Whakataetae 30 Rākau
Tirohia ngā momo rākau rerekē. Ko te rerekētanga, kāore te nui, te mea e kawe ana i te rerekētanga mikroba — te mea pai rawa atu hei tohu mō te puku kaha.
McDonald et al., 2018 — mSystems (American Gut Project)Te oranga puku-roro whaiaro
Ko tō puku e hanga ana i te āhua, te arotahi, me te anamata.
Ka huri a Veliome i te pūtaiao hou o te microbiome ki te mahi ia rā — 30 tipu i te wiki, ngā kai kua whakakōhia, me ngā kōwhiringa oranga iti e pā ana ki te pāmahana, te pūngao, me te pōuri roro.
E tautokohia ana e ngā rangahau 30+ i arotakehia
78 Gut Score
23 plants 8 ferments +4 today
He aha te rangahau e whakaatu ana
Ko te nuinga o ngā pakeke ka kai i ngā tipu rerekē e iti iho i te 12 i te wiki. Ko ngā microbiome tino whaihua kei te hunga e kai ana i te 30, i te mea atu.
30+
ngā tipu rerekē i te wiki ko te taumata rerekētanga e hono ana ki ngā microbiome puku tino oranga (American Gut Project).
60%
o ngā kāri i te kai Western tikanga ka puta mai i ngā kai ultra-processed, te tino tohu kai e pā ana ki te mate katoa.
95%
o te serotonin o tō tinana ka whakaputahia i te puku, e waiho ana te microbiome ki te pokapū o te whakahaere āhua.
10 wiki
o ngā kai kua whakakōhia i ia rā i piki ake te rerekētanga microbial me te whakaiti i te 19 pūmua pāmahana i te whakamātautau i Stanford.
He pūnaha katoa mō te puku hauora
Ko te tikanga o ia āhuatanga he mea hei whakatinana i tetahi wāhanga o te rangahau microbiome.
Ngā Kai Fermented i ia Rā
Kefir, yogurt, kimchi, kraut, miso, kombucha, sourdough. Ko te mea e whakamahia ana i raro i te taumata mō te rerekētanga puku me te whakaheke i te pāmahana.
Wastyk et al., 2021 — CellNgā Mōhiohio Puku-Māhunga
Tuhia te āhua, te arotahi, te moe, me te pōuri o te māhunga. Ka kitea e Veliome ngā tauira kai e pā ana ki te āhua o tō whakaaro.
Cryan et al., 2019 — Physiological ReviewsNgā Whakaaturanga Kai Ultra-Processed
Tirohia ngā UPF i ō kai i mua i te wā ka noho hei tikanga. I hangaia i runga i te whakaritenga NOVA e whakamahia ana i te rangahau kai.
Monteiro et al., 2019 — Public Health NutritionTō Puku Rā Score
He tau kotahi 0-100 e whakaatu ana i te rerekētanga rākau, ngā ferments, te uta UPF, me te āhua noho. Ka whakahoutia i ia kai e tuhinga ana.
Tūtohu composite, kua whakauhia ki ngā tohu PREDICT-2Rārangi Tirotiro Hauora Waha
Ka tīmata tō puku i tō waha. Ko te whakamahi i te floss me te tiaki i te arero ka whakaheke i ngā bacteria e pā ana ki te pāmahana pūnaha me te mōrea dementia.
Dominy et al., 2019 — Science Advances12-haora pō
Ko te pōtaka pātea he mea whakaoho i te hiko hiko neke — te ngaru tiaki o te puku.
Deloose et al., 2012 — Nature Reviews GastroenterologyPūtāhuri whakamātautau microbiome kōwhiringa
Tūtohi i te tauira paru. Ko te hanganga bacteria taipitopito, ngā superfoods whaiaro, me te rārangi pāmahana — katoa kei roto i tō papamahi.
16S rRNA + shotgun sequencing, kua whakamāramatia i te whare wānangaMe pēhea te mahi a Veliome
Rima meneti i te rā. He huringa pono i roto i ngā wiki e toru.
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1. Whakaritea
Whakamahia ngā pātai 11 e pā ana ki tō kai, moe, pēhanga, me ngā tohu. Ka mapi a Veliome i tō pūnaha microbiome tīmatanga.
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2. Tākaro
Tango whakaahua kai, pā ngā tipu, tākao i ngā ferments. Ka mahi te taupānga i te tāke me te whakaatu i ngā tauira.
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3. Whakatika
Ka whakaatu ngā nudges i ia rā i te huringa tino whaihua mō tō tīmatanga. He iti, he motuhake, kāore e pānui.
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4. Tirohia ngā hua
Tirohia tō Gut Score, te āhua, me ngā rārangi pūngao e neke ana. Ko te kete whakamātautau kōwhiri ka hōhonu te whakaahua i ia 6 marama.
