Haɗin Gut-Brain: Yadda yake aiki da Matsayin Gina Jiki

Wadatacce

• Ta Yaya Gut da Brain suke Haɗa?
• Maganin Vagus da Tsarin Jijiyoyi
• Neurotransmitters masu fassara
• Gut Microbes Suna Yin Wasu Sinadarai Masu Shafar Kwakwalwa
• Gut Microbes Suna Shafar kumburi
• Probiotics, Kwayoyin rigakafi da Gut-Brain Axis
• Abin da Abinci ke Taimakawa Gut-Brain Axis?
• Layin .asa

Shin kun taɓa jin gutsi ko malam buɗe ido a cikin cikin ku?

Wadannan abubuwan da suke ji daga cikinka suna ba da shawarar cewa kwakwalwarka da hanjinka suna hade.

Abin da ya fi haka, binciken da aka yi kwanan nan ya nuna cewa kwakwalwarka tana shafar lafiyar hanjin ka kuma hanjin ka na iya ma shafar lafiyar kwakwalwar ka.

Tsarin sadarwa tsakanin hanjin ka da kwakwalwar ka ana kiran shi gut-brain axis.

Wannan labarin yana binciko hanjin hanji da abinci da ke da amfani ga lafiyar sa.

Ta Yaya Gut da Brain suke Haɗa?

Gashin-goshin kwakwalwa lokaci ne don sadarwar sadarwar da ke haɗa hanjin ka da ƙwaƙwalwar ka (,,).

Wadannan gabobi guda biyu suna hade da jiki da kuma kwayar halitta ta hanyoyi daban-daban.

Maganin Vagus da Tsarin Jijiyoyi

Neurons sune ƙwayoyin da aka samo a cikin kwakwalwarku da tsarin kulawa na tsakiya waɗanda ke gaya wa jikinku yadda za ku yi aiki. Akwai kusan jijiyoyi biliyan 100 a kwakwalwar mutum ().

Abin sha'awa, hanjin ka ya kunshi jijiyoyi miliyan 500, wadanda ke hade da kwakwalwar ka ta hanyar jijiyoyi a cikin tsarin ka ().

Jijiyoyin farji na daga cikin manyan jijiyoyin da ke haɗa hanjinku da kwakwalwar ku. Yana aika sigina a duka kwatance (,).

Misali, a karatun dabba, damuwa yana hana siginar da aka aiko ta jijiyar farji sannan kuma yana haifar da matsaloli na ciki ().

Hakazalika, wani binciken da aka yi a cikin mutane ya gano cewa mutanen da ke fama da cututtukan hanji (IBS) ko cutar Crohn sun rage sautin vagal, wanda ke nuna raguwar aiki na jijiyar mara ().

Wani bincike mai ban sha'awa a cikin beraye ya gano cewa ciyar da su maganin rigakafi ya rage adadin damuwa na damuwa a cikin jinin su. Koyaya, lokacin da aka yanke jijiyarsu, kwayar cutar ba ta da wani tasiri ().

Wannan yana nuna cewa jijiyar farji na da mahimmanci a cikin kwakwalwar hanji da kuma rawar da take takawa.

Neurotransmitters masu fassara

Hakanan hanjin ka da kwakwalwar ka suna hade ne ta hanyar sinadarai da ake kira neurotransmitters.

Neurotransmitters da aka samar a cikin kwakwalwa suna sarrafa ji da motsin rai.

Misali, kwayar cutar serotonin na taimakawa wajen jin daɗin farin ciki kuma yana taimakawa sarrafa agogon jikin ka ().

Abin sha'awa, yawancin waɗannan ƙwayoyin cuta kuma kwayoyin halittar jikinka ne suke samar da su kuma da adadin ƙwayoyin microbes da ke zaune a wurin. Ana samar da babban adadin serotonin a cikin hanji ().

