Kordhi microbes-ka mindhicirka leh avokado caafimaadka ugu Fiican

Shakhsiyaadka waxay u baahan yihiin inay cunaan fiber badan si ay u helaan caafimaadka ugu fiican mindhicirka. Ku darista avokado cuntadooda ma caawin kartaa hagaajinta kala duwanaanshaha microbe ee mindhicirka?

Taageerada mindhicirka avocado

Microbiome mindhicirka kala duwan ayaa faa'iido u leh caafimaadka guud. Sida laga soo xigtay daraasad dhowaan la sameeyay, cunista hal avokado maalintii waxay gacan ka geysan kartaa ilaalinta microbes-ka mindhicirka caafimaad leh, kala duwan, oo dheellitiran. (Sharon V. Thompson, iyo al., 2021Cilmi-baadhayaashu waxay arkeen isbeddello wanaagsan oo bakteeriyada mindhicirka ah iyo korodhka kala duwanaanta bakteeriyada ee shakhsiyaadka isticmaala avocado maalin kasta 12 toddobaad. (Susanne M Henning, iyo al., 2019)

Kala duwanaanta mindhicirka

Microbiome-ka mindhicirka waxa loola jeedaa noolaha yaryar ee ku nool xiidmaha. Waxa jira ku dhawaad ​​100 tiriliyan oo unugyo yaryar ah, oo ay ku jiraan bakteeriyada, fayrasyada, fungi, iyo qaar kale, ayaa ku jira mareenka caloosha iyo mindhicirka. (Ana M. Valdes, iyo al., 2018) Lahaanshaha microbiome kala duwan macnaheedu waa in jidhku leeyahay noocyo kala duwan oo noole oo bixiya faa'iidooyin caafimaad oo kala duwan. La'aanta kala duwanaanshiyaha bakteeriyada oo ku filan ayaa lala xiriiriyay: (Ana M. Valdes, iyo al., 2018)

• Arthritis
• cayilka
• Nooca sonkorowga 1
• Nooca sonkorowga 2
• cudur malawad oo caabuq leh
• Cudurka baruurta
• qallafsanaanta halbowlaha
• Cambaarta atopic

Waa maxay sababta avocado?

• Machadka Daawada wuxuu kugula talinayaa qaadashada maalinlaha ah ee fiber u dhaxaysa 19 garaam ilaa 38 garaam maalintii, taas oo ku xidhan arrimo kala duwan sida da'da. (Diane Quagliani, Patricia Felt-Gunderson. 2016)
• Ku dhawaad ​​95% dadka waaweyn iyo carruurta ma cunaan cadadka fiber ee lagu taliyey. (Diane Quagliani, Patricia Felt-Gunderson. 2016)
• Ku darida cuntooyinka sida avokadoska ee cuntada caafimaadka leh waxay kaa caawin kartaa buuxinta shuruudaha fiber-ka maalinlaha ah.
• Fiber miraha sida pectin, ayaa la muujiyay inuu kor u qaado microbiome mindhicirka caafimaad leh sidoo kale. (Beukema M, iyo al., 2020)
• Cilmi-baadhayaashu waxay soo jeedinayaan in tani ay sabab u tahay saameynta wanaagsan ee pectin ee probiotics faa'iido leh.Nadja Larsen, iyo al., 2018)
• In kasta oo cilmi-baaris dheeraad ah loo baahan yahay, fiber-ka ayaa la rumeysan yahay inuu ka caawinayo ilaalinta xuubka xiidanka iyadoo kordhinaysa xajmiga iyo miisaanka saxarada iyo dedejinta baabi'inta.
• Fiber-ku waxa kale oo uu ku daraa tiro badan cuntada qofka waxana uu hoos u dhigaa xawaaraha dheefshiidka, taas oo jidhka ka dhigaysa in uu dareemo dhereg dheer.

