Zviri muChinyorwa
Muviri wedu une matiririyoni eutachiona. Mazhinji emabhakitiriya aya anowanikwa mumatumbo edu.
Gut mabhakitiriya anoita mabasa akakosha muhutano, sekutaurirana neiyo immune system uye kugadzira mamwe mavhitamini.
Gut mabhakitiriya anokanganisawo kuti zvikafu zvakasiyana zvinogayiwa sei uye zvinogadzira makemikari anokubatsira kuti unzwe wakaguta. Somugumisiro, ivo vanobudirira mukuonda uye kuwedzera uremu.
Chii chinonzi Gut Bacteria?
Mabhirioni ebhakitiriya uye tupukanana tunogara paganda redu nemuviri. Kutaura zvazviri, panogona kuva nemasero ebhakitiriya akawanda mumiviri yedu kupfuura masero evanhu.
Zvinofungidzirwa kuti 70 kg murume ane anenge 40 tiririyoni mabhakitiriya maseru uye 30 tiririyoni masero evanhu.
Mazhinji emabhakitiriya aya anogara muchikamu chedumbu guru chinonzi cecum. Kune mazana emhando dzakasiyana dzebhakitiriya mumatumbo edu.
Nepo zvimwe zvichigona kukonzera kurwara, vazhinji vanoita mabasa anodiwa kuti tive neutano hwakanaka. Somuenzaniso, intestinal mabhakitiriya vitamini K Inoburitsa mamwe mavhitamini, kusanganisira
Inogadzirawo makemikari anobatsira kugaya zvimwe zvekudya uye kunzwa kuguta. Naizvozvo, mabhakitiriya emudumbu anokanganisa uremu hwedu.
Inokanganisa kugayiwa kwechikafu
Nekuti mabhakitiriya emudumbu anogara mumatumbo edu, anosangana nechikafu chatinodya. Izvi zvinokanganisa izvo zvinovaka muviri zvinotorwa uye kuti simba rinochengetwa sei mumuviri.
Imwe ongororo yakaongorora mabhakitiriya emudumbu pamapatya makumi manomwe nenomwe, mumwe akafuta uye mumwe asina kufutisa. Chidzidzo ichi chakawana kuti avo vaive vakafutisa vaive nemabhakitiriya akasiyana emudumbu kupfuura mapatya asiri akafuta. Zvinonzi kufutisa kunokanganisa intestinal bacterial diversity.
Zvimwe zvidzidzo zvakaratidza kuti mbeva dzinowedzera huremu nekuda kwekuunza mabhakitiriya emudumbu evanhu vakafuta kumakonzo. Izvi zvinoratidza kuti mabhakitiriya emudumbu ane chekuita nekurema.
Gut mabhakitiriya anoona kuti mafuta anogona kunyudzwa sei mudumbu, izvo zvinokanganisa kuti mafuta anochengetwa sei mumuviri.
Inokanganisa kuzvimba
Kuzvimba kunoitika apo muviri wedu unomutsa immune system kurwisa hutachiona.
Inogonawo kukonzerwa nekudya kusina kunaka. Semuenzaniso, kudya kune mafuta akawanda, shuga, kana makorikori zvinogona kutungamirira kumakemikari anowedzera kuputika muropa uye adipose tissue, zvichiita kuti uremu huwedzere.
Gut mabhakitiriya anoita basa rakakosha mukuzvimba. Mamwe marudzi anogadzira makemikari akadai se lipopolysaccharide (LPS) anokonzera kuzvimba muropa.
Apo mbeva dzakapiwa LPS, uremu hwadzo hwakawedzera. Naizvozvo, mamwe mabhakitiriya emudumbu anoburitsa LPS uye anokonzera kuzvimba, kuwedzera uremu uye insulin kurambachingazvikonzeresa.
Ongororo yakaitwa muvanhu mazana maviri nemakumi mapfumbamwe nevaviri yakawana kuti avo vaive vakafutisa vaive nehutachiona hwakasiyana-siyana uye huwandu hweC-reactive protein, chiratidzo chekuzvimba muropa.
