Izifo ezingezwani nomzimba, okuhlanganisa isifuba somoya, i-allergic rhinitis, kanye ne-atopic dermatitis, sezilokhu ziyinkinga yezempilo emhlabeni wonke, njengoba ukwanda kwazo kukhuphuke kakhulu emashumini ambalwa eminyaka adlule. Lokhu kuhlasela kwezimo zokungezwani komzimba kudala kubadida ososayensi nochwepheshe bezokwelapha, okwenza ucwaningo oluqhubekayo lwezimbangela nezisombululo ezingaba khona.

Ucwaningo lwakamuva olushicilelwe kujenali ethi Nutrients ka-Zhang Ping wase-Xishuangbanna Tropical Botanical Garden (XTBG) ye-Chinese Academy of Sciences lunikeza imininingwane emisha ethokozisayo mayelana nokuhlobana phakathi kokudla nokungezwani komzimba nezinto ezithile. Lolu cwaningo lugqamisa amandla okudla okusekelwe ezitshalweni ukubhekana nezifo ezinzima zokungezwani komzimba, ikakhulukazi lezo ezixhumene nokukhuluphala.

Ucwaningo lucubungula ukuthi ukukhetha kokudla kanye nemisoco kungathinta kanjani ukuvinjelwa kanye nokwelashwa kwe-allergies ngomthelela wako ku-gut microbiota-umphakathi oyinkimbinkimbi wama-microorganisms ohlelweni lwethu lokugaya. Okutholwe nguZhang Ping kusikisela ukuthi ukudla kudlala indima ebalulekile ekubumbeni i-gut microbiota, ebalulekile ekugcineni impilo yokuvimbela amathumbu kanye namasosha omzimba. Lesi sixhumanisi esivelayo sigcizelela ukubaluleka kokucabangela izinguquko zokudla, njengokwamukela ukudla okusekelwe ezitshalweni, njengesu elinamandla lokulawula nokunciphisa izimo zokungezwani komzimba.

Iyini I-Allergies Futhi Yini Ebathonya?

I-Allergies iwumphumela wokusabela ngokweqile kwamasosha omzimba ezintweni ngokuvamile ezingenabungozi kubantu abaningi. Lapho umzimba uhlangana nezinto ezingezwani nezinto ezithile—njengempova, izibungu zothuli, noma ukudla okuthile—ukubona ngephutha njengokuwusongo. Lokhu kubangela ukusabela komzimba, okuholela ekukhiqizweni kwamasosha omzimba okuthiwa i-Immunoglobulin E (IgE). Lapho lamasosha omzimba ehlangana ne-allergen futhi, akhuthaza ukukhishwa kwamakhemikhali afana ne-histamine kumangqamuzana omzimba omzimba, okubangela izimpawu ezinjengokulunywa, ukuthimula, ukuvuvukala, kanye nokusabela okubi nakakhulu njenge-anaphylaxis.

Ukuthuthuka kanye nokuqina kwe-allergies kungathonywa yizici ezihlukahlukene. I-genetic predisposition idlala indima ebalulekile; abantu abanomlando womndeni we-allergies maningi amathuba okuba bathuthuke. Lokhu kuthambekela kofuzo kuthinta indlela amasosha omzimba asabela ngayo ezintweni ezingezwani nomzimba.

Izici zemvelo nazo zinomthelela omkhulu. Ukuchayeka njalo ezintweni ezingezwani nomzimba, njengempova noma isikhunta, kungandisa amathuba okuba nesifo somzimba noma kubhebhethekise ezikhona. Ukwengeza, izinto ezingcolisa imvelo kanye nobuthi bungakhubaza ukungezwani komzimba futhi kube nomthelela ezimeni ezifana nesifuba somoya. Ukushintsha kwesimo sezulu kungase kuqhubekisele phambili izinto zibe nzima ngokushintsha amazinga angezwani nezinkathi zonyaka, okungase kuholele ekuphenduleni okuvame kakhulu noma okuqinile kokungezwani komzimba.

