Ukutya okungama-19 okuQhelekileyo okuQhelekileyo okuFanele ukuTya

Umxholo

• 1. Ingcambu yeChicory
• 2. Imifuno yedandelion
• 3. IArchichoke yaseYerusalem
• 4. Igalikhi
• 5. Itswele
• 6. Iitswele
• 7. Iasparagus
• 8. Iibhanana
• 9. Irhasi
• 10. Oats
• 11. Iiapile
• 12. Ingcambu yeKonjac
• 13. Icocoa
• 14. Ingcambu yeBurdock
• 15. Iiflekisi
• 16. Ingcambu yeYacon
• 17. Ingcambu yeJicama
• 18. Isebe lengqolowa
• 19. Ingca yolwandle
• Ii-prebiotic zibaluleke kakhulu

Ii-prebiotic ziindidi zefayibha yokutya ezondla iintsholongwane ezinobungane emathunjini akho.

Oku kunceda amathumbu ebacteria avelise izondlo kwiiseli zakho zekholoni kwaye kukhokelele kwinkqubo yokugaya ukutya okunempilo ().

Ezinye zezi zinongo zibandakanya i-fatty chain fatty acids ezinjenge butyrate, acetate kunye ne propionate ().

Ezi fatty acids zinokufakwa kwigazi kwaye ziphucule impilo ye-metabolic ().

Nangona kunjalo, ngaphambilii-biotic akufuneki ibhidaniswe nayo proizinto eziphilayo. Ngakumbi, funda eli nqaku licacisa umahluko.

Nazi izinto ezili-19 zokutya okusempilweni.

1. Ingcambu yeChicory

Ingcambu yeChicory ithandwa kakhulu kukungcamla kwayo okufana nekofu. Ikwangumthombo omkhulu wee-prebiotic.

Phantse i-47% yefayibha yengcambu ye-chicory ivela kwi-prebiotic fiber inulin.

I-inulin kwingcambu ye-chicory yondla i-gut gut bacteria, iphucula ukwetyisa kwaye inceda ukukhulula ukuqunjelwa (,).

Inokukunceda ukwandisa imveliso ye-bile, ephucula ukwetyiswa kwamanqatha ().

Ukongeza, ingcambu ye-chicory iphezulu kwimixube ye-antioxidant ekhusela isibindi kumonakalo we-oxidative ().

Ingcambu yeChicory ihlala isetyenziswa njengokutshintsha ikofu ngaphandle kwe-caffeine. Ifayibha yayo ye-inulin ikhuthaza ukubola kwentsholongwane, inciphise ukuqhina kwaye incede ekuqobeni amafutha.

2. Imifuno yedandelion

Imifuno yeDandelion ingasetyenziswa kwiisaladi kwaye ingumthombo omkhulu wefayibha.

Ziqulathe iigrama ezi-4 zefayibha nge-gram nganye eyi-100. Inxalenye ephezulu yale fiber ivela kwi-inulin (7).

Ifayibha ye-inulin kwimifuno ye-dandelion iyanciphisa ukuqunjelwa, yonyuse iibacteria emathunjini kwaye inyuse amajoni omzimba ().

Imifuno yeDandelion ikwabizwa ngokuba yintsholongwane, ichiza ngokuchasene nokudumba, i-antioxidant, anti-cancer kunye ne-cholesterol-yehlisa iziphumo (,,,).

Imifuno yeDandelion yindawo enkulu ecebileyo yefayibha kwimifuno kwisaladi yakho. Bonyusa iintsholongwane ezinobungane emathunjini akho, banciphise ukuqunjelwa kwaye bonyuse amajoni akho omzimba.

3. IArchichoke yaseYerusalem

I-artichoke yase Yerusalem, ekwabizwa ngokuba yi "apile yomhlaba," inezibonelelo zempilo.

Inika malunga ne-2 gram yefayibha yokutya nge-100 yeigram, i-76% yayo ivela kwi-inulin (13).

IJerusalem artichokes ibonakalisile ukuba inyusa ibacteria enobuhlobo kwikholoni nangcono kuneengcambu zechicory ().

Ukongeza, ziyanceda ukomeleza amajoni omzimba kunye nokuthintela ukuphazamiseka okuthile (,).

I-artichoke yaseJerusalem iphezulu kwi-thiamine kunye ne-potassium. Oku kunokunceda inkqubo yakho yeemvakalelo kunye nokukhuthaza ukusebenza kakuhle kwemisipha (13).

