Nyaya Yakavanzika Iri Pakati Peura Hwako Neuropi (Kubatana Kweura Neuropi) - Ngatikurukurei Izvi!

Wakambonzwa nezve "kutaura kwemukati" here? Kana kuti unonzwa sekunge une "mashavishavi mudumbu mako" kana chimwe chinhu chakanaka chava kuda kuitika? Saizvozvowo, kana chimwe chinhu chakaoma chikaitika, unoti "dumbu rako richakusiya." Zvese izvi zvinokonzerwa nekubatana kunoshamisa pakati pehuropi hwedu nedumbu redu, kana sisitimu yekugaya. Ava vaviri vanogara vachitaurirana.

Sei paine kubatana kwakasimba pakati peura neuropi?

Funga nezvazvo nenzira iyi: uropi hwedu neura hwedu zvakafanana neshamwari dzepamwoyo . Vanogara vachitaurirana. Vanotaurirana kwete chete nezvezvatinodya nekunwa, asiwo nezvemanzwiro edu emufaro, kusuruvara, nekutya. Kutaura zvazviri, ruzivo rwakawanda runotsinhana pakati peuropi hwedu neura kupfuura chero imwe sisitimu mumuviri wedu. Hazvishamisi here izvozvo? Utumbo hwedu, kana kuti sisitimu yekugaya, inonzi ine huwandu hukuru hwemasero etsinga kunze kweuropi.

Saka, sei paine hukama hwakakura pakati pezviviri izvi? Zvichitaurwa zviri nyore, zvakagadzirirwa kutibatsira kurarama. Unoziva kukosha kwechikafu chatinodya kumuviri wedu wese. Kubva kare, vanhu vanga vachiwana zvekudya zvakasiyana-siyana. Saka, miviri yedu yaida "alarm system" yakanaka kuti ive nechokwadi chekuti iri kuwana chikafu chakakodzera, kuti ione nekukurumidza kana tadya chimwe chinhu chisina kunaka, kana kuti irege kugaya kwechinguva.

Iyi "bell system" inosanganisirawo chikamu cheuropi hwedu chinodzora manzwiro. Funga nezvazvo, kana chimwe chinhu chakaipa chikaitika kwauri, chinochengeta ndangariro mupfungwa dzako kuti chive nechokwadi chekuti hachizoitikizve. Saizvozvowo, manzwiro anogona kuita kuti kunzwa kwedu mudumbu kuve kwakanyanya. Uye, kunzwa kwakasimba mudumbu kunogona kuwedzera kushushikana kwedu uye mhinduro dzemanzwiro. Zvakafanana nekutenderera kunodzokera shure, kunyanya pakati peuropi nedumbu.

Ukama uhwu hunokanganisa sei miviri yedu?

Zvino ngationei kuti hurukuro iyi yemukati neuropi inokanganisa sei miviri yedu. Tsvagiridzo inoratidza kuti kubatana uku kunokanganisa zvinotevera:

• Nzara uye kuguta
• Zvaunofarira nezvekudya uye zvishuwo zvako
• Kusawirirana nechikafu uye kusashivirirana nacho
• Kufamba kwedumbu
• Kugaya dumbu
• Kugadzira muviri
• Manzwiro
• Maitiro
• Kushushikana kwakanyanya
• Kunzwa kurwadziwa
• Zvinhu zvakaita sekukwanisa kufunga uye kutarisisa ('Cognitive function')
• Kusadzivirira Kurwara

Ndezvipi zvirongwa zvinobatanidzwa mukubatana uku kweuropi nedumbu?

Vanachiremba pavanotaura nezvekubatana uku kweura neuropi, vanokudana kuti "Gut-Brain Axis".Zvakafanana netwutsinga tunobatanidza uropi nedumbu, tuchitakura mashoko. Zvisinei, sisitimu iyi yetsinga haishande yoga. Inoshanda zvakanyanya nesisitimu yedu ye endocrine, iyo inogadzira mahormone (aya mahormone anotiudza zvinhu zvakaita senzara, kuguta, uye kushushikana), uye nesisitimu yedu yekudzivirira muviri (iyo inopindura zvakakodzera kune chero hutachiona kana kukuvara mudumbu).

