Nkhani Yachinsinsi Pakati pa M'mimba Mwanu ndi Ubongo (Kulumikizana kwa M'mimba ndi Ubongo) - Tiyeni Tikambirane Izi!

Kodi mudamvapo za "kulankhula m'mimba"? Kapena mumamva ngati muli ndi "agulugufe m'mimba mwanu" pamene chinthu chabwino chikubwera? Mofananamo, chinthu chovuta chikachitika, mumanena kuti "mimba yanu ikusiyani." Zonsezi zimachitika chifukwa cha kugwirizana kodabwitsa pakati pa ubongo wathu ndi matumbo athu, kapena dongosolo lathu logaya chakudya. Awiriwa amalankhulana nthawi zonse.

N’chifukwa chiyani pali mgwirizano wamphamvu pakati pa matumbo ndi ubongo?

Taganizirani izi motere: ubongo wathu ndi matumbo athu zili ngati mabwenzi apamtima . Amalankhulana nthawi zonse. Amalankhulana mauthenga osati okhudza zomwe timadya ndi kumwa zokha, komanso za momwe timamvera chisangalalo, chisoni, ndi mantha. Ndipotu, chidziwitso chochuluka chimasinthidwa pakati pa ubongo wathu ndi matumbo kuposa dongosolo lina lililonse m'thupi lathu. Kodi sizodabwitsa? Matumbo athu, kapena dongosolo la kugaya chakudya, akuti ali ndi maselo ambiri amitsempha kunja kwa ubongo.

Nanga, n’chifukwa chiyani pali mgwirizano waukulu pakati pa ziwirizi? Mwachidule, cholinga chake ndi kutithandiza kukhala ndi moyo. Mukudziwa kufunika kwa chakudya chomwe timadya pa thupi lathu lonse. Kuyambira kale, anthu akhala akupeza zakudya zosiyanasiyana. Choncho, matupi athu amafunikira "dongosolo labwino la alamu" kuti atsimikizire kuti akupeza zakudya zoyenera, kuti azindikire mwachangu pamene tadya chinthu cholakwika, kapena kuti asiye kugaya chakudya kwakanthawi.

"Belu" ili limakhudzanso gawo la ubongo wathu lomwe limalamulira malingaliro. Taganizirani izi, chinthu choipa chikakuchitikirani, chimasunga kukumbukira m'maganizo mwanu kuti chitsimikizire kuti sichidzachitikanso. Mofananamo, malingaliro angapangitse kuti malingaliro athu a m'mimba akhale amphamvu kwambiri. Ndipo, malingaliro amphamvu a m'mimba amatha kuwonjezera kupsinjika kwathu ndi mayankho amalingaliro. Zili ngati kuzungulira kwa mobwerezabwereza, makamaka pakati pa ubongo ndi matumbo.

Kodi ubale umenewu umakhudza zinthu zotani m'thupi lathu?

Tsopano tiyeni tiwone mtundu wa zinthu zomwe kukambirana kumeneku pakati pa ubongo ndi m'mimba kumakhudza m'thupi lathu. Kafukufuku akusonyeza kuti kulumikizana kumeneku kumakhudza izi:

• Njala ndi kukhuta
• Zokonda ndi zokhumba za chakudya
• Kusamvana ndi chakudya komanso kusalolerana nacho
• Kuyenda kwa m'mimba
• Kugaya chakudya
• Kagayidwe kachakudya
• Maganizo
• Khalidwe
• Kupsinjika maganizo
• Kumva ululu
• Zinthu monga luso loganiza bwino komanso kusamala ('ntchito yozindikira')
• Chitetezo chamthupi

Ndi machitidwe ati omwe amagwirizana ndi kulumikizana kwa m'mimba ndi ubongo?

Madokotala akamalankhula za kulumikizana kwa m'mimba ndi ubongo, amatcha "Gut-Brain Axis".Zili ngati netiweki ya mitsempha yomwe imalumikiza ubongo ndi matumbo, kunyamula mauthenga. Komabe, dongosolo la mitsempha ili siligwira ntchito lokha. Limagwira ntchito bwino kwambiri ndi dongosolo lathu la endocrine, lomwe limapanga mahomoni (mahomoni awa amatiuza zinthu monga njala, kukhuta, ndi kupsinjika), komanso ndi chitetezo chathu chamthupi (chomwe chimayankha moyenera matenda aliwonse kapena kuvulala m'matumbo).

