Ukuxhumeka kwe-Gut-Brain: Kusebenza kanjani neqhaza Lezondlo

-Delile

• Isibindi nobuchopho kuxhunywe kanjani?
• I-Vagus Nerve kanye Nesistimu Yezinzwa
• Ama-Neurotransmitters
• Amagciwane Amagciwane Yenza Amanye Amakhemikhali Athinta Ubuchopho
• Amagciwane Amathumbu Athinta Ukuvuvukala
• Ama-Probiotic, ama-Prebiotic kanye ne-Gut-Brain Axis
• Yikuphi Ukudla Okusiza i-Gut-Brain Axis?
• Okusemqoka

Wake waba nomuzwa wamathumbu noma izimvemvane esiswini sakho?

Le mizwa evela esiswini sakho iphakamisa ukuthi ubuchopho bakho namathumbu axhumene.

Ngaphezu kwalokho, ucwaningo lwakamuva lukhombisa ukuthi ubuchopho bakho buyayithinta impilo yakho yamathumbu futhi amathumbu akho angathinta nempilo yakho yobuchopho.

Uhlelo lokuxhumana phakathi kwamathumbu akho nobuchopho lubizwa ngokuthi i-gut-brain axis.

Le ndatshana ihlola i-axis-brain axis kanye nokudla okunenzuzo empilweni yayo.

Isibindi nobuchopho kuxhunywe kanjani?

I-gut-brain axis yigama lenethiwekhi yokuxhumana exhuma isisu sakho nobuchopho bakho (,,).

Lezi zitho ezimbili zixhunywe ngokomzimba nangokwemvelo ngezindlela ezahlukahlukene.

I-Vagus Nerve kanye Nesistimu Yezinzwa

Ama-Neuron amangqamuzana atholakala ebuchosheni bakho nakuhlelo oluphakathi lwezinzwa olutshela umzimba wakho ukuthi kufanele luziphathe kanjani. Kukhona cishe ama-neurons ayizigidi eziyizinkulungwane eziyikhulu ebuchosheni bomuntu ().

Kuyathakazelisa ukuthi amathumbu akho aqukethe ama-neurons ayizigidi ezingama-500, axhunywe ebuchosheni bakho ngezinzwa ezisohlelweni lwakho lwemizwa ().

Inzwa ye-vagus ingenye yezinzwa ezinkulu kakhulu ezixhumanisa isisu sakho nobuchopho. Ithumela amasiginali kuzo zombili izinkomba (,).

Isibonelo, ezifundweni zezilwane, ingcindezi ivimbela amasiginali athunyelwe nge-vagus nerve futhi ibuye ibangele nezinkinga zamathumbu ().

Ngokufanayo, olunye ucwaningo olwenziwe kubantu lwathola ukuthi abantu abane-irritable bowel syndrome (IBS) noma i-Crohn's disease banciphisile ithoni lobufazi, okukhombisa ukwehla komsebenzi we-vagus nerve ().

Ucwaningo oluthokozisayo kumagundane luthole ukuthi ukubondla nge-probiotic kunciphise inani le-hormone yokucindezeleka egazini labo. Kodwa-ke, lapho kunqunywa imizwa yabo ye-vagus, i-probiotic ayibanga namthelela ().

Lokhu kuphakamisa ukuthi i-vagus nerve ibalulekile ku-axis-brain axis nendima yayo ekucindezelekeni.

Ama-Neurotransmitters

Amathumbu nobuchopho bakho buxhunywe nangamakhemikhali abizwa ngama-neurotransmitters.

Ama-Neurotransmitters akhiqizwa ebuchosheni ukulawula imizwa nemizwelo.

Isibonelo, i-neurotransmitter serotonin inikela emizweni yenjabulo futhi isiza nokulawula iwashi lomzimba wakho ().

Kuyathakazelisa ukuthi amaningi alawa ma-neurotransmitter akhiqizwa namaseli akho esiswini kanye nezigidigidi zamagciwane ahlala lapho. Ingxenye enkulu ye-serotonin ikhiqizwa esiswini ().

