Iindlela ezili-10 zokuphucula iBacteria yakho yamathumbu

Kukho iindlela ezininzi onokuthi uphucule ukulinganisela kunye nokwahlukana kweebhaktheriya ezihlala emathunjini akho. Amathumbu anempilo abalulekile kwimpilo yakho yonke kwaye inokukhokelela kuluhlu lweenzuzo, ukusuka ekukhuselekeni okungcono ukuya ekulahlekeni kobunzima.

Ukonyusa umthamo wakho wokutya okusekelwe kwizityalo linyathelo elibalulekileyo lokuxhasa i-microbiome enempilo. Imifuno, iziqhamo, iinkozo, kunye nemifuno zizityebi kwifiber kunye nezinye izondlo ezixhasa iibhaktheriya eziphilileyo.

Ukutya okutyebileyo kwe-prebiotic okufana ne-kimchi, i-sauerkraut, i-miso, i-yoghurt, kunye ne-kombucha zonke ziyimithombo elungileyo yeebhaktheriya eziluncedo emathunjini. Zikwaxinanisa iibhaktheriya ezingekho mpilweni ezinokuthi zonakalise amathumbu akho kunye nomzimba wakho wonke.

Ukulala ngokwaneleyo yenye indlela yokugcina ibhaktheriya yamathumbu akho onwabile kwaye esempilweni. Ayincedi kuphela inkqubo yakho yokugaya ukutya kakuhle, kodwa inokuthintela uxinzelelo olungapheliyo ekulimazeni i-microbiome yakho.

Ukuba ufuna ukwazi indlela yokuphucula amathumbu akho amathumbu, qhubeka ufunda eli nqaku. 

Yintoni Impilo Yamathumbu?

Amathumbu akho ayinxalenye ebalulekileyo yempilo yakho, kungekhona nje ngokuba inceda ekugayweni kodwa nangenxa yokuba idlala indima kwindlela oziva ngayo kunye nomoya wakho jikelele. Inkqubo yakho ye-nervous enteric inxibelelana nengqondo, ithumela imiyalezo malunga nento eyenzekayo ngaphakathi emzimbeni wakho.

The ithumbu lesisu iqulethe inkqubo entsonkothileyo ye-ecosystem yebhaktiriya, ekhusela umzimba kwiintsholongwane kunye nomngundo ngelixa ikwanceda ukugcina ulwelwesi lwamathumbu luqinile. Xa esi sithintelo singena lula, imeko eyaziwa ngokuba yisisu esivuzayo, ii-microorganisms ezinobungozi zinokudlula kwaye zikugulise.

Xa oku kusenzeka, kunokukhokelela kuthotho lweempawu ezingathandekiyo, kuquka ukuqunjelwa, igesi, urhudo, ukuqhina, nokuncipha komzimba. Iimpawu azisoloko zilula ukuzichaza, kodwa ukuba zenzeka ngaphezulu kweentsuku ezimbalwa, lixesha lokufumana uncedo lwezonyango.

Iindlela ezili-10 zokuphucula iBacteria yakho yamathumbu

Iibhaktheriya zamathumbu akho zidlala indima enkulu kwimpilo yakho iyonke, kubandakanya amanqanaba akho amandla kunye nomoya. Ziphembelela ukukwazi kwakho ukwetyisa nokufunxa izondlo, zithintele usulelo, kwaye ziphucule amajoni akho omzimba. Nazi ezinye iingcebiso zokuphucula amathumbu akho amathumbu. 

Guqula ukutya kwakho

Ukutshintsha ukutya kwakho kunokuba yindlela efanelekileyo yokuphucula impilo yamathumbu akho. Ukutya ukutya okuhlukahlukeneyo okuphantsi kweswekile esetyenzisiweyo, ityuwa, kunye ne-sweeteners eyenziweyo kunokukunceda ukuba wakhe ibhaktheriya elungileyo emathunjini akho. Yitya iintlobo ngeentlobo zeziqhamo kunye nemifuno kunye nomlinganiselo ophakathi weenkozo ezipheleleyo. Le yeyona mithombo ilungileyo yezondlo ukunceda iibhaktheriya zamathumbu akho zichume.

