Kulumikiza Kodabwitsa kwa Gut-Brain Komwe Kukuchitika Mkati Mwathupi Lanu

Zamkati

• Kodi Gut-Brain Connection Ndi Chiyani?
• Kodi Mgwirizano Wolumikizirana Ndi Ubongo?
• Zomwe Mungachite Kuti Mugwirizane ndi Gut-Brain
• Sungani diary ya chakudya.
• Idyani fiber zambiri.
• Yang'anani pa zakudya zonse.
• Onjezani zokometsera zazikulu pazakudya zanu.
• Idyani nkhawa.
• Chitani ma ABC anu.
• Onaninso za

Masiku ano, zimamveka ngati aliyense ndi amayi awo amatenga ma probiotics kuti azidya komanso thanzi lawo lonse. Zomwe poyamba zinkawoneka ngati zothandiza koma mwinamwake zowonjezera zosafunikira zakhala malingaliro ofala pakati pa akatswiri a zaumoyo odziwika bwino komanso ophatikizana. Palinso mankhwala osamalira khungu - komanso (chenjezo la spoiler!) Dermatologists amati ndizoyenera kugwiritsa ntchito. Ngakhale crazier, asayansi ayamba kuphunzira kuti mabakiteriya omwe ali m'matumbo anu samangokhudza moyo wanu watsiku ndi tsiku kudzera chimbudzi, komanso momwe mumamvera mwamaganizo tsiku ndi tsiku.

Apa, akatswiri apamwamba pamundawu amafotokoza kulumikizana kwa m'matumbo-ubongo, kapena momwe matumbo anu amakhudzira ubongo wanu, kupita patsogolo kwa sayansi kutsimikizira kulumikizana kwawo, ndi zomwe mungachite.

Kodi Gut-Brain Connection Ndi Chiyani?

Shawn Talbott akufotokoza kuti: "Malo olumikizira m'matumbo amatanthauza kulumikizana komanso kulumikizana pafupipafupi pakati pa" ubongo wathu ": womwe aliyense amadziwa za mutu wathu, komanso womwe tangopeza kumene m'matumbo athu. Ph.D., katswiri wodziwa zamoyo. Kwenikweni, m'matumbo-ubongo axis ndi chimene chimagwirizanitsa chapakati minyewa (ubongo ndi msana) ndi "ubongo wathu wachiwiri," womwe umakhala ndi minyewa yolimba, yovuta kuzungulira m'mimba, yotchedwa enteric nervous system, Pamodzi ndi mabakiteriya omwe amakhala mgulu lathu la GI, lomwe limadziwikanso kuti microbiome.

"Tizilombo ting'onoting'ono / ENS / m'matumbo amalumikizana ndi ubongo kudzera mu 'axis,' kutumiza ma sign kudzera munthawi yolumikizana yamitsempha, ma neurotransmitters, mahomoni, ndi ma cell amthupi," Talbott akufotokoza. Mwanjira ina, pali misewu iwiri pakati pamatumbo anu ndiubongo wanu, ndipo olumikizira m'matumbo ndi momwe amalumikizirana.

"Tidali kuganiza kuti mauthenga amatumizidwa makamaka kuchokera kuubongo kupita ku thupi lonse," akutero a Rachel Kelly, wolemba nawo The Happiness Diet. "Tsopano, tikuzindikira kuti m'mimba umatumizanso mauthenga ku ubongo." Ichi ndichifukwa chake zakudya zomwe zikuwoneka ngati zofunika kwambiri paumoyo wamaganizidwe, chifukwa ndiyo njira yayikulu yothandizira ma microbiome am'matumbo. (Zokhudzana: Momwe Mungakulitsire Thanzi Lanu - komanso Chifukwa Chake Kofunika, Malinga ndi Gastroenterologist)

Pali njira ziwiri zoyambirira m'mimba kulumikizirana ndi ubongo (zomwe zikudziwika pano). "Pali ma neurotransmitters asanu ndi atatu omwe amakhudza chimwemwe, kuphatikizapo serotonin ndi dopamine, melatonin yochititsa kugona, ndi oxytocin, yomwe nthawi zina imatchedwa hormone yachikondi," anatero Kelly. "M'malo mwake, 90% ya serotonin imapangidwa m'matumbo mwathu komanso mozungulira 50% ya dopamine." Ma neurotransmitterswa amazindikira pang'ono momwe mumamvera tsiku ndi tsiku, kotero ndizomveka kuti ngati ma microbiome sakuyenda bwino komanso ma neurotransmitters sakupangidwa bwino, thanzi lanu lamalingaliro likhoza kuvutika.

