ʻO ka Leaky Gut Diet Plan: he aha e ʻai ai, he aha e hōʻalo ai

Anter

• He aha ka leaky gut syndrome?
• He aha ke kumu o ka ʻōpū leaky?
• Nā meaʻai e ʻai ai
• Nā meaʻai e hōʻalo ai
• Kahi papa kuhikuhi hoʻohālikelike he 1 mau pule
• PōʻakahiEnglish
• Pōʻalua
• Pōʻakolu
• Pōʻahā
• Pōʻalima
• Pōʻaono
• Lāpule
• Nā ala ʻē aʻe e hoʻomaikaʻi ai i kou olakino ʻōpū
• Ke laina lalo

Hoʻopili mākou i nā huahana a mākou e manaʻo nei he pono no kā mākou poʻe heluhelu. Inā kūʻai ʻoe ma o nā loulou i kēia ʻaoʻao, loaʻa iā mākou kahi kōmike liʻiliʻi. Eia kā mākou hana.

ʻO ka huaʻōlelo ʻo "leaky gut" i loaʻa nui ka nānā i nā makahiki i hala iho nei.

ʻIke ʻia hoʻi e like me ka hoʻonui ʻana o ka ʻōpū o ka ʻōpū, he ʻano ia e hoʻomaka ai ka hoʻokuʻu i nā pā i loko o kāu mau ʻōpū. ʻOi aku ka maʻalahi o kēia mau mea ʻoi aku ka nui, e like me nā koʻohune, nā toxins, a me nā mea ʻai i hoʻoheheʻe ʻole ʻia, e hele aʻe ma nā paia o ka ʻōpū i kou kahe o ke koko.

Ua pili ka noiʻi ʻana i ka permeability o ka ʻōpū me nā maʻi maʻi mau a me nā autoimmune, me ke ʻano he diabetes 1 a me nā maʻi celiac.

Nānā nui kēia ʻatikala i ka leaky gut a me nā kumu. Hoʻopili pū ʻia kahi papa inoa o nā meaʻai e kōkua i ke olakino digestive a me kahi hoʻolālā pānaina hāpana 1-wiki.

He aha ka leaky gut syndrome?

ʻO ka leaky gut syndrome kahi kūlana i noi ʻia e ka hoʻonui ʻana i ka permeability o ka ʻōpū.

Aia ka ʻōnaehana digestive i nā ʻāpana he nui e wāwahi pū i ka meaʻai, komo i nā meaʻai a me nā wai, a hemo i nā huahana neoneo. Hana ka pale o kou ʻōpū ma ke ʻano he pale ma waena o kou ʻōpū a me ke kahe o ke koko e pale ai i nā mea ʻinoʻino mai ke komo ʻana i kou kino (,).

Nutrient a me ka wai omo ka hapanui ia l occursl i loko o kou mau ʻōpū. Loaʻa i kou ʻōpū nā huina paʻa, a i ʻole nā ​​āpau liʻiliʻi, i ʻae ai e hele i nā meaola a me ka wai i loko o kou kahe koko.

Pehea ka maʻalahi o ka hele ʻana o nā mea ma nā paia o nā ʻōpū i ʻike ʻia he permeability ʻōpū.

ʻO kekahi mau kūlana olakino e hoʻonā i kēia mau huina paʻa, e ʻae ana i nā mea ʻino e like me nā koʻohune, nā toxins, a me nā mea ʻai i hoʻohemo ʻole ʻia e komo i kou kahe koko.

Wahi a nā mea lawelawe olakino ʻē aʻe e hoʻonā ka leaky gut i ka laha ākea a hoʻonāukiuki i ka hopena pale, e hoʻoulu ana i nā pilikia olakino like ʻole i ʻike ʻia ʻo leaky gut syndrome ().

Manaʻoʻiʻo lākou i ka leaky gut e alakaʻi i nā ʻano like ʻole, e like me nā maʻi autoimmune, migraines, autism, sensitivities o ka meaʻai, nā kūlana ʻili, ka noe o ka lolo, a me ka luhi mau.

Eia nō naʻe, aia kahi hōʻike liʻiliʻi e hōʻike ai aia ka leaky gut syndrome. ʻO ka hopena, ʻaʻole ʻike nā kauka mainstream iā ia ma ke ʻano he hōʻailona olakino.

ʻOiai ka piʻi ʻana o ka permeability ʻōpū a kū pū me ka nui o nā maʻi, ʻaʻole maopopo inā he ʻōuli a kumu kumu paha o ka maʻi mau ().

