Kamoo li-microbiome li ka bang le karolo ho feta maemo a hlakileng a bophelo bo botle
Re atisa ho supa tsamaiso ea rona ea lijo (matlalo) ha ho na le mathata a kang ho thibela, ho senya, ho hlajoa ke pelo, likhoele le mathata a tsitsipano. Empa kajeno, re ntse re utloisisa hore tsamaiso ea lijo, le microbiome e phelang ho eona, e ama ho feta lintho tsena tse amehang.
Bakuli ba tlang ho 'na ba batla tharollo ea ho tšoenyeha, ho tetebela maikutlong, ho fetoha maikutlo, maikutlo a boko le ho khathala baa makatsoa ha ke qala ka ho botsa le ho fana ka maikutlo a ho ntlafatsa mekhoa ea ho ja le ho fana ka mekhoa ea ho phela hantle.
Le hoja u se u ntse u tseba maru a hao a ka ama bophelo bo botle ba 'mele oa hau, ho ka' na ha makatsa ho utloa hore marulelo le boko li kopantsoe.
Likarolo tse ngata (le Liketso) tsa Gut
Kamora ea hau e kenyelletsa pampitšana ea hau ea masapo (GI), e leng letoto la litho tse sekoti tse kenngoeng thupeng e telele, e sothehileng e tsoang molomong oa hao ho ea ho anus; e boetse e akarelletsa sebete sa hau, lik'hamphani le gallbladder. Ka mor'a hore molomo oa hau o hlahe, o mala, malinyane a manyenyane le a maholo, le anus. Likarolo tsena kaofela li sebetsa hammoho le libilione tsa libaktheria (microbiota ea hao) ho fetola lijo tseo u li jang mafura ao 'mele oa hao o hlokang, le litšila tseo o sa li hlokeng.
Matlalo a phetseng hantle le libaktheria tsa lona li boetse li thusa ho u sireletsa mafu, ho fokotsa chefo, le ho loantša libaktheria tse mpe tse ka u kulang. E, e boetse e susumetsa boko ba hao.
The Gut-Brain
U kile ua ikutloa "lirurubele" ka mpeng ha u tšohile, na? Eo ke mohlala o le mong feela o bonolo oa motlolo oa hau-boko bo sebetsang mosebetsing.
Lisele tse ngata tsa methapo ea kutlo tse buisanang le boko hloohong ea hao li patiloe ka mokhoa oa hau oa lijo. Metsing ena e ka baka liphetoho tsa maikutlo ho batho ba nang le bokooa bo bobe ba bophelo bo botle.
Nahana ka eona. E re o ja ka tsela e halefisang lijo tse ngata tse sebelisoang le tse tsoekere tsa GI tsa mohlala oa GI, mohlala.
Lijo tsena li lebisa ho li-spikes ka tsoekere ea mali le tlhahiso ea excitotoxins -la bohato bo etsang hore methapo ea methapo ea methapo ea hau e romele motsoako bokong ba hao bo utloahalang eka ke alamo, ho u kenya ntoeng kapa ho fofa. Phello e ka ba khathatsong le khatello ea maikutlo.
Ka lehlakoreng la flip, u ka ikutloa u tšoenyehile haholo ka ho sebetsa mosebetsi o boima oa khatello kapa ho khomarela sephethephethe. Tabeng ena, li-hormone tsa khatello ea kelello le 'meleng tsa hau tse kang adrenaline le cortisol, tse buisanang le methapo ea kutlo ea bokong' me e ka baka bothata ba mala, ho senya le ho letshatsa.
Ho Fumana Tekanyo: Bohloko, 'Mele, Kelello
Bo-rasaense ba tlil'o utloisisa hore kamano ena pakeng tsa matlalo a hao, boko, le 'mele oa hao kaofela e amana ka mokhoa o hlollang maemong a mangata. Thuto ea bohlokoa ke hore ho na le mehato e mengata eo u ka e nkang ho thusa 'meleng oa hao, boko ba' mele le marulelo ho ba le bophelo bo botle le bo leka-lekaneng-u ba hloka feela hore ba sebetse hammoho.
Sebelisa Lijo e le Meriana: Sena se bonolo haeba u roba lijo tsa meriana ka lihlopha tse peli-tse bakang ho ruruha le ba sa e rateng. Ke khothaletsa, haholo-holo haeba u e-na le khatello e phahameng ea khatello ea kelello le bothata leha e le bofe bo sa thabiseng ba lijo, hore u nke khefu ho tloha linthong tse thata tse kang bofubelu, lebese, gluten, tsoekere e hloekisitsoeng le lik'habohaedreite, joala, kofi le lijo tse ling tse nkiloeng.
Hangata "detox" e nkang beke le beke e qala hantle; joale u ka qala ho tsosolosa lijo tsena ka nako e le 'ngoe' me u bone hore na u ikutloa joang. Sebakeng sa lijo tsena tsa ho ruruha, ke khothalletsa lijo tsohle tse kang raese e sootho, quinoa, limela, meroho le litholoana tse ling. Tsepamisa maikutlo holim'a metsi a nooang le tee.
Nahana ka lisebelisoa: Esita le haeba u ja lijo tse nang le phepo hantle, ho na le lintho tse ling tse tharo tse tlatselletsang ke atisa ho fana ka maikutlo a ho thusa ho senya lijo le ho ntlafatsa.
