常在細菌叢・マイクロバイオームの世界

日本人の腸内細菌は炭水化物や海藻が好き

 

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古くから穀物(主に雑穀ですが)を主食としてきた日本人の米離れが進んでいますね。
糖質制限ブームによって、ごはんよりも肉派と言う人も増えていると思います。
でも、海外の人にとってのヘルシーフードが必ずしも日本人にとってもヘルシーとは限りませんし、同じ民族でも個々人によって全く体質が違うので、同じようにはいきません。

どんな食生活がその人に合うかは、遺伝的な代謝系だけでなく、
食物代謝の多くの仕事を外部委託されている腸内フローラの違いにも影響されます。

腸内フローラや常在菌については以前の記事「ゲノムが明かすヒトと細菌の蜜月関係♡」もご参照ください。

腸内フローラ検査:MykinsoPro
自分の腸内フローラは、一生もの。
一生涯共に生きる腸内の菌たちは、自分の機能の一部を担っています。
MykinsoProでは、自分の腸のタイプや保有する菌全てが解析できます。 

日本人の腸内細菌叢は炭水化物の分解に長けている

腸内フローラは、60億人全員で全く違い、個人が特定できるほどに多様ですが、ある程度グループによって傾向があります。
日本に暮らす人には日本に暮らす人の傾向があり、その研究が求められてきました。

東京大学と早稲田大学の共同研究チームが、日本人を対象にした大規模な腸内細菌叢の大規模なメタゲノム解析を行い、海外の11カ国の人たちのデータと比較検討した研究報告が、昨年発表されました。

スクリーンショット 2017-02-28 21.23.28
「The gut microbiome of healthy Japanese and its microbial and functional uniqueness」(DNA Research 23(2):dsw002 · March 2016)

  • 「日本人の腸内細菌叢は、欧米人や中国人と比較検討したところ、炭水化物などの代謝に優れた細菌の割合が高く、そのような腸内細菌叢の特徴が、日本人の平均寿命の長さや肥満率の低さに影響を与えている可能性がある」
  • 「日本人被験者の約90%は、海藻の多糖類を分解できる腸内細菌を保有していましたが、他国では、多い国でもおよそ15%の保有に留まっていた」

と報告されています。
日本人は他国に比べて昔から、雑穀や海藻の摂取が飛び抜けて多かった民族です。
日本人の腸内細菌は、それらを上手く利用できるような菌種が主に生息していて、私たちの体にとってメリットを与えてくれる関係性を持っているようです ね。

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日本人の腸内細菌叢を形成する主要な4つの細菌グループ
  • ファーミキューテス門(納豆菌や乳酸菌など)59.7%
  • アクチノバクテリア門(ビフィズス菌など)21.8%
    門よりも詳しい属で分類するとビフィズス菌=ビフィドバクテリウム属がほとんど
    腸内細菌叢全体の17.9%
  • バクテロイデーテス門(日和見菌など)16.7%
  • プロテアバクテリア門(大腸菌など)1.4%
    ※門=細菌の遺伝的なグループ単位

特に日本の被験者に多く見られたビフィドバクテリウム属(ビフィズス菌)は、他の細菌種よりも炭水化物であるでんぷんを消化するための糖質加水分解酵素を多く持っています。
この研究では、日本人の腸内細菌にビフィドバクテリウム属の割合が高いのは、日本独自の伝統食によるさまざまな種類の糖質を摂取した結果であると考えられています。

過去にご先祖様たちが穀物を摂ってきた結果として、有用微生物(いわゆる善玉菌)であるビフィズス菌に代表されるビフィドバクテリウム属が増えたということですね。

日本人の腸内細菌叢は中国やアメリカとは真逆

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各国の被験者のデータを比較した結果、国ごとに腸内細菌叢の組成が異なっていることが確認されました。

特に日本人と最も対極にあるのは、中国人の腸内細菌叢
ビフィドバクテリウム属が少なく、バクテロイデス属が多いという特徴が見られました。
バクテロイデス属は肉食中心の人々により多い傾向があります。
中国人の細菌叢の組成と類似していたのは、アメリカ・デンマーク・スペイン・ロシアだったとのことです。