ʻO ka leaky gut, a i ʻole ka hoʻonui ʻia ʻana o ka ʻōpū o ka ʻōpū, hiki ke wehe i nā hui paʻa o kou mau paia ʻōpū. Hiki i kēia ke ʻae i nā mea hōʻino, e like me ka bacteria, nā toxins, a me nā mea ʻai i hoʻo ʻole ʻole ʻia, e hele i loko o kou kahe koko.

He aha ke kumu o ka ʻōpū leaky?

ʻO ka kumu maoli o ka leaky gut he mea pohihihi.

Eia nō naʻe, ʻike nui ʻia ka permeability ʻōpū a hiki ma kahi o nā maʻi mau, e like me ka maʻi celiac a me ka maʻi diabetes 1 (5).

ʻO Zonulin kahi protein e hoʻoponopono i nā huina paʻa. Ua hōʻike ʻia ka noiʻi e hiki i nā pae kiʻekiʻe o kēia protein ke hoʻokuʻu i nā hui paʻa a hoʻonui i ka hiki ʻana o ka ʻōpū (,).

ʻIke ʻia nā kumu ʻelua e hoʻonāuki i nā pae zonulin kiʻekiʻe i kekahi mau kānaka - bacteria a me gluten ().

Aia kekahi hōʻike mau e hoʻonui ai ka gluten i ka permeability i loko o ka poʻe me ka maʻi celiac (,).

Eia nō naʻe, ʻo ka noiʻi ʻana i nā mākua olakino a me nā mea me ka noʻonoʻo ʻole celiac gluten e hōʻike ana i nā hopena huikau. ʻOiai ua ʻike ʻia nā noiʻi Tube-Tube hiki i ka gluten ke hoʻonui i ka permeability o ka ʻōpū, ʻaʻole i nānā nā noiʻi kanaka i ka hopena like (,,).

Ma waho o ka zonulin, hiki i nā kumu ʻē aʻe ke hoʻonui i ka permeability o ka ʻōpū.

Hōʻike ka noiʻi e hiki ke piʻi aʻe nā pae kiʻekiʻe o nā mea hoʻolauna uila, e like me ka tumrosros factor (TNF) a me interleukin 13 (IL-13), a i ʻole ka hoʻohana wā lōʻihi o nā lāʻau anti-inflammatory nonsteroidal (NSAIDs), e like me aspirin a me ibuprofen. permeability ʻōpū (,,,).

Eia kekahi, he hopena like paha nā pae haʻahaʻa o nā koʻohune ʻōpū maikaʻi. Kāhea ʻia kēia ʻo gut dysbiosis ().

ʻO ke kumu kikoʻī o ka leaky gut he mea pohihihi ia, akā ʻo kekahi mau protein e like me zonulin a me nā māka o ka mumū e hāʻawi i kekahi mau hōʻailona. ʻO nā kumu kūpono ʻē aʻe e pili pū me ka hoʻohana NSAID wā lōʻihi a me ke kaulike ʻole o ka bacteria bacteria i kapa ʻia ʻo usus dysbiosis.

Nā meaʻai e ʻai ai

ʻOiai ʻo ka leaky gut syndrome ʻaʻole ia he hōʻailona olakino kūhelu, ʻaʻohe ʻōlelo e koi ʻia.

Eia nō naʻe, hiki iā ʻoe ke hana i nā mea he nui e hoʻomaikaʻi ai i kou olakino digestive āpau.

ʻO kekahi e ʻai i ka papaʻai momona i nā meaʻai e kōkua ai i ka ulu ʻana o nā bacteria bacteria maikaʻi. Ua hoʻopili ʻia kahi hōʻiliʻili olakino o nā ʻōpū o ka ʻōpū i nā hopena olakino maikaʻi ʻole, e pili ana i ka mumū mau, nā maʻi ʻaʻai, nā maʻi puʻuwai, a me ka maʻi diabetes 2 ().

