Njani ukuba iiProbiotic zinokuLunga kwiBongo yakho

Umxholo

• Zithini iiprobiotic?
• Inxulunyaniswa njani nengqondo?
• Inguqu eguqulweyo yentsholongwane kunye nezifo
• Iiprobiotic zinokuphucula impilo yengqondo
• Iiprobiotic zinokuyikhulula i-IBS
• Iiprobiotic zinokunyusa imood
• Iiprobiotic zinokunceda emva kokonzakala kwengqondo ebuhlungu
• Ezinye izibonelelo zeprobiotic kwingqondo
• Ngaba kuya kufuneka uthathe iprobiotic kwingqondo yakho?
• Umgca wezantsi

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Umzimba wakho ulikhaya elimalunga ne-40 yezigidi zezigidi zebacteria, uninzi lwazo oluhlala emathunjini akho kwaye alubangeli ngxaki kwezempilo.

Ngapha koko, izazinzulu ziye zaqala ukuqonda ukuba ezinye zezi bhaktiriya zibalulekile kwimpilo yomzimba.

Ngaphezulu, izifundo zamva nje ziye zafumanisa ukuba ezi bhaktiriya zinokuba nezibonelelo zengqondo yakho kunye nempilo yengqondo.

Eli nqaku lichaza indlela ingqondo yakho echaphazeleka ngayo sisifo sebacteria kunye nendima yeeprobiotic enokuthi idlale.

Zithini iiprobiotic?

Iiprobiotic zihlala ziintsholongwane, zihlala ziyibacteria. Xa uzitya ngokwaneleyo, zibonelela ngezibonelelo ezithile zempilo ().

Iiprobiotic zizinto "ezikhuthaza ubomi" - igama "iprobiotic" lisuselwa kumagama esiLatini "pro," okuthetha ukukhuthaza, kunye ne "biotic," intsingiselo yobomi.

Ngokubalulekileyo, ukuba iintlobo zebhaktiriya zibizwe ngokuba yi "probiotic," kufuneka zibenobungqina obuninzi besayensi emva kwayo obubonisa isibonelelo esithile sempilo.

Ukutya kunye neenkampani zamachiza ziqale ukubiza ezinye iibacteria "probiotic" nokuba azinazibonelelo zempilo ziqinisekisiweyo. Oku kukhokelele iGunya loKhuseleko loKutya laseYurophu (i-EFSA) ukuba livale igama elithi "iprobiotic" kuko konke ukutya kwi-European Union.

Nangona kunjalo, ubungqina obuninzi besayensi obutsha bubonisa ukuba ezinye iintlobo zebacteria zinezibonelelo eziyinyani kwimpilo.

Uphando lubonisa ukuba iiprobiotiki zinokunceda abo baneemeko ezithile zonyango, kubandakanya isifo samathumbu (IBS), i-eczema, i-dermatitis, amanqanaba aphezulu e-cholesterol, kunye nesifo sesibindi (,,,,).

Uninzi lweeprobiotic lolunye lweentlobo ezimbini zebacteria-ILactobacillus kwaye IBifidobacteria.

Zininzi iintlobo ezahlukeneyo kunye nobunzima phakathi kwala maqela, kwaye zinokuba neziphumo ezahlukeneyo emzimbeni.

Iiprobiotic zii-microorganisms eziphilayo ezibonise izibonelelo zempilo.

Inxulunyaniswa njani nengqondo?

Amathumbu kunye nengqondo zidibene ngokwasemzimbeni nangokwemichiza. Utshintsho emathunjini lunokuchaphazela ingqondo.

I-vagus nerve, luvo olukhulu kwinkqubo ye-nervous system, ithumela imiqondiso phakathi kwamathumbu nengqondo.

Ingqondo kunye namathumbu akwanxibelelana ngesisu sakho, ezivelisa iimolekyuli ezihambisa ulwazi ziye kwingqondo ().

Uqikelelo lubonisa ukuba une-30 yezigidi zeeseli zabantu kunye neebhaktheriya ezingama-40 zeetriliyoni. Oku kuthetha ukuba, ngenani leeseli, uninzi lweentsholongwane kunokuba ungumntu (,).

