Ana sayfa Manşet Vücudun yararlı bakterileri ihtiyacı var

Vücudun yararlı bakterileri ihtiyacı var

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Probiyotik Prebiyotik Derneği II. Başkanı Medical Park Ankara Hastanesi, Gastroenteroloji Bölümü Uzmanı Prof. Dr. Hakan Alagözlü’den probiyotiklerin önemi hakkında bilgi aldık. 

 

İnsan vücudunda 100 trilyon hücre bulunduğu tahmin ediliyor. Bunun 10 misli fazlası kadar da yararlı bakterilerimiz var. Vücudun deri, ağız, vajina, bağırsaklar gibi çeşitli bölgelerinde yerleşmiş bu bakterilere o bölgenin “florası”, yeni adıyla “mikrobiyota”sı deniyor. Bağırsak mikrobiyotamız ise 2 kilo ağırlığında ve hem işlevi hem de ağırlığı nedeniyle artık bir organ olarak kabul ediliyor. Bağırsak mikrobiyotasında en azından bin farklı türden bakteri bulunuyor. Bu bakteriler bebeğin dünyaya gelişinin üçüncü gününden itibaren oluşmaya başlıyor. Mide ve ince bağırsaklar tarafından sindirilemeyen besinlerin sindirimine yardım eden, B ve K vitaminlerinin yapımını sağlayan, hastalık yapabilecek bakterilerin yerleşmesine mani olan bu bakterilerin en önemli özelliği ise bağırsak duvarında bir bariyer vazifesi görmesi. Bağırsak mikrobiyatasının bir conta görevi gördüğünü söyleyen Medical Park Ankara Hastanesi, Gastroenteroloji Bölümü Uzmanı Prof. Dr. Hakan Alagözlü ile yaptığımız söyleşide çok önemli bilgiler edindik.

Probiyotik Prebiyotik Derneği’nden ve çalışmalarından biraz bahseder misiniz?

Probiyotik ve Prebiyotik Derneği 7 yıl önce kuruldu. O zaman Probiyotikler ve mikrobiyota ile ilgili makaleler çıkınca bizde heyecan uyandırmıştı. Bu nedenle bu derneği arkadaşım Dernek Başkanı Prof. Dr. Tarkan Karakan ile birlikte kurduk. Dernek kurulumundan sonra Probiyotik ve Mikrobiyota ile ilgili kongreler düzenlemeye başladık. Çeşitli sempozyum ve panellere katıldık. Bu konuyu mümkün olduğunca 7 senedir duyurmaya çalıştık ve çalışacağız. Türkiye’de son 2 yıl içinde bu konunun olumlu bir ivme kazandığını görmekteyiz. Bundan sonra Probiyotikler sanırım hastalıklara spesifik destek tedavileri olarak Türkiye’de yerini bulacaktır.

Son zamanlarda sıkça duyma başladığımız “bağırsaklarımız ikinci beynimiz” sözlerinin ne ifade ettiğini bizlere kısaca anlatabilir misiniz?

Beyin dışında en fazla sinir hücresi ve sinir ağı olan yer sindirim sistemidir. Bu nedenle bağırsaklarımız ikinci beyin olarak söylenir. Bağırsaklarımızla beynimiz arasında bir bağlantı var. Birçok depresyon, panik-atak, stres, kaygı bozukluğu gibi psişik değişikliklerin bağırsak mikrobiyotası ile ilişkili olduğunu gösteren makaleler hızla artmaktadır. Huzursuz bağırsak sendromu denilen hastalıkta da beyin ve bağırsak arasında ilişki gösterilmiş. Probiyotiklerin bu tür hastalıklarda destekleyici  özellikte olduğunu gösteren güçlü kanıtlar mevcut.

Günümüzün popüler bir başka konusu da; “probiyotikler ve prebiyotikler” öncelikle bu ikisinin anlamları ve aralarındaki farkı bizimle paylaşabilir misiniz?

