Kukho izizathu ezininzi zokuba impilo yamathumbu ithandeka kakhulu kwihlabathi lezondlo. Amathumbu asempilweni anokunceda ukunciphisa umzimba, ukunganyangeki , isiqabu soxinzelelo kunye nokuninzi. Sinethamsanqa kuthi, zikho ukutya okunempilo okuliqela oko kukugcina amathumbu kwi-tip-top shape. Ukusuka kwiprobiotics, njenge-kimchi, i-sauerkraut kunye ne-yoghurt, ukuya kwi-prebiotics, njengama-leeks, amajikijolo kunye nemifuno, kukho ukutya okuninzi okunokongeza kwisidlo sakho samathumbu anempilo.
Nangona kunjalo, kukho uhlobo olunye lokutya olunokwenza umonakalo kwimpilo yamathumbu: ii-sweeteners. Nokuba utya iswekile okanye ezinye izimuncumuncu, ukutya okuswiti kunokufaka uxinzelelo kwimicrobiome yakho. Singena kuphando ukubona ukuba kutheni i-sweeteners inokonakalisa impilo yamathumbu, kunye neengcebiso malunga nendlela yokunciphisa kunye nokutya endaweni yoko.
Imithombo emi-5 eSneaky yeswekile eyoNgeziweyo ekusenokwenzeka ukuba ikwiKitchen yakho ngokuKutheni iswekile ingalunganga kumathumbu akho
Oku mhlawumbi ayisosihlandlo sokuqala ukuva ukuba ukutya iswekile eyongezelelweyo okanye esulungekileyo kunokuba nemiphumo emibi kwimpilo yakho. Oku akubandakanyi iiswekile zendalo ezifumaneka kwiziqhamo kunye nobisi, kodwa kunokongezwa iswekile kuquka iswekile emhlophe, iswekile emdaka kunye nezinye izimuncumuncu. Ezi swekile zilula ukugqithisa, kuba uya kuzifumana kwi-cookies, i-candy kunye ne-soda-kodwa kunye ne-yogurt, i-sauces kunye ne-salad yokunxiba. Ngokuhamba kwexesha, iswekile esulungekileyo inokukhokelela kwimiriyadi izifo ezingapheliyo , ukusuka ekutyebeni ukuya kwisifo sentliziyo kunye nesifo seswekile. Ukanti, phantse I-90% yabantu baseMelika zisagqithisa izikhokelo zeDietary Guidelines (DGA) malunga neswekile eyongeziweyo. Bancoma ukuba akukho ngaphezu kwe-10 % yeekhalori ezivela kwiswekile eyongeziweyo (Yiloo nto malunga ne-50 grams, okanye i-13 yeitispuni, yeswekile eyongezelelweyo kwi-2,000 calorie-diet). Ukusetyenziswa kweswekile ephezulu kunokuba neziphumo ebezingalindelekanga kwimpilo yamathumbu, ngokunjalo.
Ukutya okuneswekile eninzi kuye kwadityaniswa namanqanaba aphezulu ukudumba , ngakumbi iiswekile ezifana isiraphu yengqolowa ene-fructose ephezulu . Oku kudumba kunokucaphukisa amathumbu, konakalise umaleko we-mucus okhuselayo kunye nokunciphisa inani lebhaktheriya elungileyo. Uphononongo lwakutsha nje olupapashwe kwi Iyeza leNzululwazi lokuGuqulela bafumanise ukuba iimpuku ezitya ukutya okuphezulu kweswekile esulungekileyo zineziganeko eziphezulu zezifo zamathumbu ezifana ne-colitis kwaye zide zibe namava okuthotywa kwe-mucus ekhuselayo yamathumbu azo. Ngelixa olu phononongo lwamva nje lwenziwa kwizilwanyana, kufunyaniswe okufanayo kuye kwachazwa uphando lwangaphambili ukuba ukutya okuphezulu kwiswekile esulungekisiweyo (ngaphezulu kwe-165 grams ngosuku) kunemiphumo ebalulekileyo ekusebenzeni kwamathumbu xa kuthelekiswa nokutya okuphantsi kweswekile ecocekileyo (i-60 grams ngosuku). Isifundo kwi Ukutyeba Reviews icebise ukuba ukusetyenziswa okuphezulu okuhambelanayo kweeswekile ezilula kunokumisela amathumbu kwaye kuchaphazele kakubi ukubunjwa kwayo ixesha elongezelelweyo.
