Iyo Inoshamisa Gut-Brain Connection Iri Kuitika Mukati Mumuviri Wako

Zvemukati

• Chii chinonzi Gut-Brain Connection?
• Iyo Gut-Brain Connection Legit?
• Zvaunogona Kuita kune Yako Gut-Brain Connection
• Chengeta diary yezvokudya.
• Idya imwe fiber.
• Tarisa pazvokudya zvakakwana.
• Wedzera zvakakosha zvinonhuwira pakudya kwako.
• Idya kure nekushushikana.
• Ita maABC ako.
• Ongororo ye

Mazuva ano, zvinoita sekunge munhu wese uye amai vavo vanotora mapurobioti ekugaya uye hutano hwakazara. Izvo zvakamboita senge zvinogona kubatsira asi pamwe zvisina basa kuwedzera kwave kurudziro yakapararira pakati pevazhinji uye vanobatanidza nyanzvi dzehutano zvakafanana. Kune kunyange zvigadzirwa zvekuchengetedza ganda - uye (spoiler alert!) dermatologists vanoti zvakakosha kushandisa. Kunyangwe crazier, masayendisiti ari kutanga kudzidza kuti mabhakitiriya ari mumatumbu ako haangokanganisa hupenyu hwako hwezuva nezuva kuburikidza kugaya, asiwo manzwiro aunoita mupfungwa zuva nezuva.

Pano, nyanzvi dzepamusoro mumunda dzinotsanangura kubatana kwehutumbu-uropi, kana kuti ura hwako hunobata sei huropi hwako, kuti sainzi iri kufambira mberi sei mukuratidza kubatana kwavo, uye zvaunogona kuita nezvazvo.

Chii chinonzi Gut-Brain Connection?

"Iyo gut-brain axis inoreva kubatana kwepedyo nekutaurirana nguva dzose pakati pe" huro hwedu huviri ": iyo inozivikanwa nemunhu wese nezvayo mumusoro medu, uye iyo yatichangobva kuwana mudumbu medu," anotsanangura Shawn Talbott, Ph.D., nyanzvi yezvinhu zvipenyu. Chaizvoizvo, iyo gut-brain axis ndiyo inobatanidza iyo yepakati tsinga system (huropi uye musana tambo) ne "yedu yechipiri uropi," iyo ine dense, yakaoma network yemitsipa yakakomberedza nzira yemudumbu, inozivikanwa seye enteric nervous system, pamwe chete nemabhakitiriya anogara muGI yedu turakiti, iyo inozivikanwawo se microbiome.

"Iyo microbiome / ENS / gut inotaurirana nehuropi kuburikidza neiyo" axis, "ichitumira zviratidzo kuburikidza nehukama hwakabatana hwetsinga, maurotransmitter, mahormone, uye maseru ezvirwere zvemuviri," Talbott anotsanangura. Mune mamwe mazwi, kune nzira mbiri-nzira pakati pematumbo ako nehuropi hwako, uye iyo gut-brain axis ndiyo nzira yavanotaurirana nayo.

"Takambofunga kuti meseji dzakatumirwa kunyanya kubva kuuropi kuenda kune mumwe muviri," anodaro Rachel Kelly, munyori wemubatanidzwa Chikafu cheMufaro. "Zvino, tiri kuona kuti dumbu rinotumirawo mameseji kuuropi." Ichi ndicho chikonzero chikafu chiri kubuda sechinhu chakakosha muhutano hwepfungwa, sezvo iriyo nzira yekutanga yekukanganisa gut's microbiome yako. (Zvakafanana: Maitiro eKuvandudza Hutano Hwako hweGut - uye Nei Zvichikosha, Maererano neGastroenterologist)

Kune nzira mbiri dzekutanga dumbu rinotaurirana nehuropi (izvo zvinozivikanwa). "Kune maurotransmitter masere anokanganisa mufaro, kusanganisira serotonin uye dopamine, kurara-kunokonzeresa melatonin, uye oxytocin, iyo dzimwe nguva inonzi mahormone erudo," anodaro Kelly. "Muchokwadi, yakawanda se90 muzana yeserotonin inogadzirwa mudumbu medu uye kutenderera makumi mashanu muzana yedopamine." Aya maurotransmitter anotsanangudza zvishoma manzwiro aunoita zuva nezuva, saka zvinomira kufunga kuti kana microbiome iri kunze kwechiyero uye maurotransmitter asiri kugadzirwa zvinobudirira, hutano hwako hwepfungwa hungatambura.

Chechipiri, kune iyo vagus nerve, iyo dzimwe nguva inonzi "nhare yefoni" inobatanidza uropi uye ura. Inomhanya kune rumwe rutivi rwemuviri kubva pauropi inodzika nepachipfuva nepadumbu. "Zvine musoro kuti uropi hunodzora zvakawanda zvinoitwa neura, asi ura pachahwo hunogona kukanganisa uropi, saka kutaurirana kune bidirectional," anodaro Kelly. Vagus nerve kukurudzira iyo dzimwe nguva inoshandiswa kurapa pfari uye yakaoma-kurapa kushushikana, saka kubatana kwayo uye kukanganisa pahuropi kwakanyatsosimbiswa.

