Zomwe Gut Yanu Imanena Zokhudza Thanzi Lanu

Zamkati

• Ubale Pakati pa Ma Hormone ndi Mimba Yanu
• Momwe Mabakiteriya M'matumbo Amakhudzira Thupi Lanu Lonse
• Pindulani ma Phindu Onse a Probiotic ndi Rx iyi
• Njira 6 Zopezera Mapindu a Probiotics Kuti Mukhale ndi Thanzi Lanu Lonse
• Momwe Mungasankhire Zowonjezera ndi Ma Probiotic Opindulitsa Kwambiri
• Onaninso za

Kupita ndimatumbo anu ndimachitidwe abwino.

Onani, zikafika pamalingaliro, sizili m'mutu mwanu zokha - zili m'matumbo mwanu. "Ubongo umakhudza kagayidwe kake komanso mosemphanitsa," atero a Rebekah Gross, M.D., katswiri wazachipatala ku NYU Langone Medical Center. Ndipotu kafukufuku watsopano wapeza kuti m'mimba, m'mimba, m'matumbo aang'ono, ndi m'matumbo athu ali ndi mawu akuluakulu pa momwe maganizo athu ndi matupi athu amagwirira ntchito komanso momwe timamvera. (Kulankhula zomwe, kodi munamva kuti mutha kudziganizira nokha kukhala osangalala, athanzi, komanso achichepere?)

"Matumbo ndi gulu lofunika kwambiri la ziwalo zomwe tifunikira kuti tiyambe kuziganizira kwambiri," akutero a Steven Lamm, M.D., wolemba Palibe Matenda, Palibe Ulemerero. "Kuchita izi kungakhale chinsinsi chokhalitsa ndi thanzi lathunthu."

Izi ndichifukwa chake mwina mukumva zambiri zamaubwino a maantibiotiki ...

Ubale Pakati pa Ma Hormone ndi Mimba Yanu

Ngati zikuwoneka kuti m'mimba mwako nthawi zina umakhala ndi malingaliro akeake, ndichifukwa choti umatero. M'matumbo a m'matumbo muli gulu lodziyimira palokha la mamiliyoni mazana mamiliyoni a ma neuron - kuposa momwe msana wakhalira - wotchedwa enteric nervous system. Ndizovuta kwambiri komanso zotsogola kotero kuti asayansi amazitcha "ubongo wachiwiri." Kuphatikiza pa kukhala woyang'anira njira yogaya chakudya, matumbo anu amkati ndi gawo la chitetezo chamthupi lanu (ndani adadziwa?) Ndikukutetezani motsutsana ndi adani akunja monga mavairasi ndi mabakiteriya. "Ndi chotchinga chofunikira kwambiri, chofunikira ngati khungu," akutero a Michael Gershon, M.D., wolemba Ubongo Wachiwiri ndi katswiri wa gastroenterologist yemwe adayambitsa mawuwa.

Maselo omwe ali m'matumbo a m'matumbo amatulutsanso 95 peresenti ya serotonin m'matupi athu. (Zotsalazo zimachitika mu ubongo, kumene timadzi timayendetsa chimwemwe ndi maganizo.) M'matumbo, serotonin imakhala ndi ntchito zosiyanasiyana, kuphatikizapo kulimbikitsa kukula kwa mitsempha ya mitsempha ndi kuchenjeza chitetezo cha mthupi ku majeremusi. (Zogwirizana: Momwe Mungasinthire Mahomoni Mwachilengedwe Kuti Agwiritse Ntchito Mphamvu Zosatha)

Chifukwa cha serotonin, matumbo ndi ubongo zimalumikizana nthawi zonse. Mauthenga apakompyuta amayenda uku ndi uku pakati pa ubongo wamkati ndi dongosolo lamanjenje lamkati. Tikapanikizika, tili ndi mantha, kapena mantha, ubongo wathu umatidziwitsa m'matumbo mwathu, ndipo m'mimba mwathu mumayamba kututuma poyankha. Makina athu am'mimba akakwiyitsa, m'matumbo mwathu mumachenjeza ubongo wathu kuti pali vuto ngakhale tisanayambe kumva zizindikirazo. Asayansi akuganiza kuti zosintha zathu zimakhudzidwa chifukwa cha izi. "M'matumbo akutumiza mauthenga omwe angapangitse ubongo kukhala ndi nkhawa," adatero Gershon. "Muli ndi malingaliro abwino pokhapokha matumbo anu atakulolani kukhala."

