Nei iyo Gut Microbiome Yakakosha Kune Hutano Hwako

Zvemukati

• Chii chinonzi Gut Microbiome?
• Inobata Sei Muviri Wako?
• Iyo Gut Microbiome Inogona Kukanganisa Kurema Kwako
• Iyo Inokanganisa Uturu Hutano
• Iyo Gut Microbiome Inogona Kubatsira Moyo Hutano
• Inogona Kubatsira Kudzora Ropa Shuga uye Kudzikisa Njodzi Yechirwere cheshuga
• Iyo Inogona Kubata Brain Hutano
• Iwe Unogona Sei Kuvandudza Yako Gut Microbiome?
• Icho Chinokosha

Muviri wako uzere nemabhirioni ebhakitiriya, hutachiona uye fungi. Ivo vari pamwe chete vanozivikanwa se microbiome.

Nepo mamwe mabhakitiriya ari kusangana nechirwere, mamwe acho akakosha zvakanyanya kune immune system yako, moyo, huremu uye zvimwe zvakawanda zvehutano.

Ichi chinyorwa chinoshanda segwara kune gut gut microbiome uye inotsanangura kuti nei zvichikosha kune hutano hwako.

Chii chinonzi Gut Microbiome?

Mabhakitiriya, mavairasi, fungi nezvimwe zvinhu zvipenyu zvidiki-diki zvinonzi zvidimbu zvidiki, kana utachiona, pfupi.

Mazana emamirioni ehutachiona aya anowanikwa kunyanya mukati medumbu rako uye paganda rako.

Mazhinji mahutachiona mumatumbo ako anowanikwa mu "homwe" yemukati mako matumbu anonzi cecum, uye iwo anozonzi seya gut microbiome.

Kunyangwe mhando dzakasiyana dzehutachiona dzichigara mukati mako, mabhakitiriya ndiwo anonyanya kudzidza.

Muchokwadi, kune mamwe masero ebacteria mumuviri wako kupfuura masero emunhu. Kune angangoita makumi mana emamiriyoni emabhakitiriya masero mumuviri wako uye chete makumi matatu emamirioni emasero emunhu. Izvi zvinoreva kuti uri mabhakitiriya akawanda kupfuura munhu (,).

Uyezve, kune anosvika chiuru emhando dzehutachiona muhunhu hwemunhu microbiome, uye yega yega inoita basa rakasiyana mumuviri wako. Mazhinji acho akakosha zvakanyanya kuhutano hwako, asi mamwe anogona kukonzera chirwere ().

Pamwe chete, tupukanana utwu twunogona kurema zvinosvika mapaundi maviri nemashanu (1-2 kg), inova inenge huremu hwehuropi hwako. Pamwe chete, zvinoshanda senhengo yekuwedzera mumuviri wako uye zvinoita basa rakakura muhutano hwako.

Iyo gut microbiome inoreva kune ese mahutachiona ari mumatumbu ako, ayo anoita seimwe nhengo yakakosha kune hutano hwako.

Inobata Sei Muviri Wako?

Vanhu vakashanduka kuti vagare nehutachiona kwemamirioni emakore.

Munguva ino, hutachiona hwadzidza kutamba kwakakosha kwazvo mumuviri wemunhu. Muchokwadi, pasina gut microbiome, zvingave zvakaoma kwazvo kurarama.

Iyo gut microbiome inotanga kukanganisa muviri wako iyo nguva yawakazvarwa.

Iwe unotanga kuburitswa nehutachiona kana iwe uchipfuura nemunzira yekuberekwa yaamai vako. Nekudaro, humbowo hutsva hunoratidza kuti vacheche vanogona kusangana nehumwe hutachiona vachiri mudumbu (,,).

Sezvo iwe uchikura, yako gut microbiome inotanga kusiyanisa, zvichireva kuti inotanga kuve nemhando dzakasiyana dzakasiyana dzehutachiona hwemhando. Yakakwira microbiome kusiyanisa inoonekwa seyakanaka kune hutano hwako ().

Sezvineiwo, chikafu chaunodya chinokanganisa mutsauko wematumbo mabhakitiriya.