Mide ve ince bağırsaklar tarafından sindirilemeyen besinlerin sindirimine yardım eden, B ve K vitaminlerinin yapımını sağlayan, hastalık yapabilecek bakterilerin yerleşmesine mani olan sağlığımız için faydalı bakterilere probiyotikler denir. Bu bakterilerin en önemli özelliği ise bağırsak duvarında bir bariyer vazifesi görerek bizi birçok hastalıktan ve patojen mikroorganizmalardan korurlar. Probiyotik dediğimiz sağlığa faydalı bakteriler eczanelerde kapsül, toz veya tablet şeklinde satılıyor. Prebiyotik kavramı ise Probiyotik bakterilerin yiyeceği. Yani probiyotik bakterilerin aktivasyonunu ve çoğalmasını sağlayan oligosakkaritlerdir. Bunlar birçok besinimizde bulunur. Hindiba, kuşkonmaz, yerelması, enginar, pırasa, sarımsak, soğan, muz ve baklagillerde bulunur.

Birçoğumuz bugüne kadar bakteri denildiğinde bize zararı olan mikro canlılar olarak bilirdik. Artık yararlı bakteriler olduğunu da biliyoruz. Bağırsaklarımızda sindirime yardımcı olan bu bakterilerin önemi nedir? Yokluğu ya da azlığı ne gibi sağlık sorunlarına neden olur?

Bağırsak epiteli normalde zararlı mikroorganizmaları ve onların toksik maddelerini geçirmez. Bunda bağırsakta probiyotik dediğimiz dost bakterilerin rolü vardır ve probiyotikler bağırsak sızdırmazlığını sağlayarak bir conta görevi yaparlar. Bağırsak bakterilerindeki en ufak bir bozulma veya zayıflama ise bağırsaktaki bu zararlıların kan dolaşı­mına karışmasına ve bağışıklık sisteminin zayıflamasına neden olur. Buna sızdıran bağırsak sendromu diyoruz.

Bağırsak mikrobiyotası bağışıklık sistemimizin yüzde 80’ini teşkil ediyor. Bağırsak mikrobiyotasının yaklaşık yüzde 85’lik kısmı dost yani faydalı probiyotik bakterilerdir. Dolayısıyla sağlığımızda en önemli unsuru teşkil ediyor. Gastroenterolojinin birçok alanında da probiyotiklerin önemi gün geçtikçe artmaktadır. Bağırsak bakteri bozukluğu ile ilgili birçok hastalığın ilişkili olduğu gösterildi. Fonksiyonel ishal (diyare), enfeksiyöz diyare, fonksiyonel kabızlık, huzursuz bağırsak sendromu, gıda allerjileri, inflamatuvar (iltihaplı) bağırsak hastalıkları, obezite, hepatosteatoz (karaciğer yağlanması), çölyak gibi birçok hastalığın bağırsak bakterileri ile ilişkili olduğu birçok makalede yayımlanmıştır. Bunlar dışında  otizm, depresyon, panik atak, kaygı bozuklukları, pankinson hastalığı, alzheimer, multiple skleroz gibi hastalıkların da bağırsak mikrobiyotası ile ilişkili olduğu sonuçlar yayımlandı.

Mikrobiyota nedir?

İnsan vücudundaki hücrelerin 10 misli fazlası kadar bakterilerimiz var. Vücudun deri, ağız, vajina, bağırsaklar gibi çeşitli bölgelerinde yerleşmiş bu bakterilere o bölgenin “florası”,  yeni adıyla “mikrobiyota”  deniyor. Vücudumuzdaki bakterilerin yaklaşık yüzde 90’ı bağırsaklarımızda özellikle kalın bağırsağımızda yaşıyor. Bağırsak mikrobiyotamız ise 2 kilo ağırlığında ve hem işlevi hem de ağırlığı nedeniyle artık bir organ olarak kabul ediliyor. Bağırsak mikrobiyotasında en azından bin farklı türden bakteri bulunuyor.

Bağırsak bakterilerindeki değişikliklerin psikolojimizi bile etkilediği söyleniyor. Başka ne gibi etkileri oluyor?

Bağırsak bakterilerimizdeki değişiklikler stres, kaygı, depresyon gibi durumları tetikleyebiliyor. Bağırsaklarımız ve bağırsak bakterilerimiz bazı nörokimyasallar üreterek beynin ruh, hafıza ve öğrenme durumunu etkiliyor. Mutluluk hormonu olarak bilinen “Serotonin” eksikliğinde huzursuzluk, stres, kaygı, sinirlilik, depresyon gibi belirti ve hastalıklar görülür. Serotonin beynimizdeki sinir sistemi ve sindirim sisteminde bulunur. Probiyotik denilen bağırsak bakterileri bağırsak fonksiyonunu düzenleyerek serotonin üzerinden ruh sağlığımızı düzeltir. Vücuttaki toplam serotonin düzeyinin yüzde 80’i bağırsak duvarından salgılanır. Dolayısıyla bağırsaklarımız mutluluk kaynağımızdır diyebiliriz.

