09/05/2022
Kak nezdorovij kishechnik meshaet nam pohudetj
Zdorovij kishechnik soderzhit dostatochno mikrobioti. Eyo nedostatok svyazivayut s naborom lishnih kilogrammov. Razbiraemsya, kak vliyaet kishechnaya mikroflora na ves.
Kak zdorovje kishechnika svyazano s naborom vesaZdorovje kishechnika vo mnogom zavisit I. Cho, M. J. Bl**er. The human microbiome: At the interface of health and disease / Nature Reviews. Genetics ot mikrobioma, ili mikrobioti, — populyacii bakterij, kotorie uchastvuyut v perevarivanii pischi, proizvodyat vitamini1. C. Thaiss, N. Zmora, et al. The microbiome and innate immunity / Nature 2. J. G. LeBlanc, C. Milani, et al. Bacteria as vitamin suppliers to their host: A gut microbiota perspective / Current Opinion in Biotechnology i uchastvuyut v sozdanii immunnogo otveta organizma. Nedostatok ili nevisokoe raznoobrazie etoj populyacii svyazivayut1. P. J. Turnbaugh, M. Hamady, et al. A core gut microbiome in obese and lean twins / Nature 2. E. Le Chatelier, T. Nielsen, et al. Richness of human gut microbiome correlates with metabolic markers / Nature s naborom lishnego vesa.Uchyonie zametiliP. J. Turnbaugh, M. Hamady, et al. A core gut microbiome in obese and lean twins / Nature, chto sostoyanie mikrobioti u lyudej s normaljnim vesom i u teh, kto stradaet ozhireniem, siljno otlichaetsya 1. L. Abenavoli, E. Scarpellini, et al. Gut microbiota and obesity: A role for probiotics / Nutrients 2. M. J. A. Saad, A. Santos, P. O. Prada. Linking gut microbiota and inflammation to obesity and insulin resistance / Physiology 3. T. S. D**g, E. A. Mayer, et al. A distinct brain-gut-microbiome profile exists for females with obesity and food addiction / Obesity (Silver Spring). Bolee togo, kogda mikrobiotu polnih lyudej peremestili v kishechnik laboratornih mishej, zhivotnie nachaliV. K. Ridaura, J. J. Faith, et al. Gut microbiota from twins discordant for obesity modulate metabolism in mice / Science nabiratj ves.I hotya dostoverno neizvestno, kak imenno kishechnaya mikroflora dejstvuet na podderzhanie vesa, estj neskoljko potencialjnih mehanizmov.Vliyaet na appetitChuvstvo goloda reguliruetsya neskoljkimi gormonami, vklyuchaya leptin, grelin i peptid YY, a ih kolichestvo vo mnogom zavisit1. S. O. Fetissov. Role of the gut microbiota in host appetite control: Bacterial growth to animal feeding behaviour / Nature Reviews Endocrinology 2. L. Brooks, A. Viardot, et al. Fermentable carbohydrate stimulates FFAR2-dependent colonic PYY cell expansion to increase satiety / Molecular Metabolism ot kishechnih bakterij.Naprimer, propionati — veschestva, kotorie proizvodyatsya, kogda mikrobiota kishechnika raspravlyaetsya s kletchatkoj, — znachiteljno uvelichivayutE. S. Chambers, A. Viardot, et al. Effects of targeted delivery of propionate to the human colon on appetite regulation, body weight maintenance and adiposity in overweight adults / Gut urovenj gormonov, otvetstvennih za chuvstvo sitosti, pomogayut menjshe estj i teryatj ves.Pohozhij effekt na appetit okazivayut dobavki s prebiotikamiP. D. Cani, E. Lecourt, et al. Gut microbiota fermentation of prebiotics increases satietogenic and incretin gut peptide production with consequences for appetite sensation and glucose response after a meal / The American Journal of Clinical Nutrition — k primeru, s oligofruktozojP. D. Cani, E. Joly, et al. Oligofructose promotes satiety in healthy human: A pilot study / European Journal of Clinical Nutrition.Reguliruet urovenj vospaleniyaHronicheskoe vospalenie v organizme chasto svyazivayut1. A. R. Saltiel, J. M. Olefsky. Inflammatory mechanisms linking obesity and metabolic disease / Journal of Clinical