Litsela tse 10 tsa ho ntlafatsa baktheria ea mala, e ipapisitse le Saense

Litaba

• 1. Ja lijo tse fapaneng
• 2. Ja Meroho e Mengata, Limina, Linaoa le Litholoana
• 3. Ja Lijo tse nonneng
• 4. U se ke ua ja Li-sweeteners tse ngata tsa maiketsetso
• 5. Ja Lijo Tse sa Tšoaneng Pele
• 6. Ho nyants'oa bonyane likhoeli tse tšeletseng
• 7. Ja lijo-thollo kaofela
• 8. Ja Lijo Tse Tsetetsoeng ka Limela
• 9. Ja Lijo Tse Ruileng Polyphenols
• 10. Nka Probiotic Supplement
• Nka Molaetsa oa Lapeng

Ho na le libaktheria tse ka bang li-trillion tse 40 'meleng oa hao, tseo bongata ba tsona li leng maleng a hao.

Ka kakaretso, li tsejoa e le "gut microbiota" ea hau, 'me li bohlokoa haholo bophelong ba hau. Leha ho le joalo, mefuta e meng ea libaktheria ka maleng a hau le eona e ka tlatsetsa maloetse a mangata.

Ho khahlisang ke hore lijo tseo u li jang li ama haholo mefuta ea libaktheria tse phelang kahare ho uena. Mona ke litsela tse 10 tse ipapisitseng le mahlale tsa ho ntlafatsa libaktheria tsa hau.

1. Ja lijo tse fapaneng

Ho na le mefuta e makholo ea libaktheria ka maleng a hao. Mofuta o mong le o mong o bapala karolo e fapaneng bophelong ba hau mme o hloka limatlafatsi tse fapaneng bakeng sa kholo.

Ka kakaretso, microbiota e fapaneng e nkuoa e le e phetseng hantle. Lebaka ke hore ha o na le mefuta e mengata ea libaktheria, melemo e mengata ea bophelo bo botle eo ba ka khonang ho e kenya letsoho ho (,,,).

Lijo tse nang le mefuta e fapaneng ea lijo li ka lebisa ho microbiota e fapaneng (,,).

Ka bomalimabe, lijo tsa Bophirimela ha li fapane haholo ebile li na le mafura le tsoekere. Ebile, ho hakanngoa hore 75% ea lijo tsa lefats'e li hlahisoa ho tsoa ho limela tsa 12 feela le mefuta ea liphoofolo tsa 5 ().

Leha ho le joalo, lijo libakeng tse ling tsa mahaeng li fapane haholo ebile li ruile mehloling e fapaneng ea limela.

Liphuputso tse 'maloa li bontšitse hore phapang ea gut microbiota e kholo haholo ho batho ba tsoang libakeng tsa mahaeng tsa Afrika le Amerika Boroa ho feta ba tsoang Europe kapa US (,).

Ho ja lijo tse fapaneng tse nang le lijo tse felletseng ho ka lebisa ho microbiota e fapaneng, e leng molemo molemong oa bophelo ba hau.

2. Ja Meroho e Mengata, Limina, Linaoa le Litholoana

Litholoana le meroho ke mehloli e metle ka ho fetisisa ea limatlafatsi bakeng sa microbiota e phetseng hantle.

Li na le fiber e ngata, e ke keng ea sileloa ke 'mele oa hau. Leha ho le joalo, faeba e ka silisoa ke libaktheria tse itseng ka mpeng ea hau, e leng se matlafatsang kholo ea tsona.

Linaoa le linaoa le tsona li na le fiber e ngata haholo.

Lijo tse ling tse nang le fiber tse ngata tse ntle bakeng sa libaktheria tsa hau li kenyelletsa:

• Lihlahla tse tala
• Artichokes
• Lierekisi tse tala
• Broccoli
• Lichickpeas
• Lentile
• Linaoa (liphio, pinto le tšoeu)
• Lihlahisoa tsohle

Phuputso e 'ngoe e fumane hore ho ja haholo ka litholoana le meroho ho thibela kholo ea libaktheria tse ling tse bakang mafu ().

Liapole, artichokes, blueberries, lialmonde le pistachios kaofela li bontšitsoe hore lia eketseha Bifidobacteria bathong (,,,).

Bifidobacteria li nkuoa e le libaktheria tse molemo, kaha li ka thusa ho thibela ho ruruha ha mala le ho ntlafatsa bophelo bo botle ba mala ().

