Ua ʻike anei ʻoe e pili ana i nā hoaaloha liʻiliʻi i loko o kou ʻōpū? (Gut Microbiome) E kamaʻilio kākou e pili ana i kēia!

E kahaha anei ʻoe i ka ʻike ʻana he miliona mau meaola liʻiliʻi ko kākou e noho ana i loko o ko kākou kino, ʻoiai hoʻi i loko o ko kākou ʻōpū? ʻOiaʻiʻo, ʻo kēia ka mea a kākou e kapa nei he microbiome ʻōpū . E like me ka ululāʻau nui he nui nā ʻano lāʻau a me nā holoholona, ​​he ʻōnaehana ola piha ko kākou ʻōpū i nā meaola liʻiliʻi. He mea kū hoʻokahi ia iā ʻoe, e like me kou manamana lima.

He aha ka Gut Microbiome? E hoʻomaopopo maʻalahi kākou.

I ka ʻōlelo maʻalahi, he ʻōnaehana ola kū hoʻokahi ka biome i hoʻololi ʻia i kahi ʻano a me nā meaola e noho ana ma laila. No laila, ʻo kou ʻōpū, ʻo ia hoʻi, ka ʻōpū nui, a me ka ʻōpū liʻiliʻi i loko ona he ʻōnaehana ola liʻiliʻi nō hoʻi. Loaʻa iā ia he mau trillions, ʻo ia hoʻi, nā piliona, o nā meaola liʻiliʻi i ʻike ʻole ʻia e ka maka ʻōlohelohe. I waena o kēia mau mea he mau tausani o nā ʻano bacteria , a me nā virus , fungi, a me nā parasites .

E noʻonoʻo e pili ana i ia mea, he kū hoʻokahi kou microbiome ʻōpū ponoʻī iā ʻoe. Loaʻa mua i kahi pēpē kēia mau microbes mai ko lākou makuahine, i ka wā hānau ʻana ma ka ʻōpū a i ʻole ma o ka hānai ʻana i ka waiū. A laila, hoʻohui ʻia nā microbes hou i ko kākou honua liʻiliʻi ma o nā mea e like me ka meaʻai a kākou e ʻai ai a me ke kaiapuni a kākou e noho nei. Eia nō naʻe, hiki i kekahi mau mea ke hōʻino i kēia poʻe a hōʻemi i ko lākou heluna kanaka.

No ke aha he mea nui kēia mau meaola liʻiliʻi i loko o ka ʻōpū (Gut Microbiome) iā mākou?

Noho pū ka hapa nui o kēia mau microbes i loko o ko kākou ʻōpū me kākou ma ke ʻano he mau hoaaloha. I ka lāʻau lapaʻau, ua kapa ʻia kēia he pilina symbiotic . ʻO ia hoʻi, ua pōmaikaʻi kākou ʻelua mai ia mea. Hāʻawi mākou iā lākou i ka meaʻai a me ka hale noho, a hana lākou i nā lawelawe koʻikoʻi he nui e pono ai ko kākou kino. ʻAʻole wale kēlā, kōkua pū kēia mau hoaaloha maikaʻi i ka mālama ʻana i nā meaola maikaʻi ʻole.

Hiki iā ʻoe ke noʻonoʻo penei: Ua like kou microbiome ʻōpū me kahi māla nani a momona āu i kanu ai. Hāʻawi ia iā ʻoe i ka meaʻai momona a me nā lāʻau lapaʻau. Ke olakino a ulu pono ka māla, he mea maikaʻi ia nou. Akā inā lilo ka lepo i mea ʻawahia, inā lilo i mea ʻawahia, a inā paha e hoʻopiha nā nāhelehele a me nā mea ʻino i nā mea kanu maikaʻi, e lilo ka ʻōnaehana ola holoʻokoʻa i mea haunaele, ʻeā? Pēlā nō ia.

He aha ka hana a kēia mau hoaaloha i loko o ko kākou ʻōpū (Gut Microbiome)?

