Abin da Gut ɗinku ke faɗi game da lafiyar ku

Wadatacce

• Haɗin tsakanin Hormones da Ciki
• Yadda Gut Bacteria ke Shafar Dukkan Jikin ku
• Maki Duk Fa'idodin Probiotic tare da Wannan Rx
• Hanyoyi 6 Don Samun Fa'idodin Probiotics Don Inganta Lafiyar ku Gabaɗaya
• Yadda Ake Zaɓan Kari tare da Mafi yawan Fa'idodin Probiotic
• Bita don

Yin tafiya tare da jin daɗin ku shine kyakkyawan aiki.

Duba, idan ya zo ga yanayi, ba duka a cikin kai ba ne - yana cikin hanjin ku, ma. Rebekah Gross, MD, likitan gastroenterologist a Cibiyar Kiwon Lafiya ta NYU Langone ta ce "Kwakwalwa tana yin tasiri ga tsarin narkewar abinci da kuma akasin haka." A haƙiƙa, sabon bincike ya gano cewa hanjin mu, ciki, ƙaramin hanjin mu, da hanjin mu suna da babban fa'ida game da yadda hankalin mu da jikin mu ke aiki da yadda muke jin daɗi. (Da yake magana akan wanne, shin kun ji cewa a zahiri zaku iya tunanin kanku don jin daɗin farin ciki, koshin lafiya, da ƙarami?)

"Gut wani rukuni ne mai mahimmanci na gabobin da muke buƙatar fara mai da hankali sosai," in ji Steven Lamm, MD, marubucin littafin. Babu Guts, Babu Tsarki. "Yin haka yana iya zama sirrin inganta lafiyarmu baki daya."

Duk wannan shine dalilin da yasa zaku iya jin abubuwa da yawa game da fa'idar probiotics ...

Haɗin tsakanin Hormones da Ciki

Idan da alama kamar cikin ku wani lokacin yana da tunanin kansa, wannan saboda yana yi. Rufin gut ɗin yana gina cibiyar sadarwa mai zaman kanta na ɗaruruwan miliyoyin ƙwayoyin cuta-fiye da kashin baya-wanda ake kira tsarin jin tsoro na ciki. Yana da sarkakiya da tasiri wanda masana kimiyya ke kiransa da "kwakwalwa ta biyu." Bugu da ƙari, kasancewa mai kula da tsarin narkewa, rufin hanjin ku shine ainihin tsarin garkuwar jikin ku (wanda ya sani?) kuma yana kare ku daga irin waɗannan mahara na waje kamar ƙwayoyin cuta da ƙwayoyin cuta. "Yana da shinge mai mahimmanci, mai mahimmanci kamar fata," in ji Michael Gershon, MD, marubucin Kwakwalwa ta Biyu da masanin ilimin gastroenterologist wanda ya kirkiro kalmar.

Kwayoyin dake cikin rufin hanji suma suna samar da kashi 95 na serotonin a jikin mu. (Sauran yana faruwa a cikin kwakwalwa, inda hormone ke tsara farin ciki da yanayi.) A cikin gut, serotonin yana da ayyuka daban-daban, ciki har da haɓakar ƙwayar jijiyoyi da kuma faɗakar da tsarin rigakafi ga ƙwayoyin cuta. (Mai Alaƙa: Yadda Za a Daidaita Hormones ta Halitta don Ƙarfin Kuzari)

Godiya ga serotonin, hanji da kwakwalwa suna hulɗa da juna akai-akai. Sakonnin sinadarai suna tsere da baya tsakanin tsarin jijiyoyin kwakwalwa na tsakiya da tsarin juyawar ciki. Lokacin da muke damuwa, tsorata, ko firgita, kwakwalwar mu tana sanar da hanjin mu, kuma cikin mu ya fara hucewa cikin amsa. Lokacin da tsarin narkewar abinci ya baci, hanjin mu yana faɗakar da kwakwalwar mu cewa akwai matsala tun kafin mu fara jin alamun. Masana kimiyya suna zargin cewa yanayinmu yana da mummunan tasiri a sakamakon haka. "Gut yana aika saƙon da zai iya sanya kwakwalwa cikin damuwa," in ji Gershon. "Kina cikin kyakkyawan yanayin tunani ne kawai idan hanjin ku ya bar ku."

