Impilo yamathumbu isiphenduke inkundla ezempilo yesimanje izingxoxo, ezinobufakazi obandayo obugqamisa indima yayo ebalulekile enhlalakahleni iyonke. Ngokuvamile okubizwa ngokuthi 'ubuchopho besibili,' amathumbu axhunyaniswe ngokuyinkimbinkimbi nemisebenzi ehlukahlukene yomzimba, okuhlanganisa ukugaya, ukugayeka kokudla, ukuzivikela komzimba, impilo yengqondo, nokulala. Ucwaningo olusafufusa luphakamisa ukuthi ukudla okuchichimayo ekudleni okucutshungulwe kancane kancane kungase kube uphethiloli wezigidigidi zama-microbes anenzuzo ahlala emathunjini ethu. Le ndatshana icubungula ukuthi ukudla okusekelwe ezitshalweni kungathuthukisa kanjani impilo yamathumbu ngokukhuthaza i-microbiome ehlukahlukene futhi ephumelelayo, ihlola izingxenye ezibalulekile ezifana nefayibha, ukuhlukahluka kwezitshalo, ama-antioxidants, nama-polyphenols anikela endaweni echumayo yamathumbu. Zitholele isayensi ngemuva kwe-gut microbiome kanye nomthelela omkhulu wokudla okusekelwe ezitshalweni ekugcineni uhlelo lokugaya ukudla olunempilo.
Ukudla okusekelwe ezitshalweni kungaba kuhle kanjani emathunjini ethu
Impilo yamathumbu iyisihloko esishisayo njengamanje, ngocwaningo olusha oluvela ngaso sonke isikhathi mayelana nokubaluleka kwamathumbu anempilo empilweni yonke. Kungenzeka ukuthi uzwile amathumbu kuthiwa 'ubuchopho besibili' ngenxa yokuxhumana kwawo nemisebenzi eminingi ebalulekile yomzimba.
Ngokwandayo, ucwaningo lukhombisa ukuthi ukudla okunothe ngokudla kwezitshalo okugaywe kancane kunikeza uphethiloli ofanele wezigidigidi zamagciwane anenzuzo ahlala emathunjini omuntu. Nazi ezinye zezindlela izidlo ezisekelwe ezitshalweni ezisekela i-gut microbiome echumayo kanye nempilo yonke yokugaya.
Iyini i-gut microbiome?
Ithumbu liyikhaya lama-microorganisms angaphezu kwezigidigidi eziyi-100 , okuhlanganisa amagciwane amahle namabi, aziwa ngokuhlanganyela ngokuthi i-microbiota. Indawo abahlala kuyo ibizwa ngokuthi i-gut microbiome, indawo ehluke ngendlela emangalisayo exhumene nempilo yethu iyonke ngezindlela ezimangalisayo.
Amathumbu ethu ahilelekile kukho konke kusukela ekusekeleni ukugaya kanye ne-metabolism kuya ekuvikelekeni komzimba, ukusebenza kobuchopho, impilo yengqondo nokulala.
Amagciwane e-gut ahlukile kumuntu ngamunye, kodwa i-microbiome ehlukahlukene kanye namabhaktheriya amaningi amahle ayizimpawu ezibalulekile zamathumbu anempilo kuwo wonke umuntu. Ziningi izici ezinomthelela empilweni jikelele yamathumbu ethu, kodwa ukudla kutholakale kunengxenye ebalulekile. 2,3
Ingabe ukudla ukudla okusekelwe ezitshalweni kuyayithinta impilo yethu yamathumbu?
Ucwaningo selukhombisile ukuthi labo abadla ukudla okunothe ngokudla kwezitshalo ngokuphelele banezinhlobonhlobo eziningi zamagciwane amathumbu kunalabo abadla ukudla okunenyama, ubisi nokudla okugayiwe . 4 Ukubuyekezwa kocwaningo olwanyatheliswa ngo-2019 kwathola ukuthi ukudla okusekelwe ezitshalweni kusiza ngokuqondile ukudala ukuhlukahluka kwamagciwane amathumbu - into ebalulekile ethonya impilo yamathumbu. 5
Ukudla kwaseMedithera - okucebile ngezithelo, imifino, okusanhlamvu, okusanhlamvu okuphelele, amantongomane kanye nembewu - nakho kuxhunyaniswe ne-gut microbiome ehlukahlukene futhi kuhlotshaniswa nokuphila isikhathi eside.6,7
Ake sibheke izingxenye zokudla okugxile ezitshalweni ezingaholela empilweni engcono yamathumbu.
I-Fiber
I-Fibre, etholakala ezitshalweni kuphela, yenza okungaphezu kokugcina amathumbu ethu enyakaza. Kuyi-prebiotic esebenza njengomthombo wokudla wama-bacterium amathumbu anobungane, njengoba singakwazi ukugayeka ngaphakathi kwamathumbu ethu amancane.
