No ke aha he kumu nui ke Gut Microbiome no kou olakino

Anter

• He aha ka Microbiome Gut?
• Pehea ia i kou kino?
• Hiki i ka Gut Microbiome ke hoʻololi i kou kaumaha
• Hoʻopili ia i ke olakino Gut
• Hiki i ke Gut Microbiome ke kōkua i ke olakino puʻuwai
• Hiki ke kōkua i ke kaohi ʻana i ke kō kō a hoʻohaʻahaʻa i ka makaʻu o ka maʻi diabetes
• Hiki paha ke hopena i ke olakino lolo
• Pehea e hiki ai iā ʻoe ke hoʻomaikaʻi i kāu Microbiome Gut?
• Ka Laina Lalo

Piha kou kino i nā trillion o nā bacteria, nā mea hoʻomaʻi a me nā fungi. ʻIke like ʻia lākou ma ke ʻano he microbiome.

ʻOiai pili kekahi mau koʻohune i ka maʻi, he mea nui ka poʻe ʻē aʻe no kāu ʻōnaehana pale, ka puʻuwai, ke kaumaha a me nā ʻano ʻē aʻe he nui o ke olakino.

He alakaʻi kēia ʻatikala i alakaʻi no ka microbiome ʻōpū a wehewehe i ke kumu he mea nui ia no kou olakino.

He aha ka Microbiome Gut?

ʻO ke koʻohune, nā mea ʻino, fungi a me nā mea ola microscopic ʻē aʻe i kapa ʻia he microorganism, a i ʻole microbes, no ka pōkole.

Aia nā triona o kēia mau microbes i loko o kou ʻōpū a ma kou ʻili.

Loaʻa ka hapa nui o nā microbes i loko o kou ʻōpū i kahi "ʻeke" o kou ʻōpū nui i kapa ʻia ʻo ke cecum, a kapa ʻia lākou ʻo ka microbiome ʻōpū.

ʻOiai ke noho nei nā ʻano microbes like ʻole i loko ou, ʻo ka bacteria ka mea i aʻo nui ʻia.

ʻO ka ʻoiaʻiʻo, ʻoi aku ka nui o nā hunaola bacteria i kou kino ma mua o nā huna kanaka. Aia ma kahi o 40 triliona mau hunaola bacteria i loko o kou kino a he 30 trillion mau huna kanaka wale nō. ʻO ia hoʻi ʻoi aku ʻoe i nā bacteria ma mua o ke kanaka (,).

He aha hou aʻe, aia a hiki i ka 1,000 mau ʻano bacteria i loko o ka microbiome ʻōpū o ke kanaka, a he ʻano ʻokoʻa kā kēlā me kēia o lākou i kou kino. ʻO ka hapa nui o lākou he mea nui loa ia no kou olakino, ʻoiai ʻo nā mea ʻē aʻe i kumu i ka maʻi ().

ʻO ka nui, hiki i kēia mau microbes ke kaupaona i 2-5 mau paona (1-2 kg), ʻo ia ke kaumaha o kou lolo. Hana pū lākou, hana lākou ma ke ʻano he keu keu i kou kino a hana nui i kou olakino.

ʻO ka ʻōpū microbiome e pili ana i nā microbes āpau i loko o kou ʻōpū, kahi mea ʻē aʻe i koʻikoʻi no kou olakino.

Pehea ia i kou kino?

Ua ulu nā kānaka e noho me nā microbes no nā makahiki miliona.

I kēia manawa, ua aʻo nā microbes i nā hana nui i ke kino o ke kanaka. ʻO ka ʻoiaʻiʻo, me ka ʻole o ka microbiome ʻōpū, paʻakikī loa ke ola ʻana.

Hoʻomaka ka ʻōpū microbiome e hoʻopili i kou kino i kou manawa hānau.

Hōʻike mua ʻia ʻoe i nā microbes ke hele ʻoe ma waena o ka puka hānau o kou makuahine. Eia nō naʻe, hōʻike nā hōʻike hou e hiki i nā pēpē ke launa me kekahi mau microbes i loko o ka ʻōpū (,,).

