Zvinotaura Gut Rako Nezve Hutano Hwako

Zvemukati

• Kubatana Pakati PemaHomoni Nedumbu Rako
• Maitiro Ehutachiona Hutachiona Hwewe HweMuviri Wako Wese
• Nyora Zvese zveProbiotic Benefits neIyi Rx
• 6 Nzira dzekutora Probiotic Bhenefiti Ekuvandudza Hwako Hwose Hutano
• Maitiro Ekutora Yekuwedzera neiyo Yakawanda Probiotic Bhenefiti
• Ongororo ye

Kuenda nemanzwiro ako emukati itsika yakanaka.

Munoona, kana zvasvika pakunzwa, hazvisi zvese mumusoro mako - zviri mudumbu rako, futi. "Uropi hunokanganisa nzira yekugaya uye zvinopesana," anodaro Rebekah Gross, MD, chiremba wezvekurapa gastroenterologist kuNYU Langone Medical Center. Muchokwadi, tsvagiridzo itsva yakawana kuti gurokuro yedu, dumbu, dumbu diki, uye colon zvine chirevo chikuru mumashandiro anoita pfungwa dzedu nemiviri uye nekufara kwatinoita. (Kutaura pamusoro pazvo, wakanzwa here kuti unogona kuzvifunga kuti unzwe kufara, hutano, uye mudiki?)

"Ura iboka rakakosha renhengo dzatinoda kutanga kutarisisa," anodaro Steven Lamm, M.D., munyori we Hapana Guts, Hapana Kubwinya. "Kuita izvi kungave chakavanzika chekuvandudza hutano hwedu hwese."

Zvese izvi ndosaka iwe ungave uchinzwa zvakawanda nezve probiotics mabhenefiti ...

Kubatana Pakati PemaHomoni Nedumbu Rako

Kana zvichiita sekunge dumbu rako dzimwe nguva rine pfungwa dzaro, ndizvozvo nekuti rinodaro. Mumukati megumbo mune dzimba dzakazvimirira dzemazana emamirioni emitsipa-yakawanda kupfuura tambo yemusana - inonzi enteric nervous system. Izvo zvakaoma uye zvine simba zvekuti masayendisiti anoitumidza se "uropi hwechipiri." Kuwedzera pakuve mutariri wegadziriro yekugaya, yako gut bining ndiyo musimboti wemuviri wako immune system (ndiani aiziva?) Uye inokudzivirira iwe kune vakadaro vanobva kune dzimwe nyika sevirusi uye mabhakitiriya. "Icho chipingamupinyi chakakosha, chakakosha seganda," anodaro Michael Gershon, M.D., munyori we Hwechipiri Brain uye akatanga gastroenterologist uyo akatanga izwi iri.

Masero ari mumatumbu akadzika zvakare anoburitsa 95 muzana yeserotonin mumiviri yedu. (Kumwe kwasara kunoitika muuropi, umo ma<em>hormone anodzora mufaro nemafungiro.) Muura, serotonin ine mabasa akasiyana-siyana, kusanganisira kukurudzira kukura kwetsinga-masero uye kuzivisa gadziriro yomuviri yokurwisa hosha kuutachiona. (Zvakafanana: Maitiro ekuenzanisa maHormones Zvakasikwa Kuti Agare Simba)

Kutenda kune serotonin, ura uye uropi zvinogara zvichisangana. Makemikari mameseji anomhanya achidzoka nekudzoka pakati pehuropi hwepakati sisitimu yetsinga uye iyo gut's enteric nervous system. Kana isu takamanikidzwa, kutya, kana kutya, huropi hwedu hunozivisa ura hwedu, uye dumbu redu rinotanga kumonyoroka mukupindura. Kana gadziriro yedu yekugaya ikatsamwa, ura hwedu hunoyambira huropi hwedu kuti pane dambudziko kunyangwe tisati tatanga kunzwa zviratidzo. Masayendisiti anofungidzira kuti mafungiro edu akakanganiswa zvisina kunaka semhedzisiro. "Ura huri kutumira mameseji anogona kuita kuti uropi hunetse," anodaro Gershon. "Uri muchimiro chakanaka chepfungwa chete kana ura hwako hunokutendera iwe."

