Lafiyar Gut yana da ban tsoro (wanda zai yi tunani?), Kuma probiotics, yayin da tabbas babban ɓangare na mafi kyawun microbiome, da alama an ƙara shi zuwa komai kwanan nan. Amma menene ainihin su? Shin da gaske suna da mahimmanci kamar yadda suke faɗa?
Probiotics suna samun kyakkyawan suna don amfanin lafiyar gut, amma suna iya yuwuwar taimakawa jikin ku duka. Ko da yake sun kasance wani ɓangare na dabi'a na tsarin ɗan adam, ƙara yawan abincin su, ta hanyar abinci ko kari, na iya zama hanya mai kyau don inganta lafiya.
Menene cututtukan ƙwayoyin cuta?
Son kwayoyin halittu masu rai (ko ƙwayoyin cuta) waɗanda a zahiri suna wanzuwa a cikin sashin gastrointestinal kuma ana samun su a wasu abinci. Sabanin sanannen imani, probiotics sune kwayoyin cuta da/ko yisti, ba duka abinci ba. Wato, wasu abinci sun ƙunshi su, amma ba su da kansu.
Ana la'akari da su nau'in "mai kyau" kwayoyin cuta. Wannan saboda suna ba da fa'idodin kiwon lafiya marasa adadi, kamar ingantaccen narkewar abinci da rigakafi, a cewar Harvard Health Publishing.
Hanji (kanana da babba) a dabi'ance yana dauke da kwayoyin cuta masu kyau, da probiotics, da munanan kwayoyin cuta, kamar nau'in kwayar cutar da ke haifar da gudawa mai tsanani da kumburi a cikin hanji. Hanjin gabaɗaya ya ƙunshi ƙwayoyin cuta kusan tiriliyan 100. Wannan yana kama da yawa, dama?
Amfanin
Ɗaya daga cikin fa'idodin da aka fi sani da probiotics shine ikon su na kiyaye microbiome a cikin daidaituwa. Lokacin da kuka yi rashin lafiya, ana samun karuwar adadin ƙwayoyin cuta ko ƙwayoyin cuta marasa kyau da ke rataye a cikin sashin narkewar ku. Probiotics suna taimakawa kawar da ƙwayoyin cuta mara kyau kuma suna mayar da rabo mai kyau na ƙwayoyin cuta mara kyau a cikin hanji.
Kimiyya ta riga ta nuna cewa mai yiwuwa lafiyar hanji:
Inganta lafiyar baki
Bakinmu ba baƙo ba ne ga ƙwayoyin cuta, amma ƙara ƙarin nau'in mai kyau kamar yana da wasu fa'ida. Kimiyya ta nuna cewa probiotics na iya taimakawa wajen kawar da warin baki.
Magungunan rigakafi na baka, ciki har da nau'in K12 da M18 na Streptococcus salivarius, suna da hannu wajen yaƙar ci gaban ƙwayoyin cuta masu alaƙa da su. halitosis. Bayan mako guda na amfani da lozenges na probiotic, kashi 85 cikin XNUMX na mahalarta nazarin sun nuna raguwa a cikin mahaɗan sulfur maras kyau da ke hade da warin baki.
Ƙanshin ƙamshi ba shine kawai yanayin da ke da alaƙa da bakin da probiotics ke iya magancewa ba. Wani binciken matukin jirgi na Oktoba 2009 a Clinical Periodontology ya gwada tasirin shan madarar probiotic kowace rana tsawon makonni takwas kuma ya gano cewa waɗanda suka sha maganin rigakafi sun ga rage kumburi da gumis.
Yana daidaita metabolism da narkewa
Bacteria a cikin hanji suna da alhakin juyar da carbohydrates marasa narkewa, ko fiber, cinyewa a cikin abinci zuwa gajeriyar acid fatty acid waɗanda ke zama tushen mai don ƙwayoyin hanji kuma suna iya hana cutar hanji.
Akwai alƙawarin da yawa game da fa'idodin lafiyar narkewar abinci na probiotics. Suna iya daidaita microflora na hanji kuma suna iya daidaita kumburi, zawo, ko maƙarƙashiya. zai iya taimakawa hana gudawa hade da maganin rigakafi da cututtuka na periodontal da kuma taimakawa wajen haifar ko kula da gafarar ulcerative colitis.
