Jikinmu ya ƙunshi tiriliyan na ƙwayoyin cuta. Yawancin wadannan kwayoyin cuta ana samun su a cikin hanjin mu.
Kwayoyin cuta na Gut suna taka muhimmiyar rawa a cikin lafiya, kamar sadarwa tare da tsarin rigakafi da samar da wasu bitamin.
Kwayoyin cuta na hanji kuma suna shafar yadda ake narkewar abinci daban-daban kuma suna samar da sinadarai waɗanda ke taimaka muku jin koshi. A sakamakon haka, suna da tasiri a cikin slimming da samun nauyi.
Menene Gut Bacteria?
Tiriliyan na ƙwayoyin cuta da ƙwayoyin cuta suna rayuwa akan fata da jikinmu. A haƙiƙa, ana iya samun ƙwayoyin ƙwayoyin cuta a jikinmu fiye da ƙwayoyin ɗan adam.
An yi kiyasin cewa mutum mai nauyin kilogiram 70 yana da kwayoyin kwayoyin cuta kusan tiriliyan 40 da kuma kwayoyin halittar dan adam tiriliyan 30.
Yawancin wadannan kwayoyin cuta suna rayuwa ne a bangaren babban hanji da ake kira cecum. Akwai daruruwan nau'ikan kwayoyin cuta a cikin hanjin mu.
Yayin da wasu na iya haifar da rashin lafiya, yawancin suna yin ayyukan da suka dace don kiyaye mu lafiya. Misali, kwayoyin cuta na hanjibitamin K Yana samar da wasu bitamin, ciki har da
Yana kuma samar da sinadarai masu taimakawa wajen narkar da wasu abinci da jin koshi. Saboda haka, kwayoyin cuta na hanji suna shafar nauyin mu.
Yana shafar narkewar abinci
Saboda kwayoyin cuta na hanji suna zaune a cikin mu, suna haɗuwa da abincin da muke ci. Wannan yana shafar irin abubuwan gina jiki da ake sha da kuma yadda ake adana makamashi a cikin jiki.
Wani bincike ya yi nazarin kwayoyin cutar hanji akan tagwaye 77, daya mai kiba daya kuma mara kiba. Binciken ya gano cewa wadanda ke da kiba suna da kwayoyin cutar hanji daban-daban fiye da tagwaye marasa kiba. An bayyana cewa kiba yana shafar bambance-bambancen kwayoyin cutar hanji.
Wasu bincike sun nuna cewa beraye na samun kiba sakamakon shigar da kwayoyin cutar hanji na masu kiba ga beraye. Wannan yana nuna cewa ƙwayoyin cuta na hanji suna da tasiri akan karuwar nauyi.
Kwayoyin cuta na Gut suna ƙayyade yadda za a iya tsotse mai a cikin hanji, wanda ke shafar yadda ake adana mai a cikin jiki.
Yana shafar kumburi
Kumburi yana faruwa lokacin da jikinmu ya kunna tsarin rigakafi don yaki da kamuwa da cuta.
Hakanan ana iya haifar da shi ta hanyar cin abinci mara kyau. Misali, abincin da ke dauke da kitse, sukari, ko kalori mai yawa na iya haifar da karuwar sinadarai masu kumburi a cikin magudanar jini da adipose tissue, wanda ke haifar da kiba.
Kwayoyin cuta na Gut suna taka muhimmiyar rawa wajen kumburi. Wasu nau'ikan suna samar da sinadarai irin su lipopolysaccharide (LPS) wanda ke haifar da kumburi a cikin jini.
Lokacin da aka bai wa berayen LPS, nauyinsu ya karu. Saboda haka, wasu ƙwayoyin cuta na hanji waɗanda ke samar da LPS kuma suna haifar da kumburi, haɓaka nauyi dainsulin juriyame zai iya haifar da shi.
Wani bincike a cikin mutane 292 ya gano cewa waɗanda suka yi kiba suna da ƙananan ƙwayar cuta na ƙwayoyin cuta da ƙananan matakan furotin C-reactive, alamar kumburi a cikin jini.
