Ukuxhumeka Okumangazayo Kwe-Gut-Brain Kwenzeka Ngaphakathi Komzimba Wakho

-Delile

• Kuyini Ukuxhumana Kwe-Gut-Brain?
• Ingabe Umlenze Wokuxhuma Ubuchopho?
• Ongakwenzela Ukuxhumeka Kwakho Kwe-Gut-Brain
• Gcina idayari yokudla.
• Yidla i-fiber eyengeziwe.
• Gxila ekudleni okuphelele.
• Faka izinongo zokhiye ekudleni kwakho.
• Yidla kude nokucindezeleka.
• Yenza ama-ABC akho.
• Buyekeza kwe-

Kulezi zinsuku, kuzwakala sengathi wonke umuntu nomama wabo bathatha ama-probiotic wokugaya ukudla nempilo ephelele. Okwake kwabonakala sengathi kungasiza kodwa mhlawumbe isengezo esingadingekile sekuyisincomo esisabalele phakathi kochwepheshe bezempilo abajwayelekile nabahlanganisayo ngokufanayo. Kukhona ngisho nemikhiqizo yokunakekelwa kwesikhumba ye-probiotic - futhi (isaziso se-spoiler!) odokotela besikhumba bathi kufanelekile ukuyisebenzisa. Ngisho ne-crazier, ososayensi baqala ukufunda ukuthi amabhaktheriya asesiswini sakho awathinti kuphela impilo yakho yansuku zonke ngokugaya, kepha nokuthi uzizwa kanjani ngokwengqondo nsuku zonke.

Lapha, ochwepheshe abaphezulu emkhakheni bachaza ukuxhumana kwamathumbu nobuchopho, noma ukuthi isisu sakho sibuthinta kanjani ubuchopho bakho, ukuthi isayensi ithuthuke kangakanani ekufakazeleni ukuxhumana kwabo, nokuthi yini ongayenza empeleni ngakho.

Kuyini Ukuxhumana Kwe-Gut-Brain?

"I-axis ye-gut-brain ibhekisela ekuxhumaneni okuseduze nokuxhumana okuqhubekayo phakathi 'kobuchopho bethu ababili': lowo wonke umuntu azi ngawo emakhanda ethu, kanye nalowo esisanda kuwuthola emathunjini ethu," kuchaza uShawn Talbott, I-Ph.D., Isazi samakhemikhali esinempilo. Ngokuyinhloko, i-gut-brain axis iyona exhumanisa uhlelo oluphakathi lwezinzwa (ubuchopho nomgogodla) "nobuchopho bethu besibili", obuqukethe inethiwekhi eminyene, eyinkimbinkimbi yezinzwa ezungeze umgudu wamathumbu, owaziwa ngokuthi i-enteric nervous system, kanye namagciwane ahlala kupheshana lethu le-GI, elaziwa nangokuthi yi-microbiome.

"I-microbiome/ENS/gut ixhumana nobuchopho 'nge-axis,' ithumela amasignali ngenethiwekhi edidiyelwe yezinzwa, ama-neurotransmitters, amahomoni, namaseli amasosha omzimba," kuchaza uTalbott. Ngamanye amagama, kunemigwaqo yezindlela ezimbili phakathi kwamathumbu akho nobuchopho bakho, futhi i-gut-brain axis yindlela abaxhumana ngayo.

"Sasicabanga ukuthi imilayezo ithunyelwa ikakhulu ivela ebuchosheni iye kuwo wonke umzimba," kusho uRachel Kelly, ongumbhali we-co I-Happiness Diet. "Manje, siyabona ukuthi isisu sithumela nemiyalezo ebuchosheni." Kungakho umsoco uvela njengento ebalulekile empilweni yengqondo, njengoba kuyindlela eyinhloko yokuthinta i-microbiome yamathumbu akho. (Okuhlobene: Ungayithuthukisa Kanjani Impilo Yakho Yamathumbu - nokuthi Kungani Kubalulekile, Ngokusho Kwe-Gastroenterologist)

