Ukudla Okungu-19 Okuhamba Phambili Kwama-Prebiotic Okufanele Ukudla

-Delile

• 1. Umsuka weChicory
• 2. Dandelion Imifino
• 3. IJerusalem Artichoke
• 4. Garlic
• 5. Anyanisi
• 6. Ama-leek
• 7. I-Asparagus
• 8. Ubhanana
• 9. Ibhali
• 10. Oats
• 11. Ama-apula
• 12. Umsuka weKonjac
• 13. Ukhokho
• 14. Umsuka weBurdock
• 15. Amafilakisi
• 16. Umsuka we-Yacon
• 17. Umsuka weJicama
• 18. Igatsha Likakolweni
• 19. Izimila zolwandle
• Ama-prebiotic abaluleke kakhulu

Ama-prebiotic izinhlobo zezinhlayiya zokudla ezondla amabhaktheriya anobungane esiswini sakho.

Lokhu kusiza amabhaktheriya esiswini ukukhiqiza izakhi zamaseli akho ekholoni futhi kuholele ohlelweni lokugaya okunempilo ().

Ezinye zalezi zakhi zomzimba zifaka phakathi-chain chain fatty acids njenge-butyrate, i-acetate ne-propionate ().

Lawa mafutha acid angangena futhi egazini futhi athuthukise impilo ye-metabolic ().

Noma kunjalo, prei-biotic akufanele ididaniswe ne proama-biotics. Ukuze uthole okwengeziwe, funda le ndatshana echaza umehluko.

Nakhu ukudla kwe-prebiotic eyi-19 okunempilo.

1. Umsuka weChicory

Izimpande zeChicory zithandwa kakhulu ukunambitheka okufana nekhofi. Futhi kungumthombo omuhle wama-prebiotic.

Cishe ama-47% we-fiber yempande ye-chicory avela ku-prebiotic fiber inulin.

I-inulin esempandeni ye-chicory yondla ama-gut gut, ithuthukise ukugaya futhi isize ukuqeda ukuqunjelwa (,).

Kungasiza futhi ukukhulisa ukukhiqizwa kwe-bile, okuthuthukisa ukugaya amafutha ().

Ngokwengeziwe, impande ye-chicory iphezulu kumakhemikhali e-antioxidant avikela isibindi emonakalweni we-oxidative ().

Izimpande ze-chicory zivame ukusetshenziselwa ukufaka ikhofi ngaphandle kwe-caffeine. I-inulin fiber yayo ithuthukisa amathumbu amabhaktheriya, inciphisa ukuqunjelwa futhi isiza ukwehlisa amafutha.

2. Dandelion Imifino

Imifino yedandelion ingasetshenziswa kumasaladi futhi iwumthombo omuhle we-fiber.

Ziqukethe ama-4 amagremu we-fiber nge-100-gram ngayinye. Ingxenye ephezulu yale fiber ivela ku-inulin (7).

I-fiber ye-inulin emifino ye-dandelion inciphisa ukuqunjelwa, yandisa amabhaktheriya anobungane esiswini futhi ikhulisa amasosha omzimba ().

Imifino ye-Dandelion nayo yaziwa ngemiphumela yayo yokwelapha isisu, anti-inflammatory, antioxidant, anti-cancer kanye ne-cholesterol-ehlisa imiphumela (,,,).

Imifino ye-Dandelion iyindawo enhle ecebile ye-fiber yemifino esaladini lakho. Bandisa amabhaktheriya anobungane esiswini sakho, banciphisa ukuqunjelwa futhi bathuthukise amasosha akho omzimba.

3. IJerusalem Artichoke

I-artichoke yaseJerusalema, eyaziwa nangokuthi "i-apple yomhlaba," inezinzuzo ezinkulu zezempilo.

Inikeza ngamagremu ama-2 efayibha yokudla ngamagremu ayi-100, ama-76% ayo avela ku-inulin (13).

Ama-artichokes aseJerusalema akhonjisiwe ukuthi akhulisa amabhaktheriya anobungani kukholoni kangcono kakhulu kunezimpande ze-chicory ().

Ngokwengeziwe, zisiza ukuqinisa amasosha omzimba nokuvimbela ukuphazamiseka okuthile komzimba (,).

I-artichoke yaseJerusalema nayo iphakeme nge-thiamine ne-potassium. Lokhu kungasiza uhlelo lwakho lwezinzwa futhi kukhuthaze ukusebenza kahle kwemisipha (13).

