Ibali Eliyimfihlo Phakathi Kwamathumbu Akho Nobuchopho (Unxibelelwano Lwamathumbu Nobuchopho) - Masithethe Ngale Nto!

Ngaba wakha weva nge "intetho yamathumbu"? Okanye uziva ngathi "uneempukane esiswini sakho" xa kukho into elungileyo eza kwenzeka? Ngokufanayo, xa kukho into enzima, uthi "isisu sakho siza kukushiya." Konke oku kungenxa yonxibelelwano olumangalisayo phakathi kwengqondo yethu kunye namathumbu ethu, okanye inkqubo yokugaya ukutya. Aba babini bahlala bethetha omnye nomnye.

Kutheni kukho unxibelelwano oluqinileyo phakathi kwamathumbu nengqondo?

Cinga ngale ndlela: ingqondo yethu kunye namathumbu ethu afana nabahlobo abakhulu . Bathetha omnye nomnye ngamaxesha onke. Bathumela imiyalezo kungekuphela nje ngento esiyityayo nesiyiselayo, kodwa nangeemvakalelo zethu zolonwabo, usizi, kunye noloyiko. Enyanisweni, ulwazi oluninzi lutshintshiselwana phakathi kwengqondo yethu namathumbu kunayo nayiphi na enye inkqubo emzimbeni wethu. Akumangalisi oko? Amathumbu ethu, okanye inkqubo yokugaya ukutya, kuthiwa anenani elikhulu leeseli zemithambo-luvo ngaphandle kwengqondo.

Kutheni ke ngoko kukho unxibelelwano olukhulu kangaka phakathi kwezi zimbini? Ngamafutshane, yenzelwe ukusinceda siphile. Uyazi ukuba ukutya esikutyayo kubaluleke kangakanani emzimbeni wethu wonke. Ukususela kumaxesha amandulo, abantu bebefumana ukutya okwahlukeneyo. Ngoko ke, imizimba yethu yayifuna "inkqubo ye-alamu" elungileyo ukuqinisekisa ukuba ifumana isondlo esifanelekileyo, ukuqaphela ngokukhawuleza xa sitye into engalunganga, okanye ukuyeka ukugaya ukutya okwethutyana.

Le "nkqubo yentsimbi" ikwabandakanya nenxalenye yengqondo yethu elawula iimvakalelo. Cinga ngayo, xa into embi ikwehlela, igcina inkumbulo engqondweni yakho ukuqinisekisa ukuba ayiphindi yenzeke. Ngokufanayo, iimvakalelo zingenza iimvakalelo zethu zamathumbu zibe nzima ngakumbi. Kwaye, iimvakalelo ezinamandla zamathumbu zinokunyusa uxinzelelo lwethu kunye neempendulo zethu zeemvakalelo. Kufana nomjikelo wokubuyela umva, ngakumbi phakathi kwengqondo kunye namathumbu.

Zeziphi izinto ezichaphazela olu lwalamano emizimbeni yethu?

Ngoku makhe sibone ukuba le ngxoxo yobuchopho nesisu ichaphazela ntoni emizimbeni yethu. Uphando lubonisa ukuba olu nxibelelwano luchaphazela oku kulandelayo:

• Indlala kunye nokwaneliseka
• Izinto ozithandayo kunye nezinto ozinqwenelayo ngokutya
• Ubuthathaka bokutya kunye nokunganyamezelani
• Ukuhamba kwamathumbu
• Ukugaya ukutya
• I-Metabolism
• Isimo sengqondo
• Ukuziphatha
• Amanqanaba oxinzelelo
• Uvakalelo lwentlungu
• Izinto ezifana nobuchule bokucinga kunye nengqalelo ('umsebenzi wokuqonda')
• Ukuzikhusela komzimba

Zeziphi iinkqubo ezibandakanyekayo kolu nxibelelwano lwamathumbu nobuchopho?

Xa oogqirha bethetha ngolu nxibelelwano phakathi kwamathumbu nobuchopho, balubiza ngokuba yi-"Gut-Brain Axis".Kufana nenethiwekhi yemithambo-luvo edibanisa ingqondo kunye namathumbu, ithwala imiyalezo isiya phambili nangasemva. Nangona kunjalo, le nkqubo yemithambo-luvo ayisebenzi yodwa. Isebenza ngokusondeleyo kakhulu nenkqubo yethu ye-endocrine, evelisa iihomoni (ezi homoni zisixelela izinto ezifana nendlala, ukuhlutha, kunye noxinzelelo), kunye nenkqubo yethu yomzimba yokuzikhusela (ephendula ngokufanelekileyo kuyo nayiphi na intsholongwane okanye ukwenzakala emathunjini).

