John Myers
ʻOiai ʻo ka huaʻōlelo probiotics e pili ana i nā maʻi bacterial e pono ai ko mākou olakino, ʻo ka huaʻōlelo prebiotics (a i ʻole prebiotics) e pili ana i ka meaʻai e pono ai kēia mau maʻi bacteria, he mea nui loa ia no ko mākou olakino, no ke ola ikaika a lōʻihi.
ʻO ka nele o ka prebiotic e pōloli i ka maʻi bacteria
ʻAʻole like me nā probiotics, nā prebiotics (a i ʻole prebiotics) ʻaʻole nā microorganisms ola, akā e hoʻokomo i kekahi mau mea e lilo ai i meaʻai no ka maʻi bacteria i loko o ka flora intestinal. No laila, mālama ka prebiotics i kahi kaiaola ʻōpū olakino ma o ka hāʻawi ʻana i nā microorganism pono me ka meaʻai kūpono a kūpono hoʻi.
ʻO ka mea nui, ʻo nā meaʻai hiki ke hoʻoheheʻe ʻia i waena o nā prebiotics, e laʻa me B. pectin, pears, a me quinces, ka gel mai ka psyllium a me ka linseed, inulin mai Ierusalema artichoke, parsnips, chicory, artichokes, black salsify a i ʻole pectin mai nā ʻāpala a me nā mea like. -kapa ʻia. FOS (fructooligosaccharides), ka z. B. paʻa i ke kumu yacon.
Inā ʻaʻole ʻai ʻia nā meaʻai momona i ka prebiotics a i ʻole kakaikahi wale nō ka ʻai ʻana, ʻo ka "maikaʻi" intestinal bacteria e pōloli. I ka pōloli a nāwaliwali paha, akā naʻe, hiki ke hoʻokuke ʻia lākou e nā bacteria pathogenic. ʻAʻole kaulike ka pua o ka ʻōpū, ulu ka mea i kapa ʻia ʻo dysbacteria a hiki i nā kānaka ke maʻi.
ʻO nā pilikia digestive e like me ka flatulence a i ʻole ka hoʻoneʻe ʻana o ka ʻōpū ʻo ia nā hōʻailona mua no ka wā pōkole. I ka wā lōʻihi, akā naʻe, ke hōʻike nei lākou i nā hopena liʻiliʻi loa o ka dysbacteria.
E ʻai i ka prebiotics ma kahi o ka protein kiʻekiʻe
ʻO nā meaʻai meaʻai he prebiotics, kahi e hāʻawi ai i ka meaʻai no ka "maikaʻi" o ka ʻōpū ʻōpū. Inā nalo kēia mau meaʻai meaʻai a ma kahi o kahi meaʻai waiwai nui i ka protein, a laila ma kahi o ka fermentation maikaʻi o nā prebiotics, e hana ʻia ka fermentation o nā protein.
Ke alakaʻi nei kēia fermentation protein i nā huahana metabolic e pōʻino i ke olakino, e like me ka hydrogen sulfide acid, kahi kinoea hiki ke loaʻa nā hopena maikaʻi ʻole i ka ʻōpū. Eia kekahi, hoʻokumu ʻia ka ammonia, amines, phenols, a me indoles i ka wā o ka fermentation protein.
Wahi a ka poʻe noiʻi ma ka Dutch Wageningen University for Life Science, hoʻonāukiuki lākou a pau i nā ʻōpū o ka ʻōpū, he mutagenic paha, a i ʻole hiki ke loaʻa nā hopena maikaʻi ʻole i ka ʻōnaehana pale i nā kiʻekiʻe kiʻekiʻe.
ʻO ka ʻokoʻa, i ka wā o ka fermentation o nā prebiotic bifidogenic (ʻo ia hoʻi nā prebiotics e hānai a hoʻōla i ka bifidobacteria pono maoli), ʻaʻole i hana ʻia nā huahana metabolic e pōʻino i ke olakino. Ma ke kue.
He mea koʻikoʻi loa nā ʻakika momona pōkole a me ka waikawa lactic no ka flora ʻōpū a me nā pūnaʻi ʻōpū. Hoʻemi nā mea ʻelua i ka waiwai pH i loko o ka ʻōpū nui, no laila e hōʻoiaʻiʻo ai i ke kaiapuni acidic i makemake ʻia ma laila, ʻaʻole ia e hoʻopiʻi i ka bacteria intestinal pathogenic, e ʻoi aku ka paʻakikī iā lākou e noho. Hoʻohana pū ʻia nā ʻakika momona pōkole ma ke ʻano he kumu ikehu no nā ʻōpū ʻōpū.
