Chifukwa Chomwe Gut Microbiome Ndi Yofunika Kwambiri Pathanzi Lanu

Zamkati

• Kodi Gut Microbiome ndi Chiyani?
• Kodi Zimakhudza Thupi Lanu?
• Gut Microbiome Itha Kukukhudzani
• Zimakhudza Thanzi Labwino
• Gut Microbiome Itha Kupindulitsa Thanzi La Mtima
• Itha Kuthandizira Kuchepetsa Shuga wamagazi ndikuchepetsa Chiwopsezo cha Matenda a Shuga
• Itha Kukhudza Ubongo Wathanzi
• Kodi Mungatani Kuti Mukhale Ndi Microbiome Yabwino Kwambiri?
• Mfundo Yofunika Kwambiri

Thupi lanu ladzaza mabiliyoni mabakiteriya, mavairasi ndi bowa. Amadziwika kuti microbiome.

Ngakhale mabakiteriya ena amabwera chifukwa cha matenda, ena ndiofunikira kwambiri m'thupi lanu, mtima, kulemera kwake komanso zina zambiri zathanzi.

Nkhaniyi imagwira ntchito ngati chitsogozo ku microbiome yamatumbo ndikufotokozera chifukwa chake ili yofunikira kwambiri paumoyo wanu.

Kodi Gut Microbiome ndi Chiyani?

Mabakiteriya, mavairasi, bowa ndi zinthu zina zazing'onozing'ono amatchedwa tizilombo tating'onoting'ono, mwachidule.

Ma trilioni ambiri a tizilombo toyambitsa matendawa amapezeka makamaka mkati mwa matumbo anu ndi pakhungu lanu.

Tizilombo toyambitsa matenda ambiri m'matumbo mwanu mumapezeka mu "thumba" la matumbo anu akulu otchedwa cecum, ndipo amatchedwa gut microbiome.

Ngakhale mitundu yambiri ya majeremusi imakhala mkati mwanu, mabakiteriya ndi omwe amaphunzira kwambiri.

M'malo mwake, pali maselo ambiri amabacteria mthupi lanu kuposa maselo amunthu. Pali maselo mabacteria pafupifupi 40 thililiyoni mthupi lanu komanso ma cell a 30 trilioni okha. Izi zikutanthauza kuti ndinu mabakiteriya ambiri kuposa anthu (,).

Kuphatikiza apo, pali mitundu ya 1,000 ya mabakiteriya m'matumbo a anthu, ndipo iliyonse imakhala ndi gawo lina mthupi lanu. Zambiri mwazofunikira kwambiri pamoyo wanu, pomwe zina zimatha kuyambitsa matenda ().

Zonse pamodzi, tizilombo toyambitsa matendawa tikhoza kulemera mpaka 1-2 makilogalamu, omwe ndi kulemera kwa ubongo wanu. Pamodzi, amagwira ntchito ngati chiwalo chowonjezera mthupi lanu ndipo amatenga gawo lalikulu pa thanzi lanu.

Matenda a microbiome amatanthauza tizilombo tating'onoting'ono tonse m'matumbo mwanu, zomwe zimakhala ngati chiwalo china chofunikira kwambiri pa thanzi lanu.

Kodi Zimakhudza Thupi Lanu?

Anthu asintha kuti azikhala ndi tizilombo tating'onoting'ono kwazaka zambiri.

Munthawi imeneyi, ma microbes aphunzira kugwira ntchito zofunika kwambiri m'thupi la munthu. M'malo mwake, popanda ma microbiome am'matumbo, zingakhale zovuta kupulumuka.

Tizilombo toyambitsa matenda timayamba kukhudza thupi lanu mukangobadwa.

Choyamba mumakumana ndi tizilomboto mukamadutsa ngalande ya amayi anu. Komabe, umboni watsopano ukusonyeza kuti makanda amatha kukhudzana ndi tizilomboto ali mkati mwa mimba (,,).

Mukamakula, m'matumbo mwanu microbiome imayamba kusiyanasiyana, kutanthauza kuti imayamba kukhala ndi mitundu yambiri yazinthu zazing'onozing'ono. Kusiyanasiyana kwamitundu yaying'ono kumawerengedwa kuti ndi kathanzi paumoyo wanu ().

Chosangalatsa ndichakuti, chakudya chomwe mumadya chimakhudza kusiyanasiyana kwa mabakiteriya am'matumbo.

