Idan ba a taɓa jin labarin da yawa game da kwayoyin ku ba, wani ɓangare na furen ku, mai yiwuwa za ku ji mai yawa game da wannan batu a nan gaba. Wadannan kwayoyin da ba a kula da su ba a yanzu an hade su da kewayon hanyoyin maganin lafiyar mutum da matsaloli. Yayin da ka bi tare da wannan kimiyya mai zurfi za ka so ka tabbata cewa kana yin duk abin da za ka iya yi don tabbatar da cewa kwayoyin jikinka suna lafiya kamar yadda suke iya zama.
A nan za mu dubi abin da aka sani game da kwayoyin jikinka, abin da ke aikawa da ma'auni kuma abin da ke taimakawa wajen bunƙasa.
Menene Gut Flora?
Gudun tsuntsaye ya zama duniya na kwayoyin halitta da ke cike da jikin mu na gastrointestinal. An kiyasta akwai kimanin tiriliyan 100 na waɗannan microorganisms, wanda ake kira microbes. Suna da yawa suna da nau'o'in kwayoyin cuta, amma akwai wasu fungi da protozoa. Abokanmu da gut flora an dauki su ne daya daga amfanin juna. Za'a iya maimaita furen gutshi kamar kwayoyin halitta, microbiota ko microflora.
Bincike a kan gut flora ya gano cewa ba a haife mu da gut flora, amma jariran jariran suna da tsarin narkewa da yawa tare da flora daga mahaifiyarsu a lokacin aiwatar da haihuwa. (Akwai bincike na farko wanda jariran da aka haife su ta hanyar bangarorin nan suna nuna bambance-bambance a cikin kayan kwari na kwari).
An sami bambanci a tsakanin flora na nono da kuma samfurin-ciyar da jariri. Da zarar an yaye jarirai, abin da ke faruwa a tsawon shekaru biyu, furancin su ya fi kama da irin yanayin da balagar balaga.
An yi la'akari da furen gut:
- Samar da narkewa
- Rike kwayoyin cututtuka a bay
- Sanya tsarin tsarin rigakafi
- Synthesize wasu bitamin
- Goyan bayan gogewa
- Taimako don shayar da na gina jiki
Abin da ke da cutar Gut Bacteria
A cikin lafiyar lafiya mafi kyau, akwai daidaitattun ƙarancin wanda kamfanonin kwayoyin cuta ke ci gaba da cike da damuwa waɗanda suke da damar kasancewa cikin damuwa. "Tsarin dysbiosis na intestinal " shine kalma da masu bincike zasu yi amfani da su don bayyana yanayin da ya dace da shi wanda akwai rikice-rikicen karin damuwa. Canji na iya gani a cikin kayan ado na kansu, yadda aka rarraba su, da yadda suke aiki.
Wadannan dalilai duk suna da tsammanin suna da mummunar tasiri game da lafiyar kwayoyin kwakwalwa na intestinal:
- Amfani da asibiti
- Abincin zamani
- Peristalsis dysfunction
- Juriyar jiki
- Dandalin daji
- Radiation
Lokacin da Gut Bacteria Kashi Bama
Masu bincike suna ganin wata ƙungiya tsakanin dysbiosis na intestinal da kuma cututtukan cututtuka masu yawa. Tabbas, yayin da kake duban jerin masu biyo baya, bazaiyi tunanin abin mamaki ba ne don ganin ciwon zuciya biyu. Abin da zai iya zama abin ban mamaki shi ne alaka da sauran matsalolin kiwon lafiyar jiki. Tunanin yanzu shine dysbiosis yana taimakawa wajen magance matsalar rashin lafiyar magungunan da ke ci gaba da kasancewa a cikin bayyanar cututtuka na wannan cuta.
Yanke labarun bincike yana kallon rawar da lafiyar tsuntsaye ke gudana a cikin cututtuka na ciki (rashin ciwon guttura) da kuma yadda ake danganta da cututtuka na autoimmune.
