I-Bifidobacteria iyiqembu lamagciwane abizwa ngokuthi ama-probiotics avame ukuhlala emathunjini nasesiswini. Lokhu kusiza umzimba wenze imisebenzi ebalulekile njengokugaya ukudla futhi kugweme amagciwane ayingozi. Nokho, kunemikhiqizo eminingi ethi ine-bifidus eminingi kuneminye. Ingabe lokhu kuyadingeka?
Olunye uhlobo, olubizwa ngokuthi i-Bifidobacterium bifidum (B. bifidum), zithole ukunakwa okuningi kwabezindaba njengokungaba nenzuzo empilweni. Ingabe ikhona imiphumela yangempela emihle yezempilo ngokudla leli gciwane? Futhi, ingabe iphephile ukusetshenziswa ngabantu?
Kuyini lokhu?
I-Bfiidus iwuhlobo lwebhaktheriya ezuzisayo eyaziwa nangokuthi i-Bifidobacterium. Kuwuhlobo lwe-probiotic esizoluthola ekudleni okuvutshiwe okufana neyogathi. Lesi sithako singase siqaphele ngegama elithi Bifidus regularis, okuyigama lokuhweba elibhaliswe inkampani ye-Danone iyogathi ngomugqa wayo we-Activia wama-yogurts.
Kodwa njengama-probiotics amaningi, i-bifidus iseyingxenye yemvelo ye-microflora ohlelweni lokugayeka kokudla okunempilo, kanye nangaphakathi nakwezinye izingxenye zomzimba. Ukudla iyogathi noma okunye ukudla okuqukethe leli gciwane kungasiza ukuthuthukisa impilo ngaphakathi nangaphandle. Njengohlobo lwama-probiotics, kukholakala ukuthi lusiza:
- Lawula uhlelo lokugaya ukudla
- Thuthukisa izimpawu ze-irritable bowel syndrome
- Khulisa amasosha omzimba
- ukukhuthaza ukulahlekelwa isisindo
- Thuthukisa ukungabekezelelani kokudla
Ukudla nge-bifidus
Njengamanye amagciwane angama-probiotic, i-B. bifidum ingakhiqizwa ngaphandle komzimba futhi ithathwe ngomlomo. Ukudla okuthile kugcwele kuwo, okuhlanganisa:
- Iyogathi enamasiko angeziwe
- I-Kefir, isiphuzo sobisi olubilile
- Ubisi
- Ukudla okubilile okuhlanganisa i-kimchi, tempeh, miso, namakhukhamba
- Izinsafu
- amawayini athile
- I-Sauerkraut
- isinkwa esimuncu
- amanye amaviniga
Abakhiqizi bathengisa amaphilisi e-B. bifidum ongawaphuza ngomlomo. Izinga lale mikhiqizo lingahluka kakhulu, futhi kubalulekile ukuhlola ukuthi usitholaphi isithasiselo sakho.
Ukunakekelwa okukhethekile kufanele kuthathwe ngezithako ze-probiotic eziqandisiwe. Nokho, zingasetshenziswa, “ukukhathazeka ukuthi ziwohloka ngokushesha lapho zichayeka kumswakama futhi ngenxa yalokho zingase zingahlali zizinzile isikhathi eside, naphezu kokukhangisa.
Uma sifuna ukudla okuphelele okuqukethe i-Bifidobacterium, sizokhetha amayogathi aphilayo, afunzwa utshani uma kungenzeka. Singazama futhi i-kombucha (itiye elivutshiwe), kodwa kufanele uqaphele ngosayizi wokuphakela, njengoba izinhlobo eziningi zingaqukatha inani elifanele likashukela.
I-Kefir, umkhiqizo wobisi oluvutshiwe oyisiphambano phakathi kweyogathi nobisi, ingaba yisinqumo esihle sokudla kwasekuseni. Okunye ukudla okuphelele kufaka imifino evutshiwe njenge-sauerkraut, ukhukhamba, i-kimchi, kanye nokhilimu omuncu, ibhotela, i-miso, ne-apula cider uviniga.
Izinzuzo
Uma sicabanga ukwengeza i-bifidus ekudleni kwansuku zonke, kunezinzuzo ezithile okufanele siqale ngazo.
Kuqinisa amasosha omzimba
Ucwaningo oluningana luphakamisa ukuthi impilo yamathumbu kusukela ebuntwaneni ingase ibambe iqhaza ekuvimbeleni izimo ezihlobene nempilo kanye nezici eziyingozi kamuva ekuphileni. Ucwaningo luxhumanise ukuphazamiseka kwe-gut bacteria (noma i-microbiome) nenqwaba yezifo, okuhlanganisa izifo ezizimele ezifana nesifo se-celiac nesifo sikashukela sohlobo loku-1, i-metabolic syndrome, i-allergies, isifuba somoya, nesifo samathumbu esivuvukalayo.
Izinhlobonhlobo zezinto ezingaba nomthelela empilweni yamathumbu. Amabhaktheriya anempilo angenye yalezi zici ezinomthelela eziye zasungulwa ukuze zisekele impilo yamathumbu, zithuthukise ukusebenza kokuzivikela komzimba, futhi mhlawumbe zehlise ingozi yezifo ezithile. Abacwaningi bakholelwa ukuthi amandla okuvikela e-bifidobacteria ngokumelene nezifo zeminyaka yokuqala yokuphila ahlanganisa ukusebenza ngokuvuselela okuqondile komzimba kanye ne-acidification yemvelo yamathumbu ngokukhiqizwa kwama-fatty chain acids kanye ne-lactate.
