Leaky gut syndrome, inozivikanwa zvakajeka sekwakawedzera kubatwa kwepachivi, yakanyanya kuve iyo yekutsvaga kwekutsvakurudza kwemaitiro ayo mune dzakawanda zvehutano husingaperi hwemazuva edu emazuva ano, kunyanya, zvirwere zvekudzivirira zvirwere uye zvimwe zvinokonzera kuvhiringidza. Mamiriro ezvinhu akadaro akasiyana seArthritis, asthma, autism, uye kuneta.
Kuwedzerwa kwemuviri kubvumira kunofungidzirwa kuti ndeye mugumisiro wehurumende umo masangano akaoma emasero akavhara matumbo ako haana kufanana sezvaanofanira kuva. Kunyange zvazvo zvipembenene izvi zvingangova zvinyoronyoro, zvinotarisirwa kuti zvinhu zvisingadiwi zvinopinda muropa remvura, zvichiita kuti zvirwere zvemuviri zvirambe zvichiita izvo zvinokonzera zviratidzo zvisingadiwi.
Nenzira, kune zvinhu zvaunogona kuita kuti uwedzere hutano hwepamuviri yako.
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Edya zvimwe zvibereko.Kana kudya kwako kwakafanana neyekudya kwekuMadokero, iwe unenge usina kukwana muhuwandu hwemichero nemiriwo yaunodya . Zvisinei, mbeu-based carbohydrate inoratidzika kuva nemigumisiro inobatsira pamadziro maviri, uye microflora mukati, mumvura. Zvibereko nemiriwo zvine prebiotics inoratidzika kubatsira kubatsira kugadzikana kwepachivande. Mune chikamu, izvi zvingave zvichiitika nekuda kwekugadziriswa kwegorosi-based carbohydrates inobereka Short chain fatty acids (SCFAs). Izvozvi SCFAs zvakabatanidzwa nekuchengetedza utano hwakanaka hwemubumbo.
Edza kubatanidza michero nemiriwo muzvokudya zvose , pamwe nekuita kuti ive nhamba yako imwe yezvokudya. Iwe unogona kuwedzera miriwo mazai mazai mangwanani, ivai neshadhi masikati, uye gadzai hafu yeplate yenyu yekudya kwemanheru nemiriwo. Nguva dzose iva nechokwadi chokuti une maapuro, mapeji, machero, majiroji, uye akachekwa-miriwo yakasvibirira zvakapoteredza kuti isanganidze uye usiku husiku husiku huno munchie. Pose pazvinenge zvichibvira, sarudza zvirimwa zvakasikwa kana zvekune imwe nzvimbo kuitira kuti kuderedza kuiswa kwako kune zvinouraya mishonga.
Kana iwe uine IBS, unogona kuva wakasununguka kusarudza michero ye-FODMAP shoma uye miriwo kuti iwe utange. Zvidye-FODMAP zvakagadziriswa zvakave zvisingagoni kuderedza zviratidzo zvisina kufanira zvekudya mumunhu ane IBS. Zvisinei, iyo yakaderera-FODMAP yezvokudya haisi yakagadzirwa sekudya kwenguva refu, sezvizhinji zvepamusoro-FODMAP michero nemiriwo zvakanaka kuti utumbi hwako huve hutano. Kuti uwane zvizere zvakanaka, shanda nemunhu ane unyanzvi hunyanzvi hwezvokudya kuti udzokere zvakare zvishoma nezvezvokudya zveFODMAP mukudya kwako kuti uwane pfungwa yezvokudya, uye zvinenge zvakakura, muviri wako unogona kutsungirira kunze kwekuti uve chiratidzo.