Nekudaro, mamwe marudzi ehutu mabhakitiriya anogona kuderedza kuzvimba, kudzivirira huremu. bifidobacteria ve Akkermansiandiwo marudzi ebhakitiriya anobatsira anobatsira kuchengetedza hutano hwehutano hwemukati uye kudzivirira makemikari anopisa kubva mumatumbo kupinda muropa.
Zvidzidzo mumakonzo Akkermansia akawana kuti inogona kuderedza uremu uye insulin kuramba nekuderedza kuzvimba.
Saizvozvowo, mbeva muura Bifidobacteria Apo prebiotic fibers yakapiwa kubatsira kuwedzera uremu uye insulin kuramba pasina kukanganisa simba rekudya.
Vanogadzira makemikari anokubatsira kunzwa nzara kana kuguta
Muviri wedu leptin, ghrelininogadzira akati wandei mahormone anokanganisa kuda kudya, seYY peptide (PYY).
Zvimwe zvidzidzo zvakaona kuti mangani emahomoni aya anogadzirwa nemabhakitiriya akasiyana mumatumbo anokanganisa kunzwa kwenzara kana kuzara.
short cheni mafuta acidsmakemikari anogadzirwa kana mamwe marudzi emabhakitiriya emudumbu abviswa. Mumwe wavo anozivikanwa sepropionate.
Chidzidzo muvanhu vakuru makumi matanhatu vakafuta zvakaratidza kuti kutora propionate kwenguva yemavhiki makumi maviri nemana zvakanyanya kuwedzera huwandu hwemahomoni anokonzera nzara PYY uye GLP-60.
Vanhu vakatora propionate vakange vaderedza kudya kwekudya uye kuderedzwa kwekurema.
Zvimwe zvidzidzo zvakaratidza kuti prebiotic supplements ine makomisheni akaviriswa nemabhakitiriya emudumbu ane mhedzisiro yakafanana pakudya.
Vanhu vaidya magiramu gumi nematanhatu e prebiotics pazuva kwemavhiki maviri vaive nemazinga akakwira ehydrogen mukufema kwavo.
Izvi zvinoratidza kuviriswa kwehutachiona hwemukati, nzara shoma, uye mazinga epamusoro emahomoni GLP-1 nePYY, saka unozonzwa wakaguta.
Chikafu Chinobatsira uye Chinokuvadza kune Utachiona hweMatumbu
Zvokudya zvinobatsira kune gut bacteria zvinosanganisira:
Zviyo zvose
Zviyo zviyo zviyo zvisina kucheneswa. bifidobacteria Inogayiwa nehutachiona hwehutachiona uye ine fiber yakawanda.
Zvibereko nemiriwo
Michero nemiriwo zvine huwandu hwakanaka kwazvo hwefiber kune gut bacteria. Nekudya zvakasiyana-siyana zvezvirimwa-based foods, unogona kuwedzera zvakasiyana-siyana zvehutachiona hwehutachiona hunobatanidza nehuremu hune hutano.
Nzungu nemhodzi
Nzungu nemhodzi zvine zvakawanda zvefiber uye mafuta ane hutano anotsigira kukura kwehutachiona hune hutano mumatumbu.
Zvokudya zvakapfuma mu polyphenols
Polyphenols Izvo zvakaputsika neanobatsira gut mabhakitiriya, ayo asingagaye ega asi anokurudzira kukura kwemabhakitiriya akanaka.
zvokudya zvakaviriswa
Zvokudya zvakaviriswa zvinosanganisira yogati, kefir uye sauerkraut. Lactobacilli Ane mabhakitiriya anobatsira akadai
probiotics
probiotics hazvisi nguva dzose zvinodiwa, asi zvinogona kubatsira kudzoreredza hutano hwehutachiona hwehutachiona uye kunyange kukurudzira kuora muviri mushure mekurwara kana nzira yemishonga inorwisa mabhakitiriya.
Kune rimwe divi, kunyanya kunwa zvimwe zvekudya kunogona kukuvadza gut bacteria:
zvokudya zvine shuga
Kudya chikafu chine shuga chakawandisa kunoita kuti mamwe mabhakitiriya asina hutano akure mumatumbo, izvo zvinogona kuita kuti uremu huwedzere uye zvimwe zvirwere zvisingaperi zvehutano.
