloni
Ukongeza, abaphandi bafumana ubungqina bokuqala obubonisa ukuba isitashi esinganyangekiyo sinokunceda: (UDiane F. Birt, et al., 2013)
- I-prebiotic ekhuthaza ulungelelwaniso oluphilileyo lwezityalo zamathumbu.
- Uphuculo lweempawu zesifo sokudumba.
- Ukuthintelwa komhlaza wekoloni.
- Ukukhuselwa kwi-diverticulitis.
Nangona kunjalo, uphando olungakumbi luyafuneka.
Isixa sokuSetyenziswa
Uqikelelo lokuba yimalini ekufanele ityiwe ukusuka kubuncinci beegram ezi-6 ukuya kubuninzi be-30 grams. Kuqikelelwa ukuba uninzi lwabantu ludla ngaphantsi kwe-5 grams ngosuku,UMary M. Murphy, et al., 2008). Njengoko abantu benyusa umthamo wabo, kuyacetyiswa ukuba bakwenze oko kancinci, ukunciphisa igesi engafunekiyo kunye nokudumba.
iibhanana
- Iibhanana ngumthombo osempilweni wesitatshi esixhathisayo.
- Banomlinganiselo ophezulu xa bengavuthwanga.
- Isiqulatho sestatshi esixhathisayo siyehla njengoko ibhanana ivuthwa.
- Ukuba iibhanana eziluhlaza / ezingavuthiweyo azithandeki, ukwenza i-smoothie kunokuncedisa ukunambitha.
Iipatata
- Iitapile zinenqanaba eliphezulu lesitatshi esixhathisayo xa zikrwada.
- Nangona kunjalo, abantu banokukwandisa ukutya kwabo ngokuvumela iitapile ukuba zipholile ngaphambi kokutya.
Rice
- Amanqanaba estatshi esixhathisayo axhomekeke ekubeni irayisi imhlophe okanye imdaka.
- Ngokufana neetapile, ukutya kunokunyuswa kwirayisi ngokuvumela irayisi ukuba iphole.
Oats
- Ukupheka i-oats emanzini, njengoko ininzi ijwayele ukwenza i-oatmeal, iyanciphisa umxholo wesitashi ochasayo.
- Ii-oats ezigoqiweyo okanye zentsimbi zinconywa njengemithombo ethembekileyo yesitashi esichasayo.
Chickpeas
- I-Chickpeas, ekwaziwa njengeembotyi ze-garbanzo, zizindlu zamandla zesondlo.
- Ziyimithombo enempilo yefiber yokutya, kunye neevithamini ezininzi kunye neeminerali, kunye nesitashi esinganyangekiyo.
- Ii-chickert eziphekiweyo kunye/okanye ezinkonkxiweyo ziqulethe amanqanaba aphezulu estatshi esixhathisayo.
- Bahamba kunye neesaladi okanye njengesitya esisecaleni okanye i-snack.
- Kubantu abane-IBS, ii-chickpeas ezihlanjululwe kakuhle zithathwa njengeziphantsi kwi-FODMAP okanye i-carbohydrates ezinokuthi zibe negalelo kwiimpawu. (U-Anamaria Cozma-Petruţ, et al., 2017)
- Kunconywa ukugcina ubungakanani bokukhonza kwi-1/4 indebe.
Lentils
- Iilentile zisebenza njengomthombo osempilweni weprotein esekwe kwizityalo.
- Xa ziphekwa zinokubonelela ngestatshi esixhathisayo.
- Ziyakwazi ukulungiswa kwiisobho okanye izitya ezisecaleni.
- Ukusuka kwitoti, banokuba ngabahlobo be-IBS ngokuhlanjululwa kakuhle kwaye banqunyelwe kwi-1/2 yekomityi ekhonzayo.
Isonka
- Izonka ezahlukeneyo zinika amanqanaba ahlukeneyo estatshi esixhathisayo.
- Isonka sePumpernickel siqulethe amanqanaba aphezulu.
- I-Breadsticks kunye ne-pizza crusts inamazinga aphezulu.
- Abantu abane-IBS banokusebenza kwi-FODMAP fructan okanye iprotheni ye-gluten.
- Olunye olucetyiswayo lokunganyangeki kwesitatshi kukhetho oluphezulu lwesitatshi zisonka sombona okanye isonka esimuncu esilungiselelwe ngokwesiko.
Iipeyisi ezihlaza
- Ii-ertyisi eziluhlaza, nokuba ziphekiwe, zingumthombo ophilileyo westatshi esixhathisayo.
- Ziyakwazi ukulungiswa kwiisobho okanye njengesitya sokutya.
- Nangona kunjalo, ii-peas eziluhlaza zifunyenwe ziphezulu kwi-FODMAP GOS kwaye zinokuba yingxaki kubantu abane-IBS. (U-Anamaria Cozma-Petruţ, et al., 2017)
Iimbotyi
- Uninzi lweentlobo zeembotyi eziphekiweyo kunye/okanye ezinkonkxiweyo ziyimithombo ecetyiswayo yesitatshi esixhathisayo.
- Awona manqanaba aphezulu afumaneka kwiimbotyi ezimhlophe kunye nezintso.