Investigation 2. M. F. Gregor, G. S. Hotamisligil. Inflammatory mechanisms in obesity / Annual Review of Immunology s naborom vesa, i kishechnaya mikroflora igraet zdesj ne poslednyuyu rolj.Nekotorie bakterii kishechnika proizvodyat lipopolisaharidi (LPS) — molekuli, sostoyaschie iz zhirov i uglevodov. Vihodya v krovotok, LPS mogutP. D. Cani, J. Amar, et al. Metabolic endotoxemia initiates obesity and insulin resistance / Diabetes povishatj vospalenie v organizme, snizhatj chuvstviteljnostj k insulinu i provocirovatj nabor lishnih kilogrammov.Drugie bakterii, naoborot, pomogayutJ. König, J. Wells, et al. Human intestinal barrier function in health and disease / Clinical and Translational Gastroenterology borotjsya s vospaleniem. Naprimer, bifidobakterii iz fermentirovannih produktov i mucin‑degradiruyuschie bakterii Akkermansia1. M. C. Dao, A. Everard, et al. Akkermansia muciniphila and improved metabolic health during a dietary intervention in obesity: Relationship with gut microbiome richness and ecology / Gut 2. M. Yassour, M. Y. Lim, et al. Sub-clinical detection of gut microbial biomarkers of obesity and type 2 diabetes / Genome Medicine imeyut protivovospaliteljnij effekt, uluchshayut 1. P. D. Cani, A. M. Neyrinck, et al. Selective increases of bifidobacteria in gut microflora improve high-fat-diet-induced diabetes in mice through a mechanism associated with endotoxaemia / Diabetologia 2. A. Everard, C. Belzer, et al. Cross-talk between Akkermansia muciniphila and intestinal epithelium controls diet-induced obesity / PNAS chuvstviteljnostj k insulinu i pomogayut snizhatj ves.Opyatj zhe, vliyaet na vospalenie i raznoobrazie kishechnogo mikrobioma. IssledovanieE. Le Chatelier, T. Nielsen, et al. Richness of human gut microbiome correlates with metabolic markers / Nature s uchastiem 292 chelovek obnaruzhilo, chto u lyudej s bednoj mikrofloroj povisheno kolichestvo S‑reaktivnogo belka — odnogo iz markerov vospaleniya v organizme.Vliyaet na urovenj stressaSostoyanie kishechnika mozhet vliyatj1. K. V. Sandhu, E. Sherwin, et al. Feeding the microbiota-gut-brain axis: Diet, microbiome, and neuropsychiatry / Translational Research 2. Y. E. Borre, G. W. O’Keeffe, et al. Microbiota and neurodevelopmental windows: Implications for brain disorders / Trends in Molecular Medicine na rabotu golovnogo mozga cherez gormoni i peptidi, visvobozhdaemie enteroendokrinnimi kletkami kishechnika, immunitet i produkti metabolizma bakterij.IssledovaniyaN. Sudo, Y. Chida, et al. Postnatal microbial colonization programs the hypothalamic-pituitary-adrenal system for stress response in mice / The Journal of Physiology na zhivotnih pokazivayut, chto sostoyanie mikrobioti opredelyaet reakciyu na stress. Mishi, viraschennie bez bakterij v kishechnike, imeyut stabiljno visokij urovenj trevozhnosti v otvet na stressovie situacii. Pritom etu reakciyu mozhno snizitj, esli kolonizirovatj kishechnik bakteriyami.Estj dannieM. Messaoudi, R. Lalonde, et al. Assessment of psychotropic-like properties of a probiotic formulation (Lactobacillus helveticus R0052 and Bifidobacterium longum R0175) in rats and human subjects / British Journal of Nutrition, chto eto odinakovo horosho rabotaet i na mishah, i na lyudyah. Tak, v odnom placebo‑kontroliruemom issledovaniiA. Venket Rao, A. C. Bested, et al. A randomized, double-blind, placebo-controlled pilot study of a probiotic in emotional symptoms of chronic fatigue syndrome / Gut Pathogens dva mesyaca priyoma laktobakterij naladili mikrofloru u lyudej s hronicheskoj ustalostjyu i znachiteljno snizili urovenj trevozhnosti.V drugom eksperimenteA. Kato-Kataoka, K. Nishida, et al. Fermented milk