Haɗin Gut-Brain Abin Mamaki Da Ke Faruwa A Cikin Jikinku

Wadatacce

• Menene Haɗin Gut-Brain?
• Shin Haɗin Gut-Brain Halal Ne?
• Abin da Za Ku Iya Yi Don Haɗin Gut-Brain ku
• Ci gaba da lissafin abinci.
• Ku ci karin fiber.
• Mayar da hankali kan abinci gaba ɗaya.
• Ƙara kayan yaji masu mahimmanci a cikin abincin ku.
• Ci abinci a cikin damuwa.
• Yi ABCs ku.
• Bita don

A kwanakin nan, yana jin kamar kowa da mahaifiyarsu suna ɗaukar probiotics don narkewar abinci da lafiyar gaba ɗaya. Abin da ya kasance kamar yana da taimako amma wataƙila ƙarin abin da ba dole ba ya zama babban yaɗuwa tsakanin manyan masana kiwon lafiya na gama gari. Akwai ma samfuran kula da fata na probiotic-kuma (faɗakarwa mai ɓarna!) Masana fata sun ce sun cancanci amfani. Ko da hauka, masana kimiyya sun fara koyan cewa ƙwayoyin cuta a cikin hanjin ku ba wai kawai suna shafar rayuwar ku ta yau da kullun ta hanyar narkewa ba, har ma da yadda kuke ji shafi tunanin mutum a kullum.

Anan, ƙwararrun ƙwararrun masana a fannin sun bayyana haɗin gwiwar hanji-kwakwalwa, ko yadda hanjin ku ke shafar kwakwalwar ku, yadda ilimin kimiyya ya ci gaba wajen tabbatar da alaƙarsu, da abin da za ku iya yi game da shi.

Menene Haɗin Gut-Brain?

Shawn Talbott ya ce: "Axis-kwakwalwa axis yana nufin kusancin kusanci da sadarwa ta yau da kullun tsakanin 'kwakwalwarmu biyu': wanda kowa ya sani game da kai, da kuma wanda muka gano kwanan nan a cikin hanjin mu," in ji Shawn Talbott. Ph.D., masanin ilimin abinci mai gina jiki. Ainihin, gindin-kwakwalwa shine abin da ke haɗa tsarin juyayi na tsakiya (ƙwaƙwalwa da kashin baya) tare da "kwakwalwarmu ta biyu," wacce ta ƙunshi mai yawa, hadaddun cibiyar sadarwa na jijiyoyi a kusa da sashin gastrointestinal, wanda aka sani da tsarin juyayi na ciki, tare da ƙwayoyin cuta da ke zaune a cikin GI ɗin mu, wanda kuma aka sani da microbiome.

Talbott yayi bayanin cewa "microbiome/ENS/gut yana sadarwa tare da kwakwalwa ta hanyar 'axis,' yana aika sigina ta hanyar haɗin cibiyar sadarwa na jijiyoyi, neurotransmitters, hormones, da tsarin garkuwar jiki," Talbott yayi bayani. Ma'ana, akwai titin hanya biyu tsakanin hanjin ku da kwakwalwar ku, kuma axis-kwakwalwa ita ce yadda suke sadarwa.

"Mun kasance muna tsammanin ana aika saƙonnin musamman daga kwakwalwa zuwa ga sauran sassan jiki," in ji Rachel Kelly, mawallafin littafin. Abincin Farin Ciki. "Yanzu, muna gane ciki ma yana aikawa da kwakwalwa sakonni." Wannan shine dalilin da ya sa abinci mai gina jiki ke fitowa a matsayin muhimmin abu a cikin lafiyar kwakwalwa, saboda ita ce babbar hanyar da za ta yi tasiri ga ƙwayar microbiome na hanji. (Mai Haɗi: Yadda Za a Inganta lafiyar Gut ɗinku - da Dalilin da Ya Sa Ya Kamata, A cewar Masanin Gastroenterologist)

Akwai hanyoyi guda biyu na farko da ciki ke sadarwa da kwakwalwa (wanda aka sani a halin yanzu). Kelly ta ce "Akwai masu watsa sakonni guda takwas wadanda ke shafar farin ciki, gami da serotonin da dopamine, melatonin da ke haifar da bacci, da oxytocin, wanda a wasu lokutan ana kiransa hormone soyayya," in ji Kelly. "A zahiri, kusan kashi 90 na serotonin an yi su a cikin hanjin mu kuma kusan kashi 50 na dopamine." Wadannan neurotransmitters sun yanke shawarar yadda kuke ji a kullun, don haka yana iya yin la'akari da cewa lokacin da microbiome ba shi da ma'auni kuma ba a samar da neurotransmitters yadda ya kamata ba, lafiyar hankalin ku na iya wahala.

Na biyu, akwai jijiyoyin farji, wanda wani lokacin ana kiransa "layin waya" wanda ke haɗa kwakwalwa da hanji. Yana gudana a kowane gefen jiki daga kwakwalwar kwakwalwa ta cikin kirji da ciki. Kelly ta ce "Yana da ma'ana cewa kwakwalwa tana sarrafa yawancin abin da hanji ke yi, amma ita ma kanta na iya yin tasiri ga kwakwalwa, don haka sadarwa ta zama ta biyu." Ana amfani da motsawar jijiyoyin Vagus a wasu lokuta don magance cutar farfadiya da wahalar wahalar magancewa, don haka haɗinsa da tasiri akan kwakwalwa ya kafu sosai.

