Kulumikizana kwa Gut-Brain: Momwe imagwirira ntchito ndi Udindo Wathanzi

Zamkati

• Kodi Gut ndi Ubongo Zimalumikizidwa Bwanji?
• Vagus Nerve ndi Mchitidwe Wamanjenje
• Odwala matendawa
• Tizilombo toyambitsa matenda timapanga mankhwala ena omwe amakhudza ubongo
• Tizilombo toyambitsa matenda timakhudza kutupa
• Probiotic, Prebiotic ndi Gut-Brain Axis
• Ndi Zakudya Ziti Zomwe Zimathandiza Gut-Brain Axis?
• Mfundo Yofunika Kwambiri

Kodi mudakhalapo ndimatumbo kapena agulugufe m'mimba mwanu?

Zomwe zimatuluka m'mimba mwanu zimasonyeza kuti ubongo wanu ndi matumbo ndi olumikizidwa.

Kuphatikiza apo, kafukufuku waposachedwa akuwonetsa kuti ubongo wanu umakhudza thanzi lanu m'matumbo ndipo m'matumbo mwanu mutha kukhudzanso thanzi lanu laubongo.

Njira yolumikizirana pakati pamatumbo anu ndiubongo imatchedwa ulal-brain axis.

Nkhaniyi imasanthula gawo la m'matumbo-ubongo ndi zakudya zomwe zimapindulitsa paumoyo wake.

Kodi Gut ndi Ubongo Zimalumikizidwa Bwanji?

Mzere wa m'matumbo-ubongo ndi nthawi yolumikizirana yolumikizira matumbo anu ndi ubongo (,,).

Ziwalo ziwirizi zimalumikizidwa mwakuthupi komanso mwachilengedwe m'njira zosiyanasiyana.

Vagus Nerve ndi Mchitidwe Wamanjenje

Ma Neuron ndi maselo omwe amapezeka muubongo wanu komanso dongosolo lamanjenje lomwe limauza thupi lanu momwe mungakhalire. Pali ma neuron pafupifupi 100 biliyoni muubongo wamunthu ().

Chosangalatsa ndichakuti, m'matumbo mwanu muli ma neuron 500 miliyoni, omwe amalumikizidwa ku ubongo wanu kudzera m'mitsempha yamitsempha yanu ().

Mitsempha ya vagus ndi imodzi mwamitsempha ikuluikulu yolumikiza matumbo anu ndi ubongo. Imatumiza zizindikilo mbali zonse ziwiri (,).

Mwachitsanzo, m'maphunziro azinyama, kupsinjika kumalepheretsa zizindikilo zomwe zimatumizidwa kudzera mumitsempha ya vagus komanso kumayambitsa mavuto am'mimba ().

Mofananamo, kafukufuku wina mwa anthu adapeza kuti anthu omwe ali ndi matenda opweteka a m'mimba (IBS) kapena matenda a Crohn adachepetsa vagal tone, kuwonetsa kuchepa kwa ntchito ya vagus nerve ().

Kafukufuku wosangalatsa wa mbewa adapeza kuti kuwadyetsa maantibiobio kumachepetsa kuchuluka kwa mahomoni opsinjika m'magazi awo. Komabe, mitsempha yawo ya vagus itadulidwa, maantibiobio sanakhudze ().

Izi zikuwonetsa kuti minyewa ya vagus ndiyofunikira m'matumbo-ubongo wa axis komanso gawo lake pamavuto.

Odwala matendawa

Matumbo anu ndi ubongo wanu zimalumikizidwanso kudzera mumankhwala otchedwa ma neurotransmitters.

Ma Neurotransmitters omwe amapangidwa muubongo amawongolera malingaliro ndi malingaliro.

Mwachitsanzo, neurotransmitter serotonin imathandizira kuti mukhale osangalala komanso imathandizira kuwongolera thupi lanu ().

Chosangalatsa ndichakuti, ambiri mwa ma neurotransmitters amapangidwanso ndimatumbo anu am'magazi komanso mamilioni a tizilombo tating'onoting'ono tomwe timakhala pamenepo. Gawo lalikulu la serotonin limapangidwa m'matumbo ().

