Unxibelelwano olumangalisayo lwe-Gut-Brain lwenzeka ngaphakathi komzimba wakho

Umxholo

• Luyintoni uxhulumaniso lwe-Gut-Brain?
• Ngaba lilungu le-Gut-Brain Connection Legit?
• Yintoni onokuyenza kuQhagamshelo lwakho lwe-Gut-Brain
• Gcina idayari yokutya.
• Yitya ngakumbi ifayibha.
• Gxininisa kukutya okupheleleyo.
• Yongeza iziqholo eziphambili ekudleni kwakho.
• Yitya kude uxinzelelo.
• Yenza iiABCs zakho.
• Uphengululo lwe

Kwezi ntsuku, kuvakala ngathi wonke umntu kunye nomama wabo bathatha iiprobiotics zokugaya kunye nempilo iyonke. Into ekhe yabonakala ngathi inokuba luncedo kodwa mhlawumbi isongezelelo esingeyomfuneko iye yaba sisincomo esixhaphakileyo phakathi kweengcali zempilo eziqhelekileyo kunye nezidibeneyo ngokufanayo. Kukho iimveliso zokhathalelo lolusu zeprobiotic- kwaye (isilumkiso somonakalisi!) Dermatologists bathi kufanelekile ukusebenzisa. Nokuba i-crazier, izazinzulu ziqala ukufunda ukuba ibhaktheriya emathunjini akho ayichaphazeli nje ubomi bakho bemihla ngemihla ngokutya, kodwa nendlela oziva ngayo. ngokwengqondo mihla le.

Apha, iingcali eziphezulu kwicandelo zichaza unxibelelwano lwangaphakathi lwesisu, okanye indlela amathumbu akho ayichaphazela ngayo ingqondo yakho, ukuba isayensi iqhubele phambili kangakanani na ekuqinisekiseni unxibelelwano, kunye nento onokuyenza ngayo.

Luyintoni uxhulumaniso lwe-Gut-Brain?

I-axis ye-gut-brain ibhekisa kunxibelelwano olusondeleyo kunye nonxibelelwano oluqhubekayo phakathi 'kobuchopho bethu': leyo wonke umntu uyazi ngayo entlokweni yethu, kunye naleyo sisandul 'ukuyifumana emathunjini ethu," kuchaza uShawn Talbott, Ph.D., isazi sebhayoloji. Ngokusisiseko, i-axis ye-gut-brain yinto edibanisa inkqubo ye-nervous ephakathi (ingqondo kunye nentambo yomgogodla) kunye "nobuchopho bethu besibini," obuquka uthungelwano oluxineneyo, oluntsonkothileyo lwemithambo-luvo ejikeleze i-gastrointestinal tract, eyaziwa ngokuba yi-enteric nervous system. kunye neebhaktheriya ezihlala kwiphecana lethu le-GI, eyaziwa ngokuba yi-microbiome.

"I-microbiome / i-ENS / isisu sinxibelelana nengqondo nge 'axis,' sithumela imiqondiso ngothungelwano olulungelelanisiweyo lweemithambo-luvo, ii-neurotransmitters, iihomoni, kunye neeseli zomzimba," utshilo uTalbott. Ngamanye amagama, kukho isitalato esineendlela ezimbini phakathi kwamathumbu akho nengqondo yakho, kwaye i-gut-brain axis yindlela abanxibelelana ngayo.

"Besicinga ukuba imiyalezo zithunyelwa ikakhulu zisuka kwingqondo ziye kuwo wonke umzimba," utshilo uRachel Kelly, umbhali weqela Ukutya Ngolonwabo. "Ngoku, siyaqonda ukuba isisu sithumela imiyalezo kwingqondo." Kungenxa yoko le nto ukutya okunesondlo kuvela njengento ebalulekileyo kwimpilo yengqondo, njengoko kuyeyona ndlela iphambili yokuchaphazela i-microbiome yamathumbu akho. (Eyeleleneyo: Uyiphucula njani impilo yakho yamathumbu-kwaye kutheni ibalulekile, ngokutsho kweGastroenterologist)

