I-Gut Feeling: Kungani Ukudla Okuvutshiwe Kungumngane Ongcono Womzimba Wakho

Izimbiza nezitsha ezahlukahlukene ze-kimchi, i-sauerkraut, i-kefir, i-kombucha, kanye nemifino ebilisiwe zihlelwe etafuleni lokhuni lasemaphandleni ekukhanyeni kwemvelo. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Okuthathwayo Okubalulekile

• Ukudla okubilisiwe kusekela impilo yamathumbu futhi kuthuthukisa ukugaya ukudla.
• Ama-probiotic atholakala kulokhu kudla aqinisa amasosha omzimba.
• Ukubaluleka komlando kuvela endimeni yazo ekulondolozweni kokudla.
• Ucwaningo lwesayensi olwandayo lusekela izinzuzo zabo zezempilo.
• Ukusetshenziswa njalo kungaholela ekuthuthukisweni kwempilo yonke.

Kuyini Ukudla Okubilisiwe?

Ukudla okubilisiwe yizinto ezidlule enkambisweni yemvelo. Kule nqubo, imvubelo namagciwane kuguqula ama-carbohydrate abe ama-asidi noma utshwala. Lokhu kwenza ukudla kunambitheke kangcono futhi kusiza ukuthi kuhlale kusha isikhathi eside.

Ukudla okuningi kuyabiliswa, njenge-yogurt, i-kefir, kanye ne-soy sauce. Futhi, izitsha ezifana ne-sauerkraut, i-kimchi, kanye ne-kombucha ziyabiliswa. Zonke zinokunambitheka okukhethekile nezinzuzo zezempilo, ezithandwa ngabantu yonke indawo.

Ukubilisa sekukhona iminyaka engaba yi-10,000. Ngaphambi kweziqandisi, abantu babekusebenzisa ukugcina ukudla kusha. Amasiko ahlukene aye enza ukudla kwawo okubilisiwe, okubonisa ukuthi kuvame kangakanani emasikweni okudla. Ukudla okubilisiwe akusikho ukudla nje kuphela; kubonisa ukuthi abantu bathole kanjani izindlela zokugcina ukudla kukuhle isikhathi eside.

Njengoba abantu abaningi beqala ukuthanda ukudla okubilisiwe, ukwazi ukuthi kuyini nokuthi kuvelaphi kubalulekile. Kusisiza sibone ukubaluleka kwako ekudleni kwethu namuhla.

Indlela Ukuvutshelwa Okusebenza Ngayo

Inqubo yokubilisa iyamangalisa ngempela. Kungushintsho lwe-biochemical lapho ama-microorganism athile, njenge-lactic acid bacteria (LAB), eguqula ushukela abe ama-acid noma utshwala. Lolu shintsho lunezela ubumuncu obuhlukile ekudleni futhi luthuthukisa ukunambitheka nokulondolozwa kwako.

Ama-asidi enziwa ngesikhathi sokubilisa asiza ukugcina ukudla kuphephile ngokuvimbela amagciwane amabi ukuthi angakhuli. Amagciwane amahle enza ukudla kube nempilo futhi kube nokudla okunempilo. Lokhu kudala nama-probiotic, alungele impilo yamathumbu ethu.

Ukubilisa kuyinqubo eyinkimbinkimbi eyenza ukudla kunambitheke kangcono futhi kube nempilo. Kuhilela:

• Ama-microorganism afana nama-bacteria nemvubelo aqala ukubila.
• Ama-asidi anika ukudla ukunambitheka okumuncu futhi asize ekukulondolozeni.
• Ukuhlukaniswa kwama-carbohydrate ayinkimbinkimbi abe alula okulula ukuwagaya.

Ukufunda ngokubilisa kusisiza sibone ukunambitheka okumnandi kanye nezinzuzo zezempilo zokudla okubilisiwe. Kubonisa ukuthi ukusebenzisa amagciwane kungenza kanjani ukudla kube kuhle kithi.

Ama-Probiotics Nendima Yawo Empilweni

Ama-probiotics angama-bacteria awusizo asiza ukugcina amathumbu ethu ephilile. Atholakala ekudleni okubilisiwe njenge-yogurt kanye ne-sauerkraut. Lawa ma-microorganisms ayisihluthulelo se-biome yamathumbu elinganiselayo, okubalulekile ekugayweni kokudla kanye nempilo iyonke.

Izinhlobonhlobo zokudla okunama-probiotic okuhlanganisa i-sauerkraut, i-kimchi, i-kombucha, ushizi, isinkwa, kanye nenyama eselashiwe etafuleni lase-rustic. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Ukwengeza ama-probiotic ekudleni kwethu kungaletha izinzuzo eziningi zezempilo. Izifundo zibonisa ukuthi angasiza nge-irritable bowel syndrome, aqinise amasosha omzimba wethu, futhi athuthukise ngisho nemizwa yethu. Ama-probiotic asekela ukukhula kwamagciwane amahle emathunjini ethu.

