Iindlela ezili-10 zokuPhucula iBacter Bacteria yakho, ngokusekwe kwiNzululwazi

Umxholo

• 1. Yitya uluhlu olwahlukeneyo lokutya
• 2. Yitya imifuno emininzi, iimbotyi, iimbotyi kunye neziqhamo
• 3. Yitya ukutya okunegwele
• 4. Sukutya kakhulu iArtificial Sweeteners
• 5. Yitya ukutya okulungiselelwe kwangaphambili
• 6. Ukuncanciswa Ubisi lwebele ubuncinci kwiinyanga ezintandathu
• 7. Yitya ingqolowa iphelele
• 8. Yitya ukutya okutyalwa kwizityalo
• 9. Yitya ukutya okuTyebileyo kwiPolyphenols
• 10. Thatha iProbiotic Supplement
• Thatha uMyalezo waseKhaya

Kukho malunga ne-40 yezigidi zeebhakteriya emzimbeni wakho, uninzi lwazo lusemathunjini akho.

Ngokudibeneyo, baziwa njenge-gut microbiota yakho, kwaye kubaluleke kakhulu kwimpilo yakho. Nangona kunjalo, iintlobo ezithile zebacteria kumathumbu akho zinokuba negalelo kwizifo ezininzi.

Into enomdla kukuba, ukutya okutyayo kuchaphazela kakhulu iintlobo zebacteria ezihlala ngaphakathi kuwe. Nazi iindlela ezili-10 ezisekwe kwisayensi zokuphucula ibacteria yakho.

1. Yitya uluhlu olwahlukeneyo lokutya

Kukho amakhulu eentlobo zeebhaktheriya emathunjini akho. Uhlobo ngalunye ludlala indima eyahlukileyo kwimpilo yakho kwaye lufuna izakhamzimba ezahlukeneyo ukukhula.

Ngokubanzi, i-microbiota eyahlukeneyo ithathwa njengezisempilweni. Kungenxa yokuba uninzi lweebhaktheriya onazo, inani elikhulu lezibonelelo zempilo abanokuthi babe negalelo kuzo (,,,).

Ukutya okubandakanya iintlobo zokutya ezahlukeneyo kunokukhokelela kwi-microbiota eyahlukeneyo (,,).

Ngelishwa, ukutya kwaseNtshona akufani kakhulu kwaye kunamafutha neswekile eninzi. Ngapha koko, kuqikelelwa ukuba i-75% yokutya kwehlabathi kuveliswa kwizityalo ezili-12 kuphela kunye neentlobo zezilwanyana ezi-5 ().

Nangona kunjalo, izidlo kwimimandla ethile yasemaphandleni ziyahluka kakhulu kwaye zityebile kwimithombo eyahlukeneyo yezityalo.

Izifundo ezimbalwa zibonise ukuba ukungafani kwe-gut microbiota kukhulu kakhulu kubantu abavela kwimimandla esemaphandleni e-Afrika nase Mzantsi Melika kunaleyo isuka eYurophu okanye e-US (,).

Ukutya ukutya okwahlukileyo okutyebileyo kukutya okupheleleyo kunokukhokelela kwi-microbiota eyahlukeneyo, eluncedo kwimpilo yakho.

2. Yitya imifuno emininzi, iimbotyi, iimbotyi kunye neziqhamo

Iziqhamo kunye nemifuno yeyona mithombo ilungileyo yezondlo kwi-microbiota esempilweni.

Ziphezulu kwifayibha, ezingenakwetyiswa ngumzimba wakho. Nangona kunjalo, ifayibha inokugaywa yintsholongwane ethile emathunjini akho, evuselela ukukhula kwabo.

Iimbotyi kunye neembotyi ziqulathe isixa esikhulu kakhulu sefayibha.

Ukutya okuphezulu okunefayibha elungileyo ekulungiseleleni ibacteria yakho kubandakanya:

• Iirasberries
• IArtichokes
• Iifama eziluhlaza
• Ibrokholi
• Iichickpeas
• Iilentile
• Iimbotyi (izintso, ipinto kunye nomhlophe)
• Amazimba

Olunye uphononongo lufumanise ukuba ukulandela ukutya okuphezulu kwiziqhamo kunye nemifuno kuthintele ukukhula kweentsholongwane ezibangela izifo ().

Ii-apile, iartichokes, iiblueberries, iiamangile kunye neepistachios zonke zibonisiwe ukuba ziyonyuka IBifidobacteria ebantwini (,,,).

IBifidobacteria zithathwa njengeebhaktheriya eziluncedo, njengoko zinokunceda ukuthintela ukudumba kwamathumbu kunye nokwenza ngcono impilo yamathumbu ().

