Morero oa lijo tse nang le Leaky Gut: Seo u lokelang ho se ja, Seo u lokelang ho se qoba

Litaba

• Leaky gut syndrome ke eng?
• Ke eng e bakang mala a dutlang?
• Lijo tse lokelang ho jeoa
• Lijo tseo u lokelang ho li qoba
• Lenaneo la sampole ea beke e le 1
• Mantaha
• Labobeli
• Laboraro
• Labone
• Labohlano
• Moqebelo
• Sontaha
• Litsela tse ling tsa ho ntlafatsa bophelo ba hau ba mala
• Ntlha ea bohlokoa

Re kenyelletsa lihlahisoa tseo re nahanang hore li na le thuso ho babali ba rona. Haeba u reka ka lihokela tse leqepheng lena, re ka fumana khomishene e nyane. Ts'ebetso ea rona ke ena.

Poleloana "gut e dutlang" e hapile tlhokomelo e kholo lilemong tsa morao tjena.

E tsejoang hape e le ho eketseha hoa mala, ke boemo boo likheo maboteng a hau a mala li qalang ho khoehla. Sena se nolofalletsa lintho tse kholoanyane, joalo ka libaktheria, chefo, le likaroloana tsa lijo tse sa silang, ho fetela maboteng a mala ho kena maling a hau.

Liphuputso li amme ho eketseha hoa mpa hoa mala le mafu a mangata a sa foleng le a ikemetseng, ho kenyeletsoa lefu la tsoekere la mofuta oa 1 le lefu lena la celiac.

Sengoloa sena se shebisisa mala a dutlang le lisosa tsa ona. E boetse e kenyelletsa lenane la lijo tse thusang bophelo bo botle ba lijo le mokhoa oa lijo oa sampole ea beke e le 'ngoe.

Leaky gut syndrome ke eng?

Leaky gut syndrome ke boemo bo reriloeng bo bakoang ke ho eketseha hoa mala a mala.

Tsamaiso ea tšilo ea lijo e na le litho tse ngata tse kopanang li senya lijo, li monya limatlafatsi le metsi, ebe li tlosa litšila. Lera la hau la mala le sebetsa e le mokoallo lipakeng tsa mala le mali ho thibela lintho tse ka bang kotsi ho kena 'meleng oa hau (,).

Ho monya limatlafatsi le metsi hangata ho etsahala mala a hao. Mala a hao a na le mateano a thata, kapa likheo tse nyenyane, tse lumellang limatlafatsi le metsi hore a fete maling a hao.

Lintho li feta habonolo ka har'a mabota a mala ho tsejoa e le ho kenella ka maleng.

Maemo a mang a bophelo bo botle a etsa hore lipehelo tsena tse thata li lokolohe, tse ka 'nang tsa lumella lintho tse kotsi joalo ka libaktheria, chefo le likaroloana tsa lijo tse sa silang lijo hore li kene maling a hau.

Lingaka tse ling tsa bophelo bo botle li bolela hore mala a lutlang a baka ho ruruha ho hoholo mme a hlohlelletsa boits'ireletso ba mmele, a baka mathata a fapaneng a bophelo bo kopaneng a tsejoang e le leaky gut syndrome ().

Ba lumela hore mala a lutlang a lebisa maemong a fapaneng, ho kenyeletsoa maloetse a ikemetseng, migraine, autism, kutlo ea lijo, maemo a letlalo, moholi oa boko le mokhathala o sa foleng.

Leha ho le joalo, ho na le bopaki bo fokolang ba ho paka hore leaky gut syndrome e teng. Ka lebaka leo, lingaka tse tloaelehileng ha li e nke e le tlhahlobo ea bongaka.

Le ha ho eketseha ha matšoafo a mala ho teng mme ho etsahala haufi le maloetse a mangata, ha ho hlake hore na ke sesupo kapa sesosa sa sesosa sa mafu a sa foleng ().

Mala a lutlang, kapa ho kenella hoa mala, ho etsahala ha mateano a thata a mala a hao a lokoloha. Sena se ka lumella lintho tse kotsi, joalo ka libaktheria, chefo, le likaroloana tsa lijo tse sa silang lijo, hore li fete maling a hao.

Ke eng e bakang mala a dutlang?

Lebaka la 'nete la mala a lutlang ke sephiri.

Leha ho le joalo, ho eketseha ha phepelo ea mala ho tsebahala ebile ho etsahala haufi le mafu a mangata a sa foleng, ho kenyeletsoa lefu la celiac le mofuta oa 1 lefu la tsoekere (5).

Zonulin ke protheine e laolang mateano a thata. Phuputso e bonts'itse hore liprotheine tse phahameng li ka lokolla mateano a thata le ho eketsa ho kena hoa mala (,).