Kule nethiwekhi, kukho abantu abaliqela abadlala indima ebalulekileyo kunxibelelwano phakathi kwamathumbu nengqondo:

Ingqondo encinci emathunjini - i-Enteric Nervous System (ENS)

Ubusazi na ukuba ngaphakathi kwenkqubo yethu yokugaya ukutya (`Indlela yesisu (GI)`), kukho inkqubo yemithambo-luvo eyahlukileyo elawula imisebenzi yayo yokugaya ukutya. Ibizwa ngokuba yi`Enteric Nervous System` (`ENS`) . Ineeseli zemithambo-luvo ezingaphezu kwezigidi ezingama-500! Oko kuthetha ukuba, le yeyona nkqubo yemithambo-luvo intsonkothileyo ngaphandle kwengqondo yethu. Olunye uphawu olukhethekileyo lwale nto kukuba inokusebenza ngokuzimeleyo ngaphandle kwengqondo yethu kunye nenkqubo yemithambo-luvo ephambili (`inkqubo yemithambo-luvo ephakathi`). Ngenxa yesi sizathu, ezinye izazinzulu zikwayibiza ngokuba yi``ingqondo yesibini`` .

I-ENS yinxalenye ekhethekileyo yenkqubo yemithambo-luvo elawula imisebenzi engenziwanga ngabom yezitho zethu zangaphakathi. Nangona isebenza njengenxalenye yenkqubo yemithambo-luvo ezimeleyo iyonke, ikwasebenza ngokuzimeleyo. Oko kukuthi, inokuqokelela ulwazi malunga neemeko ezingaphakathi emathunjini, ilucubungule olo lwazi apho, ize iphendule ngaphandle kokuluthumela engqondweni.

Indlela ephambili yonxibelelwano - iVagus Nerve

Ikhonkco eliphambili phakathi kwenkqubo yemithambo-luvo (i-ENS) emathunjini nasebuchotsheni bethu yi -vagus nerve . Le yenye yemithambo-luvo eli-12 ye-cranial eqala ekhayeni lethu (i-cranium), ihamba emzimbeni, ize ivele endleleni. I-vagus nerve ithwala ulwazi lweemvakalelo malunga neemeko ezingaphakathi emathunjini ukusuka kwi-ENS ukuya ebuchotsheni. Ukuphendula, le nerve inye ithwala imiqondiso yemoto esuka ebuchotsheni ukuya emathunjini.

Xa iimeko ezikwisisu zitshintsha, umzekelo, utshintsho lweekhemikhali okanye ukufika kokutya, kukho iindlela ezahlukeneyo zokusabela ezisebenza emathunjini. Ezi zibizwa ngokuba zii-vagal reflexes. Ezinye zezi zisebenza ngaphakathi kwi-ENS ngaphandle kokubandakanya ingqondo (intrinsic vagal reflexes). Ezinye zisebenza ngonxibelelwano phakathi kwe-ENS kunye nenkqubo ye-nervous central (extrinsic reflexes).

Abahlobo abancinci emathunjini ethu - i-gut microbiome

Oku kungakumangalisa. Iintsholongwane ezihlala emathunjini ethu nazo zibandakanyeka kolu nxibelelwano lwamathumbu nobuchopho! Ewe, ezi ntsholongwane zamathumbuNgabo abavelisa, okanye abanceda ekuveliseni, uninzi lwezithunywa zeekhemikhali ('ii-neurotransmitters') ezithwala imiyalezo phakathi kwamathumbu nengqondo. Ayipheleli apho, ikwavelisa nezinye iikhemikhali ezinokuchaphazela ingqondo ngegazi lethu. Ngenxa yoko, ingqondo yethu kunye namathumbu ethu zinokutshintsha indawo ezihlala kuyo ezi microbes, ziphembelela uluntu lwazo ('i-gut microbiome').

Uphando lwakutshanje lubonise ukuba olu didi lweentsholongwane zamathumbu lunokunxulunyaniswa nezifo ezahlukeneyo zemithambo-luvo, iingxaki zempilo yengqondo, kunye neengxaki zokusebenza kwamathumbu.

Ezi ngxaki zokusebenza ziimeko apho iimpawu ziqhubeka khona kodwa kungekho sizathu sicacileyo somzimba esinokufunyanwa. Umzekelo, kukho ukudibana okukhulu phakathi kwabantu abane -irritable bowel syndrome (IBS) kunye nabo baneengxaki zempilo yengqondo ezifana nexhala.

Ziziphi izifo ezinokunxulunyaniswa ne-gut-brain axis?

