Tose tinoziva kuti miviri yedu zvisikwa zvinoshamisa. Asi waizviziva here kuti matiririyoni ezvisikwa zvidiki anoshanda asingaonekwe mukati medu kuti atichengetedze tiine hutano? Dzimwe nguva zvisikwa zvidiki izvi zvinoda rubatsiro rudiki. Kwenguva yakareba, tanga tichitaura nezvemaprobiotics ekuchengetedza microbiome yemuviri wedu ine hutano. Asi ikozvino, nyaya itsva uye inokosha ndeye postbiotics. Ngatitaurei nezvazvo nenzira iri nyore nhasi.
Kutanga, ngatinzwisise kuti microbiome iyi chii.
Zvichitaurwa zviri nyore, microbiome muunganidzwa wetupukanana "twakanaka" ne "twakaipa" tunogara mumuviri wako, kunyanya mudumbu mako. Tupukanana utwu tudiki twakaita semabhakitiriya, fungi, nemavhairasi. Kuti tirambe tiine hutano hwakanaka, panofanira kuva nekuenzana kwakakodzera pakati petupukanana utwu twakanaka netwakaipa. Kana kuenzana uku kwarasika, tinotanga kukura nezvirwere zvakasiyana-siyana.
Ma microbiome emunhu wese akasiyana, kungofanana neminwe yedu. Ndosaka zvinoshanda kune mumwe munhu zvingasashanda kune mumwe. Mukurapa, tinodana izvi kuti imbalance dysbiosis. Dambudziko iri dzimwe nguva rinogona kukonzera matambudziko akakomba. Semuenzaniso:
- Zvirwere zvitsva zve allergies
- Zvirwere zve autoimmune (semuenzaniso Inflammatory Bowel Disease, Type 1 Diabetes)
- Kenza
- Zvirwere zvepfungwa
Saka tinowanzonzwa nezvezvinhu zvitatu zvikuru zvinotibatsira kuchengetedza chiyero ichi: mapurobiotic, prebiotics, uye zvatiri kutaura nezvazvo nhasi, postbiotics.
| Pfungwa | Zvichitaurwa zviri nyore... |
|---|---|
| Mapurobiotic | Aya ndiwo mabhakitiriya "akanaka" anobatsira miviri yedu. Akafanana neshamwari dzakanaka dziri mudumbu medu. Anowanikwa muzvinhu zvakaita seyogati nemukaka wakaviriswa. |
| Mishonga yekudzivirira utachiona | Izvi ndizvo zvekudya zvinodiwa nemabhakitiriya "akanaka" (maprobiotics) ataurwa pamusoro apa. Izvi zvinonyanya kuve zvekudya zvine fiber. Kudya izvi ndizvo zvinobatsira kuti mabhakitiriya akanaka akure. |
| Mishonga yePostbiotics | Izvi zvinhu zvinobatsira zvikuru zvinogadzirwa nemiviri yedu semushonga wekudya mabhakitiriya akanaka (Probiotics) nechikafu chawo (Prebiotics). Izvi hazvisi zvipenyu. |
Saka chii chaizvo chinonzi postbiotics idzi?
Fungidzira nezvazvo senyuchi dziri kunwa maprobiotics nemaprebiotics dzichigadzira huchi (postbiotics). Uchi hausi nyuchi kana kuti nectar, chinhu chitsva, chinobatsira chinoumbwa nekuda kwezvose. Ndizvo zvakaita postbiotics.
Kana mabhakitiriya akanaka ari mudumbu medu achigaya chikafu chine fibrous chatinodya (prebiotics), anogadzira zvinhu zvakasiyana-siyana zvinobatsira nekuda kwemaitiro iwayo. Semuenzaniso, short-chain fatty acids, maenzymes, mavhitamini (akaita seB naK), uye amino acids. Izvi zvinhu zvinobatsira ndizvo zvatinodaidza kuti postbiotics.
Nekuti izvi hazvisi tupukanana tupenyu, dzimwe nguva zvinogona kubatsira kupfuura mapurobiotic.
Ndezvipi zvakanakira uye njodzi dze postbiotics?
Kunyangwe tsvakiridzo ichiri kuenderera mberi mukubatsira kwehutano hwe postbiotics, zvakawanikwa pari zvino zvinoratidza kuti dzakafanana nedze probiotics.
Mabhenefiti ehutano
- Inosimbisa masoja emuviri: Inowedzera simba rekudzivirira zvirwere.
- Kunodzivirira kuzvimba mumuviri: Kuzvimba ndiko kunokonzera zvirwere zvakawanda zvisingaperi.
- Hunhu hwekudzivirira kenza: Hunogona kubatsira kudzora kukura kwemamwe masero ekenza.
