Ngaba uhlala uziva unegesi? Ngaba uziva ngathi uzele? Ngaba ngamanye amaxesha uziva ungakhululekanga esiswini? Ubusazi ukuba isizathu sale nto inokuba zizidalwa ezincinci ezihlala ngaphakathi esiswini sakho esingenakuzibona? Enyanisweni, ingaphakathi lesisu sethu lelinye ilizwe elincinci. Namhlanje sithetha ngeli hlabathi lincinci elibaluleke kakhulu kwimpilo yethu, 'iGut Microbiome'.
Yintoni le Gut Microbiome?
Ngamafutshane, ingqokelela yeentsholongwane ezihlala emathunjini akho yileyo siyibiza ngokuba yi-'Gut Microbiome'. Cinga ngegadi entle. Loo gadi ineentlobo ngeentlobo zemithi, iintyatyambo, nezityalo. Kwaye nalo mhlaba mncinci ungaphakathi esiswini sethu. Unee -trillion zeentsholongwane. Phakathi kwazo, eziphambili ziintsholongwane. Kodwa kukwakho neentsholongwane, iifungi, kunye neeparasite.
Into ekhethekileyo ngale nto kukuba i-Gut Microbiome yakho ikhethekile kuwe . Ifana nomnwe wakho. Umntwana uqala ngokufumana ezi microbes kunina, xa ezalwa naxa encancisa. Emva koko, ii-microbes ezintsha zongezwa emizimbeni yethu kwizinto ezifana nokutya esikutyayo kunye nendawo esihlala kuyo. Kodwa kwangaxeshanye, ezi microbes zilungileyo zinokutshatyalaliswa zizinto ezithile.
Kutheni oku kubalulekile kuthi?
Sinobudlelwane bokubambisana nenkoliso yezi ntsholongwane emathunjini ethu. Oko kukuthi, bubudlelwane obunceda omabini. Sizinika indawo yokuhlala nokutya, kwaye ngenxa yoko, zenza iinkonzo ezininzi ezibalulekileyo emizimbeni yethu. Ukongeza, ezi ntsholongwane zilungileyo zikwanceda ukulawula iintsholongwane eziyingozi nezibangela izifo ezingena emizimbeni yethu.
Cinga ngegadi yakho kwakhona. Izityalo ezilungileyo kuloo gadi zikunika ukutya okunesondlo kunye namayeza. Xa igadi isempilweni, nawe usempilweni. Kodwa ukuba umhlaba uba mbi, ukuba ukhula, okanye ukuba izinambuzane zihlasela, yonke igadi iya kutshatyalaliswa, akunjalo? I-Gut Microbiome yethu iyafana.
Benza ntoni aba bahlobo bethu abasemathunjini?
Ezi microbes zisebenza kunye neenkqubo ezininzi zomzimba wethu. Abanye oogqirha bathi zifana nelinye ilungu emzimbeni wethu. Makhe sijonge eminye yemisebenzi eyenziwa zezi microbes.
| Inkqubo yomzimba | Okwenziweyo kunye nokubaluleka kwako |
|---|---|
| Inkqubo yokugaya ukutya | Inceda ekuqhekezeni iicarbohydrates ezintsonkothileyo kunye neefayibha ezingenakugaywa ngumzimba wethu ngokwawo. Ivelisa iivithamini ezibalulekileyo ezifana neVithamin B1, B9, B12, kunye neVithamin K. Ukuba siyalahlekelwa zezi zinto, sinokuba neengxaki ezinkulu zempilo. |
| Inkqubo yomzimba | Inkqubo yethu yomzimba yokuzikhusela ifundiswa ukuqaphela ukuba “lo ngumhlobo olungileyo, lo lutshaba olubi.” Ilwa kwaye ilawula iintsholongwane ezibangela izifo ezingena emizimbeni yethu. Oku kunciphisa ukuxhaphaka kokugula. |
| Inkqubo yemithambo-luvo | Ubusazi na ukuba kukho unxibelelwano oluthe ngqo phakathi kwamathumbu ethu nengqondo yethu? Oku sikubiza ngokuba yi-'gut-brain axis'. Ezinye iibhaktheriya zinceda ekuveliseni ii-neurotransmitters ezifana ne-serotonin, ezichaphazela indlela esivakalelwa ngayo. Oku kunokuchaphazela nempilo yethu yengqondo. |
| Inkqubo ye-endocrine (iihomoni) | Iiseli ezisemathunjini ethu zivelisa iihomoni. Ezi homoni zilawula amanqanaba eswekile egazini lethu, indlala, kunye neemvakalelo zokugcwala. Ngenxa yoko, ibhalansi yezi ntsholongwane inokuchaphazela iimeko ezifana nesifo seswekile kunye nokutyeba kakhulu. |
Kuthekani ukuba ibhalansi yale Gut Microbiome ilahlekile?
Xa ibhalansi yezi microorganisms iphazamisekile, oko kuthetha ukuba iintsholongwane ezilungileyo ziyancipha kwaye iintsholongwane ezimbi ziyanda, ngokwezonyango sibiza le meko ngokuthi "i-dysbiosis." Oku kunokwenzeka ngeendlela ezintathu eziphambili:
- Ukwehla kwamanqanaba eebhaktheriya ezilungileyo neziluncedo.
- Ukwanda kwenani leebhaktheriya ezimbi ezinokubangela izifo.
- Ukulahleka ngokubanzi kokwahlukahluka kunye nokulinganisela kweentsholongwane ezincinci.
Xa enye yezi zintathu iqala, ezinye ezimbini ziqala ukwenzeka. Apho kungekho ntsholongwane ilungileyo, iintsholongwane ezimbi zinokuthatha indawo yazo ngokulula.
