Manaʻo pinepine ʻoe i ke kinoea? Manaʻo ʻoe ua piha ʻoe? Loaʻa iā ʻoe kekahi manawa ka ʻeha ʻōpū ʻē? Ua ʻike anei ʻoe ʻo ke kumu o kēia mau mea āpau he mau mea liʻiliʻi e noho ana i loko o kou ʻōpū i hiki ʻole iā mākou ke ʻike? ʻO ka ʻoiaʻiʻo, ʻo loko o ko mākou ʻōpū he honua liʻiliʻi ʻē aʻe. I kēia lā, ke kamaʻilio nei mākou e pili ana i kēia honua liʻiliʻi he mea nui loa no ko mākou olakino, ʻo ia ka 'Gut Microbiome'.
He aha kēia Gut Microbiome?
I ka ʻōlelo maʻalahi, ʻo ka hōʻiliʻili ʻana o nā microorganism e noho ana i loko o kou ʻōpū ka mea a mākou e kapa nei ʻo 'Gut Microbiome'. E noʻonoʻo i kahi māla nani. Loaʻa i kēlā māla nā ʻano lāʻau, nā pua, a me nā mea kanu āpau. A pēlā nō hoʻi kēia honua liʻiliʻi i loko o ko kākou ʻōpū. He trilliona o nā microorganism. I waena o lākou, ʻo nā mea nui he bacteria. Akā aia pū kekahi mau virus, fungi, a me nā parasites.
ʻO ka mea kūikawā e pili ana i kēia, ʻo ia kou Gut Microbiome he mea kū hoʻokahi iā ʻoe . Ua like ia me kou manamana lima. Loaʻa mua i kahi pēpē kēia mau microbes mai ko lākou makuahine, i ka wā e hānau ʻia ai lākou a i ka wā e hānai waiū ai lākou. A laila, hoʻohui ʻia nā microbes hou i ko mākou kino mai nā mea e like me ka meaʻai a mākou e ʻai ai a me ke kaiapuni a mākou e noho nei. Akā i ka manawa like, hiki ke luku ʻia kēia mau microbes maikaʻi e kekahi mau mea.
No ke aha he mea nui kēia iā mākou?
He pilina symbiotic ko kākou me ka hapa nui o kēia mau microbes i loko o ko kākou ʻōpū. ʻO ia hoʻi, he pilina pōmaikaʻi like ia. Hāʻawi mākou iā lākou i kahi e noho ai a me ka meaʻai, a ma ka uku, hana lākou i nā lawelawe koʻikoʻi he nui no ko kākou kino. Eia kekahi, kōkua pū kēia mau microbes maikaʻi i ka kaohi ʻana i nā microbes ʻino a hoʻoulu i nā maʻi e komo i loko o ko kākou kino.
E noʻonoʻo hou i kāu māla. Hāʻawi nā mea kanu maikaʻi i loko o kēlā māla iā ʻoe i ka meaʻai momona a me nā lāʻau lapaʻau. Ke olakino ka māla, olakino pū ʻoe. Akā inā lilo ka lepo i mea ʻilihune, inā ulu nā nāhelehele, a inā komo mai nā mea ʻino, e luku ʻia ka māla holoʻokoʻa, ʻeā? Pēlā nō ko kākou Gut Microbiome.
He aha ka hana a kēia mau hoaaloha i loko o ko kākou ʻōpū?
Hana pū kēia mau microbes me nā ʻōnaehana he nui o ko kākou kino. Wahi a kekahi mau kauka ua like ia me kekahi ʻano kino ʻē aʻe i loko o ko kākou kino. E nānā kākou i kekahi o nā hana a kēia mau microbes e hana ai.
