Ndiwe basi ndi mabakiteriya pafupifupi 100 triliyoni? Prebiotic , probiotic , symbiotic - kodi zonsezi zikutanthauzanji-kwa inu ndi thanzi lanu? Kuphunzira matumbo a mabakiteriya ndi ma probiotics akusweka. Wopsezedwa ndi maantibayotiki, osiyana siyana, osiyana ndi zolemba zazing'ono, komanso kusintha kwadongosolo lonse la tsiku lanu, microbiome ya thupi - mlingo wa mabakiteriya - ndi nkhani yofunikira komanso yochepetsetsa.
Zodziwika kale monga matumbo a bakiteriya ndi matumbo , microbiota , kapena microbiome , ndi mndandanda wa mabakiteriya pafupifupi 1,000 omwe ali ofunika kwambiri ku thanzi laumunthu. Amakhala makamaka m'matumbo apansi. Palinso mabakiteriya pa khungu lanu, m'mapapu anu ndi ziwalo zina za thupi. Mabakiteriyawa ali nafe ngakhale kuyambira pachiyambi: placenta ili ndi microbiome yokha ndipo imalingalira kuti imakhudza thanzi la ana.
Kafukufuku akupitiriza kufotokoza kufunikira kwa tizilombo toyambitsa matenda ku thanzi lathu. Ma microbiota tsopano amaganiziridwa ndi akatswiri ena kuti akakhale thupi lenileni m'thupi.
Zina mwa ntchito za microbiome wathanzi ndizo:
- Microbiota kuthandizira kuthandizana ndi kuthandizira chitetezo cha chitetezo cha mthupi, komanso kuthandizira m'mimba kuteteza tizilombo toyambitsa matenda.
- Microbiota amathandiza mu chimbudzi, kuchepetsa kutupa, ndi kuchepetsa kuyankha kotupa
- Vitamini, monga vitamini B ndi K, zimapangidwira mu microbiome
- Microbiota amaletsa ndikuletsa kuchuluka kwa mabakiteriya owopsa
- Kuwongolera zolemera zamtundu wa microbiota - wotchedwa Fecal Bacteriotherapy kapena Fecal Microbiota Transplantation - kwa odwala omwe akudwala matendawa a Clostridium difficile watsimikizira njira yothetsera vutoli, yotsika mtengo, komanso yogwira mtima kwambiri pofuna kuthetsa matendawa ndi kubwezeretsanso tizilombo toyambitsa matenda
Ndi phindu la thanzi labwino kwambiri, kusamalira tizilombo toyambitsa matenda tiyenera kukhala patsogolo. Mwatsoka, pali njira zambiri zomwe timasokonekera ndi tizilombo toyambitsa matenda, tizilombo toyambitsa matenda, komanso zakudya pamwamba pa mndandanda.
ZOLEMBEDWA NDI ZINTHU ZOYENERA KUCHITA MICROBIOME
Maantibayotiki ndi mankhwala osokoneza bongo. Amagwira ntchito yofooketsa ndikupha mabakiteriya m'thupi la munthu. Ngakhale kuti angathe kupulumutsa moyo, nkofunika kumvetsetsa kuti maantibayotiki samasankha pakati pa "zabwino" ndi "zoipa" mabakiteriya.
Kugwiritsa ntchito mankhwala osokoneza bongo komanso kupitirira mavitamini kwachititsa kuti pakhale chithandizo choopsa cha mabakiteriya omwe sagonjetsedwa. Zomwe Zimayambitsa Kuletsa Matenda ndi Kupewa Matenda (CDC) zikupitirizabe kuchenjeza za momwe mankhwala omwe amagwiritsira ntchito maantibayotiki akuyendera padziko lonse lapansi.
- Maantibayotiki sagonjetsanso mabakiteriya.
- Mabakiteriya owopsa amatha kupititsa majeremusi otetezera ku mabakiteriya ena, kuchititsa "majeremusi".
- Matenda owopsa a chimfine ndi kutsekula m'mimba amayamba ndi superbugs osagwiritsidwa ntchito ndi mankhwala. Chifuwa chachikulu cha mankhwala osokoneza bongo chikuwonjezeka.
- Ndalama zothandizira matenda a anthu zikuwonjezeka monga mitundu yoyamba yogwiritsira ntchito maantibayotiki saletsa mabakiteriya owopsa.
- Maantibayotiki amatengedwa tsiku ndi tsiku ndi odwala omwe safunikira. Njira yamagwiritsidwe ntchito yoteteza tizilombo toyambitsa matenda imachepetsa mitundu yosiyanasiyana ya tizilombo toyambitsa matenda komanso imachepetsa mphamvu ya microbiota.
