Kungani iGut Microbiome Ibalulekile Empilweni Yakho

-Delile

• Yini i-Gut Microbiome?
• Uwuthinta Kanjani Umzimba Wakho?
• IGut Microbiome Ingathinta Isisindo Sakho
• Kuthinta Impilo Yamathumbu
• IGut Microbiome Ingazuzisa Impilo Yenhliziyo
• Kungasiza Ukulawula Ushukela Wegazi Nokunciphisa Ubungozi Besifo Sikashukela
• Kungathinta Impilo YeBongo
• Ungayithuthukisa Kanjani I-Gut Microbiome Yakho?
• Okusemqoka

Umzimba wakho ugcwele izigidigidi zamagciwane, amagciwane nesikhunta. Zaziwa ngokuhlanganyela njenge-microbiome.

Yize amanye amabhaktheriya ehlotshaniswa nezifo, amanye empeleni abaluleke kakhulu kumasosha akho omzimba, inhliziyo, isisindo nezinye izici eziningi zempilo.

Lo mbhalo usebenza njengomhlahlandlela we-gut microbiome futhi uchaza ukuthi kungani ubaluleke kangaka empilweni yakho.

Yini i-Gut Microbiome?

Amagciwane, amagciwane, isikhunta nezinye izinto eziphilayo ezincane kubhekiselwa kuzo njengama-microorganisms, noma ama-microbes, ngamafuphi.

Izigidigidi zalezi zinambuzane zikhona ikakhulukazi ngaphakathi emathunjini akho nasesikhumbeni sakho.

Iningi lamagciwane asemathunjini akho atholakala "ephaketheni" lamathumbu akho amakhulu abizwa nge-cecum, futhi abizwa ngokuthi yi-gut microbiome.

Yize izinhlobo eziningi zamagciwane zihlala ngaphakathi kuwe, ama-bacteria yiwona acwaningwa kakhulu.

Eqinisweni, kunamaseli amaningi ebhaktheriya emzimbeni wakho kunamaseli womuntu. Kunamaseli egciwane angama-trillion angama-40 emzimbeni wakho kanye namaseli womuntu angama-trillion angama-30 kuphela. Lokho kusho ukuthi ungamagciwane amaningi kunabantu (,).

Ngaphezu kwalokho, kunezinhlobo ezingafika ku-1 000 zamagciwane ku-gut microbiome yomuntu, futhi ngalinye lazo lidlala indima ehlukile emzimbeni wakho. Iningi lazo libaluleke kakhulu empilweni yakho, kanti ezinye zingadala izifo ().

Sekukonke, lawa magciwane angaba nesisindo esingamakhilogremu ayi-1-2 (1-2 kg), okuyisisindo sobuchopho bakho. Ngokubambisana, zisebenza njengesitho esingeziwe emzimbeni wakho futhi zidlala indima enkulu empilweni yakho.

I-gut microbiome ibhekisa kuwo wonke amagciwane asemathunjini akho, asebenza njengesinye isitho esibalulekile empilweni yakho.

Uwuthinta Kanjani Umzimba Wakho?

Abantu baguquke ukuze baphile namagciwane izigidi zeminyaka.

Ngalesi sikhathi, amagciwane afunde ukudlala indima ebaluleke kakhulu emzimbeni womuntu. Eqinisweni, ngaphandle kwe-gut microbiome, kungaba nzima kakhulu ukusinda.

I-gut microbiome iqala ukuthinta umzimba wakho ngesikhathi sokuzalwa kwakho.

Uqala ukuvezwa ngamagciwane uma udlula emgodini wokuzalwa kanyoko. Kodwa-ke, ubufakazi obusha bukhombisa ukuthi izingane zingathintana namagciwane athile ngenkathi zisesibelethweni (,,).

Njengoba ukhula, i-gut microbiome yakho iqala ukwehlukahluka, okusho ukuthi iqala ukuqukethe izinhlobo eziningi zezinhlobo ze-microbial. Ukwehluka okuphezulu kwe-microbiome kubhekwa njengokuhle empilweni yakho ().

Kuyathakazelisa ukuthi ukudla okudlayo kuthinta ukwehluka kwamagciwane akho esiswini.