Litholoana le meroho e mengata e na le fiber e ngata. Faeba e khothaletsa kholo ea libaktheria tse nang le molemo, ho kenyelletsa Bifidobacteria.

3. Ja Lijo tse nonneng

Lijo tse lomositsoeng ke lijo tse fetotsoeng ke likokoana-hloko.

Mokhoa oa ho belisa hangata o kenyelletsa libaktheria kapa tomoso ho fetola tsoekere lijong ho li-acid kapa joala. Mehlala ea lijo tse lomositsoeng e kenyelletsa:

• Yogurt
• Kimchi
• Sauerkraut
• Kefir
• Kombucha
• Tempeh

Bongata ba lijo tsena li ruile lactobacilli, mofuta oa libaktheria tse ka u tsoelang molemo.

Batho ba jang yoghur e ngata ho bonahala ba na le tse ngata lactobacilli mala a bona. Batho bana le bona ba na le ba fokolang Enterobacteriaceae, Libaktheria tse amanang le ho ruruha le mafu a mangata a sa foleng ().

Ka mokhoa o ts'oanang, liphuputso tse 'maloa li bontšitse hore ts'ebeliso ea yogurt e ka ntlafatsa libaktheria tsa mala le ho ntlafatsa matšoao a ho hloka mamello ha lactose ho masea le ho batho ba baholo (,,).

Lihlahisoa tse ling tsa yogurt li ka fokotsa bongata ba libaktheria tse itseng tse bakang maloetse ho batho ba nang le lefu la mala.

Liphuputso tse peli li bonts'itse hore yogurt e boetse e ntlafalitse ts'ebetso le sebopeho sa microbiota ().

Leha ho le joalo, ho bohlokoa ho hlokomela hore li-yogurt tse ngata, haholo-holo li-yogurt tse nang le tatso, li na le tsoekere e ngata.

Ka hona, yogurt e ntle ka ho fetisisa eo u ka e jang e hlakile, ka yogurt ea tlhaho. Mofuta ona oa yogurt o entsoe feela ka metsoako ea lebese le libaktheria, tseo ka linako tse ling ho thoeng ke "litloaelo tse qalang."

Ho feta moo, lebese la soya le belisitsoeng le ka khothaletsa kholo ea libaktheria tse molemo, joalo ka Bifidobacteria le lactobacilli, ha a ntse a fokotseha ka bongata ba libaktheria tse ling tse bakang mafu. Kimchi le eena a ka thusa limela tsa mala (,).

Lijo tse nonneng, haholo-holo yogate ea tlhaho, e ka thusa microbiota ka ho ntlafatsa ts'ebetso ea eona le ho fokotsa bongata ba libaktheria tse bakang mafu ka maleng.

4. U se ke ua ja Li-sweeteners tse ngata tsa maiketsetso

Li-sweeteners tsa maiketsetso li sebelisoa haholo ho nkela tsoekere sebaka. Leha ho le joalo, lithuto tse ling li bontšitse hore li ka ama hampe microbiota ea mala.

Phuputso e 'ngoe e entsoeng ka likhoto e bontšitse hore aspartame, senotlolo sa maiketsetso, e fokotsa boima ba' mele, empa e boetse e eketsa tsoekere ea mali le karabelo e sa sebetseng ea insulin ().

Likhoto tse fepehileng aspartame le tsona li ne li phahame Clostridium le Enterobacteriaceae mala a tsona, tseo ka bobeli li amanang le mafu ha li le teng ka bongata bo holimo haholo.

Phuputso e 'ngoe e fumane litholoana tse tšoanang ho litoeba le bathong. E bonts'itse liphetoho ho microbiota e entseng lintho tse tsoekere tsa maiketsetso tse nang le litlamorao tse mpe maemong a tsoekere ea mali ().

Li-sweeteners tsa maiketsetso li ka ama maemo a tsoekere maling hampe ka lebaka la litlamorao tsa microbiota ea mala.

5. Ja Lijo Tse sa Tšoaneng Pele

Li-prebiotic ke lijo tse khothalletsang kholo ea likokoana-hloko tse molemo ka mpeng.

Ke li-fiber kapa li-carb tse rarahaneng tse ke keng tsa silisoa ke lisele tsa motho. Ho e-na le hoo, mefuta e itseng ea libaktheria ea li heletsa ebe li e sebelisetsa ho etsa libeso.

