Yam Koj Lub Cev Hais Txog Koj Kev Noj Qab Haus Huv

Zoo Siab

• Kev sib txuas ntawm Hormones thiab koj lub plab
• Yuav ua li cas Gut Cov Kab Mob cuam tshuam rau Koj Lub Cev
• Khwv tau tag nrho cov txiaj ntsig Probiotic nrog Qhov Rx no
• 6 Txoj hauv kev kom tau txais txiaj ntsig Probiotics los txhim kho koj txoj kev noj qab haus huv tag nrho
• Yuav ua li cas xaiv ib qho ntxiv nrog cov txiaj ntsig Probiotic tshaj plaws
• Tshuaj xyuas rau

Mus nrog koj lub siab xav yog ib qho kev xyaum zoo.

Saib, thaum nws los txog rau lub siab, nws tsis yog txhua yam hauv koj lub taub hau - nws nyob hauv koj lub plab, ib yam nkaus. Rebekah Gross, MD, kws kho mob gastroenterologist ntawm NYU Langone Medical Center hais tias "Lub hlwb cuam tshuam rau lub plab zom mov thiab rov ua dua." Qhov tseeb, kev tshawb fawb tshiab tau pom tias peb txoj hlab pas, lub plab, txoj hnyuv me, thiab txoj hnyuv tau hais loj hauv peb lub siab thiab lub cev ua haujlwm li cas thiab peb zoo siab npaum li cas. (Hais txog qhov twg, koj puas tau hnov ​​​​koj tuaj yeem xav tias koj tus kheej zoo siab dua, noj qab haus huv, thiab hluas dua?)

Steven Lamm, MD, tus kws sau ntawv hais tias "Lub plab yog pab pawg tseem ceeb ntawm lub nruab nrog cev uas peb xav tau kom pib ua tib zoo saib xyuas," Tsis muaj siab tawv, Tsis muaj yeeb koob. "Ua li ntawd yuav yog qhov zais cia txhawm rau txhim kho peb kev noj qab haus huv tag nrho."

Tag nrho cov no yog vim li cas koj yuav hnov ​​​​ntau txog cov txiaj ntsig probiotics ...

Kev sib txuas ntawm Hormones thiab koj lub plab

Yog tias nws zoo li yog tias koj lub plab qee zaum muaj lub siab ntawm nws tus kheej, qhov ntawd yog vim nws ua. Lub plab hauv ob sab hauv tsev muaj kev ywj pheej ntawm ntau pua lab tus neurons - ntau dua li tus txha caj qaum muaj - hu ua enteric paj hlwb. Nws yog qhov nyuaj thiab muaj txiaj ntsig uas cov kws tshawb fawb hais txog nws li "lub hlwb thib ob." Ntxiv nrog rau kev saib xyuas cov txheej txheem zom zaub mov, koj lub plab hauv plab yog qhov tseem ceeb ntawm koj lub cev tiv thaiv kab mob (leej twg paub?) Thiab tiv thaiv koj tawm tsam cov neeg txawv tebchaws tuaj txawv tebchaws xws li kab mob thiab kab mob. "Nws yog ib qho teeb meem tseem ceeb heev, tseem ceeb npaum li daim tawv nqaij," hais tias Michael Gershon, MD, tus sau ntawm Lub Hlwb Thib Ob thiab tus kws kho mob plab zom mov ua ntej uas tau tsim lub sijhawm.

Cov xovtooj ntawm tes hauv lub plab tseem ua rau 95 feem pua ​​ntawm serotonin hauv peb lub cev. (Qhov seem tshwm sim nyob rau hauv lub hlwb, qhov twg cov tshuaj hormones tswj kev zoo siab thiab mus ob peb vas.) Nyob rau hauv lub plab, serotonin muaj ntau yam dej num, nrog rau stimulating paj hlwb loj hlob thiab ceeb toom rau lub cev tiv thaiv kab mob. (Related: Yuav Ua Li Cas Ntsuas Cov Tshuaj Hormones Rau Lub Zog Kawg)

Ua tsaug rau serotonin, lub plab thiab lub hlwb muaj kev sib cuag nrog ib leeg. Cov tshuaj lom neeg sib tw rov qab los ntawm lub hlwb lub hauv paus paj hlwb thiab lub plab lub plab zom mov. Thaum peb ntxhov siab, ntshai, lossis ntxhov siab, peb lub hlwb ceeb toom peb lub plab, thiab peb lub plab pib churn hauv teb. Thaum peb lub plab zom zaub mov, peb lub plab ceeb toom peb lub hlwb tias muaj teeb meem txawm tias ua ntej peb pib hnov ​​cov tsos mob. Cov kws tshawb fawb xav tias peb lub siab xav tau cuam tshuam tsis zoo vim li ntawd. Gershon hais tias "Lub plab yog xa cov lus uas tuaj yeem ua rau lub hlwb ntxhov siab," Gershon hais. "Koj nyob hauv lub hlwb zoo tsuas yog koj lub plab tso cai rau koj ua."

