Nguwe nje kunye ne-100 trillion bhakteria? I-prebiotiki , iprobiotiki , i-symbiotic - ithetha ntoni-wena kunye nempilo yakho? Ukufundwa kwamanzi amabhakteria kunye neprobiotiki ziphulaphula. Ukuxhatshazwa ngamagciwane, ukuhla kweentlobo ezahlukeneyo, njengento ekhethekileyo njengeminwe yakho yeminwe, kunye nokuguqulwa ngokuguquguqukayo kwimijikelezo yosuku lwakho, i-microbiome yomzimba - ibhaltriya - ibaluleke kakhulu nesihloko esiphambili sempilo.
Eyaziwayo kwixesha elidlulileyo njengama-gutter bacteria kunye ne- gutro flora , i- microbiota , okanye i- microbiome , iqoqo leentlobo ezi-1000 ezihlukeneyo zebhaktheriya ezibaluleke kakhulu kwimpilo yabantu. Biphila ngokubanzi kwicandelo elincinci lomzimba. Kukho iibhaktheriya kwesikhumba sakho, emiphakeni yakho nakwezinye iindawo zomzimba. Ezi bhaktheriya zinathi ukususela ekuqaleni: i-placenta ine- microbiome yayo kwaye icingelwa ukuba inempembelelo kwimpilo yabantwana.
Uphando luqhubeka lubonisa ukubaluleka kwe-microbiota kwimpilo yethu. I-Microbiota ngoku iqwalaselwe ezinye iingcali ukuba zibe yilungu langempela emzimbeni.
Iminye yemisebenzi ye-microbiome enempilo ibandakanya:
- I-Microbiota inceda ukunxibelelanisa nokuxhasa umsebenzi ojongene nomzimba kunye nokusempilweni, kwaye uncede amathambo emathunjini avikele
- I-Microbiota incedisa ekutyeni, ukunciphisa ukuvuvukala, nokunciphisa ukuphendula okuvuthayo
- IiVithamini, ezinjengevithamini B kunye neK, zihlanganiswa kwi-microbiome
- I-Microbiota inqanda kwaye inqande ukukhula kunye nokugqithiswa kweebhaktheriya eziyingozi
- Ukutshintshwa kwezinto eziphathekayo ze-microbiota ezicebileyo - ezaziwa ngokuba yi-Fecal Bacteriotherapy okanye i-Fecal Microbiota Transplantation - kwizigulane ezithintekayo izifo ezibangelwa yiClostridium difficile ziye zafakazela ukuba unyango olukhawulezayo, olungabizi, kwaye lunempumelelo kakhulu ekupheliseni le ntsholongwane nokubuyisela i-microbiome enempilo
Ngenxa yeenzuzo eziphambili zezempilo, ukunyamekela i-microbiome yethu kufuneka ibe yintloko ephambili. Ngelishwa, kukho iindlela ezininzi eziphazamisa i-microbiome enempilo, kunye nokusetyenziswa kakubi kwe-antibiotic, kunye nokutya ekuphezulu kwoluhlu.
UKUSEBENZISWA KWE-ANTIBIOTIC KUNYE NOKUBHUNGA KWI-MICROBIOME
Antibiotics ziyi-antibiotic. Bazama ukunciphisa nokubulala ibhaktheriya emzimbeni womntu. Nangona bekwazi ukusindisa ubomi, kubalulekile ukuqonda ukuba i-antibiotics ayicalucaluli phakathi kwamabhaktheriya "amahle" kunye "namabi".
Ukusetyenziswa ngokugqithiseleyo kunye nokugqithiswa kwemithi ye-antibiotics kuye kwakhokelela ekuphuhlisweni kwee-bhakteriya ezingabonakaliyo ezinobungozi. Amacandelo okuLawula nokuVikela (i-CDC) uyaqhubeka exwayisa malunga nefuthe lokusetyenziswa kakubi kwee-antibiotics emhlabeni jikelele:
- I-antibiotics ayiphumelelanga ne-bacteria.
- Iibhaktheriya ezinobungozi zikhawuleza zidlula iizityalo ezikhuselekileyo kwezinye iindidi zebhaktheriya, ezibangela ukuphuhliswa kwe "superbugs".
- Amatyala abulalayo e-gonorrhea kunye nesifo sohudo kubangelwa yi-superbugs ezingakhuselekanga neziyobisi. Isifo sofuba esinganyangekiyo sikhula.
- Iindleko zokunyanga ulwasulelo lwabantu ziyaqhubeka zanda njengoko iintlobo ze-antibiotics zangaphambili zisebenzisayo.
