{"id":1160,"date":"2025-10-06T14:28:48","date_gmt":"2025-10-06T12:28:48","guid":{"rendered":"https:\/\/www.moodbites.eu\/lesson\/5-gut-microbiome-and-mental-health\/"},"modified":"2026-01-13T09:23:27","modified_gmt":"2026-01-13T08:23:27","slug":"5-gut-microbiome-and-mental-health","status":"publish","type":"lesson","link":"https:\/\/www.moodbites.eu\/lt\/lesson\/5-gut-microbiome-and-mental-health\/","title":{"rendered":"5. \u017darnyno mikrobiomas ir psichikos sveikata"},"content":{"rendered":"\n<div class=\"wp-block-uagb-container uagb-block-cda2a7c5 alignfull uagb-is-root-container\"><div class=\"uagb-container-inner-blocks-wrap\">\n<div class=\"wp-block-uagb-container uagb-block-d3a7669c\">\n<p>\u0160ioje pamokoje sutelksime d\u0117mes\u012f \u012f tai, kaip \u017earnyno mikrobiomas veikia neurotransmiterius ir psichin\u0119 sveikat\u0105. <br>Aptarsime keturis pagrindinius neurotransmiterius: <\/p>\n\n\n\n<p>\u2714 Serotoninas, kuris reguliuoja nuotaik\u0105 ir mieg\u0105. <br>\u2714 Dopaminas, atsakingas u\u017e motyvacij\u0105 ir malonum\u0105. <br>\u2714 GABA, kuris turi raminant\u012f poveik\u012f ir padeda valdyti stres\u0105. <br>\u2714 Glutamatas, kuris veikia atmint\u012f ir koncentracij\u0105. <\/p>\n\n\n\n<p>Be to, i\u0161nagrin\u0117sime keturis psichikos sveikatos sutrikimus, kuriuose mikrobiomos vaidmuo yra ypa\u010d svarbus: \u0161izofrenij\u0105, depresij\u0105, nerimo sutrikimus ir autizm\u0105. <\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-5476b476\"><\/div>\n<\/div><\/div>\n\n\n\n<p><\/p>\n\n\n\n<p class=\"has-ast-global-color-0-color has-text-color\" style=\"font-size:28px\"><strong><em>Ar \u017einojote, kad j\u016bs\u0173 \u017earnynas ir smegenys yra susij\u0119 ir nuolat bendrauja tarpusavyje?<\/em> <\/strong><\/p>\n\n\n\n<p>\u0160is ry\u0161ys vadinamas \u017earnyno ir smegen\u0173 a\u0161imi ir veikia keliais b\u016bdais: per nervus, imunin\u0119 sistem\u0105 ir \u017earnyno bakterij\u0173 gaminamas chemines med\u017eiagas. Vienas i\u0161 svarbiausi\u0173 \u0161ios a\u0161ies komponent\u0173 yra vagus nervas, kuris veikia kaip \u201einformacijos greitkelis\u201c, perduodantis signalus tarp \u017earnyno ir smegen\u0173.  <\/p>\n\n\n\n<p>\u017darnynas ir smegenys taip pat daro \u012ftak\u0105 imuninei sistemai. \u017darnyno bakterijos padeda reguliuoti imunin\u0119 funkcij\u0105, o tai savo ruo\u017etu gali paveikti smegen\u0173 veikl\u0105. Be to, tam tikri cheminiai junginiai, tokie kaip trumposios grandin\u0117s riebal\u0173 r\u016bg\u0161tys (SCFA) ir neurotransmiteriai, yra gaminami \u017earnyno mikrob\u0173 ir turi tiesiogin\u012f poveik\u012f nuotaikai ir kognityvin\u0117ms funkcijoms (Mhanna et al., 2024).   <\/p>\n\n\n\n<div class=\"wp-block-group is-layout-constrained wp-block-group-is-layout-constrained\">\n<p class=\"has-text-align-center has-ast-global-color-1-color has-ast-global-color-5-background-color has-text-color has-background has-medium-font-size\" style=\"padding-top:var(--wp--preset--spacing--40);padding-bottom:var(--wp--preset--spacing--40)\"><strong><strong>INTERAKTVYI VEIKLA<\/strong> 19<\/strong><\/p>\n\n\n<div class=\"h5p-iframe-wrapper\"><iframe id=\"h5p-iframe-506\" class=\"h5p-iframe\" data-content-id=\"506\" style=\"height:1px\" src=\"about:blank\" frameBorder=\"0\" scrolling=\"no\" title=\"19 PRATIMAS \u2013 2 MODULIS\"><\/iframe><\/div>\n\n\n\n<div class=\"wp-block-uagb-separator uagb-block-eaaf612a wp-block-uagb-separator--icon\"><div class=\"wp-block-uagb-separator__inner\" style=\"--my-background-image:\"><div class=\"wp-block-uagb-separator-element\"><svg xmlns=\"https:\/\/www.w3.org\/2000\/svg\" viewBox=\"0 0 576 512\"><path d=\"M381.2 150.3L524.9 171.5C536.8 173.2 546.8 181.6 550.6 193.1C554.4 204.7 551.3 217.3 542.7 225.9L438.5 328.1L463.1 474.7C465.1 486.7 460.2 498.9 450.2 506C440.3 513.1 427.2 514 416.5 508.3L288.1 439.8L159.8 508.3C149 514 135.9 513.1 126 506C116.1 498.9 111.1 486.7 113.2 474.7L137.8 328.1L33.58 225.9C24.97 217.3 21.91 204.7 25.69 193.1C29.46 181.6 39.43 173.2 51.42 171.5L195 150.3L259.4 17.97C264.7 6.954 275.9-.0391 288.1-.0391C300.4-.0391 311.6 6.954 316.9 17.97L381.2 150.3z\"><\/path><\/svg><\/div><\/div><\/div>\n<\/div>\n\n\n\n<p class=\"has-ast-global-color-0-color has-text-color\" style=\"font-size:28px\"><strong><em>Kaip \u017earnyno mikrobiomos disbalansas veikia psichin\u0119 sveikat\u0105?