Duk da haka, wasu nau'in kwayoyin cuta na hanji na iya rage kumburi, hana karuwar nauyi.bifidobacteria ve Akkermansianau'ikan ƙwayoyin cuta ne masu amfani waɗanda ke taimakawa kiyaye shingen hanji lafiya da kuma hana sinadarai masu kumburi wucewa daga hanji zuwa cikin jini.
Nazarin a cikin mice Akkermansia gano cewa yana iya rage kiba da juriya na insulin ta hanyar rage kumburi.
Hakazalika, mice a cikin hanji Bifidobacteria Lokacin da aka ba da filaye na prebiotic don taimakawa haɓaka haɓakar nauyi da juriya na insulin ba tare da tasiri ga cin kuzari ba.
Suna samar da sinadarai waɗanda ke taimaka muku jin yunwa ko koshi
Jikin muleptin,karbayana samar da adadin hormones daban-daban waɗanda ke shafar ci, kamar YY peptide (PYY).
Wasu bincike sun gano cewa nawa ne daga cikin wadannan kwayoyin halittar kwayoyin cuta daban-daban a cikin hanji suna shafar jin yunwa ko koshi.
short sarkar m acidsunadarai ne da ake samarwa lokacin da aka kawar da wasu nau'ikan ƙwayoyin cuta na hanji. Daya daga cikinsu ana kiransa propionate.
Binciken da aka yi a cikin manya 60 masu kiba ya gano cewa shan propionate na tsawon makonni 24 yana ƙaruwa sosai akan matakan hormones masu tasiri na yunwa PYY da GLP-1.
Mutanen da suka dauki propionate sun rage yawan abincin abinci da rage yawan kiba.
Sauran nazarin sun nuna cewa abubuwan da ake amfani da su na prebiotic da ke dauke da mahadi da kwayoyin cutar gut suka yi suna da irin wannan tasiri a kan ci.
Mutanen da suka ci gram 16 na prebiotics a kowace rana a cikin makonni biyu suna da matakan hydrogen a cikin numfashi.
Wannan yana nuna fermentation na ƙwayoyin cuta na hanji, ƙarancin yunwa, da yawan matakan hormones GLP-1 da PYY, don haka za ku ji ƙoshi.
Abinci masu amfani da cutarwa ga ƙwayoyin cuta na hanji
Abincin da ke da amfani ga ƙwayoyin cuta na hanji sun haɗa da:
Dukan hatsi
Dukan hatsin hatsi ne da ba a tace su ba. bifidobacteria Ana narkar da shi da lafiyayyen ƙwayoyin cuta kuma yana da yawan fiber.
'Ya'yan itãcen marmari da kayan lambu
'Ya'yan itãcen marmari da kayan lambu sun ƙunshi adadin fiber mai kyau don ƙwayoyin cuta na hanji. Ta hanyar cin abinci iri-iri na tushen tsire-tsire, zaku iya ƙara nau'ikan ƙwayoyin cuta na hanji waɗanda ke da alaƙa da nauyin lafiya.
Kwayoyi da tsaba
Kwayoyi da iri sun ƙunshi ɗimbin fiber da kuma kitse masu lafiya waɗanda ke tallafawa haɓakar ƙwayoyin cuta masu lafiya a cikin hanji.
Abinci mai arziki a cikin polyphenols
Polyphenols An rushe su ta hanyar ƙwayoyin cuta masu amfani, wanda ba shi da narkewa da kanta amma yana ƙarfafa ci gaban ƙwayoyin cuta masu kyau.
abinci mai fermented
Abincin da aka haɗe ya haɗa da yogurt,kefir da kuma sauerkraut.Lactobacilli Suna dauke da kwayoyin cuta masu amfani kamar su
probiotics
probiotics ba koyaushe suke zama dole ba, amma suna iya taimakawa wajen dawo da ƙwayoyin cuta masu lafiya har ma da haɓaka asarar nauyi bayan rashin lafiya ko hanyar maganin rigakafi.
A gefe guda, yawan cin wasu abinci na iya cutar da ƙwayoyin cuta:
abinci masu ciwon sukari
Cin abinci mai yawan sukari yana haifar da wasu ƙwayoyin cuta marasa lafiya su girma a cikin hanji, wanda zai iya haifar da hauhawar nauyi da sauran matsalolin lafiya na yau da kullun.
kamar aspartame da saccharinwucin gadi sweeteners Yana rage amfani da kwayoyin cuta a cikin hanji, wanda ke taimakawa wajen hawan jini.
