
Probiotici i suplementi za oporavak
Što su probiotici?
Probiotici su korisni mikroorganizmi, najčešće bakterije, koji prirodno žive u ljudskom probavnom i urogenitalnom sustavu. Oni pomažu održati ravnotežu crijevne mikrobiote, odnosno zajednice mikroorganizama koja ima važnu ulogu u očuvanju zdravlja.
Zdrava crijevna mikrobiota sudjeluje u probavi hrane, apsorpciji hranjivih tvari i stvaranju pojedinih vitamina. Osim toga, pomaže u zaštiti organizma od štetnih mikroorganizama i podržava normalan rad imunološkog sustava.
U crijevima žive bilijuni mikroorganizama koji zajedno čine složen ekosustav. Kada je njihova ravnoteža narušena, mogu se pojaviti različite probavne tegobe, ali i promjene koje mogu utjecati na opće zdravlje.
Zašto su zdrava crijeva važna?
Crijeva nisu važna samo za probavu. Ona imaju veliku ulogu i u radu imunološkog sustava jer se u njima nalazi velik broj imunoloških stanica. Zbog toga stanje crijevne mikrobiote može utjecati na obrambene sposobnosti organizma.
Kada je ravnoteža crijevnih bakterija narušena, mogu se javiti:
probavne smetnje
nadutost i plinovi
proljev ili zatvor
bolovi u trbuhu
slabija apsorpcija hranjivih tvari
pojačani upalni procesi u organizmu
Zdrava crijeva važna su za normalno funkcioniranje cijelog organizma.
Kako djeluju probiotici?
Probiotici pomažu održati ravnotežu između korisnih i štetnih mikroorganizama u crijevima. Njihovo djelovanje može pridonijeti boljem radu probavnog sustava i očuvanju zdravlja.
Istraživanja pokazuju da probiotici mogu:
poboljšati probavu hrane
pomoći boljoj apsorpciji vitamina i minerala
sudjelovati u stvaranju pojedinih vitamina
spriječiti pretjerano razmnožavanje štetnih bakterija
podržati normalan rad imunološkog sustava
potaknuti redovitu pokretljivost crijeva
pomoći obnovi zdrave crijevne mikrobiote nakon njezina poremećaja
Neki probiotički sojevi proizvode tvari koje otežavaju rast štetnih bakterija i drugih mikroorganizama. Na taj način pomažu održavanju zdrave ravnoteže u crijevima.
Mikrobiota i opće zdravlje
U ljudskim crijevima nalazi se više od tisuću različitih vrsta mikroorganizama. Zajedno čine crijevnu mikrobiotu, koja ima važnu ulogu u mnogim procesima u organizmu.
Zdrava mikrobiota može pomoći:
pravilnoj probavi
održavanju crijevne sluznice
normalnom radu imunološkog sustava
zaštiti od štetnih mikroorganizama
boljoj iskoristivosti hranjivih tvari
Zbog toga znanstvenici posljednjih godina sve više istražuju povezanost zdravlja crijeva s različitim bolestima.
Prirodni izvori probiotika
Probiotici se mogu unositi hranom ili dodacima prehrani.
Prirodni izvori probiotika su:
jogurt
kefir
kiseli kupus
kimchi
kombucha
druga fermentirana hrana
Dodaci prehrani mogu sadržavati različite probiotičke sojeve. Među najistraženijima su:
Lactobacillus acidophilus
Lactobacillus rhamnosus
Bifidobacterium vrste
Saccharomyces boulardii
Nije svaki probiotik jednak. Različiti sojevi mogu imati različite učinke, pa izbor probiotika ovisi o zdravstvenom stanju i razlogu zbog kojeg se koristi.
Kada probiotici mogu pomoći?
Probiotici nisu lijek za sve bolesti, ali brojna istraživanja pokazuju da mogu biti korisni kod određenih zdravstvenih stanja. Njihov učinak ovisi o probiotičkom soju, zdravstvenom stanju osobe i načinu primjene.
Najviše znanstvenih dokaza postoji za njihovu primjenu kod pojedinih probavnih tegoba, dok se njihova uloga u drugim područjima još uvijek istražuje.
