Momwe thanzi m'matumbo lingakhudzire thanzi lanu lonse

Ubwino

Mukufuna kudziwa kuti muli ndi thanzi labwino? Mwina simufunikira kupita patali kuposa m'mimba mwanu kuti mudziwe. Ngakhale mutha kuganiza kuti mabakiteriya ndi oyipa, mabakiteriya abwino m'matumbo anu ndiofunikira kwambiri kuti mukhale ndi thanzi labwino. Zitha kukudabwitsani momwe thanzi lamatumbo lingakhudzire thupi lonse.

Gawo lalikulu la chitetezo cha mthupi lanu chimakhala m'galimoto yanu ya GI , malinga ndi kafukufuku yemwe anachitika ku Johns Hopkins Medical School. Kafukufuku akuwonetsa kuti kusunga m'matumbo athanzi ndi ofunikira ku homeostasis yama chitetezo , kuti matumbo anu athe zimakhudza chifuwa chomwe mumakumana nacho , ndipo matumbo opanda thanzi atha kukhala olumikizidwa ndi matenda monga kukhumudwa ndi khansa .

Matumbo ndiye gwero komwe mphamvu zonse zathupi zimachokera, akutero Rudolph Bedford, MD, gastroenterologist ku Providence Saint John's Health Center ku Santa Monica, CA. Mutha kudziwa momwe thupi limagwirira ntchito yonse kutengera m'matumbo.

Kuti mumvetsetse zambiri, muyenera kudziwa kuti tizilombo toyambitsa matenda m'matumbo ndi chiyani komanso zomwe mumadya zingakhudze thanzi lanu lonse.

Momwe thanzi m'matumbo limakhudzira thupi lonse

Matumbo anu microbiome amatanthauza mabakiteriya ndi tizilombo tina tomwe timakhala m'mimba, akufotokoza a Leslie Bonci, MPH, RD, CSSD, LDN, wolemba American Dietetic Association Upangiri Wokugaya Bwino ndipowoyambitsa kampani yopezera zakudya Upangiri Wodya Mwakhama .

Tizilombo toyambitsa matenda timagwira ntchito poletsa kugaya chakudya, kuteteza chitetezo cha mthupi, kuteteza ku matenda ena, atha kutengapo gawo pakuwongolera kunenepa, ndipo atha kuthana ndi kutupa, akufotokoza Bonci. Mabakiteriyawa amapanganso mavitamini B12, thiamine, riboflavin, ndi vitamini K, zomwe ndizofunikira kuthandiza magazi kuundana.

Kutulutsa mabakiteriya ndikofunikiranso kagayidwe ka mankhwala ndikuwonjezereka kwa kupezeka kwa mankhwala (kapena kuchuluka kwa mankhwala omwe amalowa mukamamwa mankhwala).

Ngati tizilombo tating'onoting'ono m'matumbo mwanu simasiyana mosiyanasiyana momwe ziyenera kukhalira - kutanthauza kuti, kulibe mabakiteriya opindulitsa osiyanasiyana - chiopsezo cha matenda ena monga Matenda a shuga amtundu woyamba, nyamakazi, matenda am'mimba, multiple sclerosis ndi fibromyalgia atha kukhala ochulukirapo, akufotokoza Bonci.

Komanso, kukhala ndi mabakiteriya opanda thanzi kungakhale chinthu choyipa m'matumbo onse, nawonso. Trimethylamine N-oxide (TMAO) ndi chinthu chopangidwa m'thupi lanu mukatha kudya zakudya zomwe zili ndi chinthu chotchedwa choline. Nyama yofiira ndi mazira ndiwo magwero akulu a choline, akufotokoza Dr. Bedford. Mabakiteriya oyipa m'matumbo anu amathanso kupanga choline, zomwe zimabweretsa kuwonjezeka kwa TMAO, akutero. TMAO yochulukirapo imatha kulumikizidwa ndi atherogenesis, yomwe ndi cholembera cha mafuta m'mitsempha, chomwe sichabwino.

Mabakiteriya oyipa m'matumbo amathanso kuwonjezera ngozi yamagazi, a Bonci akufotokoza. Kafukufuku amene akuchitidwa kuti adziwe ngati kusintha m'matumbo microbiota kumachepetsa cholesterol, nayenso.

Nchiyani chimayambitsa matumbo otayikira?

Matumbo opanda thanzi amadziwikanso kuti matumbo otayikira. Matumbo otayikira amapezeka pomwe malo pakati pamaselo amatumbo ang'onoang'ono agawanika, ndipo zina zomwe zimatsalira m'matumbo zimadutsa m'ming'alu ya maselo ndikulowa mumtsinje wamagazi, akufotokoza Dr. Bedford. Itha kutchulidwanso kuti kuchuluka permeability matumbo . Izi zitha kuphatikizira magawo azakudya zomwe zingayambitse chitetezo chamthupi, komanso mankhwala owopsa omwe amapangidwa ndi tizilombo tating'onoting'ono, zomwe zimayambitsa kutupa komanso kuwonongeka kwa m'matumbo, akufotokoza Bonci.

