Unonzwawo kurwadziwa mudumbu here kana uine bvunzo iri kuuya, paunenge uchifanira kuenda kubvunzurudzo yebasa, kana kana uine dambudziko kumba? Kana kuti dzimwe nguva unonzwa wakaguta pasina chikonzero uye usina chido chekudya? Vazhinji vedu tinokanganwa izvi, tichifunga kuti zvakajairika, "Izvi zvinoitika nekuda kwekushushikana." Asi waiziva here kuti matambudziko aya ari mudumbu mako ane chekuita zvakananga nematambudziko ari mupfungwa dzako, ndiko kuti , kushushikana uye kuzvidya mwoyo ? Iyi haisi ngano. Pane tsananguro huru yesainzi shure kweizvi. Nhasi, ngatitaurei nezvekubatana uku kunoshamisa pakati peura hwedu nehuropi hwedu.
Chii chiri kubatana uku pakati peura neuropi?
Zvichitaurwa zviri nyore, ura hwedu hausi kungori chubhu inogaya chikafu. Ihurongwa hwakaoma kunzwisisa. Vaongorori vanoti "uropi hwedu hwechipiri." Hazvishamisi here izvozvo? Izvi zvinodaro nekuti ura hwedu, kubva pagurokuro kwatinomedza chikafu kusvika padura kwatinobvisa tsvina , hwakafukidzwa netambo yemasero etsinga anopfuura mamiriyoni zana. Izvi ndizvo zvatinodaidza kuti Enteric Nervous System ( ENS) mukurapa.
Kungofanana neuropi nemusana zviri mumusoro medu, sisitimu yetsinga iri mudumbu medu inewo masero etsinga ('Neurons') uye ma neurotransmitters (' Neurotransmitters' ). Aya `'Neurotransmitters'' akafanana nevatumwa vemakemikari vanotumira ruzivo mumuviri wedu. Saka ndosaka paine kutaurirana nguva dzose, kureva, hurukuro, pakati peuropi hwedu nesisitimu yedumbu. Kubatana uku kunokanganisa zvakananga kwete kugaya kwedu chete, asiwo mafungiro edu uye mafungiro edu.
'Uropi hwechipiri' uhwu hunoshanda sei?
Sisitimu iyi yetsinga iri muura hwedu inodzora kugaya kwedu kwese. Kubva pakumedza chikafu, kuburitsa ma enzymes kuti achigaye, kuchipwanya kuita zvidimbu zvidiki, kudzora ropa rinodiwa kuti ripinze zvinovaka muviri muropa, uye pakupedzisira kubvisa tsvina mumuviri setsvina, zvese zvinodzorwa neENS iyi.
Kwenguva yakareba, vanachiremba vaifunga kuti matambudziko epfungwa akadai sekuora mwoyo nekuzvidya mwoyo ndizvo zvaikonzera Irritable Bowel Syndrome (IBS) , chirwere chinokonzera kurwadziwa mudumbu, kuzvimba, kuvimbiwa, uye manyoka. Pane chokwadi panyaya iyoyo. Asi tsvakurudzo itsva yakawana kuti zvinogonawo kunge zvakasiyana.
Izvi zvinoreva kuti, kana hutano hwedumbu redu husina kunaka, hunogona kukanganisa zvakananga hutano hwedu hwepfungwa, kuchinja mafungiro edu, uye kutotiita kuti tinzwe hasha uye kusuruvara.
Ruzivo runotsinhana pakati peura neuropi kuburikidza netsinga nemahormone. Kunewo hukama hwakasimba pakati pebhakitiriya inobatsira muura hwedu (gut microbiome) nemasoja edu ekudzivirira muviri. Zvese izvi pamwe chete zvinokanganisa hutano hwedu hwepfungwa. Iye zvino zvaonekwa kuti matambudziko ari muhukama uhwu anogona kunge ane chekuita nezvirwere zvakaita se `(Parkinson's)` uye `(Alzheimer's)`.
Matambudziko emudumbu nekuda kwekushushikana
Kana uchinzwa kutya, kuzvidya mwoyo, kana kushushikana, muviri wako unoburitsa mahormone nemakemikoro. Izvi zvinokanganisa zvakananga sisitimu yedu yekugaya chikafu. Izvi zvinogona kukuvadza mabhakitiriya akanaka anogara mudumbu redu uye kutibatsira kugaya chikafu. Zvinogonawo kuderedza kugadzirwa kwema antibodies mumuviri. Kusarongeka kwemakemikari uku kunogona kutungamira kuzviratidzo zvakasiyana-siyana zvemudumbu.
| Zviratidzo zvakajairika | Tsananguro iri nyore |
|---|---|
| Kusagadzikana kwekugaya chikafu | Kunzwa kurema uye kusagadzikana mudumbu pasina kugaya chikafu. |
| Kushungurudzika kwedumbu uye manyoka | Kushushikana kunoita kuti ura hushande nekukurumidza uye hunokonzera kuzvimba. |
| Chirwere cheMatumbu Chinotsamwisa (IBS) | Marwadzo emudumbu, kuzvimba, kuvimbiwa, uye manyoka zvinochinjana. Izvi zvinogona kuwedzerwa nekushushikana. |
| Kuzvimba | Kushushikana kunoderedza kufamba kwetsvina uye kunoita kuti zviome kuita tsvina. |
| Kurasikirwa nechido chekudya kana nzara yakawandisa | Vamwe vanhu havadi kudya nekuda kwekushushikana. Vamwe vanonzwa kuda kudya zvakanyanya. |
| Kusvotwa | Kunzwa kuda kurutsa. |
Saka tingachengetedza sei hutano hwakanaka hwedumbu?
