Ithini Ithumbu Lakho Ngempilo Yakho

Umxholo

• Ikhonkco phakathi kweeHormones kunye nesisu sakho
• Uyichaphazela njani i-Gut Bacteria kuMzimba wakho wonke
• Inqaku Zonke iZibonelelo zeProbiotic ngale Rx
• Iindlela ezi-6 zokufumana izibonelelo zeProbiotic zokuphucula impilo yakho yonke
• Indlela yokuKhetha isongezelelo ngezona Nzuzo zeProbiotic
• Uphengululo lwe

Ukuhamba neemvakalelo zakho zesisu sisenzo esihle.

Yabona, xa kuziwa kwimood, ayizizo zonke entlokweni yakho- isisemathunjini akho, nayo. "Ingqondo inefuthe kwindlela yokwetyisa kwaye ngokuphambeneyo," utsho uRebekah Gross, M.D., ugqirha we-gastroenterologist kwi-NYU Langone Medical Centre. Ngapha koko, uphando olutsha lufumanise ukuba isisu sethu, isisu, amathumbu amancinci kunye nekholon zinelizwi elikhulu kwindlela ezisebenza ngayo iingqondo nemizimba yethu nendlela esivuya ngayo. (Ukuthetha ngalo, uvile ukuba ungaziva ungonwabile, usempilweni kwaye umncinci?)

"Amathumbu liqela elibalulekileyo lamalungu ekufuneka siqale ukunikela ingqalelo kuwo," utshilo uSteven Lamm, MD, umbhali Akukho sibindi, akukho luzuko. "Ukwenza njalo kunokuba yimfihlo yokuphucula impilo yethu yonke."

Konke oku kungenxa yokuba unokuva okuninzi malunga nezibonelelo zeprobiotics ...

Ikhonkco phakathi kweeHormones kunye nesisu sakho

Ukuba kubonakala ngathi isisu sakho ngamanye amaxesha sinengqondo yaso, kungenxa yokuba kunjalo. Ulwelo lwamathumbu lugcina uthungelwano oluzimeleyo lwamakhulu ezigidi zemithambo-luvo—ngaphezu kwentambo yomqolo—ebizwa ngokuba yi-enteric nervous system. Inzima kwaye inefuthe lokuba oososayensi babhekise kuyo "njengengqondo yesibini." Ukongeza ekulawuleni inkqubo yokwetyisa, ulwakhiwo lwamathumbu akho lungundoqo wokhuselo lomzimba wakho (ngubani obesazi?) kwaye uyakukhusela kubahlaseli bamanye amazwe njengeentsholongwane kunye neebhaktheriya. "Ngumqobo obaluleke kakhulu, obaluleke njengolusu," utshilo uMichael Gershon, MD, umbhali wencwadi Ubungqina besibini kunye novulindlela we-gastroenterologist oqulunqe eli xesha.

Iiseli kulusu lwamathumbu zivelisa iipesenti ezingama-95 ze-serotonin emizimbeni yethu. (Ezinye zenzeka ebuchotsheni, apho incindi yedlala ilawula ulonwabo neemvakalelo.) Ethunjini, i<em>serotonin inemisebenzi emininzi, equka ukukhuthaza ukukhula kweeseli zemithambo-luvo nokulumkisa inkqubo yokuzikhusela kwizifo. (Idibeneyo: Indlela yokulinganisa iiHormones ngokwemvelo kuMandla aPhelayo)

Enkosi nge-serotonin, amathumbu kunye nengqondo zihlala zinxibelelana. Imiyalezo yemichiza ibaleka iye emva naphambili phakathi kwenkqubo ye-nervous system kunye ne-gut's system ye-nervous system. Xa sinoxinzelelo, sisoyika, okanye sisoyika, ingqondo yethu iyazisa amathumbu ethu, kwaye isisu sethu siqala ukukrala ngokuphendula. Xa inkqubo yethu yokwetyisa iphazamisekile, amathumbu ethu ayazisa ingqondo yethu ukuba kukho ingxaki nangaphambi kokuba siqale ukuziva iimpawu. Oososayensi bakrokrela ukuba iimvakalelo zethu zichaphazeleke kakubi ngenxa yoko. "Amathumbu athumela imiyalezo enokwenza ingqondo ixhalabe," utshilo uGershon. "Ukwimo entle yengqondo kuphela ukuba amathumbu akho akuvumela ukuba ube."

