Izindlela Ezi-10 Zokuthuthukisa Igciwane Lakho Lesisu, Ngokusekelwe Kwisayensi

-Delile

• 1. Yidla Ukudla Okuhlukahlukene
• 2. Yidla imifino eminingi, imidumba, ubhontshisi nezithelo
• 3. Yidla Ukudla Okubilile
• 4. Ungadli Izinto Ezinoshukela Eziningi Eziningi
• 5. Yidla i-Prebiotic Foods
• 6. Ubisi lwebele okungenani izinyanga eziyisithupha
• 7. Yidla Izinhlamvu Eziphelele
• 8. Yidla Ukudla Okutshalwe Ezitshalweni
• 9. Yidla Ukudla Okunothile kumaPolyphenols
• 10. Thatha i-Probiotic Supplement
• Thatha Umlayezo Wekhaya

Kukhona amabhaktheriya azungeze ama-trillion angama-40 emzimbeni wakho, iningi lawo elisemathunjini akho.

Ngokubambisana, baziwa njenge-gut microbiota yakho, futhi kubaluleke kakhulu empilweni yakho. Kodwa-ke, izinhlobo ezithile zebhaktheriya emathunjini akho nazo zingaba nomthelela ezifweni eziningi.

Kuyathakazelisa ukuthi ukudla okudlayo kuthinta kakhulu izinhlobo zamagciwane ahlala ngaphakathi kuwe. Nazi izindlela eziyi-10 ezenzelwe isayensi zokuthuthukisa amabhaktheriya akho esiswini.

1. Yidla Ukudla Okuhlukahlukene

Kunezinhlobo eziyikhulu zamabhaktheriya emathunjini akho. Uhlobo ngalunye ludlala indima ehlukile empilweni yakho futhi ludinga izakhamzimba ezahlukahlukene ukuze lukhule.

Ngokuvamile, i-microbiota ehlukahlukene ibhekwa njengeyempilo. Lokhu kungenxa yokuthi izinhlobo eziningi zamagciwane onazo, inani elikhulu lezinzuzo zezempilo abangakwazi ukunikela kuzo (,,,).

Ukudla okuqukethe izinhlobo ezahlukene zokudla kungaholela kwi-microbiota ehlukahlukene (,,).

Ngeshwa, ukudla kwaseNtshonalanga akuhlukile kakhulu futhi kunothe ngamafutha noshukela. Eqinisweni, kulinganiselwa ukuthi ama-75% wokudla komhlaba akhiqizwa kusuka ezitshalweni eziyi-12 kuphela nezinhlobo zezilwane ezi-5 ().

Kodwa-ke, izidlo ezindaweni ezithile zasemakhaya ziyahlukahluka kakhulu futhi zicebile emithonjeni ehlukene yezitshalo.

Izifundo ezimbalwa zikhombisile ukuthi ukwehluka kwe-gut microbiota kukhulu kakhulu kubantu abavela ezifundeni ezisemakhaya e-Afrika naseNingizimu Melika kunalezo ezivela eYurophu noma e-US (,).

Ukudla ukudla okwehlukahlukene okunothe ekudleni okuphelele kungaholela kwi-microbiota ehlukahlukene, ezuzisa impilo yakho.

2. Yidla imifino eminingi, imidumba, ubhontshisi nezithelo

Izithelo nemifino yimithombo engcono kakhulu yezakhi ze-microbiota enempilo.

Zinefayibha ephezulu, engakwazi ukugaywa ngumzimba wakho. Kodwa-ke, i-fiber ingagaywa ngamagciwane athile esiswini sakho, okukhuthaza ukukhula kwawo.

Ubhontshisi nemidumba nakho kunenani eliphezulu kakhulu le-fiber.

Okunye ukudla okune-fiber ephezulu okulungele ama-gut gut akho kufaka:

• Ama-raspberries
• Ama-Artichokes
• Uphizi oluhlaza
• I-broccoli
• Amaphuphu
• Ama-lentile
• Ubhontshisi (izinso, i-pinto nomhlophe)
• Izinhlamvu eziphelele

Olunye ucwaningo luthole ukuthi ukulandela ukudla okunezithelo nemifino okuningi kuvimbele ukukhula kwamagciwane abangela izifo ().

Ama-apula, ama-artichokes, ama-blueberries, ama-alimondi kanye nama-pistachio konke kukhonjisiwe ukuthi kuyanda I-Bifidobacteria kubantu (,,,).

I-Bifidobacteria Athathwa njengamagciwane alusizo, ngoba angasiza ekuvimbeleni ukuvuvukala kwamathumbu futhi athuthukise impilo yamathumbu ().