Yuav ua li cas Gut Cov Kab Mob cuam tshuam rau Koj Lub Cev

Lwm qhov tseem ceeb-thiab qhov me me-cov neeg ua si hauv txhua qhov kev sib tham hauv lub hlwb thiab lub plab yog cov kab mob me me uas ua kab ntawm phab ntsa ntawm lub plab, hais tias tus kws kho mob plab zom mov Gianrico Farrugia, MD, tus thawj coj ntawm Mayo Clinic Center rau Tus Kheej Tshuaj. Muaj ntau pua hom kab mob hauv lub plab; Qee qhov ntawm lawv ua cov khoom muaj txiaj ntsig zoo li zom cov carbohydrates hauv cov hnyuv thiab tsim cov tshuaj tiv thaiv kab mob thiab cov vitamins, thaum lwm tus, cov kab mob puas tsuaj secrete co toxins thiab txhawb cov kab mob. (DYK muaj xws li "mircobiome noj?")

Hauv kev noj qab haus huv lub plab, cov kab mob zoo nyob deb tshaj qhov phem. Tab sis dab tsi tshwm sim hauv koj lub taub hau tuaj yeem cuam tshuam qhov sib npaug. William Chey, MD, tus xibfwb ntawm cov tshuaj sab hauv ntawm University of Michigan Medical School hais tias "Qhov teeb meem ntawm kev xav tuaj yeem pab cuam tshuam rau yam uas nyob hauv koj lub cev GI," hais tias William Chey, MD. Ua rau muaj kev ntxhov siab ntau lossis nyuaj siab lossis txhawj xeeb tuaj yeem hloov txoj kev koj lub plab cog lus thiab koj li kev tiv thaiv kab mob ua haujlwm li cas, uas nyeg tuaj yeem hloov pauv hom kab mob hauv txoj hnyuv me thiab hnyuv, nws piav qhia. Cov tsos mob tuaj yeem suav nrog mob plab, tsam plab, raws plab, lossis cem quav. (Qhov kawg tuaj yeem yog qhov teeb meem raug cai ntawm qee yam kev noj haus, xws li keto.)

Piv txwv li, chim siab plob tsis so tswj kab mob (IBS), teeb meem uas ua rau mob plab, raws plab, thiab cem quav, feem ntau nrog roj thiab tsam plab thiab qee zaum los ntawm kev ntxhov siab thiab kev nyuaj siab, tuaj yeem cuam tshuam nrog ntau dhau ntawm cov kab mob phem hauv txoj hnyuv me. Cov poj niam muaj feem cuam tshuam rau qhov no, tshwj xeeb tshaj yog tias lawv tau ntsib kev tsim txom kev sib deev lossis kev puas siab puas ntsws thaum menyuam yaus. Nws tsis paub yog tias kev ntxhov siab ua rau pom cov tsos mob lossis hloov pauv. Gross hais tias "Tab sis ob qho tib si tawm tsam ib leeg, thiab IBS flares hauv qhov xwm txheej ntxhov siab," Gross hais.

Khwv tau tag nrho cov txiaj ntsig Probiotic nrog Qhov Rx no

Peb txoj kev ua neej ntxhov siab yuav yog peb lub plab tus yeeb ncuab loj tshaj plaws. Raws li María Gloria Domínguez Bello, Ph.D., tus xibfwb qhia txog microbiology ntawm Rutgers University hauv New Brunswick, New Jersey, tib neeg lub zog nrawm, uas ua rau peb vam khom zaub mov tsis zoo thiab siv tshuaj tua kab mob ntau dhau, yog ntuav peb sab hauv sab hauv. ntaus; Nws ntseeg hais tias muaj kev sib txuas ntawm peb cov kab mob hauv plab thiab qhov tshwm sim ntawm kev ua xua rau zaub mov (thiab tej zaum intolerances, ib yam nkaus) thiab kab mob autoimmune-Crohn's thiab rheumatoid mob caj dab ntawm ntau lwm tus - hauv lub ntiaj teb kev lag luam. Dom Whennguez Bello hais tias "Thaum muaj qhov poob ntawm qhov sib txawv ntawm cov kab mob hauv plab, lawv xa cov cim rau peb lub cev tiv thaiv kab mob ntau dhau thiab ua rau mob hnyav, ua rau muaj kab mob," Domínguez Bello hais.