Mu netiweki iyi, pali anthu angapo omwe amatenga gawo lofunika kwambiri pa kulumikizana kwa m'mimba ndi ubongo:

Ubongo pang'ono m'matumbo - Enteric Nervous System (ENS)

Kodi mukudziwa kuti mkati mwa dongosolo lathu logaya chakudya (`Gastrointestinal (GI) tract`), pali dongosolo lina la mitsempha lomwe limalamulira ntchito zake zogaya chakudya. Limatchedwa `Enteric Nervous System` (`ENS`) . Lili ndi maselo a mitsempha oposa 500 miliyoni! Izi zikutanthauza kuti, ili ndi dongosolo la mitsempha lovuta kwambiri kunja kwa ubongo wathu. Chinthu china chapadera cha izi ndichakuti limatha kugwira ntchito palokha popanda ubongo wathu komanso dongosolo lalikulu la mitsempha (`central nervous system`). Pachifukwa ichi, asayansi ena amalitchanso `ubongo wachiwiri`` .

ENS kwenikweni ndi gawo lapadera la dongosolo la mitsempha lodziyimira palokha lomwe limalamulira zochita za ziwalo zathu zamkati. Ngakhale kuti imagwira ntchito ngati gawo la dongosolo lonse la mitsempha lodziyimira palokha, imagwiranso ntchito payokha. Izi zikutanthauza kuti, imatha kusonkhanitsa chidziwitso chokhudza mikhalidwe yomwe ili mkati mwa matumbo, kukonza chidziwitsocho, ndikuyankha popanda kutumiza ku ubongo.

Njira yayikulu yolumikizirana - Vagus Nerve

Chigwirizano chachikulu pakati pa dongosolo la mitsempha (ENS) m'matumbo ndi ubongo wathu ndi mitsempha ya vagus . Iyi ndi imodzi mwa mitsempha 12 ya cranial yomwe imayamba mu chigaza chathu (cranium), imayenda m'thupi, ndikufalikira m'njira. Mitsempha ya vagus imanyamula chidziwitso chokhudza momwe zinthu zilili mkati mwa matumbo kuchokera ku ENS kupita ku ubongo. Poyankha, mitsempha yomweyi imanyamula zizindikiro zoyenda kuchokera ku ubongo kupita ku matumbo.

Zinthu zikasintha m'matumbo, mwachitsanzo, kusintha kwa mankhwala kapena kufika kwa chakudya, pamakhala ma reflex osiyanasiyana omwe amayatsidwa m'matumbo poyankha. Izi zimatchedwa vagal reflexes. Zina mwa izi zimayatsidwa mkati mwa ENS popanda kukhudza ubongo (intrinsic vagal reflexes). Zina zimayatsidwa ndi kulumikizana pakati pa ENS ndi dongosolo lapakati la mitsempha (extrinsic reflexes).

Mabwenzi ang'onoang'ono m'matumbo mwathu - microbiome ya m'matumbo

Izi zingakudabwitseni. Mabakiteriya omwe amakhala m'matumbo mwathu nawonso amagwira ntchito mu mgwirizano wa m'matumbo ndi ubongo! Inde, tizilombo toyambitsa matenda timenetiNdi iwo omwe amapanga, kapena kuthandiza kupanga, ambiri mwa mankhwala otumizira mauthenga ('neurotransmitters') omwe amanyamula mauthenga pakati pa matumbo ndi ubongo. Sikuti amangopanganso mankhwala ena omwe angakhudze ubongo kudzera m'magazi athu. Kenako, ubongo wathu ndi matumbo athu zimatha kusintha malo omwe tizilombo toyambitsa matenda timakhala, zomwe zimakhudza gulu lawo ('gut microbiome').

Kafukufuku waposachedwapa wasonyeza kuti kuphatikiza kwa tizilombo toyambitsa matenda m'matumbo kungagwirizane ndi matenda osiyanasiyana a mitsempha, mavuto a thanzi la maganizo, komanso matenda a m'mimba.

Matendawa ndi matenda omwe zizindikiro zimapitirira koma palibe chifukwa chomveka bwino chomwe chingapezeke. Mwachitsanzo, pali kugwirizana kwakukulu pakati pa anthu omwe ali ndi vuto la matumbo okwiya (IBS) ndi omwe ali ndi mavuto amisala monga nkhawa.

Ndi matenda ati omwe angagwirizane ndi mzera wa m'mimba ndi ubongo?