Njengoba i-microbiome yakho ikhula, ithinta umzimba wakho ngezindlela eziningi, kufaka phakathi:

• Ukugaya ubisi lwebele: Amanye amabhaktheriya aqala ukukhula ngaphakathi emathunjini ezingane abizwa I-Bifidobacteria. Zigaya ushukela onempilo obisini lwebele obalulekile ekukhuleni (,,).
• Ukugaya i-fiber: Amabhaktheriya athile agaya i-fiber, akhiqize ama-fatty chain chain, abalulekile empilweni yamathumbu. I-Fiber ingasiza ekuvimbeleni ukuzuza kwesisindo, isifo sikashukela, isifo senhliziyo kanye nengozi yomdlavuza (,,,,,,).
• Ukusiza ukulawula amasosha akho omzimba: I-gut microbiome futhi ilawula ukuthi amasosha akho omzimba asebenza kanjani. Ngokuxhumana namaseli omzimba, i-gut microbiome ingalawula ukuthi umzimba wakho uphendula kanjani ekuthelelekeni (,).
• Ukusiza ukulawula impilo yobuchopho: Ucwaningo olusha luphakamisa ukuthi i-gut microbiome nayo ingathinta uhlelo oluphakathi lwezinzwa, olulawula ukusebenza kobuchopho ().

Ngakho-ke, kunezindlela eziningi ezahlukahlukene lapho i-gut microbiome ingathinta khona imisebenzi esemqoka yomzimba futhi ithonye impilo yakho.

I-gut microbiome ithinta umzimba kusukela ekuzalweni nakuyo yonke impilo ngokulawula ukugaywa kokudla, amasosha omzimba, isistimu yezinzwa emaphakathi nezinye izinqubo zomzimba.

IGut Microbiome Ingathinta Isisindo Sakho

Kunezinkulungwane zezinhlobo ezahlukahlukene zamagciwane emathunjini akho, iningi lawo elizuzisa impilo yakho.

Kodwa-ke, ukuba namagciwane amaningi angenampilo kungaholela ezifweni.

Ukungalingani kwamagciwane aphilayo futhi angenampilo kwesinye isikhathi kubizwa nge-gut dysbiosis, futhi kungahle kube nomthelela ekuzuzeni isisindo ().

Izifundo eziningi ezaziwayo zikhombisile ukuthi i-gut microbiome yehluke ngokuphelele phakathi kwamawele afanayo, elinye lawo lalikhuluphele kanti elinye lawo laliphilile. Lokhu kukhombisile ukuthi umehluko kuma-microbiome bekungewona owofuzo (,).

Kuyathakazelisa ukuthi ocwaningweni olulodwa, lapho i-microbiome evela ewele elikhuluphele idluliselwa kumagundane, bathola isisindo esengeziwe labo ababethole i-microbiome yewele elincikile, yize womabili la maqembu ayedla ukudla okufanayo ().

Lezi zifundo zibonisa ukuthi i-microbiome dysbiosis ingadlala indima ekuzuzeni isisindo.

Ngenhlanhla, ama-probiotic alungele i-microbiome enempilo futhi angasiza ekunciphiseni isisindo. Noma kunjalo, ucwaningo lukhombisa ukuthi imiphumela yama-probiotic ekwehliseni isisindo kungenzeka mincane impela, lapho abantu bencipha ngaphansi kwekhilogremu elilodwa (1 kg).

I-gut dysbiosis ingaholela ekutholeni isisindo, kepha ama-probiotic angabuyisa impilo yamathumbu futhi asize ukunciphisa isisindo.

Kuthinta Impilo Yamathumbu

I-microbiome nayo ingathinta isisu sempilo futhi ingadlala indima ezifweni zamathumbu njenge-irritable bowel syndrome (IBS) kanye nesifo samathumbu esivuthayo (IBD) (,,).

Ukuqunjelwa, amajaqamba kanye nobuhlungu besisu abantu abanokuhlangenwe nakho kwe-IBS okungenzeka kungenxa yesisu sedysbiosis. Lokhu kungenxa yokuthi amagciwane akhiqiza igesi eningi namanye amakhemikhali, afaka isandla kwizimpawu zokungahambi kahle kwamathumbu ().

Kodwa-ke, amabhaktheriya athile anempilo ku-microbiome nawo angathuthukisa impilo yamathumbu.

Impela I-Bifidobacteria futhi I-Lactobacilli, ezitholakala kuma-probiotic kanye ne-yogurt, zingasiza ukuvala izikhala phakathi kwamaseli emathumbu nokuvimbela i-gut syndrome evuzayo.

Lezi zinhlobo zingavimbela namagciwane abangela izifo ukuthi anamathele odongeni lwamathumbu (,).

Eqinisweni, ukuthatha ama-probiotic athile aqukethe I-Bifidobacteria futhi I-Lactobacilli inganciphisa izimpawu ze-IBS ().

