Mabakiteriya ang'onoang'onowa amalumikizana ndi chiwalo chilichonse ndi dongosolo lililonse, kuphatikizapo ubongo, chitetezo cha mthupi ndi mahomoni, zimakhudza maonekedwe a majini, makamaka kudziwa thanzi lathu, maonekedwe komanso zakudya zomwe amakonda. Kukhalabe ndi microbiome yathanzi ndikofunikira kuti mupewe komanso kuchiza matenda omwe alipo - matenda am'mimba, kunenepa kwambiri, autoimmunity, kukhudzidwa kwa chakudya, kusokonezeka kwa mahomoni, kunenepa kwambiri, matenda, kukhumudwa, autism, ndi ena ambiri. M'nkhaniyi Julia Maltseva, katswiri wa zakudya, katswiri wa zakudya zogwira ntchito, wolemba komanso wokonzekera msonkhano wa microbiome, adzalankhula za momwe kusankha zakudya kumakhudzira matumbo a microbiota, choncho thanzi lathu.

The microbiome ndi moyo wautali wathanzi

Kapangidwe kazakudya kamakhala ndi mphamvu yayikulu pakuyimilira kwa tizilombo m'matumbo. Sikuti zakudya zonse zomwe timadya ndizoyenera ntchito yofunika komanso kutukuka kwa mabakiteriya "abwino". Amadya ulusi wapadera wa zomera wotchedwa prebiotics. Prebiotics ndi zigawo za zakudya zomera zomwe indigestible ndi thupi la munthu, amene kusankha kulimbikitsa kukula ndi kuonjezera ntchito ya mitundu ina ya tizilombo tating'onoting'ono (makamaka lactobacilli ndi bifidobacteria), amene ali ndi phindu pa thanzi. Ulusi wa prebiotic sunaphwanyidwe m'matumbo am'mimba, koma m'malo mwake amafika m'matumbo osakhazikika, pomwe amafufuzidwa ndi tizilombo tating'onoting'ono tomwe timapanga ma chain-chain fatty acids (SCFAs), omwe amagwira ntchito zosiyanasiyana zolimbikitsa thanzi, kuyambira pakusunga pH yamatumbo. kulepheretsa kukula kwa maselo a khansa. Ma prebiotics amapezeka muzakudya zina zamasamba zokha. Ambiri aiwo ali mu anyezi, adyo, chicory muzu, katsitsumzukwa, atitchoku, nthochi zobiriwira, chinangwa cha tirigu, nyemba, zipatso. Ma SCFA opangidwa kuchokera kwa iwo amathandizira kuchepetsa kuchuluka kwa cholesterol m'magazi, kuopsa kwa matenda amtima ndi zotupa. Malinga ndi kafukufuku, kusintha zakudya zokhala ndi prebiotics kwawonjezera kuchuluka kwa mabakiteriya opindulitsa. Kudya kwambiri zakudya zanyama kumawonjezera kukhalapo kwa tizilombo tosamva ndulu zomwe zimathandizira kukulitsa matenda otupa m'matumbo komanso khansa ya chiwindi. Pa nthawi yomweyi, chiwerengero cha mabakiteriya opindulitsa chimachepa.  

Kuchuluka kwamafuta okhathamira kumachepetsa kwambiri kusiyanasiyana kwa mabakiteriya, chomwe ndi chizindikiro cha microbiome yathanzi. Popanda kulandira chithandizo chomwe amachikonda mu mawonekedwe a prebiotics, mabakiteriya sangathe kupanga kuchuluka kwa SCFA, komwe kumayambitsa kutupa kosatha m'thupi.

Kafukufuku wina waposachedwa yemwe adasindikizidwa mu 2017 adayerekeza ma microbiome am'matumbo a anthu omwe amatsatira zakudya zosiyanasiyana - vegan, ovo-lacto-vegetarian komanso zakudya zachikhalidwe. Ma vegans apezekanso kuti ali ndi mabakiteriya ambiri omwe amapanga ma SCFA, omwe amasunga ma cell m'matumbo athanzi. Kuphatikiza apo, ma vegans ndi odya zamasamba anali ndi zolembera zotsika kwambiri zotupa, pomwe omnivores anali apamwamba kwambiri. Kutengera zotsatira, asayansi adatsimikiza kuti kudya kwa nyama zomwe nthawi zambiri zimawonetsedwa ndi tizilombo tating'onoting'ono, zomwe zimatha kuyambitsa kutupa komanso kusokonezeka kwa metabolic monga kunenepa kwambiri, kukana insulini komanso matenda amtima.

Chifukwa chake, chakudya chochepa mu ulusi wa zomera chimalimbikitsa kukula kwa zomera za tizilombo toyambitsa matenda ndipo kumawonjezera chiopsezo cha kuwonjezereka kwa matumbo, chiopsezo cha matenda a mitochondrial, komanso kusokonezeka kwa chitetezo cha mthupi komanso chitukuko cha kutupa.  

