Njira 10 Zokuthandizira Mabakiteriya Amtundu Wanu, Kutengera Sayansi

Zamkati

• 1. Idyani Zakudya Zosiyanasiyana
• 2. Idyani Masamba, Mtedza, Nyemba ndi Zipatso Zambiri
• 3. Idyani Zakudya Zosakaniza
• 4. Musadye Zokoma Zambiri Zopangira
• 5. Idyani Zakudya Zosagawanika
• 6. Kuyamwitsa mkaka wa m'mawere Miyezi isanu ndi umodzi
• 7. Idyani Mbewu Zathunthu
• 8. Idyani Zakudya Zakudya Zomera
• 9. Idyani Zakudya Zolemera Polyphenols
• 10. Tengani Probiotic Supplement
• Tengani Uthenga Wanyumba

Pali mabakiteriya pafupifupi 40 thililiyoni mthupi lanu, ambiri omwe ali m'matumbo mwanu.

Pamodzi, amadziwika kuti gut gut microbiota, ndipo ndiofunikira kwambiri pa thanzi lanu. Komabe, mitundu ina ya mabakiteriya m'matumbo mwanu ingathandizenso kumatenda ambiri.

Chosangalatsa ndichakuti, chakudya chomwe mumadya chimakhudza kwambiri mitundu ya mabakiteriya omwe amakhala mkati mwanu. Nayi njira 10 zoyambira sayansi zokuthandizani kutulutsa mabakiteriya.

1. Idyani Zakudya Zosiyanasiyana

Pali mitundu mazana mabakiteriya m'matumbo mwanu. Mtundu uliwonse umakhala ndi gawo lina m'moyo wanu ndipo umafunikira michere yosiyanasiyana kuti ikule.

Nthawi zambiri, tizilombo tating'onoting'ono tosiyanasiyana timawoneka kuti ndi thanzi. Izi ndichifukwa choti mitundu yambiri ya mabakiteriya yomwe muli nayo, imathandizanso kukhala ndi thanzi labwino (,,,).

Zakudya zopangidwa ndi mitundu yosiyanasiyana yazakudya zitha kubweretsa mitundu ingapo yama microbiota (,,).

Tsoka ilo, zakudya zakumadzulo sizosiyana kwambiri ndipo zimakhala ndi mafuta ndi shuga. M'malo mwake, akuti 75% yazakudya zapadziko lapansi zimapangidwa kuchokera kuzomera 12 zokha ndi mitundu 5 ya nyama ().

Komabe, zakudya m'malo ena akumidzi ndizosiyanasiyana ndipo zimakhala ndi magwero osiyanasiyana azomera.

Kafukufuku wowerengeka wasonyeza kuti matumbo a microbiota kusiyanasiyana ndi kwakukulu kwambiri mwa anthu ochokera kumidzi yaku Africa ndi South America kuposa omwe akuchokera ku Europe kapena US (,).

Kudya zakudya zosiyanasiyana zomwe zili ndi zakudya zonse kumatha kubweretsa tizilombo tating'onoting'ono tating'onoting'ono, tomwe timapindulitsa pa thanzi lanu.

2. Idyani Masamba, Mtedza, Nyemba ndi Zipatso Zambiri

Zipatso ndi ndiwo zamasamba ndiye magwero abwino kwambiri a michere ya microbiota wathanzi.

Zili ndi ulusi wambiri, zomwe sizingakumbidwe ndi thupi lanu. Komabe, CHIKWANGWANI chimatha kugayidwa ndi mabakiteriya ena m'matumbo mwanu, omwe amalimbikitsa kukula kwawo.

Nyemba ndi nyemba zimakhalanso ndi michere yambiri.

Zakudya zina zamtundu wapamwamba zomwe zimathandiza m'matumbo anu ndi monga:

• Rasipiberi
• Matenda
• Nandolo zobiriwira
• Burokoli
• Nkhuku
• Maluwa
• Nyemba (impso, pinto ndi zoyera)
• Mbewu zonse

Kafukufuku wina adapeza kuti kutsatira zakudya zokhala ndi zipatso ndi ndiwo zamasamba kumalepheretsa kukula kwa mabakiteriya ena oyambitsa matenda ().

Maapulo, atitchoku, mabulosi abulu, ma almond ndi ma pistachio onse awonetsedwa kuti akuwonjezeka Bifidobacteria mwa anthu (,,,).