Indlela yokuphila nokukhetha ukudla kubalulekile. Amaphethini athile okudla angase abe nomthelela ekukhuleni kokungezwani komzimba nezinto ezithile; isibonelo, ukuntuleka kwezithelo nemifino ekudleni kungandisa ingozi ye-allergies. I-hygiene hypothesis iphakamisa ukuthi ukunciphisa ukuchayeka kumagciwane kanye nezifo ebuntwaneni, ngenxa yokwanda kwemikhuba yenhlanzeko, kungase kubangele engcupheni enkulu yokuba ne-allergies. Lo mbono ubeka ukuthi ukuchayeka okunjalo okuncishisiwe kwe-microbial kuthinta ukuthuthukiswa kwamasosha omzimba, okwenza kube lula ukungezwani komzimba.

I-Gut microbiota, umphakathi wama-microorganisms ahlala ohlelweni lokugaya ukudla, nayo idlala indima. I-gut microbiota ehlukahlukene futhi elinganiselayo ibalulekile ekugcineni ukusebenza kwamasosha omzimba. Ukungalingani noma ukuntuleka kokuhlukahluka kwamagciwane emathunjini kuye kwaxhunyaniswa nengozi eyengeziwe yokungezwani komzimba nezinto ezithile, njengoba kuthinta ikhono lesimiso sokuzivikela ezifweni sokulawula kahle ukusabela kokungezwani komzimba.

Ezinye izici, njengeminyaka yobudala kanye nezinguquko zehomoni, nazo zingathonya ukungezwani komzimba nezinto ezithile. Ukungezwani komzimba kuvame ukuqala ebuntwaneni kodwa kungakhula kunoma iyiphi iminyaka. Ukushintsha kwama-hormone ngesikhathi sokuthomba noma sokukhulelwa kungaba nomthelela ebunzimeni kanye nemvelo yokungezwani komzimba.

Kafushane, i-allergies ithonywa ukusebenzisana okuyinkimbinkimbi kwezakhi zofuzo, imvelo, indlela yokuphila, kanye nezici zomzimba. Ukuqonda lawa mathonya kungasiza ekulawuleni kangcono ukungezwani komzimba nezinto ezithile futhi kungase kunikeze imininingwane yezinyathelo zokuvimbela ezingase zibe khona, okuholela ekuphathweni okuthuthukisiwe kwezimo zokungezwani komzimba kanye nekhwalithi yokuphila iyonke.

Indlela ukudla okuthinta ngayo i-allergies

Ukudla kudlala indima ebalulekile ekuthinteni ukungezwani komzimba kanye nempilo yonke yamasosha omzimba. Ubudlelwano phakathi kokudla nokungezwani komzimba yinkimbinkimbi futhi kunezici eziningi, okubandakanya izindlela ezimbalwa lapho izici zokudla zingabhebhethekisa noma zinciphise izimo zokungezwani komzimba.

Ukudla kanye Nokulawulwa Kwesistimu Yamasosha omzimba

Ukulinganisela Komsoco kanye Nokusebenza Kwamasosha omzimba: Ukudla okulinganiselayo kusekela ukusebenza kahle kokuzivikela komzimba ngokunikeza izakhi ezibalulekile ezidingekayo ukuze kusebenze kahle amasosha omzimba. Izakhamzimba ezifana namavithamini A, C, D, no-E, kanye namaminerali afana ne-zinc ne-iron, adlala indima ebalulekile ekugcineni impilo ye-immune kanye nokulawula ukuphendula kwamasosha omzimba. Ukushoda kule misoco kungaphazamisa ukusebenza kwamasosha omzimba futhi kwandise ukuthambekela kokungezwani komzimba nezinto ezithile.