Zotsatira zazikulu:   

• onjezerani ma prebiotics ku zakudya zanu. Malinga ndi malingaliro a WHO, chizolowezi cha prebiotic fiber ndi 25-35 g / tsiku.
• chepetsani kuchuluka kwa zinthu zanyama mpaka 10% yazakudya zama calorie tsiku lililonse.
• ngati simunadye zamasamba, ndiye musanaphike, chotsani mafuta ochulukirapo ku nyama, chotsani khungu ku nkhuku; chotsani mafuta omwe amapanga pophika. 

Microbiome ndi kulemera

Pali magulu awiri akuluakulu a mabakiteriya - Firmicutes ndi Bacteroidetes, omwe amawerengera mpaka 90% ya mabakiteriya onse omwe ali m'matumbo a microflora. Chiŵerengero cha maguluwa ndi chizindikiro cha kunenepa kwambiri. Ma Firmicutes ali bwino pochotsa zopatsa mphamvu kuchokera ku chakudya kuposa Bacteroidetes, kuwongolera mafotokozedwe a majini omwe ali ndi vuto la kagayidwe, kupanga momwe thupi limasungira zopatsa mphamvu, zomwe zimapangitsa kulemera. Mabakiteriya a gulu la Bacteroidetes ndi apadera pakuwonongeka kwa ulusi wa zomera ndi wowuma, pamene Firmicutes amakonda nyama. Ndizosangalatsa kuti chiwerengero cha mayiko a ku Africa, mosiyana ndi mayiko a Kumadzulo, sichidziwika bwino ndi vuto la kunenepa kwambiri kapena kunenepa kwambiri. Kafukufuku wina wodziwika bwino wa asayansi a Harvard wofalitsidwa mu 2010 adayang'ana zotsatira za zakudya za ana ochokera kumidzi ya ku Africa pakupanga matumbo a microflora. Asayansi atsimikiza kuti microflora ya oimira anthu akumadzulo akulamulidwa ndi Firmicutes, pamene microflora ya anthu okhala m'mayiko a ku Africa imayang'aniridwa ndi Bacteroidetes. Chiŵerengero cha thanzi cha mabakiteriya mu Afirika chimatsimikiziridwa ndi zakudya zomwe zimakhala ndi zakudya zokhala ndi ulusi wa zomera, palibe shuga wowonjezera, mafuta a trans, palibe kapena kuimira kochepa kwa nyama. Mu phunziro lomwe lili pamwambapa, lingaliro ili linatsimikiziridwa kachiwiri: Vegans ali ndi chiŵerengero chabwino kwambiri cha mabakiteriya a Bacteroidetes / Firmicutes kuti akhalebe ndi kulemera kokwanira. 

Zotsatira zazikulu: 

• Ngakhale kuti palibe chiŵerengero choyenera chomwe chikufanana ndi thanzi labwino kwambiri, zimadziwika kuti kuchuluka kwa Firmicutes okhudzana ndi Bacteroidetes m'matumbo a microflora kumakhudzana mwachindunji ndi kutupa kwakukulu komanso kunenepa kwambiri.
• Kuonjezera ulusi wa masamba pazakudya ndikuchepetsa kuchuluka kwa zinthu zanyama kumathandizira kusintha kwamagulu osiyanasiyana a mabakiteriya m'matumbo a microflora.

Microbiome ndi khalidwe la kudya

Udindo wa microflora m'matumbo pakuwongolera kadyedwe kamene kankawoneka ngati wocheperako. Kumva kukhuta ndi kukhutitsidwa ndi chakudya kumatsimikiziridwa osati ndi kuchuluka kwake ndi zopatsa mphamvu zama calorie!

Zadziwika kuti ma SCFAs omwe amapangidwa panthawi yovunda kwa ma prebiotic fibers ndi mabakiteriya amayambitsa kupanga peptide yomwe imachepetsa chilakolako. Chifukwa chake, kuchuluka kokwanira kwa ma prebiotics kukhutitsa nonse inu ndi microbiome yanu. Zapezeka posachedwa kuti E. coli imatulutsa zinthu zomwe zimakhudza kupanga mahomoni omwe amapondereza ntchito ya m'mimba komanso kumva njala. E. coli sichiwopseza moyo ndi thanzi ngati ili mkati mwanthawi yake. Kuti awonetsere bwino E. coli, mafuta acids opangidwa ndi mabakiteriya ena amafunikiranso. Zotsatira zazikulu:

• Zakudya zokhala ndi prebiotic fiber zimathandizira kuwongolera kwa mahomoni anjala komanso kukhuta. 

