Nzira gumi dzekuvandudza yako Gut Bacteria, Yakavakirwa paSainzi

Zvemukati

• 1. Idya Range Rakasiyana reZvikafu
• 2. Idya Miriwo mizhinji, Mbambaira, Bhinzi uye Zvibereko
• 3. Idya Chikafu Chinoviriswa
• 4. Usadye Zvakawandisa Zvigadzirwa zvinotapira
• 5. Idya Prebiotic Zvikafu
• 6. Kuyamwiwa kwemazamu mwedzi mitanhatu
• 7. Idya Zviyo Zvese
• 8. Idya Chikafu Chinodyarwa Nezvirimwa
• 9. Idya Zvekudya Zvakapfuma muPolyphenols
• Tora Probiotic Supplement
• Tora Meseji Yekumba

Kune akakomberedza 40 trillion mabhakitiriya mumuviri wako, mazhinji acho ari mumatumbu ako.

Pamwe chete, ivo vanozivikanwa seyako gut microbiota, uye ivo vanonyanya kukosha kune hutano hwako. Zvisinei, mamwe marudzi ebhakitiriya mumatumbo ako anogona zvakare kubatsira kuzvirwere zvakawanda.

Sezvineiwo, chikafu chaunodya chinokanganisa zvakanyanya mhando dzehutachiona hunogara mukati mako. Heano gumi nzira dzesainzi-dzakavakirwa nzira dzekuvandudza yako gut mabhakitiriya.

1. Idya Range Rakasiyana reZvikafu

Kune mazana emarudzi emabhakitiriya mumatumbu ako. Mhando yega yega inoita basa rakasiyana muhutano hwako uye inoda zvakasiyana zvinovaka muviri kuti ukure.

Kazhinji kutaura, akasiyana microbiota anoonekwa seane hutano. Izvi zvinodaro nekuti iyo yakawanda mhando yemabhakitiriya aunawo, huwandu hukuru hwehutano mabhenefiti ivo avanogona kupa kune (,,,).

Chikafu chine mhando dzakasiyana dzechikafu chinogona kutungamira kune akasiyana microbiota (,,).

Nehurombo, chikafu chekuMadokero hachisi chakasiyana kwazvo uye chakapfuma mumafuta neshuga. Muchokwadi, zvinofungidzirwa kuti 75% yezvikafu zvepasi zvinogadzirwa kubva chete gumi nemaviri chirimwa uye shanu mhuka mhuka ().

Nekudaro, chikafu mune dzimwe nzvimbo dzekumaruwa chakasiyana zvakasiyana uye zvakapfuma munzvimbo dzakasiyana dzemichero.

Zvidzidzo zvishoma zvakaratidza kuti gut microbiota kusiyanisa kwakakura kwazvo muvanhu vanobva kumatunhu ekumaruwa eAfrica neSouth America kupfuura avo vanobva kuEurope kana US (,).

Kudya chikafu chakasiyana-siyana chakapfuma muzvikafu zvese kunogona kutungamira kune akasiyana microbiota, iyo inobatsira kune hutano hwako.

2. Idya Miriwo mizhinji, Mbambaira, Bhinzi uye Zvibereko

Zvibereko nemiriwo ndiwo manyuko akanyanya eutachiona ehutachiona hutachiona.

Iwo akakwirira mune fiber, ayo asingakwanise kugayiwa nemuviri wako. Nekudaro, faibha inogona kugayikwa nemamwe mabhakitiriya mumatumbu ako, izvo zvinomutsa kukura kwavo.

Bhinzi uye nyemba zvine zvakawanda chaizvo fiber.

Zvimwe zvepamusoro-fiber zvekudya izvo zvakanaka kune yako gut gut mabhakitiriya anosanganisira:

• Raspberries
• Artichokes
• Pizi dzakasvibirira
• Broccoli
• Chickpeas
• Idare
• Bhinzi (itsvo, pinto uye chena)
• Mbeu dzese

Imwe ongororo yakaona kuti kutevera chikafu chine michero nemiriwo kwakadzivirira kukura kwehumwe hutachiona hunokonzera hutachiona ().

Maapuro, artichokes, blubhebheri, maarumondi nemapistachios zvese zvakaratidzwa kuwedzera Bifidobacteria muvanhu (,,,).

Bifidobacteria inoonekwa seinobatsira bhakitiriya, sezvo ivo vachigona kubatsira kudzivirira kuzvimba kwemukati uye kusimudzira hutano hutano ().

