Iyo Gut-Brain Kubatana: Mashandiro ainoita uye Basa reNutrition

Zvemukati

• Iyo Gut uye Brain Zvakabatana Sei?
• Iyo Vagus Tsinga uye yeNervous System
• Neurotransmitters
• Gut Microbes Gadzira Mamwe Makemikari Anokanganisa Brain
• Gut Microbes Inokanganisa Kuzvimba
• Probiotic, Prebiotic uye iyo Gut-Brain Axis
• Ndezvipi Zvikafu Zvinobatsira iyo Gut-Brain Axis?
• Icho Chinokosha

Wati wambonzwa ura here kana kuti mapururu mudumbu rako?

Aya manzwiro anobva mudumbu mako anoratidza kuti huropi hwako uye ura zvakabatana.

Zvakare, ongororo dzichangobva kuitika dzinoratidza kuti huropi hwako hunokanganisa hutano hwako uye hutumbu hwako hungatokanganisa hutano hwehuropi hwako.

Iyo yekutaurirana sisitimu pakati pegumbo rako nehuropi inonzi iyo gut-brain axis.

Ichi chinyorwa chinoongorora gut-brain axis uye chikafu zvinobatsira kune hutano hwayo.

Iyo Gut uye Brain Zvakabatana Sei?

Iyo gut-brain axis ishoko kune iyo network yekutaurirana iyo inobatanidza yako gut uye uropi (,,).

Iyi nhengo mbiri dzakabatana zvese panyama uye nehuchiochemical munzira dzakasiyana.

Iyo Vagus Tsinga uye yeNervous System

MaNeuron masero anowanikwa muuropi uye nepakati sisitimu inotaurira muviri wako maitiro. Iko kune anosvika mabhiriyoni zana mauroni muuropi hwemunhu ().

Sezvineiwo, ura hwako hune mamirioni mazana mashanu emauroni, ayo akabatana nehuropi hwako kuburikidza nemitsinga iri muhurongwa hwako hwemitsipa ().

Iyo vagus nerve ndiyo imwe yemitsinga mikuru inobatanidza ura hwako uye huropi. Iyo inotumira masaini mumativi ese maviri (,).

Semuenzaniso, muzvidzidzo zvemhuka, kushushikana kunotadzisa zviratidzo zvinotumirwa kuburikidza neve vagus nerve uye zvakare zvinokonzeresa matambudziko emudumbu ().

Saizvozvowo, kumwe kuongorora kwakaitwa muvanhu kwakawana kuti vanhu vane chirwere chinoshungurudza ura (IBS) kana chirwere cheCrohn chakadzora vagal toni, zvichiratidza kuderedzwa kweiyo vagus nerve ().

Chidzidzo chinonakidza mumakonzo chakaona kuti kuvapa chikafu cheprobiotic kwakadzora huwandu hwehormone yekushushikana muropa ravo. Nekudaro, kana yavo vagus nerve yakatemwa, iyo probiotic haina kuita ().

Izvi zvinoratidza kuti vagus nerve yakakosha mumatumbu-brain axis uye basa rayo mukushushikana.

Neurotransmitters

Ura hwako nehuropi zvakabatanawo kuburikidza nemakemikari anonzi maurotransmitter.

Neurotransmitters inogadzirwa muhuropi kudzora manzwiro uye manzwiro.

Semuenzaniso, iyo neurotransmitter serotonin inobatsira mukunzwa kwemufaro uye zvakare inobatsira kudzora muviri wako wachi ().

Sezvineiwo, mazhinji eaya maurotransmitter anogadzirwawo nematumbu ako maseru uye mamirioni ema microbes anogara imomo. Chikamu chakakura che serotonin chinogadzirwa mudumbu ().

Uturu hwako hutachiona hunogadzirawo neurotransmitter inonzi gamma-aminobutyric acid (GABA), iyo inobatsira kudzora manzwiro ekutya uye kusagadzikana ().

Zvidzidzo mumakonzo erabhoritari zvakaratidza kuti mamwe mapurobioti anogona kuwedzera kugadzirwa kweGABA uye kudzikamisa kushushikana uye kushushikana-senge maitiro ().

Gut Microbes Gadzira Mamwe Makemikari Anokanganisa Brain

Matirioni ema microbes anogara mudumbu mako anogadzirawo mamwe makemikari anokanganisa mashandiro ehuropi hwako ().

Uturu hwako hutachiona hunogadzira akawanda epfupi-cheni mafuta acids (SCFA) senge butyrate, propionate uye acetate ().

Ivo vanoita SCFA nekugaya fiber. SCFA inokanganisa mashandiro ehuropi munzira dzinoverengeka, senge kudzikisira kudya.

Imwe ongororo yakawana kuti kushandisa propionate kunogona kudzora kudya uye kuderedza zvinoitika muuropi zvine chekuita nemubairo kubva kune chikafu chine simba-zhinji ().

Imwe SCFA, butyrate, uye utachiona hunozvigadzira hwakakoshawo pakuumba chipingamupinyi pakati pehuropi neropa, iro rinodaidzwa kunzi iro reropa-reuropi ().

Utachiona hutachiona hunogadzirisawo bile acids uye amino acids kugadzira mamwe makemikari anokanganisa uropi ().

Bile acids makemikari akagadzirwa nechiropa ayo anowanzo kuve nechekuita mukudya mafuta ekudya. Zvisinei, zvinogonawo kukanganisa uropi.

Zvidzidzo zviviri mumakonzo zvakaona kuti kushushikana uye kusagadzikana kwenzanga kunoderedza kugadzirwa kwe bile acids ne gut gut bacteria uye kuchinja magene anobatanidzwa mukugadzirwa kwavo (,).

Gut Microbes Inokanganisa Kuzvimba

Yako gut-brain axis yakabatana zvakare kuburikidza neye immune system.

