Unowanzo nzwa gasi here? Unonzwa sekunge wakaguta here? Dzimwe nguva unonzwa kusagadzikana mudumbu kusinganzwisisike here? Waiziva here kuti chikonzero cheizvi zvese chingave zvisikwa zvidiki zvinogara mudumbu mako zvatisingakwanise kuona? Kutaura zvazviri, mukati medumbu redu mune imwe nyika diki. Nhasi tiri kutaura nezvenyika iyi diki yakakosha zvikuru kuhutano hwedu, 'Gut Microbiome'.
Chii chinonzi Gut Microbiome iyi?
Zvichitaurwa zviri nyore, muunganidzwa wetupukanana tunogara muura hwako nditwo twatinoti `Gut Microbiome`. Funga nezvebindu rakanaka. Bindu iroro rine marudzi ese emiti, maruva, nemiti. Uye ndizvo zvakaitawo nyika diki iri mudumbu medu. Rine matiririyoni etupukanana. Pakati pawo, tunhu tukuru mabhakitiriya. Asi kunewo mavhairasi, fungi, netupukanana.
Chinhu chakakosha nezveizvi ndechekuti Gut Microbiome yako yakasiyana newe . Zvakafanana neminwe yako. Mwana anotanga kuwana utachiona uhu kubva kuna amai vake, pavanoberekwa uye pavanoyamwisa. Zvadaro, utachiona hutsva hunowedzerwa mumiviri yedu kubva muzvinhu zvakaita sechikafu chatinodya nenzvimbo yatinogara. Asi panguva imwe chete, utachiona uhwu hwakanaka hunogonawo kuparadzwa nezvimwe zvinhu.
Sei izvi zvichikosha kwatiri?
Tine hukama hwekubatsirana nehutachiona hwakawanda uhwu huri mudumbu medu. Kureva kuti, hukama hunobatsirana. Tinovapa pekugara nekudya, uye nekudaro, vanoita mabasa akawanda akakosha kumiviri yedu. Pamusoro pezvo, hutachiona uhwu hwakanaka hunobatsirawo kudzora hutachiona hunokuvadza, hunokonzera zvirwere hunopinda mumiviri yedu.
Funga nezvebindu rako zvakare. Zvirimwa zvakanaka mubindu iroro zvinokupa chikafu chinovaka muviri nemishonga. Kana bindu racho riine hutano, iwewo unova neutano hwakanaka. Asi kana ivhu rikasava neutano hwakanaka, kana masora akakura, kana zvipembenene zvikapinda, bindu rese richaparadzwa, handiti? Gut Microbiome yedu yakafanana.
Shamwari idzi dziri mudumbu redu dziri kuitei?
Utachiona uhu hunoshanda pamwe chete nehurongwa hwakawanda hwemuviri wedu. Vamwe vanachiremba vanoti hwakafanana neimwe nhengo mumuviri wedu. Ngatitarisei mamwe emabasa anoita utombwe uhu.
| Sisitimu yemuviri | Chii chinoitwa uye kukosha kwacho |
|---|---|
| Sisitimu yekugaya chikafu | Inobatsira kuputsa makabhohaidhiretsi akaomarara nefayibha izvo muviri wedu usingakwanise kugaya wega. Inogadzira mavhitamini akakosha akaita seVhitamini B1, B9, B12, neVhitamini K. Kana tikarasikirwa neizvi, tinogona kuva nematambudziko makuru ehutano. |
| Sistimu yekudzivirira muviri | Masoja edu ekudzivirira muviri anodzidziswa kuziva kuti "uyu ishamwari yakanaka, uyu muvengi akaipa." Anorwisa uye anotonga utachiona hunokonzera zvirwere hunopinda mumiviri yedu. Izvi zvinoderedza kuwanda kwekurwara. |
| Sisitimu yetsinga | Waizviziva here kuti pane hukama hwakananga pakati peura hwedu neuropi hwedu? Tinozvidaidza kuti 'gut-brain axis'. Mamwe mabhakitiriya anobatsira kugadzira neurotransmitters senge serotonin, iyo inokanganisa mafungiro edu. Izvi zvinogona kukanganisawo hutano hwedu hwepfungwa. |
| Sisitimu yeEndocrine (mahormone) | Masero ari mudumbu medu anogadzira mahormone. Mahormone aya anodzora huwandu hweshuga muropa redu, nzara, uye kunzwa kuguta. Nekuda kweizvozvo, kuenzana kwemabhakitiriya aya kunogona kukanganisa zvirwere zvakaita sechirwere cheshuga nekufutisa. |
Ko kana chiyero cheGut Microbiome ichi chikarasika?
Kana kuenzana kwezvipembenene izvi kukakanganiswa, zvichireva kuti mabhakitiriya akanaka anoderera uye mabhakitiriya akaipa anowedzera, isu pakurapa tinoti chirwere ichi "dysbiosis." Izvi zvinogona kuitika nenzira nhatu huru:
- Kudzikira kwehuwandu hwebhakitiriya dzakanaka uye dzinobatsira.
- Kuwedzera kwehuwandu hwemabhakitiriya akaipa anogona kukonzera chirwere.
- Kurasikirwa nekusiyana-siyana uye kuenzana kwetupukanana.
Kana chimwe chezvitatu izvi chikatanga, zvimwe zviviri zvinotanga kuitika. Kana pasina mabhakitiriya akanaka, mabhakitiriya akaipa anogona kutora nzvimbo yacho zviri nyore.
