Lithini Ithumbu Lakho Ngempilo Yakho

-Delile

• Isixhumanisi Phakathi Kwama-Hormone Nesisu Sakho
• Uwuthinta Kanjani ama-Gut Butteria Umzimba Wakho Wonke
• Bala Amaphuzu Zonke Izinzuzo Ze-Probiotic Ngale Rx
• Izindlela Ezi-6 Zokuthola Izinzuzo Zama-Probiotic Zokuthuthukisa Impilo Yakho Yonke
• Ungayikhetha Kanjani i-Supplement enezinzuzo eziningi ze-Probiotic
• Buyekeza kwe-

Ukuhamba nemizwa yakho yamathumbu kuwumkhuba omuhle.

Bheka, uma kukhulunywa ngemizwa, akukho konke ekhanda lakho—kusemathunjini akho, futhi. "Ubuchopho buthonya umgudu wokugaya ukudla futhi ngokuphambene nalokho," kusho uRebekah Gross, M.D., udokotela wezifo zesisu e-NYU Langone Medical Center. Eqinisweni, ucwaningo olusha luthole ukuthi umphimbo wethu, isisu, amathumbu amancane, kanye nekholoni kunezwi elikhulu endleleni ingqondo nemizimba yethu esebenza ngayo nokuthi sizizwa sijabule kangakanani. (Ngikhuluma ngalokhu, uzwile ukuthi ungazicabanga uzizwe ujabulile, unempilo, futhi umncane?)

"Amathumbu ayiqembu elibucayi lezitho esidinga ukuqala ukuzinaka kakhulu," kusho uSteven Lamm, M.D., umbhali Akukho Mathumbu, Akunankazimulo. "Ukwenza kanjalo kungaba yimfihlo yokuthuthukisa impilo yethu yonke."

Konke lokhu yingakho ungase uzwe okuningi mayelana nezinzuzo zama-probiotics ...

Isixhumanisi Phakathi Kwama-Hormone Nesisu Sakho

Uma kubonakala sengathi isisu sakho kwesinye isikhathi sinomqondo waso, lokho kungenxa yaso. Ulwelwesi lwamathumbu lugcina inethiwekhi ezimele yamakhulu ezigidi zamangqamuzana emizwa—okungaphezu komgogodla womgogodla—okubizwa ngokuthi i-enteric nervous system. Kuyinkimbinkimbi futhi kunomthelela kangangokuthi ososayensi babhekisela kuyo ngokuthi "ubuchopho besibili." Ngaphezu kokuphatha inqubo yokugaya ukudla, ulwelwesi lwakho lwamathumbu luyisisekelo sohlelo lomzimba wakho lokuzivikela (ngubani owaziyo?) Futhi lukuvikela kubahlaseli bakwamanye amazwe njengamagciwane namagciwane. "Kuyisithiyo esibaluleke kakhulu, esibaluleke njengesikhumba," kusho uMichael Gershon, M.D., umbhali wencwadi Ubuchopho besibili kanye ne-gastroenterologist eyaphayona eyaqamba leli gama.

Amaseli asemgqonyeni wamathumbu akhiqiza namaphesenti angama-95 we-serotonin emizimbeni yethu. (Okunye kwenzeka ebuchosheni, lapho i-hormone ilawula khona injabulo nomoya.) Ethunjini, i-serotonin inemisebenzi eminingi, ehlanganisa ukukhuthaza ukukhula kwamangqamuzana ezinzwa nokuxwayisa amasosha omzimba ngamagciwane. (Okuhlobene: Ungalinganisa kanjani amaHormone Ngokwemvelo Amandla Ahlala Phakade)

Ngenxa ye-serotonin, amathumbu nobuchopho kuhlangana njalo. Imilayezo yamakhemikhali igijima iye emuva naphambili phakathi kwesimiso sezinzwa esimaphakathi sobuchopho kanye nesimiso sezinzwa esingena emathunjini. Lapho sicindezelekile, sisaba, noma sinovalo, ubuchopho bethu butshela amathumbu ethu, futhi isisu sethu siqala ukuguquguquka. Lapho uhlelo lwethu lokugaya lucasukile, amathumbu ethu atshela ubuchopho bethu ukuthi kunenkinga nangaphambi kokuba siqale ukuzwa izimpawu. Ososayensi basola ukuthi imizwa yethu ithinteka kabi ngenxa yalokho. "Amathumbu athumela imiyalezo engenza ingqondo ikhathazeke," kusho uGershon. "Usesimweni esihle somqondo kuphela uma amathumbu akho ekuvumela ukuba ube njalo."

