Ka ʻōlelo a kou ʻōpū e pili ana i kou olakino

Anter

• Ka loulou ma waena o nā Hormone a me kou ʻōpū
• Pehea ka hopena o ka bacteria Gut i ​​kou kino holoʻokoʻa
• Nānā i nā pono Probiotic āpau me kēia Rx
• 6 mau ala e loaʻa ai nā pōmaikaʻi Probiotics e hoʻomaikaʻi ai i kou olakino holoʻokoʻa
• Pehea e koho ai i kahi mea hoʻohui me ka nui o nā pono probiotic
• Nānā no

He hana maikaʻi ka hele ʻana me kou puʻuwai.

ʻIke, i ka wā e pili ana i ke ʻano, ʻaʻole i loko o kou poʻo a pau - aia nō i loko o kou puʻuwai. "Hoʻopili ka lolo i ka digestive tract a me ka ʻaoʻao ʻē aʻe," wahi a Rebekah Gross, M.D., he kauka gastroenterologist ma NYU Langone Medical Center. I ka ʻoiaʻiʻo, ua loaʻa kahi noiʻi hou i kā mākou esophagus, ʻōpū, ʻōpū liʻiliʻi, a me ka kolona i ʻōlelo nui i ka hana a ko mākou noʻonoʻo a me ke kino a me ko mākou hauʻoli. (Ma ke kamaʻilio ʻana, ua lohe paha ʻoe hiki iā ʻoe ke noʻonoʻo iā ʻoe iho i ka hauʻoli, olakino, a ʻōpio?)

"ʻO ka ʻōpū kahi hui koʻikoʻi o nā mea pono e pono ai mākou e hoʻomaka i ka nānā nui ʻana," wahi a Steven Lamm, M.D., ka mea kākau o ʻAʻohe Puka, ʻAʻohe Hanohano. "ʻO ka hana ʻana i ia mea he mea huna paha e hoʻomaikaʻi ai i ko mākou olakino holoʻokoʻa."

ʻO kēia ke kumu e lohe nui ai ʻoe e pili ana i nā pono probiotics ...

Ka loulou ma waena o nā Hormone a me kou ʻōpū

Inā he manaʻo ko kou ʻōpū i kekahi manawa, no ka mea. Aia ma ka ʻōpū o ka ʻōpū he pūnaewele kūʻokoʻa o nā haneli miliona o nā neurons-ʻoi aku ma mua o ka spinal cord i kapa ʻia ʻo ka ʻōnaehana nerve enteric. He mea paʻakikī a koʻikoʻi ia i kapa ʻia e nā ʻepekema ʻo "ka lua o ka lolo." Ma waho aʻe o ka mālama ʻana i ke kaʻina hana hoʻoheheʻe, ʻo kou ʻōpū ke kumu o ka ʻōnaehana pale o kou kino (ʻo wai ka mea i ʻike?) "He mea pale koʻikoʻi loa ia, e like me ka nui o ka ʻili," wahi a Michael Gershon, M.D., ka mea kākau o ʻO ka lolo ʻelua a me ka gastroenterologist paionia nāna i hoʻokumu i ka huaʻōlelo.

ʻO nā pūnaewele i loko o ka'ōpū'ōpū e hana pū i ka 95 pakeneka o ka serotonin i loko o ko mākou kino. (ʻO ke koena i loko o ka lolo, kahi e hoʻoponopono ai ka hormone i ka hauʻoli a me ke ʻano.) I loko o ka ʻōpū, loaʻa ka serotonin i nā ʻano hana like ʻole, me ka hoʻoulu ʻana i ka ulu ʻana o ke aʻalolo a me ka hoʻomaopopo ʻana i ka ʻōnaehana pale i nā germs. (Pili: Pehea e kaulike ai i nā Hormones maoli no ka ikehu mau loa)

Mahalo i ke serotonin, pili mau ka ʻōpū a me ka lolo kekahi i kekahi. Hōʻalo nā leka kemika ma waena a ma waena o ka ʻōnaehana waena o ka lolo a me ka ʻōnaehana ʻōnaehana enteric o ka ʻōpū. Ke koʻikoʻi, makaʻu, a makaʻu paha, hoʻomaopopo ko mākou lolo i ko mākou ʻōpū, a hoʻomaka ko mākou ʻōpū e ʻā i ka pane. Ke huhū kā mākou ʻōnaehana digestive, hoʻomōhala ka ʻōpū i ko mākou lolo i kahi pilikia ma mua o ka hoʻomaka ʻana e ʻike i nā ʻōuli. Manaʻo ka poʻe ʻepekema ua hoʻopilikia maikaʻi ʻia ko mākou naʻau ma muli o ka hopena. "Ke hoʻouna aku nei ka ʻōpū i nā memo e hiki ai ke hopohopo i ka lolo," wahi a Gershon. "Aia ʻoe ma ke ʻano noʻonoʻo maikaʻi wale nō inā ʻae kou puʻuwai iā ʻoe."

