6 Izindlela I-Microbiome Yakho Ithinta Impilo Yakho

-Delile

• Isinqe Slim
• Ukuphila Okude, Okunempilo
• Isimo Esingcono
• Isikhumba Esingcono (noma Esibi Kakhulu)
• Ukuthi Uzoba Nesifo Senhliziyo Noma Cha
• Isheduli Yokulala Engcono
• Buyekeza kwe-

Amathumbu akho anjengehlathi lemvula, ikhaya lemvelo elichumayo lamagciwane aphilayo (futhi kwesinye isikhathi ayingozi), iningi lawo elingaziwa. Eqinisweni, ososayensi baqala manje ukuqonda ukuthi ifinyelela kude kangakanani imiphumela yale microbiome. Ucwaningo lwakamuva luveze ukuthi lubamba iqhaza ekutheni ubuchopho bakho buphendula kanjani ekucindezelekeni, izifiso zokudla ozitholayo, nokuthi ukukhanya kwakho kucace kanjani. Ngakho-ke siqoqe izindlela eziyisithupha ezimangalisa kunazo zonke lezi zinambuzane ezilungele wena ezidonsa izintambo ngemuva kwezigcawu zempilo yakho.

Isinqe Slim

Izithombe zeCorbis

Cishe amaphesenti angama-95 we-microbiome yomuntu atholakala emathunjini akho, ngakho-ke kunengqondo ukuthi ilawula isisindo. Ngokuyahlukahluka kakhulu kwamagciwane akho esiswini, mancane amathuba okuthi ukhuluphale ngokweqile, ngokusho kocwaningo kumagazini Imvelo. (Izindaba ezimnandi: ukuzivocavoca kubonakala kukhulisa ukwehluka kwegciwane lesisu.) Olunye ucwaningo lukhombisile ukuthi amagciwane emathunjini angadala izifiso zokudla. Izimbungulu zidinga izakhamzimba ezahlukahlukene ukuze zikhule, futhi uma zingatholi okwanele okunjengeshukela noma amafutha-zizoxakaniseka nge-vagus nerve yakho (exhuma amathumbu ebuchosheni) uze ufune abakudingayo, abacwaningi abavela UC San Francisco uthi.

Ukuphila Okude, Okunempilo

Izithombe zeCorbis

Njengoba ukhula, inani labantu be-microbiome yakho liyakhula. Izimbungulu ezengeziwe zingahle zivule amasosha omzimba, zenze ukuvuvukala okungapheli-futhi kwandise ingozi yakho yezimo eziningi ezihlobene nokuvuvukala, kufaka phakathi isifo senhliziyo nomdlavuza, kusho abacwaningi eBuck Institute for Research on Aging. Ngakho-ke ukwenza izinto ezigcina amabhaktheriya akho anempilo enempilo, njengokuthatha ama-probiotics (njenge-Multi-Strain Probiotic Complex ye-GNC; $40, gnc.com) nokudla ukudla okunomsoco, kungase futhi kukusize uphile isikhathi eside. (Bheka Izinto Ezingu-22 Ezifanele Abesifazane Abangaphezu Kweminyaka Engama-30.)

Isimo Esingcono

Izithombe zeCorbis

Ubufakazi obandayo bukhombisa ukuthi i-gut microbiome yakho ingakwazi ukuxhumana nobuchopho, okuholele kuzinguquko ezimweni nasekuziphatheni. Lapho abacwaningi baseCanada behlinzeka ngamagundane akhathazayo okugulisa amagciwane kusuka kumagundane angesabi, amagundane ezinzwa aba nolaka ngokwengeziwe.Futhi olunye ucwaningo lwabonakala lukhombisa ukuthi abesifazane abadle iyogathi yama-probiotic bahlangabezana nomsebenzi omncane ezindaweni zobuchopho ezihambisana nengcindezi. (Enye i-boodie mood booster? I-Saffron, esetshenziswe kulezi Zindlela zokupheka eziyi-8 ezinempilo.)

Isikhumba Esingcono (noma Esibi Kakhulu)

Izithombe zeCorbis

Ngemuva kwesikhumba sababambiqhaza se-genome, ososayensi be-UCLA bakhombe izinhlobo ezimbili zamagciwane ahambisana nezinduna nohlobo olulodwa oluhambisana nesikhumba esicacile. Kepha noma ngabe unenye yezinkinga ezibangela ukungajabuli okubangela amashwa, ukudla i-yogurt yama-probiotic ukukhulisa impilo yezimbungulu zakho ezinobungane kungasiza ukuphulukisa izinduna ngokushesha nokwenza isikhumba sibe namafutha amancane, ngokusho kocwaningo lwaseKorea. (Enye indlela entsha Yokuqeda Izinduna: Imephu Yobuso.)

Ukuthi Uzoba Nesifo Senhliziyo Noma Cha

Izithombe zeCorbis

Sekuyisikhathi eside ososayensi besola ukuthi kukhona ukuxhumana phakathi kokudla inyama ebomvu nesifo senhliziyo, kodwa isizathu sakho asikaziwa ngokugcwele. Amagciwane akho angamathumbu angase abe isixhumanisi esingekho. Abaphenyi beCleveland Clinic bathole ukuthi njengoba ugaya inyama ebomvu, ama-gut gut akho enza umkhiqizo owenziwe ngokuthi yi-TMAO, okhuthaza ukuqongelela koqwembe. Uma izifundo eziningi zibuyisela ukusebenza kwayo, ukuhlolwa kwe-TMAO kungekudala kungafana nokuhlolwa kwe-cholesterol-indlela esheshayo, elula yokuhlola ubungozi besifo senhliziyo futhi uthole ukuqonda ngendlela engcono yokudla. (Ukuhlolwa Kwezempilo Oku-5 Kwe-DIY Okungasindisa Impilo Yakho.)

Isheduli Yokulala Engcono

Izithombe zeCorbis

Kuyavela ukuthi amabhaktheriya akho anobungane anamawashi awo amancane-wezinto eziphilayo avumelanisa nawakho-futhi njengoba nje i-jet lag ingalahla iwashi lomzimba wakho ikwenze uzizwe ukhathele futhi ukhathele, kanjalo nayo ingalahla "iwashi lakho lesiphazamisi" Lokho kungasiza ukuchaza ukuthi kungani abantu abanezinhlelo zokulala ezivame ukungqubuzana kakhulu kungenzeka babe nezinkinga ngokuthola isisindo nezinye izinkinga zomzimba, ngokusho kwabaphenyi base-Israel. Ababhali bocwaningo bathi ukuzama ukunamathela eduze nohlelo lwakho lokudla lwedolobha langakini ngisho noma usendaweni yesikhathi ehlukile kufanele kusize ekudambiseni ukuphazamiseka.

Buyekeza kwe-