Unxibelelwano lwe-Gut-Brain: lusebenza njani kunye nendima yesondlo

Umxholo

• Ngaba iGut kunye neBongo zidityaniswe njani?
• I-Vagus Nerve kunye neNkqubo yeNervous
• Izithambisi
• Amagciwane amayeza enza ezinye iikhemikhali ezichaphazela ubuchopho
• Iintsholongwane zentsholongwane zichaphazela ukuvuvukala
• Iiprobiotic, ii-Prebiotic kunye ne-Gut-Brain Axis
• Kukuphi ukutya okukunceda i-Gut-Brain Axis?
• Umgca osezantsi

Ngaba wakha waziva ulusu okanye amabhabhathane esiswini sakho?

Ezi mvakalelo ziphuma esiswini sakho zibonisa ukuba ingqondo yakho kunye namathumbu axhumene.

Ngaphezulu, izifundo zamva nje zibonisa ukuba ingqondo yakho ichaphazela impilo yakho yamathumbu kwaye amathumbu akho anokuchaphazela nengqondo yakho.

Inkqubo yonxibelelwano phakathi kwamathumbu akho kunye nengqondo ibizwa ngokuba yi-gut-brain axis.

Eli nqaku liphonononga i-gut-brain axis kunye nokutya okuluncedo kwimpilo yayo.

Ngaba iGut kunye neBongo zidityaniswe njani?

I-axis-brain axis ligama kwinethiwekhi yonxibelelwano edibanisa isisu sakho kunye nengqondo (,,).

La malungu mabini aqhagamshelene ngokwasemzimbeni nangokwemvelo ngeendlela ezahlukeneyo.

I-Vagus Nerve kunye neNkqubo yeNervous

I-Neurons ziiseli ezifumaneka kwingqondo yakho nakwinkqubo ye-nervous system exelela umzimba wakho indlela yokuziphatha. Kukho malunga ne-100 yezigidigidi zemithambo-luvo kwingqondo yomntu ().

Into enomdla kukuba, amathumbu akho ane-500 yezigidi ze-neurons, ezidityaniswe kwingqondo yakho ngemithambo luvo ().

I-vagus nerve yenye yezona luvo zinkulu zidibanisa isisu sakho kunye nengqondo. Ithumela imiqondiso kuwo omabini amacala (,).

Umzekelo, kwizifundo zezilwanyana, uxinzelelo luthintela imiqondiso ethunyelwe kwi-vagus nerve kwaye ikwabangela iingxaki zesisu ().

Kwangokunjalo, olunye uphononongo olwenziwe ebantwini lufumanise ukuba abantu abane-irritable bowel syndrome (IBS) okanye isifo sikaCrohn bayinciphisile imvakalozwi yelungu lobufazi, ebonisa ukwehla komsebenzi we-vagus nerve ().

Isifundo esinomdla kwiimpuku sifumanise ukuba ukondla iprobiotic kunciphisa inani lehormoni yoxinzelelo egazini labo. Nangona kunjalo, xa i-vagus nerve yabo isikiweyo, iprobiotic ayibanga nafuthe ().

Oku kuphakamisa ukuba i-vagus nerve ibalulekile kwi-gut-brain axis kunye nendima yayo kuxinzelelo.

Izithambisi

Amathumbu kunye nengqondo yakho ikwadityaniswa ngeekhemikhali ezibizwa ngokuba zii-neurotransmitters.

I-Neurotransmitters ziveliswe kulawulo lweengqondo neemvakalelo.

Umzekelo, i-neurotransmitter serotonin inegalelo kwiimvakalelo zolonwabo kwaye ikwanceda ukulawula iwotshi yomzimba wakho ().

Into enomdla kukuba, uninzi lwezi neurotransmitters zikwaveliswa ziiseli zakho zesisu kunye nezigidigidi zeentsholongwane ezihlala apho. Inxalenye enkulu ye-serotonin iveliswa emathunjini ().

Iintsholongwane zakho zesisu zivelisa i-neurotransmitter ebizwa ngokuba yi-gamma-aminobutyric acid (GABA), enceda ukulawula uloyiko kunye noxinzelelo ().