Yadda Gut Bacteria ke Shafar Dukkan Jikin ku

Sauran maɓalli-da minuscule-'yan wasa a duk wannan sadarwa ta kwakwalwa-da-hanji sune microbes waɗanda ke kan bangon hanji, in ji likitan gastroenterologist Gianrico Farrugia, MD, darektan Cibiyar Mayo Clinic don Magungunan Keɓantattu. Akwai daruruwan nau'in kwayoyin cuta a cikin hanji; wasu daga cikinsu suna yin abubuwa masu taimako kamar rushe carbohydrates a cikin hanji da samar da kwayoyin rigakafi da bitamin masu yaƙar kamuwa da cuta, yayin da wasu, ƙwayoyin cuta masu lalata suna ɓoye gubobi da haɓaka cututtuka. (DYK akwai wani abu kamar "abincin mircobiome?")

A cikin lafiyayyen hanji, ƙwayoyin cuta masu kyau sun fi muni yawa. Amma abin da ke faruwa a kan ku na iya shafar ma'aunin. "Batutuwa na motsin rai na iya taimakawa tasirin abin da ke rayuwa a cikin yankin GI," in ji William Chey, MD, farfesa na likitan ciki a Makarantar Kiwon Lafiya ta Jami'ar Michigan. Kasancewa cikin matsanancin damuwa ko jin bacin rai ko damuwa na iya canza yadda hanjin ku ke kwangila da yadda tsarin garkuwar jikin ku ke aiki, wanda kuma zai iya canza nau'in ƙwayoyin cuta a cikin ƙananan hanji da hanji, ya bayyana. Alamomin na iya haɗawa da maƙarƙashiya, kumburi, gudawa, ko maƙarƙashiya. (Na ƙarshen na iya zama batun doka akan wasu abubuwan abinci, kamar keto.)

Alal misali, ciwon hanji mai banƙyama (IBS), cuta mai haifar da ciwon ciki, zawo, da maƙarƙashiya, sau da yawa tare da iskar gas da kumburi kuma wani lokacin damuwa da damuwa, na iya kasancewa da alaka da yawan ƙwayoyin cuta a cikin ƙananan hanji. Mata sun fi kamuwa da wannan, musamman idan sun gamu da cin zarafin jima'i ko raunin tunani yayin yaro. Ba a sani ba idan damuwa yana haifar da alamun cutar ko akasin haka. "Amma tabbas su biyun suna ciyar da junansu, kuma IBS na walƙiya cikin mawuyacin hali," in ji Gross.

Maki Duk Fa'idodin Probiotic tare da Wannan Rx

Rayuwar mu mai cike da damuwa na iya zama babban abokin gaban mu. A cewar María Gloria Domínguez Bello, Ph.D., farfesa a fannin ilimin ƙwayoyin cuta a Jami’ar Rutgers da ke New Brunswick, New Jersey, tazarar da al’umma ke fama da shi, wanda ke haifar da dogaro da kayan abinci da yawa da kuma yawan amfani da maganin rigakafi, yana fitar da yanayin mu na cikin gida daga ciki. buguwa; ta yi imanin cewa akwai hanyar haɗi tsakanin ƙwayoyin hanjin mu da hauhawar ƙoshin abinci (kuma wataƙila rashin haƙuri, kuma) da cututtukan autoimmune - Crohn's da rheumatoid arthritis tsakanin wasu da yawa - a cikin masana'antun duniya. Domínguez Bello ya ce "Lokacin da aka rasa daidaituwa a cikin nau'ikan kwayoyin cutar hanji daban -daban, suna aika sakonni ga tsarin garkuwar jikin mu don wuce gona da iri da kumburi, wanda ke haifar da cututtuka," in ji Domínguez Bello.

