Labarin Sirri Tsakanin Ciki da Kwakwalwa (Haɗin Ciki da Kwakwalwa) - Bari Mu Yi Magana Kan Wannan!

Shin ka taɓa jin labarin "maganin ciki"? Ko kuma kana jin kamar kana da "malam buɗe ido" lokacin da wani abu mai kyau zai faru? Hakazalika, idan wani abu mai wahala ya faru, sai ka ce "cikinka zai bar ka." Duk wannan a zahiri ya faru ne saboda alaƙa mai ban mamaki tsakanin kwakwalwarmu da hanjinmu, ko tsarin narkewar abinci. Waɗannan biyun suna magana da juna akai-akai.

Me yasa akwai irin wannan alaƙa mai ƙarfi tsakanin hanji da kwakwalwa?

Ka yi tunanin haka: kwakwalwarmu da hanjinmu kamar abokai ne na kud da kud . Suna magana da juna a kowane lokaci. Ba wai kawai suna musayar saƙonni game da abin da muke ci da abin sha ba, har ma game da yadda muke ji na farin ciki, baƙin ciki, da tsoro. A gaskiya ma, ana musayar bayanai tsakanin kwakwalwarmu da hanji fiye da kowace tsarin da ke jikinmu. Shin hakan ba abin mamaki ba ne? An ce hanjinmu, ko tsarin narkewar abinci, yana da mafi yawan ƙwayoyin jijiyoyi a wajen kwakwalwa.

To, me yasa akwai babbar alaƙa tsakanin waɗannan biyun? A taƙaice, an tsara shi ne don taimaka mana mu rayu. Kun san muhimmancin abincin da muke ci ga dukkan jikinmu. Tun zamanin da, mutane suna da damar samun nau'ikan abinci iri-iri. Don haka, jikinmu yana buƙatar "tsarin faɗakarwa" mai kyau don tabbatar da cewa suna samun abinci mai kyau, don gane lokacin da muka ci wani abu mara kyau, ko kuma don dakatar da narkewar abinci na ɗan lokaci.

Wannan "tsarin kararrawa" kuma ya ƙunshi ɓangaren kwakwalwarmu wanda ke sarrafa motsin rai. Ka yi tunani a kai, idan wani abu mara kyau ya same ka, yana adana tunani a cikin zuciyarka don tabbatar da cewa ba zai sake faruwa ba. Hakazalika, motsin rai na iya sa jin daɗin cikinmu ya fi tsanani. Kuma, ƙarfin motsin rai na iya ƙara damuwa da martanin motsin rai. Kamar zagaye ne na baya-baya, musamman tsakanin kwakwalwa da hanji.

Waɗanne irin abubuwa ne wannan dangantaka ke shafar jikinmu?

Yanzu bari mu ga irin abubuwan da wannan tattaunawa ta hanji da kwakwalwa ke shafar jikinmu. Bincike ya nuna cewa wannan alaƙar tana shafar waɗannan abubuwa:

• Yunwa da ƙoshi
• Abubuwan da ake buƙata da kuma abubuwan da ake buƙata na abinci
• Rashin jin daɗin abinci da rashin haƙuri
• Motsin hanji
• narkewar abinci
• Metabolism
• Yanayi
• Halayya
• Matakan damuwa
• Jin zafi
• Abubuwa kamar ikon tunani da hankali ('Aikin Fahimta')
• Rigakafi

Wadanne tsarin ne ke da hannu a cikin wannan haɗin gwiwa tsakanin hanji da kwakwalwa?

Idan likitoci suka yi magana game da wannan alaƙar hanji da kwakwalwa, suna kiranta da "Axis na Gut-Brain".Kamar hanyar sadarwa ce ta jijiyoyi da ke haɗa kwakwalwa da hanji, suna ɗauke da saƙonni akai-akai. Duk da haka, wannan tsarin jijiyoyi ba ya aiki shi kaɗai. Yana aiki sosai tare da tsarin endocrine ɗinmu, wanda ke samar da hormones (waɗannan hormones suna gaya mana abubuwa kamar yunwa, cikawa, da damuwa), da kuma tsarin garkuwar jikinmu (wanda ke mayar da martani ga duk wani kamuwa da cuta ko rauni a cikin hanji).

