Umxholo wenqaku
Umzimba wethu unezigidi ngezigidi zeebhaktheriya. Uninzi lwezi bhaktheriya zifumaneka emathunjini ethu.
Iibhaktheriya ze-Gut zidlala indima ebalulekileyo kwimpilo, njengokunxibelelana ne-immune system kunye nokuvelisa ezinye iivithamini.
Iibhaktheriya ze-Gut nazo zichaphazela indlela ukutya okuhlukeneyo okutyiswa ngayo kwaye kuvelise iikhemikhali ezinceda ukuba uzive ugcwele. Ngenxa yoko, baphumelela ekulahlekeni ubunzima kunye nokufumana ubunzima.
Yintoni iiBhaktheriya zamathumbu?
Izigidi ngezigidi zeebhaktheriya kunye ne-microorganisms zihlala eluswini lwethu nasemizimbeni yethu. Enyanisweni, kunokubakho iiseli zebhaktheriya ezininzi emizimbeni yethu kuneeseli zomntu.
Kuqikelelwa ukuba indoda eyi-70 kg ineeseli zebhaktiriya ezimalunga ne-40 yetriliyoni kunye ne-30 yeetriliyoni zeeseli zabantu.
Uninzi lwezi bhaktiriya zihlala kwindawo yamathumbu amakhulu ebizwa ngokuba yi-cecum. Kukho amakhulu eentlobo ezahlukeneyo zeebhaktheriya emathunjini ethu.
Ngelixa ezinye zinokubangela izifo, uninzi lwenza imisebenzi ebalulekileyo ukuze sihlale sisempilweni. Ngokomzekelo, iibhaktheriya zamathumbu, ivithamin K Ivelisa iivithamini ezithile, kuquka ivithamin C, kwaye inxibelelana nenkqubo yomzimba yokuzikhusela ukuze incede umzimba wethu ukuba ulwe nezifo.
Ikwavelisa imichiza enceda ukwetyisa ukutya okuthile kwaye uzive uhluthi. Ke ngoko, iibhaktheriya zamathumbu zichaphazela ubunzima bethu.
Ichaphazela ukucolwa kokutya
Kuba iintsholongwane zamathumbu zihlala emathunjini ethu, zidibana nokutya esikutyayo. Oku kuchaphazela ukuba zeziphi izondlo ezifunxwayo kunye nendlela amandla agcinwa ngayo emzimbeni.
Olunye uphononongo luvavanye iibhaktheriya zamathumbu kumawele angama-77, elinye lityebileyo kunye nelinye elingatyekanga. Uphononongo lwafumanisa ukuba abo babetyebe kakhulu babeneebhaktheriya zamathumbu ezahlukeneyo kunamawele awayengatyebanga. Kuye kwathiwa ukutyeba kakhulu kuchaphazela ukuhlukahluka kwamathumbu emathumbu.
Olunye uphononongo lubonise ukuba xa iimpuku zondliwa iintsholongwane zamathumbu kubantu abatyebe kakhulu, iimpuku ziye zatyeba. Oku kubonisa ukuba iibhaktheriya zamathumbu zinefuthe ekufumaneni ubunzima.
Iibhaktheriya ze-Gut zinquma indlela amafutha anokuthi afakwe ngayo emathunjini, echaphazela indlela agcinwe ngayo amanqatha emzimbeni.
Ichaphazela ukudumba
Ukudumba kwenzeka xa umzimba wethu usebenzisa amajoni omzimba ukulwa usulelo.
Isenokubangelwa kukutya okungenampilo. Ngokomzekelo, ukutya okunamafutha amaninzi, iswekile, okanye iikhalori kunokukhokelela ekwandeni kweekhemikhali ezivuthayo kwigazi kunye nezicubu ezinamafutha, okukhokelela ekuzuzeni ubunzima.
Iibhaktheriya zamathumbu zidlala indima ebalulekileyo ekudumbeni. Ezinye iintlobo zivelisa iikhemikhali ezifana ne-lipopolysaccharide (LPS) egazini elibangela ukudumba.
Xa iimpuku zinikwa i-LPS, ubunzima bazo bonyuka. Ke ngoko, ezinye iibhaktheriya zamathumbu ezivelisa i-LPS kwaye zibangele ukuvuvukala kunokubangela ubunzima kunye ukumelana ne-insulinyintoni enokubangela oko.
Uphononongo lwabantu abangama-292 lufumanise ukuba abo batyebe kakhulu babenolwahlulo olusezantsi lwebhaktheriya yamathumbu kunye namanqanaba aphezulu eprotheyini ye-C-reactive, uphawu oluvuthayo egazini.
