Hanyoyi 10 don Inganta kwayoyin cuta na hanji, bisa ilimin kimiyya

Wadatacce

• 1. Ku ci Abinci iri-iri
• 2. Ku ci ofa ,an kayan lambu, Legumes, Wake da ita Fruan itace
• 3. Kuci Abincin Dansanda
• 4. Kar Ka Ci Abinci da yawa na kayan zaki
• 5. Cin Abincin Kwayar cuta
• 6. Shayarwa da Akalla Wata Shida
• 7. Ci hatsi cikakke
• 8. Kuci Abincin Da Ke Shuka
• 9. Ku ci Abinci Mai Arziki a Polyphenols
• 10. aauki Proarin Probiotic
• Dauki Sakon Gida

Akwai kwayoyin cuta kimanin tiriliyan 40, mafi yawansu suna cikin hanjinku.

Gaba ɗaya, an san su azaman gut microbiota, kuma suna da mahimmanci mahimmanci ga lafiyar ku. Koyaya, wasu nau'ikan kwayoyin cuta a cikin hanjinku na iya taimakawa ga cututtuka da yawa.

Abin sha'awa, abincin da kuke ci yana shafar nau'ikan ƙwayoyin cuta da ke cikinku. Anan akwai hanyoyin 10 na tushen kimiyya don inganta ƙwayoyin hanji.

1. Ku ci Abinci iri-iri

Akwai daruruwan nau'o'in kwayoyin cuta a cikin hanjinku. Kowane jinsi yana taka rawar daban a lafiyar ku kuma yana buƙatar abubuwan gina jiki daban-daban don haɓaka.

Gabaɗaya magana, nau'ikan microbiota ana ɗaukarsa mai lafiya. Wannan saboda yawancin ƙwayoyin cuta da kuke da su, yawancin fa'idodin kiwon lafiyar da zasu iya bayar da gudummawa ga (,,,).

Abincin da ya kunshi nau'ikan abinci daban-daban na iya haifar da nau'ikan microbiota (,,).

Abin baƙin cikin shine, abincin Yammacin Turai bashi da bambanci sosai kuma yana da wadataccen mai da sukari. A hakikanin gaskiya, an kiyasta cewa kashi 75% na abincin duniya ana samun sa ne daga tsirrai 12 kawai da nau'in dabbobi 5 ().

Koyaya, abincin da ake ci a wasu yankuna karkara sunfi yawa kuma suna da wadata a cikin tsiro daban-daban.

Fewan binciken da aka yi sun nuna cewa yawan ƙwayoyin cuta yana da yawa a cikin mutane daga yankunan karkara na Afirka da Kudancin Amurka fiye da waɗanda ke Turai ko Amurka (,).

Cin abinci iri-iri mai wadataccen abinci na iya haifar da microbiota daban-daban, wanda ke da amfani ga lafiyar ku.

2. Ku ci ofa ,an kayan lambu, Legumes, Wake da ita Fruan itace

'Ya'yan itãcen marmari da kayan marmari sune mafi kyaun tushen abinci mai gina jiki don microbiota mai ƙoshin lafiya.

Suna da yawa a cikin fiber, wanda jikinka ba zai iya narkewa ba. Koyaya, wasu ƙwayoyin cuta zasu iya narkewar zaren, wanda ke motsa haɓakar su.

Wake da ƙamshiyar hatsi suma suna ɗauke da zare mai yawa sosai.

Wasu abinci mai-fiber masu kyau ga ƙwayoyin hanji sun haɗa da:

• Rasberi
• Artichokes
• Koren wake
• Broccoli
• Chickpeas
• Lentils
• Wake (koda, fanto da fari)
• Cikakken hatsi

Wani bincike ya nuna cewa bin abinci mai yawan 'ya'yan itace da kayan marmari sun hana ci gaban wasu kwayoyin cuta masu haddasa cuta ().

Apples, artichokes, blueberries, almonds da pistachios duk an nuna suna ƙaruwa Bifidobacteria a cikin mutane (,,,).

Bifidobacteria ana daukar su kwayoyin cuta masu amfani, saboda zasu iya taimakawa hana ƙonewar hanji da haɓaka lafiyar hanji ().