- Bangahanjiswa kwiisobho, njengesitya sokutya, okanye baxutywe nerayisi.
- Iimbotyi kukutya okuphezulu kwe-FODMAP kwaye kunokuba negalelo kwiimpawu zokwetyisa kubantu abane-IBS.
Umzimba ngokulinganisela: Ukufaneleka kweChiropractic kunye neZondlo
Ucaphulo
Aller, EE, Abete, I., Astrup, A., Martinez, JA, & van Baak, MA (2011). Isitatshi, iswekile kunye nokutyeba. Izondlo, 3(3), 341–369. doi.org/10.3390/nu3030341
Higgins JA (2014). Isitashi esixhathisayo kunye nokulinganisela kwamandla: impembelelo ekulahlekeni kwesisindo kunye nokugcinwa. Uphononongo olubalulekileyo kwisayensi yokutya kunye nesondlo, i-54 (9), i-1158-1166. doi.org/10.1080/10408398.2011.629352
Birt, DF, Boylston, T., Hendrich, S., Jane, JL, Hollis, J., Li, L., McClelland, J., Moore, S., Phillips, GJ, Rowling, M., Schalinske, K ., Scott, MP, & Whitley, EM (2013). Isitatshi esixhathisayo: isithembiso sokuphucula impilo yabantu. Ukuqhubela phambili kwisondlo (Bethesda, Md.), 4 (6), 587-601. doi.org/10.3945/an.113.004325
Murphy, MM, Douglass, JS, & Birkett, A. (2008). Isitatshi esixhathisayo eMelika. Umbhalo we-American Dietetic Association, i-108 (1), i-67-78. doi.org/10.1016/j.jada.2007.10.012
Cozma-Petruţ, A., Loghin, F., Miere, D., & Dumitraşcu, DL (2017). Ukutya kwi-irritable bowel syndrome: Yintoni onokuyincoma, kungekhona into yokwalela izigulane! Ijenali yehlabathi ye-gastroenterology, i-23 (21), i-3771-3783. doi.org/10.3748/wjg.v23.i21.3771
by UGqr Alex Jimenez | Ukutya, I-Gut ne-Intestinal Health
Abantu kufuneka batye ifayibha ezininzi ukuze babe sempilweni yamathumbu. Ngaba ukongeza i-avocado ekutyeni kwabo kunokunceda ukuphucula iyantlukwano ye-microbe yamathumbu?
Inkxaso yeAvocado Gut
I-gut microbiome eyahlukileyo iluncedo kwimpilo iyonke. Ngokophononongo lwakutsha nje, ukutya iavokhado enye ngemini kunokunceda ukugcina iintsholongwane zamathumbu zisempilweni, zahlukeneyo, kwaye zilungelelene. (USharon V. Thompson, et al., 2021) Abaphandi babone utshintsho olulungileyo kwiibhaktheriya zamathumbu kunye nokwandisa ukuhlukana kweebhaktheriya kubantu abasebenzisa i-avocado yonke imihla kwiiveki ze-12. (USusanne M Henning, et al., 2019)
Ukwahluka kwamathumbu
I-gut microbiome ibhekisa kwiimicroorganisms ezihlala emathunjini. Kukho malunga ne-100 yeetriliyoni ze-microorganisms, ezibandakanya ibhaktheriya, iintsholongwane, i-fungi, kunye nokunye, ezikhoyo kwi-gastrointestinal tract. (UAna M. Valdes, et al., 2018) Ukuba ne-microbiome eyahlukeneyo kuthetha ukuba umzimba unoluhlu lwezinto ezahlukeneyo eziphilayo ezibonelela ngeenzuzo ezahlukeneyo zempilo. Ukungabi nantlukwano eyaneleyo yebhaktiriya kuye kwadityaniswa: (UAna M. Valdes, et al., 2018)
- Arthritis
- ukutyeba
- Uhlobo lwe-1 sikashukela
- Uhlobo lwe-2 sikashukela
- Isifo sesifo sesisu
- Isifo seCeliac
- Ukuqina komthambo
- I-eczema ye-atopic
Kutheni iiavokhado?
- Iziko lezoNyango licebisa ukuthathwa kwefayibha imihla ngemihla ukusuka kwi-19 grams ukuya kwi-38 grams ngosuku, kuxhomekeke kwizinto ezahlukeneyo ezifana nobudala. (UDiane Quagliani, uPatricia Felt-Gunderson. 2016)
- Phantse i-95% yabantu abadala kunye nabantwana abadli isixa esicetyiswayo sefiber. (UDiane Quagliani, uPatricia Felt-Gunderson. 2016)
- Ukuquka ukutya okufana neeavokhado kukutya okunempilo kunokuncedisa ukuhlangabezana neemfuno zefiber zemihla ngemihla.
- Ifiber yeziqhamo efana ne-pectin, ibonakaliswe ukukhuthaza i-microbiome yamathumbu esempilweni. (UBeukema M, et al., 2020)
- Abaphandi bacebisa ukuba oku kungenxa yempembelelo entle yepectin kwiiprobiotics eziluncedo.Nadja Larsen, et al., 2018)
- Nangona uphando olongezelelweyo lufunekayo ifayibha kukholelwa ukuba inceda ukukhusela i-lining ye-colon ngokunyusa ubuninzi kunye nobunzima be-stool kunye nokuphelisa ngokukhawuleza.
