Libaktheria tsena tse nyenyane li sebelisana le setho se seng le se seng le tsamaiso, ho akarelletsa le boko, tsamaiso ea 'mele ea ho itšireletsa mafung le ea li-hormone, e susumetsa polelo ea liphatsa tsa lefutso, haholo-holo e khethollang bophelo ba rona, ponahalo esita le khetho ea lijo. Ho boloka microbiome e phetseng hantle ho bohlokoa bakeng sa thibelo le kalafo ea mathata a teng a bophelo bo botle - lefu la mala, botenya, ho itšireletsa mafung, maikutlo a lijo, mathata a lihormone, boima bo feteletseng, tšoaetso, khatello ea maikutlo, autism, le tse ling tse ngata. Sehloohong sena Julia Maltseva, setsebi sa phepo e nepahetseng, setsebi sa phepo e nepahetseng, mongoli le mohlophisi oa seboka sa microbiome, se tla bua ka hore na khetho ea lijo e ama microbiota ea mala, ka hona bophelo ba rona bo botle.
The microbiome le bophelo bo botle ba nako e telele
Mokhoa oa ho ja o na le tšusumetso e kholo ho boemeli ba likokoana-hloko ka maleng. Hase lijo tsohle tse jeoang ke rona tse loketseng mosebetsi oa bohlokoa le katleho ea libaktheria tse "ntle". Li fepa ka likhoele tse khethehileng tsa semela tse bitsoang prebiotics. Li-prebiotics ke likarolo tsa lijo tsa limela tse sa khoneng ho jeoa ke 'mele oa motho, tse khethang ho hlohlelletsa kholo le ho eketsa ts'ebetso ea mefuta e meng ea likokoana-hloko (haholo-holo lactobacilli le bifidobacteria), tse nang le phello e molemo bophelong bo botle. Li-prebiotic fibers ha li robehe karolong e ka holimo ea mala, empa ho e-na le hoo li fihla ka mpeng, moo li lomosoang ke likokoana-hloko ho etsa li-short-chain fatty acids (SCFAs), tse etsang mesebetsi e fapaneng ea bophelo bo botle, ho tloha ho boloka pH ea mala. ho thibela kholo ea lisele tsa mofetše. Li-prebiotics li fumanoa feela lijong tse itseng tsa limela. Tse ngata tsa tsona li ka eiee, konofolo, motso oa chicory, asparagus, artichokes, libanana tse tala, bran ea koro, legumes, monokotsoai. Li-SCFA tse entsoeng ho tsoa ho tsona li thusa ho fokotsa maemo a k'holeseterole maling, likotsi tsa lefu la pelo le methapo ea mali. Ho latela liphuputso, ho fetohela lijong tse nang le li-prebiotics ho ekelitse karolo ea libaktheria tse molemo. Ho ja haholo lijo tsa liphoofolo ho eketsa boteng ba likokoana-hloko tse hanyetsanang le bile tse tlatsetsang ho nts'etsopele ea lefu le sa foleng la mala le kankere ea sebete. Ka nako e ts'oanang, karolo ea libaktheria tse molemo e fokotseha.
Karolo e phahameng ea mafura a mafura e fokotsa haholo mefuta-futa ea libaktheria, e leng letšoao la microbiome e phetseng hantle. Ntle le ho fumana kalafo eo ba e ratang ka mokhoa oa li-prebiotics, libaktheria ha li khone ho kopanya palo e hlokahalang ea SCFA, e lebisang lits'ebetsong tse sa foleng tsa 'mele.
Phuputso e 'ngoe ea morao-rao e phatlalalitsoeng ka 2017 e bapisa mala a microbiome a batho ba neng ba latela mekhoa e fapaneng ea lijo - vegan, ovo-lacto-vegetarian le lijo tsa setso. Li-Vegans le tsona li fumanoe li na le libaktheria tse ngata tse hlahisang li-SCFA, tse bolokang lisele tse ka har'a tšilo ea lijo li phetse hantle. Ntle le moo, li-vegans le batho ba jang meroho ba ne ba e-na le li-biomarker tse tlase ka ho fetesisa, athe li-omnivores li ne li e-na le tse phahameng ka ho fetisisa. Ho latela liphetho, bo-rasaense ba ile ba etsa qeto ea hore tšebeliso ea lihlahisoa tse ngata tsa liphoofolo e bonahala ka boemo ba likokoana-hloko, e leng se ka lebisang lits'ebetsong tsa ho ruruha le mathata a metabolic a kang botenya, ho hanyetsa insulin le lefu la pelo.
Ka hona, lijo tse fokolang ka har'a likhoele tsa limela li khothaletsa kholo ea limela tsa baktheria ea pathogenic mme li eketsa kotsi ea ho kenella ha mala, kotsi ea mathata a mitochondrial, hammoho le mathata a sesole sa 'mele le nts'etsopele ea ts'ebetso ea ho ruruha.