Uwuthinta Kanjani ama-Gut Butteria Umzimba Wakho Wonke

Okunye okubalulekile - nabadlali abancane - kukho konke lokhu kuxhumana kobuchopho namathumbu yizinto ezincane ezigcwele izindonga zamathumbu, kusho udokotela wezifo zesisu uGianrico Farrugia, MD, umqondisi weMayo Clinic Center for Individualised Medicine. Kunamakhulu ezinhlobo zamagciwane esiswini; abanye babo benza izinto eziwusizo njengokuphula ama-carbohydrate emathunjini futhi bakhiqize amasosha omzimba alwa namagciwane kanye namavithamini, kanti amanye, amabhaktheriya abhubhisayo akhipha ubuthi futhi akhuthaze izifo. (I-DYK kukhona into efana ne-"mircobiome diet?")

Ethunjini elinempilo, amagciwane amahle adlula kude amabi. Kodwa okwenzeka ekhanda lakho kungathinta ibhalansi. "Izinkinga ezingokomzwelo zingasiza ukuba nomthelela kulokho okuhlala epheshaneni lakho le-GI," kusho uWilliam Chey, M.D., uprofesa wezokwelapha zangaphakathi e-University of Michigan Medical School. Ukuba ngaphansi kwengcindezi enkulu noma ukuzizwa udangele noma ukhathazekile kungashintsha indlela amathumbu akho afinyela ngayo nendlela amasosha akho omzimba asebenza ngayo, okungase kushintshe uhlobo lwamagciwane emathunjini amancane nasekholoni, uyachaza. Izimpawu zingabandakanya ukuqunjelwa, ukuqunjelwa, uhudo, noma ukuqunjelwa. (Lokhu okwedlule kungaba yinkinga esemthethweni ekudleni okuthile, njenge keto.)

Isibonelo, i-irritable bowel syndrome (IBS), isifo esidala ubuhlungu besisu, uhudo, nokuqunjelwa, okuvame ukuhambisana negesi nokuqunjelwa futhi kwesinye isikhathi ukukhathazeka nokudangala, kungahle kuhlobene nokuchichima kwamagciwane amabi emathunjini amancane. Abesifazane bathinteka kakhulu kulokhu, ikakhulukazi uma behlukunyezwa ngokocansi noma ukuhlukumezeka kwengqondo besasebancane. Akwaziwa ukuthi ngabe ukucindezeleka kubangela izimpawu noma okuphambene nalokho. "Kodwa bobabili bayadlana, futhi i-IBS ivutha ezimeni ezicindezelayo," kusho uGross.

Bala Amaphuzu Zonke Izinzuzo Ze-Probiotic Ngale Rx

Impilo yethu ecindezelekile ingaba yisitha sethu esikhulu esiswini. NgokukaMaría Gloria Domínguez Bello, Ph.D., uprofesa wesayensi yezinto eziphilayo ezincane e-Rutgers University eNew Brunswick, eNew Jersey, ijubane lomphakathi elimatasatasa, eliholela ekwethembeni kwethu ekudleni okungenamsoco nasekusetshenzisweni ngokweqile kwemithi elwa namagciwane, kukhipha i-ecosystem yethu yangaphakathi. whack; Ukholelwa ukuthi kunokuxhumana phakathi kwamagciwane ethu emathunjini kanye nokwanda kokungezwani komzimba nokudla (futhi mhlawumbe nokungabekezelelani) kanye nezifo ezizimela nomzimba — i-Crohn's and rheumatoid arthritis phakathi kwezinye eziningi — emazweni athuthukile. "Uma kukhona ukulahlekelwa ibhalansi ezinhlotsheni ezihlukene zamabhaktheriya amathumbu, athumela izimpawu kumasosha omzimba wethu ukuze asabele ngokweqile futhi avuvuke, okuholela ezifweni," kusho uDomínguez Bello.