- Ifayibha yongeza isambuku kukutya komntu kwaye icothisa isantya sokwetyisa, nto leyo eyenza umzimba uzive ugcwele ixesha elide.
Ukuphuculwa kweGut
Abantu banokuxhasa i-microbiota enempilo ngokwenza uhlengahlengiso oluncinci ekudleni kwabo, kubandakanya:
- Ukutya iintlobo ngeentlobo zeziqhamo kunye nemifuno ngolusu, njengoko kulapho uninzi lwezondlo.
- Ukutya okuvundisiweyo okufana neyogathi, kombucha, sauerkraut, kimchi, kunye nekefir.
- Ukunciphisa ukusetyenziswa kokutya okucutshungulweyo, iswekile, kunye ne-sweeteners eyenziweyo.
- Ukutya okuninzi okuziinkozo.
Iindlela zokutya iiavokhado ezininzi ziquka ukuzongeza:
- Smoothies
- Salads
- Iisandwich
- Guacamole
- Ukuba kukho iiavokhado ezininzi ezinokutyiwa phambi kokuba zivuthwe kakhulu, zinokukhenkcezwa.
- Zixobule kwaye uzisike kuqala, emva koko uzifake kwiingxowa zefriji ukuze zibekho unyaka wonke.
- Bazizityebi ngamafutha anempilo, nangona kunjalo, ngokumodareyitha, abanako ukuba negalelo ekufumaneni ubunzima.
Abantu banokusebenzela ukuba ne-microbiome yamathumbu ehlukeneyo ngokunikela ingqalelo ekutyeni abakutyayo. Ukutya okuthe ngqo kunye neepatheni zokutya kunokuchaphazela iintlobo ezahlukeneyo zebhaktheriya ezinokuxhasa impilo.
Ukukhetha okuhlakaniphile, iMpilo eNgcono
Ucaphulo
Thompson, SV, Bailey, MA, Taylor, AM, Kaczmarek, JL, Mysonhimer, AR, Edwards, CG, Reeser, GE, Burd, NA, Khan, NA, & Holscher, HD (2021). Ukusetyenziswa kweAvocado Kutshintsha Ubuninzi beBhakteria yeGastrointestinal kunye neMicrobial Metabolite Ukugxilwa kweMetabolite phakathi kwaBantu abaDala abaBatyebileyo okanye abaBatyebileyo: Ulingo oluLawulweyo olungenamkhethe. Umbhalo wesondlo, i-151 (4), i-753-762. doi.org/10.1093/jn/nxaa219
Henning, SM, Yang, J., Woo, SL, Lee, RP, Huang, J., Rasmusen, A., Carpenter, CL, Thames, G., Gilbuena, I., Tseng, CH, Heber, D., & Li, Z. (2019). I-Hass Avocado Ukubandakanywa kwi-Weight-Loss Diet exhaswayo Ukunciphisa Ubunzima kunye ne-Gut Microbiota eguquliwe: I-12-iveki ye-Randomized, i-Parallel-Controlled Trial. Uphuhliso lwangoku kwisondlo, 3(8), nzz068. doi.org/10.1093/cdn/nzz068
Valdes, AM, Walter, J., Segal, E., & Spector, TD (2018). Indima ye-gut microbiota kwisondlo kunye nempilo. I-BMJ (uphando lweKlinikhi ed.), 361, k2179. doi.org/10.1136/bmj.k2179
Quagliani, D., & Felt-Gunderson, P. (2016). Ukuvala i-Gap ye-Fiber ye-Fiber yaseMelika: izicwangciso zoNxibelelwano ezivela kwiNtlanganiso yokutya kunye neFiber. Ijenali yaseMelika yeyeza lokuphila, i-11 (1), i-80-85. doi.org/10.1177/1559827615588079
Beukema, M., Faas, MM, & de Vos, P. (2020). Iziphumo zezakhelo ezahlukeneyo zefiber pectin kwi-immune immune barrier: impembelelo nge-gut microbiota kunye neziphumo ezithe ngqo kwiiseli zomzimba. Amayeza ovavanyo kunye nemolekyuli, 52 (9), 1364-1376. doi.org/10.1038/s12276-020-0449-2
ULarsen, N., Cahú, TB, Isay Saad, SM, Blennow, A., & Jespersen, L. (2018). Impembelelo yeepectin ekusindeni kweprobiotic Lactobacillus spp. kwiijusi zesisu zihambelana nesakhiwo sabo kunye neempawu zomzimba. I-microbiology yokutya, i-74, i-11-20. doi.org/10.1016/j.fm.2018.02.015
by UGqr Alex Jimenez | I-Gut ne-Intestinal Health, Udidi lweMithi
Kubantu abaneengxaki zesisu, ngaba ukugcina ibhalansi yeflora yamathumbu ikhuthaza kwaye iphucule impilo yamathumbu?
