ʻO ka hoʻokuʻi ʻana o ka ʻōpū-lolo kamahaʻo i loko o kou kino

Anter

• He aha ka pilina Gut-Brain?
• He Pono anei ka pilina o ka Gut-Brain?
• He aha kāu e hiki ai ke hana no kāu pili Gut-Brain
• Mālama i ka diary meaʻai.
• E ʻai i ka fiber.
• E nānā i nā meaʻai holoʻokoʻa.
• E hoʻohui i nā mea ʻala nui i kāu ʻai.
• ʻAi i ka hoʻoluhi.
• Hana i kāu ABCs.
• Nānā no

I kēia mau lā, manaʻo ʻia e lawe nā mea a pau a me ko lākou makuahine i nā probiotics no ka digestive a me ke olakino holoʻokoʻa. ʻO ka mea i manaʻo ʻia he mea kōkua nui akā ʻaʻole pono paha ua lilo i ʻōlelo aʻoaʻo ākea ma waena o nā loea olakino a me ka hoʻohui like. Aia kekahi mau huahana mālama ʻili probiotic - a (alert spoiler!) ʻŌlelo nā dermatologists pono lākou e hoʻohana. ʻOiai ʻo crazier, hoʻomaka ka ʻepekema e aʻo i ka bacteria i loko o kou ʻōpū ʻaʻole pili wale i kou ola o kēlā me kēia lā ma o ka digestion, akā me kou ʻano ma ka noʻonoʻo i kēlā me kēia lā.

Ma ʻaneʻi, wehewehe ka poʻe loea kiʻekiʻe i ka pili o ka ʻōpū-lolo, a i ʻole ka hopena o kou ʻōpū i kou lolo, pehea ka holomua o ka ʻepekema i ka hōʻoia ʻana i kā lākou loulou, a me kāu mea hiki ke hana maoli no ia.

He aha ka pilina Gut-Brain?

"ʻO ke axis o ka lolo-pili i ka loulou pili a me ka kamaʻilio mau ma waena o kā mākou 'ʻelua lolo": ka mea a nā mea āpau e ʻike ai e pili ana i ko mākou poʻo, a ʻo kahi a mākou i ʻike ai i loko o kā mākou ʻōpū, "i wehewehe ai ʻo Shawn Talbott, Ph.D., he kanaka biochemist meaʻai. ʻO ka mea nui, ʻo ke koʻo o ka ʻōpū ka mea e hoʻopili ai i ka ʻōnaehana waena (ka lolo a me ka iwi kuamoʻo) me kā mākou "lolo ʻelua," ʻo ia hoʻi ka pūnaewele paʻa, paʻakikī o nā ʻalolo a puni ka gastrointestinal tract, i ʻike ʻia ʻo enteric nerve system, me nā koʻohune e noho nei i loko o kā mākou ala GI, ʻo ia ka microbiome.

"Kamaʻilio ka microbiome / ENS / gut me ka lolo ma o ka 'axis,' e hoʻouna ana i nā hōʻailona ma o kahi pūnaewele i hoʻohui ʻia o nā ʻalalā, nā neurotransmitters, nā homone, a me nā pūnaewele ʻōnaehana paleʻea," i wehewehe ai ʻo Talbott. I nā huaʻōlelo ʻē aʻe, aia kahi ala ʻelua ʻelua ma waena o kou ʻōpū a me kou lolo, a ʻo ke koʻi o ka lolo ke ʻano o ke kamaʻilio ʻana.

"Ua manaʻo mākou ua hoʻouna nui ʻia nā leka mai ka lolo a i ke koena o ke kino," wahi a Rachel Kelly, ka mea kākau o ʻO kaʻai hauʻoli. "I kēia manawa, ke ʻike nei mākou i ka ʻōpū e hoʻouna i nā leka i ka lolo." ʻO ia ke kumu e puka mai ai ka meaʻai ma ke ʻano he kumu koʻikoʻi i ke olakino noʻonoʻo, ʻoiai ʻo ia ke ala mua e hopena ai i ka microbiome o kou puʻuwai. (Related: Pehea e hoʻomaikaʻi ai i kou ola kino - a me ke kumu he mea nui ia, e like me ka Gastroenterologist)

ʻElua mau ala mua e kamaʻilio ai ka ʻōpū me ka lolo (i ʻike ʻia i kēia manawa). "ʻEwalu mau neurotransmitters e pili ana i ka hauʻoli, e like me ke serotonin a me ka dopamine, ka melatonin moe, a me ka oxytocin, i kapa ʻia i kekahi manawa ʻo ka hormone aloha," wahi a Kelly. "I ka ʻoiaʻiʻo, e like me ka 90 pākēneka o ka serotonin i hana ʻia i loko o kā mākou ʻōpū a ma kahi o 50 pākēneka o ka dopamine." Hoʻoholo ʻia kēia mau neurotransmitters i kou manaʻo i kēlā me kēia lā, no laila ke kumu i ka wā ʻaʻole kaulike ka microbiome a ʻaʻole i hana maikaʻi ʻia nā neurotransmitters, hiki ke pilikia kou olakino noʻonoʻo.