Chachiwiri, pali minyewa ya vagus, yomwe nthawi zina imadziwika kuti "foni" yolumikiza ubongo ndi matumbo. Zimayenda mbali zonse za thupi kuchokera ku ubongo kupita pachifuwa ndi pamimba. "Ndizomveka kuti ubongo umayang'anira zambiri zomwe m'matumbo amachita, koma matumbo enieni amathanso kukhudza ubongo, kotero kuti kulankhulana ndi njira ziwiri," akutero Kelly. Kukondoweza kwa mitsempha ya Vagus nthawi zina kumagwiritsidwa ntchito pochiza khunyu komanso zovuta kuchiza, motero kulumikizana kwake ndi zomwe zimakhudza ubongo zimakhazikika.

Kodi Mgwirizano Wolumikizirana Ndi Ubongo?

Tikudziwa kuti pali mgwirizano pakati pa ubongo ndi matumbo. Momwe kugwirizanako kumagwirira ntchito ndi lingaliro logwira ntchito. Talbott akuti, "palibe mfundo iliyonse pakadali pano yokhudzana ndi kukhalapo kwa ubongo wam'mimba," ngakhale akunena kuti madokotala ambiri sanaphunzire za izi kusukulu chifukwa ndi sayansi yomwe yachitika posachedwapa.

Malinga ndi kunena kwa Talbott, padakali zinthu zina zofunika zokhudza kugwirizana kwa m’matumbo ndi ubongo zimene asayansi akuyesera kuti adziwe. Choyamba, sadziwa kuti angayese bwanji "zabwino" motsutsana ndi "zoipa" m'matumbo a microbiome kapena momwe angakhazikitsire bwino. "Pakadali pano, tikuganiza kuti ma microbiomes atha kukhala ngati zala zazala, koma pali njira zina zomwe zimagwirizanitsidwa ndi" zabwino "motsutsana ndi" zoyipa "," akutero.

Pali maphunziro ambiri owonetsa kugwirizana pakati pa mikhalidwe yokhudzana ndi ubongo ndi tizilombo tating'onoting'ono ta m'matumbo, koma maulalowo sakufotokozedwa momveka bwino pakadali pano. "Pali umboni wochirikiza kuyanjana kwa microbiata-m'matumbo-ubongo komanso momwe kusokonezeka kwa kulumikizanaku kumapezeka mwa odwala omwe ali ndi nkhawa, kupsinjika maganizo, ADHD, autism, ndi dementia kungotchulapo zochepa," akutero Cecilia Lacayo, MD, wothandizira wovomerezeka ndi bolodi. dokotala. Ndikofunika kuzindikira, komabe, kuti zambiri za kafukufukuyu zachitika mu mbewa, zomwe zikutanthauza kuti maphunziro aumunthu amafunikira kuti ziganizo zisanachitike. Komabe, pali kukayika kosaneneka kuti ma microbiomes am'matumbo ndi osiyana ndi anthu omwe ali ndi izi.

Kachiwiri, akufufuzabe kuti ndi mitundu iti ya mabakiteriya (aka pre- ndi ma probiotics) omwe amathandiza kwambiri pazinthu ziti. "Tikudziwa kuti ubwino wa ma probiotics ndi 'wodalira kwambiri.' Mitundu ina ndi yabwino kupsinjika (monga lactobacillus helveticus R0052); ina ndi yabwino kukhala ndi nkhawa (monga bifidobacterium longum R0175); kapena kuchepetsa kutupa kapena cholesterol kapena gasi, "anatero Talbott.