Pehea ka hopena o ka bacteria Gut i ​​kou kino holoʻokoʻa

ʻO nā kī ʻē aʻe - a me nā minuscule - nā mea pāʻani i kēia kamaʻilio lolo a me nā ʻōpū o nā microbes e hoʻopili ana i nā paia o ka ʻōpū, i ʻōlelo ʻia e ka gastroenterologist ʻo Gianrico Farrugia, MD, ka luna o ka Mayo Clinic Center no Individualized Medicine. Aia he mau haneli mau ʻano bacteria i loko o ka ʻōpū; ʻO kekahi o lākou e hana i nā mea kōkua e like me ka hoʻokaʻawale ʻana i nā kalapona i loko o ka ʻōpū a hana i nā antibodies a me nā huaora e pale aku ai i ka maʻi, aʻo nā mea ʻē aʻe, huna nā bacteria luku i nā toxins a hoʻoulu i ka maʻi. (DYK aia kekahi mea e like me ka "mircobiomeʻai?")

I loko o ka ʻōpū olakino, ʻoi aku ka nui o ka bacteria maikaʻi ma mua o ka ʻino. Akā he aha ka mea e hana nei i kou poʻo e hiki ke hoʻopili i ke kaulike. "Hiki i nā pilikia noʻonoʻo ke kōkua i ka hoʻololi ʻana i nā mea e noho nei i kāu ʻāpana GI," wahi a William Chey, M.D., he kaukaʻi o ka lāʻau kūloko ma ke Kula Lapaʻau o ke Kulanui o Michigan. Aia ma lalo o ke koʻikoʻi nui a i ʻole ke kaumaha a hopohopo paha e hiki ke hoʻololi i ke ʻano o ka ʻaelike ʻana o kou ʻōpū a pehea e hana ai kāu ʻōnaehana pale, a laila hiki ke hoʻololi i ke ʻano o nā koʻohune i loko o ka ʻōpū liʻiliʻi a me ke kolona. Hiki i nā ʻōuli ke hoʻopili i ka cramping, bloating, diarrhea, a i ʻole ka constipation. (Hiki i ka mea hope ke lilo i pilikia ma kekahi papaʻai, e like me keto.)

ʻO kahi laʻana, ʻo ka huhū o ka bowel syndrome (IBS), kahi maʻi e hōʻeha ai i ka ʻeha o ka ʻōpū, diarrhea, a me ka constipation, hele pinepine ʻia e ka gas a me ka bloating a i kekahi manawa e ka hopohopo a me ke kaumaha, hiki ke pili i ka nui o nā bacteria maikaʻi ʻole i loko o ka ʻōpū liʻiliʻi. Hiki ke maʻalahi ʻia nā wahine i kēia, keu hoʻi inā ʻike lākou i ka hoʻomāinoino moekolohe a i ʻole trauma trauma ma ke ʻano he kamaliʻi. ʻAʻole ʻike ʻia inā ʻo ke koʻikoʻi ke kumu o nā hōʻailona a i ʻole. "Akā hānai pono lāua ʻelua i kekahi, a lele ka IBS i ke ʻano pilikia," wahi a Gross.

Nānā i nā pono Probiotic āpau me kēia Rx

ʻO ko mākou noho koʻikoʻi ka ʻenemi nui loa o ko mākou ʻōpū. Wahi a María Gloria Domínguez Bello, Ph.D., he polofesa microbiology ma ke Kulanui o Rutgers ma New Brunswick, New Jersey, ka wikiwiki o ke kaiāulu, kahi e alakaʻi ai i ko mākou hilinaʻi ʻana i nā meaʻai maikaʻi ʻole a me nā antibiotic, ke kiola nei i kā mākou kaiaolaola kūloko mai hahau; manaʻoʻiʻo ʻo ia aia kahi loulou ma waena o kā mākou ʻōpū bacteria a me ka piʻi ʻana o nā meaʻai āpau (a me nā hoʻomanawanui ʻole pū kekahi) a me nā maʻi autoimmune — Crohn's a me rheumatoid arthritis i waena o nā mea ʻē aʻe he nui — i ka honua ʻoihana. "I ka wā e nalowale ai ke kaulike i nā ʻano like ʻole o ka bacteria intestinal, hoʻouna lākou i nā hōʻailona i kā mākou ʻōnaehana pale e hana nui a lilo i ka wela, e alakaʻi ana i ka maʻi," wahi a Domínguez Bello.

