Hoʻopili kēia mau bacteria liʻiliʻi me kēlā me kēia okana a me nā ʻōnaehana, me ka lolo, ka immune a me ka hormonal system, e hoʻoikaika i ka hōʻike ʻana o nā genes, e hoʻoholo nui ana i ko mākou olakino, helehelena a me nā makemake meaʻai. He mea nui ka mālama ʻana i kahi microbiome olakino no ka pale ʻana a me ka mālama ʻana i nā pilikia olakino - ka maʻi ʻōpū, ka momona, ka autoimmunity, nā meaʻai, nā maʻi hormonal, ke kaumaha nui, nā maʻi, ke kaumaha, ka autism, a me nā mea ʻē aʻe he nui. Ma keia 'atikala ʻO Julia Maltseva, meaʻai meaʻai, meaʻai meaʻai hana, mea kākau a me ka mea hoʻonohonoho o ka microbiome conference, e kamaʻilio e pili ana i ka hopena o nā koho meaʻai i ka microbiota intestinal, a no laila ko mākou olakino.

ʻO ka microbiome a me ke ola lōʻihi

ʻO ke ʻano meaʻai ka mea nui loa i ka hōʻike microbial i loko o ka ʻōpū. ʻAʻole kūpono nā meaʻai a pau i ʻai ʻia e mākou no ka hana koʻikoʻi a me ka pōmaikaʻi o ka "maikaʻi" bacteria. ʻAi lākou i nā mea kanu kūikawā i kapa ʻia he prebiotics. ʻO nā prebiotics nā ʻāpana o nā meaʻai mea kanu ʻaʻole hiki ke hoʻoheheʻe ʻia e ke kino o ke kanaka, kahi e hoʻoulu ai i ka ulu a hoʻonui i ka hana o kekahi mau ʻano microorganisms (ka nui o ka lactobacilli a me ka bifidobacteria), he hopena maikaʻi i ke olakino. ʻAʻole i wāwahi ʻia nā fila prebiotic ma ka ʻōpū o ka ʻōpū o luna, akā hiki i ka ʻōpū, kahi i hoʻomoʻa ʻia e nā microorganism e hana i nā ʻakika momona pōkole (SCFA), e hana ana i nā ʻano hana hoʻoikaika olakino, mai ka mālama ʻana i ka pH intestinal. i ke keakea i ka ulu ana o na ma'i ma'i. Loaʻa nā prebiotics i kekahi mau meaʻai mea kanu. ʻO ka hapa nui o lākou i loko o nā aniani, kālika, chicory root, asparagus, artichokes, maiʻa ʻōmaʻomaʻo, bran palaoa, legumes, hua. ʻO nā SCFA i hoʻokumu ʻia mai lākou e kōkua i ka hōʻemi ʻana i ke kiʻekiʻe o ka cholesterol koko, nā pilikia o nā maʻi cardiovascular a me nā maʻi ʻōpū. Wahi a nā haʻawina, ʻo ka hoʻololi ʻana i kahi meaʻai waiwai i nā prebiotics ua hoʻonui i ka nui o nā hua bacteria maikaʻi. ʻO ka ʻai nui ʻana i nā meaʻai holoholona e hoʻonui ai i ka loaʻa ʻana o nā microorganisms kūpaʻa i ka bile e kōkua i ka hoʻomohala ʻana i ka maʻi ʻeha ʻeha a me ka maʻi maʻi ate. I ka manawa like, e emi ana ka hapa o ka bacteria pono.  

ʻO ka ʻāpana kiʻekiʻe o ka momona momona e hōʻemi nui i ka ʻokoʻa bacteria, kahi hōʻailona o kahi microbiome olakino. Me ka loaʻa ʻole o kā lākou meaʻai punahele ma ke ʻano o ka prebiotics, ʻaʻole hiki i ka bacteria ke synthesize i ka nui o ka SCFA i koi ʻia, kahi e alakaʻi ai i nā kaʻina inflammatory mau i ke kino.

