Indlela i-microbiome ye-gut ingaba nengxenye ezingaphezu kokukhathazeka kwezempilo okusobala
Sivame ukukhomba uhlelo lwethu lokugaya (ukungena) lapho kunenkinga efana nokuqhaqhaza, ukuhlushwa, ukuhlukumeza, izinkinga, nezinkinga zokunyakaza kwamathumbu. Kodwa namhlanje, siyaqonda ukuthi uhlelo lokugaya, kanye ne-microbiome ehlala kulo, luthinta okungaphezu kwalezi zinto ezibonakalayo.
Iziguli eza kimi zifuna izixazululo zokukhathazeka, ukucindezeleka, ukuguquka kwemizwelo, ubuchopho nobuchopho buyamangala lapho ngiqala ngokubuza futhi ngiphakamisa izindlela zokudla okungcono futhi nginikeze amasu okugulisa okunempilo.
Noma ngabe usuvele wazi ukuthi igulane lakho lingathinta impilo yakho yonke yempilo, kungase kusimangaze ukuzwa ukuthi amathumbu nobuchopho baxhunyiwe, futhi.
Izingxenye Eziningi (Nemisebenzi) ye-Gut
Amathumbu akho afaka ipheshana lakho lesisu (i-GI), okuyinto uchungechunge lwezitho ezingenalutho ezihlanganisiwe kwiphubhu elide, elithinta emlonyeni wakho kuya ku-anus yakho; ihlanganisa nesibindi sakho, ama-pancreas, ne-gallbladder. Emva komlomo wakho kufika isifo sakho, isisu, amathumbu amancane namakhulu, kanye ne-anus. Zonke lezi zingxenye zisebenza kanye nezigidigidi zama-bacterium (microbiota yakho) ukuguqula ukudla oyidlayo ube ngumzimba umzimba wakho udinga, futhi imfucuza ayikho.
I-gut enempilo kanye nama-bacterium ayo nawo akusiza ekuvikelekeni ezifweni, ekunciphiseni ubuthi, nokulwa namagciwane amabi angakugula. Futhi yebo, futhi kuthinta ubuchopho bakho.
I-Gut-Brain
Uzizwele "izimvemvane" esiswini sakho lapho unesabeka, kunjalo? Lesi yisibonelo esisodwa nje esilula se-gut-ubuchopho emsebenzini.
Efihliwe ohlelweni lwakho lokugaya izimbuzi kukhona izigidi zamangqamuzana omzimba axhumane nobuchopho ekhanda lakho. Lezi zinzwa zingabangela ukushintsha ngokomzwelo kubantu abanokugula okungenasisindo emathunjini.
Cabanga ngakho. Yisho ukuthi udla ngendlela ecasula ukudla kwakho okuningi okusetshenziselwa i-GI kokudla okusetshenzisiwe nokushukela, isibonelo.
Lokhu kudla kuholele ezinhlakeni ezinoshukela egazini kanye nokukhiqizwa kwama-excitotoxins-ukusabela okwenza amangqamuzana akho asegulini amathumbu athumele isignali ebuchosheni bakho obuzwakala i-alamu, ukukulwa noma imodi yezindiza. Umphumela ungaba nokukhathazeka nokucindezeleka.
Ehlangothini le-flip, ungase uzizwe ukhathazekile okuningi ngokusebenza umsebenzi ophezulu wokucindezeleka noma ukunamathela emotweni. Kule nkinga, ama-hormone okucindezeleka okhumbuza umzimba wakho kanye nomzimba wakho njenge-adrenaline ne-cortisol, okukhulumisana nezinzwa eziswini lakho lobuchopho futhi kungabangela ukucasuka kwesisu, ukubhubhisa, nokuhuda.
Ukuthola Ukulinganisela: Ukuguga, Umzimba, Ingqondo
Ososayensi beza ukuqonda ukuthi lobu buhlobo phakathi kwamathumbu akho, ubuchopho, nomzimba wakho wonke buhlobene ngokujulile ezimweni eziningi. Isifundo esibalulekile ukuthi kunezinyathelo eziningi ongazithatha ukuze usize umzimba wakho, ubuchopho, kanye nesitembu sibe nempilo enempilo futhi ulinganise-udinga nje ukuba basebenze ndawonye.
Sebenzisa Ukudla Njengokwelapha: Lokhu kulula uma uchitha ukudla ngezigaba ezimbili-lezo ezibangela ukuvuvukala nalabo abangenalo. Ngincoma, ikakhulukazi uma ubhekene nokucindezeleka okuphezulu nanoma yikuphi ukuphazamiseka kokugaya, ukuthi uthatha ikhefu kusuka ezintweni ezilukhuni kuya kokugaya njengokudla okubomvu, ubisi, gluten, ushukela ohlanjululwe kanye nama-carbohydrate, utshwala, ikhofi, nezinye ukudla okucutshungulwayo.
Isonto elide "i-detox" ngokuvamile liyisiqalo esihle; ke ungaqala ukubuyisela kabusha lokhu kokudla ngesikhathi esisodwa bese ulandelela indlela ozizwa ngayo. Esikhundleni salokhu kokudla okuvuthayo, ngikhuthaza okusanhlamvu okuphelele njengelayisi elibomvu, i-quinoa, i-legumes, imifino nezinye izithelo. Gxila emanzini okuphuza kanye netiyi.
