Txoj Kev Npaj Leaky plab: Yuav Noj Dab Tsi, Dab Tsi Yuav Zam Txim

Zoo Siab

• Mob plab hnyuv yog dab tsi?
• Dab tsi ua rau plab hnyuv plab?
• Cov khoom noj tau noj
• Cov khoom noj kom tsis txhob pom
• 1-lub lim tiam coj mus kuaj zaub mov
• Hnub Monday
• Hnub Tuesday
• Hnub Wednesday
• Hnub Thursday
• Hnub Friday
• Hnub Saturday
• Hnub Sunday
• Lwm txoj hauv kev los txhim kho koj lub plab kom noj qab haus huv
• Hauv qab kab

Peb suav nrog cov khoom uas peb xav tias tseem ceeb rau peb cov nyeem. Yog tias koj yuav los ntawm cov txuas hauv nplooj ntawv no, peb yuav khwv tau nyiaj me me. Ntawm no yog peb cov txheej txheem.

Lub sij hawm "plab hnyuv plab" tau txais ntau txoj hauv kev xyoo tas los no.

Kuj tseem paub ntxiv tias muaj qhov ua paug rau txoj hnyuv, nws yog ib qho mob uas ua rau koj lub plab hnyuv phab ntsa pib plam. Qhov no ua kom yooj yim rau cov khoom loj, xws li cov kab mob, co toxins, thiab cov zaub mov tsis muaj kev tiv thaiv zoo, hla ntawm cov phab ntsa plab hnyuv mus rau hauv koj cov hlab ntshav.

Cov kev tshawb fawb tau cuam tshuam cov kev mob plab hnyuv ntau nrog ntau tus kab mob ntev thiab autoimmune, suav nrog hom ntshav qab zib hom 1 thiab kab mob celiac.

Kab lus no ua tib zoo saib rau lub plab txhaws thiab nws cov laj thawj. Nws tseem suav nrog cov npe teev cov zaub mov uas pab ua kom lub plab zom mov zoo thiab 1 lub lim tiam cov qauv ua khoom noj.

Mob plab hnyuv yog dab tsi?

Qhov ncauj plab mob yog qhov xav kom ua los ntawm kev mob plab hnyuv ntau ntxiv.

Lub plab zom mov muaj ntau lub plab cev uas sib koom ua ke zom cov zaub mov, nqus cov khoom noj thiab dej, thiab tshem cov khoom pov tseg. Koj txoj hnyuv hauv plab ua haujlwm ua qhov thaiv ntawm koj lub plab thiab cov hlab ntsha kom tiv thaiv teeb meem uas tuaj yeem nkag mus rau hauv koj lub cev (,).

Kev noj zaub mov kom zoo thiab dej hauv lub cev feem ntau tshwm sim hauv koj cov hnyuv. Koj txoj hnyuv muaj qhov txhaws nruj, lossis qhov khoob me me, uas tso cai rau cov as-ham thiab dej mus rau hauv koj cov hlab ntshav.

Yuav ua li cas cov tshuaj hla yooj yim hla lub plab hnyuv phab ntsa yog paub tias yog cov hnyuv permeability.

Qee yam kev mob nkeeg ua rau cov kev sib txuas nruj yuav ua rau xoob xoob, uas tso cai rau cov khoom phom sij xws li kab mob, co toxins, thiab cov zaub mov tsis muaj kev txwv rau hauv koj cov hlab ntshav.

Lwm txoj kev pab kho mob tau hais tias kev paug plab zom mov tuaj yeem ua rau mob ntau thiab cuam tshuam rau lub cev tiv thaiv kab mob, ua rau muaj ntau yam teeb meem kev noj qab haus huv uas suav nrog paub hu ua leaky plab syndrome ().

Lawv ntseeg tias plab plab zom mov ua rau ntau yam mob, nrog rau cov kab mob autoimmune, migraines, autism, zaub mov rhiab, tawv nqaij mob, lub hlwb pos huab, thiab ua rau nkees.

Tsis tau, nws muaj cov pov thawj me me los ua pov thawj tias lub plab zom mov muaj tshwm sim. Yog li ntawd, cov kws kho mob lub cev tseem ceeb tsis paub nws yog kev kuaj mob.

