1 - Kutora Bhakteria Kunobatsira Sei Muviri Wedu
Kugadzira mabhakitiriya kana microbes zvinorarama mudumbu redu rekudya tichibatsira kudya zvokudya, kudzivirira utachiona, uye kuratidzwa kuti tive nebasa mumuviri wedu wakagwinya. Gut flora, gut microbiota, uye kuvhuvhuta michiota mamwe mazita anowanzoshandiswa kugadzira mabhakitiriya. Mvura yedu inosanganisira zviyero zvakakura zvebhakitiriya zvichifananidzwa nedzimwe nhengo dzomuviri uye ine inofungidzirwa dzakasiyana siyana kusvika kune mazana mashanu kusvika ku1000. Mhando idzi dzakaputsika kusvika mumabhiriyoni emakiromita anogara mumvura.
Tinotanga kugadzira zvirwere mabhakiteriya kubva pakuberekwa uye microbial balance inogadzirwa kubva pakudya kwedu uye zvakatipoteredza. Iko kune nguva dzose kushanduka kwezvakanaka uye zvakashata kugadzirisa mabhakitiriya mukupindura izvo zvatinodya tichishanda kuti tienzanise nharaunda yekudya. Apo patinodya zvokudya zvisina kunaka, tinofudza bhakitiriya yakaipa zvichikonzera kusawirirana kwakaipa.
Maererano nekutsvakurudza, gutora mabhakitiriya kunogona kukanganisa mafuta akawanda kuburikidza nekugadzirisa simba kubva pane kudya. Izvi zvinoreva kuti chii chatinodya chinokanganisa ma microbes mumatumbo edu. Mishonga inoshandiswa kuwedzera mafuta kana kutibatsira kuti tirambe tiine utano hwakanaka. Ndihwo huwandu hwesibhakitiriya yakaipa iyo inosimudzira mafuta maitiro. Kuva nemabhakitiriya akaipa mumatumbo edu zvinorevawo kuva nemafuta akawanda pamuviri wedu.
Zvidzidzo zvinoratidza kuti mabhakitiriya anoshanduka munguva yakawanda mukupindura kuchinja mune zvatinodya uye utano hwakanaka. Zvatinodya zvinoratidzirwa kuti tishandure kana zvakanaka kana kuti zvakaipa mukutakura mabhakitiriya. Kuva nehuipi hwakawanda mukati mebhakitiriya kunonzi kuwedzera mafuta edu ezvitoro uye kunokanganisa kuti muviri wedu unopisa sei mafuta.
Vatsvakurudzi vari kutarisa zvirwere mabhakitiriya sechimwe chinhu chinokonzera kuwedzera kukura kwehosha. Uhu hunoonekwa huri kuratidza hutachiona hwemvura husina kunaka hunovhiringidza kukwanisa kwedu kurasikirwa nemafuta.
2 - Zvakaipa Zvakawanda Bhakteria Inoreva Mafuta Akawanda
Zvirwere zvitsva zvinoratidzika kuti zvakasiyana pakati pevanhu vane simba uye vakaoma pamwe chete nemakonzo. Sezviri pachena, kusabatanidzwa mumatumba edu mabhakitiriya kunobatanidzwa nekurema uye zvirwere zvakabatana. Zvidzidzo zviri kuratidza zvakanyanya kuipa mukati meghakitiriya zvinoreva mamwe mafuta emuviri.
Chimwe chidzidzo chakaongorora maitiro emagiramu emagetsi anokonzera mhando dzakanaka. Tsvakurudzo iyi yaibatanidza kutora zvirwere zvemakumbo kubva kumakumbo mana emapatya evanhu uye kuvaisa mumashonga asingasviki. Rimwe ramajaya rakanga rakatetepa uye rimwe racho rakaoma. Zvirwere (gutakura mabhakitiriya) zvakatorwa kubva kumapatya akaonda zvakakonzerwa mishonga yakaonda, uye mabhakitiriya kubva kumapapiro akareruka akaguma nemafuta ane mafuta.
Maererano nemigumisiro yekutsvakurudza, ma microbes kubva kumapatya maviri akasvibiswa aiva nemigumisiro yakanaka ye metabolism uye yakagadziridzwa mafuta okusvibiswa (kupisa).
