Kodi Short-Chain Fatty Acids ndi Chiyani, Ndipo Ndi Zakudya Ziti Zomwe Zimapezekamo?

mafuta acids amfupi Amapangidwa ndi mabakiteriya opindulitsa m'matumbo. Ndiye gwero lalikulu la chakudya cha ma cell a m'matumbo. Amachepetsa chiopsezo cha matenda otupa, shuga, kunenepa kwambiri, matenda a mtima ndi zina zaumoyo.

Kodi mafuta acids amfupi ndi chiyani?

mafuta acids amfupi Mafuta acid okhala ndi maatomu osakwana 6 carbon (C). Amapangidwa m'matumbo pamene mabakiteriya a m'matumbo afufuma.

Choncho, ndizofunikira kwambiri pa thanzi la m'mimba. m'thupi lathu mafuta acids amfupiPafupifupi 95% ya izo ndi:

• Acetate (C2).
• Propionate (C3).
• Butyrate (C4).

Propionate imatulutsa shuga m'chiwindi, pomwe acetate ndi butyrate zimaphatikizidwa mumafuta ena amafuta acid ndi cholesterol.

Ndi zakudya ziti zomwe zili ndi mafuta acids amfupi?

Zakudya zomwe zimakhala ndi fiber, monga zipatso, ndiwo zamasamba, ndi nyemba, zimachulukitsa kuchuluka kwa mafutawa. Mitundu yotsatirayi ya CHIKWANGWANI mafuta acids amfupiNdi bwino kupanga:

• Inulin: Atitchoku, Masamba monga adyo, leeks, anyezi, tirigu, rye ndi katsitsumzukwa ali ndi inulin.

• Fructooligosaccharides (FOS): Zipatso zosiyanasiyana ndi ndiwo zamasamba, nthochi, anyezi, adyo ndi katsitsumzukwaikupezekanso.

• wowuma wosamva: Nkhumba, balere, mpunga, nyemba, nthochi zobiriwira, nyemba, mbatata zophika kenako zoziziritsa wowuma wosamva analandira.

• Pectin: Pectin Magwero ake ndi maapulo, ma apricots, kaloti, malalanje, ndi zakudya zina zamasamba.

• Arabinoxylan: Arabinoxylin imapezeka mumbewu. Mwachitsanzo, ndi ulusi wofala kwambiri mu chinangwa cha tirigu.

• Chingamu chingamu: Chingamu chingamuAmachokera ku nyemba zotchedwa guar, mtundu wa nyemba.

Mitundu ina ya tchizi, batala, ndi mkaka wa ng'ombe ilinso ndi tinthu tating'ono ta butyrate.

Kodi zotsatira za mafuta acid amfupi pathupi ndi ziti?

• Matumbo oyenda

mafuta acids amfupi zothandiza polimbana ndi matenda ena am'mimba;

Kutsekula m'mimba: Mabakiteriya am'mimba amagaya wowuma wosamva ndi pectin mafuta acids amfupizomwe zimatembenuza. Kudya kumachepetsa kutsekula m'mimba mwa ana.

Matenda otupa m'mimba: Butyrate chifukwa cha anti-inflammatory properties, ulcerative colitis ndi Matenda a Crohn Amagwiritsidwa ntchito pochiza matenda opweteka a m'mimba monga

• Khansara ya m'matumbo

Imathandiza kwambiri kupewa ndi kuchiza makhansa ena, makamaka khansa ya m'matumbo.

Kafukufuku wa labotale apeza kuti butyrate imathandizira kuti ma cell am'matumbo azikhala athanzi. Poletsa kukula kwa maselo otupa, amalimbikitsa kuwonongeka kwa maselo a khansa m'matumbo.

• Matenda a shuga

Malinga ndi umboni wochokera ku kafukufuku mafuta acids amfupi Zatsimikiziridwa kuti butyrate imatha kukhala ndi zotsatira zabwino mwa nyama komanso anthu omwe ali ndi matenda ashuga.

Zawonetsedwanso kuti zimawonjezera ntchito ya ma enzyme m'chiwindi ndi minofu ya minofu ndikuwongolera shuga wamagazi.

• slimming

Kapangidwe ka tizilombo toyambitsa matenda m'matumbo kumakhudza kuyamwa kwa michere komanso kuwongolera mphamvu.

Maphunziro mafuta acids amfupizasonyezedwa kuti zimayang'anira kagayidwe ka mafuta poonjezera kuchuluka kwa mafuta oyaka ndi kuchepetsa kusungirako mafuta. Izinso mafuta acids amfupiZikutanthauza kuti amagwira ntchito yofunika kwambiri pakuwonda.

• Moyo wathanzi

Zakudya zokhala ndi fiber zambiri zimachepetsa chiopsezo cha matenda a mtima. Ngati kudya kwa fiber kuli kochepa, kutupa kumachitika.

Maphunziro a nyama ndi anthu mafuta acids amfupiadanenedwa kuti amachepetsa cholesterol. Kuchepetsa cholesterol yoyipa kumachepetsanso chiopsezo cha matenda a mtima.

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