Shin Haɗin Gut-Brain Halal Ne?

Mun san cewa tabbas akwai haɗi tsakanin kwakwalwa da hanji. Yadda daidai wannan haɗin ke aiki har yanzu yana ɗan ka'idar aiki. Talbott ya ce, "Babu wata muhawara a wannan lokacin game da wanzuwar jijiyoyin kwakwalwa," in ji Talbott, kodayake ya nuna cewa likitocin da yawa ba su koya game da shi a makaranta ba saboda ci gaban kimiyya ne kwanan nan.

A cewar Talbott, har yanzu akwai wasu muhimman abubuwa game da haɗin gwiwar gut-kwakwalwa da masana kimiyya ke ƙoƙarin ganowa. Na farko, ba su da tabbacin yadda za a auna matsayin "mai kyau" vs. "mara kyau" gut microbiome ko kuma yadda daidai za a sake daidaita ma'auni. "A wannan lokacin, muna tsammanin cewa microbiomes na iya zama daidaikun mutane kamar sawun yatsa, amma akwai wasu daidaitattun alamu da ke da alaƙa da 'mai kyau' da ma'auni' mara kyau," in ji shi.

Akwai ɗimbin karatu da ke nuna alaƙa tsakanin yanayin da ke da alaƙa da kwakwalwa da wasu ƙwayoyin cuta na hanji, amma hanyoyin ba a fayyace su a sarari ba. "Akwai shaidar da ke tallafawa hulɗar microbiata-gut-brain da yadda ake samun rushewar wannan sadarwa a cikin marasa lafiya da damuwa, bacin rai, ADHD, autism, da dementia kawai don ambaton kaɗan," in ji Cecilia Lacayo, MD, haɗin gwiwa na kwamitin. likita. Yana da mahimmanci a lura, kodayake, yawancin wannan binciken an yi shi ne a cikin beraye, wanda ke nufin ana buƙatar nazarin ɗan adam kafin a iya yanke shawarar ƙarshe. Har yanzu, akwai ɗan shakku mai ban mamaki cewa ƙwayoyin ƙwayoyin cuta na gut suna da bambanci a cikin mutanen da ke da waɗannan yanayi.

Abu na biyu, har yanzu suna gano waɗanne nau'ikan ƙwayoyin cuta (wanda ake kira pre- da probiotics) suka fi taimako ga waɗanne batutuwa. "Mun san cewa fa'idojin probiotics suna 'dogara sosai.' Wasu nau'ikan suna da kyau don bacin rai (kamar lactobacillus helveticus R0052); wasu suna da kyau don damuwa (kamar bifidobacterium longum R0175); wasu kuma suna da kyau don damuwa (kamar lactobacillus rhamnosus R0011), yayin da wasu kuma suna da kyau ga maƙarƙashiya ko gudawa ko tallafin rigakafi ko rage kumburi ko cholesterol ko gas," in ji Talbott.

A takaice dai, kawai shan probiotics, gabaɗaya, da alama ba zai zama mai taimako ga lafiyar kwakwalwa ba. Maimakon haka, kuna buƙatar ɗaukar abin da aka yi niyya, wanda likitanku na iya taimaka muku zaɓi idan sun hau kan sabon binciken.

Abin da Za Ku Iya Yi Don Haɗin Gut-Brain ku

Ta yaya za ku sani idan matsalolin lafiyar kwakwalwa suna da alaƙa da lafiyar hanjin ku? Gaskiyar ita ce, ba za ku iya gaske ba - duk da haka. "Akwai gwaje -gwaje don wannan, amma suna da tsada kuma suna ba ku hoto na microbiome ɗin ku a wannan lokacin," Kelly yayi bayani. Tunda microbiome ɗinku yana canzawa, bayanin da waɗannan gwaje -gwajen ke bayarwa yana da iyaka.

Mafi kyawun abin da zaku iya yi don haɗin haɗin gwiwar ku, masana sun yarda, shine fifita cin abinci mai ƙoshin lafiya don haɓaka ƙwayar ƙwayar cuta mai lafiya. Vanessa Sperandio, Ph.D., farfesa a kan ilimin halittu da ilimin halittu a Jami'ar Texas Southwestern Medical Wannan, bi da bi, yana taimaka wa hanjin ku ya samar da isasshen sinadarin serotonin da zai sa ku ji daɗi - kuma ya ba ku lafiya.