Pane zvinhu zvishoma zviri nyore zvaunogona kuita kuti ukunde matambudziko aya uye uvandudze hutano hwako hwedumbu nepfungwa.
1. Rega chikafu chigayiwe zvakanaka
Mushure mekudya, zvakakosha kuti muviri wako uve wakasununguka uye wakadzikama kuti ugogaya zvakanaka. Apa ndipo panogadzirwa muto wemudumbu unodiwa kuti ugaye chikafu zvakanaka. Muto uyu unobatsira muviri kupinza mavhitamini, maminerari, uye zvinovaka muviri zviri muchikafu chatinodya.
2. Chenjerera zvaunodya nezvaunonwa.
Pane chirevo chinoti 'Ndiwe zvaunodya' . Ichokwadi. Idya chikafu chinovaka muviri uye chine hutano sezvinobvira. Rega kudya zvisina kunaka, kureva mupunga wakakangwa , une mafuta uye une spice. Kana ukanzwa nzara paunenge uri panze, chengeta chimwe chinhu chakaita semuchero kana granola bar pedyo. Uyewo, paunenge uchidya, edza kunakidzwa nekudya kwako kwete kuona TV kana kushandisa foni yako.
3. Usakanganwa kurovedza muviri.
Kurovedza muviri zuva nezuva dzimwe nguva kunogona kuoma. Asi ita tsika yekuita chimwe chinhu chiri nyore sekufamba kana kumhanya kwemaminitsi makumi matatu pazuva. Kurovedza muviri hakungoderedzi kushushikana kwako chete, asiwo kunovandudza hutano hwako hwemuviri nehwepfungwa.
4. Inwa mvura yakawanda.
Edza kunwa magirazi emvura angangoita matanhatu kusvika masere pazuva. Izvi zvichabatsira kugaya chikafu uye zvinobatsirawo pahutano hwako hwese.
5. Kumbira rubatsiro kana zvichidikanwa.
Kana uchinetseka kugadzirisa kushushikana kwako uye kuzvidya mwoyo uri wega, usazeza kuona chiremba wemhuri yako kuti akupe mazano . Ungangoda mazano. Hazvina basa kunyara nazvo.
Zvikafu zvakanaka pahutano hwemudumbu nepfungwa
Heano mamwe ezvekudya zvinobatsira kuchengetedza hutano hwedumbu rako uye zvinobatsirawo pahutano hwepfungwa dzako.
| Rudzi rwechikafu | Sei izvozvo zvichikosha? | Izvi zvikafu zvakajairika. |
|---|---|---|
| Faibha | Inovandudza ndangariro nemanzwiro. Inobatsira kukura kwemabhakitiriya akanaka muura. | Nyemba dzakadai sepizi, bhinzi dzegirini, oats, nzungu, chokoreti yerima, michero nemiriwo. |
| Vhitamini D | Inodzora kuenzana kwemabhakitiriya muura uye inoderedza kuzvimba mudumbu. | Mazai ega, hove dzine mafuta dzakadai sesalmon, mackerel, muto weorenji, mukaka une vhitamini D yakawedzerwa. |
| Mapuroteni | Inodzivisa kukura kwemabhakitiriya akaipa muura uye inobatsira kugadzira serotonin, hormone inowedzera manzwiro. | Mazai, mukaka, yogati, nyama yemombe, huku, hove, broccoli, oats, nzungu. |
| Omega-3s | Inoderedza cholesterol, inovandudza ndangariro uye mashandiro ehuropi. | Hove dzine mafuta dzakadai sewalnuts, mbeu dzeflax, salmon, sardines, uye mackerel. |
Mharidzo Yekuenda Nayo Kumba
- Pane hukama hwakasimba uye hwakananga pakati peura hwako neuropi hwako. Utumbo hunonziwo "uropi hwedu hwechipiri."
- Kushushikana kwako nekuzvidya mwoyo zvinogona kukonzera zviratidzo zvechokwadi, zvakaita sekurwadziwa mudumbu uye kusagadzikana kwekugaya chikafu.
- Kudya chikafu chine hutano, kurovedza muviri nguva dzose, kunwa mvura yakawanda, uye kudzora kushushikana kwakakosha pahutano hwedumbu rako nepfungwa.
- Kana uchinetseka kugadzirisa matambudziko aya uri wega, usambotya kutaura nachiremba wako nezvazvo.
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