Sezvo microbiome yako ichikura, inobata muviri wako nenzira dzinoverengeka, kusanganisira:

• Kugaya mukaka wemuzamu: Mamwe mabhakitiriya anotanga kukura mukati mematumbu evacheche anonzi Bifidobacteria. Ivo vanogaya mashuga ane hutano mumukaka wemuzamu wakakosha mukukura (,,).
• Kugaya fiber: Mamwe mabhakitiriya anochera faibha, achiburitsa pfupi-cheni yemafuta acids, ayo akakosha kuhutano hwemukati. Fiber inogona kubatsira kudzivirira kuwedzera uremu, chirwere cheshuga, chirwere chemwoyo uye njodzi yekenza (,,,,,,,).
• Kubatsira kudzora immune system yako: Iyo gut microbiome zvakare inodzora mashandiro anoita immune system yako. Nekutaurirana nemaseru ekudzivirira, iyo gut microbiome inogona kudzora maitiro anoita muviri wako kutachiona (,).
• Kubatsira kudzora hutano hwehuropi: Tsvagurudzo nyowani inoratidza kuti iyo gut microbiome inogona zvakare kukanganisa iyo yepakati tsinga system, iyo inodzora huropi hunoshanda ().

Naizvozvo, pane nzira dzinoverengeka dzakasiyana idzo dumbu microbiome rinogona kukanganisa kiyi yemuviri mashandiro uye kukanganisa hutano hwako.

Iyo gut microbiome inokanganisa muviri kubva pakuzvarwa uye muhupenyu hwese nekudzora kugaya kwechikafu, immune system, yepakati tsinga system uye mamwe maitiro emuviri.

Iyo Gut Microbiome Inogona Kukanganisa Kurema Kwako

Kune zviuru zvemhando dzakasiyana dzehutachiona mumatumbu ako, mazhinji acho anobatsira hutano hwako.

Nekudaro, kuve nehutachiona hwakawanda kwazvo husina hutano kunogona kutungamira kuchirwere.

Kusanzwisisika kwehutachiona hune hutano uye husina hutano dzimwe nguva kunonzi gut dysbiosis, uye kunogona kukonzera kuremerwa ().

Dzidzo dzinoverengeka dzinozivikanwa dzakaratidza kuti gut microbiome rakasiyana zvachose pakati pemapatya akafanana, mumwe wacho aive akafuta uye mumwe wacho aive akagwinya. Izvi zvakaratidza kuti misiyano mu microbiome yakanga isiri magene (,).

Sezvineiwo, mune kumwe kuongorora, apo microbiome kubva kune akafutisa mapatya akaendeswa kumakonzo, vakawana huremu hwakawandisa avo vaive vagamuchira microbiome yemapatya akaonda, kunyangwe mapoka ese ari maviri achidya chikafu chakafanana ().

Izvi zvidzidzo zvinoratidza kuti microbiome dysbiosis inogona kutora chikamu mukurema.

Neraki, mapurobioti akanaka kune hutachiona hutachiona uye anogona kubatsira nekudzikisa uremu. Zvakangodaro, ongororo inoratidza kuti mhedzisiro yemaprobiotic pakurasikirwa nehuremu ingangove iri diki, nevanhu vachiderera isingasviki mapaundi e2 (1 kg) ().

Gut dysbiosis inogona kutungamira mukuwedzera huremu, asi mapurobioti anogona kudzoreredza hutano hwematumbo uye kubatsira kudzikisa huremu.

Iyo Inokanganisa Uturu Hutano

Iyo microbiome inogona zvakare kukanganisa gut hutano uye inogona kutora chinzvimbo muzvirwere zvemudumbu senge inotsamwisa bowel syndrome (IBS) uye chirwere chinoputira ura (IBD) (,,).

Kuzvimba, kupwanya uye kurwadziwa nemudumbu uko vanhu vane IBS ruzivo kunogona kunge kuri nekuda kweguvhu dysbiosis. Izvi zvinodaro nekuti utachiona hunoburitsa yakawanda gasi nemamwe makemikari, ayo anobatsira kuzviratidzo zvekusanzwisisika kwemukati ().

Nekudaro, mamwe mabhakitiriya ane hutano mu microbiome anogona zvakare kugadzirisa hutumbo hutano.

Chokwadi Bifidobacteria uye Lactobacilli, iyo inowanikwa muprobiotiki uye yogati, inogona kubatsira kuvhara mipata pakati pematumbo maseru uye kudzivirira kunodonha gut syndrome.

Mhando idzi dzinogona zvakare kudzivirira hutachiona hunokonzera chirwere kubva mukunamatira kumadziro emukati (,).

Muchokwadi, kutora mamwe mapurobioti ane Bifidobacteria uye Lactobacilli inogona kudzikisa zviratidzo zveBS ().