Maitiro Ehutachiona Hutachiona Hwewe HweMuviri Wako Wese

Imwe kiyi - uye minuscule - vatambi mune zvese izvi kukurukurirana kwehuropi-uye-ura ndiwo hutachiona hunogadzika madziro ematumbo, anodaro gastroenterologist Gianrico Farrugia, MD, director weMayo Clinic Center yeIndividualized Medicine. Kune mazana emhando dzemabhakitiriya ari mudumbu; vamwe vavo vanoita zvinhu zvinobatsira zvakadai sokuputsa makabhohaidhiretsi muura uye kubudisa zvirwere-kurwisa zvirwere uye mavhitamini, nepo mamwe, mabhakitiriya anoparadza anobudisa chepfu uye anokurudzira zvirwere. (DYK pane chinhu chakadai se "mircobiome diet?")

Mumatumbo ane hutano, mabhakitiriya akanaka anodarika akaipa. Asi zviri kuitika mumusoro mako zvinogona kukanganisa chiyero. "Nyaya dzepfungwa dzinogona kubatsira kukurudzira izvo zvinogara mune yako GI turakiti," anodaro William Chey, MD, purofesa wezvekurapa kwemukati kuYunivhesiti yeMichigan Medical School. Kuve uri pasi pekushushikana kukuru kana kunzwa kushushikana kana kushushikana kunogona kuchinja mashandiro anoita ura hwako uye mashandiro anoita immune yako, iyo inozogonawo kuchinja mhando yebhakitiriya mumatumbo mudiki nekoloni, anotsanangura. Zviratidzo zvinogona kusanganisira kupwanya, kuputika, manyoka, kana kupatira. (Iyo yekupedzisira inogona kunge iri nyaya yepamutemo pane zvimwe zvekudya, senge keto.)

Semuenzaniso, irritable bowel syndrome (IBS), chirwere chinokonzera kurwadziwa kwepamuviri, manyoka, uye kuvimbiswa, kazhinji kunoperekedzwa negasi uye kuputika uye dzimwe nguva nekuzvidya mwoyo uye kuora mwoyo, kunogona kuenderana nekuwanda kwebhakitiriya yakaipa mumatumbo maduku. Vakadzi vanonyanya kubatwa neizvi, kunyanya kana vakasangana nekushungurudzwa pabonde kana kushungurudzika mupfungwa vachiri vadiki. Hazvizivikanwe kana kushushikana kuchikonzera zviratidzo kana zvinopesana. "Asi vaviri ava vanodyidzana, uye maBS anopisa mumatambudziko," Gross anodaro.

Nyora Zvese zveProbiotic Benefits neIyi Rx

Mararamiro edu ekushushikana anogona kunge ari muvengi mukuru wedumbu redu. Sekureva kwaMaría Gloria Domínguez Bello, Ph.D., purofesa wehutachiona paRutgers University muNew Brunswick, New Jersey, kumhanya-mhanya kwenzanga, kunotungamira mukuvimba kwedu nezvikafu zvisina tsarukano nekushandisa zvakanyanya mishonga inorwisa mabhakitiriya. whack; anotenda kuti pane chinongedzo pakati pemabhakitiriya edu emudumbu uye kukwira kwekusawirirana kwechikafu (uye pamwe kusashivirira, zvakare) nezvirwere zve autoimmune-Crohn's uye rheumatoid arthritis pakati pevamwe vazhinji-munyika yakabudirira. "Kana paine kurasikirwa kwechiyero mumhando dzakasiyana dzemabhakitiriya emudumbu, vanotumira zvikwangwani kune immune system yedu kuti iwedzere uye kuputika, zvichikonzera chirwere," anodaro Domínguez Bello.

