Loaʻa i ko mākou kino he mau trillion o ka bacteria. Loaʻa ka hapa nui o kēia mau bacteria i loko o ko mākou ʻōpū.
He kuleana koʻikoʻi ka bacteria Gut i ke olakino, e like me ke kamaʻilio ʻana me ka ʻōnaehana immune a me ka hana ʻana i kekahi mau huaora.
Hoʻopilikia pū ka maʻi bacteria i ka ʻeli ʻana o nā meaʻai like ʻole a hana i nā kemika e kōkua iā ʻoe e piha. ʻO ka hopena, maikaʻi lākou i ka slimming a me ka loaʻa ʻana o ke kaumaha.
He aha ke ʻano o ka maʻi bacteria?
He mau trillion o nā bacteria a me nā microorganism e noho ana ma ko mākou ʻili a me ko mākou kino. ʻOiaʻiʻo, ʻoi aku ka nui o nā cell bacteria i loko o ko mākou kino ma mua o nā cell kanaka.
Ua manaʻo ʻia he 70 kg ke kanaka ma kahi o 40 trillion bacterial cell a me 30 trillion cell human.
Noho ka hapa nui o kēia mau bacteria ma ka ʻāpana o ka ʻōpū nui i kapa ʻia ʻo ka cecum. Aia nā haneli o nā ʻano bacteria like ʻole i loko o ko mākou ʻōpū.
ʻOiai hiki i kekahi ke hoʻoulu i ka maʻi, hana ka hapa nui i nā hana e pono ai e mālama iā mākou i ke olakino. No ka laʻana, bacteria intestinalka huaora K Hoʻopuka ia i kekahi mau huaora, me
Hoʻopuka pū ia i nā kemika e kōkua i ka hoʻoheheʻe ʻana i kekahi mau meaʻai a piha. No laila, pili ka maʻi bacteria i ko mākou kaumaha.
Pili i ka digestibility o ka ai
Ma muli o ka noho ʻana o ka maʻi bacteria i loko o ko mākou ʻōpū, pili lākou i ka meaʻai a mākou e ʻai ai. Hoʻopilikia kēia i nā meaʻai e komo ai a pehea e mālama ʻia ai ka ikehu i loko o ke kino.
Ua nānā kekahi haʻawina i ka maʻi bacteria ma luna o 77 mau māhoe, hoʻokahi momona a hoʻokahi ʻaʻole momona. Ua ʻike ʻia ka haʻawina he ʻokoʻa ka maʻi bacteria o ka poʻe momona ma mua o nā māhoe non-obese. Ua ʻōlelo ʻia e pili ana ka momona i ka ʻokoʻa bacterial intestinal.
Ua hōʻike ʻia nā haʻawina ʻē aʻe e loaʻa ana i nā ʻiole ke kaumaha ma muli o ka hoʻokomo ʻana i ka maʻi bacteria o ka poʻe momona i nā ʻiole. Hōʻike kēia i ka hopena o ka bacteria gut i ka loaʻa kaumaha.
Hoʻoholo ka bacteria Gut pehea e komo ai ka momona i loko o ka ʻōpū, e pili ana i ka mālama ʻana o ka momona i ke kino.
Hoʻopilikia i ka mumū
Hana ʻia ka hū i ka wā e hoʻāla ai ko mākou kino i ka ʻōnaehana pale e hakakā ai i ka maʻi maʻi.
Hiki nō hoʻi ia ma muli o ka ʻai pono ʻole. ʻO kahi laʻana, ʻo ka meaʻai i loaʻa i ka momona nui, ke kō, a i ʻole nā calorie hiki ke alakaʻi i ka hoʻonui ʻana i nā kinikona inflammatory i loko o ke kahe koko a me ka ʻiʻo adipose, e hopena i ka loaʻa ʻana o ke kaumaha.
He kuleana koʻikoʻi ka maʻi bacteria gut i ka mumū. Hoʻopuka kekahi mau ʻano i nā kemika e like me ka lipopolysaccharide (LPS) e hoʻoulu ai i ka mumū i ke kahe koko.