Amathumbu eFlora Balance
Ukugcina ulungelelwaniso lweflora yamathumbu yinxalenye yempilo yokwetyisa. I-Gut microbiota, i-gut microbiome, okanye i-gut flora, zii-microorganisms, ezibandakanya ibhaktheriya, i-archaea, i-fungi, kunye neentsholongwane ezihlala kwi-digestive tract. Uhlobo kunye nobungakanani beebhaktheriya ezikhoyo zixhomekeke kwindawo yazo emzimbeni onokuthi ube ngamathumbu amancinci kunye nekholoni. Le yindlu yokugcina inkunkuma / isitulo, kwaye ikholoni iquka amakhulu eentlobo ezahlukeneyo zebhaktheriya, ezinemisebenzi ethile kunye nemisebenzi.
UFlora ongenampilo
Ezona ntsholongwane zixhaphakileyo ziibhaktheriya ezinokubangela ukugula ukuba ziyekwa zingajongwanga, kubandakanywa iintsholongwane ezifana ne-streptococcus/strep throat okanye i-E. coli/usulelo lomgudu womchamo kunye norhudo. Ezinye iintsholongwane eziqhelekileyo ezifumaneka kwikholoni ziquka: (Elizabeth Thursby, Nathalie Juge. 2017)
I-Clostridioides Difficile
- C. diff overgrowth kunokubangela ilindle elinamanzi elinuka kakubi yonke imihla, kunye nesisu esibuhlungu kunye nokuthamba.
Enterococcus Faecalis
- I-Enterococcus faecalis ngunobangela wosulelo lwesisu lwasemva kotyando kunye nomgudu womchamo.
U-Escherichia Coli
- I-E. coli ngoyena nobangela wesifo sorhudo kubantu abadala.
- Le bhaktiriya ikhona phantse kuwo wonke umntu omdala osempilweni.
UKlebsiella
- I-Klebsiella overgrowth inxulumene nokutya kwaseNtshona okubandakanya inyama eyahlukeneyo kunye nemveliso yezilwanyana.
Bacteroides
- Ukugqithisa kwe-Bacteroide kuhambelana ne-colitis, ebangela ukuvuvukala okubuhlungu kwekholoni.
UFlora osempilweni
Iibhaktheriya ezinempilo ezifana ne-Bifidobacteria kunye neLactobacillus, zinceda ukugcina ibhalansi yeflora yamathumbu kunye nokugcina ibhaktheriya engekho mpilweni. Ngaphandle kweentyatyambo ezisempilweni, ikholoni yonke inokonganyelwa ziintyatyambo ezimbi, ezinokubangela iimpawu ezifana nesifo sohudo kunye/okanye ukugula. (Yu-Jie Zhang, et al., 2015) Ezi ntsholongwane zikhuselayo, zinemikroskopu zinemisebenzi ebalulekileyo equka:
- Ukuncedisa nge-vitamin synthesis - iivithamini B kunye ne-K kumathumbu amancinci.
- Yandisa umsebenzi we-immune system.
- Ukugcina ukuhamba kwamathumbu rhoqo.
- Ukugcina ikholoni ecocekileyo ngokwemvelo ngaphandle kwesidingo sokucoca ikholoni.
- Ukonakalisa iibhaktheriya ezingenampilo.
- Ukuthintela ukukhula kwebhaktheriya engafanelekanga.
- Ukuqhawula amaqamza erhasi ekuvubeleni kokutya.
Ukukhutshwa kweebhaktheriya
Nokuba zibhalwe njengebhaktiriya esempilweni okanye azikho mpilweni, zombini zizinto eziphilayo ezineseli enye ezinokutshatyalaliswa ngokulula. Ngamanye amaxesha, kuyimfuneko, njengaxa kufuneka uthathe i-antibiotics ukubulala usulelo lwe-strep throat. Nangona kunjalo, amayeza okubulala iintsholongwane abulala ibhaktheriya enenzuzo, enokukhokelela kwiingxaki ezidibanisayo ezinokubandakanya: (Mi Young Yoon, Sang Sun Yoon. 2018)
- Ukungahambi kakuhle kwamathumbu - urhudo kunye nokuqunjelwa.
- Ukukhula kweYeast - kunokubangela ukurhawuzelelwa, ukutshisa malunga nomngxuma wokukhupha ilindle kwaye kukhokelela kusulelo lobufazi kunye negwele lomlomo.
- I-Dysbiosis - igama lobugcisa lokungabikho kwebhaktheriya enempilo okanye ukungalingani kwebhaktheriya.
- Iingxaki kubantu abane-irritable bowel syndrome.
Kukho iindlela ezahlukeneyo zokutshabalalisa ibhaktheriya kuquka.
- Abantu abafuna ukuthatha i-antibiotics ukunyanga usulelo. (Eamonn MM Quigley. 2013)
- Ukusetyenziswa okungapheliyo kwe-laxative.
- Ukusetyenziswa ngokugqithisileyo kweFayibha.
- Uhudo oluhlala ixesha elide - lunokukhupha iibhaktheriya ezimbi kunye ezilungileyo.
- istres
- Ukugqibezela i-bowel prep, njengaleyo ifunekayo kwi-colonoscopy.