Uyichaphazela njani i-Gut Bacteria kuMzimba wakho wonke

Esinye isitshixo - kunye ne-minuscule - abadlali kulo lonke olu nxibelelwano lwengqondo kunye namathumbu yi-microbes ehambelana neendonga zamathumbu, uthi i-gastroenterologist uGianrico Farrugia, M.D., umlawuli weZiko leMayo Clinic for Individualized Medicine. Kukho amakhulu eentlobo zeebhaktheriya emathunjini; ezinye zazo zenza izinto eziluncedo njengokuphula iikhabhohayidrethi emathunjini kwaye zivelise izilwa-buhlungu ezilwa nosulelo kunye neevithamini, ngelixa ezinye, iintsholongwane ezonakalisayo zikhupha ityhefu kwaye zikhuthaza izifo. (I-DYK kukho into efana "nokutya kwe-mircobiome?")

Kwithumbu elisempilweni, iibhaktheriya ezilungileyo zingaphezulu lee ezimbi. Kodwa okwenzekayo entlokweni yakho kunokuchaphazela ibhalansi. Imiba yeemvakalelo inokunceda ekuphembeleleni into ehlala kwitrektara yakho ye-GI, utshilo uWilliam Chey, MD, uprofesa wamayeza angaphakathi kwiYunivesithi yaseMichigan Medical School. Ukuba phantsi koxinzelelo olukhulu okanye uziva uxinezelekile okanye uxhalabile kunokutshintsha indlela ikhontrakthi yakho esebenza ngayo kunye nendlela amajoni akho omzimba asebenza ngayo, anokutshintsha uhlobo lweebhaktiriya kumathumbu amancinci nakwikholoni, uyacacisa. Iimpawu zinokubandakanya ukucofa, ukuqaqamba, urhudo, okanye ukuqhina. (Le yokugqibela inokuba ngumcimbi osemthethweni kwizidlo ezithile, ezinje nge keto.)

Ngokomzekelo, i-irritable bowel syndrome (IBS), ingxaki ebangela intlungu yesisu, isifo sohudo, kunye nokuqhina, okuhlala kukhatshwa yigesi kunye nokuqunjelwa kwaye ngamanye amaxesha ngokuxhalaba kunye nokudakumba, kunokunxulumana nobuninzi beebhaktheriya ezimbi emathunjini amancinci. Abasetyhini bachaphazeleka ngakumbi koku, ngakumbi ukuba baye bafumana ukuxhatshazwa ngokwesondo okanye ukwenzakala ngokwasengqondweni njengomntwana. Ayaziwa ukuba uxinzelelo lubangela iimpawu okanye kungenjalo. "Kodwa bobabini bayondla omnye komnye, kunye ne-IBS flares kwiimeko zoxinzelelo," utshilo uGross.

Inqaku Zonke iZibonelelo zeProbiotic ngale Rx

Indlela yethu yokuphila yoxinzelelo inokuba lolona tshaba lwethu olukhulu lwesisu. NgokukaMaría Gloria Domínguez Bello, Ph.D., unjingalwazi we-microbiology kwiYunivesithi yaseRutgers eNew Brunswick, eNew Jersey, isantya esixakekileyo soluntu, esikhokelela ekuthembeleni kwethu ekutyeni okungenamsoco kunye nokusetyenziswa ngokugqithisileyo kwamayeza okubulala iintsholongwane, kukhupha inkqubo yethu yendalo yangaphakathi ngaphandle. qhwaba; Ukholelwa ekubeni kukho unxibelelwano phakathi kwamathumbu ebacteria kunye nokwanda kokutya komzimba (kwaye mhlawumbi ukunganyamezelani), kunye nezifo ezizimela-i-Crohn's kunye ne-rheumatoid arthritis phakathi kwezinye ezininzi-kwilizwe elihambele phambili. "Xa kukho ukulahleka kokulinganisela kwiintlobo ezahlukeneyo zebhakteria yamathumbu, bathumela imiqondiso kumajoni ethu omzimba ukuba agqithise kwaye adumbe, akhokelele kwizifo," utshilo uDomínguez Bello.