Ukwandisa inani lamabhaktheriya amahle epheshaneni lethu le-GI, ngokuthatha izithako eziletha izinzuzo ze-probiotic nokudla ukudla okuqukethe ama-probiotics, kungasiza ukulwa nezinkinga ezinjalo zempilo, inani elikhulayo lososayensi lithi. Ucwaningo lukhombisa ukuthi izingcindezi ezikhethekile zala magciwane amahle nazo zinganciphisa ukuphazamiseka kwemizwelo nokukhathazeka.

Izindlela Ezi-6 Zokuthola Izinzuzo Zama-Probiotic Zokuthuthukisa Impilo Yakho Yonke

Kungekudala sonke singaqhamuka nezithasiselo zomklami ngezinzuzo zama-probiotic ezenzelwe izisu zethu ezithile ukulungisa noma yiziphi izifo. (I-protein powder eyenziwe ngokwezifiso isiyinto manje, phela!)

Okwamanje, thatha lezi zenzo ukuze ugcine amathumbu akho—nomzimba wakho wonke—ujabule futhi unempilo:

1. Hlanza indlela odla ngayo.

Dla ifayibha eningi ezithelweni nasemifino bese unciphisa ukudla okucutshungulwayo, amaprotheni ezilwane, noshukela olula, konke okuphakela amabhaktheriya ayingozi futhi okufaka isandla ekukhuluphaleni nasezifweni, kusho uCarolyn Snyder, RD, ingcweti ekudleni eCleveland Clinic. Khetha ukudla okunezithako ezimbalwa kakhulu ezifakwe ohlwini kumalebula abo, bese unciphisa lezo eziqukethe ama-probiotic (kufaka phakathi ubisi, i-sauerkraut, ne-yogurt) nama-prebiotic, okuyizithako ezithile ezingenakuphikwa (ezitholakala kuzithelo ezine-fiber eningi njengobhanana; okusanhlamvu okuphelele, njengebhali nerye; nemifino efana no-anyanisi notamatisi) esebenza "njengomanyolo" wamagciwane asemathunjini ethu ukuze uthole izinzuzo ezengeziwe ze-probiotic.

2. Gwema izindondo ezingadingekile.

Lokhu kufaka phakathi ama-laxatives nama-NSAID (njenge-aspirin, ibuprofen, ne-naproxen) kanye nama-antibiotic abanzi (njenge-amoxicillin noma i-tetracycline), aqeda ama-bacteria amahle ngokubi. Noma ubani osebenzisa imishanguzo elwa namagciwane kufanele aphuze i-probiotic isikhathi esiphindwe kabili isikhathi eside kunencwadi kadokotela ukuze avimbele isicanucanu, isifo sohudo, nokuhlaba kwesisu okungase kubangele umuthi, ucwaningo luphakamisa.

3. Hamba kalula otshwaleni.

Ucwaningo oluvela e-Dartmouth-Hitchcock Medical Centre luthole ukuthi isiphuzo esisodwa nje esincane ngosuku singandisa ingozi yokugcwala ngokweqile kwamagciwane amabi emathunjini amancane futhi kubangele ukucindezeleka kwe-GI. Uma unesifo sohudo, ukuqunjelwa, igesi, noma ukuminyanisa futhi uphuze njalo, yehlisa ukudla kotshwala futhi ubone ukuthi izimpawu zakho ziyadamba yini, kusho umbhali wocwaningo uScott Gabbard, MD (Bheka ezinye izinto ezinhlanu ezingase zishintshe uma/uma uyeka utshwala. )

4. Ukuzivocavoca ukucindezeleka.

Ngena esimisweni sokujuluka nsuku zonke seminithi engama-30, njengalesi sikhathi sokuzivocavoca sokuqinisa izinsimbi esikhulisa isikhathi sakho sokuphumula, ikakhulukazi uma uzizwa ukhungathekile. "Ukuze usebenze kahle, amathumbu adinga ukuzivocavoca," kusho uGross. "Ithanda ukugigitheka ukusiza ukuhambisa ukudla ngohlelo lwakho." Uma ungenaso isikhathi sokumpintsha ekuhambeni, ukugijima, noma isigaba se-yoga, thatha okungenani imizuzu embalwa ngosuku ukuze uphefumule kakhulu noma yini enye ekusiza ukuba uphumule.

