ʻO ka Microbiome Diet ke ala maikaʻi loa e hāpai i ke olakino Gut?

Anter

• He aha ka papaʻai Microbiome?
• He aha nā pono kūpono a me nā hopena maikaʻi ʻole o ka Microbiome Diet?
• Laʻana ʻO ka papa inoa papaʻai Diet Microbiome
• He aha e ʻai ai ma ka papaʻai Microbiome
• Nā meaʻai e hōʻalo ai ma ka papaʻai Microbiome
• Nā Kākoʻo e lawe i ka Microbiome Diet
• ʻO kahi laʻana ʻO Microbiome Diet Meal Plan
• Nānā no

I kēia manawa, ua maʻa a maʻa paha ʻoe i nā mea āpau e pili ana i ka ʻōpū. I loko o kekahi mau makahiki i hala aku nei, ua kālele ʻia kahi ton o ka noiʻi ʻana i nā maʻi bacteria e noho ana i ka ʻōnaehana digestive a pehea e hoʻopili ʻia ai i ke olakino holoʻokoʻa. (Pili pū ʻia i ka olakino a me ka ʻili o ka ʻili.) ʻO ka mea maʻamau, ʻo nā papaʻai i hoʻomākaukau ʻia no ka hāpai ʻana i nā bacteria maikaʻi i loko o kou ʻōpū microbiome e loaʻa nei ka ikaika, e like me ka paradox mea kanu, paleo autoimmune, a me nā papa haʻahaʻa FODMAP haʻahaʻa. A laila aia ka papaʻai microbiome, i manaʻo ʻia e mālama i kahi kaulike ʻōpū maikaʻi o ka ʻōpū e ka holo kaʻa ʻana ma o ʻekolu mau manawa o ka hoʻopau. Ke kamaʻilio nei mākou i kahi hoʻoponopono hou, ʻaʻole wale kahi ʻōmole o kombucha i kēlā me kēia lā. Eia nā mea āpau āu e ʻike ai.

He aha ka papaʻai Microbiome?

Ua hana ke kauka Holistic ʻo Raphael Kellman, MD, i ka papaʻai a kākau ʻia i loko o kāna puke 2015, ʻO ka Microbiome Diet: ʻO ke ala i hōʻoia ʻia e ka ʻepekema e hoʻihoʻi i kou ola kino a loaʻa i ke kaumaha mau loa.. ʻOiai ʻo Kauka Kellman ma hope o * ka papaʻai microbiome, ua puka aku he nui o nā loea ʻē aʻe me nā puke like e hōʻike ana i ka ʻai o ka ʻōpū ma mua a ma hope mai. ʻO ka Diet Microbiome kuʻi i nā papa. (ʻO kahi laʻana ka papa anti-hopohopo.) Hoʻokaʻawale ʻo Kauka Kellman i ka pohō kaumaha ma ke ʻano he hopena, akā ʻaʻole ka pahuhopu nui o ka papaʻai.

ʻO ka pae ʻekolu kahi papaʻai hoʻopau he ʻekolu pule e kāhea ana i ka ʻoki ʻana i nā meaʻai e hoʻopōʻino ai i ke olakino, e like me kā Dr. Kellman. Hōʻalo loa ʻoe i ka papa inoa o nā meaʻai e like me ka palaoa, ka gluten, nā mea ʻono, ka waiū, a me nā hua manu, a nānā i ka ʻai ʻana i ka nui o nā meaʻai mea kanu. A kū ʻole ia i ka meaʻai. Pono ʻoe e koho i nā huahana hoʻomaʻemaʻe kūlohelohe a kaupalena i ka hoʻohana ʻana o nā antibiotic a me nā NSAID (nā lāʻau anti-inflammatory nonsteroidal e like me aspirin a me ibuprofen).