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Kutheni i-sweeteners yokwenziwa ingalunganga kumathumbu akho
Nangona ngokuqhelekileyo azinayo iswekile yokwenyani, izimuncumuncu ezenziweyo azikho kwi-hook xa kuziwa kwimpembelelo yazo emathunjini akho. Izimuncumuncu ezenziweyo azinazo iikhalori, ke zidlula kwinkqubo yethu ngaphandle kokwetyiswa kwaye zidibane nethu. microflora emathunjini . Yonke into esiyityayo inefuthe kwi Ukwakhiwa kwe-microbiome yethu yamathumbu , kunye nezimuncumuncu ezenziweyo azikho mehluko. Isifundo kwi Indalo ifumene ukuba i-sweeteners eyenziweyo iguqula ukubunjwa kwamathumbu akho ngeendlela ezinokukhokelela kwiingxaki ezifana nokunyanzeliswa kwe-glucose kunye nokunyanzeliswa kwe-insulin, ukunyusa umngcipheko wesifo sikashukela.
A Uphononongo lophando luka-2016 ifumanise ukuba iiswekethi ezenziweyo zinokuchaphazela ukuhamba kwethu kwamathumbu (amandla okutya okudlula kuwo) kwaye zinokwenza mandundu iziphumo zesifo sesisu, ngakumbi i-bowel syndrome ecaphukisayo. Nangona kunjalo, kuba i-microbiome ixhomekeke kumntu ngamnye, kufuneka kwenziwe izifundo ezininzi zabantu ukucacisa ukuqonda kwethu.
Iindlela ezine ezilula zokunciphisa izimuncumuncu
Kukho ezininzi ukutya okulungileyo kwimpilo yamathumbu , zibandakanya i-sauerkraut, i-kimchi, i-leeks, iimbotyi zamaqunube kunye nokunye, ngoko zama ukugxila kwezo kunokuba nokutya okungahambi kakuhle kuwe. Nangona i-sweeteners inokuba ngomnye waboni ababi kakhulu, oko akuthethi ukuba awukwazi ukuba sempilweni ukuba ngamanye amaxesha uyonwabela into emnandi. Esikhundleni sokuzama ukuzisika ngokupheleleyo, into engekho ngqiqweni kuninzi, gxininisa ekunciphiseni imithombo yeswekile okanye i-sweeteners eyenziwe ngosuku lwakho.
Tshintsha isoda okanye iziselo eziswiti ngeti okanye i-seltzer. Ungalawula iswekile eyongeziweyo xa usenza ikofu okanye iti yakho, kwaye unokufumana isiselo sakho esingenaswekile esine-bubbly silungise kwi-seltzer. Ukongeza amajikijolo afriziwe okanye amaqhekeza e-citrus anokunyusa incasa ngaphandle kokufaka iswekile.
I-snack kwiziqhamo. Xa uva izinyo elimnandi lisiza, fikelela kwi-apile, amaqunube ambalwa okanye i-orenji. Isiqhamo sineswekile yendalo, iivithamini kunye nefayibha, ezinokonyusa impilo yamathumbu ngelixa ukwanelisa umnqweno wento emnandi.
Ziqhelise ukumodareyitha. Ukucwangcisa kwangaphambili ukutya okumnandi kunokukunceda ukhethe ubungakanani besahlulo esifanelekileyo. Kwakhona, qiniseka ukuba ucwangcisela i-snack enempilo ukuze ungabanjwa kunye nento emnandi kwi-pinch. Yonwabela iilekese ngengqondo, nokuba sisiselo okanye kukutya, ukuze uzive waneliseke ngakumbi kuncinci.
Funda iilebhile. Kukho ukutya okuninzi, njengaye ubisi olusekwe kwizityalo kunye neziqholo , leyo inokuba yimithombo ekhohlisayo yeswekile eyongezelelweyo okanye izimuncumuncu ezenziweyo. Endaweni yokusebenzisa ipakethe yesosi evenkileni, zama ukusebenzisa imifuno kunye neziqholo ukuze ukhulise incasa yokutya xa upheka.
Ukufumana iingcebiso ezingakumbi kunye namaqhinga, jonga yethu Iintsuku ezingama-30 Sla umngeni wakho weswekile .
