Inkuru y'ibanga iri hagati y'amara yawe n'ubwonko (Guhuza hagati y'amara n'ubwonko) - Reka tuvuge kuri ibi!

Ese wigeze wumva "amagambo yo mu nda"? Cyangwa wumva ufite "ibinyugunyugu mu nda" iyo hari ikintu cyiza kigiye kubaho? Mu buryo nk'ubwo, iyo habaye ikintu kigoye, uravuga uti "inda yawe igiye kugusiga." Ibi byose mu by'ukuri biterwa n'isano itangaje iri hagati y'ubwonko bwacu n'amara yacu, cyangwa se uturemangingo tw'igogora. Aba bombi bahora bavugana.

Kuki hariho isano ikomeye hagati y'amara n'ubwonko?

Tekereza kuri ubu buryo: ubwonko bwacu n'amara yacu ni nk'inshuti magara . Bahora bavugana. Bahana ubutumwa atari gusa ku byo turya n'ibyo tunywa, ahubwo no ku byiyumvo byacu by'ibyishimo, agahinda, n'ubwoba. Mu by'ukuri, amakuru menshi ahanahana hagati y'ubwonko bwacu n'amara kurusha izindi ngingo zose mu mubiri wacu. Ese ibyo ntibitangaje? Bivugwa ko amara yacu, cyangwa sisitemu y'igogora, ifite umubare munini w'uturemangingo tw'imitsi hanze y'ubwonko.

None se, kuki hari isano ikomeye hagati y’ibi byombi? Mu magambo make, byagenewe kudufasha kubaho. Uzi akamaro k’ibiryo turya ku mubiri wacu wose. Kuva kera, abantu bagiye babona ibiryo bitandukanye. Bityo, imibiri yacu yari ikeneye "uburyo bwiza bwo gutanga amakuru" kugira ngo imenye neza ko ibona intungamubiri zikwiye, imenye vuba igihe twariye ikintu kibi, cyangwa ihagarike igogora ry’ibiryo igihe gito.

Iyi "système bell" ikubiyemo kandi igice cy'ubwonko bwacu kigenzura amarangamutima. Tekereza kuri ibi, iyo ikintu kibi kikubayeho, kibika urwibutso mu mutwe wawe kugira ngo umenye neza ko kitazongera kubaho ukundi. Mu buryo nk'ubwo, amarangamutima ashobora gutuma amarangamutima yacu arushaho gukomera. Kandi, amarangamutima akomeye ashobora kongera imihangayiko n'amarangamutima yacu. Ni nk'uruziga rugenda rugaruka, cyane cyane hagati y'ubwonko n'amara.

Ni ibihe bintu iyi mibanire igira ingaruka ku mibiri yacu?

Noneho reka turebe ubwoko bw'ibintu iki kiganiro hagati y'umutima n'ubwonko bigira ingaruka ku mibiri yacu. Ubushakashatsi bwerekana ko iyi sano igira ingaruka kuri ibi bikurikira:

• Inzara n'inyota
• Ibyo ukunda n'ibyo wifuza ku biribwa
• Kutabasha kwihanganira ibiryo no kutabyihanganira
• Uburyo amara agenda
• Igogora
• Ihinduka ry'umubiri
• Amarangamutima
• Imyitwarire
• Urwego rw'imihangayiko
• Kumva ububabare
• Ibintu nk'ubushobozi bwo gutekereza no kwita ku bintu ('Imikorere yo gutekereza')
• Ubudahangarwa bw'umubiri

Ni izihe gahunda zigira uruhare muri ubu buryo bwo guhuza amara n'ubwonko?

Iyo abaganga bavuze kuri iyi sano y'amara n'ubwonko, bayita "Gut-Brain Axis".Ni nk'urusobe rw'imitsi ihuza ubwonko n'amara, ikajyana ubutumwa hirya no hino. Ariko, iyi mitsi ntikora yonyine. Ikorana cyane na sisitemu yacu y'imisemburo, ikora imisemburo (iyi misemburo itubwira ibintu nko gusonza, guhaga, no guhangayika), ndetse na sisitemu yacu y'ubudahangarwa bw'umubiri (ihangana neza n'ubwandu cyangwa igikomere icyo ari cyo cyose mu mara).