Ƙara yawan ƙwayoyin cuta masu kyau a cikin sashin GI ɗinmu, ta hanyar ɗaukar abubuwan da ke ba da fa'idodin probiotic da cin abinci masu ɗauke da ƙwayoyin cuta, na iya taimakawa wajen magance irin waɗannan matsalolin kiwon lafiya, in ji yawan masana kimiyya. Bincike ya nuna cewa nau'ikan musamman na waɗannan ƙwayoyin cuta masu kyau na iya rage yanayin yanayi da damuwa.

Hanyoyi 6 Don Samun Fa'idodin Probiotics Don Inganta Lafiyar ku Gabaɗaya

Ba da daɗewa ba za mu iya fitar da ƙarin kayan ƙira tare da fa'idar probiotic wanda aka keɓe ga ciki na musamman don gyara kowace cuta. (Foda furotin na musamman abu ne yanzu, bayan duka!)

A halin yanzu, ɗauki waɗannan ayyukan don kiyaye hanjin ku - da duk jikin ku - farin ciki da lafiya:

1. Tsaftace abincin ku.

Ka ci karin fiber daga 'ya'yan itace da kayan marmari da rage kayan abinci da aka sarrafa, furotin na dabba, da sukari masu sauƙi, dukansu suna ciyar da kwayoyin cuta masu cutarwa kuma suna taimakawa wajen kiba da cututtuka, in ji Carolyn Snyder, R.D., masanin abinci a Cleveland Clinic. Zaɓi abincin da ke da ƙaramin sinadaran da aka jera a kan tambarinsu, kuma a sara akan waɗanda ke ɗauke da probiotics (gami da madara, sauerkraut, da yogurt) da prebiotics, waɗanda wasu sinadarai ne da ba za a iya narkewa ba (ana samun su a cikin 'ya'yan itacen fiber mai yawa kamar ayaba; hatsi duka, irin su sha'ir da hatsin rai, da kayan lambu kamar albasa da tumatir) waɗanda ke aiki a matsayin "taki" ga ƙwayoyin cuta a cikin mu don ƙarin fa'idodin probiotic.

2. Guji magunguna marasa amfani.

Waɗannan sun haɗa da laxatives da NSAIDs (kamar asfirin, ibuprofen, da naproxen) da kuma maganin rigakafi iri-iri (kamar amoxicillin ko tetracycline), waɗanda ke shafe ƙwayoyin cuta masu kyau tare da mara kyau. Duk wanda ke kan maganin rigakafi ya kamata ya ɗauki probiotic har sau biyu muddin takardar maganin rigakafi don hana tashin zuciya, gudawa, da ciwon ciki da maganin na iya haifar da shi, karatu ya nuna.

3. Tafi sauki akan barasa.

Bincike daga Cibiyar Kiwon Lafiya ta Dartmouth-Hitchcock ya gano cewa kadan abin sha daya a rana zai iya kara haɗarin haɓakar ƙwayoyin cuta mara kyau a cikin ƙananan hanji kuma yana haifar da damuwa na GI. Idan kuna da gudawa, kumburin ciki, iskar gas, ko kumburin ciki kuma ku sha akai -akai, ku rage kan hadaddiyar giyar sannan ku duba idan alamun ku sun yi sauƙi, in ji marubucin binciken Scott Gabbard, MD )

4. Gudanar da danniya.

Shiga cikin gumi na minti 30 na yau da kullun, kamar wannan aikin motsa jiki na rabin sa'a wanda ke haɓaka lokacin hutawa, musamman lokacin da kuke jin haushi. "Don yin aiki da kyau, hanji yana buƙatar motsa jiki," in ji Gross. "Yana son a yi rawar jiki don taimakawa motsa abinci ta hanyar tsarin ku." Lokacin da ba ku da lokacin matsi a cikin yawo, jog, ko yoga, ɗauki aƙalla ƴan mintuna a rana don wani zurfin numfashi ko wani abu da ke taimaka muku shakatawa.