Nchiyani chimayambitsa matumbo otayikira? Malinga ndi Bonci, zotsatirazi zitha kupangitsa kuti m'matumbo mutuluke kapena mopanda thanzi:

• Zakudya zosapatsa thanzi
• Mchere wachitsulo, vitamini A, ndi vitamini D
• Kupsinjika
• Maantibayotiki

Zizindikiro za m'matumbo opanda thanzi

Palibe chizindikiro chimodzi chokha chomwe chingadziwitse matumbo otuluka, koma pali zizindikilo zambiri zomwe mungakhale nazo. Zizindikirozi ndi monga:

• Kutsekula m'mimba
• Kudzimbidwa
• Kuphulika
• Kutentha pa chifuwa
• Kutopa
• Kupweteka mutu
• Mavuto akhungu
• Ululu wophatikizana
• Kutupa

Momwe mungazindikire matumbo otayikira

Ngati mukukumana ndi chimodzi kapena zingapo mwazizindikirozi, funsani a gastroenterologist, dokotala yemwe waphunzitsidwa bwino kuthana ndi matenda am'mimba, kuti mumupeze. Palibe mayesero amodzi omwe angapeze matumbo opanda thanzi, koma gastroenterologist wanu akhoza kuyitanitsa zotsatirazi: kuyesa kwa lactose / mannitol, kuyezetsa magazi, kuyesa kwa bakiteriya, kapena kuyesa kusagwirizana ndi chakudya / kuyesa.

Momwe mungasinthire thanzi m'matumbo

Osadandaula ngati muli ndi zotupa zotuluka kapena zopanda thanzi-pali zinthu zomwe mungachite kuti muthane ndi vutoli.

1. Sinthani kadyedwe kanu

Yambani ndi zakudya zanu. Bonci amalimbikitsa kudya zakudya zosiyanasiyana zamtundu wapamwamba, zomwe zimathandiza kuteteza mamina m'matumbo. Yesani kuwonjezera nyemba, mphodza, nandolo, zipatso, kapena mtedza muzakudya zanu. Zakudya zopatsa thanzi zimathandizira kupititsa patsogolo zachilengedwe m'matumbo momwe, anafotokoza Dr. Bedford. Izi zithandizanso kuchepetsa zinthu zoyipa zomwe zimatha kudzikundikira m'matumbo, monga choline.

Mufunanso kudya zakudya zomwe zili ndi vitamini D, kuti muteteze m'matumbo, komanso vitamini A kuti muchepetse kuchepa, atero Bonci. Kuti mupeze vitamini D yesani yolk mazira, tuna, chiwindi cha ng'ombe, kapena sardines. Nsomba ndi zabwino m'matumbo momwemonso chifukwa zimakhala ndi mafuta abwino komanso ndimapuloteni abwino, omwe amawonjezera kuzinthu zosiyanasiyana m'matumbo, atero Dr. Bedford. Kuti vitamini A wanu asinthe azikhala masamba monga kaloti, sikwashi, mbatata, ndi sipinachi.

Zakudya zomwe zimakhala ndi maantibiotiki monga zakudya zosungunuka kapena zofufumitsa ndizabwino m'matumbo. Zakudya izi zimakulitsanso bakiteriya m'matumbo omwe, omwe amathandiza ndi thanzi lathunthu, akufotokoza Dr. Bedford.

Mwachidule, nayi mitundu inayi yazakudya zomwe zimachiritsa m'matumbo mwanu:

1. Zakudya zamtundu wapamwamba monga nyemba, mphodza, nandolo, zipatso, mtedza
2. Zakudya zokhala ndi Vitamini D monga mazira a dzira, tuna, chiwindi cha ng'ombe, sardines
3. Masamba olemera a Vitamini A monga kaloti, sikwashi, mbatata, sipinachi
4. Zakudya zonona kapena zofufuma monga kimchi, sauerkraut, kombucha

Mukuganiza kuti ndi zakudya ziti zomwe muyenera kupewa? Malinga ndi Bonci, zakudya zomwe zili ndi izi sizingakhale zabwino pakudya m'mimba:

• Zida zochepa
• Kumwa mowa kwambiri
• Zakumwa zosakaniza
• Zakudya zamafuta ambiri
• Zakudya zomwe zimakhala ndi shuga wambiri, monga nkhama zopanda shuga ndi timbewu tonunkhira (titha kuyambitsa kutupa ndi kutsegula m'mimba)
• Caffeine yambiri (imatha kuyambitsa matumbo pafupipafupi)
• Zakumwa zamafuta (zimatha kuyambitsa kuphulika)
• Zakudya zopanda mafuta
• Nyama yofiira yochulukirapo (imatha kukulitsa kuchuluka kwa TMAO)

Zakudya zochotsa chakudya kapena mayeso owonetsa zakudya, ochokera kwa gastroenterologist kapena immunologist angathandizenso kuzindikira zakudya zomwe sizili bwino yanu m'matumbo makamaka. Izi zitha kuthandiza kuzindikira kuti ndi zakudya ziti zomwe zikuyambitsa mavuto, akufotokoza Dr. Bedford.

