Puas yog Microbiome Diet txoj hauv kev zoo tshaj los txhawb kev noj qab haus huv hauv plab?

Zoo Siab

• Dab tsi yog Microbiome Diet?
• Cov txiaj ntsig muaj peev xwm yog dab tsi thiab cuam tshuam tsis zoo ntawm Microbiome Diet?
• Sample Microbiome Diet Food List
• Yuav Noj Dab Tsi Ntawm Microbiome Diet
• Cov Khoom Noj Kom Zam Tsis Muaj Nyob Hauv Microbiome Diet
• Cov tshuaj ntxiv kom noj ntawm Microbiome Diet
• Sample Microbiome Diet Meal Plan
• Tshuaj xyuas rau

Txij ntawm no mus, koj tau ua tib zoo kawm lossis mob ntawm txhua yam ntsig txog lub plab. Ob peb xyoos dhau los, ntau qhov kev tshawb fawb tau tsom mus rau cov kab mob uas nyob hauv lub plab zom mov thiab nws cuam tshuam li cas rau kev noj qab haus huv tag nrho. (Nws kuj tau txuas rau lub hlwb thiab kev noj qab haus huv ntawm daim tawv nqaij.) Lawm, cov zaub mov npaj rau kev txhawb nqa cov kab mob noj qab haus huv hauv koj lub plab microbiome tau nce traction, zoo li cov nroj tsuag paradox, autoimmune paleo, thiab cov khoom noj qis FODMAP. Tom qab ntawd muaj cov zaub mov microbiome, uas yog lub hom phiaj txhawm rau tswj kev noj qab haus huv lub plab tsis zoo los ntawm kev caij tsheb kauj vab hla peb theem kev tshem tawm. Peb tab tom tham txog kev kho dua tshiab, tsis yog lub raj mis kombucha txhua hnub. Nov yog txhua yam koj yuav tsum paub.

Dab tsi yog Microbiome Diet?

Holistic kws kho mob Raphael Kellman, MD, tsim cov zaub mov noj thiab sau nws tawm hauv nws phau ntawv xyoo 2015, Kev noj zaub mov Microbiome: Txoj hauv kev tshawb fawb pom zoo los kho koj li kev noj qab haus huv lub plab thiab ua kom poob phaus tas mus li. Thaum Dr. Kellman nyob tom qab * the * microbiome noj zaub mov noj, kaum ob ntawm lwm tus kws tshaj lij tau tawm los nrog cov ntawv zoo sib xws piav qhia kev noj zaub mov-tsom mus ua ntej thiab txij li thaum Kev Noj Qab Haus Huv Microbiome ntaus cov txee. (Ib qho piv txwv yog kev noj tshuaj tiv thaiv kev ntxhov siab.) Dr. Kellman categorizes poob phaus raws li kev phiv, tab sis tsis yog lub hom phiaj tseem ceeb ntawm kev noj haus.

Theem ib yog peb-lub lim tiam tshem tawm cov zaub mov uas hu rau txiav tawm cov zaub mov uas ua rau lub cev tsis zoo, raws li Dr. Kellman. Koj zam tag nrho cov npe khoom noj suav nrog cov nplej, gluten, qab zib, mis nyuj, thiab qe, thiab tsom mus rau noj ntau cov organic, cov zaub mov cog. Thiab nws tsis nres ntawm zaub mov. Koj yuav tsum xaiv cov khoom tu vaj tu tsev thiab txwv kev siv tshuaj tua kab mob thiab NSAIDs (cov tshuaj tsis-tshuaj tiv thaiv kab mob xws li tshuaj aspirin thiab ibuprofen).

Thaum lub sij hawm thib ob, uas kav plaub lub lis piam, koj tuaj yeem pib rov qhia qee yam khoom noj uas raug tshem tawm hauv theem ib, xws li qee yam khoom noj siv mis, cov nplej tsis muaj gluten, thiab legumes. Tsis tshua muaj kev dag noj mov raug tso cai; koj yuav tsum tsom rau 90 feem pua ​​kev ua raws.

Cov theem kawg yog "kev hloov kho lub neej," uas yog txhua yam hais txog kev noj zaub mov twg ua haujlwm thiab tsis ua haujlwm zoo nrog koj lub cev. Qhov no yog theem so ntau tshaj plaws, txhais rau lub sijhawm ntev, hu rau 70 feem pua ​​ua raws. (Related: Koj Xav Tau Txoj Kev Ntxiv Cov Khoom Noj Kom Zoo Rau Lub Plawv Noj Qab Haus Huv)

Cov txiaj ntsig muaj peev xwm yog dab tsi thiab cuam tshuam tsis zoo ntawm Microbiome Diet?

Cov kev tshawb fawb tau pom muaj peev xwm sib txuas ntawm lub plab zom mov thiab mob zoo li ntshav qab zib, kab mob hauv lub plawv, thiab mob qog noj ntshav. Yog li yog tias kev noj zaub mov microbiome ua txhim kho microbiome pleev, nws tuaj yeem nqa cov txiaj ntsig loj. Nws txhawb nqa ntau tus cwj pwm noj qab haus huv, hais tias Kaley Todd, RD, cov neeg ua haujlwm noj zaub mov rau Sun Pob. "Nws txhawb nqa kev noj cov txiv hmab txiv ntoo tshiab thiab zaub, zam cov zaub mov ua tiav thiab cov suab thaj hnyav, thiab nws tsom ntsoov rau zaub thiab nqaij thiab cov rog zoo," nws hais. "Thiab kuv xav tias ntau tus neeg tuaj yeem noj tag nrho cov zaub mov zoo dua." Ntxiv rau, nws tsis hu rau suav suav lossis txwv ib feem.

