Iiprobiotic 101: Isikhokelo sabaQalayo esilula

Umxholo

• Yintoni iiProbiotic?
• Ukubaluleka kweeNtsholongwane kwiGut yakho
• Impembelelo kwimpilo yokuGaya ukutya
• Impembelelo ekulahlekeni kobunzima
• Ezinye iziBonelelo zezeMpilo
• Ukhuseleko kunye neempembelelo zecala
• Umgca osezantsi

Iibhaktheriya emzimbeni wakho zingaphezulu kweeseli zomzimba wakho ukuya kwi-10. Uninzi lwezi bhaktiriya luhlala emathunjini akho.

Uninzi lwezi bhaktiriya luhlala emathunjini akho, kwaye uninzi alunabungozi.

Ukuba ne-gut efanelekileyo ibhaktiriya ikwanxulunyaniswa nezibonelelo ezininzi zempilo, kubandakanya ukunciphisa umzimba, ukuphucula ukwetyisa, ukusebenza komzimba okukhuselweyo, ulusu olusempilweni kunye nokwehla kwengozi yezifo ezininzi (1,).

Iiprobiotic, eziluhlobo oluthile lweebacteria ezinobuhlobo, zibonelela ngezibonelelo zempilo xa zityiwe.

Zihlala zithathwa njengezongezo ezimele ukuba zenze ikholoni kumathumbu akho ngokunyusa impilo.

Eli nqaku livavanya izibonelelo zempilo zeprobiotic.

Yintoni iiProbiotic?

Iiprobiotic ziphila ngamagciwane, athi xa athe angeniswa, abonelele ngezibonelelo ezininzi zempilo ().

Zihlala ziyibacteria, kodwa iintlobo ezithile zegwele zinokusebenza njengeprobiotic.

Unokufumana iiprobiotic kwizongezo, kunye nakukutya okulungiselelwe yi-bacterial fermentation.

Ukutya kweprobiotic kubandakanya iyogathi, i-kefir, i-sauerkraut, i-tempeh kunye ne-kimchi. Iiprobiotic akufuneki zibhidaniswe nee-prebiotic, eziyimicu yokutya enceda ukondla iibacteria ezinobuhlobo esele zikhona emathunjini akho ().

Uninzi lweebhakteria ezahlukeneyo zeprobiotic zibonelela ngezibonelelo zempilo.

Amaqela aqhelekileyo aquka ILactobacillus kwaye IBifidobacterium. Iqela ngalinye lineentlobo ezahlukeneyo, kwaye uhlobo ngalunye luneentlobo ezininzi.

Into enomdla kukuba, iiprobiotiki ezahlukeneyo zijongana neemeko ezahlukeneyo zempilo. Ke ngoko, ukukhetha uhlobo oluchanekileyo- okanye iintlobo-zeprobiotic kubalulekile.

Ezinye izongezo-ezaziwa ngokuba ziiprobiotiki ezibanzi ezibanzi okanye iiprobiotic ezininzi- zidibanisa iintlobo ezahlukeneyo kwimveliso enye.

Nangona ubungqina buyathembisa, uphando oluthe kratya luyafuneka kwizibonelelo zezempilo zeprobiotic.

Iiprobiotic ziphila ngamagciwane amancinci aphucula impilo xa esetyenziswa kwimali eyaneleyo. Zininzi iintlobo ezahlukeneyo, kwaye unokuzifumana kukutya okanye kwizongezo.

Ukubaluleka kweeNtsholongwane kwiGut yakho

Uluntu oluntsonkothileyo lwezinto ezincinci emathunjini akho lubizwa ngokuba yiflu flora okanye microbiota ().

Ngapha koko, amathumbu akho aqulathe amakhulu eentlobo ezahlukeneyo zeentsholongwane-zininzi kangange-1 000, ngokokunye koqikelelo.

Oku kubandakanya iibacteria, igwele kunye neentsholongwane- kunye neebhaktheriya ezenza uninzi.

Uninzi lwezihluma zamathumbu zifumaneka kwikholoni yakho, okanye emathunjini amakhulu, eyinxalenye yokugqibela yendlela yakho yokwetyisa.

Okumangalisa kukuba, imisebenzi ye-metabolic yesifo sakho samathumbu iyafana nezo zomzimba. Ngesi sizathu, ezinye izazinzulu zibhekisa kwizintyatyambo zamathumbu "njengelungu elilityelweyo" ().