Amagciwane akho esiswini nawo akhiqiza i-neurotransmitter ebizwa nge-gamma-aminobutyric acid (GABA), esiza ukulawula imizwa yokwesaba nokukhathazeka ().

Ucwaningo kumagundane elebhu lukhombisile ukuthi ama-probiotic athile angakhuphula ukukhiqizwa kwe-GABA futhi anciphise ukukhathazeka nokuziphatha okufana nokudana ().

Amagciwane Amagciwane Yenza Amanye Amakhemikhali Athinta Ubuchopho

Izigidigidi zamagciwane ahlala emathunjini akho nawo enza amanye amakhemikhali athinta indlela osebenza ngayo ubuchopho bakho ().

Amagciwane akho esiswini akhiqiza ama-fatty acids amaningi (i-SCFA) amaningi njenge-butyrate, propionate ne-acetate ().

Benza i-SCFA ngokugaya i-fiber. I-SCFA ithinta ukusebenza kobuchopho ngezindlela eziningi, njengokunciphisa ukudla.

Ucwaningo oluthile lwathola ukuthi ukusebenzisa i-propionate kunganciphisa ukudla futhi kunciphise okwenziwa ebuchosheni okuhlobene nomvuzo ovela ekudleni okunamandla amakhulu ().

Enye i-SCFA, butyrate, kanye namagciwane akhiqizayo nakho kubalulekile ekwakheni umgoqo ophakathi kobuchopho negazi, obizwa ngokuthi yisithiyo segazi nobuchopho ().

Ama-microbes we-gut nawo agaya i-bile acid nama-amino acid ukukhiqiza amanye amakhemikhali athinta ubuchopho ().

Ama-acid acid ngamakhemikhali enziwe yisibindi esivame ukubandakanyeka ekutholeni amafutha ekudleni. Noma kunjalo, zingathinta nobuchopho.

Izifundo ezimbili kumagundane zathola ukuthi ukucindezeleka kanye nokuphazamiseka komphakathi kunciphisa ukukhiqizwa kwama-bile acid ngamagciwane egciwane futhi kuguqula izakhi zofuzo ezithintekayo ekukhiqizeni kwazo (,).

Amagciwane Amathumbu Athinta Ukuvuvukala

I-axis-brain axis yakho nayo ixhunywe kumasosha omzimba.

Amagciwane namathumbu adlala indima ebalulekile kumasosha akho omzimba nokuvuvukala ngokulawula lokho okudluliselwe emzimbeni nokuthi kukhishwa ini ().

Uma amasosha omzimba wakho evuliwe isikhathi eside, angaholela ekuvukeleni, okuhambisana nezinkinga eziningi zobuchopho njengokucindezeleka kanye nesifo i-Alzheimer's ().

ILipopolysaccharide (LPS) ubuthi obuvuvukalayo obenziwe ngamagciwane athile. Kungadala ukuvuvukala uma okuningi kakhulu kudlula kusuka emathunjini kuye egazini.

Lokhu kungenzeka lapho umgoqo wamathumbu uqala ukuvuza, okuvumela amabhaktheriya ne-LPS ukuthi iwelele egazini.

Ukuvuvukala kanye ne-LPS ephezulu egazini kuhlotshaniswe nezinkinga eziningi zobuchopho kubandakanya ukucindezeleka okukhulu, ukuwohloka komqondo nesifo sengqondo ()

Amathumbu nobuchopho bakho buxhumeke ngokomzimba ngezigidi zezinzwa, okubaluleke kakhulu i-vagus nerve. Amathumbu namagciwane awo futhi alawula ukuvuvukala futhi enza izinto eziningi ezahlukahlukene ezingathinta impilo yobuchopho.

Ama-Probiotic, ama-Prebiotic kanye ne-Gut-Brain Axis

Amagciwane wegut athinta impilo yobuchopho, ngakho-ke ukushintsha amabhaktheriya akho esiswini kungathuthukisa impilo yakho yobuchopho.

Ama-Probiotic amabhaktheriya aphilayo anikeza izinzuzo zezempilo uma edliwe. Kodwa-ke, akuwona wonke ama-probiotic afanayo.

Ama-probiotic athinta ubuchopho avame ukubizwa nge- "psychobiotic" ().

