Yintoni i-Prebiotic, ziziphi iiNzuzo zayo? Ukutya okuqulethe i-Prebiotics

Yintoni i-prebiotic? I-prebiotics yimicu yezityalo ezikhethekileyo ezinceda ukukhula kwebhaktheriya enempilo emathunjini. Ziikhompawundi zefibrous ezingagayekiyo ezophulwa yi-gut microbiota. Oku kwenza inkqubo yokwetyisa isebenze ngcono.

Yintoni iPrebiotic?

I-Prebiotics liqela lokutya elichithwa yi-gut microbiota. Iyondla i-gut microbiota. Izibonelelo ze-prebiotic ziquka ukunciphisa ukutya, ukunciphisa ukuqunjelwa, ukunyusa ukhuseleko kunye nokukhusela impilo yamathambo. Njengokunye ukutya okune-fibrous, i-prebiotics idlula kwindawo ephezulu yendlela yesisu. Ahlala engagaywanga njengoko umzimba womntu ungenako ukuwaqhekeza ngokupheleleyo. Emva kokudlula emathunjini amancinci, afika kwi-colon, apho avundiswa yi-intestinal microflora.

Okunye ukutya kusebenza njenge-prebiotics yendalo. Okunye ukutya okune-prebiotic yingcambu ye-chicory, imifuno ye-dandelion, iiliki kunye negalikhi.

IiNzuzo ze-Prebiotic

• kunciphisa umdla wokutya

Ifayibha inika imvakalelo yokuhlutha. Kuba wetyiswa kancinane. Ukutya ifayibha kunye neecarbohydrates ezintsonkothileyo zithintela umntu ukuba angatyi kakhulu. Ii-prebiotics zibonelela ngokuncipha kwesisindo esiqhelekileyo nesikhuselekileyo kubantu abatyebe kakhulu.

• Iphelisa ukuqhina

I-prebiotics inceda ukulawula ukuhamba kwamathumbu. Ifayibha yonyusa ubunzima besitulo. Ngokuba ukuqhina Iluncedo kubantu abanomdla. Ifayibha igcina amanzi kwaye ithambisa ilindle. Izitulo ezinkulu nezithambileyo zivumela ukuba kudlule lula emathunjini.

• Yomeleza ukhuseleko

Prebiotics iphucula amajoni omzimba. Iiklasi zefayibha eziyinkimbinkimbi ezifana ne-beta-glucan zixhasa amajoni omzimba. 

iifayibha ezifana prebiotics, ukudumba, i-irritable bowel syndromeUkuphelisa izifo ezinjengorhudo, ukuphazamiseka kokuphefumla, ukuphazamiseka kwentliziyo kunye nokwenzakala kwe-epithelial. Ezi carbohydrate ziphucula umsebenzi weeseli ezincedisayo ze-T, i-macrophages, i-neutrophils kunye neeseli ezibulalayo zendalo.

• Ilungele ixhala kunye noxinzelelo

I-prebiotics yandisa ukuveliswa kweebhaktheriya ezilungileyo. Inciphisa iintsholongwane ezimbi ezibangela izifo. I-Prebiotics inefuthe elihle kubantu abanexhala kungakhathaliseki ubudala babo, ngokutsho kophononongo lweempuku. Olu phononongo luchaza ukuba ukutya kwe-prebiotic okanye izongezo zinokuthoba amanqanaba e-cortisol.

• Ugcina impilo yamathambo

Olunye uphononongo lwafumanisa ukuba i-prebiotics yonyusa ukufunxwa kweeminerali emzimbeni, njenge-magnesium, intsimbi kunye ne-calcium. Zonke ezi ziyimfuneko ekugcineni amathambo omelele okanye ukuthintela i-osteoporosis.

Imiphumo emibi ye-Prebiotic

I-Prebiotics ineempembelelo ezimbalwa ezibi xa kuthelekiswa neprobiotics. Ezi ziphumo zilandelayo zinokuthi zenzeke kungekhona ngenxa yokutya ukutya kwe-prebiotic, kodwa ngenxa yokuthatha izongezo ze-prebiotic. Ubukhali buxhomekeke kwithamo kwaye iyahluka ukusuka kumntu ukuya kumntu. Ezi ziphumo bezingalindelekanga zilandelayo zinokwenzeka ngenxa yokusetyenziswa kwe-prebiotics:

• Ukudumba
• Intlungu zesisu
• Urhudo (kuphela kwiidosi ezinkulu)
• i-reflux ye-gastroesophageal
• Hypersensitivity (i-allergies / irhashalala)

Ukutya okuqulethe i-Prebiotics

I-Prebiotics yimicu engakwazi ukugaywa ngumzimba wethu kodwa inokunceda ukukhula kweebhaktheriya ezilungileyo emathunjini ethu. Ngenxa yokuba imizimba yethu ayigatyi le micu yezityalo, iya kwindawo esezantsi yokwetyisa ukuze ibe ngumthombo wokutya webhaktheriya esempilweni emathunjini ethu. Ukutya okuqulethe i-prebiotics enenzuzo kumzimba wethu zilandelayo;

• Idandelion

Idandelion Ngenye yokutya okuqulethe i-prebiotics. I-100 grams ye-dandelion eluhlaza iqulethe i-4 grams yefiber. Inxalenye ephezulu yale fiber iqulethe inulin.

