Chii chinonzi Prebiotic, Ndezvipi Zvakanakira? Zvokudya Zvine Prebiotics

Chii chinonzi prebiotic? Prebiotics inokosha yemiti fiber inobatsira kukura mabhakitiriya ane hutano mumatumbo. Iwo indigestible fibrous makomisheni ayo akaputswa ne gut microbiota. Izvi zvinoita kuti digestive system ishande zvirinani.

Chii chinonzi Prebiotic?

Prebiotics iboka rezvokudya rinoputsika negut microbiota. Inodyisa gut microbiota. Prebiotic mabhenefiti anosanganisira kuderedza kudya, kubvisa kuvimbiswa, kuwedzera kusadzivirirwa uye kuchengetedza hutano hwemapfupa. Kungofanana nezvimwe zvekudya zvine fibrous, prebiotics inopfuura nepamusoro pechikamu chedumbu. Dzinoramba dzisina kugayiwa sezvo muviri wemunhu usingakwanise kudzipwanya zvizere. Mushure mekupfuura nemudumbu mudiki, vanosvika mucolon, kwavanoviriswa neiyo intestinal microflora.

Zvimwe zvekudya zvinoshanda seakasikwa prebiotics. Zvimwe zvekudya zvine prebiotic zvine chicory mudzi, dandelion greens, leeks uye gariki.

Prebiotic Benefits

• kunoderedza kudya

Fiber inopa kunzwa kwekuguta. Nokuti inogayiwa zvishoma nezvishoma. Kudya faibha nemakabhohaidhiretsi akaomarara kunodzivirira munhu kudyisa. Prebiotics inopa nguva dzose uye yakachengeteka kurasikirwa uremu muvanhu vakafuta.

• Inobvisa kuvimbiswa

Prebiotics inobatsira kudzora mafambiro ematumbo. Fiber inowedzera uremu hwechigaro. Nokuti kupatira Inobatsira kune vanhu vanokwezvwa. Fiber inochengeta mvura uye inopfavisa chituru. Zvituru zvakakura uye zvakapfava zvinobvumira kupinda nyore nemuura.

• Inosimbisa kudzivirirwa

Prebiotics inovandudza immune system. Complex fiber makirasi akadai beta-glucan anotsigira immune system. 

fiber dzakadai se prebiotics, kuzvimba, irritable bowel syndromeInobvisa zvirwere zvakadai semanyoka, zvirwere zvekufema, zvirwere zvemwoyo uye epithelial kukuvara. Aya makabhohaidhiretsi anovandudza kushanda kweT mubatsiri masero, macrophages, neutrophils uye masero anouraya chaiwo.

• Zvakanaka pakufunganya uye kushushikana

Prebiotics inowedzera kugadzirwa kwebhakitiriya yakanaka. Inoderedza mabhakitiriya akaipa anokonzera zvirwere. Prebiotics ine mhedzisiro yakanaka kune vanhu vane kuzvidya moyo zvisinei nezera ravo, maererano neongororo yemakonzo. Ichi chidzidzo chinoti prebiotic chikafu kana ma supplements anogona kuderedza cortisol mazinga.

• Inochengetedza hutano hwemapfupa

Imwe ongororo yakawana kuti prebiotics inowedzera kutorwa kwemaminerari mumuviri, senge magnesium, iron, uye calcium. Zvose izvi zvakakosha pakuchengetedza mapfupa akasimba kana kudzivirira osteoporosis.

Prebiotic Side Effects

Prebiotics ine mhedzisiro shoma kana ichienzaniswa neprobiotics. Izvi zvinotevera zvinogona kuitika kwete nekuda kwekudya prebiotic chikafu, asi semugumisiro wekutora prebiotic supplements. Kuomarara kunoenderana nedosi uye kunosiyana kubva kumunhu kuenda kumunhu. Zvinotevera mhedzisiro zvinogona kuitika nekuda kwekushandiswa kwe prebiotics:

• Kuzvimba
• Marwadzo emudumbu
• Diarrhea (chete muhuwandu hwakakura)
• gastroesophageal reflux
• Hypersensitivity (allergies / rash)

Zvokudya Zvine Prebiotics

Prebiotics mafiber asingagoni kugayiwa nemuviri wedu asi anogona kubatsira kukura kwebhakitiriya rakanaka mumatumbo edu. Nekuti miviri yedu haigaye mafiibhi aya ezvirimwa, anoenda kune yakaderera kugaya turakiti kuti ive sosi yechikafu yehutachiona hune hutano huri mumatumbu edu. Zvokudya zvine prebiotics zvinobatsira muviri wedu ndezvinotevera;

• Dandelion

Dandelion Icho chimwe chezvokudya zvine prebiotics. 100 magiramu edandelion magidhi ane 4 gramu efiber. Chikamu chakakwirira cheiyi fiber chine inulin.