Hakanan kwayar halittar ku na kwayar cuta wacce ake kira gamma-aminobutyric acid (GABA), wacce ke taimakawa wajen sarrafa tsoro da damuwa ().

Nazarin a cikin ƙwayoyin mice sun nuna cewa wasu maganin rigakafi na iya haɓaka samar da GABA da rage damuwa da halayyar kama-ciki ().

Gut Microbes Suna Yin Wasu Sinadarai Masu Shafar Kwakwalwa

Tiriliyoyin kwayoyin da ke rayuwa a cikin hanjin ka su ma suna yin wasu sinadarai wadanda suka shafi yadda kwakwalwar ka take aiki ().

Microwayoyin ku na ƙwayoyin cuta suna samar da ƙwayoyi masu gajeren gajere (SCFA) irin su butyrate, propionate da acetate ().

Suna yin SCFA ta hanyar narkewar fiber. SCFA yana shafar aikin kwakwalwa ta hanyoyi da dama, kamar rage ci abinci.

Studyaya daga cikin binciken ya gano cewa shan propionate na iya rage yawan cin abinci da rage aiki a cikin kwakwalwa dangane da lada daga abinci mai kuzari ().

Wani SCFA, butyrate, da microbes da ke samar da shi suma suna da mahimmanci don samar da shamaki tsakanin kwakwalwa da jini, wanda ake kira shingen ƙwaƙwalwar-jini ().

Gut microbes suma suna sarrafa acid din bile da amino acid don samar da wasu sinadarai wadanda suka shafi kwakwalwa ().

Bile acid sune sunadarai da hanta keyi wanda yawanci yana shiga cikin shayar da mai. Koyaya, suna iya shafar kwakwalwa.

Karatuttuka biyu a cikin beraye sun gano cewa damuwa da rikice-rikicen zamantakewar mutane suna rage samar da bile acid ta kwayoyin cuta na ciki kuma suna canza kwayoyin halittar dake cikin aikin su (,).

Gut Microbes Suna Shafar kumburi

Hakanan an haɗa jigon kwakwalwar ku ta hanyar tsarin rigakafi.

Gut da gut microbes suna taka muhimmiyar rawa a cikin garkuwar jikinka da kumburi ta hanyar sarrafa abin da ya shiga cikin jiki da abin da aka fitar ().

Idan garkuwar garkuwar ku ta kunna na dogon lokaci, zai iya haifar da kumburi, wanda ke hade da wasu cututtukan kwakwalwa kamar bacin rai da cutar Alzheimer ().

Lipopolysaccharide (LPS) wani guba ne mai kumburi wanda wasu kwayoyin cuta suka yi. Zai iya haifar da kumburi idan yawancinsa ya wuce daga hanji zuwa jini.

Wannan na iya faruwa yayin da hanji ya zama malalo, wanda zai bawa kwayoyin cuta da LPS damar tsallakawa cikin jini.

Kumburi da babban LPS a cikin jini an haɗasu da cututtukan ƙwaƙwalwa da yawa waɗanda suka haɗa da matsanancin baƙin ciki, rashin hankali da kuma ciwon sikila ()

Gutanka da kwakwalwarka suna haɗu da jiki ta hanyar miliyoyin jijiyoyi, mafi mahimmanci jijiyoyin farji. Gut da ƙananan ƙwayoyin cuta kuma suna sarrafa kumburi kuma suna yin mahaɗan abubuwa daban-daban waɗanda zasu iya shafar lafiyar kwakwalwa.

Probiotics, Kwayoyin rigakafi da Gut-Brain Axis

Gut bacteria na shafar lafiyar kwakwalwa, saboda haka canza maka kwayoyin halittar ka na iya inganta lafiyar kwakwalwar ka.

Magungunan rigakafi kwayoyin cuta ne masu rai waɗanda ke ba da fa'idodin lafiya idan aka ci. Koyaya, ba duk maganin rigakafi suke ɗaya ba.

Magungunan rigakafin da ke shafar kwakwalwa galibi ana kiransa “psychobiotics” ().