Amanye ama-probiotic akhonjisiwe ukuthuthukisa izimpawu zokuxineka, ukukhathazeka nokudangala (,).

Olunye ucwaningo oluncane lwabantu abane-irritable bowel syndrome nokukhathazeka okuphakathi kuya kokulingene noma ukucindezeleka kutholile ukuthi ukuthatha i-probiotic kubizwa I-Bifidobacterium longum I-NCC3001 amasonto ayisithupha ithuthukise kakhulu izimpawu ().

Ama-prebiotic, imicu evamise ukuvuthwa ngamagciwane akho esiswini, nawo angathinta impilo yobuchopho.

Ucwaningo oluthile lwathola ukuthi ukuthatha i-prebiotic ebizwa ngokuthi i-galactooligosaccharides amasonto amathathu kwehlise kakhulu inani le-hormone yokucindezeleka emzimbeni, ebizwa nge-cortisol ().

Ama-probiotic athinta ubuchopho abizwa nangokuthi ama-psychobiotic. Kokubili ama-probiotic kanye nama-prebiotic akhonjisiwe ukunciphisa amazinga wokukhathazeka, ukucindezeleka nokudangala.

Yikuphi Ukudla Okusiza i-Gut-Brain Axis?

Amaqembu ambalwa okudla azuzisa ngokukhethekile i-gut-brain axis.

Nazi ezinye ezibaluleke kakhulu:

• Amafutha e-Omega-3: La mafutha atholakala ezinhlanzini ezinamafutha futhi atholakala ngobuningi obuphezulu ebuchosheni bomuntu. Ucwaningo olwenziwe kubantu nasezilwaneni lukhombisa ukuthi ama-omega-3s angakhuphula amabhaktheriya amahle esiswini futhi anciphise ubungozi bokuphazamiseka kobuchopho (,,).
• Ukudla okuvutshiwe: I-yogurt, i-kefir, i-sauerkraut noshizi konke kuqukethe ama-microbes anempilo njengama-bacteria e-lactic acid. Ukudla okubilisiwe kukhonjisiwe ukuguqula ukusebenza kobuchopho ().
• Ukudla okuphezulu kakhulu: Izinhlamvu eziphelele, amantongomane, imbewu, izithelo nemifino konke kuqukethe imicu ye-prebiotic elungele amathumbu akho wegciwane. Ama-prebiotic anganciphisa i-hormone yokucindezela kubantu ().
• Ukudla okunothe kwe-Polyphenol: Ukhokho, itiye eliluhlaza, uwoyela womnqumo nekhofi konke kuqukethe ama-polyphenols, amakhemikhali ezitshalo agaywa ngamagciwane akho esiswini. Ama-polyphenols akhulisa ama-gut gut anempilo futhi angathuthukisa ukuqonda (,).
• Ukudla okunothile kwe-Tryptophan: I-Tryptophan iyi-amino acid eguqulwa ibe yi-neurotransmitter serotonin. Ukudla okuphezulu kwi-tryptophan kufaka phakathi i-turkey, amaqanda noshizi.

Ukudla okuningi okufana nenhlanzi enamafutha, ukudla okuvutshiwe nokudla okunefayibha ephezulu kungasiza ukukhulisa amabhaktheriya alusizo esiswini sakho futhi kuthuthukise impilo yengqondo.

Okusemqoka

I-gut-brain axis ibhekisa ekuxhumaneni komzimba namakhemikhali phakathi kwamathumbu akho nobuchopho.

Izigidi zemizwa nezinzwa zigijima phakathi kwamathumbu akho nobuchopho. Ama-Neurotransmitters namanye amakhemikhali akhiqizwa emathunjini akho nawo athinta ubuchopho bakho.

Ngokuguqula izinhlobo zamagciwane esiswini sakho, kungenzeka ukuthi uthuthukise impilo yakho yobuchopho.

Ama-omega-3 fatty acids, ukudla okuvutshiwe, ama-probiotic nokunye ukudla okunothe kwe-polyphenol kungathuthukisa impilo yakho yamathumbu, engazuzisa i-gut-brain axis.