Kukho iindlela ezimbini eziphambili isisu esinxibelelana ngayo nengqondo (eyaziwa ngoku). "Kukho ii-neurotransmitters ezisibhozo ezichaphazela ulonwabo, kubandakanya i-serotonin kunye ne-dopamine, i-melatonin yokulala, kunye ne-oxytocin, ngamanye amaxesha ekubhekiswa kuyo njenge-hormone yothando," utshilo uKelly. "Ngapha koko, ipesenti ye-90 ye-serotonin yenziwe emathunjini ethu nakwi-50 yepesenti yedopamine." Ezi neurotransmitters zigqiba ngokuyinxenye ukuba uziva njani yonke imihla, ngoko kuyavakala ukuba xa i-microbiome ingekho kulungelelwano kwaye ii-neurotransmitters zingaveliswa ngokufanelekileyo, impilo yakho yengqondo inokubandezeleka.

Okwesibini, kukho i-vagus nerve, ngamanye amaxesha ebizwa ngokuba "ngumgca wefowuni" odibanisa ingqondo kunye namathumbu. Ibaleka kwicala ngalinye lomzimba ukusuka kwisiqu sobuchopho ukuya esifubeni nasesiswini. "Iyavakala into yokuba ingqondo ilawula okuninzi okwenziwa ngamathumbu, kodwa namathumbu ngokwawo anganefuthe kwingqondo, ke unxibelelwano luye macala omabini, utshilo uKelly. Ukuvuselelwa kwentliziyo yeVagus ngamanye amaxesha kusetyenziswa ukunyanga isifo sokuxhuzula kunye nokunyanga okunzima ukunyanga, ngenxa yoko unxibelelwano lwayo nefuthe kwingqondo luzinzile.

Ngaba lilungu le-Gut-Brain Connection Legit?

Siyazi ukuba ngokuqinisekileyo lukhona unxibelelwano phakathi kwengqondo kunye namathumbu. Usebenziso oluchanekileyo lusasebenza njani ngendlela ethile. UTalbott uthi: “Akukho ngxoxo-mpikiswano okwangoku malunga nobukho be-axis yobuchopho,” utsho uTalbott, nangona ebonisa ukuba oogqirha abaninzi abazange bafunde ngayo esikolweni kuba luphuhliso lwenzululwazi lwamva nje.

Ngokuka-Talbott, kusekho izinto ezithile ezibalulekileyo malunga nonxibelelwano lwengqondo lwesisu abazama ukufumanisa izazinzulu. Okokuqala, abaqinisekanga ukuba ungayilinganisa njani "intle" ngokuchasene "nokubi" kwesimo se-microbiome okanye indlela efanelekileyo yokuseka kwakhona ibhalansi. "Kweli nqanaba, sicinga ukuba ii-microbiomes zingangumntu ngamnye njengeprinta yeminwe, kodwa kukho ezinye iipateni ezingqinelanayo ezinxulunyaniswa 'nokulungileyo' xa kuthelekiswa nebhalansi 'embi', utshilo.

Zininzi izifundo ezibonisa unxibelelwano phakathi kweemeko ezinxulumene nengqondo kunye neentsholongwane ezithile zesisu, kodwa amakhonkco awachazwanga ngokucacileyo ngalo mzuzu. "Kukho ubungqina obuxhasa ukusebenzisana kwe-microbiata-gut-brain kunye nendlela ukuphazamiseka kolu nxibelelwano kufumaneka ngayo kwizigulana ezinexhala, uxinzelelo, i-ADHD, i-autism, kunye ne-dementia ukukhankanya nje ezimbalwa, utshilo uCecilia Lacayo, MD, ibhodi eqinisekisiweyo yokudibanisa ugqirha. Kubalulekile ukuqaphela, nangona kunjalo, ukuba ubuninzi bolu phando lwenziwe kwiimpuku, okuthetha ukuba izifundo zabantu ziyafuneka phambi kokuba izigqibo zithathwe ngokuthe ngqo. Okwangoku, akukho mathandabuzo amancinci okuba amathumbu e-microbiomes ahlukile * kubantu abanezi meko.