Txawm hais tias muaj cov kab mob hauv plab hnyuv ntau ntxiv thiab tshwm sim nrog ntau yam kab mob, nws tsis paub meej tias nws yog qhov tsos mob lossis lwm qhov ua rau mob ntsws ().

Qia plab, lossis ntau zog ntawm txoj hnyuv permeability, tshwm sim thaum kev nruj ntawm koj cov plab hnyuv phab ntsa txhaws. Qhov no yuav tso cai rau cov tshuaj phem, xws li cov kab mob, co toxins, thiab cov zaub mov tsis muaj kev tiv thaiv, kis rau hauv koj cov hlab ntshav.

Dab tsi ua rau plab hnyuv plab?

Qhov tseeb yog vim li cas plab hnyuv txhaws yog qhov paub tsis meej.

Txawm li cas los xij, muaj zog ntawm txoj hnyuv permeability paub zoo thiab tshwm sim nrog ob peb yam kab mob ntev ntev, suav nrog tus kab mob celiac thiab ntshav qab zib hom 1 (5).

Zonulin yog ib qho protein uas ua kom nruj kev sib luag. Kev tshawb nrhiav pom tau tias cov protein ntau dua no yuav ua rau kom lub cev sib cais thiab nce qib ntawm cov hnyuv (,).

Ob yam ua rau neeg paub los tsim cov qib zonulin ntau dua hauv qee tus neeg - kab mob thiab gluten ().

Muaj cov pov thawj zoo ib yam uas gluten nce plab hnyuv permeability rau cov neeg mob celiac (,).

Txawm li cas los xij, kev tshawb fawb hauv cov neeg laus noj qab nyob zoo thiab cov uas tsis muaj mob plab gluten rhiab pom tau cov txiaj ntsig sib xyaw. Thaum cov kev tshawb fawb-leeg kuaj pom tias gluten tuaj yeem nce plab hnyuv permeability, cov kev tshawb fawb raws tib neeg tsis tau pom tias muaj tib lub txiaj ntsig (,,).

Ib cag ntawm zonulin, lwm yam kuj tseem tuaj yeem ua rau lub plab hnyuv permeability.

Kev tshawb fawb qhia tau tias cov qib siab ntawm cov neeg kho mob sib kis, xws li qog necrosis factor (TNF) thiab interleukin 13 (IL-13), lossis kev siv ntev ntev ntawm cov tshuaj tiv thaiv kabmob tsis muaj kabmob (NSAIDs), xws li tshuaj aspirin thiab ibuprofen, tuaj yeem nce ntxiv plab hnyuv permeability (,,,).

Tsis tas li ntawd, cov qib qis ntawm plab muaj txiaj ntsig zoo yuav muaj tib yam. Qhov no yog hu ua plab dysbiosis ().

Qhov tseeb ua rau muaj mob plab hnyuv tseem ua ib qho paub tsis meej, tab sis qee cov protein zoo li zonulin thiab cov cim ntawm o ua rau qee qhov qhia. Lwm qhov peev xwm ua muaj xws li siv NSAID mus sij hawm ntev thiab qhov tsis txaus ntawm cov kab mob plab uas paub tias mob plab dysbiosis.

Cov khoom noj tau noj

Raws li cov plab hnyuv plab tsis yog cov tshuaj kho mob, tsis muaj ib txoj kev kho tau pom zoo.

Tsis tau, koj tuaj yeem ua ntau yam los txhim kho koj lub plab zom mov kom huv.

Ib qho yog noj zaub mov muaj ntau nyob rau hauv cov zaub mov uas pab txoj kev loj hlob ntawm cov kab mob plab muaj txiaj ntsig. Kev sib sau tsis zoo ntawm cov kab mob plab tau txuas rau qhov tsis zoo los ntawm kev noj qab haus huv, suav nrog kev mob ntev, mob qog nqaij hlav, mob plawv, thiab ntshav qab zib hom 2 ().