Kuwedzera huwandu hwehutachiona hwakanaka mune yedu GI turakiti, nekutora zvinowedzera izvo zvinounza maprobiotic mabhenefiti uye kudya chikafu chine mapurobioti, zvinogona kubatsira kurwisa matambudziko ehutano akadaro, huwandu huri kukura hwevasayendisiti vanoti. Kutsvagurudza kunoratidza kuti akasarudzika matomu eaya akanaka mabhakitiriya anogona zvakare kudzikamisa mamood uye kusagadzikana kusagadzikana.

6 Nzira dzekutora Probiotic Bhenefiti Ekuvandudza Hwako Hwose Hutano

Isu tese tinogona kunge tichikurumidza kuburitsa magadzirirwo ekuwedzera ane probiotic mabhenefiti akarongedzerwa kune yedu chaiyo matumbu kugadzirisa chero hurwere. (Yakasarudzika protein poda chinhu ikozvino, mushure mezvose!)

Panguva ino, tora izvi zviito kuchengetedza ura hwako-uye nemuviri wako wese- uchifara uye uine hutano:

1. Chenesa zvaunodya.

Idya yakawanda fiber kubva mumichero nemiriwo uye kuderedza kudya kwakagadzirwa, mapuroteni emhuka, uye shuga yakapfava, iyo yose inodyisa mabhakitiriya anokuvadza uye inobatsira mukufutisa uye zvirwere, anodaro Carolyn Snyder, RD, chiremba wezvokudya paCleveland Clinic. Sarudza zvikafu zvine mashoma ezvigadzirwa zvakanyorwa pamavara azvo, uye chera pasi pane izvo zvine probiotics (kusanganisira mukaka, sauerkraut, uye yogati) uye prebiotics, izvo zvimwe zvisingagadzike zvinoshandiswa (zvinowanikwa mumichero yakakwira-fiber semabhanana; zviyo zvese, sebhari uye rye; uye miriwo yakaita sehanyanisi nemadomasi) inoshanda se "fetireza" yebhakitiriya mumatumbo edu kune mamwe mabhenefiti eprobiotic.

2. Dzivisa mishonga isingakoshi.

Izvi zvinosanganisira laxatives uye NSAIDs (senge aspirin, ibuprofen, uye naproxen) pamwe neakawandisa-masystem maantibhakitiriya (se amoxicillin kana tetracycline), ayo anopukuta mabhakitiriya akanaka ane zvakaipa. Chero ani ari pamushonga unorwisa mabhakitiriya anofanirwa kutora probiotic kwekaviri sekurebesa kwemishonga inorwisa mabhakitiriya kudzivirira kusvotwa, manyoka, uye kupwanya mudumbu izvo zvinogona kukonzera mushonga, zvidzidzo zvinoratidzira.

3. Enda nyore padoro.

Tsvagiridzo kubva kuDartmouth-Hitchcock Medical Center yakawana kuti kana chimwe chete chinwiwa pazuva chinogona kuwedzera njodzi yako yekuwandisa kwemabhakitiriya akaipa mumatumbo mudiki uye zvichikonzera kushungurudzika kweGI. Kana iwe uine manyoka, kuzvimba, gasi, kana kupwanya uye kunwa nguva dzose, cheka mbichana uye uone kana zviratidzo zvako zvichiderera, anodaro munyori wekudzidza Scott Gabbard, MD (Ona zvimwe zvinhu zvishanu zvinogona kuchinja kana / ukasiya hwahwa. )

4. Rovedza kudzora kushushikana.

Pinda mumaminetsi makumi matatu ezuva nezuva rekudikitira, senge iyi hafu yeawa uremu hwekusimbisa muviri iyo inowedzera nguva yako yekuzorora, kunyanya kana uchinge uchinzwa kufefeterwa. "Kuti ishande zvakanaka, ura hunoda kurovedza muviri," Gross anodaro. "Inofarira jiggled kubatsira kufambisa chikafu kuburikidza nehurongwa hwako." Kana iwe usina nguva yekudzvanya mukufamba, jog, kana yoga kirasi, tora angangoita maminetsi mashoma pazuva kune kumwe kufema kwakadzika kana chero chimwe chinhu chinokubatsira kuzorora.

