What Is The Elimination Diet?
2022年8月24日不仅仅是你不能吃的食物，还有你可以吃的食物
注意: For the purposes of this article, 我将重点介绍已建立的功能性健康消除饮食, 改编自 Institute For 功能 Medicine.
The “Why” Is Just As Important As The “How”
我们大多数人都熟悉食物过敏:如果你吃了花生，你的嘴唇就会开始膨胀, like Will Smith in the movie “Hitch.” Or if you have some 好吧-intentioned cinnamon, 你的舌头开始肿起来，就像电影《澳洲幸运10最新正规开奖官网》里的巨石一样.”
The Difference Between A Food Allergy & A食物敏感性
一种食物 allergy is an IgE reaction in our immune system. But what is a food 灵敏度? 一种食物 灵敏度 is an IgG reaction within our immune system. 高达20% of the population has a food 灵敏度. 它也不同于IgE反应，因为它不是立即发生的. 它实际上可能在接触或摄入72小时后发生.
Food Sensitivity Symptoms Are Numerous & 包括:
- 皮疹
- 乏力
- 脑雾
- 交通拥堵
- 湿疹
- 腹胀
- 腹部疼痛
- 腹泻
- 便秘
Food sensitivities can also be additive, 这意味着你可以在周一和周二吃一些你敏感的东西，没有问题，但周四再吃一次，周五就会出现症状! 祝你好运? 它使它 几乎 impossible to figure out with a food diary. 你也不能仅仅通过吃“低”乳制品或“低”麸质来解决问题.
You really have to eat NONE!
The Benefits Of The Elimination Diet:
- Allows you to identify food sensitivities
- Decreases inflammation
- 改善胃肠道症状, 包括腹胀, 气体, 恶心想吐, 腹泻, constipation and pain; it may also improve “leaky gut”
- Increases daily energy and improves sleep
- 消除了皮疹
- 减轻头痛
- Improves natural detoxification
- 停止对食物的渴望
- 可以帮助 减肥
It’s All About Taking Out The Most Common Allergens & Reactive Substances, Including:
- 乳制品
- Gluten (includes rye, barley & 啤酒花)
- 鸡蛋
- 大豆(包括豆油——几乎每家餐馆都有)
- Beef/processed meat (sausage, lunch meat, bacon & 猪肉)
- 花生
- 贝类
- 玉米
- Alcohol (especially if trying to improve detox, 激素平衡睡眠，能量 & 肠道健康)
- 咖啡因(是的，我很抱歉——如果你想改善睡眠/精力，这一点尤其重要)
- 糖(你可以吃两茶匙——8克——天然糖，比如蜂蜜, 枫糖浆, 龙舌兰, or coconut sugar per day)
How Long Should You Be On The Elimination Diet?
21天. 我们要求你在21天内不吃任何被移除的食物. 为什么要这么长时间?? 21天内, 你的身体会消除50%的IgG抗体，这样你就能在这段时间内看到结果.
I understand that this may be a bit much for beginners. 如果这个任务让你难以承受，那么你可以在21天内先做几件. I would rather you eliminate fewer foods 好吧 than all of them poorly. If only doing a few at a time, I usually recommend starting with gluten, 乳制品和糖是前三名——但这也可能取决于你的独特症状.
How To Reintroduce Different Foods Back Into Your Diet
So you have successfully avoided reactive foods for 21天. 第22天, you can begin reintroducing one food at a time, eating two servings to gauge your body’s reaction. 你还想尽量获得最纯净的特定成分或食物.
A Few Real World Examples:
如果你把鸡蛋重新引入你的饮食，你将在第22天吃两份鸡蛋. This does 不 have to be at the same time. Then you hold off on day 23/24 and see if symptoms arise. 如果你不确定，那么在第23天多吃一点，然后再观察2天你的反应. On day 25, add a不her food back in.
When introducing soy, it should be edamame first. 很多人会对大豆油有反应，因为它很容易发炎. You don’t want to introduce pizza (cheese, gluten and probably soybean oil), because it is too much too quickly, and you won’t be able to pinpoint the problem maker.