Muri uru rusobe rw'abantu, hari abantu benshi bagira uruhare runini mu guhuza amara n'ubwonko:

Ubwonko buto mu mara - Sisitemu y'imitsi yo mu nda (ENS)

Ese wari uzi ko mu buryo bwacu bwo gusya ('Gastrointestinal (GI) tract'), hari uburyo butandukanye bwo gusya bugenzura imikorere yabwo. Bwitwa 'Enteric Nervous System' ('ENS') . Bufite uturemangingo tw'imitsi turenga miliyoni 500! Bivuze ko ubu buryo bugoye cyane bwo gusya butari ubwo mu bwonko bwacu. Ikindi kintu cyihariye cy'ubu buryo ni uko bushobora gukora butari mu bwonko bwacu n'ubwonko bwacu bunini ('central nervous system'). Kubera iyo mpamvu, bamwe mu bahanga mu bya siyansi nabo babwita "ubwonko bwa kabiri" .

Mu by’ukuri, ENS ni igice cyihariye cy’imitsi ikora ku buryo butunguranye igenzura ibikorwa by’ingingo zacu z’imbere. Nubwo ikora nk’igice cy’imitsi ikora ku buryo butunguranye, inakora ku giti cyayo. Ni ukuvuga ko ishobora gukusanya amakuru yerekeye imiterere y’amara, igatunganya ayo makuru aho, kandi igasubiza ntayohereze mu bwonko.

Inzira nyamukuru y'itumanaho - Vagus Nerve

Isano nyamukuru iri hagati y’urusobe rw’imitsi rwavuzwe haruguru (ENS) n’ubwonko bwacu ni umutsi w’inyuma . Uyu ni umwe mu mitsi 12 yo mu mutwe (imitsi y’inyuma) itangirira mu gahanga kacu (cranium), ikagenda mu mubiri, hanyuma igatangira mu nzira. Umutsi w’inyuma ni wo utwara amakuru yerekeye imiterere y’imyakura kuva kuri ENS kugera mu bwonko. Mu gusubiza, uyu mutsi umwe utwara ibimenyetso by’imyakura biva mu bwonko bijya mu mara.

Iyo imiterere y'amara ihindutse, urugero, impinduka za shimi cyangwa ibyo kurya bigeze, hari uburyo butandukanye bwo gukora ibintu mu mara bukoreshwa. Ubwo buryo bwitwa uburyo bwo gukora ibintu mu mara. Bumwe muri ubwo buryo bukoreshwa muri ENS butinjije ubwonko (intrinsic vagal reflexes). Ubundi bukoreshwa no kuvugana hagati ya ENS n'imitsi yo hagati (extrinsic reflexes).

Inshuti nto mu mara yacu - mikorobe y'igifu

Ibi bishobora kugutangaza. Bagiteri ziba mu mara yacu nazo zigira uruhare muri ubu buryo bwo guhuza amara n'ubwonko! Yego, izi mikorobe zo mu maraNi bo bakora, cyangwa bafasha mu gukora, byinshi mu byohereza ubutumwa hagati y’amara n’ubwonko. Si ibyo gusa, ahubwo banakora ibindi bintu bishobora kugira ingaruka ku bwonko binyuze mu maraso yacu. Ubwonko bwacu n’amara bishobora guhindura ibidukikije aho izi mikorobe ziba, bigahindura umuryango wazo ('amara').

Ubushakashatsi buherutse gukorwa bwagaragaje ko uru ruhurirane rw'udukoko two mu mara rushobora kuba rufitanye isano n'indwara zitandukanye z'imitsi, ibibazo by'ubuzima bwo mu mutwe, n'indwara z'imikorere y'igifu.

Izi ndwara z’imikorere y’umubiri ni indwara aho ibimenyetso bikomeza ariko nta mpamvu ifatika iboneka. Urugero, hari isano rikomeye hagati y’abantu bafite indwara y’imitsi itera irritable bowel syndrome (IBS) n’abafite ibibazo by’ubuzima bwo mu mutwe nk’imihangayiko.

Ni izihe ndwara zishobora gusanishwa n'umurongo w'igifu n'ubwonko?

