10 mau ala e hoʻomaikaʻi ai i kāu bacteria Gut, hoʻokumu ʻia ma ka ʻepekema

Anter

• 1. E ʻai i nā ʻano meaʻai like ʻole
• 2. ʻAi i nā mea kanu, nā legume, nā pi a me nā hua
• 3. ʻAi i nā meaʻai huʻu
• 4. Mai ʻai i ka mea hoʻonani ʻimi hoʻopunipuni he nui loa
• 5. ʻAi ʻia nā Meaʻai Prebiotic
• 6. Hānai hānai no ma ka liʻiliʻi ʻeono mau mahina
• 7. ʻAi i nā hua āpau
• 8. ʻAi i kahi papaʻai hoʻokumu kanu
• 9. ʻAi i nā meaʻai momona i nā Polyphenols
• 10. Lawe i kahi Kākoʻo Probiotic
• Lawe i ka Home Message

Aia ma kahi o 40 trillion bacteria i loko o kou kino, ka hapa nui i loko o kou ʻōpū.

Hoʻohui ʻia, ʻike ʻia lākou ʻo kāu microbiota ʻōpū, a he mea nui ia no kou olakino. Eia nō naʻe, hiki i kekahi ʻano bacteria i kou mau ʻōpū ke hāʻawi i nā maʻi he nui.

ʻO ka mea hoihoi, ʻo ka meaʻai āu e ʻai ai e loli nui i nā ʻano bacteria i noho i loko ou. Eia nā ala ʻepekema 10 e hoʻomaikaʻi ai i kāu bacteria.

1. E ʻai i nā ʻano meaʻai like ʻole

Aia he mau haneli ʻano laha i loko o kou ʻōpū. Nui nā hana a kēlā me kēia laha i kou olakino a koi i nā meaʻai ʻokoʻa no ka ulu ʻana.

ʻO ka ʻōlelo maʻamau, manaʻo ʻia kahi microbiota ʻokoʻa he mea olakino. ʻO kēia no ka nui o nā ʻano bacteria i loaʻa iā ʻoe, ka nui o nā pono olakino hiki iā lākou ke hāʻawi i (,,,).

ʻO kahi papaʻai i loko o nā ʻano ʻano meaʻai like ʻole hiki ke alakaʻi i kahi microbiota like ʻole (,,).

Minamina, ʻaʻohe ʻokoʻa loa ka papa Komohana a momona i ka momona a me kō. I ka ʻoiaʻiʻo, ua koho ʻia he 75% o nā meaʻai o ka honua e hua ʻia mai nā mea kanu 12 a me nā ʻano holoholona 5 () wale nō.

Eia nō naʻe, ʻoi aku ka nui o nā meaʻai i nā ʻāina kaiāulu a waiwai i nā kumuwaiwai like ʻole.

Ua hōʻike ʻia kekahi mau noiʻi e ʻoi aku ka nui o ka ʻokoʻa microbiota ʻōpū i ka poʻe mai nā wahi kaiāulu o ʻApelika a me ʻAmelika Hema ma mua o nā mea mai ʻEulopa a i ʻole US (,).

ʻO ka ʻai ʻana i kahi papaʻai like ʻole i waiwai i nā meaʻai āpau hiki ke alakaʻi i kahi microbiota like ʻole, kahi mea pono no kou olakino.

2. ʻAi i nā mea kanu, nā legume, nā pi a me nā hua

ʻO nā hua a me nā mea kanu nā kumu waiwai maikaʻi loa no ka microbiota olakino.

Nui lākou i ka fiber, ʻaʻole hiki ke ʻai ʻia e kou kino. Eia nō naʻe, hiki ke ʻai ʻia ka fiber e kekahi mau koʻohune i loko o kou ʻōpū, kahi e hoʻoulu ai i ko lākou ulu.

ʻO nā pi a me nā legume pū kekahi me nā fiber kiʻekiʻe loa.

