Nzira yekuti chirwere microbiome chinogona kuita sei pane zvinorehwa nehutano hwehutano
Isu tinowanzoti kune chirwere chedu chekudya (mumatumbo) apo nyaya dzakadai sokubhururuka, indigestion, kushungurudza, mavhinga, uye matambudziko ekufamba kwemakumbo anomuka. Asi nhasi, tiri kuuya kuzonzwisisa kuti chirwere chekudya, uye microbiome inogara mukati maro, inobata zvinopfuura izvi zvinonetsa.
Varwere vanouya kwandiri vachitsvaka mhinduro dzekuzvidya mwoyo, kuora mwoyo, kufunganya kwemafungiro, kuora kweuropi, uye kuneta zvinoshamisa apo ini ndichatanga nekukumbira pamusoro uye nekuratidza kuti zviri nani kudya miitiro uye kupa mazano ehutano hwakanaka.
Kunyangwe iwe unogona kunge watoziva hutumbi hwako hunogona kukanganisa hutano hwako hwehutano, zvingashamisika kunzwa kuti mudumbu nehuropi zvakabatana, zvakare.
Izvo Zvikamu Zvizhinji (uye Mabasa) zveGu
Maronda ako anosanganisira maronda ako emimba (GI), iyo inongedzo yezvikamu zvisina kuvharwa zvakabatanidzwa muhutu refu, huchibvisa kubva mumuromo wako kuenda kune yako anus; inosanganisirawo chiropa chako, pancreas, uye gallbladder. Mushure mekunge muromo wako unouya dumbu rako, mudumbu, maduku maduku uye makuru, uye anus. Zvose izvi zvinoshanda pamwe chete nemabhiriyoni emabhakitiriya (yako microbiota) kuti upe zvokudya zvaunodya mumafuta muviri wako unoda, uye iyo inenge isisina.
Uturu hwakanaka uye mabhakitiriya ayo anobatsirawo kudzivirira kubva pane zvirwere, kudzivirira uturu, uye kurwisa mabhakitiriya akaipa anogona kukurwara. Uye hongu, inobatsirawo uropi hwako.
The Gut-Brain
Iwe wakanzwa "mapururu" mumimba mako kana uchitya, chakanaka? Iyoyo imwe chete muenzaniso wakajeka wematumbo ako-uropi kubasa.
Zvakavanzwa mumararamiro enyu mamiriyoni emasero emagetsi anotaura neuropi mumusoro wako. Iyi mitsipa inogona kukonzera kushanduka kwemanzwi mune vanhu vane varwere vane utano hwakanaka.
Funga nezvazvo. Iti iwe unodya nenzira iyo inogumbura goro rako rinodya-nzira inoshandiswa yakagadzirwa uye yakasuruwa, somuenzaniso.
Zvokudya izvi zvinotungamirira kumapikisi mune shuga yeropa uye kugadzirwa kwe-excitotoxins -kuita kunokonzera marara ako emasero ekutenderera kutumira chiratidzo kuuropi yako inonzwika svondo, ichikuisa muhondo kana kuti ndege. Chigumisiro chinogona kuva nekuzvidya mwoyo uye kushungurudzika.
Pamusoro peflip, iwe unogona kunzwa kunetseka kwakanyanya kubva pakushanda basa rakaoma-kushungurudza kana kuramba uri mumugwagwa. Muchiitiko ichi, uropi uye muviri wako kusunungura mahomoni anonzi adrenaline uye cortisol, iyo inobatanidza nemitsipa mukati mako muhutano hwehutano uye inogona kukonzera kushushikana kwepamuviri, kubvongodza, uye kurora.
Kuwana Kuenzanisa: Muto, Muviri, Pfungwa
Masayendisiti ari kuuya kuzonzwisisa kuti ukama uhwu pakati pematumbo ako, uropi, uye humwe muviri wako wose hwakanyatsobatanidzwa mumamiriro akawanda. Chidzidzo chinokosha ndechekuti kune matanho akawanda aunogona kutora kuti ubatsire muviri wako, uropi, uye utumbi huve hutano hwakanaka uye hunoenzanisa-iwe unongoda kuti vashande pamwechete.
Shandisa Zvokudya seMishonga: Izvi zvakajeka kana iwe ukapedza kudya kwezvikamu zviviri-izvo zvinokonzera kuvhiringidza uye izvo zvisingaiti. Ndinokurudzira, kunyanya kana uri kunetseka kwakanyanya uye chero kushungurudzika kwezvokudya, iwe unotora pfupa kubva kune zvakaoma-ku-digest zvinhu zvakadai semafuta matsvuku, dairy, gluten, zvakanatswa shuga uye makhahydrates, doro, kofi, uye zvimwe zvokudya zvinogadzirwa.
Vhiki-refu "detox" inowanzotanga zvakanaka; ipapo iwe unogona kutanga kudzorerazve kudya uku kamwechete panguva uye kuona kuti unonzwa sei. Panzvimbo yezvokudya izvi zvinovhiringidza, ndinokurudzira zviyo zvakadai sejisi remavara, quinoa, miriwo, miriwo, nemimwe michero. Funga nezvekunwa mvura uye tei.