Iziqhamo kunye nemifuno emininzi ziphezulu kwifayibha. Ifayibha ikhuthaza ukukhula kwamathumbu ebacteria aluncedo, kubandakanya IBifidobacteria.

3. Yitya ukutya okunegwele

Ukutya okunotyiweyo kukutya okutshintshwe ziintsholongwane.

Inkqubo yokubila ihlala ibandakanya ibhaktiriya okanye igwele liguqula iswekile ekutyeni ibe ziicidi okanye itywala. Imizekelo yokutya okunotyiweyo kubandakanya:

• Yogurt
• UKimchi
• Sauerkraut
• Kefir
• Kombucha
• Tempeh

Uninzi loku kutya kutyebile I-lactobacilli, Uhlobo lweebhaktheriya ezinokunceda impilo yakho.

Abantu abatya iyogathi eninzi babonakala benokuninzi I-lactobacilli emathunjini abo. Aba bantu banembalwa Enterobacteriaceae, ibhaktiriya ehambelana nokudumba kunye nezifo ezingapheliyo ().

Kwangokunjalo, uninzi lwezifundo lubonakalisile ukuba ukusetyenziswa kweyogathi kunokunceda ukuguqula iintsholongwane zamathumbu kunye nokuphucula iimpawu zokunganyamezelani kwe-lactose kuzo zombini iintsana kunye nabantu abadala (,,).

Iimveliso ezithile zeyogathi nazo zinokunciphisa ubuninzi beentsholongwane ezithile ezibangela isifo kubantu abane-bowel syndrome.

Izifundo ezibini zibonise ukuba iyogathi ikwenze ngcono umsebenzi kunye nokwenziwa kwe-microbiota ().

Nangona kunjalo, kubalulekile ukuba uqaphele ukuba uninzi lweeyogathi, ngakumbi iigurts ezinencasa, zinamanqanaba aphezulu eswekile.

Ke ngoko, iyogathi efanelekileyo yokuyitya icacile, iyogathi yendalo. Olu hlobo lweyogathi lwenziwa kuphela ngemixube yobisi neebhaktiriya, maxa wambi ekubhekiswa kuzo “njengeenkcubeko zokuqala.”

Ngapha koko, ubisi lweembotyi zesoya olunokuvumba lunokukhuthaza ukukhula kweentsholongwane eziluncedo, ezinje nge IBifidobacteria kwaye I-lactobacilli, ngelixa kunciphisa ubuninzi bezinye iintsholongwane ezibangela izifo. UKimchi unokufumana izibonelelo zesisu (,).

Ukutya okunotyiweyo, ngakumbi okucacileyo, iyogathi yendalo, kunokunceda i-microbiota ngokwandisa umsebenzi wayo kunye nokunciphisa ubuninzi bebacteria ebangela isifo emathunjini.

4. Sukutya kakhulu iArtificial Sweeteners

Iiswidi ezingezizo ezenziwayo zisetyenziswa kakhulu njengezinto ezingena endaweni yeswekile. Nangona kunjalo, ezinye izifundo zibonise ukuba zinokuchaphazela kakubi i-gut microbiota.

Olunye uphononongo olwenziwe kwiigundane lubonise ukuba i-aspartame, iswiti yokufakelwa, ukunciphisa ukutyeba, kodwa ikwonyusa iswekile yegazi kunye nokungaphenduli kwe-insulin ().

Iigundane ezondla i-aspartame nazo zaziphezulu IClostridium kwaye Enterobacteriaceae emathunjini abo, zombini ezinxulumene nezifo xa zikho kumanani aphezulu kakhulu.

Olunye uphononongo lufumene iziphumo ezifanayo kwiimpuku nakubantu. Ibonakalise utshintsho kwi-microbiota eyenziwe iswiti eyenziweyo ineziphumo ezibi kumanqanaba eswekile yegazi ().

Izinto zokuthambisa ezingezizo ezinokuchaphazela kakubi amanqanaba eswekile yegazi ngenxa yeziphumo zazo kwi-gut microbiota.

5. Yitya ukutya okulungiselelwe kwangaphambili

Ii-prebiotic kukutya okukhuthaza ukukhula kweentsholongwane eziluncedo emathunjini.

Ziyifayibha okanye iikhabho ezinzima ezingenakucolwa ngamaseli omntu. Endaweni yoko, iintlobo ezithile zebhaktheriya ziyazaphula kwaye zisetyenziselwe ukubasa.

Iziqhamo ezininzi, imifuno kunye neenkozo ezipheleleyo ziqulathe ii-prebiotic, kodwa zinokufumaneka ngokwazo.