Chimwe chiitiko chinonakidza chakaitika apo mapeji ose akaiswa muhomwe imwechete. Iyo yakaonda mabhakitiriya akaendeswa kumakonzo akaoma achiita kuti vashandure uremu uye kuwedzera mapurogiramu ebhakitiriya akafanana nemiti mutsvuku.
Zvitsvakurudzo zvinotsvaga zvinoratidzira zvakaipa mumabhakitiriya seimwe yezvinokonzera kukwegura. Nzvimbo inokosha inotora kubva kune izvi zvose ndeyokudzivirira kudya kwekudya kunokurudzira kukura kwezvakaipa mumabhakitiriya. Izvi zvinoreva kudzivisa kudya zvakagadzirwa zvakakwirira mumafuta akazara uye shuga.
Nekuvandudza zvakanaka mumabhakitiriya uye nekuumba maruva emukati semakonzo anonda, kudya kudya kwakanaka kunokosha . Izvi zvinosanganisira kudya miriwo yakasiyana-siyana, zviyo zvose, uye michero.
3 - Gadzira Mabhakitiriya Nezvokudya Zvakaipa
Mukuwedzera kuchinja kukwanisa kwedu kurasikirwa nemafuta, zvinoratidzika zvakaipa mumavhakitiriya kunowedzera zvishuwo zvisina kunaka zvekudya. Izvi zvinogona kuitika nekuda kwekusagadzikana kwemakemikari (gutakura mabhakitiriya) maererano nekutsvakurudza.
Chimwe chekuongorora chakaongorora nzira yekudya yakashandiswa nemaviri emuviri (gutakura mabhakitiriya). Muviri wedu unoumbwa nekusiyana kwezvisikwa zvinokwikwidza zvekudya. Inoratidzika hondo inoramba iripo pakati pemuviri wedu uye microbiota inogona kutungamirira kuchido nekusarudzwa kwezvokudya zvisina kunaka .
Zvishuvo zvisina kunaka zvinogona kuva nekuda kwebibi zvitsva zvinobatsira kubva kune izvo zvikafu. Sayenzi inongotaura kuti zvakaipa mumabhakitiriya anoda kuchengetwa ari mupenyu nemuiti (iwe) kuidya izvo zvinoda kuchengetedzwa.
Kuedza kuzvidzora pamusoro pekudya zvisarudzo kunogona kubatsira kubvisa zviratidzo zvitsva zvemukoko zvinotanga mudumbu. Maererano nekutsvakurudza, kudya utano kunogona kuderedza zvido zvedu zvekudya nekupindira mu microbiota yedu. Kuderedza kuipa kwegate mabhakitiriya kunobatsira kuderedza zvido zvekudya, kuita shanduko yakanaka mumarumbo emukati, uye kunoita kuti tikwanise kuora muviri.
4 - Nzira Yokuvandudza Sei Akanaka Akanaka Bhakitiriya
Zvatinodya zvinoita basa rinokosha pakuchengetedza utano hwakanaka hwebhakitiriya. Kukurudzira hutano hwakanaka hunozadza hutachiona hwakanaka hunoda kubvisa zvokudya zvinokurudzira zvakashata mumabhakitiriya. Zvakaipa zvinokonzera mabhakitiriya anodyisa kudya zvakakwana mumafuta akazara uye pasi muzvibereko nemiriwo. Kushandura kuchinja kuwedzera zvakanaka mabhakiteriya kunokosha pakurasikirwa kwehutano uye hutano hwehutano. Iwe uchawana mazano anotevera anobatsira kuvandudza maruva emimba:
- Utano hwakanaka - idya fiber yakakwirira, zvokudya zvose zvakadya. Itai zvokudya zvakadai senyuchi, nutswe, mbeu, mbeu yose, michero, nemiriwo, izvo zvose zvinopa zvokudya zvakanaka mumabhakitiriya.
- Bvisa kudya zvakagadziriswa - chengetedza kudya kwemashuga, mafuta emhuka, nekudya zvakagadziriswa kusvika kune zvishoma zvakakwana kana kubvisa zvachose kukurudzira kukura kwemaktheria akanaka.
