Hobaneng ha Microbiome ea Gut e le ea Bohlokoa Bophelong ba Hau

Litaba

• Gut Microbiome ke Eng?
• E ama 'mele oa hao joang?
• Gut Microbiome e ka Ama Boima ba Hao
• E ama bophelo ba mala
• Gut Microbiome E Ka Rua Molemo Bophelong ba Pelo
• E kanna ea thusa ho laola tsoekere ea mali le ho theola kotsi ea lefu la tsoekere
• E kanna ea ama Brain Health
• U ka Ntlafatsa Li-Microbiome Tsa Hao Joang?
• Ntlha ea Bohlokoa

'Mele oa hau o tletse libilione tsa libaktheria, livaerase le li-fungus. Li kopane li tsejoa e le microbiome.

Le ha libaktheria tse ling li amahanngoa le maloetse, tse ling li bohlokoa haholo bakeng sa sesole sa hau sa 'mele, pelo, boima le likarolo tse ling tse ngata tsa bophelo bo botle.

Sengoloa sena se sebetsa e le tataiso ho gut microbiome mme se hlalosa hore na hobaneng se le bohlokoa bophelong ba hau.

Gut Microbiome ke Eng?

Baktheria, livaerase, li-fungus le lintho tse ling tse nyenyane tse phelang ho thoe ke likokoana-hloko kapa likokoana-hloko ka bokhutšoanyane.

Libilione tsa likokoana-hloko tsena li teng haholo-holo ka maleng a hao le letlalong la hao.

Boholo ba likokoana-hloko tse mala a hau li fumanoa ka "pokothong" ea mala a hao a maholo a bitsoang cecum, 'me a bitsoa gut microbiome.

Le ha mefuta e mengata e fapaneng ea likokoana-hloko e phela kahare ho uena, libaktheria ke tsona tse ithutoang haholo.

Ebile, ho na le lisele tsa baktheria 'meleng oa hau ho feta lisele tsa motho. Ho na le lisele tsa baktheria tse ka bang libilione tse 40 'meleng oa hau le lisele tsa motho tse limilione tse likete tse 30 feela. Seo se bolela hore o libaktheria tse ngata ho feta batho (,).

Ho feta moo, ho na le mefuta e fihlang ho 1 000 ea libaktheria ka har'a microbiome ea motho, 'me e' ngoe le e 'ngoe ea tsona e bapala karolo e fapaneng' meleng oa hau. Boholo ba tsona li bohlokoa haholo bakeng sa bophelo bo botle ba hau, ha tse ling li ka baka mafu ().

Ka kakaretso, likokoana-hloko tsena li ka ba boima ba lik'hilograma tse 1-2, e leng boima ba boko ba hau. Hammoho, li sebetsa joalo ka setho sa mmele oa hau mme li bapala karolo e kholo bophelong ba hau.

The gut microbiome e bua ka likokoana-hloko tsohle tse ka mpeng ea hau, tse sebetsang joalo ka setho se seng sa bohlokoahali bophelong ba hau.

E ama 'mele oa hao joang?

Batho ba fetohile ho phela le likokoana-hloko ka lilemo tse limilione.

Nakong ena, likokoana-hloko li ithutile ho bapala karolo ea bohlokoa haholo 'meleng oa motho. Ebile, ntle le microbiome ea mala, ho ka ba thata haholo ho phela.

Microbiome ea mala e qala ho ama 'mele oa hau hang ha u hlaha.

U qala ho pepesetsoa likokoana-hloko ha u feta kanaleng ea 'm'ao ea tsoalo. Leha ho le joalo, bopaki bo bocha bo fana ka maikutlo a hore masea a ka kopana le likokoana-hloko tse ling ha a le ka popelong (,,).

Ha o ntse o hola, mala a hao a microbiome a qala ho fapana, ho bolelang hore a qala ho ba le mefuta e fapaneng ea mefuta ea likokoana-hloko. Mefuta-futa e phahameng ea microbiome e nkuoa e le molemo bakeng sa bophelo bo botle ba hau ().

Ho khahlisang ke hore lijo tseo u li jang li ama phapang ea libaktheria tsa hau tsa mala.