Izithelo nemifino eminingi inefayibha eningi. I-Fibre ikhuthaza ukukhula kwama-gut gut anenzuzo, kufaka phakathi I-Bifidobacteria.

3. Yidla Ukudla Okubilile

Ukudla okubilisiwe kungukudla okushintshwe ngamagciwane.

Inqubo yokubilisa imvamisa ifaka amabhaktheriya noma imvubelo eguqula ushukela ekudleni ube yi-organic acid noma utshwala. Izibonelo zokudla okuvutshiwe zifaka:

• I-yogurt
• UKimchi
• I-Sauerkraut
• I-Kefir
• Kombucha
• Isikhathi

Okuningi kwalokhu kudla kucebile i-lactobacilli, uhlobo lwama-bacteria olungasiza impilo yakho.

Abantu abadla kakhulu iyogathi babonakala benokuningi i-lactobacilli emathunjini abo. Laba bantu futhi banembalwa Enterobacteriaceae, ibhaktheriya ehambisana nokuvuvukala kanye nezifo eziningi ezingamahlalakhona ().

Ngokufanayo, ucwaningo oluningi lukhombisile ukuthi ukusetshenziswa kwe-yogurt kungaguqula ngokunenzuzo amabhaktheriya emathunjini futhi kuthuthukise izimpawu zokungabekezelelani kwe-lactose ezinganeni nakubantu abadala (,,).

Imikhiqizo ethile yeyogathi futhi inganciphisa ubuningi bamabhaktheriya athile abangela izifo kubantu abane-syndrome ecasulayo yamathumbu.

Izifundo ezimbili zikhombisile ukuthi iyogathi ibuye ithuthukise ukusebenza nokwakheka kwe-microbiota ().

Kodwa-ke, kubalulekile ukuthi uqaphele ukuthi ama-yogurt amaningi, ikakhulukazi ama-yogurt anongwe, aqukethe amazinga aphezulu kashukela.

Ngakho-ke, iyogathi engcono kakhulu ongayidla icacile, iyogathi yemvelo. Lolu hlobo lweyogathi lwenziwa kuphela ngemixube yobisi namagciwane, ngezinye izikhathi ebizwa ngokuthi “amasiko okuqala.”

Ngaphezu kwalokho, ubisi lwe-soya olubilisiwe lungakhuthaza ukukhula kwamagciwane azuzisayo, njenge I-Bifidobacteria futhi i-lactobacilli, ngenkathi kuncipha inani lamanye amabhaktheriya abangela izifo. UKimchi angahlomulisa nezimbali zamathumbu (,).

Ukudla okubilisiwe, ikakhulukazi okucacile, iyogathi yemvelo, kungazuzisa i-microbiota ngokukhulisa umsebenzi wayo nokunciphisa inqwaba yamagciwane abangela izifo emathunjini.

4. Ungadli Izinto Ezinoshukela Eziningi Eziningi

Ama-sweeteners okufakelwa asetshenziswa kabanzi njengezinto ezithatha indawo kashukela. Kodwa-ke, ezinye izifundo zikhombisile ukuthi zingathinta kabi i-gut microbiota.

Ucwaningo olulodwa kumagundane lukhombisa ukuthi i-aspartame, iswidi yokufakelwa, yehlise ukuzuza kwesisindo, kepha futhi yandisa ushukela wegazi kanye nempendulo ye-insulin engasebenzi kahle ().

Amagundane ondle i-aspartame nawo abephakeme IClostridium futhi Enterobacteriaceae emathunjini abo, womabili ahlotshaniswa nezifo uma ekhona ngamanani aphakeme kakhulu.

Olunye ucwaningo luthole imiphumela efanayo kumagundane nakubantu. Kukhombise ushintsho ku-microbiota enziwe amaswidi okwenziwa anemiphumela emibi emazingeni kashukela egazini ().

Ama-sweeteners okufakelwa angathinta kabi amazinga kashukela wegazi ngenxa yemiphumela yawo ku-gut microbiota.

5. Yidla i-Prebiotic Foods

Ama-prebiotic ngukudla okukhuthaza ukukhula kwamagciwane azuzayo emathunjini.

Ngokuyinhloko i-fiber noma i-carbs eyinkimbinkimbi engakwazi ukugaywa ngamaseli womuntu. Esikhundleni salokho, izinhlobo ezithile zamagciwane ziyazidiliza bese zisebenzisa uphethiloli.

Izithelo eziningi, imifino nezinhlamvu eziphelele ziqukethe ama-prebiotic, kepha zingatholakala ngokwazo.