Chimbofunga Zvimwe Zvokudya: Kunyange kana iwe uchidya kudya kwakanaka, pane zvitatu zvinowedzera ini ndinowanzopa mazano kuti ndikubatsire kupera kwako nekuvandudza.
- Probiotics : Kunyange zvazvo pane zvakawanda zvakaramba zvichikakavhiringidza pamusoro pemishonga inonzi probiotics , ini ndichiri kuwanika iyo inobatsira mukugadzirisa kudya uye nekuvandudza gumbo yako microbiome. Tora chirongwa chepamusoro-soro mangwanani oga oga; sarudza additi pamwe nemadhora mabhiriyoni eCFU (colony-forming units).
- Kudyidzana kwemakemikari : Izvi zvinotsigisa zvinoshanda kuti zviputse izvo zvinodyiwa muzvikamu zviduku, zvichiita kuti zvive nyore kugadzirisa zvokudya zvako uye kunwa mishonga yayo. Ndinokurudzira kutora rimwe kana maviri mapukisi emakemikari ekudya uye kudya kwako kwakanyanya, kana kudya kwemasikati kana kudya kwemanheru. Sarudza enzyme yezvokudya nemamylase (iyo inoputsa starch), lipase (iyo inoputsa mafuta), uye protease (iyo inoputsa mapuroteni).
- Glutamine : Kudya zvisina kunaka uye kushungurudzika kunogona kukonzera marwadzo emvura-apo masangano pakati pemasero emudumbu akaturika, achibvumira zvinhu zvekunze nezvimwe zvinokonzera kuputira mukati maro ose ekuparadzirwa, zvichikanganisa muviri wose. Iyi amino acid inosimbisa kusimbisa gumbo rako uye kubatsira "kuisa chisimbiso" icho; tora rimwe kune maviri gramu zuva nezuva.
Dzidzira Mafungiro: Kuderedza kushungurudzika uye kuwedzera kukufunga kuchaderedza kuwandisa kwemahomoni anokonzera kushungurudzika, ayo achazonyaradza zviratidzo izvo zvinotarisa maronda ako. Kune nzira dzakawanda dzekushanda mupfungwa muzuva rako, uye iwe unogona kuwana dzakawanda dzazvo zviri nyore kushandisa pane iwe unofunga.
Uku kufungisisa kwakajeka nzvimbo yakanaka yekutanga:
- Gara pane imwe nyarara uise timer kwemaminitsi matatu.
- Tora kufema kwakadzika woibaya yose kunze.
- Vhara maziso ako. Inhale uye fungisisa zvakakwana pamweya iwoyo: Inzwai mhepo inopinda mukati mese uye dumbu renyu riwedzere, ezvo vobva vashandura, vachivhuvhuta mhepo zvishoma nezvishoma kubva mumuromo mako, kunzwa chibvumirano chako chemuviri.
- Ramba uchitarisa simba rako rose rekufunga pane imwe neimwe inhale uye mumwe nomumwe aende. Apo pfungwa yako inofamba-uye ichadaro, nokuti iyo ndiyo chaiyo-inongounza pfungwa yako kumashure kumhepo yako. Rega pfungwa dzako dzifambe dzakanyarara mupfungwa dzako, semotokari inotsika mumugwagwa. Rambai kusvikira nguva yako yapera.
Hazvina hanya kana iwe uchipedza zvose kunze kwemweya kufema-famba uchifamba-famba munzvimbo yako yepfungwa- kuedza kufungisisa ndicho chinokosha.
Tora Tech Break: Kubva kuwanda kwekombiyuta muhupenyu hwedu, uye nguva dzose yehuwandu hwemashoko atinopa, ini ndinowanzokurudzira "kubvisa" nekudzivirira magetsi kubva muimba yako yekurara uye mangwanani. Sezvakakosha sezvo izvi zvingaita sokuti, mafoni, mahwendefa, ma-laptops, uye terevhizheni zvose zvinotambudza zvikuru uye zvinokonzera kushungurudza zvigadzirwa kana zvikashandiswa. Paunomuka mangwanani, usatora email yako, foni, kana imwe yezvigadzirwa zvemagetsi kanabheri.
Pakupera kwezuva, gumbo rako ndiro nheyo yehutano hwako. Kushungurudzika, zvokudya, uye nzvimbo yakasununguka inoshanda muchikwata kuti uone utano hwako hwekudya, izvo zvino hunoita hutano hwako hwose. Shandisa matanho aya kuti urambe uine utano uye ufare kwemakore anotevera.
> Sources:
> Harvard Medical Letter. Kushungurudzika uye Sensitive Gut. https://www.health.harvard.edu/newsletter_article/stress-and-the-sensitive-gut
> Mu C, Yang Y, Zhu W. Gut microbiota: Uropi hwekuchengetedza rugare. Mitsva mu Microbiology. 2016; Mar (7): 345.
> Van der veek PPJ, Van rood YR, Masclee AAM. Kuongororwa kwemakiriniki: nguva pfupi uye kwenguva refu kubatsirwa kwokudzidzira kuporesa kwekutsamwa kwemafupa ehurwere. Alimentary Pharmacology uye Therapeutics. 2007; July 12: 943-952.