Calories ib sab, kev noj zaub mov yog txwv, tshwj xeeb tshaj yog nyob rau theem ib, uas yog qhov tsis zoo. Todd hais tias "Koj tshem tawm ntau pawg zaub mov xws li mis nyuj, legumes, nplej," Todd hais. "Koj tab tom noj cov zaub mov uas muaj cov khoom noj muaj txiaj ntsig zoo thiab muab cov txiaj ntsig kev noj haus thiab tshem tawm lawv tag." Vim tias kev noj qab haus huv ntawm lub plab yog ib tus kheej, nws tsis pom zoo ua raws li kev noj zaub mov hauv boilerplate los sim kho lub plab ntsig txog kev noj qab haus huv: "Nws yog qhov zoo tshaj plaws los ua haujlwm nrog tus kws kho mob uas tsim nyog raws li txoj hauv kev kom tau txais txiaj ntsig zoo tshaj plaws thiab mus rau qhov tseeb. txoj kev. " (Related: Cov kua txiv no tso Sauerkraut siv zoo rau lub plab noj qab haus huv)

Ntxiv rau, thaum kev tshawb fawb txog kev noj zaub mov zoo li cas rau lub plab microbiome tau cog lus, ntau yam tseem tsis meej. Cov kws tshawb fawb tseem tsis tau paub meej tias yuav noj li cas kom ua tiav qhov zoo tshaj plaws. "Peb muaj cov ntaub ntawv los qhia tias kev noj zaub mov hloov pauv microbiome, tab sis tsis yog cov zaub mov tshwj xeeb yuav hloov pauv microbiome hauv ib txoj hauv kev tshwj xeeb rau ib tus neeg tshwj xeeb," Daniel McDonald, Ph.D., tus thawj coj tshawb fawb ntawm American Gut Project thiab tshaj tawm kws tshawb fawb kws kho mob hauv University of California, San Diego Tsev Kawm Ntawv ntawm Tshuaj, tsis ntev los no tau hais Sijhawm.

Sample Microbiome Diet Food List

Txhua theem sib txawv me ntsis, tab sis raws li txoj cai dav dav, koj yuav xav ntxiv cov khoom noj uas muaj cov tshuaj probiotics thiab prebiotics thiab zam kev noj zaub mov tiav. Nov yog qee yam zaub mov uas koj yuav tsum thiab tsis txhob noj thaum koj tau ua tiav rau theem ob:

Yuav Noj Dab Tsi Ntawm Microbiome Diet

• Zaub: Asparagus; leeks; radishes; carrots; dos; qej; kev hlub; qos yaj ywm qab zib; yam; sauerkraut, kimchi, thiab lwm yam zaub fermented
• Txiv Hmab Txiv Ntoo: Avocados; rhubarb; txiv apples; txiv lws suav; txiv kab ntxwv; nectarines; kiwi; txiv kab ntxwv; txiv ntoo qab zib; txiv pears; txiv duaj; txiv nkhaus taw; melons; berries; txiv maj phaub
• Mis: Kefir; yogurt (los yog txiv maj phaub yogurt rau qhov tsis xaiv mis)
• Cov nplej: Amaranth; buckwheat; millet; gluten-dawb oats; mov xim av; basmati mov; mov nplej
• Cov rog: Txiv ntseej thiab noob butter; taum; flaxseed, paj noob hlis, thiab txiv roj roj
• Protein: Organic, tsis pub muaj ntau yam, tsis muaj tsiaj lim hiam; qe dawb-ntau yam qe; ntses
• Cov txuj lom: cinnamon; turmeric

Cov Khoom Noj Kom Zam Tsis Muaj Nyob Hauv Microbiome Diet

• Ntim cov khoom noj
• Gluten
• Soy
• Qab zib thiab khoom qab zib (Lakanto qab zib tau tso cai hauv qhov nruab nrab)
• Trans fat thiab hydrogenated fat
• Qos yaj ywm (tshwj tsis yog qos yaj ywm qab zib)
• Pob kws
• Txiv laum huab xeeb
• Deli nqaij
• Cov ntses muaj mercury (piv txwv li, ahi tuna, txiv kab ntxwv roughy, thiab shark)
• Txiv hmab txiv ntoo

Dr. Kellman kuj qhia kom noj tshuaj ntxiv nrog rau kev noj zaub mov microbiome, tshwj xeeb tshaj yog nyob rau thawj theem.

Cov tshuaj ntxiv kom noj ntawm Microbiome Diet

• Berberine
• Caprylic acid
• Qej
• Grapefruit noob extract
• Oregano roj
• Wormwood
• Zinc
• Carnosine
• DGL
• Glutamine
• Marshmallow
• N-acetyl glucosamine
• Quercetin
• Nplaum elm
• Vitamin D
• Probiotic tshuaj ntxiv

Sample Microbiome Diet Meal Plan

Xav muab nws sim? Nov yog qhov noj ib hnub twg yuav zoo li, raws li Todd.

• Noj tshais: Txiv hmab txiv ntoo nyias nrog avocado, topped nrog toasted cashews lossis txiv maj phaub tsis qab zib
• Noj tshais thaum sawv ntxov: Sliced ​​apple nrog almond butter
• Noj su: Veggie chicken soup
• Noj su: Roasted curried cauliflower
• Noj hmo: Nqaij qaib nrog qej, ci asparagus thiab carrots, fermented beets, thiab kombucha

Tshuaj xyuas rau