A cikin wannan hanyar sadarwa, akwai mutane da yawa waɗanda ke taka muhimmiyar rawa a cikin haɗin gut-kwakwalwa:

Ƙaramin kwakwalwa a cikin hanji - Tsarin Jijiyoyin Enteric (ENS)

Shin kun san cewa a cikin tsarin narkewar abinci (`Gastrointestinal (GI) tract), akwai wani tsarin jijiyoyi daban wanda ke sarrafa ayyukan narkewar abinci. Ana kiransa da `Enteric Nervous System` (`ENS`) . Yana da ƙwayoyin jijiyoyi sama da miliyan 500! Wannan yana nufin, wannan shine tsarin jijiyoyi mafi rikitarwa a wajen kwakwalwarmu. Wani fasali na musamman na wannan shine cewa yana iya aiki ba tare da kwakwalwarmu da babban tsarin jijiyoyi na tsakiya ba (`tsarin jijiyoyi na tsakiya`). Saboda wannan dalili, wasu masana kimiyya suna kiransa da ``kwakwalwa ta biyu`` .

ENS a zahiri wani ɓangare ne na tsarin jijiyoyi masu zaman kansu wanda ke sarrafa ayyukan da ba na son rai na gabobin cikinmu ba. Duk da yake yana aiki a matsayin wani ɓangare na tsarin jijiyoyi masu zaman kansu gabaɗaya, yana kuma aiki da kansa. Wato, yana iya tattara bayanai game da yanayi a cikin hanji, sarrafa wannan bayanin a can, kuma ya amsa ba tare da aika shi zuwa kwakwalwa ba.

Babban hanyar sadarwa - Jijiyoyin Vagus

Babban abin da ke tsakanin tsarin jijiyoyi (ENS) a cikin hanji da kwakwalwarmu shine jijiyar vagus . Wannan yana ɗaya daga cikin jijiyoyin kwakwalwa 12 da ke farawa a cikin kwanyarmu (cranium), suna tafiya a jiki, kuma suna rarrafe a hanya. Jijiyar vagus tana ɗauke da bayanai game da yanayin da ke cikin hanji daga ENS zuwa kwakwalwa. A martanin da ta bayar, wannan jijiyar tana ɗauke da siginar motsi daga kwakwalwa zuwa hanji.

Idan yanayi a cikin hanji ya canza, misali, canje-canje a sinadarai ko isowar abinci, akwai nau'ikan reflexes daban-daban da ake kunnawa a cikin hanji a martanin da ake bayarwa. Waɗannan ana kiransu reflexes na vagal. Wasu daga cikinsu ana kunna su a cikin ENS ba tare da sun shafi kwakwalwa ba (intrinsic vagal reflexes). Wasu kuma ana kunna su ta hanyar sadarwa tsakanin ENS da tsarin jijiyoyi na tsakiya (extrinsic reflexes).

Ƙananan abokai a cikin hanjinmu - ƙwayoyin cuta na hanji

Wannan zai iya zama abin mamaki a gare ku. Kwayoyin cuta da ke rayuwa a cikin hanjinmu suma suna da hannu a cikin wannan haɗin gwiwa tsakanin hanji da kwakwalwa! Haka ne, waɗannan ƙwayoyin cuta na hanjiSu ne ke samar da, ko kuma taimakawa wajen samar da da yawa daga cikin manzannin sinadarai ('masu jijiyoyi') waɗanda ke ɗauke da saƙonni tsakanin hanji da kwakwalwa. Ba wai kawai haka ba, suna kuma samar da wasu sinadarai waɗanda za su iya shafar kwakwalwa ta hanyar jininmu. A sakamakon haka, kwakwalwarmu da hanjinmu na iya canza yanayin da waɗannan ƙwayoyin cuta ke rayuwa, suna tasiri ga al'ummarsu ('ƙwayoyin cuta' na hanji).

Binciken da aka yi kwanan nan ya nuna cewa wannan haɗin ƙwayoyin cuta na hanji na iya alaƙa da cututtukan jijiyoyi daban-daban, matsalolin lafiyar kwakwalwa, da matsalolin gastrointestinal masu aiki.

Waɗannan matsalolin aiki yanayi ne da alamun cutar ke ci gaba da wanzuwa amma ba a sami wani dalili bayyananne na zahiri ba. Misali, akwai babban karo tsakanin mutanen da ke fama da ciwon hanji mai ban haushi (IBS) da waɗanda ke da matsalolin lafiyar kwakwalwa kamar damuwa.