Bifidobacteria amawerengedwa kuti ndi mabakiteriya opindulitsa, chifukwa amathandizira kupewa kutupa kwamatumbo ndikulimbitsa thanzi m'matumbo ().

Zipatso ndi ndiwo zamasamba zambiri zimakhala ndi michere yambiri. CHIKWANGWANI chimalimbikitsa kukula kwa mabakiteriya opindulitsa, kuphatikiza Bifidobacteria.

3. Idyani Zakudya Zosakaniza

Zakudya zopangira thovu ndi zakudya zosinthidwa ndi tizilombo tating'onoting'ono.

Njira yokometsera nthawi zambiri imaphatikizapo mabakiteriya kapena yisiti potembenuza shuga mu chakudya kukhala zidulo kapena mowa. Zitsanzo za zakudya zofufumitsa ndizo:

• Yogurt
• Kimchi
• Sauerkraut
• Kefir
• Kombucha
• Nthawi

Zambiri mwa zakudya izi ndizolemera lactobacilli, mtundu wa mabakiteriya omwe angakuthandizeni kukhala ndi thanzi labwino.

Anthu omwe amadya yogati wambiri amaoneka kuti ali ndi zambiri lactobacilli m'matumbo mwawo. Anthu awa amakhalanso ochepa Enterobacteriaceae, Mabakiteriya omwe amabwera chifukwa chotupa komanso matenda ena ambiri ().

Momwemonso, kafukufuku wambiri awonetsa kuti kumwa yogurt kumatha kusintha mabakiteriya am'matumbo komanso kusintha zizindikiritso za lactose mwa makanda ndi achikulire (,,).

Mankhwala ena a yogurt amathanso kuchepetsa kuchuluka kwa mabakiteriya ena omwe amayambitsa matenda mwa anthu omwe ali ndi vuto la matumbo.

Kafukufuku awiri adawonetsa kuti yogurt idathandizanso magwiridwe antchito a microbiota ().

Komabe, ndikofunikira kudziwa kuti ma yogurt ambiri, makamaka ma yogurt onunkhira, amakhala ndi shuga wambiri.

Chifukwa chake, yogurt yabwino kudya ndi yosavuta, yogurt wachilengedwe. Yogurt yamtunduwu imapangidwa ndi zosakaniza za mkaka ndi mabakiteriya zokha, zomwe nthawi zina zimatchedwa "zikhalidwe zoyambira."

Kuphatikiza apo, mkaka wa soya wofufumitsa ungalimbikitse kukula kwa mabakiteriya opindulitsa, monga Bifidobacteria ndipo lactobacilli, pomwe amachepetsa mabakiteriya ena oyambitsa matenda. Kimchi amathanso kupindulitsa zomera zam'matumbo (,).

Zakudya zopangidwa ndi thovu, makamaka yogati wachilengedwe, atha kupindulitsa ma microbiota powonjezera magwiridwe ake ndikuchepetsa kuchuluka kwa mabakiteriya oyambitsa matenda m'matumbo.

4. Musadye Zokoma Zambiri Zopangira

Zokometsera zokometsera zimagwiritsidwa ntchito kwambiri m'malo mwa shuga. Komabe, kafukufuku wina wawonetsa kuti atha kusokoneza m'matumbo microbiota.

Kafukufuku wina wamakoswe adawonetsa kuti aspartame, zotsekemera zopangira, zimachepetsa kunenepa, komanso zimawonjezera shuga m'magazi komanso kuyankha kwa insulin ().

Makoswe omwe amadyetsa aspartame nawonso anali okwera Clostridium ndipo Enterobacteriaceae m'matumbo mwawo, onse omwe amakhudzana ndi matenda akakhala ochuluka kwambiri.

Kafukufuku wina adapeza zotsatira zofananira ndi mbewa ndi anthu. Idawonetsa kusintha kwa ma microbiota omwe amapanga zotsekemera zokhazokha zimakhala ndi zovuta pamashuga amwazi ().

Zokometsera zokometsera zimatha kusokoneza shuga m'magazi chifukwa cha zovuta zake m'matumbo a microbiota.

5. Idyani Zakudya Zosagawanika

Ma prebiotic ndi zakudya zomwe zimalimbikitsa kukula kwa tizilombo tating'onoting'ono m'matumbo.

Amakhala makamaka ma fiber kapena ma carb ovuta omwe sangakumbidwe ndi maselo amunthu. M'malo mwake, mitundu ina ya mabakiteriya imawaswa ndikuigwiritsa ntchito ngati mafuta.

