Na phepo ea Microbiome ke eona tsela e molemohali ea ho khothaletsa bophelo bo botle ba 'mele?

Litaba

• Lijo tsa Microbiome ke eng?
• Melemo e ka bang teng le litlamorao tse fosahetseng tsa lijo tsa Microbiome ke life?
• Mohlala oa Lethathamo la Lijo tsa Lijo tsa Microbiome
• Seo u ka se jang lijong tsa Microbiome
• Lijo tsa ho Qoba Lijong tsa Microbiome
• Lisebelisoa tsa ho ja lijo tsa Microbiome
• Mohlala oa Morero oa Lijo tsa Lijo tsa Microbiome
• Tlhahlobo bakeng sa

Hona joale, u tseba hantle kapa u kula ka ntho e 'ngoe le e' ngoe e amanang le mala. Lilemong tse 'maloa tse fetileng, patlisiso e le' ngoe e tsepamisitse maikutlo ho libaktheria tse lulang tsamaisong ea tšilo ea lijo le hore na e hokahane joang le bophelo bo botle ka kakaretso. (E boetse e hokahantsoe le bophelo bo botle ba kelello le letlalo.) Ka tlhaho, lijo tse reretsoeng ho ntšetsa pele libaktheria tse phetseng hantle ka maleng a hao li ntse li hohela, joalo ka semela se makatsang, pente ea autoimmune le lijo tse tlase tsa FODMAP. Hape ho na le phepo ea microbiome, e reretsoeng ho boloka botsitso ba 'mele ka ho palama baesekele ka mekhahlelo e meraro ea pheliso. Re bua ka phetoho e felletseng, eseng feela botlolo ea letsatsi le letsatsi ea kombucha. Mona ke ntho e ngoe le e ngoe eo u lokelang ho e tseba.

Lijo tsa Microbiome ke eng?

Ngaka e akaretsang Raphael Kellman, MD, o thehile lijo mme a li peleta bukeng ea hae ea 2015, Lijo tsa Microbiome: Mokhoa o netefalitsoeng ke mahlale oa ho khutlisa bophelo bo botle ba mala le ho fumana tahlehelo e sa feleng ea boima ba 'mele.. Le ha Dr. Kellman a le ka morao ho phepo ea li-microbiome, litsebi tse ling tse ngata li tsoile le libuka tse ts'oanang tse hlalosang lijo tse tsepamisitsoeng ke mala pele le ho tloha Lijo tsa Microbiome otla liluloaneng. (Mohlala o mong ke phepo e khahlanong le matšoenyeho.) Dr. Kellman o beha tahlehelo ea boima ba 'mele e le litlamorao, empa eseng sepheo sa mantlha sa phepo.

Mokhahlelo oa pele ke lijo tsa ho felisa libeke tse tharo tse hlokang ho khaola lijo tse senyang bophelo bo botle ba mala, ho ea ka Dr. Kellman. U qoba ka ho felletseng lethathamo la lijo tse kenyelletsang lijo-thollo, gluten, lintho tse tsoekere, lebese le mahe, 'me u tsepamise maikutlo ho ja lijo tse ngata tsa manyolo le limela. Ebile ha e emele lijong. U lokela ho khetha lihlahisoa tsa tlhaho tsa ho hloekisa le ho fokotsa ts'ebeliso ea lithibela-mafu le li-NSAID (lithethefatsi tse seng khahlanong le ho ruruha tse kang aspirin le ibuprofen).

Nakong ea mokhahlelo oa bobeli, o nkang libeke tse 'ne, o ka qala ho hlahisa tse ling tsa lijo tse tlositsoeng mokhahlelong oa pele, joalo ka lijo tse itseng tsa lebese, lithollo tse se nang gluten le linaoa. Lijo tse sa tloaelehang tsa ho qhekella lia lumelloa; o lokela ho ikemisetsa ho latela liperesente tsa 90.

Karolo ea hoqetela ke "tune-up-up," e mabapi le ho hlakola hore na ke lijo life tse sa sebetseng hantle le 'mele oa hau. Ona ke mohato o phutholohileng ka ho fetesisa, o reretsoeng nako e telele, o batlang hore lipehelo tsa 70% li phethahatsoe. (E amanang: U hloka limatlafatsi tse ngata bakeng sa bophelo bo botle ba 'mele)

Melemo e ka bang teng le litlamorao tse fosahetseng tsa lijo tsa Microbiome ke life?

Boithuto bo bontšitse khokahano e ka bang teng lipakeng tsa litlolo tsa mala le maemo a kang lefu la tsoekere, lefu la pelo le mofetše. Kahoo haeba lijo tsa microbiome etsa ntlafatsa litlolo tsa microbiome, e ka tlisa melemo e meholo. E khothalletsa mekhoa e mengata ea ho ja hantle, ho bolela Kaley Todd, RD, setsebi sa phepo ea basebetsi bakeng sa Sun Basket. O re: "E hlile e khothaletsa tšebeliso ea litholoana le meroho e sa tsoa khuoa, ho qoba lijo tse tsoetsoeng le tsoekere e boima, 'me e shebile meroho le nama le mafura a matle." 'Me ke nahana hore ha batho ba bangata ba khona ho ja lijo tseo kaofela ho molemo ho feta. Ho feta moo, ha e hloke ho bala likhalori kapa likarolo tse thibelang.

