Kutheni le nto iGut Microbiome ibalulekile kwiMpilo yakho

Umxholo

• Yintoni iGut Microbiome?
• Iwuchaphazela njani umzimba wakho?
• IGut Microbiome inokuchaphazela ubunzima bakho
• Ichaphazela iMpilo yeThumbu
• I-Gut Microbiome inokuthi izuze iMpilo yeNtliziyo
• Isenokunceda ukuLawula iSwekile yeGazi kunye nokunciphisa umngcipheko weSifo seSwekile
• Inokuthi ichaphazele impilo yeBongo
• Ungayiphucula njani iMat Microbiome yakho?
• Umgca osezantsi

Umzimba wakho uzele zizigidigidi zebhaktiriya, intsholongwane kunye nefungi. Ziyaziwa ngokudibeneyo njenge microbiome.

Ngelixa ezinye iibacteria zinxulunyaniswa nesifo, ezinye zibaluleke kakhulu kumzimba wakho wamajoni omzimba, intliziyo, ubunzima kunye nezinye izinto ezininzi zempilo.

Eli nqaku lisebenza njengesikhokelo kwi-gut microbiome kwaye ichaza ukuba kutheni le nto ibaluleke kangaka kwimpilo yakho.

Yintoni iGut Microbiome?

Iibhaktheriya, ii-virus, iifungi kunye nezinye izinto eziphilayo ezincinci zibizwa ngokuba yi-microorganisms, okanye i-microbes, ngokufutshane.

Izigidigidi zezi ntsholongwane zikhona ikakhulu ngaphakathi emathunjini nakwisikhumba sakho.

Uninzi lweentsholongwane ezisemathunjini akho zifumaneka "epokothweni" yamathumbu akho amakhulu abizwa ngokuba yi-cecum, kwaye abizwa ngokuba yithumbu lemicrobome.

Nangona uninzi lweentlobo zeentsholongwane zihlala ngaphakathi kuwe, iintsholongwane zezona ziphononongwa kakhulu.

Ngapha koko, zininzi iiseli zebacteria emzimbeni wakho kuneeseli zomntu. Zimalunga nama-40 ezigidi zezigidi zeeseli zomzimba wakho kunye neeseli zabantu ezingama-30 ezigidi. Oko kuthetha ukuba uneebacteria ezininzi kunabantu (,).

Ngaphezu, kukho ukuya kuthi ga kwi-1 000 yeebhaktiriya kwi-gut microbiome yomntu, kwaye nganye yazo idlala indima eyahlukileyo emzimbeni wakho. Uninzi lwazo lubaluleke kakhulu kwimpilo yakho, ngelixa ezinye zinokubangela isifo ().

Lilonke, ezi microbes zinokuba nobunzima obungange-2-5 yeepawundi (1-2 kg), ebunzima ubunzima bengqondo yakho. Ngokudibeneyo, basebenza njengelungu elongezelelekileyo emzimbeni wakho kwaye badlala indima enkulu kwimpilo yakho.

I-gut microbiome ibhekisa kuzo zonke iintsholongwane ezisemathunjini akho, ezisebenza njengezinye izinto ezibalulekileyo kwimpilo yakho.

Iwuchaphazela njani umzimba wakho?

Abantu baguqukile ukuze baphile kunye neentsholongwane kwizigidi zeminyaka.

Ngeli xesha, iintsholongwane ziye zafunda ukudlala indima ebaluleke kakhulu emzimbeni womntu. Ngapha koko, ngaphandle kwe-gut microbiome, kunokuba nzima kakhulu ukuba uphile.

I-gut microbiome iqala ukuchaphazela umzimba wakho mzuzu wokuzalwa kwakho.

Uqala ukuvezwa ziintsholongwane xa udlula kumjelo wokuzalwa kukanyoko. Nangona kunjalo, ubungqina obutsha bubonisa ukuba abantwana banokuhlangana nezinye iintsholongwane ngelixa besesibelekweni (,,).

Njengoko ukhula, i-gut microbiome yakho iqala ukwahluka, oko kuthetha ukuba iqala iqulethe iintlobo ezininzi ezahlukeneyo zezinto eziphilayo. Ukwahluka okuphezulu kwezinto ezincinci kuthathwa njengokulungileyo kwimpilo yakho ().

Into enomdla kukuba, ukutya okutyayo kuchaphazela ukungafani kwebacteria yakho.

