Izvo iwe iwe uye anenge mabhiriyoni zana emabhiriyoni? Prebiotic , probiotic , symbiotic - zvinorevei iwe-iwe nehutano hwako? Chidzidzo chegomba mabhakitiriya uye probiotics ari kuputsa pasi. Kuputirwa nemishonga inorwisa mabhakitiriya, kupera muhutano, zvakasiyana seminwe yako yeminwe, uye kushanduka kwekuchinja muhupenyu hwose hwezuva rako, microbiome yemuviri - chikero chebhakitiriya - inokosha uye inopedza musoro musoro wehutano.
Anozivikanwa munguva yakapfuura segate mabhakitiriya uye chirwere chemvura , microbiota , kana microbiome , inoungana nemarudzi anenge 1 000 mabhakitiriya akasiyana-siyana anokosha zvikuru kune hutano hwevanhu. Vanorarama zvikuru muchechi yepamusoro yepamuviri. Panewo mabhakitiriya paganda rako, mumapapu ako nemamwe mativi emuviri. Aya mabhakitiriya anesu kubva kubva pakutanga: the placenta ine microbiome yayo uye inofungidzirwa kuti inobatsira kuhutano hwevana.
Kutsvakurudza kunoenderera mberi kunoratidza kukosha kwe microbiota kune utano hwedu. Microbiota iye zvino inofungidzirwa nedzimwe nyanzvi kuti ive nhengo chaiye mumuviri.
Zvimwe zvemabasa e microbiome ane utano zvinosanganisira:
- Microbiota inobatsira kutsigira uye kutsigira zvirwere zvemuviri zvinoshandiswa uye zvine utano, uye kubatsira kubatwa kwepachivande kuchengetedza zvirwere
- Microbiota inobatsira mukudya, kuderedza kuvhiringidza, uye kuderedza kupesana kupindura
- Vitamini, zvakadai sevhitamisi B uye K, zvinogadzirwa mu microbiome
- Microbiota inhibit uye inodzivisa kukura nekupararira kwebhakitiriya inokuvadza
- Kudyidzana kwe microbiota-rich fecal material - inozivikanwa seFecal Bacteriotherapy kana Fecal Microbiota Transplantation - kuva varwere vanorwara zvirwere zvakanyanya zveClostridium difficile zvakaratidza kuti chirwere chinokurumidza, chisingabatsiri, uye chakanakisisa chekugadzirisa utachiona uhwu nekudzorera microbiome ine utano
Nezvipo zvehutano zvakakosha zvikuru, kutarisira zvakanaka microbiome yedu inofanira kuva yakakosha zvikuru. Zvinosuruvarisa, kune nzira dzakawanda dzatinopindira ne microbiome ine utano, nemishonga inorwisa mabhakitiriya, uye kudya kune pamusoro pezvenyu.
ANTIBIOTIC OVERUSE AND DANGERS TO MICROBIOME
Mishonga inorwisa mabhakitiriya inorwisa mishonga. Vanoshanda kuti vasaora uye vauraye mabhakitiriya mumuviri womunhu. Kunyange zvazvo vachigona kuponesa upenyu, zvakakosha kunzwisisa kuti maantibayoti haasaruri pakati pe "mabhii" uye "akaipa" mabhakitiriya.
Kunyanya kushandiswa uye kunyorwa kwepamusoro kwemishonga inorwisa mabhakitiriya kwakatungamirira kukurudzirwa kwehutachiona husingaoneki, mabhakitiriya asingagadziki. ICentral for Disease Control and Prevention (CDC) inoramba ichingonyevera pamusoro pemigumisiro yemishonga inorwisa mabhakitiriya pasi rose:
- Mishonga inorwisa mabhakitiriya haisisiri kubudirira kupikisa mabhakitiriya.
- Bhakitiriya inokuvadza nokukurumidza inodarika maitiro edziviriro kune mamwe marudzi eubhakitiriya, zvichikonzera kukura kwe "superbugs."
- Matambudziko anouraya gonorrhea uye chirwere ichi anokonzerwa nehutachiona husingagadziriswi. Zvinodhaka zvinopesana nehutachiona zviri kuwedzera.
- Zvinodhura zvekurapa zvirwere zvevanhu zvinoramba zvichiwedzera sezvo maimbove anoshanda maitiro emishonga inorwisa mabhakitiriya haagadziri mabhakitiriya ane ngozi.
- Mishonga inorwisa mabhakitiriya inotorwa zuva rega rega nevarwere vangave vasingadi. Nzira yemishonga inorwisa mabhakitiriya inoderedza kusiyana kwehutachiona uye inopedza basa re microbiota.