Sindrom iritabilnog crijeva (IBS)
Sindrom iritabilnog crijeva (IBS) jedan je od najčešćih funkcionalnih poremećaja probavnog sustava.
Osobe s IBS-om mogu imati:
bolove u trbuhu
nadutost
plinove
proljev
zatvor
izmjenjivanje proljeva i zatvora.
Istraživanja pokazuju da određeni probiotički sojevi mogu ublažiti ove simptome i poboljšati kvalitetu života kod dijela oboljelih. Međutim, ne djeluju svi probiotici jednako, pa je važno odabrati odgovarajući proizvod.
Upalne bolesti crijeva (IBD)
Upalne bolesti crijeva obuhvaćaju prije svega Crohnovu bolest i ulcerozni kolitis.
Kod ovih bolesti imunološki sustav uzrokuje dugotrajnu upalu probavnog sustava.
Neka istraživanja pokazuju da probiotici mogu pomoći u ublažavanju simptoma ili podržati standardno liječenje. Međutim, rezultati nisu uvijek jednaki, pa se probiotici ne smatraju zamjenom za propisanu terapiju.
Proljev povezan s primjenom antibiotika
Antibiotici uništavaju bakterije koje uzrokuju infekcije, ali pritom mogu smanjiti i broj korisnih bakterija u crijevima.
Zbog toga se tijekom ili nakon liječenja antibioticima može pojaviti proljev.
Brojna istraživanja pokazala su da određeni probiotici mogu smanjiti rizik od proljeva povezanog s primjenom antibiotika te pomoći bržem oporavku crijevne mikrobiote.
Neravnoteža crijevne mikrobiote (SIBO)
SIBO je stanje u kojem dolazi do prekomjernog rasta bakterija u tankom crijevu.
Najčešći simptomi su:
nadutost
bolovi u trbuhu
plinovi
proljev ili zatvor
osjećaj nelagode nakon jela.
Istraživanja pokazuju da probiotici kod nekih osoba mogu pomoći u ublažavanju simptoma i obnovi ravnoteže crijevne mikrobiote. Ipak, liječenje SIBO-a uvijek treba provoditi prema preporuci liječnika.
Oporavak crijevne sluznice
Crijevna sluznica djeluje kao zaštitna barijera između sadržaja crijeva i ostatka organizma.
Kada je oštećena, može doći do povećane propusnosti crijeva i lakšeg prolaska štetnih tvari.
Neka istraživanja pokazuju da određeni probiotici mogu pomoći u obnovi crijevne sluznice i očuvanju njezine zaštitne funkcije. Potrebna su dodatna istraživanja kako bi se točno odredilo kod kojih osoba i u kojoj mjeri imaju najveću korist.
Gljivične i druge infekcije
Pojedini probiotički sojevi mogu pomoći u održavanju zdrave ravnoteže mikroorganizama u organizmu.
Postoje istraživanja koja upućuju na moguću korist kod nekih gljivičnih infekcija te određenih infekcija uzrokovanih parazitima. Međutim, probiotici nisu zamjena za lijekove koje propisuje liječnik.
Probiotici i raspoloženje
Crijeva i mozak međusobno su povezani živčanim, hormonskim i imunološkim putovima. Ta se povezanost naziva os crijeva – mozak.
Zbog toga promjene u crijevnoj mikrobioti mogu utjecati ne samo na probavu nego i na raspoloženje.
Neka istraživanja pokazuju da probiotici mogu pomoći u ublažavanju simptoma blage do umjerene depresije. Postoje i dokazi da kod nekih osoba mogu smanjiti simptome anksioznosti.
Ipak, probiotici nisu zamjena za psihološko ili psihijatrijsko liječenje. Oni mogu biti dio cjelokupnog pristupa očuvanju zdravlja, uz preporuku zdravstvenog stručnjaka.
Zašto zdravlje crijeva utječe na cijeli organizam?
Crijeva imaju važnu ulogu u radu imunološkog sustava, regulaciji upalnih procesa i apsorpciji hranjivih tvari.
Kada je crijevna mikrobiota uravnotežena:
probava je učinkovitija
hranjive tvari bolje se iskorištavaju
imunološki sustav može normalno funkcionirati
održava se zaštitna funkcija crijevne sluznice.