Iintyatyambo zakho zesisu zenza imisebenzi emininzi ebalulekileyo kwimpilo. Ivelisa iivithamini, kubandakanya ivithamini K kunye nezinye iivithamini B ().

Ikwaguqula imicu ibe ngamanqatha amancinci afana ne-butyrate, propionate kunye ne-acetate, eyondla udonga lwesisu kunye nokwenza imisebenzi emininzi ye-metabolic (,).

La mafutha akwakhuthaza amajoni akho omzimba kunye nokomeleza udonga lwesisu. Oku kunokunceda ukuthintela izinto ezingafunekiyo ukuba zingene emzimbeni wakho kwaye zikhuphe impendulo yomzimba (,,,).

Nangona kunjalo, ayizizo zonke izinto eziphilayo emathunjini akho ezinobuhlobo.

Iintyatyambo zakho zesisu zichaphazeleka kakhulu kukutya okutyayo, kwaye uphononongo lubonisa ukuba i-gut flora engalinganiyo inxulunyaniswa nezifo ezininzi (,).

Ezi zifo zibandakanya ukutyeba kakhulu, udidi lwesibini lweswekile, isifo se-metabolic, isifo sentliziyo, umhlaza wecolorectal, Alzheimer's kunye noxinzelelo (17,,,).

Iiprobiotiki- kunye nefayibha prebiotic- zinokunceda ukulungisa oku kulungelelana, ziqinisekise ukuba "ilungu lakho elilityelweyo" lisebenza ngokukuko (21).

Iintyatyambo zakho zesisu zinamakhulu eentlobo ezahlukeneyo zeentsholongwane. Iiprobiotic zinceda i-gut flora yakho ukuba isebenze ngokugqibeleleyo.

Impembelelo kwimpilo yokuGaya ukutya

Iiprobiotic ziphandwe ngokubanzi ngeziphumo zazo kwimpilo yokwetyisa ().

Ubungqina obomeleleyo bucebisa ukuba izongezo zeprobiotic zinokunceda ekunyangeni isifo sorhudo esihambelana namayeza (24,).

Xa abantu bethatha amayeza okubulala iintsholongwane, ngakumbi ixesha elide, bahlala befumana urhudo-nokuba kudala luphelisiwe usulelo.

Kungenxa yokuba amayeza okubulala iintsholongwane abulala uninzi lweentsholongwane zendalo emathunjini akho, atshintsha ibhalansi yamathumbu kwaye avumele iibhaktheriya eziyingozi ukuba zikhule.

Iiprobiotic zikwalwisa isifo samathumbu esinganyanzelekanga (IBS), isifo esifanelekileyo sokugaya ukutya, ukunciphisa igesi, ukudumba, ukuqhina, urhudo kunye nezinye iimpawu (,,).

Olunye uphononongo lukwaqaphela izibonelelo ngokuchasene nezifo zesisu ezivuthayo, ezinje ngesifo sikaCrohn kunye nesifo sezilonda ().

Ngaphezu koko, iiprobiotic zinokulwa Helicobacter pylori usulelo, lolunye lweyona nto iphambili kwizilonda kunye nomhlaza wesisu (,,,).

Ukuba okwangoku uneengxaki zokwetyisa ekungenakubonakala ngathi zingaphumelela, isongezelelo seprobiotic sisenokuba yinto ekufuneka uyiqwalasele-nangona kuya kufuneka uqwalasele ukubonana nogqirha wakho kuqala.

Iiprobiotiki ziyasebenza ngokuchasene neengxaki ezahlukeneyo zokugaya ukutya, kubandakanya urhudo olunxulumene ne-antibiotic kunye ne-IBS.

Impembelelo ekulahlekeni kobunzima

Abantu abatyebe kakhulu bane-gut gut eyahlukileyo kunaleyo ().

Into enomdla kukuba, uphando lwezilwanyana lubonisa ukuba ukufakelwa ilindle kwizilwanyana ezibhityileyo kunokwenza izilwanyana ezityebileyo zinciphise umzimba (, 36).

Ke ngoko, uninzi lwezazinzulu zikholelwa ekubeni isisu sakho sebacteria sibalulekile ekumiseleni ubunzima bomzimba (, 38).

Nangona uphando oluthe kratya luyafuneka, ezinye iintlobo zeprobiotic zibonakala zinceda ukunciphisa umzimba (39).

