How Can I Fix My Gut Health – Ma kahi o 100 trillion bacteria a me nā mea ola ʻē aʻe e noho ana i loko o kā mākou ʻōpū, a ʻoi aku ka nui o nā maʻi ma mua o nā cell i loko o ke kino kanaka. ʻO ka nui o nā hua bacteria i loaʻa iā mākou he pōmaikaʻi maoli a kōkua i nā kaʻina hana kino e like me ka digestion. Kōkua lākou i ka mālama ʻana i ka hana o ke kino ma o ka hoʻomaʻamaʻa ʻana a me ka lawe ʻana i nā meaʻai. Kōkua kāu microbiome e hoʻonui i ka lawe ʻana i nā meaʻai a me ka ikehu mai ka meaʻai, a kōkua pū kēia mau huakini maikaʻi i ka hoʻoikaika ʻana i ka ʻōnaehana pale.
I mea e hana maikaʻi ai kāu microbiome, he mea nui ia e hoʻomaʻemaʻe i ka ʻōpū a ʻai maikaʻi i ke ʻano e hāpai ai i ka hoʻokumu ʻana a me ka hoʻoulu ʻana i nā moʻomeheu hou aku o ka bacteria maikaʻi i loko o kou ʻōpū.
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ʻO ka loaʻa ʻana o ke kaulike kūpono o ka bacteria he mea nui ia no ke ola kino maikaʻi. Hiki ke kōkua i ka pale ʻana i nā ʻano like ʻole:
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Hiki i ko mākou nohona ola hou ke hoʻopau pinepine i ke koena o kēia mau bacteria, me nā lāʻau antibiotic a me nā lāʻau like. No ka poʻe e loaʻa ana i kahi ʻōpū maikaʻi ʻole, ʻo nā hōʻailona maʻamau e pili ana i ka ʻōpū o ka ʻōpū, nā loli kaumaha ʻole i manaʻo ʻole ʻia, ka luhi mau, nā pilikia hiamoe, nā ʻili ʻili, a me kekahi mau meaʻai intolerances. No ka poʻe he nui, manaʻo lākou ʻo kēia wale nō ke ʻano o ka hana ʻana o ko lākou kino, akā ʻo ka hoʻomaʻemaʻe ʻana i kāu meaʻai a me ka hoʻololi ʻana i ka nohona maikaʻi hiki ke hoʻoponopono i kēia mau pilikia a pale i nā pilikia koʻikoʻi.
No ka hoʻomaka ʻana e hoʻololi i ka meaʻai, e hoʻomaopopo aia kekahi mau meaʻai pono e ʻoki ʻia. ʻO kahi meaʻai maʻamau o Western (3) (kiʻekiʻe i loko o ka protein holoholona a haʻahaʻa i ka momona) ʻo ia nā meaʻai i hana ʻia a me ka ʻiʻo holoholona, hiki ke hōʻemi i ka nui o nā hua bacteria i loko o ka ʻōpū, a ua hōʻike ʻia ka ʻai mau ʻana i nā huaʻai a me nā mea kanu e hōʻemi i kekahi mau bacteria. . He pōʻino paha (4). I ka hoʻomaʻemaʻe ʻana i ka ʻōpū, ʻaʻole ʻoe e hoʻāʻo e holoi i ka maʻi bacteria, ke ʻimi nei ʻoe i nā ala e hoʻonui ai i ka hua bacteria maikaʻi ma ka ʻai ʻana i nā meaʻai e kākoʻo ana i ko lākou ulu ʻana.
Ke hoʻomaka ʻoe e hoʻohui i nā meaʻai, pono e hoʻomaopopo ʻo ka fiber ke kī i ka ʻōpū hauʻoli. E ʻimi i nā meaʻai me ka fiber indigestible a i ʻole prebiotics e hoʻonui ai i ka bacteria i loko o kou ʻōpū. ʻO kekahi mau meaʻai maikaʻi e hana maikaʻi:
E kākoʻo kēia mau meaʻai i ka hua bacteria maikaʻi i loko o ka ʻōpū e like me Bifidobacteria. ʻO ka lawe ʻana i ka pākuʻi probiotic e hoʻonui i ka nui o nā hua bacteria i loko o ka ʻōpū a me ka hoʻohui ʻana i nā meaʻai e kākoʻo i ko lākou ulu a me ka hoʻomau.