Zbog toga se danas zdravlje crijeva smatra jednim od važnih čimbenika općeg zdravlja organizma.
Probiotici i autoimune bolesti
Autoimune bolesti nastaju kada imunološki sustav pogrešno napada vlastite stanice i tkiva.
Posljednjih godina znanstvenici sve više istražuju povezanost između crijevne mikrobiote i autoimunih bolesti. Kod mnogih oboljelih pronađene su promjene u sastavu crijevnih bakterija, zbog čega se istražuje može li obnova njihove ravnoteže pomoći u liječenju.
Za sada su rezultati istraživanja obećavajući, ali još uvijek nema dovoljno dokaza da bi se probiotici preporučili kao samostalna terapija.
Dijabetes tipa 1
Jedno veliko istraživanje pokazalo je da je rano uzimanje probiotika kod djece s povećanim rizikom za dijabetes tipa 1 bilo povezano s manjim rizikom razvoja autoimunih promjena.
Međutim, potrebna su dodatna istraživanja kako bi se potvrdilo mogu li probiotici smanjiti rizik od razvoja ove bolesti.
Multipla skleroza
Neka istraživanja pokazuju da probiotici kod osoba s multiplom sklerozom mogu smanjiti pojedine upalne pokazatelje te imati pozitivan učinak na opće zdravstveno stanje.
Ipak, dosadašnja istraživanja uključuju mali broj ispitanika pa su potrebna nova ispitivanja.
Reumatoidni artritis
Rezultati istraživanja nisu potpuno usklađeni.
Dok su neka istraživanja pokazala poboljšanje simptoma i smanjenje upale, druga nisu pronašla značajne koristi.
Zbog toga se probiotici mogu promatrati kao moguća pomoć uz standardno liječenje, ali ne kao njegova zamjena.
Probiotici i metabolizam
Crijevna mikrobiota sudjeluje u mnogim procesima koji utječu na način na koji organizam koristi energiju iz hrane.
Neka istraživanja pokazuju da osobe s neravnotežom crijevnih bakterija, osobito kod SIBO-a, češće imaju poremećaje metabolizma.
Pojedine bakterije mogu utjecati na količinu energije koju organizam iskorištava iz hrane. Zbog toga znanstvenici istražuju može li promjena sastava crijevne mikrobiote utjecati na tjelesnu masu i metabolizam.
Dosadašnji rezultati nisu potpuno usklađeni pa još nije moguće sa sigurnošću potvrditi koliki je stvarni učinak probiotika na mršavljenje ili regulaciju tjelesne mase.
Probiotici i alergije
Imunološki sustav i crijevna mikrobiota usko su povezani, zbog čega se istražuje mogu li probiotici pomoći osobama koje imaju alergije.
Dosadašnja istraživanja pokazuju da određeni probiotički sojevi mogu:
ublažiti simptome sezonskih alergija
poboljšati podnošenje mliječnih proizvoda kod osoba s intolerancijom na laktozu
kod neke djece možda smanjiti rizik razvoja pojedinih alergijskih bolesti.
Međutim, učinak nije jednak kod svih osoba i ovisi o probiotičkom soju, dobi i vrsti alergije.
Probiotici i hormonsko zdravlje žena
Crijevna mikrobiota sudjeluje u razgradnji i regulaciji pojedinih hormona, uključujući estrogen.
Zbog toga znanstvenici istražuju može li zdravlje crijeva utjecati na stanja poput:
sindroma policističnih jajnika (PCOS)
endometrioze
pretilosti
bolesti povezanih s hormonskom neravnotežom.
Neka istraživanja pokazala su da probiotici mogu poboljšati pojedine hormonske i upalne pokazatelje kod žena s PCOS-om.
Ipak, ovo je područje još uvijek predmet intenzivnih istraživanja pa su potrebni dodatni dokazi prije donošenja čvrstih zaključaka.
Kako odabrati probiotik?
Na tržištu postoji velik broj probiotičkih proizvoda, ali nisu svi jednaki.
Razlikuju se prema bakterijskim sojevima koje sadrže, njihovoj količini i namjeni.
Najistraženije skupine probiotika su:
Lactobacillus i Bifidobacterium
To su najčešće korišteni i najbolje istraženi probiotički sojevi.