ʻO kēia hōʻiliʻili o nā microbes i loko o kou ʻōpū, i kapa ʻia ʻo ka gut microbiome , ua pili ia i nā ʻōnaehana he nui o kou kino a kōkua i nā hana like ʻole. ʻO ka ʻoiaʻiʻo, ua kapa kekahi mau kauka iā ia e like me kekahi ʻano kino ʻē aʻe i loko o ko mākou kino. Ke aʻo nei mākou i kekahi o kēia mau pilina, akā ua ʻike maikaʻi mākou i kekahi.

Pehea e kōkua ai i ka ʻōnaehana digestive

Kōkua kekahi mau bacteria i loko o ko kākou ʻōpū iā kākou e wāwahi i nā kalapona paʻakikī a me ka fiber i hiki ʻole iā kākou ke ʻeli iho. I ke kaʻina hana, hana lākou i nā meaola koʻikoʻi e like me nā waikawa momona kaulahao pōkole (SCFAs) . Hāʻawi pū lākou i nā enzymes e pono ai e hana i kekahi mau huaora, e like me ka huaora B1, B9, B12, a me ka huaora K.

ʻOiai paha he mau meaʻai liʻiliʻi kēia, hiki i kēia mau hemahema micronutrient ke loaʻa ka hopena nui i ko kākou olakino. ʻOi aku ka maikaʻi, ʻo kēia mau waikawa momona kaulahao pōkole (SCFAs) e hānai i nā ʻāpana i loko o ko kākou mau paia ʻōpū a kōkua i ka mālama ʻana i ke olakino o ke kaiapuni ʻōpū holoʻokoʻa.

ʻAʻole wale kēlā, kōkua pū kēia mau bacteria i ka metabolism o ka bile i loko o ka ʻōpū. Hoʻouna ko mākou ake i ka bile i ka ʻōpū liʻiliʻi e kōkua i ka hoʻoheheʻe ʻana i ka momona. Ke pau kēlā hana, wāwahi nā bacteria a me kā lākou mau enzymes i kēia bile, a hoʻihoʻi ʻia nā waikawa bile i loko o ke ake a hana hou ʻia. Ua kapa ʻia kēia he enterohepatic circulation . E noʻonoʻo inā ua pau kēia kaʻina hana, ʻaʻole hiki i ko mākou kino ke hana hou i nā waikawa bile, a ʻaʻole lawa nā waikawa o ke ake e hana i ka bile hou. A laila, ʻaʻole lawa ka bile o kā mākou ʻōnaehana hoʻoheheʻe e hoʻoheheʻe a omo i ka momona. Eia kekahi, e hoʻomaka ka cholesterol i loko o ka bile e hōʻiliʻili i loko o ko mākou koko.

Pehea e hoʻoikaika ai i kā mākou ʻōnaehana pale

Ke aʻo nei nā microbes maikaʻi i loko o ko kākou ʻōpū i kā kākou ʻōnaehana pale e hoʻokaʻawale iā lākou mai nā meaola ʻino a hoʻoulu i nā maʻi. Ua ʻike anei ʻoe ʻo ko kākou ʻōpū ka ʻōpū nui loa i loko o kā kākou ʻōnaehana pale? Aia ma kahi o 80% o kā kākou mau cell pale. Kōkua kēia mau cell i ka hoʻopau ʻana i nā pathogens e komo i loko o ko kākou kino i kēlā me kēia lā.

Hoʻokūkū pololei nā microbes ʻōpū maikaʻi me nā mea maikaʻi ʻole no ka hakahaka a me nā meaʻai, no laila ʻaʻole i loaʻa i nā mea maikaʻi ʻole ka manawa e laha nui ai. ʻO kekahi mau maʻi bacteria mau loa e hoʻopilikia i kā mākou ʻōnaehana gastrointestinal, e like me C. difficile a me H. pylori, ua pili pono i ka emi ʻana o ka heluna o kēia mau microbes maikaʻi.