Ha microbiome ea hau e ntse e hola, e ama 'mele oa hau ka mekhoa e mengata, ho kenyelletsa:

• Ho sila lebese la matsoele: Tse ling tsa baktheria tse qalang ho hola ka hare ho mala a masea lia bitsoa Bifidobacteria. Ba sila tsoekere e phetseng hantle lebeseng la matsoele e bohlokoa molemong oa kholo (,,).
• Lisebelisoa tsa ho sila: Libaktheria tse ling li sila faeba, li hlahisa mafura a li-acid tse khutšoane, tse bohlokoa bakeng sa bophelo bo botle ba mala. Faeba e ka thusa ho thibela boima ba 'mele, lefu la tsoekere, lefu la pelo le kotsi ea mofetše (,,,,,,).
• Ho thusa ho laola sesole sa hau sa 'mele Microbiome ea gut e boetse e laola hore na sesole sa hau sa 'mele se sebetsa joang. Ka ho buisana le lisele tsa 'mele tsa ho itšireletsa mafung, gut microbiome e ka laola hore na' mele oa hau o arabela joang ho tšoaetso (,).
• Ho thusa ho laola bophelo ba boko: Phuputso e ncha e fana ka maikutlo a hore microbiome ea mala le eona e ka ama tsamaiso ea methapo e bohareng, e laolang ts'ebetso ea boko ().

Ka hona, ho na le mekhoa e mengata e fapaneng eo ka eona microbiome ea mala e ka amang ts'ebetso ea mantlha ea 'mele le ho ama bophelo ba hau.

The gut microbiome e ama 'mele ho tloha tsoalong le bophelong bohle ka ho laola tšilo ea lijo, sesole sa' mele, tsamaiso ea methapo e bohareng le lits'ebetso tse ling tsa 'mele.

Gut Microbiome e ka Ama Boima ba Hao

Ho na le mefuta e likete e fapaneng ea libaktheria ka maleng a hau, tseo bongata ba tsona li thusang bophelo ba hau.

Leha ho le joalo, ho ba le likokoana-hloko tse ngata haholo tse seng kotsi ho ka lebisa mafung.

Ho se leka-lekane ha likokoana-hloko tse phetseng hantle le tse sa pheleng hantle ka linako tse ling ho bitsoa gut dysbiosis, 'me ho ka kenya letsoho ho eketsa boima ba' mele ().

Liphuputso tse 'maloa tse tsebahalang li bonts'itse hore microbiome ea mala e ne e fapane ka ho felletseng lipakeng tsa mafahla a ts'oanang, e' ngoe ea eona e ne e le botenya mme e 'ngoe ea eona e phetse hantle. Sena se bontšitse hore liphapang tsa microbiome e ne e se liphatsa tsa lefutso (,).

Ho khahlisang ke hore phuputsong e 'ngoe, ha microbiome e tsoang lefahla le nonneng e fetisetsoa litoeba, ba ile ba nona haholo ho feta ba neng ba amohetse microbiome ea lefahla le omeletseng, leha lihlopha tsena ka bobeli li ja lijo tse tšoanang ().

Liphuputso tsena li bontša hore microbiome dysbiosis e ka bapala karolo ea boima ba 'mele.

Ka lehlohonolo, li-probiotics li ntle bakeng sa microbiome e phetseng hantle 'me li ka thusa ho theola boima ba' mele. Leha ho le joalo, liphuputso li bontša hore litlamorao tsa li-probiotic tahlehelong ea boima ba 'mele mohlomong li nyane haholo, ka batho ba theola boima ba lik'hilograma tse ka tlase ho 1.

Gut dysbiosis e ka lebisa ho nona, empa li-probiotic li kanna tsa khutlisa bophelo bo botle ba mmele le ho thusa ho fokotsa boima ba 'mele.

E ama bophelo ba mala

Microbiome e ka boela ea ama bophelo bo botle ba 'mele' me e ka bapala karolo ea mafu a mala a kang "irritable bowel syndrome" (IBS) le "inflammatory bowel disease" (IBD) (,,).

Ho ruruha, mahlaba le bohloko ba mpeng boo batho ba nang le boiphihlelo ba IBS e ka bang ka lebaka la gut dysbiosis. Lebaka ke hore likokoana-hloko li hlahisa khase e ngata le lik'hemik'hale tse ling, tse tlatsetsang lipontšo tsa ho se utloise mala ().

Leha ho le joalo, libaktheria tse ling tse phetseng hantle ho microbiome le tsona li ka ntlafatsa bophelo bo botle ba 'mele.

Ehlile Bifidobacteria le Lactobacilli, tse fumanehang ho li-probiotic le yogurt, li ka thusa ho tiisa likheo lipakeng tsa lisele tsa mala le ho thibela lefu le lutlang la mala.

Mefuta ena e ka boela ea thibela libaktheria tse bakang mafu hore li se ke tsa khomarela leboteng la mala (,).

