1 - Ukuthi ama-bacteria ayithinta kanjani umzimba wethu
Ukupha ama-bacteria noma ama-microbes ahlala endleleni yethu yokugaya esisisiza ukuba sigcine ukudla, sivimbele ukutheleleka, futhi siboniswe ukuthi sidlale indima emzimbeni wethu. I-gut flora, gut microbiota, kanye ne-microbiota emathunjini ngamanye amagama ajwayelekile asetshenziselwa ukugwinya amabhaktheriya. Igumbi lethu liqukethe inani elikhulu lama-bacteria uma kuqhathaniswa nezinye izingxenye zomzimba kanye nezinhlobo ezihlukahlukene zezinhlobo ezingu-500 kuya ku-1 000. Lezi zinyama zihlaselwa zibe yizigidigidi zama-microbes ezitholakala emanzini.
Siqala ukwakha amabhaktheriya emanzini kusukela ekuzalweni nasekulelaneni kwe-microbial kusungulwa ekudleni kwethu kanye nemvelo. Kukhona ukushintsha okuqhubekayo kokuhle nokubi amabhaktheriya ekuguleni lokho esikudlayo okusebenza ukulinganisela umgudu wokugaya. Uma sidle ukudla okungenampilo, sidla amabhaktheriya amabi okwenza ukungalingani okungalungile.
Ngokusho kocwaningo, ama-bacteria asegulini angathonya amafutha esitolo ngokusebenzisa i-energy extraction kusukela ekudleni. Lokhu kusho ukuthi yini esikudlayo ithinta ngokuqondile ama-microbes ku-gut yethu. Imikhiqizo iyasebenza ukukhulisa amafutha noma kusisiza ukuba silondoloze isisindo esinempilo. Kuyinqwaba yebhaktheriya embi evuselela ukwakhiwa kwamafutha. Ukuba nama-bacteria amabi emathunjini ethu kuzokusho ukuthi sibe nezitolo ezinamafutha amaningi emzimbeni wethu.
Ucwaningo lubonisa ukuthi ama-bacteria ashintsha ngokuhamba kwesikhathi ekuphenduleni izinguquko ekudleni kwethu nasezimo zezempilo. Indlela esiyidla ngayo iboniswa ukuthi iguqule ama-bacteria ethu amahle noma amabi. Ukuba nama-bacterium amaningi amabi kuthiwa ukwandisa izitolo zethu ze-fat futhi ziphazamise indlela umzimba wethu oshisa ngayo amafutha.
Abacwaningi babheka amabhaktheriya asegulini njengengxenye ebangela ukwanda kokukhuluphala ngokweqile. Ubufakazi bubonakala bubonisa ukuthi imifula engavuthi kahle imonakalisa ikhono lethu lokulahlekelwa amafutha.
2 - I-Bad Gut Ibhethrikhi Iningi Lamafutha Okuningi
I-microbes yokugubha iboniswa ukuthi ihluke phakathi kwabantu abanobuthakathaka nabanamafutha kanye namagundane. Ngokusobala, ukungalingani kwamabhaktheriya ethu okugaya kuxhumene nokukhuluphala nezifo ezihambisanayo. Izifundo zikhomba amabhaktheriya amaningi amancane angama-gut atholakala ngaphezulu kwesitolo somzimba.
Ucwaningo olulodwa luhlolisise ukuthi ama-gut microbes abathinta kanjani amagundane enempilo. Ucwaningo lwaluhlanganisa nokuthatha ama-microbes ezigulini kusuka kumaqoqo amane amawele omuntu futhi ubangenise kumagundane angenagciwane. Iqoqo elilodwa lamawele lalilondekile kanti elinye likhulu. Ama-microbes (ama-gutter bacteria) athathwa amawele amancane aphethwe amagundane ahlanzekile, futhi amabhaktheriya avela emawele alula kakhulu aholela kumagundane amafutha.
Ngokusho kwemiphumela yocwaningo, ama-microbes avela emahlathini ahlangene anethonya elihle ekusetshenzisweni kwegazi kanye nokwenza ngcono kwe-fat oxidation (ukushisa).