I-Dietary Fiber kanye ne-Gut Health: I-fiber yokudla, etholakala ezithelweni, imifino, imifino, kanye nezinhlamvu ezigcwele, ikhuthaza i-gut microbiota enempilo. I-gut microbiota ehlukahlukene futhi elinganiselayo ibalulekile ekugcineni i-immune system homeostasis kanye nokulawula izimpendulo zokuvuvukala. Ukudla okune-fiber ephansi kungaholela ekungalinganini kwe-gut microbiota, okungase kube nomthelela ekwandeni kokuvuvukala kanye nengozi enkulu yokungezwani komzimba nezinto ezithile.

I-Western Diet vs. Plant-based Diet: Ukudla kwaseNtshonalanga, okubonakala ngokusetshenziswa okuphezulu kokudla okucutshunguliwe, okusanhlamvu okucolisisiwe, amafutha agcwele, kanye noshukela, kuye kwahlotshaniswa nengozi eyengeziwe yezifo zokungezwani komzimba. Lokhu kudla kungase kuholele ekuvuvukeni okungapheli kanye ne-dysregulation yamasosha omzimba, okungase kubhebhethekise ukungezwani komzimba. Ngokuphambene, ukudla okusekelwe ezitshalweni, okucebile ngezithelo, imifino, amantongomane, imbewu, nokusanhlamvu, kuye kwabonakala kunomphumela ovikelayo ekwaleni izinto ezithile. Ukudla okunjalo kunikeza ingcebo yama-antioxidants, ama-anti-inflammatory compounds, nezakhi eziwusizo ezisekela umsebenzi wokuzivikela omzimba futhi zinciphise ukuvuvukala.

Izici Ezithize Zokudla Ezithonya I-Allergies

Ukudla Okunekhalori Ephezulu Nokunamafutha Aphakeme: Ukudla okunama-kilojoule amaningi namafutha agcwele kungaholela ekukhuluphaleni, okuhlotshaniswa nokwanda kokuvuvukala kanye nengozi enkulu yezifo ezingezwani nomzimba. Ukukhuluphala ngokweqile kungashintsha ukusabela komzimba futhi kwandise izimpawu zokungezwani komzimba.

I-Omega-6 Fatty Acids vs. Omega-3 Fatty Acids: Ukudla kwaseNtshonalanga kuvame ukuqukatha ukuchichima kwama-omega-6 fatty acids, okungakhuthaza ukuvuvukala. Ngokuphambene, ama-omega-3 fatty acids, atholakala emithonjeni efana ne-flaxseeds, imbewu ye-chia, nama-walnuts, anezindawo zokulwa nokuvuvukala futhi angasiza ekuguquleni izimpendulo zokuzivikela komzimba. Ukungalingani phakathi kwe-omega-6 ne-omega-3 fatty acids kungase kube nomthelela ekuvuvukeni kwe-allergic.

Ushukela kanye Nokudla Okucutshunguliwe: Ukusetshenziswa ngokweqile ushukela olula kanye nokudla okucutshungulwayo kungabangela ukuvuvukala kanye nokuphazamiseka kwesistimu yomzimba. Ukudla okugayiwe kuvame ukuqukatha izithasiselo nezivimbelakuvunda ezingase zibhebhethekise ukungezwani komzimba.

I-Allergens Yokudla kanye Nokuzwela: Ukudla okuthile kungabangela ukungezwani komzimba kubantu abathintekayo. Izifo ezivamile zokudla zihlanganisa amantongomane, amantongomane esihlahla, ubisi, isoya, nokolweni. Ukuhlonza nokugwema lezi zinto ezingezwani komzimba kubalulekile ekulawuleni ukudla okungakuphathi kahle.

Amaphethini Okudla kanye Nezifo Zokungezwani Nomzimba

Ukudla kwaseMedithera: Ukudla kwaseMedithera, okugcizelela izithelo, imifino, okusanhlamvu okuphelele, amantongomane, namafutha omnqumo, kuye kwahlotshaniswa nengozi ephansi yezifo zokungezwani komzimba. Lokhu kudla kucebile kuma-antioxidants kanye nama-anti-inflammatory compounds asekela impilo yokuzivikela komzimba.

