Ngaba ukhe uphathwe ziintlungu zesisu xa uvavanywa, xa kufuneka uye kudliwanondlebe lomsebenzi, okanye xa unengxaki ethile ekhaya? Okanye ngamanye amaxesha uzive uhluthi ngaphandle kwesizathu kwaye ungenamdla wokutya? Uninzi lwethu luyalibala oku, sicinga ukuba kuyinto eqhelekileyo, "Oku kwenzeka ngenxa yoxinzelelo." Kodwa ubusazi na ukuba ezi ngxaki esiswini sakho zinxulumene ngqo neengxaki ezikwingqondo yakho, oko kukuthi , uxinzelelo kunye noxinzelelo ? Oku akuyontsomi. Kukho ingcaciso enkulu yesayensi emva koku. Namhlanje, masithethe ngolu nxibelelwano lumangalisayo phakathi kwamathumbu ethu nengqondo yethu.
Yintoni le nto idibanisa amathumbu nengqondo?
Ngamafutshane, amathumbu ethu angaphezulu nje kombhobho ococa ukutya. Yinkqubo entsonkothileyo ngakumbi. Abaphandi bayibiza ngokuba "yingqondo yethu yesibini." Ayimangalisi loo nto? Kungenxa yokuba amathumbu ethu, ukusuka kumqala apho siginya khona ukutya ukuya kumhlathi apho sikhupha khona inkunkuma , agqunywe luthungelwano lweeseli zemithambo-luvo ezingaphezu kwezigidi ezili-100. Oku sikubiza ngokuba yi-Enteric Nervous System ( ENS) ngokwezonyango.
Kanye njengengqondo kunye nomqolo osentlokweni yethu, inkqubo yemithambo-luvo emathunjini ethu ikwanazo neeseli zemithambo-luvo ('iiNeurons') kunye nee-neurotransmitters (' iiNeurotransmitters' ). Ezi 'Neurotransmitters' zifana nezithunywa zeekhemikhali ezithwala ulwazi emzimbeni wethu. Yiyo loo nto kukho unxibelelwano oluqhubekayo, oko kukuthi, incoko, phakathi kwengqondo yethu kunye nenkqubo yamathumbu. Olu nxibelelwano luchaphazela ngokuthe ngqo kungekuphela nje ukugaya kwethu, kodwa kunye neemvakalelo zethu kunye nendlela esicinga ngayo.
Isebenza njani le 'ngqondo yesibini'?
Le nkqubo yemithambo-luvo emathunjini ethu ilawula yonke inkqubo yethu yokugaya ukutya. Ukususela ekuginyeni ukutya, ukukhulula ii-enzymes ukuze zikugaye, ukukwahlula kube ngamasuntswana amancinci, ukulawula ukuhanjiswa kwegazi okufunekayo ukuze kufunxwe izondlo egazini, kwaye ekugqibeleni kususwe inkunkuma emzimbeni njengendle, yonke into ilawulwa yile ENS.
Kangangexesha elide, oogqirha bebecinga ukuba imiba yempilo yengqondo efana nokudakumba kunye nokuxhalaba zizinto ezibangela i-Irritable Bowel Syndrome (IBS) , imeko ebangela iintlungu zesisu, ukudumba, ukuqhina, kunye norhudo. Kukho inyaniso ethile kuloo bali. Kodwa uphando olutsha lufumanise ukuba inokuba yinto eyahlukileyo.
Oko kuthetha ukuba, ukuba impilo yethu yamathumbu ayilunganga, ingayichaphazela ngqo impilo yethu yengqondo, itshintshe indlela esivakalelwa ngayo, ize isenze sizive sinomsindo kwaye sibuhlungu.
Ulwazi lutshintshiselwana phakathi kwamathumbu nengqondo ngenkqubo yemithambo-luvo kunye neehomoni. Kukwakho nonxibelelwano oluqinileyo phakathi kweebhaktheriya eziluncedo emathunjini ethu (i-gut microbiome) kunye nenkqubo yethu yokuzikhusela. Konke oku kuchaphazela impilo yethu yengqondo iyonke. Ngoku kufunyenwe ukuba iingxaki kolu nxibelelwano zinokuba zinxulumene nezifo ezifana ne-`(Parkinson's)` kunye ne-`(Alzheimer's)`.
Iingxaki zesisu ngenxa yoxinzelelo
Xa uziva usoyika, uxhalabile, okanye uxinezelekile, umzimba wakho ukhupha iihomoni kunye neekhemikhali. Ezi zichaphazela ngqo inkqubo yethu yokugaya ukutya. Oku kungonakalisa iibhaktheriya ezilungileyo ezihlala emathunjini ethu kwaye kusincede ekugayeni ukutya. Kunokunciphisa nokuveliswa kwee-antibodies emzimbeni. Oku kungalingani kweekhemikhali kunokukhokelela kwiimpawu ezahlukeneyo zesisu.
| Iimpawu eziqhelekileyo | Ingcaciso elula |
|---|---|
| Ukungagayi kakuhle kokutya | Ukuziva ubunzima kunye nokungonwabi esiswini ngaphandle kokugaya ukutya. |
| Ukuphazamiseka kwesisu kunye norhudo | Uxinzelelo lubangela ukuba amathumbu asebenze ngokukhawuleza kwaye lubangele ukudumba. |
| Isifo samathumbu esirhawuzelelwayo (IBS) | Iintlungu zesisu, ukudumba, ukuqhina kwesisu, kunye norhudo ziyatshintshatshintsha. Oku kunokwenziwa mandundu luxinzelelo. |
| Ukuqhinwa | Uxinzelelo lunciphisa ukuhamba kwamathumbu kwaye lwenza kube nzima ukukhupha indle. |
| Ukulahlekelwa lumnqweno wokutya okanye indlala egqithisileyo | Abanye abantu abafuni kutya ngenxa yoxinzelelo. Abanye baziva befuna ukutya kakhulu. |
| Isicaphucaphu | Ukuziva ngathi uhlanza. |
Ngoko ke singayigcina njani impilo entle yamathumbu?
