Ithumbu, elaziwa nangokuthi i-gastrointestinal tract, iyishubhu elide eliqala emlonyeni liyophelela endunu. Njengengxenye ebalulekile yohlelo lokugaya ukudla, ihlanganisa izitho ezihlukahlukene ezihilelekile ekugayeni nasekumunceni ukudla. Ekhuluma ne-indianexpress.com, uDkt Rahul Dubbaka, Umxhumanisi - Gastroenterology, CARE Hospitals, Banjara Hills, Hyderabad uthe amathumbu anesibopho sokuhlukanisa ukudla kube ama-molecule amancane, amunca izakhi ezifana nama-carbohydrate, amaprotheni, amafutha, amavithamini, namaminerali, nokuqeda imikhiqizo engcolile.

"Futhi idlala indima ebalulekile ohlelweni lokuzivikela komzimba, njengoba iqukethe amangqamuzana omzimba akhethekile futhi igcina umphakathi ohlukahlukene wamabhaktheriya anenzuzo asiza ukugcina impilo yamathumbu kanye nokuphila kahle," engeza. Ngakho-ke, kubaluleke kakhulu ukugcina impilo yamathumbu ngokudla okunempilo nokugwema ukudla okuthile.

Ukudla okufanele ukugweme ukuze ube nempilo enhle yamathumbu

Isazi sokudla okunempilo u-Lovneet Batra uye ku-Instagram ukuze abelane ngokudla okuyisithupha okungalungile empilweni yakho yamathumbu. Kunjalo:

Ushukela. Ushukela uqeda amagciwane amathumbu anempilo, angabangela ukuvuvukala emzimbeni.

"Ukudla ngokweqile ushukela ocolile kanye nokudla okunoshukela ophezulu kungakhuthaza ukukhula kwamabhaktheriya ayingozi emathunjini. Lokhu kungaholela ekukhuleni kwamabhaktheriya athile kanye nokuncipha kwamabhaktheriya anenzuzo, ukuphazamisa ibhalansi ye-gut microbiota, "kusho uDkt Dubbaka.

Ama-sweeteners okwenziwa. Ngenxa yokuthi imizimba yethu ayakhelwe ukucubungula (ukugaya) izithako zokwenziwa, ama-sweeteners okwenziwa angabangela impendulo yokuzivikela komzimba ebangela ukuvuvukala.

"Amanye ama-sweeteners okwenziwa, njenge-aspartame ne-sucralose, axhunywe nemiphumela emibi empilweni yamathumbu. Angashintsha ukwakheka kwama-bacteria amathumbu, okungase kuholele ekungalingani kwe-gut microbiota futhi kuthinte impilo yonke yamathumbu," kusho uDkt Dubbaka.

Amafutha agcwele. Amafutha asuthisiwe, isici esiyinhloko sokudla okuthosiwe, nawo aqinile emathunjini, okwenza lokhu kudla kube nzima kakhulu ukuba umzimba wakho ugaye.

"Ukudla okunamafutha angenampilo, njengamafutha agcwele kanye namafutha e-trans, kuye kwahlotshaniswa nemiphumela emibi empilweni yamathumbu. Lawa mafutha angabangela ukuvuvukala emathunjini futhi aguqule ukwakheka kwe-gut microbiota, okungase kuholele ezinkingeni zokugaya ukudla kanye nengozi eyengeziwe yokuphazamiseka okuhlobene namathumbu, "kuchaza uDktDubakka.

Ukudla okucutshungulwe kakhulu (UPFs). Ama-UPF abonakala ngamanani aphezulu kasawoti, amafutha, ushukela, kanye nokuba khona kwezithasiselo zokudla ezahlukene. Ukusetshenziswa okuphezulu kokudla okucutshungulwe kakhulu kungashintsha i-gut microbiota futhi kuholele ekuvuvukeni.

"Ukudla okucutshunguliwe nokucutshungulwa kakhulu kuvame ukuqukatha izithasiselo, izilondolozi, nezithako zokwenziwa. Ngokuvamile zine-fiber ephansi futhi ziphezulu kumafutha angenampilo, ushukela ocolisisiwe, nosawoti. Lokhu kudla kungaphazamisa impilo yamathumbu ngokukhuthaza ukuvuvukala, ukuguqula i-gut microbiota, nokufaka isandla ezimweni ezifana ne-leaky gut syndrome, i-Dr.

Amafutha emifino. Amafutha emifino anesilinganiso esiphezulu se-omega-6 kuya ku-omega-3 fatty acids angabangela ukuqunjelwa nokuvuvukala kanye nokulimala kolwelwesi lwamathumbu.

Utshwala. Utshwala obuningi bungalimaza ulwelwesi lwamathumbu futhi kwandise ukukhiqizwa kwe-endotoxin. Kungase futhi kuholele ekukhuleni kwe-dysbiosis noma ukukhula kwebhaktheriya, okungase kubangele izinkinga ezifana nokungagayeki kahle, i-acid reflux, kanye nokukhula kwebhaktheriya emathunjini amancane (SIBO).

"Utshwala bungaba nemiphumela eyingozi empilweni yamathumbu uma buphuzwa ngokweqile. Bungalimaza ulwelwesi lwamathumbu, luphazamise ukumuncwa kwezakhi, luphazamise i-gut microbiota, futhi lube nomthelela ezimweni ezifana nesifo sesibindi esidakayo kanye nokuvuvukala kwesisu ".

Ngaphandle kwalokhu, ngokusho kukaDkt Dubbaka, imithi ethile, njengama-antibiotics, ingaphazamisa impilo yamathumbu ngokuthinta ibhalansi ye-gut microbiota. "Ama-antibiotics, nakuba kudingekile ezimweni eziningi, angaphinde abulale amabhaktheriya anenzuzo kanye nayingozi, okuholela ekungalingani kwe-gut microbiota kanye nokuphazamiseka okungenzeka kokugaya ukudla," uyachaza.

Yiba nemicu yempilo engcono yamathumbu

Ukudla okune-fiber ephansi kungaphazamisa impilo yamathumbu ngokunciphisa ukuhlukahluka kanye nobuningi bamabhaktheriya amathumbu anenzuzo. "I-Fiber isebenza njenge-prebiotic, inikeza ukondliwa kwamagciwane anenzuzo emathunjini. Ngaphandle kwe-fiber eyanele, lawa magciwane angase anciphise, okuholela ekungalingani kwe-gut microbiota, "kuphetha uDkt Dubbaka.