ʻO kekahi o nā meaʻai kiʻekiʻe-fiber nā mea maikaʻi no kāu ʻōpena pūpū me:

• ʻO Raspberries
• ʻO Artichokes
• Piʻi ʻōmaʻomaʻo
• Broccoli
• ʻO Chickpeas
• Lētēlē
• Pihi (hakuʻala, pinto a keʻokeʻo)
• Nā mānoanoa holoʻokoʻa

Ua ʻike ʻia kahi noiʻi ʻana ma hope o ka papaʻai papaʻai kiʻekiʻe i nā huaʻai a me nā mea kanu i pale i ka ulu ʻana o kekahi mau maʻi maʻi maʻi maʻi ().

ʻO nā ʻōpela, nā artichoke, nā blueberry, nā ʻalemona a me nā pistachios i hōʻike ʻia e hoʻonui ʻO Bifidobacteria i loko o kānaka (,,,).

ʻO Bifidobacteria manaʻo ʻia he bacteria maikaʻi, no ka mea hiki iā lākou ke pale i ka mumū o ka ʻōpū a hoʻonui i ke olakino ʻōpū.

Nui nā huaʻai a me nā mea kanu i ka fiber. Paipai ka pulupulu i ka ulu ʻana o nā koʻohune gut pono, e komo pū ana ʻO Bifidobacteria.

3. ʻAi i nā meaʻai huʻu

ʻO nā meaʻai fermented nā meaʻai i hoʻololi ʻia e nā microbes.

ʻO ke kaʻina hana o ka hoʻowīwī mau ʻana i nā bacteria a i nā hū paha e hoʻololi ana i nā kō i ka meaʻai i nā waikawa a i ʻole ka wai ʻona. ʻO nā laʻana o nā meaʻai hū nā:

• Yogurt
• ʻO Kimchi
• Sauerkraut
• Kefir
• Kombucha
• Tempeh

Nui ka waiwai o kēia mau meaʻai lactobacilli, kahi ʻano bacteria e hiki ke hoʻopōmaikaʻi i kou olakino.

ʻO ka poʻe e ʻai nui i ka yogurt ke ʻike ʻia he nui aku lactobacilli i ko lākou ʻōpū. Loaʻa ka hapa iki o kēia poʻe Enterobacteriaceae, kahi bacteria e pili ana i ka mumū a me nā maʻi maʻi mau ().

Pēlā nō, ua hōʻike ʻia kekahi mau noiʻi e hiki i ka ʻai yogurt ke hoʻololi pono i nā koʻohune ʻōpū a hoʻomaikaʻi i nā ʻōuli o ka hoʻomanawanui ʻole o ka lactose i nā pēpē a me nā mākua (,,).

Hiki i kekahi mau hua yogurt ke hoʻoliʻiliʻi i ka nui o kekahi mau maʻi maʻi maʻi i loko o ka poʻe me ka maʻi hanu huhū.

Ua hōʻike ʻelua mau noiʻi ua hoʻonui ka yogurt i ka hana a me ka haku ʻana o ka microbiota ().

Eia nō naʻe, he mea nui e hoʻomaopopo i ka nui o nā yogurts, ʻo ia hoʻi nā yogour i ʻono ʻia, loaʻa nā kiʻekiʻe o ke kō.

No laila, ʻo ka yogurt ʻoi aku ka maikaʻi e ʻai ai, he yogurt maoli. ʻO kēia ʻano yogurt wale nō i hana ʻia i ka waiū a me nā huikomo bacteria, a i kekahi manawa i kapa ʻia he "moʻomeheu hoʻomaka."

Eia kekahi, hiki i ka waiū soya hū ke hoʻoulu i ka ulu ʻana o nā bacteria maikaʻi, e like me ʻO Bifidobacteria a lactobacilli, ʻoiai e hoʻemi ana i ka nui o kekahi mau maʻi bacteria i hana ʻia i nā maʻi. Hiki paha iā Kimchi ke kōkua i ka flora ʻōpū (,).

Hiki ke hoʻopōmaikaʻi ʻia ka meaʻai microhu, ʻo ia hoʻi ka papu, yogurt maoli, i ka microbiota ma o ka hoʻomaikaʻi ʻana i kāna hana a hoʻoliʻiliʻi i ka nui o nā koʻohune maʻi i loko o nā ʻōpū.