- Inoshanda semushonga unorwisa utachiona: Inobatsira kudzivirira hutachiona hune njodzi.
- Zvinogona kuderedza njodzi yechirwere chemwoyo.
- Inotsigira kugadzirwa kwehomoni inonzi oxytocin, iyo inokosha pakuporesa maronda uye pakusununguka .
Chimwe chezvakanakira zvikuru zve postbiotics pane probiotics ndechekuti njodzi yavo yakaderera. Sezvo postbiotics isina tupukanana tupenyu, hapana njodzi yekuunza mabhakitiriya matsva mumuviri.
Mapurobiotics anowanzo kuve akachengeteka kumunhu ane hutano hwakanaka. AsiPane mukana mudiki wekubatwa nechirwere kubva kuma probiotics kumunhu ane masoja emuviri asina simba, munhu ari kurwara zvakanyanya, kana munhu ari kupora kubva pakuvhiyiwa kukuru. Njodzi iyi inenge isipo kana munhu achinwa mishonga ye postbiotics.
Mabhenefiti anoshanda
Kune zvimwe zvakanakira zve postbiotics maererano nekugadzirwa uye kushandiswa:
- Nguva yekushanda pasherufu yakareba.
- Zviri nyore kuchengeta (hapana chikonzero chekuisa mufiriji).
- Zviri nyore kutakura.
- Inodzivirira kuchinja kwekushisa.
Ungawana sei mishonga ye postbiotics?
Kune nzira mbiri huru dzekuwana ma probiotics: kuburikidza nechikafu uye kuburikidza ne supplements. Asi tinofanira kugara tichiyeuka kuti nzira yakanakisa uye yakachengeteka ndeyekuwana kuburikidza nechikafu chechisikigo.
Kuchinja kudya kwako
Kana ukadyisa mabhakitiriya akanaka (probiotics) ari mudumbu mako, anozogadzira mishonga yepostbiotics yaunoda. Chinhu chakanakisa chekuita ndechekuvadyisa. Izvi zvinoreva kudya chikafu chine fiber yakawanda.
Heano mamwe ezvekudya zvine prebiotics yakawanda, zvinoreva kuti chikafu chakanaka kune mabhakitiriya akanaka:
- Garlic
- Hanyanisi hombe
- Maorikisi
- Asparagus
- Mabhanana (kunyanya ayo asina kubikwa zvakanaka)
- Sora regungwa
- Zviyo, miriwo nemichero
Zvakakosha: Paunenge uchichinja kudya kwako, wedzera zvekudya zvitsva zvishoma nezvishoma. Kudya zvekudya zvakawanda zvine fiber panguva imwe chete kunogona kukonzera kuzvimba uye gasi. Iva nechokwadi chekutaura nachiremba wako usati waita chero shanduko huru pakudya kwako, kunyanya kana uine matambudziko emudumbu.
Chenjerera nezvema supplements.
Kune mishonga yekuwedzera mishonga yekurapa mushure mekuuraya utachiona (postbiotic supplements) iri kutengeswa, asi sezvo izvi zvichiri kuongororwa, hazvina kunaka kusarudza wega kuti chii chakakunakira. Pane zvinhu zvakawanda zvinokanganisa microbiome yemuviri wako, zvinosanganisira majini, zera, nzvimbo yaunogara, uye mishonga.
Saka, kana uri kufunga kushandisa mushonga we probiotic kana postbiotic, iva nechokwadi chekubvunza chiremba wako kutanga. Iye ndiye achakurudzira mushonga wakakodzera zvichienderana nehutano hwako.
Mharidzo Yekuenda Nayo Kumba
- Kuenzana kwehutachiona "hwakanaka" ne "hwakaipa" (microbiome) mumiviri yedu, kunyanya mudumbu, kwakakosha pahutano.
- Mishonga yePostbiotics inobatsira kubva mukugaya mabhakitiriya "akanaka" (maprobiotics) uye chikafu chine fibrous (maprebiotics). Izvi hazvisi zvipenyu.
- Mishonga yePostbiotics inogona kunge yakachengeteka kupfuura mishonga yeprobiotics kune vamwe vanhu (semuenzaniso, avo vane masoja emuviri asina simba).
- Nzira yakanakisisa uye yechisikigo yekuwana mishonga ye postbiotics ndeyekudya miriwo, michero, uye zviyo zvine fiber yakawanda.
- Usambofa watanga kutora mishonga yeprobiotic kana mishonga yekuwedzera mushure mekushandisa mishonga yekuuraya utachiona usina kupiwa mazano nachiremba. Taura nachiremba wako kutanga.
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