ʻO nā waikawa momona kaulahao pōkole (SCFAs) , kahi huahana o nā bacteria ʻōpū maikaʻi, he nui nā pono koʻikoʻi no ko mākou ʻōnaehana pale. Kōkua lākou i ka mālama ʻana i ko mākou pale ʻōpū , kahi e pale ai i ka bacteria a me nā mea ʻawahia bacteria mai ke komo ʻana i loko o ko mākou koko. Loaʻa iā lākou nā waiwai anti-inflammatory e hōʻemi ana i ka mumū i loko o ko mākou ʻōpū.

He hana ka mumū o kā mākou ʻōnaehana pale kino, akā i kekahi manawa hiki ke lilo i mea hana nui. ʻO ka mumū mau kahi hōʻailona o nā maʻi autoimmune . Hiki ke pili pū ʻia me kekahi mau maʻi ʻē aʻe, me ke kanesa. Me he mea lā e kāohi ana nā waikawa momona kaulahao pōkole i kēia pane mumū.

Ka pilina me ka lolo (Gut-Brain Axis)

Hiki i nā microbes ʻōpū ke hoʻopili i kā mākou ʻōnaehana nerve ma o ke ala i kapa ʻia ʻo ka gut-brain axis . He pūnaewele kēia o nā aʻalolo, neurons, a me nā neurotransmitters e holo ana ma ko mākou ʻōnaehana gastrointestinal. ʻO ka mea kupanaha, hana maoli kekahi mau bacteria a hoʻoulu paha i ka hana ʻana o nā neurotransmitters e like me serotonin . ʻO kēia nā kemika e hoʻouna i nā hōʻailona i ko mākou lolo.

Hiki i nā huahana bacteria ke hoʻopilikia i kā mākou ʻōnaehana nerve. Me he mea lā he hopena maikaʻi nā waikawa momona kaulahao pōkole, akā hiki i nā mea ʻawahia bacteria ke hōʻino i nā aʻalolo. Ke noiʻi nei nā kānaka noiʻi pehea e pili ai kā mākou mau microbes ʻōpū i nā maʻi neurological like ʻole, nā pilikia ʻano, ka ʻeha aʻalolo, a me nā pilikia noʻonoʻo.

Kōkua no ka ʻōnaehana Endocrine

Hoʻopili pū nā microbes o ka ʻōpū a me kā lākou huahana me nā cell endocrine i loko o nā paia o ko kākou ʻōpū. ʻO kēia mau cell ( nā cell enteroendocrine ) e hoʻolilo i ko kākou ʻōpū i ka ʻōkana endocrine nui loa i loko o ko kākou kino. Hoʻopuka kēia mau cell i nā hormones e kaohi ana i nā ʻano like ʻole o kā kākou metabolism, e like me ke kō koko, ka pōloli, a me ka māʻona.

Ke hoʻomau nei nā kānaka noiʻi i ka ʻimi ʻana i ke ʻano o ka pili ʻana o kā mākou mau microbes ʻōpū i nā kūlana e like me ka metabolic syndrome (e komo pū ana me ka momona, ke kūʻē ʻana i ka insulin , a me ka Type 2 Diabetes ) a me ka maʻi momona o ke akepaʻa. Manaʻo ʻia ua pili kēia mau kūlana i kekahi mau microbes ʻōpū, akā ʻaʻole maopopo loa ke ʻano.

Aia i hea ka microbiome o ka ʻōpū?

ʻO ka maʻamau, kapa mākou i ko mākou ʻōnaehana gastrointestinal (GI) ʻo ia ka "gut." Manaʻo ka hapa nui o ka poʻe he mau ʻōpū ia. ʻOiai aia kekahi mau microbes o ka ʻōpū i loko o kou ʻōpū a me ka ʻōpū liʻiliʻi, noho ka hapa nui o lākou i loko o kou ʻōpū nui, a i ʻole colon . Lana lākou a puni i loko, a i ʻole ua pili i ka membrane mucous e uhi ana i nā paia o loko.