Uninzi lwezi bhaktiriya luhlala emathunjini akho. Oku kuthetha ukuba zinxibelelana ngqo neeseli ezihambisa amathumbu akho nayo yonke into engena emzimbeni wakho. Oko kubandakanya ukutya, amayeza, kunye neentsholongwane.

Ezinye iintsholongwane zihlala ecaleni kwamathumbu ebacteria, kubandakanya igwele kunye nefungi. Ngokudibeneyo, ezi microbes ziyaziwa njenge-gut microbiota okanye gut microbiome ().

Nganye kwezi bhaktheriya inokuvelisa izinto ezahlukeneyo ezinokuchaphazela ingqondo. Oku kubandakanya i-fatty-chain chain fatty, ii-neurotransmitters, kunye nee-amino acid (11).

Intsholongwane yentsholongwane inokuchaphazela nengqondo kunye nenkqubo ye-nervous system ngokulawula ukudumba kunye nemveliso yehomoni (12,).

Amawakawaka eentlobo zebacteria ahlala emzimbeni womntu, ikakhulu emathunjini. Ngokubanzi, ezi bhaktiriya zilungile kwimpilo yakho kwaye zinokuchaphazela nempilo yengqondo.

Inguqu eguqulweyo yentsholongwane kunye nezifo

Igama elithi "gut dysbiosis" libhekisa xa amathumbu kunye namathumbu egciwane ekwimeko yokugula. Oku kunokubangelwa bubukho beentsholongwane ezibangela izifo, ezinokuthi zikhokelele ekuvukeleni okungapheliyo.

Abaphandi bachonge i-gut dysbiosis kubantu abane (, 15,, 17):

• ukutyeba kakhulu
• isifo sentliziyo
• uhlobo lwe-2 yeswekile
• ezinye iimeko

Olunye uphononongo lubonisa ukuba ezinye iiprobiotic zinokubuyisela i-microbiota kwimeko esempilweni kwaye zinciphise iimpawu zeemeko ezahlukeneyo zempilo (18, 19, 20,).

Into enomdla kukuba, olunye uphononongo lubonakalisile ukuba abantu abaneemeko ezithile zempilo yengqondo bakwanayo ne-microbiota eguqulweyo. Akucaci ukuba oku kubangela iimeko, okanye ukuba ziziphumo zokutya kunye nezinto zokuphila (22, 23).

Kuba amathumbu kunye nengqondo zidityanisiwe, kwaye amathumbu ebhaktiriya avelisa izinto ezinokuchaphazela ingqondo, iprobiotic inokunceda ingqondo kunye nempilo yengqondo. Iiprobiotic ezinceda impilo yengqondo zibizwa ngokuba zii-psychobiotic ().

Inani lezifundo zamva nje zikwenzile oku, kodwa uninzi lwenziwe kwizilwanyana. Nangona kunjalo, bambalwa abonise iziphumo ezinomdla ebantwini.

Inani lezifo, kubandakanya iimeko zempilo yengqondo, zinxulunyaniswa nokuba neentsholongwane ezibangela izifo emathunjini. Ezinye iiprobiotic zinokunceda ukubuyisela iintsholongwane ezisempilweni kunye nokunciphisa iimpawu.

Iiprobiotic zinokuphucula impilo yengqondo

Uxinzelelo kunye noxinzelelo zixhaphake kakhulu, kwaye uxinzelelo yenye yeengxaki eziphambili zempilo yengqondo kwihlabathi liphela ().

Inani lezi ngxaki, ngakumbi uxinzelelo kunye noxinzelelo, zinxulunyaniswa namanqanaba aphezulu egazi e-cortisol, ihormone yoxinzelelo lomntu (, 27,).

Izifundo ezininzi ziye zajonga ukuba iiprobiotiki zibachaphazela njani abantu abanengxaki yokudakumba.