- Iintsholongwane zithathwa imihla ngemihla ngezigulane ezingenakudinga. Ikhosi ye-antibiotics iyanciphisa i-microbiome eyahlukileyo kwaye iyanciphisa umsebenzi we-microbiota.
- I-antibiotic asele kwizidakamizwa ezondliwe kwizilwanyana ezidliwayo zingancedisa ukuphuhliswa kwe-superbugs ezinobungozi, kwaye zingenise ukungena kwamanzi.
Kwisifundo esibalulekileyo ngokukhethekileyo, abaphandi baqhagamshelana nokusetyenziswa kwamagciwane kuma-children, utshintsho kwi-microbiota, kunye nezifo ezikhulile zivela ngenxa ye- dysbiosis . I-Dysbiosis ukungalingani kwi-microbiome ukuba omnye umsoli njengesizathu sokuphuhliswa kweemeko ezibandakanya izifo zesifo seengqondo (i-IBS), izifo ezithintekayo, i-colitis, umhlaza, isifo esingapheliyo, ukugula, nezinye izifo.
YINTONI ONOKENZA YOKWENZA IMPILO?
Nguwe odlayo. Kwenene.
Into oyidlayo ihlelwe, ichongwe, kwaye ihlanganiswe ngumzimba wakho. Ukutya okuhlukahlukeneyo kunye okunomsoco kuyadingeka ukuze ulondoloze impilo kunye nempilo.
I-prebiotics kunye neprobiotiki ziimveliso ezifunyenwe ngokwemvelo, kunye nezibonelelo, ezinokuphucula ukutya, kunye nempilo yonke. I- synbiotic yinto yokutya okanye isongezelelo equle zombini i-prebiotics kunye neprobiotic.
Abaninzi baseMerika badla ukutya baze bathathe izongezo eziqulethe iinkcubeko ezinobungozi njengendlela yokuncedisa ukugaya, okanye ukulandelelanisa isistim somzimba emva kokusetyenziswa kweziyobisi zamachiza. Nangona iziphumo ezithile ziqinisekisiwe, izongezelo zeprobiotic ngokuqhelekileyo zibonwa zikhuselekileyo kwaye ziyafumaneka kwiindawo zemarike.
Ukongezelela kobubungqina obuchazela impembelelo enempilo ye- probiotics emzimbeni, kuquka impilo yengqondo, uphando olunye luhlolisise uxhumano lwengqondo yesifo kwaye lufumene i-probiotiki lunokunciphisa uxhalabuntlalo loluntu kumngcipheko ophezulu.
Unokukhuthaza impilo yokutya ngokutya, ukutya okunempilo, ukulandela ukutya okunokulinganisela, nokuhlala uncike. Uhlolisiso lwe-2013 lufumene ukuhlukahluka kwezinto ezincinci kwiintlobo zasemanzini abantu abaxhomekeke.
Ukunciphisa uxinzelelo olubanzi luyi-immune system kunye ne-booster yezempilo.
Zama ukuphepha izinto ezibulala ibhaktheriya ezinobuncedo, njengama-antibiotic. Iyeza-antibiotics ziyimpilo-basindisi kulabo abayidingayo-kodwa ukuba unomkhuhlane oqhelekileyo, umkhuhlane, okanye ezinye izifo zonyango, umzekelo-i-antibiotics yinkcitho yemali ... kunye ne- microbiome yakho.
IIMPILO ZOKUPHILA KWEENKQUBO ZOKUDLA
Qiniseka ngokukhetha ukutya okukuphakelayo-kunye nabangani bakho abangama-100 trillion. Cinga oku kulandelayo:
- I-prebiotiki: Xa befika emathunjini akho, ama-probiotics adinga i-snack. I-prebiotics yimizimba enokuvuthayo eyondla i-probiotic bacteria. Ekufikeni, i-prebiotics idibene kunye neprobiotics ukunceda i-microbiota isekele umphathi wayo-wena. Ukutya okucebileyo kwi-prebiotiki kubandakanya i-artichokes, i-plums, i-apula, i-tomato, i-leeks, i-anyanisi, i-garlic, iibhanana, i-honey, iigrafu ezipheleleyo njenge-oats, ingqolowa, i-rye, ne-bran. Kwakhona, khangela ukutya okunamaqabunga, njengemigxa ye-broccoli. (Khumbula ukupheka okanye ukupheka ngokulula, ukunciphisa i-goitrogenic.)
Xa uhlola amalebula, khangela i- inulin . Efunyenwe kwisityalo esingaphezu kwama-30,000, i- inulin yintlobo yesityalo kunye ne-prebiotic esetyenziswa rhoqo njengesongezo sokutya ukwenyusa i-fiber kunye nomsebenzi.