Bu bakteriler ve obezite ilişkisi nedir?

Yapılan çalışmalarda diyet ve beslenmenin mikrobiyotayı değiştirdiği, hatta genlerimizin ifadesini etkilediği gerçeği hızla ilerlemektedir. Tek taraflı protein ağırlıklı beslenmede bağırsak mikrobiyotası bozulmaktadır (disbiyozis). Bozulan bağırsak mikrobiyotası sonucu daha sonra verilen kilolar hızla alınır ve daha sonra zayıflamaya dirençli bir obezite söz konusu olur. Obezitede artık kalori hesaplamalarının çok reel olmadığı, bağırsak mikrobiyotasının kilo değişikliklerinde önemli olduğu gerçeği, hızla kendine daha güvenilir kanıtlar bulmaktadır. Obezlerin bağırsaklarında hazmedilmeyen lifleri ve karbonhidratları parçalayabilen bakterilerin daha ağırlıklı olduğunu buldular. Obezlerde sindirilmeyen liflerden elde edilen kısa zincirli yağ asitlerinden yüzde 15 daha fazla kalori elde edilir. Yani obez ve kilolu insanların gıdalardan enerji elde etme kapasitesi zayıflardan daha yüksek. Bütün bildiğimiz kalori hesap uygulamalarını artık bir kenara bırakalım. Obez kişi sanırım obez hasta demek daha doğru olur ki örnek verecek olursak obez hastanın aldığı bir öğün yemekte 750 kalori alırken, normal sağlıklı kişi aynı öğünden 500 kalori almaktadır. Bu nedenle şablon diyetler yerine “Mikrobiyota esaslı diyetler” yani kişiye özel diyetler artık gündemdeki yerini yavaş yavaş almaktadır. Bu tür diyette “dışkı mikrobiyota analizi” yapmak temel şarttır. Bunlar dışında kişide kan parametrelerini incelemek bu konuya yardımcı olacaktır. Dışkı mikrobiyota testlerinin bilimsel platformda incelenip bu konuda uzman kişiler tarafından sonuçların değerlendirilmesi çok önemlidir.

Probiyotikler ve prebiyotikler hangi besinlerde bulunurlar?

Probiyotikler fermente gıdalarda bulunur. Özellikle probiyotikli yoğurt, peynir, kefir, boza, şalgam, turşu, şıra, tarhana gibi fermente gıdaları sayabiliriz. Prebiyotikler ise başta hindiba, kuşkonmaz, yerelması, enginar, pırasa, sarımsak, soğan, muz ve baklagillerde bulunur.

Doğal yollarla alınabildiği bu konuda besin takviyeleri de bulunmakta ve kullanımı da artmakta. Bu konuda neler söylemek istersiniz. Bu gıda takviyelerini her vatandaş kullanmalı mı yoksa hekim kontrolünde mi olmalı?

Aslında probiyotik olarak Türkiye’de hastalıklara spesifik probiyotikler piyasamızda yeterince yaygınlaşmadı. Ama genel olarak probiyotik ürünler var. Türkiye’ de reçete edilen antibiyotik kullanımı çok fazladır. Türkiye’ de probiyotik kullanımının antibiyotik kullanımını azaltacağını düşünüyorum. Özellikle akılcı ilaç kullanımı Türkiye’ de çok önem arz ediyor. Probiyotik ürün dediğimiz gıda takviyeleri özellikle kişiye özel tedavi dediğimiz kişinin dışkı mikrobiyotası analizi sonucuna göre verilmesi yönünde gelişmeler söz konusudur. Bu probiyotik ürünlerin çeşitleri çoğaldığı zaman yani hastalıklara göre spesifik probiyotik kullanımı başladığı zaman tedavi daha optimal bir hal alır. Dışarıda satılan probiyotik ürünlerin etiketlerinde mutlaka bu faydalı bakterilerin içeriği cins, tür ve suş olarak yazılmalıdır. Bu şekilde probiyotiğin güvenliği ve içeriği konusunda daha emin adımlar atılmış olunur. Probiyotik gıda takviyeleri genel olarak sağlığımız için faydalı olup bunların tavsiye edilmesi genellikle hekim kontrolünde olmalıdır.

