Iindlela ezi-6 iMicrobiome yakho echaphazela ngayo impilo yakho

Umxholo

• Isinqe esiSlim
• Ixesha elide, Ubomi obunempilo
• Umoya ongcono
• Ulusu olungcono (okanye olubi).
• Nokuba uya kuba nesifo sentliziyo
• Ishedyuli yokulala engcono
• Uphengululo lwe

Amathumbu akho anjengehlathi elinemvula, ikhaya lendalo echumayo yeebhaktiriya ezisempilweni (kwaye ngamanye amaxesha eziyingozi), uninzi lwazo olungaziwayo. Ngapha koko, izazinzulu ziyaqala ngoku ukuqonda ukuba zifikelela kangakanani na iziphumo zale microbiome. Uphando lwakutsha nje lubonise ukuba ludlala indima kwindlela ingqondo yakho esabela ngayo kuxinzelelo, iminqweno yokutya oyifumanayo, kunye nokuba ibala lakho licace kangakanani. Ke siqokelele ezona ndlela zintandathu zingummangaliso kwezi bugs zilungele wena zitsala imitya emva kwemiboniso yempilo yakho.

Isinqe esiSlim

Imifanekiso yeCorbis

Malunga neepesenti ezingama-95 zemicrobome yomntu ifumaneka emathunjini akho, ke iyavakala into yokuba ilawula ubunzima. Ngokwahluka kakhulu kwiibacteria zakho zesisu, ubuncinci amathuba okuba utyebe, ngokokuphanda kwijenali Indalo. (Iindaba ezimnandi: ukuzilolonga kubonakala kukonyusa ukungafani kwegciwane esiswini.) Olunye uphononongo lubonakalisile ukuba iintsholongwane zesisu zinokubangela iminqweno yokutya. Iibugs zifuna izondlo ezahlukileyo ukuze zikhule, kwaye ukuba azifumani ngokwaneleyo into efana neswekile okanye amanqatha-ziya kudibana ne-vagus nerve yakho (edibanisa ithumbu nengqondo) de ube unqwenela into abayifunayo, abaphandi abavela UC San Francisco uthi.

Ixesha elide, Ubomi obunempilo

Imifanekiso yeCorbis

Njengoko uneminyaka yobudala, inani labantu kwi-microbiome yakho liyanda. Iibhugi ezongezelelekileyo zinokuwenza asebenze amajoni omzimba, enze ukudumba okungapheliyo-kwaye ukonyusa umngcipheko wakho wokwanda kweemeko ezinxulumene nobudala, kubandakanya nesifo sentliziyo kunye nomhlaza, batsho abaphandi kwiBuck Institute for Research on Aging. Ke ukwenza izinto ezigcina ibhaktheriya yakho esempilweni isempilweni, njengokuthatha iiprobiotics (ezifana ne-GNC's Multi-Strain Probiotic Complex; $40, gnc.com) kunye nokutya ukutya okunesondlo, kusenokukunceda ukuba uphile ixesha elide. .

Umoya ongcono

Imifanekiso yeCorbis

Umzimba okhulayo wobungqina ucebisa ukuba i-gut microbiome yakho inokunxibelelana nengqondo, ekhokelela kutshintsho lwemood kunye nokuziphatha. Xa abaphandi baseCanada banika iintsholongwane ezixhalabileyo zeempuku ezivela kwiimpuku ezingoyikiyo, iimpuku ezinovalo zaba ndlongondlongo.Kwaye olunye uphando lubonakala lubonisa ukuba abasetyhini abatya iprobiotic iyogathi banamava omsebenzi omncinci kwiindawo zobuchopho ezinxulumene noxinzelelo. (Enye i-booster mood booster? I-Saffron, esetyenziswe kwezi 8 zokupheka okunempilo.

Ulusu olungcono (okanye olubi).

Imifanekiso yeCorbis

Emva kolusu lwabathathi-nxaxheba olulandelelanisa ulusu, oososayensi be-UCLA bachonge iintlobo ezimbini zebacteria ezinxulumene namabala kunye nohlobo olunye olunxulumene nolusu olucacileyo. Kodwa nokuba unayo enye yeengxaki zokuba nelishwa, ukutya iprobiotic yogurt ukwandisa impilo yeebugs zakho ezinobungane kunokunceda ukuphilisa amabala ngokukhawuleza kwaye wenze ulusu lube neoyile encinci, ngokophando lwaseKorea. (Enye indlela entsha yokuSusa amaBala: Imephu yobuso.)

Nokuba uya kuba nesifo sentliziyo

Imifanekiso yeCorbis

Izazinzulu kudala zikrokrela ukuba kukho unxibelelwano phakathi kokutya inyama ebomvu nesifo sentliziyo, kodwa isizathu soko asikaqondwa ngokupheleleyo. Iibacteria zakho zesisu zisenokuba likhonkco elilahlekileyo. Abaphandi beklinikhi yaseCleveland bafumanise ukuba njengoko usetyisa inyama ebomvu, amathumbu akho e-bacteria enza imveliso ebizwa ngokuba yi-TMAO, ekhuthaza ukuqokelelwa kwamacwecwe. Ukuba ezinye izifundo zibuyela ekusebenzeni kwayo, ukuvavanywa kwe-TMAO kungekudala kungafana nokuvavanywa kwe-cholesterol-indlela ekhawulezayo, elula yokuvavanya umngcipheko wesifo sentliziyo kwaye ufumane ukuqonda ngendlela efanelekileyo yokutya. (5 I-DIY Health Checks ezinokuGcina uBomi baKho.)

Ishedyuli yokulala engcono

Imifanekiso yeCorbis

Iyavela, ibacteria yakho enobuhlobo ineewotshi zayo zebhayoloji ezincinane ezivumelanisa nezakho-kwaye nanjengoko i-jet lag inokuphosa iwotshi yomzimba wakho kwaye ikwenze uzive ukhukulisekile kwaye ukhuphe amanzi, nayo inokuthi ilahle "iwotshi yebug" yakho. Oko kunokunceda ukucacisa ukuba kutheni abantu abasoloko bephazamisekile-ngeshedyuli yokulala kunokwenzeka ukuba babe nemiba yokufumana ubunzima kunye nezinye iingxaki ze-metabolic, ngokutsho kwabaphandi bakwa-Israel. Ababhali abafundayo bathi ukuzama ukubambelela kufutshane neshedyuli yakho yokutya nokuba usendaweni eyahlukileyo kufanele ukuba kuncede ekuphazamiseni.

Uphengululo lwe