ʻO nā meaʻai aʻe kahi koho maikaʻi loa no ka hoʻomaikaʻi ʻana i kou olakino digestive:

• Nā mea kanu: broccoli, Brussels sprouts, cabbage, arugula, kāloti, kale, beetroot, Swiss chard, spinach, ginger, mushroom, a me zucchini
• Nā aʻa a me nā paipu: kaʻuala, ʻuala, uala, kāloti, squash, a me nā turnip
• Nā mea ʻai huʻi: kimchi, sauerkraut, tempeh, a me miso
• Hua: ka niu, nā hua waina, maiʻa, blueberry, raspberries, strawberries, kiwi, pineapple, ʻalani, mandarin, lemon, limes, fruitfruit, a me papaya
• Nā hua ulu: nā hua chia, nā hua flax, nā ʻano pua sunflower, a me nā mea hou aku
• Nā hua liʻiliʻi Gluten: buckwheat, amaranth, raiki (brown a keʻokeʻo), sorghum, teff, a me nā gluten-free oats
• Nā momona momona: ka ʻaila, ka ʻaila ʻākala, aila niu, a me ka aila ʻoliva puʻupaʻa keu
• Iʻa: salmon, tuna, herring, a me nā iʻa waiwai ʻē aʻe o ka omega-3
• ʻAi a me nā hua: ʻoki lahilahi o ka moa, pipi, hipa, turkey, a me nā hua
• Nā mea kanu a me nā mea ʻala: nā mea kanu a me nā mea ʻala a pau
• Nā huahana hana waiū i mahi ʻia: kefir, yogurt, yogurt Greek, a me ka waiū waiū kuʻuna
• Mea inu: ka moa iwi, ka ti, ka wai niu, ka waiū nut, ka wai, a me ka kombucha
• Hua kukui: nā hua maka, e like me nā pī, nā ʻalemona, a me nā huahana nut-based, e like me nā nū waiū

ʻO ka papaʻai e paipai ana i ke olakino digestive pono e nānā i nā mea kanu fibrous, nā huaʻai, nā mea kanu i hū ʻia, nā huahana waiū i mahi ʻia, nā momona momona, a me nā ʻiʻo i hana ʻole ʻia.

Nā meaʻai e hōʻalo ai

ʻO ka pale ʻana i kekahi mau meaʻai he mea nui like ia no ka hoʻomaikaʻi ʻana i kou olakino ʻōpū.

Ua hōʻike ʻia kekahi mau meaʻai i mea e hoʻoulu ai i kou kino, kahi e hāpai ai i ka ulu ʻana o nā koʻohune ʻōpū maikaʻi ʻole e pili ana i nā maʻi maʻi mau ().

Loaʻa i ka papa inoa aʻe nā meaʻai e hoʻopōʻino ai i nā koʻohune ʻōpū maikaʻi, a me kekahi i manaʻo ʻia e hoʻonāukiuki i nā ʻōnaehana digestive, e like me ka bloating, constipation, a me diarrhea.

• Nā huahana i hoʻokumu ʻia me ka palaoa: berena, pasta, cereals, palaoa palaoa, couscous, a pēlā aku.
• Nā hua liʻiliʻi Gluten: barley, rai, bulgur, seitan, triticale, a me nā ʻoka
• Nā ʻiʻo i hana ʻia: ʻoki anuanu, ʻiʻo ʻiʻo, puaʻa, ʻīlio wela, a pēlā aku.
• Nā mea i hoʻomoʻa ʻia: nā pōpō, nā muffins, nā kuki, nā paʻi, nā pā, a me ka pizza
• Nā meaʻai māmā: nā pahū pahū, nā pahu muesli, popcorn, pretzels, a pēlā aku.
• Meaʻai maikaʻi 'ole i ke kino: nā meaʻai wikiwiki, nā ʻuala, nā meaʻai, nā kī, a pēlā aku.
• Nā huahana waiū: ka waiū, nā waiūpaʻa, a me ka ʻaikalima
• ʻO nā aila i hoʻomaʻemaʻe ʻia: canola, sunflower, soybean, a me nā aila safflower
• Nā mea hoʻonani ʻimi hoʻopunipuni: aspartame, sucralose, a me saccharin
• Nā Sauce: nā ʻaukā saladi, a me ka soy, teriyaki, a me ka meaʻai hoisin
• Mea inu: ka wai ʻona, nā mea inu ʻona, a me nā mea inu kō

ʻO ka pale ʻana i nā meaʻai maikaʻi ʻole i hana ʻia, ka ʻalekohola, nā mea inu kō, nā aila i hoʻomaʻemaʻe ʻia, a me nā mea hoʻonanea ʻono e kōkua i ka ulu ʻana o nā koʻohune ʻōpū maikaʻi. ʻO ka ʻoki ʻana i nā meaʻai i loaʻa ka gluten a i ʻole stimulants maʻamau o nā ʻōnaehana digestive e kōkua pū kekahi paha.

