Lawa mabhaktheriya amancane asebenzisana nazo zonke izitho kanye nesistimu, okuhlanganisa ubuchopho, isimiso somzimba sokuzivikela kanye ne-hormonal, sithonya ukubonakaliswa kwezakhi zofuzo, ikakhulukazi ezinquma impilo yethu, ukubukeka kanye nokudla okuthandayo. Ukugcina i-microbiome enempilo kubalulekile kukho kokubili ukuvimbela nokwelashwa kwezinkinga zempilo ezikhona - izifo zesisu, ukukhuluphala, ukuzivikela komzimba, ukuzwela kokudla, ukuphazamiseka kwehomoni, isisindo esiningi, izifo, ukucindezeleka, i-autism, nabanye abaningi. Kulesi sihloko UJulia Maltseva, isazi sokudla okunomsoco, uchwepheshe wezokudla okusebenzayo, umbhali kanye nomhleli wenkomfa ye-microbiome, uzokhuluma ngokuthi ukukhetha kokudla kuthinta kanjani i-microbiota yamathumbu, ngakho-ke impilo yethu.

I-microbiome nokuphila isikhathi eside okunempilo

Isitayela sokudla sinomthelela omkhulu ekumeleleni amagciwane emathunjini. Akuwona wonke ukudla okudliwa yithi ofanele umsebenzi obalulekile nokuchuma kwamabhaktheriya "amahle". Badla imicu yezitshalo ekhethekile ebizwa ngokuthi ama-prebiotics. Ama-prebiotics ayizingxenye zokudla kwezitshalo ezingagayeki ngumzimba womuntu, okukhuthaza ukukhula futhi kwandise umsebenzi wezinhlobo ezithile zama-microorganisms (ikakhulukazi i-lactobacilli ne-bifidobacteria), enomphumela onenzuzo empilweni. Imicu ye-prebiotic ayiqhekeki emgudwini ongenhla wesisu, kodwa kunalokho ifinyelela emathunjini eqinile, lapho ivutshelwa khona ama-microorganisms ukuze enze ama-short-chain fatty acids (SCFAs), enza imisebenzi ehlukahlukene yokuthuthukisa impilo, kusukela ekugcineni i-pH yamathumbu. ukuvimbela ukukhula kwamangqamuzana omdlavuza. Ama-prebiotics atholakala kuphela ekudleni okuthile kwezitshalo. Iningi lazo liku-anyanisi, u-garlic, izimpande ze-chicory, i-asparagus, i-artichokes, ubhanana oluhlaza, i-wheat bran, i-legumes, amajikijolo. Ama-SCFA akhiwe kuwo asiza ukwehlisa amazinga e-cholesterol egazini, ubungozi bezifo zenhliziyo nemithambo yegazi. Ngokusho kocwaningo, ukushintshela ekudleni okucebile kuma-prebiotics kukhuphule ingxenye yamagciwane azuzisayo. Ukudla okuvame kakhulu ezilwaneni kukhulisa ubukhona bamagciwane amelana nenyongo afaka isandla ekwakhekeni kwesifo samathumbu esivuvukalayo esingapheli kanye nomdlavuza wesibindi. Ngesikhathi esifanayo, inani lamabhaktheriya anenzuzo liyancipha.  

Ingxenye ephezulu yamafutha agcwele inciphisa kakhulu ukuhlukahluka kwamagciwane, okuwuphawu lwe-microbiome enempilo. Ngaphandle kokuthola ukwelashwa okuthandayo ngendlela yama-prebiotics, amabhaktheriya awakwazi ukuhlanganisa inani elidingekayo le-SCFA, eliholela ezinqubweni ezingapheli zokuvuvukala emzimbeni.

Ucwaningo lwakamuva olushicilelwe ngo-2017 lwaqhathanisa i-gut microbiome yabantu abalandela izitayela ezahlukene zokudla - i-vegan, i-ovo-lacto-imifino kanye nokudla kwendabuko. Ama-Vegans nawo atholakale enamabhaktheriya amaningi akhiqiza ama-SCFA, agcina amaseli emgudwini wokugaya ukudla enempilo. Ngaphezu kwalokho, ama-vegans kanye nabadla imifino babenezimpawu eziphansi zokuvuvukala, kuyilapho ama-omnivores ayenenani eliphakeme kakhulu. Ngokusekelwe emiphumeleni, ososayensi baphethe ngokuthi ukusetshenziswa kwemikhiqizo yezilwane ikakhulukazi kubonakala kuphrofayili ye-microbial, engaholela ezinkambisweni zokuvuvukala kanye nokuphazamiseka kwe-metabolic okufana nokukhuluphala, ukumelana ne-insulin nesifo senhliziyo.

Ngakho-ke, ukudla okuncane emicu yezitshalo kukhuthaza ukukhula kwezitshalo zebhaktheriya ze-pathogenic futhi kwandisa ingozi yokwanda kwamathumbu emathunjini, ingozi yokuphazamiseka kwe-mitochondrial, kanye nokuphazamiseka kwamasosha omzimba kanye nokuthuthukiswa kwenqubo yokuvuvukala.  