Izifundo kwiimpuku zaselebhu zibonise ukuba iiprobiotic ezithile zinokonyusa imveliso ye-GABA kunye nokunciphisa uxinzelelo kunye nokuziphatha okufana nokudakumba ().

Amagciwane amayeza enza ezinye iikhemikhali ezichaphazela ubuchopho

Izigidigidi zeentsholongwane ezihlala emathunjini akho zenza ezinye iikhemikhali ezichaphazela indlela esebenza ngayo ingqondo yakho ().

Iintsholongwane zakho zesisu zivelisa okuninzi okunamafutha acid (SCFA) anjenge butyrate, propionate kunye ne acetate ().

Benza i-SCFA ngokwetyisa ifayibha. I-SCFA ichaphazela ukusebenza kwengqondo ngeendlela ezininzi, njengokunciphisa ukutya.

Olunye uphononongo lufumanise ukuba ukusebenzisa ipropionate kunokunciphisa ukutya kunye nokunciphisa umsebenzi kwingqondo onxulumene nomvuzo ovela kukutya okuphezulu kwamandla ().

Enye i-SCFA, i-butyrate, kunye neentsholongwane eziyivelisayo zikwabalulekile ekwenzeni umqobo phakathi kwengqondo kunye negazi, ekuthiwa sisithintelo segazi nengqondo ().

Iintsholongwane zesisu zikwacola i-bile acid kunye neeamino acid ukuvelisa ezinye iikhemikhali ezichaphazela ingqondo ().

IiBile acid ziikhemikhali ezenziwa sisibindi esihlala sibandakanyeka ekufunxeni amafutha. Nangona kunjalo, banokuchaphazela nengqondo.

Izifundo ezibini kwiimpuku zifumanise ukuba uxinzelelo kunye nokuphazamiseka ekuhlaleni kunciphisa ukuveliswa kwe-bile acid ngamathumbu egciwane kunye nokuguqula ii-genes ezichaphazelekayo kwimveliso yazo (,).

Iintsholongwane zentsholongwane zichaphazela ukuvuvukala

I-axis-brain axis yakho ikwadityaniswa nenkqubo yomzimba yokuzikhusela.

Amagciwane kunye neentsholongwane zesisu zidlala indima ebalulekileyo kumajoni akho omzimba kunye nokudumba ngokulawula into edluliselwe emzimbeni nakwinto ekhutshiweyo ().

Ukuba amajoni akho omzimba atshintshiwe ixesha elide, anokukhokelela kukudumba, okunxulunyaniswa nenani lokuphazamiseka kwengqondo njengoxinzelelo kunye nesifo se-Alzheimer's ().

I-Lipopolysaccharide (LPS) yityhefu yokuvuvukala eyenziwe ziibhaktheriya ezithile. Inokubangela ukudumba ukuba uninzi lwayo ludlula ukusuka emathunjini luye egazini.

Oku kunokwenzeka xa isithintelo samathumbu sivuza, esivumela iibhaktheriya kunye ne-LPS ukuba ziwele ziye egazini.

Ukudumba kunye ne-LPS ephezulu egazini kunxulunyaniswa nenani lokuphazamiseka kwengqondo kubandakanya uxinzelelo olukhulu, isifo sengqondo esixhalabisayo kunye nesifo sengqondo ()

Amathumbu kunye nengqondo yakho idityaniswe ngokwasemzimbeni kwizigidi zemithambo-luvo, okona kubaluleke kakhulu yi-vagus nerve. Amathumbu kunye neentsholongwane zawo zikwalawula ukudumba kwaye zenze izinto ezininzi ezahlukeneyo ezinokuchaphazela impilo yengqondo.

Iiprobiotic, ii-Prebiotic kunye ne-Gut-Brain Axis

Intsholongwane yetyhefu ichaphazela impilo yengqondo, ke ukutshintsha kwakho ibacteria kunokuphucula impilo yakho yobuchopho.

Iiprobiotic ziibhaktheriya eziphilayo ezinikezela ngezibonelelo zempilo ukuba zityiwe. Nangona kunjalo, ayizizo zonke iiprobiotic ezifanayo.

Iiprobiotic ezichaphazela ingqondo zihlala zibizwa ngokuba yi "psychobiotic" ().

