Impilo yamathumbu iyantengantenga (ubani obengacabanga?), Futhi ama-probiotics, kuyilapho ngokuqinisekile ingxenye enkulu ye-microbiome efanelekile, kubonakala sengathi yengezwe kukho konke kamuva nje. Kodwa ziyini ngempela? Ingabe zibaluleke ngempela njengoba zisho?
Ama-probiotics athola idumela lawo elihle lokuzuzisa impilo yamathumbu, kodwa angasiza umzimba wakho wonke. Nakuba beyingxenye yemvelo yesimiso somuntu, ukwandisa ukudla kwabo, ngokudla noma izithasiselo, kungaba yindlela enhle yokuthuthukisa impilo.
Yini ama-probiotic?
wakhe ama-microorganisms aphilayo (noma ama-microbes) akhona ngokwemvelo emgudwini wamathumbu futhi atholakala kokunye ukudla. Ngokuphambene nenkolelo evamile, ama-probiotics amagciwane kanye/noma imvubelo, hhayi ukudla okuphelele. Okusho ukuthi, ukudla okuthile kuqukethe, kodwa akuwona ama-probiotics ngokwawo.
Babhekwa njengohlobo lwe amagciwane "amahle".. Lokhu kungenxa yokuthi banikeza izinzuzo zezempilo ezingenakubalwa, ezinjengokugayeka kokudla okuthuthukisiwe nokungavikeleki komzimba, ngokusho kwe-Harvard Health Publishing.
Amathumbu (amancane namakhulu) ngokwemvelo afukamele amagciwane amahle, ama-probiotics, namabhaktheriya amabi, njengohlobo lwebhaktheriya oludala isifo sohudo esinzima nokuvuvukala kukholoni. Amathumbu ngokuvamile aqukethe amagciwane angaba yizigidi eziyizigidi eziyi-100. Lokho kuzwakala njengokuningi, akunjalo?
Izinzuzo
Enye yezinzuzo ezisobala kakhulu zama-probiotics amandla awo okugcina i-microbiome ibhalansi. Uma ugula, kukhona ukwanda kwenani lamabhaktheriya e-pathogenic noma amabi alenga emgudwini wakho wokugaya. Ama-probiotics asiza ukuqeda amabhaktheriya amabi futhi abuyisele isilinganiso esinempilo samabhaktheriya amahle namabi ngaphakathi kwamathumbu.
Isayensi isivele ikhombisile ukuthi impilo yamathumbu kungenzeka:
Ithuthukisa impilo yomlomo
Imilomo yethu ayijwayeleki kubhaktheriya, kodwa ukwengeza uhlobo oluhle kakhulu kubonakala kunenzuzo ethile. Isayensi iphakamisa ukuthi ama-probiotics angasiza ekuqedeni umoya omubi.
Ama-probiotics omlomo, okuhlanganisa izinhlobo ze-K12 kanye ne-M18 ze-Streptococcus salivarius, zibandakanyeka ekulweni nokukhula kwamagciwane ahlobene i-halitosis. Ngemva kwesonto elilodwa lokusebenzisa ama-probiotic lozenges, amaphesenti angu-85 abahlanganyeli bocwaningo abonise ukuncipha kwezingxube zesulfure eziguquguqukayo ezihambisana nokuphefumula okubi.
Iphunga elinukayo akusona ukuphela kwesimo esihlobene nomlomo ama-probiotics angalwa nayo. Ucwaningo lwango-Okthoba 2009 lwe-Clinical Periodontology lwahlola umphumela wokuphuza ubisi lwe-probiotic nsuku zonke amasonto ayisishiyagalombili futhi lwathola ukuthi labo abaphuza ama-probiotics babona kwehla ukuvuvukala kwezinsini.
Ilawula imetabolism kanye nokugaya
Amagciwane asemathunjini anesibopho sokuguqula ama-carbohydrate angagayeki, noma i-fiber, esetshenziswa ekudleni abe ama-acid e-short-chain fatty asebenza njengomthombo kaphethiloli wamangqamuzana amathumbu futhi angavimbela ukuphazamiseka kwamathumbu.
Kunezithembiso eziningi ezizungeze izinzuzo zezempilo zokugaya zama-probiotics. Bangakwazi ukulinganisa i-microflora yamathumbu futhi bangakwazi ukulamula ukuqunjelwa, isifo sohudo, noma ukuqunjelwa. angasiza ukuvimbela isifo sohudo okuhlotshaniswa nama-antibiotics kanye nesifo se-periodontal nokusiza ukunxenxa noma ukugcina ukukhululwa kwe-ulcerative colitis.
