Ungayiphucula njani impilo yakho ngePectin

I-Pectin yifiber enyibilikayo efumaneka kwi-apile okanye iziqhamo zesitrasi. IPectin yeyona nto ibalaseleyo kwaye ayibizi kakhulu yokukhupha ubutyhefu. Kwangaxeshanye, i-pectin yehlisa inqanaba le-cholesterol kwaye ide ibophe izinto ezine-radioactive.

I-Pectin kunye nemiphumo yayo kwimpilo yakho

I-Pectin inokuphucula impilo yakho ngeendlela ezininzi: i-fiber yokutya, ehlala ifumaneka kwii-apile okanye kwi-peel yeziqhamo ze-citrus kwaye inokuthathwa ngendlela yomgubo okanye i-capsules,

• kunciphisa amafutha egazi kunye namanqanaba e-cholesterol,
• inefuthe elihle kuxinzelelo lwegazi,
• ikhupha ubutyhefu umz. B. ilothe,
• kunciphisa ukubonakaliswa kwe-radioactive,
• inceda ukunciphisa umzimba,
• ilawula ukucolwa kwesisu (kwakunye kwisifo sohudo kunye nesifo samathumbu esicaphukisayo),
• inomphumela we-prebiotic, okt inefuthe elihle kwi-intestinal flora kunye
• ineempawu ezichasene nomhlaza.

I-Pectin yi-prebiotic ene-gut-friendly

IPectin yeyepolysaccharides, okt iswekile ezininzi. Nangona kunjalo, i-pectin ayiyoswekile ngokwengqiqo yemveli, kuba into ayigaywanga njengeswekile, kodwa iphelela emathunjini amakhulu angagaywanga. Ke yifiber yokutya – kunye nodidi olukhethekileyo lwefiber yokutya.

I-Pectin yenye yeentsinga zokutya ezinyibilikayo kwaye ke ngoko isebenza njengokutya kwiibhaktheriya ezininzi eziluncedo zamathumbu. I-Pectin ke ngoko ikwabizwa ngokuba yi-prebiotic. Ngoko inomphumela we-prebiotic, oko kuthetha ukuba kulungile kwi-intestinal flora. Iibhaktheriya eziluncedo zinokuyinyibilikisa kwaye ifumane amandla kuyo. Ngelo xesha, i-fatty chain-chain fatty acids yenziwa, eya kuthi isebenze njengomthombo wamandla kwiiseli ze-mucosa zamathumbu.

Ukwenziwa kwe pectin

Ukuba uthenga i-pectin njengesongezelelo sokutya okanye njenge-ejenti ye-gelling umz. B. jam okanye i-aspic, ngoko ihlala imalunga ne-pectin yemvelaphi yendalo, oko kukuthi i-pectin efunyenwe kwiziqhamo.

Ilaphu alinakwenziwa ngokwenziwa. Kunoko, ngokuqhelekileyo ikhutshwe kwizinto ezisele kwimveliso yejusi ngoncedo lweenkqubo ezithile (i-acid catalysis, i-ultrasound). I-pulp ngokwayo iqulethe kuphela ixabiso elincinci le-pectin kuba i-fiber yokutya ifumaneka kakhulu kwiindonga zeeseli ze-peel. Ke ngoko, i-apple pomace okanye i-peel yeziqhamo zesitrasi ingasetyenziswa kakuhle kakhulu ukufumana i-pectin.

Uyenza njani i-pectin yakho

Iindlela zemveli zokuhluza, umzekelo, B. ukubilisa isiqhamo ukuya kutsho kwiiyure ezingama-24 kuthatha ixesha elide kwaye ke zibiza kakhulu kwimveliso yorhwebo. Kodwa usenokuvelisa i-pectin ekhaya ngokuyibilisa. Ungafumana iividiyo ezimbalwa kwi-intanethi, umz. Apha, umzekelo, apho ukubilisa kusetyenziswa kabini kuphela imizuzu engama-20 inye: Zenzele eyakho i-pectin.