Ngoko ke, ukuba le axis yobuchopho nesisu ayisebenzi kakuhle, okanye ukuba kukho into engalunganga ngayo, zeziphi izifo okanye iimpawu ezinokuvela? Jonga olu luhlu:

• I-Irritable Bowel Syndrome (IBS) kunye nokuqunjelwa okusebenzayo okanye urhudo
• Izifo zengqondo ezifana nokuxhalaba nokudakumba
• Intlungu yesifuba engeyiyo eyentliziyo
• I-colic yosana
• I-dyspepsia esebenzayo
• I-dysphagia esebenzayo
• Ukungasebenzi kakuhle kwemisipha yesisu (iGastroparesis)
• Ingxaki yemisipha ye-Anus (`Anismus`)
• Uxinzelelo olungapheliyo
• Ukudinwa okungapheliyo
• Intlungu engapheliyo
• Ukwanda koxinzelelo lwe-visceral
• Ukutyeba kakhulu
• Izifo ze-neurodevelopmental ezifana ne-autism
• Izifo ze-neurodegenerative ezifana nesifo sikaParkinson
• Iintlungu ezinxulumene nemithambo-luvo ezifana ne-multiple sclerosis

Oogqirha baziphatha njani izifo ezinje?

Oogqirha baziphatha njani iimeko ezibonakala ngathi zichaphazela amathumbu kunye nengqondo? Enyanisweni, oogqirha ngoku baqala ukujonga iintsholongwane ezisemathunjini akho (i-"gut microbiome``) xa benyanga ezi meko.

Indlela yokunyanga iintsholongwane zamathumbu

Izifundo zezilwanyana zibonise ukuba ukuba noluntu olusempilweni nolwahlukeneyo lweentsholongwane (`microbiota`) emathunjini kunokunceda ukunciphisa iimpawu zeengxaki zesisu, zemithambo-luvo, zokudumba, nezengqondo. Iziphumo zisaxubene malunga nendlela oku okunokusebenza ngayo ebantwini, kodwa zinomdla. Nazi ezinye iindlela zokunyanga ezi ntsholongwane zamathumbu:

• Iiprobiotics : Ezi ziibhaktheriya ezilungileyo ezifumaneka kwizinto ezifana neyogathi kunye nokutya okubilisiweyo.
• Ii-antibiotics : Ngamanye amaxesha zibulala iintsholongwane ezimbi.
• Ukufakelwa kwe-Fecal microbiota (FMT) : Le yindlela entsha. Ibandakanya ukufaka iibhaktheriya ezilungileyo ezivela kwindle yomntu ophilileyo emathunjini omntu ogulayo.

Unyango lomzimba wengqondo

Kwakhona, abantu abaneengxaki ezithile zesisu esingasebenzi kakuhle banokungenelwa kunyango lomzimba wengqondo kunye neengcali zonyango lokuziphatha. Olu nyango lunokunceda ukunciphisa iimpawu zesisu ezingapheliyo, okanye ubuncinane lukuncede ufunde ukumelana nazo. Lunokukunceda ukunciphisa imeko yakho yengqondo kunye noxinzelelo. Oku kunokuba luncedo ngokungathanga ngqo kumathumbu akho. Ezinye zezi ndlela zonyango ziquka:

• Unyango lokuphumla : Oku kuquka ukusebenzisa iindlela ezahlukeneyo zokukunceda uphumle kwaye unciphise impendulo yakho yoxinzelelo lwendalo. Umzekelo, ukuphumla kwemisipha okuqhubekayo, ukubona izinto ngendlela ebonakalayo, kunye nomculo ozolileyo. Uphando lubonisa ukuba ezi ndlela zisebenza kakhulu xa zidityaniswe nonyango lokuziphatha kwengqondo (CBT).
• Unyango Lokuziphatha Olusebenzisa Ingqondo (CBT) : Injongo yolu nyango kukunceda abantu abaneengxaki zesisu batshintshe iingcinga zabo, iindlela zokuziphatha, kunye neempendulo zabo zeemvakalelo kwiintlungu zomzimba, kunye noxinzelelo lwengqondo/lweemvakalelo kunye nokuxhalaba.
• Uqeqesho lokuphumla olujolise kumathumbu : Olu luphumlo olunzulu oludibene neengcebiso ezilungileyo malunga nokusebenza kwesisu. Umzekelo, ukubeka izandla zakho esiswini sakho, ukuziva ufudumele, kunye nokucinga ukuba unokulawula ukuhamba kwakho kwamathumbu. Le ndlela inokuba luncedo kubantu abaneempawu ngaphandle koxinzelelo olucacileyo.
• Impendulo ye-Bio: Olu nyango lufundisa umntu indlela yokulawula iimpendulo zendalo zomzimba wakhe. Umzekelo, ukufunda ukulawula izinga lentliziyo yakho okanye ubushushu bomzimba ngoncedo lwesixhobo se-elektroniki. Uphando lubonise ukuba i-biofeedback, xa idityaniswe nezinye iindlela zokulawula uxinzelelo kunye neempawu, ivelise iziphumo ezilungileyo zempilo kubantu abanezifo zesisu ezisebenzayo.

