Kodi mumamvanso kupweteka m'mimba mukakhala ndi mayeso omwe akubwera, mukayenera kupita ku kuyankhulana kuntchito, kapena mukakhala ndi vuto kunyumba? Kapena nthawi zina mumamva kukhuta popanda chifukwa ndipo mulibe chilakolako cha chakudya? Ambiri aife timaiwala izi, poganiza kuti ndi zachilendo, "Izi zimachitika chifukwa cha kupsinjika maganizo." Koma kodi mumadziwa kuti mavuto awa m'mimba mwanu akugwirizana mwachindunji ndi mavuto omwe ali m'maganizo mwanu, kutanthauza kupsinjika maganizo ndi nkhawa ? Iyi si nthano chabe. Pali kufotokozera kwakukulu kwa sayansi kumbuyo kwa izi. Lero, tiyeni tikambirane za kulumikizana kodabwitsa kumeneku pakati pa matumbo athu ndi ubongo wathu.
Kodi pali mgwirizano wotani pakati pa m'mimba ndi ubongo?
Mwachidule, matumbo athu ndi zinthu zambiri kuposa kungogaya chakudya. Ndi njira yovuta kwambiri. Ofufuza amatcha kuti "ubongo wathu wachiwiri." Kodi sizodabwitsa? Izi zili choncho chifukwa matumbo athu, kuyambira m'mero komwe timameza chakudya mpaka m'matumbo komwe timachita chimbudzi , ali ndi ukonde wa maselo amitsempha opitilira 100 miliyoni. Izi ndi zomwe timatcha Enteric Nervous System ( ENS) m'mawu azachipatala.
Monga momwe ubongo ndi msana zilili m'mutu mwathu, dongosolo la mitsempha m'matumbo mwathu lilinso ndi maselo a mitsempha ('Neurons') ndi ma neurotransmitters (' Neurotransmitters '). 'Neurotransmitters' awa ali ngati amithenga a mankhwala omwe amanyamula chidziwitso m'thupi lathu. Ichi ndichifukwa chake pali kulankhulana kosalekeza, kutanthauza, kukambirana, pakati pa ubongo wathu ndi dongosolo la m'matumbo. Kulumikizana kumeneku kumakhudza mwachindunji osati kokha kugaya chakudya, komanso momwe timaganizira komanso momwe timaganizira.
Kodi 'ubongo wachiwiri' uwu umagwira ntchito bwanji?
Dongosolo la mitsempha m'matumbo mwathu limayendetsa ntchito yathu yonse yogaya chakudya. Kuyambira kumeza chakudya, kutulutsa ma enzyme kuti chigayidwe, kuchigawa m'zigawo zing'onozing'ono, kulamulira magazi ofunikira kuti atenge michere m'magazi, ndipo potsiriza kuchotsa zinyalala m'thupi ngati ndowe, chilichonse chimayendetsedwa ndi ENS iyi.
Kwa nthawi yayitali, madokotala ankaganiza kuti mavuto amisala monga kuvutika maganizo ndi nkhawa ndi omwe amachititsa Irritable Bowel Syndrome (IBS) , vuto lomwe limayambitsa kupweteka m'mimba, kudzimbidwa, kudzimbidwa, ndi kutsegula m'mimba. Pali zoona zina pankhaniyi. Koma kafukufuku watsopano wapeza kuti zingakhale zosiyana.
Izi zikutanthauza kuti, ngati thanzi lathu la m'mimba silili bwino, lingakhudze mwachindunji thanzi lathu la maganizo, kusintha maganizo athu, komanso kutipangitsa kukhala okwiya komanso achisoni.
Chidziwitso chimasinthidwa pakati pa matumbo ndi ubongo kudzera mu dongosolo lamanjenje ndi mahomoni. Palinso mgwirizano wamphamvu pakati pa mabakiteriya opindulitsa m'matumbo athu (gut microbiome) ndi chitetezo chathu chamthupi. Zonsezi pamodzi zimakhudza thanzi lathu lonse la maganizo. Tsopano zapezeka kuti mavuto okhudzana ndi izi akhoza kukhala okhudzana ndi matenda monga `(Parkinson's)` ndi `(Alzheimer's)`.
Mavuto a m'mimba chifukwa cha kupsinjika maganizo
Mukakhala ndi mantha, nkhawa, kapena kupsinjika maganizo, thupi lanu limatulutsa mahomoni ndi mankhwala. Izi zimakhudza mwachindunji dongosolo lathu logaya chakudya. Izi zitha kuwononga mabakiteriya abwino omwe amakhala m'matumbo athu ndikuthandizira kugaya chakudya. Zingachepetsenso kupanga ma antibodies m'thupi. Kusalinganika kwa mankhwala kumeneku kungayambitse zizindikiro zosiyanasiyana za m'mimba.
| Zizindikiro zodziwika bwino | Kufotokozera kosavuta |
|---|---|
| Kusagaya bwino chakudya | Kumva kulemera ndi kusasangalala m'mimba popanda kugaya chakudya. |
| Kusokonezeka m'mimba ndi kutsegula m'mimba | Kupsinjika maganizo kumapangitsa kuti matumbo azigwira ntchito mwachangu komanso kumayambitsa kutupa. |
| Matenda a m'mimba okwiya (IBS) | Kupweteka m'mimba, kudzimbidwa, kudzimbidwa, ndi kutsegula m'mimba zimasinthasintha. Izi zitha kukulitsidwa ndi nkhawa. |
| Kudzimbidwa | Kupsinjika maganizo kumachedwetsa matumbo ndipo kumavuta kuchita chimbudzi. |
| Kutaya chilakolako cha chakudya kapena njala yambiri | Anthu ena safuna kudya chifukwa cha nkhawa, ena amaona kuti akudya kwambiri. |
| Kusanza | Kumva ngati kusanza. |
Ndiye kodi tingatani kuti tisunge thanzi labwino la m'mimba?