containing lactobacillus casei strain shirota preserves the diversity of the gut microbiota and relieves abdominal dysfunction in healthy medical students exposed to academic stress / Applied and Environmental Microbiology probiotiki protestirovali na zdorovih molodih lyudyah. Studentov razdelili na dve gruppi: odni v techenie dvuh mesyacev prinimali obichnoe moloko, drugie — napitok, obogaschyonnij bakteriyami Lactobacillus casei shtamma Shirota.Pered ekzamenom studenti iz eksperimentaljnoj gruppi ispitivali znachiteljno menjshij stress i diskomfort v zhivote, chem molodie lyudi iz kontroljnoj gruppi. A urovenj kortizola — gormona stressa znachiteljno povisilsya toljko u gruppi na placebo (obichnom moloke).I hotya v nastoyaschee vremya dokazateljstv polozhiteljnogo vliyaniya probiotikov na nervnuyu sistemu nedostatochnoA. R. Romijn, J. J. Rucklidge. Systematic review of evidence to support the theory of psychobiotics / Nutrition Reviews, eta oblastj schitaetsyaN. Zhang, X. Liao, et al. Probiotic supplements for relieving stress in healthy participants: A protocol for systematic review and meta-analysis of randomized controlled trials / Medicine perspektivnoj dlya daljnejshih issledovanij.Poskoljku hronicheskij stress napryamuyu svyazan1. E. S. van der Valk, M. Savas, E. van Rossum. Stress and obesity: Are there more susceptible individuals? / Current Obesity Reports 2. K. A. Scott, S. J. Melhorn, R. R. Sakai. Effects of chronic social stress on obesity / Current Obesity Reports s naborom i sohraneniem lishnego vesa, osobenno v oblasti zhivota, uvelichenie kolichestva i raznoobraziya poleznih bakterij v kishechnike mozhet statj horoshim sposobom skinutj lishnie kilogrammi.Kak naladitj rabotu kishechnikaChtobi obzavestisj raznoobraznoj mikrofloroj, dostatochno otregulirovatj dietu: dobavitj boljshe poleznih produktov i izbavitjsya ot togo, chto ubivaet bakterii.Potreblyatj dostatochno kletchatkiSoglasno normamNormi fiziologicheskih potrebnostej v energii i pischevih veschestvah dlya razlichnih grupp naseleniya Rossijskoj Federacii / Rospotrebnadzor Rospotrebnadzora, vzroslomu cheloveku neobhodimo potreblyatj 20 g kletchatki v sutki. Akademiya pitaniya Fiber / Academy of Nutrition and Dietetics SShA predpisivaet estj eschyo boljshe — po 14 g na kazhdie 1 000 kkal v diete.Issledovaniya pokazivayut1. J. L. Slavin. Dietary fiber and body weight / Nutrition 2. D. S. Ludwig, M. A. Pereira, et al. Dietary fiber, weight gain, and cardiovascular disease risk factors in young adults / JAMA 3. C. Menni, M. A. Jackson, et al. Gut microbiome diversity and high-fibre intake are related to lower long-term weight gain / International Journal of Obesity, chto dieta s visokim kolichestvom kletchatki sposobstvuet podderzhaniyu normaljnogo vesa. Vot naibolee bogatieD. Dhingra, M. Michael, et al. Dietary fibre in foods: A review / Journal of Food Science and Technology eyu produkti: Krupi: grechnevaya, ovsyanaya, kukuruznaya, yachmennaya. Produkti iz celjnogoJ. P. Karl, E. Saltzman. The role of whole grains in body weight regulation / Advances in Nutrition zerna i proroschennie zyorna pshenici. Bobovie: soya, chechevica, goroh, fasolj, nut. Ovoschi: svyokla, baklazhan, brokkoli, bryusseljskaya kapusta. Zelenj: petrushka, ukrop, kinza. OrehiM. Ukhanova, X. Wang, et al. Effects of almond and pistachio consumption on gut microbiota composition in a randomised cross-over human feeding study / British Journal of Nutritionstudy: mindalj, arahis, keshjyu, kokos. Semena: ljnyanoe semya, semena chia. Frukti: yabloki, grushi, apeljsini. Yagodi: klubnika, chyornaya smorodina, malina, avokado. Dobavitj produkti, bogatie antioksidantamiAntioksidanti — veschestva, zaschischayuschie organizm ot okisliteljnogo stressa, — napryamuyu svyazaniF. Cardona, C. Andrés-Lacueva, et al. Benefits of polyphenols on gut microbiota and implications in human health / The Journal of Nutritional Biochemistry s sostoyaniem kishechnoj mikroflori. FlavonoidiC. A. Thaiss, S. Itav, et al. Persistent microbiome alterations modulate the rate of post-dieting weight regain / Nature okazivayut polozhiteljnoe vliyanie na bakterii kishechnika, pomogayut izbezhatj snizheniya metabolizma na diete i ne nabratj lishnih kilogrammov posle eyo prekrascheniya.Mnogo antioksidantov soderzhitsyaC. Manach, A. Scalbert, et al. Polyphenols: Food sources and bioavailability / The American Journal of Clinical Nutrition v chernike, golubike, vishne, slive, kivi, baklazhanah i petrushke, yablokah i grushah, tyomnom shokolade, zelyonom chae, kakao, apeljsinovom i grejpfrutovom sokah, krasnom vine.Estj fermentirovannie produktiV processe fermentacii v jogurteO. Adolfsson, S. N. Meydani, R. M. Russell. Yogurt and gut function / The American Journal of Clinical Nutrition, kefire, kimchi i drugih kvashenih produktah obrazuyutsyaN. Şanlier, B. B. Gökcen, A. C. Sezgin. Health benefits of fermented foods / Critical Reviews in Food Science and Nutrition laktobakterii, kotorie sinteziruyut vitamini i minerali, biologicheski aktivnie fermenti i enzimi.Estj dannie, chto fermentirovannie produkti uluchshayut1. E. C. Borresen, A. J. Henderson, et al. Fermented foods: Patented approaches and formulations for nutritional supplementation and health promotion / Recent Patents on Food, Nutrition & Agriculture 2. M. L. Marco, D. Heeney, et al. Health benefits of fermented foods: Microbiota and beyond / Current Opinion in Biotechnology sostoyanie mikroflori kishechnika, obespechivaya pitaniem poleznie dlya nego bakterii.Potreblyatj produkti s zhirnimi kislotami omega‑3Omega‑3 iz zhirnoj ribi ili dobavok uvelichivayut H. Watson, S. Mitra, et al. A randomised trial of the effect of omega-3 polyunsaturated fatty acid supplements on the human intestinal microbiota / Gut kolichestvo poleznih bakterij i snizhayutL. Costantini, R. Molinari, et al. Impact of omega-3 fatty acids on the gut microbiota / International Journal of Molecular Sciences vospalenie v organizme, chto polozhiteljnoC. Menni, J. Zierer, et al. Omega-3 fatty acids correlate with gut microbiome diversity and production of N-carbamylglutamate in middle aged and elderly women / Scientific Reports skazivaetsya na sostoyanii mikrobioma.Isklyuchitj sahar i podslastiteliIssledovaniya1. S. Khan, S. Waliullah, et al. Dietary simple sugars alter microbial ecology in the gut and promote colitis in mice / Science Translational Medicine 2. M. H. Do, E. Lee, et al. High-glucose or -fructose diet cause changes of the gut microbiota and metabolic disorders in mice without body weight change / Nutrients na mishah pokazivayut, chto potreblenie sahara negativno vliyaet na mikrobiotu kishechnika. I hotya na lyudyah poka chto ne provodili podobnih eksperimentov, mozhno predpolozhitj, chto boljshoe kolichestvo sahara v diete skazhetsya podobnim obrazom i na nashej mikrobiote.Iskusstvennie podslastiteli 1. J. Suez, T. Korem, et al. Artificial sweeteners induce glucose intolerance by altering the gut microbiota / Nature 2. N. A. Bokulich, M. J. Bl**er. A bitter aftertaste: Unintended effects of artificial sweeteners on the gut microbiome / Cell Metabolism, takie kak aspartam, takzhe narushayut sostoyanie mikroflori kishechnika i snizhayut tolerantnostj k glyukoze.Postarajtesj po maksimumu isklyuchitj sladkie produkti iz pitaniya, zameniv ih na frukti i yagodi.