Nce tus naj npawb ntawm cov kab mob zoo hauv peb cov kab mob GI, los ntawm kev noj tshuaj ntxiv uas ua rau muaj txiaj ntsig zoo ntawm probiotic thiab noj zaub mov uas muaj probiotics, tuaj yeem pab tiv thaiv cov teeb meem kev noj qab haus huv, coob tus kws tshawb fawb hais. Kev tshawb fawb qhia tias cov kab mob tshwj xeeb ntawm cov kab mob zoo no tuaj yeem txo cov kev xav thiab kev ntxhov siab.

6 Txoj hauv kev kom tau txais txiaj ntsig Probiotics los txhim kho koj txoj kev noj qab haus huv tag nrho

Tej zaum peb txhua tus yuav sai sai no yuav popping tus tsim tshuaj ntxiv nrog cov txiaj ntsig probiotic haum rau peb lub plab tshwj xeeb los kho cov kab mob. (Cov hmoov protein tshwj xeeb yog ib yam tam sim no, tom qab tag nrho!)

Lub sijhawm no, ua cov haujlwm no kom koj lub plab-thiab koj lub cev tag nrho-zoo siab thiab noj qab nyob zoo:

1. Ntxuav koj cov zaub mov.

Noj ntau fiber ntau los ntawm cov txiv hmab txiv ntoo thiab zaub thiab txiav rov qab rau cov khoom noj, tsiaj protein, thiab cov suab thaj yooj yim, tag nrho cov uas pub cov kab mob phem thiab ua rau kev rog thiab kab mob, hais tias Carolyn Snyder, RD, kws noj zaub mov ntawm Cleveland Clinic. Xaiv cov khoom noj uas muaj cov khoom xyaw tsawg tshaj plaws uas tau teev tseg rau ntawm lawv cov ntawv, thiab zom cov khoom uas muaj probiotics (xws li mis nyuj, sauerkraut, thiab yogurt) thiab prebiotics, uas yog cov khoom xyaw uas tsis yog digestible (pom nyob rau hauv cov txiv hmab txiv ntoo uas muaj fiber ntau zoo li txiv tsawb; tag nrho cov nplej, xws li barley thiab rye; thiab zaub xws li dos thiab txiv lws suav) uas ua raws li "chiv" rau cov kab mob hauv peb lub siab kom tau txais txiaj ntsig ntau dua probiotic.

2. Zam cov tshuaj uas tsis tsim nyog.

Cov no suav nrog cov tshuaj laxatives thiab NSAIDs (xws li tshuaj aspirin, ibuprofen, thiab naproxen) nrog rau cov tshuaj tua kab mob dav dav (xws li amoxicillin lossis tetracycline), uas tshem tawm cov kab mob zoo nrog qhov phem. Ib tus neeg twg ntawm cov tshuaj tua kab mob yuav tsum siv cov tshuaj probiotic rau ob zaug ntev npaum li daim ntawv tshuaj tua kab mob los tiv thaiv xeev siab, raws plab, thiab mob plab uas cov tshuaj tuaj yeem ua, kev tshawb fawb qhia.

3. Mus yooj yim ntawm cawv.

Kev tshawb fawb los ntawm Dartmouth-Hitchcock Medical Center pom tias tsawg npaum li ib qho dej haus ib hnub tuaj yeem ua rau koj muaj kev pheej hmoo ntawm kev loj hlob ntawm cov kab mob phem hauv cov hnyuv thiab ua rau GI nyuaj. Yog tias koj muaj mob raws plab, tsam plab, roj av, lossis mob raum thiab haus tsis tu ncua, txiav cov dej qab zib thiab saib seb koj cov tsos mob puas yooj yim, hais tias tus kws tshawb fawb sau ntawv Scott Gabbard, MD (Saib tsib yam ntxiv uas yuav hloov pauv yog/thaum koj tso cawv. )

4. Ua haujlwm tswj kev ntxhov siab.

Tau txais 30-feeb txhua hnub tawm hws, xws li kev tawm dag zog ib nrab teev ua haujlwm uas ua rau koj lub sijhawm so, tshwj xeeb tshaj yog thaum koj hnov ​​​​mob. Gross hais tias "Kev ua haujlwm zoo, lub plab xav tau kev tawm dag zog," Gross hais. "Nws nyiam jiggled los pab txav zaub mov los ntawm koj lub cev." Thaum koj tsis muaj sijhawm los nyem rau hauv kev taug kev, dhia, lossis yoga chav kawm, siv sijhawm tsawg kawg ob peb feeb hauv ib hnub rau qee qhov ua pa tob lossis lwm yam uas pab koj so.