Olunye uphononongo lubonise ukuba ukuthatha umxube wesithathu ILactobacillus kwaye IBifidobacteria Iintlobo zeeveki ze-8 zinciphise kakhulu iimpawu zoxinzelelo. Baye banciphisa amanqanaba okudumba ().

Olunye uphononongo luye lwavavanya indlela iiprobiotic ezichaphazela ngayo iimpawu zoxinzelelo kubantu abangenalo uxinzelelo lwezonyango, kubandakanya (,,,, 34,):

• iimpawu zoxinzelelo
• iimpawu zokudakumba
• uxinzelelo lwengqondo
• uxinzelelo kwizifundo

Ezinye iiprobiotic zinokunciphisa uxinzelelo, uxinzelelo kunye neempawu zokudakumba kubemi ngokubanzi. Nangona kunjalo, kufuneka uphando olongezelelekileyo ukuze baqonde izibonelelo ezinokubakho kwabo baneemeko zempilo yengqondo ezichongiweyo.

Iiprobiotic zinokuyikhulula i-IBS

Irritable bowel syndrome (IBS) inxulumene ngqo nomsebenzi wekholoni, kodwa abanye abaphandi bakholelwa ukuba sisifo sengqondo (,).

Ixhala kunye noxinzelelo ziqhelekile kubantu abane-IBS. Into enomdla kukuba, abantu abane-IBS bakwanokutshintsha i-microbiota (38, 39,).

Izifundo ezininzi zibonise ukuba ezinye iiprobiotic zinokunciphisa iimpawu ze-IBS, kubandakanya iintlungu kunye nokudumba (,,).

Ngokubanzi, uphando lubonisa ukuba iiprobiotic zinxulunyaniswa nempilo yokwetyisa.

Abantu abaninzi abane-IBS banamaxhala kunye noxinzelelo. Iiprobiotic zibonakala zinceda ukunciphisa iimpawu ze-IBS.

Iiprobiotic zinokunyusa imood

Kubantu abaneemeko zempilo yengqondo okanye ezingenazo, ezinye iiprobiotic zinokunceda ukuphucula imeko.

Olunye uphononongo lunike abantu umxube weprobiotic oqukethe ezisibhozo ezahlukeneyo ILactobacillus kwaye IBifidobacteria iintlobo zonke iintsuku zeeveki ezi-4.

Abaphandi bafumanise ukuba ukuthatha izongezo kunciphise iingcinga zabathathi-nxaxheba ezingalunganga ezinxulunyaniswa nokudakumba ().

Olunye uphononongo luxele ukuba ukusela isiselo sobisi esineprobiotic ebizwa ngokuba Icactobacillus casei Kwiiveki ezi-3 ziphuculwe imeko kubantu ababeneyona meko iphantsi ngaphambi konyango ().

Into enomdla kukuba, olu phononongo lufumanise ukuba abantu bafumana amanqaku asezantsi kancinane kuvavanyo lwenkumbulo emva kokuthatha iprobiotic. Izifundo ezingaphezulu ziyafuneka ukuqinisekisa ezi ziphumo.

Izifundo ezimbalwa zibonise ukuba ukuthatha iiprobiotic ezithile kwiiveki ezimbalwa kunokuphucula imeko.

Iiprobiotic zinokunceda emva kokonzakala kwengqondo ebuhlungu

Xa umntu enzakele ngengqondo ebuhlungu, banokufuna ukuhlala kwigumbi lokunyamekela. Apha, oogqirha banokubanceda batyise kwaye baphefumle ngemibhobho.

Oku kunokunyusa umngcipheko wosulelo, kunye nosulelo kubantu abonzakeleyo ngokwenzakala kwengqondo kungakhokelela kubunye ubunzima.

Izifundo ezimbalwa zifumanise ukuba ukongeza iiprobiotic ezithile ekutyeni okuhanjiswa ngetyhubhu kunokunciphisa inani losulelo kunye nobude bexesha umntu alichitha kwicandelo lezonyango (,,).

Iiprobiotic zinokuba nale miphumo ngenxa yezibonelelo zomzimba.