Okwesibini, basaqonda ukuba zeziphi iintlobo zebacteria (aka pre- kunye neprobiotic) eziluncedo kakhulu kwimicimbi. "Siyazi ukuba izibonelelo zeprobiotic zixhomekeke kakhulu kuxinzelelo." Ezinye iintlobo zilungile kuxinzelelo (njenge-lactobacillus helveticus R0052); ezinye zilungile kuxinzelelo (njenge-bifidobacterium longum R0175); kwaye ezinye zilungile kuxinzelelo (njenge-lactobacillus rhamnosus R0011), ngelixa ezinye zilungele ukuqhina okanye urhudo okanye inkxaso yomzimba. okanye ukunciphisa ukudumba okanye icholesterol okanye igesi, utshilo uTalbott.

Ngamanye amagama, ukuthatha nje iiprobiotic, ngokubanzi, akunakuba kuluncedo kwimpilo yengqondo. Endaweni yoko, kuya kufuneka uthathe ekujolise kuko, apho ugqirha wakho anganakho ukukunceda ukhethe ukuba bakwiziphumo zophando lwamva nje.

Yintoni onokuyenza kuQhagamshelo lwakho lwe-Gut-Brain

Unokwazi njani ukuba iingxaki zempilo yengqondo zinxulunyaniswa nempilo yamathumbu akho? Inyaniso kukuba, awukwazi ngokwenene - okwangoku. "Kukho iimvavanyo zoku, kodwa ziyabiza kwaye zikunika kuphela umfanekiso we-microbiome yakho ngalo mzuzu," ucacisa uKelly. Ukusukela utshintsho lwakho lwe-microbiome, ulwazi olunikwa zezi mvavanyo lilinganiselwe.

Eyona nto unokuyenza kukunxibelelana kwengqondo yakho namathumbu, iingcali ziyavuma, kukubeka phambili ukutya okunempilo ukukhuthaza i-microbiome esempilweni. UVanessa Sperandio, Ph.D., unjingalwazi we-microbiology kunye ne-biochemistry kwiYunivesithi yaseTexas Southwestern Medical uthi: "Okukhona ulungelelwano [ukutya kwakho], kokukhona uya kuba nomxube ofanelekileyo weentsholongwane eziphilileyo emathunjini akho. Eli ziko, elinceda, ukuba ulusu lwakho luvelise i-serotonin eyaneleyo ukuze uzive wonwabile- kwaye uhlale usempilweni.

Emva kwayo yonke loo nto, impembelelo yokutya emzimbeni wakho nasengqondweni inamandla kangangokuba "into oyityayo ichaphazela iintsholongwane zamathumbu akho kwiiyure ezingama-24, kwaye ukwakheka kwe-microbiome yakho iqala ukutshintsha," utshilo u-Uma Naidoo, MD, umbhali we Le yiBrain yakho ekutyeni kunye nomphathi weKlinikhi yezeMpilo yezeMpilo kunye neNdlela yokuSebenza eSibhedlele i-Massachusetts General Hospital. "Kuba amathumbu akho adityaniswe ngqo nengqondo yakho nge-vagus nerve, iimvakalelo zakho zinokuchaphazeleka ngokunjalo." Nantsi indlela yokutya ukuze ugcine imbonakalo yakho ikhanya kwaye inkqubo yakho ye-GI yomelele. (Idibeneyo: Ngaba ukutya kweMicrobiome yeyona ndlela yokuKhuthaza iMpilo ye-Gut?)

Gcina idayari yokutya.

UKelly uthi: “Indlela efanelekileyo yexesha elide kukufunda ukumamela umzimba wakho."Yiba ngumcuphi wakho ngokugcina idayari yokutya ukuze uqale uqaphele ukuba ukutya okuthile kuyichaphazela njani imeko yakho," utshilo.

Yitya ngakumbi ifayibha.