Yana da matukar mahimmanci a yi tunani game da nau'in nau'in probiotic da kuke ɗauka, saboda nau'in da ba daidai ba zai iya sa yanayin ku ya yi muni. Probiotics ba magani ba ne mai-girma-daya domin kowa da kowa na microbiome ya bambanta. Don wannan dalili, yana da kyau a yi magana da likitan gastroenterologist da likitan abinci don sanin ko abinci mai ƙima ko kari ya dace da ku.
Shan probiotics na iya ba da jiki tare da ƙwayoyin cuta masu kyau don ku, wanda zai iya taimakawa wajen dawo da ma'auni a cikin gut. Hakanan, suna da yuwuwar kawar da maƙarƙashiya.
Hana kiba
Wasu bincike sun danganta raguwar bambancin ƙwayoyin cuta a cikin hanji tare da ƙarin haɗarin kiba. Abubuwan da aka gano akan probiotics da nauyi sun ɗan gauraye, amma wasu ƙwayoyin cuta na iya zama kayan aiki mai amfani don asarar nauyi da rage kitsen ciki.
Wani iri da ake kira Lactobacillus gasseri yana iya rage yawan kitsen da ake ci kuma a maimakon haka yana kara yawan kitsen da jiki ke fitarwa.
Cin yoghurt tare da probiotic Lactobacillus fermentum ko Lactobacillus amylovorus yana da alaƙa da raguwar kashi uku zuwa huɗu cikin ɗari na kitsen jiki a cikin tsawon makonni shida. Kodayake probiotics don asarar nauyi na iya yin sauti mai kyau, wasu nau'ikan probiotics suna da alaƙa da haɓaka haɓakar kiba, bisa ga binciken binciken ƙwayoyin cuta na ƙwayoyin cuta na Agusta 2012.
Yana kula da lafiyar zuciya
Akwai shaidar cewa za su iya ba wa zuciyar ku tsabtar da kuka kasance kuna bugun don.
Ga mutanen da ke da babban cholesterol, wasu nau'ikan probiotics, kamar Lactobacilli, na iya taimakawa hana samar da cholesterol da kuma rushe wuce haddi da ya riga ya wanzu. Lactobacillus probiotics sun rage yawan adadin cholesterol da LDL cholesterol (mummunan nau'in) a cikin nazarin binciken Yuni 2017 da aka buga a PLOS One.
Hakanan suna iya samun tasiri mai kyau akan hawan jini. Mutanen da suka sha abin sha mai dauke da probiotic L. plantarum a kowace rana har tsawon makonni shida sun ga raguwa mai yawa a cikin matakan hawan jini, yayin da matakan da ke cikin ƙungiyoyin kulawa ba su canza ba.
Ko da yake ana buƙatar ƙarin bincike don fahimtar ainihin tasirin ƙwayar microbiome idan ya zo ga lafiyar zuciya, yanzu mun san cewa hanjin mu yana rinjayar fiye da kawai narkewa.
Taimaka kula da sukarin jini. An danganta mafi girma na wasu nau'ikan ƙwayoyin cuta a cikin hanji da haɗarin haɗarin nau'in ciwon sukari na 2, yayin da wasu an danganta su da ƙarancin haɗari.
Yana ba da gudummawa ga lafiyar hankali
Alal misali, probiotics na iya ƙara yawan samar da jiki na hormones masu haɓaka yanayi kamar serotonin.
Wataƙila kun ji haɗin gut-brain, kalmar da ake amfani da ita don kwatanta haɗin tsakanin microbiota da kwakwalwarmu. Kodayake har yanzu kimiyyar tana cikin matakan farko, binciken da ya fito ya nuna cewa probiotics na iya yin tasiri mai amfani akan lafiyar hankali.
Wani bincike na Agusta 2017, wanda aka buga a mujallar Gastroenterology, ya gano cewa kashi 64 cikin XNUMX na mahalarta tare da ciwon jijiyar jijiyar zuciya (IBS) da rashin tausayi da matsananciyar damuwa da / ko ciki wanda ya dauki maganin probiotic a kowace rana don makonni shida ya ba da rahoton raguwa a cikin bayyanar cututtuka a lokacin. wancan lokacin.
Kashi 32 cikin ɗari na mutanen da suka ɗauki placebo mara aiki sun nuna irin wannan sakamako. Har ila yau, binciken ya nuna, tare da MRI scans, cewa wadanda ke shan kwayoyin halitta suna da canje-canje mafi girma a cikin sassan kwakwalwa da ke magance yanayi. Abubuwan da aka gano sun nuna cewa suna iya samun kaddarorin antidepressant, masu binciken sun lura.
