ʻO ka pilina Gut-Brain: pehea e hana ai a me ke kuleana o ka meaʻai

Anter

• Pehea e pili ai ke gut a me ka lolo?
• ʻO ka Vagus Nerve a me ka ʻōnaehana Nervous
• Nā Neurotransmitters
• Hana nā Microbes Gut i ​​nā kemika ʻē aʻe e hoʻopili i ka lolo
• Hoʻopili ka Gut Microbes i ka mumū
• Nā Probiotics, Prebiotics a me ke Gut-Brain Axis
• He aha nā meaʻai e kōkua ai i ka Axis Brain-Brain?
• Ka Laina Lalo

Ua loaʻa paha iā ʻoe kahi naʻau a i ʻole nā ​​butterflies i kou ʻōpū?

Ke hōʻike nei kēia mau manaʻo mai kou ʻōpū e pili ana kou lolo a me kou ʻōpū.

ʻO ka mea hou aʻe, hōʻike ʻia nā noiʻi hou e hoʻopili ana kou lolo i kou olakino ʻōpū a hiki paha i kāu ʻōpū ke hoʻopili i kou olakino lolo.

Kapa ʻia ka ʻōnaehana kamaʻilio ma waena o kou ʻōpū a me kou lolo ka axis ʻōpū-ʻōpū.

ʻImi kēia ʻatikala i ka axis ʻōpū o ka ʻōpū a me nā meaʻai e pono ai i kona olakino.

Pehea e pili ai ke gut a me ka lolo?

ʻO ke axis pūpū-kiko kahi huaʻōlelo no ka pūnaewele kamaʻilio e hoʻopili ana i kou ʻōpū a me kou lolo (,,).

Pili kēia mau mea ʻelua i ke kino a me ka biochemically ma nā ʻano like ʻole.

ʻO ka Vagus Nerve a me ka ʻōnaehana Nervous

Loaʻa nā neurona i nā pūnaewele i loko o kou lolo a me ka ʻōnaehana waena e haʻi i kou kino pehea e hana ai. Aia ma kahi o 100 biliona neurons i ka lolo o ke kanaka ().

ʻO ka mea e ʻoliʻoli ai, aia i loko o kou ʻōpū he 500 miliona mau neurons, i pili i kou lolo ma o nā ʻalolo i loko o kāu ʻōnaehana ().

ʻO ke aʻalolo vagus kekahi o nā aʻalolo nui e hoʻohui ana i kou ʻōpū a me kou lolo. Hoʻouna ia i nā hōʻailona ma nā ʻaoʻao ʻelua (,).

ʻO kahi laʻana, i loko o nā noiʻi holoholona, ​​hoʻonāukiuki ke koʻikoʻi i nā hōʻailona i hoʻouna ʻia ma o ke aʻalolo liʻiliʻi a kumu pū kekahi i nā pilikia o ka gastrointestinal ().

Pēlā nō, hoʻokahi noiʻi i loko o ke kanaka i ʻike i ka poʻe me ka huhū o ka bowel syndrome (IBS) a i ʻole Crohn's disease ua hoʻēmi i ka leo vagal, e hōʻike ana i ka hoʻemi o ka hana o ke aʻa liʻiliʻi ().

Ua loaʻa kahi noiʻi hoihoi i nāʻiole i ka hānai ʻana iā lākou i kahi probiotic e hoʻemi ai i ka nui o ke koʻikoʻi koʻikoʻi i loko o kā lākou koko. Eia nō naʻe, i ka ʻoki ʻia ʻana o ko lākou aʻa maloʻo, ʻaʻohe hopena o ka probiotic ().

Hōʻike kēia i ka mea nui o ke aʻa liʻiliʻi i ka axis o ka ʻōpū a me kāna kuleana i ke koʻikoʻi.

Nā Neurotransmitters

Pili pū kou ʻōpū a me kou lolo ma o nā kemika i kapa ʻia he neurotransmitters.

Hana ʻia nā Neurotransmitters i ka lolo kaohi i nā manaʻo a me nā naʻau.

ʻO kahi laʻana, hāʻawi ka neurotransmitter serotonin i nā manaʻo o ka hauʻoli a kōkua pū kekahi e kaohi i kāu uaki o ke kino ().

ʻO ka mea hoihoi, hana ʻia ka hapa nui o kēia mau neurotransmitters e kāu mau puʻuwai pūpū a me nā trilliona o nā microbes e noho ana ma laila. Hoʻopuka ʻia kahi mahele nui o ka serotonin i ka ʻōpū ().