Cov zaub mov hauv qab no yog cov kev xaiv zoo rau kev txhim kho koj lub plab zom mov:

• Zaub: zaub cob pob, Zaub pob zaub, zaub pob, arugula, carrots, kale, beetroot, Swiss chard, zaub ntsuab, qhiav, nceb, thiab zucchini
• Caj thiab hau: qos yaj ywm, qos yaj ywm qab zib, yams, carrots, squash, thiab turnips
• Fermented zaub: kimchi, sauerkraut, tempeh, thiab miso
• Txiv Hmab Txiv Ntoo: txiv maj phaub, txiv quav ntswv nyoos, txiv tsawb, blueberries, raspberries, txiv pos nphuab, kiwi, txiv puv luj, txiv kab ntxwv, txiv mab txiv ntoo, txiv qaub, txiv qaub, txiv tsawb, thiab txiv tsawb
• Cov noob loj: chia noob, flax noob, noob paj noob hlis, thiab lwm yam
• Gluten tsis pub muaj nplej: buckwheat, amaranth, mov (xim av thiab dawb), pias, teff, thiab dawb-oats
• Cov rog kom zoo: avocado, avocado roj, txiv maj phaub roj, thiab roj nkauj tshwj xeeb cov roj
• Ntses: salmon, tuna, herring, thiab lwm yam ntses omega-3 nplua nuj
• Nqaij thiab qe: cov nqaij ntshiv ntawm nqaij qaib, nqaij nyuj, nqaij yaj, nqaij qaib ntxhw, thiab qe
• Tshuaj ntsuab thiab txuj lom: tag nrho cov tshuaj ntsuab thiab txuj lom
• Qhia cov khoom xyaw mis: kefir, yogurt, Greek yogurt, thiab buttermilk tsoos
• Haus: pob txha kua zaub, teas, txiv maj phaub mis, mis nyuj, dej, thiab kombucha
• Ceev: noob txiv ntoo nyoos, suav nrog txiv laum huab xeeb, almonds, thiab cov khoom lag luam muaj noob txiv ntoo, xws li txiv ntoo mil

Kev noj zaub mov kom txhawb kev noj qab haus huv yuav tsum tsom rau cov zaub mov fibrous, txiv hmab txiv ntoo, zaub uas muaj kua, zaub mov muab khoom noj siv mis, khoom noj muaj roj, thiab cov nqaij ntshiv, zaub mov tsis zoo.

Cov khoom noj kom tsis txhob pom

Kev zam qee yam zaub mov yog ib qho tseem ceeb rau kev txhim kho koj lub plab txoj kev noj qab haus huv.

Qee cov zaub mov tau pom tias ua rau mob hauv koj lub cev, uas tuaj yeem txhawb kev loj hlob ntawm cov kab mob tsis zoo uas txuas nrog ntau cov kab mob mus ntev ().

Cov npe hauv qab no muaj cov khoom noj uas tuaj yeem cuam tshuam cov kab mob plab noj qab nyob zoo, nrog rau qee qhov uas ntseeg tias ua rau lub plab zom mov, xws li tsam plab, cem quav, thiab zawv plab:

• Raws li cov khoom nplej: khob cij, nplej zom, cereals, hmoov nplej, hmoov nplej, thiab lwm yam.
• Cov nplej muaj gluten: barley, rye, bulgur, seitan, triticale, thiab oats
• Nqaij nqaij: txias txiav, muab nqaij me, nqaij npuas kib, kub dev, thiab lwm yam.
• Cov khoom ci: ncuav, ncuav ncuav, ncuav qab zib, ncuav qab zib, ncuav qab zib, thiab pizza
• Khoom txom ncauj: kab nrib pleb, muesli tuav, paj kws, pretzels, thiab lwm yam.
• Cov khoom noj qua ntxi: cov khoom noj ceev, qos yaj ywm kib, qab zib zaub mov, khaub noom qab zib, thiab lwm yam.
• Khoom noj siv mis: mis nyuj, chees, thiab mis nyuj khov
• Cov roj refined: canola, paj noob hlis, kua taum pauv, thiab roj muaj roj
• Cov khoom qab zib tsim: aspartame, sucralose, thiab saccharin
• Cov kua ntses: cov ntaub qhwv zaub qhwv, ntxiv rau kua ntses, teriyaki, thiab kua ntses hoisin
• Haus: dej cawv, dej haus thiab lwm yam dej qab zib

Zam kev ua cov zaub mov tsis zoo, cawv, dej qab zib, cov roj ua kom zoo, thiab cov khoom qab zib ua rau muaj txiaj ntsig zoo tuaj yeem pab txoj kev loj hlob ntawm cov kab mob plab. Txiav tawm cov zaub mov uas muaj gluten lossis txhawb kev zom plab zom mov kuj tseem yuav pab tau.