Ukudla Okuhlukahlukene Nokuchayeka Kwangaphambi Kokuqala: Ukwethulwa kwangaphambi kwesikhathi kwezinhlobonhlobo zokudla okuhlukahlukene, okuhlanganisa nezinto ezingase zibe nokungezwani komzimba, kungasiza ukukhuthaza ukubekezelelana nokunciphisa ingozi yokuthuthukisa i-allergies. Isikhathi kanye nenhlobonhlobo yesingeniso sokudla kungaba nomthelela ekuthuthukisweni kwamasosha omzimba kanye nemiphumela yokungezwani komzimba nezinto ezithile.

Ukudla kunomthelela omkhulu ekuthuthukisweni nasekuphathweni kwe-allergies. Ukudla okunomsoco okunothe ngemisoco ebalulekile, i-fiber yokudla, nezinhlanganisela ezilwa nokuvuvukala kusekela impilo yokuzivikela komzimba futhi kungasiza ekuvimbeleni noma kunciphise ukungezwani komzimba. Ngakolunye uhlangothi, amaphethini okudla aphezulu ekudleni okugayiwe, ushukela, namafutha angenampilo angase abe nomthelela ekuvuvukeni nasekuziphatheni okubi kakhulu. Ngokwamukela ukudla okunomsoco nokuhlukahlukene, abantu bangakwazi ukulawula kangcono ukungezwani komzimba wabo futhi basekele impilo yonke yomzimba.

Ukudla okusekelwe ezitshalweni kungasiza kanjani ukulwa nokungezwani komzimba nezinto ezithile?

Ukudla okusekelwe esitshalweni kungaba yisu elisebenzayo lokulawula kanye nokunciphisa izimo zokungezwani komzimba. Lokhu kudla kugcizelela izithelo, imifino, okusanhlamvu okuphelele, amantongomane, imbewu, nemifino ngenkathi kungabalwa noma kunciphisa imikhiqizo yezilwane. Nakhu ukuthi ukudla okusekelwe ezitshalweni kungasiza kanjani ukulwa nokungezwani komzimba nezinto ezithile:

1. Ukunciphisa Ukuvuvukala

Ukudla Okungavuvukali: Ukudla okusekelwe ezitshalweni kunothile ngokudla okwaziwa ngezici zakho zokuqeda ukuvuvukala, njengezithelo (isb, amajikijolo, amawolintshi), imifino (isb, isipinashi, i-kale), amantongomane, nembewu. Lokhu kudla kuqukethe ama-antioxidants, amavithamini, nama-phytochemicals asiza ukunciphisa ukuvuvukala, okuyisici esiyinhloko ekuphenduleni kwe-allergies.

Amafutha Agcwele Aphansi: Ngokungafani nokudla okuphezulu kwenyama egayiwe kanye nobisi, ukudla okusekelwe ezitshalweni ngokuvamile kuphansi kumafutha agcwele, okungaba nomthelela ekuvuvukeni okungapheli. Ukunciphisa ukudla kwamafutha agcwele kungasiza ukwehlisa ukuvuvukala kwesistimu futhi kunciphise izimpawu zokungezwani komzimba nezinto ezithile.

2. Ukuthuthukisa Umsebenzi Wamasosha omzimba

Ukudla Okunomsoco: Ukudla okusekelwe ezitshalweni kunikeza inqwaba yamavithamini namaminerali abalulekile ekugcineni amasosha omzimba anempilo. Izakhamzimba ezinjengovithamini C, uvithamini E, kanye ne-zinc, ezitholakala ngobuningi ezithelweni, emifino, namantongomane, zisekela ukuzivikela komzimba futhi zisiza umzimba ukuba usabele ezintweni ezingezwani kahle.

I-Gut Health: Ukudla okusekelwe ezitshalweni kuphezulu ku-fiber yokudla, okukhuthaza i-gut microbiota enempilo. I-gut microbiota elinganiselayo futhi ehlukahlukene ibalulekile ekulawulweni kwamasosha omzimba futhi ingasiza ekugcineni ukubekezelelana komzimba kuma-allergener.