I-artichoke yaseJerusalema ingadliwa iphekiwe noma iluhlaza. Kuyasiza ukukhulisa amasosha akho omzimba nokuvikela isifo se-metabolic.

4. Garlic

I-Garlic iyikhambi elihlwabusayo elimangalisayo elixhunyaniswe nezinzuzo ezahlukahlukene zezempilo.

Cishe u-11% wokuqukethwe kwe-fiber ka-garlic kuvela ku-inulin naku-6% kusuka ku-prebiotic emnandi, eyenzeka ngokwemvelo ebizwa ngokuthi i-fructooligosaccharides (FOS).

I-Garlic isebenza njenge-prebiotic ngokukhuthaza ukukhula kokuzuzisa I-Bifidobacteria emathunjini. Iphinde ivimbele amagciwane akhuthaza izifo ukuthi angakhuli (17).

Ukukhishwa kukagalikhi kungasebenza ekunciphiseni ubungozi besifo senhliziyo, futhi kukhombisile imiphumela ye-antioxidant, anti-cancer kanye nemithi elwa namagciwane. Kungaba nezinzuzo ngokulwa nesifuba somoya (, 19,).

I-Garlic inikeza ukunambitheka okukhulu ekudleni kwakho futhi ikunikeze ngezinzuzo ze-prebiotic. Kuboniswe ukuthi kusiza ukukhuthaza amabhaktheriya amahle futhi kuvimbele amagciwane ayingozi ekukhuleni.

5. Anyanisi

U-anyanisi uyimifino emnandi kakhulu futhi eguquguqukayo exhunyaniswe nezinzuzo ezahlukahlukene zezempilo.

Ifana nogalikhi, ama-inulin enza i-10% yengqikithi yenqwaba yokuqukethwe kuka-anyanisi, kuyilapho i-FOS yakha cishe u-6% (, 22).

I-FOS iqinisa i-gut flora, isiza ngokuwohloka kwamafutha futhi ikhulise amasosha omzimba ngokwandisa ukukhiqizwa kwe-nitric oxide kumaseli (,,).

U-anyanisi ucebile futhi nge-flavonoid quercetin, enikeza u-anyanisi izakhiwo ezibulala amagciwane nezidakamizwa.

Ngaphezu kwalokho, u-anyanisi unezakhi zokulwa namagciwane futhi angahlinzeka ngenzuzo yesistimu yenhliziyo (,).

Anyanisi acebile nge-inulin ne-FOS, engasiza ukukhulisa amasosha akho omzimba, inikeze uphethiloli wamathumbu amabacteria akho futhi ithuthukise ukugaya.

6. Ama-leek

Ama-leek avela emndenini ofanayo no-anyanisi nogalikhi, futhi anikela ngezinzuzo ezifanayo zezempilo.

Ama-leek aqukethe kuze kufike ku-16% inulin fiber (22).

Ngenxa yokuqukethwe kwe-inulin, ama-leek akhuthaza ama-gut gut anempilo futhi asize ekuwohlokeni kwamafutha ().

Ama-leek nawo aphezulu kuma-flavonoid, asekela impendulo yomzimba wakho ekucindezelekeni kwe-oxidative ().

Ngaphezu kwalokho, amalikhi aqukethe inani eliphakeme levithamini K. Ukunikezwa kwe-100-gram kunikeza cishe ama-52% we-RDI, enikeza izinzuzo zenhliziyo namathambo (27).

Ama-leek avame ukusetshenziselwa ukupheka ukunambitheka kwawo okuhlukile. Ziphezulu ku-prebiotic inulin fiber kanye novithamini K.

7. I-Asparagus

I-Asparagus iyimifino ethandwayo futhi ingumthombo omkhulu wama-prebiotic.

Okuqukethwe kwe-inulin kungaba cishe ngama-2-3 amagremu nge-100-gram ngayinye (i-3.5-oz) esebenza.

I-Asparagus ikhonjisiwe ukuthi ithuthukisa amabhaktheriya anobungane esiswini futhi ixhunyaniswe nokuvinjelwa komdlavuza othile ().

Inhlanganisela ye-fiber kanye ne-antioxidants ku-asparagus nayo ibonakala inikela ngezinzuzo zokulwa nokuvuvukala ().

I-100-gram (3.5-oz) yokuphakelwa kwe-asparagus nayo iqukethe cishe amagremu ama-2 wamaprotheni.