1-lub lim tiam coj mus kuaj zaub mov

Hauv qab no yog zaub mov zoo 1 lub lis piam ua piv txwv rau kev txhim kho koj lub plab zom mov.

Nws tsom rua kev muab cov khoom noj uas txhawb txoj kev loj hlob ntawm cov kab mob plab noj mov kom zoo thaum uas tshem cov khoom noj uas tsis zoo ua rau cov tsos mob tsis haum xeeb.

Qee cov ntawv qhia zaub mov muaj sauerkraut, ib hom fermented zaub qhwv uas yooj yim, yooj yim, thiab pheej yig los npaj.

Hnub Monday

• Noj tshais: blueberry, txiv tsawb, thiab Greek yogurt smoothie
• Noj su: sib xyaw zaub xam lav nrog rau cov qe siav uas tawv
• Noj hmo: nqaij nyuj thiab zaub paj ntsuab do-kib nrog zucchini noodles thiab sauerkraut

Hnub Tuesday

• Noj tshais: omelet nrog veggies uas koj xaiv
• Noj su: tshuav ntawm hnub Monday noj hmo
• Noj hmo: seared salmon tau txais kev pab nrog lub vaj zaub tshiab tshiab

Hnub Wednesday

• Noj tshais: blueberry, Greek yogurt, thiab unsweetened almond mis smoothie
• Noj su: salmon, qe, thiab veggie frittata
• Noj hmo: grilled txiv qaub nqaij qaib zaub xam lav nrog ib sab ntawm sauerkraut

Hnub Thursday

• Noj tshais: gluten-dawb oatmeal nrog 1/4 khob ntawm raspberries
• Noj su: tshuav ntawm Wednesday lub hmo noj hmo
• Noj hmo: broiled steak nrog Zaub pob qe thiab qos yaj ywm qab zib

Hnub Friday

• Noj tshais: kale, txiv puv luj, thiab unsweetened almond mis smoothie
• Noj su: beet, zaub ntug hauv paus, kale, zaub ntsuab, thiab zaub txhwb liab
• Noj hmo: ci nqaij qaib ua haujlwm nrog roasted carrots, taum, thiab zaub cob pob

Hnub Saturday

• Noj tshais: txiv maj phaub-papaya chia paj npleg - 1/4 khob ntawm chia noob, 1 lub khob ntawm txiv maj phaub tsis muaj qab zib, thiab 1/4 khob ntawm txiv duaj txiv ntoo
• Noj su: nqaij qaib zaub xam lav nrog txiv ntseej roj
• Noj hmo: roasted tempeh nrog Zaub pob qe thiab txhuv nplej

Hnub Sunday

• Noj tshais: nceb, zaub ntsuab, thiab zucchini frittata
• Noj su: qab zib qos halves stuffed nrog spinach, qaib cov txwv, thiab cranberries tshiab
• Noj hmo: grilled nqaij qaib tis nrog ib sab ntawm tshiab spinach thiab sauerkraut

Cov zaub mov plab ua kom muaj txiaj ntsig zoo yuav tsum yog cov txiv hmab txiv ntoo, zaub, thiab cov protein tsis zoo. Fermented zaub nyiam sauerkraut los yog cov khoom noj muaj mis nyuj ua si zoo li Greek yogurt yog cov tseem ntxiv rau, vim tias lawv yog qhov zoo uas muaj cov kab mob plab.

Lwm txoj hauv kev los txhim kho koj lub plab kom noj qab haus huv

Txawm hais tias kev noj haus yog qhov tseem ceeb los txhim kho lub plab kev noj qab haus huv, muaj ntau ntau lwm yam koj tuaj yeem ua.

