Wadannan ƙananan ƙwayoyin cuta suna hulɗa tare da kowace gabo da tsarin, ciki har da kwakwalwa, tsarin rigakafi da tsarin hormonal, suna rinjayar maganganun kwayoyin halitta, yawanci suna ƙayyade lafiyar mu, bayyanar da ma abubuwan da ake so abinci. Kula da microbiome mai lafiya yana da mahimmanci don rigakafi da kuma magance matsalolin kiwon lafiya da ake ciki - cututtukan gastrointestinal, kiba, rashin lafiyar jiki, yanayin abinci, rashin lafiyar hormonal, kiba mai yawa, cututtuka, damuwa, autism, da sauran su. A cikin wannan labarin Julia Maltseva, masanin abinci mai gina jiki, ƙwararren abinci mai gina jiki, marubuci kuma mai shirya taron microbiome, zai yi magana game da yadda zaɓin abinci ya shafi microbiota na hanji, sabili da haka lafiyarmu.

A microbiome da lafiya tsawon rai

Salon cin abinci yana da tasiri mafi girma akan wakilcin ƙananan ƙwayoyin cuta a cikin hanji. Ba duk abincin da muke cinyewa ba ya dace da aiki mai mahimmanci da wadatar kwayoyin "mai kyau". Suna ciyar da filaye na shuka na musamman da ake kira prebiotics. Prebiotics wani bangare ne na abinci na shuka wanda jikin dan adam ba zai iya narkewa ba, wanda ke zabar yana kara haɓaka girma da haɓaka ayyukan wasu nau'ikan ƙwayoyin cuta (musamman lactobacilli da bifidobacteria), waɗanda ke da tasiri mai fa'ida ga lafiya. Ba a wargaje filaye na prebiotic a cikin babban hanjin ciki, a maimakon haka, suna kaiwa hanji lafiyayye, inda kwayoyin halitta suke haɗe su don samar da fatty acids (SCFAs), waɗanda ke aiwatar da ayyuka iri-iri na inganta lafiya, daga kiyaye pH na hanji. don hana ci gaban kwayoyin cutar daji. Ana samun prebiotics ne kawai a cikin wasu abinci na shuka. Yawancin su suna cikin albasa, tafarnuwa, tushen chicory, bishiyar asparagus, artichokes, koren ayaba, bran alkama, legumes, berries. SCFAs da aka kafa daga gare su suna taimakawa wajen rage matakan cholesterol na jini, haɗarin cututtukan zuciya da jijiyoyin jini da ƙari. Bisa ga binciken, canzawa zuwa abinci mai arziki a cikin prebiotics ya kara yawan adadin kwayoyin cuta masu amfani. Cin abincin dabbobi galibi yana ƙara kasancewar ƙwayoyin cuta masu jurewa bile waɗanda ke ba da gudummawa ga haɓakar cututtukan hanji mai kumburi da ciwon hanta. A lokaci guda kuma, adadin ƙwayoyin cuta masu amfani yana raguwa.  

Babban adadin kitse mai yawa yana rage bambance-bambancen ƙwayoyin cuta, wanda alama ce ta microbiome mai lafiya. Ba tare da samun abin da suka fi so a cikin nau'in prebiotics ba, ƙwayoyin cuta ba za su iya haɗa adadin da ake buƙata na SCFA ba, wanda ke haifar da matakai masu kumburi a cikin jiki.

Ɗaya daga cikin binciken kwanan nan da aka buga a cikin 2017 idan aka kwatanta da ƙwayar microbiome na mutanen da suka bi nau'o'in abinci daban-daban - vegan, ovo-lacto-vegetarian da na gargajiya. An kuma gano masu cin ganyayyaki suna da ƙarin ƙwayoyin cuta waɗanda ke samar da SCFAs, waɗanda ke kiyaye sel a cikin tsarin narkewar lafiya. Bugu da ƙari, masu cin ganyayyaki da masu cin ganyayyaki suna da mafi ƙanƙanta masu kumburin halittu, yayin da omnivores ke da mafi girma. Dangane da sakamakon, masanan kimiyyar sun kammala cewa yawan amfani da samfuran dabbobi yana nunawa a cikin bayanan ƙwayoyin cuta, wanda zai iya haifar da matakai masu kumburi da rikice-rikice na rayuwa kamar kiba, juriya na insulin da cututtukan zuciya.