Liqeto tsa mantlha:
- eketsa li-prebiotics lijong tsa hau. Ho latela likhothaletso tsa WHO, tloaelo ea prebiotic fiber ke 25-35 g / letsatsi.
- fokotsa palo ea lihlahisoa tsa liphoofolo ho 10% ea lijo tsa letsatsi le letsatsi tsa lik'halori.
- haeba u e-s'o be meroho, joale pele u pheha, tlosa mafura a mangata ho tloha nama, tlosa letlalo ho likhoho; tlosa mafura a hlahang nakong ya ho pheha.
Microbiome le boima ba 'mele
Ho na le lihlopha tse peli tse kholo ka ho fetisisa tsa libaktheria - Firmicutes le Bacteroidetes, tse etsang karolo ea 90 lekholong ea libaktheria tsohle tse ka har'a microflora ea mala. Karolelano ea lihlopha tsena ke letšoao la selelekela sa boima bo feteletseng. Li-Firmicutes li molemo ho ntša lik'hilojule ho tsoa lijong ho feta Bacteroidetes, ho laola polelo ea liphatsa tsa lefutso tse ikarabellang bakeng sa metabolism, ho theha boemo boo 'mele o bolokang lik'hilojule, e leng se lebisang ho boima ba' mele. Libaktheria tsa sehlopha sa Bacteroidetes li ikhetha ka ho senyeha ha likhoele tsa limela le starch, ha Firmicutes e khetha lihlahisoa tsa liphoofolo. Hoa thahasellisa hore baahi ba linaha tsa Afrika, ho fapana le lefats'e la Bophirimela, ha e le hantle ha ba tsebe bothata ba botenya kapa boima bo feteletseng. Phuputso e 'ngoe e tsebahalang ea bo-rasaense ba Harvard e hatisitsoeng ka 2010 e ile ea sheba phello ea lijo tsa bana ba tsoang mahaeng a Afrika mabapi le sebopeho sa microflora ea mala. Bo-rasaense ba entse qeto ea hore microflora ea baemeli ba sechaba sa Bophirimela e laoloa ke Firmicutes, athe microflora ea baahi ba linaha tsa Afrika e laoloa ke Bacteroidetes. Karo-karolelano ena e phetseng hantle ea baktheria ho Maafrika e khethoa ke lijo tse nang le fiber e ngata ea limela, ha ho na tsoekere e ekelitsoeng, ha ho mafura a trans, le ha ho na kapa ho fokola ha lihlahisoa tsa liphoofolo. Thutong e ka holimo, khopolo-taba ena e ile ea tiisoa hape: Li-vegans li na le karolelano e ntle ka ho fetisisa ea libaktheria tsa Bacteroidetes / Firmicutes ho boloka boima bo nepahetseng.
Liqeto tsa mantlha:
- Le hoja ho se na karo-karolelano e loketseng e lekanang le bophelo bo botle bo botle, hoa tsebahala hore bongata bo bongata ba Firmicutes bo amanang le Bacteroidetes ka har'a microflora ea mala bo amana ka ho toba le maemo a phahameng a ho ruruha le botenya bo boholo.
- Ho kenyelletsa likhoele tsa meroho lijong le ho fokotsa karolo ea lihlahisoa tsa liphoofolo ho kenya letsoho phetohong ea karo-karolelano ea lihlopha tse fapaneng tsa libaktheria ka har'a microflora ea mala.
Microbiome le boitšoaro ba ho ja
Karolo ea microflora ea mala ho laola mokhoa oa ho ja e kile ea khelloa fatše. Boikutlo ba ho khora le ho khotsofatsoa ke lijo ha bo khethoe feela ke bongata ba eona le likahare tsa khalori!
Ho thehiloe hore li-SCFAs li thehiloe nakong ea ho belisoa ha li-prebiotic fibers ke libaktheria li kenya tšebetsong tlhahiso ea peptide e hatellang takatso ea lijo. Kahoo, palo e lekaneng ea li-prebiotics e tla khotsofatsa uena le microbiome ea hau. Ho sa tsoa fumanoa hore E. coli e ntša lintho tse amang tlhahiso ea lihomone tse thibelang mosebetsi oa tsamaiso ea lijo le boikutlo ba tlala. E. coli ha e sokele bophelo le bophelo bo botle haeba e le ka har'a mefuta e tloaelehileng. Bakeng sa boemeli bo nepahetseng ba E. coli, li-acid tse mafura tse hlahisoang ke libaktheria tse ling le tsona lia hlokahala. Liqeto tsa mantlha:
- Lijo tse nang le li-prebiotic fiber li ntlafatsa taolo ea lihormone tsa tlala le ho khora.
