1 - Kutentha kwa Bakiteriya Kumakhudza Thupi Lathu
Kutentha mabakiteriya kapena tizilombo toyambitsa matenda timakhala m'magazi athu omwe amatithandiza kudya chakudya, kuteteza matenda, ndi kusonyeza kuti tili ndi thupi labwino. Gut flora, gut microbiota, ndi m'mimba m'magulu ena ndi ena omwe amagwiritsidwa ntchito poyambitsa mabakiteriya. Matumbo athu ali ndi mabakiteriya ochuluka kwambiri poyerekeza ndi ziwalo zina za thupi ndi mitundu yosiyanasiyana ya mitundu 500 mpaka 1,000. Mitundu imeneyi imasanduka mabiliyoni ambiri a tizilombo toyambitsa matenda omwe amapezeka m'matumbo.
Timayamba kupanga tizilombo toyambitsa matenda kuchokera ku kubadwa kwa mbeu komanso tizilombo toyambitsa matenda tizilombo toyambitsa matenda. Pali kusintha kosintha kwabwino ndi koipa kumatenda mabakiteriya chifukwa cha zomwe timadya kuti tigwiritse ntchito moyenera. Tikamadya zakudya zopanda thanzi, timadyetsa mabakiteriya oyipa omwe amachititsa kusamvana kolakwika.
Malingana ndi kafukufuku, matumbo a mabakiteriya angakhudze malo ogulitsa mafuta kudzera mu zakudya. Izi zikutanthauza zomwe tikudya zimakhudza kwambiri tizilombo toyambitsa matenda m'matumbo athu. Tizilombo toyambitsa matenda timayesetsa kuwonjezera mafuta kapena kutithandiza kuti tikhale ndi thanzi labwino. Ndi kuchuluka kwa mabakiteriya oyipa omwe amachititsa mafuta kupanga mapangidwe. Kukhala ndi mabakiteriya ambiri oyipa m'matumbo athu kumatanthauzanso kukhala ndi mafuta ambiri m'thupi lathu.
Kafukufuku amasonyeza kuti mabakiteriya amasintha nthawi yambiri chifukwa cha kusintha kwa zakudya zathu ndi thanzi lathu. Momwe timadyera amasonyezedwa kuti asinthe mabakiteriya athu abwino kapena oipa. Kukhala ndi zoyipa zambiri m'matenda a mabakiteriya akuti kuwonjezera malo ogulitsa mafuta ndi kuwononga momwe thupi lathu limawotchera mafuta.
Ochita kafukufuku akuyang'ana m'matumbo a mabakiteriya omwe amachititsa kuti matenda obisala kwambiri akule. Umboni umawoneka kuti ukuwonetsa zomera zosalala bwino zimatilepheretse kutaya mafuta.
2 - Zoipa Zoipa Mabakiteriya Amatanthauza Mafuta Owonjezera
Kutulutsa tizilombo toyambitsa matenda amasonyezedwa kuti amasiyana pakati pa anthu oonda komanso obisala komanso mbewa. Mwachiwonekere, kusalinganika m'matumbo athu kumatenda kumakhudzana ndi kunenepa kwambiri ndi matenda oyanjana. Kafukufuku akuwonetsa kuti mabakiteriya ambiri amatanthauza mafuta ochuluka.
Kafukufuku wina anafufuza momwe tizilombo toyambitsa matenda timakhudzira mbewa zabwino. Kafukufukuyu anaphatikizapo kutenga tizilombo toyambitsa matenda kuchokera m'magawo anayi a mapasa a anthu ndi kuwaika mu mbewa zopanda majeremusi. Mmodzi wa mapasa anali wotsamira ndipo winayo anali olemera. Tizilombo toyambitsa matenda (matumbo a bakiteriya) otengedwa kuchokera kumapasa opunduka amapanga mbewa zowonda, ndipo mabakiteriya ochokera m'mapasa opitirirawo amachititsa mbewa zamphongo.
Malingana ndi zotsatira za kafukufuku, tizilombo toyambitsa matenda kuchokera ku mapasa opunduka amathandizira kwambiri kagayidwe kamene kamene imakhala ndi mavitamini owonjezera (kutentha).