这是最具挑战性的部分之一，因为你必须有纪律地一次介绍一个.
Determining Which Foods To Bring Back 第一个 (& 最后)
再一次, 我们希望以每种食物的“纯”形式为目标，以帮助确定它们是否是造成我们不适的罪魁祸首. 鸡蛋 are a great first step. 在那里，你可以从玉米、花生、牛肉、大豆、贝类和乳制品中选择.
当你用尽这些选择后，你可以重新加入糖. 记住，我们都吃了太多的糖，所以你能保持低糖越长越好. 没人知道 不 respond to added sugar!
Alcohol and caffeine are, 到目前为止，人们和我争论最多的，应该介绍一下nd 和3rd 到最后. They both affect our hormones, gut, sleep, and mood. 人们总是告诉我，酒精有助于睡眠——其实并没有. It may put you to sleep and you may 认为 你睡得更好 study after study shows you do 不.
Gluten should be added last if possible.
关于咖啡因的一些话:“我不像我想象的那么需要它。”
大多数人认为没有咖啡(尤其是没有奶精)他们会死。! 然而，这是 总是 the most surprising to people. “I did 不 need it as much as I thought!“我在排练赛期间喝无咖啡因咖啡，纯粹是出于整个上午都在喝咖啡的习惯. I buy excellent mold-free decaf coffee for those 21天; this can be a little pricey but it is only for a few weeks!
潜在的结果:
- If you have symptoms, then keep that food OUT of your diet.
- If you do 不 have symptoms, add it back in!
一旦你有了你敏感的食物清单，我们就会在澳洲幸运10最新正规开奖官网你的肠道时把它们排除在外. 如果我们也有粪便研究来指导我们和个性化你的澳洲幸运10最新正规开奖官网，治愈你的肠道是最容易的.
记住:这并不意味着你再也不能吃那些食物了! We will retry after healing your gut to the best of our ability.
What You Can Eat On The Elimination Diet:
- 火鸡胸肉，火鸡碎，鸡胸肉/翅膀/鸡腿，鸡肉碎
- Fish (salmon, tilapia, tuna, cod, etc.)
- 燕麦、大米 & 藜麦
- 小扁豆
- Any beans and/or chickpeas/hummus
- Any vegetables (except corn; you may want to limit your potatoes and sweet potatoes if you’re looking to 减肥)
- 任何水果
- Any seeds and/or nuts (except for peanuts)
- EVOO/coconut oil/almond oil/avocado oil
- 任何香料
Good Elimination Diet-Friendly Brands to Look For:
- 不含谷物/不含过敏原，所以你可以吃任何不含谷物的东西(薯片/卷饼/干酪)。
- 简单的米尔斯:看看配料，因为有些含有天然糖
- 原始厨房(沙拉酱/烧烤酱/厨房):看材料b/c有些有鸡蛋
导航的夜生活 & 外出就餐
Finding places to eat out can be VERY difficult. 大多数声称使用EVOO的餐馆通常用大豆油来切割. 在哥伦布和克利夫兰，有两家值得信赖的餐厅是Rebol和Townhall.
你准备好最终弄清楚是什么让你感觉不到最佳状态了吗?
对于那些想要找出干扰因素的人来说，消除饮食是一个很好的起点——或者通常是一个美妙的重置! I do it once a year as a “detox” to reset my eating habits and bolster my gut health. 我很喜欢.
And remember: It’s only 21天 or so! Your comfort and confidence are worth it. You deserve to feel your best.
作者简介
Dr. 玛格丽特韦斯顿 is a reputable functional 好吧ness doctor in Columbus, OH. 她在家庭实践和运动医学方面都有丰富的经验. 她利用丰富的经验为她的每个澳洲幸运10正规官网开奖平台创造定制的健康澳洲幸运10最新正规开奖官网. Dr. 韦斯顿经常采用特定的营养计划来帮助确定患者饮食中潜在的刺激物.
