Khokahano ea Gut-Brain: Kamoo e sebetsang le Karolo ea phepo e nepahetseng

Litaba

• Gut le Brain li hokahane joang?
• Matšoao a Vagus le Sisteme ea methapo
• Li-neurotransmitters
• Likokoana-hloko Tsa Gut li Etsa Lik'hemik'hale Tse Ling Tse Amang Boko
• Likokoana-hloko tsa Gut li ama ho ruruha
• Li-probiotic, li-Prebiotic le Gut-Brain Axis
• Ke Lijo Life Tse Thusang Gut-Brain Axis?
• Ntlha ea Bohlokoa

Na o kile oa ba le mala kapa lirurubele ka mpeng ea hau?

Maikutlo ana a tsoang ka mpeng a fana ka maikutlo a hore boko le mala a hau a hokahane.

Ho feta moo, lithuto tsa morao-rao li bonts'a hore boko ba hau bo ama bophelo ba hau ba mala mme mala a hau a kanna a ama bophelo ba hau ba kelello.

Sistimi ea puisano lipakeng tsa mala le boko e bitsoa axis-brain axis.

Sengoliloeng sena se hlahloba li-axis-brain axis le lijo tse bohlokoa ho bophelo ba eona.

Gut le Brain li hokahane joang?

Axis-brain axis ke lentsoe bakeng sa khokahano ea khokahano e hokahanyang mala a hao le boko (,,).

Litho tsena tse peli li hokahane ka bobeli 'meleng le ka biochemically ka litsela tse fapaneng.

Matšoao a Vagus le Sisteme ea methapo

Neurons ke lisele tse fumanoang bokong ba hau le sistimi ea methapo e bohareng e bolellang 'mele oa hau hore na o itšoare joang. Ho na le li-neuron tse ka bang limilione tse likete tse 100 bokong ba motho ().

Ho khahlisang ke hore mala a hau a na le li-neuron tse limilione tse 500, tse hokahantsoeng le boko ba hau ka methapo ea sistimi ea hau ea methapo ().

Mothapo oa vagus ke o mong oa methapo e meholohali e hokahanyang mala le bokong. E romela lipontšo ka mahlakore ka bobeli (,).

Mohlala, lithutong tsa liphoofolo, khatello ea maikutlo e thibela matšoao a romelloang ka methapo ea vagus hape e baka mathata a mala ().

Ka mokhoa o ts'oanang, phuputso e 'ngoe e entsoeng bathong e fumane hore batho ba nang le "bowel syndrome" (IBS) kapa "Crohn's disease" ba fokolitse molumo oa botšehaling, e leng se bontšang phokotso ea tšebetso ea methapo ea kutlo ().

Phuputso e khahlisang ho litoeba e fumane hore ho ba fepa li-probiotic ho fokotsa bongata ba lihormone tsa khatello ea mali maling a bona. Leha ho le joalo, ha methapo ea bona ea botšehali e ne e khaoloa, probiotic e ne e se na tšusumetso ().

Sena se fana ka maikutlo a hore methapo ea "vagus" e bohlokoa mokokotlong oa "gut" le karolo ea ona khatello ea maikutlo.

Li-neurotransmitters

Mala a hao le boko li boetse li hokahane ka lik'hemik'hale tse bitsoang li-neurotransmitters.

Li-neurotransmitters tse hlahisitsoeng bokong li laola maikutlo le maikutlo.

Mohlala, serotonin ea methapo ea kutlo e tlatsetsa maikutlong a thabo hape e thusa ho laola nako ea 'mele oa hau ().

Ho khahlisang ke hore boholo ba li-neurotransmitters tsena li boetse li hlahisoa ke lisele tsa hau tsa ka maleng le libilione tsa likokoana-hloko tse lulang moo. Karolo e kholo ea serotonin e hlahisoa ka maleng ().

Likokoana-hloko tsa hau tsa mala li boetse li hlahisa neurotransmitter e bitsoang gamma-aminobutyric acid (GABA), e thusang ho laola maikutlo a tšabo le matšoenyeho ().