ʻO ka hoʻonui ʻana i ka helu o nā koʻohune maikaʻi i loko o kā mākou GI tract, ma o ka lawe ʻana i nā mea hoʻopiha e hāʻawi i nā pono probiotic a me ka ʻai ʻana i nā meaʻai i loaʻa i nā probiotics, hiki ke kōkua i ka hakakā ʻana i nā pilikia olakino. Hōʻike ka noiʻi e hiki i nā ʻano loea o kēia mau koʻohune maikaʻi ke hoʻopau i ka naʻau a me nā maʻi pīhoihoi.

6 mau ala e loaʻa ai nā pōmaikaʻi Probiotics e hoʻomaikaʻi ai i kou olakino holoʻokoʻa

Hiki iā mākou ke hoʻopuka koke i nā mea hoʻopihapiha hoʻolālā me nā pono probiotic i kūpono i ko mākou ʻōpū ponoʻī e hoʻoponopono i nā maʻi. (He mea ia i kēia manawa, ma hope o nā mea a pau!)

I kēia manawa, e hana i kēia mau hana e mālama i kou ʻōpū - a me kou kino holoʻokoʻa - hauʻoli a olakino:

1. E hoʻomaʻemaʻe i kāu papaʻai.

Pau ka pulupulu i nā huaʻai a me nā mea ʻai a ʻokiʻoki i nā meaʻai i hoʻoponopono ʻia, protein protein o ka holoholona, ​​a me nā kō maʻalahi, nā mea āpau e hānai ai i nā koʻohune hoʻopōʻino a kōkua i ka momona a me nā maʻi, wahi a Carolyn Snyder, RD, kahi mea mālama meaʻai ma Cleveland Clinic. Koho i nā meaʻai i loaʻa nā mea liʻiliʻi loa i helu ʻia ma kā lākou lepili, a chow i lalo i nā mea i loaʻa nā probiotics (me ka waiū, sauerkraut, a me yogurt) a me nā prebiotics, nā ʻano mea pono ʻole i ʻike ʻole ʻia (i loaʻa i nā hua fiber kiʻekiʻe e like me ka maiʻa; nā hua piha, e like me ka bale a me ka rai, a me nā mea kanu e like me nā ʻakaʻakai a me nā ʻōmato) e hana ma ke ʻano he "mea hoʻomomona" no nā koʻohune i loko o kā mākou ʻōpū no nā pono probiotic hou aʻe.

2. Hōʻalo i nā meds pono ʻole.

Hoʻopili kēia i nā laxatives a me nā NSAID (e like me ka aspirin, ibuprofen, a me naproxen) a me nā antibiotic ākea ākea (e like me amoxicillin a i ʻole tetracycline), kahi e holoi ai i nā bacteria maikaʻi me nā mea maikaʻi ʻole. ʻO kēlā me kēia mea ma ka lāʻau antibiotic pono e lawe i kahi probiotic no ʻelua mau lōʻihi ke lōʻihi o ka lāʻau antibiotic e pale ai i ka nausea, diarrhea, a me ka ʻōpū o ka ʻōpū i hiki i ka lāʻau ke kumu, hōʻike nā noiʻi.

3. E hele maʻalahi ma ka ʻalekohola.

Ua ʻike ʻia ka noiʻi ʻana mai Dartmouth-Hitchcock Medical Center ma ka liʻiliʻi o hoʻokahi inu i kēlā lā i kēia lā e hiki ai ke hoʻonui i kou makaʻi i ka ulu ʻana o nā koʻohune maikaʻi ʻole i loko o ka ʻōpū liʻiliʻi a hoʻonāukiuki i ka GI. Inā loaʻa ʻoe i ka diarrhea, bloating, gas, a cramping a inu pinepine hoʻi, ʻokiʻoki i nā cocktails a ʻike inā e hoʻomāmā iki kāu mau hōʻailona, ​​i ʻōlelo ʻia e ka mea kākau noiʻi ʻo Scott Gabbard, MD (E ʻike i ʻelima mau mea e hiki ke loli inā / ke hāʻawi ʻoe i ka booze. )

4. Hoʻomaʻamaʻa hoʻoikaika kino.

E kiʻi i kahi kau hou o ka hou he 30 mau minuke i kēlā me kēia lā, e like me ka hoʻolālā hāpai hāpai hapa hapalua hola e hoʻonui ai i kou manawa hoʻomaha, ʻoiai ke huhū ʻoe. "No ka hana maikaʻi, pono ka ʻōpū i ka hoʻoikaika kino," wahi a Gross. "Makemake ia e jiggled e kōkua i ka neʻe ʻana i ka meaʻai ma o kāu ʻōnaehana." Ke loaʻa ʻole ka manawa e kaomi ai i ka hele wāwae, ka jogging ʻana, a i ʻole ka papa yoga, e lawe i kekahi mau minuke i ka lā no kahi hanu hohonu a i ʻole nā ​​mea ʻē aʻe e kōkua iā ʻoe e hoʻomaha.

