Me yasa Gut Microbiome Yana da mahimmanci ga lafiyar ku

Wadatacce

• Menene Gut Microbiome?
• Yaya yake Shafar Jikin ku?
• Gut Microbiome Zai Iya Shafar Nauyin Ki
• Yana Shafar Lafiyar Gut
• Gut Microbiome Zai Amfana Lafiyar Zuciya
• Zai Iya Taimakawa Sarƙar Jini da Sauke Haɗarin Ciwon Suga
• Zai Iya Shafar lafiyar Brain
• Taya Zaka Inganta Gut Microbiome?
• Layin .asa

Jikinka cike yake da tiriliyan kwayoyin cuta, ƙwayoyin cuta da fungi. Ana kiran su gabaɗaya kamar microbiome.

Yayinda wasu kwayoyin cuta ke hade da cuta, wasu kuma a zahiri suna da matukar mahimmanci ga garkuwar jikin ku, zuciya, nauyi da kuma sauran fannonin kiwon lafiya.

Wannan labarin yana matsayin jagora ga gut microbiome kuma yayi bayanin dalilin da yasa yake da mahimmanci ga lafiyar ku.

Menene Gut Microbiome?

Kwayoyin cuta, ƙwayoyin cuta, fungi da sauran ƙananan abubuwa masu rai ana kiransu orananan ƙwayoyin cuta, ko kuma microbes, a gajarce.

Trididdigar waɗannan ƙwayoyin ƙwayoyin ƙwayoyin sun kasance akasarin cikin hanjinku da kuma fatarku.

Mafi yawan kwayoyin cuta a cikin hanjin ka ana samun su a cikin "aljihu" na babban hanjin ka wanda ake kira cecum, kuma ana kiran su da gut microbiome.

Kodayake nau'ikan microbes da yawa suna rayuwa a cikinku, ƙwayoyin cuta sune mafi yawan bincike.

A zahiri, akwai ƙwayoyin ƙwayoyin cuta a cikin jikin ku fiye da ƙwayoyin mutum. Akwai kusan ƙwayoyin ƙwayoyin cuta kimanin tiriliyan 40 kuma ƙwayoyin jikin mutum tiriliyan 30 kawai. Wannan yana nufin kun fi bakteriya yawa (,).

Abin da ya fi haka, akwai nau'ikan kwayoyin cuta har zuwa 1,000 a cikin kwayar halittar jikin dan adam, kuma kowane daya daga cikinsu yana taka wata rawar daban a jikinku. Yawancin su suna da mahimmanci ga lafiyar ku, yayin da wasu na iya haifar da cuta ().

Gabaɗaya, waɗannan ƙananan ƙwayoyin cuta na iya ɗaukar nauyin kilogram 2-5 (1-2 kilogiram), wanda kusan nauyin kwakwalwarka ne. Tare, suna aiki azaman ƙarin ƙwayar cuta a cikin jikinku kuma suna taka muhimmiyar rawa ga lafiyar ku.

Gut microbiome yana nufin dukkanin ƙwayoyin cuta a cikin hanjinku, wanda ke aiki azaman wani ɓangaren da ke da mahimmanci ga lafiyar ku.

Yaya yake Shafar Jikin ku?

Mutane sun samo asali ne don rayuwa tare da ƙwayoyin cuta tsawon miliyoyin shekaru.

A wannan lokacin, microbes sun koyi taka muhimmiyar rawa a cikin jikin mutum. A zahiri, ba tare da gut microbiome ba, zai yi matukar wahala rayuwa.

Gut microbiome zai fara shafar jikinka a lokacin da aka haife ka.

An fara bayyana ku ga ƙwayoyin cuta lokacin da kuka ratsa ta hanyar haihuwar mahaifiyarku. Koyaya, sabuwar shaida ta nuna cewa jarirai na iya saduwa da wasu ƙwayoyin cuta yayin da suke cikin mahaifar (,,).

Yayin da kuka girma, kwayar halittar jikin ku ta fara yaduwa, ma'ana ta fara dauke da nau'ikan nau'ikan nau'ikan kwayoyin cuta. Mafi girman bambancin microbiome ana daukar shi mai kyau ga lafiyar ku ().

Abin sha'awa, abincin da kuke ci yana shafar bambancin ƙwayoyin ku na hanji.

