Muna rayuwa a cikin symbiosis tare da biliyoyin ƙwayoyin cuta, suna zaune cikin microbiota na hanji. Duk da cewa an daɗe ana raina rawar da waɗannan ƙwayoyin cuta ke takawa a cikin lafiyar kwakwalwa, a cikin shekaru 10 da suka gabata bincike ya nuna cewa suna da babban tasiri kan damuwa, damuwa da bacin rai. 

 

Bakteriya, yeasts, viruses, parasites da fungi ne suka mamaye yankinmu na narkewa. Wadannan kwayoyin halitta suna samar da mu microbiota. Microbiota yana da mahimmanci a gare mu don narkar da wasu abinci. Ya wulakanta wadanda ba za mu iya ba narke, kamar cellulose (wanda ake samu a cikin hatsi cikakke, salatin, endives, da sauransu), ko lactose (madara, man shanu, cuku, da sauransu); sauƙaƙecin abinci mai gina jiki ; shiga cikin kira na wasu bitamin...

 

Hakanan microbiota shine garantin ingantaccen aikin mu rigakafi da tsarindomin kashi 70% na kwayoyin garkuwar jikinmu suna fitowa ne daga hanji. 

 

 

A gefe guda, ƙarin bincike da yawa sun nuna cewa microbiota na hanji shima yana shiga cikin ci gaba da kyakkyawan aikin kwakwalwa.

 

Lokacin da microbiota ya daidaita, kusan biliyan 100 masu kyau da marasa kyau suna rayuwa a ciki tabin hankali. Lokacin da ba ta daidaita, ƙwayoyin cuta marasa kyau suna ɗaukar ƙarin sarari. Sannan muna magana akan dysbiosis : rashin daidaituwar flora na hanji. 

 

La wuce gona da iri na miyagun kwayoyin cuta sannan yana haifar da raunin cuta a cikin jiki. Hakanan an kiyasta cewa adadi mai yawa na cututtukan da ke da alaƙa suna da alaƙa da rushewar microbiota. Daga cikin matsalolin da wannan rashin daidaito ke haifarwa. damuwa, damuwa da bacin rai ana ƙara haskaka su ta hanyar binciken kimiyya. 

 

Ana yawan kiran hanjin” kwakwalwa ta biyu ". Kuma saboda kyakkyawan dalili, miliyan 200 neurons layi tsarin mu na narkewa! 

 

Mu ma mun san hakan hanjin mu yana sadarwa kai tsaye tare da kwakwalwa ta hanyar jijiyar vagus, mafi tsayin jijiya a jikin mutum. Don haka kwakwalwarmu tana sarrafa bayanan da ke zuwa masa daga hanji. 

 

Bugu da ƙari, serotonin, wanda kuma aka sani da hormone mai dadi na farin ciki, shine 95% samar da tsarin narkewa. Serotonin yana taka muhimmiyar rawa wajen daidaita yanayi, ko barci, kuma an gano shi a matsayin rashi a cikin mutanen da ke fama da damuwa. A gaskiya ma, mafi yawan wajabta magungunan antidepressant, da ake kira zaɓaɓɓen masu hana masu satar maganin serotonin (SSRIs), suna aiki a hanyar da aka yi niyya akan serotonin. 

 

Mun san cewa ƙwayoyin cuta masu narkewa kamar Bifidobacterium infantis, Bifidobacterium longum da Lactobacillus helveticus suna samar da serotonin, amma kumagamma-aminobutyric acid (GABA), amino acid da ke taimakawa rage damuwa ko fargaba. 

 

Idan a farkon binciken kan microbiota, mun yi tunanin cewa kwayoyin da ke tattare da shi suna da amfani kawai don narkewa, yawancin binciken da aka gudanar daga 2000s, sun nuna. babbar rawar da yake takawa wajen bunƙasa tsarin jijiyoyin zuciya. 

 

Daga cikin binciken kwanan nan, wanda aka buga a cikin 2020, biyu suna tallafawa tasirin microbiota akan bacin rai. Masu bincike daga Institut Pasteur, Inserm da CNRS a zahiri sun gano cewa beraye masu lafiya suna iya fada a ciki matattarar ruwa lokacin da aka canza microbiota na linzamin kwamfuta mai rauni zuwa gare su. 

 

Yayin da ake buƙatar ƙarin bincike don fahimtar dangantaka tsakanin lafiyar hanji da lafiyar kwakwalwa, Yanzu mun san cewa hanji da kwakwalwa suna da alaƙa da juna sosai cewa lalacewar microbiota yana haifar da canje-canje a cikin hali. 

 

To inganta ku flora na hanji, Dole ne mu yi wasa a kan abinci, saboda ƙwayoyin cuta na hanji suna ciyar da abin da muke ci kuma suna amsawa da sauri ga canje-canje a cikin abincin. Don haka, don daidaitaccen microbiota, dole ne a kula don cinye iyakarshuka abinci da kuma iyakance amfaninsa nasarrafa abinci. 

 

Musamman, ana ba da shawarar haɗawa fiye da fayiloli ga abincinta, madaidaicin madaidaicin ƙwayoyin cuta masu kyau, amma kuma don cinyewa yau da kullun prebiotics (artichokes, albasa, leek, bishiyar asparagus, da sauransu). probiotics (Ni miya ce, miso, kefir ...). 

 

Game da capsules na probiotic, karatu kan nuna cewa ba su da tasiri fiye da tsoma bakin abinci. Dangane da sakamakon nazari na tsari da aka buga a mujallar Janar Lafiya, da rufe karatun 21, canjin abinci zai sami babban tasiri akan microbiota fiye da ɗaukar kari na probiotic.