Yawancin 'ya'yan itatuwa da kayan marmari masu yawa suna da fiber. Fiber yana inganta ci gaban ƙwayoyin cuta masu amfani, ciki har da Bifidobacteria.

3. Kuci Abincin Dansanda

Abincin da aka ƙera abinci ne da ƙananan ƙwayoyin cuta suka canza.

Tsarin yin burodi yawanci ya haɗa da ƙwayoyin cuta ko yisti masu juya sugars a cikin abinci zuwa acid ko kuma barasa. Misalan abinci mai yisti sun haɗa da:

• Yogurt
• Kimchi
• Sauerkraut
• Kefir
• Kombucha
• Tempeh

Yawancin waɗannan abinci suna da wadata a ciki lactobacilli, wani nau'in kwayoyin cuta wadanda zasu amfani lafiyarka.

Mutanen da suke cin yogurt da yawa suna bayyana suna da ƙari lactobacilli a cikin hanjinsu. Wadannan mutanen suma basu da yawa Enterobacteriaceae, kwayoyin cuta masu alaƙa da kumburi da yawan cututtuka na kullum ().

Hakanan, yawancin karatu sun nuna cewa amfani da yogurt na iya canza ƙwayoyin cuta na hanji da inganta alamun rashin haƙuri na lactose a tsakanin yara da manya (,,).

Wasu kayayyakin yogurt na iya rage yawan ƙwayoyin cuta masu haddasa cuta a cikin mutane masu fama da ciwon hanji.

Karatuttukan biyu sun nuna cewa yogurt kuma ya haɓaka aiki da abun da ke cikin microbiota ().

Koyaya, yana da mahimmanci a lura cewa yawancin yogurts, musamman dandano yogurts, suna ƙunshe da babban sukari.

Sabili da haka, mafi kyawun yogurt don cinyewa shine, yogurt na halitta. Wannan nau'in yogurt ana yin sa ne kawai daga cakuda madara da na kwayoyin cuta, wanda wani lokaci ake kira da "al'adu masu farawa."

Bayan haka, madarar waken soya na iya inganta ci gaban ƙwayoyin cuta masu amfani, kamar su Bifidobacteria kuma lactobacilli, yayin rage yawan wasu kwayoyin cuta masu haifar da cuta. Kimchi na iya amfani da ƙwayar flora (,).

Abincin mai ƙanshi, musamman fili, yogurt na halitta, na iya amfani da ƙwayoyin cuta ta hanyar haɓaka aikinta da rage yaɗuwar ƙwayoyin cuta masu haifar da cuta a cikin hanji.

4. Kar Ka Ci Abinci da yawa na kayan zaki

Ana amfani da kayan zaki na wucin gadi a matsayin maye gurbin sukari. Koyaya, wasu nazarin sun nuna cewa zasu iya shafar mummunan ƙwayar microbiota.

Wani bincike da aka gudanar a berayen ya nuna cewa aspartame, mai sanyaya mai wucin gadi, ya rage kiba, amma kuma ya kara sukarin jini da rashin karfin insulin ().

Berayen da aka ciyar da aspartame suma suna da girma Clostridium kuma Enterobacteriaceae a cikin hanjinsu, dukkansu suna da alaƙa da cuta lokacin da suke cikin adadi mai yawa.

Wani binciken ya gano irin wannan sakamakon a cikin beraye da mutane. Ya nuna canje-canje a cikin microbiota da aka sanya masu ɗanɗano na wucin gadi suna da mummunan tasiri akan matakan sukarin jini ().

Masu ɗanɗano na wucin gadi na iya tasiri mummunan tasirin matakan sikarin jini saboda tasirin su akan hanji microbiota.

5. Cin Abincin Kwayar cuta

Magungunan rigakafi abinci ne da ke inganta haɓakar ƙwayoyin cuta masu amfani a cikin hanji.

Su galibi fiber ne ko kuma hadadden carbi waɗanda ƙwayoyin ɗan adam ba zai iya narke su ba. Madadin haka, wasu nau'in kwayoyin cuta suna lalata su kuma suna amfani da su azaman mai.

Yawancin 'ya'yan itatuwa, kayan marmari da kayan hatsi duka suna ɗauke da magungunan rigakafi, amma ana iya samun su da kansu.