一方で、日本人の腸内細菌叢は、オーストリア・フランス・スウェーデン人の細菌叢の組成と似ているとのことです。
ビフィズス菌とブラウティア属が多い反面、バクテロイデスやプレボテラの細菌類が少ないという特徴が見られましたが、これと類似していたのが

ん?日本人とオーストラリア人?フランス人?スウェーデン人?
食生活が日本人と似ているということはなさそうですね。
オーストリア・フランス・スウェーデンの被験者は、この研究による調査でも西欧型の食事を摂取していたそうです。

以上の結果から、腸内細菌叢の形成には、食生活が関わっている反面、それ以外の要素も強く関わっていることが明らかになりました。

海藻から一番恩恵を受けられるのは日本人

7213c76bc4acd2203428ab7580913d0379a61250

先にお話ししたように日本人被験者の約90%は、海藻の多糖類を分解できる腸内細菌を保有していたことが明らかになりましたが、これは大きなアドバンテージです。
「海藻」が体に良いため、海外でもヘルシー志向の人たちの間では「ヘルシーフード」として取り入れられていますが、その恩恵を日本人ほど受けられる民族はいないようです。
海藻のヌルヌル成分であるムコ多糖類(水溶性食物繊維)がこれらの腸内細菌によって分解されると短鎖脂肪酸水素が腸内で発生します。

  • 短鎖脂肪酸
    「やせ体質」に大切と言われています。
    酪酸・酢酸・プロピオン酸の事ですが、これらが脂肪の代謝を高めます。
  • 水素
    最も毒性の高い活性酸素・ヒドロキシラジカルを消去してくれる唯一の抗酸化物質としてアンチエイジングや健康増進にとって重要ですが、腸内細菌が発生する水素の抗酸化作用についても様々な研究発表がなされています。
短鎖脂肪酸のメリット
  1. 肥満を防ぐ作用
    脂肪細胞への脂肪の取り込みによる脂肪細胞の肥大化をストップ
    交感神経刺激による代謝アップ
    日本人には、小太りやぽっちゃりはいても肥満の人は少ないですね。
    それは遺伝的な体質というよりも、親から受け継いだ腸内フローラのバランスにも影響されていることがわかっています。
  2. 糖尿病予防
    インスリン感受性をあげて糖代謝改善。
  3. 腸内を弱酸性にして善玉菌が暮らしやすい環境に調整
    悪玉菌は酸性環境は苦手。
  4. 便秘解消
    腸のぜん動運動を促進する
  5. 腸上皮細胞のエネルギー源となり、腸のバリア機能を保つ
    食べ物に対するアレルギーは、腸の壁が壊れて消化されないたんぱくがそのまま血液中に取り込まれ、
    それを免疫細胞が発見して異物として認識して反応を起こすため。
    だから、腸のバリア=防御壁がしっかりしていることはとても大切!
  6. 炎症を抑え、アレルギーを抑える
    過剰な免疫を抑える免疫細胞(制御性T細胞=Treg=Tレグ)を増やし、炎症性サイトカインを抑制
    制御性T細胞=Tregがしっかり働かないと、体全体で攻撃的な免疫細胞が暴れだします。
    だから、この働きは本当に大切。
    アレルギー疾患、免疫疾患、動脈硬化、糖尿病・生活習慣病による合併症を抑制するのに重要!

短鎖脂肪酸をしっかり産生してもらうには、水溶性の食物繊維をたっぷり摂ることが大切です。
それなのに、国民栄養調査では、日本人が標準的に摂取している食べ物では不溶性食物繊維よりも水溶性食物繊維が不足していることが明らかになっています。水溶性食物繊維の少ない精製された穀物の摂取へのシフトや野菜や海藻類の摂取の減少が原因と考えられています。
他国の人たちは多くても15%しかこれらの恩恵を受けられないのに、日本人の9割は恩恵を受けられます。
ですから、海藻を含め水溶性の食物繊維を含む野菜や果物、海藻類、豆類、こんにゃく類、未精製の穀類などをたくさん食べたいですね。

その他の日本人の腸内フローラの特徴

  • 「日本人の腸内細菌叢は他国に比べて、補酵素・ビタミン代謝、アミノ酸代謝、シグナル伝達などの働きにも優れている」
  • 一方、「エネルギー代謝・細胞運動性・DNAの損傷に関わる複製・修復などの機能は、他国に比べ低い
    このことは、日本人の被験者の腸内が、炎症反応やDNA損傷が少ない良好な環境に保たれていることを示唆しているとされ、
  • 日本人に特徴的な腸内細菌叢は、平均寿命の高さに結びついている可能性がある。」と結論づけられています。