Abinci tare da kitse mara kyau
Kitse masu lafiya kamar omega 3 suna tallafawa ƙwayoyin cuta masu amfani a cikin hanji, yayin da cikakken kitse da yawa ke haifar da haɓakar ƙwayoyin cuta masu haifar da cuta.
Shin Akwai Alaka Tsakanin Kwakwalwa da Gut?
Bincike na baya-bayan nan ya nuna cewa kwakwalwa tana shafar lafiyar hanji, kuma hanjin na iya shafar lafiyar kwakwalwa. Tsarin sadarwa tsakanin gut da kwakwalwa ana kiransa axis gut-brain axis.
Yaya Haɗin Gut da Brain?
Gut-brain axis kalma ce ta hanyar sadarwa da ke haɗa hanji da kwakwalwa. Waɗannan gabobin biyu suna haɗuwa ta hanyoyi daban-daban, na zahiri da na halitta.
Vagus Jijiya da Tsarin Jijiya
Neurons sel ne a cikin kwakwalwarmu da tsarin juyayi na tsakiya waɗanda ke gaya wa jiki yadda ake hali. Akwai kusan jijiyoyi biliyan 100 a cikin kwakwalwar ɗan adam.
Abin sha'awa shine, hanjin mu ya ƙunshi nau'ikan ƙwayoyin cuta miliyan 500 waɗanda ke da alaƙa da ƙwaƙwalwa ta jijiyoyi a cikin tsarin juyayi.
Jijiya mara kyau tana ɗaya daga cikin manyan jijiyoyi masu haɗa hanji da ƙwaƙwalwa. Yana aika da sigina a bangarorin biyu. Misali, binciken dabbobi ya nuna cewa damuwa yana lalata siginar da ake aikowa ta jijiyar vagus kuma yana haifar da matsalolin ciki.
Hakazalika, wani bincike a cikin mutane ya gano cewa mutanen da ke fama da ciwon hanji (IBS) ko cutar Crohn sun nuna raguwar aikin jijiya.
Wani bincike mai ban sha'awa a cikin mice ya gano cewa ba su probiotic yana rage yawan adadin hormones na damuwa a cikin jininsu. Koyaya, lokacin da aka yanke jijiyar vagus, probiotic ya zama mara amfani.
Wannan yana nuna cewa jijiyar vagus tana taka muhimmiyar rawa a cikin kutuwar gut-kwakwalwa da damuwa.
neurotransmitters
An haɗa hanji da kwakwalwa ta hanyar sinadarai da ake kira neurotransmitters. Ana samar da masu watsawa a cikin sashin kwakwalwa wanda ke sarrafa motsin rai.
Alal misali, serotonin, mai watsawa, yana aiki don jin dadi kuma yana taimakawa wajen sarrafa agogon jiki.
Abin sha'awa shine, yawancin waɗannan na'urorin da ke haifar da ƙwayoyin cuta suna samar da ƙwayoyin hanji da kuma tiriliyan na ƙananan halittu da ke rayuwa a wurin. Ana samar da adadi mai yawa na serotonin a cikin hanji.
microbiota na cikiHar ila yau, yana samar da neurotransmitter mai suna gamma-aminobutyric acid (GABA), wanda ke taimakawa wajen sarrafa jin tsoro da damuwa.
Nazarin a cikin berayen dakin gwaje-gwaje sun nuna cewa wasu ƙwayoyin cuta na iya haɓaka samar da GABA kuma su rage damuwa da halayen baƙin ciki.
Ƙananan ƙwayoyin cuta a cikin hanji suna yin sinadarai da ke shafar kwakwalwa
Tiriliyoyin kwayoyin halitta da ke rayuwa a cikin hanji suma suna samar da wasu sinadarai da ke shafar tsarin aikin kwakwalwa.
Kwayoyin cuta na hanji, yawancin gajeriyar sarkar fatty acid irin su butyrate, propionate da acetate(SCFA) yana samarwa. Suna yin SCFA ta hanyar narkewar fiber. SCFA yana rinjayar aikin kwakwalwa ta hanyoyi da yawa, kamar rage cin abinci.