Pali zinthu zosavuta zomwe mungachite kuti muthetse mavutowa ndikukonza thanzi lanu la m'mimba ndi m'maganizo.
1. Lolani chakudya kuti chigayidwe bwino
Mukadya chakudya, ndikofunikira kwambiri kuti thupi lanu likhale lomasuka komanso lodekha kuti ligaye bwino. Apa ndi pamene madzi am'mimba ofunikira kuti chakudya chigaye bwino amapangidwa bwino. Madzi amenewa amathandiza thupi kuyamwa mavitamini, mchere, ndi michere m'zakudya zomwe timadya.
2. Samalani ndi zomwe mumadya ndi kumwa.
Pali mwambi wakuti 'Ndiwe chimene umadya' . Ndi zoona. Idyani chakudya chopatsa thanzi komanso chopatsa thanzi momwe mungathere. Pewani zakudya zopanda thanzi, kutanthauza mpunga wokazinga , womwe ndi wamafuta komanso wokometsera. Ngati mukumva njala mukakhala panja, sungani china chake monga zipatso kapena granola bar pafupi. Komanso, mukamadya, yesani kusangalala ndi chakudya chanu osaonera TV kapena kugwiritsa ntchito foni yanu.
3. Musaiwale kuchita masewera olimbitsa thupi.
Kuchita masewera olimbitsa thupi tsiku lililonse nthawi zina kumakhala kovuta. Koma khalani ndi chizolowezi chochita zinthu zosavuta monga kuyenda kapena kuthamanga kwa mphindi zosachepera 30 patsiku. Kuchita masewera olimbitsa thupi sikuti kumangochepetsa nkhawa zanu, komanso kumawonjezera thanzi lanu la thupi komanso la maganizo.
4. Imwani madzi ambiri.
Yesetsani kumwa magalasi osachepera 6-8 a madzi patsiku. Izi zidzakuthandizani kugaya chakudya komanso zimathandiza kwambiri pa thanzi lanu lonse.
5. Pemphani thandizo ngati pakufunika thandizo.
Ngati mukuvutika kuthana ndi nkhawa zanu nokha, musazengereze kupita kwa dokotala wa banja lanu kuti akupatseni upangiri . Mungafunike upangiri. Si chinthu chochititsa manyazi.
Zakudya zabwino pa thanzi la m'mimba ndi m'maganizo
Pansipa pali zakudya zina zomwe zimathandiza kuti m'mimba mwanu mukhale ndi thanzi labwino komanso zothandiza pa thanzi lanu la maganizo.
| Mtundu wa chakudya | N’chifukwa chiyani zimenezo n’zofunika? | Izi ndi zakudya zodziwika bwino. |
|---|---|---|
| Ulusi | Zimathandiza kukumbukira bwino komanso kukhala ndi maganizo abwino. Zimathandiza kukula kwa mabakiteriya abwino m'matumbo. | Nyemba monga nandolo, nyemba zobiriwira, oats, mtedza, chokoleti chakuda, zipatso ndi ndiwo zamasamba. |
| Vitamini D | Amalamulira bwino mabakiteriya m'matumbo ndipo amachepetsa kutupa m'mimba. | Mazira a yolk, nsomba zamafuta monga salimoni, mackerel, madzi a lalanje, mkaka wokhala ndi vitamini D wowonjezera. |
| Mapuloteni | Zimaletsa kukula kwa mabakiteriya oipa m'matumbo ndipo zimathandiza kupanga hormone yotchedwa serotonin yomwe imawonjezera kusangalala. | Mazira, mkaka, yogati, ng'ombe, nkhuku, nsomba, broccoli, oats, mtedza. |
| Omega-3s | Amachepetsa cholesterol, amawongolera kukumbukira ndi ntchito ya ubongo. | Nsomba zamafuta monga walnuts, mbewu za fulakesi, salimoni, sardines, ndi mackerel. |
Uthenga Wopita Nawo Kunyumba
- Pali mgwirizano wamphamvu kwambiri pakati pa matumbo anu ndi ubongo wanu. M'mimbamo amatchedwanso "ubongo wathu wachiwiri."
- Kupsinjika maganizo ndi nkhawa zanu zingayambitse zizindikiro zenizeni zakuthupi, monga kusokonezeka m'mimba ndi kusadya bwino.
- Kudya zakudya zabwino, kuchita masewera olimbitsa thupi nthawi zonse, kumwa madzi ambiri, komanso kuthana ndi nkhawa ndikofunikira kwambiri pa thanzi lanu la m'mimba komanso la maganizo.
- Ngati mukuvutika kuthana ndi mavuto amenewa nokha, musaope kulankhula ndi dokotala wanu za vutoli.
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