Ukuba awunakuva ngokubanzi ngamagciwane akho, inxalenye yeflothi yakho yamanzi , amathuba okuba uvile ngokubanzi malunga nesi sihloko kwikamva. Ezi bhaktheriya ezidlulileyo ngaphambili zidibaniswe neendlela ezahlukeneyo zempilo kunye neengxaki zezempilo. Njengoko ulandela kunye nesayensi ebonakalayo uya kufuna ukuqinisekisa ukuba wenza konke onokukwenza ukuze uqinisekise ukuba ama-bacteria akho asempilweni anempilweni njengokuba unako.
Apha siza kujonga into eyaziwayo ngamagciwane akho emanzini, yintoni eyithumela ngaphandle kwemali kunye noko kukunceda ukuba iphumelele.
Yintoni i-Gut Flora?
I-flora yamanzi yenza ihlabathi lezinto ezincinci ezithatha isisu sethu sesisu. Kuqikelelwa ukuba kukho i-100 trillion zala ma microorganisms, ezibizwa ngokuba yi-microbes. Zihlala zenziwe ngeendlela ezahlukeneyo zebhaktheriya, kodwa kukho ezinye iifungi kunye neprotozoa. Ulwalamano lwethu kunye neentyantyambo zezityalo ezisemgangathweni lubonwa njengenye yezinto ezixhamlayo. I-flora yamanzi ingathunyelwa kwakhona njenge-microbiome, microbiota okanye i-microflora.
Uphando olwenziwe ngamanzi aluhlaza lufumene ukuba asizalwanga ngeentyatyambo, kodwa iintsana ezisandul (Kukho uphando olusenyakatho lokuba iintsana ezizalwe ngecandelo lesigxina zibonisa ukungafani kwindlela yokwenza imifuno yazo).
Ukwahlukana kuye kwafunyaniswa phakathi kweentyantyambo zezilwanyana ezincelisayo kunye nabantwana abancinciweyo. Xa iintsana zikhulile, ezenzeka ngaphantsi kweminyaka emibili, iintlobo zabo ezifuywayo zijonge ngokungafani neentlobo ezindala.
Iingcamango zomlambo zicingelwa ukuba:
- Ukukhuthaza ukugonya
- Gcina ii-bacteria eziyingozi
- Khuthaza isistim somzimba
- Hlanganisa iivithamini ezithile
- Ukuxhaswa kwamathambo
- Uncedo lokufumana izondlo
Iimvakalelo Zenza Ubhaktiriya
Kwimeko yempilo ephezulu, kukho i-balance balance in the benefits of bacteria zigcina iintlobo ezinokubangela ingxaki. "I- intestinal dysbiosis " ibinzana elisetyenziswe ngabaphandi ukuba bachaze imeko ecinga ngayo apho kukho ukugqithisa kweengxaki ezinzima. Utshintsho lunokubonwa ekwenzeni izityalo ngokwabo, ukuba zisasazwa njani kunye nendlela ezisebenza ngayo.
Ezi zinto zilandelayo zonke zichithwa ukuba zinefuthe elibi kwimpilo yamathumbu emathumbu emathumbu:
- Ukusetyenziswa kwamagciwane
- Ukutya kwangoku
- I-Peristalsis ukungasebenzi
- Uxinzelelo lomzimba
- Ukukhathazeka kwengqondo
- I midiyo
Xa ama-bacterial Gut ehamba kakubi
Abaphandi baye babona ubudlelwane phakathi kwe-intestinal dysbiosis kunye neentlobo ezahlukeneyo zezifo ezingapheliyo. Kakade ke, njengoko ukhangela uluhlu olulandelayo, unokuba ungacingi ukuba kuyamangalisa ukubona izifo ezimbini zesisu. Yintoni enokuza kumangaliswa yizona ziqhagamshelo kwezinye iimeko ezingapheliyo, iinkqubo zezempilo ezingapheliyo. Iingcamango zangoku kukuba i-dysbiosis inomdla kwi-response immune response system edlala indima kwiimpawu ezingapheliyo zezi ngxaki.
Ukukhawulela uphando kukhangele indima yokuba impilo yeentlanzi zamanzi igxininisa ukunyameka kwamathumbu emathunjini (kunye neaky gut syndrome) kunye nendlela ehambelana ngayo nesifo esisodwa.