Hoʻokumu pū kāu mau microbes ʻōpū i kahi neurotransmitter i kapa ʻia gamma-aminobutyric acid (GABA), kahi e kōkua ai i ka mālama ʻana i nā makaʻu a me ka hopohopo ().

Ua hōʻike ʻia nā noiʻi ʻana i nāʻiole keʻena hoʻokolohua i hiki i kekahi mau probiotics ke hoʻonui i ka hana o GABA a hoʻoliʻiliʻi i ka ʻano hopohopo a me ke kaumaha ().

Hana nā Microbes Gut i ​​nā kemika ʻē aʻe e hoʻopili i ka lolo

ʻO nā trillion o nā microbes e noho ana i loko o kou ʻōpū e hana i nā kemika ʻē aʻe e pili ana i ka hana o kou lolo ().

Hoʻokumu kāu mau microbes ʻōpū i nā waikona momona momona liʻiliʻi (SCFA) e like me butyrate, propionate a me acetate ().

Hana lākou iā SCFA e ka ʻeli ʻana i ka fiber. Hoʻopili ka SCFA i ka hana o ka lolo ma nā ʻano like ʻole, e like me ka hōʻemi ʻana i ka makemake.

Ua ʻike ʻia kahi noiʻi ʻana i ka ʻai ʻana i ka propionate hiki iā ia ke hōʻemi i ka lawe ʻana i ka meaʻai a hōʻemi i ka hana i ka lolo e pili ana i ka makana mai nā meaʻai ikaika nui ().

ʻO kekahi SCFA, butyrate, a me nā microbes e hoʻopuka iā ia he mea nui no ka hana ʻana i ka pale ma waena o ka lolo a me ke koko, i kapa ʻia ʻo ka pale lolo-koko ().

Hoʻopili pū kekahi ʻo Gut microbes i nā acid bile a me nā amino acid e hana i nā kemika ʻē aʻe e hoʻopili i ka lolo ().

ʻO nā waikawa o ka bile nā ​​kemika i hana ʻia e ke akepaʻa i pili mau i ka lawe ʻana i nā momona papaʻai. Eia nō naʻe, pili paha lākou i ka lolo.

ʻElua mau noiʻi i nāʻiole i ʻike i ke koʻikoʻi a me nā pilikia o ka nohona e hōʻemi i ka hana ʻana o nā bile acid e nā bacteria bacteria a hoʻololi i nā gen i pili i kā lākou hana (,).

Hoʻopili ka Gut Microbes i ka mumū

Pili pū ʻia kou axis ax-ute ma o ka ʻōnaehana pale.

He mea nui ka gut and gut microbes i kāu ʻōnaehana pale a me ka mumū ma ka kaohi ʻana i nā mea i hele i loko o ke kino a me nā mea i excreted ().

Inā hoʻololi ʻia kāu ʻōnaehana pale lōʻihi no ka lōʻihi, hiki iā ia ke alakaʻi i ka mumū, e pili pū me nā maʻi lolo e like me ke kaumaha a me ka maʻi ʻo Alzheimer ().

ʻO Lipopolysaccharide (LPS) kahi lāʻau hoʻoweliweli i hana ʻia e kekahi bacteria. Hiki iā ia ke kumu i ka mumū inā hele ka hapa nui mai ka ʻōpū i loko o ke koko.

Hiki i kēia ke hana i ka wā o ka lepe o ka ʻōpū e leaky, i hiki ai i nā bacteria a me LPS ke hele i loko o ke koko.

Hoʻohui ʻia ka hoʻāla a me ka LPS kiʻekiʻe i ke koko me nā maʻi lolo e like me ke kaumaha nui, dementia a me schizophrenia ()

Hoʻopili kino ʻia kou ʻōpū a me kou lolo ma o nā miliona o nā aʻa, ʻo ka mea nui ka nerve nerve. Hoʻopili pū ka ʻōpū a me kāna mau microbes i ka mumū a hana i nā hui like ʻole i hiki ke hoʻopili i ka olakino lolo.

Nā Probiotics, Prebiotics a me ke Gut-Brain Axis

Hoʻopili ke koʻohune gut i ke olakino lolo, no laila ʻo ka hoʻololi ʻana i kāu bacteria e hoʻomaikaʻi ai i kou olakino olakino.

ʻO nā Probiotics he koʻohune ola e hāʻawi i nā pono olakino inā ʻai ʻia. Eia naʻe, ʻaʻole like nā probiotics āpau.

ʻO nā Probiotics e hoʻopili i ka lolo e kapa pinepine ʻia ʻo "psychobiotics" ().

