Yongeza iMicrobes yamathumbu ngeAvocado kwiMpilo eNgcono

Abantu kufuneka batye ifayibha ezininzi ukuze babe sempilweni yamathumbu. Ngaba ukongeza i-avocado ekutyeni kwabo kunokunceda ukuphucula iyantlukwano ye-microbe yamathumbu?

Inkxaso yeAvocado Gut

I-gut microbiome eyahlukileyo iluncedo kwimpilo iyonke. Ngokophononongo lwakutsha nje, ukutya iavokhado enye ngemini kunokunceda ukugcina iintsholongwane zamathumbu zisempilweni, zahlukeneyo, kwaye zilungelelene. (USharon V. Thompson, et al., 2021) Abaphandi babone utshintsho olulungileyo kwiibhaktheriya zamathumbu kunye nokwandisa ukuhlukana kweebhaktheriya kubantu abasebenzisa i-avocado yonke imihla kwiiveki ze-12. (USusanne M Henning, et al., 2019)

Ukwahluka kwamathumbu

I-gut microbiome ibhekisa kwiimicroorganisms ezihlala emathunjini. Kukho malunga ne-100 yeetriliyoni ze-microorganisms, ezibandakanya ibhaktheriya, iintsholongwane, i-fungi, kunye nokunye, ezikhoyo kwi-gastrointestinal tract. (UAna M. Valdes, et al., 2018) Ukuba ne-microbiome eyahlukeneyo kuthetha ukuba umzimba unoluhlu lwezinto ezahlukeneyo eziphilayo ezibonelela ngeenzuzo ezahlukeneyo zempilo. Ukungabi nantlukwano eyaneleyo yebhaktiriya kuye kwadityaniswa: (UAna M. Valdes, et al., 2018)

• Arthritis
• ukutyeba
• Uhlobo lwe-1 sikashukela
• Uhlobo lwe-2 sikashukela
• Isifo sesifo sesisu
• Isifo seCeliac
• Ukuqina komthambo
• I-eczema ye-atopic

Kutheni iiavokhado?

• Iziko lezoNyango licebisa ukuthathwa kwefayibha imihla ngemihla ukusuka kwi-19 grams ukuya kwi-38 grams ngosuku, kuxhomekeke kwizinto ezahlukeneyo ezifana nobudala. (UDiane Quagliani, uPatricia Felt-Gunderson. 2016)
• Phantse i-95% yabantu abadala kunye nabantwana abadli isixa esicetyiswayo sefiber. (UDiane Quagliani, uPatricia Felt-Gunderson. 2016)
• Ukuquka ukutya okufana neeavokhado kukutya okunempilo kunokuncedisa ukuhlangabezana neemfuno zefiber zemihla ngemihla.
• Ifiber yeziqhamo efana ne-pectin, ibonakaliswe ukukhuthaza i-microbiome yamathumbu esempilweni. (UBeukema M, et al., 2020)
• Abaphandi bacebisa ukuba oku kungenxa yempembelelo entle yepectin kwiiprobiotics eziluncedo.Nadja Larsen, et al., 2018)
• Nangona uphando olongezelelweyo lufunekayo ifayibha kukholelwa ukuba inceda ukukhusela i-lining ye-colon ngokunyusa ubuninzi kunye nobunzima be-stool kunye nokuphelisa ngokukhawuleza.
• Ifayibha yongeza isambuku kukutya komntu kwaye icothisa isantya sokwetyisa, nto leyo eyenza umzimba uzive ugcwele ixesha elide.

Ukuphuculwa kweGut

Abantu banokuxhasa i-microbiota enempilo ngokwenza uhlengahlengiso oluncinci ekudleni kwabo, kubandakanya:

• Ukutya iintlobo ngeentlobo zeziqhamo kunye nemifuno ngolusu, njengoko kulapho uninzi lwezondlo.
• Ukutya okuvundisiweyo okufana neyogathi, kombucha, sauerkraut, kimchi, kunye nekefir.
• Ukunciphisa ukusetyenziswa kokutya okucutshungulweyo, iswekile, kunye ne-sweeteners eyenziweyo.
• Ukutya okuninzi okuziinkozo.

Iindlela zokutya iiavokhado ezininzi ziquka ukuzongeza:

• Smoothies
• Salads
• Iisandwich
• Guacamole
• Ukuba kukho iiavokhado ezininzi ezinokutyiwa phambi kokuba zivuthwe kakhulu, zinokukhenkcezwa.
• Zixobule kwaye uzisike kuqala, emva koko uzifake kwiingxowa zefriji ukuze zibekho unyaka wonke.
• Bazizityebi ngamafutha anempilo, nangona kunjalo, ngokumodareyitha, abanako ukuba negalelo ekufumaneni ubunzima.

Abantu banokusebenzela ukuba ne-microbiome yamathumbu ehlukeneyo ngokunikela ingqalelo ekutyeni abakutyayo. Ukutya okuthe ngqo kunye neepatheni zokutya kunokuchaphazela iintlobo ezahlukeneyo zebhaktheriya ezinokuxhasa impilo.

---

Ukukhetha okuhlakaniphile, iMpilo eNgcono

---

Ucaphulo

Thompson, SV, Bailey, MA, Taylor, AM, Kaczmarek, JL, Mysonhimer, AR, Edwards, CG, Reeser, GE, Burd, NA, Khan, NA, & ​​Holscher, HD (2021). Ukusetyenziswa kweAvocado Kutshintsha Ubuninzi beBhakteria yeGastrointestinal kunye neMicrobial Metabolite Ukugxilwa kweMetabolite phakathi kwaBantu abaDala abaBatyebileyo okanye abaBatyebileyo: Ulingo oluLawulweyo olungenamkhethe. Umbhalo wesondlo, i-151 (4), i-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). I-Hass Avocado Ukubandakanywa kwi-Weight-Loss Diet exhaswayo Ukunciphisa Ubunzima kunye ne-Gut Microbiota eguquliwe: I-12-iveki ye-Randomized, i-Parallel-Controlled Trial. Uphuhliso lwangoku kwisondlo, 3(8), nzz068. doi.org/10.1093/cdn/nzz068

Valdes, AM, Walter, J., Segal, E., & Spector, TD (2018). Indima ye-gut microbiota kwisondlo kunye nempilo. I-BMJ (uphando lweKlinikhi ed.), 361, k2179. doi.org/10.1136/bmj.k2179

Quagliani, D., & Felt-Gunderson, P. (2016). Ukuvala i-Gap ye-Fiber ye-Fiber yaseMelika: izicwangciso zoNxibelelwano ezivela kwiNtlanganiso yokutya kunye neFiber. Ijenali yaseMelika yeyeza lokuphila, i-11 (1), i-80-85. doi.org/10.1177/1559827615588079

Beukema, M., Faas, MM, & de Vos, P. (2020). Iziphumo zezakhelo ezahlukeneyo zefiber pectin kwi-immune immune barrier: impembelelo nge-gut microbiota kunye neziphumo ezithe ngqo kwiiseli zomzimba. Amayeza ovavanyo kunye nemolekyuli, 52 (9), 1364-1376. doi.org/10.1038/s12276-020-0449-2

ULarsen, N., Cahú, TB, Isay Saad, SM, Blennow, A., & Jespersen, L. (2018). Impembelelo yeepectin ekusindeni kweprobiotic Lactobacillus spp. kwiijusi zesisu zihambelana nesakhiwo sabo kunye neempawu zomzimba. I-microbiology yokutya, i-74, i-11-20. doi.org/10.1016/j.fm.2018.02.015