Microbiome ndi anti-inflammatory effect

Monga asayansi amanenera, microflora ya bakiteriya imawonjezera kupezeka kwa ma polyphenols osiyanasiyana - gulu lapadera la anti-yotupa ndi antioxidant zomwe zili muzakudya zamasamba. Mosiyana ndi ulusi wathanzi wathanzi, poizoni, carcinogenic kapena atherogenic mankhwala amapangidwa kuchokera ku ma amino acid omwe amapezeka panthawi ya kuwonongeka kwa mapuloteni a nyama omwe amakhudzidwa ndi microflora yamatumbo. Komabe, zotsatira zake zoipa zimachepetsedwa ndi kudya kokwanira kwa fiber ndi wowuma wosamva, zomwe zimapezeka mu mbatata, mpunga, oatmeal ndi zakudya zina zamasamba. Malinga ndi Alexey Moskalev, katswiri wa sayansi ya zakuthambo wa ku Russia, dokotala wa sayansi ya zamoyo, pulofesa wa Russian Academy of Sciences, izi ndi chifukwa chakuti ulusi umachulukitsa kuchuluka kwa zotsalira za chakudya kudzera m'matumbo akuluakulu, kusintha ntchito ya microflora kwa iwo okha, ndikuthandizira kuti kuchuluka kwa mitundu ya microflora yomwe imagaya chakudya chamafuta kuposa mitundu yomwe imaphwanya makamaka mapuloteni. Zotsatira zake, kuthekera kwa kuwonongeka kwa DNA ya m'matumbo khoma maselo, chotupa chawo alibe ndi yotupa njira yafupika. Mapuloteni ofiira a nyama amatha kuwonongeka ndi mapangidwe a sulfides owopsa, ammonia ndi mankhwala a carcinogenic kuposa mapuloteni a nsomba. Mapuloteni amkaka amaperekanso kuchuluka kwa ammonia. Mosiyana ndi zimenezo, mapuloteni a masamba, omwe nyemba zimakhala zolemera, makamaka, zimawonjezera chiwerengero cha bifidobacteria opindulitsa ndi lactobacilli, potero kulimbikitsa mapangidwe a SCFA ofunika kwambiri. Zotsatira zazikulu:

• Ndi zothandiza kuchepetsa nyama zakudya mu zakudya. Mwachitsanzo, kwa masiku 1-2 pa sabata osapatula zakudya zonse zanyama pazakudya. Gwiritsani ntchito masamba omwe ali ndi mapuloteni. 

Microbiome ndi Antioxidants

Pofuna kuteteza ku ma free radicals, zomera zina zimapanga flavonoids, gulu la polyphenols la zomera zomwe ndizofunikira kwambiri pa zakudya za anthu. Phindu la ma antioxidants pochepetsa chiopsezo cha matenda amtima, osteoporosis, khansa ndi matenda a shuga, komanso kupewa matenda a neurodegenerative aphunziridwa. Kafukufuku wambiri wasonyeza kuti kuwonjezera ma polyphenols pazakudya kumabweretsa kuchepa kwakukulu kwa zolembera za kupsinjika kwa okosijeni.

Ma polyphenols awonetsedwa kuti amawonjezera kuchuluka kwa bifidus ndi lactobacilli m'matumbo a microflora, pomwe amachepetsa kuchuluka kwa mabakiteriya owopsa a Clostridial. Zotsatira zazikulu:

• kuwonjezera kwa magwero achilengedwe a polyphenols - zipatso, ndiwo zamasamba, khofi, tiyi ndi cocoa - zimathandiza kupanga microbot yathanzi. 

Kusankha kwa Wolemba

Zakudya zamasamba zimapindulitsa kuchepetsa chiopsezo cha matenda osiyanasiyana komanso kukhala ndi moyo wautali. Maphunziro omwe ali pamwambawa akutsimikizira kuti gawo lalikulu mu izi ndi la microflora, zomwe zimapangidwa ndi kusankha kwathu chakudya. Kudya zakudya zokhala ndi zomera zomwe zimakhala ndi prebiotic fiber zingathandize kuonjezera kuchuluka kwa mitundu yopindulitsa ya microflora yomwe imathandizira kuchepetsa kulemera kwa thupi, kupewa matenda aakulu komanso kuchepetsa ukalamba. Kuti mudziwe zambiri za dziko la mabakiteriya, lowani nawo Msonkhano Woyamba ku Russia, womwe udzachitike September 24-30. Pamsonkhanowu, mudzakumana ndi akatswiri oposa 30 ochokera padziko lonse lapansi - madokotala, akatswiri a zakudya, akatswiri a majini omwe adzakamba za ntchito yodabwitsa ya mabakiteriya ang'onoang'ono kuti akhale ndi thanzi labwino!