Ke ulu ʻoe, hoʻomaka kāu microbiome ʻōpū e hoʻokaʻawale, ʻo ia hoʻi ka hoʻomaka e loaʻa i loko o nā ʻano microbial. ʻOi aku ka maikaʻi o nā ʻano microbiome kiʻekiʻe no kou olakino ().

ʻO ka mea hoihoi, ʻo ka meaʻai āu e ʻai ai ka hopena i ka like ʻole o kāu bacteria bacteria.

Ke ulu nei kāu microbiome, hoʻopili ia i kou kino i nā ʻano like ʻole, e like me:

• Ke ʻeli nei i ka waiū umauma: Kāhea ʻia kekahi o nā bacteria e hoʻomaka mua e ulu i loko o nā ʻōpū o nā pēpē ʻO Bifidobacteria. Hoʻopili lākou i nā sugars olakino i ka waiū umauma i mea nui no ka ulu ʻana (,,).
• ʻO ka puluniu ʻeli: ʻO kekahi mau koʻohune digestive fiber, e hana ana i nā momona momona momona, he mea nui ia no ke olakino ʻōpū. Hiki i ka fiber ke pale aku i ka loaʻa ʻana o ke kaupaona, diabetes, maʻi puʻuwai a me ka makaʻu o ka maʻi ʻaʻai (,,,,,,).
• Ke kōkua nei i ka kaohi ʻana i kāu ʻōnaehana pale: Hoʻopili pū ka ʻōpū microbiome pehea e holo ai kāu ʻōnaehana pale. Ma ke kamaʻilio pū ʻana me nā hunaola kūlohelohe, hiki i ka ʻōpū microbiome ke kaohi i ka hopena o kou kino i ka maʻi (,).
• Ke kōkua nei i ka mālama ʻana i ke olakino lolo: Hōʻike ka noiʻi hou e pili paha ka ʻōpū microbiome i ka ʻōnaehana waena, kahi e kaohi ai i ka hana o ka lolo ().

No laila, aia kekahi mau ala like ʻole e hiki ai i ka microbiome ʻōpū ke hoʻopili i nā hana kino kī a hoʻohuli i kou olakino.

Hoʻopili ka ʻōpū microbiome i ke kino mai ka hānau ʻana a ma ke ola holoʻokoʻa ma o ka kaohi ʻana i ka digestion o ka meaʻai, ʻōnaehana pale, kikowaena ʻōnaehana a me nā hana kino ʻē aʻe

Hiki i ka Gut Microbiome ke hoʻololi i kou kaumaha

Aia he mau kaukani o nā ʻano bacteria i loko o kou ʻōpū, ʻo ka hapa nui e pōmaikaʻi i kou olakino.

Eia nō naʻe, ʻo ka nui o nā microbes maikaʻi ʻole hiki ke alakaʻi i ka maʻi.

ʻO ke kaulike ʻole o nā microbes olakino a maikaʻi ʻole i kapa ʻia i kekahi manawa ʻo ka gut dysbiosis, a hāʻawi paha ia i ka loaʻa kālā ().

Ua hōʻike ʻia kekahi mau noiʻi kaulana i ka ʻokoʻa loa o ka microbiome ʻōpū ma waena o nā māhoe like, ʻo kekahi o lākou he momona a ʻo kekahi o lākou e olakino. Hōʻike kēia i ka ʻokoʻa o ka microbiome ʻaʻole genetical (,).

ʻO ka mea e mahalo ai, i hoʻokahi noi ʻana, i ka manawa i hoʻoneʻe ʻia ka microbiome mai ka māhoe momona i nāʻiole, ua hoʻonui lākou i ka mea i loaʻa ka microbiome o ka māhoe wīwī, ʻoiai e ʻai ana nā hui ʻelua i ka papaʻai like ().

Hōʻike kēia mau noiʻi e hoʻokani paha ka microbiome dysbiosis i ka hana kaupaona.

ʻO ka mea pōmaikaʻi, maikaʻi nā probiotics no kahi microbiome olakino a hiki ke kōkua me ka pohō kaumaha. Eia nō naʻe, hōʻike nā noiʻi e pili ana ka hopena o nā probiotics i ka pohō kaumaha he mea liʻiliʻi paha ia, me ka poʻe e emi ana ma lalo o 2.2 paona (1 kg) ().

