Milliarder af bakterier i tarmen udfører livsvigtige opgaver for os døgnet rundt. De bidrager til kroppens energistofskifte, styrker immunforsvaret og beskytter os mod infektioner. Ved at spise en kost med mange grøntsager og fibre kan du fremelske en sund og mangfoldig mikrobiota i tarmen.
Af Gunhild Reumert
Artiklen blev bragt i magasinet sund-forskning – oktober/november 2017
Læs mere om Gunhild Reumert på www.gunhildreumert.dk
På huden, i næsen, i munden, i vagina og i tarmen – mikroorganismerne er alle vegne på og i kroppen, og langt de fleste er til gavn for os. De seneste år har forskningen i tarmens mikrobiotiske liv vist, at den spiller en stor rolle for vores fysiske såvel som psykiske velbefindende. Vi lever i et symbiotisk forhold med mikroorganismerne, hvilket betyder, at der er en gensidig fordel i samlivet for både dem og os. Vi er værten, som byder på kost, logi og et lunt miljø, mens de til gengæld bidrager positivt til vores sundhed – hvis vi vel at mærke behandler dem godt.
En tarm fuld af liv og mangfoldighed
Det komplekse mikrobiotiske liv i tarmen består af bakterier, vira og svampe – men langt størstedelen af vores viden vedrører bakterierne. Bakterier er encellede organismer kaldet prokaryoter, som kan formere sig hurtigt og er i stand til at producere et væld af stoffer. Det enkelte menneskes fordeling af forskellige tarmbakterier er helt unik og udgør ca. 1-2 kilo af vores kropsvægt. Der findes mere end 1.000 forskellige tarmbakteriearter, og den seneste forskning viser, at jo flere forskellige arter af bakterier en tarm indeholder, desto sundere er tarmen. En lav diversitet af tarmbakterier er i flere studier blevet kædet sammen med øget risiko for fedme og inflammation i kroppen.
Mikrobiotaen holder kroppen sund
Tarmbakterierne bidrager til vores fordøjelse og energistofskifte ved at nedbryde kostfibre og madrester til stoffer, som kroppen kan optage. Derudover regulerer de en række hormoner samt indgår i produktionen af vitaminer og flere vigtige neurotransmitterstoffer. Tarmbakterierne er også med til at modne og udvikle vores immunforsvar, beskytte os mod infektioner og overvækst af dårlige bakterier i tarmen. Der forskes i øjeblikket intensivt i, hvilken indflydelse ubalancer i tarmens mikrobiotiske liv har på udviklingen af forskellige sygdomme. Ubalance kan opstå som konsekvens af en uhensigtsmæssig kost og livsstil eller ved brug af antibiotika, som slår både de gode og de dårlige bakterier ihjel. Det anbefales derfor at bruge antibiotika med omtanke.
Styrk din mikrobiota nemt og hurtigt
En af de vigtigste måder, vi selv kan optimere tarmens mikrobiota på, er gennem kosten. Sammensætningen af dine tarmbakterier kan hurtigt ændre sig, alt efter hvad du spiser. Et studie publiceret i tidskriftet Nature viser, at man ved hjælp af kosten kan ændre fordelingen af tarmbakterierne i løbet af kun 48 timer, samt at der er en klar fordel ved at spise plantebaseret kost. Det skyldes, at dine madvaner har indvirkning på livsbetingelserne i tarmens miljø, og en kost med mange grøntsager og fibre øger mængden af gode bakterier. Det er desuden gavnligt at spise eller drikke probiotisk mad, som indeholder gode mikroorganismer som for eksempel sauerkraut, surmælksprodukter, kefir eller kombucha. Der findes også specifikke stoffer i fødevarer kaldet præbiotika, som stimulerer væksten af de gavnlige tarmbakterier. Et af de mest kendte præbiotika er inulin, som er et kulhydrat, der findes i jordskokker, asparges, løg og hvidløg.
Lav din egen probiotiske Kombucha-te
Det skal du bruge:
- 1 scoby (Symbiotic Colony of Bacteria and Yeast)
- Startervæske (den væske, scoby ligger i)
- 100 g økologisk rørsukker pr. liter vand
- Sort, grøn eller hvid te
- Et patentglas til ca. 2-3 liter
- En tætvævet klud
Sådan gør du:
Få fat i en Kombucha-scoby, enten gratis fra facebookgruppen ”Kefir og Kombucha DK”, eller køb den på nettet. Lav en omgang frisk te direkte i dit rene patentglas. Sørg for at holde alt så rent som muligt. Opløs rørsukkeret i teen, og lad den køle af til stuetemperatur. Læg forsigtigt scoby og startervæsken i teen, og dæk beholderen med en tætvævet klud og elastik rundt om. Lad teen fermentere i 8-10 dage ved stuetemperatur væk fra direkte sollys. Smag på den undervejs med en helt ren træske. Når teen er færdig, kan der tilføjes en håndfuld bær, frisk ingefær eller gurkemeje, og den kan opbevares i køleskab i en flaske med låg.
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Today, I went to the beach front with my children. I found a sea shell and gave it to my 4 year old daughter and said “You can hear the ocean if you put this to your ear.” She placed the shell to her ear and screamed. There was a hermit crab inside and it pinched her ear. She never wants to go back! LoL I know this is entirely off topic but I had to tell someone!
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