Mukati me network iyi, kune vanhu vakati wandei vanoita basa guru mukubatana kweuropi nedumbu:

Uropi hudiki mudumbu - Enteric Nervous System (ENS)

Waizviziva here kuti mukati megadziriro yedu yekugaya (`Gastrointestinal (GI) tract`), mune imwe tsinga dzinodzora mashandiro ayo ekugaya. Inonzi `Enteric Nervous System` (`ENS`) . Ine masero etsinga anopfuura mamiriyoni mazana mashanu! Izvi zvinoreva kuti, iyi ndiyo tsinga dzakaoma kunzwisisa dziri kunze kweuropi hwedu. Chimwe chinhu chakakosha cheizvi ndechekuti inogona kushanda yakazvimiririra kubva kuuropi hwedu nehurongwa hukuru hwetsinga (`central nervous system`). Nekuda kwechikonzero ichi, vamwe vesainzi vanoidanawo kuti `uropi hwechipiri`` .

ENS inhengo inokosha yehurongwa hwetsinga dzinozvitonga dzinodzora mashandiro enhengo dzedu dzemukati. Kunyange zvazvo ichishanda sechikamu chehurongwa hwetsinga dzinozvitonga, inoshandawo yoga. Kureva kuti, inogona kuunganidza ruzivo nezvemamiriro ezvinhu ari mudumbu, kugadzirisa ruzivo irworwo imomo, uye kupindura pasina kurutumira kuuropi.

Nzira huru yekutaurirana - Vagus Nerve

Chinobatanidza chikuru pakati petsinga dzemuviri (ENS) mudumbu neuropi hwedu itsinga yemudumbu . Iyi ndeimwe yetsinga gumi nembiri dzemumusoro dzinotanga mudehenya redu (cranium), dzinofamba mumuviri, uye dzinobuda munzira. Tsinga yemudumbu inotakura ruzivo rwekunzwa nezvemamiriro ari mukati medumbu kubva kuENS kuenda kuuropi. Mukupindura, tsinga iyi inotakura zviratidzo zvekufamba kubva kuuropi kuenda kudumbu.

Kana mamiriro ezvinhu mudumbu achichinja, semuenzaniso, kuchinja kwemakemikari kana kusvika kwechikafu, kune ma reflex akasiyana-siyana anoshandiswa mudumbu achipindura. Izvi zvinonzi vagal reflexes. Zvimwe zvacho zvinoitwa mukati meENS pasina kubatanidza uropi (intrinsic vagal reflexes). Zvimwe zvinoitwa nekutaurirana pakati peENS ne central nervous system (extrinsic reflexes).

Shamwari diki dziri mudumbu medu - hutachiona hwemudumbu

Izvi zvingakushamisa. Mabhakitiriya anogara mudumbu redu ane chekuitawo nekubatana uku kweuropi nedumbu! Ehe, mabhakitiriya aya emudumbuNdivo vanogadzira, kana kuti vanobatsira kugadzira, akawanda emakemikoro anotumira mashoko pakati peura neuropi. Kwete izvozvo chete, vanogadzirawo mamwe makemikari anogona kukanganisa uropi kuburikidza neropa redu. Uye zvakare, uropi hwedu neura zvinogona kushandura nharaunda inogara mabhakitiriya aya, zvichikanganisa nharaunda yavo ('gut microbiome').

Ongororo ichangobva kuitwa yakaratidza kuti musanganiswa uyu wehutachiona hwemudumbu unogona kunge wakabatana nezvirwere zvakasiyana-siyana zvetsinga, matambudziko ehutano hwepfungwa, uye matambudziko emudumbu.

Matambudziko aya ekushanda kwemuviri zvirwere zvinoramba zvichiitika asi pasina chikonzero chakajeka chemuviri chinowanikwa. Semuenzaniso, pane hukama hwakakura pakati pevanhu vane irritable bowel syndrome (IBS) nevaya vane matambudziko ehutano hwepfungwa akadai sekuzvidya mwoyo.

Ndezvipi zvirwere zvinogona kusanganiswa negut-brain axis?