I ka hāʻawi ʻia ʻana o nā ʻiole i ka LPS, ua hoʻonui ko lākou kaumaha. No laila, ʻo kekahi mau bacteria ʻōpū e hoʻohua ai i ka LPS a hoʻoulu i ka mumū, ke kaumaha a me ke kaumahapale ʻana i ka insulinhe aha ke kumu.
Ua ʻike ʻia kahi noiʻi ma 292 poʻe ʻo ka poʻe i paʻa i ke kaumaha he haʻahaʻa haʻahaʻa o ka maʻi bacterial a me nā pae kiʻekiʻe o ka protein C-reactive, kahi hōʻailona inflammatory i ke koko.
Eia nō naʻe, hiki i kekahi mau ʻano o ka maʻi bacteria ke hōʻemi i ka mumū, pale i ka loaʻa ʻana o ke kaumaha.bifidobacteria ve Akkermansiahe mau ʻano bacteria maikaʻi e kōkua ai i ka mālama ʻana i ka pale o ka ʻōpū olakino a pale i nā kinikona inflammatory mai ka ʻōpū i loko o ke kahe koko.
Haʻawina i nā ʻiole Akkermansia ʻike ʻia hiki ke hoʻemi i ka loaʻa kaumaha a me ka pale ʻana i ka insulin ma o ka hoʻemi ʻana i ka mumū.
Pēlā nō, ʻiole i loko o ka ʻōpū Bifidobacteria I ka wā i hāʻawi ʻia ai nā fiber prebiotic e kōkua i ka hoʻonui ʻana i ke kaumaha a me ke kūpaʻa ʻana o ka insulin me ka ʻole o ka hoʻopili ʻana i ka ikehu.
Hana lākou i nā kemika e kōkua iā ʻoe e pōloli a māʻona paha
ʻO ko mākou kinoleptin,ke kuhihana i kekahi mau hormones like ʻole e pili ana i ka ʻai, e like me ka YY peptide (PYY).
Ua ʻike kekahi mau haʻawina ʻo ka nui o kēia mau hormones i hana ʻia e nā bacteria like ʻole i loko o ka ʻōpū e pili ana i ka manaʻo o ka pōloli a i ʻole ka piha.
ʻakika momona kaulahao pōkolehe mau kemika i hana ʻia ke hoʻopau ʻia kekahi mau ʻano bacteria o ka ʻōpū. ʻO kekahi o lākou i kapa ʻia ʻo propionate.
Ua ʻike ʻia kahi noiʻi i loko o 60 mau poʻe paona nui ʻo ka lawe ʻana i ka propionate no kahi manawa o 24 mau pule i hoʻonui nui ʻia i nā pae o nā hormones PYY a me GLP-1.
ʻO ka poʻe i lawe i ka propionate ua hoʻemi i ka ʻai a me ka hoʻemi ʻana i ka loaʻa kaumaha.
Ua hōʻike ʻia nā haʻawina ʻē aʻe he hopena like nā mea hoʻohui prebiotic i loko o nā pūhui i hoʻomoʻa ʻia e ka maʻi bacteria i ka ʻai.
ʻO ka poʻe i ʻai i ka 16 grams o prebiotics i kēlā me kēia lā ma kahi o ʻelua pule he kiʻekiʻe o ka hydrogen i ko lākou hanu.
Hōʻike kēia i ka fermentation bacterial intestinal, emi ka pōloli, a me nā pae kiʻekiʻe o nā hormones GLP-1 a me PYY, no laila e piha ʻoe.
ʻO nā meaʻai pono a me nā meaʻino no ka maʻi bacteria o ka ʻōpū
ʻO nā meaʻai e pono ai no ka bacteria o ka ʻōpū:
ʻO nā huaʻai piha
ʻO nā huaʻai holoʻokoʻa he mau hua i hoʻomaʻemaʻe ʻia. bifidobacteria Hoʻopili ʻia ia e ka bacteria ʻōpū olakino a he kiʻekiʻe i ka fiber.