Ɗaya daga cikin binciken ya gano cewa amfani da propionate zai iya rage yawan abinci. SCFA, butyrate da microorganisms da ke samar da shi, suna da mahimmanci don samar da shinge tsakanin kwakwalwa da jini, wanda ake kira shingen jini-kwakwalwa.
Ƙananan ƙwayoyin cuta a cikin hanji kuma suna haɓaka bile acid da amino acid don samar da wasu sinadarai da ke shafar kwakwalwa.
Bile acid sinadarai ne da hanta ke samar da su wanda ke taimakawa shakar kitse daga abinci. Suna kuma iya shafar kwakwalwa.
Nazarin guda biyu a cikin beraye sun gano cewa damuwa da rikice-rikice na zamantakewa sun rage samar da bile acid ta hanyar kwayoyin cuta da kuma canza kwayoyin halitta a cikin su.
Ƙananan ƙwayoyin cuta a cikin hanji suna shafar kumburi
Har ila yau, axis-kwakwalwa an haɗa ta hanyar tsarin rigakafi. Ƙananan ƙwayoyin cuta a cikin hanji suna taka muhimmiyar rawa a cikin tsarin rigakafi da kumburi, kamar sarrafa abin da ke wucewa ta jiki kuma ana fitar da su.
Idan tsarin garkuwar jikinka ya dauki lokaci mai tsawo, zai iya haifar da kumburi, wanda ke da alaƙa da rikice-rikicen kwakwalwa da yawa irin su baƙin ciki da cutar Alzheimer.
Lipopolysaccharide (LPS) wani guba ne mai kumburi da wasu ƙwayoyin cuta ke yi. Idan yawancin wannan guba ya wuce daga hanji zuwa cikin jini, zai iya haifar da kumburi.Wannan na iya faruwa lokacin da shingen hanji ya zube, yana barin ƙwayoyin cuta da LPS su shiga cikin jini.
An haɗu da kumburi da babban LPS a cikin jini tare da rikice-rikice na kwakwalwa da yawa, ciki har da baƙin ciki mai tsanani, lalata, da schizophrenia.
Probiotics, Prebiotics da Gut-Brain Axis
Kwayoyin cuta na hanji suna shafar lafiyar kwakwalwa, don haka canza kwayoyin cuta na hanji na iya inganta lafiyar kwakwalwa.
Probiotics sune kwayoyin halitta masu rai waɗanda ke ba da fa'idodin kiwon lafiya lokacin cinyewa. Duk da haka, ba duk probiotics ne iri ɗaya ba. Kwayoyin rigakafin da ke shafar kwakwalwa ana kiran su "psychobiotics".
Wasu probiotics an ce don inganta alamun damuwa, damuwa, da damuwa.
Karamin binciken mutanen da ke da ciwon hanji mai saurin fushi da matsananciyar damuwa ko damuwa na makonni shida. Dogon Bifidobacterium Ya gano cewa shan maganin rigakafi mai suna NCC3001 yana inganta alamun bayyanar.
Prebiotics, waɗanda fibers ne waɗanda galibi ana haɗe su da ƙwayoyin hanji, kuma suna shafar lafiyar kwakwalwa. Wani bincike ya gano cewa shan prebiotics da ake kira galactooligosaccharides na tsawon makonni uku yana rage yawan adadin hormone damuwa da ake kira cortisol a cikin jiki.
A sakamakon haka;
Axis-kwakwalwa axis yayi daidai da haɗin jiki da sinadarai tsakanin gut da kwakwalwa. Miliyoyin jijiyoyi da jijiyoyi suna gudana tsakanin hanji da kwakwalwa. Na’urorin sadarwa na neurotransmitters da sauran sinadarai da aka samar a cikin hanji suma suna shafar kwakwalwa.
Ta hanyar canza nau'ikan kwayoyin cuta a cikin hanji, yana iya yiwuwa a inganta lafiyar kwakwalwa.
Abinci mai arziki a cikin omega-3 fatty acids, abinci mai ƙima, probiotics, da polyphenols na iya amfana da axis-kwakwalwa axis kuma inganta lafiyar hanji.