Ezinye iiprobiotic zibonisiwe ukuphucula iimpawu zoxinzelelo, unxunguphalo kunye noxinzelelo (,).

Olunye uphononongo oluncinci lwabantu abane-irritable bowel syndrome kunye noxinzelelo olunobulali ukuya koxinzelelo okanye uxinzelelo kufumanise ukuba ukuthatha iprobiotic kuthiwa IBifidobacterium longum I-NCC3001 iiveki ezintandathu iphucule kakhulu iimpawu ().

Ii-prebiotic, eziqhele ukuba yimicu evundisiweyo yintsholongwane yegciwane, inokuchaphazela impilo yengqondo.

Olunye uphononongo lufumanise ukuba ukuthatha i-prebiotic ebizwa ngokuba yi-galactooligosaccharides iiveki ezintathu kunciphise kakhulu inani lehormoni yoxinzelelo emzimbeni, ebizwa ngokuba yi-cortisol ().

Iiprobiotic ezichaphazela ingqondo zikwabizwa ngokuba zii-psychobiotic. Zombini iiprobiotic kunye ne-prebiotic zibonisiwe ukunciphisa amanqanaba oxinzelelo, uxinzelelo kunye noxinzelelo.

Kukuphi ukutya okukunceda i-Gut-Brain Axis?

Amaqela ambalwa okutya aluncedo ngokukodwa kwi-gut-brain axis.

Nazi ezinye zezona zibalulekileyo:

• Amafutha e-Omega-3: La mafutha afumaneka kwiintlanzi ezinamafutha kwaye nakumaninzi aphezulu kwingqondo yomntu. Izifundo ebantwini nasezilwanyaneni zibonisa ukuba ii-omega-3s zinokonyusa iintsholongwane ezilungileyo emathunjini kunye nokunciphisa umngcipheko wokuphazamiseka kwengqondo (,,).
• Ukutya okunotyiweyo: I-yogurt, i-kefir, i-sauerkraut kunye noshizi zonke ziqulathe ii-microbes ezisempilweni ezinjenge-lactic acid bacteria. Ukutya okubilisiweyo kubonisiwe ukutshintsha umsebenzi wengqondo ().
• Ukutya okuphezulu Iinkozo ezipheleleyo, amandongomane, imbewu, iziqhamo kunye nemifuno zonke ziqulathe imicu ye-prebiotic efanelekileyo yegciwane lakho. Ii-prebiotic zinokunciphisa uxinzelelo lwehomoni ebantwini ().
• Ukutya okune-Polyphenol: I-cocoa, iti eluhlaza, ioyile yomnquma kunye nekofu zonke ziqulathe iipolyphenol, eziyimichiza yezityalo egaywe yintsholongwane. Iipolyphenols zonyusa amathumbu enempilo kwaye zinokuphucula ukuqonda (,).
• Ukutya okune-tryptophan: I-Tryptophan yi-amino acid eguqulwayo ibe yi-neurotransmitter serotonin. Ukutya okuphezulu kwi-tryptophan kubandakanya i-turkey, amaqanda kunye netshizi.

Ukutya okuninzi okufana nentlanzi enamafutha, ukutya okunotyiweyo kunye nokutya okunefayibha ephezulu kunokunceda ukonyusa iintsholongwane eziluncedo emathunjini akho kunye nokuphucula impilo yengqondo.

Umgca osezantsi

I-axis-brain axis ibhekisa kunxibelelwano lomzimba kunye neekhemikhali phakathi kwesisu sakho kunye nengqondo.

Izigidi zemithambo-luvo kunye nee-neurons zibaleka phakathi kwamathumbu kunye nengqondo. I-Neurotransmitters kunye nezinye iikhemikhali eziveliswa emathunjini akho zichaphazela nengqondo yakho.

Ngokutshintsha iintlobo zebhakteria emathunjini akho, kunokwenzeka ukuba uphucule impilo yakho yengqondo.

I-Omega-3 fatty acids, ukutya okunotyiweyo, iprobiotic kunye nokunye ukutya okune-polyphenol kunokuphucula impilo yakho esiswini, enokuthi izuze i-gut-brain axis.