Isitatshi esichasayo sisenokuba prebiotic. Olu hlobo lwesitashi alufunxwanga emathunjini amancinci. Endaweni yokuba idlulele emathunjini amakhulu apho yaphulwe khona yintsholongwane.

Izifundo ezininzi zibonise ukuba ii-prebiotic zinokukhuthaza ukukhula kweebhaktiriya ezininzi ezisempilweni, kubandakanya IBifidobacteria.

Uninzi lwezi zifundo lwenziwa kubantu abasempilweni, kodwa ezinye izifundo zibonise ukuba ii-prebiotic zinokuba luncedo kwabo banezifo ezithile.

Umzekelo, ezinye ii-prebiotic zinokunciphisa i-insulin, i-triglycerides kunye namanqanaba e-cholesterol kubantu abatyebe kakhulu (,,,,,,).

Ezi ziphumo zibonisa ukuba ii-prebiotic zinokunciphisa umngcipheko kwizifo ezininzi ezinxulumene nokukhuluphala, kubandakanya isifo sentliziyo kunye neswekile.

Ii-prebiotic zikhuthaza ukukhula kweebhaktiriya eziluncedo, ngakumbi IBifidobacteria. Oku kunokunceda ukunciphisa iimpawu zesifo se-metabolic kubantu abatyebe kakhulu.

6. Ukuncanciswa Ubisi lwebele ubuncinci kwiinyanga ezintandathu

I-microbiota yomntwana iqala ukukhula ngokufanelekileyo xa izalwa. Nangona kunjalo, uphando oluthile lwakutshanje lubonisa ukuba iintsana zingabonakaliswa kwiibhaktheriya ngaphambi kokuzalwa ().

Ngexesha leminyaka emibini yokuqala yobomi, i-microbiota yosana iyaqhubeka ukukhula kwaye izityebile kuluncedo IBifidobacteria, ezinokugaya iiswekile kubisi lwebele ().

Izifundo ezininzi zibonise ukuba iintsana ezondliwa ngefomula zine-microbiota eguqulweyo eneembalwa IBifidobacteria Kunabasana abancancisayo (,,).

Ukuncancisa kukwanxulunyaniswa namazinga asezantsi e-allergies, ukutyeba kakhulu kunye nezinye izifo ezinokubangelwa ngumahluko kwi-gut microbiota ().

Ukuncancisa kunceda usana ukukhula i-microbiota esempilweni, enokunceda ukukhusela kwizifo ezithile kubomi bakamva.

7. Yitya ingqolowa iphelele

Iinkozo ezipheleleyo ziqulathe ifayibha eninzi kunye nee-carbs ezingagayekiyo, ezinjenge-beta-glucan.

Ezi carbs azifunxwanga emathunjini amancinci kwaye endaweni yoko zenza indlela yazo eya kumathumbu amakhulu.

Kwisisu esikhulu, zaphulwe yintsholongwane kwaye zikhuthaza ukukhula kweentsholongwane ezithile eziluncedo.

Iinkozo zizonke zinokukhuthaza ukukhula kwe IBifidobacteria, I-lactobacilli kwaye Iibacteroidetes ebantwini (,,,,).

Kwezi zifundo, ukutya okuziinkozo kukonyuse iimvakalelo zokugcwala kunye nokunciphisa ukudumba kunye nesifo sentliziyo.

Zonke iinkozo ziqulathe ii-carbs ezingagayekiyo ezinokukhuthaza ukukhula kweebhaktiriya eziluncedo ngaphakathi kwe-gut microbiota. Olu tshintsho kwizityalo ezinamathumbu zinokuphucula iinkalo ezithile zempilo ye-metabolic.

8. Yitya ukutya okutyalwa kwizityalo

Ukutya okuqulethe ukutya okusekwe kwizilwanyana kukhuthaza ukukhula kweentlobo ezahlukeneyo zebacteria yamathumbu kunokutya okusekwe kwizityalo (,).

Inani lezifundo libonakalise ukuba izidlo zemifuno zinokuxhamla kwi-gut microbiota. Oku kunokuba ngenxa yemixholo ephezulu yefayibha.

Olunye uphononongo oluncinci lufumanise ukuba ukutya kwemifuno kukhokelele kumanqanaba ancitshisiweyo ebacteria yezifo kubantu abatyebe kakhulu, kunye nokunciphisa ubunzima, ukudumba kunye namanqanaba e-cholesterol ().

Olunye uphononongo lufumanise ukuba ukutya kwemifuno kunciphisa kakhulu iintsholongwane ezibangela izifo, ezinje E. coli ().