Kotero, ngati mzere uwu wa m'mimba ndi ubongo sukugwira ntchito bwino, kapena ngati pali vuto linalake, ndi matenda kapena zizindikiro ziti zomwe zingachitike? Onani mndandanda uwu:

• Matenda a m'mimba okwiya (IBS) ndi kudzimbidwa kapena kutsegula m'mimba
• Matenda amisala monga nkhawa ndi kuvutika maganizo
• Kupweteka pachifuwa kosakhala kwa mtima
• Matenda a m'mimba a ana
• Kusokonezeka kwa ntchito
• Kulephera kugwira ntchito bwino
• Kulephera kugwira ntchito kwa minofu ya m'mimba (Gastroparesis)
• Vuto la minofu ya m'chibwano (`Anismus`)
• Kupsinjika maganizo kosatha
• Kutopa kosatha
• Ululu wosatha
• Kusamva bwino kwa visceral
• Kunenepa kwambiri
• Matenda a neurodevelopment monga autism
• Matenda a neurodegenerative monga matenda a Parkinson
• Matenda opweteka okhudzana ndi mitsempha monga multiple sclerosis

Kodi madokotala amachita bwanji matenda ngati amenewa?

Kodi madokotala amachiza bwanji matenda omwe akuoneka kuti akukhudza matumbo ndi ubongo? Ndipotu, madokotala tsopano akuyamba kuyang'ana tizilombo toyambitsa matenda m'matumbo mwanu ('gut microbiome'`) akamachiza matenda amenewa.

Momwe mungachiritsire tizilombo toyambitsa matenda m'matumbo

Kafukufuku wa zinyama wasonyeza kuti kukhala ndi gulu la tizilombo toyambitsa matenda (`microbiota`) m'matumbo kungathandize kuchepetsa zizindikiro za matenda am'mimba, mitsempha, kutupa, komanso maganizo. Zotsatira zake zikusiyanabe pa momwe izi zingagwirire ntchito mwa anthu, koma n'zosangalatsa. Nazi njira zina zochizira tizilombo toyambitsa matenda m'matumbo:

• Ma Probiotics : Awa ndi mabakiteriya abwino omwe amapezeka mu zinthu monga yogati ndi zakudya zowiritsa.
• Mankhwala opha tizilombo : Nthawi zina amapha mabakiteriya oipa.
• Kuika tizilombo toyambitsa matenda m'matumbo (FMT) : Iyi ndi njira yatsopano. Ikuphatikizapo kulowetsa mabakiteriya abwino ochokera m'chimbudzi cha munthu wathanzi m'matumbo a munthu wodwala.

Chithandizo cha thupi ndi maganizo

Komanso, anthu omwe ali ndi matenda ena a m'mimba angapindule ndi chithandizo cha maganizo ndi katswiri wa mankhwala a khalidwe. Mankhwalawa angathandize kuchepetsa zizindikiro zosatha za m'mimba, kapena kukuthandizani kuphunzira kuthana nazo. Angathandizenso kuchepetsa nkhawa yanu yonse. Izi zitha kukhala zabwino m'matumbo anu. Zina mwa njirazi ndi izi:

• Chithandizo chopumula : Izi zimaphatikizapo kugwiritsa ntchito njira zosiyanasiyana kuti zikuthandizeni kupumula ndikuchepetsa kupsinjika kwanu kwachilengedwe. Mwachitsanzo, kupumula minofu pang'onopang'ono, kuwona zinthu m'maganizo, ndi nyimbo zotonthoza. Kafukufuku akusonyeza kuti njirazi zimakhala zothandiza kwambiri zikaphatikizidwa ndi chithandizo chamaganizo (CBT).
• Chithandizo cha Maganizo (CBT) : Cholinga cha chithandizochi ndikuthandiza anthu omwe ali ndi matenda am'mimba kusintha malingaliro awo, machitidwe awo, komanso momwe amamvera akakumana ndi ululu wakuthupi, komanso kupsinjika maganizo/maganizo ndi nkhawa.
• Maphunziro opumula m'mimba : Uku ndi kupumula kwakukulu komwe kumaphatikizidwa ndi malingaliro abwino okhudza ntchito ya m'mimba. Mwachitsanzo, kuyika manja anu pamimba, kumva kutentha, ndi kuganiza kuti mutha kulamulira mayendedwe anu am'mimba. Njirayi ingakhale yothandiza kwa anthu omwe amakumana ndi zizindikiro popanda kupsinjika koonekeratu.
• Kuyankha kwa Biofeedback: Mankhwalawa amaphunzitsa munthu momwe angalamulire momwe thupi lake limayankhira mwachibadwa. Mwachitsanzo, kuphunzira kulamulira kugunda kwa mtima kapena kutentha kwa thupi lanu pogwiritsa ntchito chipangizo chamagetsi. Kafukufuku wasonyeza kuti biofeedback, ikaphatikizidwa ndi njira zina zochepetsera nkhawa ndi zizindikiro, yabweretsa zotsatira zabwino paumoyo wa anthu omwe ali ndi matenda a m'mimba.