Yayinda kwayar halittar jikin ku ta girma, yana shafar jikin ku ta hanyoyi da dama, gami da:

• Narkar da nono: Ana kiran wasu daga cikin ƙwayoyin cutar da suka fara girma cikin hanjin jarirai Bifidobacteria. Suna narkarda lafiyayyen sugars a cikin ruwan nono wadanda suke da mahimmanci don girma (,,).
• Narkewar fiber: Wasu kwayoyin cuta na narkar da zare, suna samar da mai mai gajeren sashi, wadanda suke da mahimmanci ga lafiyar hanji. Fiber na iya taimakawa hana ƙimar kiba, ciwon sukari, cututtukan zuciya da haɗarin cutar kansa (,,,,,,).
• Taimakawa wajen sarrafa garkuwar jikinka: Gut microbiome kuma yana sarrafa yadda garkuwar ku take aiki. Ta hanyar sadarwa tare da kwayoyin rigakafi, gut microbiome zai iya sarrafa yadda jikinku zai amsa kamuwa da cuta (,).
• Taimakawa wajen kula da lafiyar kwakwalwa: Sabon bincike ya nuna cewa kwayar halittar kwayar halitta na iya shafar tsarin jijiyoyin tsakiya, wanda ke sarrafa aikin kwakwalwa ().

Sabili da haka, akwai hanyoyi daban-daban wanda hanji microbiome na iya shafar mahimman ayyukan jiki da tasiri lafiyar ku.

Gut microbiome yana shafar jiki tun daga haihuwa da kuma rayuwa gabaɗaya ta hanyar sarrafa narkewar abinci, tsarin garkuwar jiki, tsarin juyayi na tsakiya da sauran matakan jiki.

Gut Microbiome Zai Iya Shafar Nauyin Ki

Akwai dubban nau'ikan kwayoyin cuta a cikin hanjinku, galibinsu kuma suna amfanar da lafiyar ku.

Koyaya, samun ƙananan ƙwayoyin cuta marasa lafiya na iya haifar da cuta.

Rashin daidaituwa na ƙwayoyin cuta masu ƙoshin lafiya da marasa lafiya a wasu lokuta ana kiransa gut dysbiosis, kuma yana iya taimakawa wajen haɓaka nauyi ().

Yawancin sanannun karatu sun nuna cewa hanji microbiome ya banbanta kwata-kwata tsakanin tagwaye iri daya, daya daga cikinsu yayi kiba kuma daya daga cikinsu yana cikin koshin lafiya. Wannan ya nuna cewa bambance-bambance a cikin kwayoyin halittu ba kwayoyin halitta bane,,).

Abin sha'awa, a cikin wani binciken, lokacin da aka mayar da kwayar microbiome daga tagwayen masu kiba zuwa beraye, sun sami karin nauyi wadanda suka karbi microbiome na tagwayen marainan, duk da cewa kungiyoyin biyu suna cin abinci iri daya ().

Wadannan karatun sun nuna cewa dysbiosis na microbiome na iya taka rawa wajen karin nauyi.

Abin farin ciki, maganin rigakafi yana da kyau ga microbiome mai ƙoshin lafiya kuma zai iya taimakawa tare da asarar nauyi. Duk da haka, nazarin ya nuna cewa tasirin maganin rigakafi akan asarar nauyi mai yiwuwa ƙanƙane, tare da mutanen da ke rasa ƙasa da fam 2.2 (1 kg) ().

Gut dysbiosis na iya haifar da karin kiba, amma maganin rigakafi na iya dawo da lafiyar hanji da taimakawa rage nauyi.

Yana Shafar Lafiyar Gut

Hakanan microbiome na iya shafar lafiyar hanji kuma yana iya taka rawa a cututtukan hanji kamar cututtukan hanji (IBS) da cututtukan hanji (IBD) (,,).

Ciwan ciki, ciwon ciki da ciwon ciki wanda mutane tare da IBS ke fuskanta na iya zama saboda gut dysbiosis. Wannan saboda ƙananan ƙwayoyin cuta suna samar da iskar gas mai yawa da sauran sunadarai, waɗanda ke ba da gudummawa ga alamun rashin jin daɗin ciki ().

Koyaya, wasu ƙwayoyin cuta masu lafiya a cikin kwayar halitta zasu iya inganta lafiyar hanji.

Tabbas Bifidobacteria kuma Lactobacilli, wanda aka samo a cikin maganin rigakafi da yogurt, na iya taimakawa rufe gibin tsakanin ƙwayoyin hanji da hana cututtukan hanji.

Waɗannan nau'ikan kuma na iya hana ƙwayoyin cuta masu haifar da cuta daga makalewa a bangon hanji (,).

