Indaba Eyimfihlo Phakathi Kwesisu Sakho Nobuchopho (Ukuxhumana Kwesisu Nobuchopho) - Ake Sixoxe Ngalokhu!

Wake wezwa "ngenkulumo yamathumbu"? Noma uzizwa sengathi "unezimvemvane esiswini sakho" lapho okuthile okuhle kuzokwenzeka? Ngokufanayo, lapho kwenzeka okuthile okunzima, uthi "isisu sakho sizokushiya." Konke lokhu empeleni kungenxa yokuxhumana okumangalisayo phakathi kobuchopho bethu namathumbu ethu, noma uhlelo lokugaya ukudla. Laba ababili bakhuluma bodwa njalo.

Kungani kukhona ukuxhumana okunamandla kangaka phakathi kwamathumbu nobuchopho?

Cabanga ngalokhu: ubuchopho bethu namathumbu ethu kufana nabangane abakhulu . Baxoxa njalo. Bathumela imiyalezo hhayi nje ngalokho esikudlayo nesikuphuzayo, kodwa futhi nangemizwa yethu yenjabulo, ukudabuka, nokwesaba. Eqinisweni, ulwazi oluningi lushintshaniswa phakathi kobuchopho bethu namathumbu ethu kunanoma yiluphi olunye uhlelo emzimbeni wethu. Akumangalisi lokho? Amathumbu ethu, noma uhlelo lokugaya ukudla, kuthiwa lunenani elikhulu kakhulu lamaseli ezinzwa angaphandle kobuchopho.

Ngakho-ke, kungani kukhona ukuxhumana okukhulu kangaka phakathi kwalokhu okubili? Kalula nje, kuklanyelwe ukusisiza siphile. Uyazi ukuthi ukudla esikudlayo kubaluleke kangakanani emzimbeni wethu wonke. Kusukela ezikhathini zasendulo, abantu bebenokufinyelela ekudleni okuhlukahlukene. Ngakho-ke, imizimba yethu yayidinga "uhlelo lwe-alamu" oluhle ukuqinisekisa ukuthi ithola ukudla okufanele, ukuqaphela ngokushesha lapho sidla okuthile okungalungile, noma ukuyeka ukugaya ukudla isikhashana.

Lolu "hlelo lwensimbi" luhlanganisa nengxenye yobuchopho bethu elawula imizwa. Cabanga ngakho, lapho kwenzeka into embi kuwe, igcina inkumbulo engqondweni yakho ukuqinisekisa ukuthi ayiphinde yenzeke. Ngokufanayo, imizwa ingenza imizwa yethu yamathumbu ibe namandla kakhulu. Futhi, imizwa enamandla yamathumbu ingandisa ukucindezeleka kwethu kanye nezimpendulo zemizwa. Kufana nomjikelezo wokubuyela emuva nokubuyela emuva, ikakhulukazi phakathi kobuchopho namathumbu.

Yiziphi izinto ezithinta lobu budlelwano emizimbeni yethu?

Manje ake sibone ukuthi hlobo luni lwezinto ezithinta le ngxoxo yobuchopho nomzimba wethu. Ucwaningo lusikisela ukuthi lokhu kuxhumana kuthinta okulandelayo:

• Indlala nokwaneliseka
• Izintandokazi zokudla kanye nezifiso
• Ukuzwela kokudla kanye nokungabekezeleli ukudla
• Ukuhamba kwamathumbu
• Ukugaya ukudla
• Ukuguqulwa kwe-Metabolism
• Isimo sengqondo
• Ukuziphatha
• Amazinga okucindezeleka
• Ukuzwela ubuhlungu
• Izinto ezifana nekhono lokucabanga nokunaka ('umsebenzi wokuqonda')
• Ukungavikeleki komzimba

Yiziphi izinhlelo ezihilelekile kulokhu kuxhumana kwamathumbu nobuchopho?

Uma odokotela bekhuluma ngalokhu kuxhumana kwamathumbu nobuchopho, bakubiza ngokuthi "i-Gut-Brain Axis".Kufana nenethiwekhi yezinzwa exhumanisa ubuchopho namathumbu, ithwala imiyalezo iye phambili naphambili. Kodwa-ke, lolu hlelo lwezinzwa alusebenzi lodwa. Lusebenza eduze kakhulu nohlelo lwethu lwe-endocrine, olukhiqiza ama-hormone (la ma-hormone asitshela izinto ezifana nendlala, ukusutha, nokucindezeleka), kanye nohlelo lwethu lokuzivikela komzimba (olusabela ngendlela efanele kunoma yikuphi ukutheleleka noma ukulimala emathunjini).