Ukwandisa inani leebhaktheriya ezilungileyo kwiphecana lethu le-GI, ngokuthatha izongezelelo ezizisa izibonelelo zeprobiotic kunye nokutya ukutya okuqulethe i-probiotics, kunokunceda ukulwa neengxaki ezinjalo zempilo, inani elikhulayo lezazinzulu zithi. Uphando lubonisa ukuba iintlobo ezizodwa zezi bhakteriya zilungileyo zinokunciphisa ukuphazamiseka kwemood kunye noxinzelelo.

Iindlela ezi-6 zokufumana izibonelelo zeProbiotic zokuphucula impilo yakho yonke

Sonke sinokuthi kungekudala siphume sisongelo somyili kunye nezibonelelo zeprobiotic ezilungiselelwe isisu sethu ukulungisa naziphi na izifo. (Iprotheyini yomgubo yobuqu yinto ngoku, emva kwayo yonke into!)

Okwangoku, thatha la manyathelo ukugcina amathumbu akho-kunye nomzimba wakho uphela-wonwabile kwaye usempilweni:

1. Coca indlela otya ngayo.

Sebenzisa i-fiber eninzi kwiziqhamo kunye nemifuno kwaye unciphise ukutya okucutshungulwayo, iiprotein zezilwanyana, kunye neeswekile ezilula, zonke ezondla iintsholongwane ezinobungozi kwaye zinegalelo ekutyebeni kakhulu nakwizifo, utshilo uCarolyn Snyder, RD, ugqirha otya ukutya eCleveland Clinic. Khetha ukutya okunezona zinto zimbalwa zidweliswe kwiilebheli zazo, kwaye unciphise ezo ziqulathe iiprobiotic (kubandakanya ubisi, i-sauerkraut, kunye neyogathi) kunye ne-prebiotic, ezizinto ezithile ezingafunekiyo (ezifumaneka kwiziqhamo ezinefayibha ephezulu njengebhanana; iinkozo ezipheleleyo, ezifana nerhasi nerye; kunye nemifuno enje ngeetswele kunye neetumato) ezisebenza "njengesichumisi" kwintsholongwane kwintsholongwane yethu ukufumana izibonelelo zeprobiotic.

2. Ziphephe amayeza angeyomfuneko.

Oku kubandakanya i-laxatives kunye nee-NSAID (ezinjenge-aspirin, ibuprofen, kunye ne-naproxen) kunye ne-antibiotics ebanzi (njenge-amoxicillin okanye i-tetracycline), ecima iintsholongwane ezilungileyo ezimbi. Nabani na kwi-antibiotiki kufuneka athathe iprobiotic kabini ixesha elide njengeyeza lokuthintela isicaphucaphu, urhudo, kunye nesisu esibuhlungu esinokubangelwa liyeza.

3. Hamba lula etywaleni.

Uphando oluvela kwiZiko lezoNyango laseDartmouth-Hitchcock lafumanisa ukuba isiselo esincinci ngosuku sinokunyusa umngcipheko wokugqithiswa kweebhaktheriya ezimbi emathunjini amancinci kwaye kubangele uxinzelelo lwe-GI. Ukuba unesifo sohudo, ukuqunjelwa, igesi, okanye ukubamba isiselo rhoqo nokusela, nciphisa iicocktails kwaye ubone ukuba ngaba iimpawu zakho ziyancipha, utsho umbhali wokufunda uScott Gabbard, MD (Jonga ezinye izinto ezintlanu ezinokuthi zitshintshe ukuba / xa uyeka utywala. )

4. Zilolonge uxinzelelo.

Ngena kwiseshoni yemizuzu engama-30 yeswekile yemihla ngemihla, enje ngesiqingatha somsebenzi sokuphakamisa ubunzima obukhulisa ixesha lakho lokuphumla, ngakumbi xa uziva utyhafile. "Ukuze usebenze ngokugqibeleleyo, amathumbu afuna umthambo," utshilo uGross. "Kuyathanda ukushukuma ukunceda ukuhambisa ukutya kwinkqubo yakho." Xa ungenalo ixesha lokucudisa ekuhambeni, ukubaleka, okanye iklasi yeyoga, thatha imizuzu embalwa ngemini ukuphefumla nzulu okanye nantoni na ekuncedayo ukuba uphumle.