Ko te pūtaiao i muri i ia āhuatanga
I hangaia a Veliome i runga i ngā rangahau microbiome i tirohia e ngā peers i te tekau tau kua pahure. Ko ia whakapae e hono ana ki te puna matua.
Te kanorau plant → te kanorau microbial
I tirohia e te American Gut Project ngā tauira 11,336 o te paru ka kitea e ngā tangata e kai ana i ngā tipu 30+ i te wiki he nui ake te kanorau o ngā microbiomes gut — me ngā tau e iti ake ana i te pūnaha ārai antibiotic — i te hunga e kai ana i ngā tipu 10, i te iti iho.
McDonald et al., mSystems 2018Ko ngā kai fermented e whakaheke ana i te inflammation
I roto i te whakamātautau Stanford e 10 wiki, ko ngā pakeke hauora i tāpirihia e 6 ngā rōrahi o ngā kai fermented ki tā rātou kai i piki ake te kanorau microbial A, ā, i whakaheke i ngā 19 pūtau inflammatory, tae atu ki te IL-6 — e pā ana ki te mate chronic.
Wastyk et al., Cell 2021Ko te wairua e noho ana i te gut
I te mea e 95% te nui o te serotonin o te tinana e hangaia ana i ngā pūtau enterochromaffin e pā ana ki te puku. Ko ngā bacteria motuhake (e hanga ana i ngā spores, tae atu ki a Clostridium me Turicibacter) e whakahaere ana i tōna biosynthesis. Ka kawea e te nerve vagus ngā tohu puku ki te roro i roto i ngā meneti.
Yano et al., Cell 2015 · Cryan et al., Physiological Reviews 2019Te kai ultra-processed (UPF) me te puku
Ka whakaiti ngā UPF i te rerekētanga microbial, ka whakaoho i te inflammation, ā, ka pā te pānga ki te pātea. I tēnei wā, ko te ~58% o ngā kāri i roto i te US me te 60% i roto i te UK. Ko te teitei o te tango UPF e pā ana ki te mate katoa i roto i ngā rōpū tirohanga nui.
Monteiro et al., 2019 · Pagliai et al., 2021Ka pā ngā microbes i ngā kōrero
Ko Porphyromonas gingivalis, te bacteria e pā ana ki te periodontitis pātea, kua kitea i roto i ngā pūtau roro o te Alzheimer me te CSF. Ko te whakamahi i te floss i ia rā me te tiaki i te arero ka whakaiti i te taumaha o ngā pathogens oral me te inflammation pūnaha.
Dominy et al., Science Advances 2019He pono te urupare whaiaro
I whakaatu te rangahau PREDICT-1 (1,098 ngā tāngata i te tino phenotyped) ko te urupare glucose, insulin, me triglyceride i ngā kai rite e rerekē ana i waenga i ngā tāngata — ā, ko te rerekētanga microbiome te mea e tino pā ana ki taua rerekētanga. Ka hinga te tohutohu kai noa nāna i wareware ki a koe.
Asnicar et al., Nature Medicine 2021Ngā tohutoro i whiriwhiria
- McDonald, D. et al. (2018). American Gut: He Papamahi Tuwhera mō ngā Rangahau Microbiome a te Iwi. mSystems, 3(3).
- Wastyk, H. C. et al. (2021). Ko ngā kai e aro ana ki te gut-microbiota e whakarereke ana i te āhua o te pūnaha ārai i te tangata. Cell, 184(16), 4137–4153.
- Cryan, J. F. et al. (2019). Te Ara Microbiota-Gut-Brain. Physiological Reviews, 99(4), 1877–2013.
- Monteiro, C. A. et al. (2019). Ngā kai ultra-processed: he aha rātou, me pēhea te tautuhi i rātou. Public Health Nutrition, 22(5), 936–941.
- Dominy, S. S. et al. (2019). Porphyromonas gingivalis i roto i ngā roro o te mate Alzheimer. Science Advances, 5(1).
- Deloose, E. et al. (2012). Te whakatere i te pūnaha motuka: ngā tikanga whakahaere me tōna tūranga i roto i te hauora me te mate. Nature Reviews Gastroenterology & Hepatology, 9, 271–285.
- Berding, K. et al. (2023). He whakarei i te pūmau kai rōrahi e whakapai ana i te mahi hinengaro — he rangahau rōpū kāore e taea te whakarite, he placebo-controlled, crossover study. Psychopharmacology.
- Asnicar, F. et al. (2021). Ngā hononga microbiome ki te metabolism o te kāinga me te kai ā-ringa i ngā tangata 1,098 i tino whāngaihia. Nature Medicine, 27, 321–332. (PREDICT-1)
- Berding, K. et al. (2021). Te kai me te ara microbiota-gut-brain: te whakato i ngā kākano o te hauora hinengaro. Advances in Nutrition, 12(4).
