Kudzimbidwa ndi vuto lomwe limakhudza pafupifupi 16% ya akuluakulu padziko lonse lapansi (1).
Zingakhale zovuta kuchiza, zomwe zimapangitsa anthu ambiri kutembenukira ku mankhwala achilengedwe ndi zowonjezera zowonjezera, monga ma probiotics.
Ma probiotics ndi mabakiteriya othandiza omwe amapezeka mwachibadwa muzakudya zofufumitsa, kuphatikizapo kombucha, kefir, sauerkraut ndi tempeh. Amagulitsidwanso ngati zowonjezera.
Mukadyedwa, ma probiotics amathandizira matumbo a microbiome - gulu la mabakiteriya opindulitsa m'matumbo anu, omwe amathandizira kuwongolera kutupa, chitetezo chamthupi, chimbudzi ndi thanzi la mtima (2).
Kafukufuku wasonyeza kuti kumwa kwambiri ma probiotics kumatha kuchepetsa shuga wamagazi ndikuthandizira kuchepa thupi, kugwira ntchito kwa chiwindi, komanso thanzi la khungu. Ma Probiotic amathanso kuchepetsa mwayi wa mabakiteriya owopsa omwe amakula m'matumbo (3).
Nkhaniyi ikukuuzani ngati ma probiotics angathandize kuchiza kudzimbidwa.
Zotsatira za mitundu yosiyanasiyana ya kudzimbidwa
Ma probiotics adaphunziridwa chifukwa cha zotsatira zake pa kudzimbidwa m'mikhalidwe yambiri.
irritable bowel syndrome
Irritable bowel syndrome (IBS) ndi vuto la m'mimba lomwe lingayambitse zizindikiro zambiri, kuphatikizapo kupweteka kwa m'mimba, kutupa, ndi kudzimbidwa (4).
Ma probiotics nthawi zambiri amagwiritsidwa ntchito kuthetsa zizindikiro za IBS, kuphatikizapo kudzimbidwa.
Ndemanga ya kafukufuku 24 idapeza kuti ma probiotics amachepetsa kuopsa kwa zizindikiro ndikuwongolera matumbo, kutupa, komanso moyo wabwino mwa anthu omwe ali ndi IBS (5).
Kafukufuku wina wa anthu 150 omwe ali ndi IBS adapeza kuti kuphatikizira ndi ma probiotics kwa masiku 60 kumathandizira kuti matumbo azikhazikika komanso kusasinthasintha kwa chimbudzi (6).
Kuphatikiza apo, pakufufuza kwa milungu 6 kwa anthu 274, kumwa chakumwa chamkaka chokhala ndi ma probiotic kumawonjezera kuyenda kwamatumbo ndikuchepetsa zizindikiro za IBS (XNUMX).
Ubwana kudzimbidwa
Kudzimbidwa kwa ana kumakhala kofala ndipo kumatha kuyambitsidwa ndi zinthu zosiyanasiyana, kuphatikiza zakudya, mbiri yabanja, ziwengo zazakudya, komanso zovuta zamaganizidwe (8).
Kafukufuku wambiri akuwonetsa kuti ma probiotics amachepetsa kudzimbidwa kwa ana.
Mwachitsanzo, kuwunika kwa kafukufuku wa 6 kunawonetsa kuti kumwa ma probiotics kwa masabata a 3 mpaka 12 kumawonjezera mayendedwe a matumbo mwa ana omwe ali ndi kudzimbidwa, pomwe kafukufuku wa milungu 4 mwa ana 48 adagwirizanitsa chowonjezera ichi ndikuwongolera pafupipafupi komanso kusuntha kwamatumbo (9, khumi). ).
Komabe, maphunziro ena amasonyeza zotsatira zosiyana. Kafukufuku wochulukirapo ndiye akufunika (11).
pregnancy
Kufikira 38% ya amayi apakati amakumana ndi kudzimbidwa, komwe kumatha chifukwa cha mankhwala owonjezera panthawi yobereka, kusinthasintha kwa mahomoni, kapena kusintha kolimbitsa thupi (12).
Kafukufuku wina akusonyeza kuti kumwa ma probiotics pa nthawi ya mimba kungalepheretse kudzimbidwa.
Pakafukufuku wa masabata anayi a amayi apakati 4 omwe ali ndi kudzimbidwa, adalimbikitsidwa kudya magalamu 60 a yogati ya probiotic yokhala ndi Bifidobacterium et Lactobacilli Tsiku lililonse, mabakiteriya amachulukitsa kachulukidwe ka matumbo ndikuwongolera zizindikiro zingapo za kudzimbidwa (13).
Mu kafukufuku wina wa amayi a 20, kutenga ma probiotics omwe ali ndi mabakiteriya osakaniza a mabakiteriya amachulukitsa maulendo afupipafupi a matumbo ndi zizindikiro zowoneka bwino za kudzimbidwa monga kupweteka, kupweteka kwa m'mimba, ndi kumverera kwa kusamuka kosakwanira (14).
Mankhwala
Mankhwala angapo amatha kuyambitsa kudzimbidwa, kuphatikiza ma opioid, mapiritsi achitsulo, antidepressants, ndi mankhwala ena a khansa (15, 16).
