Ama-Probiotic 101: Umhlahlandlela Wabaqalayo Olulula

-Delile

• Yini ama-Probiotic?
• Ukubaluleka Kwezinto Ezincane Zomzimba Wakho
• Umthelela Wezempilo Yokugaya
• Umthelela ekulahlekelweni kwesisindo
• Ezinye Izinzuzo Zezempilo
• Ukuphepha Nemiphumela engemihle
• Okusemqoka

Amagciwane emzimbeni wakho adlula amaseli omzimba wakho ayishumi kuya kwelilodwa. Iningi lala magciwane ahlala emathunjini akho.

Iningi lala mabhaktheriya ahlala emathunjini akho, kanti iningi lawo alinangozi.

Ukuba namabhaktheriya amathumbu afanele kuxhumene nezinzuzo eziningi zezempilo, kufaka phakathi ukwehla kwesisindo, ukugaya okuthuthukisiwe, ukusebenza komzimba okuthuthukisiwe, isikhumba esinempilo kanye nengozi encishisiwe yezifo eziningi (1,).

Ama-Probiotic, awuhlobo oluthile lwamabhaktheriya anobungani, ahlinzeka ngezinzuzo zezempilo lapho edliwa.

Imvamisa zithathwa njengezithasiselo okufanele zenze ikoloni lakho libe nezakhi ezincane ezikhulisa impilo.

Lo mbhalo uhlola izinzuzo zezempilo zama-probiotic.

Yini ama-Probiotic?

Ama-Probiotic aphila ngamagciwane amancane okuthi uma efakwa, ahlinzeke ngezinzuzo eziningi zezempilo ().

Ngokuvamile angamagciwane, kodwa izinhlobo ezithile zemvubelo nazo zingasebenza njengama-probiotic.

Ungathola ama-probiotic kusuka kwizithasiselo, kanye nasekudleni okulungiselelwe ukuvutshelwa kwamagciwane.

Ukudla kwama-Probiotic kufaka i-yogurt, i-kefir, i-sauerkraut, i-tempeh ne-kimchi. Ama-Probiotic akufanele adidaniswe nama-prebiotic, ayimicu yokudla esiza ukondla amabhaktheriya anobungani asevele emathunjini akho ().

Inqwaba yamabhaktheriya ahlukahlukene ama-probiotic anikela ngezinzuzo zezempilo.

Amaqembu ajwayelekile afaka phakathi I-Lactobacillus futhi I-Bifidobacterium. Iqembu ngalinye linezinhlobo ezahlukene, kanti uhlobo ngalunye lunezinhlobo eziningi.

Kuyathakazelisa ukuthi ama-probiotiki ahlukahlukene abhekana nezimo ezahlukahlukene zezempilo. Ngakho-ke, ukukhetha uhlobo olulungile - noma izinhlobo - zama-probiotic kubalulekile.

Amanye ama-supplements - aziwa njengama-probiotic we-wide-spectrum noma ama-multi-probiotic - ahlanganisa izinhlobo ezahlukahlukene zomkhiqizo ofanayo.

Yize ubufakazi buthembisa, ucwaningo olwengeziwe luyadingeka ezinzuzweni zezempilo zama-probiotic.

Ama-Probiotic aphila ngamagciwane amancane akhulisa impilo uma esetshenziswa ngamanani anele. Kunezinhlobo eziningi ezahlukahlukene, futhi ungazithola ekudleni noma kwizithasiselo.

Ukubaluleka Kwezinto Ezincane Zomzimba Wakho

Umphakathi oyinkimbinkimbi wamagciwane amancane esiswini sakho ubizwa ngokuthi yi-gut flora noma i-microbiota ().

Eqinisweni, isisu sakho siqukethe amakhulu ezinhlobo ezahlukahlukene zamagciwane - eziningi njengokufika ku-1 000, ngokusho kokunye ukulinganisela.

Lokhu kufaka amabhaktheriya, imvubelo namagciwane - ngamabhaktheriya akha iningi.

Iningi lezimbali zamathumbu zitholakala kukholoni yakho, noma emathunjini amakhulu, okuyingxenye yokugcina yomgudu wakho wokugaya ukudla.

Ngokumangazayo, imisebenzi ye-metabolism yezimbali zakho zamathumbu ifana naleyo yesitho. Ngalesi sizathu, abanye ososayensi babiza izitshalo zamathumbu ngokuthi "isitho esikhohliwe" ().