Kahi papa kuhikuhi hoʻohālikelike he 1 mau pule

Ma lalo iho kahi papa kuhikuhi hiʻohiʻona 1 mau wiki no ka hoʻomaikaʻi ʻana i kou olakino digestive.

Kuhi ia i ka hoʻopili ʻana i nā meaʻai e hāpai i ka ulu ʻana o nā koʻohune ʻōpū maikaʻi ʻoiai e hemo nei i nā meaʻai i kaulana ʻole no ka hōʻeha ʻole ʻana i nā ʻōnaehana digestive.

Loaʻa kekahi mau mea papa inoa i ka sauerkraut, kahi ʻano o ke kāpena hū i maʻalahi, maʻalahi, a kumukūʻai hoʻi e hoʻomākaukau ai.

PōʻakahiEnglish

• ʻAina kakahiaka: blueberry, maiʻa, a me ka smoothie yogurt Greek
• ʻAina awakea: saladi ʻōmaʻomaʻo i kāwili ʻia me nā hua moa paʻakikī
• ʻAina ahiahi: kālua ka pipi a me ka broccoli me nā noodles zucchini a me ka sauerkraut

Pōʻalua

• ʻAina kakahiaka: omelet me nā lau nahele āu i koho ai
• ʻAina awakea: koena mai ka ʻaina awakea o ka Pōʻakahi
• ʻAina ahiahi: i lawelawe ʻia me ka salemona māla hou

Pōʻakolu

• ʻAina kakahiaka: blueberry, Greek yogurt, a me ka smoothie waiū almond unsweetened
• ʻAina awakea: salemona, hua manu, a me veggie frittata
• ʻAina ahiahi: ʻo ka salakea moa lemon i kāhi ʻia me ka ʻaoʻao o sauerkraut

Pōʻahā

• ʻAina kakahiaka: ka oatmeal gluten-ʻole me 1/4 kīʻaha o nā raspberries
• ʻAina awakea: koena mai ka ʻaina awakea o ka Pōʻakolu
• ʻAina ahiahi: pūlehu ʻia me ka ʻūlū Brussels a me kaʻuala

Pōʻalima

• ʻAina kakahiaka: kale, paina, a me ka smoothie waiū almond unsweetened
• ʻAina awakea: beet, kāloti, kale, spinach, a me ka salakeke laiki brown
• ʻAina ahiahi: hoʻomoʻa ʻia ka moa i hoʻomoʻa ʻia me nā kāloti paʻi, nā pi, a me broccoli i hoʻomoʻa ʻia

Pōʻaono

• ʻAina kakahiaka: pulupulu chaya-papaya chia pudding - 1/4 cup of chia seed, 1 cup of unsweetened coconut milk, and 1/4 cup of diced papaya
• ʻAina awakea: sāleta moa me ka ʻaila ʻoliva
• ʻAina ahiahi: tempeh i hoʻomoʻa ʻia me nā pua a Brussels a me ka laiki palaunu

Lāpule

• ʻAina kakahiaka: mushroom, spinach, a me zucchini frittata
• ʻAina awakea: ʻO nā ʻuala ʻuala i hoʻopiha ʻia me ka milo, ka pelehū, a me nā cranberry hou
• ʻAina ahiahi: nā ʻeheu moa i hoʻomoʻa ʻia me ka ʻaoʻao o ka milo hou a me ka sauerkraut

Pono kahi papaʻaina ʻōpū maikaʻi e waiwai i nā huaʻai, nā mea kanu, a me nā protein momona. ʻO nā mea kanu i hoʻolapalapa ʻia e like me sauerkraut a i ʻole nā ​​huahana waiū moʻomeheu e like me Greek yogurt kekahi mau mea hoʻohui maikaʻi loa, no ka mea he kumu maikaʻi lākou no nā bacteria bacteria maikaʻi.

Nā ala ʻē aʻe e hoʻomaikaʻi ai i kou olakino ʻōpū

ʻOiai ke kī i ka hoʻomaikaʻi ʻana i ke olakino ʻōpū, nui nā ʻē aʻe ʻē aʻe hiki iā ʻoe ke lawe.