2. Onjezani mu ma probiotic

Mapuloteni ndi zamoyo, monga mabakiteriya ndi yisiti, zomwe zimakhala ndi thanzi labwino. Mutha kupeza maantibiotiki muzakudya zofufumitsa monga ma yogurts, kefir, kombucha, sauerkraut, pickles, miso, kimchi, ndi zina zambiri. Ngati simukupeza mabakiteriya okwanira kudzera mu zakudya zanu, mungafune kulumikizana ndi omwe amakuthandizani kuti muwonjezere a ma probiotic othandizira zochita zanu za tsiku ndi tsiku.

Muli ndi mabilioni mabakiteriya m'matumbo-mabakiteriya ambiri kuposa ma cell amthupi lanu, akufotokoza Dr. Bedford. Ndikofunika kuti mukhale ndi mitundu yambiri ya mabakiteriya. Maantibiobio amakupatsirani tizilombo tambiri tamoyo tomwe timakhala m'matumbo, zomwe zimapangitsa kuti mabakiteriya azisiyanasiyana. Ma Probiotic amawonjezera mabakiteriya abwino kuti apereke mitundu yambiri yazachilengedwe, kotero kuti njira yogaya chakudya imatha kuyenda mofananira, Dr. Bedford akuwonjezera.

3. Kuchepetsa nkhawa

Khulupirirani kapena ayi, kupsinjika mtima kumakhudza thanzi lanu m'matumbo. Matumbo otuluka atha kukhala Zopangidwa ndi nkhawa komanso kupsinjika .

Kuti muchepetse kupsinjika, yesani zinthu monga kusinkhasinkha, yoga, ndikupumira m'mimba.

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4. Khalani wokangalika pochita masewera olimbitsa thupi

Ngati mukukumana ndi matenda am'matumbo osafunikira, mungafune kulingaliranso kaye kuchita masewera olimbitsa thupi . Akuluakulu ayenera kukhala akupeza analimbikitsa Mphindi 150 mpaka mphindi 300 pa sabata yochita zolimbitsa thupi kapena mphindi 75 mpaka 150 mphindi zolimbitsa thupi zolimbitsa thupi.

Pali maphunziro osiyanasiyana momwe anthu ochita masewera olimbitsa thupi awonetsedwa kuti ali ndi thanzi labwino kuposa omwe alibe, akufotokoza Dr. Bedford. Kuzungulira kwa magazi ndi kuyamwa kuchokera m'matumbo komwe kumachitika mukamachita masewera olimbitsa thupi ndibwino m'matumbo, komanso kwa onse ozungulira thanzi.

Khalani otsimikiza kuti musachite mopitirira muyeso— kuchita masewera olimbitsa thupi kwambiri itha kuwonjezera pamatumbo anu.

5. Muzigona mokwanira

Kugona mokwanira kumatha kusokoneza m'mimba mwanu microbiome , nayenso. Malinga ndi Tulo Togona , achikulire azaka zapakati pa 24 ndi 64 ayenera kuti akugona maola asanu ndi awiri mpaka asanu ndi anayi usiku uliwonse. Ngati mukuvutika kugona tulo usiku kapena kugona, lankhulani ndi dokotala kuti muwone ngati pali chilichonse chomwe mungachite.

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6. Chitani zinthu zomwe zimayambitsa matenda

Kuthana ndi mavuto azaumoyo ndichinthu china chofunikira, chifukwa izi zitha kukhudza thanzi lanu m'matumbo, akufotokoza Dr. Bedford. Zina mwa izi ndi izi:

Matenda a shuga

Ichi ndichachikulu, atero Dr. Bedford. Mtundu uliwonse wamatenda amtima ndikofunikira kuchiza, chifukwa umayambitsa kufalikira kochepa m'matumbo. Zitha kukhudzanso kuyenda kwa m'matumbo ang'onoang'ono, kumachepetsa zinthu chifukwa misempha sikugwira ntchito moyenera chifukwa cha kuchuluka kwa shuga m'magazi.

Kunenepa kwambiri

Izi zitha kubweretsa matenda amtima, matenda oopsa, komanso mavuto amtima, zomwe zimawononga m'matumbo onse, atero Dr. Bedford.

Matenda owopsa, Ulcerative colitis, matenda a Crohn

Zonsezi zimayambitsa kutupa m'matumba anu am'mimba ndipo zimatha kupweteketsa m'mimba, kupweteka, komanso kupweteka m'mimba, atero Dr. Bedford.

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Ngati mukuganiza kuti mutha kukhala ndi vuto linalake, lankhulani ndi omwe amakuthandizani kuti mupeze mayeso pazomwe mungachite ndi njira yothandizirayi, ndikubwezeretsani thanzi lanu.