- Sender, R., Fuchs, S., & Milo, R. (2016). Ngā tātaritanga whakahou mo te rahi o ngā pūtau tangata me ngā pūtau bacteria i roto i te tinana. PLoS Biology, 14(8).
- Yano, J. M. et al. (2015). Ngā bacteria taketake mai i te gut microbiota e whakahaere ana i te hanga serotonin o te kāinga. Cell, 161(2), 264–276.
- Pase, M. P. et al. (2020). Te hanganga moe me te mōrea o te mate dementia i te hapori. Neurology, 95(5).
- Beilharz, J. E. et al. (2015). Ngā raru hinengaro i whakatūria e te kai: Te tūranga o te grasa me te huka, ngā tikanga pea me ngā whakaritenga kai. Nutrients, 7(8).
- Sonnenburg, J. L., & Sonnenburg, E. D. (2019). Te microbiota taketake me te ahumahi me ngā pānga ki te hauora o te tangata. Nature Reviews Microbiology, 17, 383–390.
- Valdes, A. M. et al. (2018). Te tūranga o te gut microbiota i roto i te kai me te hauora. BMJ, 361.
Kua kite kē ngā mema
Kāore au i te mōhio he mea nui te rerekētanga i te nui. Ko te kaiwhakaatu 30-tipua i whakarereke i ngā mea katoa. I haere au mai i ngā tipu 8 i te wiki ki ngā tipu 34 i roto i ngā wiki e toru — ā, i te mutunga ka pātea au i te 9am.
Ko te rārangi pānga āhua-kai te mea i whakatuwhera. I mutu au i te whawhai ki te hinga i te ahiahi, ā, i tīmata au ki te ārai i taua hinga.
I pātai taku gastroenterologist he aha tāku i whakarereke. I whakaatu au i te rārangi Gut Score. I tango ia i te taupānga i te ahiahi.
Ngā pātai e pā ana ki te wā
He taputapu rongoā, he taputapu whakatau ko Veliome?
Kāore. He taupānga hauora a Veliome i hangaia hei whakatinana i te rangahau microbiome. Kāore e whakatau, e rongoā, e whakaora, e aukati i tetahi mate. Mō ngā āhuatanga rongoā, tirohia he kaiwhakahaere.
Mehemea ka hiahia au ki te kete whakamātautau ki te whakamahi i te taupānga?
Kāore. Ka mahi ngā taumata kore utu me ngā taumata premium me te kore e hiahia ki tetahi whakamātautau taiwhanga. Ko te kete he tāpiritanga kōwhiringa e tuku ana i tētahi kōrero pātea whaiaro me tētahi rārangi kai motuhake.
Ko wai ngā pūtaiao i whakaawe i a Veliome?
He tino pāngia te taupānga e Prof. Tim Spector (King's College London / ZOE / PREDICT), Justin Sonnenburg (Stanford), John Cryan (APC Microbiome Ireland), me te rōpū whānui o te American Gut Project. Ko ngā whakapae katoa e hono ana ki ngā puna tuatahi e tirohia ana e ngā peers.
Me pēhea te mahi o te tautoko 108-reo?
E rua ngā taupānga me tēnei paetukutuku e whakamaoritia ana e te tauira gpt-4o-mini a OpenAI. Ka whakaritea te paetukutuku i tētahi whārangi HTML kotahi mō ia reo hei whakarite i te whakatūpato i ngā miihini rapu.
He tūmataiti taku raraunga?
Āe. Ko ngā rārangi kai katoa, ngā tuhinga āhua, me ngā ine e noho ana i runga i tō taputapu hei paerewa. Kāore e puta te raraunga whaiaro i tō waea i te mea kāore e whakaae koe ki tētahi rōpū rangahau.
Ka mahi a Veliome mēnā he vegan / keto / Mediterranean au?
Āe. He kore pātea te Veliome ki ngā tauira kai. Ka whakakaha te kaupapa 30-plants me ngā aratohu kai fermented i tetahi momo kai.
Me pēhea tēnei i rerekē ai i a MyFitnessPal, i a Yuka?
Ka whai a MyFitnessPal i ngā kāri. Ka whakatauhia e Yuka ngā hua i ngā toa. He mea hanga a Veliome e pā ana ki te pūtaiao microbiome: te kanorau, ngā ferments, te UPF, me te āwhina gut-brain — kāore e pā ana ki te tatau kāri.
Kei hea au e taea ai te pānui i ngā rangahau?
Ko ia kāri pūtaiao i runga i tēnei whārangi e hono ana ki tāna puna tuatahi. Ko te rārangi katoa o ngā tuhinga kei te pito raro o te wāhanga Pūtaiao.
Tīmatahia tō haerenga microbiome i tēnei rā
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