No laila ʻo ka pahuhopu e paipai i ka fermentation o nā prebiotics i loko o ka ʻōpū (ma ka ʻai ʻana i nā prebiotics a me ka fiber) a hoʻemi i ka fermentation protein (ma ka hōʻemi ʻana i ka hoʻohana ʻana i ka protein holoholona). Hana kēia no ʻekolu kumu:
He aha ka hana o nā prebiotics?
ʻO ka mea mua, pono e pale ʻia ka hoʻokumu ʻana o nā metabolites maikaʻi ʻole o ka fermentation protein, ʻo ka lua, pono e hoʻonui ʻia ka helu a me ka hana o nā maʻi ʻawaʻawa maikaʻi, a ʻo ke kolu, e hoʻemi ʻia ka helu a me ka hana o nā maʻi ʻino i kahi pae ʻae.
ʻO kahi meaʻai waiwai i ka prebiotics a i ʻole ka prebiotic ma ke ʻano o ka meaʻai meaʻai kiʻekiʻe (e laʻa me ka inulin) hiki ke hoʻonui i ka nui o nā huakini ʻōpū e pono ai mākou, e like me ka bifidobacteria a me ka bacteria lactic acid, a i ka manawa like e hana ai ia mau mea. ikaika a ʻoi aku ka ikaika.
ʻO ke koʻikoʻi o kēia mau maʻi bacteria e hōʻoia i ka hoʻonui ʻana i ka absorption o nā meaʻai a me ka hoʻoheheʻe maikaʻi ʻana, a me ke kōkua, hoʻoikaika i ka ʻōnaehana pale.
Ke hoʻihoʻi ʻia ke koena o ka flora intestinal, i ka hapa nui o nā pilikia olakino i hoʻokumu ʻia e ka dysbacteria e nalowale koke.
Aia i hea nā prebiotics?
No ka helu ʻana i kahi meaʻai ma ke ʻano he prebiotic, pono e hōʻike ʻia ʻaʻole ia i haki ʻia i loko o ka ʻōpū a i ʻole ʻia mai ka ʻāpana digestive. Eia kekahi, pono e hiki ke hoʻomoʻa ʻia e ka bacteria intestinal i loko o ka digestive tract a pono e hōʻoia ʻia e hoʻoulu i ka ulu a me ka hana o ka bacteria intestinal maikaʻi.
Loaʻa ka inulin meaʻai prebiotic i loko o nā ʻano huaʻai:
- Chicory
- ʻO ke kumu chicory (ke kumu o ka chicory)
- Ierusalema Artichoke
- nā artichokes
- nā ʻōpala
- ʻaʻa dandelion
- leek
- onions
- salsify
Loaʻa ka prebiotic fiber pectin ma aneʻi:
- ʻAla, pears, quince, blueberries, a me ka persimmons
Loaʻa ka prebiotic fiber FOS ma aneʻi:
- yacon
Pono nā huaʻai a me nā huaʻai prebiotic e like me ka mea hiki, no ka mea, ʻaʻole hiki i nā ala kaʻa lōʻihi a me nā manawa mālama ke "hoʻemi" wale nō i ka ʻike meaʻai, akā i ka maikaʻi o nā prebiotics. Hiki ke hoʻokaʻawale ʻia ka inulin prebiotic mai ka chicory, no ka laʻana, a lawe ʻia ma ke ʻano o ka meaʻai meaʻai. Me ke kōkua o ka inulin, he mea maʻalahi ka hana ʻana i kāu meaʻai i kēlā me kēia lā i nā prebiotics a olakino no kou ʻōpū.
E hoʻohana i ka ʻōpū i ka prebiotics
I kekahi manawa, hiki i ka ʻai ʻana i kēia mau meaʻai ke hoʻoulu i ka pehu. Eia nō naʻe, ʻo kēia wale nō ka hihia i ka pae hoʻololi, a hiki i ka lawa ʻana o ka bacteria intestinal i makemake ʻia, e hoʻohana me ka mahalo i ka lako meaʻai.
No ka ʻaoʻao palekana, e hoʻomaka me ka liʻiliʻi o ka fiber a hoʻonui mālie. Me ka hoʻonui mau ʻana o nā hua bacteria maikaʻi i loko o ka ʻōpū, hoʻoholo ka makani ʻōpū.