Artificial Sweeteners
zvakadai seaspartame uye saccharin artificial sweeteners Inoderedza mabhakitiriya anobatsira mumatumbo, ayo anobatsira kuwedzera kweshuga yeropa.
Zvokudya zvine mafuta asina kunaka
Mafuta ane hutano senge omega 3 anotsigira mabhakitiriya anobatsira mumatumbu, nepo mafuta akawandisa akazara anokonzera kukura kwehutachiona hunokonzera chirwere.
Pane Hukama pakati peBrain neGut?
Zvidzidzo zvenguva pfupi yapfuura zvinoratidza kuti huropi hunokanganisa hutano hwematumbu, uye kuti ura hunogona kukanganisa hutano hwehuropi. Nzira yekukurukurirana pakati peura neuropi inonzi gut-brain axis.
Ura uye Uropi Zvakabatana Sei?
Iyo gut-brain axis ishoko reiyo network yekukurukurirana inobatanidza ura nehuropi. Idzi nhengo mbiri dzakabatanidzwa nenzira dzakasiyana-siyana, zvose mumuviri uye biochemically.
Vagus Nerve uye Nervous System
Neurons maseru ari muuropi hwedu uye nechepakati tsinga sisitimu inoudza muviri maitiro ekuita. Muhuropi hwemunhu mune 100 bhiriyoni neuroni.
Sezvineiwo, ura hwedu hune 500 miriyoni neuroni dzakabatana nehuropi kuburikidza netsinga dziri mutsinga.
Iyo vagus nerve ndiyo imwe yetsinga hombe dzinobatanidza ura nehuropi. Inotumira zviratidzo kumativi ose maviri. Semuenzaniso, zvidzidzo zvemhuka zvakaratidza kuti kushungurudzika kunoparadza zviratidzo zvinotumirwa kuburikidza ne vagus nerve uye zvinokonzerawo matambudziko emudumbu.
Saizvozvo, chidzidzo muvanhu chakawana kuti vanhu vane irritable bowel syndrome (IBS) kana chirwere cheCrohn vakaratidza kuderera kwekushanda kwevagus nerve.
Chidzidzo chinonakidza mumakonzo chakawana kuti kuvapa probiotic kwakaderedza huwandu hwekunetseka kwehomoni muropa ravo. Nekudaro, apo vagus nerve yakachekwa, iyo probiotic haina kushanda.
Izvi zvinoratidza kuti vagus nerve inoita basa rakakosha mune gut-brain axis uye kushushikana.
neurotransmitters
Ura nehuropi zvakabatanidzwa nemakemikari anonzi neurotransmitters. Maneurotransmitters anogadzirwa muchikamu cheuropi chinodzora manzwiro.
Semuenzaniso, serotonin, neurotransmitter, inoshandira kunzwa kwekufara uye inobatsirawo kudzora wachi yemuviri.
Sezvineiwo, mazhinji eaya ma<em>neurotransmitters anogadzirwa nemasero emudumbu uye matiririyoni ezvisikwa zvisingaoneki zvinogara imomo. Chikamu chikuru che serotonin chinogadzirwa mudumbu.
gut microbiotaInogadzirawo neurotransmitter inonzi gamma-aminobutyric acid (GABA), iyo inobatsira kudzora manzwiro ekutya uye kufunganya.
Zvidzidzo mumakonzo erabhoritari zvakaratidza kuti mamwe maprobiotics anogona kuwedzera kugadzirwa kweGABA uye kuderedza kusagadzikana uye kushushikana-kunge maitiro.
Zvipembenene zviri muura zvinogadzira makemikari anokanganisa uropi
Matriyoni etwupukanana tunogara muura hunobudisawo mamwe makemikari anokanganisa kushanda kweuropi.
Intestinal microorganisms, akawanda mapfupi ketani mafuta acids akadai sebutyrate, propionate uye acetate. (SCFA) inogadzira. Vanogadzira SCFA nekugaya fiber. SCFA inokanganisa kushanda kwehuropi munzira dzinoverengeka, sekuderedza kudya.
