با ۷ گام سالم، تعادل میکروبیوم های روده را افزایش دهید

مجله تفریحی سرگرمی دخترونه

با ۷ گام سالم، تعادل میکروبیوم های روده را افزایش دهید

عفونت روده, روده بزر

مصرف آنتی بیوتیک راهی برای از بین بردن تعادل باکتری های مفید روده است 

 

عوامل مختلفی هستند که می‌ توانند باعث از بین رفتن تعادل در میکروبیوم روده‌ شوند. از مهم ‌ترین آن‌ها می‌توان به این موارد اشاره کرد: استرس مزمن، عفونت، رژیم غذایی با حجم زیادی از کربوهیدرات‌های تصفیه‌شده، قند، مصرف نکردن فیبر به اندازه کافی.

 

همه این عوامل می‌توانند مانع از رشد باکتری‌های خوب در روده شوند. با این حال گام هایی برای ارتقای سلامت روده ها شناخته شده است:

 

خواب کافی داشته باشید:

کورتیزول که هورمون مرتبط با استرس است، تاثیر مخربی بر روی میکروبیوم روده دارد. برای کاهش میزان هورمون کورتیزول، مطمئن شوید که در شبانه روز به میزان ۸ ساعت خواب کافی دارید. بهداشت خواب می تواند کیفیت خواب شما را تحت تاثیر قرار دهد؛ بنابراین قبل از خواب از روشن کردن وسایل الکترونیکی اجتناب کنید و اتاق خوابتان را خاموش نگه دارید.

 

تحرک کافی داشته باشید:

ورزش متوسط راهی مطمئن برای کاهش سطح استرس و به حداقل رساندن ترشح هورمون کورتیزول است. ورزش خود عاملی است که باعث افزایش ترشح اندورفین می شود؛ انتقال دهنده عصبی که منجر به احساس خوب و بهبود کیفیت خواب خواهد شد. در عوض ورزش های بسیار شدید اثر برعکس دارند و منجر به افزایش استرس و آسیب به میکروبیوم می شوند.

 

عفونت روده, روده بزر

افزایش مصرف غذاهای تخمیر شده باعث تعادل میکروبیوم روده می شوند

 

در صورت امکان آنتی بیوتیک نخورید:

میکروبیوم مجموعه ای از ارگانیسم ها است که داخل روده زندگی می کنند. آنها نقش مهمی در فرایندهای متابولیک در بدن ما از جمله عملکرد مغز و سیستم ایمنی بدن دارند. عدم تعادل باکتری های مفید روده عامل مهمی در افزایش خطر ابتلا به بیماریهای مزمن بخصوص پارکینسون، آسم، آلرژی و حتی بیماری های روانی است. در این میان، درمان با آنتی بیوتیک برای از بین بردن عفونت راهی برای از بین بردن تعادل باکتری های مفید روده است و ۱۲ ماه طول می کشد تا بعد از مصرف آنتی بیوتیک، میکروبیوم به حالت سالم برگردد. اگر نیاز جدی به مصرف آنتی بیوتیک دارید، برای افزایش سلامت خود، توصیه های لازم را درباره نحوه مصرف این داروها از پزشک تان دریافت کنید.

 

مصرف داروهای ضد التهابی، آنتی اسیدها، و قرص های ضد بارداری را کاهش دهید: آنتی بیوتیک ها تنها داروهایی نیستند که به میکروبیوم صدمه می زنند. قرص های ضد بارداری، و همچنین داروهای ضد التهابی غیر استروئیدی مانند ایبوپروفن و آسپرین نیز در کنار آنتی اسیدها همین خاصیت آنتی بیوتیک ها را دارند و باید در مصرف آنها، از زیاده روی پرهیز کرد.

 

غذاهای غنی از پروبیوتیک مصرف کنید:

افزایش مصرف غذاهای تخمیر شده باعث تقویت سلامت روده ها و تعادل میکروبیوم روده می شوند. ماست، کفیر، کلم ترش، و دیگر غذاهای تخمیر شده را به رژیم غذایی خود اضافه کنید تا شاهد افزایش باکتری های مفید روده باشید. مارچوبه، تره فرنگی و پیاز نیز غنی از پروبیوتیک ها هستند.

 

از مصرف بیش از حد شکر پرهیز کنید:

مصرف بیش از حد شکر، کربوهیدرات های ساده، شیرینی، و همچنین نان سفید و پاستا، راهی برای کاهش باکتری های مفید و افزایش باکتری های مضر روده است.

 

 مصرف برخی مکمل ها را فراموش نکنید:

مصرف مکمل هایی از قبیل روغن ماهی، و مکمل های پروبیوتیک با کیفیت بالا را در دستور رژیم غذایی خود قرار دهید. البته مصرف این مکمل ها زمانی اهمیت بیشتری پیدا می کند که اشتیاقی برای مصرف غذاهای تخمیر شده نداشته باشید.

 

منبع:iec.behdasht.gov.ir

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