<\/em> <\/strong><\/p>\n\n\n\n<p><br>Tyrimai rodo, kad \u017earnyno mikrobiomos sud\u0117ties sutrikimai gali prisid\u0117ti prie \u012fvairi\u0173 psichikos sutrikim\u0173, toki\u0173 kaip depresija, nerimas, autizmas ir \u0161izofrenija, vystymosi. Gyv\u016bn\u0173 tyrimai parod\u0117, kad \u017earnyno mikrobiomos poky\u010diai gali tur\u0117ti \u012ftakos elgesiui ir emocijoms. Mokslininkai dabar tiria, ar mikrobiomos sud\u0117ties gerinimas gal\u0117t\u0173 pad\u0117ti gydyti \u0161ias ligas (Mhanna et al., 2024).   <\/p>\n\n\n\n<p>Vis daugiau \u012frodym\u0173 rodo, kad sveika \u017earnyno flora gali palaikyti psichin\u0119 sveikat\u0105. Probiotikai, prebiotikai, i\u0161mat\u0173 mikrobiomo transplantacija (FMT) ir tinkamos mitybos priemon\u0117s yra bandomos kaip b\u016bdai pagerinti smegen\u0173 funkcionavim\u0105. Pavyzd\u017eiui, Kang ir kt. tyrimai parod\u0117, kad autizmo turintys vaikai, kuriems buvo taikoma probiotin\u0117 terapija, pagerino \u017earnyno funkcionavim\u0105 ir elges\u012f \u2013 ir \u0161ie poky\u010diai i\u0161liko net dvejus metus po gydymo pabaigos (Mhanna ir kt., 2024).   <\/p>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-0cf7ee55 alignfull uagb-is-root-container\"><div class=\"uagb-container-inner-blocks-wrap\">\n<div class=\"wp-block-uagb-container uagb-block-f9dd71ba\">\n<p class=\"has-ast-global-color-0-color has-text-color\" style=\"font-size:28px\"><strong><em>Kas yra \u017earnyno disbioz\u0117?<\/em> <\/strong><\/p>\n\n\n\n<p>Sveikame organizme \u017earnyno mikrobiomas yra pusiausvyroje \u2013 tai b\u016bsena, vadinama eubioze. Esant tokiai b\u016bsenai, bakterijos palaiko vir\u0161kinim\u0105, apsaugo nuo infekcij\u0173 ir padeda reguliuoti imunin\u0119 funkcij\u0105. Ta\u010diau, kai \u0161i pusiausvyra sutrinka, atsiranda b\u016bsena, vadinama disbioze, tai rei\u0161kia, kad \u017earnyno mikrobiomas yra nenormalus. Tai gali sukelti \u012fvairi\u0173 sveikatos problem\u0173, \u012fskaitant:    <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Padid\u0117j\u0119s \u017earnyno pralaidumas (paprastai vadinamas \u201e\u017earnyno nesandarumu\u201c), <\/li>\n\n\n\n<li>L\u0117tinis u\u017edegimas, <\/li>\n\n\n\n<li>Kraujo ir smegen\u0173 barjero pa\u017eeidimas, d\u0117l kurio kenksmingos med\u017eiagos patenka \u012f smegenis (Mhanna ir kt., 2024). <\/li>\n<\/ul>\n<\/div>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-22e15575\">\n<p>Mokslininkai nustat\u0117, kad \u017earnyno disbioz\u0117 gali b\u016bti susijusi su daugeliu lig\u0173, pavyzd\u017eiui, cukriniu diabetu, nutukimu, astma, vir\u0161kinimo, \u0161irdies ir kraujagysli\u0173 bei nerv\u0173 sistemos sutrikimais. Be to, vis daugiau \u012frodym\u0173 rodo, kad \u017emon\u0117s, ken\u010diantys nuo depresijos, autizmo, nerimo ar \u0161izofrenijos, da\u017enai patiria ir vir\u0161kinimo trakto problem\u0173. Ta\u010diau vis dar n\u0117ra ai\u0161ku, kaip tiksliai mikrobiomos poky\u010diai prisideda prie \u0161i\u0173 lig\u0173 vystymosi (Mhanna et al., 2024).   <\/p>\n\n\n\n<p>\u017darnyno mikrobiomas i\u0161lieka \u012fdomia ir aktyviai tiriam\u0105 sritimi, kuri gali pad\u0117ti mums suprasti, kaip r\u016bpintis \u017earnynu, kad palaikytume psichin\u0119 sveikat\u0105. Mokslininkai vis labiau pabr\u0117\u017eia, kad \u017earnyno sveikata atlieka svarb\u0173 vaidmen\u012f smegen\u0173 funkcionavime, nuotaikos reguliavime ir kognityviniuose geb\u0117jimuose (Puri et al., 2023).  <\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-8713540e\"><\/div>\n<\/div><\/div>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<p class=\"has-text-color\" style=\"color:#e4493e;font-size:28px\"><strong>5.1.  <strong>Kaip \u017earnynas ir smegenys bendrauja?<\/strong><\/strong><\/p>\n\n\n\n<p><strong>\u017darnynas ir smegenys bendrauja per kelis pagrindinius mechanizmus:<\/strong><\/p>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-f1e1d145 alignfull uagb-is-root-container\"><div class=\"uagb-container-inner-blocks-wrap\">\n<div class=\"wp-block-uagb-container uagb-block-2f8490a3\">\n<p><strong>Vagus nervas<\/strong> \u2013 tai pagrindinis takas, jungiantis \u017earnyn\u0105 su smegenimis. Jis perduoda signalus apie vir\u0161kinimo sistemos b\u016bkl\u0119 ir daro \u012ftak\u0105 nuotaikai bei emocin\u0117ms reakcijoms. Tyrimai parod\u0117, kad vagus nervo stimuliavimas gali suma\u017einti depresijos ir nerimo simptomus (Puri et al., 2023). Neuropod l\u0105stel\u0117s, specializuotos enteroendokrinin\u0117s l\u0105stel\u0117s, atlieka svarb\u0173 vaidmen\u012f greitai perduodant signalus \u012f smegenis naudojant glutamat\u0105. Tai leid\u017eia organizmui beveik akimirksniu reaguoti \u012f su \u017earnynu susijusius dirgiklius (Chen et al., 2021).     <\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-ac39f61d\">\n<p><strong>Hormonin\u0117 sistema <\/strong>\u2013 \u017earnyno mikrobiomas daro \u012ftak\u0105 hormon\u0173, toki\u0173 kaip kortizolis (streso hormonas), taip pat grelinas ir leptinas, kurie reguliuoja alk\u012f ir sotum\u0105, gamybai (Puri et al., 2023). Tam tikros \u017earnyno bakterijos taip pat veikia serotonino lyg\u012f, reguliuodamos triptofano metabolizmo keli\u0105. Vartojant tam tikras bakterij\u0173 r\u016b\u0161is, galima padidinti serotonino gamyb\u0105, aktyvuojant ferment\u0105 triptofano hidroksilaz\u0119 1 (TPH1) enterochromaffin l\u0105stel\u0117se (Chen et al., 2021).   <\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-20e92d37\">\n<p><strong>Imunin\u0117 sistema<\/strong> \u2013 \u017earnyno bakterijos moduliuoja u\u017edegiminius atsakus organizme, kurie gali tur\u0117ti \u012ftakos neurodegeneracini\u0173 lig\u0173 ir nuotaikos sutrikim\u0173 vystymuisi (Puri et al., 2023). \u017darnyno mikrobiomas gali aktyvuoti imunin\u0119 sistem\u0105 per lipopolisacharidus (LPS), d\u0117l to padid\u0117ja kraujo ir smegen\u0173 barjero pralaidumas ir sustipr\u0117ja u\u017edegimas centrin\u0117je nerv\u0173 sistemoje (Chen et al., 2021).  <\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-c05f66c9\">\n<ol start=\"4\" class=\"wp-block-list\">\n<li><strong>Neurotransmiteri\u0173 gamyba<\/strong> \u2013 \u017earnyno bakterijos gamina chemines med\u017eiagas, b\u016btinas smegen\u0173 veiklai, pavyzd\u017eiui: <\/li>\n<\/ol>\n\n\n\n<ol start=\"1\" class=\"wp-block-list\">\n<li>Serotoninas \u2013 \u017einomas kaip \u201elaim\u0117s hormonas\u201c, apie 90 % jo gaminama \u017earnyne (Puri et al., 2023). Jo sintez\u0119 gali stimuliuoti Clostridia r\u016b\u0161ys, i\u0161skirdamos specifinius metabolitus (Chen et al., 2021).  <\/li>\n<\/ol>\n\n\n\n<ol start=\"2\" class=\"wp-block-list\">\n<li>Dopaminas \u2013 atsakingas u\u017e motyvacij\u0105 ir pasitenkinimo jausm\u0105 (Puri et al., 2023). Staphylococcus bakterijos gali konvertuoti pirmtak\u0105 L-DOPA \u012f dopamin\u0105, naudodamos ferment\u0105 aromatin\u0119 amino r\u016bg\u0161ties dekarboksilaz\u0119 (Chen et al., 2021).  <\/li>\n<\/ol>\n\n\n\n<ol start=\"3\" class=\"wp-block-list\">\n<li>GABA \u2013 veikia streso lyg\u012f ir atsipalaidavim\u0105 (Puri et al., 2023). Jo gamyb\u0105 \u017earnyne skatina tokios bakterijos kaip Bifidobacterium, Parabacteroides ir Eubacterium (Chen et al., 2021).  <\/li>\n<\/ol>\n<\/div>\n<\/div><\/div>\n\n\n\n<p><\/p>\n\n\n\n<p><strong>Sutrikusi \u017earnyno ir smegen\u0173 komunikacija<\/strong> gali sukelti koncentracijos sutrikimus, depresij\u0105 ir net neurodegeneracines ligas (Puri et al., 2023). <\/p>\n\n\n\n<div class=\"wp-block-group is-layout-constrained wp-block-group-is-layout-constrained\">\n<p class=\"has-text-align-center has-ast-global-color-1-color has-ast-global-color-5-background-color has-text-color has-background has-medium-font-size\" style=\"padding-top:var(--wp--preset--spacing--40);padding-bottom:var(--wp--preset--spacing--40)\"><strong><strong>INTERAKTYVI VEIKLA<\/strong> 20<\/strong><\/p>\n\n\n<div class=\"h5p-iframe-wrapper\"><iframe id=\"h5p-iframe-507\" class=\"h5p-iframe\" data-content-id=\"507\" style=\"height:1px\" src=\"about:blank\" frameBorder=\"0\" scrolling=\"no\" title=\"20 PRATIMAS \u2013 2 MODULIS\"><\/iframe><\/div>\n\n\n\n<div class=\"wp-block-uagb-separator uagb-block-52244dbd wp-block-uagb-separator--icon\"><div class=\"wp-block-uagb-separator__inner\" style=\"--my-background-image:\"><div class=\"wp-block-uagb-separator-element\"><svg xmlns=\"https:\/\/www.w3.org\/2000\/svg\" viewBox=\"0 0 576 512\"><path d=\"M381.2 150.3L524.9 171.5C536.8 173.2 546.8 181.6 550.6 193.1C554.4 204.7 551.3 217.3 542.7 225.9L438.5 328.1L463.1 474.7C465.1 486.7 460.2 498.9 450.2 506C440.3 513.1 427.2 514 416.5 508.3L288.1 439.8L159.8 508.3C149 514 135.9 513.1 126 506C116.1 498.9 111.1 486.7 113.2 474.7L137.8 328.1L33.58 225.9C24.97 217.3 21.91 204.7 25.69 193.1C29.46 181.6 39.43 173.2 51.42 171.5L195 150.3L259.4 17.97C264.7 6.954 275.9-.0391 288.1-.0391C300.4-.0391 311.6 6.954 316.9 17.97L381.2 150.3z\"><\/path><\/svg><\/div><\/div><\/div>\n<\/div>\n\n\n\n<p class=\"has-text-color\" style=\"color:#e4493e;font-size:28px\"><strong>5.2.  <strong><strong>\u017darnyno mikrobiomas ir jo vaidmuo smegen\u0173 funkcionavime<\/strong><\/strong><\/strong><\/p>\n\n\n\n<p>Mikrobiomas \u2013 tai milijardai bakterij\u0173, gyvenan\u010di\u0173 m\u016bs\u0173 \u017earnyne. \u0160ie mikroorganizmai atlieka svarb\u0173 vaidmen\u012f:  <\/p>\n\n\n\n<ol start=\"1\" class=\"wp-block-list\">\n<li>Neurotransmiteri\u0173 gamyba \u2013 tam tikros bakterijos (pvz., <em>Lactobacillus <\/em>ir <em>Bifidobacterium<\/em>) gamina serotonin\u0105, o <em>Bacillus <\/em>gamina dopamin\u0105. Jos ne tik sintezuoja neurotransmiterius, bet ir reguliuoja j\u0173 transportavim\u0105 \u012f smegenis. Pavyzd\u017eiui, Clostridium <em>sporogenes <\/em>ir Ruminococcus <em>gnavus <\/em>gamina triptamin\u0105, kuris stimuliuoja serotonino i\u0161siskyrim\u0105 \u017earnyne ir netiesiogiai veikia nerv\u0173 sistem\u0105 (Chen et al., 2021).   <\/li>\n<\/ol>\n\n\n\n<ol start=\"2\" class=\"wp-block-list\">\n<li>Apsauga nuo u\u017edegimo \u2013 naudingos bakterijos ma\u017eina oksidacin\u012f stres\u0105 ir padeda kovoti su neurodegeneracin\u0117mis ligomis. Vis\u0173 pirma, trumposios grandin\u0117s riebal\u0173 r\u016bg\u0161tys (SCFA), pvz., butiratas, gali ma\u017einti neurou\u017edegim\u0105, veikdamos mikroglijos l\u0105steles ir stiprindamos kraujo ir smegen\u0173 barjer\u0105 (Chen et al., 2021).  <\/li>\n<\/ol>\n\n\n\n<ol start=\"3\" class=\"wp-block-list\">\n<li>Nuotaikos reguliavimas \u2013 mikrobiomos disbalansas gali sukelti nerim\u0105 ir depresij\u0105. Tyrimai rodo, kad mikrobioma veikia GABA lyg\u012f smegenyse. <em>Bifidobacterium <\/em>ir <em>Lactobacillus <\/em>sintezuoja GABA, kuris moduliuoja neuron\u0173 jaudrum\u0105 ir turi raminant\u012f poveik\u012f (Chen et al., 2021).  <\/li>\n<\/ol>\n\n\n\n<ol start=\"4\" class=\"wp-block-list\">\n<li>Streso reguliavimas \u2013 \u017earnyno bakterijos gali suma\u017einti kortizolio lyg\u012f, taip suma\u017eindamos depresijos ir nerimo sutrikim\u0173 rizik\u0105. Tam tikros bakterijos, pavyzd\u017eiui, <em>Bacteroides fragilis<\/em>, atlieka svarb\u0173 vaidmen\u012f subalansuojant organizmo reakcij\u0105 \u012f stres\u0105, moduliuodamos GABAerginius receptorius \u017earnyne (Chen et al., 2021).  <\/li>\n<\/ol>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-d8ba5f16 alignfull uagb-is-root-container\"><div class=\"uagb-container-inner-blocks-wrap\">\n<p class=\"has-text-color\" style=\"color:#e4493e;font-size:28px\"><strong>5.3. Mikrobiomos poky\u010diai \u0161izofrenijos, depresijos ir nerimo sutrikim\u0173 atvejais<\/strong> <\/p>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-749d7908\"><\/div>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-2ba334c0\"><\/div>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-02c2c9f2\">\n<p>Tyrimai rodo, kad \u017emon\u0117s, sergantys \u0161izofrenija, depresija ir nerimo sutrikimais, turi kitoki\u0105 \u017earnyno bakterij\u0173 sud\u0117t\u012f nei sveiki \u017emon\u0117s. <br>\u017darnyno mikrobiomos poky\u010diai gali paveikti smegen\u0173 funkcionavim\u0105 per neurotransmiteri\u0173 gamyb\u0105, u\u017edegim\u0105 ir kraujo-smegen\u0173 barjero vientisum\u0105. Mokslininkai nustat\u0117, kad tam tikros bakterij\u0173 r\u016b\u0161ys yra labiau paplitusios tarp \u017emoni\u0173, sergan\u010di\u0173 \u0161iomis ligomis, o kitos \u2013 re\u010diau.<br><br>  <\/p>\n\n\n\n<p>Toliau pateiktoje lentel\u0117je pateikiami svarbiausi \u017earnyno mikrobiomo poky\u010diai, pasteb\u0117ti pacientams, sergantiems \u0161izofrenija, depresija ir nerimo sutrikimais (Mhanna et al., 2024). <\/p>\n<\/div>\n\n\n\n<p><strong>Lentel\u0117<\/strong>: Mikrobiomos poky\u010diai psichikos sutrikim\u0173 atveju. Remiantis Mhanna ir kt. (2024).  <\/p>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table class=\"has-ast-global-color-7-background-color has-background has-border-color has-ast-global-color-4-border-color has-fixed-layout\" style=\"border-width:2px\"><thead><tr><th> Sutrikimas <\/th><th>Padid\u0117j\u0119s <\/th><th>Suma\u017e\u0117j\u0119s <\/th><th>Poveikis psichinei sveikatai <\/th><\/tr><\/thead><tbody><tr><td>\u0160i\u017eofrenija <\/td><td><em>Enterococcus faecium, Lactobacillus fermentum, Cronobacter sakazakii, Alkaliphilus oremlandii<\/em> <\/td><td><em>Ruminococcus, Roseburia<\/em> <\/td><td>Suma\u017e\u0117j\u0119s neurotransmiteri\u0173 (pvz., GABA, serotonino) gaminimas, padid\u0117j\u0119s u\u017edegimas, padid\u0117j\u0119s kraujo ir smegen\u0173 barjero pralaidumas. <\/td><\/tr><tr><td>Depresija <\/td><td><em>Bacteroides, Alistipes, Oscillibacter<\/em> <\/td><td><em>Faecalibacterium, Coprococcus, Bifidobacterium<\/em> <\/td><td>Padid\u0117j\u0119s proinflamacini\u0173 citokin\u0173 gaminimas, suma\u017e\u0117j\u0119s trump\u0173j\u0173 grand\u017ei\u0173 riebal\u0173 r\u016bg\u0161\u010di\u0173 kiekis, suma\u017e\u0117j\u0119s serotonino lygis <\/td><\/tr><tr><td>Nerimo sutrikimai <\/td><td><em>Escherichia\/Shigella, Enterobacteriaceae, Bacteroides<\/em> <\/td><td><em>Prevotella, Lachnospiraceae, Ruminococcaceae<\/em> <\/td><td>Padid\u0117j\u0119s u\u017edegimas, suma\u017e\u0117j\u0119s raminan\u010di\u0173 neurotransmiteri\u0173 (pvz., GABA) gamyba, padid\u0117j\u0119s kortizolio lygis <\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>\u017darnyno mikrobiomas gali tur\u0117ti didel\u012f poveik\u012f smegen\u0173 veiklai ir psichikos sutrikim\u0173 vystymuisi. \u017dmon\u0117ms, sergantiems \u0161izofrenija, depresija ir nerimo sutrikimais, sutrinka nauding\u0173 ir \u017ealing\u0173 \u017earnyno bakterij\u0173 pusiausvyra. \u0160is disbalansas gali sukelti u\u017edegim\u0105, sutrikdyti neurotransmiteri\u0173 gamyb\u0105 ir susilpninti kraujo ir smegen\u0173 barjer\u0105. Tolimesni tyrimai gali pad\u0117ti sukurti naujus gydymo b\u016bdus, skirtus psichikos sveikatai gerinti reguliuojant \u017earnyno mikrobiom\u0105.    <\/p>\n\n\n\n<p><strong>Lentel\u0117<\/strong>: K\u0105 pacientai tur\u0117t\u0173 \u017einoti apie \u017earnyno mikrobiom\u0105? <\/p>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table class=\"has-ast-global-color-7-background-color has-background has-border-color has-ast-global-color-4-border-color has-fixed-layout\" style=\"border-width:2px\"><thead><tr><th>Nepamir\u0161kite pasakyti savo klientui&#8230; <\/th><th>Kod\u0117l tai svarbu <\/th><\/tr><\/thead><tbody><tr><td>Sveikas \u017earnynas = geresn\u0117 nuotaika ir ma\u017eiau nerimo. <\/td><td>\u017darnyno mikrobiomas gamina neurotransmiterius, tokius kaip serotoninas ir GABA, kurie veikia emocin\u0119 savijaut\u0105. <\/td><\/tr><tr><td>Venkite pernelyg perdirbt\u0173 maisto produkt\u0173 ir cukraus. <\/td><td>Labai perdirbti maisto produktai gali padidinti \u017earnyno u\u017edegim\u0105 ir neigiamai paveikti mikrobiom\u0105. <\/td><\/tr><tr><td>\u012etraukite probiotikus ir prebiotikus \u012f mityb\u0105. <\/td><td>Probiotikai (jogurtas, kefyras, fermentuoti dar\u017eov\u0117s) ir prebiotikai (augalin\u0117s skaidulos) padeda atkurti ir maitinti sveik\u0105 \u017earnyno bakterij\u0173 flor\u0105. <\/td><\/tr><tr><td>Miegokite reguliariai ir kokybi\u0161kai. <\/td><td>Miego tr\u016bkumas sutrikdo \u017earnyno mikrobiomos pusiausvyr\u0105 ir padidina streso lyg\u012f. <\/td><\/tr><tr><td>Valdykite chroni\u0161k\u0105 stres\u0105 \u2013 raskite b\u016bd\u0173 atsipalaiduoti. <\/td><td>Stresas silpnina mikrobiom\u0105 ir didina kortizolio kiek\u012f, o tai gali pabloginti depresijos ir nerimo simptomus. <\/td><\/tr><tr><td>B\u016bkite fizi\u0161kai aktyv\u016bs. <\/td><td>Reguliari fizin\u0117 veikla palaiko sveik\u0105 \u017earnyno mikrobiom\u0105 ir padeda reguliuoti neurotransmiteri\u0173 lyg\u012f. <\/td><\/tr><\/tbody><\/table><\/figure>\n<\/div><\/div>\n\n\n\n<p><\/p>\n\n\n\n<div class=\"wp-block-group is-layout-constrained wp-block-group-is-layout-constrained\">\n<p class=\"has-text-align-center has-ast-global-color-1-color has-ast-global-color-5-background-color has-text-color has-background has-medium-font-size\" style=\"padding-top:var(--wp--preset--spacing--40);padding-bottom:var(--wp--preset--spacing--40)\"><strong><strong>INTERAKTYVI VEIKLA 21<\/strong><\/strong><\/p>\n\n\n<div class=\"h5p-iframe-wrapper\"><iframe id=\"h5p-iframe-508\" class=\"h5p-iframe\" data-content-id=\"508\" style=\"height:1px\" src=\"about:blank\" frameBorder=\"0\" scrolling=\"no\" title=\"21 PRATIMAS \u2013 1 klausimas (- 2 MODULIS)\"><\/iframe><\/div>\n\n\n\n<div class=\"wp-block-uagb-separator uagb-block-159acdd6 wp-block-uagb-separator--icon\"><div class=\"wp-block-uagb-separator__inner\" style=\"--my-background-image:\"><div class=\"wp-block-uagb-separator-element\"><svg xmlns=\"https:\/\/www.w3.org\/2000\/svg\" viewBox=\"0 0 576 512\"><path d=\"M381.2 150.3L524.9 171.5C536.8 173.2 546.8 181.6 550.6 193.1C554.4 204.7 551.3 217.3 542.7 225.9L438.5 328.1L463.1 474.7C465.1 486.7 460.2 498.9 450.2 506C440.3 513.1 427.2 514 416.5 508.3L288.1 439.8L159.8 508.3C149 514 135.9 513.1 126 506C116.1 498.9 111.1 486.7 113.2 474.7L137.8 328.1L33.58 225.9C24.97 217.3 21.91 204.7 25.69 193.1C29.46 181.6 39.43 173.2 51.42 171.5L195 150.3L259.4 17.97C264.7 6.954 275.9-.0391 288.1-.0391C300.4-.0391 311.6 6.954 316.9 17.97L381.2 150.3z\"><\/path><\/svg><\/div><\/div><\/div>\n\n\n<div class=\"h5p-iframe-wrapper\"><iframe id=\"h5p-iframe-509\" class=\"h5p-iframe\" data-content-id=\"509\" style=\"height:1px\" src=\"about:blank\" frameBorder=\"0\" scrolling=\"no\" title=\"21 PRATIMAS Q2 \u2013 2 MODULIS\"><\/iframe><\/div>\n\n\n\n<div class=\"wp-block-uagb-separator uagb-block-c90f9ebf wp-block-uagb-separator--icon\"><div class=\"wp-block-uagb-separator__inner\" style=\"--my-background-image:\"><div class=\"wp-block-uagb-separator-element\"><svg xmlns=\"https:\/\/www.w3.org\/2000\/svg\" viewBox=\"0 0 576 512\"><path d=\"M381.2 150.3L524.9 171.5C536.8 173.2 546.8 181.6 550.6 193.1C554.4 204.7 551.3 217.3 542.7 225.9L438.5 328.1L463.1 474.7C465.1 486.7 460.2 498.9 450.2 506C440.3 513.1 427.2 514 416.5 508.3L288.1 439.8L159.8 508.3C149 514 135.9 513.1 126 506C116.1 498.9 111.1 486.7 113.2 474.7L137.8 328.1L33.58 225.9C24.97 217.3 21.91 204.7 25.69 193.1C29.46 181.6 39.43 173.2 51.42 171.5L195 150.3L259.4 17.97C264.7 6.954 275.9-.0391 288.1-.0391C300.4-.0391 