Kubaluleke kakhulu ukucabanga ngohlobo lwe-probiotic strain oluthathayo, njengoba uhlobo olungalungile lungenza isimo sakho sibe sibi kakhulu. Ama-probiotics awalona ikhambi elilingana nosayizi owodwa ngoba i-microbiome yawo wonke umuntu ihlukile. Ngenxa yalesi sizathu, kungcono ukukhuluma ne-gastroenterologist kanye ne-dietitian ukuze unqume ukuthi ukudla okuvutshiwe noma izithasiselo zikufanele yini.
Ukuthatha ama-probiotics kunganikeza umzimba ngamabhaktheriya angcono kakhulu kuwe, angasiza ukubuyisela ibhalansi emathunjini. Futhi, banamandla okuqeda ukuqunjelwa.
Vimbela ukukhuluphala
Olunye ucwaningo luhlobanise ukuncishiswa kokuhlukahluka kwamagciwane emathunjini kanye nengozi eyengeziwe yokukhuluphala. Okutholakele kuma-probiotics nesisindo kuxubene kancane, kodwa ama-probiotics athile angaba ithuluzi eliwusizo lokulahlekelwa isisindo nokunciphisa amafutha esiswini.
Kwakhala ingcindezi I-Lactobacillus gasseri kunganciphisa ukumuncwa kwamafutha okudla futhi esikhundleni salokho kwandise inani lamafutha akhishwa ngumzimba.
Ukudla iyogathi nge-probiotic Lactobacillus fermentum noma i-Lactobacillus amylovorus kuxhunyaniswa nokuncipha kwamafutha omzimba ngamaphesenti amathathu kuya kwamane esikhathini esingamasonto ayisithupha. Nakuba ama-probiotics okwehlisa isisindo angase azwakale ejabulisa, izinhlobo ezithile zama-probiotics zixhunyaniswa nokukhuthaza ukuzuza kwesisindo, ngokocwaningo lwe-microbial pathogenesis luka-August 2012.
Igcina impilo yenhliziyo
Kunobufakazi bokuthi banganikeza inhliziyo yakho ukuhlanzeka obulokhu ukushaya ngakho.
Kubantu abane-cholesterol ephezulu, izinhlobo ezithile zama-probiotics, njengeLactobacilli, zingasiza vimbela ukukhiqizwa kwe-cholesterol futhi wephule okweqile osekuvele kukhona. Ama-probiotics e-Lactobacillus ehlise kakhulu amazinga e-cholesterol ephelele kanye ne-LDL cholesterol (uhlobo olubi) ekubuyekezweni kocwaningo lwangoJuni 2017 olushicilelwe ku-PLOS One.
Futhi zingaba nomthelela omuhle kumfutho wegazi. Abantu abaphuza isiphuzo esine-probiotic L. plantarum nsuku zonke amasonto ayisithupha babone ukwehla okuphawulekayo kumazinga omfutho wegazi, kuyilapho amazinga emaqenjini okulawula ehlala engashintshile.
Nakuba ucwaningo olwengeziwe ludingeka ukuze kuqondwe umthelela oqondile we-gut microbiome uma kuziwa empilweni yenhliziyo, manje siyazi ukuthi amathumbu ethu athinta okungaphezu nje kokugaya.
Isiza ukugcina ushukela wegazi. Ukugcwala okuphezulu kwezinhlobo ezithile zebhaktheriya emathunjini kuye kwaxhunyaniswa nengozi enkulu yohlobo 2 lwesifo sikashukela, kanti ezinye zixhunywe engozini ephansi.
Inomthelela empilweni yengqondo
Isibonelo, ama-probiotics angakhuphula ukukhiqizwa komzimba kwamahomoni athuthukisa imizwa njenge-serotonin.
Kungenzeka ukuthi uke wezwa ngoxhumo lwe-gut-brain, igama elisetshenziselwa ukuchaza ukuxhumana phakathi kwe-microbiota yethu nobuchopho bethu. Nakuba isayensi isesigabeni sayo sokuqala, izifundo ezisafufusa ziphakamisa ukuthi ama-probiotics angase abe nomthelela onenzuzo empilweni yengqondo.
Ucwaningo lwango-Agasti 2017, olwanyatheliswa kumagazini i-Gastroenterology, lwathola ukuthi amaphesenti angu-64 abahlanganyeli abane-irritable bowel syndrome (IBS) kanye nokukhathazeka okuncane kuya kokulinganisela kanye / noma ukucindezeleka abathatha isithasiselo se-probiotic nsuku zonke amasonto ayisithupha babike ukwehla kwezimpawu zokucindezeleka ngesikhathi. ngaleso sikhathi.
Amaphesenti angu-32 kuphela abantu abathathe i-placebo engasebenzi ababonise imiphumela efanayo. Ucwaningo luphinde lwabonisa, nge-MRI scans, ukuthi labo abathatha i-probiotic babe nezinguquko ezinkulu ezingxenyeni zobuchopho ezibhekana nemizwa. Okutholakele kusikisela ukuthi bangase babe nezindawo zokulwa nokucindezeleka, abacwaningi bayaphawula.