Momwe Mabakiteriya M'matumbo Amakhudzira Thupi Lanu Lonse

Makiyi ena - ndi ocheperako - osewera mukulankhulana konseku kwaubongo ndi matumbo ndi tizilombo toyambitsa matenda timene timayendera makoma a m'matumbo, akutero katswiri wa gastroenterologist Gianrico Farrugia, M.D., mkulu wa Mayo Clinic Center for Individualized Medicine. Pali mazana a mitundu ya mabakiteriya m'matumbo; ena mwa iwo amachita zinthu zothandiza monga kuphwanya chakudya m'matumbo ndikupanga ma antibodies ndi mavitamini olimbana ndi matenda, pomwe ena, mabakiteriya owononga amatulutsa poizoni ndikulimbikitsa matenda. (DYK pali chinthu chonga "zakudya za mircobiome?")

M'matumbo athanzi, mabakiteriya abwino amaposa oyipa kwambiri. Koma zomwe zikuchitika m'mutu mwanu zingakhudze kuchuluka. "Mavuto okhudza kutengeka mtima atha kuthandiza kutengera zomwe zimakhala m'gawo lanu la GI," atero a William Chey, M.D., pulofesa wa zamankhwala amkati ku University of Michigan Medical School. Kukhala wopanikizika kwambiri kapena kukhumudwa kapena kuda nkhawa kungasinthe momwe matumbo anu amagwirira ntchito komanso momwe chitetezo chamthupi chanu chimagwirira ntchito, chomwe chimatha kusintha mtundu wa mabakiteriya m'matumbo ang'ono ndi m'matumbo, akufotokoza. Zizindikiro zimatha kuphatikizira kupundana, kuphulika, kutsegula m'mimba, kapena kudzimbidwa. (Zomalizazi zitha kukhala zovuta pazakudya zina, monga keto.)

Mwachitsanzo, matenda opweteka a m'mimba (IBS), matenda omwe amachititsa kupweteka kwa m'mimba, kutsegula m'mimba, ndi kudzimbidwa, nthawi zambiri kumatsagana ndi mpweya ndi kutupa komanso nthawi zina chifukwa cha nkhawa ndi kuvutika maganizo, akhoza kukhala okhudzana ndi kuchuluka kwa mabakiteriya oipa m'matumbo aang'ono. Amayi ali pachiwopsezo chotere, makamaka ngati adachitidwapo zachipongwe kapena kuzunzika ali mwana. Sizidziwika ngati kupsinjika kumayambitsa zizindikiro kapena mosemphanitsa. "Koma awiriwa amadyetsana, ndipo IBS imayaka pamavuto," akutero Gross.

Pindulani ma Phindu Onse a Probiotic ndi Rx iyi

Moyo wathu wopanikizika ukhoza kukhala mdani wathu wamkulu m'mimba mwathu. Malinga ndi a María Gloria Domínguez Bello, Ph.D., pulofesa wa tizilombo tating'onoting'ono ku Rutgers University ku New Brunswick, New Jersey, kuthamanga kwa anthu, komwe kumatipangitsa kudalira zakudya zopanda thanzi komanso kumwa mopitirira muyeso maantibayotiki, akutaya zachilengedwe zathu zamkati kuvulaza; amakhulupirira kuti pali mgwirizano pakati pa mabakiteriya a m'matumbo athu ndi kukwera kwa chifuwa cha zakudya (ndipo mwinamwake kusalolera, komanso) ndi matenda a autoimmune-Crohn's ndi nyamakazi ya nyamakazi pakati pa ena ambiri-m'mayiko otukuka. "Pakakhala kuchepa kwa mitundu yosiyanasiyana ya mabakiteriya am'matumbo, amatumiza ma chitetezo m'thupi lathu kuti atenthe ndikukhala ndi zotupa, zomwe zimayambitsa matenda," akutero Domínguez Bello.