Singenza ntoni ukuze sigcine olu nxibelelwano phakathi kwamathumbu nobuchopho ekhaya?

Ngoko ke, yintoni esinokuyenza ekhaya ukugcina le axis ibalulekileyo ye-gut-brain?

Eyona ndlela ilungileyo yokunyamekela impilo yamathumbu akho imihla ngemihla - kunye nempilo yengqondo yakho ngenxa yoko - kukutya ukutya okunempilo nokunesondlo . Enye indlela yokunyamekela impilo yengqondo yakho - mhlawumbi nempilo yamathumbu akho - kukulawula uxinzelelo lwakho kangangoko unako. Ungajonga neendlela zokulawula uxinzelelo ngamaxesha oxinzelelo, kunye neendlela zokunciphisa uxinzelelo kubomi bakho bemihla ngemihla.

Luhlobo luni lokutya nesiselo olulungele oku?

Umgaqo olungileyo wokuphucula impilo yamathumbu akho ngokwemvelo kukutya iintlobo ngeentlobo zokutya okupheleleyo , ingakumbi iziqhamo nemifuno . Okukhona ukutya kwakho kwahlukahlukene, kokukhona i-microbiome yakho yamathumbu iya kwahluka. Oko kulungile kwimpilo yamathumbu akho iyonke. Ukutya okupheleleyo kunye nezityalo zinesondlo esingaphezulu kwikhalori nganye kunokutya okucutshungulwayo. Oko kuthetha ukuba akukho ndawo ingako yezithako ezingalunganga, iiswiti, kunye namafutha agcweleyo. Endaweni yoko, sifumana izinto ezinje:

• Ifayibha enyibilikayo nenganyibilikiyo : Izityalo ezininzi ziqulathe zombini ezi ntlobo zefayibha. Ezi zinceda ekulawuleni ukuhamba kwamathumbu ethu kwaye zikwabonelela ngokutya kweentsholongwane eziluncedo (i-microbiota) emathunjini ethu. Ezi ntsholongwane, zondla ulwelo lwamathumbu ethu.
• Iiprebiotics kunye neeprobiotics : Iiprobiotics ziibhaktheriya eziphilayo ezifumaneka ekutyeni okubilisiweyo okufana neyogathi kunye ne-sauerkraut. Iiprebiotics ziintlobo zefayibha kunye nesitatshi esintsonkothileyo ezithandwa zizi bhaktheriya.
• Ii-Antioxidants : Ezi antioxidants, ezifumaneka ngokwendalo kwiziqhamo nemifuno eyahlukeneyo, zinceda ekulweni nee-free radicals emizimbeni yethu kwaye zithintele ukudumba. Ukutya okwahlukeneyo kuqulethe iintlobo ezahlukeneyo zee-antioxidants.
• Ukutya okulwa nokuvuvukalaUkutya okutya ukutya okupheleleyo, okusekwe kwizityalo ngokwemvelo kunciphisa ukudumba kuba kuncinci kwiswekile, izongezo, kunye ne-cholesterol. Oku kunceda ukugcina iintsholongwane ezisemathunjini ethu zonwabile.

Ngamafutshane, yintoni ekufuneka uyikhumbule

Amathumbu akho nengqondo yakho zifana nabahlobo ababini abasondeleyo, abasoloko benxibelelana ngemiqondiso yemithambo-luvo kunye neekhemikhali. Basondelelene kangangokuba ngamnye unokuziva iintlungu zomnye. Ukuba unesifo esichaphazela inkqubo yakho yokugaya ukutya okanye inkqubo yakho yemithambo-luvo, kusenokwenzeka ukuba nenye inkqubo nayo ibandakanyekile. Oogqirha ngoku bajonga ezi meko kumacala omabini e-gut-brain axis. Ungenza okufanayo ngokunyamekela impilo yakho yengqondo kunye nempilo yamathumbu akho. Kuba ezi zinto zimbini zidibene!

Unxibelelwano phakathi kwamathumbu nobuchopho, inkqubo yokwetyisa, impilo yengqondo, inkqubo yemithambo-luvo, i-microbiome, isondlo, uxinzelelo