Ngokuphakela amagciwane futhi uwavumele ukuba achume futhi ande, i-fiber isiza ukuthuthukisa umgoqo wamafinyila futhi ivimbele ukuvuvukala emathunjini.8
Abantu abadala abaningi e-UK abayitholi i-dietary fiber eyanele. 9 Kufanele sihlose ukudla ama-30g okudla okunothe nge-fiber nsuku zonke emithonjeni efana nezithelo, imifino, okusanhlamvu, amantongomane, imbewu kanye nokusanhlamvu. Imithombo emihle yefiber ihlanganisa ubhontshisi, uphizi, udali, ubhatata, i-pasta, imbewu ye-chia, imbewu yefilakisi, amantongomane, i-broccoli namapheya.
Kungani ungazami le Sobho Esibomvu SeLentil & Chickpea noma le Brokholi nobhontshisi kanye ne-Spaghetti Bhaka ukuze ugcwalise i-fibre?
Izinhlobonhlobo zezitshalo
Sonke sikuzwile ukubaluleka kokuthola ezinhlanu zethu ngosuku, kodwa uke wezwa ngokudla izitshalo ezingama-30 ngesonto?
I-American Gut Project, ucwaningo lwesakhamuzi olutholwa yisixuku, luhlaziye umthelela wokudla izinhlobo eziningi zezitshalo empilweni yamathumbu. Ithole ukuthi abantu abadla izitshalo ezingama-30 noma ngaphezulu isonto ngalinye bane-gut microbiome ehluke kakhulu kunalabo abadle i-10 noma ngaphansi. 10 Le nselele imayelana nokuhlukahluka futhi uthola 'amaphuzu ezitshalo' kuzo zonke izitshalo ezintsha ozizamayo.
Ukudla izitshalo ezihlukene ezingama-30 ngesonto kungase kubonakale kuwumsebenzi omkhulu, kodwa uma wakha ukudla nokudla okulula eduze kwezithelo, imifino, amantongomane, imbewu, okusanhlamvu, okusanhlamvu okuphelele, amakhambi nezinongo, ungase umangale ukuthi ungafinyelela ngokushesha kangakanani leli phuzu. .
Ukudla imibala ehlukene noma okuhlukile kwesitshalo esisodwa njengopelepele obomvu, oluhlaza okotshani nophuzi nakho kubalwa njengamaphuzu esitshalo ngasinye.
Noma, zama inselele kaDkt Greger's Daily Dozen ukukusiza ukupakisha ezitshalweni nsuku zonke.
Kujabulele ukuhlola izithako ezihlukene nezindlela zokupheka ukuze uthole ukunambitheka okusha okuthandayo futhi uthuthukise impilo yakho yamathumbu ngesikhathi esisodwa. Zama le Saladi ye-Nutty Tempeh noma le Parsnip, Kale kanye ne-Kidney Bean Hotpot ukuze uthole amaphuzu ezitshalo engeziwe.
Ama-Antioxidants nama-polyphenols
Ama-Antioxidants ayizinhlanganisela ezinganciphisa noma zisuse ama-radicals mahhala ayingozi emzimbeni. Ama-radicals wamahhala angama-molecule angazinzile angalimaza amaseli, amaprotheni kanye ne-DNA ngenqubo ebizwa ngokuthi i-oxidation. Ukudla kwezitshalo kuqukethe inani eliphezulu lama-antioxidants - cishe izikhathi ezingama-64 ngaphezu kokudla kwezilwane. 11
Ukucindezeleka kwe-oxidative kungalimaza ulwelwesi lwamathumbu futhi kuholele ekuvuvukeni, kuphazamise i-gut microbiome futhi kubangele izinkinga zokugaya ukudla. Izithelo, imifino, okusanhlamvu okuphelele, amantongomane kanye nembewu kugcwele ama-antioxidants anamandla alwa nokucindezeleka okwenziwe nge-oxidative nokuvuvukala emathunjini nasemzimbeni.
Amanye ama-antioxidants, njengama-polyphenols, angasebenza njengama-prebiotics, anikeze uphethiloli wokukhula kwamagciwane anenzuzo emathunjini. Lokhu kusiza ukugcina i-gut microbiome ehlukahlukene futhi elinganiselayo.
Ama-polyphenols, izinhlanganisela ezitholakala ekudleni kwezitshalo, ngokuvamile abizwa ngokuthi umgoqo wamathumbu ngoba aqinisa umgoqo wamathumbu futhi anikeze umugqa obalulekile wokuzivikela.
Umgoqo oqinile wamathumbu uyisihluthulelo kumfana onempilo, uvimbela 'amathumbu avuzayo' futhi wehlise ubungozi bezinkinga ezihlobene namathumbu. Izithelo, imifino nezinye izitshalo ezifana netiye nekhofi ziningi kuma-polyphenols nama-antioxidants. Uma sidla ukudla okune-polyphenol kakhulu, impilo yethu yamathumbu izoba ngcono.
