Yuav ua li cas sau cov zaub mov kom koj lub hlwb toned

2024 Tus sau: Malcolm Clapton | [email protected]. Kawg hloov kho: 2024-01-13 01:43

Ib qho excerpt los ntawm phau ntawv "Kev Noj Qab Haus Huv rau Lub Siab" los ntawm neuroscientist thiab noj zaub mov Lisa Mosconi, uas tau kawm txog qhov teeb meem loj.

Qhia prebiotics

Ua ntej tshaj plaws, kev noj qab haus huv ntawm plab hnyuv siab raum yog nyob ntawm kev noj cov zaub mov prebiotic thiab probiotic.

Cov kab mob hauv cov carbohydrates no muaj nyob hauv cov khoom noj uas tsis yog qab zib, tab sis muaj qee yam qab zib qab zib, xws li dos, asparagus, artichokes thiab burdock hauv paus. Koj tseem yuav pom ntau prebiotics hauv txiv tsawb, qej, oats, thiab mis nyuj.

Lisa Mosconi: koj puas xav tau ntau tus thwjtim?

Qee cov oligosaccharides tau txais kev saib xyuas tsis yog rau lawv cov txiaj ntsig zoo rau microbiome tus phooj ywg, tab sis kuj rau lawv lub peev xwm txo cov roj cholesterol, tiv thaiv qog noj ntshav, thiab tshem tawm cov co toxins. Cov no suav nrog beta-glucans pom hauv cov nceb (reishi thiab shiitake nceb tau kawm ntxiv) thiab glucomannans, uas muaj ntau hauv cov kua txiv aloe vera. Kuv yog tus kiv cua loj ntawm ob qho tib si, yog li kuv yuav nco ntsoov npog lawv kom ntxaws ntxiv hauv tshooj tom ntej.

Noj fiber ntau

Tsis tas li ntawd, cov khoom noj muaj fiber ntau yog qhov tseem ceeb rau kev noj qab haus huv ntawm peb cov microbiome, vim lawv txhawb kev ua haujlwm ntawm lub plab zom mov kom zoo. Kev noj qab haus huv kev zom zaub mov yog tus yuam sij kom tshem tawm cov khoom pov tseg, cov co toxins thiab cov kab mob tsis zoo, txhua yam uas tuaj yeem ua rau koj lub plab zom mov ua rau lub sijhawm.

Cruciferous zaub xws li broccoli, txiv hmab txiv ntoo muaj fiber ntau thiab txiv hmab txiv ntoo, txhua hom nplooj ntsuab, nrog rau legumes thiab unsweetened whole grains yog cov zoo tshaj plaws ntawm fiber ntau peb yuav tsum noj tsis tu ncua kom peb lub plab noj qab nyob zoo.

Lisa Mosconi: koj puas xav tau ntau tus thwjtim?

Yuav khoom noj fermented

Ntxiv nrog rau prebiotics thiab fiber ntau, peb lub plab microbes greedily tua cov khoom noj probiotic. Lawv muaj cov kab mob nyob (probiotics) uas, ib zaug hauv GI ib puag ncig, koom nrog peb cov neeg zoo microbiotics. Probiotics tau txais lawm thaum lub sij hawm fermentation ntawm cov khoom noj, nrog rau fermentation ntawm mis nyuj, uas ua rau yogurt thiab kefir, tab sis kuj pom nyob rau hauv sauerkraut, xws li zaub qhwv. Yog xav paub ntxiv txog kev taw qhia txog lub ncauj lus no, saib Tshooj 12.

Tsis txhob noj tshuaj tua kab mob yog tias ua tau

Nws yog ib qho tseem ceeb kom paub tsis yog cov zaub mov twg yuav tsum suav nrog hauv koj cov zaub mov, tab sis yuav tsum tsis txhob noj dab tsi. Txhua yam zaub mov los yog yam khoom uas ua rau lub plab tsis zoo (xws li mob plab lossis plab hnyuv) tuaj yeem ua rau peb cov microbiome.

tuav thawj kab hauv daim ntawv teev npe "Armed thiab txaus ntshai heev." Cov microbiome reacts tsis zoo rau kev noj tshuaj ntau dhau ntawm cov tshuaj tua kab mob, vim tias cov txiv neej no yog cov neeg tua neeg nto moo thiab ua kom puas tsuaj rau ob qho tib si muaj txiaj ntsig thiab tsim kev puas tsuaj.

Txog rau thaum Tsov Rog Ntiaj Teb Zaum II, thaum muaj mob xws li mob ntsws lossis mob kis kab mob yuav luag txhua zaus tuag, cov tshuaj tua kab mob zoo li yeej zoo. Txawm li cas los xij, qhov no tsuas yog txiav txim siab tsuas yog ntev npaum li cov tshuaj tua kab mob craze tsis ua rau muaj kev sib kis ntawm cov kab mob tiv thaiv lawv. Nyob rau tib lub sijhawm, ib qho teeb meem ntxiv tshwm sim vim qhov tsis txaus ntseeg thiab kev ua kom lub plab hnyuv microflora tshwm sim los ntawm cov tshuaj no.

Kuv yeej tsis txhawb kom koj tso tshuaj tua kab mob thaum koj xav tau. Txawm li cas los xij, ntau tus neeg tsim txom lawv raws li kev ntsuas kub ntxhov lossis tsuas yog coj lawv rau hauv rooj plaub xwb. Yog li, kuv pheej hnov tias: "Kuv mob khaub thuas, kuv yuav tsum tau noj tshuaj tua kab mob." Tsis zoo li kev ntseeg nrov, qhov no tsis yog txhua yam, txij li tus mob khaub thuas tsis yog los ntawm cov kab mob, tab sis los ntawm cov kab mob. Nco ntsoov tias ntau tus kws kho mob hauv Tebchaws Europe pom zoo noj (lossis noj cov tshuaj probiotics) ua ntej lossis thaum siv tshuaj tua kab mob los tiv thaiv koj cov kab mob GI thiab txhawb koj cov microbiome.