3. Ukusekela Healthy Gut Microbiota

Ukudla kwe-Prebiotic: Ukudla okusekelwe ezitshalweni, ikakhulukazi lokho okugcwele i-fiber okufana nokusanhlamvu, imifino, kanye nemifino, kusebenza njengama-prebiotics ondla amagciwane atholakala emathunjini. Lawa mabhaktheriya anenzuzo adlala indima ekulawuleni ukusabela kwamasosha omzimba kanye nokugcina ubuqotho besithiyo samathumbu, esingasiza ukuvimbela noma ukunciphisa ukungezwani komzimba.

Ingozi Encishisiwe Ye-Gut Dysbiosis: Ukudla okucebile ekudleni okucutshungulwa kanye nemikhiqizo yezilwane kuvame ukuxhunyaniswa ne-gut dysbiosis-isimo lapho ibhalansi ye-gut bacteria iphazamiseka. Ukudla okusekelwe ezitshalweni kusiza ukugcina i-gut microbiome enempilo, esekela umsebenzi wokuzivikela komzimba futhi ingase inciphise ingozi yokungezwani komzimba nezinto ezithile.

4. Ukugwema Izidakamizwa Ezivamile

Ukuqeda Ubisi: Imikhiqizo yobisi iyi-allergen evamile futhi ingaba nomthelela ekuvuvukeni nasekukhiqizeni amafinyila, okungase kube nzima kakhulu izimpawu zokungezwani komzimba. Ukudla okusekelwe ezitshalweni kuqeda ubisi, okungenzeka kunciphise izimpawu ezihlobene nokungezwani nobisi noma ukuzwela.

Ingozi Ephansi Yokungezwani Nomzimba Ukudla: Ngokugwema imikhiqizo yezilwane, abantu abadla ukudla okusekelwe ezitshalweni mancane amathuba okuba bahlangabezane nezifo ezifana ne-casein (iphrotheni obisini) noma amaprotheni athile ezilwane, angabangela ukungezwani komzimba kubantu abathintekayo.

5. Ukusekela Impilo Yonke

Ukulawulwa Kwesisindo: Ukudla okusekelwe ezitshalweni kuvame ukuba nama-kilojoule aphansi futhi kuphezulu kunomsoco uma kuqhathaniswa nokudla okuvamile kwaseNtshonalanga. Ukugcina isisindo esinempilo kunganciphisa ingozi yokukhuluphala, okuhlotshaniswa nokwanda kokuvuvukala kanye nokuqina kwesifo somzimba.

Ibhalansi Yomsoco: Izidlo ezisekelwe ezitshalweni zicebile ngezakhi ezisekela impilo yonke futhi zingasiza ekuguquleni izimpendulo zokuzivikela komzimba. Ukuqinisekisa ukudla okwanele kwamavithamini namaminerali abalulekile ngokudla okunhlobonhlobo okusekelwe ezitshalweni kusekela ikhono lomzimba lokulawula nokusabela ezintweni ezingezwani nomzimba.

Ukudla okusekelwe ezitshalweni kunikeza izinzuzo eziningi ezingasiza ekulawuleni nasekunciphiseni izimo zokungezwani komzimba. Ngokunciphisa ukuvuvukala, ukuthuthukisa ukusebenza kokuzivikela komzimba, ukusekela i-gut microbiota enempilo, nokugwema izinto ezivamile zokungezwani komzimba, le ndlela yokudla ingasiza ekunciphiseni izimpawu zokungezwani komzimba futhi ithuthukise impilo yonke. Ukwamukela ukudla okulingana kahle okusekelwe ezitshalweni kunganikeza indlela ephelele yokulawula ukungezwani komzimba, okuzuzisa kokubili ukusebenza kwamasosha omzimba kanye nokuphila kahle.