Kodi Prebiotic ndi Chiyani, Ubwino Wake Ndi Chiyani? Zakudya Zokhala ndi Prebiotics

Kodi prebiotic ndi chiyani? Prebiotics ndi ulusi wapadera wa zomera zomwe zimathandiza kukulitsa mabakiteriya athanzi m'matumbo. Ndizinthu zosagawika za fibrous zomwe zimaphwanyidwa ndi gut microbiota. Izi zimapangitsa kuti chimbudzi chizigwira ntchito bwino.

Kodi Prebiotic ndi chiyani?

Prebiotics ndi gulu lazakudya lomwe limaphwanyidwa ndi gut microbiota. Imalimbitsa matumbo a microbiota. Ubwino wa prebiotic umaphatikizapo kuchepetsa chilakolako, kuthetsa kudzimbidwa, kulimbikitsa chitetezo chokwanira komanso kuteteza thanzi la mafupa. Monga zakudya zina zamafuta, ma prebiotics amadutsa kumtunda kwa m'mimba. Iwo amakhala osagayidwa chifukwa thupi la munthu silingathe kuwaphwanya mokwanira. Akadutsa m'matumbo ang'onoang'ono, amafika m'matumbo, pomwe amafufuzidwa ndi microflora yamatumbo.

Zakudya zina zimakhala ngati prebiotics zachilengedwe. Zakudya zina zomwe zimakhala ndi prebiotic ndi mizu ya chicory, masamba a dandelion, leeks ndi adyo.

Ubwino wa Prebiotic

• amachepetsa chilakolako

CHIKWANGWANI amapereka kumverera kwa satiety. Chifukwa amagayidwa pang'onopang'ono. Kudya ma fiber ndi ma carbohydrate ovuta kumalepheretsa munthu kudya mopambanitsa. Ma prebiotics amapereka kuchepa thupi pafupipafupi komanso kotetezeka mwa anthu onenepa kwambiri.

• Amachepetsa kudzimbidwa

Ma prebiotics amathandizira kuyendetsa matumbo. Fiber imawonjezera kulemera kwa chopondapo. Chifukwa kudzimbidwa Ndizothandiza kwa anthu omwe amakopeka. Fiber imasunga madzi ndikufewetsa chopondapo. Zimbudzi zazikulu ndi zofewa zimalola kuyenda mosavuta m'matumbo.

• Kumalimbitsa chitetezo chokwanira

Prebiotics amathandizira chitetezo cha mthupi. Magulu a fiber zovuta monga beta-glucan amathandizira chitetezo chamthupi. 

ulusi monga prebiotics, kutupa, irritable matumbo syndromeAmachepetsa matenda monga kutsekula m'mimba, kupuma movutikira, matenda amtima komanso kuvulala kwa epithelial. Zakudya izi zimathandizira kugwira ntchito kwa maselo a T, ma macrophages, neutrophils ndi maselo akupha achilengedwe.

• Zabwino kwa nkhawa ndi nkhawa

Prebiotics amawonjezera kupanga mabakiteriya abwino. Amachepetsa mabakiteriya oyipa omwe amayambitsa matenda. Prebiotics imakhala ndi zotsatira zabwino kwa anthu omwe ali ndi nkhawa mosasamala kanthu za msinkhu wawo, malinga ndi kafukufuku wa makoswe. Kafukufukuyu akuti zakudya za prebiotic kapena zowonjezera zimatha kuchepetsa milingo ya cortisol.

• Amasunga thanzi la mafupa

Kafukufuku wina anapeza kuti prebiotics imawonjezera kuyamwa kwa mchere m'thupi, monga magnesium, iron, ndi calcium. Zonsezi ndi zofunika kuti mafupa akhale olimba kapena kupewa matenda a osteoporosis.

Zotsatira za Prebiotic

Ma prebiotics ali ndi zotsatirapo zochepa poyerekeza ndi ma probiotics. Zotsatira zotsatirazi zitha kuchitika osati chifukwa chodya zakudya zomwe zili ndi prebiotic, koma chifukwa chotenga ma prebiotic supplements. Kuopsa kwake kumadalira mlingo ndipo kumasiyana pakati pa munthu ndi munthu. Zotsatira zotsatirazi zitha kuchitika chifukwa chogwiritsa ntchito ma prebiotics:

• Kutupa
• Kupweteka m'mimba
• Kutsekula m'mimba (monga mlingo waukulu wokha)
• gastroesophageal reflux
• Hypersensitivity (kutupa / kuyabwa)

Zakudya Zokhala ndi Prebiotics

Prebiotics ndi ulusi womwe sungathe kugayidwa ndi thupi lathu koma umathandizira kukula kwa mabakiteriya abwino m'matumbo athu. Chifukwa chakuti matupi athu sagaya ulusi wa zomera zimenezi, amapita kumunsi kwa m’mimba kuti akhale chakudya cha mabakiteriya athanzi m’matumbo athu. Zakudya zomwe zili ndi prebiotics zomwe zimapindulitsa thupi lathu ndi izi;

• Dandelion

Dandelion Ndi imodzi mwazakudya zomwe zili ndi prebiotics. 100 magalamu a masamba a dandelion ali ndi 4 magalamu a fiber. Mbali yayikulu ya fiber iyi imakhala ndi inulin.