Zipatso zambiri, ndiwo zamasamba ndi mbewu zonse zimakhala ndi ma prebiotic, koma amathanso kupezeka paokha.

Wowuma wowuma amathanso kukhala prebiotic. Mtundu wowumawu sugwiridwa m'matumbo ang'onoang'ono. M'malo mwake, imadutsa m'matumbo akulu momwe imaphwanyidwa ndi microbiota.

Kafukufuku ambiri asonyeza kuti ma prebiotic amatha kulimbikitsa kukula kwa mabakiteriya ambiri athanzi, kuphatikiza Bifidobacteria.

Ambiri mwa maphunzirowa adachitidwa mwa anthu athanzi, koma kafukufuku wina wasonyeza kuti ma prebiotic amatha kukhala opindulitsa kwa omwe ali ndi matenda ena.

Mwachitsanzo, ma prebiotic ena amatha kuchepetsa insulin, triglycerides ndi cholesterol m'magulu a anthu onenepa kwambiri (,,,,,,).

Zotsatirazi zikusonyeza kuti ma prebiotic amatha kuchepetsa ngozi zomwe zimayambitsa matenda ambiri okhudzana ndi kunenepa kwambiri, kuphatikiza matenda amtima ndi matenda ashuga.

Ma prebiotic amalimbikitsa kukula kwa mabakiteriya opindulitsa, makamaka Bifidobacteria. Izi zitha kuthandiza kuchepetsa zizindikilo zamatenda amthupi mwa anthu onenepa kwambiri.

6. Kuyamwitsa mkaka wa m'mawere Miyezi isanu ndi umodzi

Microbota ya khanda imayamba kukula bwino pakubadwa. Komabe, kafukufuku wina waposachedwa akuwonetsa kuti makanda amatha kupezeka ndi mabakiteriya ena asanabadwe ().

M'zaka ziwiri zoyambirira za moyo, tizilombo tating'onoting'ono ta khanda timapitilirabe komanso kukhala ndi phindu lochulukirapo Bifidobacteria, yomwe imatha kugaya shuga mumkaka wa m'mawere ().

Kafukufuku wambiri wasonyeza kuti makanda omwe amadyetsedwa mkaka amasintha ma microbiota omwe alibe ochepa Bifidobacteria kuposa makanda omwe akuyamwitsa (,,).

Kuyamwitsa kumayanjananso ndi kuchepa kwa chifuwa, kunenepa kwambiri ndi matenda ena omwe atha kukhala chifukwa chakusiyana kwamatenda a microbiota ().

Kuyamwitsa kumathandiza khanda kukhala ndi tizilombo tating'onoting'ono tating'onoting'ono, tomwe tingateteze kumatenda ena pambuyo pake.

7. Idyani Mbewu Zathunthu

Mbewu zonse zimakhala ndi ma fiber komanso ma carb osagaya, monga beta-glucan.

Ma carb awa samalowa m'matumbo ang'onoang'ono ndipo amapita kumatumbo akulu.

M'matumbo akulu, amathyoledwa ndi microbiota ndikulimbikitsa kukula kwa mabakiteriya ena opindulitsa.

Mbewu zonse zitha kulimbikitsa kukula kwa Bifidobacteria, lactobacilli ndipo Mabakiteriya mwa anthu (,,,,).

M'maphunziro awa, mbewu zonse zidakulitsanso kukhutitsidwa ndikuchepetsa kutupa ndi ziwopsezo zamatenda amtima.

Mbewu zonse zimakhala ndi ma carbs osagaya omwe angalimbikitse kukula kwa mabakiteriya opindulitsa mkati mwa microbiota wamatumbo. Kusintha kumeneku kumayendedwe am'matumbo kumatha kusintha zina mwaumoyo wamafuta.

8. Idyani Zakudya Zakudya Zomera

Zakudya zokhala ndi zakudya zopangidwa ndi nyama zimalimbikitsa kukula kwa mitundu yosiyanasiyana ya mabakiteriya am'matumbo kuposa momwe zakudya zopangira mbewu zimachitira (,).

Kafukufuku angapo adawonetsa kuti zakudya zamasamba zitha kupindulitsa m'matumbo microbiota. Izi zitha kukhala chifukwa chakukula kwawo kwa fiber.

Kafukufuku wocheperako adapeza kuti kudya zamasamba kudapangitsa kuchepa kwa mabakiteriya oyambitsa matenda mwa anthu onenepa, komanso kuchepa thupi, kutupa ndi cholesterol ().