Yitya imifuno kunye neziqhamo ezininzi

Ukufumana imifuno eyaneleyo kunye neziqhamo kubalulekile kwimpilo yamathumbu akho. Zityebile kwifiber, iivithamini kunye neeminerali. Kufuneka uzame ukutya ubuncinci bemveliso entsha yonke imihla. Eyona nto ingcono onokuyenza kukufumana iindidi ezahlukeneyo zemibala kunye neentlobo. Ukuba umtsha ekutyeni imifuno, qala ngokuzama iindidi ezimbalwa ezahlukeneyo. Oku kuya kukukhuthaza ukuba utye ngakumbi.

Yitya Ukutya Okuvundisiweyo

Xa utya ukutya okuvundisiweyo, wongeza iintsholongwane zamathumbu akho ngokongeza ezona zilungileyo kwinkqubo yakho. Bakwanceda ukubuyisela i-microbiome yakho yamathumbu kuzuko lwayo lwangaphambili emva kokuthatha i-antibiotics. Ukuba ufuna ukubandakanya ukutya okuvundisiweyo okuthe kratya kwisidlo sakho, luluvo oluhle ukuqala ngeemali ezincinci kwaye ngokuthe ngcembe wandise isixa osityayo. 

Yitya ukutya kwe-Prebiotic

Unokunyusa inani leebhaktheriya ezilungileyo zamathumbu emzimbeni wakho ngokutya ukutya kwe-prebiotic. Ezi ziphezulu kwifiber enyibilikayo kunye ne-insoluble, ekhuthaza umgudu ophilileyo wesisu kunye nokuxhasa imikhwa yesiqhelo yamathumbu. Iibhanana zi umthombo wendalo we-prebiotics. Zikwanazo nomxholo ophezulu wamanzi, ngoko ke zilungile kwi-hydration.

Yidla Iinkozo Ezipheleleyo

Ukutya okuziinkozo yinxalenye ebalulekileyo yokutya okunempilo, ngakumbi kubantu abanengxaki yokugaya ukutya njengegesi, ukuqhina, kunye norhudo. Banikezela ngeentlobo ngeentlobo zezondlo, kuquka i-fiber kunye neprotheni. Bakwanegalelo kwi-balanced gut microbiome kunye nomngcipheko ophantsi wezifo ezingapheliyo.

Ukutya ukutya okutyebileyo kwiiPolyphenols

Enye yeendlela ezilungileyo zokuphucula amathumbu akho amathumbu kukutya ukutya okutyebileyo kwiipolyphenols. Ezi zixhobo zifumaneka kwiintlobo ezininzi zokutya kwaye ziyaziwa ngokuphucula umsebenzi wokugaya ukutya kunye nokunciphisa umngcipheko wezifo ezininzi ezingapheliyo, kubandakanywa nesifo senhliziyo kunye nomhlaza. Amaqunube anemibala eqaqambileyo, iziqholo, kunye namandongomane eyona mithombo ilungileyo yeepolyphenols.

Yandisa ukutya kwakho kweeProbiotics

Iiprobiotics ziluncedo ekugcineni iibhaktheriya zamathumbu akho kwaye zikwenza uzive ungcono. Baziwa nangokukwazi kwabo ukunceda ukunciphisa ukuvuvukala emzimbeni. Unokongeza ezinye zezi ntsholongwane zilungileyo kwisidlo sakho ngokutya kunye nezongezelelo. 

Yehlisa Amanqanaba Oxinzelelo Lwakho

Xa uxinezelekile, ingqondo ithumela imiqondiso kwiidlala zeadrenal, ezikhupha iintlobo ngeentlobo zeehomoni zoxinzelelo. Ukuba noxinzelelo oluninzi kunokukhokelela kwimiba yokwetyisa, njengokungagayeki, isitshisa, kunye neentlungu zesisu. Isenokwandisa iingxaki zempilo yamathumbu esele ikhona, efana ne-leaky gut syndrome kunye ne-IBS.