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He mea maikaʻi nā meaʻai fermented no ka hoʻihoʻi ʻana i ka ʻōpū a loaʻa i nā hua bacteria ola e kōkua i ka ulu ʻana o nā moʻomeheu o nā ʻano ʻano like ʻole o ka maʻi bacteria i ka manawa (ʻo ka nui o nā ʻano like ʻole a ʻoi aku ka nui o nā maʻi, ʻoi aku ka maikaʻi). ʻO kekahi mau laʻana o nā meaʻai kaulana i hiki ke hoʻolei ʻia i loko o nā kīʻaha ʻē aʻe:
He mea nui e koho i kēia mau meaʻai haʻahaʻa ke kō. ʻOiai makemake kou ʻōpū i ka ʻai ʻana i ke kō, ʻo ka nui o ka mea hiki ke hānai i nā hua bacteria maikaʻi ʻole a paʻakikī i ka ulu ʻana i nā ʻano maikaʻi loa e kākoʻo ai i ke olakino a me ka ʻai ʻana.
E loaʻa ana ka lanakila ma ka hapa nui o ka poʻe ma ke ʻoki ʻana i nā meaʻai, ka hoʻohui ʻana i nā mea like ʻole, a me ka ʻike ʻana i ke ʻano o kēia mau meaʻai. ʻO ke ala maikaʻi e hana ai i kēia me ka mālie. E mālama i kahi puke pai meaʻai a e nānā i kou manaʻo i ka pule. Loaʻa i kēlā me kēia kanaka ko lākou ʻike ponoʻī, no laila e hana liʻiliʻi ka ʻimi ʻana i ka mea maikaʻi loa i kēlā me kēia manawa a kau ʻia ma luna o ke kanaka a me ko lākou nohona.
ʻO kekahi ala kōkua e hoʻololi ai, ʻo ia ka hōʻoia ʻana e lawa ka hiamoe e hoʻomaha ai i kou kino. E inu i ka wai i kēlā lā i kēia lā e noho hydrated. Hiki i ka hoʻomaʻamaʻa ke hoʻonui i ka microbial density a hoʻololi i ka bacteria gut e kōkua i ka hoʻoemi ʻana (5). Ma ka hana ʻana i nā koho ola olakino, e loaʻa i kou puʻu a me kou kino ka manawa e hoʻoponopono hou a hana maikaʻi.
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2) Börnigen, D., Morgan, X. C., Franzosa, E. A., Ren, B., Xavier, R. J., Garrett, W. S., Huttenhower, C. (2013).
3) Singh, R.K., Chang, H., Yan, D., Lee, K.M., Ukmak, D., Wong, K., Abrok, M., Farahnik, B., Nakamura, M. , Hao Shu, T. , Bhutani, T., Liao, W. (2017).
5) Allen, J.M., Mailing, L.J., Niemiro, G.M., Moore, R., Cook, M.D., White, B.A., Holscher, H.D., Woods, , J.A., (2018) E! ʻO wau ʻo Lauren. Aia wau ma kahi misionari wela e kōkua iā ʻoe e kaulike i kāu mau hormones a ola i kou ola maikaʻi loa.
I kēia manawa, ua lohe ʻoe he mea koʻikoʻi ke olakino ʻōpū a me ke olakino hormonal, akā pili ʻole nā mea ʻelua (ʻo ia hoʻi, pili ke olakino o kekahi i kekahi, a me ka hope).
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ʻO kaʻoiaʻiʻo, hoʻomaka ka hapa nui o ka hormonal i ka ʻōpū, a he mana ikaika ka ʻōpū i kā mākou mau hormone. ʻO kēia ke kumu o kā mākou ʻōpū microbiota:
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Ke loaʻa iā mākou kahi palekana olakino o ka bacteria microbial i loko o ko mākou ʻōpū, hiki i kā mākou ʻōpū ke hana i kekahi mau mea kupanaha (e ʻike i luna). Akā i kēia ao, ua ʻike ʻia mākou i nā ʻano meaʻawaʻawa, nā kemika, nā mea haumia, nā meaʻai i hana ʻia, nā lāʻau lapaʻau, ka waiʻona, nā lāʻau lapaʻau a me ke koʻikoʻi e hoʻopau ai i kā mākou ʻōpū microbiome, ka mea i kapa ʻia ʻo dysbiosis, a i ʻole ke ʻano o ka maʻi bacterial. .. Ke hiki mai kēia, hiki iā ia ke kumu:
Ke hoʻokaʻawale ʻole ʻia ka maʻi bacteria, ʻaʻole i komo maikaʻi nā meaʻai a me nā meaʻai a hiki i nā molekala nui ke hele i loko o ka pā o ka ʻōpū, e hoʻonui ana i ka naʻau a me ka mumū i loko o ke kino. Hiki i kēia ke hoʻoulu i ka pane ʻole a, inā haʻalele ʻole ʻia, alakaʻi i kahi maʻi autoimmune, ʻino ka ovulation a i ʻole ka hana ʻana o ka progesterone (infertility), overstimulated estrogen a i ʻole testosterone (nā wā ʻeha, PCOS, endometriosis a me nā haʻihaʻi), a paʻa i ka hormone thyroid. (metabolism, ka mahana, ka naʻau, a pēlā aku).
