Utano hwematumbu hwakanaka hunozununguka (ndiani angadai akafunga?), Uye probiotics, nepo zvechokwadi chikamu chikuru cheyakanaka microbiome, inoita kunge yakawedzerwa kune zvese nguva pfupi yadarika. Asi chii chaizvo? Dzinokosha here sezvadzinotaura?
Probiotics inowana mukurumbira wavo wakanaka wekubatsira hutano hwematumbo, asi inogona kubatsira muviri wako wese. Kunyangwe ivo vari chikamu chechisikigo chehurongwa hwevanhu, kuwedzera kudyiwa kwavo, kuburikidza nekudya kana kuwedzera, inogona kuve nzira yakanaka yekuvandudza hutano.
Chii chinonzi probiotic?
Mwanakomana rarama utachiona (kana ma microbes) ayo anogara aripo mudumbu remukati uye anowanikwawo mune zvimwe zvekudya. Kusiyana nekutenda kwakakurumbira, probiotics mabhakitiriya uye / kana mbiriso, kwete zvokudya zvakakwana. Ndiko kuti, zvimwe zvekudya zvinazvo, asi hazvisi probiotics ivo pachavo.
Vanoonekwa semhando ye mabhakitiriya "akanaka".. Izvi zvinodaro nekuti ivo vanopa zvisingaverengeke hutano mabhenefiti, akadai sekuvandudza kugaya uye kusadzivirirwa, maererano neHarvard Health Publishing.
Ura (hudiki nehukuru) hunogara huine mabhakitiriya akanaka, maprobiotics, uye mabhakitiriya akaipa, akadai sehutachiwana hwebhakitiriya hunokonzera manyoka akanyanya uye kuzvimba mukoloni. Ura huzhinji hune mabhakitiriya anosvika 100 trillion. Zvinoita senge zvakawanda, handiti?
Batsirwa
Imwe yemabhenefiti ari pachena eprobiotics kugona kwavo kuchengetedza microbiome iri pakati. Paunenge uchirwara, kune kuwedzera kwehuwandu hwepathogenic kana yakaipa mabhakitiriya akarembera mudumbu rako rekudya. Probiotics inobatsira kubvisa mabhakitiriya akaipa uye kudzoreredza chiyero chine hutano chezvakanaka kune zvakaipa mabhakitiriya mukati memukati.
Sayenzi yakatoratidza kuti hutano hwematumbo hunogona kuitika:
Inovandudza hutano hwemuromo
Miromo yedu haisi yechienzi kune mabhakitiriya, asi kuwedzera mamwe emhando yakanaka kunoratidzika kunge kune mubairo. Sayenzi inoratidza kuti probiotics inogona kubatsira kubvisa mweya wekufema.
Oral probiotics, kusanganisira iyo K12 uye M18 strains yeStreptococcus salivarius, inobatanidzwa mukurwisa kukura kwebhakitiriya inobatanidza halitosis. Mushure mevhiki imwe yekushandisa probiotic lozenges, 85 muzana yevatori vechikamu chidzidzo vakaratidza kuderedzwa kweanoputika sulfur makomisheni ane chekuita nekufema kwakashata.
Kunhuwa kunonhuwa handiyo yega mamiriro ane hukama nemuromo anogona kurwisa probiotics. Chidzidzo chemutyairi waGumiguru 2009 muClinical Periodontology chakaedza mhedzisiro yekunwa mukaka weprobiotic zuva nezuva kwemavhiki masere uye vakawana kuti avo vanonwa maprobiotics vakaona kuderera kwekuputika kwemazamu.
Inogadzirisa metabolism uye kugaya
Utachiona huri muura hunoita basa rekushandura makabhohaidhiretsi asingagadzike, kana kuti faibha, anopedzwa mukudya kuita mapfupi-chain mafuta acids anoshanda semafuta ekuisa masero emudumbu uye anogona kudzivirira kusagadzikana kweura.
Pane zvakawanda zvipikirwa zvakatenderedza hutano hwekugaya hutano hweprobiotics. Vanogona kuenzanisa microflora yemukati uye inogona kupindirana nekuputika, manyoka, kana kuvimbiswa. inogona kubatsira kudzivirira manyoka yakabatana nemishonga inorwisa mabhakitiriya uye periodontal chirwere uye kubatsira kukurudzira kana kuchengetedza kuregererwa kweulcerative colitis.