Gut oo la hagaajiyay

Shakhsiyaadka waxay taageeri karaan microbiota caafimaad leh iyagoo wax yar ka beddelaya cuntadooda, oo ay ku jiraan:

• Cunista miraha iyo khudaarta kala duwan ee maqaarka, maadaama halkan ay tahay meesha ugu badan ee nafaqada.
• Cuntooyinka khamiirka leh sida yogurt, kombucha, sauerkraut, kimchi, iyo kefir.
• Xakamaynta isticmaalka cuntooyinka warshadaysan, sonkorta, iyo macmacaanka macmalka ah.
• Cuntooyin badan oo hadhuudh ka kooban.

Siyaabaha aad u cuni karto avokado badan waxaa ka mid ah in lagu daro:

• smoothies
• Salladh
• Sandwijyada
• Guacamole
• Haddii ay jiraan avokado badan oo la cuni karo ka hor inta aysan bislaan, waa la barafaysan karaa.
• Diir oo jarjar marka hore, ka dibna ku rid bacaha qaboojiyaha si ay sanadka oo dhan u helaan.
• Waxay qani ku yihiin dufanka caafimaadka qaba, si kastaba ha ahaatee, dhexdhexaad, uma badna inay gacan ka geystaan ​​korodhka miisaanka.

Shakhsiyaadka waxay ka shaqayn karaan inay yeeshaan microbiome mindhicirka kala duwan iyagoo fiiro gaar ah u leh cuntooyinka ay cunaan. Cuntooyinka gaarka ah iyo qaababka cuntada ayaa saameyn kara noocyada kala duwan ee bakteeriyada kala duwan ee taageeri karta caafimaadka.

---

Xulasho Wacan, Caafimaad Wanaagsan

---

tixraacyada

Thompson, SV, Bailey, MA, Taylor, AM, Kaczmarek, JL, Mysonhimer, AR, Edwards, CG, Reeser, GE, Burd, NA, Khan, NA, & ​​Holscher, HD (2021). Isticmaalka Avocado wuxuu beddelaa Bakteeriyada dheef-shiid kiimikaadka ee dheef-shiid kiimikaadka ee ka dhex jira dadka qaangaarka ah ee leh cayil ama cayil: Tijaabo la xakameeyey oo la kala soocay. Joornaalka Nafaqeynta, 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 ka mid noqoshada Cunto-dhimista Miisaanka ay taageerto dhimista miisaanka iyo Beddelka Gut Microbiota: 12-usbuuc la kala soocay, Tijaabo-Isbarbar-ku-Kontorool ah. Horumarka hadda ee nafaqeynta, 3(8), nzz068. doi.org/10.1093/cdn/nzz068

Valdes, AM, Walter, J., Segal, E., & Spector, TD (2018). Doorka microbiota mindhicirka ee nafaqada iyo caafimaadka. BMJ (Cilmi baadhista ed.), 361, k2179. doi.org/10.1136/bmj.k2179

Quagliani, D., & Felt-Gunderson, P. (2016). Xiritaanka Farqiga Qaadashada Fiber ee Ameerika: Xeeladaha Isgaadhsiinta ee Shirka Cuntada iyo Fiberka. Joornaalka Maraykanka ee daawaynta qaab nololeedka, 11(1), 80-85. doi.org/10.1177/1559827615588079

Beukema, M., Faas, MM, & de Vos, P. (2020). Saamaynta qaababka kala duwan ee pectin fiber-ka cuntada ee xannibaadda difaaca caloosha: saamaynta iyada oo loo marayo microbiota mindhicirka iyo saamaynta tooska ah ee unugyada difaaca. Tijaabada & daawada molecular, 52(9), 1364-1376. doi.org/10.1038/s12276-020-0449-2

Larsen, N., Cahú, TB, Isay Saad, SM, Blennow, A., & Jespersen, L. (2018). Saamaynta pectins ee badbaadada probiotic Lactobacillus spp. ee casiirka caloosha iyo mindhicirka waxay la xiriirtaa qaab-dhismeedkooda iyo sifooyinka jireed. Cuntooyinka microbiology, 74, 11-20. doi.org/10.1016/j.fm.2018.02.015