5. ʻAi i nā meaʻai hauʻoli (Gut)

E ʻai i kou ala i kahi pūnaewele GI olakino me kēia papa ʻaina probiotic- a me prebiotic-pack i hana ʻia e Carolyn Snyder, RD, he mea ʻai meaʻai ma ka Cleveland Clinic. (Pili: Nā Ala Hou e Hoʻohui i nā Pōmaikaʻi Probiotic i kāu Papa Mea Lāki Pūnaewele)

• ʻAi kakahiaka: ʻO kahi omelet me nā ʻakaʻakai, asparagus, a me ka ʻōmato, a me kahi ʻāpana o ka rai a i ʻole ka toast palaoa holoʻokoʻa
• ʻAi māmā Midmorning: ʻO Lowfat Greek yogurt a me kahi maiʻa (No nā keu pono probiotic, e nānā no nā māka me nā kaha Streptococcus thermophilus a Lactobacillus, e like me Chobani, Fage, a me Stonyfield Oikos.)
• ʻAina awakea: Hoʻopili ʻia nā greens hui ʻia me 4 auneke moa moa, artichoke, ʻaka, asparagus, a me nā ʻōmato a kāhiko ʻia me ka hui ʻana o ka aila ʻoliva, ka vīnega ʻulaʻula, a me ka kālika, a me kahi ʻōwili palaoa holoʻokoʻa.
• Mea ʻai ahiahi: Hummus a me nā kāloti pēpē a i ʻole nā ​​ʻāpana pepa bele
• ʻaina ahiahi: 3 auneke i ka samona i kālua ʻia me ka wai lemon-yogurt, laiki ʻulaʻula, a me ka salakeke ʻōmaʻomaʻo me nā aniani a me nā ʻōmato (No ka hana ʻana i ka wai lemon-yogurt, hoʻohui pū i 3/4 kīʻaha waiu waiu holoʻokoʻa, 2 punetēpē ʻaila ʻoliva, 1 teaspoon hou. wai lemon, 1 punetēpō chives chives, 3/4 teaspoon grated lemon zest, a me 1/4 teaspoon paʻakai.)
• Meaʻai pō: ʻO kahi ʻāpana o ka palaoa palaoa piha me ka waiūpī (a i ʻole kāu pata nut makemake) a me ka maiʻa

6. E noʻonoʻo i kahi pākuʻi probiotic.

Inā he mīkini ʻaila maikaʻi kāu ʻōnaehana GI a maikaʻi ʻoe, ʻaʻole pono ʻoe i ka probiotic, wahi a Gross. Akā inā loaʻa iā ʻoe nā ʻōuli o kahi maʻi, e like me IBS, a i ʻole kauka i kauka, e ʻimi i kahi kōkua. "Inā loaʻa kahi hōʻailona e hiki ai i kahi probiotic ke hoʻohana pono, manaʻo pinepine wau e ʻimi i nā formulations i loaʻa. Bifidobacterium aiʻole nā ​​kānana o Lactobacillus," wahi a Gross.

Pehea e koho ai i kahi mea hoʻohui me ka nui o nā pono probiotic

He mea nui e hoʻomanaʻo i kēia mau pōmaikaʻi probiotic nui loa hiki ke loaʻa wale i loko o nā bacteria me nā meaola ola-ʻaʻole lākou e hana maikaʻi iā ʻoe inā ua make lākou. Ke kūʻai ʻana a me ka hoʻohana ʻana i kahi ʻōpena maikaʻi olakino ...

• E nānā i ka lā pau. ʻAʻole ʻoe makemake i kahi mea hoʻohui i ʻoi aku ma mua o ke ola o nā mea ola i loko. (E pili ana: ʻO kāu alakaʻi i nā mea hoʻohui maikaʻi loa ma mua a ma hope o ka hoʻomaʻamaʻa)
• Loaʻa iā CFU lawa. Ana ʻia ka mana probiotic ma nā ʻāpana hoʻokumu kolo. E nānā i kahi mahele lāʻau o 10 a 20 miliona CFU.
• E mālama pono iā lākou. No ka mālama ʻana i ko lākou kūpaʻa, pono e mālama ʻia nā probiotics ma kahi maloʻo a maloʻo mai ka ea. Nui nā probiotics i kūʻai ʻia i loko o ka pahu hau a mālama ʻia i loko o kāu pahu hau ma ka home (e nānā i ka lepili no nā ʻōlelo kuhikuhi mālama).
• E kūpaʻa. ʻO kāu wahi digestive kahi mea maʻalahi a me ka hoʻohana probiotic i kēlā me kēia lā e hōʻoia ʻoe e hana nei i kāu mea e pono ai e mālama i kāna kūlana maikaʻi loa.

Nānā no