Nakekela uhlelo lokugaya ukudla
Ama-probiotics aziwa ngokusiza ukuqeda ukuqunjelwa.Olunye ucwaningo lwathola ukuthi i-bifidus ithuthukisa ukujwayela kwamathumbu kubantu abadala, abavame ukuqunjelwa.
Ngakolunye uhlangothi, lapho sithatha ama-antibiotics, singaba nesifo sohudo. Ama-antibiotic awakhethi phakathi kwamagciwane amahle namabhaktheriya amabi. I-Bifidus ikhonjiswe ukuvimbela isifo sohudo esibangelwa ama-antibiotics. Sizokwenza isiqiniseko sokuwaphuza okungenani amahora amabili ngaphambi noma ngemuva kokuthatha ama-antibiotic.
Ukwengeza, i-bifidus namanye ama-probiotics angasiza ekuvimbeleni isifo sohudo sabahambi. Lolu hlobo lohudo ngokuvamile luwumphumela wokudla ukudla okungcolile noma ukuchayeka kumagciwane akwamanye amazwe, ngokuvamile emazweni asathuthuka.
Ilwa ne-irritable bowel syndrome
Enye inkolelo-mbono iphakamisa ukuthi i-bowel syndrome ecasulayo iwumphumela wokuphazamiseka kwamagciwane amathumbu anempilo. Olunye ucwaningo lubonisa ukuthi i-bifidus ingasiza ekuthuthukiseni imvamisa yokunyakaza kwamathumbu futhi inciphise ukungakhululeki okuphelele kubantu abane-bowel syndrome ecasulayo abathola izimpawu ezinjengokuqunjelwa.
Usizo lokulahlekelwa isisindo
I-gut microbiota ayigcini nje indima ekusetshenzisweni kwe-metabolism kanye nokugcinwa kwamafutha, kodwa futhi ithonya ukusutha, umuzwa wokugcwala ngemva kokudla.
Isayensi iphinde ibonise ukuthi ama-probiotics angasiza ekunciphiseni ingozi yokukhuluphala. Ngokudla lolu hlobo lokudla, ukusutha kanye nokusetshenziswa kwemikhiqizo enempilo kuyanda.
ivimbela i-eczema
Ucwaningo oluningi luye lwabonisa ukuthi ukusetshenziswa kwama-probiotics aqukethe izinhlobo ze-Bifidobacterium ezinikezwa umama ngesikhathi sokukhulelwa nokuncelisa, kanye nezinsana, kungavimbela i-eczema ezinganeni nasezinganeni.
Uma kuziwa ekwelapheni i-eczema, ukusetshenziswa okunenzuzo kwama-probiotics kuyaxutshwa, futhi ucwaningo olwengeziwe luyadingeka ukuze kutholwe izinzuzo. Ngaphambi kokunikeza ingane noma yisiphi isithasiselo, kufanele sihlale sibonana nodokotela kuqala.
Umthamo wansuku zonke
Ochwepheshe basikisela umthamo Izigidigidi eziyi-10 kuye kwezingama-20 ezakha amakholoni ngosuku abadala kanye namayunithi ayizigidi eziyizinkulungwane ezi-5 kuya kweziyi-10 ngosuku zezingane. Okusho ukuthi, isiqukathi seyogathi yomkhiqizo we-Activia siqukethe amayunithi okwakha amakholoni ayizigidi eziyizinkulungwane ezingu-5 kuya kwezingu-10 ngokuphakelwa ngakunye.
Kufanele sithathe ama-probiotics njalo ukuze siqinise amakoloni amagciwane emzimbeni futhi sibasize baqede kancane kancane amagciwane ayingozi kanye nokukhula kwemvubelo epheshaneni. Sekuvele kunezigidigidi zama-probiotics ngaphakathi kwamathumbu, kuhlanganise ne-bifidus, ngakho-ke ingozi yokuthatha kakhulu iphansi kubantu abaningi.
Sizokwenza isiqiniseko sokugcina isengezo esilinganisweni esilawulwa yizinga lokushisa esidingwa umenzi. Lokhu kuncike ekutheni sithatha amaphilisi e-probiotic noma iyogathi.
Imiphumela emibi
Ngokuvamile, i-bifidus iphephile kuwo wonke umuntu, kuhlanganise nezingane kanye nezingane. Abantu okungafanele bayithathe bahlanganisa:
- Abantu abanamasosha omzimba asengozini
- Abantu abane- short bowel syndrome
- Izingane ezizalwe ngaphambi kwesikhathi
Khumbula ukuthi, njenganoma yisiphi isithasiselo, ama-probiotics awadingi ukuhlolwa okubanzi kokuphepha noma ukugunyazwa ngaphambi kokuthengisa. Ama-probiotics angabangela igesi ngezikhathi ezithile. Kunconywa ukubonana nodokotela ngokushesha uma othile enobuhlungu obukhulu besisu noma indle engavamile ngemva kokuthatha i-probiotic enjalo.