Izimbali zakho zesisu zenza imisebenzi eminingi ebalulekile empilweni. Ikhiqiza amavithamini, kufaka phakathi uvithamini K namanye amavithamini B ().

Iphinde iguqule imicu ibe ngamafutha wamaketanga amafushane afana ne-butyrate, propionate ne-acetate, aphakela udonga lwakho lwesisu futhi enze imisebenzi eminingi ye-metabolic (,).

Lawa mafutha abuye avuselele amasosha akho omzimba futhi aqinise udonga lwakho lwesisu. Lokhu kungasiza ukuvimbela izinto ezingafuneki ukuthi zingene emzimbeni wakho futhi zivuse impendulo yomzimba (,,,).

Kodwa-ke, akuzona zonke izinto ezisemathunjini akho ezinobungane.

Izimbali zakho zesisu zizwela kakhulu ekudleni kwakho, futhi ucwaningo lukhombisa ukuthi i-gut flora engalingani ixhunyaniswe nezifo eziningi (,).

Lezi zifo zibandakanya ukukhuluphala ngokweqile, uhlobo lwesifo sikashukela sohlobo lwe-2, isifo se-metabolic, isifo senhliziyo, umdlavuza obala, i-Alzheimer's kanye nokudangala (17,,,).

Ama-Probiotic - kanye nama-prebiotic fibers - angasiza ukulungisa le bhalansi, aqinisekise ukuthi "isitho sakho esikhohliwe" sisebenza kahle (21).

Izimbali zakho zamathumbu zinamakhulu ezinhlobo ezahlukahlukene zamagciwane. Ama-Probiotic asiza i-gut flora yakho ukuthi isebenze kahle.

Umthelela Wezempilo Yokugaya

Ama-Probiotic aphenywa kabanzi ngemiphumela yawo empilweni yokugaya ukudla ().

Ubufakazi obuqinile busikisela ukuthi izithasiselo ze-probiotic zingasiza ekwelapheni isifo sohudo esihambisana nama-antibiotic (, 24,).

Lapho abantu bethatha ama-antibiotic, ikakhulukazi isikhathi eside, bavame ukuhlangabezana nesifo sohudo - ngisho nangemva kokuqedwa kokutheleleka.

Lokhu kungenxa yokuthi ama-antibiotic abulala amabhaktheriya amaningi emvelo esiswini sakho, aguqula ibhalansi yamathumbu futhi avumele amagciwane ayingozi achume.

Ama-Probiotic abuye alwe nesifo samathumbu (i-IBS), isifo esivamile sokugaya ukudla, ukunciphisa igesi, ukuqunjelwa, ukuqunjelwa, isifo sohudo nezinye izimpawu (,,).

Ezinye izifundo ziphinda ziqaphele izinzuzo ezilwa nezifo zamathumbu ezivuthayo, njengesifo sikaCrohn nesifo sezilonda (ulcerative colitis).

Ngaphezu kwalokho, ama-probiotic angalwa I-Helicobacter pylori izifo, okungenye yezimbangela ezinkulu zezilonda nomdlavuza wesisu (,,,).

Uma njengamanje unezinkinga zokugaya ukudla okubonakala sengathi zinganqotshwa, isengezo se-probiotic kungaba yinto okufanele uyicabangele - yize kufanele ucabange ukubonisana nodokotela wakho kuqala.

Ama-Probiotic ayasebenza ngokulwa nezinkinga ezahlukahlukene zokugaya ukudla, kufaka phakathi isifo sohudo esihambisana nemithi elwa namagciwane kanye ne-IBS.

Umthelela ekulahlekelweni kwesisindo

Abantu abakhuluphele banamabhaktheriya ahlukene esiswini kunalawo anciphile ().

Kuyathakazelisa ukuthi izifundo zezilwane zikhomba ukuthi ukufakelwa indle kusuka ezilwaneni ezinomzimba kungenza izilwane ezikhuluphele zinciphe isisindo (, 36).

Ngakho-ke, ososayensi abaningi bakholelwa ukuthi amathumbu akho amabhaktheriya abalulekile ekunqumeni isisindo somzimba (, 38).

Yize kudingeka olunye ucwaningo, ezinye izinhlobo zama-probiotic zibonakala zisiza ukunciphisa umzimba (39).

Kwesinye isifundo kubantu abangama-210 abanokukhuluphala okuphakathi, okubonakala ngamafutha esiswini okweqile, ukuthatha ama-probiotic I-Lactobacillus gasseri nsuku zonke kuholele ekulahlekelweni ngu-8.5% kwamafutha esiswini ngaphezu kwamasonto ayi-12 ().