ʻOkoʻa nā ʻano bacteria e noho ana i loko o ka ʻōpū nui mai nā mea e noho ana ma kahi ʻē. ʻO ka hapa nui he bacteria anaerobic lākou. ʻO ke ʻano kēia e pono ai lākou i kahi kaiapuni me ka liʻiliʻi o ka oxygen e ola ai. ʻAʻole hiki iā lākou ke ulu maikaʻi ma nā ʻāpana o luna o ko mākou ʻōpū gastrointestinal ma muli o ke kiʻekiʻe o ka oxygen, ka neʻe wikiwiki, a me nā wai ʻai ʻino.

Hana kēia mau bacteria ʻōpū anaerobic i nā hana koʻikoʻi i loko o ko kākou ʻōpū nui a lākou wale nō e hiki ke hana. ʻO lākou ka poʻe e wāwahi i nā olonā indigestible i loko o kā mākou ʻōnaehana digestive a hana i nā meaʻai koʻikoʻi hiki ʻole iā mākou ke loaʻa ma waho. Eia kekahi, he pono wale nō kēia mau meaola iā mākou i loko o ko lākou ʻōnaehana kūlohelohe.

He mea nui: Inā haʻalele kēia mau bacteria i ka kolona, ​​hiki iā lākou ke lilo i mea ʻino. Inā hele nā ​​bacteria mai ka kolona i ka ʻōpū liʻiliʻi a noho ma laila, hiki iā lākou ke hoʻopilikia i nā kaʻina hana hoʻoheheʻe ma laila. Eia kekahi, inā komo nā bacteria mai ka kolona i ka paia o ka ʻōpū, a inā paha e puka mai lākou ma o kahi ʻeha ma ka paia o ka ʻōpū, hiki iā lākou ke hana i nā maʻi i loko o ko mākou kino.

He aha ka dysbiosis? He kaulike ʻole ia i loko o ka ʻōpū?

Hoʻohana nā kauka i ka huaʻōlelo dysbiosis e wehewehe i kahi microbiome ʻōpū kaulike ʻole a maikaʻi ʻole paha.

ʻO ka maʻi dysbiosis :

• Ka nalowale a i ʻole ka emi ʻana o nā bacteria maikaʻi.
• ʻO ka ulu nui ʻana o nā bacteria ʻino a pathogenic paha.
• ʻO ka nalowale ʻana o ka ʻano like ʻole o nā microorganism.

Hiki ke hoʻomaka ka Dysbiosis me kekahi o kēia mau mea ʻekolu, akā ma hope koke iho o nā mea ʻē aʻe. Me ka emi ʻana o nā bacteria maikaʻi, ʻoi aku ka maʻalahi o ko kākou ʻōpū i nā pathogens a i ʻole nā ​​​​mea komo hewa. Hiki i kēia mau mea ʻino ke lanakila i nā microbes ʻē aʻe a laha, e hōʻemi ana i ka ʻokoʻa o ka ʻōnaehana holoʻokoʻa.

He aha nā mea e hoʻopilikia ai i kēia mau hoaaloha liʻiliʻi i loko o ko kākou ʻōpū?

E like me ka hoʻopilikia ʻia ʻana o kahi māla e nā meaʻai, nā mea ʻawahia, nā mea ʻino, a me nā nāhelehele, pēlā nō hoʻi nā microbes i loko o ko kākou ʻōpū. ʻO ia hoʻi, kā kākou meaʻai, ka ʻike ʻia ʻana i nā kemika, nā pathogens, a me ka neʻe mau ʻana o ko kākou ʻōpū.

ʻO ka meaʻai a mākou e ʻai ai (ʻAi)

Pono nā ʻano bacteria like ʻole i loko o ko kākou ʻōpū i nā ʻano fiber like ʻole e ulu pono ai. Makemake nā meaola like ʻole i nā meaʻai holoʻokoʻa like ʻole. I ka pane ʻana, hana lākou i nā waikawa momona kaulahao pōkole (SCFA) a me nā huahana ʻē aʻe. Hānai kēia mau mea i ko kākou ʻōpū a hoʻohaʻahaʻa i ka pH i loko, e hana ana i kahi ʻano maikaʻi no nā bacteria maikaʻi.