Kodi tingatani kuti tisunge mgwirizano wa m'mimba ndi ubongo kunyumba?

Ndiye, kodi tingatani kunyumba kuti tisunge mfundo yofunika kwambiri ya m'mimba ndi ubongo?

Njira yabwino kwambiri yosamalira thanzi la m'mimba mwanu tsiku ndi tsiku - komanso thanzi la ubongo wanu - ndikudya zakudya zopatsa thanzi komanso zopatsa thanzi . Njira ina yosamalira thanzi la ubongo wanu - komanso mwina thanzi la m'mimba mwanu - ndikuwongolera nkhawa zanu momwe mungathere. Muthanso kuyang'ana njira zothanirana ndi nkhawa panthawi yamavuto, komanso njira zochepetsera nkhawa pamoyo wanu watsiku ndi tsiku.

Ndi chakudya ndi zakumwa zamtundu wanji zomwe zili zabwino pa izi?

Lamulo labwino kwambiri loti muwongolere thanzi la m'mimba mwanu mwachibadwa ndikudya zakudya zosiyanasiyana, makamaka zipatso ndi ndiwo zamasamba . Zakudya zanu zikasiyanasiyana, m'mimba mwanu mumakhala ndi microbiome yambiri. Izi ndi zabwino pa thanzi lanu lonse la m'mimba. Zakudya zonse ndi zomera zimakhala ndi zakudya zambiri pa kalori iliyonse kuposa zakudya zokonzedwa. Izi zikutanthauza kuti palibe malo okwanira zakudya zopatsa thanzi, zotsekemera, ndi mafuta okhuta. M'malo mwake, timapeza zinthu monga:

• Ulusi wosungunuka ndi wosasungunuka : Zomera zambiri zimakhala ndi mitundu yonse iwiri ya ulusi. Izi zimathandiza kuwongolera mayendedwe athu am'mimba komanso zimapatsa chakudya tizilombo toyambitsa matenda topindulitsa (microbiota) m'matumbo mwathu. Tizilombo toyambitsa matenda timeneti, timadyetsa mkati mwa matumbo athu.
• Ma Prebiotic ndi ma probiotic : Ma Probiotic ndi mabakiteriya amoyo omwe amapezeka muzakudya zowiritsa monga yogurt ndi sauerkraut. Ma Prebiotic ndi mitundu ya ulusi ndi starch zovuta zomwe mabakiteriyawa amakonda kudya.
• Ma antioxidants : Ma antioxidants amenewa, omwe amapezeka mwachilengedwe mu zipatso ndi ndiwo zamasamba zosiyanasiyana, amathandiza kulimbana ndi ma free radicals m'thupi lathu komanso kupewa kutupa. Zakudya zosiyanasiyana zimakhala ndi mitundu yosiyanasiyana ya ma antioxidants.
• Zakudya zoletsa kutupaZakudya zonse zochokera ku zomera zimachepetsa kutupa chifukwa zimakhala ndi shuga wochepa, zowonjezera, ndi cholesterol yochepa. Izi zimathandiza kuti tizilombo toyambitsa matenda m'matumbo mwathu tizikhala osangalala.

Mwachidule, zomwe muyenera kukumbukira

Ubongo ndi m'matumbo mwanu zili ngati mabwenzi awiri apamtima, omwe nthawi zonse amalankhulana kudzera mu zizindikiro za mitsempha ndi mankhwala. Ali pafupi kwambiri kotero kuti aliyense amatha kumva ululu wa mnzake. Ngati muli ndi vuto lomwe limakhudza kugaya chakudya kapena mitsempha yanu, mwina dongosolo linanso limakhudzidwa. Madokotala tsopano amayang'ana matenda awa kuchokera mbali zonse ziwiri za m'mimba ndi ubongo. Mutha kuchita chimodzimodzi mwa kusamalira thanzi lanu la maganizo komanso thanzi lanu la m'matumbo. Chifukwa ziwirizi zimagwirizana!

Kulumikizana kwa m'mimba ndi ubongo, dongosolo la m'mimba, thanzi la maganizo, dongosolo la mitsempha, microbiome, zakudya, kupsinjika maganizo