- Mankhwala osokoneza bongo omwe amachokera ku mankhwala odyetsedwera ku nyama zodyera angathandize chitukuko cha mankhwala oopsa, ndipo alowetsera madzi.
Mu phunziro lofunika kwambiri, ochita kafukufuku amagwirizanitsa mankhwala ogwiritsira ntchito mankhwala, kusintha kwa microbiota, ndi matenda akuluakulu chifukwa cha dysbiosis . Dysbiosis ndi kusayenerera kwa microbiome zomwe ena amaganiza kuti ndizo maziko a chitukuko chomwe chimaphatikizapo matenda osokoneza bongo (IBS), matenda omwe amatha kudzipha, matenda a chiwindi, khansa, matenda aakulu, kutopa kwambiri, ndi matenda ena.
KODI MUNGACHITE CHIYANI KUTI MUZIPHUNZITSA THUPI?
Ndiwe zomwe mumadya. Zoonadi.
Chimene mumadya chimasankhidwa, chimagulidwa, ndipo chimaphatikizidwa ndi matumbo anu. Zakudya zosiyana ndi zowonjezera zimafunika kuti ukhale wathanzi komanso wakuthupi.
Maantibiotiki ndi maantibiobio ndi mankhwala omwe amapezeka mwachibadwa, komanso m'magulu opatsa thanzi, omwe amatha kusintha zakudya, komanso kuzungulira thanzi lonse. Sybiotic ndi chakudya kapena zowonjezerapo zomwe zili ndi maantibiotiki ndi ma probiotic.
Ambiri Ambiri amadya zakudya ndikudya zowonjezera zomwe zimakhala ndi chikhalidwe cha mabakiteriya monga njira yothandizira kuchepetsa thupi, kapena kubwezeretsa m'mimba chitatha mankhwala osokoneza bongo. Ngakhale zotsatira zenizeni sizitsimikiziridwa, mavitamini opatsirana mavitamini amadziwika kuti ndi otetezeka ndipo amakhala ambiri pamsika.
Kuphatikiza pa umboni wonena za zotsatira zathanzi za ma probiotics m'thupi, kuphatikizapo thanzi laumaganizo, kufufuza kwina kunayambitsa kugwirizana kwa m'maganizo ndi kupeza maantibiobio angachepetse nkhawa za anthu omwe ali pachiopsezo chachikulu.
Mukhoza kulimbikitsa mtedza wathanzi mwa kudya zakudya zonse, kudya zakudya zathanzi, kudya zakudya zoyenera, ndi kukhalabe olimba. Kuphunzira kwa 2013 kunapeza mitundu yambiri ya tizilombo toyambitsa matenda m'matumbo a anthu omwe ali oonda.
Kuchepetsa nkhawa zonse ndi chitetezo cha mthupi komanso matupi olimbitsa thupi.
Yesani kupewa zinthu zomwe zimapha mabakiteriya opindulitsa, monga mankhwala opha tizilombo. Mankhwala a antibiotic ndiwo opulumutsa moyo weniweni kwa iwo omwe amawafuna-koma ngati muli ndi chimfine, chimfine, kapena matenda ena a sinus, mwachitsanzo - antibiotic ndizowononga ndalama ... ndi microbiome yanu.
ZOTHANDIZA ZOTHANDIZA NDI ZOTHANDIZA
Khalani otetezeka mwa kusankha zakudya zimene zimakudyetsani-ndi mabwenzi anu okwana triliyoni. Taganizirani izi:
- Prebiotic: Akafika pamatumbo anu, ma probiotics amafunikira zakudya zopanda pake. Maantibiotiki ali ndi zitsulo zopweteka zomwe zimawathandiza mabakiteriya a probiotic. Atafika, prebiotics awiri ali ndi probiotics kuti athandize microbiota kuthandizira wolandiridwa-inu. Zakudya zogwiritsira ntchito maantibiotiki zimaphatikizapo zikhoto, mabala, maapulo, tomato, maekisi, anyezi, adyo, nthochi, uchi, mbewu zonse monga oats, tirigu, rye ndi bran. Komanso, yang'anani zakudya zamtundu wa fibrous, monga mapesi a broccoli. (Kumbukirani kuti mukuwombera kapena mopepuka kuphika, kuti muchepetse mphamvu za goitrogenic.)
Mukasanthula malembo, yang'anani mu inulini . Zopezeka mu zomera zoposa 30,000, inulin ndizomera zapachilengedwe ndi maantibiobio omwe amagwiritsidwa ntchito ngati chakudya choonjezera kuwonjezera fiber ndi ntchito.