Kulula ukwengeza ama-probiotic ekudleni kwethu kwansuku zonke. Ukudla okufana ne-yogurt, i-kefir, ne-sauerkraut kuyimithombo emihle. Ukudla lokhu kudla akugcini nje ngokunezela ukunambitheka kodwa futhi kuthuthukisa impilo yethu.

• Kukhuthaza ukumuncwa kwezakhamzimba
• Kuthuthukisa ukusebenza komzimba
• Isekela ukucaca kwengqondo kanye nesimo sengqondo

Kubalulekile ukuqonda indima yala mabhaktheriya awusizo. Asiza ukugcina i-microbiome yethu ilinganisela, isekela ukugaya kwethu kanye nempilo yethu iyonke. Ngokwamukela ama-probiotic, singabona intuthuko enkulu empilweni yethu nasenhlalakahleni yethu.

Izinzuzo Zempilo Yokugaya Ukudla Okubilisiwe

Ukudla okubilisiwe kuhle kakhulu empilweni yakho yokugaya ukudla. Kugcwele ama-probiotic, asiza i-microbiome yamathumbu akho. Leli yiqembu lezinto eziphilayo ezincane ezisiza ekugayeni ukudla futhi zigcine amathumbu akho ephilile.

I-yogurt, i-kefir, ne-sauerkraut kuyizibonelo zokudla okubilisiwe. Ukuzidla njalo kungathuthukisa ibhalansi yamathumbu akho. Lokhu kuholela ekugayweni okungcono.

Izifundo zibonisa ukuthi ukudla okubilisiwe kungasiza nge-irritable bowel syndrome (IBS). Izimpawu ezifana nokuqunjelwa kanye nokuqunjelwa zingase zibe ngcono. Ama-probiotics kulokhu kudla athuthukisa indlela amathumbu akho asebenza ngayo.

Futhi, ukubilisa kwenza izakhamzimba zimuncwe kalula. Lokhu kusho ukuthi uthola izakhamzimba ezengeziwe ekudleni okudlayo.

Ukudla ukudla okuhlukahlukene okubilisiwe kungasiza impilo yakho yokugaya ukudla. Kuyindlela elula yokuzizwa ungcono nokugcina amathumbu akho elinganisela. Ukuhlola lokhu kudla kungaholela ohlelweni olunempilo lwamathumbu.

Ukuthuthukisa Isimiso Sakho Sokuzivikela Emzimbeni Ngokudla Okubilisiwe

Ukudla okubilisiwe kuyisihluthulelo samathumbu anempilo, okuqinisa amasosha omzimba. I-microbiome yamathumbu elinganiselayo ibalulekile ukuze kube nesimiso sokuzivikela somzimba esiqinile. Ngaphandle kwayo, cishe sizogula.

Ama-probiotic ekudleni okubilisiwe asiza imizimba yethu ukulwa nezifo kangcono. Ukudla lokhu kudla njalo kugcina amathumbu ethu ephilile. Lokhu kusekela amasosha omzimba aqinile.

I-yogurt, i-kimchi, ne-sauerkraut kugcwele ama-probiotic kanye nezakhamzimba ezibalulekile njenge-vitamin C ne-zinc. Lokhu kusiza amasosha omzimba wethu ukuthi asebenze kahle. Ukwengeza lokhu kudla ekudleni kwakho kungathuthukisa impilo yakho futhi kuvimbele ukutheleleka.

Ukudla Okubilisiwe Nempilo Yengqondo

Izifundo zakamuva zibonisa ukuxhumana phakathi kokudla okubilisiwe nempilo yengqondo. Zembula ukuthi amathumbu ethu athinta kanjani isimo sethu sengqondo kanye nokucabanga. Ukudla okufana ne-yogurt ne-sauerkraut kubalulekile ngoba kuqukethe ama-probiotic.

Ama-probiotic akulokhu kudla angasiza ekukhathazekeni nasekucindezelekeni. Asiza ekwenzeni i-serotonin, isinzinzisi semizwa. Lokhu kusikisela ukuthi ukudla ukudla okubilisiwe kungathuthukisa impilo yengqondo ngokwemvelo.

Lokhu kudla kuhle emathunjini ethu futhi kungase kusize nemizwa yethu. Njengoba ucwaningo olwengeziwe lufika, izinzuzo zama-probiotic empilweni yengqondo ziya ngokuya zicaca. Lokhu kungaholela ezindleleni ezintsha zokunakekela izingqondo zethu.