I-Asparagus iyimifino yasentwasahlobo ecebile nge-prebiotic fiber kanye nama-antioxidants. Ikhuthaza amabhaktheriya amathumbu anempilo futhi ingasiza ekuvikeleni eminye imidlavuza.

8. Ubhanana

Ubhanana uthandwa kakhulu. Bacebile ngamavithamini, amaminerali kanye nefayibha.

Ubhanana uqukethe amanani amancane we-inulin.

Ubhanana ongavuthiwe (oluhlaza) nawo aphezulu ngesitashi esimelana nakho, esinemiphumela yama-prebiotic.

I-fiber ye-prebiotic ebhanana ikhonjisiwe ukuthi ikhulisa ama-bacteria anempilo futhi inciphise ukuqunjelwa (,,).

Ubhanana ucebile nge-fiber. Zinhle futhi ekukhuthazeni ama-gut gut anempilo nokunciphisa ukuqunjelwa.

9. Ibhali

Ibhali luhlamvu lwamabele oluthandwayo futhi lusetshenziselwa ukwenza ubhiya. Iqukethe u-3-8 amagremu we-beta-glucan nge-100-gram ngayinye.

I-Beta-glucan iyi-fibre yama-prebiotic ekhuthaza ukukhula kwamagciwane anobungani emkhakheni wokugaya ukudla (, 33,).

I-beta-glucan ebhali ibuye yaboniswa ukwehlisa inani eliphelele ne-LDL cholesterol, futhi ingasiza futhi ukwehlisa amazinga kashukela egazini (,,,).

Ngaphezu kwalokho, ibhali licebile ngeselenium. Lokhu kusiza ngomsebenzi wegilo, kunikeza izinzuzo ze-antioxidant futhi kukhulise amasosha omzimba (39, 40).

Ibhali liphezulu ku-beta-glucan fiber, ekhuthaza amabhaktheriya anempilo emathunjini. Kubukeka sengathi yehlisa ne-cholesterol namazinga kashukela egazini.

10. Oats

Ama-oats aphelele angukudla okusanhlamvu okunempilo kakhulu okunenzuzo yama-prebiotic. Ziqukethe inani elikhulu le-beta-glucan fiber, kanye nesitashi esithile esingazweli.

I-beta-glucan evela kuma-oats ixhunyaniswe namabhaktheriya amathumbu anempilo, i-cholesterol ephansi ye-LDL, ukulawula ushukela okungcono kwegazi kanye nokwehlisa ingozi yomdlavuza (,,,,).

Ngaphezu kwalokho, kukhonjisiwe ukwehlisa ukugaya nokusiza ekulawuleni ukudla (,).

Ama-oats futhi anikela ngokuvikela i-antioxidant kanye ne-anti-inflammatory ngenxa yokuqukethwe kwawo kwe-phenolic acid (,).

Ama-oats aphelele awuhlamvu olucebe nge-beta-glucan fiber. Bandisa amabhaktheriya amathumbu anempilo, bathuthukisa ukulawula ushukela egazini futhi bangehlisa nengozi yomdlavuza.

11. Ama-apula

Ama-apula ayisithelo esimnandi. I-Pectin ilinganiselwa cishe ku-50% wokuqukethwe okuphelele kwe-apple.

I-pectin ema-apula inezinzuzo ze-prebiotic. Yandisa i-butyrate, i-fatty chain fatty eyondla amabacteria esiswini futhi inciphise inani lamagciwane ayingozi (,).

Ama-apula nawo aphezulu kuma-antioxidants e-polyphenol.

Kuhlanganisiwe, ama-polyphenols kanye ne-pectin kuxhunyaniswe nempilo yokugaya ukudla ethuthukisiwe kanye ne-fat metabolism, amazinga anciphile we-LDL cholesterol kanye nengozi encishisiwe yomdlavuza ohlukahlukene (,,,,).

Ama-apula anezakhi zokulwa nokulwa nokuvuvukala (,,).

Ama-apula acebile nge-pectin fiber. UPectin ukhuthaza ama-gut gut anempilo futhi usiza ukunciphisa amabhaktheriya ayingozi. Kuyasiza futhi ukwehlisa i-cholesterol nokunciphisa ingozi yomdlavuza.

12. Umsuka weKonjac

Impande yeKonjac, eyaziwa nangokuthi indlovu yam, iyisifo sofuba esivame ukusetshenziswa njengesengezo sokudla sezinzuzo zaso zezempilo.

Le tuber iqukethe i-40% yeglucomannan fiber, ifayibha yokudla ebonakalayo.