5. Yidla Ukudla Okujabulisayo (Gut)

Yidla indlela yakho eya kupheshana le-GI eliphilile ngale menyu yama-probiotic- kanye ne-prebiotic edalwe nguCarolyn Snyder, RD, udokotela wezokudla eCleveland Clinic. (Okuhlobene: Izindlela Ezintsha Zokwengeza Izinzuzo Eziningi Ze-Probiotic Kumenyu Yakho Yansuku zonke)

• Ukudla kwasekuseni: I-omelet eno-anyanisi, isilimo esinengono emnandi edliwayo, notamatisi, nocezu lwerayi noma ubhontshisi kakolweni ophelele
• Isidlo sasekuseni sasemini: I-Lowfat Greek iyogathi kanye nebhanana (Ukuze uthole izinzuzo eziningi ze-probiotic, bheka imikhiqizo enama-strains I-Streptococcus thermophilus futhi I-Lactobacillus, njengoChobani, uFage noStonyfield Oikos.)
• Isidlo sasemini: Imifino exubekile enezinkukhu ezigayiwe ezingama-ounces ama-4, ama-artichokes, u-anyanisi, isilimo esinengono emnandi edliwayo, notamatisi futhi igqokwe ngengxube yamafutha omnqumo, uviniga wewayini elibomvu, nogalikhi, kanye nohlu lokusanhlamvu oluphelele
• Isidlo sasemini: I-Hummus ne-baby carrots noma imicu ye-bell pepper
• Isidlo sakusihlwa: Ama-ounces 3 salmon egosiwe ne-lemon-yogurt sauce, irayisi elinsundu, nesaladi eluhlaza no-anyanisi notamatisi ijusi kalamula, isipuni esingu-1 sikachives oqoshiwe, isipuni esingu-3/4 sesipuni sikalamula ogayiwe, kanye no-1/4 isipuni sikasawoti.)
• I-snack yasebusuku: Ucezu lwesinkwa esigcwele okusanhlamvu nebhotela lamantongomane (noma ibhotela lamantongomane olithandayo) kanye nobhanana

6. Cabanga ngesithasiselo se-probiotic.

Uma uhlelo lwakho lwe-GI lungumshini ofakwe uwoyela futhi uzizwa umuhle, awudingi i-probiotic, kusho uGross. Kodwa uma unezimpawu zesimo, njenge-IBS, noma udokotela wakho esincoma, funa isengezo. "Uma kunenkomba yokuthi i-probiotic ingaba usizo, ngokuvamile ngiphakamisa ukuthi kubhekwe amafomula aqukethe I-Bifidobacteria noma izinhlobo ze I-Lactobacillus, "Kusho uGross.

Ungayikhetha Kanjani i-Supplement enezinzuzo eziningi ze-Probiotic

Kubalulekile ukukhumbula ukuthi lezi zinzuzo ezinkulu zama-probiotic zitholakala kuphela kuma-bacteria anezinto eziphilayo-ngeke zikusize ngalutho uma zifile. Lapho uthenga futhi usebenzisa isithasiselo esinempilo emathunjini...

• Hlola idethi yokuphelelwa yisikhathi. Awufuni isithasiselo esidlule isikhathi sempilo yezinto eziqukethe. (Okuhlobene: Umhlahlandlela Wakho Ezithasiselweni Ezingcono Kakhulu Zangaphambi Nangemuva Kokujima)
• Thola i-CFU eyanele. Amandla we-Probiotic alinganiswa ngamayunithi wokwakha amakoloni. Bheka umthamo wezigidi eziyi-10 kuye kwezingama-20 zama-CFU.
• Zigcine kahle. Ukugcina ubuqotho babo, ama-probiotic adinga ukugcinwa endaweni epholile, eyomile kude nomoya. Ama-probiotics amaningi athengiswa efrijini futhi agcinwe esiqandisini sakho ekhaya (hlola ilebula ukuze uthole imiyalelo yokugcina).
• Yiba ongaguquguquki. Umgudu wakho wokugaya ukudla uyindawo eshintshashintshayo futhi ukusetshenziswa kwansuku zonke kwama-probiotic kuzoqinisekisa ukuthi wenza konke okusemandleni akho ukugcina isimo saso sihle.

Buyekeza kwe-