Utano hwakagwinya microbiome unodzora ura hutano nekutaurirana nematumbo maseru, kugaya zvimwe zvekudya uye kudzivirira hutachiona hunokonzera chirwere kubva kunamatira kumadziro emukati.

Iyo Gut Microbiome Inogona Kubatsira Moyo Hutano

Sezvineiwo, iyo gut microbiome inogona kutokanganisa hutano hwemwoyo ().

Imwe ongororo ichangoburwa muvanhu chiuru nemazana mashanu yakawana kuti utumbo microbiome rakaita basa rakakosha mukusimudzira "yakanaka" HDL cholesterol uye triglycerides ().

Dzimwe mhando dzisina hutano muhunhu microbiome dzinogona zvakare kubatsira kuchirwere chemoyo nekugadzira trimethylamine N-oxide (TMAO).

TMAO kemikari inobatsira kuvharika tsinga, izvo zvinogona kutungamira pakurwisa kwemoyo kana sitiroko.

Mamwe mabhakitiriya ari mukati meiyo microbiome anoshandura choline uye L-carnitine, ese ari maviri manyowa anowanikwa munyama tsvuku uye zvimwe zvekudya zvinobva mumhuka, kuTMAO, zvinogona kuwedzera njodzi pazvirwere zvemwoyo (,,).

Zvisinei, mamwe mabhakitiriya mukati megumbo microbiome, kunyanya Lactobacilli, inogona kubatsira kudzikisa cholesterol painotorwa seprobiotic ().

Mamwe mabhakitiriya ari mudumbu microbiome anogona kuburitsa makemikari anogona kuvharira tsinga uye kutungamira kuchirwere chemwoyo. Nekudaro, maprobiotic anogona kubatsira kudzikisa cholesterol uye njodzi yechirwere chemwoyo.

Inogona Kubatsira Kudzora Ropa Shuga uye Kudzikisa Njodzi Yechirwere cheshuga

Iyo gut microbiome zvakare inogona kubatsira kudzora shuga yeropa, iyo inogona kukanganisa njodzi yerudzi rwekutanga uye 2 chirwere cheshuga.

Imwe ongororo ichangoburwa yakaongorora vacheche makumi matatu nevatatu vaive nenjodzi yakakura yekubatwa nechirwere cheshuga cheshuga.

Yakawana kuti kusiyana kweiyo microbiome kwakadonha kamwe kamwe kusati kwatanga rudzi rwe1 chirwere cheshuga. Zvakaona zvakare kuti huwandu hwenhamba dzinoverengeka dzisina hutano hwebhakitiriya dzakawedzera nguva pfupi isati yatanga rudzi rwe1 chirwere cheshuga ().

Chimwe chidzidzo chakawana kuti kunyangwe vanhu pavakadya izvo zvakafanana chikafu, shuga yavo yeropa inogona kusiyana zvakanyanya. Izvi zvinogona kunge zvichikonzerwa nemhando dzehutachiona mumatumbu avo ().

Iyo gut microbiome inoita basa mukudzora shuga yeropa uye inogona kukanganisa kutanga kwerudzi 1 chirwere cheshuga muvana.

Iyo Inogona Kubata Brain Hutano

Iyo gut microbiome inogona kutobatsira hutano hwehuropi munzira dzinoverengeka.

Kutanga, mamwe marudzi ebhakitiriya anogona kubatsira kuburitsa makemikari muuropi anonzi maurotransmitter. Semuenzaniso, serotonin inonzi antidepressant neurotransmitter iyo inonyanya kugadzirwa mudumbu (,).

Chechipiri, ura hwakabatana panyama nehuropi kuburikidza nemamirioni etsinga.

Naizvozvo, iyo gut microbiome inogona zvakare kukanganisa hutano hwehuropi nekubatsira kudzora meseji dzinotumirwa kuuropi kuburikidza neidzi tsinga (,).

Ongororo dzinoverengeka dzakaratidza kuti vanhu vane hutano hwakasiyana hwepfungwa vane mhando dzakasiyana dzehutachiona mumatumbu avo, zvichienzaniswa nevanhu vane hutano. Izvi zvinoratidza kuti gut microbiome inogona kukanganisa hutano hwehuropi (,).

Zvisinei, hazvizivikanwe kana izvi zvichingoitika nekuda kwekudya kwakasiyana uye maitiro ehupenyu.

Chiverengero chidiki cheongororo chakaratidzawo kuti mamwe maantibioti anogona kusimudzira zviratidzo zvekuora mwoyo uye kumwe kusagadzikana kwehutano hwepfungwa (,).