ʻO ka lua, aia ke aʻa maloʻo, i kapa ʻia i kekahi manawa me he "laina kelepona" e hoʻopili ana i ka lolo a me ka ʻōpū. Holo ia ma kēlā me kēia ʻaoʻao o ke kino mai ke kumu o ka lolo ma ka umauma a me ka ʻōpū. "Maikaʻi ka manaʻo o ka lolo i ka nui o nā mea a ka ʻōpū e hana ai, akā hiki i ka ʻōpū ke hoʻopilikia pū i ka lolo, no laila ke kamaʻilio ʻana ʻelua," wahi a Kelly. Hoʻohana ʻia ka hoʻoulu ʻana o ke aʻalolo Vagus i kekahi manawa no ka mālama ʻana i ka epilepsy a me ka paʻakikī o ka mālama ʻana i ke kaumaha, no laila ua hoʻokumu maikaʻi ʻia kona pilina a me ka hopena i ka lolo.

He Pono anei ka pilina o ka Gut-Brain?

ʻIke mākou he pilina ma waena o ka lolo a me ka ʻōpū. Pehea e hana pono ai kēlā pilina i kekahi manawa o kahi kumumanaʻo hana. "ʻAʻohe hoʻopaʻapaʻa maoli i kēia manawa e pili ana i ke ola o kahi axis pūpū-lolo," wahi a Talbott, ʻoiai ua kuhikuhi ʻo ia ʻaʻole nui nā kauka i aʻo e pili ana iā ia ma ke kula no ka mea he hanana ʻepekema hou kēia.

Wahi a Talbott, aia kekahi mau mea koʻikoʻi e pili ana i ka pilina o ka ʻōpū-lolo a nā ʻepekema e hoʻāʻo nei e noʻonoʻo. ʻO ka mea mua, ʻaʻole maopopo iā lākou pehea e ana ai i kahi kūlana "maikaʻi" vs. "I kēia manawa, manaʻo mākou he kanaka like paha nā microbiome me he manamana lima, akā aia kekahi mau hiʻohiʻona kūlike e pili ana i kahi 'maikaʻi' me ke kaulike 'maikaʻi'," i ʻōlelo ʻo ia.

Nui nā haʻawina e hōʻike ana i ka pilina ma waena o nā kūlana pili i ka lolo a me kekahi mau microbes gut, akā ʻaʻole i wehewehe ʻia nā loulou i kēia manawa. "Aia kekahi mau hōʻike e kākoʻo ana i nā pilina microbiata-gut-lolo a pehea e loaʻa ai ka hoʻohaunaele o kēia kamaʻilio ʻana i nā mea maʻi me ka hopohopo, kaumaha, ADHD, autism, a me nā dementia e haʻi wale ai i kekahi mau mea," wahi a Cecilia Lacayo, MD, kahi hui i hōʻoiaʻiʻo ʻia e ka papa. kauka. He mea nui e hoʻomaopopo, ʻoiai, ua hana ʻia ka hapa nui o kēia noiʻi i nā ʻiole, ʻo ia hoʻi, pono ke aʻo ʻana kanaka ma mua o ka hiki ke huki ʻia nā hopena. Eia nō naʻe, kānalua iki ka liʻiliʻi o ka microbiome ʻōpū * ʻokoʻa * i ka poʻe me kēia ʻano.

ʻO ka lua, ke noʻonoʻo nei lākou i ke ʻano o ka maʻi bacteria (aka pre- a me nā probiotics) i kōkua nui i nā pilikia. "Ua ʻike mākou ʻo nā pōmaikaʻi o nā probiotics he 'pilikia nui.' Maikaʻi kekahi mau maʻi no ke kaumaha (e like me lactobacillus helveticus R0052); maikaʻi kekahi no ka hopohopo (e like me ka bifidobacterium longum R0175); a maikaʻi kekahi no ke koʻikoʻi (e like me lactobacillus rhamnosus R0011), a ʻo nā mea ʻē aʻe he mea maikaʻi no ka constipation a i ʻole ka maʻi paʻa a i ʻole ke kākoʻo ʻana i ke kino. a i ʻole e hōʻemi ana i ka mumū a i ʻole cholesterol a i ʻole gas," wahi a Talbott.