4. Mai ʻai i ka mea hoʻonani ʻimi hoʻopunipuni he nui loa

Hoʻohana ākea nā mea hoʻonaninani i mea pani no ke kō. Eia nō naʻe, ua hōʻike ʻia kekahi mau noiʻi hiki iā lākou ke hoʻopili maikaʻi ʻole i ka ʻōpū microbiota.

Ua hōʻike ʻia kahi noiʻi i loko o nāʻiole, ʻo aspartame, kahi mea hoʻonaninani hoʻoliʻiliʻi, hoʻemi i ke kaupaona ʻana, akā ua hoʻonui ʻia ke kō kō a me ka pane o ka insulin maikaʻi ʻole ().

Ua ʻoi aku ka kiʻekiʻe o nā ʻiole i hānai ʻia i ka aspartame ʻO Clostridium a Enterobacteriaceae i loko o ko lākou mau ʻōpū, pili nā mea ʻelua i ka maʻi ke loaʻa i nā helu kiʻekiʻe loa.

Ua loaʻa kekahi noiʻi ʻē aʻe i nā hopena like i nāʻiole a me nā kānaka. Hōʻike ia i nā loli i ka microbiota i hana i nā meaʻono ʻona i hopena maikaʻi ʻole i nā pae kō kō ().

Hiki i nā mea hoʻonaninani ʻino ke hoʻopilikia i nā pae kō kō ma muli o kā lākou hopena ma ka ʻōpū microbiota.

5. ʻAi ʻia nā Meaʻai Prebiotic

ʻO nā Prebiotics nā meaʻai e hāpai i ka ulu ʻana o nā microbes pono i ka ʻōpū.

ʻO lākou ka pulupulu nui a i ʻole nā ​​carbs paʻakikī e hiki ʻole ke ʻai ʻia e nā hunaola kanaka. Ma kahi o, kekahi mau ʻano bacteria e wāwahi iā lākou a hoʻohana iā lākou no ka wahie.

Nui nā huaʻai, nā mea kanu a me nā huaʻai piha i nā prebiotics, akā hiki ke loaʻa iā lākou iho.

Hiki i ka starch resistant ke prebiotic. ʻAʻole hoʻokomo ʻia kēia ʻano starch i loko o ka ʻōpū liʻiliʻi. Akā, hele i loko o ka ʻōpū nui kahi e wāwahi ʻia ai e ka microbiota.

Ua hōʻike ʻia nā noiʻi he nui i hiki i ka prebiotics ke hoʻoikaika i ka ulu ʻana o nā bacteria maikaʻi he nui, e like me ʻO Bifidobacteria.

Ua mālama ʻia ka hapa nui o kēia mau noiʻi i ka poʻe olakino, akā ua hōʻike ʻia kekahi mau noiʻi ʻana he hiki ke kōkua ʻia nā prebiotics no ka poʻe me kekahi mau maʻi.

ʻO kahi laʻana, hiki i kekahi mau prebiotics ke hoʻemi i ka insulin, triglycerides a me nā pae kolesterol i ka poʻe momona. (,,,,,).

Hōʻike kēia mau hopena i nā prebiotics e hōʻemi i nā kumu pilikia no nā maʻi he nui e pili ana i ka momona, e like me ka maʻi puʻuwai a me ka maʻi kō.

Paipai ka Prebiotics i ka ulu ʻana o nā bacteria maikaʻi, keu hoʻi ʻO Bifidobacteria. Hiki i kēia ke kōkua i ka hōʻemi ʻana i nā ʻōuli o ka maʻi metabolic i ka poʻe obese.

6. Hānai hānai no ma ka liʻiliʻi ʻeono mau mahina

Hoʻomaka kahi microbiota o kahi pēpē e hoʻomohala pono i ka wā hānau. Eia nō naʻe, hōʻike kekahi mau noiʻi hou e hōʻike ana i nā pēpē i kekahi mau koʻohune ma mua o ka hānau ʻana ().

I loko o nā makahiki mua ʻelua o ke ola, ulu mau ka microbiota o kahi pēpē a waiwai i ka pono ʻO Bifidobacteria, ka mea hiki ke ʻeli i nā kō i ka waiū umauma ().

