Amathiphu asheshayo
- Dla imibala eminingi yezitshalo nsuku zonke.
- Yengeza i-fiber kancane ukugwema ukudumba.
- Faka ukudla okuvutshelwe okuncane njalo.
Ndawana thile emathunjini akho, khona manje, izigidigidi zezinto eziphilayo ezincane zenza usuku lwazo. Amagciwane, ikakhulukazi, kanye nezinye izikhunta nezinye izinto eziphilayo ezincane kakhulu, konke kuhlala emathunjini akho amakhulu. Ndawonye kubizwa ngokuthi i-gut microbiome yakho, futhi ososayensi sebefika ekucabangeni ngalesi sixuku njengento esondele esithweni esifihliwe.
Lokho kuzwakala kunodrama uze ubone abakwenzayo. Lawa magciwane asiza uhlelo lwakho lokuzivikela lusebenze, agcina uphahla lwamathumbu akho luphilile, azolise ukuvuvukala okungasizi, futhi ngisho akhiqize ama-vitamin ambalwa ukudla kwakho okungawaphuthelwa. Kukhona futhi ukuxhumana okuzinzile phakathi kwamathumbu nobuchopho, okuyingxenye yesizathu sokuthi isikhathi esinzima sengcindezi singafika esiswini sakho, nokuthi kungani lokho okudlayo kungasunduza indlela ozizwa ngayo.
Awudingi ukugxila ngokweqile kunoma yikuphi kwalokhu. Kodwa imikhuba embalwa eyisisekelo iyasiza ngempela, futhi ifanele ukwaziwa.
Okufunwa yi-microbiome
Umbono owodwa owusizo kakhulu lapha ukwehluka. Amathumbu anempilo agcwele, ehlukene, anezinhlobo eziningi ezehlukene zamagciwane kunezimbalwa. Indlela oyakha ngayo lokho kwehluka ngokudla uhla lwezitshalo. Izithelo ezehlukene, imifino, ubhontshisi, amantongomane, nokusanhlamvu okuphelele kondla amagciwane ahlukene, ngakho ipuleti elinemibala eminingi lenza umsebenzi omningi kunalokho elibukeka ngakho.
Enye into enkulu ehlukanisayo i-fiber (umucu). Nayi ingxenye iningi labantu elingayiqapheli. Umzimba wakho ngokwawo awukwazi ukugaya i-fiber. Ihamba yehle iye emathunjini akho amakhulu icishe iphelele, futhi yilelo kanye iphuzu, ngoba amagciwane ahlala khona ayihlephula. Uma ekwenza, akhulula izinhlanganisela ezisizayo ezigcina uphahla lwamathumbu akho luphilile nokuvuvukala kwakho kulawulwa. I-fiber, ngamanye amazwi, akukhona nje ukudla kwakho. Kuwukudla kwawo.
I-Cleveland Clinic iphakamisa ukuqondisa cishe kumagremu angama-25 e-fiber ngosuku kwabesifazane nangama-35 kwabesilisa, kusuka ekudleni okunjengokusanhlamvu okuphelele, ubhontshisi nodali, namabheri. Uma leyo nombolo izwakala ikude, ungakhathazeki ngokubala. Yengeza nje okuncanyana, kancane ngesikhathi.
Izinto ezimbalwa zangempela ongazenza
Akukho kokhu okudinga ukudla okukhethekile noma ikhabethe lezengezo. Qala ngalokho okuphambi kwakho.
- Dla izitshalo eziningi, nezinhlobo eziningi zazo. I-Cleveland Clinic iphakamisa ukuqondisa ezabelweni ezinhlanu kuya kweziyisikhombisa zezithelo nemifino ngosuku, ngenhlanganisela yemibala. Umbala ngamunye uvame ukondla isethi ehlukene yamagciwane.
- Yakha i-fiber kancane. Shintsha isinkwa esimhlophe ngesokusanhlamvu okuphelele, shiya amakhasi, phonsa ubhontshisi esobhweni. Yengeza i-fiber kancane kancane, njengoba ukugxuma ngokuzumayo kungakushiya unegesi futhi udumbile ngesikhathi amathumbu akho ejwayela.
- Yengeza ukudla okuvutshelwe okuncane. I-yogurt enama-culture aphilayo, i-kefir, i-sauerkraut, i-kimchi, i-miso, ne-kombucha konke kuphethe amagciwane aphilayo. Ukudla okucebe kakhulu ngokudla okuvutshelwe kuhlotshaniswe ne-microbiome ehlukene kakhulu nezimpawu eziphansi zokuvuvukala.
- Phuza amanzi. Uhlelo lwakho lokugaya ukudla lusebenza ngawo, futhi i-fiber isebenza kangcono kakhulu lapho kunoketshezi olwanele oluhambisa izinto.
- Yehlisa ukudla okucwengiswe kakhulu noshukela owengeziwe. Ukudla okwakhelwe kakhulu kulokhu kuvame ukondla uhlangothi olungasizi kakhulu lwesixuku samathumbu.
Izingxenye ezingahlobene nokudla
Amathumbu akho anaka nayo yonke enye impilo yakho. Ubuthongo bubalulekile, ngoba amagciwane akho abonakala egcina isigqi sawo sansuku zonke; i-Cleveland Clinic ikhomba emahoreni ayisikhombisa kuya kwayisishiyagalolunye ngobusuku. Ukunyakaza njalo kuyasiza, nemizuzu ecishe ibe ngu-150 yomsebenzi ophakathi nendawo ngesonto kuwumgomo onengqondo. Futhi ingcindezi ifinyelela emathunjini ngqo, okuyisizathu sokuthi kungani isonto elinzima lingaphazamisa isisu sakho ngisho noma udle okufanayo njengaphambili. Ukuhamba, ukuphefumula okumbalwa okungasheshi, noma noma yini ekuzinzisa ngempela kwenzela amathumbu akho umusa othule.
Uma kufanele ukuxhumana nochwepheshe
Enye inkinga yokugaya ukudla iwumzimba wakho ojwayela i-fiber eyengeziwe nje, futhi ivame ukuzinza ngaphakathi kwesonto noma amabili. Kodwa izinkinga eziqhubekayo zifanelwe ukunakwa kwangempela kunokuqagela eshalofini lezengezo. Ubuhlungu besisu obungapheli, uhudo noma ukuqunjelwa okungayeki, igazi endleni yakho, ukwehla kwesisindo okungachazwa, noma izimpawu eziphazamisa impilo yakho yansuku zonke yizizathu zokubona udokotela. Bangahlela ukuthi kukhona yini okuthize okwenzekayo, njengokungameli ukudla okuthize noma isimo esifanele ukwelashwa.
Yiba nokungabaza okuncane ngamaphilisi e-probiotic abizayo namakhithi okuhlola i-microbiome asekhaya athembisa umhlaba wonke. Ubufakazi obungaphansi kweningi lawo busabuncane, futhi kubantu abaningi, ukudla epuletini lakho kwenza okwengeziwe kunanoma yini esebhodleleni. Yondla amagciwane amahle kahle, uzinike isikhathi, bese uvumela amathumbu akho athole ibhalansi yawo.
Imithombo
- Cleveland Clinic, 4 Things You Can Do To Improve Gut Health
- Harvard T.H. Chan School of Public Health, Fiber and fermented foods may aid microbiome, overall health
- The Nutrition Source, Harvard T.H. Chan School of Public Health, The Microbiome