Zakudya zisanu zomwe zimachulukitsa kutupa m'thupi

Zakudya zisanu zomwe zimachulukitsa kutupa m'thupi

Zakudya zina, monga zakudya zokazinga kapena nyama zokonzedwa, zimayambitsa kutupa. Kusunga zomwe zimapangitsa kuti vutoli likhale loipitsitsa kungakuthandizeni kuti mukhale bwino pakapita nthawi. Ngakhale kuti zinthu zambiri zimakulitsa kutupa, zinthu zina zimalowa mkati ndipo zimatha kuyambitsa chitetezo chamthupi pang'onopang'ono.

Thupi limakhudzidwa ndi chitetezo cha mthupi pamene likuganiza kuti pali kuukira kwa mabakiteriya kapena tizilombo toyambitsa matenda, choyamba kutumiza ma cytokines ndi maselo ena otupa kuti ateteze thupi, ndiye kuti machiritso amayamba, zomwe zimapangitsa kutupa, kupweteka komanso nthawi zina kufiira kwa khungu, molingana ndi zomwe zidasindikizidwa ndi Idyani tsamba ili.

Malinga ndi tsamba la Cleveland Clinic, zitha kugwiritsidwa ntchito pazakudya zomwe zili muzakudya zomwe zingayambitse kutupa. Nthawi zina kutupa koopsa kumachitika pamene thupi silinasinthidwe, koma kutupa kosatha kumatha kuchitikanso, mtundu womwe umachitika pamene thupi limayambitsa kuyankha kwa chitetezo chamthupi, ngakhale sichinasokonezedwe. Choopsa chake ndi chakuti kutupa kosatha kungayambitse matenda osiyanasiyana monga khansa ndi matenda a Alzheimer's.

Idyani Izi Osati Zomwe zawunikiranso zomwe akatswiri azakudya amanena za njira zochepetsera kutupa, pozindikira zakudya zomwe zimayambitsa kwambiri, motere:

1. Nyama

Ambiri amadziwa kuti nyama yokonzedwa imayambitsa kutupa, koma sangazindikire kuti mapuloteni ambiri a zinyama angayambitsenso matenda omwewo.

Prof. Dana Ellis-Hones akunena zomwe zingatheke kuti mukhale ndi thanzi labwino, moyo wobiriwira ndikudziwa kuti "ma amino acid ena mu nyama angayambitse kutupa ndi kuchititsa kusintha kwa matumbo a microbiome komanso chimbudzi ndi kagayidwe kake."

Prof. Huns ananena kuti anthu ambiri “omwe amadya nyama yambiri amatenganso nitrate, yomwe imayambitsa kutupa,” ndipo anafotokoza kuti “kudya zakudya zamafuta ambiri komanso nyama zopanga nyama kungathenso kusokoneza chidwi cha insulin komanso kukulitsa kunenepa kwambiri. monga kutupa kwa dongosolo la m'mimba."

Prof Hunnes amalimbikitsa zakudya zamasamba kapena zamasamba “zochuluka m’mbewu zonse, mtedza, mbewu, nyemba, zipatso, ndiwo zamasamba, ndi zina zotero, zonse zomwe zimakhala zoletsa kutupa komanso zodzaza ndi ulusi, madzi, chakudya chogayika pang’onopang’ono, mavitamini ndi mchere. ”

2. Masamba a saladi

“Kafukufuku wasonyeza kuti kudya shuga wambiri m’zakudya kumapangitsa kuti kutupa kuchuluke,” akutero Dr. Jonah Bordeus, katswiri wa kadyedwe ka zakudya, ponena kuti msuzi wa saladi ndi chimodzi mwa zakudya zimene ena sangaganize kuti zimalimbikitsa kutupa, koma n’zotheka. kuti, makamaka mitundu yomwe imayambitsa kutupa.

Dr. Bordeus akuvomereza kuti m’malo mwa “chovala cha saladi n’kukhala ndi mafuta a azitona, makamaka chifukwa chakuti ndi gwero labwino la omega-3 fatty acids, amene angateteze kutupa.”

3. Mipiringidzo ya Granola

"Mutha kusintha mipiringidzo ya granola ndi chidutswa cha zipatso ndi mtedza popanda kuwonjezera shuga," Dr. Bordeus akufotokoza, pofotokoza kuti njira ina idzalawa komanso yonyezimira mofanana ndi granola bar koma popanda shuga wowonjezera. Thupi lidzapindulanso ndi fiber kuchokera ku zipatso ndi mtedza, zomwe zasonyezedwa kuti zimachepetsa zizindikiro zotupa. "

4. Yoguti Yozizira

“Sikuti ma yoghurt onse oziziritsidwa amapangidwa mofanana, chifukwa opanga ena amadalira shuga wochulukirapo kuti apange zosakaniza,” akutero katswiri wa kadyedwe Susan Kelly.

Dr. Kelly akufotokoza kuti ena angaganize kuti yogati yowumitsidwa ingakhale njira yathanzi komanso yotetezeka m’malo mwa ayisikilimu, koma zoona zake n’zakuti mitundu ina ya yoghurt yoziziritsidwa yodzaza ndi shuga wochuluka kwambiri.

5. Zopangira zokometsera zokonzeka

Dr. Kelly anati: “Zokometsera zokometsera zongopangidwa kale mosakayikira zimapangitsa kuti mbale iliyonse ikhale yosavuta ndiponso ikoma msanga, koma [ingakhale] ili ndi mitundu yopangira,” anatero Dr. Kelly, akuchenjeza kuti “mitundu yopangira imeneyi ingayambitse kutupa. Choncho, ndi bwino kuwonjezera zokometsera zochepa "kapena kuzipanga kunyumba.

Nkhani yasayansi yozikidwa pazambiri zochiritsira zosagwiritsidwa ntchito masiku onse paumoyo ndi zamankhwala yalumikiza utoto wina wazakudya ndi IBD ndi matenda amisala. Kafukufuku wa cell metabolism adapezanso kuti utoto wazakudya umagwirizana ndi mapangidwe amtundu wa IBS.