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Idya zvakachena.Kudya nzira dzakachena kuti udye zvokudya izvo zvisingatauriki zvakagadziriswa - zviya izvo vako-mbuya vako vaizozviziva. Zvokudya zvekuMadokero zvinowedzera zvakanyanya mafuta asina kunaka, shuga, uye zvakagadzirwa nemakhahydrates, izvo zvose zvinoratidzika kuti zvinokanganisa rutivi rwegumbo rako. Fructose inoratidzika inonyanya kukuvadza kumigero yegomba - saka usapedza majero emichero anotapira uye zvokudya zvinogadzirwa zvine firtose yakakura yeuchi yehusi.
Edza kudzivisa kudya zviri nyore, zvakapetwa zvokudya, zvokudya zvisina kudya, uye zvokudya zvinokurumidza. Verenga mavara zvakanyatsonaka. Kana iwe usingazivi chimwe chinhu chiripo, zvinogona kuti mumatumbo ako haazive. Hazvizivikanwe zvakakwana sekuti chii chinogadzirisa kuchengetedza, kupisa kwekugadzirira, kuratidza kwezvokudya uye zvimwe zvinowedzera zvekudya zvinokonzera utano hutano, asi hazvirevi kufunga kuti makemikisi akadaro angava akaipa.
Chero pose pazvinenge zvichiita, sarudza kudya kudya kwemafuro, zvibereko zvemuori kana zvemugariro nemiriwo, uye hutano hwakanaka hwemafuta, zvakadai senhove, makungu, maorivhi, uye maorivhi uye kokonati mafuta. Rega maitiro, "utengese mhepo yepamusoro yechitoro," ivai mutungamiri wenyu wekudya kudya yakachena mumatumbi enyu.
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Pinda mune mapurobioti ako.Zvirongwa zvebioti ndezve "shamwari" zvakanaka zvebhakitiriya, dzinofungidzirwa kubatsira kuwedzera hutano hwegomba microflora. Tsvakurudzo dzakawanda dzekutsvakurudza dzakaratidza kuti probiotics inogonawo kubatsira kusimbisa musikana wechipfuva. Iwe unogona kuwana probiotics mukati kuburikidza nokushandiswa kweprobiotic kuwedzera kana kuburikidza nokudya zvokudya zvakawanda zvinoviriswa. Heano nyaya mbiri dzinobatsira kukutungamirira mukuedza kwako kutora mune mamwe maitiro anonzi probiotics:
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Shingairira kushushikana kwako.Pane humwe humwe humwe humwe humwe humwe humwe humwe humwe hunoratidza kuti hutano hwepfungwa hunyanyisa hunoita hutano hwehutano hwemvura, iyo inofanirwa kuchinja hutano hwemuviri. Pese pazvinenge zvichibvira, edza kudzivisa mamiriro ekumanikidza nevanhu. Sezvo izvi zvinowanzova nyore nyore kutaura zvadaro zvinoitika, unogona kubatsira kubvisa kushungurudzika pamuviri wako kuburikidza nemimwe pfungwa / miviri yakaratidzwa kugadzirisa hurongwa hwemagetsi uye kuwedzera kusimba kwako kumanikidziro ehupenyu. Izvi zvinosanganisira:
- Kungwarira kufungisisa
- Kudzidzira muviri
- Relaxation exercises
- Tai Chi
- Yoga
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Tora chikwata-utano hwakakwana.Kutsvakurudza kwepakutanga kwakajekesa mavhithamisi mashomanana uye zvigadziridzo zvinogona kunge zvine ruzivo rwakakonzerwa nehutu hwemvura. Yeuka kugara uchitsvaga nachiremba wako usati watora chero-over-the-counter.