Imwe ongororo yakawana kuti propionate kushandiswa kunogona kuderedza kudya kwekudya. SCFA, butyrate uye ma microorganisms anoigadzira, akakosha pakugadzira chipingamupinyi pakati pehuropi neropa, icho chinodaidzwa kuti chivharo cheropa-uropi.
Ma Microorganisms ari muura anoitawo metabolize bile acids uye amino acids kugadzira mamwe makemikari anokanganisa uropi.
Bile acids makemikari anogadzirwa nechiropa anobatsira kutora mafuta kubva muchikafu. Zvinogonawo kukanganisa uropi.
Zvidzidzo zviviri mumakonzo zvakaona kuti kushushikana uye kusagadzikana kwemagariro kwakaderedza kugadzirwa kwebile acids nemabhakitiriya emudumbu uye kushandura majini mukugadzirwa kwavo.
Microorganisms mumatumbu anokanganisa kuzvimba
Iyo gut-brain axis yakabatanidzwa zvakare kuburikidza neiyo immune system. Ma Microorganisms ari muura anoita basa rakakosha mu immune system uye kuzvimba, sekudzora izvo zvinopfuura nemuviri uye zvinoburitswa.
Kana immune system yako ikarova kwenguva yakareba, inogona kutungamira mukuzvimba, izvo zvinosangana nekunetsekana kwakawanda kwehuropi kwakadai sekuora mwoyo uye chirwere cheAlzheimer.
Lipopolysaccharide (LPS) muchetura unopisa unogadzirwa nemamwe mabhakitiriya. Kana yakawandisa yehupfu iyi ikapfuura kubva muura ichipinda muropa, inogona kukonzera kuzvimba. Izvi zvinogona kuitika kana intestinal barriers inodonha, ichibvumira mabhakitiriya neLPS kupinda muropa.
Kuzvimba uye kukwira kweLPS muropa kwave kwakabatana nematambudziko mazhinji ehuropi, kusanganisira kuora mwoyo kwakanyanya, dementia, uye schizophrenia.
Probiotics, Prebiotics uye Gut-Brain Axis
Gut mabhakitiriya anokanganisa hutano hwehuropi, saka kushandura gut mabhakitiriya anogona kuvandudza hutano hwehuropi.
Probiotics ibhakitiriya mhenyu inopa hutano hwakanaka kana ichidyiwa. Zvisinei, haasi ose maprobiotics akafanana. Probiotics inobata uropi inonzi "psychobiotics".
Mamwe maprobiotics anonzi anovandudza zviratidzo zvekunetseka, kufunganya, uye kuora mwoyo.
Chidzidzo chidiki chevanhu vane irritable bowel syndrome uye kupfava kusvika pakati pekufunganya kana kuora mwoyo kwemavhiki matanhatu. Bifidobacteria longum Akaona kuti kutora probiotic inonzi NCC3001 yakavandudza zviratidzo.
Prebiotics, ayo ari mafiber anowanzo kuviriswa nemabhakitiriya emudumbu, anokanganisa hutano hwehuropi. Imwe ongororo yakawana kuti kutora prebiotics inonzi galactooligosaccharides kwemavhiki matatu zvakanyanya kuderedza kuwanda kwehomoni yekushushikana inonzi cortisol mumuviri.
Semagumo;
Iyo gut-brain axis inoenderana nekubatana kwemuviri nemakemikari pakati peura nehuropi. Mamirioni etsinga nemaneuroni anomhanya pakati peura nehuropi. Neurotransmitters uye mamwe makemikari anogadzirwa mudumbu anokanganisawo uropi.
Nekuchinja mhando dzebhakitiriya mumatumbo, zvingave zvichigoneka kuvandudza hutano hwehuropi.
Chikafu chakapfuma mu omega-3 fatty acids, chikafu chakaviriswa, probiotics, uye polyphenols zvinogona kubatsira gut-brain axis uye kunatsiridza hutano hwematumbu.
Zvinyorwa Zvaunofanirwa Kuverenga