Michero yakawanda uye miriwo ine fiber yakawanda. Fiber inosimudzira kukura kweinobatsira gut gut bacteria, kusanganisira Bifidobacteria.

3. Idya Chikafu Chinoviriswa

Chikafu chakaviriswa chikafu chinoshandurwa nehutachiona.

Maitiro ekuvirisa anowanzo sanganisira mabhakitiriya kana mbiriso inoshandura shuga iri muchikafu kuva maacidhi acids kana doro. Mienzaniso yezvikafu zvakavira zvinosanganisira:

• Yogati
• Kimchi
• Sauerkraut
• Kefir
• Kombucha
• Tempeh

Zvizhinji zvezvikafu izvi zvakapfuma lactobacilli, rudzi rwehutachiona hunogona kubatsira hutano hwako.

Vanhu vanodya yogati yakawanda vanoita kunge vane zvakawanda lactobacilli mumatumbu avo. Vanhu ava zvakare vane vashoma Enterobacteriaceae, bhakitiriya inosangana nekuzvimba uye huwandu hwezvirwere zvisingaperi ().

Saizvozvowo, ongororo dzinoverengeka dzakaratidza kuti yogati kushandiswa kunogona kubatsira kugadzirisa hutachiona hwemuviri uye kugadzirisa zviratidzo zvekusavhiringidzika kwelactose mune vese vacheche nevakuru (,,).

Zvimwe zvigadzirwa zve yoghurhi zvinogona zvakare kudzikisira kuwanda kwehumwe hutachiona-hunokonzera hutachiona muvanhu vane chirwere chinokanganisa ura.

Zvidzidzo zviviri zvakaratidza kuti yogati zvakare yakawedzera mashandiro uye kuumbwa kweiyo microbiota ().

Nekudaro, zvakakosha kuti uzive kuti ma yogurti mazhinji, kunyanya ane yogurti, ane huwandu hwakawanda hweshuga.

Naizvozvo, iyo yogati yakanaka yekudyiwa iri pachena, yogati yechisikigo. Rudzi urwu rwe yogati runogadzirwa nemukaka chete nemisanganiswa yebhakitiriya, iyo dzimwe nguva inonzi "tsika dzekutanga."

Uyezve, yakaviriswa mukaka wesoya unogona kusimudzira kukura kwehutachiona hunobatsira, senge Bifidobacteria uye lactobacilli, apo ichiderera huwandu hwehumwe hutachiona hunokonzera chirwere. Kimchi anogona zvakare kubatsira maruva maruva (,).

Chikafu chakaviriswa, kunyanya chakajeka, yogati yechisikigo, inogona kubatsira microbiota nekusimudzira basa rayo uye kudzikamisa huwandu hwehutachiona hunokonzera hutachiona mumatumbo.

4. Usadye Zvakawandisa Zvigadzirwa zvinotapira

Zvigadzirwa zvinotapira zvinoshandiswa zvakanyanya sekutsiva shuga. Nekudaro, zvimwe zvidzidzo zvakaratidza kuti zvinogona kukanganisa gumbu microbiota.

Imwe ongororo mumakonzo yakaratidza kuti aspartame, inotapira yekugadzira, yakadzora huremu, asi zvakare yakawedzera shuga yeropa uye isina kukodzera insulin mhinduro ().

Makonzo akadyisa aspartame aivewo neakakwirira Clostridium uye Enterobacteriaceae mumatumbu avo, ese ari maviri ane hukama nechirwere kana aripo muhuwandu hwakanyanya.

Chimwe chidzidzo chakawana mhedzisiro yakafanana mumakonzo nevanhu. Yakaratidza shanduko mu microbiota inogadzira zvinotapira zvakagadzirwa zvine mhedzisiro yakaipa pashuga yeropa ().

Zvigadzirwa zvinotapira zvinogona kukanganisa mashuga eropa nekuda kwemhedzisiro yavo mudumbu microbiota.

5. Idya Prebiotic Zvikafu

Prebiotic chikafu chinosimudzira kukura kwehutachiona hunobatsira mudumbu.

Iwo anonyanya fiber kana akaomarara carbs asingakwanise kugayikwa nemaseru emunhu. Pane kudaro, mamwe marudzi ebhakitiriya anoaputsa uye oashandisa sehuni.

Michero yakawanda, miriwo uye zviyo zvakakwana zvine prebiotic, asi zvinogona kuwanikwa zvega.