I ka wā ʻelua, i hala he ʻehā mau pule, hiki iā ʻoe ke hoʻomaka i ka hoʻihoʻi hou ʻana i kekahi o nā meaʻai i hoʻopau ʻia i ka pae ʻekahi, e like me kekahi mau meaʻai waiū, nā huaʻai gluten-ʻole, a me nā legume. ʻAe ʻia kahi ʻaina hoʻopunipuni laha ʻole; pono ʻoe e ʻimi i ka 90 pākēneka mālama.

ʻO ka pae hope loa ka "life tune-up," ʻo ia hoʻi e pili ana i ka hoʻopili ʻana i nā meaʻai e holo pono a maikaʻi ʻole me kou kino. ʻO kēia ka manawa hoʻomaha loa, i manaʻo ʻia no ka wā lōʻihi, e kāhea ana i ka hoʻokō 70 pakeneka. (E pili ana: Pono ʻoe i nā meaʻai hou aku no ke ola kino maikaʻi)

He aha nā pono kūpono a me nā hopena maikaʻi ʻole o ka Microbiome Diet?

Ua hōʻike nā noiʻi i kahi loulou kūpono ma waena o ka ʻōpū o ka ʻōpū a me nā kūlana e like me ka maʻi kō, ka maʻi puʻuwai, a me ka maʻi ʻaʻai. No laila inā ʻo ka papaʻai microbiome hana hoʻomaikaʻi i ka hoʻonani microbiome, hiki iā ia ke lawe i nā perks nui. Hāpai ia i ka nui o nā ʻano papaʻai olakino, wahi a Kaley Todd, R.D., limahana limahana no Sun Basket. "Hoʻoikaika nui ia i ka ʻai ʻana i nā huaʻai hou a me nā mea kanu, e pale aku i nā meaʻai i hoʻoponopono ʻia a me nā sugars koʻikoʻi, a ke nānā pono nei i nā mea kanu a me nā ʻiʻo a me nā momona maikaʻi," wahi āna. "A ke manaʻo nei wau ʻo ka nui o ka poʻe hiki ke ʻai i kēlā mau meaʻai āpau ke ʻoi aku ka maikaʻi." Eia kekahi, ʻaʻole ia e koi i ka helu ʻana i ka calorie a i ʻole nā ​​ʻāpana paʻa.

ʻAno ʻia nā Calories, kaohi ka papaʻai, keu hoʻi i ka pae ʻekahi, kahi drawback nui ia. "Ke hoʻopau nei ʻoe i nā hui nui o nā meaʻai e like me ka waiū, nā legume, nā hua," wahi a Todd. "Ke lawe nei ʻoe i kēlā mau meaʻai i loaʻa i nā ʻano momona-momona a hāʻawi i nā pono kūpono a hoʻopau loa iā lākou." Ma muli o ka pilikino o ke olakino kino, ʻaʻole ʻo ia e koi i ka ʻai ʻana i ka paila e hoʻāʻo e hoʻoponopono i kahi kūlana olakino e pili ana i ka ʻōpū. alahele. " (Pili: Hāʻawi kēia mau kīʻaha wai i ka Sauerkraut e hoʻohana maikaʻi no kahi ʻoi ola olakino

Hoʻohui, ʻoiai ʻo ka noiʻi ʻana pehea e hiki ai i ke kīʻai ke hoʻopōmaikaʻi i ka ʻōpū o ka microbiome e hoʻohiki nei, akā maopopo ʻole ka nui. ʻAʻole kikoʻī nā kānaka noiʻi i ka kikoʻī pehea e ʻai ai e loaʻa ai ke kaulike kūpono. "He ʻikepili kā mākou e hōʻike ai i nā papaʻai e hoʻololi i ka microbiome, akā ʻaʻole ia nā meaʻai kikoʻī e hoʻololi i ka microbiome i kahi ala kikoʻī no kahi kanaka kikoʻī," ʻo Daniel McDonald, Ph.D., ka luna ʻepekema o ka American Gut Project a me kahi post- Ua haʻi ʻia mai nei e ka mea noiʻi kauka laepua ma ke Kulanui o Kaleponi, Ke Kula Lapaʻau o San Diego Manawa.