Nov yog qee txoj hauv kev ntxiv rau txhim kho koj lub plab:

• Noj tshuaj probiotic. Probiotics muaj cov kab mob uas muaj nyob rau hauv cov zaub mov fermented. Kev noj cov tshuaj probiotic, uas koj tuaj yeem nrhiav online, tuaj yeem txhim kho plab lub cev yog tias koj tsis tau txais probiotics txaus los ntawm koj cov kev noj haus ().
• Txo kev ntxhov siab. Mob ntsws ntev tau pom tias yuav ua mob tau cov kab mob plab muaj txiaj ntsig. Kev ua ub ua no los ntawm kev xav lossis yoga tuaj yeem pab ().
• Zam kev haus luam yeeb. Cov pa luam yeeb yog qhov muaj feem yuav ua mob rau ntau qhov hnyuv thiab tuaj yeem ua rau muaj kev cuam tshuam ntawm cov hnyuv. Txiav kev haus luam yeeb tuaj yeem ua rau koj suav cov kab mob noj qab haus huv thiab txo koj kev suav cov kab mob plab ().
• Pw tsaug zog ntau dua. Kev pw tsaug zog tsis txaus yuav ua rau cov kev faib tsis zoo ntawm cov kab mob plab noj qab nyob zoo, tej zaum yuav ua rau muaj kev mob plab hnyuv ().
• Txwv kev haus dej haus cawv kom tsawg. Kev tshawb fawb pom tau tias kev haus cawv ntau dhau yuav ua rau lub plab hnyuv tuaj yeem ua rau muaj qhov cuam tshuam nrog qee cov protein (,,).

Yog tias koj xav tias koj muaj plab zom mov plab, txiav txim siab mus kuaj mob tus kab mob celiac.

Ob qho kev ntshawv siab no tuaj yeem muaj cov tsos mob sib tshooj.

Qee tus neeg kuj pom tias kev noj zaub mov zoo xws li lub plab thiab lub siab ntsws mob hlwb (GAPS) kev noj haus yuav daws cov tsos mob plab. Txawm li cas los xij, txoj kev noj haus no yog ib qho muaj kev txwv ntau, thiab tsis muaj kev tshawb fawb txog kev tshawb fawb pom nws cov lus txhawb kev noj qab haus huv.

Ib cag los ntawm kev noj haus, sim noj cov tshuaj probiotic, txo koj cov kev ntxhov siab, pw tsaug zog ntau dua, zam kev haus luam yeeb, thiab txo kev haus dej haus cawv kom koj lub plab noj qab haus huv.

Hauv qab kab

Qhov ncauj plab nrawm yog qhov mob hypothetical los ntawm kev mob hnyuv ntau ntxiv.

Nws cuam tshuam nrog kev muaj kab mob hauv plab hnyuv ntau ntxiv - cov khoob me me hauv cov phab ntsa plab uas ua rau nws yooj yim rau cov kab mob, co toxins, thiab cov zaub mov tsis muaj kev tiv thaiv kom hla dhau phab ntsa hnyuv rau hauv koj cov hlab ntshav.

Txawm li cas los xij, cov kws kho mob loj tsis paub txog qhov mob plab hnyuv tawm tuaj ua kev kuaj mob, vim tias tam sim no muaj pov thawj me ntsis tias kev mob plab hnyuv muaj zog ua rau muaj mob loj hauv thiab ntawm nws tus kheej.

Txhawb txoj hnyuv permeability tshwm sim nrog rau cov kab mob xws li mob raum thiab hom ntshav qab zib hom 1. Txawm li cas los xij, nws feem ntau yuav yog cov tsos mob ntawm cov kab mob no, es tsis yog qhov ua.

Ntawd tau hais tias, muaj ntau cov kauj ruam koj tuaj yeem coj los txhim kho koj lub plab zom mov.

Txhawm rau tiv thaiv plab hnyuv plab, noj zaub mov uas txhawb txoj kev loj hlob ntawm cov kab mob plab noj qab haus huv, suav nrog cov txiv hmab txiv ntoo, khoom noj cov khoom noj muaj roj, cov rog zoo, cov nqaij rog, thiab cov nqaij ua kom nqaij thiab tawv nqaij.

Zam kev ua tej yam khoom noj kom zoo thiab zoo nkauj.

Koj tseem tuaj yeem siv tshuaj probiotic, txo kev ntxhov siab, txwv NSAID siv, zam kev haus cawv, thiab pw tsaug zog ntau dua.