Ma ka ʻaoʻao ʻē aʻe, ʻo ka ʻai kiʻekiʻe i ke kō a me ka momona saturated e makemake nui i nā microbes ʻaʻole pono. ʻAʻole wale nā ​​​​meaʻai i hana ʻia he haʻahaʻa i ka fiber a me nā micronutrients (nā huaora a me nā minelala), akā he nui nō hoʻi nā mea mālama a me nā mea hoʻohui. Hiki i kēia mau mea ke hoʻopōʻino i kā mākou mau microbes.

Nā Kemika

ʻO nā kemika hiki ke lilo i mea ʻawahia i kā mākou mau microbes e komo pū me nā mea e like me ka waiʻona, ka uahi paka, a me nā mea haumia o ke kaiapuni. Eia kekahi, hiki i nā lāʻau lapaʻau e like me nā antibiotics ke pepehi i nā bacteria ʻino a me nā bacteria maikaʻi. ʻO nā lāʻau lapaʻau ʻē aʻe, e like me nā mea pale waikawa , hiki ke hoʻopilikia i nā microbes ma ka hoʻololi ʻana i ka pae pH i loko o ka ʻōpū.

Me ka hoʻopili ʻia ʻana o nā kemika no ka manawa pōkole, no ka laʻana, kahi lāʻau lapaʻau pōkole no kahi maʻi, hiki i kā mākou mau microbes ʻōpū ke hoʻi i ka maʻamau. Eia nō naʻe, hiki i ka hoʻopili ʻia ʻana no ka manawa lōʻihi ke hoʻololi i ko lākou ʻano. Inā ʻoe e lawe mau i kekahi mau lāʻau lapaʻau, a inā inu pinepine ʻoe i ka waiʻona, hiki iā ia ke hoʻopilikia i ka ulu ʻana o kekahi mau microbes.

ʻOkoʻa like ʻole

I loko o kahi microbiome ʻōpū olakino, kōkua nā ʻano microbes like ʻole kekahi i kekahi. E noʻonoʻo pehea e kōkua ai nā mea kanu like ʻole i loko o kahi māla kekahi i kekahi e pollinate kekahi i kekahi a hoʻonui i ka lepo. No ka laʻana, hoʻokaʻawale kekahi mau ʻano i nā hui e hana i ka meaʻai no nā ʻano ʻē aʻe, a i ʻole e hoʻololi kā lākou huahana i ka acidity o ka "lepo."

Ma ka ʻaoʻao ʻē aʻe, ʻo kahi ʻōnaehana olaola i kākoʻo ʻole i kahi ʻano olakino like ʻole o nā microbes e ʻoi aku ka nui o ka hoʻopilikia ʻia e nā ʻano invasive. Ke nele ka hoʻokūkū olakino, lawe kēia mau "nāhelehele" a me nā "mea ʻino" i ka nohona, e hoʻonele ana i nā ʻano ʻē aʻe o nā kumuwaiwai e pono ai lākou e ola.

Ka neʻe ʻana o ka ʻōpū

ʻO ka neʻe ʻana ka neʻe ʻōnaehana o kou ʻōpū. Penei ka huli ʻana o kāu "ʻohi" microbial. I ko lākou hele ʻana ma kou ʻōpū nui, kōkua lākou i ka wāwahi ʻana i nā mea hiki ʻole ke ʻai ʻia i nā meaʻai hiki iā ʻoe ke omo. A laila, puka ka hapa nui o lākou i loko o kou ʻōpala. ʻO ka lōʻihi o kēia e pili ana i kāu mau microbes.

I ka hele ʻana o ka meaʻai a me nā ʻōpala ma o ka ʻōnaehana hoʻoheheʻe ʻana, ua hoʻolaha ʻia nā microorganism like ʻole i nā wahi like ʻole. Inā wikiwiki loa kēia huakaʻi, ʻaʻohe o lākou manawa e noho ai ma laila a hana i kā lākou hana. Eia nō naʻe, inā lohi loa kēia huakaʻi, hiki iā lākou ke ʻai nui, ulu nui loa, a laha ma mua o ko lākou palena.

