Probiotics 101: Jagora Mai Sauƙin Mafari

Wadatacce

• Menene Magungunan rigakafi?
• Mahimmancin orananan forananan forwayoyi don Gutinka
• Tasiri kan Kiwon Lafiya
• Tasiri kan Rashin Kiba
• Sauran Fa'idodin Lafiya
• Tsaro da Tasirin Gefen
• Layin .asa

Kwayoyin cuta dake jikinka sun ninka kwayoyin halittar jikinka 10 zuwa daya. Yawancin waɗannan ƙwayoyin cuta suna zaune a cikin hanjinku.

Yawancin waɗannan ƙwayoyin cuta suna zaune a cikin hanjinku, kuma yawancin basu da lahani.

Samun kwayoyin hanji na dama yana da nasaba da fa'idodi masu yawa na kiwon lafiya, gami da asarar nauyi, inganta narkewa, ingantaccen aikin rigakafi, ƙoshin lafiya da rage haɗarin cututtuka da yawa (1,).

Magungunan rigakafi, waɗanda nau'ikan nau'ikan ƙwayoyin cuta ne masu ƙayatarwa, suna ba da fa'ida ga lafiyar jiki yayin ci.

Sau da yawa ana ɗauke su azaman kari waɗanda ya kamata su mallake hanjinku tare da ƙwayoyin cuta masu haɓaka lafiya.

Wannan labarin yana nazarin amfanin lafiyar maganin rigakafi.

Menene Magungunan rigakafi?

Probiotics rayayyun kwayoyin halittu ne wadanda, idan aka sha su, suna samar da fa'idodi masu yawa ga lafiya ().

Yawancin lokaci suna kwayoyin cuta, amma wasu nau'ikan yisti kuma suna iya aiki azaman maganin rigakafi.

Kuna iya samun maganin rigakafi daga kari, haka kuma daga abincin da aka shirya ta ƙwayoyin ƙwayoyin cuta.

Abubuwan abinci na rigakafi sun haɗa da yogurt, kefir, sauerkraut, tempeh da kimchi. Kada a rikice da maganin rigakafi tare da rigakafin rigakafi, waxanda sune zaren abinci wanda ke taimakawa ciyar da kwayar cutar da ke cikin hanjinku ().

Yawancin kwayoyin cuta daban-daban suna ba da fa'idodin kiwon lafiya.

Kungiyoyin da aka fi sani sun hada da Lactobacillus kuma Bifidobacterium. Kowane rukuni ya ƙunshi nau'ikan daban-daban, kuma kowane nau'in yana da damuwa iri-iri.

Abin sha'awa, maganin rigakafi daban daban yana magance yanayin kiwon lafiya daban-daban. Saboda haka, zaɓar nau'in da ya dace - ko nau'ikan - na probiotic yana da mahimmanci.

Wasu kari - waɗanda aka sani da probiotics masu fa'ida ko kuma maganin rigakafi masu yawa - sun haɗu da nau'ikan halittu iri daban-daban.

Kodayake shaidar tana da alamar, ana buƙatar ƙarin bincike game da fa'idodin lafiyar ƙwayoyin cuta (5).

Probiotics rayayyun kwayoyin halitta ne wadanda ke bunkasa kiwon lafiya idan aka cinye su adadi mai yawa. Akwai nau'ikan daban-daban, kuma zaku iya samun su daga abinci ko kari.

Mahimmancin orananan forananan forwayoyi don Gutinka

Complexungiyar ƙwayoyin ƙwayoyin cuta a cikin hanjinku ana kiranta gut flora ko microbiota ().

A hakikanin gaskiya, hanjin ka ya kunshi daruruwan nau'ikan kwayoyin - kamar su 1,000, a cewar wasu kimantawa.

Wannan ya haɗa da ƙwayoyin cuta, yisti da ƙwayoyin cuta - tare da ƙwayoyin cuta waɗanda suke da yawa.

Ana samun yawancin flora mai ciki a cikin hanjinku, ko babban hanji, wanda shine ɓangare na ƙarshe na tsarin narkewar ku.