Waɗanne cututtuka ne za a iya dangantawa da tsarin hanji da kwakwalwa?

To, idan wannan tsarin hanji da kwakwalwa bai yi aiki yadda ya kamata ba, ko kuma idan akwai wani abu da ba daidai ba a ciki, waɗanne irin cututtuka ko alamu za su iya faruwa? Duba wannan jerin:

• Ciwon hanji mai ban haushi (IBS) da maƙarƙashiya ko gudawa
• Cututtukan tabin hankali kamar damuwa da baƙin ciki
• Ciwon ƙirji mara zuciya
• Ciwon jarirai
• Ciwon mara aiki
• Dysphagia na aiki
• Matsalar tsoka a cikin ciki (Gastroparesis)
• Matsalar tsoka ta dubura ('Anismus')
• Damuwa mai ɗorewa
• Gajiya mai ɗorewa
• Ciwo na dindindin
• Rashin lafiyar gani
• Kiba
• Matsalolin ci gaban jijiyoyi kamar autism
• Cututtukan da ke lalata jijiyoyi kamar cutar Parkinson
• Matsalolin ciwo da suka shafi jijiyoyi kamar su sclerosis da yawa

Ta yaya likitoci ke magance irin wannan yanayi?

Ta yaya likitoci ke magance matsalolin da suka shafi hanji da kwakwalwa? A gaskiya ma, likitoci yanzu sun fara duba ƙwayoyin cuta a cikin hanji (wato "ƙwayoyin cuta na hanji") yayin da suke magance waɗannan matsalolin.

Yadda ake magance ƙwayoyin cuta na hanji

Binciken dabbobi ya nuna cewa samun al'umma mai lafiya da bambancin ƙwayoyin cuta ('microbiota') a cikin hanji na iya taimakawa wajen rage alamun cututtukan ciki, jijiyoyi, kumburi, da na kwakwalwa. Sakamakon har yanzu yana gauraye kan yadda wannan zai iya aiki a cikin mutane, amma suna da ban sha'awa. Ga wasu hanyoyin magance waɗannan ƙwayoyin cuta na hanji:

• Probiotics : Waɗannan su ne ƙwayoyin cuta masu kyau da ake samu a cikin abubuwa kamar yogurt da abinci mai tsami.
• Maganin rigakafi : Wani lokaci yana kashe ƙwayoyin cuta marasa kyau.
• Dashen ƙwayoyin cuta na najasa (FMT) : Wannan wata sabuwar hanya ce. Ta ƙunshi shigar da ƙwayoyin cuta masu kyau daga najasar mutum mai lafiya zuwa cikin hanjin mara lafiya.

Maganin tunani-jiki

Haka kuma, mutanen da ke da wasu matsalolin ciki na aiki na iya amfana daga maganin tunani da jiki tare da ƙwararren likitan halayyar ɗan adam. Waɗannan hanyoyin magani na iya taimakawa wajen rage alamun cututtukan ciki da ke ci gaba da faruwa, ko aƙalla taimaka maka ka koyi yadda za ka magance su. Hakanan suna iya taimakawa wajen rage yanayin da damuwa gaba ɗaya. Wannan na iya zama mai kyau ga hanjinka. Wasu daga cikin waɗannan hanyoyin magani sun haɗa da:

• Maganin shakatawa : Wannan ya ƙunshi amfani da dabaru daban-daban don taimaka muku shakatawa da rage martanin damuwa na halitta. Misali, shakatawar tsoka mai ci gaba, gani, da kuma kiɗa mai kwantar da hankali. Bincike ya nuna cewa waɗannan dabarun sun fi tasiri idan aka haɗa su da maganin halayyar fahimta (CBT).
• Maganin Halayyar Fahimta (CBT) : Manufar wannan maganin ita ce taimaka wa mutanen da ke fama da cututtukan ciki su canza tunaninsu, halayensu, da kuma martanin motsin rai ga ciwon jiki, da kuma damuwa da damuwa ta hankali/tausayi.
• Horar da shaƙatawa ta hanyar hanji : Wannan shakatawa ce mai zurfi tare da shawarwari masu kyau game da aikin hanji. Misali, sanya hannunka a cikin ciki, jin ɗumi, da kuma tunanin cewa za ka iya sarrafa motsin hanjinka. Wannan hanyar na iya zama da amfani ga mutanen da ke fuskantar alamun rashin lafiya ba tare da wata damuwa ba.
• Ra'ayin Rayuwa: Wannan magani yana koya wa mutum yadda zai sarrafa amsoshin jikinsa na halitta. Misali, koyon sarrafa bugun zuciyarka ko zafin jikinka ta hanyar amfani da na'urar lantarki. Bincike ya nuna cewa biofeedback, idan aka haɗa shi da wasu dabarun kula da damuwa da alamun cutar, ya samar da sakamako mai kyau ga mutanen da ke fama da cututtukan ciki.

