Impilo yamathumbu intle iyangcangcazela (ngubani obenokucinga?), Kwaye iiprobiotics, ngelixa ngokuqinisekileyo iyinxalenye enkulu ye-microbiome efanelekileyo, kubonakala ngathi yongezwe kuyo yonke into mva nje. Kodwa ziyintoni kanye kanye? Ngaba ngokwenene zibalulekile njengoko zisitsho?
Iiprobiotics zifumana igama labo elihle lokuxhamla impilo yamathumbu, kodwa zinokunceda umzimba wakho wonke. Nangona ziyinxalenye yendalo yenkqubo yomntu, ukwandisa ukutya kwazo, ngokutya okanye izongezo, kunokuba yindlela efanelekileyo yokuphucula impilo.
Zithini iiprobiotic?
yakhe phila ii-microorganisms (okanye ii-microbes) ezikhoyo ngokwendalo kwindlela yesisu kwaye zikwafumaneka kokunye ukutya. Ngokuchasene nenkolelo eqhelekileyo, iiprobiotics zibhaktheriya kunye / okanye igwele, hayi ukutya okupheleleyo. Oko kukuthi, ukutya okuthile kuqulethe, kodwa ayizizo iiprobiotics ngokwazo.
Zibhekwa njengodidi lwe iibhaktheriya "ezilungileyo".. Oku kungenxa yokuba banikezela ngezibonelelo zempilo ezingenakubalwa, ezinjengokucolwa kokutya kunye nokungakhuseleki, ngokutsho kweHarvard Health Publishing.
Amathumbu (amancinci namakhulu) ngokwendalo agcina iibhaktheriya ezilungileyo, iiprobiotics, kunye neebhaktheriya ezimbi, ezifana noxinzelelo lwebhaktheriya olubangela urhudo olunzima kunye nokudumba kwikholoni. Amathumbu ngokuqhelekileyo aneebhaktheriya ezimalunga ne-100 yetriliyoni. Oko kuvakala ngathi kuninzi, akunjalo?
Izinzuzo
Enye yezona zibonelelo zicacileyo zeprobiotics kukukwazi kwabo ukugcina i-microbiome ilungelelene. Xa ugula, kukho ukwanda kwenani le-pathogenic okanye ibhaktheriya embi exhonywe kwindlela yakho yokugaya. Iiprobiotics zinceda ukuphelisa iibhaktheriya ezimbi kunye nokubuyisela umlinganiselo ophilileyo wokulungileyo kwiibhaktheriya ezimbi ngaphakathi kwamathumbu.
Isayensi sele ibonisile ukuba impilo yamathumbu inokwenzeka:
Iphucula impilo yomlomo
Imilomo yethu ayiqhelekanga kwiibhaktheriya, kodwa ukongeza ngaphezulu kohlobo oluhle kubonakala kunembuyekezo ethile. Inzululwazi icebisa ukuba iiprobiotics zinokunceda ukuphelisa umoya omdaka.
Iiprobiotics zomlomo, kubandakanywa iintlobo ze-K12 kunye ne-M18 ze-Streptococcus salivarius, zibandakanyeka ekulweni nokukhula kwebhaktheriya ehambelana nayo. halitosis. Emva kweveki enye yokusebenzisa i-probiotic lozenges, i-85 ipesenti yabathathi-nxaxheba babonisa ukuncitshiswa kweekhompawundi zesulfure eziguquguqukayo ezinxulumene nomoya ombi.
Ivumba elinukayo ayisiyiyo kuphela imeko enxulumene nomlomo enokuthi i-probiotics ilwe. Uphononongo lokulinga ngo-Okthobha ka-2009 kwiClinical Periodontology yavavanya isiphumo sokusela ubisi lweprobiotic yonke imihla kangangeeveki ezisibhozo kwaye yafumanisa ukuba abo basela iiprobiotics babona amayeza. ukunciphisa ukudumba kweentsini.
Ilawula imetabolism kunye nokugaya
Iibhaktheriya emathunjini zinoxanduva lokuguqula i-carbohydrates engagayekiyo, okanye i-fiber, esetyenziswe ekutyeni ibe yi-short-chain fatty acids esebenza njengomthombo wamafutha kwiiseli zamathumbu kwaye inokuthintela ukuphazamiseka kwamathumbu.
Kukho izithembiso ezininzi ezijikeleze izibonelelo zempilo yokugaya iiprobiotics. Bangakwazi ukulungelelanisa i-microflora yamathumbu kwaye banokudibanisa ukuqunjelwa, urhudo, okanye ukuqunjelwa. inokunceda ukuthintela urhudo ezinxulumene ne-antibiotics kunye nesifo se-periodontal kunye nokunceda ukukhuthaza okanye ukugcina ukuxolelwa kwe-ulcerative colitis.
