{"id":82027,"date":"2026-05-12T20:00:34","date_gmt":"2026-05-12T17:00:34","guid":{"rendered":"https:\/\/www.silutesnaujienos.lt\/lt\/?p=82027"},"modified":"2026-05-06T11:42:04","modified_gmt":"2026-05-06T08:42:04","slug":"zarnyno-ir-smegenu-dialogas-kaip-zarnynas-valdo-musu-nuotaika","status":"publish","type":"post","link":"https:\/\/www.silutesnaujienos.lt\/lt\/zarnyno-ir-smegenu-dialogas-kaip-zarnynas-valdo-musu-nuotaika\/","title":{"rendered":"\u017darnyno ir smegen\u0173 dialogas: kaip \u017earnynas valdo m\u016bs\u0173 nuotaik\u0105?"},"content":{"rendered":"<p><strong>Svarbi \u017earnyno mikrobiota<\/strong><\/p>\n<p>Pasak BENU vaistinink\u0117s Deimant\u0117s Zalagaityt\u0117s, \u017earnyno ir smegen\u0173 dialogo metu smegenys veikia \u017earnyno veikl\u0105, o \u017earnynas siun\u010dia signalus smegenims. \u017darnynas yra valdomas enterin\u0117s nerv\u0173 sistemos. Tai \u2013 autonomin\u0117 \u017earnyno dalis, kuri geba koordinuoti vir\u0161kinim\u0105, pri\u017ei\u016br\u0117ti \u017earnyno pralaidum\u0105, o patekus patogenui \u2013 sukelti imunin\u012f atsak\u0105 bei perduoti informacij\u0105 \u012f smegenis apie organizmo b\u016bsen\u0105.<\/p>\n<p>\u017darnyno ir smegen\u0173 a\u0161ies veikimas yra paremtas ir kit\u0173 \u2013 imunin\u0117s, hormonin\u0117s bei metabolin\u0117s \u2013 sistem\u0173 dalyvavimu, o ypating\u0105 darb\u0105 atlieka klajoklis nervas. Jo d\u0117ka smegenys gauna informacij\u0105 apie \u017earnyno b\u016bsen\u0105, o \u017earnynas \u2013 \u201epatarimus\u201c kaip reguliuoti vir\u0161kinim\u0105, motorik\u0105, sekrecij\u0105, slopinti u\u017edegiminius procesus. Vis\u0173 \u0161i\u0173 proces\u0173 tinkamam veikimui svarbi \u017earnyno mikrobiota, kuriai sustreikavus gali sutrikti \u017earnyno ir smegen\u0173 \u201ekomunikacija\u201c.<\/p>\n<p>\u201eAnt\u0117ja\u201c \u0161eimos gydytoja Raimonda Bernotien\u0117 sako, kad \u017earnynas gamina laim\u0117s hormonus, serotonin\u0105 ir dopamin\u0105, o sveika mikrobiota ma\u017eina u\u017edegim\u0105, kuris susij\u0119s su depresija ir nerimo sutrikimais. Galima d\u0117ti lygyb\u0117s \u017eenkl\u0105 tarp stiprios \u017earnyno gleivin\u0117s ir stabilesn\u0117s nerv\u0173 sistemos: i\u0161sibalansavus \u017earnyno mikrobiotai, suma\u017e\u0117ja ir serotonino gamyba, o tai gali paveikti nuotaik\u0105. \u017dmon\u0117s gali jausti dirglum\u0105, nerim\u0105, d\u0117mesio koncentracijos suma\u017e\u0117jim\u0105, net m\u0105stymo sul\u0117t\u0117jim\u0105. Nesprend\u017eiant \u0161i\u0173 problem\u0173, ilgainiui maistas tampa netinkamai skaidomas ir pasisavinamas, o \u017earnyne pradeda kauptis toksinai.<\/p>\n<p><strong>Netinkama mityba<\/strong><\/p>\n<p>Ger\u0173j\u0173 bakterij\u0173 pusiausvyr\u0105 \u017earnyne gali i\u0161balansuoti netinkama, skaidul\u0173 stokojanti mityba, pasi\u017eyminti per dideliu prid\u0117tinio cukraus, perdirbto maisto ir so\u010di\u0173j\u0173 riebal\u0173 kiekiu. Skaidulos, arba prebiotikai, yra ger\u0173j\u0173 bakterij\u0173 maistas, o per dien\u0105 suaugusiam \u017emogui rekomenduojama gauti 25\u201330 gram\u0173 skaidul\u0173. 