John Myers
Nepo izwi rekuti probiotics richireva kuomarara kwebhakitiriya kunobatsira hutano hwedu, izwi rekuti prebiotics (kana prebiotics) rinoreva chikafu icho mabhakitiriya aya, ayo akakosha kune hutano hwedu, anoda hupenyu hunoshanda uye hwakareba.
Prebiotic kushomeka kunouraya mabhakitiriya emudumbu
Kusiyana neprobiotics, prebiotics (kana prebiotics) haisi ma microorganisms anorarama, asi anosanganisira zvimwe zvinhu zvinoshanda sezvokudya zvebhakitiriya mumaruva emukati. Prebiotics, saka, chengetedza hutano hwemukati wemukati nekupa hutachiona hunobatsira nekudya kwakakwana uye kwakakodzera.
Kunyanya, iyo soluble dietary fibers iri pakati pe prebiotics, semuenzaniso B. pectin, mapeya, uye quinces, gel kubva psyllium uye linseed, inulin kubva kuJerusarema artichoke, parsnips, chicory, artichokes, black salsify kana kubva pectin kubva maapuro uye zvichingodaro. -danwa. FOS (fructooligosaccharides), iyo z. B. yakanamatira mumudzi weyacon.
Kana zvikafu zvakapfuma mu prebiotics zvisingadyiwe kana kuti zvisingawanzo kudyiwa, iyo "yakanaka" yematumbo mabhakitiriya anotambura nenzara. Mune nzara kana kushaya simba, zvisinei, vanogona kusundirwa kunze nehutachiona hwepathogenic. Iyo intestinal flora inobuda kunze kwekuenzanisa, iyo inonzi dysbacteria inokura uye vanhu vanogona kurwara.
Matambudziko ekugaya akadai seflatulence kana kusafamba ura zvisina mwero ndiyo yekutanga zviratidzo zvenguva pfupi. Mukufamba kwenguva, zvisinei, ivo vachiri kumiririra zvishoma zvemhedzisiro inogoneka yedysbacteria.
Idya zvakanyanya mu prebiotics panzvimbo yeprotein yakawanda
Dietary fibers inoshanda se prebiotics, iyo inopa chikafu che "yakanaka" mabhakitiriya emukati. Kana aya mafiber ekudya asipo uye panzvimbo pacho kudya kweprotein-hupfumi kunoitwa, ipapo panzvimbo yekuvirisa kwakanaka kweiyo prebiotics, kuviriswa kwemapuroteni kunoitika.
Iyi protein fermentation inotungamirira kune zvigadzirwa zvemagetsi zvinokuvadza kuhutano, zvakadai sehydrogen sulfide acid, gasi rinogona kuva nemigumisiro yakaipa pamatumbo. Mukuwedzera, ammonia, amines, phenols, uye indoles zvinoumbwa panguva yekuvirisa kweprotein.
Maererano nevatsvakurudzi veDutch Wageningen University yeHupenyu Sayenzi, vose vanotsamwisa masero emukumbo, zvichida mutagenic, kana kuti vanogona kuva nemigumisiro yakaipa pamasimba ekudzivirira muviri muhuwandu hwakawanda.
Kusiyana neizvi, panguva yekuvirisa kwebifidogenic prebiotics (kureva kuti prebiotics inovaka uye inomutsa iyo inonyanya kubatsira bifidobacteria), hapana zvigadzirwa zvemetabolism zvinokuvadza hutano zvinoumbwa. Pane kudaro.
Short-chain fatty acids uye lactic acid yakakosha kune zvese zviri zviviri maruva emukati uye maseru emukati. Ose ari maviri anoderedza pH kukosha muura hombe, nekudaro kuve nechokwadi cheinodiwa acidic nharaunda ipapo, iyo inozoita isingafadze iyo pathogenic intestinal mabhakitiriya, zvichiita kuti zvive zvakaoma kuti vagadzirise. Short-chain fatty acids inoshandawo sechinhu chinopa simba kumasero ematumbo.