Ebile, ho nka li-probiotic tse ling tse nang le Bifidobacteria le Lactobacilli e ka fokotsa matšoao a IBS ().

Microbome e phetseng hantle ea mala e laola bophelo bo botle ba 'mele ka ho buisana le lisele tsa mala, ho sila lijo tse itseng le ho thibela libaktheria tse bakang mafu hore li se ke tsa khomarela maboteng a mala.

Gut Microbiome E Ka Rua Molemo Bophelong ba Pelo

Ho khahlisang ke hore, gut microbiome e kanna ea ama bophelo ba pelo ().

Phuputso ea haufinyane ho batho ba 1,500 e fumane hore gut ea microbiome e phethile karolo ea bohlokoa ho nts'etsopele "e ntle" ea cholesterol ea HDL le triglycerides ().

Mefuta e meng e sa pheleng hantle ka maleng a microbiome le eona e ka tlatsetsa lefung la pelo ka ho hlahisa trimethylamine N-oxide (TMAO).

TMAO ke k'hemik'hale e tlatsetsang methapong e koetsoeng, e ka lebisang ho hlaseloeng ke pelo kapa setorouku.

Libaktheria tse ling tse ka har'a microbiome li fetola choline le L-carnitine, tseo ka bobeli e leng limatlafatsi tse fumanoang nameng e khubelu le mehloling e meng ea lijo tse thehiloeng liphoofolong, ho TMAO, tse ka bakang lisosa tsa kotsi tsa lefu la pelo (,,).

Leha ho le joalo, libaktheria tse ling tse ka har'a microbiome ea mala, haholo-holo Lactobacilli, E ka thusa ho fokotsa k'holeseterole ha e nkuoa e le probiotic ().

Libaktheria tse ling tse ka har'a gut microbiome li ka hlahisa lik'hemik'hale tse ka thibelang methapo mme tsa lebisa ho lefu la pelo. Leha ho le joalo, li-probiotics li ka thusa ho fokotsa k'holeseterole le kotsi ea lefu la pelo.

E kanna ea thusa ho laola tsoekere ea mali le ho theola kotsi ea lefu la tsoekere

The gut microbiome le eona e ka thusa ho laola tsoekere e maling, e ka amang kotsi ea mofuta oa 1 le 2 lefu la tsoekere.

Phuputso e 'ngoe ea morao tjena e hlahlobile masea a 33 a neng a le kotsing e kholo ea lefutso ea ho ba le lefu la tsoekere la mofuta oa 1.

E fumane hore mefuta-futa ea microbiome e theohile ka tšohanyetso pele lefu la tsoekere la mofuta oa 1 le qala. E boetse e fumane hore mefuta ea mefuta e mengata e sa pheleng ea baktheria e eketsehile pejana feela ho mofuta oa lefu la tsoekere la mofuta oa 1 ().

Phuputso e 'ngoe e fumane hore leha batho ba ja lijo tse tšoanang hantle, tsoekere ea bona ea mali e ka fapana haholo. Sena se ka bakoa ke mefuta ea libaktheria maling a tsona ().

The gut microbiome e bapala karolo ea ho laola tsoekere maling hape e ka ama ts'oaetso ea mofuta oa 1 oa lefu la tsoekere baneng.

E kanna ea ama Brain Health

The gut microbiome e ka ba ea thusa bophelo bo botle ba boko ka litsela tse 'maloa.

Taba ea mantlha, mefuta e meng ea libaktheria e ka thusa ho hlahisa lik'hemik'hale bokong tse bitsoang li-neurotransmitters. Mohlala, serotonin ke neurotransmitter e loantšang khatello ea maikutlo eo hangata e entsoeng ka maleng (,).

Taba ea bobeli, mala a hokahane le bokong ka methapo e limilione.

Ka hona, gut microbiome e kanna ea ama bophelo ba boko ka ho thusa ho laola melaetsa e romelloang bokong ka methapo ena (,).

Liphuputso tse 'maloa li bontšitse hore batho ba nang le mathata a fapaneng a kelello ba na le mefuta e fapaneng ea libaktheria maling a bona, ha ba bapisoa le batho ba phetseng hantle. Sena se fana ka maikutlo a hore microbiome ea mala e ka ama bophelo bo botle ba boko (,).

Leha ho le joalo, ha ho hlake hore na sena se bakoa feela ke mekhoa e fapaneng ea phepo le mekhoa ea bophelo.

Palo e nyane ea lithuto e boetse e bontšitse hore li-probiotic tse ling li ka ntlafatsa matšoao a khatello ea maikutlo le mathata a mang a bophelo bo botle ba kelello (,).