Iziphetho eziyinhloko:   

• engeza ama-prebiotics ekudleni kwakho. Ngokwezincomo ze-WHO, inkambiso ye-prebiotic fiber ingama-25-35 g / ngosuku.
• nciphisa inani lemikhiqizo yezilwane ku-10% wekhalori yansuku zonke yokudla.
• uma ungakabi imifino, ngakho-ke ngaphambi kokupheka, susa amafutha amaningi enyameni, susa isikhumba enkukhu; susa amafutha akhayo ngesikhathi sokupheka. 

I-Microbiome nesisindo

Kunamaqembu amabili amakhulu amagciwane - ama-Firmicutes nama-Bacteroidetes, afinyelela ku-90% wawo wonke amagciwane ku-microflora yamathumbu. Isilinganiso lala maqembu siwuphawu lokubikezela isisindo eseqile. Ama-Firmicutes angcono ekukhipheni ama-calories ekudleni kunama-Bacteroidetes, alawula ukubonakaliswa kwezakhi zofuzo ezibhekene ne-metabolism, okwenza isimo lapho umzimba ugcina ama-calories, okuholela ekuzuzeni isisindo. Amagciwane eqembu le-Bacteroidetes akhethekile ekuqhekekeni kwemicu yezitshalo nesitashi, kuyilapho ama-Firmicutes ekhetha imikhiqizo yezilwane. Kuyathakazelisa ukuthi inani labantu bamazwe ase-Afrika, ngokungafani nezwe laseNtshonalanga, ngokomthetho abayazi inkinga yokukhuluphala ngokweqile noma ukukhuluphala ngokweqile. Olunye ucwaningo olwaziwa ngososayensi base-Harvard olwanyatheliswa ngo-2010 lwalubheka umphumela wokudla kwezingane zasemakhaya ase-Afrika ekubunjweni kwe-microflora yamathumbu. Ososayensi banqume ukuthi i-microflora yabameleli bomphakathi waseNtshonalanga ilawulwa yi-Firmicutes, kuyilapho i-microflora yabakhileyo emazweni ase-Afrika ilawulwa yi-Bacteroidetes. Lesi silinganiso esinempilo samabhaktheriya kubantu base-Afrika sinqunywa ukudla okuqukethe ukudla okunothe ngefayibha yezitshalo, akukho shukela ongeziwe, awekho ama-trans fat, futhi akukho noma ukumelelwa okuncane kwemikhiqizo yezilwane. Ocwaningweni olungenhla, le mbono yaphinde yaqinisekiswa: Izilwane zezilwane zinesilinganiso esihle kakhulu se-Bacteroidetes / Firmicutes amagciwane ukuze alondoloze isisindo esifanele. 

Iziphetho eziyinhloko: 

• Nakuba kungekho isilinganiso esifanele esilingana nempilo enhle kakhulu, kuyaziwa ukuthi ukuchichima okuphezulu kwama-Firmicutes okuhlobene nama-Bacteroidetes ku-microflora yamathumbu kuhlotshaniswa ngokuqondile namazinga aphezulu okuvuvukala nokukhuluphala okukhulu.
• Ukwengeza imicu yemifino ekudleni kanye nokunciphisa inani lemikhiqizo yezilwane kunomthelela ekushintsheni isilinganiso samaqembu ahlukene amagciwane ku-microflora yamathumbu.

I-Microbiome kanye nokuziphatha kokudla

Indima ye-microflora yamathumbu ekulawulweni kokuziphatha kokudla ibikade ibukelwa phansi. Umuzwa wokusutha nokwaneliseka okuvela ekudleni akunqunywa kuphela ngobuningi bawo kanye nokuqukethwe kwekhalori!

Kuye kwatholakala ukuthi ama-SCFAs akhiwe ngesikhathi sokuvutshelwa kwezitshalo ze-prebiotic fibers ngamagciwane avuselela ukukhiqizwa kwe-peptide ecindezela ukudla. Ngakho-ke, inani elanele lama-prebiotics lizosuthisa wena kanye ne-microbiome yakho. Muva nje kutholakale ukuthi i-E. coli ikhiqiza izinto ezithinta ukukhiqizwa kwamahomoni acindezela umsebenzi wokugaya ukudla kanye nomuzwa wendlala. I-E. coli ayifaki ukuphila nempilo engozini uma ingaphakathi kwebanga elivamile. Ukuze kuboniswe kahle i-E. coli, ama-fatty acids akhiqizwa amanye amagciwane nawo ayadingeka. Iziphetho eziyinhloko:

• Ukudla okucebile ku-fiber prebiotic kuthuthukisa ukulawulwa kwe-hormonal kwendlala nokusutha. 