None se, niba uru ruhererekane rw'igifu n'ubwonko rudakora neza, cyangwa niba hari ikibazo kirimo, ni izihe ndwara cyangwa ibimenyetso bishobora kubaho? Reba uru rutonde:

• Indwara y'imira irakaza (IBS) hamwe no kutagira impatwe cyangwa impiswi
• Indwara zo mu mutwe nko guhangayika no kwiheba
• Ububabare bwo mu gituza butari ubwo umutima
• Indwara yo mu nda y'uruhinja
• Kudakora neza kw'umubiri (functional dyspepsia)
• Kudakora neza kw'imikorere y'umubiri (functional dysphagia)
• Kudakora neza kw'imitsi yo mu gifu (Gastroparesis)
• Ikibazo cy'imitsi yo mu kibuno (`Anismus`)
• Umuhangayiko udashira
• Umunaniro udashira
• Ububabare budakira
• Kurwara indwara yo mu maso
• Umubyibuho ukabije
• Indwara z'imitsi nka autisme
• Indwara zo kwangirika kw'imitsi nk'indwara ya Parkinson
• Indwara z'ububabare ziterwa n'imitsi nka sclerosis nyinshi

Ni gute abaganga bavura indwara nk'izi?

Ni gute abaganga bavura indwara zisa n’izifata amara n’ubwonko? Mu by’ukuri, abaganga batangiye kureba mikorobe ziri mu mara yawe ("gut microbiome"`) iyo bavura izo ndwara.

Uburyo bwo kuvura mikorobe zo mu mara

Ubushakashatsi ku nyamaswa bwagaragaje ko kugira ubwoko bwiza bw'udukoko (`microbiota`) mu mara bishobora gufasha kugabanya ibimenyetso by'indwara zo mu gifu, ubwonko, ububyimbirwe, n'indwara zo mu mutwe. Ibisubizo biracyavangavanze ku buryo ibi bishobora gukora ku bantu, ariko birashishikaje. Dore bumwe mu buryo bwo kuvura utu dukoko two mu mara:

• Probiotics : Izi ni bagiteri nziza ziboneka mu bintu nka yawurute n'ibiribwa bisembuye.
• Antibiyotike : Hari igihe yica bagiteri mbi.
• Gutera mikorobe zo mu mara (FMT) : Ubu buryo ni bushya cyane. Bukubiyemo kwinjiza bagiteri nziza mu mara y'umuntu muzima zivuye mu mwanda w'umuntu muzima.

Ubuvuzi bw'umubiri n'ubwonko

Nanone, abantu bafite ibibazo bimwe na bimwe by’imikorere y’igifu bashobora kungukirwa n’ubuvuzi bwo mu mutwe hamwe n’inzobere mu buvuzi bw’imyitwarire. Ubu buryo bushobora kugufasha kugabanya ibimenyetso bidashira by’igifu, cyangwa byibuze bukagufasha kumenya guhangana nabyo. Bushobora kandi kugufasha kugabanya ibyiyumvo byawe muri rusange n’imihangayiko. Ibi bishobora kuba byiza ku mara yawe. Bumwe muri ubu buryo burimo:

• Ubuvuzi bwo kuruhuka : Ibi bikubiyemo gukoresha uburyo butandukanye kugira ngo bigufashe kuruhuka no kugabanya uburyo ubyitwaramo mu buryo busanzwe bwo guhangayika. Urugero, kuruhuka imitsi buhoro buhoro, kureba ibintu mu buryo bugaragara, no guhumuriza umuziki. Ubushakashatsi bwerekana ko ubu buryo bugira akamaro cyane iyo buhujwe n'ubuvuzi bw'imyitwarire mu bwenge (CBT).
• Ubuvuzi bw'imyitwarire mu buryo bwo gutekereza (CBT) : Intego y'ubu buvuzi ni ugufasha abantu bafite ibibazo byo mu gifu guhindura ibitekerezo byabo, imyitwarire, n'uburyo bitwara mu marangamutima yabo ku bubabare bw'umubiri, ndetse no guhangayika mu mutwe/amarangamutima.
• Imyitozo yo kuruhuka mu mara : Iyi ni imyitozo yo kuruhuka mu buryo bwimbitse hamwe n'inama nziza ku mikorere y'igifu. Urugero, gushyira amaboko yawe ku nda yawe, kumva ushyushye, no kwiyumvisha ko ushobora kugenzura imyakura yawe. Ubu buryo bushobora gufasha abantu bagira ibimenyetso bidahangayikishije cyane.
• Ibisubizo by'umubiri: Ubu buryo bwo kuvura butoza umuntu uburyo bwo kugenzura uko umubiri we ubyitwaramo mu buryo busanzwe. Urugero, kwiga kugenzura umuvuduko w'umutima wawe cyangwa ubushyuhe bw'umubiri wifashishije igikoresho cy'ikoranabuhanga. Ubushakashatsi bwagaragaje ko biofeedback, iyo ihujwe n'ubundi buryo bwo guhangana n'imihangayiko n'ibimenyetso, byatanze umusaruro mwiza ku buzima bw'abantu bafite indwara z'igifu zikora.