100 gram\u0173 pupeli\u0173 arba l\u0119\u0161i\u0173 yra 10\u201315 g skaidul\u0173, pana\u0161us kiekis ir vidutinio dyd\u017eio avokade. Kiti skaidul\u0173 \u0161altiniai \u2013 obuoliai, kriau\u0161\u0117s, morkos, brokoliai, aviet\u0117s, \u0161ilauog\u0117s, lin\u0173 s\u0117klos, migdolai, pilno gr\u016bdo produktai. Da\u017enai \u017emon\u0117s per dien\u0105 suvartoja tik apie 10\u201315 g skaidul\u0173, o toks kiekis n\u0117ra pakankamas mikrobiotos \u012fvairovei u\u017etikrinti.<\/p>\n<p>\u017darnyno mikrobiot\u0105 i\u0161balansuoti gali ir l\u0117tinis stresas, miego tr\u016bkumas, antibiotikai. Po antibiotik\u0173 vartojimo mikrobiotai atsistatyti gali prireikti m\u0117nesio, kartais \u2013 net met\u0173 ir daugiau.<\/p>\n<p>Nuolatinis stresas didina kortizolio lyg\u012f organizme, o auk\u0161tas jo lygis ma\u017eina ger\u0173j\u0173 bakterij\u0173 kiek\u012f ir leid\u017eia daugintis \u017ealingoms bakterijoms. Kortizolis taip pat silpnina \u017earnyno sieneles, tod\u0117l toksinai ir nesuvir\u0161kintos maisto dalel\u0117s gali lengviau patekti \u012f kraujotak\u0105, sukelti u\u017edegim\u0105. Kortizolis taip pat gali sul\u0117tinti \u017earnyno veikl\u0105 arba j\u0105 pagreitinti. Jis ma\u017eina ir vir\u0161kinimo ferment\u0173 gamyb\u0105, tod\u0117l pablog\u0117ja maistini\u0173 med\u017eiag\u0173 \u012fsisavinimas. L\u0117tinis stresas kelia perteklin\u0119 skrand\u017eio r\u016bg\u0161ties gamyb\u0105, o tai sukelia r\u0117men\u012f, deginimo jausm\u0105 skrandyje.<\/p>\n<p><strong>Gelb\u0117jimo planas<\/strong><\/p>\n<p>Anot R. Bernotien\u0117s, sutrikusi\u0105 \u017earnyno mikrobiotos pusiausvyr\u0105 i\u0161duoda pilvo p\u016btimas, duj\u0173 kaupimasis, da\u017enas viduriavimas arba viduri\u0173 u\u017ekiet\u0117jimas, r\u0117muo, refliuksas, pilvo skausmai, spazmai, jautrumas tam tikram maistui. Taip pat gali varginti nuovargis, energijos stoka, odos problemos, da\u017enesni per\u0161alimai, silpnesnis imunitetas, saldumyn\u0173 tro\u0161kimas.<\/p>\n<p>D. Zalagaityt\u0117s teigimu, vienkartini\u0173 vir\u0161kinimo sistemos sutrikim\u0173 atveju gelbsti fermentai, kurie padeda suskaidyti baltymus, riebalus ir angliavandenius, o mikrobiot\u0105 atkurti padeda probiotikai, gerosios \u017earnyno bakterijos, kuri\u0173 esama tokiuose produktuose kaip kefyras, pasukos, nat\u016bralus jogurtas ar rauginti produktai.<\/p>\n<p>Norint sureguliuoti \u017earnyno veikl\u0105, pirmiausia der\u0117t\u0173 suma\u017einti prid\u0117tinio cukraus, kuris yra blog\u0173j\u0173 bakterij\u0173 ir grybeli\u0173 maistas, vengti perdirbto maisto ir alkoholio. \u012e mityb\u0105 reik\u0117t\u0173 \u012ftraukti daugiau prebiotik\u0173, gerti pakankamai vandens.