Özellikle pediatristler antibiyotik kullanımı süresinde probiyotik takviyesi de önermektedirler. Bu doğru bir yöntem midir?

Antibiyotik kullanımı 4 yaş altında çok gerekli olmadığı sürece kullanılmamalıdır. 4 yaşına kadar çocuğun mikrobiyotasının bozulmaması çok önemlidir. 4 yaşın altında çocuğun mikrobiyotası tam oluşmadan onu bozmak çok tehlikeli bir süreçtir. Çünkü çocukta antibiyotik kullanımı ileride obezite, allerji, diyabetes mellitus, inflamatuvar bağırsak hastalıkları gibi bazı hastalıkların oluşmasına zemin hazırlar. Eğer zorunlu durumlarda antibiyotik verilirse de antibiyotik ile birlikte probiyotik verilmesi ve antibiyotik bittikten sonra da 2-4 hafta probiyotiğe devam edilmesi önemlidir.

Yetişkinler de bu yöntemi uygulamalı mıdır?

Yetişkinlerde de durum aynıdır. Mecbur olmadıkça antibiyotik kullanılmamalıdır. Çünkü antibiyotik bağırsak mikrobiyotasını bozar. Sonucunda birçok kronik hastalıklara davetiye çıkartır. Bu nedenle antibiyotik ile beraber probiyotik verilmeli. Sonrasında 2-4 hafta probiyotik devam edilmelidir.

Son olarak bağırsak sağlığımız için ne gibi önerilerde bulunmak istersiniz?

– Fermente yiyecekleri tüketelim (turşu, boza, şıra, tarhana, sirke, fermente süt ürünleri)

– Gerekirse doktorunuza sorarak uygun bir probiyotik takviyesi alalım.

– Egzersizin sağlıklı bağırsak mikrobiyotasını sağladığı yapılan çalışmalarda gösterilmiş.Yürüyüş en güzel egzersizdir.

– Lifli gıdalar, özellikle prebiyotik içeren gıdalar tüketelim.

– Omega-3 takviyeleri bağırsak sağlığımızı güçlendirir.

– Fruktozdan zengin doğal olmayan işlenmiş, gıdalardan uzak duralım. Bağırsak mikrobiyotamızı bozar.

– Çin tuzu olarak bilinen “Monosodyum glutamat” içeren gıdalardan uzak duralım.

– D vitamini seviyelerimize baktıralım gerekirse doktor kontrolünde takviye yapalım. Bizi bağırsak polip ve kanserlerinden korur.

– Kabızlık gibi bir sorunumuz varsa çözümü için mutlaka bir gastroenteroloğa başvuralım.

Bağırsak sağlığı için 8 öneri

Prof. Dr. Alagözlü bağırsak sağlığı için yapılması gerekenleri ise şöyle sıralıyor:

1- Fermente yiyecekleri tüketelim (turşu, boza, şıra, tarhana, sirke, fermente süt ürünleri)

2- Gerekirse doktorunuza sorarak uygun bir probiyotik takviyesi alalım.

3- Egzersizin sağlıklı bağırsak mikrobiyotasını sağladığı yapılan çalışmalarda gösterilmiş.Yürüyüş en güzel egzersizdir.

4- Lifli gıdalar bağırsaktaki faydalı bakterilerin çoğalmasına yardımcı olurlar. Lifli gıdalar tüketelim.

5- Omega-3 takviyeleri bağırsak sağlığımızı güçlendirir.

6- Fruktozdan zengin doğal olmayan işlenmiş, gıdalardan uzak duralım. Bağırsak floramızı bozar.

7- Çin tuzu olarak bilinen “Monosodyum glutamat” içeren gıdalardan uzak duralım.

8- D vitamini seviyelerimize baktıralım gerekirse doktor kontrolünde takviye yapalım. Bizi bağırsak polip ve kanserlerinden korur.

 

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