He aha nā pilikia olakino e kū mai ana ke nalowale kēia kaulike ma ka ʻōpū (Gut Microbiome)?

Aia nā maʻi e pili pono ana i ka dysbiosis ʻōpū, ʻo ia hoʻi, ka nalowale o kēia kaulike.

Nā kūlana olakino pili pono

• Nā maʻi: Hiki i nā pathogens invasive ke hoʻoulu i nā maʻi manawa pōkole a mau paha i loko o kou ʻōpū. Hiki i kēia ke hana i ka maʻi diarrhea, ka mumū ( colitis ), a me ka hōʻino ʻawahia i kou paia ʻōpū. Hiki i kekahi mau ʻano ke komo pololei i kou pale ʻōpū, komo i loko o kou koko, a hoʻoweliweli e laha ma kou kino. Hoʻonāwaliwali ʻo Dysbiosis i nā pale o kou ʻōpū e kūʻē i kēia mau pathogens.
• SIBO (ʻO ka ulu nui ʻana o ka bacteria i loko o ka ʻōpū liʻiliʻi): He ʻano dysbiosis kēia e kū mai ana i loko o kou ʻōpū liʻiliʻi. ʻO ke ʻano kēia, ulu nui kekahi mau ʻano bacteria ma laila, hoʻohana i nā kumuwaiwai he nui, a hana i nā huahana he nui. I kekahi manawa, hiki i ka bacteria mai kou ʻōpū nui ke neʻe i loko o kou ʻōpū liʻiliʻi a noho i kahi kūpono ʻole. Hiki ke hana ʻia kēia e ka neʻe lohi ʻana o ka ʻōpū.
• IBD (Maʻi ʻōpū mumū):He hui kēia o nā kūlana autoimmune e hoʻopilikia i kou ʻōpū. ʻO ka ulcerative colitis , microscopic colitis , a me ka maʻi Crohn kekahi o lākou. ʻO ka Gut dysbiosis kekahi o nā pae hoʻohālikelike i hoʻohana ʻia e ʻike ai i ka IBD. ʻAʻole maopopo i nā kānaka noiʻi ka mea hea o nā mea ʻelua e hele mua mai, akā ʻike lākou ua pili nā kūlana ʻelua a hāʻawi kekahi i kekahi, e hoʻonui ana i ka ʻino.
• Atherosclerosis: Hoʻonui kekahi mau bacteria ʻōpū i nele i ka pono i kou pilikia o ka maʻi cardiovascular ma ka hana ʻana i kahi huahana i kapa ʻia ʻo trimethylamine N-oxide (TMAO) . Hōʻiliʻili kēia huahana i loko o kou mau aʻa a hāʻawi i ka atherosclerosis , a i ʻole ka mānoanoa o nā paia o ke aʻa. ʻO kēia kekahi o nā mea e nānā ʻia e nā hoʻokolohua koko puʻuwai i ka wā e hoʻoholo ai i kou pilikia o ka maʻi coronary artery (CAD) .

Nā kūlana ʻē aʻe e pili pono ʻole ana paha

Eia kekahi mau pilikia ʻē aʻe i pili pono ʻole paha i ka dysbiosis:

• Nā maʻi ʻaleka
• Hopohopo
• Asthma
• ʻAutism
• ʻO ka maʻi luhi mau loa (CFS)
• Ka maʻi ʻaʻai kolona
• Maʻi diabetes
• Kaumaha
• Maʻi ake momona
• ʻO ka maʻi ʻōpū huhū (IBS)
• Ka maʻi ʻaʻai ate
• ʻO ka sclerosis lehulehu (MS)
• Nā maʻi neurodegenerative
• Momona
• Ka maʻi ʻaʻai pancreatic
• ʻO ka ʻāʻī rheumatoid (RA)

He aha nā hōʻailona e hōʻike mai ana he pilikia koʻu me kaʻu microbiome ʻōpū?