I-Microbiome kanye ne-anti-inflammatory effect

Njengoba ososayensi bephawula, i-microflora yebhaktheriya yandisa ukutholakala kokumuncwa kwe-polyphenols ehlukahlukene - iqembu elikhethekile lezinto ezilwa nokuvuvukala kanye ne-antioxidant equkethwe ekudleni kwezitshalo. Ngokungafani nemicu yokudla enempilo, izinhlanganisela ezinobuthi, i-carcinogenic noma i-atherogenic zakhiwa kusuka kuma-amino acid okwenzeka ngesikhathi sokuwohloka kwamaprotheni okudla emvelaphi yezilwane ngaphansi kwethonya le-colon microflora. Kodwa-ke, umthelela wabo omubi uncishiswa ngokudla okwanele kwe-fiber yokudla kanye nesitashi esimelana, esikhona kumazambane, irayisi, i-oatmeal nokunye ukudla kwezitshalo. Ngokuvumelana ne U-Alexey Moskalev, Isazi sezinto eziphilayo saseRussia, udokotela wesayensi yezinto eziphilayo, uprofesa we-Russian Academy of Sciences, lokhu kungenxa yokuthi imicu ikhulisa izinga lokudlula kwezinsalela zokudla emathunjini amakhulu, iguqule umsebenzi we-microflora ngokwayo, futhi ifake isandla ukugqama kwenani lezinhlobo ze-microflora ezigaya ama-carbohydrate ngaphezu kwezinhlobo eziphula ikakhulukazi amaprotheni. Ngenxa yalokho, amathuba okulimala ku-DNA yamangqamuzana odonga lwamathumbu, ukuwohloka kwe-tumor kanye nezinqubo zokuvuvukala kuyancipha. Amaprotheni enyama ebomvu ajwayele ukubola ngokwakhiwa kwama-sulfide ayingozi, i-ammonia kanye nama-carcinogenic compounds kunamaprotheni ezinhlanzi. Amaprotheni obisi nawo ahlinzeka ngenani elikhulu le-ammonia. Ngakolunye uhlangothi, amaprotheni emifino, okunezilimo eziyizigaxa ezicebile, ikakhulukazi, akhulisa inani le-bifidobacteria enenzuzo ne-lactobacilli, ngaleyo ndlela akhuthaze ukwakheka kwama-SCFA abalulekile. Iziphetho eziyinhloko:

• Kuyasiza ukunciphisa imikhiqizo yezilwane ekudleni. Isibonelo, izinsuku ezingu-1-2 ngesonto ayifaki yonke imikhiqizo yezilwane ekudleni. Sebenzisa imithombo yemifino yamaprotheni. 

Ama-Microbiome kanye nama-Antioxidants

Ukuze kuvikelwe ama-radicals mahhala, ezinye izitshalo zikhiqiza ama-flavonoid, ikilasi lama-polyphenol ezitshalo anga-antioxidants abalulekile ekudleni komuntu. Umphumela onenzuzo wama-antioxidant ekwehliseni ubungozi besifo senhliziyo nemithambo yegazi, ukukhumuzeka kwamathambo, umdlavuza nesifo sikashukela, kanye nokuvimbela izimo ze-neurodegenerative. Ucwaningo oluningi luye lwabonisa ukuthi ukwengeza ama-polyphenols ekudleni kuholela ekwehliseni okukhulu kwezimpawu zokucindezeleka okwenziwe nge-oxidative.

Ama-Polyphenols aboniswe ukwandisa inani le-bifidus ne-lactobacilli ku-microflora yamathumbu, kuyilapho enciphisa inani lamagciwane angaba yingozi e-Clostridial. Iziphetho eziyinhloko:

• ukwengezwa kwemithombo yemvelo yama-polyphenols - izithelo, imifino, ikhofi, itiye kanye ne-cocoa - kunomthelela ekwakhiweni kwe-microbot enempilo. 

Ukukhetha Kombhali

Ukudla kwemifino kunenzuzo ekunciphiseni ingozi yezifo eziningi ezihlukahlukene kanye nokugcina impilo ende esebenzayo. Ucwaningo olungenhla luqinisekisa ukuthi indima ebalulekile kulokhu ingeye-microflora, ukwakheka kwayo okwakhiwa ngokukhetha kwethu ukudla. Ukudla ukudla okusekelwe ezitshalweni ikakhulukazi okuqukethe i-prebiotic fiber kungasiza ukwandisa inala yezinhlobo ze-microflora ezizuzisayo ezisiza ukunciphisa isisindo somzimba eseqile, ukuvimbela izifo ezingapheli kanye nokunciphisa ukuguga. Ukuze ufunde kabanzi mayelana nomhlaba wamabhaktheriya, joyina iNkomfa Yokuqala eRussia, ezoba ngoSepthemba 24-30. Engqungqutheleni, uzohlangana nochwepheshe abangaphezu kuka-30 abavela emhlabeni wonke - odokotela, izazi zokudla okunomsoco, izazi zezakhi zofuzo ezizokhuluma ngendima emangalisayo yamagciwane amancane ekugcineni impilo!