Mwanjira ina, kungomwa maantibiobio, ambiri, sikungakhale kothandiza pamaumoyo amisala. M'malo mwake, muyenera kutenga yolunjika, yomwe dokotala wanu atha kukuthandizani kusankha ngati angafufuze kafukufuku waposachedwa kwambiri.

Zomwe Mungachite Kuti Mugwirizane ndi Gut-Brain

Kodi mungadziwe bwanji ngati mavuto amisala amalumikizidwa ndi thanzi lanu lamatumbo? Chowonadi ndi chakuti, simungathe - panobe. "Pali mayeso a izi, koma ndi okwera mtengo ndipo amangokupatsani chithunzithunzi cha microbiome yanu panthawiyo," akufotokoza Kelly. Popeza ma microbiome anu akusintha, zambiri zomwe mayesowa amapereka ndizochepa.

Chinthu chabwino kwambiri chomwe mungachite kuti mulumikizane ndi ubongo wanu, akatswiri amavomereza, ndikuyika patsogolo zakudya zathanzi kuti mulimbikitse microbiome yathanzi. Vanessa Sperandio, Ph.D., pulofesa wa sayansi ya tizilombo tosaoneka ndi maso pa yunivesite ya Texas Southwestern Medical anati: “Pamene [chakudya chanu] chizikhala chopatsa thanzi, m’pamenenso mumakhala ndi mwayi wopeza tizilombo toyambitsa matenda m’matumbo anu. Pakatikati, izi zimathandizanso m'matumbo anu kupanga serotonin yokwanira kuti mukhale osangalala komanso kuti mukhale ndi thanzi labwino.

Kupatula apo, mphamvu yomwe chakudya imapanga pathupi lanu ndi ubongo ndi yamphamvu kwambiri kotero kuti "zomwe mumadya zimakhudza mabakiteriya a m'matumbo anu mkati mwa maola 24, ndipo kapangidwe ka microbiome yanu imayamba kusintha," akutero Uma Naidoo, M.D. Uwu Ndiye Ubongo Wanu pa Chakudya ndi wotsogolera wa Nutritional & Lifestyle Psychiatry Clinic ku Massachusetts General Hospital. "Popeza kuti m'matumbo mwanu mumalumikizidwa mwachindunji ndi ubongo wanu kudzera mumitsempha yam'mimba, momwe mungasinthire." Umu ndi momwe mungadyere kuti mukhale ndi mawonekedwe owoneka bwino komanso kuti GI yanu ikhale yolimba. (Zogwirizana: Kodi Zakudya Zakudya Zochepa Kwambiri Ndi Njira Yabwino Yolimbikitsira Thanzi Labwino?)

Sungani diary ya chakudya.

“Njira yabwino yofikira nthaŵi yaitali ndiyo kuphunzira kumvetsera thupi lanu,” anatero Kelly."Khalani wapolisi wofufuza wanu polemba buku lazakudya kuti muyambe kuona momwe zakudya zina zimakhudzira momwe mukumvera," akutero.

Idyani fiber zambiri.

Mukamadya zakudya zokhala ndi michere yambiri, thupi lanu limayenera kuziphwanya. "Kuchita ntchitoyi kumathandiza kuti tizilombo toyambitsa matenda tizilombo toyambitsa matenda tizilombo toyambitsa matenda," akutero Sperandio. “Koma ngati mudya zokongoletsedwa, ndiye kuti zathyoledwa kwa inu. Mapangidwe a ma microbiome anu amasintha, ndipo ndipamene mumayamba kukhala ndi vuto la metabolic monga kuthamanga kwa magazi komanso shuga wambiri. ”

Amaganiziranso kuti ulusi wazipatso, ndiwo zamasamba, nyemba, ndi mbewu zonse zimathandiza "kudyetsa" mabakiteriya abwino ndi "kufa ndi njala" mabakiteriya oyipa, kutanthauza kuti mutha kupeza zambiri za "chisangalalo / chisonkhezero" ndikucheperako kwa "otupa" / nkhawa "zomwe zimatumizidwa pakati pamatumbo anu ndi ubongo, akuwonjezera Talbott. "Ndiyo njira yokhayo yothetsera kuchepa kwa ma microbiome," akutero. Kuti tizirombo ta m'matumbo anu tikhale osangalala, pewani zinthu zambiri, ndikuwonjezera masamba ndi zipatso tsiku lililonse, kuphatikiza mbewu zonse monga oats ndi farro. (Zokhudzana: Ubwino Wa Fiber Awa Umapangitsa Kukhala Chakudya Chofunikira Kwambiri Pazakudya Chanu)

Yang'anani pa zakudya zonse.