Pamene microbiome yanu ikukula, imakhudza thupi lanu m'njira zingapo, kuphatikiza:

• Kudya mkaka wa m'mawere: Mabakiteriya ena omwe amayamba kukula mkati mwa matumbo a ana amatchedwa Bifidobacteria. Amayala shuga wathanzi mkaka wa m'mawere omwe ndi ofunikira kuti akule (,,).
• Kulumikiza CHIKWANGWANI: Mabakiteriya ena amapukusa CHIKWANGWANI, ndikupanga mafuta okhala ndi tinthu tating'onoting'ono, tomwe timafunikira m'thupi. CHIKWANGWANI chitha kuthandiza kupewa kunenepa, matenda ashuga, matenda amtima komanso chiopsezo cha khansa (,,,,,,,).
• Kuthandiza kulamulira chitetezo chanu cha mthupi: Matenda a microbiome amawunikiranso momwe chitetezo chamthupi chanu chimagwirira ntchito. Polumikizana ndi ma cell amthupi, ma microbiome am'matumbo amatha kuwongolera momwe thupi lanu limayankhira ku matenda (,).
• Kuthandiza kuwongolera thanzi laubongo: Kafukufuku watsopano akuwonetsa kuti ma microbiome am'mimba amathanso kukhudza dongosolo lamanjenje lamkati, lomwe limayang'anira magwiridwe antchito a ubongo ().

Chifukwa chake, pali njira zingapo momwe matumbo a microbiome angakhudzire magwiridwe antchito amthupi ndikuthandizira thanzi lanu.

Matumbo microbiome amakhudza thupi kuyambira pakubadwa komanso m'moyo wonse polamulira chimbudzi cha chakudya, chitetezo chamthupi, dongosolo lamanjenje chapakati ndi machitidwe ena amthupi.

Gut Microbiome Itha Kukukhudzani

Pali mabakiteriya masauzande osiyanasiyana m'matumbo mwanu, ambiri omwe amathandizira thanzi lanu.

Komabe, kukhala ndi tizilombo tambiri todwalitsa tikhoza kudwala.

Kusagwirizana kwa tizilombo toyambitsa matenda nthawi zina kumatchedwa gut dysbiosis, ndipo kumatha kupangitsa kunenepa ().

Kafukufuku wodziwika bwino wasonyeza kuti m'matumbo microbiome amasiyana kwathunthu pakati pa mapasa ofanana, m'modzi mwa iwo anali wonenepa ndipo m'modzi anali wathanzi. Izi zidawonetsa kuti kusiyanasiyana kwa ma microbiome sikunali kwa majini (,).

Chosangalatsa ndichakuti, kafukufuku wina, pomwe tizilombo tating'onoting'ono ta mapasa onenepa kwambiri adasamutsira ku mbewa, adalemera kwambiri omwe adalandira tizilombo tating'onoting'ono ta mapasawo, ngakhale magulu onse awiriwa amadya chakudya chomwecho ().

Kafukufukuyu akuwonetsa kuti microbiome dysbiosis itha kuthandizira kunenepa.

Mwamwayi, maantibiotiki ndiabwino kwa ma microbiome athanzi ndipo amatha kuthandizira kuchepa thupi. Komabe, kafukufuku akusonyeza kuti zotsatira za maantibiobio pochepetsa thupi mwina ndizochepa kwambiri, pomwe anthu amataya makilogalamu osakwana kilogalamu imodzi.

Gut dysbiosis itha kubweretsa kunenepa, koma maantibiotiki amatha kubwezeretsa m'matumbo ndikuthandizira kuchepetsa kunenepa.

Zimakhudza Thanzi Labwino

Microbiome imathanso kukhudza m'matumbo ndipo imatha kutenga nawo gawo m'matenda am'matumbo monga matumbo opweteketsa mtima (IBS) ndi matenda am'matumbo (IBD) (,,).

Kutupa, kukokana ndi kupweteka m'mimba komwe anthu omwe ali ndi IBS amatha kukhala chifukwa chamatumbo a dysbiosis. Izi ndichifukwa choti tizilombo tating'onoting'ono timatulutsa mpweya wambiri ndi mankhwala ena, zomwe zimapangitsa kuti zizindikilo za m'mimba zisakhale bwino ().

Komabe, mabakiteriya ena athanzi mu microbiome amathanso kulimbitsa thanzi m'matumbo.

Zedi Bifidobacteria ndipo Lactobacilli, zomwe zimapezeka mu maantibiotiki ndi yogurt, zitha kuthandiza kutseka mipata pakati pamaselo am'matumbo ndikupewa kutuluka kwamatenda.

Mitunduyi imathandizanso kuteteza mabakiteriya omwe amayambitsa matenda kuti asadziphatike kukhoma lamatumbo (,).