Kuchulukitsa kuchuluka kwa mabakiteriya abwino mu tsamba lathu la GI, potenga zowonjezera zowonjezera zomwe zimapindulitsa ma probiotic ndikudya zakudya zomwe zili ndi maantibiotiki, zitha kuthana ndi mavuto amtunduwu, asayansi akuwonjezeka. Kafukufuku akuwonetsa kuti mitundu yapadera ya mabakiteriya abwinowa amathanso kuchepetsa kukhumudwa komanso nkhawa.

Njira 6 Zopezera Mapindu a Probiotics Kuti Mukhale ndi Thanzi Lanu Lonse

Tonsefe posachedwa tikhala tikupanga zowonjezera zowonjezera ndi ma probiotic opangira matumbo athu kuti athetse matenda aliwonse. (Makonda anu mapuloteni ufa ndi chinthu tsopano, pambuyo pa zonse!)

Pakadali pano, chitani izi kuti matumbo anu-ndi thupi lanu lonse likhale losangalala komanso lathanzi:

1. Yeretsani zakudya zanu.

Idyani fiber zambiri kuchokera ku zipatso ndi ndiwo zamasamba ndikuchepetsanso zakudya zosinthidwa, mapuloteni a nyama, ndi shuga wosavuta, zonse zomwe zimadyetsa mabakiteriya owopsa ndikuthandizira kunenepa kwambiri ndi matenda, anatero Carolyn Snyder, RD, katswiri wa zakudya ku Cleveland Clinic. Sankhani zakudya zomwe zili ndi zosakaniza zochepa kwambiri zomwe zalembedwa pamalemba awo, ndikudula zomwe zili ndi ma probiotics (kuphatikizapo mkaka, sauerkraut, ndi yogati) ndi prebiotics, zomwe ndi zinthu zina zomwe sizingagayidwe (zopezeka mu zipatso zamtundu wapamwamba monga nthochi; mbewu zonse, monga balere ndi rye; ndi ndiwo zamasamba monga anyezi ndi tomato) zomwe zimakhala ngati "feteleza" wa mabakiteriya omwe ali m'matumbo athu kuti apindule kwambiri.

2. Pewani mankhwala osafunika.

Izi zikuphatikizapo mankhwala otsekemera a m'mimba ndi ma NSAID (monga aspirin, ibuprofen, naproxen) komanso mankhwala opha tizilombo (monga amoxicillin kapena tetracycline), omwe amachotsa mabakiteriya abwino ndi oipa. Aliyense amene ali ndi maantibayotiki ayenera kumwa maantibayotiki kawiri kutalitali ngati mankhwala a maantibayotiki kuti ateteze nseru, kutsegula m'mimba, ndi kupindika m'mimba komwe mankhwala angayambitse, kafukufuku akuwonetsa.

3. Kumwa mowa mopepuka.

Kafukufuku wochokera ku Dartmouth-Hitchcock Medical Center adapeza kuti kumwa pang'ono patsiku kumatha kukulitsa chiopsezo chokulira kwa mabakiteriya oyipa m'matumbo ang'onoang'ono ndikupangitsa GI kukhumudwa. Ngati muli ndi matenda otsekula m'mimba, kutupa, mpweya, kapena kuponderezana ndi kumwa pafupipafupi, chepetsani ma cocktails ndikuwona ngati zizindikiro zanu zichepa, anatero wolemba kafukufuku Scott Gabbard, MD (Onani zinthu zina zisanu zomwe zingasinthe ngati mutasiya mowa. )

4. Chitani masewera olimbitsa thupi.

Lowani thukuta la mphindi 30 tsiku lililonse, monga theka la ola lokulitsa zolimbitsa thupi lomwe limakupatsani nthawi yopumula, makamaka mukamachita mantha. "Kuti agwire bwino ntchito, matumbo amafunika kuchita masewera olimbitsa thupi," akutero Gross. "Amakonda kupukutidwa kuti athandizire kusuntha chakudya kudzera m'dongosolo lanu." Mukakhala kuti mulibe nthawi yopita kukayenda, kuthamanga, kapena kalasi ya yoga, tengani mphindi zochepa patsiku kuti mupume kwambiri kapena china chilichonse chomwe chimakuthandizani kupumula.