Isitashi esimelana nakho kungaba yi-prebiotic. Lolu hlobo lwesitashi alungene emathunjini amancane. Esikhundleni salokho, idlulela emathunjini amakhulu lapho yephulwa khona yi-microbiota.

Ucwaningo oluningi lukhombisile ukuthi ama-prebiotic angakhuthaza ukukhula kwamagciwane amaningi anempilo, kufaka phakathi I-Bifidobacteria.

Eziningi zalezi zifundo zenziwa kubantu abaphilile, kepha ezinye izifundo zikhombisile ukuthi ama-prebiotic angasiza labo abanezifo ezithile.

Isibonelo, ama-prebiotic athile anganciphisa amazinga e-insulin, ama-triglycerides namazinga e-cholesterol kubantu abakhuluphele (,,,,,,).

Le miphumela iphakamisa ukuthi ama-prebiotic anganciphisa izinto ezinobungozi ezifweni eziningi ezihambisana nokukhuluphala, kufaka phakathi isifo senhliziyo nesifo sikashukela.

Ama-prebiotic akhuthaza ukukhula kwamagciwane azuzisayo, ikakhulukazi I-Bifidobacteria. Lokhu kungasiza ukunciphisa izimpawu zesifo se-metabolic kubantu abakhuluphele.

6. Ubisi lwebele okungenani izinyanga eziyisithupha

I-microbiota yengane iqala ukukhula kahle lapho izalwa. Kodwa-ke, olunye ucwaningo lwakamuva luphakamisa ukuthi izingane zingachayeka kuma-bacteria athile ngaphambi kokuzalwa ().

Phakathi neminyaka emibili yokuqala yokuphila, i-microbiota yosana iqhubeka ngokuthuthuka futhi icebile ngokulusizo I-Bifidobacteria, engagaya ushukela obisini lwebele ().

Ucwaningo oluningi lukhombisile ukuthi izinsana ezondliwe ifomula zine-microbiota eguqukile enokuncane I-Bifidobacteria kunezinsana ezinceliswa ibele (,,).

Ukuncelisa ibele kuhlotshaniswa namazinga aphansi ezinto ezingezwani nomzimba, ukukhuluphala ngokweqile nezinye izifo ezingabangelwa ukwehluka kwe-gut microbiota ().

Ukuncelisa ingane ibele kusiza ingane ukuba ithuthukise i-microbiota enempilo, engasiza ekuvikeleni ezifweni ezithile empilweni yakamuva.

7. Yidla Izinhlamvu Eziphelele

Izinhlamvu eziphelele ziqukethe i-fiber eningi kanye nama-carbs angagayeki, njenge-beta-glucan.

Lawa ma-carb awangeni emathunjini amancane kunalokho enze indlela eya emathunjini amakhulu.

Emathunjini amakhulu, aphulwa yi-microbiota futhi akhuthaze ukukhula kwamagciwane athile azuzisayo.

Izinhlamvu eziphelele zingakhuthaza ukukhula kwe- I-Bifidobacteria, i-lactobacilli futhi Ama-bacteroidetes kubantu (,,,,).

Kulezi zifundo, okusanhlamvu okuphelele futhi kukhuphule imizwa yokugcwala futhi kunciphise ukuvuvukala kanye nezici zobungozi besifo senhliziyo.

Izinhlamvu eziphelele ziqukethe ama-carbs angagayeki angakhuthaza ukukhula kwamagciwane azuzisayo ngaphakathi kwe-gut microbiota. Lezi zinguquko ku-flora yamathumbu zingathuthukisa izici ezithile zempilo ye-metabolic.

8. Yidla Ukudla Okutshalwe Ezitshalweni

Ukudla okuqukethe ukudla okususelwa ezilwaneni kukhuthaza ukukhula kwezinhlobo ezahlukahlukene zebhaktheriya lamathumbu kunokudla okwenziwa ezitshalweni (,).

Izifundo eziningi zikhombisile ukuthi izidlo zemifino zingazuzisa i-gut microbiota. Lokhu kungahle kube ngenxa yokuqukethwe kwayo kwe-fiber ephezulu.

Olunye ucwaningo oluncane luthole ukuthi ukudla imifino kuholele ekwehliseni amazinga amabhaktheriya abangela izifo kubantu abakhuluphele, kanye nokwehla kwesisindo, ukuvuvukala namazinga e-cholesterol ().

Olunye ucwaningo luthole ukuthi ukudla imifino kwehlisa kakhulu amabhaktheriya abangela izifo, njenge E. coli ().