Don haka, rage cin abinci a cikin fiber na shuka yana haɓaka haɓakar ƙwayoyin cuta na ƙwayoyin cuta kuma yana haɓaka haɗarin haɓakar haɓakar hanji, haɗarin rikicewar mitochondrial, da rikicewar tsarin rigakafi da haɓaka tsarin kumburi.  

Babban ƙarshe:   

• ƙara prebiotics a cikin abincin ku. Dangane da shawarwarin WHO, al'ada na fiber prebiotic shine 25-35 g / rana.
• iyakance adadin kayan dabba zuwa 10% na yawan adadin kuzari na yau da kullun.
• idan har yanzu ba ku kasance mai cin ganyayyaki ba, to, kafin dafa abinci, cire kitsen mai daga nama, cire fata daga kaji; cire kitsen da ke tasowa yayin dafa abinci. 

Microbiome da nauyi

Akwai manyan ƙungiyoyi biyu na ƙwayoyin cuta - Firmicutes da Bacteroidates, waɗanda ke da kusan kashi 90% na duk ƙwayoyin cuta a cikin microflora na hanji. Matsakaicin waɗannan ƙungiyoyi shine alamar tsinkaya zuwa nauyi mai yawa. Firmicutes sun fi kyau a fitar da adadin kuzari daga abinci fiye da Bacteroidates, sarrafa maganganun kwayoyin halitta da ke da alhakin metabolism, ƙirƙirar yanayin da jiki ke adana adadin kuzari, wanda ke haifar da karuwar nauyi. Kwayoyin ƙwayoyin cuta na ƙungiyar Bacteroides sun ƙware a cikin rushewar filaye na shuka da sitaci, yayin da Firmicutes sun fi son samfuran dabbobi. Yana da ban sha'awa cewa al'ummar kasashen Afirka, ba kamar na yammacin duniya ba, a ka'ida ba su da masaniya game da matsalar kiba ko kiba. Wani sanannen binciken da masana kimiyyar Harvard suka buga a shekara ta 2010 ya duba tasirin abincin yara daga yankunan karkara na Afirka akan abun da ke tattare da microflora na hanji. Masana kimiyya sun ƙaddara cewa microflora na wakilan al'ummar Yammacin Turai sun mamaye Firmicutes, yayin da microflora na mazauna kasashen Afirka ke mamaye Bacteroidites. Wannan ingantaccen rabo na ƙwayoyin cuta a cikin 'yan Afirka an ƙaddara shi ta hanyar cin abinci wanda ya ƙunshi abinci mai wadatar fiber na shuka, ba a ƙara sukari, babu mai, kuma babu ko ƙarancin wakilcin kayan dabbobi. A cikin binciken da ke sama, an sake tabbatar da wannan hasashe: Vegans suna da mafi kyawun rabo na Bacteroidates / Firmicutes kwayoyin cuta don kula da mafi kyawun nauyi. 

Babban ƙarshe: 

• Duk da yake babu wani madaidaicin rabo wanda yayi daidai da kyakkyawan lafiya, an san cewa yawancin Firmicutes dangantaka da Bacteroidites a cikin gut microflora yana da alaƙa kai tsaye tare da manyan matakan kumburi da kiba mafi girma.
• Ƙara zaruruwan kayan lambu zuwa ga abinci da iyakance yawan samfuran dabbobi suna ba da gudummawa ga canji a cikin rabon ƙungiyoyin ƙwayoyin cuta daban-daban a cikin microflora na hanji.

Microbiome da halayyar cin abinci

Matsayin microflora na hanji a cikin daidaita yanayin cin abinci a baya an raina shi. An ƙaddara jin daɗin jin daɗi da gamsuwa daga abinci ba kawai ta yawan adadinsa da abun cikin kalori ba!

An tabbatar da cewa SCFAs sun samo asali a lokacin fermentation na filaye na prebiotics ta hanyar ƙwayoyin cuta suna kunna samar da peptide wanda ke hana ci. Don haka, isassun adadin prebiotics zai cika ku da microbiome ɗin ku. Kwanan nan an gano cewa E. coli yana ɓoye abubuwan da ke shafar samar da hormones waɗanda ke hana ayyukan tsarin narkewar abinci da jin yunwa. E. coli baya barazanar rayuwa da lafiya idan yana cikin kewayon al'ada. Don mafi kyawun wakilci na E. coli, fatty acids da wasu ƙwayoyin cuta ke samarwa suma wajibi ne. Babban ƙarshe:

• Abincin da ke cike da fiber na prebiotic yana inganta tsarin hormonal na yunwa da koshi. 