Njengoko i-microbiome yakho ikhula, ichaphazela umzimba wakho ngeendlela ezininzi, kubandakanya:

• Ukugaya ubisi lwebele: Ezinye zeentsholongwane eziqala ukukhula ngaphakathi emathunjini eentsana ziyabizwa IBifidobacteria. Zetyisa iiswekile ezisempilweni kubisi lwebele ezibalulekileyo ekukhuleni (,,).
• Ukucola ifayibha: Iibhaktheriya ezithile zetyisa ifayibha, zivelise ii-acids ezinamafutha amancinci, ezibalulekileyo kwimpilo yamathumbu. Ifayibha inokunceda ukuthintela ukutyeba, isifo seswekile, isifo sentliziyo kunye nomngcipheko womhlaza (,,,,,,).
• Ukunceda ukulawula amajoni akho omzimba: I-gut microbiome ikwalawula nendlela amajoni akho omzimba asebenza ngayo. Ngokunxibelelana neeseli zomzimba, i-gut microbiome inokulawula ukuba umzimba wakho uphendula njani kusulelo (,).
• Ukunceda ukulawula impilo yengqondo: Uphando olutsha lubonisa ukuba i-microbiome yamathumbu inokuchaphazela nenkqubo ye-nervous system, elawula ukusebenza kwengqondo ().

Ke ngoko, kukho iindlela ngeendlela ezahlukeneyo apho i-gut microbiome inokuchaphazela ukusebenza komzimba kunye nefuthe kwimpilo yakho.

I-gut microbiome ichaphazela umzimba ukusukela ekuzalweni nakubo bonke ubomi ngokulawula ukwetyiswa kokutya, amajoni omzimba, inkqubo ye-nervous system kunye nezinye iinkqubo zomzimba.

IGut Microbiome inokuchaphazela ubunzima bakho

Kukho amawaka eentlobo ezahlukeneyo zebacteria kumathumbu akho, uninzi lwazo lunceda impilo yakho.

Nangona kunjalo, ukuba neentsholongwane ezininzi ezingekho mpilweni kunokukhokelela kwizifo.

Ukungalingani kwee-microbes ezinempilo kwaye ezingenampilo ngamanye amaxesha kuthiwa yi-gut dysbiosis, kwaye inokuba negalelo ekuzuzeni ubunzima ().

Izifundo ezininzi ezaziwayo zibonise ukuba i-gut microbiome yahluke ngokupheleleyo phakathi kwamawele afanayo, elinye lawo lalityebile kwaye elinye lawo lisempilweni. Oku kubonise ukuba umahluko kwi-microbiome wawungengowofuzo (,).

Into enomdla kukuba kolunye uphononongo, xa i-microbiome evela kumawele atyebe kakhulu yagqithiselwa kwiimpuku, bafumana ubunzima obungaphezulu kwabo babefumene i-microbiome yewele elincinanana, nangona omabini la maqela esitya ukutya okufanayo ().

Olu phononongo lubonisa ukuba i-microbiome dysbiosis inokudlala indima ekuzuzeni ubunzima.

Ngethamsanqa, iiprobiotic zilungile kwi-microbiome esempilweni kwaye zinokunceda ekulahlekeni kwesisindo. Nangona kunjalo, uphononongo lubonisa ukuba iimpembelelo zeprobiotiki ekwehliseni ubunzima bomzimba zisenokuba zincinci kakhulu, kwaye abantu baphungula ngaphantsi kweekhilogram ezi-1 (1 kg) ().

I-gut dysbiosis inokukhokelela ekuzuzeni ubunzima, kodwa iprobiotic inokubuyisela impilo yamathumbu kwaye incede ukunciphisa ubunzima.

Ichaphazela iMpilo yeThumbu

I-microbiome inokuchaphazela impilo yamathumbu kwaye inokudlala indima kwizifo zamathumbu ezinje ngesifo samathumbu (IBS) kunye nesifo sokukrala kwamathumbu (IBD) (,,).

Ukuqunjelwa, iicramps kunye neentlungu esiswini abantu abanamava e-IBS banokubangelwa kukungasebenzi kakuhle kwedysbiosis. Kungenxa yokuba iintsholongwane zivelisa igesi eninzi kunye nezinye iikhemikhali, ezinegalelo kwiimpawu zokungahambi kakuhle kwamathumbu ().

Nangona kunjalo, intsholongwane ethile esempilweni kwi-microbiome nayo ingayiphucula impilo yesisu.

Ngokuqinisekileyo IBifidobacteria kwaye ILactobacilli, Efumaneka kwiiprobiotiki kunye neyogathi, inokunceda ukutywina izithuba phakathi kwamaseli emathumbu kunye nokuthintela ukuvuza kwesifo segazi.

Ezi ntlobo zinokuthintela ukubangelwa ziintsholongwane ukuba zinamathele kudonga lwamathumbu (,).

Ngapha koko, ukuthatha iiprobiotic ezithile eziqulathe IBifidobacteria kwaye ILactobacilli zinokunciphisa iimpawu ze-IBS ().