Boithuto litoeba tsa laboratori bo bonts'itse hore li-probiotic tse ling li ka eketsa tlhahiso ea GABA le ho fokotsa khatello ea maikutlo le boits'oaro bo joalo ka khatello ea maikutlo ().

Likokoana-hloko Tsa Gut li Etsa Lik'hemik'hale Tse Ling Tse Amang Boko

Libilione tsa likokoana-hloko tse lulang ka maleng a hao le tsona li etsa lik'hemik'hale tse ling tse amang tsela eo boko ba hao bo sebetsang ka eona ().

Likokoana-hloko tsa hau tsa mala li hlahisa li-fatty chain chain (SCFA) tse ngata joalo ka butyrate, propionate le acetate ().

Ba etsa SCFA ka ho sila fiber. SCFA e ama tšebetso ea boko ka litsela tse ngata, joalo ka ho fokotsa takatso ea lijo.

Phuputso e 'ngoe e fumane hore ho sebelisa propionate ho ka fokotsa ho ja le ho fokotsa ts'ebetso ea bokong e amanang le moputso ho tsoa lijong tse nang le matla a mangata ().

SCFA e ngoe, butyrate, le likokoana-hloko tse e hlahisang le tsona li bohlokoa bakeng sa ho etsa mokoallo lipakeng tsa boko le mali, o bitsoang mokoallo oa mali le boko ().

Likokoana-hloko tsa mala li boetse li kopanya bile acid le li-amino acid ho hlahisa lik'hemik'hale tse ling tse amang boko ().

Bile acid ke lik'hemik'hale tse entsoeng ke sebete tse atisang ho ameha ho monya mafura a phepo. Leha ho le joalo, li kanna tsa ama le boko.

Liphuputso tse peli ho litoeba li fumane hore khatello ea maikutlo le mathata a kahisano a fokotsa tlhahiso ea li-acid tsa bile ka libaktheria tsa mala le ho fetola liphatsa tsa lefutso tse amehang tlhahisong ea tsona (,).

Likokoana-hloko tsa Gut li ama ho ruruha

Mothapo oa hau oa bokong le ona o hokahantsoe le sesole sa 'mele.

Likokoana-hloko tsa mala le mala li bapala karolo ea bohlokoa tsamaisong ea hau ea 'mele ea ho itšireletsa mafung le ho ruruheng ka ho laola se fetisetsoang' meleng le se ntšitsoeng ().

Haeba sesole sa hau sa 'mele se buletsoe nako e telele haholo, se ka lebisa ho ruruheng, se amanang le mathata a mangata a boko joalo ka khatello ea maikutlo le lefu la Alzheimer's ().

Lipopolysaccharide (LPS) ke chefo e ruruhang e entsoeng ke libaktheria tse ling. E ka baka ho ruruha haeba boholo ba eona bo feta ka maleng ho ea maling.

Sena se ka etsahala ha mokoallo oa ka maleng o lutla, o lumellang libaktheria le LPS hore li tšele maling.

Ho ruruha le LPS e phahameng maling ho 'nile ha amahanngoa le mathata a mangata a boko ho kenyelletsa khatello ea maikutlo e tebileng,' dementia 'le schizophrenia ()

Mala a hao le boko li hokahane nameng ka methapo e limilione, haholo-holo methapo ea kutlo ea botona. Mala le likokoana-hloko tsa 'ona le tsona li laola ho ruruha ebile li etsa metsoako e mengata e fapaneng e ka amang bophelo ba boko.

Li-probiotic, li-Prebiotic le Gut-Brain Axis

Likokoana-hloko tsa mala li ama bophelo bo botle ba boko, kahoo ho fetola libaktheria tsa mala ho ka ntlafatsa bophelo ba hao ba boko.

Li-probiotics ke libaktheria tse phelang tse fanang ka melemo ea bophelo bo botle haeba li jeoa. Leha ho le joalo, ha se li-probiotic tsohle tse tšoanang.

Likokoana-hloko tse amang boko hangata li bitsoa "psychobiotic" ().