Iyo Gut-Brain Connection Legit?

Isu tinoziva kuti pane chokwadi kubatana pakati pehuropi uye ura. Kunyatsoita iko kubatana kunoshanda kuchiri kweimwe dzidziso yekushanda. "Hapana kupokana chaiko panguva ino pamusoro pekuvapo kweakisi yeuropi," anodaro Talbott, kunyangwe achinongedza kuti varapi vazhinji havana kudzidza nezvazvo muchikoro nekuti budiriro yesainzi ichangopfuura.

Sekureva kwaTalbott, kuchine zvimwe zvakakosha nezve gut-brain connection iyo masayendisiti ari kuyedza kuziva. Chekutanga, havana chokwadi chekuti vangayera sei "chakanaka" vs. "chakaipa" gut microbiome chimiro kana kuti kunyatsogadzirisa chiyero. "Parizvino, isu tinofunga kuti ma microbiomes anogona kunge ari ega senge zvigunwe, asi kune mamwe maitiro anowirirana ane hukama ne "chakanaka" kupesana ne "chakaipa" chiyero," anodaro.

Kune zvakawanda zveongororo zvinoratidza kubatana pakati pemamiriro ane hukama nehuropi uye mamwe hutachiona hutumbu, asi zvinongedzo hazvisi izvo zvinotsanangurwa zvakajeka panguva ino. "Pane humbowo hunotsigira kudyidzana kwe microbiata-gut-brain uye nekukanganiswa kweiyi kutaurirana kunowanikwa kune varwere vane kushushikana, kushushikana, ADHD, autism, uye dementia kungotaura mashoma," anodaro Cecilia Lacayo, MD, bhodhi-rakasimbiswa kubatanidzwa chiremba. Zvakakosha kuziva, zvisinei, kuti tsvakiridzo iyi yakaitwa mumakonzo, zvinoreva kuti zvidzidzo zvevanhu zvinodiwa pasati paitwa mhedziso. Zvakadaro, pane kusahadzika kusinganzwisisike kuti gut microbiomes *yakasiyana* muvanhu vane mamiriro aya.

Kechipiri, ivo vachiri kufunga kuti ndedzipi mhando dzehutachiona (aka pre- uye mapurobioti) anonyanya kubatsira kune izvo zvinhu. "Tinoziva kuti mabhenefiti eeprobiotiki akanyanya 'kunetseka.' Dzimwe mhando dzakanakira kushushikana (senge lactobacillus helveticus R0052); mamwe acho akanaka kushushikana (kunge bifidobacterium longum R0175); uye mamwe akanakira kushushikana (senge lactobacillus rhamnosus R0011), nepo mamwe acho akanaka kupatirwa kana manyoka kana kutsigira immune kana kudzikisa kuzvimba kana cholesterol kana gasi, "anodaro Talbott.

Mune mamwe mazwi, kungotora maprobiotic, kazhinji, hazvingadaro kuve kunobatsira kune hutano hwepfungwa. Pane kudaro, iwe unofanirwa kutora yakanangwa, iyo chiremba wako anogona kukubatsira iwe kusarudza kana ivo vari pamusoro pekutsvaga kwazvino.

Zvaunogona Kuita kune Yako Gut-Brain Connection

Iwe unogona sei kuziva kana matambudziko ehutano hwepfungwa akabatana nehutano hwako? Ichokwadi ndechekuti, haugone kunyatso - zvakadaro. "Pane bvunzo dzeizvi, asi dzinodhura uye dzinongokupa mufananidzo we microbiome yako panguva iyoyo," Kelly anotsanangura. Sezvo microbiome yako ichichinja, ruzivo urwo bvunzo idzi rwunopa hushoma.

Chinhu chakanakisa chaungaitira yako gut-brain kubatana, nyanzvi dzinobvumirana, kuisa pamberi kudya kunovaka kukurudzira hutachiona hwakanaka. "Kunyanya kuenzana [kudya kwako], ndiko kuwedzera mukana wekuti uve nemusanganiswa wakanaka wehutachiona hune hutano mumatumbu ako," anodaro Vanessa Sperandio, Ph.D., purofesa we microbiology uye biochemistry paUniversity yeTexas Southwestern Medical Pakati. Izvi zvinobatsira kuti ura hwako hubudise serotonin yakakwana kuti unzwe kufara - uye kukuchengetedza hutano.

Mushure mezvose, simba rinoitwa nezvokudya pamuviri wako uye uropi hune simba zvokuti "zvaunodya zvinokanganisa mabhakitiriya ako mukati memaawa makumi maviri nemana, uye kuumbwa kwemicrobiome yako kunotanga kuchinja," anodaro Uma Naidoo, MD, munyori we Uhwu ndihwo Huropi Hwako paChikafu uye mutungamiriri weNutritional & Lifestyle Psychiatry Clinic paMassachusetts General Hospital. "Nekuti ura hwako hwakabatana zvakananga nehuropi hwako kuburikidza neiyo vagus nerve, mafungiro ako anogona kukanganiswa zvakare." Heano maitiro ekudya kuitira kuti uchengetedze maonero ako akajeka uye yako GI system yakasimba. (Yakabatana: Chikafu cheMicrobiome ndiyo Yakanyanya Nzira Yekusimudzira Gut Hutano?)