5. Noj Zaub Mov Zoo Siab (Gut).

Noj koj txoj hauv kev kom muaj kev noj qab haus huv GI nrog cov kab mob probiotic- thiab prebiotic ntim cov ntawv no uas tsim los ntawm Carolyn Snyder, RD, tus kws noj zaub mov noj nyob hauv Cleveland Clinic. (Txog: Txoj Kev Tshiab Ntxiv Ntxiv Cov txiaj ntsig Probiotic rau Koj Cov Ntawv Qhia Txhua Hnub)

• Noj tshais: Ib qho omelet nrog dos, asparagus, thiab lws suav, thiab ib daim ntawm rye los yog tag nrho cov nplej toast
• Midmorning khoom noj txom ncauj: Lowfat Greek yogurt thiab txiv tsawb (Rau cov txiaj ntsig zoo tshaj plaws, nrhiav cov npe nrog cov hom Streptococcus thermophilus thiab Lactobacillus, xws li Chobani, Fage, thiab Stonyfield Oikos.)
• Noj su: Sib tov zaub ntsuab nrog 4 ooj grilled nqaij qaib, artichokes, dos, asparagus, thiab txiv lws suav thiab hnav nrog sib xyaw ntawm cov txiv ntseej roj, kua txiv hmab txiv ntoo liab liab, thiab qej, thiab yob tag nrho
• Noj su thaum tav su: Hummus thiab me nyuam carrots los yog tswb kua txob strips
• Noj hmo: 3 ooj grilled salmon nrog txiv qaub-yogurt sauce, mov xim av, thiab zaub zaub ntsuab nrog dos thiab txiv lws suav (Yuav ua kom cov txiv qaub-yogurt sauce, do ua ke 3/4 khob dawb mis nyuj yogurt, 2 tablespoons txiv roj roj, 1 teaspoon tshiab txiv qaub kua txiv, 1 tablespoon tws chives, 3/4 teaspoon grated txiv qaub zest, thiab 1/4 teaspoon ntsev.)
• Hmo noj hmo: Ib daim ntawm tag nrho cov qhob cij nrog txiv laum huab xeeb (lossis koj nyiam txiv ntseej butter) thiab txiv tsawb

6. Xav txog cov tshuaj probiotic ntxiv.

Yog tias koj li GI system yog lub tshuab muaj roj zoo thiab koj xav tias zoo, tej zaum koj yuav tsis xav tau probiotic, Gross hais. Tab sis yog tias koj muaj cov tsos mob ntawm tus mob, xws li IBS, lossis koj tus kws kho mob pom zoo, nrhiav kev pab ntxiv. "Yog tias muaj qhov qhia tau tias qhov twg probiotic tuaj yeem pab tau, kuv feem ntau hais kom nrhiav cov qauv uas muaj. Bifidobacterium los yog hom Lactobacillus"Gross hais tias.

Yuav ua li cas xaiv ib qho ntxiv nrog cov txiaj ntsig Probiotic tshaj plaws

Nws yog ib qho tseem ceeb kom nco ntsoov tias cov txiaj ntsig probiotic loj tshaj plaws tsuas tuaj yeem pom hauv cov kab mob nrog cov kab mob muaj sia - lawv yuav tsis ua rau koj zoo yog tias lawv tuag lawm. Thaum yuav thiab siv lub plab-noj qab haus huv ntxiv ...

• Xyuas hnub tas sij hawm. Koj tsis xav tau cov tshuaj ntxiv uas tau dhau lub neej ntawm cov kab mob nws muaj. (Muaj feem cuam tshuam: Koj Phau Ntawv Qhia rau Qhov Zoo Tshaj Plaws Ua Ntej thiab Tom Qab Ua Haujlwm Ntxiv)
• Tau txais CFU txaus. Probiotic potency yog ntsuas nyob rau hauv colony tsim units. Nrhiav ib koob tshuaj ntawm 10 mus rau 20 lab CFUs.
• Khaws lawv kom raug. Txhawm rau khaws lawv txoj kev ncaj ncees, probiotics yuav tsum tau khaws cia rau hauv qhov chaw txias thiab qhuav kom deb ntawm huab cua. Ntau yam probiotics raug muag hauv tub yees thiab khaws cia hauv koj lub tub yees tom tsev (xyuas daim ntawv lo rau cov lus qhia cia).
• Ua kom zoo ib yam. Koj lub plab zom mov yog ib puag ncig hloov pauv thiab siv cov tshuaj probiotic txhua hnub yuav ua kom ntseeg tau tias koj ua koj qhov zoo tshaj plaws los tswj hwm nws lub xeev zoo.

Tshuaj xyuas rau