ʻO nā hōʻailona maʻamau o ka dysbiosis gut:

• ʻEha kinoea a me ke kinoea
• ʻŌpū pehu
• ʻO ka ʻai ʻana maikaʻi ʻole
• ʻEha ʻōpū haʻahaʻa
• Ka maʻi pākī
• Ka paʻa ʻana o ka ʻōpū

Hiki ke hoʻāʻo ʻia kēia olakino ʻōpū (Gut Microbiome)?

Hāʻawi ka nui o nā keʻena hoʻokolohua kalepa i nā pahu hoʻāʻo microbiome gut i nā mea kūʻai. Hiki iā ʻoe ke hoʻouna i kahi hāpana ʻōpala i kahi keʻena hoʻokolohua, a e hoʻouna lākou iā ʻoe i kahi hōʻike me kahi wehewehe pōkole o ka haku mele ʻana o kāu mau microbes gut. Eia nō naʻe, ʻaʻole hoʻohana pinepine a ʻōlelo paha nā kauka lapaʻau i kēia mau hoʻokolohua.

ʻO ia no ka mea ʻaʻole mākou i ʻike nui e pili ana i nā ʻano microbes ʻōpū like ʻole a pehea lākou e hoʻopilikia ai i ko mākou olakino e hana i kahi hōʻike e like me kēia he mea pono. Nui nā noiʻi hoihoi e hana nei, akāHe lōʻihi ke ala e hele ai ma mua o ka hiki ʻana i kahi hoʻokolohua microbiome gut ke hāʻawi iā ʻoe i nā ʻōlelo aʻoaʻo olakino pilikino a kūpono hoʻi.

Pehea lā e mālama ai nā kauka i kēia?

Eia kekahi mau lāʻau lapaʻau no nā pilikia me kāu microbiota ʻōpū:

• ʻAi hoʻopau: He ʻai pōkole kēia. Ua hoʻolālā ʻia e hoʻokaʻawale i nā meaʻai e hoʻoulu ai i kāu mau hōʻailona gastrointestinal. ʻO kēia nā meaʻai a kou mau microbes gut e makemake ai e ʻai. Ke ʻai nui nā microbes i kēia mau meaʻai, hana lākou i nā huahana he nui. ʻO ia ke kumu e kū mai ai nā hōʻailona e like me ka pehu ʻana a me ka maʻi diarrhea. ʻO kahi ala e hōʻemi ai iā lākou, ʻo ia ka hānai ʻole ʻana iā lākou.
• Nā lāʻau antibiotic: Inā loaʻa iā ʻoe kahi maʻi a i ʻole ka ulu nui ʻana o kekahi mau bacteria i loko o kou ʻōpū, ʻo ka lāʻau maʻamau ka lawe ʻana i kahi papa o nā lāʻau antibiotic. Ke pau kēlā, hiki ke hoʻihoʻi ʻia kahi microbiome ʻōpū olakino. Akā, pono kekahi mau ʻōpū o ka poʻe i kahi kōkua iki e hoʻi ai i ke ala kūpono. Manaʻo paha nā kauka e lawe i nā mea hoʻohui e like me nā prebiotics a me nā probiotics e kōkua i ka hoʻihoʻi ʻana i kāu microbiome ʻōpū.
• Hoʻoili ʻōpala: ʻO kahi lāʻau lapaʻau e hiki ai ke hoʻihoʻi i ka microbiota ʻōpū i hōʻino nui ʻia he hoʻoili ʻōpala. Pili ia i ka hoʻoili ʻana i kahi hāpana o nā microbes mai kahi ʻōpū olakino i kahi ʻōpū maʻi. Ua ʻae ʻia i kēia manawa no ka mālama ʻana i nā maʻi C. diff kūʻē i ka antibiotic, e hana hou ana. Akā ke noiʻi nei nā mea noiʻi inā hiki ke hoʻohana ʻia ma ke ʻano he lāʻau lapaʻau no nā kūlana ʻē aʻe.