Li-calories ka thōko, lijo li na le lithibelo, haholo-holo nakong ea mohato oa pele, e leng tšitiso e kholo. Todd o re: "O felisa lihlopha tse kholo tsa lijo tse kang lebese, linaoa le lijo-thollo." "U ntse u nka lijo tseo tse nang le litšoaneleho tse nang le limatlafatsi 'me li fana ka melemo ea phepo e nepahetseng le ho li felisa ka ho feletseng." Hobane bophelo bo botle ba 'mele bo ikhethile, ha a khothaletse ho latela lijo tsa boilerplate ho leka ho lokisa boemo ba bophelo bo amanang le mala: "Ho molemo ho sebetsa le setsebi se loketseng sa bophelo tseleng ho eketsa melemo le ho theoha ka nepo. tsela. " (Related: Lithunya tsena tsa Juice li Beha Sauerkraut Ts'ebelisong e Ntle bakeng sa mala a phetseng hantle)

Ho feta moo, leha lipatlisiso tsa hore na lijo li ka thusa joang gut microbiome li ntse li tšepisa, tse ngata li ntse li sa hlaka. Bafuputsi ha ba so hlakise ka mokhoa o hlakileng mokhoa oa ho ja ho fihlela tekano e phethahetseng. Daniel McDonald, Ph.D., motsamaisi oa mahlale oa American Gut Project le "post" mofuputsi oa bongaka Univesithing ea California, Sekolo sa Bongaka sa San Diego, o sa tsoa bolelloa Nako.

Mohlala oa Lethathamo la Lijo tsa Lijo tsa Microbiome

Karolo ka 'ngoe e fapane hanyane, empa ka molao o akaretsang, o tla batla ho eketsa lijo tse nang le li-probiotic le li-prebiotic mme o qobe lijo tse sebetsitsoeng. Mona ke tse ling tsa lijo tseo u lokelang ho li ja le tseo u sa lokelang ho li ja hang ha u se u fihlile mohatong oa bobeli:

Seo u ka se jang lijong tsa Microbiome

• Meroho: Asparagus; liliki; li-radishes; lihoete; eiee; konofole; jicama; litapole; li-yam; sauerkraut, kimchi, le meroho e meng e lomositsoeng
• Litholoana: Li-avocado; rhubarb; liapole; tamati; lilamunu; li-nectarine; kiwi; morara; cherries; lipere; liperekisi; limango; mahapu; monokotsoai; khókhónate
• Lihlahisoa tsa lebese: Kefir; yogurt (kapa yogurt ea kokonate bakeng sa khetho ea nondairy)
• Lithollo: Amaranth; buckwheat; nyalothe; li-oats tse se nang gluten; raese e sootho; raese ea basmati; raese e hlaha
• Mafura: Nate le botoro ea peo; linaoa; folaxe, sonobolomo le oli ea mohloaare
• Liprotheine: Liprotheine tsa liphoofolo tse phelang ntle le bokhopo, ntle ho bokhopo; mahe a mefuta-futa a manyolo; tlhapi
• Linoko: Sinamone; turmeric

Lijo tsa ho Qoba Lijong tsa Microbiome

• Lijo tse pakiloeng
• Gluten
• Soya
• Tsoekere le maiketsetso a maiketsetso (senatefisi sa Lakanto se lumelloa ka tekano)
• Mafura a Trans le mafura a hydrogenated
• Litapole (ntle le litapole)
• Poone
• Matonkomane
• Tsamaisa nama
• Litlhapi tse phahameng tsa mercury (mohlala, ahi tuna, orange roughy le shark)
• Lero la tholoana

Dr. Kellman o boetse a fana ka tlhahiso ea ho nka li-supplements hammoho le phepo ea microbiome, haholo-holo nakong ea mokhahlelo oa pele.

Lisebelisoa tsa ho ja lijo tsa Microbiome

• Seberberine
• Asiti ea khalase
• Konofole
• Sekhechana sa peo ea morara
• Oli ea Oregano
• Lengana
• Zinki
• Carnosine
• DGL
• Glutamine
• Marshmallow
• N-acetyl glucosamine
• Quercetin
• Elm e thellang
• Vithamine D
• Li-probiotic tse tlatsetsang

Mohlala oa Morero oa Lijo tsa Lijo tsa Microbiome

U batla ho e leka? Mona ke kamoo letsatsi la ho ja le ka shebahalang ka teng, ho latela Todd.

• Lijo tsa hoseng: Salate ea litholoana le avocado, e nang le li-cashews tse halikiloeng kapa coconut e sa tsoekere
• Seneke sa mantsiboea: Apole e khaotsoeng ka botoro ea almonde
• Lijo tsa mots'eare: Sopho ea khoho ea Veggie
• Seneke sa thapama: Cauliflower e halikiloeng e halikiloeng
• Lijo tsa mantsiboea: Salmone e nang le turmeric, asparagase e halikiloeng le lihoete, li-beet tse nonneng le kombucha

Tlhahlobo bakeng sa