- Ankylosing Spondylitis
- Eczema
- Isifo soBugulayo esibangelisayo (IBD)
- I-Irritable Bowel Syndrome (IBS)
- Irheumatoid arthritis
Indlela yokuphila iinguqu zeeBhaktriya eziMpilo eziPhilile
Ngokusekelwe kwinto eyaziwa ngophando ukuya kutsho malunga nento eyenza ibhaktheriya enempilo kwaye engafanelekanga, utshintsho olulandelayo lunokukunceda ukwandise impilo yelizwe lakho eliphakathi:
- Ukugcina i-antibiotics isebenzise ubuncinci. Ngokuqinisekileyo, kufuneka uqaphele ugqirha wakho ukuba unemiqondiso yesifo esibi, kodwa landela iingcebiso zabo kwaye ungagxininisi kwimithi ye-antibiotics yezifo zentsholongwane.
- Funda izakhono zokulawula uxinzelelo. Ubomi bwanamhlanje buzele ubuninzi beengcinezelo. Unokufunda izakhono zokujongana nale mingeni ngendlela eyenza ukuba ungagqoki ngaphantsi kwaye uphuke emzimbeni wakho.
- Ukuba kuyimfuneko, thabatha iprobiotics. Izibonelelo zeprobiotic ziqulethe iintsholongwane eziye zachongwa njengenzuzo kubantu. Nangona uphando malunga neenzuzo zeprobiotics luxutywe, kwaye kuze kube yimhla, akukho luphando olunzulu lokuba banokutshintsha i-makeup ye-flora yakho yegulane, ngokuqhelekileyo bayanyamezeleka kwaye baye baboniswa ukuphucula iimpawu kubantu abahluphekayo IBS. Njengawo onke amanqanaba okunciphisa i-counter, qiniseka ukufumana imvume kumgqirha wakho ngaphambi kokusetyenziswa.
I-Gut Bakteria kunye nokutya
Nangona uphando kulommandla luqala kuqala, ukutshintshwa kokutya okulandelayo kunokuba luncedo ekugcineni ubumnandi bakho bhaktheriya bonwabile kwaye ngokuqinisekileyo akuyi kukulimaza:
Nciphisa ishukela kunye ne-carbohydrates ecocekileyo. Ezi zixhobo zokutya zidibanisa ne-gut gut bacteria ngokusebenzisa inkqubo yokuvumba kwaye zinokufaka isandla kwiimpawu ezigqithisileyo zegesi kunye nokubetha.
Yazi i-prebiotics. Njengoko uva ngakumbi nangakumbi malunga nokugaya amabhaktheriya, uya kuba nokuva nangakumbi malunga nama-prebiotics. I-Prebiotics yizithako ekudleni okukhuthaza ukukhula kweentyityalo ezinobuncedo. I-prebiotics ifunyanwe ngokubanzi kwiimifuno kunye neziqhamo eziphezulu kwi-fiber e-soluble ne-insoluble. Amanye amagama amabini amabhuthi "i-fructo-oligo-sacharides" kunye ne "inulins;" Ukutya kunye nalezi zixhobo ze-prebiotiki zibonakala zikhetheke kakhulu kwiindawo ezisemgangathweni. Nazi ezinye izibonelo:
- Artichokes
- I-asparagus
- Ubhanana
- Blueberries
- Chicory
- Igalikhi
- Leeks
- Anyanisi
- Rye
Yidla ukutya okunomsoco. Ukutya okunotyiweyo kukutya oku sele kukho ngaphakathi kuzo iindawo ezinokuxhamla kwiibhaktheriya. Oku kungathi kunzima, kodwa njengoko ukhangele uluhlu, mhlawumbi uyazi kakuhle imimiselo emibili:
- Kefir
- Kimchi
- Kombucha
- I-Sauerkraut (ayinakunqotshwa, inkohlakalo eluhlaza, engavumelekiyo kwisigaba sefriji esitolo sevenkile)
- Yogurt
Cinga ngethambo lomzimba: Nangona uphando luninzi, oogqirha abaninzi bezempilo bayakuxhasa umhluzi wesifuba nje ngokuba uphilisa kakhulu .
Imithombo:
Galland, L. & Barrie, S. "I-intestinal Dysbiosis kunye neengxaki zeZifo" kwiWebhsayithi yeZibonelelo zeMpilo.
Gibson, G. & Roberfroid, M. "Ukumodareyitha kweDetary ye-Human Colonie Microbiota: Ukuzisa i-Concept of Prebiotics" I- Journal of Nutrition 1995 1401-1412.
Gibson, G., et.al. "Ukumodareyitha kweendlovu ze-microbiota yamakholoni yabantu: ukuhlaziywa kwengqiqo ye-prebiotics" Iingxelo zoPhando lweZondlo 2004 17: 259-275.
I-Hawrelak, i-JA & Myers, i-SP "Iingxaki ze-Intestinal Dysbiosis: Ukuphononongwa" Uhlolo loNyango lwezonyango 2004 9: 180-197.