Litholoana, meroho le lithollo tse ngata li na le li-prebiotic, empa li ka fumaneha ka botsona.

Starch e hanyetsanang le eona e ka ba prebiotic. Mofuta ona oa starch ha o kenelle ka maleng a manyane. Ho fapana le moo, e fetela ka maleng a maholo moo e robehileng ke microbiota.

Liphuputso tse ngata li bontšitse hore li-prebiotic li ka khothaletsa kholo ea libaktheria tse ngata tse phetseng hantle, ho kenyelletsa Bifidobacteria.

Tse ngata tsa lithuto tsena li ne li khannoa ho batho ba phetseng hantle, empa lithuto tse ling li bontšitse hore li-prebiotic li ka ba molemo ho ba nang le mafu a itseng.

Mohlala, li-prebiotic tse ling li ka fokotsa insulin, triglycerides le li-cholesterol ho batho ba nonneng (,,,,,,).

Liphetho tsena li fana ka maikutlo a hore li-prebiotic li ka fokotsa lisosa tsa kotsi bakeng sa mafu a mangata a amanang le botenya, ho kenyeletsoa lefu la pelo le lefu la tsoekere.

Li-prebiotic li khothaletsa kholo ea libaktheria tse thusang, haholo-holo Bifidobacteria. Sena se ka thusa ho fokotsa matšoao a metabolic syndrome ho batho ba batenya ho tlola.

6. Ho nyants'oa bonyane likhoeli tse tšeletseng

Likokoana-hloko tsa lesea li qala ho hola hantle nakong ea tsoalo. Leha ho le joalo, liphuputso tse ling tsa morao-rao li bontša hore masea a ka pepesetsoa libaktheria tse ling pele a hlaha ().

Nakong ea lilemo tse peli tsa pele tsa bophelo, microbiota ea lesea e ntse e hola e sa khaotse ebile e ruile molemo Bifidobacteria, e ka silang tsoekere ka lebeseng la matsoele ().

Liphuputso tse ngata li bontšitse hore masea a fepiloeng ka lebese le phofo a na le microbiota e fetotsoeng e fokolang Bifidobacteria ho feta masea a anyesitsoeng (,,).

Ho belisa ho boetse ho amahanngoa le litefiso tse tlase tsa ho kula, botenya le maloetse a mang a ka bang teng ka lebaka la liphapang tsa gut microbiota ().

Ho nyantša ho thusa lesea ho hlahisa microbiota e phetseng hantle, e ka thusang ho itšireletsa mafung a itseng bophelong ba morao.

7. Ja lijo-thollo kaofela

Lithollo tsohle li na le fiber e ngata le li-carb tse sa silang, joalo ka beta-glucan.

Li-carb tsena ha li kenelle ka maleng a manyane mme ho fapana le moo li ea mala a maholo.

Ka maleng a maholo, li robehile ke microbiota mme li khothaletsa kholo ea libaktheria tse ling tse molemo.

Lithollo tsohle li ka khothaletsa kholo ea Bifidobacteria, lactobacilli le Likokoana-hloko bathong (,,,,).

Lithutong tsena, lithollo li boetse li ekelitse maikutlo a botlalo le ho fokotsa ho ruruha le lisosa tsa kotsi ea lefu la pelo.

Lithollo tsohle li na le li-carb tse sa silang tse ka khothalletsang kholo ea libaktheria tse molemo ka har'a microbiota ea mala. Liphetoho tsena ho limela tsa mala li ka ntlafatsa likarolo tse ling tsa bophelo bo botle ba 'mele.

8. Ja Lijo Tse Tsetetsoeng ka Limela

Lijo tse nang le lijo tse thehiloeng liphoofolong li khothaletsa kholo ea mefuta e fapaneng ea libaktheria tsa mala ho feta lijo tsa limela (,).

Liphuputso tse 'maloa li bontšitse hore lijo tse jeoang ke batho ba sa jeng nama li ka thusa gut microbiota. Sena se ka bakoa ke li-fiber tsa tsona tse phahameng.

Phuputso e 'ngoe e nyane e fumane hore ho ja lijo tsa batho ba sa jeng nama ho lebisitse maemong a fokotsehileng a libaktheria tse bakang mafu bathong ba batenya, hammoho le boima bo fokotsehileng, ho ruruha le maemo a k'holeseterole ().

Phuputso e 'ngoe e fumane hore lijo tsa batho ba sa jeng nama li theola haholo libaktheria tse bakang mafu, joalo ka E. coli ().

