Menene Prebiotic, Menene Amfaninsa? Abincin da Ya ƙunshi Prebiotics

Menene prebiotic? Prebiotics sune filaye na shuka na musamman waɗanda ke taimakawa girma ƙwayoyin cuta masu lafiya a cikin hanji. Sune mahaɗan fibrous waɗanda ba za a iya narkewa ba waɗanda ƙananan ƙwayoyin hanji suka rushe. Wannan yana sa tsarin narkewa ya yi aiki mafi kyau.

Menene Prebiotic?

Prebiotics rukuni ne na abinci wanda gungun microbiota ya rushe. Yana ciyar da hanji microbiota. Amfanin prebiotic sun haɗa da rage ci, kawar da maƙarƙashiya, haɓaka rigakafi da kare lafiyar kashi. Kamar sauran abinci masu fibrous, prebiotics suna wucewa ta ɓangaren sama na gastrointestinal tract. Ba su narkewa kamar yadda jikin mutum ba zai iya rushe su ba. Bayan sun wuce ta cikin ƙananan hanji, suna isa ga hanji, inda aka sanya su ta hanyar microflora na hanji.

Wasu abinci suna aiki azaman prebiotics na halitta. Wasu abinci masu dauke da prebiotic sune tushen chicory, ganyen Dandelion, leek da tafarnuwa.

Amfanin Prebiotic

• yana rage ci

Fiber yana ba da jin dadi. Domin yana narkewa a hankali. Cin fiber da hadaddun carbohydrates na hana mutum yawan ci. Prebiotics suna ba da asarar nauyi na yau da kullun da aminci a cikin mutane masu kiba.

• Yana kawar da maƙarƙashiya

Prebiotics suna taimakawa wajen daidaita motsin hanji. Fiber yana ƙara nauyin stool. Domin maƙarƙashiya Yana da amfani ga mutanen da suke sha'awar. Fiber yana riƙe ruwa kuma yana laushi stool. Manya da taushi stools suna ba da damar sauƙi ta hanyar hanji.

• Yana ƙarfafa rigakafi

Prebiotics suna inganta tsarin rigakafi. Rukunin azuzuwan fiber kamar beta-glucan suna tallafawa tsarin rigakafi. 

zaruruwa kamar prebiotics, kumburi, irritable hanji ciwoYana kawar da cututtuka irin su gudawa, nakasar numfashi, cututtukan zuciya da raunin epithelial. Wadannan carbohydrates suna inganta aikin ƙwayoyin taimako na T, macrophages, neutrophils da kwayoyin kisa na halitta.

• Mai kyau ga damuwa da damuwa

Prebiotics suna haɓaka samar da ƙwayoyin cuta masu kyau. Yana rage munanan kwayoyin cuta masu haddasa cuta. Prebiotics suna da tasiri mai kyau akan mutanen da ke da damuwa ba tare da la'akari da shekarun su ba, bisa ga binciken kan berayen. Wannan binciken ya bayyana cewa abinci na prebiotic ko kari na iya rage matakan cortisol.

• Yana kula da lafiyar kashi

Ɗaya daga cikin binciken ya gano cewa prebiotics yana ƙara yawan ma'adanai a cikin jiki, irin su magnesium, iron, da calcium. Duk waɗannan suna da mahimmanci don kiyaye ƙasusuwa masu ƙarfi ko hana osteoporosis.

Prebiotic Side Effects

Prebiotics suna da ƙarancin illa idan aka kwatanta da probiotics. Abubuwan da ke biyo baya na iya faruwa ba sakamakon cin abinci na prebiotic ba, amma sakamakon shan kari na prebiotic. Tsananin ya dogara da kashi kuma ya bambanta daga mutum zuwa mutum. Abubuwan illa masu zuwa na iya faruwa a sakamakon amfani da prebiotics:

• Kumburi
• Ciwon ciki
• Zawo (kawai a cikin manyan allurai)
• gastroesophageal reflux
• Rashin hankali (allergy / kurji)

Abincin da Ya ƙunshi Prebiotics

Prebiotics sune fibers waɗanda jikinmu ba zai iya narkewa ba amma yana iya taimakawa haɓakar ƙwayoyin cuta masu kyau a cikin hanjin mu. Domin jikinmu ba ya narkar da waɗannan filaye na shuka, suna zuwa ƙananan ƙwayar cuta don zama tushen abinci ga ƙwayoyin cuta masu lafiya da ke cikin hanji. Abincin da ke dauke da prebiotics masu amfani ga jikin mu sune kamar haka;

• Dandelion

Dandelion Yana daya daga cikin abincin da ke dauke da prebiotics. 100 grams na Dandelion ganye dauke da 4 grams na fiber. Babban sashi na wannan fiber ya ƙunshi inulin.