A zahiri, shan wasu maganin rigakafi da ke ƙunshe Bifidobacteria kuma Lactobacilli na iya rage alamun IBS ().

Kyakkyawan kwayar cutar microbiome na sarrafa lafiyar hanji ta hanyar sadarwa tare da ƙwayoyin hanji, narkewar wasu abinci da hana ƙwayoyin cuta masu haifar da cuta daga makalewa ga bangon hanji.

Gut Microbiome Zai Amfana Lafiyar Zuciya

Abin sha'awa, gut microbiome na iya shafar lafiyar zuciya ().

Wani binciken da aka yi kwanan nan a cikin mutane 1,500 ya gano cewa gut microbiome ya taka muhimmiyar rawa wajen inganta “kyakkyawa” HDL cholesterol da triglycerides ().

Wasu nau'ikan marasa lafiya a cikin hanji microbiome na iya taimakawa ga cututtukan zuciya ta hanyar samar da trimethylamine N-oxide (TMAO).

TMAO wani sinadari ne wanda yake taimakawa wajen toshewar jijiyoyin jini, wanda ka iya haifar da bugun zuciya ko bugun jini.

Wasu kwayoyin cuta a cikin microbiome sun canza choline da L-carnitine, duka biyun sune abubuwan gina jiki da ake samu a cikin jan nama da sauran kayan abinci mai tushen dabbobi, zuwa TMAO, mai yuwuwar haɓaka haɗarin cututtukan zuciya (,,).

Koyaya, wasu ƙwayoyin cuta a cikin gut microbiome, musamman Lactobacilli, na iya taimakawa rage cholesterol lokacin da aka ɗauka azaman kwayar cuta ().

Wasu kwayoyin cuta a cikin hanji microbiome na iya samar da sinadarai wanda zai iya toshe jijiyoyin jini da haifar da cututtukan zuciya. Koyaya, maganin rigakafi na iya taimakawa rage ƙwayar cholesterol da haɗarin cututtukan zuciya.

Zai Iya Taimakawa Sarƙar Jini da Sauke Haɗarin Ciwon Suga

Hakanan kwayar cutar microbiome na iya taimakawa wajen sarrafa suga, wanda zai iya shafar haɗarin kamuwa da ciwon sukari na 1 da na 2.

Wani binciken da aka yi kwanan nan ya yi nazari kan jarirai 33 wadanda ke da hatsarin kamuwa da cutar sikari irin ta 1.

Ya gano cewa bambancin kwayoyin halittu sun ragu kwatsam kafin fara kamuwa da ciwon sukari irin na 1. Hakanan ya gano cewa matakan wasu nau'ikan nau'in kwayoyin cuta marasa lafiya sun karu kafin farawar cutar sikari ta 1 ().

Wani binciken ya gano cewa koda mutane sunci abinci iri daya, sukarin jininsu na iya bambanta sosai. Wannan na iya kasancewa saboda nau'ikan kwayoyin cuta a cikin hanjinsu ().

Gut microbiome na taka rawa wajen sarrafa suga a cikin jini kuma yana iya shafar farkon fara cutar sikari ta 1 a cikin yara.

Zai Iya Shafar lafiyar Brain

Gut microbiome na iya amfani da lafiyar kwakwalwa ta hanyoyi da dama.

Na farko, wasu nau'in kwayoyin cuta na iya taimakawa wajen samar da sinadarai a cikin kwakwalwa da ake kira neurotransmitters. Misali, serotonin wani maganin ƙwaƙwalwar ƙwaƙwalwa ne wanda yawanci ake yi a cikin hanji (,).

Na biyu, hanji yana da alaƙa da kwakwalwa ta miliyoyin jijiyoyi.

Sabili da haka, gut microbiome na iya shafar lafiyar kwakwalwa ta hanyar taimakawa sarrafa saƙonnin da aka aika zuwa kwakwalwa ta waɗannan jijiyoyin (,).

Yawancin bincike sun nuna cewa mutanen da ke da rikicewar rikice-rikice iri iri suna da nau'o'in ƙwayoyin cuta a cikin hanjinsu, idan aka kwatanta da masu lafiya. Wannan yana nuna cewa microbiome gut zai iya shafar lafiyar kwakwalwa (,).

Koyaya, ba a sani ba idan wannan kawai saboda halaye daban-daban na abinci da salon rayuwa.

Smallananan karatun kuma sun nuna cewa wasu maganin rigakafi na iya inganta alamun cututtukan ciki da sauran cututtukan ƙwaƙwalwa (,).