Ua hōʻike ʻia kekahi mau probiotics e hoʻomaikaʻi i nā ʻōuli o ke koʻikoʻi, hopohopo a me ke kaumaha (,).

Hoʻokahi o nā haʻawina liʻiliʻi e pili ana i ka poʻe me ka maʻi huhū o ka naʻau a me ka hopohopo haʻahaʻa a me ke kaumaha i ʻike ʻia e kāhea ana i kahi probiotic Bifidobacterium longum NCC3001 no ʻeono pule me ka hoʻomaikaʻi hou i nā ʻōuli ().

ʻO nā prebiotics, nā pulupulu maʻamau i hū ʻia e kāu ʻōpū pūpū, e hoʻopili paha i ka olakino lolo.

Ua ʻike ʻia kahi noiʻi ʻana i ka lawe ʻana i kahi prebiotic i kapa ʻia ʻo galactooligosaccharides no ʻekolu mau pule e hoʻoliʻiliʻi loa i ka nui o ka hormone koʻikoʻi i loko o ke kino, i kapa ʻia ʻo cortisol ().

ʻO nā Probiotics e hoʻopili i ka lolo ka mea i kapa ʻia he psychobiotics. Ua hōʻike ʻia nā probiotics a me nā prebiotics e hōʻemi i nā pae o ka hopohopo, ke koʻikoʻi a me ke kaumaha.

He aha nā meaʻai e kōkua ai i ka Axis Brain-Brain?

ʻO kekahi mau hui o nā meaʻai e pono pono no ka axis ʻōpū o ka ʻōpū.

Eia kekahi o nā mea nui loa:

• Nā momona Omega-3: ʻIke ʻia kēia mau momona i nā iʻa aila a me nā mea nui i ka lolo o ke kanaka. Hōʻike nā noiʻi i nā kānaka a me nā holoholona e hiki i ka omega-3 ke hoʻonui i ka bacteria maikaʻi i loko o ka ʻōpū a hoʻemi i ka pilikia o ka maʻi lolo (,,).
• Nā meaʻai huʻi: ʻO Yogurt, kefir, sauerkraut a me ka tī e loaʻa nā microbes maikaʻi e like me ka bacteria lactic acid. Ua hōʻike ʻia nā meaʻai fermented e hoʻololi i ka hana lolo ().
• Meaʻai kiʻekiʻe-fiber: ʻO nā hua āpau, nā nati, nā ʻanoʻano, nā huaʻai a me nā mea kanu āpau i loko o nā olonā prebiotic e maikaʻi no kāu bacteria koʻohune. Hiki i nā Prebiotics ke hoʻemi i ka hormone koʻikoʻi i nā kānaka ().
• Nā meaʻai waiwai Polyphenol: ʻO ka koko, ka tī ʻōmaʻomaʻo, ka aila ʻoliva a me ke kofe i loko o nā polyphenols, nā kemikō a nā mea kanu i lawe ʻia e kou ʻōpū pūpū. Hoʻonui nā Polyphenols i nā koʻohune ʻōpū maikaʻi a hoʻomaikaʻi paha i ka ʻike (,).
• ʻO nā meaʻai waiwai nui ʻo Tryptophan: ʻO tryptophan kahi amino acid i hoʻololi ʻia i neurotransmitter serotonin. ʻO nā meaʻai i kiʻekiʻe i ka tryptophan e komo pū ana me ka turkey, nā hua a me ka tī.

Hiki ke kōkua i kahi mau meaʻai e like me ka iʻa aila, nā meaʻai i hū ʻia a me nā meaʻai momona nui e hoʻonui i nā bacteria maikaʻi i loko o kou ʻōpū a hoʻomaikaʻi i ka olakino lolo.

Ka Laina Lalo

ʻO ke axis gut-utak e pili ana i ka pili kino a me nā pilina kemika ma waena o kou ʻōpū a me kou lolo.

Holo miliona o nā aʻalolo a me nā neurons ma waena o kou ʻōpū a me kou lolo. Hoʻopili nā Neurotransmitters a me nā kemikina ʻē aʻe i kāu ʻōpū i kou lolo.

Ma ka hoʻololi ʻana i nā ʻano bacteria i kou ʻōpū, hiki paha ke hoʻomaikaʻi i kou olakino olakino.

ʻO ka Omega-3 mau momona momona, nā meaʻai i hū ʻia, nā probiotics a me nā meaʻai waiwai polyphenol-ʻē aʻe e hoʻomaikaʻi ai i kou olakino ʻōpū, kahi e pōmaikaʻi ai i ka ʻōpū o ka ʻōpū