Eia kekahi mau ala hou aʻe e hoʻomaikaʻi ai i kou olakino olakino:

• E lawe i kahi kōkua probiotic. Loaʻa i nā Probiotics nā huakō maikaʻi i kū maoli i nā meaʻai hū. Lawe i kahi pāʻina probiotic, hiki iā ʻoe ke ʻike ma ka pūnaewele, e hoʻomaikaʻi paha i ke olakino inā ʻaʻole lawa kāu probiotics ma o kāu papaʻai ().
• E hōʻemi i ke koʻikoʻi. Ua hōʻike ʻia ke koʻikoʻi koʻikoʻi e hōʻino ai i nā koʻohune ʻōpū maikaʻi. Hiki i nā hana e like me ka noʻonoʻo a yoga paha ke kōkua ().
• Pale i ka puhipaka. ʻO ka uahi paka ka mea pilikia no nā ʻōpū he nui a hoʻonui paha i ka mumū i ka digestive tract. Hiki i ka haʻalele ʻana i ka puhipaka ke hāpai i kāu helu o nā koʻohune olakino a hoʻemi i kāu helu ʻana i nā bacteria ʻōpū ʻino ().
• Hiamoe hou. Hiki i ka hiamoe ʻole ke kumu o ka hāʻawi maikaʻi ʻole ʻana i nā bacteria bacteria maikaʻi, e hopena ai paha i ka hoʻonui ʻana o ka ʻōpū ().
• Palena i ka lawe ʻana i ka waiʻona. Ua hōʻike ʻia ka noiʻi ʻana e hoʻonui ka ʻai ʻana i ka waiʻona i ka permeability o ka ʻōpū ma o ka launa pū ʻana me kekahi mau protein (,,).

Inā manaʻo ʻoe he leaky gut syndrome kou, e noʻonoʻo e hoʻāʻo no ka maʻi celiac.

Hiki i nā maʻi ʻelua ke loaʻa nā ʻōuli leha.

ʻIke pū kekahi poʻe i nā papaʻai e like me ka papaʻai Gut and Psychology Syndrome (GAPS) hiki ke hoʻomāmā i nā ʻōuli leaky gut. Eia nō naʻe, paʻakikī loa kēia papaʻai, a ʻaʻohe ʻepekema noiʻi e kākoʻo i kāna mau koi olakino.

Ma waho aʻe o ka papaʻai, e hoʻāʻo e lawe i kahi probiotic supplement, e hōʻemi ana i kou pae stress, e hiamoe nui ana, e hōʻalo ana i ka puhipaka, a me ka palena ʻana i ka lawe ʻana i ka waiʻona e hoʻomaikaʻi i kou olakino ʻōpū.

Ke laina lalo

ʻO ka leaky gut syndrome kahi kūlana hyphetical i hoʻokumu ʻia e ka hoʻonui ʻana o ka permeability o ka ʻōpū.

Pili ia me ka hoʻonui ʻia o ka hiki ʻana o ka ʻōpū - nā āpau microscopic i loko o nā paia o ka ʻōpū e maʻalahi ai no ka bacteria, nā toxins, a me nā mea ʻai ʻole i hoʻohemo ʻole ʻia e hele i loko o nā paia o ke kōpū i loko o kou kahe koko.

Eia nō naʻe, ʻaʻoleʻike nā kauka lapaʻau mainstream i ka leaky gut syndrome ma ke ʻano he lāʻau lapaʻau, no ka mea, ʻaʻohe mea hōʻike i kēia manawa no ka hoʻonui ʻana i ka ʻōpū o ka ʻōpū he pilikia olakino koʻikoʻi nona iho.

Hoʻonui ʻia ka permeability ʻōpū me ka maʻi maʻi e like me ka maʻi celiac a me ka maʻi diabetes 1. Eia naʻe, ʻoi aku paha ka hōʻailona o kēia mau maʻi, ma mua o kahi kumu.

ʻLelo ia, nui nā ʻanuʻu hiki iā ʻoe ke lawe e hoʻomaikaʻi i kou olakino digestive.

E hakakā i ka ʻōpū leaky, ʻai i nā meaʻai e hoʻoulu ai i ka ulu ʻana o nā koʻohune ʻōpū maikaʻi, e like me nā huaʻai, nā huahana waiū i mahi ʻia, nā momona momona, nā ʻiʻo wīwī, a me nā lau lau fibrous a me nā mea hū.

Hōʻalo i nā meaʻai maikaʻi i hana ʻia a hoʻomaʻemaʻe ʻia.

Hiki iā ʻoe ke lawe i nā mea hoʻolauna probiotic, hoʻoliʻiliʻi i ke koʻikoʻi, palena i ka hoʻohana ʻana i ka NSAID, pale i ka wai ʻona, a loaʻa ka hiamoe hou aku.