I-Pectin yi-E440 kwaye ivunyelwe kwiimveliso ze-organic

IPectin ikwasetyenziswa njengesongezo kwishishini lokutya. Inenombolo E 440. Ngenxa yokungabi nabungozi kunye nokungabi nabungozi, i-fiber yokutya nayo ivunyelwe ukuveliswa kwemveliso yezinto eziphilayo.

I-pectin evela kwii-apula isetyenziselwa ngokukodwa kwizinto ezibhakiweyo, ezisuka kwiziqhamo ze-citrus ngenxa yombala okhanyayo weejam.

Ifiber yokutya isetyenziswa kwishishini lokutya kwiimveliso ezininzi: ijam, ijeli, iidessert, iziselo ezithambileyo, iimveliso zobisi, ezinye iindlela zesoseji ye-vegan, kodwa nakwiimveliso ezininzi zamayeza.

Ezi ziqhamo zine pectin

I-Pectin yinto yendalo efumaneka kwiziqhamo. Ifumaneka ngakumbi kwii-apile, iipere, iquinces, iiblueberries, iipersimmons, iziqhamo zecitrus, kunye nehips rose, kodwa nakwezinye iziqhamo ezininzi.

Amanani alandelayo abonisa ukuba umxholo we-pectin enyameni uphantsi kodwa uphezulu kakhulu eluswini. Ke ngoko phantse akunakwenzeka ukufumana i-pectin kwisiqhamo esixotshiweyo:

• Apple 1-1.5%
• Apple pomace malunga. 15%
• IQuince 0.5%
• I-Orenji 0.5-3.5%
• I-Citrus peel (ukusuka kwiiorenji kunye neelamuni) malunga. 30%
• Iapilkosi 1%
• Itsheri 0.4%
• iminqathe 1.4%

Ukuba ngoku ujonga izifundo kwiziphumo zokukhuthaza impilo ye-pectin, unokubona ukuba iidosi ze-10 g okanye ngaphezulu zihlala ziyimfuneko kwiziphumo ezifunwayo.

Ukuba ufuna ukusebenzisa i-10 g ye-pectin ngama-apile, kuya kufuneka utye malunga ne-1 kg yee-apile ukufezekisa umphumo oyifunayo. Ezinye iziqhamo zihlala zinepectin encinci. Ukutya iiapile okanye iziqhamo ukuphumeza amanqanaba asebenzayo onyango e-pectin, ke ngoko, ayibonakali iluncedo kakhulu.

I-Pectin yehlisa amanqanaba e-cholesterol

I-fiber yokutya - ngakumbi i-fiber yokutya e-soluble yamanzi kwaye ngoko ke i-pectin-inokunciphisa amanqanaba e-cholesterol. Ngokukodwa, oku bakwenza ngale ndlela ilandelayo: iifayibha zokutya zibophelela kwi-bile acids emathunjini ukuze zipheliswe nesitulo. Ngoku umzimba ufuna iiasidi ezintsha zenyongo (ukwenzela ukucolwa kwamafutha), i<em>cholesterol efunekayo ukuyivelisa. Ukuba i-cholesterol ngoku isetyenziselwa ukuvelisa i-bile acids entsha, izinga le-cholesterol liyehla.

Ukuba iibhaktheriya zamathumbu ziphinda ziphule i-fiber yokutya, i-short-chain fatty acids yenziwe enokuthintela ukubunjwa kwe-cholesterol entsha esibindi.

Kuphononongo olungenamkhethe, olulawulwa yi-placebo, oluyimfama oluphindwe kabini ukusuka kwi-1997, abantu abangama-51 abanamazinga e-cholesterol anyuswe kancinci bathatha i-15 g yefiber enyibilikayo emanzini yonke imihla kangangeenyanga ezintandathu ngendlela yomxube we-psyllium kunye ne-pectin.