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Ke hoʻokaʻawale ʻole ʻia ka maʻi bacteria, ʻaʻole hiki i kā mākou microbiome ke komo pono i nā meaʻai mai kā mākou meaʻai / mea hoʻohui (e hoʻohana ʻia e hana i nā hormones). I ka wā lōʻihi, hiki i kēia ke alakaʻi i ka hemahema o ka meaʻai, kahi kumu kumu o ka nui o ka hormonal imbalances.
Pono ka hoʻololi ʻana i ka hormone thyroid i kahi pua o ka ʻōpū olakino (e pili ana i ka 20% o ia mea i loko o kou ʻōpū), no laila hiki iā ʻoe ke loaʻa iā T3, ke ʻano ikaika o ka hormone thyroid, e mālama i kou ikehu, metabolism, kaumaha, wela o ke kino, a me ka hana hou. Pūnaehana paʻa (ma waena o nā hana ʻē aʻe). Inā ʻaʻole maikaʻi ka hana ʻana o kou ʻōpū, hiki iā ʻoe ke ʻike i nā hōʻailona o ka hypothyroidism, ʻoiai inā olakino kou thyroid gland.
Ke kaulike kāu estrobolome, kahi hōʻiliʻili o nā pōpoki i loko o ka ʻōpū i hoʻolaʻa ʻia no ka hoʻomaʻamaʻa ʻana a me ka wehe ʻana i ka estrogen mai ke kino, mālama ia i kāu pae o ka estrogen. Akā ke lilo kēia mau hewa i ke kaulike, hiki i kou hiki ke hoʻopau i ka estrogen ke alakaʻi pinepine i ka estrogen dominance, ʻeha, nā wā kaumaha, a me nā ʻano hormonal imbalances e pili ana me PMS.
Eia kekahi, hiki ke alakaʻi i ka constipation, hiki ke hōʻemi i ka hoʻopau ʻana o ka estrogen a alakaʻi i ka mana o ka estrogen.
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Ke noʻonoʻo nei inā loaʻa iā ʻoe kahi ʻōpū maikaʻi ʻole e pili ana i kou olakino hormonal? ʻO nā hōʻailona maʻamau a me nā hōʻailona penei:
No ka hoʻomaikaʻi ʻana i ke olakino o kou puʻuwai, e hana ana e kaulike i nā hormones a mālama i kahi pōʻai menstrual maikaʻi, eia kekahi o nā hana kūlohelohe maʻalahi a maikaʻi loa hiki iā ʻoe ke hana:
ʻO ka ʻai ʻana i nā ʻano meaʻai like ʻole me ka nui o ka protein maikaʻi, ka fiber, a me nā momona e hoʻolako i kou kino me nā mea e pono ai e hana i nā hormones olakino, hoʻomaikaʻi i ka ʻai ʻana, hoʻoponopono i ke kō koko, a hoʻonui i ka maʻi bacteria maikaʻi. Hoʻopau maikaʻi. E ho’āʻo e kālele i ka hoʻohui ʻana i kahi huaʻai hou/ʻokoʻa a i ʻole mea kanu a me ka protein i kēlā me kēia pule (a i ʻole e ʻike i ka #2 no nā ʻōlelo aʻoaʻo hou aku).
ʻO ka ʻai ʻana i nā meaʻai like ʻole e pili ana i kou wahi i kāu pōʻai ʻaʻole kākoʻo wale i nā loli ʻokoʻa o ka hormone ma o ka hoʻokō ʻana i nā pono meaʻai like ʻole, akā ʻo ka hoʻohuli ʻana i nā meaʻai like ʻole a me nā ʻano kuke ʻaʻole ia e hoʻonui i kou ʻōpū i kahi meaʻai. He pane inflammatory. E nānā i kēia pou e pili ana i ka ʻai ʻana no kēlā me kēia māhele o kāu pōʻaiapuni a i ʻole e nānā i kaʻu Hoʻolālā Hormone Balance Reset Plan no nā papa kuhikuhi kikoʻī, nā papa kūʻai hale kūʻai, nā meaʻai i ʻōlelo ʻia, a me nā mea hou aku.
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