Malangizo odyera kuti mukhale ndi thanzi labwino ndi ofanana kwambiri ndi upangiri wokhudza kudya wathanzi. "Zosankha za moyo ndikusintha koyamba komwe mungapange tsopano kuti mukhale ndi thanzi labwino la microbiome," akutero Dr. Lacayo. Zakudya zomwe zimakhudza kulumikizana kwa m'matumbo zimaphatikizapo mbewu, mtedza wosaphika, peyala, zipatso ndi ndiwo zamasamba, komanso zomanga thupi, akuti. Dr.Lacayo amalimbikitsanso kuphika ndi mafuta athanzi monga mafuta a coconut, mafuta a avocado, ndi organic ghee.

Onjezani zokometsera zazikulu pazakudya zanu.

Kuti mulimbikitse kukhumudwa kwanu mukakhumudwa, Dr. Naidoo amalimbikitsa kuti mukhale ndi turmeric ndi tsabola wakuda wakuda. "Mayesero angapo olamuliridwa awonetsa kuti kuphatikiza uku kumathandizira kukhumudwa," akutero. Katundu wa tsabola wakuda wotchedwa piperine amathandiza thupi lanu kuyamwa curcumin, antioxidant mu turmeric. Chifukwa chake ikani latte wagolide wokhala ndi turmeric ndi tsabola wakuda. Kapena onjezerani zosakaniza ku yogurt yachi Greek kuti mulowetse zamasamba. Izi zimakupatsani ma probiotic a yogurt, omwe amakuthandizani kubweretsanso mabakiteriya anu abwino.

Idyani nkhawa.

Munthawi zovuta ngati izi, titha kukhala ndi nkhawa, zomwe zimapangitsa kuti thupi lathu liziyenda bwino. Dr. Naidoo anati: “Kupanikizika kwapang'onopang'ono kumawononga tizilombo toyambitsa matenda m'matumbo anu, ndipo tizilombo tating'onoting'ono timene timatulutsa timadzi timene timatulutsa timadzi timene timatulutsa timadzi timene timatulutsa timadzi timene timatulutsa timadzi timene timatulutsa timadzi timene timatulutsa timadzi timene timatulutsa timadzi timene timatulutsa timadzi timene timatulutsa timadzi timene timatulutsa timadzi timene timatulutsa timadzi timene timatulutsa timadzi timene timatulutsa timadzi timene timatulutsa timadzi timene timatulutsa timadzi timene timatulutsa timadzi timene timatulutsa timadzi timene timatulutsa timadzi timene timatulutsa timadzi timene timatulutsa timadzi timene timatulutsa timadzi timene timatulutsa timadzi timene timatulutsa timadzi timene timatulutsa timadzi timene timatulutsa timadzi timene timatulutsa timadzi tambirimbiri. "Mimbulu yoyipa imayamba kutuluka, ndipo izi zimayambitsa kutupa, komwe kumakhudza thanzi lanu lam'mutu." Mankhwala ake? "Idyani zakudya zokhala ndi omega-3 fatty acids ambiri odana ndi kutupa komanso kulimbikitsa maganizo, monga nsomba."

Chitani ma ABC anu.

Kudya zakudya zokhala ndi mavitamini A, B, ndi C ambiri kumatha kuthana ndi nkhawa komanso kusintha mtima wanu, malinga ndi Dr. Naidoo. Kwa vitamini A, pezani mackerel, nyama yopanda ng'ombe, ndi tchizi. Pezani ma B anu kuchokera ku masamba obiriwira, nyemba, ndi nkhono. Ndipo broccoli, masamba a Brussels, ndi tsabola wofiira ndi wachikaso zimakupatsani C.

• WolembaJulia Malacoff
• WolembaPamela O'Brien

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