Zvinonyanya kukosha kufunga nezverudzi rweprobiotic strain yaunotora, sezvo mhando isiriyo inogona kuita kuti mamiriro ako awedzere. Probiotics haisi imwe-saizi-inokodzera-ese mushonga nekuti munhu wese microbiome akasiyana. Nokuda kwechikonzero ichi, zvakanakisisa kutaura ne gastroenterologist uye dietitian kuti uone kana zvikafu zvakaviriswa kana zvinowedzera zvakakodzera iwe.
Kutora probiotics kunogona kupa muviri kune mamwe mabhakitiriya akanaka-iwe-iwe, anogona kubatsira kudzoreredza chiyero mumatumbo. Uyezve, vane mukana wekubvisa kuvimbiswa.
Kudzivirira kufutisa
Imwe tsvagiridzo yakabatanidza kudzikiswa kwekusiyana kwehutachiona muura nenjodzi yakawedzera yekufutisa. Zvakawanikwa paprobiotics uye uremu zvakasanganiswa zvishoma, asi mamwe maprobiotics anogona kuve chishandiso chinobatsira pakurasikirwa nehuremu uye dumbu kuderedza mafuta.
Kunetsa kwakadanwa Lactobacillus gasseri inogona kuderedza kubatwa kwemafuta ekudya uye panzvimbo pacho kuwedzera huwandu hwemafuta anobudiswa nemuviri.
Kudya yogati neprobiotic Lactobacillus fermentum kana Lactobacillus amylovorus kwakabatana netatu kusvika mana muzana kuderedzwa kwemafuta emuviri mukati memavhiki matanhatu. Kunyange zvazvo maprobiotics ekuderedza uremu angaita seakanaka, mamwe marudzi eprobiotics ane hukama nekusimudzira uremu, maererano neAugust 2012 microbial pathogenesis study.
Inochengetedza hutano hwemoyo
Pane humbowo hwekuti vanogona kupa moyo wako kucheneswa kwawange uchirova.
Kune vanhu vane cholesterol yakakwira, mamwe marudzi eprobiotics, akadai seLactobacilli, anogona kubatsira kudzivirira kugadzirwa kwecholesterol uye kuputsa kuwandisa kwagara kuriko. Lactobacillus probiotics yakadzikisa zvakanyanya cholesterol yakazara uye LDL cholesterol (iyo yakaipa rudzi) mazinga muJune 2017 yeongororo yekuongorora yakaburitswa muPLOS Imwe.
Vanogonawo kuva nemigumisiro yakanaka paBP. Vanhu vakanwa chinwiwa chine probiotic L. plantarum zuva rega rega kwemavhiki matanhatu vakaona kuderera kukuru kwemazinga eBP, nepo mazinga mumapoka ekutonga akaramba asina kushanduka.
Kunyangwe kutsvagisa kwakawanda kuchidikanwa kuti tinzwisise maitiro chaiwo eiyo gut microbiome kana zvasvika kune hutano hwemoyo, isu tave kuziva kuti ura hwedu hunokanganisa zvinopfuura kungogaya.
Inobatsira kuchengetedza shuga yeropa. Huwandu hwepamusoro hwemamwe hutachiona hwehutachiona mumatumbo hwave hwakabatana nenjodzi yepamusoro yerudzi rwe 2 chirwere cheshuga, nepo mamwe akabatanidzwa kune yakaderera njodzi.
Inopa hutano hwepfungwa
Semuyenzaniso, maprobiotics anogona kuwedzera kugadzirwa kwemuviri kwemahomoni anosimudzira senge serotonin.
Iwe unogona kunge wakanzwa nezve gut-brain connection, izwi rinoshandiswa kutsanangura kubatana pakati pemicrobiota yedu nehuropi hwedu. Kunyangwe sainzi ichiri mumatanho ekutanga, zvidzidzo zviri kubuda zvinoratidza kuti maprobiotics anogona kuve nemhedzisiro inobatsira pahutano hwepfungwa.
Chidzidzo chaAugust 2017, chakabudiswa mumagazini yeGastroenterology, chakawana kuti 64 muzana yevatori vechikamu vane irritable bowel syndrome (IBS) uye kupfava kusvika pakati pekuzvidya mwoyo uye / kana kuora mwoyo avo vakatora probiotic supplement zuva rega rega kwemavhiki matanhatu vakashuma kuderera kwezviratidzo zvekuora mwoyo panguva. nguva iyoyo.
32 muzana chete yevanhu vakatora placebo isingashande vakaratidza mhedzisiro yakafanana. Chidzidzo chacho chakaratidzawo, neMRI scans, kuti avo vanotora probiotic vaiva nekuchinja kukuru muzvikamu zvehuropi zvinotarisana nemafungiro. Zvakawanikwa zvinoratidza kuti vanogona kunge vaine antidepressant properties, vanoongorora vanocherekedza.