Hoʻokahi noiʻi hou i paʻi ʻia ma 2017 i hoʻohālikelike i ka microbiome ʻōpū o ka poʻe i hahai i nā ʻano meaʻai like ʻole - vegan, ovo-lacto-vegetarian a me nā meaʻai kuʻuna. Ua ʻike ʻia ʻo Vegans i ka nui o nā huakini e hoʻopuka ai i nā SCFA, e mālama pono ana i nā cell i loko o ka digestive tract. Eia kekahi, ua loaʻa i nā vegans a me nā meaʻai meaʻai nā biomarkers inflammatory haʻahaʻa, aʻo nā omnivores ka mea kiʻekiʻe loa. Ma muli o nā hopena, ua hoʻoholo nā ʻepekema ʻo ka ʻai ʻana o nā huahana holoholona nui i hōʻike ʻia i ka ʻike microbial, hiki ke alakaʻi i nā kaʻina inflammatory a me nā maʻi metabolic e like me ka momona, ka insulin resistance a me ka maʻi cardiovascular.

No laila, ʻo ka meaʻai haʻahaʻa i nā fibers mea kanu e hoʻoikaika i ka ulu ʻana o ka flora bacterial pathogenic a hoʻonui i ka pilikia o ka piʻi ʻana o ka intestinal permeability, ka pilikia o nā maʻi mitochondrial, a me nā maʻi o ka ʻōnaehana pale a me ka hoʻomohala ʻana o ka hana inflammatory.  

Nā hopena nui:   

• hoʻohui i nā prebiotics i kāu ʻai. Wahi a nā ʻōlelo aʻoaʻo o WHO, ʻo ka maʻamau o ka fiber prebiotic he 25-35 g / lā.
• e kaupalena i ka nui o nā huahana holoholona i ka 10% o ka ʻai calorie i kēlā me kēia lā.
• inā ʻaʻole ʻoe he meaʻai meaʻai, a laila ma mua o ka kuke ʻana, e wehe i ka momona nui mai ka ʻiʻo, e wehe i ka ʻili mai ka moa; wehe i ka momona i hana ʻia i ka wā kuke. 

Microbiome a me ke kaumaha

ʻElua mau pūʻulu bacteria nui loa - Firmicutes a me Bacteroidetes, ʻo ia ka helu o ka 90% o nā bacteria a pau i loko o ka microflora intestinal. ʻO ka lakio o kēia mau pūʻulu he hōʻailona o ka predisposition i ke kaumaha nui. ʻOi aku ka maikaʻi o Firmicutes i ka lawe ʻana i nā calorie mai ka meaʻai ma mua o Bacteroidetes, e kāohi ana i ka hōʻike ʻana o nā genes e pili ana i ka metabolism, e hana ana i kahi hiʻohiʻona e mālama ai ke kino i nā calorie, e alakaʻi ana i ka loaʻa kaumaha. ʻO ka bacteria o ka hui Bacteroidetes ka mea kūikawā i ka wāwahiʻana i nā mea kanu a me ka starch, aʻo ka Firmicutes makemake i nā huahana holoholona. He mea hoihoi ia ka heluna kanaka o nā ʻāina ʻApelika, ʻaʻole like me ka honua Komohana, ma ke kumu ʻaʻole i kamaʻāina i ka pilikia o ka momona a i ʻole ke kaumaha. ʻO kahi noiʻi kaulana e nā ʻepekema Harvard i paʻi ʻia ma 2010 i nānā i ka hopena o ka ʻai ʻana o nā keiki mai ke kuaʻāina ʻo ʻApelika i ka haku ʻana o ka microflora intestinal. Ua hoʻoholo ka poʻe ʻepekema ʻo ka microflora o nā ʻelele o ke kaiāulu Komohana e hoʻomalu ʻia e Firmicutes, aʻo ka microflora o ka poʻe noho o nā ʻāina ʻApelika i hoʻomalu ʻia e Bacteroidetes. Hoʻoholo ʻia kēia ratio olakino o ka bacteria ma ʻApelika e ka meaʻai e loaʻa ana i nā meaʻai momona i ka fiber mea kanu, ʻaʻohe kō i hoʻohui ʻia, ʻaʻohe momona trans, a ʻaʻohe hōʻike liʻiliʻi o nā huahana holoholona. Ma ke aʻo ʻana ma luna, ua hōʻoia hou ʻia kēia kuhiakau: Loaʻa i nā Vegan ka lākiō maikaʻi loa o Bacteroidetes / Firmicutes bacteria e mālama i ke kaumaha maikaʻi loa. 