Resistant starch inogona zvakare kuve prebiotic. Rudzi urwu rwe starch harwunyore mune ura hudiki. Asi, inopfuura ichienda mumatumbu akakura umo yakatsemurwa neiyo microbiota.

Ongororo dzakawanda dzakaratidza kuti prebiotic inogona kusimudzira kukura kweutachiona hwakawanda, kusanganisira Bifidobacteria.

Zvizhinji zvezvidzidzo izvi zvakaitwa muvanhu vane hutano, asi zvimwe zvidzidzo zvakaratidza kuti prebiotic inogona kubatsira kune avo vane zvimwe zvirwere.

Semuenzaniso, mamwe prebiotic anogona kudzora insulin, triglycerides uye cholesterol mazinga muvanhu vakafuta (,,,,,,).

Mhedzisiro iyi inoratidza kuti prebiotic inogona kudzora njodzi yezvirwere zvakawanda zvine chekuita nekufutisa, kusanganisira chirwere chemoyo neshuga.

Prebiotics inokurudzira kukura kwebhakitiriya inobatsira, kunyanya Bifidobacteria. Izvi zvinogona kubatsira kudzikisa zviratidzo zve metabolic syndrome muvanhu vakafutisa.

6. Kuyamwiwa kwemazamu mwedzi mitanhatu

Microbota yemucheche inotanga kukura zvakanaka pakuzvarwa. Nekudaro, zvimwe ongororo dzichangoburwa zvinoratidza kuti vacheche vanogona kuratidzirwa kune mamwe mabhakitiriya vasati vaberekwa ().

Pakati pemakore maviri ekutanga ehupenyu, microbiota yemucheche iri kuramba ichikura uye yakapfuma mukubatsira Bifidobacteria, iyo inogona kugaya shuga mumukaka wemuzamu ().

Ongororo dzakawanda dzakaratidza kuti vacheche vanodyiswa fomula vane microbiota yakachinja iyo ine mashoma Bifidobacteria kupfuura vacheche vanoyamwiswa (,,).

Kuyamwisa kunosanganisirwa nemitengo yakaderera yemakemikari, kufutisa uye zvimwe zvirwere zvinogona kunge zvichikonzerwa nemisiyano iri mudumbu microbiota ().

Kuyamwisa kunobatsira mucheche kukura microbiota ine hutano, iyo inogona kubatsira kudzivirira kubva kune zvimwe zvirwere muhupenyu hwemberi.

7. Idya Zviyo Zvese

Yese zviyo zvine yakawanda yefaibha uye isiri-inogayikwa carbs, senge beta-glucan.

Aya ma carbs haana kunyudzwa mumatumbu madiki uye panzvimbo pacho vanoita nzira yavo kuenda kuura hukuru.

Mune ura hukuru, iwo akaputsika neiyo microbiota uye anosimudzira kukura kwevamwe anobatsira mabhakitiriya.

Mbeu dzese dzinogona kusimudzira kukura kwe Bifidobacteria, lactobacilli uye Bacteroidetes muvanhu (,,,,).

Muzvidzidzo izvi, zviyo zvakakwana zvakare zvakawedzera manzwiro ekuzara uye kudzikisira kuzvimba uye chirwere chemwoyo chengozi.

Mbeu dzese dzine ma-carb asina-digestible ayo anogona kusimudzira kukura kwemabhakitiriya anobatsira mukati megumbo microbiota. Idzi shanduko kumatumbo flora dzinogona kuvandudza zvimwe zvehutano hwe metabolic.

8. Idya Chikafu Chinodyarwa Nezvirimwa

Kudya kune chikafu-chakavakirwa chikafu chinosimudzira kukura kwemhando dzakasiyana dzemukati mabhakitiriya pane zvinodyiwa-zvakavakirwa kudya (()).

Tsvakurudzo dzinoverengeka dzakaratidza kuti kudya kwemiriwo kunogona kubatsira gut microbiota. Izvi zvinogona kunge zvichikonzerwa neyakakwira fiber zvirimo.

Imwe ongororo diki yakawana kuti chikafu chemuriwo chakatungamira kudzikira kwehutachiona hunokonzera hutachiona muvanhu vakafutisa, pamwe nehuremu huremu, kuzvimba uye cholesterol ().

Chimwe chidzidzo chakawana kuti chikafu chemidziyo chakadzikira zvakanyanya kubatira hutachiona hunokonzera, senge E. coli ().