Ukunika iiprobiotic emva kokonzakala kwengqondo ebuhlungu kunokunciphisa inqanaba losulelo kunye nobude bexesha umntu afuna ukuhlala kulolongo olunzulu.

Ezinye izibonelelo zeprobiotic kwingqondo

Izifundo ezimbalwa zibonise ukuba iiprobiotic zinokuba nezinye izibonelelo ezinomdla kwingqondo.

Olunye uphononongo olunomdla lufumanise ukuba ukuthatha umxube we IBifidobacteria, IStreptococcus, Lactobacillus, kwaye ILactococcus ichaphazele imimandla yobuchopho elawula imvakalelo kunye nemvakalelo. Kolu phononongo, ababhinqileyo abasempilweni bathathe umxube kabini yonke imihla kwiiveki ezi-4 ().

Olunye uphononongo lubonakalisile ukuba iiprobiotiki ezithile zinokunciphisa ezinye iimpawu ze-multiple sclerosis kunye ne-schizophrenia, kodwa uphando oluninzi luyafuneka (,).

Ezinye iiprobiotic zinokuchaphazela ukusebenza kwengqondo kunye neempawu zesifo sokuqina kwemithambo kunye neschizophrenia. Nangona kunjalo, olu phando luselutsha kakhulu, ngenxa yoko iziphumo azikacaci.

Ngaba kuya kufuneka uthathe iprobiotic kwingqondo yakho?

Okwangoku, abukho ubungqina obaneleyo bokubonisa ukuba ngokuqinisekileyo iiprobiotic ziyayinceda ingqondo. Oku kuthetha ukuba oogqirha abanako ukuqaphela iiprobiotic unyango kuzo naziphi na iingxaki ezinxulumene nengqondo.

Ukuba ujonge ukunyanga ezo ngxaki, thetha nogqirha.

Oko kwathethi, kukho ubungqina obulungileyo bokuba ii-probiotiki zinezibonelelo zezempilo kwezinye iindawo, kubandakanya impilo yentliziyo, ukuphazamiseka kokugaya ukutya, i-eczema, kunye nedermatitis (,,,).

Ubungqina benzululwazi bubonakalise unxibelelwano olucacileyo phakathi kwamathumbu nengqondo. Le yindawo enomdla yophando ekhula ngokukhawuleza.

Abantu banokufumana isisu se-microbiota ngokulandela ukutya okunempilo kunye nendlela yokuphila. Inani lokutya linokuqulatha iibhaktheriya eziluncedo, kubandakanya:

• iyogathi yeprobiotic
• I-sauerkraut engafakwanga
• Kefir
• kimchi

Ukuba kukho imfuneko, ukuthatha izongezo zeprobiotic kunokukunceda ukwandisa iintlobo zebacteria eziluncedo emathunjini akho. Ngokubanzi, ukuthatha iiprobiotic kukhuselekile kwaye kubangela iziphumo ebezingalindelekanga ezimbalwa.

Ukuba uthenga iprobiotic, khetha enye exhaswa bubungqina besayensi. ILactobacillus I-GG (LGG) kunye ne-VSL # 3 zombini zifundwe ngokubanzi kwaye zaboniswa ukuba zibonelela ngenani lezibonelelo zezempilo.

Iiprobiotic zibonisiwe ukuba zixhamle kwezinye iinkalo zempilo, kodwa alwenziwanga uphando olwaneleyo ukubonisa ngokuqinisekileyo ukuba ngaba iprobiotic ineziphumo ezilungileyo kwingqondo.

Umgca wezantsi

Nangona uphando luyathembisa, ngokukhawuleza kakhulu ukucebisa nayiphi na iprobiotic ngokukodwa yokunyusa impilo yengqondo.

Okwangoku, ubungqina obukhoyo ngoku bunika ukutya kokucinga malunga nendlela iiprobiotic ezinokuthi zisetyenziselwe ukuphucula impilo yengqondo kwixa elizayo.

Ukuba ufuna ukuzama ukusebenzisa iiprobiotic, ungazifumana kwiivenkile zamachiza nakwi-intanethi.