The gut microbiome e ka ama bophelo ba boko ka ho hlahisa lik'hemik'hale tsa boko le ho buisana le methapo e hokelang bokong.

U ka Ntlafatsa Li-Microbiome Tsa Hao Joang?

Ho na le mekhoa e mengata ea ho ntlafatsa methapo ea hau ea mala, ho kenyelletsa:

• Ja lijo tse fapaneng: Sena se ka lebisa ho microbiome e fapaneng, e leng sesupo sa bophelo bo botle ba mala. Haholo-holo, linaoa, linaoa le litholoana li na le fiber e ngata mme li ka khothaletsa kholo ea bophelo bo botle Bifidobacteria (, , , ).
• Ja lijo tse nonneng: Lijo tse lomositsoeng joalo ka yogurt, sauerkraut le kefir kaofela li na le libaktheria tse phetseng hantle, haholo Lactobacilli, mme e ka fokotsa bongata ba mefuta e bakang mafu ka maleng ().
• Fokotsa ho kenella ha lintho tse tsoekere tsa maiketsetso: Bopaki bo bong bo bonts'itse hore lino-mapholi tse iketselitsoeng tse kang aspartame li eketsa tsoekere ea mali ka ho hlasimolla kholo ea libaktheria tse sa pheleng hantle joalo ka Enterobacteriaceae ka maleng a microbiome ().
• Ja lijo tsa prebiotic: Li-prebiotic ke mofuta oa fiber e susumetsang kholo ea libaktheria tse phetseng hantle. Lijo tse nang le li-prebiotic li kenyelletsa li-artichokes, libanana, asparagase, oats le liapole ().
• Ho nyantša bonyane likhoeli tse tšeletseng: Ho belisa ho bohlokoa haholo bakeng sa nts'etsopele ea microbiome ea mala. Bana ba anyesitsoeng bonyane likhoeli tse tšeletseng ba na le molemo o moholo Bifidobacteria ho feta ba fepiloeng ka botlolo ().
• Ja lijo-thollo kaofela: Lithollo tsohle li na le fiber e ngata le li-carb tse molemo joalo ka beta-glucan, e silang ke libaktheria tsa mala ho thusa boima, kotsi ea mofetše, lefu la tsoekere le mathata a mang (,).
• Leka lijo tse thehiloeng limela: Lijo tsa limela li ka thusa ho fokotsa maemo a libaktheria tse bakang mafu joalo ka E. coli, hammoho le ho ruruha le k'holeseterole (,).
• Ja lijo tse nang le li-polyphenols tse ngata: Polyphenols ke metsoako ea limela e fumanoang veineng e khubelu, tee e tala, chokolete e lefifi, oli ea mohloaare le lithollo tse felletseng. Li robehile ke microbiome ho matlafatsa kholo e phetseng hantle ea baktheria (,).
• Nka tlatsetso ea li-probiotic: Li-probiotic ke libaktheria tse phelang tse ka thusang ho khutlisetsa mala maemong a phetseng hantle kamora dysbiosis. Ba etsa sena ka ho "reseeding" ka likokoana-hloko tse phetseng hantle ().
• Nka lithibela-mafu feela ha ho hlokahala: Lithibela-mafu li bolaea libaktheria tse ngata tse mpe le tse ntle ka maleng a microbiome, mohlomong li tlatsetsa ho nona le ho hanela lithibela-mafu. Kahoo, noa lithibela-mafu feela ha ho hlokahala ().

Ho ja mefuta e fapaneng ea lijo tse nang le fiber e ngata le e nonneng ho ts'ehetsa microbiome e phetseng hantle. Ho nka li-probiotic le ho fokotsa lithibela-mafu le hona ho ka ba molemo.

Ntlha ea Bohlokoa

Mala a hao a manyenyane a entsoe ka libaktheria tse libilione, li-fungus le likokoana-hloko tse ling.

The gut microbiome e bapala karolo ea bohlokoa haholo bophelong ba hau ka ho thusa ho laola tšilo ea lijo le ho ruisa sesole sa hau sa 'mele le likarolo tse ling tse ngata tsa bophelo bo botle.

Ho se leka-lekane ha likokoana-hloko tse sa pheleng hantle le tse phetseng hantle mala ho ka tlatsetsa ho nona, tsoekere e phahameng maling, k'holeseterole e phahameng le mathata a mang.

Ho thusa ho ts'ehetsa kholo ea likokoana-hloko tse phetseng hantle ka mpeng ea hau, ja litholoana tse fapaneng, meroho, lithollo le lijo tse belisitsoeng.