Li-probiotics tse ling li bontšitsoe ho ntlafatsa matšoao a khatello ea maikutlo, khatello ea maikutlo le khatello ea maikutlo (,).

Phuputso e 'ngoe e nyane ea batho ba nang le lefu la mala le halefa le ho tšoenyeha hanyane ka hanyane kapa khatello ea maikutlo e fumanoe ke ho nka probiotic e bitsoang Bifidobacterium longum NCC3001 bakeng sa libeke tse tšeletseng e ntlafalitse haholo matšoao ().

Li-prebiotic, tseo hangata e leng likhoele tse belisitsoeng ke libaktheria tsa hau, li ka ama bophelo ba kelello.

Phuputso e 'ngoe e fumane hore ho noa li-prebiotic tse bitsoang galactooligosaccharides ka libeke tse tharo ho fokolitse haholo bongata ba lihormone tsa khatello ea maikutlo' meleng, o bitsoang cortisol ().

Li-probiotic tse amang boko li boetse li bitsoa psychobiotic. Li-probiotic ka bobeli le li-prebiotic li bontšitsoe ho fokotsa maemo a khatello ea maikutlo, khatello ea maikutlo le khatello ea maikutlo.

Ke Lijo Life Tse Thusang Gut-Brain Axis?

Lihlopha tse 'maloa tsa lijo li thusa haholo-holo methapong ea boko ba ka mpeng.

Mona ke tse ling tsa bohlokoa ka ho fetisisa.

• Mafura a Omega-3: Mafura ana a fumanoa ka litlhaping tse nang le oli hape le ka bongata bo phahameng bokong ba motho. Liphuputso ho batho le liphoofolo li bonts'a hore omega-3s e ka eketsa libaktheria tse ntle ka maleng le ho fokotsa menyetla ea mathata a boko (,,).
• Lijo tse nonneng: Yogurt, kefir, sauerkraut le chisi kaofela li na le likokoana-hloko tse phetseng hantle joalo ka libaktheria tsa lactic acid. Lijo tse nonneng li bontšitsoe ho fetola ts'ebetso ea boko ().
• Lijo tse nang le fiber e phahameng: Limela tsohle, linate, lipeo, litholoana le meroho kaofela li na le likhoele tsa prebiotic tse ntle bakeng sa libaktheria tsa hau. Li-prebiotic li ka fokotsa khatello ea kelello ea batho ().
• Lijo tse nang le polyphenol: Cocoa, tee e tala, oli ea mohloaare le kofi kaofela li na le li-polyphenols, tseo e leng lik'hemik'hale tsa semela tse sililoeng ke libaktheria tsa hau. Polyphenols e eketsa libaktheria tsa 'mele tse phetseng hantle' me e ka ntlafatsa ts'oaetso (,).
• Lijo tse ruileng tsa Tryptophan: Tryptophan ke asiti ea amino e fetotsoeng serotonin ea methapo ea kutlo. Lijo tse phahameng ho tryptophan li kenyelletsa turkey, mahe le chisi.

Lijo tse 'maloa tse kang tlhapi e nang le oli, lijo tse nonneng le lijo tse nang le fiber e ngata li ka thusa ho eketsa libaktheria tse molemo ka maleng a hao le ho ntlafatsa bophelo bo botle ba boko.

Ntlha ea Bohlokoa

Axis-brain axis e bua ka khokahano ea 'mele le lik'hemik'hale lipakeng tsa mala le bokong.

Metsing le limilioneng tse limilione li matha ka mpeng le bokong. Li-neurotransmitters le lik'hemik'hale tse ling tse hlahisoang ka maleng a hau le tsona li ama boko ba hau.

Ka ho fetola mefuta ea libaktheria ka mpeng ea hau, ho ka khoneha ho ntlafatsa bophelo bo botle ba boko ba hau.

Omega-3 fatty acids, lijo tse lomositsoeng, li-probiotic le lijo tse ling tse nang le polyphenol li ka ntlafatsa bophelo ba hau ba mala, bo ka thusang mohohlo oa bokong.