Uma ungakaze uzwe okuningi mayelana namagciwane akho emgodini, ingxenye ye- flora yakho yama-gut, cishe uzokuzwa okuningi okuningi ngalesi sihloko esikhathini esizayo. Lezi zinambuzane ezingakhanjelwa kakhulu ngaphambili manje zihlotshaniswa nezixazululo eziningi zezixazululo zezempilo zomuntu nezinkinga. Njengoba ulandela nalesi sayensi evulayo uzofuna ukuqinisekisa ukuthi wenza konke ongakwenza ukuze uqinisekise ukuthi ama-bacteria akho asegulini anempilo ngangokunokwenzeka.
Lapha sizobheka ukuthi yini eyaziwa ngamabhaktheriya akho okugaya, ukuthi yini okuyithumela ebhalansi nokuthi yini eyasiza ukuba ikhule.
Yini i-Gut Flora?
I-flora yamanzi iyakha umhlaba wezinambuzane ezincane ezithinta isisu sethu sesisu. Kulinganiselwa ukuthi kunezigidi eziyizinkulungwane eziyizigidi zama-microorganisms, okuthiwa ama-microbes. Ngokuyinhloko zakhiwe izinhlobo eziningana zamabhaktheriya, kodwa kukhona nezinye isikhunta kanye neprotozoa. Ubuhlobo bethu ne-flora yamanzi bubhekwa njengenye yezinzuzo zombili. I-flora yamanzi ingabuye ibizwe ngokuthi yi-microbiome, microbiota noma i-microflora.
Ucwaningo olwenziwe ngamanzi aluhlaza luye lwathola ukuthi asizalwanga ne-flora, kodwa izinsana ezisanda kuzalwa zinezinhlelo zokugaya izilwane ezinomkhuhlane kumama wazo ngesikhathi sokuzalwa kwesisu. (Kukhona ucwaningo lokuqala lokuthi abantwana abazalwa ngokusebenzisa isigaba se-cearean babonisa umehluko ekwenzeni ama-gut flora).
Izingxabano zitholakale phakathi kwezitshalo zezinsana ezincelisayo kanye nezingane ezisondelene. Uma izinsana zisuliwe, ezenzeka cishe eminyakeni engama-2, izitshalo zazo ngokufanayo zifana kakhulu nezitshalo ezindala.
Kucatshangwa ukuthi i-flora yamanzi:
- Khuthaza ukugaya
- Gcina amabhaktheriya anobungozi avulekile
- Khuthaza isimiso somzimba sokuzivikela
- Hlanganisa amavithamini athile
- Support gut motility
- Usizo lokuthatha izakhi
Okubuhlungu Ukuvula amaBhaktheriya
Esimweni sempilo enhle, kukhona ibhalansi ejabulisayo lapho izinhlanzi ezizuzisayo zebhaktheriya zigcina izinkinga ezingase zibe nzima ukuhlola. "I- dysbiosis yamathumbu " igama elisetshenziselwa abacwaningi ukuchaza isimo esicabanga ukuthi kunezimo ezinzima kakhulu. Ukushintsha kungabonakala ekwenzeni izitshalo ngokwazo, ukuthi zisatshalaliswa kanjani nokuthi zisebenza kanjani.
Lezi zici ezilandelayo zonke zithinteka ukuba zibe nomthelela omubi empilweni yamathumbu emathumbu emathumbu:
- Ukusetshenziswa kwama-antibiotic
- Ukudla kwanamuhla
- Ukukhubazeka kwe- Peristalsis
- Ukucindezeleka ngokomzimba
- Ukucindezeleka kwengqondo
- Umswakama
Uma ama-bac bacteria ahamba kabi
Abacwaningi bebelokhu bebona ubudlelwane phakathi kwama-dysbiosis emathunjini kanye nezifo ezihlukahlukene ezingelapheki. Yiqiniso, njengoba ubheka uhlu olulandelayo, ungase ungacabangi ukuthi kuyamangaza ukubona izinkinga ezimbili zesisu. Okungase kwenzeke njengamangalisa yizixhumanisi kwezinye izinkinga zempilo ezingapheli, ezisezingeni eliphezulu. Ukucabanga kwamanje ukuthi i-dysbiosis inengxenye yokuphendula okungavamile kwesimiso sokuzivikela komzimba okudlala ingxenye emibhalweni engapheli yalezi zinkinga.
Ukucwaninga emaphethelweni okubheka ukubhekwa komzimba kubheka indima impilo yezintuthwane ezisemgodini edlala emithanjeni yokuvuza emathunjini (leaky gut syndrome) nokuthi lokho kuhlobene kanjani nesifo esizimele.