Nā huaʻai a me nā mea ʻai
Loaʻa i nā huaʻai a me nā mea kanu ka nui o ka fiber no ka maʻi bacteria. Ma ka ʻai ʻana i nā ʻano meaʻai like ʻole o nā mea kanu, hiki iā ʻoe ke hoʻonui i nā ʻano bacteria ʻōpū i hoʻopili ʻia me ke kaumaha olakino.
Nati a me na anoano
Loaʻa i nā nati a me nā ʻanoʻano ka nui o ka fiber a me nā momona maikaʻi e kākoʻo ana i ka ulu ʻana o nā hua bacteria maikaʻi i loko o ka ʻōpū.
ʻO nā meaʻai momona i ka polyphenols
Polyphenols Hoʻopau ʻia lākou e nā hua bacteria maikaʻi, ʻaʻole hiki ke hoʻoheheʻe ʻia e ia iho akā paipai i ka ulu ʻana o nā hua bacteria maikaʻi.
nā meaʻai fermented
ʻO nā meaʻai fermented ka yogurt,kefir a me ka sauerkraut.lactobacilli Loaʻa iā lākou nā hua bacteria maikaʻi e like me
probiotics
probiotics ʻAʻole pono lākou i nā manawa a pau, akā hiki iā lākou ke kōkua i ka hoʻihoʻi ʻana i ka maʻi bacteria o ka ʻōpū olakino a me ka hoʻoikaika ʻana i ke kaumaha ma hope o kahi maʻi a i ʻole kahi papa o nā lāʻau antibiotic.
Ma ka ʻaoʻao ʻē aʻe, hiki i ka ʻai nui ʻana i kekahi mau meaʻai ke hōʻeha i ka maʻi bacteria.
nā meaʻai kō
ʻO ka ʻai ʻana i nā meaʻai sugary ke kumu e ulu ai kekahi mau hua bacteria maikaʻi ʻole i loko o ka ʻōpū, hiki ke kōkua i ka loaʻa ʻana o ke kaumaha a me nā maʻi maʻi olakino ʻē aʻe.
e like me ka aspartame a me ka saccharinmea ʻono hana Hoʻemi ia i nā hua bacteria maikaʻi i loko o ka ʻōpū, kahi e hoʻonui ai i ke kō koko.
ʻO nā meaʻai me nā momona maikaʻi ʻole
ʻOiai ke kākoʻo nei nā momona maikaʻi e like me omega 3 i nā hua bacteria maikaʻi i loko o ka ʻōpū, ʻoi aku ka nui o nā momona momona e ulu ai ka maʻi bacteria.
Aia kahi pilina ma waena o ka lolo a me ka ʻōpū?
Hōʻike nā haʻawina hou e pili ana ka lolo i ke olakino ʻōpū, a hiki i ka ʻōpū ke hoʻopilikia i ke olakino o ka lolo. ʻO ka ʻōnaehana kamaʻilio ma waena o ka ʻōpū a me ka lolo i kapa ʻia ʻo gut-brain axis.
Pehea e pili ai ka ʻōpū a me ka lolo?
ʻO ka axis gut-brain he huaʻōlelo no ka pūnaewele kamaʻilio e hoʻopili ai i ka ʻōpū a me ka lolo. Hoʻopili ʻia kēia mau ʻāpana ʻelua ma nā ʻano like ʻole, ma ke kino a me ka biochemical.
ʻO ka Nerve Vagus a me ka Pūnaehana Nervous
ʻO nā neurons nā pūnaewele i loko o ko mākou lolo a me ke kikowaena pūnaewele e haʻi i ke kino pehea e hana ai. Aia ma kahi o 100 biliona neurons i loko o ka lolo kanaka.
ʻO ka mea e mahalo ai, loaʻa i kā mākou ʻōpū he 500 miliona mau neurons i hoʻopili ʻia i ka lolo ma o nā aʻalolo i ka ʻōnaehana nerve.