Ndezvipi zvinhu zvinokanganisa kuenzana uku?
1. Chikafu chatinodya
Kungofanana nebindu redu, tupukanana utwu tunodawo kudya kunovaka muviri.Zvikafu zvine fiber yakawanda zvakaita semuriwo, michero, nyemba, uye zviyo zvese ndizvo zvinofarirwa nemabhakitiriya aya akanaka. Paanodya izvi, anogadzira zvinhu zvinobatsira miviri yedu.
Zvisinei, kana tichigara tichidya chikafu chakabikwa chine shuga yakawanda, mafuta, uye zvinhu zvekugadzira, tinopa mabhakitiriya akaipa chikafu. Zvakafanana nekuwedzera chepfu mubindu rako pane kuriisa mufudze.
2. Makemikoro nemishonga
Doro, fodya, uye chepfu dzinokuvadza zvakatipoteredza zvinokuvadza mabhakitiriya aya akanaka. Mishonga inorwisa mabhakitiriya inonyanya kukosha. Mishonga inorwisa mabhakitiriya inouraya mabhakitiriya. Asi haisiyanisi mabhakitiriya akanaka neakaipa. Saka, kushandisa mishonga inorwisa mabhakitiriya kana isingadiwi kunogona kuuraya mabhakitiriya edu akanaka.
3. Kufamba kwemukati (Kufamba)
Kufamba kwedumbu rako kunewo basa. Kana zvikamhanya zvakanyanya (sekunge manyoka), utachiona hahuna nguva yekuita basa rahwo. Uye kana zvikanonoka (sekunge kuvimbiwa), mabhakitiriya akaipa anogona kukura.
Zvirwere Zvinokonzereswa Nematambudziko MuMatumbu Madiki
Kune zvirwere zvakawanda zvine chekuita zvakananga uye zvisina kunanga nekusaenzana kwema microorganisms aya.
| Zvirwere zvine chekuita zvakananga | Zvirwere zvinogona kunge zvine chekuita zvisina kunanga |
|---|---|
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Ndingaziva sei kana paine dambudziko neGut Microbiome yangu?
Kana ukagara uine zviratidzo zvakadai, zvinogona kunge zviri kusawirirana mu microbiome yemudumbu mako.
- Dumbu rine gasi uye kurwadziwa
- Kuzadza dumbu
- Kusagadzikana kwekugaya chikafu
- Kurwadziwa kwedumbu rezasi
- Manyoka kana kuvimbiwa
Chinhu chinonyanya kukosha ndechekuti, usavimba ne'Gut Microbiome test kits' inowanikwa online kuti uzviongorore. Mhedzisiro yebvunzo idzi haisati yave kubatsira pakurapa. Kana ukaramba uine zviratidzo izvi, zvakanaka kuti uone chiremba wako kuti akupe mazano.
Ndingachengetedza sei microbiome yangu yemudumbu iine hutano?
Izvi hazvisi zvinhu zvikuru kana kuti zvakaoma. Chinhu chikuru ndechekutevedzera mararamiro ane hutano.
1. Idya chikafu chine hutano: Idya chikafu chine fiber yakawanda, miriwo yakasiyana-siyana, michero, nyemba, uye zviyo zvese (senge mupunga webrown neoatmeal). Izvi ndizvo zvekudya zvakanakisa zvebhakitiriya rakanaka mudumbu mako. Deredza kudya kwako shuga, mafuta, uye zvinotapira zvekugadzira zvakanyanya sezvinobvira.
2. MaProbiotics nePrebiotics: MaProbiotics mabhakitiriya akanaka mhenyu. Anowanikwa muyogati nezvikafu zvisina kuviriswa nemukaka. MaPrebiotics ifayibha dzinopa mabhakitiriya akanaka aya. Akawanda muzvinhu zvakaita semabhanana, leeks, negariki. Kana zvichidikanwa, unogona zvakare kutora izvi sekuwedzera, sezvakarairwa nachiremba wako.
3. Mishonga inorwisa mabhakitiriya nekungwarira: Ishandise chete kana yakanyorerwa nachiremba , uye kwenguva yakatarwa chete. Rega tsika yekuenda kupharmacy uchikumbira mishonga inorwisa mabhakitiriya kunyangwe kana wabatwa nedzihwa diki. Uri kuuraya shamwari dzako dzepamoyo.
Kuchine tsvakurudzo yakawanda iri kuitwa nezve Gut Microbiome. Asi chatinotoziva ndechekuti kudya kwechisikigo, kwakapfuma mufiber kwaiteverwa nemadzitateguru edu kwakakosha pahutano hwematumbu edu. Saka, kutarisira zvakanaka shamwari idzi diki mudumbu rako inzira yakanaka yekudyara hutano hwako hwese.
Mharidzo Yekuenda Nayo Kumba
- Kune matriliyoni etupukanana muura hwako tunobatsira kuti ugare uine hutano. Unonzi Gut Microbiome.
- Kudya miriwo yakasiyana-siyana, michero, uye chikafu chine faibha zvakawanda kunosimbisa utachiona uhwu hwakanaka.
- Deredza kudya zvine shuga, mafuta, uye zvakagadzirwa nemafuta zvakanyanya sezvinobvira. Zvinopa utachiona hwakaipa.
- Usamboshandisa mishonga inorwisa mabhakitiriya usina kurayirwa nachiremba.
- Kana uchigara uchirwara negasi, kuzvimba, kana zvimwe zvirwere zvemudumbu, usazvirape wega woona chiremba wako.
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