Saka, kana gut-brain axis iyi isiri kushanda zvakanaka, kana kuti paine chimwe chinhu chisina kumira zvakanaka pairi, ndedzipi mhando dzezvirwere kana zviratidzo zvinogona kuitika? Tarisa runyorwa urwu:

• Irritable Bowel Syndrome (IBS) uye kuvimbiwa kana manyoka
• Zvirwere zvepfungwa zvakaita sekuzvidya mwoyo uye kuora mwoyo
• Kurwadziwa kwechipfuva kusiri kwemwoyo
• colic yemucheche
• Kushanda kwe dyspepsia
• Kushanda kweDhisphagia
• Kusashanda zvakanaka kwetsandanyama dzemudumbu (Gastroparesis)
• Dambudziko retsandanyama dzemudumbu (`Anismus`)
• Kushungurudzika kusingaperi
• Kuneta kusingaperi
• Kurwadziwa kusingaperi
• Kusanzwa kweVisceral
• Kufuta
• Matambudziko ekuvandudzwa kweuropi akadai se autism
• Matambudziko e neurodegenerative akadai sechirwere chaParkinson
• Matambudziko ekurwadziwa ane chekuita netsinga akadai se multiple sclerosis

Vanachiremba vanorapa sei zvirwere zvakaita seizvi?

Vanachiremba vanorapa sei zvirwere zvinoita sezvine chekuita nedumbu neuropi? Kutaura zvazviri, vanachiremba vava kutanga kutarisa tupukanana turi mudumbu mako ("gut microbiome"`) pavanenge vachirapa zvirwere izvi.

Maitiro ekurapa utachiona hwemudumbu

Zvidzidzo zvemhuka zvakaratidza kuti kuva neboka remabhakitiriya akasiyana-siyana (`microbiota`) ane hutano hwakanaka mudumbu kunogona kubatsira kuderedza zviratidzo zvezvirwere zvemudumbu, zvetsinga, zvekuzvimba, uye zvepfungwa. Mhedzisiro yacho ichiri kusanganiswa pamusoro pekuti izvi zvingashanda sei muvanhu, asi zvinonakidza. Heano mamwe maitiro ekurapa mabhakitiriya aya emudumbu:

• Mapurobiotic : Aya ndiwo mabhakitiriya akanaka anowanikwa muzvinhu zvakaita seyogati nezvikafu zvakaviriswa.
• Mishonga inorwisa mabhakitiriya : Dzimwe nguva inouraya mabhakitiriya akaipa.
• Kuisa mabhakitiriya akanaka kubva mutsvina yemunhu ane hutano muura hwemunhu anorwara: Iyi inzira itsva. Inosanganisira kuisa mabhakitiriya akanaka kubva mutsvina yemunhu ane hutano muura hwemunhu anorwara.

Kurapa kwepfungwa nemuviri

Uyewo, vanhu vane zvimwe zvirwere zvemudumbu vanogona kubatsirwa nekurapwa kwepfungwa nenyanzvi yemishonga yemaitiro. Mishonga iyi inogona kubatsira kuderedza zviratidzo zvemudumbu zvinogara zviripo, kana kuti kukubatsira kuti udzidze kuzvigadzirisa. Inogonawo kubatsira kuderedza manzwiro ako ese nekushushikana. Izvi zvinogona kubatsira mudumbu mako. Mamwe emishonga iyi anosanganisira:

• Kurapa kwekuzorodza : ​​Izvi zvinosanganisira kushandisa nzira dzakasiyana-siyana dzekukubatsira kuzorora uye kuderedza kushushikana kwako kwechisikigo. Semuenzaniso, kuzorora kwetsandanyama, kuona zvinhu, uye mimhanzi inonyaradza. Tsvagiridzo inoratidza kuti nzira idzi dzinoshanda zvakanyanya kana dzikasanganiswa nekurapa kwemaitiro ekuziva (CBT).
• Kurapa Kwepfungwa Nemaitiro (CBT) : Chinangwa chekurapa uku ndechekubatsira vanhu vane matambudziko emudumbu kuchinja mafungiro avo, maitiro avo, uye manzwiro avo pakurwadziwa kwemuviri, pamwe nekushushikana kwepfungwa/kwemanzwiro uye kuzvidya mwoyo.
• Kudzidziswa kuzorora uchishandisa matumbu : Uku kuzorora kwakadzama pamwe chete nemazano akanaka pamusoro pekushanda kwemudumbu. Semuenzaniso, kuisa maoko ako padumbu rako, kunzwa kunzwa kudziya, uye kufungidzira kuti unogona kudzora kufamba kwemudumbu. Nzira iyi inogona kubatsira vanhu vanonzwa zviratidzo vasina kushushikana zviri pachena.
• Mhinduro dzezvehupenyu: Kurapa uku kunodzidzisa munhu maitiro ekudzora maitiro emuviri wake. Semuenzaniso, kudzidza kudzora kurova kwemoyo wako kana tembiricha yemuviri nerubatsiro rwechishandiso chemagetsi. Tsvagiridzo yakaratidza kuti biofeedback, kana ikabatanidzwa nedzimwe nzira dzekugadzirisa kushushikana uye zviratidzo, yakaburitsa mhedzisiro yakanaka yehutano kune vanhu vane zvirwere zvemudumbu.