Leha ho le joalo, ha ho hlake hore na melemo ea phepo ea batho ba sa jeng nama ka maleng a microbiota e mpa e le ka lebaka la khaello ea ho ja nama. Hape, batho ba jang limela ba tloaetse ho phela bophelo bo phetseng hantle ho feta li-omnivores.

Lijo tsa limela tsa meroho le vegan li ka ntlafatsa microbiota. Leha ho le joalo, ha ho hlake hore na litholoana tse ntle tse amanang le lijo tsena li ka bakoa ke khaello ea ho ja nama.

9. Ja Lijo Tse Ruileng Polyphenols

Polyphenols ke metsoako ea limela e nang le melemo e mengata ea bophelo bo botle, ho kenyeletsoa phokotso ea khatello ea mali, ho ruruha, maemo a k'holeseterole le khatello ea mali ().

Polyphenols e ke ke ea lula e silisoa ke lisele tsa motho. Kaha ha li kenngoe hantle, boholo ba tsona li ea kolone, moo li ka silisoang ke mala a baktheria (,).

Mehloli e metle ea li-polyphenol e kenyelletsa:

• Cocoa le chokolete e lefifi
• veine e khubelu
• Letlalo la morara
• Tee e tala
• Lialmonde
• Liieee
• Blueberries
• Broccoli

Polyphenols ho tsoa cocoa e ka eketsa palo ea Bifidobacteria le lactobacilli bathong, ekasitana le ho fokotsa bongata ba Clostridia.

Ntle le moo, liphetoho tsena ho microbiota li amahanngoa le maemo a tlase a triglycerides le protheine ea C-e sebetsang, letšoao la ho ruruha ().

Li-polyphenols tsa veine e khubelu li na le litlamorao tse tšoanang ().

Polyphenols e ke ke ea siloa hantle ka lisele tsa motho, empa li robehile hantle ke gut microbiota. Li kanna tsa ntlafatsa litholoana tsa bophelo bo botle tse amanang le lefu la pelo le ho ruruha.

10. Nka Probiotic Supplement

Li-probiotic ke likokoana-hloko tse phelang, hangata libaktheria, tse fanang ka molemo o itseng oa bophelo bo botle ha li jeoa.

Li-probiotic ha li hlophise mala ka ho sa feleng maemong a mangata. Leha ho le joalo, li ka thusa bophelo ba hau ka ho fetola sebopeho sa microbiota le ho tšehetsa metabolism ea hau ().

Tlhahlobo ea lithuto tse supileng e fumane hore li-probiotic ha li na phello e kholo ho sebopeho sa microbiota sa batho ba phetseng hantle. Leha ho le joalo, ho na le bopaki bo bong bo bontšang hore li-probiotic li ka ntlafatsa mala a microbiota maloetseng a itseng ().

Tlhahlobo ea lithuto tse 63 e fumane bopaki bo tsoakaneng mabapi le matla a li-probiotic ho fetoleng microbiota. Leha ho le joalo, litlamorao tsa bona tse matlahali li bonahala li khutlisetsa microbiota maemong a phetseng hantle kamora ho sekisetsoa ().

Liphuputso tse ling hape li bonts'itse hore li-probiotic ha li na phello e kholo ho balanse e akaretsang ea mala a batho ba phetseng hantle.

Leha ho le joalo, liphuputso tse ling li bonts'itse hore li-probiotic li ka ntlafatsa hore na libaktheria tse ling li sebetsa joang, hammoho le mefuta ea lik'hemik'hale tseo li li hlahisang ().

Li-probiotic ha li fetole haholo sebopeho sa microbiota ho batho ba phetseng hantle. Leha ho le joalo, ho batho ba kulang, ba ka ntlafatsa ts'ebetso ea microbiota mme ba thusa ho khutlisetsa microbiota bophelo bo botle.

Nka Molaetsa oa Lapeng

Matšoao a hau a mala a bohlokoa haholo likarolong tse ngata tsa bophelo bo botle.

Liphuputso tse ngata joale li bonts'itse hore microbiota e senyehileng e ka lebisa ho mafu a mangata a sa foleng.

Tsela e molemohali ea ho boloka microbiota e phetseng hantle ke ho ja lijo tse ncha tse felletseng, haholo-holo ho tsoa mehloling ea limela joalo ka litholoana, meroho, linaoa, linaoa le lithollo.