Umphumela othakazelisayo wenzeke lapho zonke amagundane zifakwa endaweni eyodwa. Ama-bacteria asegundanci ahamba phambili adluliselwa emantongeni aphuzile abangela ukuba alahlekelwe isisindo futhi athuthukise amaphrofayli amabhaktheriya afana namagundane aphilile.
Imiphumela yocwaningo ibonisa amabhaktheriya amabi asisodwa sezimbangela zokukhuluphala. I-takeaway ebalulekile kulokhu konke ukugwema ukudla okugqugquzela ukukhula kwama-bacteria ama-gut. Lokhu kusho ukugwema ukudla okucutshungwe phezulu emafutheni agcwele kanye noshukela.
Ukuze uthuthukise ama-bacteria amahle futhi udale imithi yamathumbu njengamagundane aphilile , ukudla okudla okunempilo kuyadingeka . Lokhu kubandakanya ukudla izinhlobo ezihlukahlukene zemifino, okusanhlamvu okugcwele kanye nezithelo.
Ukukhwabanisa ama-3 - ama-bacteria nokudla okubi
Ngaphezu kokuguqula ikhono lethu lokulahlekelwa amafutha, kubonakala sengathi ama-bacteria amabi akhuphuka ukudla okungenampilo. Lokhu kungenziwa ngenxa yemikhakha engalingani (ugciwane lwamagciwane) ngokusho kocwaningo.
Ucwaningo luhlolisise indlela ukuziphatha kokudla okwakwenziwa ngayo yizinyosi ezincane zamathumbu (ama-gutter bacteria). Umzimba wethu uqukethe ukuhlukahluka kwezinhlobo zezinto eziphikisana nezinsiza zokudla okunomsoco. Kubonakala sengathi ukulwa njalo phakathi komzimba wethu kanye ne-microbiota kungaholela ekuthandeni nasekukhetheni kokudla okungenampilo .
Izifiso ezingenampilo zingase zibe ngenxa yezinambuzane ezimbi ezizuzwa kulabo ukudla. Isayensi ikhuluma kabi ukuthi ama-bacteria afuna ukugcinwa ephila ngumphathi (wena) uyondla lokho okufunayo ukugcinwa.
Ukusebenzisa ukuzithiba ngokudla okukhethwa kukho kungasiza ukuvimbela izimpawu ezincane ezivela emathunjini. Ngokusho kocwaningo, ukudla okunempilo kunganciphisa ukuthanda kwethu ngokungenelela ku-microbiota yethu. Ukunciphisa ama-bacteria ama-gut amabi kungasiza ukunciphisa ukuthanda ukudla, wenze ushintsho oluhle emthonjeni wethu wamathumbu, futhi kusenze sikwazi ukunciphisa umzimba.
4 - Indlela Yokuthuthukisa Amabhaktheriya Okuhle Okukhulayo
Lokho esikudlayo kudlala indima ebalulekile ekulondolozeni ama-bacterium asegulini enempilo. Ukukhuthaza ukugaya ukudla okunempilo okugcwele ama-microbes kuzodinga ukuqeda ukudla okugqugquzela ama-bacterial bad gut. Ama-bacteria ama-bad gut edla ukudla okuphezulu ngamafutha agcwele futhi aphansi ezitsheni nemifino. Ukusebenzisa izinguquko ukwandisa ama-bacteria amahle kakhulu kubalulekile ekulahlekelweni kwamafutha kanye nempilo yonke. Uzothola amathiphu alandelayo awusizo ukuthuthukisa umthambo wamathumbu:
- Ukudla okunempilo - udle i-fiber ephezulu, ukudla konke okudlayo. Hlanganisa ukudla okunjengobhontshisi, amantongomane, imbewu, izinhlamvu ezigcwele, izithelo, nemifino, konke okudla kahle ama-bacteria.
- Ukuqeda ukudla okucutshungulwayo - gcina ukudla okushukela, amafutha wezilwane, nokudla okusetshenziselwa okuncane kakhulu noma ukuqeda ngokuphelele ukukhuthaza ukukhula kwama-bacteria amahle.