- Li-probiotics : Le hoja ho ntse ho e-na le likhang tse ngata mabapi le li-probiotics , ke sa ntse ke li fumana li le thusa ho laola khaello le ho ntlafatsa likokoana-hloko tsa microbiome. Nka metsotic ea boleng bo phahameng hoseng ho hong le ho hong; khetha phaello ea bonyane ka bonyane limilione tse likete tse 50 tsa CFU (li-unit-forming units).
- Lik'hemik'hale tsa 'mele : Li tlatsetsa mosebetsing oa ho senya seo u se jang ka likaroloana tse nyenyane, ho nolofalletsa ho sebetsana le lijo le ho ja limatlafatsi tsa tsona. Ke khothalletsa ho nka li-caplets tse le 'ngoe kapa tse peli tsa li-enzyme tsa ho ja lijo ka lijo tse monate ka ho fetisisa, lijo tsa motšehare kapa lijo tsa motšehare. Khetha li-enzyme tsa lijo tse nang le amylase (e fokolang starch), lipase (e fokolang fatše), le protease (e senyang protheine).
- Glutamine : Ho ja lijo tse mpe le khatello ea kelello ho ka baka leaky gut-ha likarolo tse pakeng tsa lisele tsa mala a emang li lokoloha, li lumella linaheng tse ling le lintho tse chefo hore li phalle hohle, tse amang 'mele oohle. Ena amino acid e sebetsa ho matlafatsa kamore ea hau ea marulelo le ho thusa ho "tiisa" eona; nka ligrama tse peli ka letsatsi.
Itloaetse ho ba le kelello: Ho imeloa kelellong le ho ba le kelello e ntseng e eketseha ho tla fokotsa ho fetelloa ho eketsehileng ha li-hormone tsa khatello ea kelello, e leng se tla khutsisa matšoao ao a hlokomelisang marameng a hau Ho na le litsela tse ngata tsa ho sebetsa ka kelello letsatsing la hau, mme u ka fumana ba bangata ba bona ba le bonolo ho ba sebelisa ho feta kamoo u nahanang kateng.
Ho thuisa ho bonolo ke sebaka se setle sa ho qala:
- Lula kae-kae khutso 'me u behe timer metsotso e meraro.
- Nka phefumoloho e tebileng 'me ue hlase kaofela.
- Koala mahlo. Hlakola 'me u tsepamise kelello ka ho feletseng moeeng oo: Utloa hore moea o ntse o eketseha' me ka mpa u atolose, 'me u tsoele pele, u fofonele moeeng ka hanyane, u ikutloe u le tumellano ea mpa.
- Tsoelapele, ho lebisa tlhokomelo ea matla ohle a hau a kelello ho motho e mong le e mong ea hlahelang 'me e mong le e mong a hlahe. Ha kelello ea hau e hlaphoheloa-'me e tla ba teng, hobane ke eona tlhaho-e tlisa maikutlo a hau ho phefumoloha. Lumella mehopolo ea hau ho khanna ka khutso ka kelello ea hau, joaloka likoloi tse theohang tseleng. Tsoela pele ho fihlela nako ea hau e fela.
Ha ho tsotellehe hore na u qeta lintho tsohle empa u ntse u phefumoloha e le 'ngoe sebakeng sa hao sa kelello- boiteko ba ho nahanisisa ke se bohlokoa.
Nka Tlhahiso ea Tlhahiso: Kaha ho na le theknoloji ea bophelo ba rona, le boitsebiso bo fanang ka boitsebiso boo ba bo fanang ka bona kamehla, ke boetse ke khothalletsa "ho senya" ka ho thibela elektronike ho tloha kamoreng ea hau ea kamoreng le mantsiboea. Ha ho hlokahala ha tsena li ka bonahala, li-smartphone, matlapa, li-laptops le thelevishene kaofela li ferekanya haholo le ho hatisa lisebelisoa ha li sebelisoa hampe. Ha u tsoha hoseng, u se ke ua ama email, fono, kapa lisebelisoa leha e le life tsa elektronike kapa tsa betri.
Qetellong ea letsatsi, marulelo a hau ke motheo oa bophelo bo botle ba hau. Ho imeloa kelellong, lijo le tikoloho ho sebetsa ho kopana ho fumana hore na bophelo bo botle ba 'mele ke bofe, e leng se amang bophelo ba hau ka kakaretso. Sebelisa maqheka ana ho lula u phetse hantle 'me u thabile ka lilemo tse tlang.
> Mehloli:
> Lengolo la Bongaka la Harvard. Khatello ea Kelello le Tsela e Utloisang Bohloko. https://www.health.harvard.edu/newsletter_article/stress-and-the-sensitive-gut
> Mu C, Yang Y, Zhu W. Gut microbiota: Bokooa ba khotso. Meeli ea Microbiology. 2016; Mar (7): 345.
> Ho ba le PPJ, Van rood YR, AAM masclee. Tlhahlobo ea meriana ea meriana: Thuso e khutšoanyane le nako e telele ea koetliso ea boikhathollo bakeng sa lefu la matšoafo le halefisang. Pharmacology le Therapeutics. 2007; La 12 July, 943-952.