Nekudaro, hazvizivikanwe kana iwo mabhenefiti edhayeti yezvinodyiwa paguru microbiota ari nekuda kwekushayikwa kwekudya nyama. Zvakare, vezvinodyiwa vanowanzo tarisa hupenyu hune hutano kupfuura omnivores.

Kudya kwezvirimwa uye vegan kunogona kunatsiridza microbiota. Nekudaro, hazvizivikanwe kana mhedzisiro mhedzisiro inosanganiswa nezvikafu izvi inogona kuverengerwa nekushaikwa kwenyama yekudya.

9. Idya Zvekudya Zvakapfuma muPolyphenols

Polyphenols zvirimwa zvinodyarwa zvine zvakawanda zvinobatsira pahutano, kusanganisira kudzikiswa kweropa, kuzvimba, cholesterol mazinga uye oxidative kusagadzikana ().

Polyphenols haigone kugara ichigadziriswa nemaseru emunhu. Tichifunga kuti hadzina kunyudzwa zvine mutsindo, vazhinji vanoita nzira yavo kuenda kukoloni, uko kwavanogona kugayiswa nematumbu mabhakitiriya (,).

Kwakanaka masosi epolyphenols anosanganisira:

• Kocoa uye chokoreti yakasviba
• Waini tsvuku
• Matehwe emazambiringa
• Green tii
• Maamondi
• Hanyanisi
• Blueberries
• Broccoli

Polyphenols kubva cocoa inogona kuwedzera huwandu hwe Bifidobacteria uye lactobacilli muvanhu, pamwe nekuderedza huwandu hwe Clostridia.

Uyezve, shanduko idzi mu microbiota dzinosanganisirwa nematanho epasi e triglycerides uye C-inoshanda mapuroteni, mucherechedzo wekuzvimba ().

Iyo polyphenols muwaini tsvuku ine zvakafanana mhedzisiro ().

Polyphenols haigone kugayiwa zvakanaka nemaseru emunhu, asi akanyatso kuvhunika pasi nedumbu microbiota. Ivo vanogona kuvandudza mhedzisiro yehutano inoenderana nechirwere chemwoyo uye kuzvimba.

Tora Probiotic Supplement

MaProbiotic anorarama microorganisms, kazhinji mabhakitiriya, ayo anoshanda chaiwo hutano hunobatsira kana uchinge wadya.

Probiotic haigadzikise hutumbu zvachose mumatambudziko mazhinji. Zvisinei, vanogona kubatsira hutano hwako nekushandura huwandu hwese hweiyo microbiota uye nekutsigira yako metabolism ().

Kuongororwa kwezvidzidzo zvinomwe kwakawana kuti maprobiotic ane hushoma pane iyo gut microbiota kuumbwa kwevanhu vane hutano. Nekudaro, pane humwe humbowo hunoratidza kuti maprobiotic anogona kuvandudza gut microbiota mune zvimwe zvirwere ().

Kuongororwa kwezvidzidzo makumi matanhatu neshanu zvakawana humbowo hwakasanganiswa maererano nekubudirira kwemapurobioti mukuchinja microbiota. Nekudaro, avo akasimba mhedzisiro vakaita sekudzoreredza microbiota kune hutano mamiriro mushure mekukanganiswa ().

Zvimwewo zvidzidzo zvakaratidzawo kuti maprobiotic haana hunyanzvi pahuremu hwese hwehutachiona mumatumbo evanhu vane hutano.

Zvakangodaro, zvimwe zvidzidzo zvakaratidza kuti mapurobioti anokwanisa kuvandudza mashandiro anoita mamwe mabhakitiriya, pamwe nemhando dzemakemikari aanogadzira ().

Probiotic haichinje zvakanyanya kuumbwa kweiyo microbiota muvanhu vane hutano. Nekudaro, muvanhu vanorwara, ivo vanogona kunatsiridza microbiota basa uye kubatsira kudzorera iyo microbiota kune hutano hwakanaka.

Tora Meseji Yekumba

Matumbu ako mabhakitiriya akakosha zvakanyanya kune zvakawanda zvehutano.

Ongororo dzakawanda dzave kuratidza kuti kukanganisa microbiota kunogona kutungamira kuzvirwere zvakawanda zvisingaperi.

Nzira yakanakisa yekuchengetedza microbiota ine hutano ndeyekudya huwandu hwatsva, hwese chikafu, kunyanya kubva kune zvinomera zvemichero semichero, mavegi, nyemba, bhinzi uye zviyo zvese.