Kana iwe usati uchinzwa zvakawanda pamusoro pemvura yako yebhakitiriya, chikamu chako chakanaka chirwere chemvura , mikana iwe uri kuzonzwa zvakawanda zvakawanda pamusoro penyaya iyi mune ramangwana. Aya mabhakitiriya akaregererwa zvikuru iye zvino ari kubatanidzwa nehutano hwakawanda hwehutano hwevanhu nezvinetso. Apo iwe unotevera pamwe nesayenzi ino inobuda iwe unoda kuva nechokwadi chokuti uri kuita zvose zvaunogona kunge uchiita kuti uone kuti maitiro ako emakiteriya ane utano sezvaanogona kuva.
Pano tinotarisa izvo zvinozivikanwa pamusoro pemarita ako emakiteriya, chii chinozvitumira kunze uye izvo zvinobetsera kuti zvibudirire.
Chii Chinokonzera Kupora?
Miti yemvura inoumba nyika yezvirukirwo zvinowedzera maitiro edu emimba. Inofungidzirwa kune zviyero zana zvemadriyoni, aya anonzi microbes. Iyo inowanzoumbwa nemhando dzakasiyana-siyana dzebhakitiriya, asi kunewo zvimwe fungi uye protozoa zvakare. Ukama hwedu nehutu hwemvura hunofungidzirwa kuti ndewe humwe hunobatsira. Mvura inoyerera inogonawo kutumidzwa se microbiome, microbiota kana microflora.
Tsvakurudzo pamusoro pemvura yakasviba yakawana kuti isu hatina kuberekwa nemaruva emvura, asi vacheche vacheche vane zvirwere zvekudya zvine mazai kubva kuna amai vavo munguva yekuzvarwa kwevakadzi. (Pane kumwe kutsvaga kutsvakurudza kuti vana vanoberekwa kuburikidza nechikamu chekuchengetedza zvinoratidzika kusiyana kwekugadzirwa kwemvura yavo).
Kusiyanisa kwakawanikwa pakati pemafuta ezvakamupa uye zvekudya-zvekuyamwisa vana. Kana vana vacheche vayamwa, izvo zvinoitika kune makore maviri, maruva avo anonyanya kufanana neaya evanhu vakuru.
Mvura yemvura inofungidzirwa kuti:
- Kukurudzira kudya
- Chengetai mabhakitiriya anokuvadza
- Stimulate iyo immune system
- Shandisa mamwe mavitamini
- Kutsigira gut motility
- Batsira kubvisa michina
Zvinorwadza Kugadzira Bhakteria
Mune hutano hwehutano hwakanaka, pane hutano hunofadza umo marwadzo anobatsira emaabhakitiriya anochengetedza matambudziko ane mukana wekutambudzika mukuongorora. " Utachiona dysbiosis " izwi rinoshandiswa nevatsvakurudzi kurondedzera mamiriro ekufungidzira umo kune huwandu hwezvinetso zvinotambudza. Kuchinja kunogona kuonekwa mukugadzirwa kwemaruva pachavo, mararamiro avo, uye kuti vari kushanda sei.
Izvi zvinotevera zvose zvinokanganiswa kuti zvive nemigumisiro yakaipa pamusoro pehutano hwepamuviri mumakakiteriya:
- Antibiotic inoshandiswa
- Zvokudya zvemazuva ano
- Peristalsis dysfunction
- Kushushikana mupfungwa
- Psychological stress
- Radiation
Apo Gutti Bhakteria Inoenda Zvakaipa
Vatsvakurudzi vave vachiona kushamwaridzana pakati pemukati dysbiosis uye zvakasiyana siyana zvirwere zvisingaperi. Zvechokwadi, sezvaunotarisa pane zvinotevera, unogona kufunga kuti hazvishamisi kuona zvirwere zviviri zvemuviri. Chii chinogona kuuya sechishamisi ndezvekubatana kune dzimwe zvirwere zvisingaperi, zve-system-wide zvehutano hwehutano. Ikozvino mafungiro ndeokuti dysbiosis iri kupa chikamu chisina kujairika chekudzivirira zvirwere zvemuviri uye chiri kutamba chikamu muzviratidzo zvisingaperi zvezvinetso izvi.
Kucheka mitsva yekutsvakurudza kuri kutarisa basa iro utano hwemvura inotonhora hunoita mumatumbo ekudzivirira (leaky gut syndrome) uye kuti iyo inorevei nehutachiona hwemoto.