Ukudla okubilile etafuleni okunomuntu ozindlayo kanye nemifanekiso eyenziwe ngesitayela ye-axis yobuchopho bobuchopho ngemuva. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Ukudla Okubilisiwe kanye Nempilo Yenhliziyo

Ukudla ukudla okubilisiwe kungathuthukisa kakhulu impilo yenhliziyo. Izifundo zibonisa ukuthi kusiza ukwehlisa i-cholesterol, okuyisihluthulelo sokugwema izifo zenhliziyo. Ukwengeza ukudla okufana ne-yogurt enamafutha aphansi kanye ne-kimchi ekudleni kwakho kungasiza futhi ekugcineni umfutho wegazi ulawulwa. Lokhu kudla kugcwele ama-probiotic, alungele amathumbu akho kanye nenhliziyo.

Ochwepheshe bathi kufanele sidle ukudla okubilisiwe nsuku zonke. Amabhaktheriya amahle akuwo asiza ekugayweni kwamafutha futhi athuthukise i-cholesterol. I-Kimchi, eyintandokazi yaseKorea, igcwele i-fiber nezakhamzimba ezinhle enhliziyweni.

Kubalulekile ukugxila empilweni yenhliziyo, njengoba isifo senhliziyo siba sivame kakhulu. Ukwenza izinguquko ezincane kulokho esikudlayo kungenza umehluko omkhulu empilweni yethu iyonke.

Ukuphathwa Kwesisindo Nokudla Okubilisiwe

Ukudla okubilisiwe kuhle kakhulu ekulawuleni isisindo. Kusiza ukugcina amathumbu ephilile, okuyisihluthulelo sesisindo esilinganiselayo. Ama-probiotics kulokhu kudla akhulisa ukusebenza kwe-metabolism, esiza umzimba ukuthi usebenzise izakhamzimba kangcono futhi ugcine amafutha amancane.

Amanye ama-probiotic angcono ekusizeni ekunciphiseni isisindo. Isibonelo, i-Lactobacillus gasseri inganciphisa amafutha esiswini. Ezinye izinhlobo zandisa ukusetshenziswa kwamandla. Ukwengeza ukudla okufana ne-yogurt, i-kefir, ne-kimchi ekudleni kwakho kungathuthukisa impilo yamathumbu futhi kusize ngesisindo.

Kunezindlela eziningi zokusebenzisa ama-probiotics ukulawula isisindo:

• I-yogurt ecebile ngamasiko aphilayo
• I-Kefir njengesiphuzo se-probiotic
• Imifino ebilisiwe njenge-sauerkraut
• I-Kimchi enokuqukethwe kwayo okucebile kwama-probiotic

Ukwengeza ukudla okubilisiwe ekudleni kwakho kungathuthukisa imetabolism. Lokhu kungasiza ekulawuleni isisindo.

Ezinye Izinzuzo Zempilo Zokudla Okubilisiwe

Ukudla okubilisiwe kwenza okungaphezu nje kokusiza ekugayweni kokudla futhi kuqinise amasosha omzimba. Kuphinde kuthuthukise impilo ye-metabolism, okwenza kube kuhle kunoma yikuphi ukudla. Lokhu kudla kugcwele ama-antioxidants, alwa nokucindezeleka kwe-oxidative futhi akusize uhlale uphilile.

Imiphumela yokulwa nokuvuvukala kokudla okubilisiwe ibalulekile. Ukuvuvukala okungapheli kungaholela ezifweni zenhliziyo nesifo sikashukela. Ukudla lokhu kudla njalo kungasiza ekulawuleni ukuvuvukala futhi kwehlise ingozi yalezi zifo.

Izifundo zibonisa ukuthi ukudla okubilisiwe kungase futhi kwehlise ingozi yezifo ezingamahlalakhona kanye neminye imidlavuza. Amakhemikhali asebenzayo kulokhu kudla adlala indima enkulu ekusekeleni impilo yesikhathi eside. Nazi ezinye izinzuzo:

• Ukusekelwa kwempilo ye-metabolic
• Ukunciphisa ukucindezeleka kwe-oxidative ngokusebenzisa ama-antioxidants
• Ukuphathwa kokuvuvukala
• Ukwehla okungenzeka kwengozi yomdlavuza

Njengoba sifunda kabanzi ngokudla okubilisiwe, sibona ukuthi kungathuthukisa kanjani impilo ngezindlela eziningi. Ukukufaka ekudleni kwakho kungenza impilo yakho ibe ngcono futhi iphile kahle.

Umfanekiso we-kimchi, i-sauerkraut, i-kombucha, neyogathi onomdwebo we-anatomical wamathumbu nezinzuzo zezempilo. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Izinhlobo Ezivamile Zokudla Okubilisiwe

Ukudla okubilisiwe kugcwele izinzuzo zezempilo kanye nokunambitheka okumnandi. I-yogurt, i-tempeh, i-kimchi, kanye ne-kombucha ngezinye zezintandokazi kakhulu. Ngayinye inikeza izakhamzimba ezihlukile kanye nama-probiotic.