Nangona kunjalo, ezinye iintlobo zeebhaktheriya zamathumbu zinokuthintela ukufumana ubunzima ngokunciphisa ukuvuvukala. bifidobacteria ve I-Akkermansiaziintlobo eziluncedo zebhaktheriya ezinceda ukugcina umqobo onempilo wamathumbu kunye nokuthintela iikhemikhali ezivuthayo ukuba zidlule ukusuka emathunjini ukuya egazini.
Uphononongo olwenziwe kwiimpuku Akkermansia ifumene ukuba inokunciphisa ubunzima kunye nokuxhatshazwa kwe-insulin ngokunciphisa ukuvuvukala.
Ngokufanayo, kwiimpuku, emathunjini Bifidobacteria Xa iifibers ze-prebiotic zanikwa ukunceda ukwandisa ubunzima kunye nokuxhatshazwa kwe-insulin, ukunyuswa kwesisindo kwancitshiswa ngaphandle kokuchaphazela ukuthathwa kwamandla.
Bavelisa imichiza enceda ukuba uzive ulambile okanye uhluthi
Umzimba wethu leptin, ghrelinIvelisa inani leehomoni ezahlukeneyo ezichaphazela ukuthanda ukutya, njenge peptide YY (PYY).
Olunye uphononongo lubonisa ukuba uninzi lwezi hormone ezahlukeneyo iibhaktheriya eziphuma emathunjini zichaphazela iimvakalelo zokulamba okanye ukuhlutha.
ikhonkco elifutshane elinamafutha acidziikhemikhali eziveliswayo xa iintlobo ezithile zeebhaktheriya zamathumbu zikhutshwa. Enye yezi yaziwa ngokuba yipropionate.
Olunye uphononongo kubantu abadala abangama-60 abatyebileyo bafumanise ukuba ukuthatha ipropionate kangangeeveki ezingama-24 kwandisa kakhulu amanqanaba e-PYY kunye ne-GLP-1, iihomoni eziphembelela indlala.
Abantu abathatha i-propionate banciphisa ukutya kunye nokunciphisa ubunzima bomzimba.
Olunye uphononongo lubonise ukuba izongezo ze-prebiotic eziqulethe iikhompawundi ezivundiswe yintsholongwane yamathumbu zinefuthe elifanayo kumdla wokutya.
Abantu abadla i-16 grams ye-prebiotics ngosuku ngexesha leeveki ezimbini babenamazinga aphezulu e-hydrogen ekuphefumuleni kwabo.
Oku kubonisa ukubila kwebhaktiriya emathunjini, ukulamba okuncinci kunye namanqanaba aphezulu ehomoni ze-GLP-1 kunye ne-PYY, ngaloo ndlela uzive ugcwele.
Ukutya okunenzuzo kunye nokunobungozi kwiBacteria yamathumbu
Ukutya okunenzuzo kwiibhaktheriya zamathumbu kubandakanya:
Amazimba
Iinkozo ezipheleleyo ziziinkozo ezingacocwanga. bifidobacteria Igaywa yibhaktheriya yamathumbu enempilo kwaye iphezulu kwifayibha.
Iziqhamo kunye nemifuno
Iziqhamo kunye nemifuno ziqulethe isixa esihle kakhulu sefayibha yeebhaktheriya zamathumbu. Ngokutya iintlobo ezahlukeneyo zokutya okusekelwe kwizityalo, unokonyusa ukwahlukana kweebhaktheriya zamathumbu ezidityaniswe nobunzima obunempilo.
Amandongomane kunye nembewu
Amandongomane kunye nembewu iqulethe i-fiber eninzi kunye namafutha anempilo, axhasa ukukhula kwebhaktheriya enempilo emathunjini.
Ukutya okutyebileyo kwiipolyphenols
Iipolyphenols Ukutya okungenakugaywa ngokwazo kuchithwa yi-bacterial gut enenzuzo, ekhuthaza ukukhula kweebhaktheriya ezilungileyo.
ukutya okuvundisiweyo
Ukutya okuvundisiweyo kubandakanya iyogathi, kefir kunye ne-sauerkraut. lactobacilli Zineebhaktheriya eziluncedo ezifana neebhaktheriya kwaye zinokunciphisa ezinye iibhaktheriya ezibangela izifo emathunjini.
iiprobiotics
iiprobiotics Azisoloko ziyimfuneko, kodwa zinokunceda ukubuyisela iibhaktheriya zamathumbu ezinempilo emva kokugula okanye ikhosi yokubulala iintsholongwane kunye nokukhuthaza ukwehla kobunzima.