- Ankylosing Spondylitis
- Atatic Eczema
- Ƙunƙarar ƙuƙwarar ƙwayar ƙwayar ƙwayar cuta (IBD)
- Ƙunƙarar Ciwo na Bikin Ƙara (IBS)
- Rheumatoid Arthritis
Canje-canje na Yakin Canjin Kwayoyin lafiya
Dangane da abin da bincike ya sani a yau game da abin da ke haifar da kwayoyin cutar lafiya da rashin lafiya, waɗannan canje-canje na iya taimaka maka wajen inganta lafiyar ka ciki:
- Yi amfani da maganin kwayoyin amfani da ƙananan. Tabbas, dole ne ka faɗakar da likitanka idan kana da alamun rashin lafiya mai tsanani, amma ka bi shawararsu kuma kada ka dage kan takardar maganin maganin rigakafi don maganin cututtuka.
- Koyi ƙwarewar ƙwarewa ta ƙarfin hali. Rayuwar zamani ta cika da yawan damuwa. Kuna iya koyon kwarewa don magance wadannan kalubale a hanyar da zai haifar da rashin ciwo da hawaye a jikinka.
- Idan ya cancanta, dauki probiotics. Abubuwa na kwayoyin halitta sun ƙunshi nau'ikan kwayoyin cutar da aka gano su zama masu amfani ga mutane. Kodayake binciken da aka yi game da amfani da kwayoyin maganin da aka yi amfani da su, ya zuwa yanzu, babu wani bincike mai zurfi da za su iya sauya tsarin kayan gutunku, suna da tsayin daka sosai kuma an nuna su inganta ingantacciyar bayyanar cututtuka a cikin mutanen da ke wahala daga IBS. Kamar yadda yake tare da duk abin da ke kunshe da counter, tabbatar da samun izini daga likita kafin amfani.
Gut Bacteria da Abinci
Kodayake bincike a wannan yanki ya zama mahimmanci, sauye-sauye na abincin na gaba zai iya taimakawa wajen kiyaye kodoyin jikinku masu farin ciki kuma ba za ku cutar da ku ba:
Rage sukari da kuma carbohydrates mai ladabi. Wadannan kayan abinci suna hulɗa tare da kwayoyin ƙwayar cuta ta hanyar aiwatar da furotin kuma zasu iya taimakawa wajen bayyanar cututtuka na gas da bloating.
Ku san sanannun gargajiya. Yayin da kake jin ƙara game da kwayoyin gutturo, zaku ji jin dadi game da kayan rigakafi. Kwayoyin rigakafi su ne sinadirai a cikin abincin da ke ƙarfafa cigaba da amfani da flora mai amfani. Ana samo farko da kayan lambu a cikin kayan lambu da 'ya'yan itatuwa waɗanda suke da zafin jiki mai soluble da zafin jiki. Sauran kalmomi guda biyu suna "fructo-oligo-sacharides" da "inulins;" Abinci tare da waɗannan kayan aikin sunadaran sun kasance sun fi dacewa da sutura masu laushi. Ga wasu misalai:
- Artichokes
- Asparagus
- Ayaba
- Blueberries
- Chicory
- Tafarnuwa
- Leeks
- Albasa
- Rye
Ku ci abinci mai ƙanshi. Abincin gurasar abinci shine abincin da ya riga ya ƙunshi su cikin halittu na rayuwa masu amfani da kwayoyin cuta. Wannan na iya jin dadi sosai, amma idan kayi la'akari da jerin, za ka iya saba da misalai guda biyu:
- Kefir
- Kimchi
- Kombucha
- Sauerkraut (ba abincin gwangwani ba, mai sauƙi, wanda ba shi da ƙwararru daga ɓangaren firiji na kantin kayan sayar da kayayyakin abinci)
- Yogurt
Ka yi la'akari da kasusuwa na kashi: Ko da yake binciken yana da mahimmanci, yawancin masu aikin kiwon lafiya da dama sun yarda da kashi kashi kamar yadda ake warkarwa ga gut .
Sources:
Galland, L. & Barrie, S. "Dysbiosis na Intestinal da kuma Sanadin Cututtuka" Cibiyar Harkokin Cutar Gida ta Muhalli .
Gibson, G. & Roberfroid, M. "Murayar Abinci na Kayan Adam Microbiota: Gabatar da Ka'idojin Kwayoyi" Journal of Foods 1995 1401-1412.
Gibson, G., et.al. "Hanyoyin abinci na yau da kullum na dan Adam microbiota: Ana sabunta ka'idar farfadowa" Binciken Neman Harkokin Kiwon Lafiya 2004 17: 259-275.
Hawrelak, JA & Myers, SP "Sakamakon Dysbiosis na Intestinal: A Review" Ƙwararren Neman Labarai na 2004 9: 180-197.