Xa utya ukutya okunotye kwifayibha, umzimba wakho kufuneka uzophule. U-Sperandio uthi: “Ukwenza loo msebenzi kunceda ukugcina amathumbu akho esempilweni. Kodwa ukuba utya ukutya okugqityiweyo, sele ziphuliwe. Ukwenziwa kwe-microbiome yakho kuguquka ekuphenduleni, kwaye kulapho uqala ukuba nemiba ye-metabolic efana noxinzelelo lwegazi oluphezulu kunye neswekile ephezulu yegazi. "

Kwakhona kucingelwa ukuba i-fiber evela kwiziqhamo, imifuno, iimbotyi kunye neengqolowa ezipheleleyo zinceda "ukondla" ibhaktheriya elungileyo kwaye "ulambile" ibhaktheriya embi, oku kuthetha ukuba unokufumana ezininzi iimpawu "ezinovuyo / ezikhuthazayo" kunye nezimbalwa "ezivuthayo". /ixinzelelo" imiqondiso ethunyelwa phakathi kwamathumbu kunye nengqondo, wongeza uTalbott. "Yeyona ndlela yokuphucula ibhalansi ye-microbiome," utshilo. Ukugcina i-bugs yakho yonwabile, thintela izinto ezininzi ezipakishweyo, kwaye ulayishe imifuno kunye neziqhamo imihla ngemihla, kunye neenkozo ezipheleleyo ezifana ne-oats kunye ne-farro. (Inxulumene: Ezi zibonelelo zeFayibha ziyenza eyona nto ibalulekileyo kwisondlo sakho)

Gxininisa kukutya okupheleleyo.

Ingcebiso ngokutya ukuphucula impilo yakho yengqondo ifana ncam nengcebiso zokutya ezisempilweni. "Ukhetho lobomi yinguqu yokuqala onokuyenza ngoku ukuphucula impilo ye-microbiome yakho," utshilo uGqirha Lacayo. Ukutya okunempembelelo entle kunxibelelwano lwangaphakathi lwesisu kubandakanya imbewu, amandongomane aluhlaza, iavokhado, iziqhamo kunye nemifuno, kunye neeprotein zezilwanyana ezinamafutha, utshilo. UGqr Lacayo ukwacebisa ukupheka ngamafutha asempilweni njenge coconut oil, i-avocado oil, kunye ne organic ghee.

Yongeza iziqholo eziphambili ekudleni kwakho.

Ukonyusa imood yakho xa uziva uphantsi, uGqirha Naidoo ucebisa ukuba ube ne-turmeric enencindi yepepile emnyama. "Izilingo ezininzi ezilawulwayo zibonise ukuba olu manyano luphucula uxinzelelo," utshilo. Isixhobo esikwipepile emnyama ebizwa ngokuba yi-piperine sinceda umzimba wakho ukuba uthathe i-curcumin, i-antioxidant kwi-turmeric. Ke tywakraza i-latte yegolide kunye ne-turmeric kunye nepepile emnyama. Okanye faka izithako kwi-yogurt ecacileyo ye-Greek ukuze udibanise imifuno. Oko kukunika inzuzo yeprobiotic yeyogathi, enceda ukugcwalisa ibhaktheriya yakho yamathumbu.

Yitya kude uxinzelelo.

Ngethuba lokuzama njengala, sinokuthi sizive sixhalabile, esibeka impendulo yetyathanga kwimizimba yethu. Uxinzelelo olungapheliyo luchaphazela kakubi i-gut bugs yakho, kwaye i-microbiome yakho ilahlwa-ibhalansi, utshilo uGqirha Naidoo. "Izinambuzane ezimbi zamathumbu ziqala ukuthatha indawo, kwaye oko kubangela ukudumba, okuchaphazela impilo yakho yengqondo." Ummiselo wakhe? "Yitya ukutya okune-omega-3 fatty acids echasene nokudumba kunye nokunyusa imo, njenge salmon."

Yenza iiABCs zakho.

Ukutya ukutya okuphezulu kwiivithamini A, B, kunye no-C kunokunceda ekulweni uxinzelelo kwaye kuya kuphucula imeko yakho, ngokukaGqirha Naidoo. Kwivithamin A, fikelela kwimackerel, inyama yenkomo ebhityileyo, kunye netshizi yebhokhwe. Fumana iiBs zakho kwimifuno enamagqabi, iimbotyi, kunye noonokrwece. Kwaye i-broccoli, ihlumela laseBrussels, kunye nepepile ebomvu netyheli ziya kukunika i-C eninzi.

• NguJulia Malacoff
• NguPamela O'Brien

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