Ukuxilongwa kweMiba yeFlora yeGut
Amaxesha amaninzi, iingxaki ze-gut flora ziya kuzilungisa ngokwazo, kwaye akukho manyathelo afunekayo. Nangona kunjalo, abantu abajongene neengxaki zamathumbu ezingapheliyo, ezifana ne-colitis okanye isifo sokukrala kwamathumbu, banokufuna ungenelelo lwezonyango lwebhaktheriya yekholoni yabo.
- Uhlalutyo oluBanzi lweSitofu sokuTyeka/CDSA luvavanyo lwesitulo olujonga ukuba loluphi uhlobo kunye nobungakanani bebhaktheriya ekhoyo, amazinga okufunxa izondlo/isantya sokwetyisa, kunye nokuba kugaywa kakuhle kangakanani na ukutya.
- Ukuba kukho umahluko omkhulu kumlinganiselo webhaktiriya engafanelekanga xa ithelekiswa nenzuzo, umboneleli wezempilo unokucebisa ukuba iprobiotic okanye isongezelelo se-microbial ephilayo ukunceda ukubuyisela kunye nokugcina ibhalansi yeflora yamathumbu.
Ukungasebenzi kakuhle kwamathumbu
Ucaphulo
Thursby, E., & Juge, N. (2017). Intshayelelo kwi-hut gut microbiota. Ijenali ye-Biochemical, 474 (11), 1823-1836. doi.org/10.1042/BCJ20160510
Zhang, YJ, Li, S., Gan, RY, Zhou, T., Xu, DP, & Li, HB (2015). Iimpembelelo zebhaktheriya yamathumbu kwimpilo yabantu kunye nezifo. Ijenali yamazwe ngamazwe yenzululwazi yeemolekyuli, i-16 (4), i-7493-7519. doi.org/10.3390/ijms16047493
Yoon, YAM, & Yoon, SS (2018). Ukuphazamiseka kwenkqubo yendalo yamathumbu ngama-Antibiotics. Ijenali yezonyango kaYonsei, 59(1), 4–12. doi.org/10.3349/ymj.2018.59.1.4
Quigley EM (2013). Iibhaktheriya zamathumbu kwimpilo kunye nezifo. I-Gastroenterology & hepatology, 9 (9), 560-569.
by UGqr Alex Jimenez | I-Gut ne-Intestinal Health, I-Viscerosomatic Reflex
Ngaba abantu abaneengxaki zesisu sesisu kufuneka batye iibhanana?
iibhanana
- Iibhanana zinokuba lula yokwetyisa kwaye badla ngokucetyiswa ukuba banesicaphucaphu kunye nohudo, nangona kunjalo, ayinguye wonke umntu onokunyamezela. (MedlinePlus. 2021)
- Iibhanana ziphezulu kwi-fructose, i-sorbitol, kunye ne-fiber e-soluble, ezenza zibe yinto eqhelekileyo kwiingxaki zesisu.
- Ukongeza, abantu abangaqhelanga ukutya ukutya okunefayibha ephezulu banokukufumanisa kuluncedo ukonyusa ifayibha ngokuthe ngcembe kwaye basele amanzi amaninzi ukunciphisa iimpawu ezingathandekiyo.
- Ukuba kukho ukurhanelwa kokunganyamezeli, i-IBS, okanye i-malabsorption, kuyacetyiswa ukuba uthethe nomboneleli wezempilo ukuze uvavanye.
- Iibhanana zingenza isisu sibuhlungu ngenxa:
- I-irritable bowel syndrome (IBS)
- Ukuqhawula
- Gesi
- Ukuqhawula
- Ezinye iingxaki zesisu (GI).
- Abantu ngabanye banokufumana ukungonwabi kwesisu ukuba kukho ukunganyamezeli kwefructose okanye ukunqaba kwebhanana enqabileyo.
Ubuhlungu besisu
- Iibhanana zisetyenziselwa ukuzalisa ipotassium kunye nezinye izondlo ezibalulekileyo eziphulukene nokuhlanza okanye urhudo.
- Abanye abantu banokufumana i-bloating kunye negesi emva kokutya.
- Esinye isizathu kungenxa yomxholo wefiber enyibilikayo.
- Ifayibha enyibilikayo inyibilika emanzini kwaye ivundiswe lula kwikholoni kunefiber enganyibilikiyo.
- Oku kunokukhokelela kwirhasi kunye nokudumba. (UJackson Siegelbaum Gastroenterology. 2018)
- Iibhanana nazo ziqulethe i-sorbitol - iswekile eyenzeka ngokwemvelo esebenza njenge-laxative kwaye ingabangela i-gas, i-bloating, kunye ne-diarrhea xa isetyenziswe kakhulu. (Ulawulo lokutya kunye neziyobisi lwase-US. 2023)
Irritable Bowel Syndrome – IBS
- Iibhanana zinokuba yinto eqhelekileyo yokutya kubantu abane-IBS.
- Oku kungenxa yokuba njengoko iibhanana ziqhekeka esiswini, zinokuvelisa igesi egqithisileyo. (UBernadette Capili, et al., 2016)
- Iibhanana zikwaphezulu kwifructose/iswekile elula ngakumbi xa sele ivuthwe kakhulu.