腸内細菌叢の形成は食生活の要素だけで決まるわけではありませんが、
食生活が強く関わっているのは確かです。
普段の食事は、腸内細菌たちの餌になり、寝床になり、私たちの体と共同で働く有用な微生物を育てます

この研究をみる限りでは、日本人の腸内細菌には穀物や海藻を上手に利用できる菌種が多いようです。
そして、腸内細菌叢は、ヒトが食物の代謝をアウトソーシングしているシステムなのですから、腸内細菌を含む超有機体としてのヒト全体のシステムは、穀物や海藻を上手に利用できるということです。
海藻を食べることがヘルシーであることに異論はないでしょうが、炭水化物については様々な意見があると思います。
でも、こう考えると炭水化物を一切NGとしてしまう必要性があるだろうか?と思います。
もちろん、血糖値を跳ね上げる精製された穀物や砂糖たっぷりの食品は現代の病気の原因になっているのは事実ですから、これは改善の余地がありますが。

腸内細菌のご機嫌を伺うには?

私自身は、小さい頃にアトピー性皮膚炎の食事療法として、
いわゆる日本の田舎料理を食べて育ちました。
お弁当も茶色かった!
雑穀や分つき米を主食として、主菜1品・副菜3品くらい。
発酵調味料や天然塩などを使い、野菜やきのこ、海藻たっぷりの煮炊きものや炒め物、お魚に大豆製品、卵、お肉、発酵食品などをバランス良く。
小さい頃から田舎料理を食べてきた私の腸内細菌たちは、こんな食事であればご機嫌が良いみたいです。
今は、私自身何でも食べますし、知識はあれども目をつぶって色々食べることもあります。
でも、心身のバランスを取り戻す時には、こんな食事に戻します。

日本人の腸内細菌叢は似通っているといえども、腸内細菌の種類やバランスは人によって千差万別。
だから、腸内細菌のご機嫌が良くなり、心身のバランスが良くなる食事も人によって違います。

腸内細菌のご機嫌を伺うポイントは?

dog-155983_640

それは、もちろん毎日の観便!
菌ちゃん達の培養環境を直接観察できるチャンスです。

便の組成は、
60%が水分。
15〜20%が腸の壁細胞が剥がれ落ちたもの。
10%〜15%が細菌たちの死骸。
残りが食べ物のカスです。
観察ポイントは、以下。

  • 便通の性状
    下痢も便秘もバランスを崩している証拠。
    下痢であれば、腸内細菌が上手くその食品を分解できていない可能性が。
    最も良いのは毎朝必ずストンと快便であること。
    また、食物繊維が少ない便は粘稠でペーパーにつきますが、
    食物繊維が多い便はほとんどペーパーにつきません。
  • 便の量
    食物繊維の摂取量と便の量は相関します。
    「便が大きい国では病院は小さくてすむ。便が小さい国では大きい病院が必要だ。」とは、長年アフリカに住んで食物繊維と便の関係の研究に明け暮れた変人外科医Dr.バーキット(バーキットリンパ腫で有名なので医学的には偉人)の談。
    日本人の平均排便量は1日200g。戦前は今の倍の食物繊維をとっており、平均排便量も400gと2倍だったとの報告です。
    野菜を日本人の4倍は食べているケニアでは平均520g。
    日本人より野菜摂取が少ないアメリカ人は平均150gとのこと。
    逆に繊維が少ないと便の腸内停滞時間が長くなるので、便の腐敗度が高まってしまいます。
    イギリス人はアフリカ人の2倍の時間腸に弁を溜め込んでいたとのこと。
  • 便の臭い
    悪臭の原因は腸の腐敗菌によってタンパク質から発生する毒性物質
    インドール・スカトール・アミン類など
    炎症や活性酸素の発生、発ガンの原因に。
    腸内環境が良ければ、便も臭いません!
  • 便の色
    脂肪やたんぱく質を消化する胆汁の成分が腸内細菌によって変化した色です。
    健康な便の色は黄土色〜茶褐色
    便の色が濃くなるということは、高タンパク高脂肪食で胆汁の分泌が多くなっている状態。
    大腸の腐敗菌によって1次胆汁酸から2次胆汁酸に変化すると大腸癌のリスクを高めます。
    ※これを抑えるのが、海藻が代謝されてできる短鎖脂肪酸。
    pHを低くすることで大腸の腐敗菌の発生を抑え、2次胆汁酸の発生を抑えます。