| ʻŌnaehana kino | He aha ka mea i hana ʻia a me kona mea nui |
|---|---|
| ʻŌnaehana hoʻoheheʻe | Kōkua ia i ka wāwahi ʻana i nā kalapona paʻakikī a me ka fiber i hiki ʻole i ko mākou kino ke ʻeli iā ia iho. Hoʻopuka ia i nā huaora koʻikoʻi e like me ka Vitamin B1, B9, B12, a me ka Vitamin K. Inā nalowale kēia mau mea, hiki iā mākou ke loaʻa nā pilikia olakino nui. |
| ʻŌnaehana pale kino | Ua aʻo ʻia ko kākou ʻōnaehana pale kino e ʻike "he hoaaloha maikaʻi kēia, he ʻenemi ʻino kēia." Ke kaua nei ia a kāohi i nā huakini e hoʻoulu ai i nā maʻi e komo i loko o ko kākou kino. Hoʻemi kēia i ke alapine o ka maʻi. |
| ʻŌnaehana nerve | Ua ʻike anei ʻoe aia kahi pilina pololei ma waena o ko kākou ʻōpū a me ko kākou lolo? Kāhea mākou i kēia ʻo 'gut-brain axis'. Kōkua kekahi mau bacteria i ka hana ʻana i nā neurotransmitters e like me ka serotonin, ka mea e hoʻopilikia i ko kākou ʻano. Hiki i kēia ke hoʻopilikia i ko kākou olakino noʻonoʻo. |
| ʻŌnaehana endocrine (nā hormones) | Hoʻopuka nā pūnaewele i loko o ko kākou ʻōpū i nā hormones. Hoʻomalu kēia mau hormones i ko kākou pae kō koko, ka pōloli, a me nā manaʻo o ka māʻona. ʻO ka hopena, hiki i ke kaulike o kēia mau microbes ke hoʻopilikia i nā maʻi e like me ka maʻi diabetes a me ka momona. |
He aha inā e nalowale ke kaulike o kēia Gut Microbiome?
Ke hoʻopilikia ʻia ke kaulike o kēia mau microorganism, ʻo ia hoʻi, e emi ana ka bacteria maikaʻi a e hoʻonui ana ka bacteria ʻino, kapa mākou i kēia ma ke ʻano lapaʻau he "dysbiosis." Hiki ke hana ʻia kēia ma nā ʻano nui ʻekolu:
- Ua hoʻemi ʻia ka nui o nā bacteria maikaʻi a pono hoʻi.
- ʻO ka hoʻonui ʻia o ka nui o nā bacteria ʻino e hiki ke hoʻoulu i nā maʻi.
- ʻO ka nalowale holoʻokoʻa o ke ʻano like ʻole a me ke kaulike o nā microorganism.
Ke hoʻomaka kekahi o kēia mau mea ʻekolu, hoʻomaka nā mea ʻelua ʻē aʻe e hana. Ma kahi ʻaʻohe bacteria maikaʻi, hiki i nā bacteria ʻino ke lawe maʻalahi i luna.
He aha nā mea e hoʻopilikia ai i kēia kaulike?
1. ʻO ka meaʻai a mākou e ʻai ai
E like me kā mākou māla, pono nō hoʻi kēia mau microorganism i ka meaʻai maikaʻi.ʻO nā meaʻai waiwai i ka fiber e like me nā mea kanu, nā huaʻai, nā legumes, a me nā palaoa piha nā meaʻai punahele a kēia mau bacteria maikaʻi. Ke ʻai lākou i kēia mau mea, hoʻopuka lākou i nā mea e pono ai ko mākou kino.
Eia nō naʻe, ke ʻai mau mākou i nā meaʻai i hana ʻia me ke kō, ka momona, a me nā mea hana i hana ʻia, hānai mākou i nā bacteria ʻino. Ua like ia me ka hoʻohui ʻana i ka mea make i kāu māla ma kahi o ka hoʻomomona ʻana.
2. Nā kemika a me nā lāʻau lapaʻau
ʻO ka waiʻona, nā cigarette, a me nā mea ʻawahia o ke kaiapuni e hōʻino i kēia mau bacteria maikaʻi. ʻO nā antibiotics ma ke ʻano kūikawā he mea nui ia. Pepehi nā antibiotics i nā bacteria. Akā, ʻaʻole lākou e hoʻokaʻawale ma waena o nā bacteria maikaʻi a me nā bacteria maikaʻi ʻole. No laila, ʻo ka hoʻohana ʻana i nā antibiotics i ka wā ʻaʻole pono ai hiki ke pepehi i kā mākou bacteria maikaʻi.
3. Ka neʻe ʻana o ka ʻōpū (Motility)
He kuleana ko kou neʻe ʻana o ka ʻōpū. Inā wikiwiki loa ia (e like me ka maʻi diarrhea), ʻaʻohe manawa o nā microbes e hana ai i kā lākou hana. A inā lohi loa ia (e like me ka constipation), hiki i nā bacteria ʻino ke ulu nui.
Nā Maʻi i Hoʻokumu ʻia e nā Pilikia i loko o ka Gut Microbiome
Aia kekahi mau maʻi e pili pololei ana a pili ʻole hoʻi i ke kaulike ʻole o kēia mau microorganism.
| Nā maʻi pili pololei | Nā maʻi e pili pono ʻole ana |
|---|---|
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Pehea e ʻike ai inā he pilikia me kaʻu Gut Microbiome?