5. Idya Kufara (Gut) Kudya

Idya nzira yako kune hutano hweGI turakiti neiyi probiotic- uye prebiotic-yakazara menyu yakagadzirwa naCarolyn Snyder, RD, chiremba wezvekudya kuCleveland Clinic. (Inoenderana: Nzira Itsva dzekuwedzera Mamwe Mabhenefiti eProbiotic kune Yako Zuva Nezuva Menyu)

• Kudya kwemangwanani: Omelet ine hanyanisi, asiparagasi, uye madomasi, uye chimedu che rye kana chibage chakazara chegorosi
• Kudya kwemasikati: Lowfat Greek yogati uye bhanana (Kune akawanda maprobiotic mabhenefiti, tsvaga mabrandi ane maronda Streptococcus thermophilus uye Lactobacillus, akadai saChobani, Fage, uye Stonyfield Oikos.)
• Lunch: Miti yakasanganiswa ine huku 4 yakakangwa huku, artichokes, hanyanisi, asparagasi, uye matomatisi uye vakapfeka nemusanganiswa wemafuta emuorivhi, waini tsvuku vhiniga, uye garlic, uye yakazara-gorosi roll
• Masikati snack: Hummus uye mwana karoti kana bell pepper strips
• Kudya kwemanheru: 3 ounces salmon yakakangwa nemonimu-yogati muto, mupunga wakasviba, uye saradhi yakasvibirira neeiii uye matomatisi ndimu muto, 1 punipuni yakatemwa chives, 3/4 teaspoon grated ndimu zest, uye 1/4 teaspoon munyu.)
• Chikafu chehusiku: Chidimbu chechingwa chezviyo chakazara nepeanut butter (kana yako yaunoda nzungu ruomba) nebhanana

6. Funga nezvekuwedzera kweprobiotic.

Kana yako GI sisitimu iri mushini wakanyatso mafuta uye unonzwa wakakura, pamwe haudi probiotic, Gross anodaro. Asi kana iwe uine zviratidzo zvechiitiko, senge IBS, kana chiremba wako achikurudzira, tsvaga chinowedzera. "Kana paine chiratidzo chekuti probiotic inogona kubatsira, ini ndinowanzo kurudzira kutsvaga maumbirwo ane Bifidobacterium kana matambudziko e Lactobacillus," Gross anodaro.

Maitiro Ekutora Yekuwedzera neiyo Yakawanda Probiotic Bhenefiti

Zvakakosha kuyeuka kuti aya mabhenefiti makuru eprobiotic anogona kuwanikwa chete mumabhakitiriya ane zvipenyu-haangakuitiri chero chinhu chakanaka kana akafa. Kana uchitenga nekushandisa gut-hutano hwekuwedzera ...

• Tarisa zuva rekupera. Iwe haudi wekuwedzera uyo wakapfuura hupenyu hwehupenyu hwezvinhu zvirimo. (Yakabatana: Gwara Rako kune Akanakisa Pre- uye Post-Workout Supplements)
• Wana CFU yakakwana. Probiotic potency inoyerwa mumakoloni achiumba zvikamu. Tarisa muyero we10 kusvika 20 miriyoni CFUs.
• Zvichengete zvakanaka. Kuchengetedza kutendeka kwavo, mapurobioti anoda kuchengetwa munzvimbo inotonhorera, yakaoma kubva pamhepo. Mazhinji mapurobioti anotengeswa mufiriji uye anochengetwa mufriji yako kumba (tarisa chinyorwa chemirairo yekuchengetedza).
• Iva anoenderana. Chirwere chako chekudya inzvimbo isina kugadzikana uye kushandiswa kwemazuva ese kweprobiotic kunovimbisa kuti uri kuita nepaunogona napo kuchengetedza mamiriro ayo chaiwo.

Ongororo ye