Abin mamaki shine, abubuwan da ke gudana a cikin kwalliyar ka suna kama da na gabbai. Saboda wannan, wasu masana kimiyya suna kiran gut flora a matsayin "gabobin da aka manta" ().

Gashin ku yana yin ayyuka da yawa waɗanda ke da mahimmanci ga lafiya. Tana kera bitamin, gami da bitamin K da wasu bitamin na B ().

Hakanan ya juya zaren zuwa gajerun ƙwayoyin mai kamar butyrate, propionate da acetate, waɗanda ke ciyar da bangon hanji kuma suke aiwatar da ayyuka na rayuwa masu yawa (,).

Wadannan kitse suma suna motsa garkuwar jikinka kuma suna karfafa bangon hanjin ka. Wannan na iya taimakawa hana abubuwa marasa buƙata shiga jikinku da tsokanar amsawar rigakafi (,,,).

Koyaya, ba duk kwayoyin halittar cikin hanjin ku suke da abokai ba.

Fulawarku tana da hankali sosai ga abincinku, kuma karatun ya nuna cewa ƙwayar furen da ba daidai ba tana da alaƙa da cututtuka da yawa (,).

Wadannan cututtukan sun hada da kiba, ciwon sukari na 2, cututtukan zuciya, cututtukan zuciya, ciwon sankarau, Alzheimer da ciki (17,,,).

Magungunan rigakafi - da zaren prebiotic - na iya taimakawa wajen daidaita wannan daidaito, tabbatar da cewa “kwayar da aka manta da ku” tana aiki yadda ya kamata (21)

Furen ku yana kunshe da daruruwan nau'o'in kwayoyin cuta. Magungunan rigakafi suna taimakawa ƙwayoyin ku don yin kyakkyawan aiki.

Tasiri kan Kiwon Lafiya

Ana yin binciken kwayoyi masu yaduwa saboda tasirin su akan lafiyar narkewar abinci ().

Evidence Shaida mai ƙarfi ta nuna cewa ƙarin ƙwayoyin cuta na iya taimakawa warkar da cututtukan cututtukan kwayoyin cuta (, 24,).

Lokacin da mutane suka sha maganin rigakafi, musamman na dogon lokaci, galibi suna fuskantar gudawa - koda kuwa bayan an gama kamuwa da cutar.

Wannan saboda kwayoyin kashe kwayoyin cuta ne da yawa a cikin hanjin ka, wanda yake canza hanjin cikin ka kuma bawa kwayoyin cutarwa damar bunkasa.

Hakanan maganin rigakafi yana magance cututtukan hanji (IBS), cuta mai narkewa ta yau da kullun, rage gas, kumburin ciki, maƙarƙashiya, gudawa da sauran alamun (,,).

Wasu nazarin kuma suna lura da fa'idodi game da cututtukan hanji, irin su cututtukan Crohn da ulcerative colitis ().

Menene ƙari, maganin rigakafi na iya yaƙi Helicobacter pylori kamuwa da cuta, waɗanda sune manyan abubuwan da ke haifar da ulcers da cancer na ciki (,,,).

Idan a halin yanzu kuna da matsalolin narkewar abinci wanda ba za ku iya yin nasara ba, ƙarin probiotic na iya zama wani abu da za a yi la’akari da shi - duk da cewa ya kamata ku yi la’akari da tuntuɓar likitanku da farko.

Magungunan rigakafi suna da tasiri a kan matsaloli masu narkewa, ciki har da gudawa mai alaƙa da IBS.

Tasiri kan Rashin Kiba

Mutanen da ke da kiba suna da ƙwayoyin cuta daban-daban fiye da waɗanda suke da sirara ().

Abin sha'awa, nazarin dabbobi ya nuna cewa dashen dabbobi daga dabbobi marasa kyau na iya sa dabbobi masu kiba su rasa nauyi (, 36).

Saboda haka, masana kimiyya da yawa sunyi imanin cewa ƙwayoyin hanji suna da mahimmanci wajen ƙayyade nauyin jiki (, 38).

Kodayake ana buƙatar ƙarin bincike, wasu ƙwayoyin cuta suna bayyana don taimakawa asarar nauyi (39).