Nā hopena nui: 

• ʻOiai ʻaʻohe ratio kūpono e like me ke olakino maikaʻi loa, ua ʻike ʻia ʻo kahi kiʻekiʻe o Firmicutes e pili ana iā Bacteroidetes i loko o ka microflora gut e pili pono ana me nā pae kiʻekiʻe o ka mumū a me ka momona nui.
• ʻO ka hoʻohui ʻana i nā fibers meaʻai i ka meaʻai a me ka hoʻopaʻa ʻana i ka nui o nā huahana holoholona e hoʻololi i ka ratio o nā hui like ʻole o ka bacteria i ka microflora intestinal.

Microbiome a me ka ʻai ʻana

Ua hoʻohaʻahaʻa mua ʻia ke kuleana o ka microflora ʻōpū i ka hoʻoponopono ʻana i ka ʻai. ʻO ka manaʻo o ka māʻona a me ka ʻoluʻolu mai ka meaʻai ʻaʻole i hoʻoholo wale ʻia e ka nui a me ka ʻike calorie!

Ua hoʻokumu ʻia ʻo SCFA i hoʻokumu ʻia i ka wā fermentation o nā mea kanu prebiotic fibers e ka bacteria e hoʻāla i ka hana ʻana o kahi peptide e kāohi ai i ka ʻai. No laila, e hoʻopiha ka nui o nā prebiotics iā ʻoe a me kāu microbiome. Ua ʻike koke ʻia ua hūnā ʻo E. coli i nā mea e pili ana i ka hana ʻana o nā hormones e kāohi i ka hana o ka ʻōnaehana digestive a me ka manaʻo o ka pōloli. ʻAʻole hoʻoweliweli ʻo E. coli i ke ola a me ke olakino inā aia i loko o ka laulā maʻamau. No ka hōʻike maikaʻi ʻana o E. coli, pono pū nā ʻakika momona i hana ʻia e nā maʻi bacteria ʻē aʻe. Nā hopena nui:

• ʻO ka meaʻai momona i ka prebiotic fiber e hoʻomaikaʻi i ka hoʻoponopono hormonal o ka pōloli a me ka māʻona. 

Microbiome a me ka hopena anti-inflammatory

E like me ka ʻike ʻana o ka poʻe ʻepekema, hoʻonui ka microflora bacteria i ka loaʻa no ka absorption o nā polyphenols like ʻole - kahi hui kūikawā o nā mea anti-inflammatory a me nā antioxidant i loko o nā meaʻai mea kanu. ʻAʻole like me nā meaʻai meaʻai olakino, hoʻokumu ʻia nā mea ʻawaʻawa, carcinogenic a i ʻole atherogenic mai nā waikawa amino i hana ʻia i ka wā o ka haki ʻana o nā protein meaʻai o nā holoholona ma lalo o ka mana o ka microflora colon. Eia naʻe, hoʻemi ʻia ko lākou hopena maikaʻi ʻole e ka lawa ʻana o ka fiber dietary a me ka starch kūpaʻa, aia i loko o ka uala, raiki, oatmeal a me nā meaʻai mea kanu ʻē aʻe. Wahi a Alexey Moskalev, Lūkini mea olaola, kauka o biological sciences, polopeka o ka Russian Academy o Sciences, keia mea ma muli o ka mea, fibers hoʻonui i ka helu o ka hele ana o ka ai koena ma o ka nui opu, hoololi i ka hana o ka microflora ia lakou iho, a kokua i ka ka nui o ka hapa o nā ʻano microflora e hoʻoheheʻe i nā kaʻapona ma mua o nā ʻano mea e wāwahi i nā protein. ʻO ka hopena, ua hōʻemi ʻia ka hopena o ka hōʻino ʻana i ka DNA o nā ʻōpū o ka paia o ka ʻōpū, ko lākou degeneration tumor a me nā kaʻina inflammatory. ʻOi aku ka maikaʻi o nā protein ʻiʻo ʻulaʻula i ka decomposition me ka hoʻokumu ʻana o nā sulfides ʻino, ammonia a me nā pūhui carcinogenic ma mua o nā protein iʻa. Hāʻawi pū nā protein waiu i ka nui o ka amonia. ʻO ka mea ʻē aʻe, ʻo nā protein meaʻai, nā legumes i waiwai i loko, ʻoi aku ka nui o ka bifidobacteria a me ka lactobacilli pono, e hoʻoulu ai i ka hoʻokumu ʻana o ia mau SCFA koʻikoʻi. Nā hopena nui:

• He mea pono e kaupalena i nā huahana holoholona i ka meaʻai. No ka laʻana, no 1-2 mau lā o ka pule e kāpae i nā huahana holoholona a pau mai ka meaʻai. E hoʻohana i nā kumu meaʻai o ka protein. 

Microbiome a me nā Antioxidants

No ka pale ʻana i nā radical manuahi, hoʻopuka kekahi mau mea kanu i nā flavonoids, kahi papa o nā polyphenols mea kanu he mau antioxidants koʻikoʻi i ka ʻai kanaka. Ua aʻo ʻia ka hopena maikaʻi o nā antioxidants i ka hōʻemi ʻana i ka pilikia o ka maʻi cardiovascular, osteoporosis, cancer a me ka maʻi diabetes, a me ka pale ʻana i nā kūlana neurodegenerative. Ua hōʻike ʻia nā haʻawina he nui i ka hoʻohui ʻana i nā polyphenols i ka meaʻai e alakaʻi i kahi hōʻemi nui i nā māka o ke kaumaha oxidative.

Ua hōʻike ʻia nā polyphenols e hoʻonui i ka nui o ka bifidus a me ka lactobacilli i loko o ka microflora intestinal, ʻoiai e hōʻemi ana i ka nui o nā maʻi bacteria Clostridial hiki ke hōʻino. Nā hopena nui:

• ʻo ka hoʻohui ʻana i nā kumu kūlohelohe o polyphenols - nā huaʻai, nā mea kanu, ke kofe, ke kī a me ka koko - kōkua i ke kūkulu ʻana i kahi microbot olakino. 

Koho a ka mea kākau

He mea maikaʻi ka ʻai meaʻai meaʻai i ka hōʻemi ʻana i ka pilikia o nā maʻi ākea ākea a mālama i ka lōʻihi o ka hana. Ua hōʻoia nā haʻawina ma luna nei he kuleana koʻikoʻi kēia i ka microflora, ka mea i hoʻokumu ʻia e kā mākou koho ʻana i ka meaʻai. ʻO ka ʻai ʻana i ka meaʻai mea kanu i loaʻa i ka fiber prebiotic hiki ke kōkua i ka hoʻonui ʻana i ka nui o nā ʻano microflora pono e kōkua i ka hōʻemi ʻana i ke kaumaha o ke kino, pale i nā maʻi maʻi a hoʻolohi i ka ʻelemakule. No ka ʻike hou aku e pili ana i ka honua o ka bacteria, e hui pū i ka ʻaha kūkā mua ma Rusia, e mālama ʻia ana ʻo Kepakemapa 24-30. Ma ka ʻaha kūkā, e hui pū ʻoe me nā poʻe loea he 30 a puni ka honua - nā kauka, nā meaʻai meaʻai, nā geneticists e kamaʻilio e pili ana i ka hana kupaianaha o ka bacteria liʻiliʻi i ka mālama ʻana i ke olakino!