Cabanga ngezidakamizwa: Ngisho noma udla ukudla okunempilo, kunezindlela ezingezansi ezintathu engizivame ukusikisela ukuze kusize ukuphuma kwesisindo sakho futhi uthuthuke.
- Ama-probiotics : Ngenkathi kukhona ukuphikisana okuningi okuqhubekayo mayelana nama-probiotics , ngiyawathola ewusizo ekulawuleni ukugaya nokuthuthukiswa kwe-microbiome yakho yesisu. Thatha i-probiotic ephakeme kakhulu ekuseni ekuseni; khetha ukwengeza okungenani ama-CFU ayizigidi eziyizinkulungwane ezingu-50 (amayunithi e-colony-forming).
- Ama-enzyme okugaya : Lezi zithako zisebenza ukudiliza lokho okudlayo zibe yizinhlayiyana ezincane, okwenza kube lula ukucubungula ukudla kwakho futhi uthathe izakhi zalo. Ngincoma ukuthatha ama-caplets owodwa noma amabili ama-enzyme wokugaya ukudla ngesidlo sakho esiphundu kakhulu, ngesidlo sasemini noma sekuseni. Khetha i-enzyme yokugaya nge-amylase (ephula isitashi), i-lipase (ephula amafutha), ne-protease (ephula amaprotheni).
- I-Glutamine : Ukudla okuncane nokucindezeleka kungabangela ukungena emanzini-lapho izingxenyana eziphakathi kwamangqamuzana emathumbu emathumbu emvula zivumela, ukuvumela izinto zangaphandle kanye nobuthe ukuvuza kuwo wonke umjikelezo, kuthinta wonke umzimba. Le-amino acid isebenza ukuqinisa ubuningi bakho bese usiza "ukuyiqinisa"; thatha i-gramu eyodwa kuya kweyimibili nsuku zonke.
Zijwayeze Ukuzicabangela: Ukucindezeleka kokunciphisa nokucabangela okukhulayo kuzonciphisa ukwedlula ngokweqile kwama-hormone okucindezeleka, okuzokwenza kube khona lezo zimpawu eziqaphelisa igulane lakho. Kunezindlela eziningi zokusebenza ngengqondo osukwini lwakho, futhi ungathola eziningi zazo ziba lula ukuzisebenzisa kunalokho ucabanga.
Ukuzindla okulula kuyindawo enhle yokuqala:
- Hlala endaweni ethile ethule futhi usethe i-timer imizuzu emithathu.
- Thatha umoya ojulile uphinde uzishaye konke.
- Vala amehlo akho. Bhala futhi ugxile ngokuphelele kulowo moya: Hlola umoya uhambe yonke indlela futhi ukwandisa isisu sakho, bese uphuma, uphonsa umoya wonke kancane emlonyeni wakho, uzizwe inkontileka yakho yesisu.
- Qhubeka, ugxile kuwo wonke amandla akho engqondo kulowo nalowo owenzayo futhi ngamunye uphume. Lapho ingqondo yakho ihambela-futhi iyoba, ngoba lokho kungokwemvelo-yenza nje ugxile ekuphefumuleni kwakho. Vumela imicabango yakho idlule ngokuthula ngqondweni yakho, njengezimoto eziwela emgwaqeni. Qhubeka kuze kufike isikhathi sakho se-timer.
Akunandaba ukuthi uchitha konke kodwa ukuphefumula okulodwa okuzungezayo endaweni yakho yengqondo- umzamo wokuzindla yilokho okubalulekile.
Thatha i-Tech Break: Ngenxa yokusabalala kobuchwepheshe empilweni yethu, kanye nolwazi oluqhubekayo lwolwazi abasinikeza lona, nami ngivame ukuncoma "ukuxosha" ngokuvimbela ama-electronic avela ekamelweni lakho nangendlela yokusa. Njengoba kunesidingo njengoba lezi zingase zibonakale, ama-smartphones, amaphilisi, i-laptops, kanye nethelevishini yizo zonke izinto ezishukumisayo kakhulu zokucindezela nokucindezeleka uma zisetshenziswe ngokweqile. Uma uvuka ekuseni, ungathinti i-imeyili yakho, ifoni, noma enye idivayisi esebenzayo ye-elektroniki noma yebhethri.
Ekupheleni kosuku, isisu sakho yisisekelo sempilo yakho. Ukucindezeleka, ukudla, kanye nemvelo kusebenza ekhonsathini ukuze kunqume impilo yakho yokugaya, okuthinta impilo yakho yonke. Sebenzisa la macebo ukuhlala uphilile futhi ujabule iminyaka ezayo.
> Imithombo:
> I-Harvard Medical Letter. Ukucindezeleka kanye ne-Gut senenhliziyo. https://www.health.harvard.edu/newsletter_article/stress-and-the-sensitive-gut
> I-C, Yang Y, Zhu W. Gut microbiota: Ingqondo yokugcina ingqondo. Imingcele e-Microbiology. 2016; uMar (7): 345.
> Van der veek veek PPJ, Van rood YR, Masclee AAM. Isivivinyo semitholampilo: inzuzo emfushane neyesikhathi eside yokuqeqeshwa okuphumuzayo kwe-syndrome eyathukuthela. I-Pharmacy ejwayelekile kanye Nezokwelapha. 2007; Ngo-July 12: 943-952.