No laila, pehea lā kākou e mālama pono ai i kēia mau hoaaloha liʻiliʻi i loko o ko kākou ʻōpū (Gut Microbiome)? (Nā mea e hoʻomanaʻo ai)

Hiki i ka ʻai a me ke ʻano nohona olakino ke kōkua i ka hana ʻana i kahi microbiome ʻōpū olakino. Eia kekahi laʻana:

• E hoʻomaikaʻi i ke olakino o kou ʻōpū ma ke ʻai ʻana i nā meaʻai like ʻole mai nā mea kanu. E hoʻāʻo e ʻai i nā ʻano meaʻai like ʻole, e like me nā palaoa piha, nā mea kanu, a me nā huaʻai. Hāʻawi kēia i kāu mau microbes ʻōpū me ka nui o ka fiber a me nā micronutrients. Hoʻemi pū kēia mau meaʻai i ka mumū i loko o kou ʻōpū, kahi e hoʻopilikia ai i ke kaiapuni i loko. Hana nā meaʻai i hana ʻia a me nā meaʻai wikiwiki i ka ʻaoʻao ʻē aʻe.
• E hoʻāʻo i nā probiotics a me nā prebiotics. Hiki iā ʻoe ke loaʻa nā probiotics a me nā prebiotics mai nā mea hoʻohui a i ʻole mai ka meaʻai. ʻO nā probiotics nā microorganisms maikaʻi hiki iā ʻoe ke ʻai. Hiki ke lawe ʻia lākou ma ke ʻano he mea hoʻohui a i ʻole nā ​​​​meaʻai fermented a ʻae ʻia e noho ma kou colon. Hiki i kāu kauka ke kōkua iā ʻoe e koho i ka probiotic maikaʻi loa nāu. ʻO nā prebiotics nā fibers meaʻai e hānai i kāu bacteria ʻōpū maikaʻi.
• E akahele i ka wā e hoʻohana ai i nā lāʻau antibiotic. Aia kekahi mau manawa e pono maoli ai ʻoe e lawe i nā lāʻau antibiotic, akā aia kekahi mau manawa ʻaʻole ʻoe e lawe maoli. ʻO ka hoʻohana nui ʻana i nā lāʻau antibiotic i waena o ka heluna kanaka e alakaʻi ana i ke kūʻē ʻana i nā lāʻau antibiotic . I loko o ke kanaka, hiki i kēia ke pepehi i kāu bacteria maikaʻi me nā bacteria maikaʻi ʻole. I kekahi manawa hiki i kēia ke hoʻopilikia i ke kaulike o kāu microbiome ʻōpū, e ʻae ana i nā ʻano bacteria hewa e ulu hou.

He kumuhana wela ke kumuhana o ka microbiome o ka ʻōpū i ke kaiāulu lapaʻau a me ke olakino i kēia mau lā, a he mea maʻalahi ke ʻike i ke kumu. Me he mea lā he mau lālā ko kēia mau mea liʻiliʻi ma ke kino holoʻokoʻa, no laila he mea hiki paha iā lākou ke paʻa i ke kī i ka hoʻomaopopo ʻana a me ka mālama ʻana i kekahi o nā maʻi paʻakikī loa.

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I ka hoʻomau ʻana o ka noiʻi, ua manaʻolana a akahele hoʻi nā kauka. ʻO ka nui o kā mākou aʻo ʻana, ʻo ka nui o kā mākou ʻike ʻana i ka nui o nā mea e pono ai mākou e aʻo. Akā, ʻo ka mea a mākou e aʻo ai, e hoʻi ana hoʻi i ka hōʻoia ʻana i kekahi o kā mākou mau loina olakino kahiko loa. ʻO ke kikoʻī: ʻO ka ʻai olakino a piha ka mea nui i kahi ʻōpū olakino. No laila, mai poina e noʻonoʻo e pili ana i kēia mau hoaaloha liʻiliʻi i loko o kou ʻōpū a hoʻomaʻamaʻa i nā ʻano olakino maikaʻi!

ʻO ka microbiome ʻōpū, ke olakino ʻōpū, nā microbes, ka ʻai ʻana, ka palekana, nā probiotics, dysbiosis