Ni iki twakora kugira ngo dukomeze iyi mibanire y'amara n'ubwonko mu rugo?

None se, ni iki twakora mu rugo kugira ngo dukomeze iyi mikorere y'ingenzi cyane y'igifu n'ubwonko?

Uburyo bwiza bwo kwita ku buzima bw'amara yawe buri munsi - n'ubuzima bw'ubwonko bwawe - ni ukurya indyo yuzuye kandi yuzuye . Ubundi buryo bwo kwita ku buzima bw'ubwonko bwawe - ndetse wenda n'ubuzima bw'amara yawe - ni ugucunga imihangayiko yawe uko ushoboye kose. Ushobora kandi gushaka uburyo bwo gucunga imihangayiko mu bihe by'imihangayiko, ndetse n'uburyo bwo kugabanya imihangayiko mu buzima bwawe bwa buri munsi.

Ni ubuhe bwoko bw'ibiribwa n'ibinyobwa byiza kuri ibi?

Itegeko ryiza ryo kunoza ubuzima bw'amara yawe mu buryo busanzwe ni ukurya ibiryo bitandukanye , cyane cyane imbuto n'imboga . Uko urya ibiryo bitandukanye, ni ko mikorobe z'amara yawe zizaba zitandukanye. Ibyo ni byiza ku buzima bw'amara yawe muri rusange. Ibiryo byose n'ibimera bifite intungamubiri nyinshi kuri buri karori kurusha ibiryo byatunganyijwe. Ibyo bivuze ko nta mwanya wo gushyiramo ibintu bidafite akamaro, ibiryo biryoshye, n'ibinure byuzuye. Ahubwo, tubona ibintu nk'ibi:

• Fibre ishobora gushonga n'idashobora gushonga : Ibimera byinshi birimo ubwoko bwombi bwa fibre. Izi zifasha mu kugenga imikorere y'amara yacu ndetse zigatanga ibiryo bya mikorobe z'ingirakamaro (microbiota) mu mara yacu. Izi mikorobe, nazo zitunga agahu k'amara yacu.
• Prebiotics na probiotics : Probiotics ni bagiteri nzima ziboneka mu biribwa bisembuye nka yawurute na sauerkraut. Prebiotics ni ubwoko bwa fibre na sitashi zikomeye izi bagiteri zikunda kurya.
• Antioxydants : Izi antioxydants, ziboneka mu mbuto n'imboga zitandukanye, zifasha kurwanya radicals zidafite ireme mu mibiri yacu no kwirinda kubyimba. Ibiryo bitandukanye birimo ubwoko butandukanye bwa antioxydants.
• Ibiryo birwanya ububyimbirwe: Indyo yuzuye ishingiye ku bimera igabanya ububyimbirwe mu buryo busanzwe kuko ifite isukari nke, inyongeramusaruro, na cholesterol nkeya. Ibi bifasha mikorobe zo mu mara yacu kugumana ibyishimo.

Muri make, icyo kwibuka

Amara yawe n'ubwonko bwawe ni nk'inshuti ebyiri magara cyane, zihora zivugana binyuze mu bimenyetso by'imitsi n'ibinyabutabire. Zirafitanye isano ku buryo buri imwe ishobora kumva ububabare bw'undi. Niba ufite ikibazo kigira ingaruka ku buryo bw'igogora ryawe cyangwa ku buryo bw'imitsi yawe, birashoboka ko n'ubundi buryo nabwo bugira uruhare. Abaganga ubu bareba izi ndwara ku mpande zombi z'igifu n'ubwonko. Ushobora kubikora nawe wita ku buzima bwo mu mutwe wawe ndetse n'ubuzima bw'amara yawe. Kuko byombi bifitanye isano!

Isano hagati y'igifu n'ubwonko, uturemangingo tw'igogora, ubuzima bwo mu mutwe, uturemangingo tw'imitsi, mikorobe, imirire, stress