Chotsatira chosangalatsa chinachitika pamene mbewa zonse zinayikidwa mu khola limodzi. Mabakiteriya otetezeka amapititsidwa ku mbewa zowonongeka zomwe zimawapangitsa kulemera kwake ndikukula mauthenga a bakiteriya ofanana ndi mbewa zowonda.
Zotsatira za kafukufuku zimasonyeza zoipa m'mabateria ngati chimodzi mwa zifukwa zomwe zimayambitsa kunenepa kwambiri. Chofunika chochotsera zonsezi ndi kupeŵa zakudya zomwe zimachititsa kukula kwa zoipa m'matenda. Izi zikutanthawuza kupewa zakudya zowonongeka pamwamba pa mafuta odzaza ndi shuga.
Pofuna kulimbitsa bwino mabotiteriya ndikupanga mazira a m'mimba ngati mbewa zowonda, kudya zakudya zabwino ndi zofunika . Izi ziphatikizapo kudya masamba osiyanasiyana, mbewu zonse, ndi zipatso.
3 - Kutentha kwa Bakiteriya ndi Zoipa Zakudya
Kuwonjezera pa kusintha momwe timatha kutaya mafuta, zimawoneka zoipa m'matiteriya akuwonjezera zilakolako zopanda thanzi. Izi zikhoza kuchitika chifukwa cha tizilombo toyambitsa matenda (matumbo a bakiteriya) malinga ndi kafukufuku.
Kafukufuku adafufuzira momwe kudya kudya kunkagwiritsidwa ntchito ndi m'mimba m'mimba (kumatenda mabakiteriya). Thupi lathu limapangidwa ndi mitundu yosiyanasiyana ya zamoyo zotsutsana ndi chuma. Zikuwoneka kuti nkhondo yosalekeza pakati pa thupi lathu ndi tizilombo toyambitsa matenda ingabweretse kulakalaka ndi zosankha zopanda thanzi .
Zofuna zonyansa zingakhale chifukwa cha tizilombo toyambitsa matenda omwe amapindula ndi zakudyazo. Sayansi imangonena kuti zoipa m'mabakiteriya akufuna kuti azikhala ndi moyo ndi wokhala (inu) kudyetsa zomwe akufuna kuti zisungidwe.
Kuyesetsa kudziletsa pa kudya zakudya kungathandize kuchepetsa zizindikiro zazing'ono zomwe zimachokera m'matumbo. Malingana ndi kafukufuku, kudya zakudya zathanzi kungachepetse chakudya chathu mwa kulowerera mu tizilombo toyambitsa matenda. Kuchepetsa zoipa m'kati mwa mabakiteriya kungathandize kuchepetsa zilakolako za chakudya, kusintha kwabwino m'mimba yathu ya m'mimba, ndi kutithandiza kuti tipewe kulemera.
4 - Kodi Mungatani Kuti Mukhale ndi Mabakiteriya Oyenera?
Zomwe timadya zimathandiza kuti tikhalebe ndi mabakiteriya abwino. Kulimbikitsa tizilombo toyambitsa matenda timene timayambitsa tizilombo toyambitsa matenda kumafunika kuthetsa zakudya zomwe zimayambitsa mabakiteriya oipa. Zoipa za mabakiteriya amadyetsa zakudya zokhudzana ndi mafuta odzaza ndi otsika zipatso ndi masamba. Kugwiritsa ntchito kusintha kuti pakhale mabakiteriya abwino ndikofunika kuti mafuta asokonezeke komanso thanzi labwino. Mudzapeza mfundo zotsatirazi zothandiza kusintha mapiri a m'mimba:
- Chakudya chopatsa thanzi - idyani zakudya zambiri, chakudya chonse. Phatikizani zakudya monga nyemba, mtedza, mbewu, mbewu zonse, zipatso, ndi masamba, zomwe zimadyetsa bwino mabakiteriya.
- Chotsani zakudya zowonongedwa - kusunga zakudya za shuga, mafuta a nyama, ndi zakudya zowonongeka kuti zisamakhale zochepa kapena zitha kuthetsa kukula kwa mabakiteriya abwino.