I-gut microbiome enempilo ilawula impilo yamathumbu ngokuxhumana namaseli emathumbu, ukugaya ukudla okuthile nokuvimbela amabhaktheriya abangela izifo ukuthi anamathele ezindongeni zamathumbu.

IGut Microbiome Ingazuzisa Impilo Yenhliziyo

Kuyathakazelisa ukuthi i-gut microbiome ingathinta nempilo yenhliziyo ().

Ucwaningo lwakamuva kubantu abayi-1,500 luthole ukuthi i-gut microbiome ibambe iqhaza elibalulekile ekukhuthazeni i-cholesterol "ye-HDL" ne-triglycerides () "enhle".

Izinhlobo ezithile ezingenampilo ku-gut microbiome nazo zingafaka isandla enhliziyweni ngokukhiqiza i-trimethylamine N-oxide (TMAO).

I-TMAO iyikhemikhali elekelela emithanjeni evinjiwe, engaholela ekuhlaselweni yinhliziyo noma isifo sohlangothi.

Amabhaktheriya athile ngaphakathi kwe-microbiome aguqula i-choline ne-L-carnitine, womabili lawa ayizakhamzimba atholakala enyameni ebomvu neminye imithombo yokudla esekwe ezilwaneni, ku-TMAO, okungenzeka kube nezingcuphe zesifo senhliziyo (,,).

Kodwa-ke, amanye amabhaktheriya angaphakathi kwe-gut microbiome, ikakhulukazi I-Lactobacilli, ingasiza ukunciphisa i-cholesterol lapho ithathwa njenge-probiotic ().

Amagciwane athile ngaphakathi kwe-gut microbiome angakhiqiza amakhemikhali angavimba imithambo futhi aholele esifweni senhliziyo. Kodwa-ke, ama-probiotic angasiza ekunciphiseni i-cholesterol kanye nengozi yesifo senhliziyo.

Kungasiza Ukulawula Ushukela Wegazi Nokunciphisa Ubungozi Besifo Sikashukela

I-gut microbiome nayo ingasiza ekulawuleni ushukela wegazi, ongathinta ubungozi bohlobo 1 no-2 sikashukela.

Olunye ucwaningo lwakamuva luhlolisise izinsana ezingama-33 ezazibe sengozini enkulu yokuthola uhlobo lwesifo sikashukela sohlobo 1.

Ithole ukuthi ukwehluka kwe-microbiome kwehle ngokuzumayo ngaphambi kokuqala kohlobo lwesifo sikashukela sohlobo 1. Iphinde yathola ukuthi amazinga ezinhlobonhlobo zezinhlobo zebhaktheriya ezingenampilo enyuke ngaphambi nje kokuqala kohlobo lwesifo sikashukela sohlobo 1 ().

Olunye ucwaningo luthole ukuthi noma abantu bedla ukudla okufanayo, ushukela wabo wegazi ungahluka kakhulu. Lokhu kungahle kube ngenxa yezinhlobo zamagciwane kumathumbu awo ().

I-gut microbiome idlala indima ekulawuleni ushukela wegazi futhi ingathinta nokuqala kohlobo lwesifo sikashukela sohlobo 1 ezinganeni.

Kungathinta Impilo YeBongo

I-gut microbiome ingasiza ngisho nempilo yobuchopho ngezindlela eziningi.

Okokuqala, izinhlobo ezithile zamagciwane zingasiza ukukhiqiza amakhemikhali ebuchosheni okuthiwa ama-neurotransmitters. Isibonelo, i-serotonin iyi-anti-depressant neurotransmitter eyenziwe kakhulu emathunjini (,).

Okwesibili, amathumbu axhunywe ngokomzimba nobuchopho ngezigidi zezinzwa.

Ngakho-ke, i-gut microbiome nayo ingathinta impilo yobuchopho ngokusiza ukulawula imilayezo ethunyelwa ebuchosheni ngalezi zinzwa (,).

Izifundo eziningi zikhombisile ukuthi abantu abanezinkinga ezahlukahlukene zengqondo banezinhlobo ezahlukahlukene zamagciwane emathunjini abo, uma kuqhathaniswa nabantu abaphilile. Lokhu kuphakamisa ukuthi i-gut microbiome ingathinta impilo yobuchopho (,).

Kodwa-ke, akucaci ukuthi ngabe lokhu kumane kungenxa yemikhuba ehlukene yokudla nendlela yokuphila.

Inani elincane lezifundo futhi likhombisile ukuthi ama-probiotic athile angathuthukisa izimpawu zokudangala nezinye izifo zempilo yengqondo (,).

I-gut microbiome ingathinta impilo yobuchopho ngokukhiqiza amakhemikhali obuchopho nokuxhumana nezinzwa ezixhuma ebuchosheni.