Emva kweeveki ezisibhozo, amanqanaba apheleleyo e-cholesterol ancitshiswe nge-6.4%, kwaye amanqanaba e-LDL ancitshiswa nge-10.5%, ehlala ifana kwaze kwaba sekupheleni kwesifundo. Inqanaba le-HDL ("good" cholesterol) lahlala lingatshintshi. Impembelelo yokunciphisa i-cholesterol ye-pectin okanye i-fiber-soluble fiber (ukuba uthatha i-2 ukuya kwi-10 g ngosuku) iqinisekiswa yi-meta-analysis esuka kwi-1999, apho izifundo ezingama-67 kwesi sihloko zavavanywa.

Ngaloo nyaka, abaphandi be-Seattle's Harbourview Medical Centre babonise ukuba i-pectin kunye nenye i-fiber imihla ngemihla (i-20 g ngosuku kwiiveki ze-15) inokunciphisa amanqanaba e-LDL nge-12%. Kwiqela le-placebo, lehle nge-1.3% kuphela. Amaxabiso e-HDL nawo ahlala engatshintshwanga apha.

Nangona kunjalo, i-pectin ayibonakali ifana, kuba uphononongo lwamaDatshi kwiYunivesithi yaseMaastricht lubonise ukuba (nge-15 g ngosuku kwiiveki ezi-4) i-apile pectin yakwazi ukuthoba amanqanaba e-cholesterol ngcono kancinci (ukuya kuthi ga kwi-10 ekhulwini) kune-citrus pectin. (ukuya kuthi ga kwi-7 ekhulwini).

Uxinzelelo lwegazi oluphantsi kunye ne-pectin

Ifiber enyibilikayo emanzini njengepectin, enefuthe lokwehlisa i-cholesterol kwaye, njengoko siza kubona ngezantsi, ikwanceda ekunciphiseni ubunzima, ngokwendalo nayo inefuthe elihle kakhulu kwinkqubo yentliziyo. Oku kunokubonakala, umz. ngokuwa kwengcinezelo yegazi, njengoko kungqinwe ngo-2018 meta-analysis.

Olu hlalutyo lwe-meta luhlaziywe izifundo ze-43 kwaye lufumene ukunciphisa okuqhelekileyo kwi-systolic blood pressure ye-1.59 mmHg kunye noxinzelelo lwegazi lwe-diastolic lwe-0.39 mmHg ukusuka ekutyeni i-8.7 g yale fiber e-soluble yonke imihla malunga neeveki ezi-7 ezityayo. Nangona kunjalo, ukunciphisa uxinzelelo lwegazi lwe-systolic kwabonwa kuphela kunye ne-psyllium, ukwenzela ukuba imithombo yomibini yefiber - i-psyllium husk powder kunye ne-pectin - inokudibaniswa, umz. B. ½ ukuya kwi-1 teaspoon ye-psyllium husk powder kusasa kunye ne-5 ukuya kwe-7 g ye pectin ngokuhlwa.

(Khumbula ukuba i-psyllium okanye i-psyllium husk ayisebenzi njengomgubo ocolekileyo. I-psyllium husk e-Unground inokucaphukisa inkqubo yokugaya ukutya.) Thatha ngokulula i-1-2 ithisipuni yalo mxube kunye ne-200 ml yamanzi imizuzu engama-30 ngaphambi kokutya kwaye uvuthulule Hlanganisa yonke into ilungile kwi-shaker kwaye usele.

Pectin ukunciphisa umzimba

Kuba i-pectin icothisa ukukhupha isisu kwaye ikugcina uzele ixesha elide kwaye ikwanqanda ukugaywa kwamafutha, oko kukuthi, iqinisekisa ukonyuka kwamafutha, ifayibha yokutya ithathwa njengoncedo olusebenzayo lokunciphisa ubunzima. Ngokwahlukileyo kwiipilisi ezininzi eziqhelekileyo zokulahlekelwa kwesisindo, i-pectin ayinayo imiphumo eyingozi. Kunoko, iphucula i-intestinal flora, i-detoxfies, kwaye ilawula amanqanaba e-cholesterol kunye noxinzelelo lwegazi.