Ulusi wa inulin mu masamba a dandelion umachepetsa kudzimbidwa. Amawonjezera mabakiteriya opindulitsa m'matumbo. Zimalimbitsa chitetezo cha mthupi. Dandelion imakhalanso ndi diuretic, anti-inflammatory, antioxidant, anti-cancer ndi cholesterol-kutsitsa zotsatira.

• Mbatata

100 magalamu a Yerusalemu artichoke amapereka pafupifupi 2 magalamu a fiber fiber. 76% mwa awa amachokera ku inulin. Jerusalem artichoke imachulukitsa kuchuluka kwa mabakiteriya opindulitsa m'matumbo. Kuphatikiza apo, zimathandizira kulimbikitsa chitetezo chamthupi komanso kupewa zovuta zina za metabolic.

• adyo

adyo wanu Pafupifupi 11% ya ulusi wake umachokera ku inulin, prebiotic yokoma, yopezeka mwachilengedwe yotchedwa fructooligosaccharides (FOS). Zimalepheretsa kukula kwa mabakiteriya omwe amayambitsa matenda.

• anyezi

anyezi10% ya ulusi wake wonse umachokera ku inulin, pomwe fructooligosaccharides ndi pafupifupi 6%. Fructooligosaccharides amalimbitsa matumbo. Zimathandizira kuwotcha mafuta. Zimalimbitsa chitetezo cha mthupi mwa kuwonjezera kupanga nitric oxide m'maselo.

• liki

Ma leeks amachokera ku banja limodzi monga anyezi ndi adyo ndipo amapereka ubwino wathanzi. Muli mpaka 16% ya inulin fiber. Chifukwa cha inulin, masambawa amathandizira mabakiteriya am'matumbo athanzi ndikuwotcha mafuta.

• Katsitsumzukwa

Katsitsumzukwa Ndi imodzi mwazakudya zomwe zili ndi prebiotics. Mulingo wa inulin ndi pafupifupi 100-2 magalamu pa 3 magalamu akutumikira. Katsitsumzukwa kumamera mabakiteriya opindulitsa m'matumbo. Imathandiza kupewa matenda ena a khansa.

• nthochi 

nthochi Lili ndi inulin pang'ono. Nthochi zobiriwira zosapsa zimakhalanso ndi wowuma wosamva, womwe uli ndi zotsatira za prebiotic.

• balere

balereMa gramu 100 a mkungudza ali ndi magalamu 3-8 a beta-glucan. Beta-glucan ndi fiber prebiotic yomwe imathandizira kukula kwa mabakiteriya opindulitsa m'mimba.

• Phala

Chimodzi mwa zakudya zomwe zili ndi prebiotics oatgalimoto. Lili ndi ulusi wambiri wa beta-glucan komanso wowuma wosamva. Beta-glucan yomwe imapezeka mu oats imadyetsa mabakiteriya athanzi am'matumbo. Amachepetsa cholesterol ndikuchepetsa chiopsezo cha khansa.

• Elma

Pectin imapanga pafupifupi 50% ya fiber yonse yomwe ili mu maapulo. pectin mu maapuloLili ndi phindu la prebiotic. Butyrate, mafuta amtundu waufupi, amadyetsa mabakiteriya opindulitsa m'matumbo ndikuchepetsa mabakiteriya oyipa.

• koko

Cocoa ndi gwero labwino kwambiri la flavanols. Cocoa wokhala ndi flavanols ali ndi maubwino amphamvu a prebiotic okhudzana ndi chitukuko cha mabakiteriya athanzi am'matumbo.

• Mbeu za fulakesi

Mbeu za fulakesi Ndi gwero labwino kwambiri la prebiotics. Ulusi wake umalimbikitsa mabakiteriya abwino m'matumbo. Imayendetsa kayendedwe ka matumbo.

• Msuzi wa tirigu

Msuzi wa tirigu Imawonjezera Bifidobacteria yathanzi m'matumbo ndi AXOS CHIKWANGWANI momwe zilili.

• Moss

Moss Ndi chakudya champhamvu kwambiri cha prebiotic. Pafupifupi 50-85% ya fiber imachokera ku ulusi wosungunuka m'madzi. Zimalimbikitsa chitukuko cha mabakiteriya opindulitsa m'matumbo. Zimalepheretsa kukula kwa mabakiteriya omwe amayambitsa matenda. Zimalimbitsa chitetezo cha mthupi komanso zimachepetsa chiopsezo cha khansa ya m'matumbo.

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