Gut microbiome na iya shafar lafiyar kwakwalwa ta hanyar samar da sunadarai na kwakwalwa da sadarwa tare da jijiyoyin da suka hada kwakwalwa.

Taya Zaka Inganta Gut Microbiome?

Akwai hanyoyi da yawa don inganta ƙwayoyin cuta, ciki har da:

• Ku ci abinci iri-iri: Wannan na iya haifar da nau'ikan kwayoyin cuta, wanda shine mai nuna lafiyar hanji mai kyau. Musamman, hatsi, wake da fruita containan itace suna ƙunshe da zare mai yawa kuma suna iya inganta ƙoshin lafiya Bifidobacteria (, , , ).
• Ku ci abinci mai daɗaɗa: Abincin mai ƙanshi irin su yogurt, sauerkraut da kefir duk suna ɗauke da ƙwayoyin cuta masu kyau, galibi Lactobacilli, kuma zai iya rage yawan kwayoyin cuta masu haddasa cuta a cikin hanji ().
• Iyakance yawan shan kayan zaki: Wasu shaidu sun nuna cewa kayan zaki masu wucin gadi kamar su aspartame suna kara sukarin jini ta hanyar kara karfin kwayoyin cuta marasa lafiya kamar Enterobacteriaceae a cikin gut microbiome ().
• Ku ci abinci na rigakafi: Maganin rigakafi wani nau'in zare ne wanda ke motsa ci gaban kwayoyin cuta masu lafiya. Abubuwan da ke cikin rigakafin rigakafi sun haɗa da artichokes, ayaba, bishiyar asparagus, hatsi da apples ().
• Nono nono na akalla watanni shida: Shayar da nono yana da matukar mahimmanci ga ci gaban hanji microbiome. Yaran da suka sha nono na aƙalla watanni shida sun fi fa'ida Bifidobacteria fiye da waɗanda suke a cikin kwalba ().
• Ku ci hatsi gaba ɗaya: Cikakken hatsi yana dauke da zare da yawa da carbi masu amfani kamar beta-glucan, wanda ƙwayoyin cuta ke narkewa don amfanuwa da nauyi, haɗarin kansa, ciwon suga da sauran cuta (,).
• Gwada irin abincin da ake shukawa: Kayan cin ganyayyaki na iya taimakawa rage matakan ƙwayoyin cuta masu haifar da cuta kamar E. coli, kazalika da kumburi da cholesterol (,).
• Ku ci abinci mai wadataccen polyphenols: Polyphenols sune tsire-tsire masu tsire-tsire waɗanda aka samo a cikin ruwan inabi ja, koren shayi, cakulan mai duhu, man zaitun da hatsi cikakke. Microbiome ya lalata su don motsa lafiyar kwayar cuta mai lafiya (,).
• Supplementauki ƙarin maganin rigakafi: Magungunan rigakafi kwayoyin cuta ne masu rai waɗanda zasu iya taimakawa dawo da hanji zuwa yanayin lafiya bayan dysbiosis. Suna yin wannan ta hanyar "sakewa" tare da microbes masu ƙoshin lafiya ().
• Antibioticsauki maganin rigakafi kawai lokacin da ake bukata: Magungunan rigakafi yana kashe yawancin kwayoyin cuta marasa kyau da kyau a cikin hanji microbiome, mai yiwuwa bayar da gudummawa ga ƙimar nauyi da juriya na kwayoyin cuta. Don haka, kawai sha maganin rigakafi lokacin da ya zama dole a likitance ().

Cin abinci iri-iri iri-iri da abinci mai danshi yana tallafawa ingantaccen microbiome. Shan shan maganin rigakafi da iyakance kwayoyin cuta na iya zama da amfani.

Layin .asa

Kwayar halittar ku ta kunshi tiriliyan kwayoyin cuta, fungi da sauran kwayoyin cuta.

Gut microbiome na taka muhimmiyar rawa a lafiyar ku ta hanyar taimakawa sarrafa narkewa da fa'idantar da garkuwar ku da sauran fannonin kiwon lafiya.

Rashin daidaituwar ƙwayoyin cuta masu ƙoshin lafiya a cikin hanji na iya taimakawa ga riba mai nauyi, hauhawar jini, yawan ƙwayar cholesterol da sauran cuta.

Don taimakawa tallafawa ci gaban ƙwayoyin cuta masu ƙoshin lafiya a cikin hanjinku, ku ci 'ya'yan itatuwa iri-iri, kayan lambu, hatsi da abinci mai danshi.