311.6 6.954 316.9 17.97L381.2 150.3z\"><\/path><\/svg><\/div><\/div><\/div>\n\n\n<div class=\"h5p-iframe-wrapper\"><iframe id=\"h5p-iframe-510\" class=\"h5p-iframe\" data-content-id=\"510\" style=\"height:1px\" src=\"about:blank\" frameBorder=\"0\" scrolling=\"no\" title=\"21 PRATIMAS \u2013 Q3 \u2013 2 MODULIS\"><\/iframe><\/div>\n\n\n\n<div class=\"wp-block-uagb-separator uagb-block-35a013d0 wp-block-uagb-separator--icon\"><div class=\"wp-block-uagb-separator__inner\" style=\"--my-background-image:\"><div class=\"wp-block-uagb-separator-element\"><svg xmlns=\"https:\/\/www.w3.org\/2000\/svg\" viewBox=\"0 0 576 512\"><path d=\"M381.2 150.3L524.9 171.5C536.8 173.2 546.8 181.6 550.6 193.1C554.4 204.7 551.3 217.3 542.7 225.9L438.5 328.1L463.1 474.7C465.1 486.7 460.2 498.9 450.2 506C440.3 513.1 427.2 514 416.5 508.3L288.1 439.8L159.8 508.3C149 514 135.9 513.1 126 506C116.1 498.9 111.1 486.7 113.2 474.7L137.8 328.1L33.58 225.9C24.97 217.3 21.91 204.7 25.69 193.1C29.46 181.6 39.43 173.2 51.42 171.5L195 150.3L259.4 17.97C264.7 6.954 275.9-.0391 288.1-.0391C300.4-.0391 311.6 6.954 316.9 17.97L381.2 150.3z\"><\/path><\/svg><\/div><\/div><\/div>\n\n\n<div class=\"h5p-iframe-wrapper\"><iframe id=\"h5p-iframe-511\" class=\"h5p-iframe\" data-content-id=\"511\" style=\"height:1px\" src=\"about:blank\" frameBorder=\"0\" scrolling=\"no\" title=\"21 PRATIMAS \u2013 4 KLAUSIMAS \u2013 2 MODULIS\"><\/iframe><\/div>\n\n\n\n<div class=\"wp-block-uagb-separator uagb-block-ba4da571 wp-block-uagb-separator--icon\"><div class=\"wp-block-uagb-separator__inner\" style=\"--my-background-image:\"><div class=\"wp-block-uagb-separator-element\"><svg xmlns=\"https:\/\/www.w3.org\/2000\/svg\" viewBox=\"0 0 576 512\"><path d=\"M381.2 150.3L524.9 171.5C536.8 173.2 546.8 181.6 550.6 193.1C554.4 204.7 551.3 217.3 542.7 225.9L438.5 328.1L463.1 474.7C465.1 486.7 460.2 498.9 450.2 506C440.3 513.1 427.2 514 416.5 508.3L288.1 439.8L159.8 508.3C149 514 135.9 513.1 126 506C116.1 498.9 111.1 486.7 113.2 474.7L137.8 328.1L33.58 225.9C24.97 217.3 21.91 204.7 25.69 193.1C29.46 181.6 39.43 173.2 51.42 171.5L195 150.3L259.4 17.97C264.7 6.954 275.9-.0391 288.1-.0391C300.4-.0391 311.6 6.954 316.9 17.97L381.2 150.3z\"><\/path><\/svg><\/div><\/div><\/div>\n<\/div>\n\n\n\n<p class=\"has-text-color\" style=\"color:#e4493e;font-size:28px\"><strong>5.4.  <strong><strong><strong>Kaip mityba veikia mikrobiom\u0105 ir smegenis?<\/strong><\/strong><\/strong><\/strong><\/p>\n\n\n\n<p>M\u016bs\u0173 mityba turi didel\u0119 \u012ftak\u0105 \u017earnyno sveikatai, o kartu ir smegen\u0173 veiklai. Sveika mityba gali pagerinti atmint\u012f, koncentracij\u0105 ir nuotaik\u0105. M\u016bs\u0173 mityba daro \u012ftak\u0105 \u017earnyno bakterijoms, o \u0161ios bakterijos savo ruo\u017etu gali paveikti m\u016bs\u0173 nuotaik\u0105 ir psichin\u0119 sveikat\u0105.  <strong> <\/strong><\/p>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-0c657298 alignfull uagb-is-root-container\"><div class=\"uagb-container-inner-blocks-wrap\">\n<div class=\"wp-block-uagb-container uagb-block-4c748184\">\n<p><strong>Naudinga \u017earnynui ir smegenims<\/strong>:<br>\u2705 L\u0105steliena (dar\u017eov\u0117s, vaisiai, neskaldyt\u0173 gr\u016bd\u0173 produktai) \u2013 skatina nauding\u0173 bakterij\u0173 augim\u0105.<br>\u2705 Probiotikai (jogurtas, kefyras, fermentuoti maisto produktai) \u2013 apr\u016bpina \u017earnyn\u0105 naudingomis bakterijomis.<br>\u2705 Prebiotikai (\u010desnakai, svog\u016bnai, bananai) \u2013 maitina probiotines bakterijas ir gerina \u017earnyno mikrobiom\u0105.<br>\u2705 Omega-3 riebal\u0173 r\u016bg\u0161tys (\u017euvis, lin\u0173 s\u0117menys) \u2013 apsaugo neuronus ir stiprina atmint\u012f. <\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-f0c77fdb\">\n<p><strong>Neigiamas poveikis \u017earnynui ir smegenims (vartojant per daug)<\/strong>:<br>\ud83d\udeab Paprastieji cukr\u016bs ir perdirbti maisto produktai \u2013 sutrikdo mikrobiomos pusiausvyr\u0105 ir gali skatinti u\u017edegim\u0105.