Wasu magungunan rigakafi an nuna su don inganta alamun damuwa, damuwa da damuwa (,).

Smallaya daga cikin karatuttukan karatu na mutanen da ke fama da cututtukan hanji da matsanancin damuwa ko damuwa sun gano cewa shan maganin rigakafin da ake kira Bifidobacterium longum NCC3001 na makonni shida ya inganta ingantaccen bayyanar cututtuka ().

Magungunan rigakafi, waɗanda yawanci ƙwayoyi ne waɗanda ƙwayoyin ku ke shafawa, na iya shafar lafiyar kwakwalwa.

Studyaya daga cikin binciken ya gano cewa shan prebiotic da ake kira galactooligosaccharides na tsawon makonni uku ya rage ƙwanjin hormone damuwa a jiki, wanda ake kira cortisol ().

Ana kuma kiran rigakafin rigakafin cutar da ke shafar kwakwalwa psychobiotics. Dukkanin maganin rigakafi da rigakafin rigakafi an nuna su don rage matakan damuwa, damuwa da damuwa.

Abin da Abinci ke Taimakawa Gut-Brain Axis?

Fewananan ƙungiyoyin abinci suna da fa'ida ta musamman ga ginshiƙin ƙwaƙwalwar hanji.

Ga wasu daga cikin mahimman abubuwa:

• Omega-3 mai: Wadannan kitse ana samun su a cikin kifin mai mai kuma da yawa a kwakwalwar mutum. Nazarin a cikin mutane da dabbobi ya nuna cewa omega-3s na iya ƙara ƙwayoyin cuta masu kyau a cikin hanji da rage haɗarin rikicewar kwakwalwa (,,).
• Abincin kumburi: Yogurt, kefir, sauerkraut da cuku duk suna dauke da kwayoyin cuta masu lafiya kamar kwayoyin lactic acid. An nuna abinci mai kumburi don canza aikin kwakwalwa ().
• Babban-fiber abinci: Cikakken hatsi, kwaya, tsaba, 'ya'yan itatuwa da kayan marmari duk suna dauke da zarurrukan prebiotic wadanda suke da kyau ga kwayoyin hanji. Magungunan rigakafi na iya rage haɓakar damuwa a cikin mutane ().
• Abincin mai yawan polyphenol: Koko, koren shayi, man zaitun da kofi dukkansu suna dauke da sinadarin polyphenols, wadanda sunadarai ne na tsiro wadanda kwayoyin halittar cikin ku suke narkewa. Polyphenols yana ƙaruwa da ƙwayoyin cuta masu ƙyalli kuma yana iya inganta cognition (,).
• Abincin mai ɗanɗano mai cin abinci: Tryptophan shine amino acid wanda aka canza shi zuwa cikin kwayar cutar serotonin. Abincin da ke cikin tryptophan sun hada da turkey, qwai da cuku.

Yawancin abinci kamar su kifi mai laushi, abinci mai daɗaɗa da abinci mai-fiber na iya taimakawa ƙara ƙwayoyin cuta masu amfani a cikin hanjinku da inganta lafiyar kwakwalwa.

Layin .asa

Thewaƙwalwar gut-brain tana nufin haɗin jiki da na sunadarai tsakanin hanjinku da kwakwalwar ku.

Miliyoyin jijiyoyi da jijiyoyi suna gudana tsakanin hanjinku da ƙwaƙwalwar ku. Neurotransmitters da sauran sinadarai da aka samar a cikin hanjin ku suma suna shafar kwakwalwar ku.

Ta hanyar sauya nau'ikan kwayoyin cuta a cikin hanjin ku, zai iya yuwuwa don inganta lafiyar kwakwalwar ku.

Omega-3 fatty acid, abinci mai daɗaɗa, maganin rigakafi da sauran abinci mai wadataccen polyphenol na iya inganta lafiyar ku, wanda zai iya amfanar da kwakwalwar hanji.