Kalubale na Tsire-tsire 30
Bi dukkan nau'ikan tsire-tsire masu banbanci. Bambanci, ba adadi ba, yana tuka bambancin kwayoyin cuta — mafi kyawun hasashen juriya na hanji.
McDonald et al., 2018 — mSystems (American Gut Project)Lafiya mai kyau ta ciki da kwakwalwa
Cikin ka yana shafar yanayinka, mai da hankali, da makomarka.
Veliome yana juya sabon kimiyyar microbiome zuwa aikin yau da kullum — shuke-shuke 30 a mako, abinci mai guba, da kananan zaɓin rayuwa da ke motsa canji a kan kumburi, kuzari, da hazo na kwakwalwa.
An goyi bayan binciken da aka duba sama da 30
78 Gut Score
23 plants 8 ferments +4 today
Abin da binciken ya nuna
Mafi yawan manya suna cin shuke-shuke guda 12 ko ƙasa da haka a mako. Mafi arzikin microbiomes suna belong ga mutane masu cin shuke-shuke 30 ko fiye.
30+
shuke-shuke daban-daban a mako shine iyakar bambanci da aka danganta da mafi kyawun microbiomes na ciki (American Gut Project).
60%
na kalori a cikin abincin yammacin duniya na yau da kullum yana fitowa daga abinci mai guba, wanda shine mafi karfi na hasashen abinci na dukkan dalilan mutuwa.
95%
na serotonin na jikin ka ana samar dashi a cikin ciki, yana sanya microbiome a tsakiyar daidaiton yanayi.
10 makonni
na abinci mai guba na yau da kullum ya karu da bambancin kwayoyin cuta da kuma rage 19 furotin masu kumburi a cikin gwajin Stanford.
Tsarin cikakke don lafiyar ciki mai kyau
Kowane fasali yana nan don sanya wani ɓangare na binciken microbiome ya zama mai amfani.
Abincin Fermented na Kullum
Kefir, yogurt, kimchi, kraut, miso, kombucha, sourdough. Mafi ƙarancin amfani don bambancin hanji da rage kumburi.
Wastyk et al., 2021 — CellFahimtar Hanji da Hankali
Rubuta yanayin jiki, mayar da hankali, barci, da gajeriyar tunani. Veliome yana bayyana tsarin abinci da suka fi danganta da yadda kake ji.
Cryan et al., 2019 — Physiological ReviewsGargadi kan Abincin Ultra-Processed
Gano UPFs a cikin abincinka kafin su zama al'ada. An gina bisa ga rarrabewar NOVA da ake amfani da ita a binciken abinci.
Monteiro et al., 2019 — Public Health NutritionMatar Hanji ta yau da kullum
Lamba guda 0-100 da ke nuna bambancin tsire-tsire, ferments, nauyin UPF, da salon rayuwa. Ana sabunta tare da kowanne abinci da aka rubuta.
Composite signal, an tabbatar da shi da alamomin PREDICT-2 cohortJerin duba lafiyar baki
Hanji naka yana farawa daga bakinka. Yin flossing da kula da harshe yana rage kwayoyin cuta da suka danganta da kumburin jiki da haɗarin dementia.
Dominy et al., 2019 — Science AdvancesTazara ta awa 12 na dare
Wani dan gajeren azumi na dare yana kunna motsin jiki mai motsi — raƙuman aikin gida na hanji.
Deloose et al., 2012 — Nature Reviews GastroenterologyKayan gwajin microbiome na zaɓi
Samfurin bayanan stool da za a aika. Cikakken haɗin kwayoyin cuta, abinci na musamman, da jaddawalin kumburi — duk an haɗa su cikin dashboard ɗinka.
16S rRNA + shotgun sequencing, an tabbatar da shi a labariYadda Veliome ke aiki
Mintuna biyar a rana. Canji na gaske cikin makonni uku.
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1. Keɓance
Amsa tambayoyi 11 game da abincinka, barci, damuwa, da alamomi. Veliome yana tsara bayanan microbiome naka na farko.
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2. Rubuta
Dauki hoton abinci, danna shuke-shuke, rubuta ferments. Manhajar tana gudanar da kimantawa da bayyana tsarin.
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3. Daidaita
Koyaushe ka ga canjin da ya fi tasiri daga inda kake. Karami, takamaimai, ba tare da wa'azi ba.
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4. Bibiya sakamako
Kalli Gut Score, yanayi, da jadawalin kuzari suna motsawa. Kayan gwaji na zaɓi yana zurfafa hoton kowane wata 6.