I-gut microbiome esempilweni ilawula impilo yamathumbu ngokunxibelelana neeseli zamathumbu, ukwetyisa ukutya okuthile kunye nokuthintela ibacteria ebangela isifo ukuba sinamathele kwiindonga zamathumbu.

I-Gut Microbiome inokuthi izuze iMpilo yeNtliziyo

Into enomdla kukuba, i-gut microbiome inokuchaphazela impilo yentliziyo ().

Uphononongo lwakutsha nje kubantu abayi-1,500 bafumanise ukuba i-microbiome yamathumbu idlale indima ebalulekileyo ekukhuthazeni i-cholesterol ye-HDL "elungileyo" kunye ne-triglycerides ().

Iindidi ezithile ezingenampilo kwi-gut microbiome zinokuba negalelo kwisifo sentliziyo ngokuvelisa i-trimethylamine N-oxide (TMAO).

I-TMAO yikhemikhali enegalelo kwimithambo evaliweyo, enokuthi ikhokelele ekuhlaselweni sisifo sentliziyo okanye ukubetha.

Iibhaktheriya ezithile ngaphakathi kwe-microbiome ziguqula i-choline kunye ne-L-carnitine, zombini izondlo ezifumaneka kwinyama ebomvu kunye neminye imithombo yokutya esekwe kwizilwanyana, kwi-TMAO, ezinokubangela umngcipheko wesifo sentliziyo (,,).

Nangona kunjalo, ezinye iintsholongwane ngaphakathi kwethumbu microbiome, ngakumbi ILactobacilli, inokunceda ukunciphisa i-cholesterol xa ithathwa njengeprobiotic ().

Iibhaktheriya ezithile ngaphakathi kwethumbu le-microbiome zinokuvelisa iikhemikhali ezinokuthintela imithambo kwaye zikhokelele kwisifo sentliziyo. Nangona kunjalo, iiprobiotic zinokunceda ukuthoba i-cholesterol kunye nomngcipheko wesifo sentliziyo.

Isenokunceda ukuLawula iSwekile yeGazi kunye nokunciphisa umngcipheko weSifo seSwekile

I-gut microbiome nayo inokunceda ekulawuleni iswekile yegazi, enokuthi ichaphazele umngcipheko wohlobo 1 kunye no-2 weswekile.

Olunye uphononongo lwakutsha nje luvavanye iintsana ezingama-33 ezinomngcipheko ophakamileyo wemfuza wokuba nesifo seswekile sokuqala.

Kufumanise ukuba ukwahluka kwe-microbiome kwehla ngesiquphe ngaphambi kokuqala kohlobo lweswekile 1. Ikwafumanise ukuba amanqanaba eqela leentsholongwane ezingenampilo anyuke nje phambi kokuqala kohlobo lweswekile ().

Olunye uphononongo lufumanise ukuba nokuba abantu batye ukutya okufanayo, iswekile yegazi labo inokwahluka kakhulu. Oku kunokuba ngenxa yeentlobo zebacteria kumathumbu azo ().

I-gut microbiome idlala indima kulawulo lweswekile yegazi kwaye inokuchaphazela ukuqala kohlobo lweswekile 1 ebantwaneni.

Inokuthi ichaphazele impilo yeBongo

I-gut microbiome inokunceda impilo yengqondo ngeendlela ezininzi.

Okokuqala, iintlobo ezithile zebacteria zinokunceda ukuvelisa iikhemikhali kwingqondo ebizwa ngokuba zii-neurotransmitters. Umzekelo, i-serotonin yi-anti-depressant neurotransmitter eyenziwe ikakhulu emathunjini (,).

Okwesibini, amathumbu adityaniswe ngokwasemzimbeni nengqondo kwizigidi zemithambo-luvo.

Ke ngoko, i-gut microbiome inokuchaphazela impilo yengqondo ngokunceda ukulawula imiyalezo ethunyelwe kwingqondo ngale mithambo-luvo (,).

Inani lezifundo libonakalisile ukuba abantu abaneengxaki ezahlukeneyo zengqondo baneentlobo ezahlukeneyo zebacteria kwintsholongwane yabo, xa kuthelekiswa nabantu abasempilweni. Oku kuphakamisa ukuba i-gut microbiome inokuchaphazela impilo yengqondo (,).

Nangona kunjalo, akucaci ukuba oku kungenxa yeendlela ezahlukeneyo zokutya kunye nendlela yokuphila.

Inani elincinci lezifundo likwabonakalisile ukuba ezinye iiprobiotic zinokuphucula iimpawu zoxinzelelo kunye nokunye ukuphazamiseka kwengqondo (,).