Abukho ubufakazi obuningi mayelana nokuthi kwenzekani ebuchosheni ngemva kokuthatha ama-probiotics isikhathi esifushane, kodwa ucwaningo luye lwabona imiphumela emihle esheshayo evela ekuthatheni amagciwane.
Yikuphi ukudla okungcono kakhulu kwama-probiotic?
I-gut microbiome ingokoqobo nangokomfanekiso iwumgogodla wempilo iyonke, ngakho ukudla ukudla okulungele i-microbiome kuyilungele impilo yakho.
Ama-probiotics ayenzeka ngokwemvelo kwezinye ukudla okubilisiwenokho, zingabuye zengezwe ekudleni. Amaqembu ahlukene amagciwane angama-probiotic kanye nemvubelo ongayibona kumalebula okudla ahlanganisa I-Lactobacillus, i-Bifidobacterium ne-Saccharomyces boulardii.
Yidla lokhu kudla, okunama-probiotics emvelo:
- I-yogog
- I-Kefir
- Miso
- I-Tempeh
- kimchi
- Kombucha
- I-Sauerkraut
Ezinye izindlela ezilula zokufaka lokhu kudla ekudleni kwakho ukusebenzisa iyogathi esikhundleni semayonnaise ukwenza amasaladi e-tuna enziwe ekhaya noma ezinkukhu, uphonsa i-sauerkraut noma i-kimchi phezu kwesobho lokusanhlamvu namasaladi, bese wengeza i-miso kumasaladi okugqoka namasoso.
Khumbula kuphela sebenzisa ama-probiotics aluhlaza. Inqubo yokupheka ibulala amagciwane anenzuzo aphila kulokhu kudla.
Ubani okufanele athathe izithasiselo?
Nakuba izithako ze-probiotic zingase zibe nenzuzo kwabanye, azinconywa ngokusemthethweni. Kungcono kakhulu ukubeka phambili ukudla okuqukethe ama-probiotics kunezithako zokudla, ikakhulukazi uma ulwa nezinkinga ezithile ze-GI.
Izinhlobo ezithile ze-probiotic ziye zagqanyiswa ngendima yazo engaba khona ekuthuthukiseni izinkinga zesisu njengegesi, ukuqunjelwa, nokuqunjelwa.
Ochwepheshe abaningi abancomi ukusetshenziswa kwama-probiotics ezimweni eziningi zokugaya ukudla. Abukho ubufakazi obanele bokwenza izincomo mayelana nokusetshenziswa kwama-probiotics ukwelapha isifo sika-Crohn, i-ulcerative colitis, noma i-irritable bowel syndrome. Ukwengeza akunconyelwe kubantu abagula kakhulu noma abantu abangenawo amandla omzimba noma abathatha ama-immunosuppressants.
Kodwa akuzona zonke izinto eziyoba negative. Kunobufakazi obuqinile bokuthi abantu abadala kanye nezingane bathatha ama-antibiotic ukuze bavimbele u-C. Diff, izingane ezizalwa ezinesisindo esiphansi kanye neziguli ezinesimo esibizwa i-pouchitis noma ukuvuvukala kwephakethe okudalwe ukuhlinzwa kwe-ulcerative colitis kungase kuzuze ngokuthatha i-probiotic. Bangasiza futhi ukugcina impilo yomlomo, ukulawula izinkinga ezithile zesikhumba ezifana ne-eczema, futhi banciphise ukungezwani okuthile kwezingane.
Ungakhetha kanjani i-probiotic supplement?
Njengezincomo eziningi zezempilo, azikho iziqondiso ezizodwa zokukhetha isithasiselo esifanele se-probiotic.
Ziyasebenza ngamanani aguquguqukayo. Ucwaningo lwesayensi lunqume izinzuzo zezempilo ze 50 million kuya ngaphezu kwebhiliyoni elilodwa lama-CFU ngosuku. I-CFU imele i-Colony Forming Units; Kuyisilinganiso sokugcwala kwamagciwane esithasiselweni. Ngamanye amazwi, i-probiotic enama-CFU aphezulu ayifani neze nekhwalithi engcono noma ukusebenza kahle.
Kusenocwaningo okufanele lwenziwe mayelana nezinhlobo zama-probiotics ezingcono kakhulu ezimweni ezithile. Kubonisiwe lokho I-Lactobacillus rhamnosus inciphisa ubulukhuni kanye nobude besikhathi sohudo isifo sohudo esithathelwanayo esihlobene nama-antibiotic.
Indlela ehlakaniphile yokwengeza: Landela imiyalelo kadokotela wakho noma isazi sezokudla esibhalisiwe ukuze bakusize unqume ukuthi isithasiselo sikulungele yini futhi batuse uhlobo oluthembekile.