Kafukufuku wina adapeza kuti kudya zamasamba kumachepetsa kwambiri mabakiteriya omwe amayambitsa matenda, monga E. coli ().

Komabe, sizikudziwika ngati phindu la zakudya zamasamba pamatumbo microbiota zimangokhala chifukwa chosowa nyama. Komanso odyetsa zamasamba amakonda kukhala moyo wathanzi kuposa omnivores.

Zakudya zamasamba ndi zamasamba zitha kusintha microbiota. Komabe, sizikudziwika ngati zabwino zomwe zimadza chifukwa cha zakudya izi zitha kubwera chifukwa chosowa nyama.

9. Idyani Zakudya Zolemera Polyphenols

Polyphenols ndi mankhwala omwe amakhala ndi zabwino zambiri, kuphatikizapo kuchepa kwa magazi, kutupa, cholesterol komanso kupsinjika kwa oxidative ().

Polyphenols sizingagayitsidwe nthawi zonse ndi maselo amunthu. Popeza kuti samayamwa bwino, ambiri amapita ku khola, komwe amatha kugayidwa ndi m'matumbo mabakiteriya (,).

Ma polyphenols abwino ndi awa:

• Koko ndi chokoleti chakuda
• vinyo wofiyira
• Zikopa za mphesa
• Tiyi wobiriwira
• Maamondi
• Anyezi
• Mabulosi abuluu
• Burokoli

Polyphenols ochokera ku cocoa amatha kuwonjezera kuchuluka kwa Bifidobacteria ndipo lactobacilli mwa anthu, komanso kuchepetsa kuchuluka kwa Clostridia.

Kuphatikiza apo, kusintha kumeneku mu microbiota kumalumikizidwa ndimagulu ochepa a triglycerides ndi C-reactive protein, chizindikiro cha kutupa ().

Ma polyphenols a vinyo wofiira ali ndi zovuta zofananira ().

Polyphenols sangathe kugayidwa bwino ndi maselo amunthu, koma amathyoledwa bwino ndi m'matumbo microbiota. Amatha kusintha zotsatira zaumoyo zokhudzana ndi matenda amtima komanso kutupa.

10. Tengani Probiotic Supplement

Maantibiotiki ndi tizilombo tamoyo, makamaka mabakiteriya, omwe amakhala ndi thanzi labwino akamadya.

Maantibiotiki samakhazikika m'matumbo nthawi zambiri. Komabe, atha kupindulitsa thanzi lanu posintha kapangidwe kake ka microbiota ndikuthandizira kuchepa kwa thupi ().

Kuwunikanso kwamaphunziro asanu ndi awiri kunapeza kuti maantibiotiki samakhudza kwenikweni mawonekedwe am'mimba a anthu athanzi. Komabe, pali umboni wina wosonyeza kuti maantibiotiki amatha kusintha matumbo a microbiota m'matenda ena ().

Kuwunikanso kafukufuku 63 kunapeza umboni wosakanikirana wokhudzana ndi mphamvu ya maantibiotiki posintha ma microbiota. Komabe, zotsatira zawo zamphamvu kwambiri zimawoneka kuti zikubwezeretsa tizilombo toyambitsa matenda kukhala athanzi atasokonezedwa ().

Kafukufuku wina adawonetsanso kuti maantibiobio samakhudza kwambiri mabacteria onse m'matumbo a anthu athanzi.

Komabe, kafukufuku wina wasonyeza kuti maantibiotiki amatha kusintha momwe mabakiteriya ena amagwirira ntchito, komanso mitundu ya mankhwala omwe amapanga ().

Maantibiobio samasintha kwenikweni mawonekedwe a microbiota mwa anthu athanzi. Komabe, mwa anthu odwala, atha kusintha magwiridwe antchito a microbiota ndikuthandizira kubwezeretsa ma microbiota kukhala athanzi.

Tengani Uthenga Wanyumba

Matumbo anu mabakiteriya ndiofunikira kwambiri pazinthu zambiri zaumoyo.

Kafukufuku wambiri tsopano awonetsa kuti microbiota yosokonezeka imatha kubweretsa matenda ambiri.

Njira yabwino yosungira tizilombo toyambitsa matenda ndi kudya zakudya zatsopano, zambiri kuchokera kuzomera monga zipatso, nyama zamasamba, nyemba, nyemba ndi mbewu zonse.