Ngaphakathi kwale nethiwekhi, kunabantu abaningana abadlala indima ebalulekile ekuxhumaneni kwamathumbu nobuchopho:

Ubuchopho obuncane emathunjini - i-Enteric Nervous System (ENS)

Ubuwazi ukuthi ngaphakathi kohlelo lwethu lokugaya ukudla (`Indlela yesisu (GI)`), kukhona uhlelo lwezinzwa oluhlukile olulawula imisebenzi yalo yokugaya ukudla. Lubizwa ngokuthi `Isistimu Yezinzwa Engaphakathi` (`ENS`) . Lunamangqamuzana ezinzwa angaphezu kwezigidi ezingu-500! Lokho kusho ukuthi, lolu uhlelo lwezinzwa oluyinkimbinkimbi kakhulu ngaphandle kobuchopho bethu. Esinye isici esikhethekile salokhu ukuthi lungasebenza ngokuzimela ngaphandle kobuchopho bethu kanye nohlelo oluyinhloko lwezinzwa (`uhlelo lwezinzwa oluphakathi`). Ngenxa yalesi sizathu, abanye ososayensi nabo balubiza ngokuthi ``ubuchopho besibili`` .

I-ENS empeleni iyingxenye ekhethekile yesimiso sezinzwa esizimele esilawula imisebenzi engenziwanga ngokuzithandela yezitho zethu zangaphakathi. Nakuba isebenza njengengxenye yesimiso sezinzwa esizimele, isebenza futhi ngokuzimela. Okusho ukuthi, ingaqoqa ulwazi mayelana nezimo ezingaphakathi kwamathumbu, icubungule lolo lwazi lapho, futhi iphendule ngaphandle kokuluthumela ebuchosheni.

Indlela yokuxhumana eyinhloko - i-Vagus Nerve

Isixhumanisi esiyinhloko phakathi kwesimiso sezinzwa (i-ENS) emathunjini nasebuchosheni bethu yi -vagus nerve . Lena ingenye yezinzwa ezingu-12 ze-cranial eziqala ekhanda lethu (cranium), zihamba emzimbeni, bese zisakazeka endleleni. I-vagus nerve ithwala ulwazi lwezinzwa mayelana nezimo ezingaphakathi emathunjini kusukela ku-ENS kuya ebuchosheni. Ngenxa yalokho, le nerve efanayo ithwala izimpawu zokunyakaza ezivela ebuchosheni ziye emathunjini.

Uma izimo emathunjini zishintsha, isibonelo, izinguquko zamakhemikhali noma ukufika kokudla, kunezinhlobo ezahlukene ze-reflex ezisebenza emathunjini ngenxa yokusabela. Lezi zibizwa ngokuthi i-vagal reflexes. Ezinye zazo zisebenza ngaphakathi kwe-ENS ngaphandle kokubandakanya ubuchopho (intrinsic vagal reflexes). Ezinye zisebenza ngokuxhumana phakathi kwe-ENS nesistimu yezinzwa ephakathi (extrinsic reflexes).

Abangane abancane emathunjini ethu - i-microbiome yamathumbu

Lokhu kungase kukumangaze. Amabhaktheriya ahlala emathunjini ethu nawo ahilelekile kulokhu kuxhumana kwamathumbu nobuchopho! Yebo, lawa ma-microbes emathunjiniYibo abakhiqiza, noma abasiza ekukhiqizeni, izithunywa eziningi zamakhemikhali ('ama-neurotransmitter') athwala imiyalezo phakathi kwamathumbu nobuchopho. Akukhona lokho kuphela, bakhiqiza namanye amakhemikhali angathinta ubuchopho ngegazi lethu. Ubuchopho bethu namathumbu kungashintsha indawo lapho la magciwane ehlala khona, kuthonye umphakathi wawo ('i-gut microbiome').

Ucwaningo lwamuva nje lubonise ukuthi le nhlanganisela yamagciwane amathumbu ingase ihlotshaniswe nezifo ezahlukahlukene zezinzwa, izinkinga zempilo yengqondo, kanye nezinkinga zokusebenza kwesisu.

Lezi zinkinga zokusebenza ziyizimo lapho izimpawu ziqhubeka khona kodwa kungatholakali imbangela ecacile yomzimba. Isibonelo, kukhona ukuhlangana okukhulu phakathi kwabantu abane -irritable bowel syndrome (IBS) nalabo abanezinkinga zempilo yengqondo njengokukhathazeka.

Yiziphi izifo ezingahlotshaniswa ne-axis yobuchopho nomgudu wamathumbu?