I nā huaʻōlelo ʻē aʻe, ʻo ka lawe wale ʻana i nā probiotics, ma ke ʻano laulā, ʻaʻole ia e kōkua i ke olakino noʻonoʻo. Ma kahi o, pono ʻoe e lawe i kahi mea i hoʻolālā ʻia, i hiki i kāu kauka ke kōkua iā ʻoe e koho inā aia lākou i ka noiʻi hou loa.

He aha kāu e hiki ai ke hana no kāu pili Gut-Brain

Pehea ʻoe e ʻike ai inā pili nā pilikia noʻonoʻo i kou ola kino? ʻO ka ʻoiaʻiʻo, ʻaʻole hiki iā ʻoe - akā. "Aia nā ho'āʻo no kēia, akā he pipiʻi lākou a hāʻawi wale iā ʻoe i kahi kiʻi o kāu microbiome i kēlā manawa," wehewehe ʻo Kelly. Ma muli o ka loli ʻana o kāu microbiome, ua kaupalena ʻia ka ʻike i kēia mau hoʻāʻo.

ʻO ka mea maikaʻi loa āu e hiki ai ke hana no ka pili o kou ʻōpū-lolo, ʻae ka poʻe loea, ʻo ka prioritize i ka ʻai olakino e hoʻolaulā i kahi microbiome maikaʻi. "ʻO ka ʻoi aku ka maikaʻi o kāu ʻai, ʻoi aku ka maikaʻi o ka hui ʻana o nā microbes olakino i loko o kou ʻōpū," wahi a Vanessa Sperandio, Ph.D., he kaukaʻi o ka microbiology a me ka biochemistry ma ke Kulanui o Texas Southwestern Medical. Kikowaena. ʻO ia, kōkua ia i kou ʻōpū e hoʻohua i ka serotonin i lawa e hauʻoli ai ʻoe - a mālama i kou olakino.

Ma hope o nā mea āpau, ikaika ka hopena o ka meaʻai i kou kino a me kou lolo "ʻo ka mea āu e ʻai ai e hoʻopili i kāu bacteria i loko o 24 mau hola, a hoʻomaka ka loli o kāu microbiome," wahi a Uma Naidoo, MD, ka mea kākau o ʻO kēia kou lolo ma ka meaʻai a me ka luna o ka Nutritional & Lifestyle Psychiatry Clinic ma Massachusetts General Hospital. "No ka mea pili pono kou puʻuwai i kou lolo ma o ke aʻalolo vagus, hiki ke hoʻopili ʻia kou mau naʻau." Eia pehea e ʻai ai i mea e mālamalama ai kou kuanaʻike a me ka ikaika o kāu ʻōnaehana GI. (E pili ana: ʻO ka Microbiome Diet ke ala maikaʻi loa e hoʻolaha ai i ke ola kino?)

Mālama i ka diary meaʻai.

"ʻO kahi ala lōʻihi maikaʻi e aʻo ai e hoʻolohe i kou kino," wahi a Kelly."E lilo i kāu mākaʻi ponoʻī ma ka mālama ʻana i ka diary meaʻai no ka hoʻomaka ʻana e ʻike i ka hopena o kekahi mau meaʻai i kou ʻano," i ʻōlelo ai ʻo ia.

E ʻai i ka fiber.

Ke ʻai ʻoe i nā meaʻai momona i ka fiber, pono e wāwahi i kou kino. "ʻO ka hana ʻana i ia hana e kōkua i ka mālama pono ʻana i kou mau microbes ʻōpū," wahi a Sperandio. "Akā inā ʻoe e ʻai i nā meaʻai i hana ʻia, ua wāwahi ʻia kēlā mau mea no ʻoe. Hoʻololi ka makana o kāu microbiome i ka pane, a ʻo ia ka manawa e hoʻomaka ai ʻoe e loaʻa nā pilikia metabolic e like me ke kiʻekiʻe o ke koko a me ke kō.