IJerusalem artichoke ingatyiwa iphekiwe okanye ikrwada. Inceda ukukhulisa amajoni akho omzimba kunye nokuthintela isifo se-metabolic.

4. Igalikhi

Iigalikhi sisityalo esinencasa ngokumangalisayo esiqhagamshelene nezibonelelo zezempilo ezahlukeneyo.

Phantse i-11% yomxholo wefayibha wegalikhi uvela kwi-inulin kunye ne-6% kwiswiti, eyenzeka ngokwendalo ebizwa ngokuba yi-fructooligosaccharides (FOS).

I-Garlic isebenza njenge-prebiotic ngokukhuthaza ukukhula kwezibonelelo IBifidobacteria emathunjini. Ikwanqanda ukuthintela izifo ukuba zikhule (17).

Ukukhutshwa kwegalikhi kungasebenza ekunciphiseni umngcipheko wesifo sentliziyo, kwaye kubonise i-antioxidant, anti-cancer kunye neziphumo ze-antimicrobial. Inokuba nezibonelelo ngokuchasene nesifuba (19,).

Igalikhi inika incasa enkulu kukutya kwakho kwaye ikubonelele ngezibonelelo ezilungiselelwe kwangaphambili. Kubonakalisiwe ukunceda ukukhuthaza iibhaktheriya ezilungileyo kunye nokukhusela iibhaktheriya eziyingozi ekukhuleni.

5. Itswele

Itswele yimifuno emnandi kakhulu kwaye ibhetyebhetye enxulunyaniswe nezibonelelo zezempilo ezahlukeneyo.

Ifana negalikhi, ii-akhawunti ze-inulin ze-10% yomxholo wefayibha itswele, ngelixa i-FOS yenza malunga ne-6% (, 22).

I-FOS yomeleza i-gut flora, inceda ekuqhekekeni kwamafutha kwaye yonyuse amajoni omzimba ngokwandisa imveliso ye-nitric oxide kwiiseli (,,).

Amatswele atyebile kwi-flavonoid quercetin, enika itswele i-antioxidant kunye ne-anticancer.

Ngapha koko, amatswele aneepropathi zintsholongwane kwaye anokubonelela ngezibonelelo zenkqubo yeentliziyo (,).

I-anyanisi ityebile kwi-inulin kunye ne-FOS, enokunceda ukukhulisa amajoni akho omzimba, ukubonelela ngamafutha kwintsholongwane yakho kunye nokuphucula ukwetyisa.

6. Iitswele

Iitswele zivela kusapho olunye kunye netswele negalikhi, kwaye zibonelela ngezibonelelo ezifanayo zempilo.

Iieek ziqulethe ukuya kuthi ga kwi-16% ye-inulin fiber (22).

Enkosi kumxholo we-inulin, iiliki zikhuthaza ukubola kweebhaktiriya ezisempilweni kunye noncedo ekonakaleni kwamafutha ().

Iieek nazo ziphezulu kwii-flavonoids, ezixhasa impendulo yomzimba wakho kuxinzelelo lwe-oxidative ().

Ngapha koko, iilike ziqulathe isixa esiphakamileyo sevithamini K. Ukuhanjiswa kwe-100-gram kubonelela malunga ne-52% ye-RDI, ebonelela ngezibonelelo zentliziyo kunye namathambo (27).

Iieek zihlala zisetyenziselwa ukupheka incasa yazo eyahlukileyo. Ziphezulu kwi-prebiotic inulin fiber kunye nevithamin K.

7. Iasparagus

I-Asparagus yimifuno eyaziwayo kunye nomnye umthombo omkhulu wee-prebiotic.

Umxholo we-inulin unokuba malunga ne-2-3 yeegram nge-100-gram (3.5-oz) esebenza.

I-Asparagus ibonakalisile ukuba ikhuthaza ibacteria enobuhlobo emathunjini kwaye inxulunyaniswe nothintelo lomhlaza othile).

Indibaniselwano yefayibha kunye ne-antioxidants kwi-asparagus ikwabonakala ngathi inikezela ngezibonelelo ezichasene nokudumba ().

Iigramu ezili-100 (i-3.5-oz) yokukhonza i-asparagus iqulethe malunga ne-2 gram yeprotheni.

I-Asparagus yimifuno yasentwasahlobo etyebileyo kwi-fiber prebiotic kunye ne-antioxidants. Ikhuthaza ukubola kwebhakteria esempilweni kwaye inokunceda ukukhusela umhlaza othile.

