Probiotic 101: Nyore Yekutangisa Yekutungamira

Zvemukati

• Chii chinonzi Probiotic?
• Kukosha kweMicroorganism Yako Gut
• Kukanganisa paDigestive Hutano
• Mhedzisiro pakurera uremu
• Zvimwe Zvakanakira Hutano
• Kudzivirirwa uye Nezvakakomba Mhedzisiro
• Icho Chinokosha

Mabhakitiriya ari mumuviri wako anodarika masero emuviri wako gumi kusvika kune rimwe. Mazhinji ebhakitiriya aya anogara mudumbu rako.

Mazhinji ebhakitiriya aya anogara mudumbu mako, uye ruzhinji haruna njodzi.

Kuve neakakodzera gut gut bhakitiriya kwakabatana kunyange kune akawanda hutano mabhenefiti, kusanganisira kurasikirwa uremu, kunatsiridzwa kugaya, kuwedzerwa immune immune, ganda rine hutano uye kudzikisira njodzi yezvirwere zvakawanda (1,).

MaProbiotic, ayo ari mamwe marudzi ebacteria ane hushamwari, anopa rubatsiro rwehutano kana achidyiwa.

Ivo anowanzo kutorwa seanowedzera izvo zvinofanirwa kukonzeresa ura hwako nehutano-kukurudzira tusingaoneki.

Ichi chinyorwa chinoongorora hutano hutano hwemapurobioti.

Chii chinonzi Probiotic?

Probiotic ari kurarama microorganisms ayo, kana akamedzwa, anopa akawanda hutano mabhenefiti ().

Ivo anowanzo mabhakitiriya, asi mamwe marudzi embiriso anogona zvakare kushanda seprobiotic.

Iwe unogona kuwana mapurobioti kubva kune zvinowedzera, uye zvakare kubva kune zvekudya zvakagadzirwa nebacterial Fermentation.

Zvokudya zveprobiotic zvinosanganisira yogati, kefir, sauerkraut, tempeh uye kimchi. Zvirongwa zveprobiotic hazvifanire kuvhiringidzwa nema prebiotic, ayo ari mafetera ekudya anobatsira kupa mabhakitiriya ane hushamwari atove mudumbu rako ().

Mazana emabhakitiriya eprobiotic akasiyana anopa hutano hunobatsira.

Mapoka akajairika anosanganisira Lactobacillus uye Bifidobacterium. Boka rega rega rine marudzi akasiyana, uye yega yega mhando ine akawanda maronda.

Sezvineiwo, mapurobioti akasiyana anotarisana nemamiriro akasiyana ehutano. Naizvozvo, kusarudza mhando chaiyo - kana mhando - dzeprobiotic kwakakosha.

Zvimwe zvinowedzera - zvinozivikanwa seyakafara-masystem probiotic kana ma multi-probiotic - sanganisa akasiyana marudzi mune chimwe chigadzirwa.

Kunyangwe hazvo humbowo huri kuvimbisa, kumwe kutsvagurudza kunodiwa pane hutano hutano hwemapurobioti.

MaProbiotic ari kurarama zvidiki zvinowedzera hutano kana zvichidyiwa muhuwandu hwakakwana. Kune akawanda marudzi akasiyana, uye iwe unogona kuawana kubva kune zvekudya kana zvinowedzera.

Kukosha kweMicroorganism Yako Gut

Iyo yakaoma nharaunda yenzvimbo diki dumbu rako inonzi gut maruva kana microbiota ().

Muchokwadi, ura hwako hune mazana emhando dzakasiyana dzehutachiona - hwakawanda kunge chiuru, sekumwe kufungidzira.

Izvi zvinosanganisira mabhakitiriya, yeast uye mavairasi - aine hutachiona hunoumba huwandu hwakawanda.

Mazhinji emumatumbo maruva anowanikwa mukoloni yako, kana ura hwakakura, chinova chikamu chekupedzisira chenzira yako yekugaya.

Zvinotoshamisa kuti zviitwa zvemagetsi zvemukati mematumbo ako zvakafanana nezvechimwe nhengo. Nechikonzero ichi, mamwe masayendisiti anoreva maruva emukati se "nhengo yakakanganikwa" ().