Chengeta diary yezvokudya.

"Nzira yakanaka yenguva refu kudzidza kuteerera muviri wako," anodaro Kelly."Iva mutikitivha wako wega nekuchengeta diary yezvokudya kuti utange kuona kuti zvimwe zvekudya zvinokanganisa sei moyo wako," anodaro.

Idya imwe fiber.

Paunodya zvekudya zvine fiber, muviri wako unofanirwa kuzvimedura. "Kuita iro basa kunobatsira kuchengetedza utachiona hutachiona hwako," anodaro Sperandio. “Asi kana ukadya zvakabikwa, zvakatomerwa nokuda kwako. Kugadzirwa kwe microbiome yako kunochinja, uye ndipo paunotanga kuita zvine chekuita nemetabolism yakaita seBP uye shuga yakakwira muropa. "

Zvakare zvinofungidzirwa kuti faibha kubva kumichero, miriwo, bhinzi, uye zviyo zvakazara zvinobatsira "kufudza" mabhakitiriya akanaka uye "kufa nenzara" mabhakitiriya akashata, zvichireva kuti iwe unogona kuwana yakawanda ye "inofara / inokurudzirwa" masaini uye mashoma e "akatsamwa" / kushushikana "zviratidzo zvichitumirwa pakati pematumbo ako nehuropi, anowedzera Talbott. "Ndiyo nhamba-imwe nzira yekuvandudza microbiome balance," anodaro. Kuti uchengetedze matumbu ako achifara, dzivisa zvinhu zvakawandisa zvakapetwa, uye kutakura miriwo nemichero zuva nezuva, pamwe chete nezviyo zvakaita seoti uye farro. (Inoenderana: Aya maBhenefiti eFibre Anouita Iyo Inonyanya Kukosha Nutrient Mune Chikafu Chako)

Tarisa pazvokudya zvakakwana.

Zano rekudya kuti uvandudze hutano hwako hwepfungwa rakafanana chaizvo nezano rakajairika rekudya mazano. "Mararamiro akasarudzika ndiyo shanduko yekutanga yaunogona kuita izvozvi kusimudzira hutano hwehutachiona hwako," anodaro Dr. Lacayo. Zvokudya zvine chekuita nekubatana kwehutumbu-uropi zvinosanganisira mbeu, nzungu mbishi, avocado, michero nemiriwo, uye mapuroteni emhuka akaonda, anodaro. Dr. Lacayo vanokurudzirawo kubika nemafuta ane hutano senge coconut mafuta, mafuta avocado, uye organic ghee.

Wedzera zvakakosha zvinonhuwira pakudya kwako.

Kuti uwedzere kushushikana paunenge uchinzwa kushomeka, Dr. Naidoo anokurudzira kuva neimwe turmeric nechipunu chepepuru nhema. "Kuedzwa kwakati wandei kwakaratidza kuti kusangana uku kunovandudza kushushikana," anodaro. Chinhu chiri mupepuru nhema chinonzi piperine chinobatsira muviri wako kutora curcumin, antioxidant mune turmeric. Saka rova ​​goridhe latte ine turmeric uye imwe mhiripiri nhema. Kana kuwedzera izvo zvinongedzo kune yakajeka Greek yogati yekudhiza yeveggies. Izvo zvinokupa iwe maprobiotic mabhenefiti eyogati, ayo anobatsira kuzadza ako akanaka gut mabhakitiriya.

Idya kure nekushushikana.

Munguva dzekuyedza nguva senge idzi, isu tinogona kunzwa kunetseka, uko kunogadzira kukakavara kuita mumiviri yedu. "Kushushikana kusingaperi kunokanganisa madumbu ako, uye hutachiona hwako hunokandwa pachiyero," anodaro Dr. Naidoo. "Uturu hwakaipa hunotanga kutora nzvimbo, uye izvo zvinokonzeresa kuzvimba, izvo zvinokanganisa hutano hwako hwepfungwa." Mushonga wake? "Idya zvekudya zvine mafuta ekurwisa-kupisa uye omega-3 fatty acids, salmon."

Ita maABC ako.

Kudya chikafu chine mavitamini akawanda A, B, uye C kunogona kubatsira kurwisa kusagadzikana uye kunovandudza moyo wako, sekureva kwaDr Naidoo. Kune vhitamini A, svika kune mackerel, yakaonda nyama yemombe, uye mbudzi chizi. Tora maB ako kubva kune mashizha ane mashizha, nyemba, uye shellfish. Uye broccoli, Brussels inomera, uye tsvuku uye yero mhiripiri zvinokupa yakawanda C.

• naJulia Malacoff
• NaPamela O'Brien

Ongororo ye