Ngakho-ke, uma le axis yobuchopho nomgudu ingasebenzi kahle, noma uma kukhona okungahambi kahle ngayo, yiziphi izifo noma izimpawu ezingavela? Bheka lolu hlu:

• I-Irritable Bowel Syndrome (IBS) kanye nokuqunjelwa okusebenzayo noma isifo sohudo
• Izifo zengqondo ezifana nokukhathazeka nokucindezeleka
• Ubuhlungu besifuba obungeyona eyenhliziyo
• I-colic yezingane ezincane
• I-dyspepsia esebenzayo
• I-dysphagia yokusebenza
• Ukungasebenzi kahle kwemisipha yesisu (i-Gastroparesis)
• Inkinga yemisipha ye-anus (`Anismus`)
• Ukucindezeleka okungapheli
• Ukukhathala okungapheli
• Ubuhlungu obungapheli
• Ukwanda kokucindezeleka kwe-visceral
• Ukukhuluphala ngokweqile
• Izinkinga ze-neurodevelopmental ezifana ne-autism
• Izinkinga ze-neurodegenerative ezifana nesifo sikaParkinson
• Izinkinga zobuhlungu ezihlobene nemizwa njenge-multiple sclerosis

Odokotela baziphatha kanjani izimo ezinje?

Odokotela baziphatha kanjani izimo ezibonakala zihilela kokubili amathumbu kanye nobuchopho? Eqinisweni, odokotela sebeqala ukubheka amagciwane asemathunjini akho (i-"gut microbiome"`) lapho belapha lezi zimo.

Indlela yokwelapha amagciwane amathumbu

Izifundo zezilwane zikhombisile ukuthi ukuba nomphakathi onempilo nohlukahlukene wamagciwane (`ama-microbiota`) emathunjini kungasiza ekunciphiseni izimpawu zezinkinga zesisu, zemizwa, zokuvuvukala, nezengqondo. Imiphumela isaxubene ngokuthi lokhu kungasebenza kanjani kubantu, kodwa iyathakazelisa. Nazi ezinye izindlela zokwelapha la magciwane emathunjini:

• Ama-probiotic : Lawa amabhaktheriya amahle atholakala ezintweni ezifana ne-yogurt nokudla okubilisiwe.
• Ama-antibiotic : Ngezinye izikhathi abulala amagciwane amabi.
• Ukufakelwa kwe-Fecal microbiota (FMT) : Lena indlela entsha kakhulu. Ihilela ukufaka amabhaktheriya amahle avela endle yomuntu ophilile emathunjini omuntu ogulayo.

Ukwelashwa kwengqondo nomzimba

Futhi, abantu abanezinkinga ezithile zesisu ezisebenza kahle bangase bazuze ekwelashweni kwengqondo nomzimba ngochwepheshe wezokwelapha zokuziphatha. Lezi zindlela zokwelapha zingasiza ekunciphiseni izimpawu zesisu eziqhubekayo, noma okungenani zikusize ufunde ukubhekana nazo. Zingasiza futhi ekunciphiseni isimo sakho sengqondo kanye nokucindezeleka. Lokhu kungaba kuhle ngokungaqondile emathunjini akho. Ezinye zalezi zindlela zokwelapha zifaka:

• Ukwelapha ngokuphumula : Lokhu kuhilela ukusebenzisa amasu ahlukahlukene ukukusiza uphumule futhi unciphise impendulo yakho yemvelo yokucindezeleka. Isibonelo, ukuphumula kwemisipha okuqhubekayo, ukubona ngeso lengqondo, kanye nomculo ozolisayo. Ucwaningo lubonisa ukuthi lawa masu asebenza kahle kakhulu uma ehlanganiswa nokwelashwa kokuziphatha kwengqondo (CBT).
• Ukwelashwa Kokuziphatha Kokuqonda (i-CBT) : Umgomo walolu hlobo lokwelapha ukusiza abantu abanezinkinga zesisu ukushintsha imicabango yabo, ukuziphatha kwabo, kanye nezimpendulo zabo ngokomzwelo ebuhlungwini bomzimba, kanye nokucindezeleka kwengqondo/ngokomzwelo kanye nokukhathazeka.
• Ukuqeqeshwa kokuphumula okuqondiswe emathunjini : Lokhu ukuphumula okujulile kuhlanganiswe neziphakamiso ezinhle mayelana nokusebenza kwesisu. Isibonelo, ukubeka izandla zakho esiswini sakho, ukuzwa umuzwa ofudumele, nokucabanga ukuthi ungakwazi ukulawula ukunyakaza kwakho kwamathumbu. Le ndlela ingaba usizo kubantu ababhekana nezimpawu ngaphandle kokucindezeleka okusobala.
• Impendulo ye-Bio: Lokhu kwelashwa kufundisa umuntu ukuthi angazilawula kanjani izimpendulo zemvelo zomzimba wakhe. Isibonelo, ukufunda ukulawula izinga lokushaya kwenhliziyo noma izinga lokushisa komzimba wakho ngosizo lwedivayisi kagesi. Ucwaningo lukhombisile ukuthi i-biofeedback, uma ihlanganiswa nezinye izindlela zokulawula ukucindezeleka kanye nezimpawu, ikhiqize imiphumela emihle yezempilo kubantu abanezifo zesisu ezisebenzayo.