Iko hakuna humbowo hwakawanda pamusoro pezvinoitika kuuropi mushure mekutora probiotics kwenguva pfupi, asi tsvakiridzo yakaona zvimwe zvinokurumidza kunaka mhedzisiro kubva kutora mabhakitiriya.
Ndezvipi zvokudya zvakanakisisa zveprobiotic?
Iyo gut microbiome ndeyechokwadi uye nenzira yekufananidzira pamusimboti wehutano hwese, saka kudya chikafu chakanakira microbiome kwakanakira hutano hwako.
Probiotics inowanzoitika mune dzimwe zvokudya zvakaviriswazvisinei, zvinogonawo kuwedzerwa kune zvokudya. Mapoka akasiyana eprobiotic mabhakitiriya uye mbiriso iwe yaungaone pane zvinyorwa zvekudya zvinosanganisira Lactobacillus, Bifidobacterium uye Saccharomyces boulardii.
Idya izvi zvikafu, izvo zvine echisikigo probiotics:
- Yoghurt
- Kefir
- Miso
- tempeh
- kimchi
- Kombucha
- Sauerkraut
Dzimwe nzira dziri nyore dzekubatanidza zvikafu izvi mukudya kwako ndezvekushandisa yogati pachinzvimbo chemayonesi yetuna yekumba kana huku salads, kukanda sauerkraut kana kimchi pamusoro pesobho yezviyo nemasaladhi, uye kuwedzera miso kumachira esaladhi uye sosi.
Rangarira chete kushandisa mbishi probiotics. Kubika kunouraya mabhakitiriya anobatsira ari mupenyu muzvokudya izvi.
Ndiani anofanira kutora ma supplements?
Kunyange zvazvo probiotic supplements inogona kubatsira kune vamwe, haina kukurudzirwa zviri pamutemo. Zviri nani kuisa pamberi pezvikafu zvine probiotics pane zvekuwedzera, kunyanya kana uchinetsekana nedzimwe nyaya dzeGI.
Mamwe maprobiotic strains akajekeswa nekuda kwechinzvimbo chavo mukuvandudza nyaya dzemudumbu senge gasi, bloating, uye kuvimbiswa.
Nyanzvi dzakawanda hadzikurudzire kushandiswa kweprobiotics kune akawanda mamiriro ekugaya. Pane humbowo husina kukwana hwekuita mazano pamusoro pekushandiswa kweprobiotics kurapa chirwere cheCrohn, ulcerative colitis, kana irritable bowel syndrome. Kuwedzera hakukurudzirwe kune vanhu vanorwara zvakanyanya kana vanhu vasina immunocompromised kana kutora immunosuppressants.
Asi hazvisi zvese zvichange zvisina kunaka. Pane humbowo hwakasimba hwekuti vanhu vakuru nevana vari kutora mishonga inorwisa mabhakitiriya kudzivirira C. Diff, vana vane uremu hushoma uye varwere vane chirwere chinonzi pouchitis kana kuzvimba kwehomwe yakagadzirwa nekuvhiyiwa kweulcerative colitis inogona kubatsirwa nekutora probiotic. Vanogona zvakare kubatsira kuchengetedza hutano hwemukanwa, kudzora mamwe matambudziko eganda senge eczema, uye kuderedza kumwe kusawirirana kwevana.
Nzira yekusarudza sei probiotic supplement?
Sezvinei nemazano mazhinji ehutano, hapana nhungamiro imwe chete yekusarudza yakakodzera probiotic yekuwedzera.
Dzinoshanda mumari yakasiyana-siyana. Zvidzidzo zveSainzi zvakaratidza hutano hunobatsira hwe 50 miriyoni kusvika pamusoro pebhiriyoni imwe CFUs pazuva. CFU inomirira Colony Forming Units; Icho chiyero chehuwandu hwehutachiona mukuwedzera. Mune mamwe mazwi, probiotic ine CFUs yepamusoro haireve kuenzana nemhando yepamusoro kana kushanda.
Pachine tsvagiridzo inofanirwa kuitwa pamusoro pemhando dzeprobiotics dzakanakira mamiriro chaiwo. Zvaratidzwa izvozvo Lactobacillus rhamnosus inoderedza kuoma uye nguva yemanyoka antibiotic-yakabatana uye acute infectious diarrhea.
Iyo yakangwara nzira yekuwedzera: Tevedzera mirairo yachiremba wako kana yakanyoreswa nutritionist kuitira kuti vagone kukubatsira kuona kana yekuwedzera yakakunakira iwe uye nekukurudzira brand yaunovimba.