Nangona kunjalo, akucaci ukuba izibonelelo zokutya kwemifuno kwi-gut microbiota zibangelwa kukusilela kokutya inyama. Kwakhona, abatya inyama badla ngokukhokelela kwindlela yokuphila esempilweni kunee-omnivores.

Ukutya kwemifuno kunye nevegan kunokuphucula i-microbiota. Nangona kunjalo, akucaci ukuba ngaba iimpembelelo ezilungileyo ezinxulunyaniswa nokutya zinokubangelwa kukusilela kokutya inyama.

9. Yitya ukutya okuTyebileyo kwiPolyphenols

Iipolyphenols zizityalo ezihlanganisiweyo ezinezibonelelo ezininzi zempilo, kubandakanya ukunciphisa uxinzelelo lwegazi, ukudumba, amanqanaba e-cholesterol kunye noxinzelelo lwe-oxidative ().

Iipolyphenols azinakuhlala zetyiswa ziiseli zabantu. Ngenxa yokuba bengafakwanga ngokufanelekileyo, uninzi lwenza indlela eya kwikholoni, apho zinokugaywa ngamathumbu egciwane (,).

Imithombo elungileyo yeepolyphenols ibandakanya:

• Cocoa kunye netshokholethi emnyama
• isiselo somdiliya esibomvu
• Izikhumba zamagilebhisi
• Iti eluhlaza
• Iiamangile
• Itswele
• Iiblueberries
• Ibrokholi

Iipolyphenols ezivela kwi-cocoa zingonyusa ubungakanani be IBifidobacteria kwaye I-lactobacilli ebantwini, kunye nokunciphisa ubuninzi be UClostridia.

Ngaphaya koko, olu tshintsho kwi-microbiota lunxulunyaniswa namanqanaba asezantsi e-triglycerides kunye ne-C-esebenzayo ye-protein, uphawu lokudumba ().

Iipolyphenols kwiwayini ebomvu zineempembelelo ezifanayo ().

Iipolyphenols azinakucolwa ngokuchanekileyo ziiseli zomntu, kodwa zichithwe ngokufanelekileyo ngumzimba we-microbiota. Banokuphucula iziphumo zempilo ezinxulumene nesifo sentliziyo kunye nokudumba.

10. Thatha iProbiotic Supplement

Iiprobiotic zihlala ziintsholongwane, zihlala ziyibacteria, enesibonelelo esithile sempilo xa ityiwe.

Iiprobiotic azisoli amathumbu ngokusisigxina kwiimeko ezininzi. Nangona kunjalo, banokuyizuza impilo yakho ngokutshintsha ukwenziwa kwe-microbiota kunye nokuxhasa imetabolism ().

Uphengululo lwezifundo ezisixhenxe lufumanise ukuba iiprobiotic azinampembelelo incinci kulwakhiwo lwe-microbiota lwabantu abasempilweni. Nangona kunjalo, bukhona ubungqina bokuba iiprobiotic zinokuphucula i-gut microbiota kwizifo ezithile ().

Uphengululo lwezifundo ezingama-63 zifumene ubungqina obuxubeneyo malunga nokusebenza kweeprobiotic ekutshintsheni i-microbiota. Nangona kunjalo, iimpembelelo zabo ezinamandla zibonakala zibuyisela i-microbiota kwimeko efanelekileyo emva kokuphazamiseka ().

Olunye uphononongo luye lwabonisa ukuba ii-probiotiki azinampembelelo ibanzi kwibhalansi iyonke yebacteria emathunjini abantu abasempilweni.

Nangona kunjalo, olunye uphononongo lubonakalisile ukuba iprobiotic inokuyiphucula indlela esebenza ngayo amathumbu ebacteria, kunye neentlobo zeekhemikhali abazivelisayo ().

Iiprobiotic azitshintshi ngokubonakalayo ukwenziwa kwe-microbiota kubantu abasempilweni. Nangona kunjalo, kubantu abagulayo, banokuphucula ukusebenza kwe-microbiota kwaye bancede ukubuyisela i-microbiota kwimpilo elungileyo.

Thatha uMyalezo waseKhaya

Iibacteria zakho zesisu zibaluleke kakhulu kwiinkalo ezininzi zempilo.

Izifundo ezininzi ngoku zibonisile ukuba ukuphazamiseka kwento encinci kunokukhokelela kwizifo ezininzi ezingapheliyo.

Eyona ndlela yokugcina i-microbiota esempilweni kukutya ukutya okuninzi okutsha, ikakhulu kwimithombo yezityalo ezinje ngeziqhamo, iiveggie, iimbotyi, iimbotyi kunye neenkozo ezipheleleyo.