- Mishonga inorwisa mabhakitiriya kubva pamishonga inodyidzwa kumhuka yekudya inogona kubatsira kukura kwezvipembenene zvinotyisa, uye yakapinza mvura.
Muchidzidzo chinonyanya kukosha, vatsvakurudzi vakabatanidza kushandiswa kwemishonga inorwisa mabhakitiriya muvana, kuchinja mu microbiota, uye kurwara kwevanhu vakuru zvichibva pamusana weDysbiosis . Dysbiosis isinganzwisisiki mune microbiome iyo vamwe vanofungidzira sechikonzero chekuvandudza kwemamiriro ezvinhu kusanganisira kushungurudza chirwere chebondu (IBS), zvirwere zvinotapira muviri, chirwere, kenza, chisingagumi kuneta, chirwere, uye zvimwe zvirwere.
CHII UNOGONA KUITA KUKURUDZA HUTO HWEMHURI?
Iwe ndiwe zvauri kudya. Zvechokwadi.
Zvamunodya zvinosarudzwa, zvinoshandiswa, uye zvinosanganiswa nematumbo ako. Zvokudya zvakasiyana uye zvinovaka muviri zvinodiwa kuti utano hwakanaka uye mumuviri kugadziriswe.
Zvinonzi prebiotics uye probiotics ndiwo masanganiswa anowanikwa zvakasununguka, uye mune zvekuwedzera, izvo zvingagadzirisa kudya, uye kumativi ose ezvehutano. Chirobioti chikafu kana kuwedzera kune izvo zvose zvinonzi prebiotic uye probiotic.
Vazhinji vekuAmerica vanodya zvokudya uye vanotora zvidye zvinoumba mabhakitiriya maitiro senzira yekubatsira kudyirwa, kana kuti kugadzirisa chirwere chemuviri mushure mekushandiswa kwemishonga inorwisa mabhakitiriya. Kunyange zvazvo zviitiko zvakasarudzwa zvisingaverengeki, maitiro ekurapa maitiro anowanzoonekwa seakachengeteka uye anowanikwa akawanda mumusika.
Mukuwedzera kune uchapupu hunoratidza hupenyu hwakanaka hweprobiotics mumuviri, kusanganisira utano hwepfungwa, rumwe ruongorori rwakaongorora hutano hwepfungwa-uye hunoona mapurobioti angatoita kuderedza kushungurudzika kwevanhu mune hutano hwevanhu.
Iwe unogona kukurudzira hutano hutano nekudya zvakakwana, zvikafu zvine utano, zvichienderana nekudya kwakakwana, uye kuramba uchionda. Chidzidzo che2013 chakawana hukuru hwehutachiona hwakasiyana-siyana mumvura yegungwa yevanhu vakaonda.
Kuderedza kuderedza kushungurudzika kunewo zvirwere zvemuviri uye zvirwere zvehutano.
Edza kudzivisa zvinhu zvinouraya mabhakitiriya anobatsira, semishonga inorwisa mabhakitiriya. Mishonga yemishonga inorwisa mabhakitiriya ndeyechokwadi-vanoponesa kune avo vanovada-asi kana iwe uine hove yakafanana, chirwere, kana zvimwe zvirwere zve sinus, somuenzaniso - mishonga inorwisa mabhakitiriya inoparadza mari ... uye microbiome yako.
ZVINOKUDZIDZA-ZVOKUDYA ZVOKUDA NOKUDYA
Iva nehanya nekusarudza zvokudya zvinokupa iwe-uye zana rako reyriyoni trillion. Chimbofunga zvinotevera:
- Prebiotic: Kana vachinge vachisvika mumatumbo ako, maitiro anonzi probiotiki anoda chikoro. Zvinonzi prebiotics inogadzirisa fiber inopa mabhakitiriya emishonga. Paanosvika, prebiotics pamwe chete ne probiotiki kuti vabatsire microbiota kutsigira mutariri wavo-iwe. Zvokudya zvakapfuma mumakwenzi ekuraira zvinosanganisira artichokes, plums, maapuro, tomate, maekisi, anononi, garlic, bhanana, uchi, zvizere zvakadai seoat, gorosi, rye, uye bran. Uyewo, tsvagai zvokudya zvine fiber yakagadzika, se-broccoli stalks. (Yeuka kunyura kana kuti kunyanya kubika, kuti uderedze mikana ye goitrogenic.)