Kunezindlela ezimbili eziyinhloko isisu esixhumana ngayo nobuchopho (ezaziwa njengamanje). “Kunama-neurotransmitters ayisishiyagalombili athinta injabulo, okuhlanganisa i-serotonin ne-dopamine, i-melatonin ebangela ukulala, ne-oxytocin, ngezinye izikhathi ebizwa ngokuthi i-hormone yothando,” kusho uKelly. "Eqinisweni, cishe amaphesenti angu-90 e-serotonin enziwa emathunjini ethu kanye namaphesenti angama-50 we-dopamine." La ma-neurotransmitters anquma ngokwengxenye ukuthi uzizwa kanjani nsuku zonke, ngakho-ke kunengqondo ukuthi uma i-microbiome ingekho ebhalansi futhi ama-neurotransmitters engakhiqizwa kahle, impilo yakho yengqondo ingahlupheka.

Okwesibili, kukhona inzwa ye-vagus, kwesinye isikhathi ebizwa ngokuthi "ulayini wefoni" oxhumanisa ubuchopho namathumbu. Igijima ohlangothini ngalunye lomzimba kusuka esiqwini sobuchopho kudlule esifubeni nasesiswini. "Kunengqondo ukuthi ubuchopho bulawula okuningi okwenziwa amathumbu, kepha isisu uqobo singathinta ubuchopho, ngakho-ke ukuxhumana kuthinta uhlangothi," kusho uKelly. I-Vagus nerve stimulation kwesinye isikhathi isetshenziselwa ukwelapha isifo sokuwa kanye nokuphathwa kanzima, ngakho-ke ukuxhumana kwayo nomthelela ebuchosheni kuqiniswe kahle.

Ingabe Umlenze Wokuxhuma Ubuchopho?

Siyazi ukuthi kukhona ukuxhumana phakathi kobuchopho namathumbu. Ukuthi lokho kuxhumana kusebenza kanjani ngempela kusewumbono osebenzayo. "Ayikho ngempela impikiswano okwamanje mayelana nokuba khona kwe-axis yobuchopho," kusho uTalbott, nakuba eveza ukuthi odokotela abaningi abazange bafunde ngakho esikoleni ngoba kuyintuthuko yesayensi yamuva nje.

NgokukaTalbott, kusenezinto ezibalulekile mayelana nokuxhumana kobuchopho bamathumbu ososayensi abazama ukuzithola. Okokuqala, abaqiniseki ukuthi ungasilinganisa kanjani isimo se- "good" vs. "Kuleli qophelo, sicabanga ukuthi ama-microbiomes angahle abe ngawodwana njengezigxivizo zeminwe, kodwa kunamaphethini angahambelani ahambisana nokulingana 'okuhle' uma kuqhathaniswa nebhalansi 'embi'," usho kanje.

Kunezifundo eziningi ezibonisa ukuxhumana phakathi kwezimo ezihlobene nobuchopho kanye nama-microbes athile amathumbu, kodwa izixhumanisi azichazwe ngokucacile okwamanje. "Kunobufakazi obusekela ukuxhumana kwe-microbiata-gut-brain nokuthi ukuphazamiseka kwalokhu kuxhumana kutholakala kanjani ezigulini ezinokukhathazeka, ukudangala, i-ADHD, i-autism, ne-dementia ukusho nje ezimbalwa," kusho uCecilia Lacayo, MD, umdidiyeli oqinisekisiwe webhodi udokotela. Kubalulekile ukuthi wazi, noma kunjalo, ukuthi iningi lolu cwaningo lwenziwe kumagundane, okusho ukuthi izifundo zabantu ziyadingeka ngaphambi kokuthi iziphetho zingadonselwa kahle. Noma kunjalo, kunokungabaza okuncane kakhulu kokuthi ama-microbiomes amathumbu *ahlukile* kubantu abanalezi zimo.