5. Idyani Zakudya Zosangalala (M'matumbo).

Idyani njira yanu yopita ku thirakiti labwino la GI ndi mndandanda wazowonjezera ma prebiotic wopangidwa ndi Carolyn Snyder, RD, katswiri wazakudya ku Cleveland Clinic. (Zokhudzana: Njira Zatsopano Zowonjezerera Zambiri Zopindulitsa za Probiotic ku Menyu Yanu Yatsiku ndi Tsiku)

• Chakudya cham'mawa: Omelet ndi anyezi, katsitsumzukwa, ndi phwetekere, ndi kagawo ka rye kapena chotupitsa tirigu wonse
• Chakudya chamadzulo: Lowfat Greek yogurt ndi nthochi (Kuti mupindule kwambiri ndi maantibiotiki, yang'anani zopangidwa ndi zovuta Streptococcus thermophilus ndipo Lactobacillus, monga Chobani, Fage, ndi Stonyfield Oikos.)
• Chakudya chamasana: Masamba osakaniza omwe amakhala ndi nkhuku zouma 4 oundana, atitchoku, anyezi, katsitsumzukwa, ndi tomato ndi kuvala mafuta osakaniza a maolivi, viniga wofiira, ndi adyo, ndi mpukutu wonse wambewu
• Zakudya zoziziritsa kukhosi: Hummus ndi kaloti mwana kapena belu tsabola
• Chakudya chamadzulo: 3 ounces nsomba yokazinga ndi mandimu-yogati msuzi, mpunga wofiira, ndi saladi wobiriwira ndi anyezi ndi tomato (Kuti mupange msuzi wa mandimu-yogati, sakanizani 3/4 chikho cha yogurt ya mkaka wonse, supuni 2 za azitona, supuni 1 yatsopano madzi a mandimu, supuni 1 yodulidwa chives, 3/4 supuni ya supuni ya grated mandimu, ndi 1/4 supuni ya supuni mchere.)
• Chotupitsa usiku: Kagawo ka mkate wambewu zonse wokhala ndi chiponde (kapena batala womwe mumakonda) ndi nthochi

6. Ganizirani za ma probiotic supplement.

Ngati makina anu a GI ndi makina opaka mafuta ambiri ndipo mukumva bwino, mwina simukufuna mankhwala opangira ma probiotic, Gross akuti. Koma ngati muli ndi zizindikilo za matenda, monga IBS, kapena dokotala wanu amalimbikitsa, funani chowonjezera. "Ngati pali chisonyezero cha ma probiotic omwe angakhale othandiza, ndimapereka lingaliro lakufuna zopangidwira zomwe zilipo Bifidobacteria kapena zovuta za Lactobacillus," akutero Gross.

Momwe Mungasankhire Zowonjezera ndi Ma Probiotic Opindulitsa Kwambiri

Ndikofunika kukumbukira kuti maubwino akuluakulu a maantibiotiki amapezeka m'mabakiteriya okhala ndi zamoyo zokha - sangakuthandizireni ngati atamwalira. Mukamagula komanso kugwiritsa ntchito mankhwala owonjezera m'matumbo ...

• Onani tsiku lothera ntchito. Simukufuna chowonjezera chomwe chadutsa moyo wa zamoyo zomwe zilimo. (Zogwirizana: Upangiri Wanu ku Zowonjezera Zapamwamba Zotsogola ndi Pambuyo pa Ntchito)
• Pezani CFU yokwanira. Probiotic potency imayesedwa m'magawo omwe amapanga njuchi. Yang'anani mlingo wa 10 mpaka 20 miliyoni CFUs.
• Sungani bwino. Kuti asunge kukhulupirika kwawo, ma probiotics amayenera kusungidwa pamalo ozizira, owuma kutali ndi mpweya. Maantibiotiki ambiri amagulitsidwa mufiriji ndikusungidwa m'firiji kwanu (onani chizindikiro cha malangizo osungira).
• Khalani osasinthasintha. Magawo anu am'mimba ndi malo osakhazikika ndipo kugwiritsa ntchito ma probiotic tsiku ndi tsiku kudzaonetsetsa kuti mukuyesetsa kuti mukhalebe oyenera.

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