Najviše se koriste kod različitih probavnih tegoba i za održavanje ravnoteže crijevne mikrobiote.
Saccharomyces boulardii
Ovo je korisni kvasac koji se često koristi za prevenciju i liječenje proljeva, osobito tijekom ili nakon primjene antibiotika.
Probiotici koji stvaraju spore
Ova skupina bakterija može biti otpornija na prolazak kroz probavni sustav.
Njihova primjena sve se više istražuje, ali za neke sojeve još uvijek postoji manje dokaza nego za Lactobacillus i Bifidobacterium.
Kako pravilno uzimati probiotike?
Uzimanje probiotika obično je jednostavno.
Većina se može uzimati:
uz obrok ili između obroka
u bilo koje doba dana
tijekom terapije antibioticima, uz vremenski razmak prema preporuci proizvođača ili zdravstvenog stručnjaka.
Neka istraživanja pokazuju da proizvodi koji sadrže više probiotičkih sojeva mogu biti učinkovitiji kod određenih probavnih tegoba od proizvoda koji sadrže samo jedan soj.
Ipak, najbolji izbor ovisi o zdravstvenom stanju osobe i razlogu uzimanja probiotika.
Dodaci prehrani za potporu zdravlju crijeva
Osim probiotika i prehrane, određeni dodaci prehrani mogu pomoći u očuvanju zdravlja crijeva i ravnoteže crijevne mikrobiote. Njihov učinak ovisi o zdravstvenom stanju osobe, vrsti dodatka i načinu primjene.
Važno je naglasiti da dodaci prehrani nisu zamjena za uravnoteženu prehranu niti za liječenje koje preporuči liječnik. Kod određenih zdravstvenih stanja mogu biti dio cjelovitog pristupa očuvanju zdravlja.
1. Biljni antimikrobici
Biljni antimikrobici sadrže prirodne spojeve koji mogu ograničiti rast određenih bakterija, gljivica i drugih mikroorganizama. Neki od njih tradicionalno se koriste za potporu zdravlju probavnog sustava.
Istraživanja pokazuju da pojedini biljni pripravci mogu pomoći kod:
sindroma iritabilnog crijeva (IBS)
upalnih bolesti crijeva (IBD)
određenih parazitskih infekcija
nekih bakterijskih infekcija probavnog sustava
proljeva
upalnih procesa u probavnom sustavu.
Kod osoba sa sindromom prekomjernog rasta bakterija u tankom crijevu (SIBO), neka istraživanja pokazala su da biljni antimikrobici mogu biti korisni kao dio terapije. Međutim, njihov izbor i primjenu uvijek treba prilagoditi zdravstvenom stanju pojedinca.
Biljni pripravci mogu imati snažno djelovanje i mogu uzrokovati nuspojave ili međudjelovati s lijekovima. Zato ih je preporučljivo koristiti uz savjet liječnika ili drugog zdravstvenog stručnjaka, osobito kod osoba s kroničnim bolestima ili oslabljenim imunitetom.
2. Elementarna prehrana
Elementarna prehrana posebna je vrsta medicinske prehrane u kojoj su hranjive tvari već razgrađene u jednostavne oblike koje organizam lako apsorbira.
Najčešće se koristi kao dio liječenja određenih bolesti probavnog sustava, a ne kao dodatak prehrani za svakodnevnu primjenu.
Istraživanja pokazuju da kod nekih osoba može:
privremeno rasteretiti probavni sustav
pomoći smanjenju upale
pridonijeti oporavku crijevne sluznice
pomoći u liječenju pojedinih stanja, poput SIBO-a, Crohnove bolesti ili eozinofilnog ezofagitisa.
Budući da se radi o posebnom obliku terapijske prehrane, elementarnu dijetu treba provoditi isključivo prema preporuci i pod nadzorom zdravstvenog stručnjaka.
3. L-glutamin
L-glutamin je aminokiselina koja služi kao važan izvor energije za stanice crijevne sluznice.
Zbog svoje uloge u održavanju crijevne barijere često se koristi kao dodatak prehrani kod osoba koje imaju probavne tegobe ili povećanu propusnost crijeva.