I-gut microbiome inokuchaphazela impilo yengqondo ngokuvelisa imichiza yobuchopho kunye nokunxibelelana nemithambo yokudibanisa nengqondo.

Ungayiphucula njani iMat Microbiome yakho?

Zininzi iindlela zokuphucula i-gut microbiome yakho, kubandakanya:

• Yitya iintlobo ezahlukeneyo zokutya: Oku kunokukhokelela kwi-microbiome eyahlukeneyo, esisalathiso sempilo entle yamathumbu. Ngokukodwa, iimbotyi, iimbotyi kunye neziqhamo ziqulathe ifayibha eninzi kwaye zinokukhuthaza ukukhula kokusempilweni IBifidobacteria (, , , ).
• Yitya ukutya okunegwele: Ukutya okunotyiweyo okufana neyogathi, i-sauerkraut kunye ne-kefir zonke zinebacteria esempilweni, ikakhulu ILactobacilli, kwaye unokunciphisa inani leentlobo ezibangela izifo emathunjini ().
• Nciphisa ukungenisa kwakho iilekese zokufakelwa: Obunye ubungqina bubonakalisile ukuba iilekese zokufakelwa ezinje nge-aspartame zonyusa iswekile yegazi ngokukhuthaza ukukhula kweentsholongwane ezingenampilo njenge Enterobacteriaceae kwi-microbiome yamathumbu ().
• Yitya ukutya kwangaphambili: Ii-prebiotic luhlobo lwefayibha evuselela ukukhula kweebhaktiriya ezinempilo. Ukutya okune-prebiotic rich kubandakanya iartichokes, iibhanana, iasparagus, ioats kunye neeapile ().
• Ukuncancisa ubuncinci iinyanga ezintandathu: Ukuncancisa kubaluleke kakhulu kuphuhliso lwegciwane le-microbiome. Abantwana abancanciswa iinyanga ezintandathu ubuncinci banoncedo olungaphezulu IBifidobacteria kunabo batyiswa ngebhotile ().
• Yitya ukutya okuziinkozo Iinkozo ezipheleleyo ziqulathe ifayibha eninzi kunye neecarbs eziluncedo ezifana ne-beta-glucan, ethi icolwe ngamathumbu ebacteria ukuze izuze ubunzima, umngcipheko womhlaza, isifo seswekile kunye nezinye iingxaki (,).
• Zama ukutya okusekwe kwizityalo: Ukutya kwemifuno kunokunceda ukunciphisa amanqanaba ebacteria abangela izifo anje E. coli, kunye nokudumba kunye ne-cholesterol (,).
• Yitya ukutya okutyebileyo kwiipolphenol: Iipolyphenol zizityalo ezifumaneka kwiwayini ebomvu, iti eluhlaza, itshokholethi emnyama, ioyile yomnquma kunye neenkozo ezipheleleyo. Ziye zaphulwa yi-microbiome ukukhuthaza ukukhula kweebhaktheriya (,).
• Thatha ukongezwa kweprobiotic: Iiprobiotic ziibhaktheriya eziphilayo ezinokunceda ukubuyisela amathumbu kwindawo esempilweni emva kwedysbiosis. Benza oku “ngokukuthengisela kwakhona” ii-microbes ().
• Thatha i-antibiotics kuphela xa kukho imfuneko: Amayeza okubulala iintsholongwane abulala iintsholongwane ezininzi ezimbi nezilungileyo kwi-gut microbiome, ngokunokwenzeka inegalelo ekuzuzeni ubunzima kunye nokumelana neyeza lokubulala iintsholongwane. Yiyo ke loo nto thatha ii-antibiotics xa kunyanzelekile ().

Ukutya iintlobo ezahlukeneyo zokutya okuphezulu kunye nokutya okunesonka kuxhasa imicrobiome esempilweni. Ukuthatha iiprobiotic kunye nokuthintela i-antibiotics nako kunokuba luncedo.

Umgca osezantsi

I-gut microbiome yakho yenziwe ngezigidi zeebhaktheriya, ifungi kunye nezinye iintsholongwane.

I-gut microbiome idlala indima ebaluleke kakhulu kwimpilo yakho ngokunceda ekucoleni ukutya nasekuncedeni amajoni akho omzimba kunye nezinye izinto ezininzi zempilo.

Ukungalingani kweentsholongwane ezingenampilo kunye nezinempilo emathunjini kunokuba negalelo ekuzuzeni ubunzima, iswekile ephezulu yegazi, icholesterol ephezulu kunye nezinye iingxaki.

Ukunceda ukuxhasa ukukhula kweentsholongwane ezisempilweni emathunjini akho, yitya iintlobo ngeentlobo zeziqhamo, imifuno, ukutya okuziinkozo kunye nokutya okunotyiweyo.