毎日の観便習慣で菌ちゃん達と対話してみましょう。

自分の腸内フローラは、一生もの。
一生涯共に生きる腸内の菌たちは、自分の機能の一部を担っています。
MykinsoProでは、自分の腸のタイプや保有する菌全てが解析できます。
自宅でできる!
腸内フローラキット:MykinsoPro:

 

********
口腔内・腸内フローラのバランスは
体臭口臭として現れる

↓↓↓↓↓↓↓↓↓↓↓


『日本人はなぜ臭いと言われるのか〜体臭と口臭の科学』(光文社新書)
「におい」は健康のバロメーター
原因と対策を一挙公開!

《本書の中の「驚愕の事実」》
◆日常的に口臭がある人ほど、自分の口臭を感じなくなる。
◆一番嫌われるのは汗臭。若い女性の100%が「許せない」。
◆加齢臭やミドル臭は、食生活やライフスタイルが原因。
◆ケアしない口の中には4千億以上の細菌。濃度は便以上。
◆歯周病菌は、糖尿病、動脈硬化、認知症やがんにも関連。
◆強すぎる香水や芳香剤は、もはや「香害テロ」認定。
【内容】
調査によれば、在日外国人の7割が「日本人の口臭にがっかりした経験」があるという。

35歳以上の日本人の8割が歯周病とのデータもある。
無臭社会日本、と言われるが、本当にそうなのか。
「自分は臭わない」「外国人に比べれば体臭は少ない」との思い込みは正しいのか?
「加齢臭」「ミドル臭」「スメハラ」などの言葉が流行する昨今、
「気にしすぎ」と一刀両断してよいのか。
医師の視点でみると、口臭や体臭は、健康のバロメーター。
体の「危機」を知らせるシグナルだ。
表面的ではない、真のにおい対策は、根本的な健康増進につながるのである。
本書では、予防医学を専門とする内科医が、
そもそもにおいとは何かにはじまり、におい物質と嗅覚や脳の関係、
また口臭や体臭の種類や原因となる疾病と対策について、わかりやすく解説する。

自宅でできる!
腸内フローラキット:MykinsoPro:医療用

ピックアップ記事

  1. 口臭・体臭の対策一挙公開!においからのヘルスケア
  2. テクノロジーによる人の意識の拡張

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  266. The fresh new Zune browser is amazingly very good, but not as Terrific as the iPod’s. It is effective effectively, but just isn’t as instantaneous as Safari, and contains a clunkier interface. If your self sometimes program on utilizing the web browser that’s not an issue, still if you might be developing to examine the world wide web alot against your PMP then the iPod’s greater display screen and better browser may be considerable.

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  273. The Zune concentrates on becoming a Transportable Media Player. Not a world-wide-web browser. Not a match machine. Potentially within the potential it’ll do even better inside of those areas, still for currently it truly is a superior direction toward organize and hear to your music and films, and is without peer inside of that regard. The iPod’s pros are its net checking out and applications. If people strong even further persuasive, possibly it is your easiest conclusion.

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  279. This is turning into a bit much more subjective, nevertheless I a great deal favor the Zune Marketplace. The interface is colourful, incorporates extra flair, and some cool options together with ‘Mixview’ that let on your own abruptly check out equivalent albums, audio, or other buyers related to what you might be listening toward. Clicking on a person of those people will heart upon that solution, and yet another mounted of “neighbors” will appear into look at, making it possible for oneself to navigate in excess of researching by means of identical artists, new music, or people. Conversing of consumers, the Zune “Social” is moreover great fun, enabling you identify others with shared preferences and becoming mates with them. On your own then can listen toward a playlist intended dependent upon an amalgamation of what all your pals are listening in direction of, which is also remarkable. Individuals fearful with privacy will be relieved in the direction of realize on your own can avoid the general public against watching your personal listening behavior if yourself hence select.

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