Manaʻo ʻia ʻo ka fiber mai nā huaʻai, nā lau, nā pī, a me nā kīʻaha holoʻokoʻa e kōkua i "hānai" i nā koʻohune maikaʻi a "pōloli" i nā koʻohune maikaʻi, ʻo ia hoʻi hiki iā ʻoe ke loaʻa hou aʻe i nā hōʻailona "hauʻoli / hoʻoikaika" a ʻoi aku ka liʻiliʻi o nā "inflamed / depressed" e hoʻouna ʻia ana ma waena o kou puʻuwai a me kou lolo, hoʻohui ʻo Talbott. "ʻO ia ka helu helu hoʻokahi e hoʻomaikaʻi i ke kaulike microbiome," i ʻōlelo ʻo ia. I mea e hauʻoli ai kāu ʻōpū, e hōʻalo i nā mea i hoʻopili nui ʻia, a hoʻouka i nā mea kanu a me nā hua i kēlā me kēia lā, a me nā hua e like me nā ʻoka a me nā farro. (E pili ana: ʻO kēia mau pono o ka fiber e lilo ia i meaʻai nui loa i kāu ʻai)

E nānā i nā meaʻai holoʻokoʻa.

ʻ similarlelo aʻoaʻo no ka ʻai ʻana e hoʻomaikaʻi i kou olakino noʻonoʻo e like me ka ʻōlelo aʻoaʻo olakino olakino laulā. "ʻO nā koho nohona ka hoʻololi mua e hiki ai iā ʻoe ke hana i kēia manawa e hoʻomaikaʻi i ke olakino o kāu microbiome," wahi a Kauka Lacayo. ʻO nā meaʻai me ka hopena maikaʻi i ka pilina o ka ʻōpū-lolo, ʻo ia nā ʻanoʻano, nā nati maka, ka avocado, nā huaʻai a me nā mea kanu, a me ka protein holoholona lean, wahi āna. Paipai pū ʻo Kauka Lacayo i ke kuke ʻana me nā momona momona e like me ka aila niu, aila avocado, a me nā ghee ʻokanika.

E hoʻohui i nā mea ʻala nui i kāu ʻai.

No ka hoʻoikaika ʻana i kou ʻano i ka wā e haʻahaʻa ai ʻoe, ʻōlelo ʻo Kauka Naidoo i ka loaʻa ʻana o kahi turmeric me kahi ʻāpana pepa ʻeleʻele. "Ua hōʻike ʻia kekahi mau hoʻokolohua kaohi e hoʻomaikaʻi ana kēia hui ʻana i ke kaumaha," i ʻōlelo ʻo ia. ʻO kahi mea i loko o ka pepa ʻeleʻele i kapa ʻia ʻo piperine e kōkua i kou kino e komo i ka curcumin, he antioxidant i ka turmeric. No laila e hahau i kahi latte gula me ka turmeric a me kekahi pepa ʻeleʻele. A i ʻole hoʻohui i nā mea hoʻohui i ka yogurt Helene maʻamau no ka hou no nā mea kanu. Hāʻawi ia iā ʻoe i nā pōmaikaʻi probiotic o ka yogurt, e kōkua i ka hoʻopiha ʻana i kou ʻōpū maikaʻi.

ʻAi i ka hoʻoluhi.

I nā wā hoʻāʻo e like me kēia, e hopohopo paha mākou, kahi e kau ai i kahi ʻano kaulahao i loko o kā mākou kino. "Hoʻopilikia maikaʻi ke koʻikoʻi koʻikoʻi i kāu mau ʻōpū ʻōpū, a hoʻolei ʻia kāu microbiome i ke kaulike," wahi a Kauka Naidoo. "Hoʻomaka ka lawe ʻana o nā ʻōpala maikaʻi ʻole, a ʻo ia ke kumu o ka mumū, kahi e hopena ai i kou olakino noʻonoʻo." Kona kuhikuhi? "E ʻai i nā meaʻai waiwai nui i nā ʻakika momona omega-3 anti-inflammatory a hoʻoikaika i ka naʻau, e like me ka salmon."

Hana i kāu ABCs.

Hiki ke kōkua i ka ʻai ʻana i nā meaʻai kiʻekiʻe i nā wikamina A, B, a me C e hakakā ai i ka hopohopo a hoʻomaikaʻi i kou ʻano, e like me kā Dr. Naidoo. No ka huaora A, e kiʻi i ka mackerel, ka pipi wīwī, a me ka paʻakai kao. E kiʻi i kāu mau B mai nā lau lau lau, a me nā ʻio. A ʻo ka broccoli, ka ulu ʻana o Brussels, a me nā pepa ʻulaʻula a melemele e hāʻawi iā ʻoe i ka nui o ka C.

• NaJulia Malacoff
• Na Pamela O'Brien

Nānā no