Laʻana ʻO ka papa inoa papaʻai Diet Microbiome

ʻOkoʻa iki kēlā me kēia pae, akā ma ke ʻano he rula, makemake ʻoe e hoʻohui i nā meaʻai i loaʻa nā probiotics a me nā prebiotics a pale i nā meaʻai i hana ʻia. Eia kekahi mau meaʻai āu e ʻai ai a ʻaʻole pono e ʻai i ka wā āu i hana ai i ka pae ʻelua:

He aha e ʻai ai ma ka papaʻai Microbiome

• Nā mea kanu: Asparagus; leeks; ʻalohi; kāloti; onioni; kālika; jicama; ʻuala; ʻūpā; sauerkraut, kimchi, a me nā mea kanu i hoʻoheheʻe ʻia
• Nā hua: Avocados; rhubarb; ʻāpala; ʻōmato; ʻalani; nectarines; kiwi; pākaʻakai; cherries; pea; nā pīkī; nā mango; meloni; hua hua; niu
• Hale waiū: Kefir; yogurt (a i ʻole ka yogurt niu no kahi koho nondairy)
• Nā mānoanoa: Amaranth; buckwheat; millet; nā oat gluten-ʻole; laiki palaunu; raiki basmati; laiki ahiu
• Nā momona: Nut a me ka waiūpaka hua; piʻa; ʻaila flaxseed, sunflower, a me nā aila ʻoliva
• Pūmua: Meaola, pae manuahi, protein-manu ʻole i hoʻomāinoino ʻia; nā hua manuahi kūlohelohe; iʻa
• Nā mea ʻala: K kinamona; kuhukukū

Nā meaʻai e hōʻalo ai ma ka papaʻai Microbiome

• ʻAi pūʻolo
• Gluten
• Soya
• ʻO ke kō a me nā mea hoʻonaninani ʻae ʻia (ʻae ʻia ka meaʻono Lakanto i ka hoʻohaʻahaʻa)
• ʻO nā momona trans a me nā momona hydrogenated
• ʻuala (koe ka ʻuala)
• Kāna
• Pihi
• ʻIʻo Deli
• Iʻa mercury kiʻekiʻe (e laʻa me, ahi tuna, ʻalani ʻalani, a me ka manō)
• Wai huaʻai

Hōʻike pū ʻo Kauka Kellman i ka lawe ʻana i nā mea hoʻohui me ka meaʻai microbiome, keu hoʻi i ka wā mua.

Nā Kākoʻo e lawe i ka Microbiome Diet

• Berberine
• ʻAka Caprylic
• Kāleka
• Unuhi hua hua Grapefruit
• ʻO ka ʻaila ʻoregano
• Wormwood
• Zinc
• ʻO Carnosine
• DGL
• ʻO Glutamine
• Marshmallow
• N-acetyl glucosamine
• ʻO Quercetin
• Pāpaʻi elm
• Wikamina D
• Pākuʻi Probiotic

ʻO kahi laʻana ʻO Microbiome Diet Meal Plan

Makemake e hoʻāʻo? Eia paha ke ʻano o ka lā ʻai, e like me kā Todd.

• ʻAina kakahiaka: sāleta hua me ka avocado, kāpī ʻia me nā cashews i hoʻomoʻa ʻia a i ʻole ka niu i hoʻomomona ʻole ʻia
• ʻO ka ʻāʻī awakea: ʻApala ʻoki ʻia me ka pata ʻalemona
• ʻO kaʻaina awakea: ʻO ka moa moa Veggie
• Mea ʻai ahiahi: kālua pua curry i kālua ʻia
• ʻO ka ʻaina ahiahi: ʻO Salmon me ka turmeric, asparagus i kālua ʻia a me kāloti, beets fermented, a me kombucha

Nānā no