Ho na le lintlha tse peli tse tsebahalang ho hlasimolla maemo a phahameng a zonulin ho batho ba itseng - libaktheria le gluten ().

Ho na le bopaki bo sa fetoheng ba hore gluten e eketsa ho kenella ka maleng ho batho ba nang le lefu lena le leng (,).

Leha ho le joalo, lipatlisiso ho batho ba baholo ba phetseng hantle le ba nang le kutloelo-bohloko e seng ea celiac ea gluten li bonts'a litholoana tse fapaneng. Le ha lithuto tsa li-tube-test li fumane hore gluten e ka eketsa ho kenella ka maleng, lithuto tsa batho ha li so ka li bona phello e tšoanang (,,).

Ntle le zonulin, lintlha tse ling le tsona li ka eketsa ho kenella hoa mala.

Phuputso e bonts'a hore maemo a phahameng a baemeli ba ho ruruha, joalo ka tumor necrosis factor (TNF) le interleukin 13 (IL-13), kapa ts'ebeliso ea nako e telele ea lithethefatsi tse seng khahlanong le ho ruruha (NSAIDs), joalo ka aspirin le ibuprofen, li ka eketseha ho kenella ka maleng (,,,).

Ntle le moo, maemo a tlase a libaktheria a phetseng hantle a ka ba le phello e ts'oanang. Sena se bitsoa gut dysbiosis ().

Lebaka la 'nete la mala a lutlang e ntse e le sephiri, empa liprotheine tse ling tse kang zonulin le matšoao a ho ruruha li fana ka lintlha tse ling. Lisosa tse ling tse ka bang teng li kenyelletsa ts'ebeliso ea NSAID ea nako e telele le ho se leka-lekane ha libaktheria tsa mala tse tsejoang e le gut dysbiosis.

Lijo tse lokelang ho jeoa

Kaha leaky gut syndrome e se tlhahlobo ea semmuso ea bongaka, ha ho na kalafo e khothalletsoang.

Leha ho le joalo, o ka etsa lintho tse ngata ho ntlafatsa bophelo ba hau ba tšilo ea lijo ka kakaretso.

E 'ngoe ke ho ja lijo tse nang le lijo tse thusang kholo ea libaktheria tse nang le molemo. Pokello e sa pheleng hantle ea libaktheria tsa mala e hokahantsoe le litholoana tse mpe tsa bophelo bo botle, ho kenyelletsa ho ruruha ho sa foleng, mofetše, lefu la pelo le mofuta oa 2 lefu la tsoekere ().

Lijo tse latelang ke likhetho tse ntle bakeng sa ho ntlafatsa bophelo ba hau ba tšilo ea lijo:

• Meroho: broccoli, limela tsa Brussels, k'habeche, arugula, lihoete, khale, beetroot, chard ea Switzerland, spinach, ginger, li-mushroom le zucchini
• Metso le methapo: litapole, litapole, yam, lihoete, squash le turnip
• Meroho e nonneng: kimchi, sauerkraut, tempeh le miso
• Litholoana: coconut, morara, libanana, blueberries, tse tala, fragole, kiwi, phaenapole, lilamunu, mandarin, lemone, kalaka, litholoana tsa litholoana le papaya
• Limela tse melang: peo ea chia, peo ea folaxe, peo ea soneblomo le tse ling
• Lithollo tse se nang gluten: buckwheat, amaranth, raese (sootho le bosoeu), mabele, teff le oats e senang gluten
• Mafura a phetseng hantle: avocado, oli ea avocado, oli ea kokonate le oli ea mohloaare e sa tsoaloang
• Litlhapi: salemone, tuna, herring le litlhapi tse ling tse ruileng tsa omega-3
• Lijo le mahe: maqeba a khoho, nama ea khomo, konyana, Turkey le mahe
• Litlama le linoko: litlama tsohle le linoko
• Lihlahisoa tsa lebese tse hlahisitsoeng: kefir, yogurt, yogurt ea Greece, le lebese la setso
• Lino: moro, masapo, lebese la kokonate, lebese la linate, metsi le kombucha
• Linate: linate tse tala, ho kenyelletsa linate, lialmonde le lihlahisoa tse entsoeng ka linate, joalo ka linoko

Lijo tse khothalletsang bophelo bo botle ba lijo tse silang lijo li lokela ho shebana le meroho e mebe, litholoana, meroho e nonneng, lihlahisoa tsa lebese tse tsoetseng pele, mafura a phetseng hantle, le nama e sa sebetsoang.

Lijo tseo u lokelang ho li qoba

Ho qoba lijo tse ling ho bohlokoa ka tsela e ts'oanang bakeng sa ho ntlafatsa mmele oa hau oa mala.

Lijo tse ling li bontšitsoe li baka ho ruruha 'meleng oa hau, ho ka khothalletsang kholo ea libaktheria tse sa pheleng tse amanang le mafu a mangata a sa foleng ().