Inā loaʻa iā ʻoe nā hōʻailona e like me kēia mau pinepine, hiki paha ke lilo i kahi kaulike ʻole i loko o kāu microbiome ʻōpū.
- ʻO ke kinoea a me ka ʻeha o ka ʻōpū
- Hoʻopiha i ka ʻōpū
- ʻAʻai ʻole
- ʻEha ʻōpū haʻahaʻa
- Ka maʻi kahe a i ʻole ka paʻa ʻana o ka ʻōpū
ʻO ka mea nui loa, mai hilinaʻi i nā 'Gut Microbiome test kits' i loaʻa ma ka pūnaewele e ʻike iā ʻoe iho. ʻAʻole pono nā hopena o kēia mau hoʻokolohua i ke olakino. Inā hoʻomau ʻoe i kēia mau hōʻailona, ʻoi aku ka maikaʻi o ke kipa ʻana i kāu kauka no ka ʻōlelo aʻo.
Pehea e mālama ai i ke olakino o kaʻu microbiome gut?
ʻAʻole kēia he mea nui a paʻakikī paha. ʻO ka mea nui, ʻo ia ka hahai ʻana i kahi nohona olakino.
1. E ʻai i ka meaʻai olakino: E ʻai i ka meaʻai momona i ka fiber, nā ʻano mea kanu like ʻole, nā huaʻai, nā legumes, a me nā palaoa piha (e like me ka laiki ʻeleʻele a me ka oatmeal). ʻO kēia nā meaʻai maikaʻi loa no nā bacteria maikaʻi i loko o kou ʻōpū. E hōʻemi i kāu ʻai ʻana i ke kō, ka ʻaila, a me nā mea ʻono hana i ka hiki.
2. Probiotics a me Prebiotics: He mau bacteria ola maikaʻi nā Probiotics. Loaʻa lākou i loko o ka yogurt a me nā meaʻai i hoʻoulu ʻia me ka waiū ʻole. ʻO nā Prebiotics nā fibers e hānai ana i kēia mau bacteria maikaʻi. Nui lākou i nā mea e like me ka maiʻa, nā līki, a me ke kālika. Inā pono, hiki iā ʻoe ke lawe i kēia mau mea ma ke ʻano he mau mea hoʻohui, e like me ka ʻōlelo a kāu kauka.
3. Nā lāʻau antibiotic me ke akahele: E hoʻohana wale iā lākou inā i kuhikuhi ʻia e ke kauka , a no ka manawa i kuhikuhi ʻia. E hoʻōki i ka maʻamau o ka hele ʻana i ka hale kūʻai lāʻau a noi i nā lāʻau antibiotic no ke anu liʻiliʻi. Ke pepehi nei ʻoe i kāu mau hoaaloha maikaʻi loa.
Nui nō ka noiʻi e hana ʻia nei e pili ana i ka Gut Microbiome. Akā, ʻo ka mea a kākou i ʻike mua ai, ʻo ka ʻai kūlohelohe a waiwai i ka fiber a ko kākou mau kūpuna i hahai ai he mea nui ia no ke olakino o ko kākou ʻōpū. No laila, ʻo ka mālama pono ʻana i kēia mau hoaaloha liʻiliʻi i loko o kou ʻōpū he mea hoʻopukapuka maikaʻi loa ia no kou olakino holoʻokoʻa.
Leka Lawe-Home
- He mau triliona o nā microorganism i loko o kou ʻōpū e kōkua iā ʻoe e olakino. Ua kapa ʻia ʻo ia ʻo Gut Microbiome.
- ʻO ka ʻai ʻana i nā ʻano mea kanu like ʻole, nā huaʻai, a me nā meaʻai waiwai i ka fiber e hānai i kēia mau microbes maikaʻi.
- E hōʻemi i nā meaʻai kō, ʻaila, a me nā meaʻai i hana ʻia i ka hiki. Hānai lākou i nā microbes maikaʻi ʻole.
- Mai hoʻohana i nā lāʻau antibiotic me ka ʻole o ke aʻo ʻana a ke kauka.
- Inā loaʻa pinepine iā ʻoe ke kinoea, ka pehu ʻana, a i ʻole nā ʻeha ʻē aʻe o ka ʻōpū, mai mālama ponoʻī a e ʻike i kāu kauka.
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