Imithombo emihle yama-antioxidants ihlanganisa ama-blueberries, ama-strawberries, imifino enamaqabunga, ushokoledi omnyama, i-legumes, amakhambi nezinongo. Umthetho ojwayelekile uthi umbala ogqamile, ungcono! Thola inqwaba yama-antioxidants ngalesi sitsha se-Berry Good Smoothie noma lesi Sikwashi seButternut Ethosiwe kanye neSaladi yesipinashi .
Nakuba i-microbiome yomuntu ngamunye ihlukile, kunento eyodwa ecacile ocwaningweni - ukudla okusekelwe ezitshalweni okuphezulu ezinhlobonhlobo zokudla okuphelele, i-fibre, ama-polyphenols kanye nama-antioxidants asiza ukudala indawo lapho amagciwane alungile echuma khona.
Ukudla izithelo eziningi, imifino, okusanhlamvu okugcwele kanye nemifino ngenkathi unciphisa ukudla okugayiwe kuyindlela yokuphila enempilo yamathumbu. Bheka izindlela zethu zokupheka ezisuselwe esitshalweni ukuze uthole ugqozi.
Izithenjwa
1. Amathumbu UK. "Isingeniso ku-Gut Bacteria." Guts UK, gutscharity.org.uk . Ifinyelelwe ngomhla ka-12 Juni 2024.
2. Prados, Andreu. "Ukubuyekezwa Kwakamuva Kuhlola Umthelela Wezingxenye Zokudla kanye Namaphethini Okudla ku-Gut Microbiome." I-Gut Microbiota Yezempilo, 18 May 2017, gutmicrobiotaforhealth.com . Ifinyelelwe ngomhla ka-12 Juni 2024.
3. UDeng, Feilong, et al. "I-Gut Microbiome Yabantu Abaphila Isikhathi Eside." Ukuguga, vol. 11, no. 2, 15 Jan. 2019, pp. 289–290, ncbi.nlm.nih.gov . Ifinyelelwe ngomhla ka-12 Juni 2024.
4. Sidhu, Shaneerra Raajlynn Kaur, et al. "Umthelela Wokudla Okusekelwe Ezitshalo ku-Gut Microbiota: Ukubuyekezwa Okuhlelekile Kwezifundo Zokungenelela." Izakhamzimba, vol. 15, no. 6, 21 Mar. 2023, p. 1510, ncbi.nlm.nih.gov . Ifinyelelwe ngomhla ka-12 Juni 2024.
5. Tomova, Aleksandra, et al. "Imiphumela Yokudla Kwemifino Nemifino Ku-Gut Microbiota." Frontiers in Nutrition, vol. 6, no. 47, 17 Apr. 2019, ncbi.nlm.nih.gov . Ifinyelelwe ngomhla ka-12 Juni 2024.
6. UMera, uGiuseppe, nabanye. "Ithonya lokudla kwaseMedithera ku-Human Gut Microbiota." Izakhamzimba, vol. 13, no. 1, 1 Jan. 2021, p. 7, mdpi.com . Ifinyelelwe ngomhla ka-12 Juni 2024.
7. UMartinez-Gonzalez, uMiguel A., noNerea Martin-Calvo. “Ukudla KweMedithera Nokulindela Ukuphila; ngale kwe-Olive Olive, Izithelo, Nemifino.” Umbono Wamanje Kokudla Komtholampilo Nokunakekelwa Kwe-Metabolic, vol. 19, no. 6, Nov. 2016, amakhasi 401-407, ncbi.nlm.nih.gov . Ifinyelelwe ngomhla ka-12 Juni 2024.
8. Zou, Jun, et al. "Ukondleka kwe-Fiber-Mediated of Gut Microbiota Kuvikela Ukukhuluphala Okubangelwa Ukudla Ngokubuyisela Impilo Ye-IL-22-Mediated Colonic." I-Cell Host & Microbe, vol. 23, no. 1, Jan. 2018, pp. 41-53.e4, cell.com . Ifinyelelwe ngomhla ka-12 Juni 2024.
9. I-British Nutrition Foundation. "I-Fibre." I-British Nutrition Foundation, 2023, nutrition.org.uk . Ifinyelelwe ngomhla ka-12 Juni 2024.
10. McDonald, Daniel, et al. "I-American Gut: I-Open Platform Ye-Citizen Science Microbiome Research." I-MSystems, vol. 3, no. 3, 15 May 2018, journals.asm.org . Ifinyelelwe ngomhla ka-12 Juni 2024.
11. UCarlsen, Monica H, et al. "Ingqikithi Ye-Antioxidant Yokudla Okungaphezu kuka-3100, Iziphuzo, Izinongo, Amakhambi Nezithako Ezisetshenziswa Emhlabeni Wonke." Nutrition Journal, vol. 9, no. 1, 22 Jan. 2010, ncbi.nlm.nih.gov . Ifinyelelwe ngomhla ka-12 Juni 2024.
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