Kwelinye icala, ukutya okuninzi okugqithisileyo kunokulimaza iintsholongwane zamathumbu:
ukutya okuneswekile
Ukutya ukutya okuneswekile eninzi kubangela ukuba iibhaktheriya ezithile ezingenampilo zikhule emathunjini, ezinokuthi zibe negalelo ekufumaneni ubunzima kunye nezinye izifo ezingapheliyo zempilo.
Ii-Sweeteners ezenziweyo
Njenge-aspartame kunye ne-saccharin izimuncumuncu ezenziweyo Iyanciphisa ibhaktheriya enenzuzo emathunjini, enegalelo ekunyuseni iswekile yegazi.
Ukutya okunamafutha angenampilo
Ngelixa amafutha anempilo afana ne-Omega 3 axhasa iibhaktheriya eziluncedo emathunjini, amafutha amaninzi amaninzi akhuthaza ukukhula kweebhaktheriya ezibangela izifo.
Ngaba Bukho Ubudlelwane Phakathi Kwengqondo kunye Nethumbu?
Uphononongo olutsha lubonisa ukuba ingqondo iyayichaphazela impilo yamathumbu, kwaye amathumbu asenokuchaphazela impilo yengqondo. Inkqubo yonxibelelwano phakathi kwamathumbu kunye nengqondo ibizwa ngokuba yi-gut-brain axis.
Ithumbu kunye noBuchule zidityaniswa njani?
I-axis ye-gut-brain ligama elisetyenziselwa uthungelwano lonxibelelwano oludibanisa amathumbu kunye nengqondo. La malungu mabini adityaniswe ngeendlela ezininzi ezahlukeneyo, ngokwasemzimbeni nangokwemichiza.
I-Vagus Nerve kunye neNervous System
I-Neurons ziiseli kwingqondo yethu kunye nenkqubo ye-nervous central exelela umzimba ukuba uziphathe njani. Kukho malunga ne-100 yeebhiliyoni zee-neurons kwingqondo yomntu.
Okubangela umdla kukuba, amathumbu ethu anee-neuron ezizigidi ezingama-500 ezidityaniswe nengqondo ngemithambo-luvo kwinkqubo yemithambo-luvo.
I-vagus nerve yenye yezona mithambo-luvo ezinkulu ezidibanisa amathumbu nengqondo. Ithumela imiqondiso kumacala omabini. Ngokomzekelo, izifundo zezilwanyana zibonise ukuba uxinzelelo lutshabalalisa iimpawu ezithunyelwa nge-vagus nerve kwaye zibangela iingxaki zesisu.
Ngokufanayo, uphando lwabantu lufumene ukuba abantu abane-syndrome ye-bowel syndrome (IBS) okanye isifo sikaCrohn babonise ukunciphisa umsebenzi we-vagus nerve.
Uphononongo olunomdla kwiimpuku lufumene ukuba ukubanika iprobiotic kunciphise inani lamahomoni oxinzelelo egazini labo. Nangona kunjalo, xa i-vagus nerve yasikwa, iprobiotic ayizange isebenze.
Oku kuphakamisa ukuba i-vagus nerve idlala indima ebalulekileyo kwi-axis ye-gut-brain kunye noxinzelelo.
iineurotransmitters
Amathumbu kunye nengqondo zidityaniswe ziikhemikhali ezibizwa ngokuba zii-neurotransmitters. Ii-neurotransmitters ziveliswa kwindawo yobuchopho elawula iimvakalelo.
Umzekelo, i-serotonin, i-neurotransmitter, isebenzela iimvakalelo zolonwabo kwaye ikwanceda ukulawula iwotshi yomzimba.
Okubangel’ umdla kukuba, uninzi lwezi zixhobo zemithambo-luvo ziveliswa ziiseli zamathumbu kunye nezigidi ngezigidi zezidalwa ezincinane ezihlala apho. Umthamo omkhulu we-serotonin uveliswa emathunjini.
microbiota emathunjiniIkwavelisa i-neurotransmitter ebizwa ngokuba yi-gamma-aminobutyric acid (GABA), enceda ukulawula iimvakalelo zoloyiko kunye nexhala.
Izifundo kwiimpuku zaselabhoratri zibonise ukuba ezinye iiprobiotics zinokunyusa imveliso ye-GABA kwaye zinciphise ixhala- kunye nokuziphatha okunje ngoxinzelelo.
Iimicroorganisms emathunjini zenza imichiza echaphazela ingqondo
Izigidi ngezigidi zeentsholongwane ezihlala emathunjini zikwavelisa ezinye iikhemikhali ezichaphazela inkqubo yokusebenza kwengqondo.
Iimicroorganisms zamathumbu zivelisa ezininzi ze-acid-chain fatty acids ezifana ne-butyrate, i-propionate kunye ne-acetate. (SCFA) ivelisa. Benza i-SCFA ngokugaya iintsinga. I-SCFA ichaphazela ukusebenza kwengqondo ngeendlela ezininzi, ezinjengokunciphisa umdla wokutya.