- Ankylosing Spondylitis
- Atopic Eczema
- Inflammatory Bowel Disease (IBD)
- Irritable Bowel Syndrome (IBS)
- Rheumatoid Arthritis
Lifestyle Changes for Healthy Gut Bacteria
Kubva pane izvo zvinozivikanwa nekutsvakurudza kusvika panguva ino pamusoro pezvinoita kuti uwane utano hwakanaka uye husina kunaka mararamiro ebhakitiriya, zvinotevera zvinogona kukubatsira kuti uwedzere hutano hwepanyika yako yepakati:
- Chengetedza mishonga inorwisa mabhakitiriya. Zvechokwadi, unofanira kutarisa chiremba wako kana iwe une zviratidzo zvekurwara kwakakomba, asi tevera mazano avo uye usaomesa pamutemo wezvirwere mabhakitiriya kune zvirwere zvehutachiona.
- Dzidza unyanzvi hwekutarisira kudzvinyirira. Upenyu hwemazuva ano huzere nehuzhinji hwezvinetso. Iwe unogona kudzidza unyanzvi hwekutarisana nematambudziko aya nenzira iyo inokonzera kusapfeka uye kuputika pamuviri wako.
- Kana zvichidiwa, tora probiotics. Zvirongwa zveprobiotic zvinowedzera zvine mishonga yebhakitiriya yakave ichionekwa seinobatsira vanhu. Kunyangwe kutsvakurudza pamusoro pezvibatsiro zveprobiotiki kwave kusanganiswa, uye kusvika panguva ino, hakuna ruzivo rwakaoma kuti vanogona kuchinja maitiro eguvhu rako flora, ivo vanowanzochengetedzwa zvakanaka uye vakaratidzwa kuvandudza zviratidzo zvevanhu vanotambura IBS. Sezvo nepamusoro pezvokudya zvinowedzera, iva nechokwadi chekuwana chibvumirano kubva kuchiremba wako usati washandisa.
Gadzira Bhakitiriya uye Kudya
Kunyangwe kutsvakurudza munharaunda iyi kwakatangira, zvinotevera zvinoshandiswa zvekudya zvinogona kuva zvekubatsira pakuchengetedza ushamwari hwegciwane mabhakitiriya achifara uye zvirokwazvo hazvizokuitiri kukuvadza:
Deredza shuga uye yakanatswa makhahydrates. Izvi zvikamu zvekudya zvinopindirana negate mabhakitiriya kuburikidza nekugadzirwa kwekuvirisa uye zvinogona kuita kuti zviratidzo zvakanyanyisa zvegesi uye kubhururuka.
Tsvaga kuziva prebiotics. Sezvaunonzwa zvakawanda uye zvakawanda pamusoro pemvura yakagadzikana, iwe uchange uchinzwa zvakawanda nezvemaantibibio. Prebiotics inoshandiswa muzvokudya zvinokurudzira kukura kwemaruva anobatsira. Prebiotics inonyanya kuwanikwa mumiriwo nemichero yakakwirira mumusanganiswa uye isina insoluble fiber. Mamwe mazwi maviri emashoko e "fructo-oligo-sacharides" uye "inulins;" Zvokudya zvine izvi zvinonzi prebiotic zvinoratidzika kunge zvakanyanya mumvura. Heano mimwe mienzaniso:
- Artichokes
- Asparagus
- Bananas
- Blueberries
- Chicory
- Garlic
- Leeks
- Anyanisi
- Rye
Idya zvinodyiwa zvakanyanya. Zvokudya zvakabikwa ndizvo zvokudya izvo zvatova nevari mukati mazvo zvipenyu zvemaitiro ezvakabatsirana zvebhakitiriya. Izvi zvingaita sezvinoshamisa chaizvo, asi apo iwe unotarisa pane urongwa, iwe unenge uchiziva zvikuru mienzaniso miviri:
- Kefir
- Kimchi
- Kombucha
- Sauerkraut (kwete makedheni, iyo yakasvibiswa, isingadi kuwanikwa kubva mufiriji chikamu chechitoro)
- Yogurt
Funga nezvefupa mutsva: Kunyange zvazvo tsvakurudzo ichinge ishoma, vashandi vakawanda vanorapa utano vanosimudzira mapfupa emapfupa sekurapa zvikuru pamvura .
Sources:
Galland, L. & Barrie, S. "Intestinal Dysbiosis uye Zvinokonzerwa Nezvirwere" Environmental Illness Resource Website.
Gibson, G. & Roberfroid, M. "Kudyidzana Kwemashoko kweHuman Colonie Microbiota: Kuzivisa Mutemo wePrabiotics" Journal of Nutrition 1995 1401-1412.
Gibson, G., et.al. "Kudyidzana kwezvekushandisa kwehutachiona hwemunhu: kuvandudza pfungwa ye prebiotics" Nutrition Research Reviews 2004 17: 259-275.
Hawrelak, JA & Myers, SP "Zvinokonzera Utumbo Dysbiosis: Ongororo" Ongororo Yezvekurapa Kwakaitwa 2004 9: 180-197.