Okwesibili, basathola ukuthi yiziphi izinhlobo zebhaktheriya (aka pre- kanye nama-probiotics) awusizo kakhulu ukuthi yiziphi izinkinga. "Siyazi ukuthi izinzuzo zama-probiotics 'zincike kakhulu ekucindezelekeni.' Ezinye izinhlobo zilungele ukucindezeleka (njenge-lactobacillus helveticus R0052); ezinye zilungele ukukhathazeka (njenge-bifidobacterium longum R0175); kanti ezinye zilungele ukucindezeleka (njenge-lactobacillus rhamnosus R0011), kanti ezinye zilungele ukuqunjelwa noma isifo sohudo noma ukusekela amasosha omzimba. noma ukunciphisa ukuvuvukala noma i-cholesterol noma igesi, "kusho uTalbott.

Ngamanye amagama, ukuthatha nje ama-probiotic, ngokuvamile, akunakwenzeka ukuthi kube lusizo empilweni yengqondo. Esikhundleni salokho, kuzodingeka uthathe okuqondisiwe, udokotela wakho angakwazi ukukusiza ukhethe ukuthi bakuphi ocwaningweni lwakamuva kakhulu.

Ongakwenzela Ukuxhumeka Kwakho Kwe-Gut-Brain

Ungazi kanjani ukuthi izinkinga zempilo yengqondo zixhumene nempilo yakho yamathumbu? Iqiniso liwukuthi, awukwazi ngempela - okwamanje. "Kukhona ukuhlolwa kwalokhu, kodwa kuyabiza futhi kukunikeza isithombe esincane se-microbiome yakho ngaleso sikhathi," kuchaza uKelly. Njengoba i-microbiome yakho iguquka, ulwazi olunikezwa yilezi zivivinyo lunqunyelwe.

Into engcono kakhulu ongayenza ekuxhumaneni kwakho nobuchopho bakho, ochwepheshe bayavuma, ukubeka phambili ukudla okunempilo ukukhuthaza i-microbiome enempilo. "Uma ukudla kwakho kulinganisela ngokwengeziwe, maningi amathuba okuthi ube nokuxubeka okulungile kwamagciwane aphilayo emathunjini akho," kusho uVanessa Sperandio, Ph.D., uprofesa we-microbiology kanye ne-biochemistry e-University of Texas Southwestern Medical Isikhungo. Lokho, futhi, kusiza amathumbu akho ukuthi akhiqize i-serotonin eyanele ukukwenza uzizwe ujabulile - nokukugcina uphilile.

Ngaphezu kwakho konke, umthelela okwenziwa ukudla emzimbeni nasengqondweni yakho unamandla amakhulu kangangokuthi “lokho okudlayo kuthinta ama-bacterium akho esiswini kungakapheli amahora angama-24, futhi ukwakheka kwe-microbiome yakho kuqala ukushintsha,” kusho u-Uma Naidoo, M.D., umbhali we Lona Ubuchopho Bakho Ekudleni kanye nomqondisi weNutritional & Lifestyle Psychiatry Clinic eMassachusetts General Hospital. "Ngoba amathumbu akho axhumene ngqo nobuchopho bakho nge-vagus nerve, nemizwa yakho ingathinteka." Nakhu ukuthi ungadla kanjani ukuze ugcine ukubuka kwakho kukhanya futhi uhlelo lwakho lwe-GI luqinile. (Okuhlobene: Ingabe Ukudla KweMicrobiome Kuyindlela Engcono Kakhulu Yokukhuthaza Impilo Yamalutha?)

Gcina idayari yokudla.

“Indlela enhle yesikhathi eside ukufunda ukulalela umzimba wakho,” kusho uKelly."Yiba ngumseshi wakho ngokugcina idayari yokudla ukuze ubone ukuthi ukudla okuthile kuwuthinta kanjani umoya wakho," kusho yena.

Yidla i-fiber eyengeziwe.