Kuphononongo lweYunivesithi yaseLos Angeles County, abathathi-nxaxheba abatyebileyo banikwa i-15 grams yepectin kunye nokutya. Kwafumaniseka ukuba isisu sikhuphe isiqingatha emva kwemizuzu eyi-116 kuphela. Ngaphandle kwe-pectin, isisu sasisele singenanto emva kwemizuzu engama-71. Izifundo zovavanyo nazo zaziva zigcwele ixesha elide kakhulu kwaye zizinzile ngakumbi ngefiber yokutya.

Uphononongo lomkhosi wase-US luphinde lwafumanisa ukuba i-5-gram ye-pectin kwijusi ye-orenji inokukugcina uziva ugcwele iiyure ezine-nokuba ijusi yayisele ekuseni, oko iiyure ezimbalwa (ngobusuku) ayidlanga nto.

Nangona kunjalo, xa ulahlekelwa ngumzimba, akufanele uthembele kwinto enye kuphela, kodwa ulandele isicwangciso sekhonkrithi esixhomekeke kwiintsika ezininzi: Ukulungiswa kokuthatha amandla, ukutya okunempilo, ukuzivocavoca okuninzi, ukulawula uxinzelelo, ukuhlanjululwa kwamathumbu, ukulungiswa kokunikezelwa kwezinto ezibalulekileyo. izinto, njl.

I-Pectin inceda kwisifo sohudo

Njengefiber yokutya enyibilikayo emanzini, i-pectin ngokuqinisekileyo ikwangumncedi oxabisekileyo xa kuziwa ekulawuleni umsebenzi wokwetyisa.

Kuphononongo lweklinikhi olusuka eBangladesh olunabantwana abangama-62 abanesifo sorhudo esinganyangekiyo ngenxa yezizathu ezahlukahlukeneyo, ukutya kwerayisi ngepectin kwanceda kakhulu ekuthomalaliseni iimpawu zorhudo kwiintsuku nje ezintathu. Abantwana babeneenyanga ezi-5 ukuya kwezi-12 kuphela ubudala kwaye umthamo we-pectin wawuyi-4 g ngekhilogram yobunzima bomzimba, ngokuqinisekileyo kufuneka uxoxwe nodokotela wabantwana.

I-pectin ifunyenwe kwiibhanana eziluhlaza. Iibhanana eziluhlaza zikwafanelekile njengamayeza asekhaya ukuba awunayo i-pectin, i-zeolite, okanye amanye amayeza asekhaya orhudo akhoyo. Kuba kuphononongo olukhankanyiweyo, iibhanana eziphekiweyo eziluhlaza ziye zanciphisa urhudo phantse kunye ne-pectin.

I-Pectin ye-irritable bowel syndrome kunye nokuphucula i-intestinal flora
Kwisifundo esilawulwa yi-placebo e-China kunye nabathathi-nxaxheba be-87 abane-syndrome ecasulayo, ukulawulwa kwansuku zonke kwe-24 g ye-pectin kwanceda ekuphuculeni kakhulu i-intestinal flora kwiiveki ze-6.

Ifiber yasebenza njenge-prebiotic, iqinisa i-bifidobacteria emathunjini ngelixa inciphisa inani leebhaktheriya eziyingozi. Ngelo xesha, iimpawu zehla kwaye iimpawu ezivuthayo eziphakanyisiweyo ngaphambili ziye zehla ngoncedo lwe-pectin. Oku bekungenjalo kwiqela le-placebo, ngoko ke abaphandi ababandakanyekayo bacebisa kubandakanya ifayibha yokutya njengenxalenye kunyango lwamathumbu olucaphukisayo.

Pectin kumhlaza

Ngokumalunga nefuthe elinokubakho le-pectin kumhlaza, kuphela izifundo zeeseli ezikhoyo ngoku, nangona kunjalo, zibonisa iipropathi eziluncedo zefiber yokutya kulo mba. Kuninzi lwezi zifundo, i-pectin ibonise impembelelo yokuthintela kwiintlobo ezahlukeneyo zomhlaza ezifana nomhlaza wesibeleko, umhlaza wekoloni, i-melanoma (umhlaza wolusu), i-leukemia, umhlaza wesibindi, umhlaza wamabele kunye nomhlaza wesisu.