I-yogurt ithandwa kakhulu ngenxa yokuthungwa kwayo okukhilimu kanye nama-probiotic. Izinhlobo ezahlukene zinamabhaktheriya ahlukahlukene awusizo. Lawa asiza empilweni yamathumbu futhi aqinise amasosha omzimba.

I-Tempeh ivela e-Indonesia futhi yenziwe ngama-soya. Ineprotheni eningi futhi ilungele abantu abadla imifino kuphela. Iphinde ibe nama-probiotic ayo.

I-Kimchi isidlo saseKorea esenziwe ngemifino ebilisiwe njengeklabishi nama-radish. Inephunga likagalikhi, ijinja, nezinongo. I-Kimchi igcwele amavithamini nama-probiotic, okuthuthukisa ukugaya ukudla futhi ifaka izinongo ekudleni.

I-Kombucha iyitiye elibilisiwe eligcwele ama-antioxidants. Liyavutha futhi liza nokunambitheka okuningi, ngenxa yezithelo noma amakhambi. Lithandwa ngabaningi ngenxa yokunambitheka kwalo okuqabulayo.

Lokhu kudla okubilisiwe kwenza ukudla kwethu kube ngcono futhi kusisiza sihlale siphilile. Ukudla izinhlobo ezahlukene zakho kungathuthukisa ukugaya ukudla kanye nempilo iyonke.

Ukuphepha kanye nemiphumela emibi yokudla okubilisiwe

Ukudla okubilisiwe kuhle empilweni yakho, kodwa kubalulekile ukwazi ngokuphepha kwakho kanye nemiphumela yako emibi. Iningi labantu lingakudla lokhu kudla ngaphandle kwezinkinga. Kodwa, abanye bangase bazizwe benomoya futhi bevuvukala ekuqaleni. Lokhu kungenxa yokuthi amagciwane abo amathumbu ashintsha ngokushesha.

Uma upheka ukudla okubilisiwe ekhaya, qaphela. Sebenzisa izindlela zokupheka ezinhle futhi ugcine izinto zihlanzekile ukuze ugweme izinkinga. Nazi ezinye izeluleko zokubilisa ekhaya okuphephile:

• Sebenzisa imishini nezitsha ezihlanzekile ukuze unciphise izingozi zokungcola.
• Gada amazinga okushisa okuvutshelwa ukuze ugweme ukukhula kwamagciwane ayingozi.
• Nambitha ama-ferment akho endleleni ukuqinisekisa ukuthi akhula kahle.

Ukwazi lawa macebiso okuphepha kwenza ukujabulela ukudla okubilisiwe kube ngcono. Kuphinde kusize ekugwemeni noma yimiphi imiphumela emibi.

Isiphetho

Ukufaka ukudla okubilisiwe ekudleni kwakho kunezinzuzo eziningi. Kungakwenza uzizwe ungcono ngokomzimba nangokwengqondo. Lokhu kudla kusiza ekugayweni kokudla, kuqinise amasosha omzimba wakho, futhi kusize nasekulawuleni isisindo.

Azigcini nje ngokuhle kuwe kodwa futhi zengeza ukunambitheka ekudleni kwakho. Lokhu kwenza kube lula ukudla okunempilo nsuku zonke.

Ukuhlola ukudla okuhlukahlukene okubilisiwe njenge-yogurt, i-kefir, i-sauerkraut, ne-kimchi kubalulekile. Ngayinye inokunambitheka kwayo kanye nezinzuzo zayo zempilo. Ukuzama kungenza ukudla kwakho kujabulise futhi kube nempilo.

Uma ucabanga ngalokho okufanele ukudle, khumbula ukuthi ukudla okubilisiwe kuyindlela emnandi yokuba nempilo enhle. Kuyanelisa izinzwa zakho zokunambitha futhi kuthuthukise impilo yakho. Qala ukujabulela izinzuzo zokubilisa namuhla.

Impilo esekhona ye-sauerkraut, i-kimchi, iyogathi, i-kefir, ne-kombucha kungemuva elihlanzekile elinokukhanya okuthambile. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Ukufunda Okuqhubekayo

Uma ukujabulele lokhu okuthunyelwe, ungaphinda uthande lezi ziphakamiso:

• I-Psyllium Husks Yezempilo: Thuthukisa Ukugaya, I-Cholesterol Ephansi, kanye Nokweseka Ukuncipha Kwesisindo
• Iminqumo kanye Amafutha omnqumo: Imfihlo YaseMedithera Yokuphila Isikhathi Eside
• Umphumela we-carrot: imifino eyodwa, izinzuzo eziningi