Yini esingayenza ukuze silondoloze lokhu kuxhumana kwamathumbu nobuchopho ekhaya?

Ngakho-ke, yini esingayenza ekhaya ukuze silondoloze lo mqondo obaluleke kakhulu wamathumbu nobuchopho?

Indlela engcono kakhulu yokunakekela impilo yamathumbu akho nsuku zonke - kanye nempilo yobuchopho bakho ngenxa yalokho - ukudla ukudla okunempilo nokulinganiselayo . Enye indlela yokunakekela impilo yobuchopho bakho - futhi mhlawumbe nempilo yamathumbu akho - ukuphatha ukucindezeleka kwakho ngangokunokwenzeka. Ungabheka nezindlela zokuphatha ukucindezeleka ngezikhathi zokucindezeleka, kanye nezindlela zokunciphisa ukucindezeleka empilweni yakho yansuku zonke.

Hlobo luni lokudla neziphuzo olulungele lokhu?

Umthetho omuhle wokuthuthukisa impilo yamathumbu akho ngokwemvelo ukudla izinhlobo ezahlukene zokudla okuphelele , ikakhulukazi izithelo nemifino . Uma ukudla kwakho kuhlukahluka kakhulu, i-microbiome yakho yamathumbu izoba hlukahlukene kakhulu. Lokho kuhle empilweni yakho yonke yamathumbu. Ukudla okuphelele nezitshalo kunomsoco omningi ngekhalori kunokudla okucutshungulwe. Lokho kusho ukuthi indawo encane yezithako ezingenampilo, izinto ezinoshukela, namafutha agcwele. Esikhundleni salokho, sithola izinto ezinjengalezi:

• Ifayibha encibilikayo nengancibiliki : Izitshalo eziningi ziqukethe zombili izinhlobo zefayibha. Lokhu kusiza ekulawuleni ukuhamba kwethu kwamathumbu futhi kuhlinzeke ngokudla kwamagciwane awusizo (ama-microbiota) emathunjini ethu. Lawa magciwane, nawo, ondla ulwelwesi lwamathumbu ethu.
• Ama-prebiotic nama-probiotic : Ama-probiotic angama-bacteria aphilayo atholakala ekudleni okubilisiwe njenge-yogurt ne-sauerkraut. Ama-prebiotic ayizinhlobo ze-fiber kanye ne-starch eziyinkimbinkimbi ezithandwa yila ma-bacteria.
• Ama-Antioxidants : Lawa ma-antioxidants, atholakala ngokwemvelo ezithelweni nasemifino ehlukahlukene, asiza ekulweni nama-free radicals emizimbeni yethu futhi avimbele ukuvuvukala. Ukudla okuhlukene kuqukethe izinhlobo ezahlukene zama-antioxidants.
• Ukudla okulwa nokuvuvukala: Ukudla okugcwele, okusekelwe ezitshalweni ngokwemvelo kunciphisa ukuvuvukala ngoba kunoshukela omncane, izithasiselo, kanye ne-cholesterol. Lokhu kusiza ukugcina amagciwane asemathunjini ethu ejabule.

Ngamafuphi, yini okufanele uyikhumbule

Amathumbu akho nobuchopho bakho kufana nabangane ababili abaseduze kakhulu, bexhumana njalo ngezimpawu zezinzwa namakhemikhali. Basondelene kakhulu kangangokuthi ngamunye angazwa ubuhlungu bomunye. Uma unesifo esithinta uhlelo lwakho lokugaya ukudla noma uhlelo lwakho lwezinzwa, kungenzeka ukuthi nolunye uhlelo luhilelekile. Odokotela manje babheka lezi zimo kuzo zombili izinhlangothi ze-gut-brain axis. Ungenza okufanayo ngokunakekela impilo yakho yengqondo kanye nempilo yamathumbu akho. Ngoba lokhu kokubili kuxhumene!

Ukuxhumana kwamathumbu nobuchopho, uhlelo lokugaya ukudla, impilo yengqondo, uhlelo lwezinzwa, i-microbiome, ukudla okunomsoco, ukucindezeleka