Kwisifundo esinye kubantu abangama-210 abanokutyeba okuphakathi, okubonakaliswa kukutyeba okungaphezulu kwesisu, ukuthatha iprobiotic ILactobacillus gasseri Yonke imihla ikhokelela ekuphulukaneni ne-8.5% yokulahleka kwesisu ngaphezulu kweeveki ezili-12 ().

Xa abathathi-nxaxheba beyekile ukuthatha iprobiotic, bafumana amanqatha esisu emva kweeveki ezine.

Ubungqina bubonisa ukuba ILactobacillus rhamnosus kwaye IBifidobacterium lactis inokukunceda ukunciphisa umzimba kunye nokuthintela ukutyeba-nangona oku kufuna uphando ngakumbi ().

Kwelinye icala, ezinye izifundo zezilwanyana zibonisa ukuba ezinye iintlobo zeprobiotic zinokukhokelela ekuzuzeni ubunzima, hayi ilahleko (42).

Nangona uphando oluninzi luyimfuneko, obunye ubungqina bubonisa ukuba iintlobo ezithile zeprobiotic zinokunceda abantu banciphise umzimba.

Ezinye iziBonelelo zezeMpilo

Zininzi ezinye izibonelelo zeprobiotic. Zichaphazela:

• Ukudumba: Iiprobiotic zinciphisa ukuvuvukala kwenkqubo, umqhubi ophambili wezifo ezininzi (43).
• Uxinzelelo kunye noxinzelelo: Uhlobo lweprobiotic ILactobacillus helveticus kwaye IBifidobacterium longum zibonisiwe ukunciphisa iimpawu zoxinzelelo kunye noxinzelelo kubantu abanexinzelelo lweklinikhi (44, 45).
• I-cholesterol yegazi: Iiprobiotiki ezininzi zibonisiwe ukuthoba amanqanaba e-cholesterol "amabi" e-LDL (,).
• Ifuthe legazi: Iiprobiotic zinokubangela ukunciphisa ukuthoba uxinzelelo lwegazi (,).
• Umsebenzi wamajoni omzimba: Iintsholongwane ezininzi zeprobiotic zinokuphucula ukusebenza kwamajoni omzimba, okukhokelela kumngcipheko wokuncitshiswa kosulelo, kubandakanya nengqele (, 51).
• Impilo yolusu: Kukho ubungqina bokuba iiprobiotiki zinokuba luncedo kumabala, i-rosacea kunye ne-eczema, kunye nokunye ukuphazamiseka kolusu (52).

Esi sisiqwenga esincinci seenzuzo zeprobiotic, njengoko izifundo eziqhubekayo zibonisa ububanzi beziphumo zempilo.

Ukongeza kwiimpembelelo zabo ekulahlekeni kobunzima kunye nokwetyiswa, iiprobiotic zinokuphucula impilo yentliziyo, ukusebenza komzimba kunye neempawu zoxinzelelo kunye noxinzelelo.

Ukhuseleko kunye neempembelelo zecala

Iiprobiotic ngokubanzi ziyanyamezelwa kwaye zithathwa njengezikhuselekileyo kubantu abaninzi.

Nangona kunjalo, kwiintsuku zokuqala, unokufumana iziphumo ebezingalindelekanga ezinxulumene nokwetyiswa, njengegesi kunye nokungonwabi esiswini esincinci (53).

Emva kokuba uhlengahlengiso, ukwetyisa ukutya kwakho kufuneka kuqale ukuphucula.

Kubantu abanamajoni omzimba abuthathaka, kubandakanya ne-HIV, i-AIDS kunye nezinye iimeko, iiprobiotic zingakhokelela kusulelo oluyingozi (54).

Ukuba unempilo, qhagamshelana nogqirha wakho ngaphambi kokuba uthathe isongezelelo seprobiotic.

Izongezo zeprobiotic zinokubangela iimpawu zokugaya ukutya, kodwa oku kufanele kunciphe kwiintsuku nje ezimbalwa. Zingaba yingozi kubantu abaneemeko ezithile zonyango.

Umgca osezantsi

Ukugcina isisu esisempilweni kungaphezulu kokuthatha isongezelelo seprobiotic.

Ukutya kwemihla ngemihla kunye nokuzilolonga kubaluleke kakhulu kuba izinto ezininzi zokuphila zichaphazela ibacteria yakho.

Nangona kunjalo, izongezo zeprobiotic zinika uluhlu olubanzi lwezibonelelo ezineziphumo ebezingalindelekanga ezimbalwa-ke ukuba unomdla ekuphuculeni impilo yakho yamathumbu, anokufanele ukudutyulwa.