Fiber inulin a cikin ganyen Dandelion yana rage maƙarƙashiya. Yana ƙara ƙwayoyin cuta masu amfani a cikin hanji. Yana ƙarfafa tsarin rigakafi. Dandelion kuma yana da diuretic, anti-inflammatory, antioxidant, anti-cancer da cholesterol-lowing effects.

• Dankali mai zaki

100 grams na Urushalima artichoke yana ba da kusan gram 2 na fiber na abinci. 76% na waɗannan sun fito ne daga inulin. Jerusalem artichoke yana ƙara yawan ƙwayoyin cuta masu amfani a cikin hanji. Bugu da ƙari, yana taimakawa wajen ƙarfafa tsarin rigakafi da kuma hana wasu cututtuka na rayuwa.

• tafarnuwa

tafarnuwarka Kimanin kashi 11% na abun ciki na fiber nasa ya fito ne daga inulin, mai zaki, wanda ke faruwa ta halitta prebiotic da ake kira fructooligosaccharides (FOS). Yana hana haɓakar ƙwayoyin cuta masu haifar da cuta.

• albasarta

albasarta10% na jimlar abun ciki na fiber ya fito ne daga inulin, yayin da fructooligosaccharides ke kusa da 6%. Fructooligosaccharides suna ƙarfafa flora na hanji. Yana taimakawa wajen ƙona kitse. Yana ƙarfafa tsarin rigakafi ta hanyar haɓaka samar da nitric oxide a cikin sel.

• Leek

Leks suna fitowa daga iyali guda da albasa da tafarnuwa kuma suna ba da fa'idodi iri ɗaya na lafiya. Ya ƙunshi har zuwa 16% fiber inulin. Godiya ga abun ciki na inulin, wannan kayan lambu yana inganta ƙwayoyin hanji masu lafiya kuma yana taimakawa ƙone mai.

• Bishiyar asparagus

Bishiyar asparagus Yana daya daga cikin abincin da ke dauke da prebiotics. Abun cikin insulin yana kusa da gram 100-2 a kowace gram 3. Bishiyar asparagus na girma ƙwayoyin cuta masu amfani a cikin hanji. Yana taka rawa wajen rigakafin wasu cututtukan daji.

• ayaba 

ayaba Ya ƙunshi ƙaramin adadin inulin. Har ila yau, koren ayaba mara girma yana da wadatar sitaci mai juriya, wanda ke da tasirin prebiotic.

• sha'ir

sha'irGiram 100 na itacen al'ul ya ƙunshi gram 3-8 na beta-glucan. Beta-glucan fiber prebiotic ne wanda ke haɓaka haɓakar ƙwayoyin cuta masu amfani a cikin sashin narkewar abinci.

• Oat

Daya daga cikin abincin da ke dauke da prebiotics oatbabbar mota. Ya ƙunshi adadi mai yawa na fiber beta-glucan da sitaci mai juriya. Beta-glucan da ake samu a cikin hatsi yana ciyar da ƙwayoyin cuta masu lafiya. Yana rage cholesterol kuma yana rage haɗarin ciwon daji.

• Elma

Pectin shine kusan kashi 50% na adadin fiber na apples. pectin a cikin applesYana da fa'idodin prebiotic. Butyrate, mai ɗan gajeren sarkar fatty acid, yana ciyar da ƙwayoyin cuta masu amfani kuma yana rage ƙwayoyin cuta masu cutarwa.

• Kakao

Cocoa shine kyakkyawan tushen flavanols. Cocoa mai dauke da flavanols yana da fa'idodin prebiotic masu ƙarfi waɗanda ke da alaƙa da haɓaka ƙwayoyin cuta masu lafiya.

• 'Ya'yan flax

'Ya'yan flax Yana da kyakkyawan tushen prebiotics. Fiber nata yana inganta ƙwayoyin hanji masu lafiya. Yana daidaita motsin hanji.

• Bran alkama

Bran alkama Yana ƙara lafiya Bifidobacteria a cikin hanji tare da fiber AXOS a cikin abun ciki.

• Moss

Moss Abincin prebiotic ne mai ƙarfi sosai. Kimanin kashi 50-85% na abun ciki na fiber ya fito ne daga fiber mai narkewa da ruwa. Yana inganta haɓakar ƙwayoyin cuta masu amfani. Yana hana haɓakar ƙwayoyin cuta masu haifar da cututtuka. Yana ƙarfafa aikin rigakafi kuma yana rage haɗarin ciwon daji na hanji.

References: 1, 2