- Zakale ndi ma probiotics - kafufuzidwe kamagwirizanitsidwa ndi mabotiteriya abwino omwe amabwezeretsedwanso tsiku ndi tsiku. Mapulojekiti amatha kuyambitsa mavitamini ndi mavitamini opatsa thanzi kuti apange malo okondweretsa bwino mabakiteriya. Onaninso ndi dokotala musanayambe kumwa mankhwala enaake kuphatikizapo prebiotic and probiotics.
- Zomwe muyenera kupewa - antibiotic, acid blockers, ndi anti-inflammatories amasonyezedwa kuti awononge mabakiteriya abwino ndi oipa ndipo samapanga malo abwino oyandikana. Maantibayotiki ayenera kugwiritsidwa ntchito pokhapokha ngati akufunikira komanso atalangizidwa ndi dokotala.
5 - Bonasi - Zakudya Zabwino Zomwe Zimapangitsanso Mabakiteriya Anu
Apple cider viniga - amachititsa kuti hydrochloric acid (HCL) kuthandizire kukhala ndi asidi abwino ndi ma pH akuthupi. Amalimbikitsa bwino mabakiteriya komanso kutaya mafuta
Mtedza wobiriwira - gwero lolemera la maantibiotiki. Ali ndi miyambo yogwira ntchito yotchedwa S.thermophilus, L. bulgaricus, L.acidophilus, ndi Bifidobacteria (zabwino m'mabateria)
Zakudya zobiriwira - sauerkraut ndi chakudya chodziwika bwino chomwe chili ndi mabakiteriya a Lactobacillus (zabwino m'matenda mabakiteriya)
Mangos - mavitamini amawonetseredwa kuti apange thanzi labwino, kuchepetsa mafuta a thupi ndi kukhala ndi shuga wabwinobwino
Kefir - yogurt yoledzera yodzaza ndi mavitamini abwino
Kokonati mafuta - maulendo ang'onoting'ono mafuta acid. Ali ndi mchere wambiri komanso wamtengo wapatali womwe umasonyezedwa kuti umachepetsa mabatiteriya komanso kuti akhale ndi thanzi labwino la m'mimba
Garlic - maantibiotiki achilengedwe omwe amathandiza kuti mafuta azikhala ndi thanzi labwino la m'mimba
Mawu Ochokera
Kutentha mabakiteriya kumathandiza kwambiri momwe thupi lathu limagwirira mafuta. Tingathe kusintha bwino kuchepetsa mafuta a thupi mwa kusintha matumbo athu m'mimba. Izi zimachitika mwa kugwiritsa ntchito zizoloŵezi zabwino zodyera zomwe zingapangitse ubwino wathu wamatenda mabakiteriya pamene akuchepetsa tizilombo toyipa. Thupi lathu limagwira ntchito nthawi zonse kuti lisateteze mabakiteriya, komabe kudzakhala kukhazikitsa chakudya chabwino chomwe chimatithandiza kukhala ndi matupi abwino.
> Zotsatira:
Emmanouil Angelakis et al., Chiyanjano pakati pa gutsekula kwa tizilombo ndi kulemera kwa anthu, Tsogolo la Zamankhwala, Zakakiteriya Zamakono , 2015
> Harrison Wein, Ph.D, Gut Microbiomes Kusiyanitsa Pakati pa Anthu Osauka ndi Osaonda, Ma Institutes of Health , 2008
> Joe Alcock ndi al., Kodi kudya kumayendedwe ndi m'mimba? Mavuto a kusintha kwa zinthu ndi njira zomwe zingatheke, Journal of Cell ndi Molecular Biology , 2014
> Katherine Wendelsdorf, Ph.D., Gut Microbes ndi Zakudya Zowonjezera Kuti Zidye Kwambiri, National Institutes of Health , 2013
> Rosa Krajmalnik-Brown, PhD et al., Zotsatira za Mitsempha Yopsa Mitsempha pa Kutsekemera kwa Mavitamini ndi Mphamvu Zamagetsi, Zakudya Zakwino m'zochita Zogwirira Ntchito , 2012