- Mapulojekiti: Maantibiotiki amakhala ndi tizilombo toyambitsa matenda omwe angapereke ubwino wathanzi ngati timapereka ndalama zokwanira. Zambiri zamakono tsopano zimati zimapereka zikhalidwe zamoyo-ngakhale yogurt yamazira. Mavitamini ambiri omwe ali ndi zakudya ndizowotcha, ndipo amawonjezera yogurt, kumwa mkaka wofukiza wotchedwa kefir, mankhwala opangidwa ndi soya omwe amatchedwa tempeh, ndi zakudya zina zofewa. Kusunga zabwino zoti zithetse, inde, ndi zoona, chokoleti chamdima chimakhala ndi ma probiotic.
- Zakudya zobiriwira: Yogurt imapangidwa kudzera mu nayonso mphamvu. Zakudya zina zowonjezera zimapangidwa ndi kuphatikiza masamba ndi mitundu ya Lactobacillus , zomwe zimapangitsa kuti mavitamini aziwonjezere komanso zimapangitsa kuti thupi likhale lochepa. Anagwiritsidwa ntchito m'mbiri mwachipatala asanayambe kusungunula ndi kuyambitsa friji, kuthirira mphamvu kumatha kusunga masamba monga tsabola, kabichi, adyo, anyezi, azitona, nkhaka, kaloti, ndi turnips. Komanso, taganizirani zinthu zina zofukiza monga kombucha, kimchi, sauerkraut, ndi miso.
- Synbiotic: Chakudya ndi zinthu zomwe zimagwirizanitsa ndi prebiotic zimatchedwa synbiotic . Mawiri ophatikizana a maantibiotiki ndi yogurt ndi nthochi, yogurt ndi mbewu, kombucha ndi nthanga za chia, feta ndi tchizi ndi anyezi, kapena nyemba ndi pickles. Gwiritsani ntchito malingaliro anu-ndi masamba anu a kukoma-kukhala ndi zinthu zomwe zimakugwiritsani ntchito.
ZOKHUDZA KWAMBIRI
Ngakhale maantibiobio ndi maantibiobio ali ambiri mu zakudya zosiyanasiyana, zingakhale zosavuta kupeza chakudya chokwanira pa chakudya chanu cha tsiku ndi tsiku. Zikatero, mungafunike kupatsa mavitamini. (Mungathe kuphunzira zambiri za maantibiobio mu nkhani ya Dr. Cathy Wong, Acidophilus ndi Probiotics .
Kumbukirani kuti mukufuna kupeza zowonjezereka bwino, zomwe sizili zosavuta nthawi zonse. Komanso, samalani pazodzaza zosafunikira ndi zinthu zina. (Mwachitsanzo, posachedwa, gulu la asayansi linapeza gluten mu mavitamini owonjezera omwe amatchedwa "gluten-free.")
Malangizo ena ofulumira kukuthandizani kukhala ndi thanzi lanu labwino ndi awa:
- Lankhulani ndi wothandizira zaumoyo wanu musanayambe kumwa mankhwala owonjezera, makamaka ngati muli ndi matenda aakulu kapena chikhalidwe.
- Tizilombo toyambitsa matenda anu ndi apadera, ndipo palibe njira yabwino kwambiri ya tizilombo toyambitsa matenda, kupatula imodzi yomwe ili yosiyana ndi yathanzi.
- Fufuzani Zamoyo Zogwirizana ndi Zogwirizana ndi National Yogurt Association (NYA).
- Yogurt yowonjezera ikhoza mwina kapena ayi kukhala ndi miyambo ya moyo malinga ndi kukonza.
Kwa odwala chithokomiro, kufufuza kumayambitsa kugwirizanitsa pakati pa matenda a thanzi ndi kudziletsa, komanso mgwirizano weniweni, matenda a chithokomiro. Kafukufuku akupitiriza kufufuza zogwirizana pakati pa kuchepa kwa microbiome, kupweteka kwa m'mimba m'mimba / matumbo m'mimba , ndi matenda a chithokomiro.
Mabakiteriya ndi mabwenzi athu-kupatula ngati iwo sali. Ulemu wathanzi pa ntchito yogwira ntchito, yofunika kwambiri yochitidwa ndi microbiota ndi yofunikira. Pre-ndi probiotics, mu zakudya ndi zowonjezereka, zimatithandiza kukhala ndi ubale wathanzi ndi malo athu-mkati ndi kunja.