Lethathamo le latelang le na le lijo tse ka senyang libaktheria tse phetseng hantle, hammoho le tse ling tseo ho lumeloang hore li baka matšoao a tšilo ea lijo, joalo ka ho ruruha, ho sokela le lets'ollo:

• Lihlahisoa tse thehiloeng koro: bohobe, pasta, lijo-thollo, phofo ea koro, motsoala, joalo-joalo.
• Lithollo tse nang le Gluten: harese, rye, bulgur, seitan, triticale le oats
• Lijo tse sebetsitsoeng: maqeba a batang, nama e monate, bacon, lintja tse chesang, jj.
• Lihlahisoa tse besitsoeng: mahobe, limafine, likuku, liphae, lipesteri le pizza
• Lijo tse bobebe: baqhekelli, mekoallo ea muesli, popcorn, pretzels, jj.
• Lijo tsa phepo e sa lokang: lijo tse potlakileng, li-chips tsa litapole, lijo-thollo tse tsoekere, li-candy, jj.
• Lihlahisoa tsa lebese: lebese, chisi le ice cream
• Lioli tse hloekisitsoeng: canola, sonobolomo, linaoa tsa soya le oli e sa sebetsoang
• Lisebelisoa tsa maiketsetso: aspartame, sucralose, le saccharin
• Metso: Liaparo tsa salate, hammoho le soya, teriyaki le moriana oa hoisin
• Lino: joala, lino tse nang le khabone le lino tse ling tse tsoekere

Ho qoba lijo tse sa jeoang tse sa sebetsoang, joala, lino tse tsoekere, lioli tse ntlafalitsoeng le lintho tse natefisang maiketsetso ho ka thusa kholo ea libaktheria tse nang le phepo e ntle. Ho khaola lijo tse nang le "gluten" kapa "stimulant" tse tloaelehileng tsa matšoao a ts'ilo ea lijo le hona ho ka thusa.

Lenaneo la sampole ea beke e le 1

Ka tlase ke sampole ea beke e le 'ngoe ea sampole e ntlafatsang bophelo ba hau ba ho sila lijo.

E shebile haholo ho kenyelletsa lijo tse khothalletsang kholo ea libaktheria tse phetseng hantle ha li ntse li tlosa lijo tse tsebahalang ka ho baka matšoao a sa phutholohang a ho sila lijo.

Lintho tse ling tsa menyu li na le sauerkraut, mofuta oa k'habeche e bedisitsoeng e bonolo, e bonolo ebile e theko e tlaase ho e lokisa.

Mantaha

• Lijo tsa hoseng: blueberry, banana, le yogurt smoothie ea yogurt
• Lijo tsa mots'eare: salate e tsoakiloeng e tala le mahe a phehiloeng ka thata
• Lijo tsa mantsiboea: nama ea khomo le broccoli e hlohlelletsa le li-noodle tsa zucchini le sauerkraut

Labobeli

• Lijo tsa hoseng: omelet le meroho ea khetho ea hau
• Lijo tsa mots'eare: tse setseng lijong tsa Mantaha
• Lijo tsa mantsiboea: saalm ea leoatle e sebelisitsoeng ka salate e ncha ea serapeng

Laboraro

• Lijo tsa hoseng: blueberry, yogurt ea Greece, le smoothie ea lebese la almond le sa tsoekere
• Lijo tsa mots'eare: saalm, lehe le frittata ea veggie
• Lijo tsa mantsiboea: salate ea khōhō e halikiloeng ka lehlakore la sauerkraut

Labone

• Lijo tsa hoseng: oatmeal ea mahala ea gluten le 1/4 senoelo sa tse tala
• Lijo tsa mots'eare: tse setseng lijong tsa Laboraro
• Lijo tsa mantsiboea: steak e halikiloeng le limela tsa Brussels le litapole

Labohlano

• Lijo tsa hoseng: khale, phaenapole le smoothie ea lebese la almond le sa tsoekere
• Lijo tsa mots'eare: beet, rantipole, khale, spinach le salate e sootho ea raese
• Lijo tsa mantsiboea: Khoho e besitsoeng e fanoa ka lihoete tse halikiloeng, linaoa le broccoli

Moqebelo

• Lijo tsa hoseng: coconut-papaya chia pudding - 1/4 senoelo sa peo ea chia, kopi e le 'ngoe ea lebese la coconut le sa tsoekere, le senoelo sa 1/4 sa papaya e halikiloeng
• Lijo tsa mots'eare: khoho salate ka oli ea mohloaare
• Lijo tsa mantsiboea: tempeh e halikiloeng le limela tsa Brussels le raese e sootho

Sontaha

• Lijo tsa hoseng: li-mushroom, spinach le frittata ea zucchini
• Lijo tsa mots'eare: halves ea litapole tse kentsoeng spinach, turkey le li-cranberries tse ncha
• Lijo tsa mantsiboea: Mapheo a khōhō a halikiloeng a nang le lehlakoreng la spinach le sauerkraut e ncha

Lenaneo le nang le phepo e nepahetseng le lokela ho ba le litholoana, meroho le liprotheine tse omeletseng. Meroho e nonneng joaloka sauerkraut kapa lihlahisoa tsa lebese tse tsoetseng pele joalo ka yogurt ea Greece le tsona ke litlatsetso tse ntle haholo, kaha ke mohloli o motle oa libaktheria tsa mala tse phetseng hantle.