Istraživanja pokazuju da L-glutamin može:
pomoći očuvanju crijevne sluznice
smanjiti povećanu propusnost crijeva kod određenih osoba
ublažiti neke simptome sindroma iritabilnog crijeva (IBS).
Ipak, nisu sva istraživanja pokazala jednake rezultate pa su potrebna dodatna ispitivanja kako bi se utvrdilo kod kojih osoba ima najveću korist.
4. Cink karnozin
Cink je mineral koji sudjeluje u radu brojnih enzima te je važan za imunološki sustav, zacjeljivanje tkiva i održavanje zdravlja sluznice probavnog sustava.
Cink karnozin je spoj cinka i L-karnozina koji omogućuje dulje djelovanje u želucu i crijevima.
Dosadašnja istraživanja pokazuju da može:
pomoći cijeljenju želučane sluznice
pridonijeti obnovi crijevne barijere
smanjiti povećanu propusnost crijeva kod određenih osoba.
Zbog tih svojstava često se koristi kao potpora zdravlju probavnog sustava, osobito kod osoba koje imaju oštećenu sluznicu želuca ili crijeva.
5. Imunoglobulini
Imunoglobulini su proteini koje imunološki sustav prirodno proizvodi kako bi pomogao u obrani organizma od štetnih mikroorganizama.
Dodaci prehrani koji sadrže goveđe imunoglobuline (IgG) dobivaju se iz goveđeg seruma i istražuju se kao potpora zdravlju probavnog sustava.
Dosadašnja istraživanja pokazuju da kod nekih osoba sa sindromom iritabilnog crijeva (IBS), osobito kada prevladava proljev, mogu pomoći u:
smanjenju nadutosti
smanjenju učestalosti proljeva
ublažavanju hitne potrebe za pražnjenjem crijeva
poboljšanju kvalitete života.
Iako su rezultati obećavajući, potrebna su dodatna istraživanja kako bi se točno odredilo kod kojih osoba i u kojim dozama imunoglobulini imaju najveću korist.
6. Kurkumin
Kurkumin je prirodni spoj koji se nalazi u korijenu kurkume (Curcuma longa). Najpoznatiji je po svojim protuupalnim i antioksidativnim svojstvima.
Zbog tih svojstava posljednjih se godina intenzivno istražuje njegova moguća primjena kod bolesti probavnog sustava.
Dosadašnja istraživanja pokazuju da kurkumin može pomoći kod nekih osoba koje imaju:
sindrom iritabilnog crijeva (IBS)
upalne bolesti crijeva (IBD)
infekciju bakterijom Helicobacter pylori, kao dio standardnog liječenja.
Neka istraživanja pokazala su i poboljšanje simptoma poput:
bolova u trbuhu
nadutosti
proljeva
zatvora
probavnih smetnji.
Laboratorijska istraživanja također upućuju na mogućnost da kurkumin pridonosi očuvanju crijevne barijere i smanjenju upalnih procesa.
Ipak, potrebno je još kvalitetnih kliničkih istraživanja kako bi se potvrdilo koliki je njegov stvarni učinak u svakodnevnoj kliničkoj praksi.
7. Vitamin D
Vitamin D poznat je po svojoj važnosti za zdravlje kostiju, ali ima važnu ulogu i u radu imunološkog sustava.
Posljednjih godina istražuje se i njegova povezanost sa zdravljem crijevne mikrobiote.
Neka istraživanja pokazuju da dovoljne razine vitamina D mogu biti povezane s povoljnijim sastavom crijevnih bakterija. Međutim, još uvijek nije potpuno jasno na koji način vitamin D utječe na mikrobiotu niti koliki je taj učinak.
Poznato je da je manjak vitamina D češći kod osoba s različitim bolestima probavnog sustava. Zbog toga je važno održavati njegove vrijednosti unutar preporučenih granica.
Vitamin D doprinosi:
normalnom radu imunološkog sustava
održavanju zdravih kostiju i zubi
normalnoj apsorpciji kalcija i fosfora
očuvanju funkcije mišića.
Ako postoji sumnja na manjak vitamina D, preporučuje se određivanje njegove razine u krvi te, prema potrebi, nadoknada uz savjet liječnika ili drugog zdravstvenog stručnjaka.
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