M'malo mwake, kumwa maantibiotiki ena omwe ali ndi Bifidobacteria ndipo Lactobacilli imatha kuchepetsa zizindikilo za IBS ().

Tizilombo toyambitsa matenda timene timayendetsa bwino m'matumbo polumikizana ndi maselo am'mimba, kugaya zakudya zina komanso kupewa mabakiteriya omwe amayambitsa matenda kuti asamamire m'makoma am'matumbo.

Gut Microbiome Itha Kupindulitsa Thanzi La Mtima

Chosangalatsa ndichakuti, gut microbiome imatha kukhudzanso thanzi la mtima ().

Kafukufuku waposachedwa mwa anthu 1,500 adapeza kuti m'matumbo microbiome idachita gawo lofunikira polimbikitsa cholesterol "chabwino" cha HDL ndi triglycerides ().

Mitundu ina yopanda thanzi m'matumbo microbiome imathandizanso ku matenda amtima popanga trimethylamine N-oxide (TMAO).

TMAO ndi mankhwala omwe amathandiza kuti mitsempha yotsekedwa, yomwe ingayambitse matenda a mtima kapena kupwetekedwa.

Mabakiteriya ena mkati mwa microbiome amasintha choline ndi L-carnitine, onse omwe ndi michere yomwe imapezeka munyama yofiira komanso zakudya zina zopangidwa ndi nyama, kupita ku TMAO, zomwe zimawonjezera chiwopsezo cha matenda amtima (,,).

Komabe, mabakiteriya ena m'matumbo a microbiome, makamaka Lactobacilli, Zitha kuthandiza kuchepetsa cholesterol mukamamwa ngati ma probiotic ().

Mabakiteriya ena mkati mwa gut microbiome amatha kupanga mankhwala omwe amatha kutseka mitsempha ndikubweretsa matenda amtima. Komabe, maantibiotiki amatha kuthandiza kuchepetsa cholesterol komanso chiopsezo cha matenda amtima.

Itha Kuthandizira Kuchepetsa Shuga wamagazi ndikuchepetsa Chiwopsezo cha Matenda a Shuga

Matenda a microbiome amathanso kuthandizira kuwongolera shuga wamagazi, omwe angakhudze chiwopsezo cha mtundu wa 1 ndi 2 shuga.

Kafukufuku wina waposachedwa anafufuza ana 33 omwe anali ndi chiopsezo chachikulu chotenga matenda a shuga amtundu woyamba.

Inapeza kuti mitundu ingapo yama microbiome idatsika mwadzidzidzi matenda ashuga amtundu woyamba asanayambike. Zinapezanso kuti mitundu ingapo yama bakiteriya yopanda thanzi idakwera kutangotsala pang'ono kuyamba mtundu wa 1 shuga ().

Kafukufuku wina adapeza kuti ngakhale anthu atadya zakudya zomwezo, shuga yawo yamagazi imatha kusiyanasiyana. Izi zikhoza kukhala chifukwa cha mitundu ya mabakiteriya m'matumbo awo ().

Matenda a microbiome amathandizira kuchepetsa shuga wamagazi ndipo amathanso kukhudza kuyambika kwa matenda amtundu wa 1 shuga mwa ana.

Itha Kukhudza Ubongo Wathanzi

Matenda a microbiome atha kupindulitsanso thanzi laubongo m'njira zingapo.

Choyamba, mitundu ina ya mabakiteriya imatha kutulutsa mankhwala muubongo otchedwa ma neurotransmitters. Mwachitsanzo, serotonin ndi mankhwala opatsirana pogonana omwe amapangidwa m'matumbo (,).

Chachiwiri, m'matumbo amalumikizidwa ndi ubongo kudzera mumanjenje mamiliyoni.

Chifukwa chake, m'matumbo microbiome amathanso kukhudza thanzi laubongo pothandiza kuwongolera mauthenga omwe amatumizidwa kuubongo kudzera m'mitsempha imeneyi (,).

Kafukufuku wochuluka wasonyeza kuti anthu omwe ali ndi matenda osiyanasiyana amisala ali ndi mitundu yosiyanasiyana ya mabakiteriya m'matumbo awo, poyerekeza ndi anthu athanzi. Izi zikuwonetsa kuti m'matumbo microbiome imatha kukhudza thanzi laubongo (,).

Komabe, sizikudziwika ngati izi zimangokhala chifukwa cha kadyedwe komanso zizolowezi zosiyanasiyana.

Kafukufuku wowerengeka adawonetsanso kuti maantibiobio ena amatha kusintha zizindikilo za kukhumudwa ndi zovuta zina zamatenda amisala (,).