Microbiome le anti-inflammatory effect
Joalokaha bo-rasaense ba hlokomela, microflora ea baktheria e eketsa ho fumaneha ha li-polyphenols tse fapaneng - sehlopha se khethehileng sa lintho tse thibelang ho ruruha le li-antioxidant tse fumanehang lijong tsa limela. Ho fapana le likhoele tsa lijo tse phetseng hantle, metsoako e chefo, ea kankere kapa ea atherogenic e thehoa ho tsoa ho li-amino acid tse etsahalang nakong ea ho senyeha ha liprotheine tsa lijo tsa tlhaho ea liphoofolo tlas'a tšusumetso ea colon microflora. Leha ho le joalo, tšusumetso ea bona e mpe e fokotsoa ke ho ja lijo tse lekaneng tsa fiber le starch e hanyetsanang, e teng ka litapole, raese, oatmeal le lijo tse ling tsa limela. Ho latela Alexey Moskalev, Setsebi sa baeloji sa Serussia, ngaka ea saense ea baeloji, moprofesa oa Russian Academy of Sciences, sena se bakoa ke taba ea hore likhoele li eketsa lebelo la ho feta ha masala a lijo ka maleng a maholo, li fetola mosebetsi oa microflora ho tsona, 'me li kenya letsoho boholo ba karolo ea mefuta ea microflora e silang lik'habohaedreite ho feta mefuta e senyang haholo-holo liprotheine. Ka lebaka leo, monyetla oa ho senya DNA ea lisele tsa lerako la mala, ho senyeha ha hlahala le mekhoa ea ho ruruha e fokotsehile. Liprotheine tsa nama tse khubelu li na le tšekamelo ea ho bola ka ho thehoa ha metsoako e kotsi ea sulfide, ammonia le carcinogenic ho feta liprotheine tsa tlhapi. Liprotheine tsa lebese li boetse li fana ka ammonia e ngata. Ka lehlakoreng le leng, liprotheine tsa meroho, tseo limela tsa linaoa li ruileng ho tsona, haholo-holo, li eketsa palo ea li-bifidobacteria tse molemo le lactobacilli, kahoo li susumetsa ho thehoa ha li-SCFA tsa bohlokoa joalo. Liqeto tsa mantlha:
- Ho molemo ho fokotsa lihlahisoa tsa liphoofolo lijong. Ka mohlala, bakeng sa matsatsi a 1-2 ka beke, qhelela lihlahisoa tsohle tsa liphoofolo lijong. Sebelisa mehloli ea meroho ea protheine.
Li-Microbiome le Antioxidants
Ho sireletsa khahlanong le li-radicals tsa mahala, limela tse ling li hlahisa li-flavonoids, sehlopha sa limela tsa polyphenols tseo e leng li-antioxidants tsa bohlokoa lijong tsa batho. Sephetho se molemo sa li-antioxidants ho fokotsa kotsi ea lefu la pelo, lefu la ho fokola ha masapo, kankere le lefu la tsoekere, hammoho le thibelo ea maemo a neurodegenerative e se e ithutoa. Liphuputso tse ngata li bontšitse hore ho kenyelletsa polyphenols lijong ho lebisa phokotsong e kholo ea matšoao a khatello ea oxidative.
Li-polyphenols li bontšitsoe ho eketsa palo ea bifidus le lactobacilli ka har'a microflora ea mala, ha li ntse li fokotsa palo ea libaktheria tse ka bang kotsi tsa Clostridial. Liqeto tsa mantlha:
- ho eketsoa ha mehloli ea tlhaho ea polyphenols - litholoana, meroho, kofi, tee le cocoa - ho kenya letsoho ho thehoeng ha microbot e phetseng hantle.
Khetho ea Mongoli
Lijo tsa meroho li molemo ho fokotsa kotsi ea mafu a mangata le ho boloka bophelo bo bolelele bo mafolofolo. Liphuputso tse ka holimo li tiisa hore karolo ea bohlokoa ho sena ke ea microflora, eo sebopeho sa eona se entsoeng ke khetho ea rona ea lijo. Ho ja lijo tse nang le limela tse ngata tse nang le li-prebiotic fiber ho ka thusa ho eketsa bongata ba mefuta e mengata e molemo ea microflora e thusang ho fokotsa boima ba 'mele bo feteletseng, ho thibela maloetse a sa foleng le ho fokotsa botsofali. Ho ithuta ho eketsehileng ka lefats'e la libaktheria, ikopanye le Seboka sa Pele sa Russia, se tla tšoaroa ka la 24-30 September. Sebokeng, u tla kopana le litsebi tse fetang 30 tse tsoang lefats'eng lohle - lingaka, litsebi tsa phepo e nepahetseng, litsebi tsa lefutso tse tla bua ka karolo e tsotehang ea libaktheria tse nyenyane ho boloka bophelo bo botle!