ʻO ke aʻalolo vagus kekahi o nā aʻalolo nui loa e pili ana i ka ʻōpū a me ka lolo. Hoʻouna ia i nā hōʻailona ma nā ʻaoʻao ʻelua. No ka laʻana, ua hōʻike ʻia nā haʻawina holoholona e hoʻopau ke koʻikoʻi i nā hōʻailona i hoʻouna ʻia ma o ke aʻalolo vagus a ke kumu hoʻi i nā pilikia ʻōpū.
Pēlā nō, ʻike ʻia kahi haʻawina i loko o ke kanaka ua hōʻike ka poʻe me ka maʻi irritable bowel syndrome (IBS) a i ʻole maʻi o Crohn i ka emi ʻana o ka hana o ke aʻalolo vagus.
Ua ʻike ʻia kahi noiʻi hoihoi i nā ʻiole ʻo ka hāʻawi ʻana iā lākou i ka probiotic i hōʻemi i ka nui o nā hormones koʻikoʻi i loko o ko lākou koko. Eia naʻe, i ka wā i ʻoki ʻia ai ke aʻalolo vagus, ua lilo ka probiotic i mea ʻole.
Hōʻike kēia i ka hana koʻikoʻi o ke aʻalolo vagus i ka axis gut-brain a me ke kaumaha.
neurotransmitters
Hoʻopili ʻia ka ʻōpū a me ka lolo e nā kemika i kapa ʻia he neurotransmitters. Hoʻokumu ʻia nā Neurotransmitters ma ka ʻāpana o ka lolo e hoʻomalu i nā manaʻo.
ʻO kahi laʻana, serotonin, kahi neurotransmitter, hana no nā manaʻo hauʻoli a kōkua pū kekahi i ka mālama ʻana i ka uaki kino.
ʻO ka mea mahalo, ua hana ʻia ka nui o kēia mau neurotransmitters e nā ʻōpū ʻōpū a me nā trillions o nā mea microscopic e noho ana ma laila. Hana ʻia kahi hapa nui o ke serotonin i loko o ka ʻōpū.
ʻōpū microbiotaHoʻopuka pū ia i kahi neurotransmitter i kapa ʻia ʻo gamma-aminobutyric acid (GABA), e kōkua i ka mālama ʻana i nā manaʻo o ka makaʻu a me ka hopohopo.
Ua hōʻike ʻia nā haʻawina i nā ʻiole laboratory hiki i kekahi mau probiotics ke hoʻonui i ka hana GABA a hōʻemi i ka hopohopo a me nā ʻano kaumaha.
Hana nā microorganisms i loko o ka ʻōpū i nā kemika e hoʻopilikia i ka lolo
ʻO nā trillions o nā microorganism e noho ana i loko o ka ʻōpū e hana pū kekahi i nā kemika ʻē aʻe e pili ana i ka ʻōnaehana hana o ka lolo.
ʻO nā microorganisms intestinal, nui nā ʻakika momona pōkole e like me ka butyrate, propionate a me ka acetate.(SCFA) hua. Hana lākou i ka SCFA ma ka ʻeli ʻana i ka fiber. Hoʻopilikia ka SCFA i ka hana o ka lolo ma nā ʻano he nui, e like me ka hoʻemi ʻana i ka ʻai.
Ua ʻike kekahi haʻawina e hiki ke hoʻemi i ka ʻai ʻana o ka meaʻai propionate. ʻO SCFA, butyrate a me nā microorganisms e hana ai, he mea nui ia no ka hana ʻana i ka pale ma waena o ka lolo a me ke koko, i kapa ʻia ʻo ka pale koko-lolo.
Hoʻopili pū nā microorganisms i loko o ka ʻōpū i nā waikawa bile a me nā waikawa amino e hana i nā kemika ʻē aʻe e pili ana i ka lolo.
ʻO nā ʻakika bile nā mea kemika i hana ʻia e ke ake e kōkua i ka hoʻopaʻa ʻana i nā momona mai ka meaʻai. Hiki iā lākou ke hoʻopili i ka lolo.