Vitamine
Pane imwe tsvakurudzo yekutanga yekuratidza kuti kushayikwa kwevhithamini A uye D kunobatanidza nekuwedzera kwepamuviri kukwana. Heano mamwe magwaro anobatsira okukutungamirira mune zvakakwana mavitamini inowanikwa:
- Vitamin A Zvinodiwa uye Zvokudya Zvimwe
- Vitamin D Zvinodiwa uye Zvokudya Zvimwe
Zvigadzirwa
Imwe yakabudiswa ruzivo rwekutsvakurudza inoita nyaya yekushandiswa kwe glutamine uye curcumin senzira yekuvandudza hutachiona hwekugadzirisa kushanda. Heino humwe ruzivo rwezviviri zvekuwedzera:
- L-Glutamine: Health Benefits, Uses, uye Zvimwe
- Dutu (Curcumin) yeHutano: Utano hweHutano, Mashandisiro, Maitiro Akashata & Zvimwe
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Funga kuenda kuenda korosi-isina.Vatsvakurudzi vazhinji nevanyori vanofunga kuti zviyo zvose zvinokonzera kuputika mukati memuviri, kunyange kune vanhu vasina chirwere checalyac. Rimwe bhuku rakabudiswa, rinopedzisa kuti kune ruzivo rwekutsvakurudza ruzivo rwechirevo chokuti gorosi, kunyanya, inobatsira pakuwedzera kwepachivi kukwana uye kutanga kwechirwere uye chirwere chekudzivirira. Ava vanotsvakurudza vanofungawo kuti dzimwe mbeu dzezviyo dzinogona kunge dziine mhosva, asi kuti tsvakurudzo yakawanda inofanira kuitwa zvisati zvasarudzwa.
Kana ukasarudza kuenda gorosi-, gluten-, kana kuti zviyo-pasina, zvinokosha kuti iwe unotanga kuongororwa kuti uve nechirwere chechiliac. Izvi kuongororwa chete kana iwe uchidya gluten panguva yekuedzwa. Zvakakosha kuziva kana iwe une chirwere chechiliac sezvo chirwere ichi chinoda kuti urege kudya gluten zvakare.
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Deredza kudhakwa kwako.Kunyange zvazvo uwandu hwehudha husina hutano hwakanaka , doro rakawandisa rave richibatanidzwa nekukanganisa hutano hwemuviri wekumusoro. Kune vakadzi, izvi zvinoreva kwete kupfuura imwe inwiwa pazuva, asi kune varume chiyero chinofanira kunge chiri zvidimbu zviviri pazuva. Zvakanaka, mumwe aisazove anonwa zuva nezuva.
Zvimwe zvinwiwa zvinodhakwa zvine zviyo. Zvisiri-zviyo zvine zvinwiwa zvinodhaka zvinosanganisira brandy, bheri-gluten-free, waini, tequila newaini.
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Sip Vamwe Bone Broth?Kubva paGAPS protocol yekurapa zvirwere, vazhinji vanorapa hutano vanopika nefupa mutsva senzira yekuvandudza denga rakasviba. Zvinosuruvarisa, sezvazviri ikozvino, izvi zvishoma munzira yekutsvakurudza kwakasimba kusimudzira zvirevo izvi. Zvisinei, mapfupa emapfupa (akazvigadzirira, kwete ezvitoro-akatengwa) ave ari chikamu chekudya kwevanhu kwemazana emakore uye anonyaradza uye anonaka - zvose zviri zviviri izvo zvakanyatsobatsira mweya, kana kwete muviri.
Sources:
Bischoff, S. et.al. "Kuvhiringidzika kwepamuviri - chinangwa chitsva chekudzivirira zvirwere uye kurapa" BMC Gastroenterology 2014 14: 189.
Guzman, J., Conlin, V. & Jobin, C. "Kudya, Microbiome, uye Epestinium Yemajoka: An Essential Triumvirate?" Biomed Research International 2013 12 mapeji.
Punder, K. & Pruimboom, L. "Nutrients" 2013 5: 771-787.
Rapin, J. & Wiernsperger, N. "Zvingavikaniswa pakati peMudumbu Puremezheni uye Kudyiswa Kwekudya: Chiitiko Chinogona Kurapa Chekuita Glutamine" Makliniki 2010 65: 635-643.