Huturu uye hutachiona hutachiona hunoita basa rakakosha muma immune system uye kuzvimba nekudzora izvo zvinopfuudzwa mumuviri uye zvinoburitswa ().

Kana immune system yako ikashandurwa kwenguva yakareba, inogona kukonzeresa kuzvimba, iyo inosangana neakawanda ehuropi kusagadzikana senge kushushikana uye chirwere cheAlzheimer ().

Lipopolysaccharide (LPS) chinhu chinopisa chepfu chinoitwa nemamwe mabhakitiriya. Inogona kukonzera kuzvimba kana yakawandisa yacho ichipfuura ichibva mudumbu ichienda muropa.

Izvi zvinogona kuitika kana chipingamupinyi chemugero chikavuza, izvo zvinobvumidza mabhakitiriya neLPS kuyambuka ichipinda muropa.

Kuzvimba uye yakakwira LPS muropa zvakabatanidzwa neakawanda ehuropi kusagadzikana kusanganisira kwakanyanya kushushikana, kuora mwoyo uye schizophrenia ()

Hura hwako nehuropi zvakabatana panyama kuburikidza nemamirioni etsinga, zvakanyanya kukosha kuti vagus nerve. Iyo ura uye hutachiona hwayo zvakare inodzora kuzvimba uye inogadzira akawanda akasiyana makomputa anogona kukanganisa hutano hwehuropi.

Probiotic, Prebiotic uye iyo Gut-Brain Axis

Gut mabhakitiriya anokanganisa hutano hwehuropi, saka kuchinja kwako gut gut bacteria kunogona kusimudzira hutano hwako hwepfungwa.

MaProbiotic mabhakitiriya anorarama anopa mabhenefiti ehutano kana akadyiwa. Nekudaro, haazi ese maprobioti akafanana.

MaProbiotic anokanganisa huropi anowanzo kunzi "psychobiotic" ().

Mamwe mapurobioti akaratidzirwa kugadzirisa zviratidzo zvekushushikana, kushushikana uye kushushikana (,).

Imwe ongororo diki yevanhu vane chirwere chinokanganisa ura uye kushushikana kuri pakati nepakati kana kushushikana kwakawana kuti kutora chirongwa cheprobiotic chinonzi Bifidobacterium longum NCC3001 kwemavhiki matanhatu yakavandudza zvakanyanya zviratidzo ().

Prebiotic, ayo anowanzo ari mafibisi anoviriswa nematumbu ako mabhakitiriya, anogona zvakare kukanganisa hutano hwehuropi.

Imwe ongororo yakawana kuti kutora prebiotic inonzi galactooligosaccharides kwemavhiki matatu zvakadzora zvakanyanya huwandu hwehomoni mumuviri, inonzi cortisol ().

MaProbiotic anokanganisa uropi anonziwo psychobiotic. Ose maprobiotic uye prebiotic akaratidzirwa kudzikisa huwandu hwekushushikana, kushushikana uye kushushikana.

Ndezvipi Zvikafu Zvinobatsira iyo Gut-Brain Axis?

Iwo mashoma mapoka ezvikafu anonyanya kubatsira kune gut-brain axis.

Heano mamwe eakanyanya kukosha.

• Omega-3 mafuta: Aya mafuta anowanikwa muhove dzine mafuta uye zvakare muhuwandu hwakawanda muhuropi hwemunhu. Zvidzidzo muvanhu nemhuka zvinoratidza kuti omega-3s inogona kuwedzera mabhakitiriya akanaka mudumbu uye kudzikisa njodzi yekukanganiswa kwehuropi (,,).
• Chikafu chakaviriswa: Yogati, kefir, sauerkraut uye chizi zvese zvine hutachiona hwakagwinya senge lactic acid bacteria. Chikafu chakavira chakaratidzirwa kuchinjisa chiitiko chehuropi ().
• Yakakwira-fiber chikafu: Mbeu dzese, nzungu, mhodzi, michero uye miriwo zvese zvine prebiotic fibers iyo yakanaka kune yako gut gut bacteria. Prebiotics inogona kuderedza kushungurudzika kwehomoni muvanhu ().
• Zvokudya zvine polyphenol: Kocoa, girini tii, mafuta omuorivhi uye kofi zvese zvine polyphenols, ayo ari mamiti emakemikari anogayikwa nematumbu ako mabhakitiriya. Polyphenols inowedzera hutano hutachiona hutachiona uye inogona kuvandudza kugona (,).
• Kudya-kwakapfuma-chikafu: Tryptophan amino acid iyo inoshandurwa kuita iyo neurotransmitter serotonin. Zvikafu zvakakwirira mu tryptophan zvinosanganisira turkey, mazai uye chizi.

Chikafu chakati wandei senge hove ine mafuta, chikafu chakaviriswa uye zvepamusoro-fiber zvikafu zvinogona kubatsira kuwedzera mabhakitiriya anobatsira mudumbu rako uye nekuvandudza hutano hwehuropi.

Icho Chinokosha

Iyo gut-brain axis inoreva iko kwepanyama uye kwemakemikari kubatana pakati pegumbo rako nehuropi.

Mamirioni etsinga uye mauroni anomhanya pakati pematumbo ako nehuropi. Neurotransmitters nemamwe makemikari anogadzirwa mudumbu rako anokanganisawo huropi hwako.

Nekuchinja mhando dzehutachiona mumatumbu ako, zvinogona kuita kuti uvandudze hutano hwako hwepfungwa.

Omega-3 fatty acids, chikafu chakaviriswa, maprobiotic uye zvimwe zvine polyphenol-zvakapfuma zvekudya zvinogona kusimudzira hutumbu hwako, izvo zvinogona kubatsira gut-brain axis.