IKonjac glucomannan ikhuthaza ukukhula kwamagciwane anobungani kukholoni, iqeda ukuqunjelwa futhi ithuthukise amasosha akho omzimba (,).

IGlucomannan nayo ikhonjisiwe yokwehlisa i-cholesterol egazini nokusiza ekwehliseni isisindo, ngenkathi ithuthukisa imetabolism ye-carbohydrate (,,).

Ungayidla ngendlela yokudla okwenziwe ngempande ye-konjac, njengama-noodle e-shirataki. Ungathatha futhi izithasiselo ze-glucomannan.

I-fiber yeglucomannan etholakala empandeni ye-konjac isiza ukukhuthaza amabhaktheriya anobungani, yehlisa ukuqunjelwa, ikhulise amasosha omzimba, yehlise i-cholesterol egazini futhi isize ekwehliseni isisindo.

13. Ukhokho

Ubhontshisi kakhokho umnandi futhi unempilo kakhulu.

Ukonakala kukabhontshisi we-cocoa kukholoni kukhiqiza i-nitric oxide, enomphumela omuhle ohlelweni lwe-cardiovascular system ().

Ukhokho futhi ungumthombo omuhle kakhulu wama-flavanols.

I-cocoa equkethe i-Flavanol inezinzuzo ezinamandla ze-prebiotic ezihlotshaniswa nokukhula kwamagciwane anempilo emathunjini. Futhi kunezinzuzo zenhliziyo (,,,).

Ukhokho ungukudla okumnandi kwama-prebiotic. Inama-flavanols akhulisa ama-gut gut anempilo, i-cholesterol ephansi futhi ithuthukise impilo yenhliziyo.

14. Umsuka weBurdock

Impande yeBurdock isetshenziswa kakhulu eJapan futhi inezinzuzo eziqinisekisiwe zezempilo.

Iqukethe cishe u-4 amagremu wefayibha nge-100-gram ngayinye (i-3.5-oz) esebenza, futhi iningi lalokhu livela ku-inulin ne-FOS.

I-Inulin ne-FOS kusuka ezimpandeni ze-burdock zinezici ze-prebiotic ezingavimbela ukukhula kwamagciwane ayingozi emathunjini, zikhuthaze ukunyakaza kwamathumbu futhi zithuthukise ukusebenza komzimba ().

Izimpande zeBurdock zinezindawo zokwehlisa ushukela egazini (i-anti-inflammatory, ne-anti-inflammatory) (,,,).

Izimpande zeBurdock zisetshenziswa kakhulu eJapan. Kukhonjisiwe ukuthi kukhuthaza ukunyakaza kwamathumbu okunempilo, kuvimbela ukwakheka kwamagciwane ayingozi kukholoni futhi kukhulise amasosha omzimba.

15. Amafilakisi

Ama-flaxseeds anempilo emangalisayo. Futhi zingumthombo omuhle wama-prebiotic.

Okuqukethwe yi-fiber yama-flaxseeds kungu-20-40% we-fiber encibilikayo evela ezinsinini ze-mucilage naku-60-80% we-fiber engenakunyibilika kusuka ku-cellulose ne-lignin.

I-fiber eku-flaxseeds ithuthukisa ama-gut gut anempilo, ikhuthaza ukunyakaza kwamathumbu njalo futhi yehlisa inani lamafutha okudla owagayayo futhi uwamunce (,).

Ngenxa yokuqukethwe yi-phenolic antioxidants, ama-flaxseeds nawo anezinto ezilwa nomdlavuza kanye ne-antioxidant futhi asiza ukulawula amazinga kashukela egazini (,).

I-fiber eku-flaxseeds ikhuthaza ukunyakaza kwamathumbu njalo, yehlisa i-cholesterol ye-LDL futhi yehlise inani lamafutha owagayayo futhi uwamunce.

16. Umsuka we-Yacon

Impande ye-Yacon ifana kakhulu namazambane futhi icebile ku-fiber. Inothile ikakhulukazi kuma-prebiotic fructooligosaccharides (FOS) kanye ne-inulin.

I-inulin ese-yacon ikhonjisiwe ukuthi ithuthukisa ama-gut gut, inciphise ukuqunjelwa, ithuthukise amasosha omzimba, ithuthukise ukumuncwa kwamaminerali futhi ilawule amafutha egazi (,,).

I-Yacon iqukethe namakhemikhali e-phenolic ayinika izakhiwo ze-antioxidant (,).