Babu shaida da yawa game da abin da ke faruwa da kwakwalwa bayan shan probiotics na ɗan gajeren lokaci, amma bincike ya ga sakamako mai kyau nan da nan daga shan kwayoyin.
Menene mafi kyawun abinci na probiotic?
Gut microbiome shine a zahiri kuma a zahiri ginshiƙan lafiyar gabaɗaya, don haka cin abincin da ke da kyau ga microbiome yana da kyau ga lafiyar ku.
Probiotics suna faruwa ta halitta a wasu fermented abinciduk da haka, ana iya ƙara su cikin abinci. Ƙungiyoyi daban-daban na ƙwayoyin cuta na probiotic da yisti waɗanda za ku iya gani akan alamun abinci sun haɗa da Lactobacillus, Bifidobacterium da Saccharomyces boulardii.
Ku ci waɗannan abinci, waɗanda ke da probiotics na halitta:
- Yogurt
- kefir
- Miso
- tempeh
- kimchi
- Kombucha
- Sauerkraut
Wasu hanyoyi masu sauƙi don shigar da waɗannan abinci a cikin abincinku shine amfani da yogurt maimakon mayonnaise don tunawa na gida ko salads kaza, jefa sauerkraut ko kimchi akan miyan hatsi da salads, da kuma ƙara miso zuwa salad dressings da sauces.
Ka tuna kawai cinye raw probiotics. Tsarin dafa abinci yana kashe ƙwayoyin cuta masu amfani da rai a cikin waɗannan abinci.
Wanene ya kamata ya ɗauki kari?
Kodayake kari na probiotic na iya zama da amfani ga wasu, ba a ba da shawarar su ba. Zai fi kyau a ba da fifiko kan abincin da ke ɗauke da probiotics maimakon kari, musamman idan kuna fama da wasu al'amurran GI.
An bayyana wasu nau'ikan probiotic don yuwuwar rawar da suke takawa wajen inganta al'amuran gastrointestinal kamar gas, kumburin ciki, da maƙarƙashiya.
Yawancin masana ba sa ba da shawarar yin amfani da probiotics don yawancin yanayin narkewa. Babu isassun shaidar da za a ba da shawarwari game da amfani da probiotics don magance cutar Crohn, ulcerative colitis, ko ciwon hanji mai ban haushi. Ba a ba da shawarar ƙarawa ga mutanen da ke fama da rashin lafiya ko kuma mutanen da ba su da rigakafi ko shan maganin rigakafi.
Amma ba duk abin da zai zama mara kyau ba. Akwai shaida mai ƙarfi cewa manya da yara suna shan maganin rigakafi don hana C. Diff, ƙananan nauyin haihuwa da marasa lafiya da wani yanayi da ake kira pouchitis ko kumburin aljihu da aka kirkira ta hanyar tiyata don ulcerative colitis na iya amfana daga shan probiotic. Hakanan za su iya taimakawa wajen kula da lafiyar baki, magance wasu matsalolin fata kamar eczema, da rage wasu rashin lafiyar yara.
Yadda za a zabi wani kari na probiotic?
Kamar yadda yake tare da mafi yawan shawarwarin kiwon lafiya, babu jagorori guda ɗaya don zaɓar ƙarin ƙarin probiotic masu dacewa.
Suna da tasiri a cikin adadi masu yawa. Nazarin kimiyya sun ƙaddara fa'idodin kiwon lafiya miliyan 50 zuwa sama da biliyan 1 CFU a rana. CFU tana nufin Ƙungiyoyin Ƙirƙirar Mulki; Yana da ma'auni na ƙaddamar da ƙananan ƙwayoyin cuta a cikin kari. A wasu kalmomi, probiotic tare da CFU mafi girma ba lallai ba ne ya yi daidai da inganci ko inganci.
Har yanzu akwai bincike da za a yi a kan waɗanne nau'ikan ƙwayoyin cuta ne suka fi dacewa ga takamaiman yanayi. An nuna hakan Lactobacillus rhamnosus yana rage tsananin da tsawon lokacin zawo maganin rigakafi masu alaƙa da gudawa mai saurin yaduwa.
Hanyar da ta fi dacewa don ƙarawa: Bi umarnin likitan ku ko masanin abinci mai gina jiki mai rijista don su iya taimaka muku sanin idan ƙarin ya dace da ku kuma ya ba da shawarar amintaccen alama.