Tom qab noj tshuaj, zaub mov yog qhov tseem ceeb thib ob uas cuam tshuam rau kev zom zaub mov. Cov tshuaj tua kab mob nkag mus rau hauv lub cev nkaus xwb, tab sis cov zaub mov tas li cuam tshuam rau cov xwm txheej thiab kev noj qab haus huv ntawm cov hnyuv. Ntawm tag nrho cov khoom noj uas muaj kev cuam tshuam tsis zoo rau microbiome, cov nqaij ua tiav yog suav tias yog qhov phom sij tshaj plaws.

Lisa Mosconi: koj puas xav tau ntau tus thwjtim?

Ntseeg nws los tsis, nqaij tuaj yeem yog qhov tseem ceeb ntawm "superbugs." Tsiaj txhu tsa nyob rau hauv mega-ua liaj ua teb tau txais cov tshuaj tua kab mob tsawg nyob rau hauv kev saib xyuas niaj hnub los tiv thaiv kev kis kab mob uas tsis muaj kev tiv thaiv thaum khaws cia hauv qhov chaw nruj thiab tsis huv. Qhov tseeb, ntawm tag nrho cov muag tshuaj tua kab mob hauv Teb Chaws Asmeskas, 80% yog yuav rau tsiaj txhu thiab tsis yog rau tib neeg! Qhov teeb meem yog tias los ntawm kev noj cov nqaij zoo li no, peb kuj tau txais tshuaj tua kab mob. Thiab yog li ntawd, qhov no ua rau muaj kev noj ntau dhau.

Qhov phem tshaj, ib nrab ntawm cov nqaij uas muag hauv Tebchaws Meskas tau kis kab mob tshuaj tua kab mob uas tuaj yeem ua rau muaj kab mob loj heev. Cov tshuaj tua kab mob tiv thaiv kab mob Salmonella thiab Campylobacter tau pom nyob rau hauv 81% ntawm cov nqaij qaib qaib, 69% ntawm nqaij npuas steaks, 55% ntawm cov nqaij nyuj, raws li kev tshawb fawb tsis ntev los no los ntawm US Food and Drug Administration (FDA). % ntawm nqaij qaib thoob plaws hauv lub tebchaws. Txawm tias muaj kev poob siab ntau dua yog tsoomfwv cov ntaub ntawv, raws li 87% ntawm tag nrho cov nqaij kuaj tau kuaj pom tus kab mob Enterococcus thiab Escherichia coli (E. coli). Qhov no qhia tau hais tias cov nqaij tau muaj kev sib cuag ncaj qha nrog fecal teeb meem tsawg kawg ib zaug.

Qhov no tsuas yog ib qho ntawm ntau qhov laj thawj vim li cas kuv xav kom tsuas yog noj cov nqaij noj, thiab cov khoom noj siv mis thiab qe tsuas yog los ntawm cov tsiaj no. Organic cov qauv txwv tsis pub cov tuam txhab siv tshuaj tua kab mob yam tsis muaj kev kho mob.

Txwv cov zaub mov ua tiav

Cov zaub mov ua tiav yog lwm qhov kev hem thawj loj rau peb txoj hnyuv. Tsis tsuas yog lawv muaj ntau nyob rau hauv cov neeg tsis noj qab haus huv (xws li siab fructose caramel syrup lossis refined dawb qab zib), lawv zoo li muaj emulsifiers uas muaj teeb meem tshwj xeeb rau microbiome.

Emulsifiers yog cov khoom noj ntxiv uas txhim kho qhov kev ntxhib los mos, zoo li qub thiab khaws cia ntau yam khoom noj thiab siv yuav luag txhua qhov chaw: los ntawm cov khoom noj khov rau cov khoom ci, cov khaub ncaws hnav, cov kua ntses thiab cov khoom siv mis nyuj (yog, txawm tias koj nyiam "hmoov" mis nyuj tuaj yeem ua rau muaj teeb meem. Yog hais tias nws muaj emulsifiers).

Lisa Mosconi: koj puas xav tau ntau tus thwjtim?

Nws hloov tawm tias cov tshuaj no tuaj yeem ua rau kom cov permeability ntawm lub plab hnyuv phab ntsa, tso cai rau cov kab mob tsis zoo nkag mus rau hauv cov hlab ntsha. Qhov no, nyob rau hauv lem, yog fraught nrog colitis thiab chim siab plob tsis so tswj syndrome, raws li zoo raws li metabolic dysfunctions ua rau rog rog, ntshav qab zib siab, thiab insulin tsis kam.

Lwm zaus koj mus kav khw, ua tib zoo mloog cov ntawv ntawm cov khoom noj uas koj nyiam ua ntej: puas muaj lecithin, polysorbitols, polyglycerins, carboxymethyl cellulose, carrageenans, xanthan polymers, propylene, sodium citrate, thiab mono- lossis biglycerides hauv cov khoom xyaw? Cov no yog tag nrho cov chij liab ntawm txoj kev mus rau kev pom kev zoo siab.

Nyob rau hauv phau ntawv no, koj tseem yuav pom tias cov khoom noj khoom haus qib twg koj nyob rau tam sim no, cov zaub mov puas tawg mus rau hauv ib tus neeg cov as-ham, thiab dab tsi raws nraim ua noj los saib xyuas koj lub hlwb.