Ua ʻike ʻia nā haʻawina ʻelua i nā ʻiole ua hōʻemi ke koʻikoʻi a me nā pilikia pilikanaka i ka hana ʻana o nā waikawa bile e ka maʻi bacteria a hoʻololi i nā genes i kā lākou hana.
Hoʻopilikia nā microorganisms i loko o ka ʻōpū
Hoʻopili pū ʻia ke koʻi o ka ʻōpū-lolo ma o ka ʻōnaehana pale. He kuleana koʻikoʻi nā microorganism i loko o ka ʻōpū i ka ʻōnaehana pale a me ka mumū, e like me ke kāohi ʻana i nā mea e hele ai i loko o ke kino a hoʻokuʻu ʻia.
Inā lōʻihi ka lōʻihi o kāu ʻōnaehana pale, hiki iā ia ke alakaʻi i ka mumū, pili pū me nā maʻi lolo he nui e like me ke kaumaha a me ka maʻi Alzheimer.
ʻO ka lipopolysaccharide (LPS) kahi mea ʻawaʻawa i hana ʻia e kekahi bacteria. Inā nui ka nui o kēia mea make mai ka ʻōpū i loko o ke koko, hiki iā ia ke hoʻoulu.Hiki ke hana kēia i ka wā e kahe ai ka ʻōpū o ka ʻōpū, e ʻae ana i ka bacteria a me ka LPS e komo i loko o ke koko.
ʻO ka hū a me ka LPS kiʻekiʻe i loko o ke koko ua pili pū me nā maʻi lolo he nui, e like me ke kaumaha nui, dementia, a me ka schizophrenia.
Probiotics, Prebiotics a me ka Gut-Brain Axis
Hoʻopilikia ka maʻi bacteria i ke olakino o ka lolo, no laila hiki i ka hoʻololi ʻana i ka bacteria gut ke hoʻomaikaʻi i ke olakino lolo.
ʻO nā probiotics nā bacteria ola e hāʻawi i nā pono olakino ke ʻai ʻia. Eia naʻe, ʻaʻole like nā probiotic a pau. Ua kapa ʻia nā probiotics e pili ana i ka lolo "psychobiotics".
Ua ʻōlelo ʻia kekahi mau probiotics e hoʻomaikaʻi i nā hōʻailona o ke kaumaha, ka hopohopo, a me ke kaumaha.
ʻO kahi haʻawina liʻiliʻi o ka poʻe me ka maʻi irritable bowel a me ka hopohopo a i ʻole ke kaumaha a me ke kaumaha no ʻeono pule. ʻO Bifidobacterium longum Ua ʻike ʻo ia ʻo ka lawe ʻana i kahi probiotic i kapa ʻia ʻo NCC3001 i hoʻomaikaʻi nui i nā hōʻailona.
ʻO nā prebiotics, ʻo ia hoʻi nā fibers i hoʻomoʻa pinepine ʻia e ka maʻi bacteria, pili pū i ke olakino lolo. Ua ʻike kekahi haʻawina ʻo ka lawe ʻana i nā prebiotics i kapa ʻia he galactooligosaccharides no ʻekolu pule i hoʻemi nui i ka nui o ka hormone stress i kapa ʻia cortisol i loko o ke kino.
Ma ka hopena;
Pili ka axis gut-brain i ka pilina kino a me ke kemika ma waena o ka ʻōpū a me ka lolo. E holo ana nā miliona o nā aʻalolo a me nā neurons ma waena o ka ʻōpū a me ka lolo. ʻO nā neurotransmitters a me nā mea kemika ʻē aʻe i hana ʻia i loko o ka ʻōpū e pili pū i ka lolo.
Ma ka hoʻololi ʻana i nā ʻano bacteria i loko o ka ʻōpū, hiki ke hoʻomaikaʻi i ke olakino lolo.
ʻO nā meaʻai momona i ka omega-3 fatty acids, nā meaʻai fermented, probiotics, a me nā polyphenols hiki ke pōmaikaʻi i ka axis gut-brain a hoʻomaikaʻi i ke olakino ʻōpū.