Nangona kunjalo, ngokusekelwe kwi-detoxifying yayo (jonga icandelo elilandelayo) kunye ne-gut-friendly, oko kukuthi i-prebiotic effect, kunokucingelwa ukuba i-pectin inokuqalisa iinkqubo zokuphilisa ngezinye iindlela. Emva kwayo yonke loo nto, amathumbu aphilileyo kunye neentyantyambo ezilungelelanisiweyo zamathumbu yenye yezona zinto zifunekayo kwimpilo kunye nokuphila kakuhle, ngelixa, ngokuchaseneyo, i-intestinal flora ephazamisayo yenye yezona zinto zibalulekileyo ezibangela izifo ezininzi ezingapheliyo - kuquka umhlaza, njengoko. siye sachaza apha: Iintyatyambo ezigulayo zamathumbu zenza umhlaza ube ndlongondlongo

IPectin ikhupha ilothe

Uphononongo lwaseTshayina (ngo-2008) olunabantwana abaphakathi kweminyaka emi-5 kunye ne-12 ubudala ababenokuchaswa okuphezulu kokukhokela luphandwe ukuba i-citrus pectin njenge-agent ye-chelating inokunciphisa ngokufanelekileyo ukuxinwa kwelothe egazini.

Emva kweentsuku ezingama-28, inqanaba lelothe egazini liye lehla kakhulu laza lenyuka kakhulu kumchamo. Ke i-pectin incede ukubopha ilothe kwaye iyikhuphele ngaphandle komzimba. Abantwana bafumana i-15 g yefayibha yonke imihla (yahlulwe yaba ziinkonzo ezintathu).

Ngokutsho kophononongo lwaseRashiya ukusuka kwi-2007 - nangona kwiigundane - kwaboniswa ukuba i-ester ephantsi ye-pectin ibonakala ifaneleka kakhulu kwi-lead detoxification. Ngoncedo lwale pectin, i-concentration lead in excrements yezilwanyana yanda ngaphezu kwe-45%.

Indlela yokuthatha i-pectin ngokuchanekileyo

Xa uthatha i-pectin, kubaluleke kakhulu - njengakuyo yonke i-roughage - ukuba usele ulwelo olwaneleyo, kwangaxeshanye xa uthatha i-pectin kwaye uyisasaze yonke imihla.

Phuza ubuncinane i-200 ml yamanzi okanye ijusi kwi-teaspoon encinci ye-pectin (xuba i-pectin ngokucokisekileyo kunye nolwelo, ngokukhethekileyo kwi-blender) uze usele enye i-200 ml yamanzi kwisiqingatha seyure elandelayo.

Ekubeni i-pectin inomkhuba wokunamathela kumazinyo emlonyeni, kulula ukuthatha i-pectin ngendlela yeepellets okanye iipilisi. Kule meko, nceda ubhekiselele kwiingcebiso zedosi yomenzi ochaphazelekayo.

Njengesithintelo, musa ukuthatha i-pectin kunye nezongezo zokutya, kodwa ngamaxesha eeyure ezininzi.

Kwakhona, musa ukuthatha i-pectin kunye nesidlo ngasinye, kodwa kuphela kanye okanye kabini ngosuku.

Ingakumbi xa kusenziwa i-detoxification, i-pectin kufuneka ithathwe kwisisu esingenalutho ngaphandle kokuba uyazi ukuba isidlo esithile singcolile (umz. i-radioactive okanye ngenye indlela). Ke ngokuqinisekileyo ubuya kuthatha i-pectin kunye nesidlo ukunciphisa ukuvezwa okunokwenzeka kweso sidlo.

Ukuba ufuna ukunyusa imvakalelo yokuhlutha emva kokutya, ke thabatha i-pectin ngaphambi nje okanye ngokutya.