Lapho ababambiqhaza beyeka ukuthatha ama-probiotic, bathola amafutha esiswini emuva kungakapheli amasonto amane.

Ubufakazi buphakamisa nokuthi I-Lactobacillus rhamnosus futhi I-Bifidobacterium lactis ingasiza ekunciphiseni isisindo nokuvimbela ukukhuluphala - yize lokhu kudinga ucwaningo olwengeziwe ().

Ngakolunye uhlangothi, ezinye izifundo zezilwane zibonisa ukuthi ezinye izinhlobo zama-probiotic zingaholela ekutholeni isisindo, hhayi ekulahlekelweni (42).

Yize kudingekile ukuthi kwenziwe ucwaningo oluningi, obunye ubufakazi buveza ukuthi izinhlobo ezithile zama-probiotic zingasiza abantu ukuthi banciphise isisindo.

Ezinye Izinzuzo Zezempilo

Kunezinye izinzuzo eziningi zama-probiotic. Zithinta:

• Ukuvuvukala: Ama-Probiotic anciphisa ukuvuvukala okuhlelekile, umshayeli oholayo wezifo eziningi (43).
• Ukudangala nokukhathazeka: Izinhlobo zama-probiotic I-Lactobacillus helveticus futhi I-Bifidobacterium longum kukhonjisiwe ukunciphisa izimpawu zokukhathazeka nokudangala kubantu abane-clinical depression (44, 45).
• I-cholesterol yegazi: Ama-probiotiki amaningi akhonjisiwe ukwehlisa inani eliphelele futhi "amabi" amazinga e-LDL cholesterol (,).
• Ukushaya kwegazi: Ama-Probiotic nawo angadala ukwehla okunesizotha kwengcindezi yegazi (,).
• Umsebenzi we-immune: Izinhlobo eziningana zama-probiotic zingathuthukisa ukusebenza komzimba, okungenzeka kuholele engcupheni yokuncipha kwezifo, kubandakanya nomkhuhlane ovamile (, 51).
• Impilo yesikhumba: Kunobunye ubufakazi bokuthi ama-probiotic angaba wusizo kumqubuko, i-rosacea ne-eczema, kanye nokunye ukuphazamiseka kwesikhumba (52).

Lesi ucezu oluncane kuphela lwezinzuzo eziphelele zama-probiotiki, njengoba izifundo eziqhubekayo zibonisa ububanzi obubanzi bemiphumela yezempilo.

Ngaphezu komthelela wazo ekwehliseni isisindo nasekugayeni, ama-probiotic nawo angathuthukisa impilo yenhliziyo, ukusebenza komzimba kanye nezimpawu zokudangala nokukhathazeka.

Ukuphepha Nemiphumela engemihle

Ama-Probiotic ngokuvamile abekezeleleka futhi athathwa njengaphephile kubantu abaningi.

Kodwa-ke, ezinsukwini ezimbalwa zokuqala, ungahle ube nemiphumela engemihle ehlobene nokugaywa, njengegesi nokungakhululeki okuncane esiswini (53).

Ngemuva kokulungisa, ukugaya kwakho kufanele kuqale ukuthuthuka.

Kubantu abanamasosha omzimba abekeke engcupheni, kufaka phakathi labo abane-HIV, i-AIDS nezinye izimo eziningana, ama-probiotic angaholela ezifweni eziyingozi (54).

Uma unesimo sempilo, thintana nodokotela wakho ngaphambi kokuthatha isithasiselo se-probiotic.

Izithasiselo ze-Probiotic zingadala izimpawu zokugaya ukudla, kepha lokhu kufanele kwehle ezinsukwini ezimbalwa. Zingaba yingozi kubantu abanezimo ezithile zezokwelapha.

Okusemqoka

Ukugcina amathumbu enempilo kungaphezu kokuthatha isengezo se-probiotic.

Ukudla kwansuku zonke nokuzivocavoca umzimba nakho kubalulekile njengoba izinto eziningi zokuphila zithinta ama-gut bacteria akho.

Kodwa-ke, izithasiselo ze-probiotic zinikela ngezinzuzo ezahlukahlukene ezinemiphumela engemihle embalwa - ngakho-ke uma unentshisekelo yokuthuthukisa impilo yakho yamathumbu, zingakufanelekela ukudutshulwa.