Matumbu ako anoita mabasa mazhinji akakosha kune hutano. Inogadzira mavitamini, kusanganisira vhitamini K uye mamwe emavitamini B ().

Iyo inoshandurawo tambo mumafuta mapfupi-emaketani senge butyrate, propionate uye acetate, iyo inodyisa gut yako madziro uye kuita akawanda metabolic mabasa (,).

Aya mafuta anokurudzirawo immune system yako uye anosimbisa gut yako madziro. Izvi zvinogona kubatsira kudzivirira zvinhu zvisingadiwe kuti zvipinde mumuviri wako uye zvichidenha immune immune (,,,).

Nekudaro, kwete zvese zvipenyu zviri mudumbu rako zvine hushamwari.

Matumbu ako ane hunyoro zvakanyanya kune chikafu chako, uye ongororo inoratidza kuti isina kuenzana gut flora yakabatana nezvakawanda zvirwere (,).

Izvi zvirwere zvinosanganisira kufutisa, mhando 2 chirwere cheshuga, metabolic syndrome, chirwere chemwoyo, colorectal cancer, Alzheimer's uye kushushikana (17,,,).

MaProbiotic - uye prebiotic fibers - anogona kubatsira kugadzirisa ichi chiyero, kuve nechokwadi chekuti "nhengo yako yakakanganikwa" iri kushanda mushe (21).

Matumbu ako ane mazana emhando dzakasiyana dzehutachiona. MaProbiotic anobatsira maruva ako kuita zvakanaka.

Kukanganisa paDigestive Hutano

MaProbiotic akaongororwa zvakanyanya pamhedzisiro yavo pahutano hwekugaya ().

Hupupuri hwakasimba hunoratidza kuti maprobiotic ekuwedzera anogona kubatsira kurapa manyoka-anosanganisira manyoka (, 24,).

Kana vanhu vakatora mishonga inorwisa mabhakitiriya, kunyanya kwenguva yakareba, vanowanzoona manyoka - kunyangwe nguva refu hutachiona hwabviswa.

Izvi zvinodaro nekuti mishonga inorwisa mabhakitiriya inouraya akawanda ehutachiona hwepanyama mudumbu rako, iyo inoshandura gut gadziriro uye inobvumidza hutachiona hunokuvadza kukura.

Probiotic zvakare anorwisa anogumbuka ura syndrome (IBS), yakajairika dhayeti dhayeti, ichideredza gasi, kuzvimba, kupatira, manyoka uye zvimwe zviratidzo (,,).

Zvimwe zvidzidzo zvakare zvinoratidza mabhenefiti maringe neanoputira ura hosha, senge chirwere cheCrohn uye ulcerative colitis ().

Uyezve, mapurobioti anogona kurwa Helicobacter pylori hutachiona, inova imwe yeanonyanya kufambisa maronda uye gomarara remudumbu (,,,).

Kana iwe parizvino uine matambudziko ekugaya ausingakwanise kuita kunge anokundwa, mushonga weprobiotic unogona kunge uri chinhu chekufunga - asi iwe unofanirwa kufunga kutanga wabvunza chiremba wako.

MaProbiotic anoshanda pakurwisa matambudziko akasiyana-siyana ekugaya, kusanganisira manyoka-ane hukama nemishonga inorwisa mabhakitiriya uye IBS.

Mhedzisiro pakurera uremu

Vanhu vakafutisa vane hutachiona hwakasiyana siyana kune avo vakaonda ().

Sezvineiwo, zvidzidzo zvemhuka zvinoratidza kuti kusvetwa kwechimbuzi kubva kumhuka dzakaonda kunogona kuita kuti mhuka dzakafutisa dzide uremu (, 36).

Naizvozvo, masayendisiti mazhinji anotenda kuti ako gut gut mabhakitiriya akakosha mukumisikidza uremu hwemuviri (, 38).

Kunyangwe hazvo kutsvagurudza kuchidikanwa, mamwe maprobiotic maratidziro anoita sekubatsira kuonda (39).

Mune kumwe kuongorora muvanhu mazana maviri negumi vane kufutisa kwepakati, kunozivikanwa nekuwandisa kwemafuta emudumbu, kutora iyo probiotic Lactobacillus gasseri Mazuva ese zvakakonzera kurasikirwa ne8.5% kwemafuta emimba pamusoro pevhiki gumi nembiri ().