Kodwa-ke, akucaci ukuthi izinzuzo zokudla imifino ku-gut microbiota zimane ngenxa yokuntuleka kokudla inyama. Futhi, abadla imifino bavame ukuhola izindlela zokuphila ezinempilo kunama-omnivores.

Ukudla kwemifino kanye nemifino kungathuthukisa i-microbiota. Kodwa-ke, akucaci ukuthi imiphumela emihle ehlotshaniswa nalezi zidlo ingabangelwa ukungabi khona kokudla inyama.

9. Yidla Ukudla Okunothile kumaPolyphenols

Ama-polyphenols ayizinhlanganisela zezitshalo ezinezinzuzo eziningi zezempilo, kufaka phakathi ukwehliswa kwengcindezi yegazi, ukuvuvukala, amazinga e-cholesterol kanye nengcindezi ye-oxidative ().

Ama-polyphenols awakwazi ukugaywa njalo ngamaseli womuntu. Njengoba kunikezwe ukuthi abangeni kahle, iningi lenza indlela eya kukholoni, lapho lingagaywa khona ngamagciwane egciwane (,).

Imithombo emihle yama-polyphenols ifaka phakathi:

• Ukhokho noshokoledi omnyama
• iwayini elibomvu
• Izikhumba zamagilebhisi
• Itiye eliluhlaza
• Ama-alimondi
• Anyanisi
• AmaBlueberries
• I-broccoli

Ama-polyphenols avela ku-cocoa angakhuphula inani le- I-Bifidobacteria futhi i-lactobacilli kubantu, kanye nokwehlisa inani le- UClostridia.

Ngaphezu kwalokho, lezi zinguquko kwi-microbiota zihlotshaniswa namazinga aphansi we-triglycerides kanye ne-C-esebenzayo, uphawu lokuvuvukala ().

Ama-polyphenols ewayini elibomvu anemiphumela efanayo ().

Ama-polyphenols awakwazi ukugaywa kahle ngamaseli omuntu, kepha aphulwe kahle yi-gut microbiota. Bangathuthukisa imiphumela yezempilo ehlobene nesifo senhliziyo nokuvuvukala.

10. Thatha i-Probiotic Supplement

Ama-Probiotic angamagciwane aphilayo, imvamisa amabhaktheriya, anenzuzo ethile yezempilo lapho esetshenziswa.

Ama-Probiotic awahlanganisi amathumbu unomphela ezimweni eziningi. Kodwa-ke, bangayizuzisa impilo yakho ngokushintsha ukwakheka okuphelele kwe-microbiota futhi basekele imetabolism yakho ().

Ukubuyekezwa kwezifundo eziyisikhombisa kutholakale ukuthi ama-probiotic anomthelela omncane ekwakhiweni kwe-gut microbiota yabantu abaphilile. Kodwa-ke, kunobunye ubufakazi bokuthi ama-probiotic angathuthukisa i-gut microbiota ezifweni ezithile ().

Ukubuyekezwa kwezifundo ezingama-63 kutholakale ubufakazi obuxubekile maqondana nokusebenza kwama-probiotic ekushintsheni i-microbiota. Kodwa-ke, imiphumela yabo enamandla kakhulu ibonakale ibuyisela i-microbiota esimweni esinempilo ngemuva kokuyekethiswa ().

Olunye ucwaningo luye lwabonisa nokuthi ama-probiotic awanamphumela omkhulu kubhalansi isiyonke yamagciwane emathunjini abantu abaphilile.

Noma kunjalo, ezinye izifundo zikhombisile ukuthi ama-probiotic angathuthukisa ukuthi amanye ama-gut gut asebenza kanjani, kanye nezinhlobo zamakhemikhali azikhiqizayo ().

Ama-Probiotic akashintshi kakhulu ukwakheka kwe-microbiota kubantu abaphilile. Kodwa-ke, kubantu abagulayo, bangathuthukisa ukusebenza kwe-microbiota futhi basize ukubuyisela i-microbiota empilweni enhle.

Thatha Umlayezo Wekhaya

Amagciwane akho esiswini abaluleke kakhulu ezicini eziningi zempilo.

Izifundo eziningi manje zikhombisile ukuthi i-microbiota ephazamisekile ingaholela ezifweni eziningi ezingamahlalakhona.

Indlela engcono yokugcina i-microbiota enempilo ukudla uhla lokudla okusha, okuphelele, ikakhulukazi emithonjeni yezitshalo njengezithelo, imifino, imidumba, ubhontshisi nokusanhlamvu okuphelele.