Uma udla ukudla okune-fiber eningi, umzimba wakho kufanele ukuhlukanise. U-Sperandio uthi: “Ukwenza lowo msebenzi kusiza ukugcina amagciwane amathumbu akho ephilile. “Kepha uma nidla ukudla okugayiwe, sekuyahlehliswa ngenxa yenu. Ukwakheka kwe-microbiome yakho kuyashintsha ekuphenduleni, futhi kulapho uqala ukuba nezinkinga zomzimba ezifana nomfutho wegazi ophakeme noshukela wegazi ophakeme. ”

Kuphinde kucatshangwe ukuthi i-fiber evela ezitshalweni, imifino, ubhontshisi, kanye nezinhlamvu ezigcwele isiza "ukondla" amabhaktheriya amahle futhi "ulambise" amabhaktheriya amabi, okusho ukuthi ungathola izimpawu eziningi "ezijabulisayo / ezikhuthazayo" kanye nezimbalwa "ezivuthayo". / izimpawu ezicindezelekile "ezithunyelwa phakathi kwamathumbu nobuchopho bakho, kunezela uTalbott. "Yindlela yokuqala yokuthuthukisa ibhalansi ye-microbiome," usho kanje. Ukuze ugcine izimbungulu zakho zijabule, gwema izinto ezipakishwe kakhulu, futhi ulayishe imifino nezithelo nsuku zonke, kanye nezinhlamvu ezigcwele njenge-oats ne-farro. (Okuhlobene: Lezi Zinzuzo ze-Fibre Zenza Umsoco Obaluleke Kakhulu Ekudleni Kwakho)

Gxila ekudleni okuphelele.

Iseluleko sokudla ukuze uthuthukise impilo yakho yengqondo sicishe sifane nezeluleko zokudla okunempilo okujwayelekile. "Ukukhetha indlela yokuphila wushintsho lokuqala ongalwenza manje ukuthuthukisa impilo ye-microbiome yakho," kusho uDkt Lacayo. Ukudla okunomthelela omuhle ekuxhumaneni kobuchopho besisu kufaka imbewu, amantongomane aluhlaza, ukwatapheya, izithelo nemifino, namaprotheni ezilwane anciphile, usho kanjalo. UDkt. Lacayo futhi utusa ukupheka ngamafutha anempilo njengamafutha kakhukhunathi, amafutha kakotapheya, ne-organic ghee.

Faka izinongo zokhiye ekudleni kwakho.

Ukukhulisa imizwa yakho lapho uzizwa uphansi, uDkt Naidoo uncoma ukuba ne-turmeric ethile enengcosana yepelepele emnyama. "Izilingo eziningi ezilawulwayo zikhombisile ukuthi le nhlanganisela ithuthukisa ukucindezeleka," esho. Into ekupelepele omnyama ebizwa ngokuthi i-piperine isiza umzimba wakho ukumunca i-curcumin, i-antioxidant ku-turmeric. Ngakho-ke shaya i-latte yegolide nge-turmeric nopelepele omnyama. Noma engeza izithako ku-yogurt ye-Greek ecacile ukuze udiphe imifino. Lokho kukunika izinzuzo zama-probiotic we-yogurt, esiza ukugcwalisa ama-bacteria akho amahle esiswini.

Yidla kude nokucindezeleka.

Ngezikhathi zokuzama ezinjengalezi, kungenzeka sizizwe sikhathazekile, okususa ukuphendula ngamaketanga emizimbeni yethu. "Ukucindezeleka okungapheli kuphazamisa izimbungulu zakho zamathumbu, futhi i-microbiome yakho ilahlekelwa ibhalansi," kusho uDkt. Naidoo. "Izimbungulu ezimbi ziqala ukuthatha amandla, futhi lokho kubangela ukuvuvukala, okuthinta impilo yakho yengqondo." Umuthi wakhe? "Yidla ukudla okune-omega-3 fatty acids elwa nokuvuvukala nemizwa ekhulisa imizwa, njenge-salmon."

Yenza ama-ABC akho.

Ukudla ukudla okunamavithamini A, B, no-C amaningi kungasiza ekulweni nokukhathazeka futhi kuzothuthukisa isimo sakho sengqondo, ngokusho kukaDkt. Naidoo. Ku-vitamin A, finyelela i-mackerel, inyama yenkomo engenamafutha, noshizi wembuzi. Thola ama-B akho kusuka emifino enamaqabunga, imifino, kanye ne-shellfish. Futhi i-broccoli, amahlumela aseBrussels, nopelepele obomvu nophuzi kuzokunika u-C omningi.

• NguJulia Malacoff
• Ibhalwe nguPamela O'Brien

Buyekeza kwe-