Iyo gut microbiome inogona kukanganisa hutano hwehuropi nekugadzira makemikari ehuropi uye kutaurirana nemitsipa inosangana nehuropi.

Iwe Unogona Sei Kuvandudza Yako Gut Microbiome?

Kune nzira dzakawanda dzekuvandudza yako gut microbiome, inosanganisira:

• Idya zvakasiyana siyana zvekudya: Izvi zvinogona kutungamira kune akasiyana microbiome, inova chiratidzo chehutano hwakanaka hwouturu. Kunyanya, nyemba, bhinzi nemichero zvine fiber yakawanda uye zvinogona kukurudzira kukura kwehutano Bifidobacteria (, , , ).
• Idya chikafu chakaviriswa: Chikafu chakaviriswa senge yogati, sauerkraut uye kefir zvese zvine hutachiona hwakanaka, kunyanya Lactobacilli, uye inogona kudzikamisa huwandu hwehutachiona hunokonzera chirwere mumatumbu ().
• Deredza kudya kwako kweanotapira ekugadzira: Humwe humbowo hwakaratidza kuti zvinotapira zvakagadzirwa senge aspartame zvinowedzera shuga yeropa nekumutsa kukura kweutachiona husina hutano senge Enterobacteriaceae mudumbu microbiome ().
• Idya prebiotic chikafu: Prebiotic rudzi rwefibre inokurudzira kukura kwehutachiona hwakanaka. Kudya-prebiotic-chikafu chinosanganisira artichokes, mabhanana, asiparagasi, oats nemaapuro ().
• Kuyamwiswa kwemwedzi mitanhatu: Kuyamwisa kwakakosha kwazvo mukusimudzira kwehutumbo microbiome. Vana vanoyamwiswa kwemwedzi mitanhatu vane zvakawanda zvinobatsira Bifidobacteria kupfuura avo vakaguta ().
• Idya zviyo zvakakwana: Mbeu dzese dzine faibha yakawanda uye macarbbs anobatsira senge beta-glucan, ayo anogayikwa nematumbu mabhakitiriya kubatsira huremu, kenza njodzi, chirwere cheshuga uye zvimwe zvinetswa (,).
• Edza chikafu-chakavakirwa kudya: Kudya kwezvirimwa kunogona kubatsira kudzikisa huwandu hwehutachiona hunokonzera hutachiona hwakadai E. coli, pamwe nekuzvimba uye cholesterol (,).
• Idya chikafu chakapfuma muma polyphenols: Polyphenols imiti yemiti inowanikwa muwaini tsvuku, green tea, chokoreti yakasviba, mafuta omuorivhi uye zviyo zvakakwana. Izvo zvakaputsika neiyo microbiome kukurudzira hutano hwekukura kwehutachiona (,).
• Tora probiotic yekuwedzera: MaProbiotic mabhakitiriya anorarama anogona kubatsira kudzorera ura kune hutano mamiriro mushure me dysbiosis. Vanoita izvi neku "reseeding" nayo neutachiona hutachiona ().
• Tora mishonga inorwisa mabhakitiriya chete kana zvichidikanwa: Mishonga inorwisa mabhakitiriya inouraya akawanda akaipa uye akanaka mabhakitiriya ari mudumbu microbiome, pamwe zvichikonzera kuwedzera huremu nemishonga inorwisa mabhakitiriya. Nekudaro, chete tora mishonga inorwisa mabhakitiriya kana zvichidikanwa ().

Kudya zvakasiyana siyana zvepamusoro-fiber uye zvekuviriswa chikafu zvinotsigira zvine hutano microbiome. Kutora mapurobioti uye kudzikamisa maantibhakitiriya kunogona kubatsira.

Icho Chinokosha

Ura hwako microbiome hwakaumbwa nemabhirioni ebhakitiriya, fungi uye zvimwe hutachiona.

Iyo gut microbiome inoita basa rakakosha kwazvo muhutano hwako nekubatsira kudzora kugaya uye kubatsira immune system yako uye zvimwe zvakawanda zvehutano.

Kusanzwisisika kweutachiona husina hutano uye hune hutano mumatumbu kunogona kukonzera kuwedzera uremu, shuga yakakwira muropa, cholesterol yakawanda uye zvimwe zvinetswa.

Kubatsira kutsigira kukura kwehutachiona hune hutano mumatumbu ako, idya michero yakawanda, miriwo, zviyo zvizere uye chikafu chakaviriswa.