Saka chinangwa ndechekukurudzira kuviriswa kwe prebiotics mudumbu (nekudya zvakanyanya prebiotics uye fiber) uye kuderedza kuvirisa kweprotein (nekudzikisa mapuroteni emhuka). Izvi zvinoitika nokuda kwezvikonzero zvitatu:
Chii chinonzi prebiotics?
Chekutanga, kuumbwa kwematabolites anokuvadza ambotaurwa eprotein fermentation kunofanirwa kudziviswa, chechipiri, nhamba uye chiitiko cheanobatsira mabhakitiriya emukati anofanirwa kuwedzerwa, uye chechitatu, nhamba uye basa remabhakitiriya anokuvadza rinofanira kuderedzwa kusvika padanho rinoshivirira.
Chikafu chakapfuma mu prebiotics kana prebiotic muchimiro chemhando yepamusoro yekuwedzera yekudya (eg inulin) inogona kuwedzera huwandu hwemabhakitiriya emudumbu anotibatsira, senge bifidobacteria uye lactic acid mabhakitiriya, uye panguva imwe chete kuvaita. yakasimba uye inoshanda zvakanyanya.
Kunyanya kukosha kweaya mabhakitiriya strains ndeyekuti ivo vanovimbisa kuwedzera kunyudzwa kwezvinovaka muviri uye kugaya zvirinani, pamwe nekubatsira, kusimbisa immune system.
Kana kuenzana kwemaruva emukati kunodzorerwa, kazhinji matambudziko ehutano anokonzerwa nedysbacteria anongonyangarika.
Ko prebiotics inowanikwa kupi?
Kuti chikafu chionekwe se prebiotic, chinofanira kuratidzwa kuti hachina kutoputsika mudumbu kana kutorwa kubva mudumbu. Mukuwedzera, inofanirwa kuve yakaviriswa nehutachiona hwemukati mudumbu rekudya uye inofanirwa kuratidzwa kuti inokurudzira kukura uye kuita kweiyo yakanaka intestinal bacteria.
Iyo prebiotic dietary fiber inulin inonyanya kuwanikwa mumhando dzinotevera dzemiriwo:
- Chicory
- Chicory mudzi (mudzi we chicory)
- Jerusarema Artichoke
- artichokes
- parsnips
- dandelion mudzi
- leek
- anyanisi
- salsify
Iyo prebiotic fiber pectin inowanikwa pano:
- Maapuro, mapeya, quinces, blueberries, uye persimmons
Iyo prebiotic fiber FOS inowanikwa pano:
- Yacon
Iyo prebiotic michero nemiriwo inofanirwa kuve nyowani sezvinobvira sezvo nzira dzekufambisa dzakareba uye nguva dzekuchengetedza hazvigone "chete" kuderedza huwandu hwekudya, asiwo kunaka kweiyo prebiotics. Iyo prebiotic inulin inogonawo kuparadzaniswa kubva kune chicory, somuenzaniso, uye inotorwa nenzira yezvokudya zvinowedzera. Nerubatsiro rweinulin, zviri nyore kuita kuti kudya kwako kwezuva nezuva kuve kwakapfuma mune prebiotics uye hutano hwematumbo ako.
Tora ura unoshandiswa kune prebiotics
Dzimwe nguva kudya zvokudya izvi kunogona kukonzera kuzvimba. Nekudaro, izvi zvinongoitika muchikamu chekuchinja, kusvikira mabhakitiriya anodiwa emudumbu akakwana aumba, ayo anoshandisa nekuonga chikafu chekudya.
Kuti uve parutivi rwakachengeteka, tanga nehuwandu hwefiber uye zvishoma nezvishoma uwedzere. Nekuwedzera kunoramba kuchiwedzera kwebhakitiriya rakanaka mumatumbo, mhepo yemukati inopedzisira yagadzikana.