Kukho izinto ezimbalwa ezilula onokuzenza ukuze woyise ezi ngxaki kwaye uphucule impilo yakho yamathumbu nengqondo.
1. Vumela ukutya kugayeke kakuhle
Emva kokutya, kubaluleke kakhulu ukuba umzimba wakho ube kwimeko ekhululekileyo neyoxolo ukuze ukwazi ukugaya kakuhle. Kulapho ke kuvela khona iijusi zesisu ezifunekayo ukuze kugaywe ukutya ngokufanelekileyo. Ezi jusi zinceda umzimba ukuba ufunxe iivithamini, iiminerali kunye nezondlo ekutyeni esikutyayo.
2. Lumka ngento oyityayo noyiselayo.
Kukho intetho ethi 'Uyiloo nto uyityayo' . Iyinyani. Yitya ukutya okunesondlo nokunempilo kangangoko unako. Zigcine kude nokutya okungenampilo, oko kukuthi, irayisi eqhotsiweyo , enamafutha kwaye ineziqholo. Ukuba ulambile xa uphumile, gcina into efana neziqhamo okanye i-granola bar kufutshane. Kwakhona, xa usitya, zama ukonwabela isidlo sakho kwaye ungabukeli iTV okanye usebenzise ifowuni yakho.
3. Ungalibali ukuzilolonga.
Ukuzilolonga imihla ngemihla kunokuba nzima ngamanye amaxesha. Kodwa kwenze umkhwa ukwenza into elula njengokuhamba okanye ukubaleka ubuncinane imizuzu engama-30 ngosuku. Ukuzilolonga akunciphisi nje kuphela amanqanaba oxinzelelo, kodwa kukwaphucula impilo-ntle yakho yomzimba neyengqondo.
4. Sela amanzi amaninzi.
Zama ukusela ubuncinane iiglasi ezi-6-8 zamanzi ngosuku. Oku kuya kunceda inkqubo yakho yokugaya ukutya kwaye kukwaluncedo kakhulu kwimpilo yakho iyonke.
5. Cela uncedo ukuba luyimfuneko.
Ukuba unengxaki yokulawula uxinzelelo lwakho kunye nokuxhalaba ngokwakho, ungathandabuzi ukubona ugqirha wakho wosapho ukuze akunike ingcebiso . Ungadinga ingcebiso. Akuyonto ifanelekileyo ukuba neentloni ngayo.
Ukutya okulungileyo kwimpilo yamathumbu nengqondo
Apha ngezantsi kukho ukutya okunceda ukugcina amathumbu akho esempilweni kwaye kukwaluncedo kwimpilo yengqondo yakho.
| Uhlobo lokutya | Kutheni oko kubalulekile? | Oku kukutya okuqhelekileyo. |
|---|---|---|
| Ifayibha | Iphucula inkumbulo kunye nemood. Inceda ekukhuleni kweebhaktheriya ezilungileyo emathunjini. | Iimbotyi ezifana neembotyi, iimbotyi eziluhlaza, ii-oats, amantongomane, itshokolethi emnyama, iziqhamo kunye nemifuno. |
| IVithamin D | Ilawula ibhalansi yeebhaktheriya emathunjini kwaye inciphisa ukudumba esiswini. | Iingqayi zamaqanda, iintlanzi ezinamafutha ezifana nesalmon, i-mackerel, ijusi yeorenji, ubisi olunevithamini D eyongeziweyo. |
| Iiproteni | Iyathintela ukukhula kweebhaktheriya ezimbi emathunjini kwaye inceda ekuveliseni i-hormone ephucula imvakalelo i-serotonin. | Amaqanda, ubisi, iyogathi, inyama yenkomo, inkukhu, intlanzi, ibroccoli, ioats, amantongomane. |
| Ii-Omega-3s | Inciphisa i-cholesterol, iphucula inkumbulo kunye nokusebenza kwengqondo. | Iintlanzi ezinamafutha ezifana neewalnuts, imbewu yeflakisi, isalmon, iisardines kunye ne-mackerel. |
Umyalezo Wokuya Ekhaya
- Kukho unxibelelwano oluqinileyo noluthe ngqo phakathi kwamathumbu akho nengqondo yakho. Amathumbu akwabizwa ngokuba "yingqondo yethu yesibini."
- Uxinzelelo lwakho kunye noxinzelelo lunokubangela iimpawu zomzimba zokwenyani, ezifana nokuphazamiseka kwesisu kunye nokungagaywa kakuhle kokutya.
- Ukutya ukutya okunempilo, ukuzilolonga rhoqo, ukusela amanzi amaninzi, kunye nokulawula uxinzelelo kubalulekile kwimpilo yakho yamathumbu kunye nengqondo.
- Ukuba unengxaki yokulawula ezi meko wedwa, ungoyiki ukuthetha nogqirha wakho ngayo.
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