I-inulin fiber kwi-dandelion eluhlaza iyanciphisa ukuqunjelwa. Yandisa ibhaktheriya enenzuzo emathunjini. Yomeleza amajoni omzimba. I-Dandelion nayo ine-diuretic, anti-inflammatory, antioxidant, anti-cancer kunye nemiphumo yokunciphisa i-cholesterol.

• Izambane eliswiti

I-100 grams ye-artichoke yaseYerusalem ibonelela malunga ne-2 grams yefiber yokutya. I-76% yezi ziphuma kwi-inulin. I-artichoke yaseYerusalem yonyusa inani leebhaktheriya ezincedo kwikholoni. Ukongeza, inceda ukuqinisa amajoni omzimba kunye nokuthintela ukuphazamiseka okuthile kwe-metabolic.

• igalikhi

ikonofile yakho Ngokumalunga ne-11% yomxholo wefiber uvela kwi-inulin, i-prebiotic emnandi, eyenzeka ngokwemvelo ebizwa ngokuba yi-fructooligosaccharides (FOS). Ithintela ukukhula kweebhaktheriya ezibangela izifo.

• anyanisi

anyanisiI-10% ye-fiber content iyonke ivela kwi-inulin, ngelixa i-fructooligosaccharides ijikeleze i-6%. I-Fructooligosaccharides yomeleza i-intestinal flora. Inceda ukutshisa amanqatha. Yomeleza amajoni omzimba ngokwandisa imveliso ye-nitric oxide kwiiseli.

• leek

Iilekese zivela kwintsapho efanayo kunye ne-anyanisi kunye negalikhi kwaye zinika izibonelelo zempilo ezifanayo. Iqulethe ukuya kwi-16% ye-inulin fiber. Ngombulelo kumxholo wayo we-inulin, le mifuno iphucula ibhaktheriya yamathumbu enempilo kwaye inceda ukutshisa amanqatha.

• I-asparagus

I-asparagus Ngenye yokutya okuqulethe i-prebiotics. Umxholo we-Inulin ujikeleze i-100-2 grams nge-3 grams ekhonzayo. I-Asparagus ikhula ibhaktheriya enenzuzo emathunjini. Idlala indima ekuthinteleni eminye imihlaza.

• bananas 

bananas Iqukethe inani elincinci le-inulin. Iibhanana eziluhlaza ezingekavuthwa nazo zizityebi kwisitashi esinganyangekiyo, esineziphumo ze-prebiotic.

• ibhali

ibhaliI-100-gram yokusebenzela imisedare iqulethe i-3-8 grams ye-beta-glucan. I-Beta-glucan yi-fiber ye-prebiotic ekhuthaza ukukhula kweebhaktheriya ezincedo kwindlela yokugaya.

• Oat

Enye yokutya equkethe i-prebiotics oatilori. Iqulethe inani elikhulu le-beta-glucan fiber kunye nestatshi esixhathisayo. I-beta-glucan efumaneka kwi-oats yondla iintsholongwane ezisempilweni zamathumbu. Yehlisa i-cholesterol kwaye inciphisa umngcipheko womhlaza.

• Elma

I-Pectin yenza malunga ne-50% ye-fiber content ye-apile. pectin kwii-apileIneenzuzo ze-prebiotic. I-Butyrate, i-acid-chain fatty acid, yondla iintsholongwane eziluncedo emathunjini kwaye inciphisa iibhaktheriya eziyingozi.

• kakhokho

I-cocoa ngumthombo obalaseleyo we-flavanols. I-cocoa equlethe i-flavanols ineenzuzo ezinamandla ze-prebiotic ezinxulumene nophuhliso lweebhaktheriya eziphilileyo zamathumbu.

• Iimbewu zeflax

Iimbewu zeflax Ngumthombo obalaseleyo we-prebiotics. Ifiber yayo ikhuthaza iibhaktheriya ezisempilweni zamathumbu. Ilawula ukuhamba kwamathumbu.

• Ingqolowa yengqolowa

Ingqolowa yengqolowa Ukwandisa i-Bifidobacteria enempilo emathunjini kunye ne-AXOS fiber kumxholo wayo.

• Moss

Moss Kukutya kwe-prebiotic enamandla kakhulu. Malunga ne-50-85% yomxholo wefayibha ivela kwifiber enyibilikayo emanzini. Ikhuthaza ukuphuhliswa kweebhaktheriya eziluncedo zamathumbu. Ithintela ukukhula kweebhaktheriya ezibangela izifo. Iqinisa umsebenzi wokuzivikela kunye nokunciphisa umngcipheko womhlaza wekoloni.

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