- Abantu abane-IBS bayacetyiswa ukuba baphephe iibhanana kuba zinokubangela ezininzi iziphumo ebezingalindelekanga ezifana nelactose/iswekile ebisi. (Johns Hopkins Medicine. 2023)
- Iibhanana ezivuthiweyo zithathwa njengeziphezulu IIFODMAPS - oligosaccharides fermentable, zokwahlula, monosaccharides, yaye iipolyols.
- Abantu ngabanye balandela okuphantsi FODMAP ukutya ukulawula i-IBS kunokufuna ukunqanda okanye ukunciphisa ukusetyenziswa.
- Ayivuthwanga iibhanana zibhekwa njengokutya okuphantsi kwe-FODMAP. (IYunivesithi yaseMonash. 2019)
I-allergies
- Ukwaliwa kwebhanana kunqabile kwaye kuchaphazela ngaphantsi kwe-1.2% yabantu behlabathi.
- Abantu abaninzi abakwaliwa yibhanana bakwalana nepollen okanye ilatex ngenxa yeprotheyini efanayo. (Dayıoğlu A, et al., 2020)
- Umntu ongadibaniyo nebhanana usenokutswina, acuthe umqala, okanye abe nesifuthufuthu kwimizuzu nje embalwa etyile.
- Basenokufumana isicaphucaphu, iintlungu zesisu, ukugabha, kunye norhudo. (Medicine Family Austin. 2021)
Ukunganyamezelani kweFructose
- Umntu onganyamezeli ifructose unobunzima bokwetyisa ifructose.
- Abantu abanolu kunyamezelana kufuneka banciphise okanye banciphise i-fructose. (Isikolo se-UW samayeza kunye neMpilo yoLuntu. 2019)
- I-Fructose malabsorption kuxa umzimba awukwazi ukugaya okanye ukufunxa i-fructose ngokuchanekileyo. Oku kubangela ukuqunjelwa kwegesi kunye nokungakhululeki kwesisu.
- Ukunganyamezeli ilifa lefructose inqabile kakhulu. Kwenzeka xa isibindi singenakunceda ekuqhekekeni kwefructose.
- Le meko ihlala ibangela iimpawu eziqatha kwaye ifuna unyango olongezelelweyo ngaphandle kokususa i-fructose kukutya komntu ngamnye. (Isikolo se-UW samayeza kunye neMpilo yoLuntu. 2019)
- Uninzi lunokunyamezela imali encinci yefructose efumaneka kwiziqhamo ezifana neebhanana.
- Kuhlala kukho ubunzima obuninzi bokunyamezela izixa ezinkulu zefructose ezifumaneka kubusi kunye nesiraphu ephezulu ye-fructose. (Isikolo se-UW samayeza kunye neMpilo yoLuntu. 2019)
Thintela Iimpawu ze-GI
- Ukuba ufumana igesi, ukuqunjelwa, okanye ukungakhululeki kwesisu emva kokutya iibhanana, cinga ukunciphisa ubungakanani besahlulo.
- Umzekelo, endaweni yokutya ibhanana enye okanye ngaphezulu ngemini, zama ukutya isiqingatha sebhanana ukuze ubone ukuba iimpawu ziyasonjululwa na.
- Ngenye indlela, ukuba kukho inkolelo yokuba kukho i-fructose malabsorption, zama ukususa okwethutyana konke ukutya okuphezulu kwe-fructose.
- Ukuba umzimba uqalisa ukuziva ungcono, yongeza kancinane ukutya okunefructose.
- Oku kunokukunceda ukuba uchonge ukutya okudala ingxaki. (Isikolo se-UW samayeza kunye neMpilo yoLuntu. 2019)
- Ukuba utya iibhanana eziluhlaza kakhulu okanye ezingavuthwanga, usenokufumana ukungaphatheki kakuhle kwesisu.
- Iibhanana ezingavuthwanga zinezixa eziphezulu zestatshi esixhathisayo. Ngobungakanani obukhulu, oku kunokubangela iimpawu ezithambileyo ezifana nerhasi kunye nokuqunjelwa. (UJennifer M Erickson, et al., 2018)
- Isitatshi esixhathisayo sibilisa kancinane, ngoko ke asibangeli rhasi eninzi njengezinye iintlobo zefiber. (Isikhokelo sikaJohns Hopkins kwiSifo seswekile. 2020)
- Iibhanana ezivuthiweyo okanye eziphekiweyo zinestatshi esincinci kunye neswekile elula, nto leyo eyenza kube lula ukwetyiswa. (IYunivesithi yaseHawaii. 2006)
- Ukusela amanzi amaninzi kunye nokwandisa ngokuthe ngcembe ifayibha intake kunokunciphisa iziphumo ebezingalindelekanga ze-GI. (Isikhokelo sikaJohns Hopkins kwiSifo seswekile. 2020)
Ukungasebenzi kakuhle kwamathumbu
Ucaphulo
MedlinePlus. Iibhanana kunye nesicaphucaphu.
UJackson Siegelbaum Gastroenterology. Ukuthintela igesi yekholoni kunye ne-flatus.
Ulawulo lokutya kunye neziyobisi lwase-US. ISorbitol.
