Aya mabhakitiriya madiki anodyidzana nenhengo dzese nehurongwa, kusanganisira huropi, immune uye mahomoni masisitimu, anopesvedzera kutaura kwemajini, kunyanya kutarisa hutano hwedu, chitarisiko uye kunyangwe zvatinoda chikafu. Kuchengeta microbiome ine hutano kwakakosha pakudzivirira uye kurapwa kwezvinetso zvehutano zviripo - chirwere chemudumbu, kufutisa, autoimmunity, kushushikana kwechikafu, kusagadzikana kwehomoni, huremu hwakawandisa, hutachiona, kuora mwoyo, autism, nezvimwe zvakawanda. Munyaya ino Julia Maltseva, nyanzvi yezvokudya, nyanzvi yezvokudya zvinovaka muviri, munyori uye murongi wemusangano we microbiome, achataura nezvekuti kusarudzwa kwezvokudya kunobata sei intestinal microbiota, uye naizvozvo hutano hwedu.

Iyo microbiome uye hutano hurefu hupenyu

Chimiro chekudya chine pesvedzero huru pakumiririrwa kwehutachiona mumatumbo. Hazvisi zvose zvekudya zvinodyiwa nesu zvakakodzera kune basa rinokosha uye kubudirira kwebhakitiriya "yakanaka". Vanodya pamiti yemiti yakakosha inonzi prebiotics. Prebiotics zvikamu zvezvikafu zvinomera zvisingagadzike nemuviri wemunhu, izvo zvinosarudzika zvinokurudzira kukura uye kuwedzera basa remamwe marudzi ezvipembenene (kunyanya lactobacilli uye bifidobacteria), ane mhedzisiro inobatsira pahutano. Prebiotic fibers haina kuputsika muchikamu chepamusoro chegumbo, asi panzvimbo pacho inosvika mudumbu rakasimba, kwainoviriswa nema microorganisms kuti iite mapfupi-chain mafuta acids (SCFAs), anoita mabasa akasiyana-siyana ekusimudzira hutano, kubva pakuchengetedza intestinal pH. kutadzisa kukura kwekenza masero. Prebiotics inowanikwa chete mune zvimwe zvekudya zvezvirimwa. Zvizhinji zvacho zviri muhanyanisi, garlic, chicory root, asparagus, artichokes, mabhanana akasvibirira, bran yegorosi, marimu, majiroji. SCFAs akaumbwa kubva kwavari anobatsira kuderedza ropa cholesterol mazinga, njodzi dzemoyo uye bundu chirwere. Maererano nezvidzidzo, kuchinja kune kudya kwakapfuma mu prebiotics kwakawedzera chikamu chebhakitiriya inobatsira. Kudya zvakanyanya chikafu chemhuka kunowedzera kuvepo kwe bile-resistant microorganisms izvo zvinobatsira mukukura kwechirwere chekuzvimba bowel uye kenza yechiropa. Panguva imwecheteyo, chikamu chebhakitiriya chinobatsira chinoderera.  

Chikamu chepamusoro chemafuta akazara chinoderedza zvakanyanya kusiyana kwebhakitiriya, inova chiratidzo chehutano hwemicrobiome. Pasina kuwana yavo yavanoda kurapwa nenzira ye prebiotics, mabhakitiriya haakwanise kugadzira huwandu hunodiwa hweSCFA, izvo zvinotungamira kune zvisingaperi kuzvimba maitiro mumuviri.

Imwe ongororo ichangoburwa yakabudiswa muna 2017 yakaenzanisa gut microbiome yevanhu vaitevera zvakasiyana-siyana zvekudya - vegan, ovo-lacto-vegetarian uye kudya kwechinyakare. Vegans vakawanikwawo vaine mabhakitiriya akawanda anoburitsa maSCFAs, ayo anochengeta maseru ari mugwara rekudya ane hutano. Pamusoro pezvo, vegans uye vezvinomera vaive neiyo yakaderera yekuzvimba biomarkers, nepo omnivores yaive nepamusoro. Zvichienderana nemhedzisiro, masayendisiti akagumisa kuti kudyiwa kwezvakanyanya zvigadzirwa zvemhuka kunoratidzwa muiyo microbial profiles, izvo zvinogona kutungamira kune kuzvimba maitiro uye metabolic kusagadzikana sekufutisa, insulin kuramba uye chirwere chemoyo.

Nokudaro, kudya kwakaderera mumiti yemiti kunokurudzira kukura kwepathogenic bacterial flora uye kunowedzera njodzi yekuwedzera kwemukati wemukati, njodzi yekusagadzikana kwemitochondrial, pamwe nekukanganiswa kwemasimba ekudzivirira uye kukura kwehutachiona.  