Ungayithuthukisa Kanjani I-Gut Microbiome Yakho?

Kunezindlela eziningi zokuthuthukisa i-gut microbiome yakho, kufaka phakathi:

• Yidla izinhlobo ezahlukahlukene zokudla: Lokhu kungaholela kwi-microbiome ehlukahlukene, okuyisibonakaliso sempilo enhle yamathumbu. Ikakhulu, imidumba, ubhontshisi nezithelo kuqukethe imicu eminingi futhi kungakhuthaza ukukhula kwempilo I-Bifidobacteria (, , , ).
• Yidla ukudla okuvutshiwe: Ukudla okubilisiwe okufana neyogathi, i-sauerkraut ne-kefir konke kuqukethe amabhaktheriya anempilo, ikakhulukazi I-Lactobacilli, futhi inganciphisa inani lezinhlobo ezibanga izifo esiswini ().
• Nciphisa ukudla kwakho okokunandisa okufakelwayo: Obunye ubufakazi bukhombisile ukuthi iziswidi zokufakelwa ezifana ne-aspartame zandisa ushukela egazini ngokushukumisa ukukhula kwamagciwane angenampilo Enterobacteriaceae ku-gut microbiome ().
• Yidla ukudla kwama-prebiotic: Ama-prebiotic awuhlobo lwefayibha olushukumisa ukukhula kwamagciwane anempilo. Ukudla okune-prebiotic okubandakanya ama-artichokes, ubhanana, isilimo esinengono emnandi edliwayo, ama-oats nama-apula ().
• Ubisi lwebele okungenani izinyanga eziyisithupha: Ukuncelisa ibele kubaluleke kakhulu ekwakhiweni kwe-gut microbiome. Izingane ezinceliswa ibele okungenani izinyanga eziyisithupha zinenzuzo ethe xaxa I-Bifidobacteria kunalabo abadliswa ngamabhodlela ().
• Yidla okusanhlamvu okuphelele: Izinhlamvu eziphelele ziqukethe i-fiber eningi ne-carbs enenzuzo efana ne-beta-glucan, egaywa ngamagciwane esiswini ukuzuza isisindo, ingozi yomdlavuza, isifo sikashukela nokunye ukuphazamiseka (,).
• Zama ukudla okususelwa ezitshalweni: Ukudla kwemifino kungasiza ekwehliseni amazinga amabhaktheriya abangela izifo njenge E. coli, kanye nokuvuvukala ne-cholesterol (,).
• Yidla ukudla okunothe ngama-polyphenols: Ama-polyphenols ayizinhlanganisela zezitshalo ezitholakala ewayinini elibomvu, itiye eliluhlaza, ushokoledi omnyama, uwoyela womnqumo nezinhlamvu ezigcwele. Zidilizwa yi-microbiome ukukhuthaza ukukhula kwamagciwane okunempilo (,).
• Thatha isithasiselo se-probiotic: Ama-Probiotic amabhaktheriya aphilayo angasiza ukubuyisela amathumbu esimweni esinempilo ngemuva kwe-dysbiosis. Lokhu bakwenza “ngokukuphindisela” ngamagciwane ().
• Thatha ama-antibiotic kuphela uma kunesidingo: Ama-antibiotic abulala amabhaktheriya amaningi amabi futhi amahle ku-gut microbiome, okungenzeka kube nomthelela ekuzuzeni isisindo nasekuphikisweni kwama-antibiotic. Ngakho-ke, thatha kuphela ama-antibiotics uma kunesidingo kwezokwelapha ().

Ukudla izinhlobo ezahlukahlukene zokudla okuphezulu nefayibha nokusekela okune-microbiome enempilo. Ukuthatha ama-probiotic nokunciphisa ama-antibiotic nakho kungasiza.

Okusemqoka

I-gut microbiome yakho yakhiwe ngezigidigidi zamabhaktheriya, isikhunta nezinye izidalwa.

I-gut microbiome idlala indima ebaluleke kakhulu empilweni yakho ngokusiza ukulawula ukugaya nokuzuzisa amasosha akho omzimba nezinye izici eziningi zempilo.

Ukungalingani kwamagciwane angenampilo futhi anempilo emathunjini kungafaka isandla ekuzuzeni isisindo, ushukela ophakeme wegazi, i-cholesterol ephezulu nezinye izifo.

Ukusiza ukuxhasa ukukhula kwamagciwane aphilayo esiswini sakho, yidla izithelo ezahlukahlukene, imifino, okusanhlamvu okuphelele nokudla okuvutshiwe.