<\/p>\n<p>Jei nemalon\u016bs simptomai t\u0119siasi ilgiau kaip du m\u0117nesius, jei viduriavim\u0105 lydi kraujingos priemai\u0161os, jei pada\u017en\u0117ja naktiniai pilvo skausmai ir nepaai\u0161kinamai krenta svoris, vert\u0117t\u0173 i\u0161sitirti.<\/p>\n<p>\u012etraukus daugiau prebiotik\u0173 ir probiotik\u0173 \u012f mityb\u0105, mikrobiotos sud\u0117tis pradeda keistis jau po 24 valand\u0173, ta\u010diau, kad \u0161ie poky\u010diai i\u0161likt\u0173 stabil\u016bs, toki\u0173 mitybos \u012fpro\u010di\u0173 der\u0117t\u0173 laikytis 3\u20136 m\u0117nesius. Kei\u010diant mityb\u0105 ir ypa\u010d \u012ftraukiant \u012f j\u0105 didel\u012f kiek\u012f skaidul\u0173, gali atsirasti pilvo spazmai ar p\u016btimas, tod\u0117l \u0161ias med\u017eiagas reik\u0117t\u0173 didinti laipsni\u0161kai, nes tik nuoseklus ir kasdienis skirting\u0173 produkt\u0173 vartojimas lemia tvarking\u0105 \u017earnyno veikl\u0105 ir darni\u0105 mikrobiot\u0105.<\/p>\n<p><strong>BNS inf<\/strong>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Svarbi \u017earnyno mikrobiota Pasak BENU vaistinink\u0117s Deimant\u0117s Zalagaityt\u0117s, \u017earnyno ir smegen\u0173 dialogo metu smegenys veikia \u017earnyno veikl\u0105, o \u017earnynas siun\u010dia signalus smegenims. \u017darnynas yra valdomas enterin\u0117s nerv\u0173 sistemos. Tai \u2013 autonomin\u0117 \u017earnyno dalis, kuri geba koordinuoti vir\u0161kinim\u0105, pri\u017ei\u016br\u0117ti \u017earnyno pralaidum\u0105, o patekus patogenui \u2013 sukelti imunin\u012f atsak\u0105 bei perduoti informacij\u0105 \u012f smegenis apie organizmo b\u016bsen\u0105. [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":53271,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[53],"tags":[47],"class_list":{"0":"post-82027","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-sveikatos-saltinis","8":"tag-pirmasis"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>\u017darnyno ir smegen\u0173 dialogas: kaip \u017earnynas valdo m\u016bs\u0173 nuotaik\u0105? - \u0160ilut\u0117s naujienos<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.silutesnaujienos.lt\/lt\/zarnyno-ir-smegenu-dialogas-kaip-zarnynas-valdo-musu-nuotaika\/\" \/>\n<meta property=\"og:locale\" content=\"lt_LT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"\u017darnyno ir smegen\u0173 dialogas: kaip \u017earnynas valdo m\u016bs\u0173 nuotaik\u0105? - \u0160ilut\u0117s naujienos\" \/>\n<meta property=\"og:description\" content=\"Svarbi \u017earnyno mikrobiota Pasak BENU vaistinink\u0117s Deimant\u0117s Zalagaityt\u0117s, \u017earnyno ir smegen\u0173 dialogo metu smegenys veikia \u017earnyno veikl\u0105, o \u017earnynas siun\u010dia signalus smegenims. \u017darnynas yra valdomas enterin\u0117s nerv\u0173 sistemos. Tai \u2013 autonomin\u0117 \u017earnyno dalis, kuri geba koordinuoti vir\u0161kinim\u0105, pri\u017ei\u016br\u0117ti \u017earnyno pralaidum\u0105, o patekus patogenui \u2013 sukelti imunin\u012f atsak\u0105 bei perduoti informacij\u0105 \u012f smegenis apie organizmo b\u016bsen\u0105. 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