Chii chatingaita kuti tirambe tiine hukama uhwu hwemukati neuropi kumba?

Saka, chii chatingaita kumba kuti tirambe tiine pfungwa iyi inokosha yeuropi nedumbu?

Nzira yakanakisisa yekuchengetedza hutano hwemudumbu mako zuva nezuva - uye hutano hweuropi hwako nekuda kweizvozvo - ndeyekudya chikafu chine hutano uye chakaringana . Imwe nzira yekuchengetedza hutano hweuropi hwako - uye pamwe hutano hwemudumbu mako - ndeyekugadzirisa kushushikana kwako nepaunogona napo. Unogona zvakare kutsvaga nzira dzekugadzirisa kushushikana munguva dzinonetsa, pamwe nenzira dzekuderedza kushushikana muhupenyu hwako hwezuva nezuva.

Ndezvipi zvekudya nechinwiwa zvakanaka pakuita izvi?

Mutemo wakanaka wekuvandudza hutano hwedumbu rako ndewekudya chikafu chakasiyana-siyana, kunyanya michero nemiriwo . Kana kudya kwako kwakasiyana-siyana, microbiome yako yedumbu ichave yakasiyana-siyana. Izvi zvakanaka pahutano hwedumbu rako. Chikafu chakakwana nezvirimwa zvine hutano hwakawanda pamacalorie pane chikafu chakagadziriswa. Izvi zvinoreva kuti hapana nzvimbo yekuwedzera zvinhu zvisina hutano, zvinotapira, uye mafuta akazara. Pane kudaro, tinowana zvinhu zvakaita se:

• Faibha inonyungudika neisina kunyungudika : Zvirimwa zvakawanda zvine mhando mbiri dzefaibha. Izvi zvinobatsira kudzora mafambiro edu emudumbu uye zvinopawo chikafu chetupukanana tunobatsira (microbiota) mudumbu medu. Tupukanana utwu, zvinopawo hutano mudumbu medu.
• Prebiotics uye probiotics : Probiotics mabhakitiriya mapenyu anowanikwa muzvikafu zvakaviriswa zvakaita seyogati nesauerkraut. Prebiotics ndiwo marudzi efayibha uye starch dzakaomarara dzinofarirwa nemabhakitiriya aya.
• Maantioxidant : Aya maantioxidant, anowanikwa mumichero nemiriwo yakasiyana-siyana, anobatsira kurwisa ma free radicals mumiviri yedu uye kudzivirira kuzvimba. Zvikafu zvakasiyana zvine mhando dzakasiyana dze antioxidants.
• Zvikafu zvinorwisa kuzvimba: Kudya kwezvirimwa nemiriwo kunoderedza kuzvimba nekuti hakuna shuga yakawanda, zvinowedzerwa mumuviri, uye cholesterol yakawanda. Izvi zvinobatsira kuti utachiona huri mudumbu redu hufare.

Muchidimbu, zvekurangarira

Uropi hwako nedumbu rako zvakafanana neshamwari mbiri dzepedyo, dzinogara dzichitaurirana kuburikidza nezviratidzo zvetsinga nemakemikari. Dziri pedyo zvekuti imwe neimwe inogona kunzwa kurwadziwa kweimwe. Kana uine chirwere chinokanganisa kugaya kwako kana tsinga dzako, zvingangoita kuti imwe tsinga yacho inobatanidzwawo. Vanachiremba ikozvino vanotarisa mamiriro aya kubva kumativi ese egut-brain axis. Unogona kuita zvimwe chete nekutarisira hutano hwepfungwa dzako pamwe nehutano hwedumbu rako. Nekuti zviviri izvi zvakabatana!

Kubatana kweuropi nedumbu, kugaya chikafu, hutano hwepfungwa, tsinga, microbiome , kudya kunovaka muviri, kushushikana