Kimiyyar da ke bayan kowanne fasali
Veliome an gina shi bisa ga binciken microbiome da aka duba daga abokan aiki a cikin shekarun da suka gabata. Kowanne ikirari yana da alaƙa da tushen farko.
Bambancin shuka → bambancin kwayoyin cuta
Shirin American Gut ya nazarci samfurori 11,336 na bayan gida kuma ya gano cewa mutane da ke cin shuka 30+ daban-daban a kowane mako suna da microbiomes na gut masu bambanci sosai — da kuma ƙananan adadin kwayoyin juriya na magunguna — fiye da waɗanda ke cin shuka 10 ko ƙasa da haka.
McDonald et al., mSystems 2018Abinci masu fermentation suna rage kumburi
A cikin wani gwaji na makonni 10 da aka gudanar a Stanford, manyan mutane masu lafiya da suka ƙara 6 na abinci masu fermentation a cikin abincinsu sun ƙara bambancin kwayoyin cuta DA kuma sun rage 19 na furotin masu kumburi, ciki har da IL-6 — wanda aka danganta da cututtukan da ba su wuce ba.
Wastyk et al., Cell 2021Yanayi yana zaune a cikin gut
Kusan kashi 95% na serotonin na jiki ana samar da shi a cikin sel na enterochromaffin da ke jikin hanji. Wasu kwayoyin cuta (masu samar da spore, ciki har da Clostridium da Turicibacter) suna sarrafa samar da shi kai tsaye. Juyin vagus yana ɗaukar saƙonnin hanji zuwa ga kwakwalwa cikin mintuna.
Yano et al., Cell 2015 · Cryan et al., Physiological Reviews 2019Abinci mai sarrafawa sosai (UPF) da hanji
UPFs suna rage bambancin kwayoyin cuta, suna haifar da kumburi, kuma suna wuce jin cikar ciki. Yanzu suna ƙunshe da ~58% na kalori a cikin Amurka da 60% a cikin Birtaniya. Karuwar shan UPF yana da alaƙa da mutuwa daga kowanne dalili a cikin manyan ƙungiyoyin bincike.
Monteiro et al., 2019 · Pagliai et al., 2021Kwayoyin cuta na baki suna shafar kwakwalwa
Porphyromonas gingivalis, kwayar cutar da ke haifar da chronic periodontitis, an gano ta a cikin kayan kwakwalwar Alzheimer da CSF. Yin flossing kowace rana da kula da harshe suna rage yawan kwayoyin cuta na baki da kumburin jiki.
Dominy et al., Science Advances 2019Amsar da aka keɓance tana da gaske
Binciken PREDICT-1 (1,098 mutane da aka yi nazari sosai) ya nuna cewa amsoshin glucose, insulin, da triglyceride bayan cin abinci iri ɗaya suna bambanta sosai tsakanin mutane — kuma tsarin microbiome yana ɗaya daga cikin manyan masu hasashen wannan bambancin. Shawarar abinci ta gama-gari tana kasa saboda tana watsi da kai.
Asnicar et al., Nature Medicine 2021Zaɓaɓɓun tunani
- McDonald, D. et al. (2018). American Gut: An Open Platform for Citizen Science Microbiome Research. mSystems, 3(3).
- Wastyk, H. C. et al. (2021). Abincin da aka nufa ga gut-microbiota yana canza matsayin garkuwar jikin mutum. Cell, 184(16), 4137–4153.
- Cryan, J. F. et al. (2019). Hanyar Microbiota-Gut-Brain. Physiological Reviews, 99(4), 1877–2013.
- Monteiro, C. A. et al. (2019). Abinci masu sarrafawa sosai: menene su da yadda za a tantance su. Public Health Nutrition, 22(5), 936–941.
- Dominy, S. S. et al. (2019). Porphyromonas gingivalis a cikin kwakwalwan masu cutar Alzheimer. Science Advances, 5(1).
- Deloose, E. et al. (2012). Tsarin motsi mai gudana: hanyoyin sarrafawa da rawar da yake takawa a cikin lafiya da cuta. Nature Reviews Gastroenterology & Hepatology, 9, 271–285.
- Berding, K. et al. (2023). Ƙarin fiber na musamman yana inganta aikin tunani — wani bincike na bazuwar, wanda aka yi amfani da placebo, da kuma juyawa. Psychopharmacology.