Microbiome da anti-mai kumburi sakamako

Kamar yadda masana kimiyya suka lura, microflora na kwayan cuta yana ƙara yawan samuwa don sha na polyphenols daban-daban - rukuni na musamman na anti-inflammatory da antioxidant abubuwa kunshe a cikin abinci shuka. Ba kamar lafiyayyen zaruruwan abinci ba, masu guba, carcinogenic ko atherogenic mahadi suna samuwa daga amino acid waɗanda ke faruwa yayin rushewar sunadaran abinci na asalin dabba a ƙarƙashin tasirin microflora na hanji. Koyaya, mummunan tasirin su yana raguwa ta hanyar isassun fiber na abinci da sitaci mai juriya, wanda ke cikin dankali, shinkafa, hatsi da sauran abincin shuka. Bisa lafazin Alexey Moskalev, Masanin ilimin halittu na Rasha, likitan ilimin halittu, farfesa na Cibiyar Kimiyya ta Rasha, wannan shi ne saboda gaskiyar cewa zaruruwa suna ƙara yawan adadin ragowar abinci ta hanyar babban hanji, canza aikin microflora zuwa kansu, kuma suna ba da gudummawa ga ci gaba. rinjaye na nau'in nau'in microflora da ke narkar da carbohydrates akan nau'in da ke rushe yawancin sunadaran. A sakamakon haka, yuwuwar lalacewar DNA na ƙwayoyin bangon hanji na hanji, ɓarkewar ƙwayar cuta da ƙwayoyin kumburi suna raguwa. Sunadaran jan nama sun fi saurin lalacewa tare da samuwar sulfides masu cutarwa, ammonia da mahadi masu cutar kansa fiye da sunadaran kifi. Sunadaran madara kuma suna ba da adadi mai yawa na ammonia. Sabanin haka, sunadaran kayan lambu, waɗanda legumes suna da wadata a ciki, musamman, suna haɓaka adadin bifidobacteria masu amfani da lactobacilli, ta haka ne ke ƙarfafa samuwar irin waɗannan mahimman SCFAs. Babban ƙarshe:

• Yana da amfani don iyakance kayan dabba a cikin abinci. Alal misali, don kwanaki 1-2 a mako, cire duk kayan dabba daga abinci. Yi amfani da tushen kayan lambu na furotin. 

Microbiome da Antioxidants

Don kare kariya daga radicals kyauta, wasu tsire-tsire suna samar da flavonoids, nau'in polyphenols na shuka waɗanda ke da mahimmancin antioxidants a cikin abincin ɗan adam. An yi nazarin tasirin tasirin antioxidants akan rage haɗarin cututtukan zuciya da jijiyoyin jini, osteoporosis, ciwon daji da ciwon sukari, gami da rigakafin cututtukan neurodegenerative. Yawancin karatu sun nuna cewa ƙara polyphenols zuwa abinci yana haifar da raguwa mai yawa a cikin alamun damuwa na oxidative.

An nuna polyphenols don ƙara yawan bifidus da lactobacilli a cikin microflora na hanji, yayin da rage yawan ƙwayoyin cuta na Clostridial masu illa. Babban ƙarshe:

• Bugu da ƙari na tushen asali na polyphenols - 'ya'yan itatuwa, kayan lambu, kofi, shayi da koko - yana taimakawa wajen samar da microbot mai lafiya. 

Zabin marubuci

Abincin ganyayyaki yana da fa'ida wajen rage haɗarin cututtuka da yawa da kuma kiyaye tsawon rai mai aiki. Abubuwan da ke sama sun tabbatar da cewa muhimmiyar rawa a cikin wannan na da microflora ne, wanda abun da ke ciki ya samo asali ne ta zabin abinci. Cin abinci na tushen tsire-tsire wanda ke dauke da fiber na prebiotic zai iya taimakawa wajen haɓaka yawan nau'in microflora masu amfani waɗanda ke taimakawa rage yawan nauyin jiki, hana cututtuka na yau da kullun da rage tsufa. Don ƙarin koyo game da duniyar ƙwayoyin cuta, shiga Taron Farko a Rasha, wanda za a gudanar a Satumba 24-30. A taron, za ku sadu da fiye da 30 masana daga ko'ina cikin duniya - likitoci, nutritionists, geneticists da za su yi magana game da m rawar da kananan kwayoyin cuta a kiyaye lafiya!