- I-Ankylosing Spondylitis
- I-Atopic Eczema
- Izifo Ze-Bowel Inflammatory (IBD)
- I-Irritable Bowel Syndrome (i-IBS)
- I-rheumatoid Arthritis
Izindlela Zendlela Yokuphila Yokuguqula Ama-bacterial Health Gut
Ngokusekelwe kulokho okuyaziwa ngucwaningo kuze kube yimanje ngalokho okwenza amabhaktheriya anempilo futhi angaphili kahle, izinguquko ezilandelayo zingakusiza ukwandisa impilo yezwe lakho langaphakathi:
- Gcina ukusetshenziswa kwama-antibiotic okungenani. Yiqiniso, kufanele uqaphele udokotela wakho uma unezibonakaliso zokugula okungathí sina, kodwa landela iseluleko sabo futhi ungagcizeli emithini yemithi yokulwa namagciwane ngenxa yezifo ezibangelwa amagciwane.
- Funda amakhono okuphatha ukucindezeleka okuqinile. Ukuphila kwanamuhla kugcwele ukucindezeleka okuningi. Ungafunda amakhono okubhekana nalezi zinselele ngendlela eholela ekugqokeni kancane nokudabuka emzimbeni wakho.
- Uma kunesidingo, thatha ama-probiotics. Izithako ze-probiotic ziqukethe izinhlobo zebhaktheriya eziye zabonakala zizuzisa abantu. Nakuba ucwaningo ngezinzuzo zama-probiotics luye lwaxubana, futhi kuze kube yimanje, akukho ucwaningo olunzima ukuthi bangashintsha ukwakheka kwethambo lakho lokugulisa, ngokuvamile bayavunyelwa kahle futhi baye baboniswa ukuthuthukisa izimpawu kubantu abahluphekayo I-IBS. Njengawo wonke amanxephezeli we-counter, qiniseka ukuthi uthole imvume kusuka kudokotela wakho ngaphambi kokusetshenziswa.
I-Gut bacteria kanye nokudla
Nakuba ucwaningo kule ndawo luyisandulela, lezi zinguquko ezilandelayo zokudla zingase zibe usizo ekugcineni amabhaktheriya akho enobungane ajabule futhi ngokuqinisekile ngeke akulimaze:
Nciphisa ushukela ne-carbohydrate elicwengile. Lezi zingxenye zokudla ziyahlangana nama-bacterial gut by process of fermentation futhi zingaba nomthelela ekubonakalweni ngokweqile kwegesi nokuqhafaza.
Yazi ama-prebiotics. Njengoba uzwa kabanzi nokugwinya amabhaktheriya, uzophinde uzwe kabanzi mayelana nama-prebiotics. Ama-prebiotics ayinhlanganisela ekudleni okukhuthaza ukukhula kwamahlumela athakazelisayo. Ama-prebiotics atholakala ngokuyinhloko emifinini nasezithelo eziphezulu fiber e-soluble ne-insoluble. Amanye amagama amabili e-buzz "ama-fructo-oligo-sacharides" kanye "nama-inulins;" Ukudla nalezi zakhi ze-prebiotic kubonakala sengathi kunezintuthwane ezithinta imifino. Nazi ezinye izibonelo:
- Ama-artichokes
- I-asparagus
- Ubhanana
- Ama-blueberries
- Chicory
- Ugaliki
- Amalekhi
- Anyanisi
- Rye
Yidla ukudla okuvutshiwe okuningi. Ukudla okunomsoco yizinto zokudla ezivele ziqukethe phakathi kwazo amasiko aphilayo ezinsizakalo ezizuzisa amabhaktheriya. Lokhu kungase kuzwakale kungavamile, kodwa njengoba ubheka uhlu, cishe uyazi kahle izibonelo ezimbili:
- I-Kefir
- Kimchi
- Kombucha
- I-Sauerkraut (hhayi okwenziwe ekheniwe, uhlobo oluhlaza, olungafakiwe olusuka esigabeni samafriji esitolo)
- I-yogurt
Cabanga ngethambo lomhluzi: Nakuba ucwaningo lukhulu, abasebenzi abaningi bezempilo bayabekela imfucumfucu njengamaphilisi amaningi.
Imithombo:
Galland, L. & Barrie, S. "I-Dysbiosis Emathunjini Nezimbangela Zezifo" Iwebhusayithi Ye- Environmental Illness Resource .
Gibson, G. & Roberfroid, M. "Ukuguquguquka Kwemithi Ye-Human Colonie Microbiota: Ukwethulwa Kwemigomo Ye-Prebiotics" Journal of Nutrition 1995 1401-1412.
Gibson, G., et.al. "Ukuguqulwa kwesidlo se-microbiota yamakholoni womuntu: ukuvuselela umqondo wama-prebiotics" Ukubuyekezwa Kokudla Okunesondlo 2004 17: 259-275.
I-Hawrelak, i-JA & Myers, i-SP "Izimbangela Ze-Intestinal Dysbiosis: Ukubukeza" Ukubuyekezwa Kwezokwelapha Ezingezansi 2004 9: 180-197.