Kubaluleke kakhulu ukucinga ngohlobo loxinzelelo lweprobiotic oluthathayo, njengoko uhlobo olungalunganga lunokwenza imeko yakho ibe mandundu. Iiprobiotics ayilonyango olulinganayo ngenxa yokuba i-microbiome yomntu wonke yahlukile. Ngenxa yesi sizathu, kukulungele ukuthetha ne-gastroenterologist kunye ne-dietitian ukugqiba ukuba ukutya okubilisiweyo okanye izongezo zifanelekile kuwe.
Ukuthatha i-probiotics kunokubonelela umzimba ngeebhaktheriya ezilungileyo kakhulu kuwe, ezinokukunceda ukubuyisela ukulingana emathunjini. Kwakhona, banamandla okuphelisa ukuqhina.
Thintela ukutyeba kakhulu
Olunye uphando ludibanise ukuncitshiswa kweentlobo ze-microbial emathunjini kunye nomngcipheko okhulayo wokutyeba. Iziphumo kwiiprobiotics kunye nobunzima buxubene kancinane, kodwa iiprobiotics ezithile zinokuba sisixhobo esiluncedo sokunciphisa umzimba kunye nokunciphisa isisu.
Kwafowuna nzima Lactobacillus gasseri inokunciphisa ukufunxwa kwamafutha okutya kwaye endaweni yoko yandise umthamo wamafutha akhutshiwe ngumzimba.
Ukutya iyogathi kunye neprobiotic Lactobacillus fermentum okanye iLactobacillus amylovorus inxulunyaniswe nokuncipha kweepesenti ezintathu ukuya kwezine kumafutha omzimba kwisithuba seeveki ezintandathu. Nangona i-probiotics yokulahlekelwa kwesisindo inokuthi ivakale ilungile, iintlobo ezithile zeprobiotics zidibaniswa nokukhuthaza ukuzuza ubunzima, ngokutsho kophononongo lwe-microbial pathogenesis ka-Agasti ka-2012.
Ugcina impilo yentliziyo
Kukho ubungqina bokuba banokunika intliziyo yakho ukucoceka obukubethela.
Kubantu abane-cholesterol ephezulu, iintlobo ezithile zeprobiotics, ezifana neLactobacilli, zinokunceda ukuthintela ukuveliswa kwe-cholesterol kwaye uqhawule ubuninzi obusele bukhona. I-Lactobacillus probiotics yehlisa kakhulu i-cholesterol epheleleyo kunye ne-LDL cholesterol (uhlobo olubi) kumanqanaba ophononongo kaJuni 2017 apapashwe kwi-PLOS One.
Basenokuba nefuthe elihle kuxinzelelo lwegazi. Abantu abasela isiselo esiqulethe i-probiotic L. plantarum yonke imihla kwiiveki ezintandathu babone ukuncitshiswa okukhulu kumanqanaba oxinzelelo lwegazi, ngelixa amanqanaba kumaqela olawulo ahlala engatshintshi.
Nangona uphando olungakumbi lufunekayo ukuqonda impembelelo echanekileyo ye-gut microbiome xa kuziwa kwimpilo yentliziyo, ngoku siyazi ukuba amathumbu ethu achaphazela ngaphezu kokugaya nje.
Inceda ukugcina iswekile yegazi. Uxinzelelo oluphezulu lweentlobo ezithile zebhaktheriya emathunjini ziye zadibaniswa nomngcipheko ophezulu wohlobo lwe-2 yeswekile, ngelixa ezinye zidibene nomngcipheko ophantsi.
Inegalelo kwimpilo yengqondo
Ngokomzekelo, iiprobiotics zinokunyusa imveliso yomzimba yeehomoni zokuphucula imizwa njenge-serotonin.
Usenokuba uvile ngonxibelelwano lwe-gut-brain, igama elisetyenziselwa ukuchaza ikhonkco phakathi kwe-microbiota yethu kunye nengqondo yethu. Nangona isayensi ikwinqanaba lokuqala, izifundo ezisakhulayo zibonisa ukuba iiprobiotics zinokuba nefuthe eliluncedo kwimpilo yengqondo.
Uphononongo luka-Agasti 2017, olupapashwe kwiphephancwadi i-Gastroenterology, lufumanise ukuba iipesenti ezingama-64 zabathathi-nxaxheba abane-irritable bowel syndrome (IBS) kunye noxinzelelo oluncinci ukuya phakathi kunye / okanye ukudakumba abathatha isongezelelo seprobiotic yonke imihla kwiiveki ezintandathu baxela ukuncipha kweempawu zokudakumba ngexesha. ngelo xesha.
Kuphela ngama-32 ekhulwini abantu abathatha indawo ye-placebo engasebenziyo babonise iziphumo ezifanayo. Uphononongo luye lwabonisa, kunye ne-MRI scans, ukuba abo bathatha i-probiotic babenotshintsho olukhulu kwiindawo zengqondo ezijongene nomoya. Iziphumo zibonisa ukuba banokuba neempawu ezichasayo, abaphandi bayaqaphela.
