Yɛn nyinaa nim sɛ yɛn nipadua yɛ abɔde a ɛyɛ nwonwa. Nanso so wunim sɛ abɔde nketenkete ɔpepepem pii yɛ adwuma a yenhu wɔ yɛn mu na ama yɛanya apɔwmuden? Ɛtɔ da bi a, saa abɔde nketewa yi hia mmoa kakra. Bere tenten ni no, yɛaka probiotics a ɛbɛma yɛn nipadua mu microbiome no ayɛ yiye ho asɛm. Nanso seesei, asɛmti foforo a ɛho hia ne postbiotics. Momma yɛnka eyi ho asɛm wɔ ɔkwan a ɛnyɛ den so nnɛ.
Nea edi kan no, momma yɛnte nea microbiome yi yɛ ase.
Sɛ yɛbɛka no tiawa a, microbiome yɛ mmoawa "papa" ne "bɔne" a wɔboaboa ano a wɔte wo nipadua mu, titiriw wɔ wo dwensɔtwaa mu. Saa mmoawa yi yɛ mmoawa nketenkete te sɛ mmoawa, fungi, ne mmoawa. Sɛ yɛbɛkɔ so akura yɛn akwahosan mu a, ɛsɛ sɛ ɛkari pɛ wɔ abɔde pa ne bɔne yi ntam. Sɛ saa kari pɛ yi yera a, yefi ase nya nyarewa ahorow.
Ɛsono obiara microbiome, te sɛ yɛn nsateaa nkyerɛwee no ara pɛ. Ɛno nti na ebia nea ɛyɛ adwuma ma obiako rennyɛ adwuma mma obi foforo no. Wɔ nnuruyɛ mu no, yɛfrɛ eyi a ɛnkari pɛ dysbiosis. Ɛtɔ mmere bi a, saa tebea yi betumi de nsɛnnennen a emu yɛ den aba. Nhwɛsoɔ:
- Nneɛma foforo a ɛma obi ho yɛ no yaw
- Nyarewa a nipadua no tumi ko tia nyarewa (e.g. Inflammatory Bowel Disease, Type 1 Diabetes) .
- Kokoram
- Adwene ne nneyɛe mu haw ahorow
Enti yɛtaa te nneɛma atitiriw abiɛsa a ɛboa yɛn ma yɛkari pɛ yi ho asɛm: probiotics, prebiotics, ne nea yɛreka ho asɛm nnɛ, postbiotics.
| Asɛmpɔ | Sɛ yɛbɛka no tiawa a... |
|---|---|
| Probiotics a wɔde yɛ nnuru | Eyinom ne mmoawa "pa" a mfaso wɔ so ma yɛn nipadua. Wɔte sɛ nnamfo pa a wɔwɔ yɛn yafunu mu no. Wohu wɔn fi awosu mu wɔ nneɛma te sɛ yogurt ne nufusu a wɔayam mu. |
| Prebiotics a wɔde yɛ nnuru | Eyinom ne nnuan a mmoawa "pa" (probiotics) a yɛaka ho asɛm wɔ atifi hɔ no hia. Eyinom yɛ nnuan a ahoɔdennuru wom titiriw. Eyinom a wodi ne nea ɛboa ma mmoawa pa no nyin. |
| Nnuru a wɔde di dwuma wɔ ɔyare mmoawa akyi | Eyinom yɛ nneɛma a mfaso wɔ so kɛse a yɛn nipadua yɛ sɛ ade a ɛka ho bere a yɛadi mmoawa pa (Probiotics) ne wɔn aduan (Prebiotics) akyi. Eyinom nyɛ abɔde a nkwa wom. |
Enti dɛn ankasa ne saa nnuru a wɔde di dwuma wɔ ɔyare mmoawa akyi yi?
Fa no sɛ ntɛtea a wɔnom probiotics ne prebiotics na wɔyɛ ɛwo (postbiotics). Ɛwo nyɛ ntɛtea anaasɛ ɛwo, ɛyɛ ade foforo a mfaso wɔ so a efi abien no nyinaa mu ba. Saa na postbiotics te.
Sɛ mmoawa pa a wɔwɔ yɛn dwensɔtwaa mu no yam nnuan a nhama wom a yedi (prebiotics) a, wɔyɛ nneɛma ahorow a mfaso wɔ so esiane saa adeyɛ no nti. Sɛ nhwɛso no, srade a ɛwɔ nkɔnsɔnkɔnsɔn tiaa, enzyme, vitamin (te sɛ B ne K), ne amino acid. Saa nneɛma a mfaso wɔ so yi ne nea yɛfrɛ no postbiotics.
Esiane sɛ eyinom nyɛ mmoawa nketenkete a wɔte ase nti, ɛtɔ mmere bi a ebetumi ayɛ nea mfaso wɔ so sen probiotics.
Mfaso ne asiane bɛn na ɛwɔ nnuru a wɔde di dwuma wɔ ɔyare mmoawa akyi so?
Ɛwom sɛ wɔda so ara rekɔ so ayɛ nhwehwɛmu wɔ akwahosan mu mfaso a ɛwɔ nnuru a wɔde di dwuma wɔ ɔyare mmoawa akyi so ho de, nanso nea wɔahu mprempren kyerɛ sɛ ɛte sɛ nea ɛwɔ probiotics so no.
Akwahosan so mfaso
- Ɛhyɛ nipadua no mu tumi a ɛko tia nyarewa no mu den: Ɛma tumi a ɛko tia nyarewa no yɛ kɛse.
- Siw ɔfe ano wɔ nipadua no mu: Ɔfe ne ade titiriw a ɛde nyarewa pii a enni sabea ba.
- Nneɛma a ɛko tia kokoram: Ebetumi aboa ma wɔahyɛ kokoram nkwammoaa bi nyin so.