Hakanan sitaci mai tsayayya yana iya zama mai rigakafin cuta. Wannan nau'in sitaci ba ya shagaltar da shi a cikin karamar hanji. Maimakon haka, yana shiga cikin babban hanji inda microbiota ya farfasa shi.

Yawancin karatu sun nuna cewa maganin rigakafi na iya inganta haɓakar ƙwayoyin cuta masu yawa, gami da Bifidobacteria.

Yawancin waɗannan karatun an gudanar da su a cikin masu lafiya, amma wasu nazarin sun nuna cewa rigakafin rigakafi na iya zama da amfani ga waɗanda ke da wasu cututtuka.

Misali, wasu maganin rigakafi na iya rage insulin, triglycerides da matakan cholesterol a cikin mutanen da ke da kiba (,,,,,,).

Wadannan sakamakon suna ba da shawarar cewa maganin rigakafi na iya rage abubuwan da ke tattare da hadari ga cututtukan da ke tattare da kiba, gami da cututtukan zuciya da ciwon suga.

Magungunan rigakafi suna inganta haɓakar ƙwayoyin cuta masu amfani, musamman Bifidobacteria. Wannan na iya taimakawa rage alamun alamun rashin lafiyar jiki a cikin masu kiba.

6. Shayarwa da Akalla Wata Shida

Microbiota na jariri yana farawa yadda yakamata yayin haihuwa. Koyaya, wasu binciken da aka yi kwanan nan sun nuna cewa jarirai na iya fuskantar wasu ƙwayoyin cuta kafin haihuwa ().

A lokacin shekarun farko na rayuwa, microbiota na jariri yana ci gaba da haɓaka kuma yana da fa'ida ta amfani Bifidobacteria, wanda zai iya narke sikari a cikin ruwan nono ().

Yawancin karatu sun nuna cewa jariran da ake ba su abinci mai gina jiki suna da ƙananan ƙwayoyin cuta waɗanda suke da kaɗan Bifidobacteria fiye da jariran da ake shayarwa (,,).

Shima shayar da nono yana da alaƙa da ƙananan alaƙar, kiba da sauran cututtukan da ka iya zama saboda bambance-bambance a cikin hanji microbiota ().

Shayar da nono nono yana taimakawa jariri ya samar da microbiota mai lafiya, wanda zai iya taimakawa kariya daga wasu cututtuka a rayuwa ta gaba.

7. Ci hatsi cikakke

Dukan hatsi suna ƙunshe da ƙwayoyi masu yawa da ƙwayoyin carbin da ba za su narke ba, kamar beta-glucan.

Wadannan carbs din ba su shagaltar da su a cikin karamin hanji kuma a maimakon haka suna hanyar zuwa babban hanjin.

A cikin babban hanji, microbiota ya lalata su kuma yana haɓaka ci gaban wasu ƙwayoyin cuta masu amfani.

Dukan hatsi na iya haɓaka ci gaban Bifidobacteria, lactobacilli kuma Bacteroidetes a cikin mutane (,,,,).

A cikin waɗannan karatun, ƙwayoyin hatsi duka sun ƙaru da cikewar jiki da rage ƙonewa da abubuwan haɗarin cututtukan zuciya.

Cikakken hatsi yana dauke da carbs mara narkewa wanda zai iya inganta ci gaban kwayoyi masu amfani a cikin hanji microbiota. Waɗannan canje-canje ga ƙwayar fure za su iya inganta wasu fannoni na lafiyar rayuwa.

8. Kuci Abincin Da Ke Shuka

Abincin da ke dauke da abincin dabbobi yana inganta ci gaban nau'o'in ƙwayoyin cuta na hanji fiye da abincin da ake shukawa akan shuka (,).

Yawancin karatu sun nuna cewa cin ganyayyaki na iya amfanar hanji microbiota. Wannan na iya kasancewa saboda abinda ke cikin fiber mai girma.

Wani karamin binciken da aka gudanar ya gano cewa cin ganyayyaki ya haifar da raguwar matakan kwayoyin cuta masu kawo cuta ga masu kiba, da kuma rage nauyi, kumburi da matakan cholesterol ().

Wani binciken ya gano cewa cin ganyayyaki yana rage ƙwayoyin cuta masu haifar da cuta, kamar su E. coli ().