Hiki i ka Gut dysbiosis ke alakaʻi i ka loaʻa ʻana o ke kaupaona, akā hiki i nā probiotics ke hoʻihoʻi i ke olakino ʻōpū a kōkua i ka hoʻēmi ʻana i ka kaumaha.

Hoʻopili ia i ke olakino Gut

Hiki i ka microbiome ke hoʻopili i ke olakino ʻōpū a hoʻokani paha i nā maʻi ʻōpū e like me ka huhū o ka bowel syndrome (IBS) a me ka maʻi ʻōpū o ka maʻi (IBD) (,,).

ʻO ka ʻōpū, ʻōpala a me ka ʻeha o ka ʻōpū i loaʻa i ka poʻe me ka ʻike IBS ma muli o ka dysbiosis ʻōpū. ʻO kēia no ka hana ʻana o nā microbes i ka nui o ke kinoea a me nā kemika ʻē aʻe, i hāʻawi i nā hōʻailona o ka hōʻoluʻolu o ka ʻōpū ().

Eia nō naʻe, hiki i kekahi mau koʻohune olakino i ka microbiome ke hoʻomaikaʻi i ke olakino ʻōpū.

Kekahi ʻO Bifidobacteria a Lactobacilli, i loaʻa i nā probiotics a me yogurt, hiki ke kōkua i ka sila ʻana i nā āpau ma waena o nā ʻōpū o ka ʻōpū a pale i ka leaky gut syndrome.

Hiki i kēia ʻano laka ke pale aku i nā koʻohune mai nā pipili mai ka pipili ʻana i ka paia ʻōpū (,).

I ka ʻoiaʻiʻo, ke lawe nei i kekahi mau probiotics i loaʻa ʻO Bifidobacteria a Lactobacilli hiki ke hōʻemi i nā ʻōuli o IBS ().

Mālama kahi microbiome ʻōpū maikaʻi i ke olakino ʻōpū ma ke kamaʻilio ʻana me nā ʻōpū o ka ʻōpū, ka ʻeli ʻana i kekahi mau meaʻai a me ka pale ʻana i nā maʻi maʻi maʻi mai ka pipili ʻana i nā paia ʻōpū

Hiki i ke Gut Microbiome ke kōkua i ke olakino puʻuwai

ʻO ka mea e ʻoliʻoli, hiki i ka microbiome ʻōpū ke hoʻopili i ke olakino puʻuwai ().

Ua ʻike ʻia kahi noiʻi hou i ka poʻe 1,500 he mea nui ka ʻōpū o ka ʻōpū i ka paepae ʻana i ka HDL kolesterol "maikaʻi" a me nā triglycerides ().

Hiki i kekahi mau lāʻano olakino ʻole i loko o ka ʻōpala microbiome ke hāʻawi pū i ka maʻi puʻuwai ma o ka hana ʻana i ka N-oxide trimethylamine (TMAO).

ʻO TMAO kahi kemika e hāʻawi i nā aʻa i ālai ʻia, kahi e alakaʻi ai i ka hōʻeha puʻuwai a i ʻole ka hahau.

Hoʻohuli kekahi mau koʻohune i loko o ka microbiome choline a me L-carnitine, he mau meaola i loaʻa i loko o ka ʻulaʻula a me nā kumuwaiwai e pili ana i nā holoholona, ​​i ka TMAO, e hoʻonui ana paha i nā mea pilikia no ka maʻi puʻuwai (,,).

Eia nō naʻe, nā bacteria ʻē aʻe i loko o ka ʻōpū microbiome, keu hoʻi Lactobacilli, hiki ke kōkua i ka hoʻēmi ʻana i ka cholesterol ke lawe ʻia ma ke ʻano he probiotic ().

Hiki i kekahi bacteria i loko o ka ʻōpū ke hana i nā kemika i hiki ke ālai i nā aʻa a alakaʻi i nā maʻi puʻuwai. Eia nō naʻe, hiki i nā probiotics ke kōkua i ka hoʻohaʻahaʻa ʻana i ka cholesterol a me ka makaʻu o ka maʻi puʻuwai.