Paunenge uchiongorora mavara, tsvaga inulin . Inowanikwa mune zvinodarika 30,000 mbeu, inulin isiri yemasikironi fiber uye prebiotic inowanzoshandiswa sekuwedzera kwezvokudya kuwedzera fiber uye basa.
- Probiotic: Mishonga inorwisa mabhakitiriya iri kurarama michina inogona kupa hutano hwehutano kana huchipiwa mumari yakakodzera. Zvigadzirwa zvakawanda zvino zvinoreva kuti zvinounza tsika dzekugara-kunyange yogurt yakaoma. Maitiro mazhinji emishonga inonzi probiotiki ane zvinyorwa zvinoviriswa, uye anosanganisira yogurt, mukaka wakabikwa wainzi kefir, yakagadzirwa soybean product inonzi tempeh, uye dzimwe chesees dzakanaka. Kuchengetedza zvakanakisisa zvekupedzisira, hongu, ndezvechokwadi, chocolate yakasviba ine probiotic zvinhu.
- Zvokudya zvakaviriswa: Yogurt inogadzirwa kuburikidza nekuvirisa mbeu. Zvimwe zvokudya zvinoviriswa zvinobudiswa nekubatanidza mishonga nemarudzi eLactobacillus , izvo zvinowedzera mavitamini uye zvinowedzera kuderedza. Yakashandiswa kare kare pasteurization uye kugadzirwa kwefriji, kuvhenesa kunogona kuchengetedza miriwo yakaita pepper, kabichi, garlic, anyanisi, maorivhi, makomkete, karoti, uye turnips. Uyewo, funga zvimwe zvakagadzirwa sezvinoitwa kombucha, kimchi, sauerkraut, uye miso.
- Synbiotic: Zvokudya uye mishonga iyo inotanga pre-uye probiotic inonzi sybiotic . Chirango chinokonzera maitiro maviri chinosanganisira yogurt uye bhanana, yogurt uye zviyo, kombucha nembeu chia, feta cheese neeiii, kana mahairi uye mapukisi. Shandisa mafungiro ako-uye marashiro ako-kuti uuye nemisangano inoshanda kwauri.
ZVINOKOSHA ZVINOKOSHA
Kunyange zvazvo maantibiotic uye mapurobioti akawanda muzvokudya zvakasiyana-siyana, zvingasava nyore kuwana zvakakwana zvekudya izvi muzvokudya zvako zvezuva nezuva. Muchiitiko ichocho, iwe ungada chirongwa cheprobioti. (Iwe unogona kudzidza zvakawanda pamusoro pemishonga inonzi probiotics muChinyorwa Cathy Wong's, Acidophilus uye Probiotics .
Ramba uchifunga kuti iwe unoda kuwana hutano hwakanaka, izvo zvisiri nyore nguva dzose. Uyewo, chenjerera nezvezadza zvisina kufanira uye zvimwe zvinoshandiswa. (Somuenzaniso, munguva pfupi yapfuura, boka reasayendisiti rakawana gluten mune maitiro ekurapa maitiro anonzi "gluten-isina.")
Dzimwe mazano anokurumidza kukubatsira kuchengetedza microbiome yako hutano inosanganisira:
- Taura nemutarisiri wako wehutano usati watora probiotic kuwedzera, kunyanya kana uine chirwere chepfungwa kana chimiro.
- Yenyu yemakirakiti yakasiyana, uye hapana imwe nzira yakanakisisa ye microbiome, kunze kweyo yakasiyana uye ine utano.
- Tarisa Live & Active Cultures chisimbiso kubva ku National Yogurt Association (NYA).
- Yoga yega inogona-kana inogona kunge isina-ine tsika dzakararama zvichienderana nekugadzirwa.
Nokuda kwevatachiona vehutano, zvidzidzo zvinosangana nehutano pakati pematanha ehutano uye autoimmunity, uye zvakashamwaridzana , chirwere chetachiona. Kutsvakurudza kunoenderera mberi kuongorora kushamwaridzana pakati pekusawirirana kwemakiriniki, leaky gut syndrome / mumatumbo kubwinya , uye chirwere chetachiona.
Mabhakitiriya ishamwari dzedu-kunze kwekuti vasiri. Kuremekedza kwakanaka kwebasa rakaoma, basa rinokosha rakasarudzwa ne microbiota rinokosha. Pre-uye probiotics, muzvokudya uye zvinowedzera, zvinotibatsira kuti tirambe tiine hukama hwakanaka nehupenyu hwedu-mukati nokunze.