Akukho bungqina obuninzi malunga nokuba kwenzekani kwingqondo emva kokuthatha iiprobiotics ixesha elifutshane, kodwa uphando lubone iziphumo ezilungileyo ngokukhawuleza ekuthatheni ibhaktheriya.
Zeziphi ezona zidlo zilungileyo zeprobiotic?
I-gut microbiome ngokwenyani kwaye ngokomfuziselo ingundoqo wempilo iyonke, ke ukutya ukutya okulungele i-microbiome kulungile kwimpilo yakho.
Iiprobiotics zenzeka ngokwemvelo kwezinye ukutya okuvundisiweyonangona kunjalo, zinokongezwa ekutyeni. Amaqela ahlukeneyo ebhaktiriya yeprobiotic kunye negwele onokulibona kwiilebhile zokutya ziquka Lactobacillus, Bifidobacterium kunye neSaccharomyces boulardii.
Yitya oku kutya, okuneeprobiotics zendalo:
- Yogathi
- Kefir
- Miso
- tempeh
- kimchi
- Kombucha
- Sauerkraut
Ezinye iindlela ezilula zokubandakanya oku kutya kwisidlo sakho kukusebenzisa iyogathi endaweni yemayonnaise ukwenzela ityhuna yasekhaya okanye isaladi yenkukhu, ukuphosa i-sauerkraut okanye i-kimchi phezu kweesuphu eziziinkozo kunye neesaladi, kwaye wongeze i-miso kwisaladi yokunxiba kunye neesosi.
Khumbula kuphela sebenzisa iprobiotics ekrwada. Inkqubo yokupheka ibulala ibhaktheriya enenzuzo ephilayo koku kutya.
Ngubani ekufuneka athathe izongezo?
Nangona izongezo zeprobiotic zinokuba luncedo kwabanye, azikhuthazwa ngokusemthethweni. Kungcono ukubeka phambili ukutya okuqulathe iiprobiotics kunezongezelelo, ngakumbi ukuba usokola ngemiba ethile ye-GI.
Iintlobo ezithile zeprobiotic ziye zagxininiswa ngendima yazo enokubakho ekuphuculeni imiba yesisu njengerhasi, ukuqunjelwa, kunye nokuqunjelwa.
Iingcali ezininzi azicebisi ukusetyenziswa kweeprobiotics kwiimeko ezininzi zokugaya. Kukho ubungqina obaneleyo bokwenza iingcebiso malunga nokusetyenziswa kweprobiotics ukunyanga isifo sikaCrohn, isifo se-ulcerative colitis, okanye isifo se-bowel syndrome. Ukongezwa kwakhona akukhuthazwa kubantu abagula kakhulu okanye abantu abangenayo i-immunocompromised okanye abathatha i-immunosuppressants.
Kodwa asiyiyo yonke into eya kuba negative. Kukho ubungqina obuqinileyo bokuba abantu abadala kunye nabantwana bathatha i-antibiotics ukukhusela i-C. Diff, ukuzalwa kweentsana ezinobunzima obuphantsi kunye nezigulane ezinemeko ebizwa pouchitis okanye ukuvuvukala kwepokotho eyenziwe ngotyando lwe-ulcerative colitis kunokuzuza ngokuthatha iprobiotic. Banokunceda ukugcina impilo yomlomo, ukulawula iingxaki ezithile zolusu ezifana ne-eczema, kunye nokunciphisa ukungezwani okuthile ebantwaneni.
Indlela yokukhetha isongezelelo seprobiotic?
Njengazo zonke iingcebiso zempilo, akukho zikhokelo sinye zokukhetha isongezelelo esifanelekileyo seprobiotic.
Ziyasebenza kwiimali eziguquguqukayo. Uphononongo lwezeNzululwazi lumisele iinzuzo zempilo ze 50 yezigidi ukuya ngaphezulu kwebhiliyoni enye yeeCFUs ngosuku. I-CFU imele iiYunithi zokuSeka iKoloni; Ngumlinganiselo wokuxinana kweentsholongwane kwisongezelelo. Ngamanye amazwi, iprobiotic ene-CFUs ephezulu ayithethi ukuba ilingana nomgangatho ongcono okanye ukusebenza kakuhle.
Kusekho uphando olwenziwayo malunga neentlobo zeprobiotics ezifanelekileyo kwiimeko ezithile. Kuye kwaboniswa ukuba I-Lactobacillus rhamnosus inciphisa ubunzima kunye nobude besifo sohudo urhudo olunxulunyaniswa ne-antibiotics kunye nolusulelo oluqatha.
Indlela ekrelekrele yokongeza: Landela imiyalelo kagqirha wakho okanye ingcali yezondlo ebhalisiweyo ukuze bakuncede ubone ukuba isongezelelo sikulungele kwaye ucebise uphawu oluthembekileyo.