Hiki ke kōkua i ke kaohi ʻana i ke kō kō a hoʻohaʻahaʻa i ka makaʻu o ka maʻi diabetes

Hiki paha i ka microbiome ʻōpū ke kōkua i ke kaohi ʻana i ke kō kō, i hiki ke hoʻopili i ka makaʻu o ka maʻi diabetes 1 a me 2.

Ninaninau hou kekahi noiʻi 33 mau keiki pēpē i loaʻa i kahi genetically high risk o ka hoʻomōhala ʻana i ka maʻi diabetes type 1.

Ua ʻike ʻia i ka iho like ʻole o ka microbiome ma mua o ka hoʻomaka ʻana o ka maʻi diabetes type 1. Ua ʻike pū ʻia ka piʻi ʻana o nā pae o nā ʻano koʻohune maikaʻi ʻole ma mua pono o ka maʻi diabetes 1 ().

Ua ʻike ʻia kahi noiʻi ʻē aʻe i ka wā e ʻai ai ka poʻe i nā meaʻai like like, hiki ke loli ka nui o kā kō kō. Loaʻa paha kēia ma muli o nā ʻano bacteria i loko o kā lākou ʻōpū ().

He mea nui ka ʻōpū microbiome i ka kaohi ʻana i ke kō kō a hiki paha i ka hopena o ka maʻi diabetes type 1 i nā keiki.

Hiki paha ke hopena i ke olakino lolo

Hiki paha i ka microbiome ʻōpū ke hoʻopōmaikaʻi i ke olakino lolo ma nā ʻano like ʻole.

ʻO ka mea mua, hiki i kekahi ʻano laha o ke koʻohune ke kōkua i ka hana ʻana i nā kemika i loko o ka lolo i kapa ʻia he neurotransmitters. ʻO kahi laʻana, ʻo ka serotonin kahi neurotransmitter antidepressant i hana nui ʻia i ka ʻōpū (,).

ʻO ka lua, pili pili ka ʻōpū i ka lolo ma o nā aʻa miliona.

No laila, pili paha ka ʻōpū microbiome i ke olakino lolo ma ke kōkua ʻana i ke kaohi ʻana i nā leka i hoʻouna ʻia i ka lolo ma o kēia mau ʻalolo (,).

Ua hōʻike ʻia kekahi mau noiʻi ʻana i ka poʻe me nā ʻano ʻano ʻano ʻokoʻa i nā ʻano bacteria i loko o kā lākou mau guts, ke hoʻohālikelike ʻia me nā kānaka olakino. Hōʻike kēia i ka hopena o ka microbiome ʻōpū i ke olakino lolo (,).

Eia naʻe, maopopo ʻole inā maʻalahi kēia ma muli o nā ʻano papaʻai like ʻole a me nā ʻano nohona.

Ua hōʻike ʻia kekahi o nā noiʻi e hiki i kekahi mau probiotics ke hoʻomaikaʻi i nā ʻōuli o ke kaumaha a me nā maʻi olakino noʻonoʻo ʻē aʻe, ().

Hiki i ka ʻōpū microbiome ke hoʻopili i ke olakino lolo ma o ka hana ʻana i nā kemika o ka lolo a me ke kamaʻilio ʻana me nā ʻalolo e hoʻopili i ka lolo.

Pehea e hiki ai iā ʻoe ke hoʻomaikaʻi i kāu Microbiome Gut?

Nui a hewahewa nā ala e hoʻomaikaʻi ai i kou microbiome ʻōpū, me:

