Boost Gut Microbes NeAvocado yeUtano Hwakakwana

Vanhu vanofanirwa kudya yakawanda fiber kuitira hutano hwakakwana hwematumbo. Kuwedzera avocado pakudya kwavo kunogona kubatsira kuvandudza gut microbe siyana?

Avocado Gut Support

Yakasiyana gut microbiome inobatsira kune hutano hwese. Maererano neongororo ichangobva kuitika, kudya avocado rimwe chete pazuva kunogona kubatsira kuchengetedza hutachiona hwehutachiona hune hutano, hwakasiyana, uye hwakadzikama. (Sharon V. Thompson, et al., 2021) Vatsvakurudzi vakacherechedza kuchinja kwakanaka kwemabhakitiriya emudumbu uye kuwedzera kwebhakitiriya yakasiyana-siyana muvanhu vaidya avocado zuva rega rega kwemavhiki gumi nemaviri. (Susanne M Henning, et al., 2019)

Gut Diversity

Iyo gut microbiome inoreva tupukanana tunogara mumatumbo. Kune anenge 100 matiriyoni ma microorganisms, anosanganisira mabhakitiriya, mavhairasi, fungi, uye nezvimwe, zviripo mudumbu remukati. (Ana M. Valdes, et al., 2018) Kuve nekasiyana siyana microbiome zvinoreva kuti muviri une huwandu hwezvipenyu zvakasiyana zvinopa hutano hwakasiyana. Kusave nekusiyana kwakakwana kwebhakitiriya kwakabatanidzwa kune: (Ana M. Valdes, et al., 2018)

• chirwere chemumajoini
• kufutisa
• Tora 1 chirwere cheshuga
• Tora 2 chirwere cheshuga
• Chirwere chinoputira chirwere
• Chirwere cheCeliac
• Arterial kuoma
• Atopic eczema

Sei Avocados?

• Sangano reMishonga rinokurudzira kudya kwefiber zuva nezuva kubva pamagiramu gumi nemapfumbamwe kusvika pamakumi matatu nemasere pazuva, zvichienderana nezvinhu zvakasiyana sezera. (Diane Quagliani, Patricia Felt-Gunderson. 2016)
• Inenge 95% yevakuru nevana havadyi huwandu hunokurudzirwa hwefiber. (Diane Quagliani, Patricia Felt-Gunderson. 2016)
• Kusanganisira chikafu senge maavocado mukudya kune hutano kunogona kubatsira kusangana nemazuva ese fiber zvinodiwa.
• Fruit fiber senge pectin, yakaratidzwa kukurudzira hutano gut microbiome zvakare. (Beukema M, et al., 2020)
• Vatsvakurudzi vanoti izvi zvinogona kunge zviri nekuda kwepectin inobatsira pamishonga inobatsira.Nadja Larsen, et al., 2018)
• Kunyangwe kumwe kutsvagisa kuri kudiwa fiber inotendwa kubatsira kuchengetedza jira rekoloni nekuwedzera kuwanda uye huremu hwechituru uye nekukurumidza kubviswa.
• Fibre inowedzera kuwanda pakudya kwemunhu uye inonotsa kukurumidza kwekugaya, izvo zvinoita kuti muviri unzwe wakaguta kwenguva refu.

Yakavandudzwa Gut

Vanhu vanogona kutsigira ine hutano microbiota nekuita zvigadziriso zvidiki mukudya kwavo, kusanganisira:

• Kudya michero yakasiyana-siyana nemiriwo ine ganda, sezvo iyi ndiyo iyo yakawanda yezvokudya zvinovaka muviri.
• Zvokudya zvakaviriswa seyogati, kombucha, sauerkraut, kimchi, uye kefir.
• Kuderedza kushandiswa kwezvikafu zvakagadzikiswa, shuga, uye zvinotapira zvekugadzira.
• Zvimwe zvikafu zvezviyo.

Nzira dzekudya avocados dzakawanda dzinosanganisira kuwedzera kune:

• smoothies
• Salads
• Sandwichi
• Guacamole
• Kana makotapeya akawanda anogona kudyiwa asati aibva, anogona kuomeswa nechando.
• Peenura wobva waacheka kutanga, wobva waaisa mumabhegi efiriza kuti agare gore rose.
• Ivo vakapfuma mumafuta ane hutano, zvisinei, mune mwero, ivo havagone kuita kuti uremu huwedzere.

Vanhu vanogona kushandira kuve neyakasiyana gut microbiome nekuteerera kune chikafu chavanodya. Zvokudya zvakananga uye maitiro ekudya zvinogona kukanganisa marudzi akasiyana-siyana ehutachiona hwehutachiona hunogona kutsigira hutano.

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Sarudzo Dzakangwara, Hutano Huri Nani

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References

Thompson, SV, Bailey, MA, Taylor, AM, Kaczmarek, JL, Mysonhimer, AR, Edwards, CG, Reeser, GE, Burd, NA, Khan, NA, & ​​Holscher, HD (2021). Kushandiswa kweAvocado Kunoshandura Gastrointestinal Bacteria Kuwandisa uye Microbial Metabolite Kunyanya Pakati peVakuru Vaine Kufutisa kana Kufutisa: Chiyedzo Chinodzorwa Chisina Kurongeka. Nyaya yezvokudya zvinovaka muviri, 151 (4), 753-762. doi.org/10.1093/jn/nxaa219

Henning, SM, Yang, J., Woo, SL, Lee, RP, Huang, J., Rasmusen, A., Carpenter, CL, Thames, G., Gilbuena, I., Tseng, CH, Heber, D., & Li, Z. (2019). Hass Avocado Kubatanidzwa muKudya-Kurasikirwa Kwekudya Kunotsigirwa Kurasikirwa Kwehuremu uye Yakachinjwa Gut Microbiota: A 12-Week Randomized, Parallel-Controlled Trial. Ikozvino kusimukira mukudya, 3(8), nzz068. doi.org/10.1093/cdn/nzz068

Valdes, AM, Walter, J., Segal, E., & Spector, TD (2018). Basa regut microbiota muhutano uye hutano. BMJ (Clinical research ed.), 361, k2179. doi.org/10.1136/bmj.k2179

Quagliani, D., & Felt-Gunderson, P. (2016). Kuvhara America's Fiber Intake Gap: Kukurukurirana Strategies Kubva kuChikafu uye Fiber Summit. American Journal of Lifestyle Medicine, 11 (1), 80-85. doi.org/10.1177/1559827615588079

Beukema, M., Faas, MM, & de Vos, P. (2020). Mhedzisiro yeakasiyana ekudya fiber pectin zvimiro pane gastrointestinal immune barriers: kukanganisa kuburikidza negut microbiota uye yakananga mhedzisiro pamasero edziviriro. Kuedza & molecular mushonga, 52 (9), 1364-1376. doi.org/10.1038/s12276-020-0449-2

Larsen, N., Cahú, TB, Isay Saad, SM, Blennow, A., & Jespersen, L. (2018). Mhedzisiro yepectin pakupona kweprobiotic Lactobacillus spp. mumajisi emudumbu ane hukama nemaitiro avo uye maitiro emuviri. Chikafu microbiology, 74, 11-20. doi.org/10.1016/j.fm.2018.02.015