Bayan haka, tasirin da abinci ke yi a jikin ku da kwakwalwar ku yana da ƙarfi sosai cewa “abin da kuke ci yana shafar ƙwayoyin ku na hanji a cikin awanni 24, kuma ƙirar microbiome ɗinku ta fara canzawa,” in ji Uma Naidoo, MD, marubucin Wannan shine Kwakwalwar ku akan Abinci da kuma darektan Cibiyar Abinci da Rayuwa ta Asibitin tabin hankali a Babban Asibitin Massachusetts. "Saboda hanjin ku yana da alaƙa kai tsaye da kwakwalwar ku ta hanyar jijiyar vagus, yanayin ku kuma zai iya shafar." Anan ne yadda ake cin abinci don kiyaye hangen nesa da haske da tsarin GI mai ƙarfi. (Mai dangantaka: Shin Abincin Microbiome shine Mafi kyawun Hanya don Inganta Lafiya na Gut?)

Ci gaba da lissafin abinci.

Kelly ta ce "Kyakkyawan tsarin dogon lokaci shine koyan sauraron jikin ku.""Zama mai binciken ku ta hanyar adana bayanan abinci don fara lura da yadda wasu abinci ke tasiri akan yanayin ku," in ji ta.

Ku ci karin fiber.

Lokacin da kuke cin abinci mai arzikin fiber, jikinku dole ne ya rushe su. Sperandio ya ce: "Yin wannan aikin yana taimakawa ci gaba da lafiyar ƙwayoyin ku. “Amma idan kuka ci abincin da aka sarrafa, an riga an rushe muku. Kayan aikin microbiome ɗinku yana canzawa yayin amsawa, kuma wannan shine lokacin da kuka fara samun matsalolin rayuwa kamar hawan jini da hawan jini. ”

Ana kuma tunanin cewa fiber daga 'ya'yan itatuwa, kayan lambu, wake, da dukan hatsi suna taimakawa wajen "ciyar da" kwayoyin cuta masu kyau da kuma "yunwa" mummunan kwayoyin cuta, ma'ana za ku iya samun ƙarin sigina "mai farin ciki / motsa jiki" da ƙananan "mai kumburi". Talbott ya kara da cewa ana aika sigina tsakanin hanjin ku da kwakwalwar ku. "Hanyar lamba-daya ce don inganta ma'aunin microbiome," in ji shi. Don kiyaye kwaroron hanjin ku, ku guji abubuwan kunshe da yawa, ku ɗora kayan lambu da 'ya'yan itatuwa yau da kullun, gami da hatsi kamar hatsi da farro. (Mai Alaƙa: Waɗannan fa'idodin Fiber suna sanya shi mafi mahimmancin kayan abinci a cikin abincin ku)

Mayar da hankali kan abinci gaba ɗaya.

Shawarwari don cin abinci don inganta lafiyar tunanin ku yana da kama da shawarar cin abinci na gaba ɗaya. Lacayo ya ce "Zaɓin salon rayuwa shine canji na farko da zaku iya yi yanzu don inganta lafiyar ƙwayoyin halittar ku." Abincin da ke da tasiri mai tasiri a kan haɗin-kwakwalwa ya haɗa da tsaba, ƙwayayen goro, avocado, 'ya'yan itatuwa da kayan marmari, da furotin dabbar da ba ta dace ba, in ji ta. Dokta Lacayo kuma ya ba da shawarar dafa abinci tare da kitsen mai kamar man kwakwa, man avocado, da ghee na halitta.

Ƙara kayan yaji masu mahimmanci a cikin abincin ku.

Don haɓaka yanayin ku lokacin da kuke ƙarancin ƙarfi, Dokta Naidoo ya ba da shawarar samun ɗan turmeric tare da tsunkule na barkono baƙi. "Gwaje -gwaje da yawa da aka sarrafa sun nuna cewa wannan haɗin yana inganta bacin rai," in ji ta. Wani abu a cikin barkono baƙi wanda ake kira piperine yana taimaka wa jikin ku sha curcumin, antioxidant a cikin turmeric. Don haka a yi bulala latte na zinari tare da turmeric da wasu barkono baƙi. Ko ƙara kayan abinci zuwa yogurt na Girkanci don tsoma don kayan lambu. Wannan yana ba ku fa'idodin probiotic na yogurt, wanda ke taimakawa sake cike ƙwayoyin ku masu kyau.

Ci abinci a cikin damuwa.

A lokutan wahala irin waɗannan, wataƙila za mu iya jin damuwa, wanda ke haifar da sarkar amsa a jikin mu. "Nau'in damuwa na yau da kullun yana shafar kwari na hanjin ku, kuma microbiome ɗin ku ya zama ba daidai ba," in ji Dokta Naidoo. "Mummunan kwari sun fara mamayewa, kuma hakan yana haifar da kumburi, wanda ke shafar lafiyar hankalin ku." Ta takardar magani? "Ku ci abinci mai arziki a cikin anti-mai kumburi da yanayi-ƙarfafa omega-3 fatty acids, kamar salmon."

Yi ABCs ku.

Cin abinci mai yawan bitamin A, B, da C na iya taimakawa wajen yaƙar damuwa kuma zai inganta yanayin ku, a cewar Dr. Naidoo. Don bitamin A, isa ga mackerel, naman sa, da cuku. Samo Bs ɗin ku daga ganyen ganye, legumes, da kifi. Kuma broccoli, tsiron Brussels, da barkono ja da rawaya za su ba ku yalwar C.

• Julia Malacoff
• Sunan da sunan uba Pamela O'Brien

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