• E ʻai i nā ʻano meaʻai like ʻole. Hiki i kēia ke alakaʻi i kahi microbiome like ʻole, kahi hōʻailona o ke olakino maikaʻi maikaʻi. I ka kikoʻī, nā legum, nā pī a me nā hua i loaʻa ka nui o ka fiber a hiki ke hāpai i ka ulu ʻana o ke olakino ʻO Bifidobacteria (, , , ).
• E ʻai i nā meaʻai momona: ʻO nā meaʻai fermented e like me ka yogurt, sauerkraut a me kefir nā mea āpau i nā bacteria maikaʻi Lactobacilli, a hiki ke hōʻemi i ka nui o nā ʻano maʻi i loaʻa i ka ʻōpū ().
• E kaupalena i kāu lawe ʻana i nā meaʻono ʻoluʻolu: Ua hōʻike ʻia kekahi mau hōʻike e like me nā sweeteners hana e like me aspartame ke hoʻonui i ke kō i ke kō ma ka hoʻoulu ʻana i ka ulu ʻana o nā bacteria kīnā ʻole e like me Enterobacteriaceae i ka ʻōpū microbiome ().
• ʻAi i nā meaʻai prebiotic: ʻO Prebiotics kahi ʻano o ka fiber e hoʻoulu i ka ulu ʻana o nā bacteria maikaʻi. ʻO nā meaʻai prebiotic-rich me artichokes, maiʻa, asparagus, ʻoka a me nā ʻāpala ().
• Breastfeed no ʻeono mau mahina: He mea nui ka hānai hānai no ka hoʻomohala ʻana i ka microbiome ʻōpū. ʻO nā keiki i hānai ʻia i ka umauma no ʻeono mau mahina e ʻoi aku ka maikaʻi ʻO Bifidobacteria ma mua o ka poʻe hānai hānai ().
• ʻAi i nā hua āpau: Loaʻa nā hua a pau i ka nui o nā fiber a me nā carbs pono e like me beta-glucan, i ʻeli ʻia e nā bacteria bacteria e pono ai ke kaupaona, ka maʻi ʻaʻai a me nā maʻi ʻē aʻe ().
• E hoʻāʻo i kahi papaʻai mea kanu. Hiki i nā mea ʻai Vegetarian ke kōkua i ka hōʻemi ʻana i nā pae o ka maʻi bacteria e like me E. coli, a me ka huʻihuʻi a me ka cholesterol (,).
• ʻAi i nā meaʻai i waiwai i nā polyphenols: ʻO nā polyphenols nā mea kanu i loaʻa i loko o ka waina ʻulaʻula, kī tī, ʻōmaʻomaʻo ʻeleʻele, aila ʻoliva a me nā hua āpau. Uhaʻi ʻia lākou e ka microbiome e hoʻonāukiuki i ka ulu ʻana o ke koʻohune (,).
• E lawe i kahi suplement probiotic: ʻO nā Probiotics he bacteria ia e hiki ke kōkua i ka hoʻihoʻi ʻana i ka ʻōpū i kahi kūlana olakino ma hope o ka dysbiosis. Hana lākou i kēia ma o ka "reseeding" ia me nā microbes maikaʻi ().
• Lawe wale i nā lāʻau antibiotic ke pono: Pepehi nā Antibiotics i nā bacteria maikaʻi a maikaʻi ʻole i loko o ka ʻōpū microbiome, e hāʻawi paha i ka loaʻa ʻana o ke kaupaona a me ke kūpaʻa antibiotic. No laila, lawe wale i nā lāʻau ʻalopika i ka wā e pono ai ke olakino ().

ʻO ka ʻai ʻana i nā ʻanoʻano kiʻekiʻe o ka fiber-kiʻekiʻe a me nā meaʻai hū e kākoʻo i kahi microbiome olakino. Lawe i nā probiotics a me ka palena ʻana i nā antibiotics hiki ke lilo i mea maikaʻi.

Ka Laina Lalo

Hana ʻia kāu microbiome ʻōpū i nā trillion o bacteria, fungi a me nā microbes ʻē aʻe.

He mea nui ka ʻōpū o ka ʻōpū i kou olakino ma ke kōkua ʻana i ka kaohi ʻana i ka digestion a me ke kōkua ʻana i kāu ʻōnaehana pale a me nā ʻano ʻē aʻe o ke olakino.

ʻO ke kaulike ʻole o nā microbes pono ʻole a olakino ʻole i loko o nā ʻōpū ke kōkua i ka loaʻa ʻana o ke kaumaha, ke kō kiʻekiʻe o ke koko, ke kiʻekiʻe o ke kolesterol a me nā maʻi ʻē aʻe.

I mea e kākoʻo ai i ka ulu ʻana o nā microbes maikaʻi i kou ʻōpū, e ʻai i nā ʻano huaʻai like ʻole, nā mea kanu, nā kīʻaha piha a me nā meaʻai momona.