Mhedziso huru:   

• wedzera prebiotics pakudya kwako. Zvinoenderana nekurudziro yeWHO, iyo yakajairwa prebiotic fiber ndeye 25-35 g / zuva.
• dzikamisa huwandu hwezvigadzirwa zvemhuka kusvika ku10% yemazuva ese macalorie ekudya.
• kana iwe usati uri wezvinomera, saka usati wabika, bvisa mafuta akawanda kubva munyama, bvisa ganda kubva kune huku; bvisa mafuta anoumba panguva yekubika. 

Microbiome uye uremu

Kune mapoka maviri makuru ebhakitiriya - Firmicutes uye Bacteroidetes, iyo inosvika kusvika 90% yebhakitiriya mumatumbo microflora. Huyero hwemapoka aya mucherechedzo wepredisposition kune uremu hwakawandisa. Mafirmicutes ari nani pakubvisa makorikori kubva pakudya kupfuura Bacteroidetes, kutonga kutaura kwemajini ane basa remetabolism, achigadzira mamiriro ezvinhu umo muviri unochengeta makorikori, izvo zvinotungamira mukurema. Iwo mabhakitiriya eboka reBacteroidetes ane hunyanzvi mukuparara kwemafiber ezvirimwa uye starch, nepo maFirmicutes achida zvigadzirwa zvemhuka. Zvinonakidza kuti huwandu hwenyika dzeAfrica, kusiyana nenyika dzekuMadokero, mune musimboti hauzive dambudziko rekufutisa kana kuwandisa. Imwe ongororo inozivikanwa yakaitwa neHarvard masayendisiti yakabudiswa muna 2010 yakatarisa mhedzisiro yekudya kwevana vanobva kumaruwa eAfrica pakuumbwa kweiyo intestinal microflora. Masayendisiti akafunga kuti microflora yevamiririri veWestern society inotungamirirwa neFirmicutes, nepo microflora yevagari venyika dzeAfrica inotungamirirwa neBacteroidetes. Iyi chiyero ine hutano hwebhakitiriya muAfrica inotarirwa nekudya kunosanganisira chikafu chakapfuma mufiber yezvirimwa, pasina shuga yakawedzerwa, pasina mafuta ekutapurwa, uye hapana kana kushoma kumiririrwa kwezvigadzirwa zvemhuka. Muchidzidzo chiri pamusoro, iyi hypothesis yakasimbiswa zvakare: Vegans vane chiyero chepamusoro cheBacteroidetes / Firmicutes mabhakitiriya kuchengetedza huremu hwakakwana. 

Mhedziso huru: 

• Kunyange zvazvo pasina chiyero chakanaka chinoenzana nehutano hwakanaka, zvinozivikanwa kuti huwandu hwepamusoro hweFirmicutes hunoenderana neBacteroidetes mugut microflora inobatanidzwa zvakananga nehuwandu hwekuputika uye kufutisa.
• Kuwedzera miriwo yemiriwo mukudya uye kudzikisira chikamu chezvigadzirwa zvemhuka kunobatsira pakuchinja kwechiyero chemapoka akasiyana ebhakitiriya mumatumbo microflora.

Microbiome uye maitiro ekudya

Basa reiyo gut microflora mukudzora maitiro ekudya rakambove risingatarisirwe. Kunzwa kwekuguta uye kugutsikana kubva pakudya kunotemwa kwete chete nehuwandu hwayo uye calorie yemukati!

Izvo zvakasimbiswa kuti maSCFAs akaumbwa panguva yekuviriswa kwechirimwa prebiotic fibers nebhakitiriya inomutsa kugadzirwa kwepeptide inodzvinyirira kudya. Nekudaro, huwandu hwakakwana hwe prebiotics hunozadza iwe uye microbiome yako. Ichangobva kuwanikwa kuti E. coli inobudisa zvinhu zvinokanganisa kugadzirwa kwehomoni inodzvinyirira basa rekudya uye kunzwa kwenzara. E. coli haityisi hupenyu uye hutano kana iri mukati meyakajairika. Kuti unyatsomiririra E. coli, mafuta acids anogadzirwa nemamwe mabhakitiriya anodiwa zvakare. Mhedziso huru:

• Chikafu chakapfuma mu prebiotic fiber inovandudza hurongwa hwehomoni hwenzara uye satiety. 