Ua hōʻike ʻia nā noiʻi he nui i nā pēpē i hānai ʻia i kahi microbiota i hoʻololi ʻia i emi ka liʻiliʻi ʻO Bifidobacteria ma mua o nā pēpē i hānai ʻia ((,).

Pili pū ka hānai ʻana i ka waiū me nā helu haʻahaʻa o nā maʻi āpau, ka momona a me nā maʻi ʻē aʻe i pili i nā ʻokoʻa o ka ʻōpū microbiota ().

Kōkua ka hānai hānai ʻana i kahi pēpē e hoʻomōhala i kahi microbiota olakino, i hiki ke kōkua i ka pale ʻana i kekahi mau maʻi i ke ola hope.

7. ʻAi i nā hua āpau

Loaʻa i nā hua āpau ka nui o nā fiber a me nā carb non-digestible, e like me beta-glucan.

ʻAʻole komo ʻia kēia mau carbs i loko o ka ʻōpū liʻiliʻi a hele i ke kōpū nui.

I loko o ka ʻōpū nui, ua wāwahi ʻia lākou e ka microbiota a paipai i ka ulu ʻana o kekahi mau bacteria maikaʻi.

Hiki i nā hua palaʻa holoʻokoʻa ke hāpai i ka ulu ʻana o ʻO Bifidobacteria, lactobacilli a Nā Bacteroidetes i loko o kānaka (,,,,).

I loko o kēia mau aʻo ʻana, hoʻonui pū nā kīhāpai āpau i nā manaʻo o ka piha a hoʻemi i ka mumū a me nā maʻi maʻi maʻi puʻuwai.

Loaʻa i nā hua āpau nā carb non-digestible i hiki ke hāpai i ka ulu ʻana o nā bacteria maikaʻi i loko o ka microbiota ʻōpū. Hiki i kēia mau hoʻololi i ka flora ʻōpū ke hoʻomaikaʻi i kekahi mau ʻano o ke olakino metabolic.

8. ʻAi i kahi papaʻai hoʻokumu kanu

Hoʻokumu nā papaʻai i nā meaʻai i hoʻokumu ʻia i nā holoholona i ka ulu ʻana o nā ʻano like ʻole o ke koʻohune ʻōpū ma mua o nā papa mea kanu (()).

Ua hōʻike ʻia kahi ʻano noiʻi e hiki i nā papaʻai vegetarian ke pōmaikaʻi i ka microbiota ʻōpū. Ma muli paha o kā lākou ʻike kiʻekiʻe o nā fiber.

Ua ʻike ʻia kahi haʻawina liʻiliʻi i ka papaʻai mea ʻai i alakaʻi ʻia e hoʻemi i nā pae o ka maʻi i loko o ka poʻe obese, a me ka hoʻēmi ʻana i ka paona, nā mumū a me nā pae kolesterol ().

Ua ʻike ʻia kahi noiʻi ʻē aʻe ua hōʻemi nui ka papaʻai bacteria i nā maʻi maʻi, e like me E. coli ().

Eia nō naʻe, maopopo ʻole inā nā pōmaikaʻi o ka papaʻai vegetarian ma ka ʻōpū o microbiota ma muli o ka nele o ka ʻai o kaʻiʻo. Eia kekahi, alakaʻi ka poʻe vegetarian i ke ola olakino olakino ma mua o omnivores.

Hiki ke hoʻomaikaʻi i nā meaʻai Vegetarian a me vegan i ka microbiota. Eia nō naʻe, maopopo ʻole inā hiki ke pili i nā hopena maikaʻi e pili ana i kēia mau papaʻai i ka nele o ka lawe ʻana o ka ʻiʻo.

9. ʻAi i nā meaʻai momona i nā Polyphenols

ʻO nā Polyphenols nā mea kanu i loaʻa nā pono olakino he nui, e like me ka hoʻēmi ʻana i ke kahe o ke koko, ka puhū ʻana, nā pae kolesterol a me ke koʻikoʻi oxidative ().

ʻAʻole hiki ke ʻai mau ʻia nā polyphenols e nā hunaola kanaka. Hāʻawi ʻia ʻaʻole lākou e mimiki pono, ʻo ka hapa nui e hele i ke kolona, ​​kahi e hiki ai ke ʻai ʻia e nā ʻōpū pūpū (,).