Yitya kancinci

Ukutya ngokucothayo yenye yeendlela ezilungileyo zokuphucula impilo yamathumbu akho kwaye uzive ugcwele. Kwakhona kukunceda wenze ukhetho olungcono lokutya, olunokukunceda unciphise umzimba. Uphononongo lubonise ukuba abantu abatya ngokukhawuleza bavame ukuba nzima kwaye bafumane ubunzima obuninzi ngokuhamba kwexesha. Ukongezelela, basoloko bengacoli kakuhle yaye abaziva banelisekile kukutya kwabo.

Khangela Ukunganyamezeli Ukutya

Ukuthatha ixesha lokujonga ukunganyamezeli kokutya kunokuba yenye yezona ndlela zisebenzayo zokuphucula impilo yamathumbu akho. Oku kunokukunceda ukuba uthintele ukusabela kukutya okuyingozi kwinkqubo yakho yokwetyisa kwaye kube lula ukuphinda ukubuyisela ngokucothayo njengoko amathumbu akho ephilisa.

Iindidi zokutya kwiMpilo yeGut

Ukuba nesisu esisempilweni yinxalenye ebalulekileyo yempilo entle, njengoko kunceda ukulawula iswekile yegazi, ukomeleza ukhuseleko kunye nokuthintela izifo. Ukufezekisa ukutya okusemgangathweni okukhuthaza impilo yamathumbu, yidla ukutya okuhlukeneyo kwaye ugxininise kwi-fiber ephezulu, ukutya okusekelwe kwizityalo. Nalu uluhlu lokutya onokukutya ukuphucula impilo yakho yamathumbu. 

  • Ukutya kweFayibha ephezulu
  • Garlic
  • Iintsholongwane kunye neeProbiotic
  • Ukutya okunamanzi
  • Collagen-Boosting Ukutya

Sebenzisa iColon Broom App ukuphucula impilo yakho yamathumbu

Ukuba ukhe waphathwa kukuqhinwa, uyazi ukuba inokuba ngamava alusizi. Ngethamsanqa, kukho isisombululo sokunceda ukunciphisa le ngxaki.

Sebenzisa iColon Broom ukuphucula impilo yakho yamathumbu. Ukongeza kokutya okunempilo kunye nokuzilolonga rhoqo, isongezelelo sokucoca ikholoni yindlela entle yokubuyisela inkqubo yakho yokugaya ukutya. Ngaphandle kokuphucula ukuhamba kwakho kwamathumbu, kunokunciphisa ukuvuvukala kwindlela yokugaya.

Isithako esiphambili solu longezelelo yi-psyllium husk powder, ephethe iipropati ezinokunciphisa uxinzelelo lwegazi kunye namanqanaba e-cholesterol. Kwakhona kunokunyusa amandla kunye nokukhuthaza ukulahleka kwesisindo.

isiphelo

Ukuba nesisu esinempilo kudlala indima ebalulekileyo kwimpilo yakho yonke kunye nokuphila kakuhle. Umgudu wokwetyisa liziko eliphambili lokungena kwizondlo, iziko lonxibelelwano, kunye nomlwi wezifo. Ukukhuthaza amathumbu anempilo, yenza utshintsho olulula olulula kwindlela otya ngayo, ukunciphisa uxinzelelo, kwaye ulale ngokwaneleyo. Ukongeza iiprobiotics ekudleni kwakho kunokugcina umzimba wakho ulungelelene kwaye ulwe neebhaktheriya ezimbi emathunjini. Ukulandela ezi ngcebiso kunokunceda ukuphucula impilo yamathumbu akho kwaye unciphise iimpawu ezinjengokudumba, urhudo, okanye ukuqhina.