Litsela tse ling tsa ho ntlafatsa bophelo ba hau ba mala

Le ha lijo e le senotlolo sa ho ntlafatsa bophelo bo botle ba mala, ho na le mehato e mengata eo u ka e nkang.

Mona ke litsela tse ling tsa ho ntlafatsa bophelo ba hau ba mala:

• Nka tlatsetso ea probiotic. Li-probiotic li na le libaktheria tse molemo tse fumanehang ka tlhaho lijong tse lomositsoeng. Ho nka tlatsetso ea li-probiotic, eo u ka e fumanang marang-rang, ho ka ntlafatsa bophelo bo botle ba 'mele haeba u sa fumane li-probiotic tse lekaneng ka lijo tsa hau ().
• Fokotsa khatello ea maikutlo. Ho bonahala khatello ea maikutlo e sa foleng e senya likokoana-hloko tse molemo. Mesebetsi e kang ho thuisa kapa yoga e ka thusa ().
• Qoba ho tsuba. Mosi oa sakerete ke kotsi ea maemo a 'maloa a mala mme e ka eketsa ho ruruha tšilong ea lijo. Ho tlohela ho tsuba ho ka nyolla palo ea libaktheria tse phetseng hantle 'me ha fokotsa palo ea likokoana-hloko tse kotsi ().
• Robala ho feta. Ho hloka boroko ho ka baka kabo e mpe ea libaktheria tse nang le phepo e ntle, mohlomong ho ka baka ho eketseha hoa mala a mala ().
• Fokotsa ho noa joala. Phuputso e bontšitse hore ho noa joala ho feta tekano ho ka eketsa ho kenella ka maleng ka ho sebelisana le liprotheine tse itseng (,,).

Haeba u nahana hore u na le leaky gut syndrome, nahana ka ho etsa liteko tsa lefu lena.

Mathata ana a mabeli a ka ba le matšoao a tlallanang.

Batho ba bang hape ba fumana hore lijo tse kang Gut le Psychology Syndrome (GAPS) li ka fokotsa matšoao a lutlang a mala. Leha ho le joalo, lijo tsena li thata haholo ebile ha ho na lithuto tsa mahlale tse tšehetsang lipolelo tsa bophelo bo botle.

Ntle le lijo, leka ho noa li-probiotic, ho fokotsa khatello ea maikutlo, ho robala haholo, ho qoba ho tsuba, le ho fokotsa ho noa joala ho ntlafatsa bophelo ba hau ba mala.

Ntlha ea bohlokoa

Leaky gut syndrome ke boemo bo inahaneloang bo bakoang ke ho eketseha hoa mala a mala.

E amahanngoa le ho eketseha ha matšoafo a mala - likheo tse nyane tse marako a mala a nolofalletsang libaktheria, chefo le likaroloana tsa lijo tse sa silang hore li fete maboteng a mala ho kena maling a hao.

Leha ho le joalo, lingaka tse tsebahalang ha li ananele leaky gut syndrome e le tlhahlobo ea bongaka, hobane hajoale ho na le bopaki bo fokolang ba hore ho eketseha hoa mala ho na le bothata bo tebileng ba bophelo ka bo bona.

Keketseho ea matla a mala e etsahala le maloetse a sa foleng a kang lefu lena la celiac le lefu la tsoekere la mofuta oa 1. Leha ho le joalo, ho ka etsahala hore e be letšoao la mafu ana, eseng sesosa.

Seo se boletse, ho na le mehato e mengata eo u ka e nkang ho ntlafatsa bophelo ba hau ba tšilo ea lijo.

Ho loantša mala a lutlang, ja lijo tse khothalletsang kholo ea libaktheria tse nang le phepo e ntle, ho kenyeletsoa litholoana, lihlahisoa tsa lebese tse tsoetseng pele, mafura a phetseng hantle, nama e se nang mafura le meroho e meholo e nonneng.

Qoba lijo tse se nang phepo tse sebelisitsoeng le tse ntlafalitsoeng.

U ka nka li-probiotic, ho fokotsa khatello ea maikutlo, ho fokotsa ts'ebeliso ea NSAID, ho qoba joala, le ho robala haholo.