5. Cin Abincin Abinci (Gut)

Ku ci hanyar ku zuwa sashin GI mafi koshin lafiya tare da wannan menu na probiotic- da prebiotic-cushe wanda Carolyn Snyder, R.D., masanin abinci ne a asibitin Cleveland. (Mai dangantaka: Sababbin Hanyoyi don Ƙara Ƙarin Fa'idodin Probiotic ga Menu naku na yau da kullun)

• Karin kumallo: An omelet tare da albasa, bishiyar asparagus, da tumatir, da yanki na hatsin rai ko dukan alkama na gasa
• Abincin dare: Lowfat Girkanci yogurt da ayaba (Don mafi yawan fa'idodin probiotic, nemo samfuran tare da nau'ikan Streptococcus thermophilus kuma Lactobacillus, irin su Chobani, Fage, da Stonyfield Oikos.)
• Abincin rana: Ganyen ganye da aka ɗora tare da gasasshen kaji guda 4, artichokes, albasa, bishiyar asparagus, da tumatir kuma an yi ado da cakuda man zaitun, jan giya mai ruwan inabi, da tafarnuwa, da ɗanyen hatsi
• Abincin rana: Hummus da karas baby ko barkono kararrawa
• Abincin dare: 3 ozaji gasasshen gasasshen miya tare da miya yogurt, shinkafa launin ruwan kasa, da koren salatin tare da albasa da tumatir (Don yin miya-yogurt miya, motsa tare 3/4 kofin madara madara madara, man zaitun cokali 2, 1 teaspoon sabo ruwan 'ya'yan lemun tsami, cokali 1 yankakken chives, 3/4 teaspoon grated lemon zest, da teaspoon 1/4 na gishiri.)
• Abincin dare: Yankakken gurasar hatsi tare da man gyada (ko man gyada da kuka fi so) da ayaba

6. Yi la'akari da kari na probiotic.

Idan tsarin GI ɗin ku injin mai mai ne kuma kuna jin daɗi, wataƙila ba ku buƙatar probiotic, in ji Gross. Amma idan kuna da alamun yanayin yanayi, kamar IBS, ko likitan ku ya ba da shawarar shi, nemi ƙarin. "Idan akwai alamar abin da probiotic zai iya zama da amfani, yawanci ina ba da shawarar neman samfuran da ke ƙunshe Bifidobacterium ko iri na Lactobacillus, "In ji Gross.

Yadda Ake Zaɓan Kari tare da Mafi yawan Fa'idodin Probiotic

Yana da mahimmanci a tuna cewa waɗannan manyan fa'idodin probiotic za a iya samuwa ne kawai a cikin ƙwayoyin cuta tare da rayayyun halittu - ba za su yi muku wani amfani ba idan sun mutu. Lokacin siye da amfani da kariyar lafiya na hanji ...

• Duba ranar karewa. Ba kwa son kari wanda ya wuce tsawon rayuwar kwayoyin da ke cikinsa. (Mai dangantaka: Jagoran ku ga Mafi Kyawun Kayan Aiki na Farko da Bayan Aiki)
• Samu isasshen CFU. Ana auna ƙarfin probiotic a cikin raka'o'in kafa mulkin mallaka. Nemo kashi na 10 zuwa miliyan 20 CFUs.
• Ajiye su yadda yakamata. Don kiyaye mutuncin su, ana buƙatar kiyaye probiotics a cikin sanyi, busasshiyar wuri daga iska. Ana sayar da probiotics da yawa a firiji kuma a adana su cikin firiji a gida (duba alamar don umarnin ajiya).
• Kasance da daidaito. Filin narkar da ku shine yanayi mai rikitarwa kuma amfani da probiotic na yau da kullun zai tabbatar da cewa kuna yin iyakar ƙoƙarin ku don kula da mafi kyawun yanayin sa.

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