Capili, B., Anastasi, JK, & Chang, M. (2016). Ukujongana nendima yoKutya kwi-Irritable Bowel Syndrome Syndrome Management. Ijenali yabasebenzi abongikazi: JNP, 12 (5), 324–329. doi.org/10.1016/j.nurpra.2015.12.007
Johns Hopkins Medicine. Izidlo ezi-5 onokuziphepha ukuba une-IBS.
IYunivesithi yaseMonash. Iibhanana ziphinde zavavanywa.
I-Dayıoğlu A, Akgiray S, Nacaroğlu HT, Bahçeci Erdem S. Uluhlu lweklinikhi lokusabela ngenxa yokwaliwa yibhanana. BMB. 2020;5(2):60-63. doi: 10.4274/BMB.galenos.2020.04.013
Medicine Family Austin. Ukwaliwa yibhanana.
Isikolo se-UW samayeza kunye neMpilo yoLuntu. Ukutya okuthintelwe yiFructose.
Erickson, JM, Carlson, JL, Stewart, ML, & Slavin, JL (2018). Ukuvuthela kohlobo lweNoveli yesi-4 eNxhathisa iStatshi kwi-In Vitro System. Ukutya (Basel, Switzerland), 7(2), 18. doi.org/10.3390/foods7020018
Isikhokelo sikaJohns Hopkins kwiSifo seswekile. Yintoni istatshi esixhathisayo?
KwiYunivesithi yaseHawaii. Ukupheka ibhanana.
by UGqr Alex Jimenez | I-Gastro Health Intestinal, I-Gut ne-Intestinal Health
Inkqubo yokwetyisa iqhekeza ukutya okutyiweyo ukuze umzimba ukwazi ukufunxa izondlo. Ngexesha lokugaya, iindawo ezingeyomfuneko zezi zidlo ziguqulwa zibe yinkunkuma / isitulo, esikhutshwa ngexesha lokuhamba kwamathumbu. Xa inkqubo yokugaya iyeka ukusebenza ngokufanelekileyo ngenxa yezinto ezifana nokutshintsha kokutya, ukutya ukutya okungenamsoco, ukungabikho komsebenzi womzimba / umthambo, amayeza, kunye neemeko ezithile zempilo, kunokubangela ukuqunjelwa. Ukuqunjelwa kwenzeka xa umzimba ungakwazi ukuba nentshukumo yamathumbu rhoqo. I-distention, igesi, ukuqunjelwa kunye nokungakwazi ukuhamba ngamathumbu kubangela ukucaphuka kunye noxinzelelo, olunokuthi ukuqhina kube mandundu. Ukubandakanya ukutya okucetyiswayo kunokuncedisa ukubuyisela ukuhamba kwamathumbu rhoqo kunye nokusebenza kwamathumbu.
Isondlo esiCetyisiweyo sokuqunjelwa
Iimpawu ezinjengeentlungu zesisu, ukuqunjelwa, kunye nokuhamba kwamathumbu kunzima zixhaphakile. Ukutya kunye ne-hydration efanelekileyo kunendima ebalulekileyo kwimpilo yokugaya, ngakumbi ekudambiseni nasekuthinteleni ukuqhina. Ukutya okunefayibha ephezulu, prebiotics, kunye nokumanzisa okwaneleyo ukusuka ekutyeni nakwiziselo zibalulekile kwintshukumo esempilweni yamathumbu.
- Ifayibha ifumaneka kwiinkozo ezipheleleyo, kwisitatshi, kwiziqhamo, nakwimifuno.
- Ifayibha ezinyibilikayo nezinganyibilikiyo zibalulekile kwimpilo yokwetyisa.
- Ukugxila ekufakeni iziqhamo eziphezulu zefayibha, imifuno, kunye nokutya okuziinkozo.
- Ukutya okutyebileyo kwi-prebiotics njengokutya okubilisiweyo kuyacetyiswa xa kuqhinwe.
Isondlo esicetyiswayo sokuqunjelwa, ngokutsho kwe-dietitian ibandakanya.
kuvuthwa
- Iiavokhado zinokudityaniswa nayo yonke into kwaye izele izondlo kunye nefiber.
- Iavokhado enye iqulethe malunga ne-13.5 grams yefiber.
- Iavokhado enye iya kubonelela malunga nesiqingatha semihla ngemihla ngeemfuno zefiber.
- Ezinye iziqhamo ezinefiber ephezulu: iirharnati, igwava, amaqunube, amaqunube amnyama, kunye ne passionfruit.
Amantshontsho
- Amakhiwane angatyiwa esematsha kwaye omisiwe.
- Amakhiwane athathwa njenge-laxative kwaye abonakaliswe ukunyanga nokunciphisa ukuqhina.
- Ziqulethe i-antioxidants, i-polyphenols, i-polyunsaturated fatty acids, kunye neevithamini.
- Ezinye iziqhamo ezifana nomkhiwane: ama-apricot omisiwe, ama-prunes, kunye ne-plums.
Iiplamu
- Iiplamu, iiplums ezomisiweyo zipakishwe ngefiber kunye ne-prebiotics enempembelelo yendalo ye-laxative.
- I-Sorbitol – iswekile efumaneka kwiiplums kunye nee prunes, isebenza njenge i-osmotic laxative egcina amanzi.