Matenda a microbiome amatha kukhudza thanzi laubongo popanga mankhwala amubongo komanso kulumikizana ndi mitsempha yolumikizana ndi ubongo.

Kodi Mungatani Kuti Mukhale Ndi Microbiome Yabwino Kwambiri?

Pali njira zambiri zokuthandizira m'matumbo microbiome, kuphatikiza:

• Idyani zakudya zosiyanasiyana: Izi zitha kubweretsa tizilombo tating'onoting'ono tating'onoting'ono, komwe kumawonetsa thanzi m'matumbo. Makamaka, nyemba, nyemba ndi zipatso zimakhala ndi ulusi wambiri ndipo zimatha kulimbikitsa kukula kwa thanzi Bifidobacteria (, , , ).
• Idyani zakudya zofufumitsa: Zakudya zopangidwa ndi thovu monga yogurt, sauerkraut ndi kefir zonse zimakhala ndi mabakiteriya athanzi, makamaka Lactobacilli, ndipo amatha kuchepetsa kuchuluka kwa mitundu yoyambitsa matenda m'matumbo ().
• Chepetsani kudya kwanu zotsekemera zopangira: Umboni wina wasonyeza kuti zotsekemera zopanga monga aspartame zimawonjezera shuga m'magazi polimbikitsa kukula kwa mabakiteriya opanda thanzi ngati Enterobacteriaceae m'matumbo microbiome ().
• Idyani zakudya zopangira prebiotic: Ma prebiotic ndi mtundu wa fiber yomwe imathandizira kukula kwa mabakiteriya athanzi. Zakudya zopangira prebiotic zimaphatikizapo ma artichoke, nthochi, katsitsumzukwa, oats ndi maapulo ().
• Kuyamwitsa mkaka kwa miyezi isanu ndi umodzi: Kuyamwitsa ndikofunikira kwambiri pakukula kwa m'mimba microbiome. Ana omwe amayamwitsa mkaka kwa miyezi isanu ndi umodzi amakhala opindulitsa kwambiri Bifidobacteria kuposa omwe amadyetsedwa m'botolo ().
• Idyani mbewu zonse: Njere zonse zimakhala ndi ma fiber ambiri komanso ma carbs opindulitsa monga beta-glucan, omwe amadulidwa ndi mabakiteriya am'matumbo kuti athandizire kunenepa, chiopsezo cha khansa, matenda ashuga ndi zovuta zina (,).
• Yesani zakudya zopangira mbewu: Zakudya zamasamba zitha kuthandiza kuchepetsa mabakiteriya omwe amayambitsa matenda monga E. coli, komanso kutupa ndi cholesterol (,).
• Idyani zakudya zokhala ndi polyphenols ambiri: Polyphenols ndi mankhwala omwe amapezeka mu vinyo wofiira, tiyi wobiriwira, chokoleti chakuda, maolivi ndi mbewu zonse. Zathyoledwa ndi microbiome kuti zithandizire kukula kwa bakiteriya (,).
• Tengani chowonjezera cha maantibiotiki: Maantibiotiki ndi mabakiteriya amoyo omwe amatha kuthandiza kubwezeretsa m'matumbo kukhala athanzi pambuyo pa dysbiosis. Amachita izi "kuikonzanso" ndi tizilombo toyambitsa matenda ().
• Tengani maantibayotiki ngati kuli kofunikira: Maantibayotiki amapha mabakiteriya oyipa komanso abwino m'matumbo a microbiome, mwina zomwe zimathandizira kunenepa komanso kukana maantibayotiki. Chifukwa chake, imwani maantibayotiki pakafunika kutero ().

Kudya zakudya zamtundu wapamwamba kwambiri komanso zofufumitsa kumathandizira ma microbiome athanzi. Kutenga maantibiotiki ndikuchepetsa maantibayotiki kungathandizenso.

Mfundo Yofunika Kwambiri

Matenda anu am'mimba amapangidwa ndi mabakiteriya, bowa ndi tizilombo tina tambiri.

Matenda a microbiome amatenga gawo lofunikira kwambiri pa thanzi lanu pothandiza kuwongolera chimbudzi ndikuthandizira chitetezo cha mthupi lanu ndi zina zambiri zathanzi.

Kusagwirizana kwa tizilombo toyambitsa matenda m'matumbo kumatha kuwonjezera kunenepa, shuga wambiri wamagazi, cholesterol yambiri ndi zovuta zina.

Pofuna kuthandizira kukula kwa tizilombo tating'onoting'ono m'matumbo mwanu, idyani zipatso, ndiwo zamasamba, mbewu zonse komanso zakudya zofufumitsa.