<br>\ud83d\udeab Transriebalai \u2013 pablogina kognityvines funkcijas ir padidina depresijos rizik\u0105.<br>\ud83d\udeab Per didelis alkoholio vartojimas \u2013 kenkia \u017earnyno mikrobiomai ir neigiamai veikia atmint\u012f (Puri et al., 2023). <\/p>\n<\/div>\n<\/div><\/div>\n\n\n\n<p><\/p>\n\n\n\n<p>Nesubalansuota \u017earnyno mikrobioma gali sukelti padid\u0117jus\u012f proinflamacini\u0173 citokin\u0173 gamyb\u0105, kurie neigiamai veikia smegen\u0173 funkcijas ir pagreitina neurodegeneracinius procesus. <\/p>\n\n\n\n<p><strong>Sveikas \u017earnynas = sveikos smegenys! <\/strong><br>\u017darnyno ir smegen\u0173 a\u0161is atlieka svarb\u0173 vaidmen\u012f atminties, nuotaikos ir koncentracijos funkcijose, o subalansuotos \u017earnyno mikrobiomos palaikymas gali pad\u0117ti i\u0161vengti neurodegeneracini\u0173 lig\u0173. <br>Maistas, turintis daug l\u0105stelienos, probiotik\u0173 ir sveik\u0173 riebal\u0173, yra geriausias b\u016bdas palaikyti vir\u0161kinimo ir nerv\u0173 sistemas! <\/p>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table class=\"has-background has-border-color has-ast-global-color-4-border-color has-fixed-layout\" style=\"background-color:#e9f3d9;border-width:2px\"><tbody><tr><td><strong>Nuorodos<\/strong>  <\/td><\/tr><tr><td>Briguglio, M., Dell\u2019Osso, B., Panzica, G., Malgaroli, A., Banfi, G., Zanaboni Dina, C., Galentino, R., &amp; Porta, M. (2018). Mitybos neurotransmiteriai: ap\u017evalgin\u0117 dabartini\u0173 \u017eini\u0173 ap\u017evalga. Maistin\u0117s med\u017eiagos, 10(5), 591. https:\/\/doi.org\/10.3390\/nu10050591 Mhanna, A., Martini, N., Hmaydoosh, G., Hamwi, G., Jarjanazi, M., Zaifah, G., Kazzazo, R., Haji Mohamad, A., &amp; Alshehabi, Z. (2024). \u017darnyno mikrobiomos ir neurotransmiteri\u0173 bei psichikos sutrikim\u0173 koreliacija: naratyvin\u0117 ap\u017evalga. Medicine (Baltimore), 103(5), e37114. https:\/\/doi.org\/10.1097\/MD.0000000000037114 Puri, S., Shaheen, M., &amp; Grover, B. (2023). Mityba ir kognityvin\u0117 sveikata: gyvenimo ciklo po\u017ei\u016bris. Frontiers in Public Health, 11, 1023907. https:\/\/doi.org\/10.3389\/fpubh.2023.1023907 Pasaulio sveikatos organizacija.          (2019). Kognityvini\u0173 funkcij\u0173 silpn\u0117jimo ir demencijos rizikos ma\u017einimas: PSO gair\u0117s. \u017deneva: Pasaulio sveikatos organizacija.  <\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><\/p>\n\n\n<div class=\"sensei-block-wrapper\">\n<div class=\"wp-block-sensei-lms-lesson-actions\"><div class=\"sensei-buttons-container\">\n\n\n\n\n\n\n\n<\/div><\/div>\n<\/div>\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"","protected":false},"featured_media":0,"comment_status":"open","ping_status":"closed","template":"","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","_uag_custom_page_level_css":"","_uf_show_specific_survey":0,"_uf_disable_surveys":false,"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"_initial_content":"","_new_post":false,"footnotes":"","_quiz_has_questions":false,"_lesson_complexity":"easy","_lesson_length":10,"_lesson_course":1140,"_lesson_preview":""},"lesson-tag":[],"class_list":["post-1160","lesson","type-lesson","status-publish","hentry","module-2-modulis","post"],"aioseo_notices":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>5. \u017darnyno mikrobiomas ir psichikos sveikata -<\/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.moodbites.eu\/lt\/lesson\/5-gut-microbiome-and-mental-health\/\" \/>\n<meta property=\"og:locale\" content=\"lt_LT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"5. \u017darnyno mikrobiomas ir psichikos sveikata -\" \/>\n<meta property=\"og:description\" content=\"\u0160ioje pamokoje sutelksime d\u0117mes\u012f \u012f tai, kaip \u017earnyno mikrobiomas veikia neurotransmiterius ir psichin\u0119 sveikat\u0105. 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