Unoona here kuti zvese zvinouya zvinokushungurudza, asi chiremba wako akakuudza kuti hauna kusashivirira? Kana uine zviratidzo zvekugaya zvakajairika semanyoka, kuvimbiswa (kana zvese) uye kurwadziwa mudumbu nekuzvimba, unogona kunge uine bowel rinogumbuka.
Dr. Domingo Carrera, nyanzvi yezvokudya zvinovaka muviri paMedical-Surgical Center for Digestive Diseases (Cmed), akatsanangura kuti chirwere chepfungwa chepfungwa chinokanganisa matumbo, kunyanya colon, iyo inobudisa kutsamwa uye inokonzera zviratidzo zvakawanda zvekudya.
Panogona kunge paine zvikonzero zvakawanda zvechirwere ichi, asi izvo zvakanyanya, sekureva kwaÁngela Quintas, akapedza kudzidza muChemical Sciences uye munyori we 'Nei ura hwangu huchirwadza?', kushushikana,
mupfungwa, kudya kusingaenzaniswi, kutora zvinodhaka zvinoshandura microbiota (zvakadai semishonga inorwisa mabhakitiriya kana corticosteroids), doro, fodya, kukwegura ...
Mitsipa -inowedzera Carrera- muvengi akaipisisa wekoloni inogumbuka, saka tinofanira kuedza kuderedza kusagadzikana. “Tinogona kudya zvakanaka, asi kana tichinetsekana zvakanyanya kana kushushikana zvakanyanya, zviratidzo zvinogona kuoneka. Zvisinei, kuva akasununguka zvikuru kana kuti munguva dzokuzorora kana kuti zororo, murwere anowanzova ari nani zvikuru.
Nechikonzero ichi, chiremba anokurudzira kuita zviitwa zvinoderedza kushushikana uye kutizorodza - mitambo, yoga, kufunga, kufungisisa, kurapa…-, pamwe nekudya kwakaderera mufructose kana FODMAP, gluten-isina, lactose-isina uye isina kuwandisa kwemafuta akazara.
The acronym FODMAP (fermentable, oligosaccharides, disaccharides, monosaccharides and polyalcohols), inotsanangura Quintas, inoreva shuga isina kubatwa zvakanaka mumatumbo maduku uye inoguma yave yakaviriswa nebhakitiriya inogara mumatumbo edu makuru. "Kazhinji, vanhu vane IBS (Irritable Bowel Syndrome) vanotadza kushivirira shuga uye nekudaro vanosangana nekuzvimba kwemudumbu, kuzvimba, gasi uye manyoka." Nokudaro, rudzi urwu rwekudya runobatsira kudzorerazve microbiota uye kuderedza zviratidzo.
- Tubers, zviyo uye gluten-isina hupfu
- lactose-isina mukaka
- Yogurt, kefir kana combucha
- Miriwo nemiriwo zvakaita segirinhi bhinzi, zucchini, sipinachi, Swiss chard kana watercress
- Turmeric uye boswellia
- Zvibereko zvakaita sepapaya, kokonati, uye blueberries
- howa
- Rice
- nyama chena nehove
- yai
- Fast food uye ultra-processed foods
- Mafuta akaguta akadai semukaka wakazara-mafuta kana machizi akwegura
- Nyama yemombe negwayana, masoseji ane mafuta, uye yenguruve isina kuonda
- Hull, yakabikwa uye yakarohwa
- kirimu uye mafuta
- furawa chena yegorosi
- Shuga dzemuindasitiri dzakaita sedziya dziri mumahwindi nemapake
- Mimwe miriwo yakaita segariki, hanyanisi, leek, makabheji kana bhinzi
- Mimwe michero yakaita seapuro, peya kana peach
- zviyo-zviyo zvekudya
- Datenroku
- Doro
- zvinonwiwa
Aya mazano ezvekudya - iyo nyanzvi inonongedza - inogona kuperekedzwa neaya chaiwo probiotics, ayo achatibatsira mukugadzirisa intestinal.
Muchokwadi, Quintas akati uku ndiko kudya kwakanyanyisa uye iwe unofanirwa kungowana tarisiro shoma yehunyanzvi pane gwara redu rezvikamu zvakasiyana. Neiyi nzira tinogona kudzivisa rudzi rwupi norwupi rwokushaya zvokudya zvinovaka muviri.