Koyaya, babu tabbacin idan amfanin cin ganyayyaki akan gut microbiota kawai saboda rashin cin nama ne. Hakanan, masu cin ganyayyaki sukan jagoranci rayuwa mafi koshin lafiya fiye da komai.

Cincin ganyayyaki da na vegan na iya inganta microbiota. Koyaya, ba a sani ba idan kyawawan tasirin da ke tattare da waɗannan abincin za a iya danganta su ga rashin cin nama.

9. Ku ci Abinci Mai Arziki a Polyphenols

Polyphenols sune mahaɗan tsire-tsire waɗanda ke da fa'idodi masu yawa ga lafiyar jiki, gami da rage hauhawar jini, kumburi, matakan cholesterol da kuma gajiya mai ƙamshi ().

Polyphenols ba koyaushe kwayoyin halittar mutum zasu iya narke shi ba. Ganin cewa ba a shagaltar da su yadda ya kamata, mafi yawansu suna zuwa cikin hanji, inda za a iya narke su ta hanyar ƙwayoyin hanji (,).

Kyakkyawan tushen polyphenols sun haɗa da:

• Koko da duhu cakulan
• Jar giya
• Fatar innabi
• Green shayi
• Almond
• Albasa
• Blueberries
• Broccoli

Polyphenols daga koko na iya ƙara yawan Bifidobacteria kuma lactobacilli a cikin mutane, kazalika da rage adadi na Clostridia.

Bugu da ƙari kuma, waɗannan canje-canje a cikin microbiota suna da alaƙa da ƙananan matakan triglycerides da furotin C-reactive, alamar kumburi ().

Polyphenols a cikin jan giya suna da irin wannan tasirin ().

Polyphenols ba za a iya narkewa da kyau ta ƙwayoyin mutum, amma ƙwayoyin microbiota ne ke lalata su yadda ya kamata. Suna iya inganta sakamakon kiwon lafiya da suka danganci cututtukan zuciya da kumburi.

10. aauki Proarin Probiotic

Magungunan rigakafin ƙwayoyin cuta sune ƙananan ƙwayoyin cuta, yawanci ƙwayoyin cuta, waɗanda ke ba da takamaiman fa'idar kiwon lafiya lokacin cinye su.

Magungunan rigakafi ba sa mallake hanji har abada a mafi yawan lokuta. Koyaya, zasu iya fa'idantar da lafiyar ku ta hanyar canza ƙididdigar ƙwayoyin microbiota da tallafawa kumburin ku ().

Binciken nazarin bakwai ya gano cewa maganin rigakafi ba shi da tasiri kaɗan akan ƙwayoyin microbiota na ƙoshin lafiya. Duk da haka, akwai wasu shaidu da ke nuna cewa maganin rigakafi na iya inganta gut microbiota a cikin wasu cututtuka ().

Binciken nazarin 63 ya samo cikakkun shaidu game da ingancin maganin rigakafi a cikin canza microbiota. Koyaya, tasirinsu mafi karfi sun bayyana dawo da microbiota zuwa lafiyayyen yanayi bayan an sami matsala ().

Wasu sauran nazarin kuma sun nuna cewa maganin rigakafi ba shi da wani tasiri kan daidaituwar kwayoyin cuta a cikin hanjin lafiyayyun mutane.

Koyaya, wasu nazarin sun nuna cewa maganin rigakafi na iya inganta yadda wasu ƙwayoyin cuta ke aiki, da nau'ikan sunadarai da suke samarwa ().

Magungunan rigakafi ba sa canza haɓakar ƙwayoyin cuta a cikin masu lafiya. Koyaya, a cikin marasa lafiya, suna iya inganta aikin microbiota kuma zasu taimaka dawo da microbiota zuwa ƙoshin lafiya.

Dauki Sakon Gida

Kwayar halittar cikin ku tana da matukar mahimmanci ga bangarorin kiwon lafiya da yawa.

Yawancin karatu yanzu sun nuna cewa rikicewar microbiota na iya haifar da cututtuka masu yawa na yau da kullun.

Hanya mafi kyau don kula da microbiota mai ƙoshin lafiya ita ce cin abinci iri-iri, da abinci gabaɗaya, galibi daga tushen tsire-tsire kamar ,a fruitsan itace, kayan lambu, lega legan wake, wake da kuma dukan hatsi.