Zithini izinto ezichaphazela olu lungelelwaniso?
1. Ukutya esikutyayo
Njengegadi yethu, ezi ntsholongwane zifuna ukutya okunempilo.Ukutya okutyebileyo kwi-fiber njengemifuno, iziqhamo, iimbotyi, kunye neenkozo ezipheleleyo zezona zinto zithandwayo kwezi ntsholongwane zilungileyo. Xa zisitya ezi zinto, zivelisa izinto eziluncedo emizimbeni yethu.
Nangona kunjalo, xa sisoloko sitya ukutya okucutshungulweyo okuneswekile eninzi, amafutha, kunye nezithako ezenziweyo, sondla iintsholongwane ezimbi. Kufana nokongeza ityhefu emyezweni wakho endaweni yokuyichumisa.
2. Iikhemikhali kunye namayeza
Utywala, icuba, kunye neetyhefu ezikwindalo ezingcolisa ezi ntsholongwane zilungileyo. Ii-antibiotics ngokukodwa zizinto ezinkulu. Ii-antibiotics zibulala iintsholongwane. Kodwa azikhethi phakathi kweentsholongwane ezilungileyo nezimbi. Ngoko ke, ukusebenzisa ii-antibiotics xa zingadingeki kunokubulala iintsholongwane zethu ezilungileyo.
3. Intshukumo yamathumbu (Ukunyakaza)
Ukuhamba kwakho kwamathumbu nako kudlala indima. Ukuba kukhawulezisa kakhulu (njengorhudo), iintsholongwane azinaxesha lokwenza umsebenzi wazo. Kwaye ukuba kucotha kakhulu (njengokuqhinwa), iintsholongwane ezimbi zinokukhula kakhulu.
Izifo Ezibangelwa Ziingxaki Kwi-Microbiome Yamathumbu
Kukho inani lezifo ezinxulumene ngokuthe ngqo nangokungathanga ngqo nokungalingani kwezi microorganisms.
| Izifo ezinxulumene ngqo | Izifo ezinokuthi zinxulumene ngokungathanga ngqo |
|---|---|
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Ndingazi njani ukuba kukho ingxaki kwi-Gut Microbiome yam?
Ukuba uneempawu ezinje rhoqo, isenokuba kukungalingani kwi-microbiome yakho yamathumbu.
- Igesi yesisu kunye nentlungu
- Ukuzalisa isisu
- Ukungagayi kakuhle kokutya
- Intlungu yesisu esisezantsi
- Urhudo okanye ukuqhina
Eyona nto ibalulekileyo kukuba, ungathembeli kwi-'Gut Microbiome test kits' ezifumaneka kwi-intanethi ukuze uzixilonge. Iziphumo zezi mvavanyo azikasebenzi kwezonyango. Ukuba uqhubeka nokuba nezi mpawu, kungcono ukubona ugqirha wakho ukuze akunike ingcebiso.
Ndingayigcina njani i-microbiome yam yamathumbu isempilweni?
Oku akuyonto inkulu okanye inzima. Eyona nto iphambili kukulandela indlela yokuphila esempilweni.
1. Yitya ukutya okunempilo: Yitya ukutya okutyebileyo kwi-fiber, iintlobo ngeentlobo zemifuno, iziqhamo, iimbotyi, kunye neenkozo ezipheleleyo (ezifana nerayisi emdaka kunye ne-oatmeal). Ezi zezona zilungileyo zokutya iintsholongwane ezilungileyo emathunjini akho. Nciphisa ukutya kwakho iswekile, ioyile, kunye nezinongo ezenziweyo kangangoko unako.
2. IiProbiotics kunye neePrebiotics: IiProbiotics ziibhaktheriya ezilungileyo neziphilayo. Zifumaneka kwiyogathi kunye nokutya okungeyobisi okuvundisiweyo. IiPrebiotics ziifayibha ezondla ezi bhaktheriya zilungileyo. Zininzi kakhulu kwizinto ezifana neebhanana, iileeks, kunye negalikhi. Ukuba kuyimfuneko, ungazithatha ezi njengezongezo, njengoko ugqirha wakho ekucebisa.
3. Amayeza okubulala iintsholongwane ngononophelo: Sebenzisa kuphela xa unikwe ngugqirha , kwaye usebenzise ixesha elithile kuphela. Yeka umkhwa wokuya ekhemesti ucele amayeza okubulala iintsholongwane nokuba umkhuhlane omncinci. Ubulala abahlobo bakho abasenyongweni.
Kusekho uphando oluninzi oluqhubekayo malunga neGut Microbiome. Kodwa esikwaziyo kukuba ukutya kwendalo, okutyebileyo kwifayibha okwalandelwa ngookhokho bethu kubalulekile kwimpilo yamathumbu ethu. Ngoko ke, ukunyamekela aba bahlobo bancinci emathunjini akho lutyalo-mali olukhulu kwimpilo yakho iyonke.
Umyalezo Wokuya Ekhaya
- Kukho iibhiliyoni zeentsholongwane ezikwisisu sakho ezikunceda uhlale uphilile. Zibizwa ngokuba yiGut Microbiome.
- Ukutya iintlobo ngeentlobo zemifuno, iziqhamo, kunye nokutya okutyebileyo kwifayibha kuyazondla ezi ntsholongwane zilungileyo.
- Nciphisa ukutya okuneswekile, okunamafutha, kunye nokutya okucutshungulwayo kangangoko kunokwenzeka. Kondla iintsholongwane ezimbi.
- Ungaze usebenzise amayeza okubulala iintsholongwane ngaphandle kwengcebiso kagqirha.
- Ukuba unegesi rhoqo, ukudumba, okanye ezinye iingxaki zamathumbu, musa ukuzinyanga kwaye ubone ugqirha wakho.
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