- Ɛyɛ adwuma sɛ aduru a ekum mmoawa: Ɛboa ma wosiw ɔyare mmoawa a epira ano.
- Ebetumi atew asiane a ɛwɔ hɔ sɛ obi benya komayare no so.
- Ɛboa ma wɔyɛ hormone oxytocin a ɛho hia ma kuru a ɛsa ne awo ho nhyehyɛe no.
Mfaso kɛse biako a ɛwɔ postbiotics so sen probiotics ne asiane a ɛwɔ mu no so tew. Esiane sɛ mmoawa nketenkete a wɔte ase nni postbiotics mu nti, asiane biara nni ho sɛ wɔde mmoawa foforo bɛba nipadua no mu.
Mpɛn pii no, ahobammɔ nni probiotics ma onipa a ɔwɔ apɔwmuden. NansoAsiane ketewaa bi pɛ na ɛwɔ hɔ sɛ obi benya ɔyare mmoawa afi probiotics mu ama obi a ne nipadua mu tumi a ɛko tia nyarewa no ayɛ mmerɛw, obi a ɔyare denneennen, anaa obi a ne ho retɔ no wɔ oprehyɛn kɛse bi mu. Ɛkame ayɛ sɛ asiane yi nni nnuru a wɔde di dwuma wɔ ɔyare mmoawa akyi no mu.
Mfaso a mfaso wɔ so
Mfaso afoforo wɔ postbiotics so wɔ sɛnea wɔyɛ ne sɛnea wɔde di dwuma mu:
- Nkwa a wɔde sie no kyɛ sen saa.
- Ɛnyɛ den sɛ wode besie (ɛho nhia sɛ wode bɛhyɛ frigye mu).
- Ɛnyɛ den sɛ wode bɛfa baabiara.
- Ɛko tia ɔhyew mu nsakrae.
Wobɛyɛ dɛn atumi anya postbiotics?
Akwan titiriw abien na ɛwɔ hɔ a wobɛfa so anya probiotics: ɛnam aduan so ne denam nnuru a wɔde ka aduan ho so. Nanso ɛsɛ sɛ yɛkae bere nyinaa sɛ ɔkwan a eye sen biara na ahobammɔ wom ne sɛ yɛbɛfa abɔde mu nnuan mu.
W’aduan a wobɛsakra
Sɛ woma mmoawa pa (probiotics) a wɔwɔ wo dwensɔtwaa mu dedaw no aduan a, wɔbɛyɛ postbiotics a wuhia. Ade a eye sen biara a ɛsɛ sɛ woyɛ ne sɛ wobɛma wɔn aduan. Ɛno kyerɛ sɛ wubedi nnuan a ahoɔdennuru pii wom pii .
Nnuan bi a prebiotics pii wom, a ɛkyerɛ sɛ ɛyɛ aduan pa ma wo mmoawa pa no ni:
- Galeke
- Ayɛyɛde kɛse
- Leeks a wɔfrɛ no leeks
- Asparagus a wɔde yɛ aduan
- Banana (titiriw nea ɛyɛ mmerɛw kakra) .
- Po mu nwura
- Aburow, nhabannuru ne nnuaba
Nea ɛho hia: Sɛ woresakra w’aduan a, fa nnuan foforo ka ho nkakrankakra. Sɛ wodi nnuan a ahoɔdennuru pii wom prɛko pɛ a, ebetumi ama obi ho ayɛ wo hyew na wayɛ gas. Hwɛ hu sɛ wo ne wo duruyɛfo bɛkasa ansa na woayɛ nsakrae kɛse biara wɔ w’aduan mu, titiriw sɛ wowɔ yafunu mu tebea horow a.
Hwɛ yiye wɔ nnuru a wɔde ka aduan ho no ho.
Nnuru a wɔde ma wɔ ɔyare mmoawa akyi wɔ gua so, nanso esiane sɛ wɔda so ara reyɛ eyinom ho nhwehwɛmu nti, ɛnyɛ papa sɛ w’ankasa wusi nea ɛfata wo ho gyinae. Nneɛma pii wɔ hɔ a ɛka wo nipadua mu microbiome, a awosu mu nkwaadɔm, mfe a woadi, nneɛma a atwa wo ho ahyia, ne nnuru a wode di dwuma ka ho.
Enti, sɛ woresusuw ho sɛ wode probiotic anaa postbiotic aduru bedi dwuma a, hwɛ hu sɛ wubedi kan akɔ wo duruyɛfo nkyɛn. Obegyina w’akwahosan tebea so akamfo nea ɛfata sen biara akyerɛ.
Nkrasɛm a Wɔde Kɔ Fie
- Nkwammoaa nketenkete "papa" ne "bɔne" (microbiome) a ɛkari pɛ wɔ yɛn nipadua mu, titiriw wɔ awotwaa mu no ho hia kɛse ma akwahosan.
- Postbiotics yɛ nneɛma a mfaso wɔ so a efi mmoawa "papa" (probiotics) ne nnuan a nhama (prebiotics) a wɔyam mu ba. Eyinom nyɛ abɔde a nkwa wom.
- Ebia postbiotics bɛyɛ nea ahobammɔ wom sen probiotics ama nnipa binom (e.g., wɔn a wɔn nipadua mu ahoɔden a ɛko tia nyarewa no ayɛ mmerɛw).
- Ɔkwan a eye sen biara na ɛyɛ abɔde mu de a wobɛfa so anya postbiotics ne sɛ wubedi nhabannuru, nnuaba, ne aburow a ahoɔdennuru wom.
- Mfi ase nnom probiotics anaa postbiotic supplements da a wunni aduruyɛfo afotu. Di kan ne wo duruyɛfo nkasa.
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