5. Yitya ukutya okuNwabileyo (Gut)

Yidla indlela yakho eya kwiphecana le-GI elinempilo ngale probiotic- kunye nemenyu epakishwe kwangaphambili eyenziwe nguCarolyn Snyder, R.D., isazi sokutya kwiKliniki yaseCleveland. (Inxulumene: Iindlela ezintsha zokongeza iZibonelelo zeProbiotic kwiMenyu yakho yemihla ngemihla)

• Isidlo sakusasa: I-omelet enetswele, i-asparagus, kunye netumato, kunye nesilayidi serayi okanye ingqolowa yengqolowa
• I-snack yasekuseni: I-lowfat Greek yogurt kunye nebhanana (Ngezona zibonelelo zininzi zeprobiotic, jonga iimveliso ezineengxaki Streptococcus thermophilus kwaye ILactobacillus, njengeChobani, Fage, kunye neStonyfield Oikos.)
• Isidlo sasemini: Imifuno exutyiweyo eneenkukhu ezi-4 ezosiweyo, iartichokes, itswele, iasparagus, kunye neetumato kwaye zinxibe ngomxube weoyile, iviniga ebomvu, igalikhi, kunye nomqolo opheleleyo
• Ukutya okusemva kwemini: I-Hummus kunye ne-baby carrots okanye i-bell pepper strips
• Isidlo sangokuhlwa: Ii-ounces ezi-3 ze-salmon ecoliweyo ene-lemon-yogurt isosi, irayisi emdaka, kunye nesaladi eluhlaza enetswele kunye neetumato Ijusi yelamuni, icephe e-1 yetyuwa, 3/4 itispuni egalelwe i-lemon, kunye ne-1/4 itispuni yetyuwa.)
• I-snack yasebusuku: Isilayi sesonka esipheleleyo esinebhotolo yamandongomane (okanye ibhotolo yakho oyikhethayo) kunye nebhanana

6. Cinga ngesongezelelo seprobiotic.

Ukuba inkqubo yakho ye-GI ngumatshini oneoli eninzi kwaye uziva ulungile, ngekhe ufune iprobiotic, utshilo uGross. Kodwa ukuba unempawu zesimo, njenge-IBS, okanye ugqirha wakho uyayincoma, khangela isongezelelo. Ukuba kukho isalathiso sokuba iprobiotic inokuba luncedo, ndicebisa ukuba kujongwe imixube equlathe IBifidobacterium okanye iintlobo ze ILactobacillus, "Utshilo uGross.

Indlela yokuKhetha isongezelelo ngezona Nzuzo zeProbiotic

Kubalulekile ukukhumbula ukuba ezi zibonelelo zikhulu zeprobiotic zinokufumaneka kuphela kwiibhaktheriya ezinezinto eziphilayo-aziyi kwenza nantoni na ukuba zifile. Xa uthenga kwaye usebenzisa isongezelelo esisempilweni esiswini ...

• Jonga umhla wokuphelelwa. Awufuni isongezelelo esidlulile kubomi bezinto eziphilayo eziqulethweyo. (Idibeneyo: Isikhokelo sakho kwiZibonelelo eziPhambili zaphambi kunye nasemva kokuSebenza)
• Fumana i-CFU eyaneleyo. Amandla eprobiotic alinganiswa kwiiyunithi ezenza ikholoni. Khangela idosi yezigidi ezili-10 ukuya kwezi-20 ze-CFUs.
• Zigcine kakuhle. Ukugcina ukuthembeka kwabo, iiprobiotic kufuneka zigcinwe kwindawo epholileyo neyomileyo kude nomoya. Iiprobiotics ezininzi zithengiswa zifakwe efrijini kwaye zigcinwe kwifriji yakho ekhaya (jonga iileyibhile ngemiyalelo yokugcina).
• Yiba ngokungaguquguqukiyo. Umgudu wakho wokwetyisa uyindawo eguquguqukayo kwaye ukusetyenziswa kweprobiotic yonke imihla kuya kuqinisekisa ukuba wenza konke okusemandleni akho ukugcina imeko yawo iphezulu.

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