Makamaka, chemotherapy ndi chifukwa chachikulu cha kudzimbidwa. Pafupifupi 16% ya anthu omwe amalandila chithandizo cha khansa amakumana ndi kudzimbidwa (17).
Pakafukufuku wa anthu pafupifupi 500 omwe ali ndi khansa, 25% adanenanso za kusintha kwa kudzimbidwa kapena kutsekula m'mimba atamwa mankhwala oletsa kubereka. Pakufufuza kwa milungu 4 kwa anthu 100, ma probiotics adawongolera kudzimbidwa komwe kumayambitsidwa ndi chemotherapy mu 96% ya omwe adatenga nawo gawo (18, 19).
Ma probiotics amathanso kupindulitsa iwo omwe akuvutika ndi kudzimbidwa chifukwa cha chitsulo chowonjezera.
Mwachitsanzo, kafukufuku wochepa wamasabata awiri mwa amayi 32 adapeza kuti kumwa mankhwala oletsa kugwiritsa ntchito tsiku ndi tsiku kuphatikiza ndi chitsulo chowonjezera kumawonjezera matumbo komanso matumbo, poyerekeza ndi kutenga placebo (20).
Ngakhale zili choncho, kafukufuku wochulukirapo akufunika kuti adziwe ngati ma probiotics angathandize kuthetsa kudzimbidwa chifukwa cha mankhwala ena, monga mankhwala osokoneza bongo ndi antidepressants.
chidule
Kafukufuku akuwonetsa kuti ma probiotics amatha kuchiza kudzimbidwa kwaubwana komanso kudzimbidwa chifukwa cha mimba, IBS, ndi mankhwala ena.
Zoyipa zomwe zingatheke
Ngakhale ma probiotics nthawi zambiri amawonedwa ngati otetezeka, amatha kukhala ndi zotsatirapo zingapo zomwe mungafune kuziganizira.
Mukayamba kuwamwa, angayambitse vuto la chimbudzi, monga kupweteka m'mimba, nseru, mpweya, ndi kutsegula m'mimba (21).
Komabe, zizindikirozi nthawi zambiri zimatha ndi kupitiriza ntchito.
Kafukufuku wina akuwonetsa kuti ma probiotics amatha kuyambitsa zovuta zina, monga chiwopsezo chotenga matenda, mwa anthu omwe ali ndi chitetezo chofooka (22).
Chifukwa chake, ngati muli ndi vuto lililonse lazaumoyo, ndi bwino kukaonana ndi dokotala musanamwe ma probiotics.
chidule
Ma probiotics amatha kuyambitsa mavuto am'mimba, omwe nthawi zambiri amakhala bwino pakapita nthawi. Komabe, angayambitse mavuto aakulu kwa anthu omwe ali ndi chitetezo chamthupi chofooka.
Momwe mungasankhire ndikugwiritsa ntchito ma probiotics
Kusankha probiotic yoyenera ndikofunikira pochiza kudzimbidwa, chifukwa mitundu ina singakhale yothandiza ngati ina.
Yang'anani zowonjezera zomwe zili ndi mabakiteriya otsatirawa, omwe awonetsedwa kuti amathandizira kusasinthasintha kwa chimbudzi (23, 24, 25):
- Bifidobacterium lactis
- Lactobacillus plantarum
- Streptococcus thermophilus
- Lactobacillus reuteri
- Bifidobacteria longum
Ngakhale palibe mlingo wovomerezeka wa ma probiotics, zowonjezera zambiri zimakhala ndi pakati pa 1 ndi 10 biliyoni zopanga ma colony-forming units (CFU) pakutumikira (26).
Kuti mupeze zotsatira zabwino, gwiritsani ntchito monga mwalangizidwa ndipo lingalirani zochepetsera mlingo ngati mukukumana ndi zovuta zina.
Popeza kuti zowonjezera zimatha kutenga masabata angapo akugwira ntchito, tsatirani mtundu wina wa 3 mpaka masabata a 4 kuti muwone momwe zimagwirira ntchito musanasinthe mankhwala ena.
Kupanda kutero, yesani kuphatikiza zakudya zosiyanasiyana zama probiotic muzakudya zanu.
Zakudya zofufumitsa monga kimchi, kombucha, kefir, natto, tempeh, ndi sauerkraut zonse zili ndi mabakiteriya opindulitsa, pamodzi ndi zakudya zina zambiri zofunika.
chidule
Mitundu ina ya ma probiotics ingakhale yothandiza kwambiri kuposa ina pochiza kudzimbidwa. Kupatula kumwa zowonjezera, mutha kudya zakudya zofufumitsa kuti muwonjezere ma probiotic.
Mfundo yofunika kwambiri
Ma Probiotic amapereka maubwino angapo azaumoyo, amodzi mwa omwe amatha kuchiza kudzimbidwa (2).
Kafukufuku akuwonetsa kuti ma probiotics amatha kuthetsa kudzimbidwa komwe kumakhudzana ndi mimba, mankhwala ena, kapena kugaya chakudya monga IBS.
Ma probiotics amakhala otetezeka komanso othandiza, zomwe zimawapangitsa kukhala owonjezera pazakudya zopatsa thanzi kuti apititse patsogolo matumbo pafupipafupi.