Iyo inulin fiber mudandelion greens inoderedza kuvimbiswa. Inowedzera mabhakitiriya anobatsira mumatumbo. Inosimbisa immune system. Dandelion inewo diuretic, anti-inflammatory, antioxidant, anti-cancer uye cholesterol-kuderedza migumisiro.

• Mbambaira

100 magiramu eJerusarema artichoke inopa anenge 2 magiramu ezvokudya fiber. 76% yeiyi inobva kune inulin. Jerusalem artichoke inowedzera nhamba yebhakitiriya inobatsira mukoloni. Uye zvakare, inobatsira kusimbisa immune system uye kudzivirira mamwe metabolic kusagadzikana.

• hadiyo

garlic yako Inenge 11% yefiber yemukati inobva ku inulin, inotapira, inowanzoitika prebiotic inonzi fructooligosaccharides (FOS). Inodzivirira kukura kwebhakitiriya inokonzera zvirwere.

• nehanyanisi

nehanyanisi10% yehuwandu hwefiber yemukati inobva ku inulin, nepo fructooligosaccharides iri kutenderera 6%. Fructooligosaccharides inosimbisa maruva emukati. Inobatsira kupisa mafuta. Inosimbisa immune system nekuwedzera kugadzirwa kwenitric oxide mumasero.

• leek

Maekisi anobva kumhuri imwechete nehanyanisi negariki uye anopa hutano hwakafanana. Iine inosvika 16% inulin fiber. Nekuda kweiyo inulin yemukati, iyi muriwo inovandudza hutano hwemabhakitiriya uye inobatsira kupisa mafuta.

• Asparagus

Asparagus Icho chimwe chezvokudya zvine prebiotics. Inulin yemukati inotenderedza 100-2 magiramu pa3 gramu inoshumira. Asparagus inokura mabhakitiriya anobatsira mumatumbo. Inoita basa mukudzivirira mamwe magomarara.

• mabhanana 

mabhanana Iine hushoma hwe inulin. Mabhanana akasvibira asina kuibva anewo akapfuma mune isingachinji starch, ine prebiotic mhedzisiro.

• bhari

bhari100-giramu yemusidhari ine 3-8 magiramu e beta-glucan. Beta-glucan is prebiotic fiber inokurudzira kukura kwebhakitiriya inobatsira mugumbo rekudya.

• Oat

Chimwe chezvokudya zvine prebiotics oatrori. Iine huwandu hukuru hwe beta-glucan fiber uye inodzivirira starch. Iyo beta-glucan inowanikwa muoats inopa hutano hwehuturu hwehutachiona. Inoderedza cholesterol uye inoderedza njodzi yekenza.

• maapuro

Pectin inogadzira inenge 50% yefiber yehuwandu hwemaapuro. pectin mumaapuroIine prebiotic mabhenefiti. Butyrate, short-chain fatty acid, inodyisa mabhakitiriya anobatsira emudumbu uye inoderedza mabhakitiriya anokuvadza.

• Kakao

Kocoa ndiyo yakanakisa sosi ye flavanols. Kocoa ine flavanols ine simba prebiotic mabhenefiti ane chekuita nekuvandudzwa kwehutano hwematumbo mabhakitiriya.

• Mbeu yeflakisi

Mbeu yeflakisi Ndiyo yakanakisa sosi ye prebiotics. Fiber yaro inosimudzira hutano hwematumbo mabhakitiriya. Inogadzirisa kufamba kwe bowel.

• Gorosi bran

Gorosi bran Inowedzera hutano Bifidobacteria mumatumbo neAXOS fiber mune zvayo.

• Moss

Moss Icho chikafu chine simba kwazvo che prebiotic. Inenge 50-85% yefiber content inobva mumvura-soluble fiber. Inokurudzira kukura kweanobatsira gut bacteria. Inodzivirira kukura kwebhakitiriya inokonzera zvirwere. Inosimbisa immune system uye inoderedza njodzi yekenza yekoloni.

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