Microbiome uye anti-inflammatory effect

Sezvo masayendisiti anocherekedza, iyo bhakitiriya microflora inowedzera kuwanikwa kwekutorwa kwema polyphenols akasiyana-siyana - boka rakakosha rekurwisa-kuzvimba uye antioxidant zvinhu zviri muzvirimwa zvekudya. Kusiyana nemafuta ane hutano ane hutano, chepfu, carcinogenic kana atherogenic makomisheni anoumbwa kubva kumaamino acids anoitika panguva yekuparara kwemapuroteni echikafu kubva kumhuka pasi pesimba recolon microflora. Zvisinei, kukanganisa kwavo kunoderedzwa nekudya kwakakwana kwefiber yezvokudya uye starch inopikisa, iyo inowanikwa mumatata, mupunga, oatmeal uye zvimwe zvekudya zvezvirimwa. Maererano ne Alexey Moskalev, Russian biologist, chiremba webiology sainzi, purofesa weRussia Academy yeScience, izvi zvinokonzerwa nekuti mafibhi anowedzera mwero wekufamba kwezvisaririra zvechikafu kuburikidza nemudumbu muhombe, shandura basa re microflora kune ivo pachavo, uye rinobatsira kune hukuru hwehuwandu hwemhando dzemicroflora dzinogaya makabhohaidhiretsi pamusoro pemarudzi anopwanya zvakanyanya mapuroteni. Nekuda kweizvozvo, mukana wekukuvadza kuDNA yemasero emadziro emukati, kuderera kwebundu uye maitiro ekuzvimba kunoderedzwa. Mapuroteni enyama dzvuku anowanzo kuparara nekugadzirwa kweanokuvadza sulfides, ammonia uye carcinogenic compounds kupfuura mapuroteni ehove. Mapuroteni emukaka anopawo huwandu hwakawanda hweammonia. Sezvineiwo, mapuroteni emiriwo, ayo maruva akapfuma, kunyanya, anowedzera huwandu hweanobatsira bifidobacteria uye lactobacilli, nekudaro kukurudzira kuumbwa kweiyo yakakosha SCFAs. Mhedziso huru:

• Inobatsira kuderedza zvigadzirwa zvemhuka mukudya. Semuenzaniso, kwemazuva 1-2 pavhiki usabvisa zvese zvigadzirwa zvemhuka kubva mukudya. Shandisa miriwo yemapuroteni. 

Microbiome uye Antioxidants

Kuchengetedza kubva kune mahara radicals, zvimwe zvinomera zvinogadzira flavonoids, kirasi yechirimwa polyphenols iyo yakakosha antioxidants mukudya kwevanhu. Izvo zvinobatsira zve antioxidants pakuderedza njodzi yechirwere chemoyo, osteoporosis, cancer uye chirwere cheshuga, pamwe nekudzivirira kweiyo neurodegenerative mamiriro akadzidziswa. Ongororo dzakawanda dzakaratidza kuti kuwedzera ma polyphenols mukudya kunotungamira kudzikiswa kwakanyanya mumaki eiyo oxidative kusagadzikana.

Polyphenols yakaratidzwa kuwedzera nhamba ye bifidus uye lactobacilli mu intestinal microflora, ichideredza nhamba yezvinogona kukuvadza mabhakitiriya eClostridial. Mhedziso huru:

• kuwedzerwa kwezvinhu zvakasikwa zve polyphenols - michero, miriwo, kofi, tei uye cocoa - inobatsira pakuumbwa kwe microbot ine utano. 

Sarudzo yemunyori

Kudya kwemiriwo kunobatsira mukuderedza njodzi yezvirwere zvakasiyana-siyana uye kuchengetedza hupenyu hurefu hunoshanda. Zvidzidzo zviri pamusoro apa zvinosimbisa kuti basa rakakosha mune iyi ndere microflora, iyo inoumbwa nesarudzo yedu yekudya. Kudya chikafu chekudyara-chinodyarwa chine prebiotic fiber inogona kubatsira kuwedzera kuwanda kweanobatsira microflora marudzi anobatsira kuderedza kuwanda kwehuremu hwemuviri, kudzivirira zvirwere zvisingaperi uye kunonoka kuchembera. Kuti udzidze zvakawanda pamusoro penyika yebhakitiriya, shandisa Musangano Wokutanga muRussia, uchaitwa September 24-30. Pamusangano, iwe uchasangana nevanopfuura nyanzvi dze30 kubva kumativi ose enyika - vanachiremba, nutritionists, geneticists avo vachataura pamusoro pebasa rinoshamisa rebhakitiriya duku mukuchengetedza hutano!