- I-H2O eyongeziweyo yenza izitulo zibethambile kwaye kube lula ukudlula.
- Iijusi zeziqhamo zendalo, njengepere, iapile, okanye iprune zihlala zimiselwe ukuqunjelwa.
- Ezinye iziqhamo ezinceda ekushukumeni kwamathumbu: iipesika, amapere, nama-apile.
Kefir
- Ukutya okunamafutha ezifana kefir zizityebi kwiibhaktheriya eziluncedo ezisebenza ukugcina impilo yenkqubo yokugaya.
- Inokusetyenziselwa yona ngokwayo okanye isetyenziswe kuyo i-smoothies, ukupheka, kunye neendlela zokupheka zokupheka.
- Okunye ukutya okuvundisiweyo: i-kombucha, iyogathi, i-sauerkraut, i-kimchi, i-miso, kunye tempeh.
Oat Bran
- oat bran yioatmeal engazange ibe nayo bran zisuswe.
- I-bran iqulethe izondlo ezinoncedo ezibandakanya i-fiber, i-antioxidants, iivithamini kunye neemaminerali.
- I-Oat bran iqulethe i-fiber e-soluble kunye ne-insoluble, kunye i-beta-glucan/iipolysaccharides ezingenastatshi.
- Zonke ziphucula ukubunjwa kweebhaktheriya zamathumbu kunye nokukhuthaza ukuhamba kwamathumbu okunempilo.
- Ezinye iinkozo ezinenzuzo: i-oatmeal, ingqolowa yengqolowa, i-rye, nebhali.
Ukubandakanya ukutya kweThumbu-Beneficial
Ukufaka njani ukutya okucetyiswayo okunesondlo ngamathumbu kwimenyu eqhelekileyo:
smoothie
- Sebenzisa i-kefir okanye iyogathi njengesiseko emva koko uyilinganise kunye neziqhamo ezityebileyo zefiber ezifana nemango, blueberries, kunye nekiwi.
okulula
- Ukwahlula amashwamshwam ngepleyiti yefiber kunye ne-prebiotics.
- Amandongomane, itshizi, ii-crackers, iziqhamo, kunye neyogathi okanye idiphu yeeavokhado.
Oatmeal
- Zama i-oat bran ukwandisa i-fiber.
- Fafaza i-service of flaxseeds, imbewu ye-chia, okanye iimbewu ze-hemp kwifiber eyongeziweyo kunye namafutha anempilo.
ephelele
- Iifayiti zeyogathi inokwandisa izondlo, incasa, kunye noburhabaxa kwisitya.
- Beka i-yoghurt oyithandayo kunye negranola, i-nuts, iziqhamo kunye nembewu.
Isitya sokuziinkozo
- Ifayibha efumaneka kwiinkozo ezipheleleyo kunye nembewu efana nebhali, ifarro, kunye nequinoa, inceda ukukhuthaza ukugaya okunempilo.
- Yenza isitya nge isiseko sengqolowa, emva koko phezulu ngeprotheni, imifuno emitsha okanye eyosiweyo, i-avocado, kunye nokugqoka.
Thetha nengcali yesondlo ebhalisiweyo okanye omnye umboneleli wezempilo ukuze nixoxe ngeendlela ezicetyiswayo zesicwangciso sesondlo.
Ukulungelelanisa umzimba kunye neMetabolism
Ucaphulo
Arce, Daisy A et al. "Uvavanyo lokuqunjelwa." Ugqirha wosapho waseMelika vol. 65,11 (2002): 2283-90.
Bharucha, Adil E. "Ukuqunjelwa." Eyona ndlela yokwenziwa nophando. I-Clinical gastroenterology vol. 21,4 (2007): 709-31. doi:10.1016/j.bpg.2007.07.001
Gray, uJames R. “Yintoni ukuqhinwa okungapheliyo? Inkcazo kunye nokuxilongwa. " Ijenali yaseKhanada yeGastroenterology = Ijenali Canadien de Gastroenterology vol. 25 Suppl B, Suppl B (2011): 7B-10B.
Jani, Bhairvi, kunye noElizabeth Marsikano. "Ukuqunjelwa: uVavanyo kunye noLawulo." Amayeza aseMissouri vol. 115,3 (2018): 236-240.
Naseer, Maliha, et al. "Iziphumo zonyango lwe-Prebiotic kwi-Constipation: uPhononongo lweSicwangciso." Ikhemesti yeklinikhi yangoku vol. 15,3 (2020): 207-215. doi:10.2174/1574884715666200212125035
Iziko leSizwe leSifo seswekile kunye neDigestive and Kidney Diseases. Iimpawu kunye nezizathu zokuqhina.
Iziko leSizwe leSifo seswekile kunye neDigestive and Kidney Disease. Inkqubo yakho yokwetyisa kunye nendlela esebenza ngayo.
Sinclair, uMarybetts. "Ukusetyenziswa kwe-massage yesisu ukunyanga ukuqhina okungapheliyo." Ijenali yomsebenzi womzimba kunye nonyango lwentshukumo vol. 15,4 (2011): 436-45. doi:10.1016/j.jbmt.2010.07.007