ʻO nā kumuwaiwai maikaʻi o nā polyphenols me:

• Koko a me kokoleka pouli
• Waina ʻulaʻula
• Nā ʻili hua waina
• Tī ʻōmaʻomaʻo
• ʻAmelemona
• ʻAkaaka
• ʻO Blueberry
• Broccoli

Hiki i nā Polyphenols mai ke koko ke hoʻonui i ka nui o ʻO Bifidobacteria a lactobacilli i ke kanaka, a hoʻēmi i ka nui o ʻO Clostridia.

Eia kekahi, pili kēia mau hoʻololi i ka microbiota me nā pae haʻahaʻa o triglycerides a me ka protein C-reactive, kahi māka o ka mumū ().

Loaʻa nā hopena like o nā polyphenols i ka waina ʻulaʻula ().

ʻAʻole hiki ke hoʻoiho maikaʻi ʻia nā polyphenols e nā hunaola kanaka, akā maikaʻi lākou i wāwahi ʻia e ka microbiota ʻōpū. Hiki iā lākou ke hoʻomaikaʻi i nā hopena olakino e pili ana i ka maʻi puʻuwai a me ka mumū.

10. Lawe i kahi Kākoʻo Probiotic

ʻO nā Probiotics he microorganism ola, ʻo ka maʻa mau ka bacteria, i hana i kahi pono olakino kikoʻī ke hoʻopau ʻia.

ʻAʻole noho paʻa mau nā Probiotics i nā ʻōpū i ka hapanui o nā hihia. Eia nō naʻe, hiki iā lākou ke pōmaikaʻi i kou olakino ma o ka hoʻololi ʻana i ka hanana holoʻokoʻa o ka microbiota a me ke kākoʻo ʻana i kāu metabolism ().

Ua loaʻa kahi loiloi o ʻehiku mau noiʻi i ka hopena o ka hopena o ka probiotics ma ka ʻōpū o ka microbiota o nā kānaka olakino. Eia nō naʻe, aia kekahi mau hōʻike e hōʻike ana e hoʻomaikaʻi paha nā probiotics i ka ʻōpū microbiota i kekahi mau maʻi ().

ʻO kahi loiloi o 63 mau noiʻi i loaʻa i nā hōʻike like e pili ana i ka pono o nā probiotics i ka hoʻololi ʻana i ka microbiota. Eia naʻe, ua like ka hopena o kā lākou hopena ikaika me ka hoʻihoʻi ʻana i ka microbiota i kahi kūlana olakino ma hope o ka hoʻopilikia ʻia ().

Ua hōʻike pū kekahi mau noiʻi ʻē aʻe i ka loaʻa ʻole o ka hopena o nā probiotics i ke kaulike āpau o nā koʻohune i nā ʻōpū o nā kānaka olakino.

Eia nō naʻe, ua hōʻike ʻia kekahi mau noiʻi i hiki i nā probiotics ke hoʻomaikaʻi i ka hana ʻana o kekahi bacteria bacteria, a me nā ʻano kemika a lākou e hana ai ().

ʻAʻole hoʻololi iki nā Probiotics i ka hanana o ka microbiota i nā kānaka olakino. Eia nō naʻe, i ka poʻe maʻi, hoʻomaikaʻi paha lākou i ka hana microbiota a kōkua i ka hoʻihoʻi ʻana i ka microbiota i ke olakino maikaʻi.

Lawe i ka Home Message

He mea nui kāu bacteria bacteria no nā ʻano he nui o ke olakino.

Ua hōʻike he nui nā noiʻi i hiki i kahi microbiota i hoʻohuli ʻia ke alakaʻi i nā maʻi maʻi maha.

ʻO ke ala maikaʻi e mālama ai i kahi microbiota olakino ka ʻai ʻana i kahi ʻano o nā meaʻai hou, holoʻokoʻa, ka hapanui mai nā kumuwaiwai e like me nā huaʻai, nā mea ʻai, nā mea kanu, nā pīni a me nā hua holoʻokoʻa.