John Myers
Ngakhale kuti mawu akuti probiotics amatanthauza mitundu ya mabakiteriya yomwe imakhala yopindulitsa pa thanzi lathu, mawu akuti prebiotics (kapena prebiotics) amatanthauza chakudya chomwe mabakiteriyawa, omwe ndi ofunika kwambiri pa thanzi lathu, amafunikira moyo wokangalika komanso wautali.
Kuperewera kwa prebiotic kumawononga mabakiteriya am'matumbo
Mosiyana ndi ma probiotics, prebiotics (kapena prebiotics) si tizilombo tating'onoting'ono, koma timaphatikizapo zinthu zina zomwe zimakhala chakudya cha mabakiteriya omwe ali m'matumbo a m'mimba. Chifukwa chake, ma prebiotics amasunga matumbo athanzi popereka tizilombo tothandiza ndi zakudya zokwanira komanso zoyenera.
Makamaka, sungunuka zakudya ulusi ndi ena prebiotics, mwachitsanzo B. pectin, mapeyala, ndi quinces, gel osakaniza psyllium ndi linseed, inulin ku Yerusalemu atitchoku, parsnips, chicory, artichokes, black salsify kapena pectin maapulo ndi zina zotero. -kuyitana. FOS (fructooligosaccharides), ndi z. B. adakakamira muzu wa yacon.
Ngati zakudya zokhala ndi prebiotics sizimadyedwa kapena sizimadyedwa kawirikawiri, mabakiteriya "abwino" a m'matumbo amavutika ndi njala. Mu njala kapena kufooka, komabe, amatha kukankhidwira kunja ndi mabakiteriya a pathogenic. Zomera zam'mimba zimachoka bwino, zomwe zimatchedwa dysbacteria zimayamba ndipo anthu amatha kudwala.
Matenda a m'mimba monga flatulence kapena kusayenda bwino m'matumbo ndizizindikiro zoyambirira zosakhalitsa. Komabe, m'kupita kwa nthawi, amaimirabe zotsatira zochepa za dysbacteria.
Idyani zambiri za prebiotics m'malo mokhala ndi mapuloteni ambiri
Zakudya zopatsa thanzi zimakhala ngati prebiotics, zomwe zimapereka chakudya cha mabakiteriya "abwino" am'mimba. Ngati ulusi wazakudyazi ulibe ndipo m'malo mwake zakudya zokhala ndi mapuloteni zimachitidwa, ndiye kuti m'malo mwa kuthirira bwino kwa prebiotics, kuyaka kwa mapuloteni kumachitika.
Kuwotchera kwa mapuloteniwa kumabweretsa zinthu za metabolic zomwe zimawononga thanzi, monga hydrogen sulfide acid, mpweya womwe ungakhale ndi zotsatira zoyipa m'matumbo. Kuonjezera apo, ammonia, amines, phenols, ndi indoles amapangidwa panthawi ya fermentation ya mapuloteni.
Malinga ndi ofufuza a ku Dutch Wageningen University for Life Sciences, onse amakwiyitsa maselo a m'mimba, mwinamwake mutagenic, kapena akhoza kukhala ndi zotsatira zoipa pa chitetezo cha mthupi m'magulu akuluakulu.
Mosiyana, pa nayonso mphamvu ya bifidogenic prebiotics (ie kuti prebiotics kuti chakudya ndi yambitsa ndi bifidobacteria makamaka zothandiza), palibe mankhwala kagayidwe kachakudya kuti ndi zoipa thanzi anapanga. M'malo mwake.
Mafuta afupiafupi ndi lactic acid ndi ofunika kwambiri kwa zomera za m'matumbo ndi m'matumbo. Zonsezi zimachepetsa pH mtengo m'matumbo akuluakulu, motero kuonetsetsa kuti malo a acidic omwe amafunidwa kumeneko, omwe samakonda mabakiteriya a m'mimba, zomwe zimapangitsa kuti zikhale zovuta kuti akhazikike. Mafuta afupiafupi amafuta acids amagwiranso ntchito ngati gwero lamphamvu lama cell am'mimba.