Tizilombo toyambitsa matenda timatulutsanso njira yotchedwa gamma-aminobutyric acid (GABA), yomwe imathandiza kuchepetsa mantha ndi nkhawa ().

Kafukufuku wama mbewa zasayansi akuwonetsa kuti maantibiotiki ena amatha kuwonjezera kupanga kwa GABA ndikuchepetsa nkhawa komanso machitidwe okhumudwa ().

Tizilombo toyambitsa matenda timapanga mankhwala ena omwe amakhudza ubongo

Tizilombo tambirimbiri tomwe timakhala m'matumbo mwanu timapanganso mankhwala ena omwe amakhudza momwe ubongo wanu umagwirira ntchito ().

Tizilombo tating'onoting'ono tanu timatulutsa mafuta amtundu wamafuta ochepa (SCFA) monga butyrate, propionate ndi acetate ().

Amapanga SCFA pogaya CHIKWANGWANI. SCFA imakhudza kugwira ntchito kwaubongo m'njira zingapo, monga kuchepetsa njala.

Kafukufuku wina adawonetsa kuti kudya propionate kumatha kuchepetsa kudya ndikuchepetsa zochitika muubongo zokhudzana ndi mphotho kuchokera ku chakudya champhamvu kwambiri ().

SCFA ina, butyrate, ndi tizilombo tating'onoting'ono tomwe timatulutsa ndizofunikanso pakupanga chotchinga pakati pa ubongo ndi magazi, chomwe chimatchedwa magazi-brain barrier ().

Tizilombo toyambitsa matenda timagwiritsanso ntchito ma bile acid ndi ma amino acid kuti apange mankhwala ena omwe amakhudza ubongo ().

Ziphuphu zamadzimadzi ndi mankhwala opangidwa ndi chiwindi omwe nthawi zambiri amatenga nawo mbali pakudya mafuta azakudya. Komabe, amathanso kukhudza ubongo.

Kafukufuku awiri wama mbewa adapeza kuti kupsinjika ndi zovuta zamagulu zimachepetsa kutulutsa kwa ma bile acid ndimatumbo mabakiteriya ndikusintha majini omwe amapangidwa nawo (,).

Tizilombo toyambitsa matenda timakhudza kutupa

Mzere wanu wamaubongo-ubongo umalumikizidwanso kudzera m'thupi.

Tizilombo toyambitsa matenda ndi m'matumbo timagwira ntchito yofunika kwambiri m'thupi lanu komanso kutupa mwakuwongolera zomwe zaperekedwa mthupi ndi zomwe zimatulutsidwa ().

Ngati chitetezo chanu chamthupi chasinthidwa kwanthawi yayitali, chimatha kubweretsa kutupa, komwe kumalumikizidwa ndi zovuta zingapo zamaubongo monga kukhumudwa ndi matenda a Alzheimer's ().

Lipopolysaccharide (LPS) ndi poizoni wotupa wopangidwa ndi mabakiteriya ena. Zitha kuyambitsa kutupa ngati zochuluka kwambiri zimadutsa kuchokera m'matumbo kupita m'magazi.

Izi zitha kuchitika pamene chotchinga cha m'matumbo chayamba kutayikira, chomwe chimalola mabakiteriya ndi LPS kudutsa m'magazi.

Kutupa ndi ma LPS okwera m'magazi adalumikizidwa ndi zovuta zingapo zamaubongo kuphatikiza kukhumudwa kwakukulu, dementia ndi schizophrenia ()

Matumbo anu ndi ubongo wanu zimalumikizidwa mwakuthupi kudzera mamiliyoni a mitsempha, koposa zonse minyewa ya vagus. Matumbo ndi tizilombo tina tating'onoting'ono timayang'aniranso kutupa ndikupanga mankhwala osiyanasiyana omwe angakhudze thanzi laubongo.

Probiotic, Prebiotic ndi Gut-Brain Axis

Mabakiteriya am'matumbo amakhudza thanzi laubongo, motero kusintha mabakiteriya m'matumbo kumatha kukonza thanzi laubongo wanu.

Maantibiotiki ndi mabakiteriya amoyo omwe amapindulitsa ngati angadyedwe. Komabe, si maantibiotiki onse omwe ali ofanana.