- Ama-pre and probiotics - ucwaningo luhlotshaniswa nama-bacteria ama-gut amabuyiselwa ngokuphindaphindiwe kwansuku zonke ye-pre and / noma ye-probiotics. Ama-probiotics angathuthukisa imfucuza yamanzi kanye nokudla kokugaya ukudla okudala indawo ejabulisayo yama-bacteria amahle. Xhumana nodokotela wakho ngaphambi kokuthatha noma yiziphi izithako ezibandakanya ama-pre and probiotics.
- Izinto okumele zigweme - ama-antibiotics, ama-block blockers, kanye nokulwa nokuvuvukala kuboniswa ukubhubhisa amabhaktheriya amahle futhi amabi futhi angakha indawo enhle yokuhlala. Ama-antibiotics kufanele asetshenziswe kuphela uma kunesidingo futhi enqunywe udokotela.
5 - Ibhonasi - Ukudla Okuhle Kokuthuthukisa Ibhaktheriya Yakho Yokudla
I-Apple cider uviniga - igqugquzela i-hydrochloric acid (HCL) ukusiza ukugcina ama-asidi afanele namazinga ajwayelekile e-pH emzimbeni. Ikhuthaza ama-bacteria amahle kakhulu nokulahleka kwamafutha
I-yogurt elula - umthombo ocebile wama-probiotics wemvelo. Iqukethe amasiko aphilayo asebenzayo S.thermophilus, L. bulgaricus, L.acidophilus, ne-Bifidobacteria (ama-gut gut bacteria)
Ukudla okuvutshiwe - i-sauerkraut ukudla okuvutha ngokwemvelo okuqukethe amabhaktheriya e-Lactobacillus (ama-gut gut bacteria)
I-Mangos - iphrofayli enomsoco iboniswa ukuze ithuthukise impilo yegundane, ukunciphisa amafutha omzimba nokugcina amazinga ashukela evamile
I-Kefir - yogurt ephuzayo egcwele amagciwane aphilayo futhi asebenzayo amahle ama-bacteria ama-gut
Amafutha kakhukhunathi - uketshezi oluphakathi kwamafutha e-asidi. Iqukethe ama-acid lauric ne-caprylic aboniswe ukunciphisa amabhaktheriya amabi asegulini futhi alondoloze amazinga e-acidity enesisempilo
I-garlic - i-prebiotic yemvelo esiza ukufaka uphethiloli nokugcina imifino enempilo emathunjini ekhona
Izwi elivela
Ukugoma amabhaktheriya kunendima ebalulekile endleleni umzimba wethu ugcina ngayo amafutha. Singahle senze ngcono ekunciphiseni amafutha omzimba ngokushintsha imithi yethu yamathumbu. Lokhu kwenziwa ngokusebenzisa imikhuba yokudla enempilo eyokwandisa amabhaktheriya ethu amahle emanzini ngenkathi ukunciphisa ama-microbes amabi. Imisebenzi yethu yomzimba ingase isebenze njalo ukulinganisela amabhaktheriya ethu, kodwa kuyoba ukuqaliswa kokudla okunempilo okusivumela ukuba silondoloze igulane enempilo.
> Imithombo:
Emmanouil Angelakis et al., Ubuhlobo phakathi kwe-gut microbiota nokuzuza kwesisindo kubantu, Imithi Ezayo, Microbiology , 2015
> I-Harrison Wein, i-Ph.D, i-Gut Microbiomes ihluke phakathi kwabantu abanobuhlungu nabanamahloni, izikhungo zezempilo zikazwelonke , 2008
> Joe Alcock et al., Ingabe ukuziphatha kokudla okulawulwa yi-microbiota yamathumbu? Izingcindezi zokuziphendukela kwemvelo kanye nezinqubo ezingenzeka, Journal of Cell and Molecular Biology , 2014
> Katherine Wendelsdorf, Ph.D., Gut Microbes kanye Nokudla Ukusebenzisana Ukuthwala Ukukhuluphala, Izikhungo Zikazwelonke Zempilo , 2013
> I-Rosa Krajmalnik-Brown, i-PhD et al., Imiphumela ye-Gut Microbes kwi-Absorption Activity and Energy Regulations, Ukudla okunomtholampilo ku-Clinical Practice , ka-2012