Olunye uphando lufumene ukuba ukusetyenziswa kwepropionate kunokunciphisa ukutya. I-SCFA, i-butyrate kunye ne-microorganisms eziyivelisayo zibalulekile ekudaleni umqobo phakathi kwengqondo kunye negazi, obizwa ngokuba ngumqobo wegazi-ubuchopho.
Iimicroorganisms emathunjini zikwasebenzisa i-bile acids kunye neeamino acids ukuvelisa ezinye iikhemikhali ezichaphazela ingqondo.
I-bile acids ziikhemikhali eziveliswa sisibindi ezinceda ukufunxa amafutha ekutyeni. Zisenokuchaphazela ingqondo.
Izifundo ezibini kwiimpuku zafumanisa ukuba uxinzelelo kunye nokuphazamiseka kwentlalo kunciphisa ukuveliswa kwe-bile acids ngamathumbu ebhaktheriya kwaye kwatshintsha ufuzo olubandakanyekayo kwimveliso yabo.
Ii-Microorganisms emathunjini zichaphazela ukuvuvukala
I-axis ye-gut-brain nayo idibene ne-immune system. Ii-Microorganisms emathunjini zidlala indima ebalulekileyo kwi-immune system kunye nokudumba, ukulawula oko kudlula emzimbeni kwaye kukhutshwe.
Ukuba amajoni akho omzimba abethwe ixesha elide, oko kunokukhokelela ekudumbeni, nto leyo eyayanyaniswa nokuphazamiseka kwengqondo okuninzi okunjengokudakumba kunye nesifo sika-Alzheimer.
I-Lipopolysaccharide (LPS) yityhefu evuthayo eyenziwe zezinye iibhaktheriya. Ukuba ininzi yale tyhefu idlula emathunjini iye egazini, inokubangela ukudumba. Oku kunokwenzeka xa isithintelo samathumbu sivuza, sivumela iibhaktheriya kunye ne-LPS ukuba zidlulele egazini.
Ukudumba kunye ne-LPS ephezulu egazini kuye kwadityaniswa nokuphazamiseka kwengqondo okuninzi, kubandakanywa ukudakumba okukhulu, ukuphazamiseka kwengqondo kunye ne-schizophrenia.
Iiprobiotics, i-Prebiotics kunye ne-Gut-Brain Axis
Iibhaktheriya zamathumbu zichaphazela impilo yengqondo, ngoko ke ukutshintsha iibhaktheriya zamathumbu kunokuphucula impilo yengqondo.
Iiprobiotics zibhaktheriya eziphilayo ezibonelela ngezibonelelo zempilo xa zidliwe. Nangona kunjalo, ayizizo zonke iiprobiotics ezifanayo. Iiprobiotics ezichaphazela ingqondo zibizwa ngokuba yi "psychobiotics".
Ezinye iiprobiotics kuthiwa ziphucula iimpawu zoxinzelelo, ukuxhalaba kunye nokudakumba.
Uphononongo oluncinci kubantu abane-irritable bowel syndrome kunye nokuxhalaba okuphakathi ukuya kophakathi okanye ukudakumba kwiiveki ezintandathu I-Bifidobacterium longum Ifumanise ukuba ukuthatha iprobiotic ebizwa ngokuba yi-NCC3001 kuphuculwe kakhulu iimpawu.
I-Prebiotics, eziziintsinga ezihlala zivundisiwe ziibhaktheriya zamathumbu, zikwachaphazela impilo yengqondo. Olunye uphononongo lwafumanisa ukuba ukuthatha i-prebiotics ebizwa ngokuba yi-galactooligosaccharides iiveki ezintathu kunciphisa kakhulu inani lehomoni yoxinzelelo ebizwa ngokuba yi-cortisol emzimbeni.
Ngenxa yoko;
I-axis ye-gut-brain ibhekisa kunxibelelwano lomzimba kunye neekhemikhali phakathi kwamathumbu kunye nengqondo. Izigidi zemithambo-luvo kunye nemithambo-luvo zihamba phakathi kwamathumbu nengqondo. Ii-neurotransmitters kunye nezinye iikhemikhali eziveliswa emathunjini nazo zichaphazela ingqondo.
Ngokutshintsha iintlobo zebhaktheriya emathunjini, kunokwenzeka ukuba kuphuculwe impilo yengqondo.
Ukutya okutyebileyo kwi-omega-3 fatty acids, ukutya okuvundisiweyo, iiprobiotics, kunye ne-polyphenols kunokuzuza i-axis yengqondo kunye nokuphucula impilo yamathumbu.
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