Me za mu iya yi don kiyaye wannan haɗin gwiwa tsakanin hanji da kwakwalwa a gida?

To, me za mu iya yi a gida don kiyaye wannan muhimmin matakin kwakwalwa na hanji?

Hanya mafi kyau ta kula da lafiyar hanji a kullum - da kuma lafiyar kwakwalwarka sakamakon haka - ita ce cin abinci mai kyau da daidaito . Wata hanyar kula da lafiyar kwakwalwarka - da kuma wataƙila lafiyar hanjinka - ita ce sarrafa damuwarka gwargwadon iyawarka. Hakanan zaka iya duba hanyoyin magance damuwa a lokutan damuwa, da kuma hanyoyin rage damuwa a rayuwarka ta yau da kullun.

Wane irin abinci da abin sha ne ya fi kyau ga wannan?

Kyakkyawan ƙa'ida don inganta lafiyar hanji shine cin abinci iri-iri, musamman 'ya'yan itatuwa da kayan lambu . Yawan bambancin abincin ku, haka nan yawan bambancin ƙwayoyin cuta na hanji zai kasance. Wannan yana da kyau ga lafiyar hanjin ku gaba ɗaya. Abinci da tsire-tsire cikakke suna da abinci mai gina jiki fiye da abincin da aka sarrafa. Wannan yana nufin ƙarancin sarari ga ƙarin abubuwa marasa lafiya, abubuwan zaki, da kitse mai cikakken kitse. Madadin haka, muna samun abubuwa kamar:

• Zare mai narkewa da wanda ba ya narkewa : Tsire-tsire da yawa suna ɗauke da nau'ikan zare guda biyu. Waɗannan suna taimakawa wajen daidaita motsin hanjinmu kuma suna samar da abinci ga ƙwayoyin cuta masu amfani (microbiota) a cikin hanjinmu. Waɗannan ƙwayoyin cuta, bi da bi, suna ciyar da rufin hanjinmu.
• Prebiotics da probiotics : Probiotics ƙwayoyin cuta ne masu rai da ake samu a cikin abinci mai ɗumi kamar yogurt da sauerkraut. Prebiotics nau'ikan zare da sitaci masu rikitarwa waɗanda waɗannan ƙwayoyin cuta ke son ci.
• Maganin hana tsufa : Waɗannan magungunan hana tsufa, waɗanda ake samu a cikin 'ya'yan itatuwa da kayan lambu daban-daban, suna taimakawa wajen yaƙi da ƙwayoyin cuta masu guba a jikinmu da kuma hana kumburi. Abinci daban-daban yana ɗauke da nau'ikan magungunan hana tsufa daban-daban.
• Abincin da ke hana kumburi: Cin abinci mai gina jiki, wanda aka yi da tsire-tsire, yana rage kumburi saboda yana da ƙarancin sukari, ƙarin sinadarai, da cholesterol. Wannan yana taimakawa wajen kiyaye ƙwayoyin cuta a cikin hanjinmu cikin farin ciki.

A takaice, abin da za a tuna

Hanji da kwakwalwarka kamar abokai biyu ne na kud da kud, suna sadarwa akai-akai ta hanyar siginar jijiyoyi da sinadarai. Suna da kusanci sosai har kowannensu zai iya jin zafin ɗayan. Idan kana da wata cuta da ke shafar tsarin narkewar abinci ko tsarin jijiyoyi, wataƙila ɗayan tsarin ma yana da hannu. Yanzu likitoci suna duba waɗannan yanayi daga ɓangarorin biyu na tsarin hanji da kwakwalwa. Za ka iya yin hakan ta hanyar kula da lafiyar kwakwalwarka da kuma lafiyar hanjinka. Domin su biyun suna da alaƙa!

Haɗin hanji da kwakwalwa, tsarin narkewar abinci, lafiyar kwakwalwa, tsarin juyayi, microbiome, abinci mai gina jiki, damuwa