Chifukwa chake cholinga chake ndikulimbikitsa kupesa kwa ma prebiotics m'matumbo (podya ma prebiotics ndi fiber) ndikuchepetsa kupesa kwa mapuloteni (pochepetsa kudya kwa mapuloteni a nyama). Izi zimachitika pazifukwa zitatu:
Kodi ma prebiotics amachita chiyani?
Choyamba, mapangidwe a metabolites oopsa a protein fermentation ayenera kupewedwa, kachiwiri, chiwerengero ndi ntchito za mabakiteriya opindulitsa a m'mimba ziyenera kuwonjezeka, ndipo chachitatu, chiwerengero ndi ntchito za mabakiteriya owopsa ziyenera kuchepetsedwa kufika pamlingo wovomerezeka.
Zakudya zokhala ndi prebiotics kapena prebiotic mu mawonekedwe a zakudya zapamwamba kwambiri (mwachitsanzo inulin) zitha kuwonjezera kuchuluka kwa mabakiteriya am'mimba omwe amakhala opindulitsa kwa ife, monga bifidobacteria ndi mabakiteriya a lactic acid, ndipo nthawi yomweyo amawapanga. amphamvu komanso achangu.
Kufunika kwapadera kwa mitundu ya mabakiteriyawa ndikuti amawonetsetsa kuti mayamwidwe azakudya komanso chimbudzi chabwino, komanso kuthandizira, kulimbikitsa chitetezo chamthupi.
Pamene bwino kwa zomera za m'mimba kubwezeretsedwa, nthawi zambiri mavuto a thanzi omwe amayamba chifukwa cha dysbacteria amatha.
Kodi ma prebiotics amapezeka kuti?
Kuti chakudya chiziikidwa m'gulu la prebiotic, ziyenera kuwonetsedwa kuti sichinagwe m'mimba kapena kutengeka kuchokera m'mimba. Kuonjezera apo, iyenera kufufuzidwa ndi mabakiteriya a m'mimba m'matumbo a m'mimba ndipo iyenera kutsimikiziridwa kuti imalimbikitsa kukula ndi ntchito ya mabakiteriya abwino a m'mimba.
Prebiotic dietary fiber inulin imapezeka makamaka muzamasamba:
- chicory
- Muzu wa chicory (muzu wa chicory)
- Yerusalemu Artichoke
- azitikiti
- zigawo
- mizu ya dandelion
- liki
- anyezi
- salsify
Ma prebiotic fiber pectin amapezeka apa:
- Maapulo, mapeyala, quinces, blueberries, ndi persimmons
FOS ya prebiotic fiber imapezeka apa:
- yacon
Zipatso za prebiotic ndi ndiwo zamasamba ziyenera kukhala zatsopano momwe zingathere chifukwa mayendedwe aatali ndi nthawi zosungira sizingachepetse "zopatsa thanzi" komanso mtundu wa prebiotics. Prebiotic inulin imathanso kudzipatula ku chicory, mwachitsanzo, ndikutengedwa ngati chowonjezera chazakudya. Mothandizidwa ndi inulin, ndizosavuta kupanga zakudya zanu zatsiku ndi tsiku kukhala zolemera mu prebiotics komanso zathanzi m'matumbo anu.
Gwiritsani ntchito ma prebiotics
Nthawi zina kudya zakudya zimenezi kungayambitse kutupa. Komabe, izi ndizochitika mu gawo la kusintha, mpaka mabakiteriya ofunikira a m'mimba apanga, omwe amayamikira kugwiritsa ntchito chakudya.
Kuti mukhale otetezeka, yambani ndi kuchuluka kwa fiber ndikuwonjezera pang'onopang'ono. Ndi kuchulukitsa kosalekeza kwa mabakiteriya abwino m'matumbo, mphepo yam'mimba imakhazikika.