Maantibiobio omwe amakhudza ubongo nthawi zambiri amatchedwa "psychobiotic" ().

Maantibiotiki ena awonetsedwa kuti akuthandizira kusintha kwa nkhawa, nkhawa komanso kukhumudwa (,).

Kafukufuku wocheperako wa anthu omwe ali ndi vuto lopweteka m'mimba komanso nkhawa pang'ono kapena pang'ono kapena kukhumudwa adapeza kuti kutenga ma probiotic otchedwa Bifidobacterium longum NCC3001 milungu isanu ndi umodzi idasintha bwino kwambiri ().

Ma prebiotic, omwe nthawi zambiri amakhala ulusi womwe amathiridwa ndimatenda anu am'matumbo, amathanso kukhudza thanzi laubongo.

Kafukufuku wina adapeza kuti kumwa prebiotic yotchedwa galactooligosaccharides kwa milungu itatu kumachepetsa kuchuluka kwa mahomoni opsinjika m'thupi, otchedwa cortisol ().

Maantibiobio omwe amakhudza ubongo amatchedwanso psychobiotic. Maantibiotiki ndi ma prebiotic awonetsedwa kuti amachepetsa nkhawa, kupsinjika ndi kukhumudwa.

Ndi Zakudya Ziti Zomwe Zimathandiza Gut-Brain Axis?

Magulu ochepa azakudya amathandiza makamaka m'matumbo-ubongo.

Nazi zina mwazofunikira kwambiri:

• Mafuta a Omega-3: Mafutawa amapezeka mu nsomba zochuluka komanso zochuluka kwambiri muubongo wamunthu. Kafukufuku mwa anthu ndi nyama akuwonetsa kuti omega-3s imatha kukulitsa mabakiteriya abwino m'matumbo ndikuchepetsa zovuta zamatenda aubongo (,,).
• Zakudya zofufumitsa: Yogurt, kefir, sauerkraut ndi tchizi zonse zimakhala ndi tizilombo toyambitsa matenda monga mabakiteriya a lactic acid. Zakudya zopangidwa ndi zofufumitsa zawonetsedwa kuti zisinthe zochitika muubongo ().
• Zakudya zapamwamba kwambiri: Mbewu zonse, mtedza, mbewu, zipatso ndi ndiwo zamasamba zonse zimakhala ndi ulusi wopangira ma prebiotic omwe ndi abwino m'matumbo anu. Ma prebiotic amatha kuchepetsa mahomoni opsinjika mwa anthu ().
• Zakudya zolemera kwambiri za polyphenol: Koko, tiyi wobiriwira, maolivi ndi khofi zonse zimakhala ndi ma polyphenols, omwe ndi mankhwala obzalidwa omwe amabidwa ndi mabakiteriya anu. Polyphenols amachulukitsa mabakiteriya athanzi ndipo amatha kusintha kuzindikira (,).
• Zakudya zolemera za Tryptophan: Tryptophan ndi amino acid yomwe imasandulika kukhala neurotransmitter serotonin. Zakudya zomwe zili ndi tryptophan ndizophatikiza Turkey, mazira ndi tchizi.

Zakudya zingapo monga nsomba zamafuta, zakudya zopangidwa ndi zofukiza komanso zakudya zamafuta ambiri zitha kuthandizira kukulitsa mabakiteriya opindulitsa m'matumbo mwanu ndikuwongolera thanzi laubongo.

Mfundo Yofunika Kwambiri

Mzere wa m'matumbo umatanthawuza kulumikizana kwakuthupi ndi mankhwala pakati pamatumbo anu ndi ubongo.

Minyewa mamiliyoni ambiri imathamanga pakati pamatumbo anu ndi ubongo. Ma Neurotransmitters ndi mankhwala ena opangidwa m'matumbo anu amakhudzanso ubongo wanu.

Mwa kusintha mitundu ya mabakiteriya m'matumbo mwanu, ndizotheka kukonza thanzi lanu laubongo.

Omega-3 fatty acids, zakudya zofufumitsa, maantibiotiki ndi zakudya zina zopangidwa ndi polyphenol zimatha kukulitsa thanzi lanu m'matumbo, zomwe zingapindulitse olamulira am'matumbo.