Vatori vechikamu pavakamira kutora iyo probiotic, vakawana mafuta edumbu kumashure mukati memavhiki mana.

Uchapupu hunoratidzawo kuti Lactobacillus rhamnosus uye Bifidobacterium lactis inogona kubatsira nekudzikisa huremu uye kudzivirira kufutisa - asi izvi zvinoda kutsvagurudzwa ().

Zvakare, zvimwe zvidzidzo zvemhuka zvinoratidza kuti mamwe maprobiotic marara anogona kutungamira mukuwedzera huremu, kwete kurasikirwa (42).

Kunyangwe kumwe kutsvagurudza kuchidikanwa, humwe humbowo hunoratidza kuti mamwe maprobiotic maronda anogona kubatsira vanhu kudzikira huremu.

Zvimwe Zvakanakira Hutano

Kune zvakawanda zvimwe zvakanaka zveprobiotiki. Zvinokanganisa:

• Kuzvimba: Probiotic inoderedza systemic kuzvimba, anotungamira mutyairi wezvirwere zvakawanda (43).
• Kushungurudzika uye kushushikana: Matambudziko eprobiotic Lactobacillus helveticus uye Bifidobacterium longum zvakaratidzwa kudzikisa zviratidzo zvekushushikana uye kushushikana kune vanhu vane kiriniki yekuora mwoyo (44, 45).
• Ropa cholesterol: Maprobiotic akati wandei akaratidzirwa kudzikisa yakazara uye "yakaipa" LDL cholesterol mazinga (,).
• Ropa kumanikidza: Probiotic inogona zvakare kukonzera kudzikisira kuderedzwa kweropa (,).
• Immune basa: Mhando dzinoverengeka dzeprobiotic dzinogona kusimudzira mashandiro ezvirwere mumuviri, pamwe zvichitungamira kudzikira kwenjodzi yehutachiona, kusanganisira neiyo dzihwa (, 51).
• Ganda hutano: Pane humwe humbowo hwekuti mapurobioti anogona kubatsira acne, rosacea uye eczema, pamwe nezvimwe zvinokanganisa ganda (52).

Ichi chinongova chidimbu chidiki cheprobiotic 'yakazara mabhenefiti, sezvo ongororo dzinoenderera dzichiratidza hupamhi hwakawanda hwehutano mhedzisiro.

Pamusoro pekukanganisa kwavo pakurasikirwa nehuremu uye kugaya, maprobiotic anogona zvakare kuvandudza hutano hwemwoyo, immune immune uye zviratidzo zvekuora mwoyo uye kusagadzikana.

Kudzivirirwa uye Nezvakakomba Mhedzisiro

Zvirongwa zveprobiotic zvinowanzo bvumidzwa uye zvinofungidzirwa zvakachengeteka kuvanhu vazhinji.

Nekudaro, mumazuva mashoma ekutanga, unogona kusangana nemhedzisiro ine chekuita nekugaya, senge gasi uye kusagadzikana kwepamuviri kwepamuviri (53).

Mushure mekugadzirisa, kugaya kwako kunofanira kutanga kugadzirisa.

Mune vanhu vane immune system inokanganisa, kusanganisira avo vane HIV, AIDS uye mamwe mamiriro akati wandei, mapurobioti anogona kutungamira kuzvirwere zvine njodzi (54).

Kana iwe uine chirwere chekurapa, bvunza chiremba wako usati watora probiotic yekuwedzera.

Probiotic zvinowedzera zvinogona kukonzera zviratidzo zvekudya, asi izvi zvinofanirwa kudzikira mukati memazuva mashoma. Zvinogona kuve zvine njodzi kune vanhu vane mamwe marapirwo.

Icho Chinokosha

Kuchengetedza ura hwakagwinya kunopfuura kungotora mushonga weprobiotic.

Kudya kwezuva nezuva uye kurovedza muviri kwakakoshawo sezvo hupenyu hwakawanda hunokanganisa hutumbu hwako.

Nekudaro, maprobiotic ekuwedzera anopa akawanda mabhenefiti ane mashoma mhedzisiro - saka kana iwe uchifarira kugadzirisa yako gut gut hutano, ivo vanogona kuve akakosha kupfurwa.