- Pre and probiotics - tsvakurudzo inobatanidza zvakanaka mumabhakitiriya anodzorerwa kuburikidza nekuwedzerwa kwezuva nezuva wekutanga uye / kana maitiro anonzi probiotics. Zvirongwa zveprobiotics zvinogona kuvandudza maruva emuviri uye utano hwekudya hunoita kuti pave nenzvimbo inofadza kuitira zvakanaka kugadzirisa mabhakitiriya. Taura nechiremba wako usati watora chero zvigadzirwa zvinosanganisira zvinotangira uye probiotics.
- Zvinhu zvokudzivisa - antibiotics, acid blockers, uye anti-inflammatories zvinoratidzirwa kuparadza mabhakitiriya akanaka uye akaipa uye haasati yakagadzirisa nzvimbo yekugara. Mishonga inorwisa mabhakitiriya inofanira kushandiswa chete kana zvichidiwa uye inorayirwa nachiremba.
5 - Bonus - Zvokudya Zvakanakisisa Zvokuvandudza Kutora Bhakitiriya
Apple cider vhiniga - inokurudzira hydrochloric acid (HCL) kubatsira kuchengetedza zvakakodzera acidity uye hutano hwepH huri mumuviri. Inokurudzira zvakanaka kugadzirisa mabhakitiriya uye kurasikirwa kwemafuta
Goroti yakakosha - chitubu chakakosha chemaprobioti chaiwo. Iine tsika dzakararama dzakashata S.thermophilus, L. bulgaricus, L.acidophilus, uye Bifidobacteria (zvakanaka gut bacteria)
Zvokudya zvakabikwa - sauerkraut ndezvokudya zvakasikwa zvakasikwa zvine mabhakitiriya aLactobacillus (zvakanaka gut bacteria)
Mangos - chimiro chemuviri chinoratidzwa kuti chivandudze utano hwakanaka, kuderedza mafuta omuviri uye kuchengetedza shuga yakakwana
Kefir - yogurt inodhakwa yakazara yemararamiro anorarama uye anobata zvakanaka emuti bhakitiriya
Koconut oil - medium chain fatty acid. Iine mhete uye caprylic acids inoratidzwa kuderedza zvakaipa mumabhakitiriya uye kuchengetedza utano hwakanaka hwesimba asidi
Garlic - inonzi prebiotic chaiyo inobatsira kupisa uye kuchengetedza maruva ane hutano hwakanaka
Shoko Rinobva
Kugadzira mabhakitiriya anoita basa rinokosha mumatumbi edu anochengetedza mafuta. Tinogona kuvandudza zvakanaka pakuderedza mafuta emuviri kuburikidza nekuchinja maruva emukati. Izvi zvinoitwa nekushandisa miitiro yakanaka yekudya iyo inowedzera zvakanaka maitiro emabhakitiriya nekuderedza mishonga yakaipa. Muviri wedu unogona kunge uri kushanda nguva dzose kuti uenzanise mararamiro edu, asi ichava kushandiswa kwezvokudya zvine utano zvinoita kuti tikwanise kuchengeta utano hwakanaka.
> Sources:
Emmanouil Angelakis et al., Ukama huri mukati megumbo microbiota uye kuwedzera kwehuwandu hwevanhu, Future Future, Microbiology , 2015
> Harrison Wein, Ph.D, Gut Microbiomes Kusiyana pakati pevanhu Vose uye Vakashata, National Institutes Health , 2008
> Joe Alcock et al., Kudya mufambiro kunoshandiswa nehutachiva microbiota here? Zvinetso zvekushanduka- shanduka uye nzira dzinogona kuita, Journal of Cell uye Molecular Biology , 2014
> Katherine Wendelsdorf, Ph.D., Gut Microbes uye Kudyidzana Kwezvokudya Kuita Kuti Kuwedzere Kuwedzerwa Kwakawanda, Zvikoro zveHurumende zveNyika, 2013
> Rosa Krajmalnik-Brown, PhD et al., Migumisiro yeMitambo yeGitro yeUkudya Kwemagetsi uye Simba reMitemo, Chirongwa muChipical Practice , 2012