- Iprobiotiki: iiProbiotics ziphila ezincinci ezinokuthi zibonelele ngenzuzo yempilo xa zibonelelwa ngemali efanelekileyo. Iimveliso ezininzi ngoku zibiza ukuba zinike iindawo eziphilayo-kuquka i yogurt. Uninzi lweprobiotic oluqulethe ukutya luyimveliso ethelekileyo, kwaye zibandakanya i-yogurt, isiselo sokusela ubisi olubizwa ngokuba yi-kefir, umkhiqizo we-soybean ovuthiweyo othi tempeh, kunye neentshizi ezincinci. Ukugcina okulungileyo kokugqibela, ewe, kuyinyani, i-tsokolate emnyama ineprojetictic properties.
- Ukutya okunamafutha: I- yogurt ikhiqizwa ngokusebenzisa inkqubo yokuvumba. Ezinye ukutya okunokuvuthwa ziveliswa ngokudibanisa imifuno kunye neentlobo zeLactobacillus , okwandisa izinga le-vitamin kwaye liphucula ukugaya. Eyasetyenziselwa imbali ngaphambi kokugcoba kunye nokuveliswa kwefriji, ukuvumba kungalondoloza imifuno enjengephephapele, iklabishi, igalikhi, anyanisi, iolive, ukhukhamba, izaqathe kunye neeripips. Kwakhona, qwalasela ezinye iimveliso ezivuthiweyo ezifana ne-kombucha, i-kimchi, i-sauerkraut kunye ne-miso.
- I-Synbiotics: Ukutya kunye nemveliso edibanisa i-pre-and probiotics ibizwa ngokuba yi- synbiotic . Iimbini ezinobumnandi ezibandakanya i-yogurt kunye nebhanana, i-yogurt kunye neenhlamvu, i-kombucha kunye nembewu ye-chia, i-feta cheese kunye ne-anyanisi, okanye iimbotyi kunye ne-pickles. Sebenzisa yakho ingcamango-kunye ne-taste buds-ukuza kunye nokudibanisa okusebenza kuwe.
UKUSEBENZISWA KWEZINTLOKO
Nangona i-prebiotic kunye neprobiotiki zininzi kwiindawo ezahlukeneyo zokutya, kusenokungabi lula ukufumana okwaneleyo kwezi zinto ekudleni kwakho kwansuku zonke. Kwimeko apho, unokufuna isongezelelo seprobiotic. (Unokufunda okungakumbi malunga neeprobitics kwinqaku likaDkt. Cathy Wong, i- Acidophilus kunye neProbiotics .
Gcina ukhumbule ukuba ufuna ukufumana izongezelelo ezifanelekileyo, ezingenakuhlala zilula. Kwakhona, uqaphele ngokuzaliswa okungafunekiyo kunye nezinye izithako. (Ngokomzekelo, ngoku kutshanje, iqela lezinzululwazi lifumene i-gluten kwi-probiotic supplements ebizwa ngokuthi "i-gluten-free").
Ezinye iingcebiso ezikhawulezayo zokukunceda ugcine i-microbiome yakho impilo iquka:
- Xoxa nomboneleli wakho wezempilo ngaphambi kokuba uthathe isongezelelo seprobiotic, ingakumbi ukuba unesifo okanye imeko.
- I-microbiome yakho iyingqayizivele, kwaye akukho ndlela efanelekileyo ye-microbiome, ngaphandle kweyodwa eyahlukileyo kwaye iphilile.
- Khangela uphawu lwe-Live & Active Cultures kwi-National Yogurt Association (NYA).
- I-yogurt enefriji ingenakho-okanye ayinakho-ibe neenkcubeko eziphilayo ngokuxhomekeke ekusebenzeni.
Kwizigulane ze-thyroid, uphando lubandakanya ubudlelwane phakathi kwempilo ye-gut kunye nokuzimela, kunye ne- ally, isifo se-thyroid. Uphando luqhubeka luhlola iingqinano phakathi kokungalingani kwe-microbiome, ukukhulelwa kwesifo esiswini / ukunyamezela ngamathumbu , kunye nesifo se-thyroid.
Ibhaktheriya ngabahlobo bethu-ngaphandle kokuba bekhona. Inhlonipho enempilo yendima ebalulekileyo, indima ebalulekileyo eyenziwa yi-microbiota ibalulekile. I-pre-probiotics, ekudleni kunye nasezincediseni, kusinceda sihlale sinobudlelwane obuhle kunye nendawo yethu-ngaphakathi nangaphandle.