Impande ye-Yacon icebile nge-inulin ne-FOS. Kuhle ukukhuthaza impilo yokugaya ukudla, ukuthuthukisa ukumuncwa kwamaminerali, ukukhulisa amasosha akho omzimba nokulawula amafutha egazi.

17. Umsuka weJicama

Izimpande zeJicama ziphansi kwamakhalori futhi zinofibre omkhulu, kufaka phakathi i-prebiotic fiber inulin.

Impande yeJicama isiza ukuthuthukisa impilo yokugaya ukudla, ithuthukise ukuzwela kwe-insulin namazinga kashukela egazi aphansi (,).

Ngokwengeziwe, inovithamini C ophakeme, ovuselela amasosha omzimba ukulwa nezifo ().

Lesi sitshalo sinikeza nokulinganisela okuhle kakhulu kwawo wonke ama-amino acid () abalulekile.

Izimpande zeJicama ziphansi kwamakhalori, kepha zinothe nge-inulin. Ingakhuphula amabhaktheriya akho esiswini, ikhuthaze ukulawula ushukela okungcono futhi ihlinzeke ngokuvikela i-antioxidant.

18. Igatsha Likakolweni

Ukolweni bran ungqimba olungaphandle lwenhlamvu kakolweni ephelele. Ingumthombo omuhle kakhulu wama-prebiotic.

Futhi iqukethe uhlobo olukhethekile lwefayibha elenziwe ngama-arabinoxylan oligosaccharides (AXOS).

I-fiber ye-AXOS imele cishe u-64-69% wokuqukethwe kocingo lwe-bran bran.

I-AXOS fiber kusuka kukolweni bran ikhonjisiwe ukukhulisa impilo I-Bifidobacteria emathunjini (,,).

Isigaxa sikakolweni sibuye sakhonjiswa ukunciphisa izinkinga zokugaya ukudla okufana nokuqumba, ukuqina kanye nobuhlungu besisu (,).

Izinhlamvu ezicebile ku-AXOS zibuye zibe nemiphumela yokulwa nomdlavuza (,).

Ukolweni we-Wheat ucebile ku-AXOS, uhlobo lwe-fiber olukhonjisiwe ukuthi lukhulisa amabhaktheriya emathunjini anempilo futhi linciphise nezinkinga zokugaya ukudla.

19. Izimila zolwandle

Izilwandle zasolwandle (ulwelwe lwasolwandle) kuyaqabukela kudliwe. Kodwa-ke, kungukudla okunamandla kakhulu kwama-prebiotic.

Cishe u-50-85% wokuqukethwe kwe-fiber yolwandle lwasolwandle kuvela ku-fiber encibilikiswa ngamanzi (, 93).

Imiphumela ye-prebiotic yezimila zasolwandle iye yafundwa ezilwaneni kepha hhayi kubantu.

Yize kunjalo, lezi zifundo zikhombisile ukuthi izimila zasolwandle zingahlinzeka ngezinzuzo eziningi ezinempilo.

Zingakhulisa ukukhula kwamagciwane anesisu esiswini, zivimbele ukukhula kwamagciwane abangela izifo, zithuthukise ukusebenza kwamasosha omzimba futhi zinciphise ingozi yomdlavuza wekoloni ().

Ama-seaweed acebile nama-antioxidants axhumene nokuvinjelwa kokuhlaselwa yinhliziyo nokushaywa yimivimbo ().

Ama-seaweed angumthombo omuhle we-fiber prebiotic. Ingakhuphula inani lamabhaktheriya anobungane, ivimbe ukukhula kwamagciwane ayingozi futhi ithuthukise ukusebenza komzimba.

Ama-prebiotic abaluleke kakhulu

Ukudla kwama-prebiotic kuphezulu ezinhlotsheni ezikhethekile ze-fiber esekela impilo yokugaya ukudla.

Zikhuthaza ukwanda kwama-bacteria anobungane emathunjini, zisize ngezinkinga ezahlukahlukene zokugaya ukudla futhi zithuthukise amasosha omzimba wakho.

Ukudla kwama-prebiotic nakho kukhonjisiwe ukuthuthukisa impilo ye-metabolic futhi kusize nokuvikela izifo ezithile.

Kodwa-ke, okunye okuqukethwe kwe-fiber kulokhu kudla kungashintshwa ngesikhathi sokupheka, ngakho-ke zama ukukudla kungaphekiwe kunokupheka.

Zenzele wena kanye namagciwane akho esiswini ngokudla okuningi kwalokhu kudla kwama-prebiotic.