- Asnicar, F. et al. (2021). Haɗin microbiome tare da metabolism na mai masauki da abincin da aka saba daga mutane 1,098 da aka bayyana sosai. Nature Medicine, 27, 321–332. (PREDICT-1)
- Berding, K. et al. (2021). Abinci da hanyar microbiota-gut-brain: shuka iri na kyakkyawar lafiyar tunani. Advances in Nutrition, 12(4).
- Sender, R., Fuchs, S., & Milo, R. (2016). Sabuntaccen kimantawa don adadin sel na mutum da kwayoyin cuta a cikin jiki. PLoS Biology, 14(8).
- Yano, J. M. et al. (2015). Kwayoyin cuta na asali daga gut microbiota suna sarrafa samar da serotonin na mai masauki. Cell, 161(2), 264–276.
- Pase, M. P. et al. (2020). Tsarin barci da haɗarin faruwar dementia a cikin al'umma. Neurology, 95(5).
- Beilharz, J. E. et al. (2015). Rashin fahimtar tunani da abinci ya haifar: Rawar mai da sukari, hanyoyin yiwuwa da shawarwarin abinci. Nutrients, 7(8).
- Sonnenburg, J. L., & Sonnenburg, E. D. (2019). Gut microbiota na kakannin da na masana'antu da tasirin su ga lafiyar mutum. Nature Reviews Microbiology, 17, 383–390.
- Valdes, A. M. et al. (2018). Rawar gut microbiota a cikin abinci da lafiya. BMJ, 361.
Mambobi suna riga suna ganin hakan
Ban san cewa bambanci yana da mahimmanci fiye da adadi ba. Tracker na shuke-shuke 30 ya canza komai. Na tashi daga shuke-shuke 8 a mako zuwa 34 cikin makonni uku — kuma a ƙarshe na zama a tsaye kafin karfe 9 na safe.
Jadawalin alaƙar yanayi da abinci shine maɓallin. Na daina yaki da gajiyar yammaci kuma na fara hana shi.
Likitan hanji na ya tambaye ni abin da na canza. Na nuna mata hoto na Gut Score. Ta sauke manhajar a ranar.
Tambayoyi da aka fi yi
Shin Veliome na'ura ce ta likita ko kayan aikin tantancewa?
A'a. Veliome manhaja ce ta lafiya da aka tsara don sanya binciken microbiome ya zama mai amfani. Ba ta tantance, magance, warkar, ko hana kowanne cuta ba. Don yanayin lafiya, tuntubi likita.
Shin ina bukatar kit din gwaji don amfani da manhajar?
A'a. Matakan kyauta da na musamman suna aiki ba tare da kowanne gwajin lab ba. Kit din yana da zaɓi na ƙarin wanda ke ba da bayanin kwayoyin cuta na musamman da jerin abinci na musamman.
Wane aikin masana kimiyya ne ya ba da wahayi ga Veliome?
Manhajar tana da tasiri sosai daga Prof. Tim Spector (King's College London / ZOE / PREDICT), Justin Sonnenburg (Stanford), John Cryan (APC Microbiome Ireland), da kuma babban haɗin gwiwar American Gut Project. Duk ikirari suna haɗe da tushen da aka duba ta abokan aiki.
Ta yaya goyon bayan harsuna 108 ke aiki?
Duk manhajar da wannan shafin yanar gizon an fassara su ta amfani da samfurin OpenAI's gpt-4o-mini. Shafin yanar gizon yana fassara shafi na HTML guda ɗaya a kowanne harshe don cikakken binciken injin bincike.
Shin bayanana na sirri ne?
Iya. Duk rajistar abinci, shigar da yanayi, da ma'auni ana adana su a kan na'urarka ta tsohuwa. Babu bayanan mutum da ke fita daga wayarka sai dai idan ka zabi shiga cikin wani kwamitin bincike.
Shin Veliome zai yi aiki idan ni vegan / keto / Mediterranean ne?
Iya. Veliome ba ta da alaƙa da tsarin abinci. Ka'idar shuke-shuke 30 da jagororin abinci mai gasa suna inganta kowanne salon cin abinci.
Ta yaya wannan ya bambanta da MyFitnessPal ko Yuka?
MyFitnessPal yana bin adadin kalori. Yuka tana kimanta kayayyaki a cikin shagunan sayar da kayayyaki. Veliome an gina ta ne bisa kimiyyar microbiome: bambanci, gasa, nauyin UPF, da hanyar gut-brain — ba adadin kalori ba.
Ina zan iya karanta binciken?
Kowanne kati na kimiyya a wannan shafin yana haɗe da tushen sa. Cikakken jerin bayanai yana ƙasa da sashen Kimiyya.
Fara tafiyarka ta microbiome yau
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