A cikin wani binciken da aka yi a cikin mutane 210 da ke da kiba ta tsakiya, wanda ke tattare da yawan ƙiba na ciki, yana ɗaukar maganin rigakafi Lactobacillus gasseri Kullum yana haifar da asarar kashi 8.5% na cikin mai sama da makonni 12 ().

Lokacin da mahalarta suka daina shan maganin rigakafin, sun sami kitsen ciki a cikin makonni huɗu.

Shaidun sun kuma nuna cewa Lactobacillus rhamnosus kuma Bifidobacterium lactis na iya taimakawa tare da asarar nauyi da rigakafin kiba - kodayake wannan yana buƙatar ƙarin bincike ().

Akasin haka, wasu nazarin dabba suna nuna cewa wasu ƙwayoyin cuta na iya haifar da riba, ba asara ba (42).

Kodayake ƙarin bincike ya zama dole, wasu shaidu sun nuna cewa wasu ƙwayoyin cuta na iya taimaka wa mutane su rasa nauyi.

Sauran Fa'idodin Lafiya

Akwai sauran fa'idodi masu yawa na maganin rigakafi. Suna shafar:

• Kumburi: Magungunan rigakafi yana rage kumburi na tsarin, babban direba na cututtuka da yawa (43).
• Rashin ciki da damuwa: Kwayoyin cutar probiotic Lactobacillus helveticus kuma Bifidobacterium longum an nuna don rage alamun alamun damuwa da damuwa a cikin mutanen da ke da damuwa na asibiti (44, 45).
• Cholesterol na jini: An nuna rigakafin rigakafi da yawa don rage duka da kuma "mummunan" matakan LDL cholesterol (,).
• Ruwan jini: Hakanan maganin rigakafi na iya haifar da raguwar a cikin karfin jini (,).
• Rigakafi aiki: Yawancin ƙwayoyin cuta na iya haɓaka aikin rigakafi, mai yiwuwa haifar da rage haɗarin kamuwa da cuta, gami da sanyi na yau da kullun (, 51).
• Lafiyar fata: Akwai wasu shaidu cewa maganin rigakafi na iya zama da amfani ga kuraje, rosacea da eczema, da sauran cututtukan fata (52).

Wannan ƙananan ƙananan ƙananan ƙwayoyin cuta ne na yawan amfanin su, kamar yadda karatun da ke gudana ke nuna faɗin faɗin tasirin lafiya.

Baya ga tasirin su kan rage nauyi da narkewa, maganin rigakafi na iya inganta lafiyar zuciya, aikin rigakafi da alamomin ɓacin rai da damuwa.

Tsaro da Tasirin Gefen

Magungunan rigakafi gabaɗaya suna da kyau kuma suna da aminci ga mafi yawan mutane.

Koyaya, a cikin fewan kwanakin farko, zaku iya fuskantar illolin da suka danganci narkewa, kamar su gas da rashin jin daɗin ciki (53).

Bayan kun daidaita, narkar da abincinku ya kamata ya fara inganta.

A cikin mutanen da ke da tsarin rigakafi masu haɗari, gami da waɗanda ke tare da HIV, AIDS da wasu yanayi da yawa, maganin rigakafi na iya haifar da cututtuka masu haɗari (54).

Idan kana da yanayin rashin lafiya, sai ka nemi shawarar likitanka kafin ka dauki kari.

Proarin kwayoyi na iya haifar da alamun narkewa, amma wannan ya rage cikin daysan kwanaki. Suna iya zama haɗari ga mutanen da ke da wasu yanayin lafiya.

Layin .asa

Kula da ƙoshin lafiya shine kusan fiye da shan ƙarin kwayar cuta.

Abincin yau da kullun da motsa jiki suna da mahimmanci tunda yawancin abubuwan rayuwa suna tasiri kwayar cutar ku.

Koyaya, abubuwan rigakafin rigakafi suna ba da fa'idodi da yawa tare da effectsan sakamako masu illa - don haka idan kuna sha'awar inganta lafiyar hanjinku, zasu iya zama darajar harbi.