8. Iibhanana

Iibhanana zithandwa kakhulu. Zizityebi kwiivithamini, iiminerali kunye nefayibha.

Iibhanana ziqulathe isixa esincinci se-inulin.

Iibhanana ezingavuthwanga (eziluhlaza) nazo ziphezulu kwisitatshi esinganyangekiyo, nesineziphumo ze-prebiotic.

Ifayibha ye-prebiotic ebhanana ibonakalisile ukonyusa amathumbu asempilweni kunye nokunciphisa ukubola (,,).

Iibhanana zityebile ngefayibha. Zintle kakhulu ekukhuthazeni i-gut gut esempilweni kunye nokunciphisa ukubhloka.

9. Irhasi

Irhasi yingqolowa edumileyo kwaye isetyenziselwa ukwenza ibhiya. Iqulethe i-3 - 8 yeigremu ze-beta-glucan nge-gram nganye eyi-100.

I-Beta-glucan yifayibha prebiotic ekhuthaza ukukhula kweentsholongwane ezinobungane kwindawo yokugaya (, 33,).

I-beta-glucan kwirhasi ikwabonakalisiwe ukuthoba i-cholesterol iyonke kunye ne-LDL, kwaye inokunceda nasekunciphiseni amanqanaba eswekile yegazi (,,,).

Ngapha koko, irhasi ityebile kwi-selenium. Oku kunceda umsebenzi we-thyroid, ukubonelela ngeenzuzo ze-antioxidant kunye nokunyusa amajoni omzimba (39, 40).

Irhasi iphezulu kwi-beta-glucan fiber, ekhuthaza ibacteria esempilweni emathunjini. Kwakhona kubonakala ngathi kunciphisa i-cholesterol kunye namazinga eswekile esegazini.

10. Oats

I-oats iyonke ingqolowa esempilweni kakhulu enezibonelelo ze-prebiotic. Ziqulathe izixa ezikhulu zefayibha ye-beta-glucan, kunye nesitatshi esithile esinganyangekiyo.

I-Beta-glucan evela kwi-oats inxulunyaniswe ne-bacteria esempilweni, i-cholesterol esezantsi ye-LDL, ulawulo lweswekile egazini kunye nokunciphisa umngcipheko womhlaza (,,,,).

Ngapha koko, kubonisiwe ukucotha ukutya kunye nokunceda ekulawuleni ukutya (,).

I-Oats ikwabonelela ngokhuseleko lwe-antioxidant kunye ne-anti-inflammatory ngenxa yomxholo we-phenolic acid (,).

I-oats iyonke ityebile kwi-beta-glucan fiber. Bonyusa i-gut gut enempilo, baphucule ukulawulwa kweswekile yegazi kwaye banokunciphisa umngcipheko womhlaza.

11. Iiapile

Iiapile sisiqhamo esimnandi. I-Pectin i-akhawunti malunga ne-50% yomxholo we-apula we-fiber.

I-pectin kwi-apile inezibonelelo ze-prebiotic. Iyonyusa i-butyrate, i-asidi ye-asidi enamafutha amancinci eyondla i-gut yamabacteria kwaye inciphise inani leebacteria eziyingozi (,).

Iiapile nazo ziphezulu kwii-polyphenol antioxidants.

Idityanisiwe, iipolyphenols kunye ne-pectin zidityaniswe ekuphuculeni impilo yokugaya ukutya kunye nokutya okunamafutha, ukunciphisa amanqanaba e-cholesterol ye-LDL kunye nomngcipheko omncinci wee-cancer ezahlukeneyo,,,,,).

Ii-apile nazo zineempawu zokulwa ne-antioxidant kunye ne-anti-inflammatory (,,).

Ii-apile zityebile kwifiber fiber. I-Pectin ikhuthaza ukubola kwentsholongwane kwaye inceda ukunciphisa iintsholongwane eziyingozi. Ikwanceda ukunciphisa i-cholesterol kunye nokunciphisa umngcipheko womhlaza.

12. Ingcambu yeKonjac

Ingcambu ye-Konjac, ekwabizwa ngokuba yi-elephant yam, sisifo se-tuber esisoloko sisetyenziswa njengesongezo sokutya kwizibonelelo zempilo.

Le tuber iqulethe i-40% yeglucomannan fiber, ifibre yokutya ebonakalayo.

I-Konjac glucomannan ikhuthaza ukukhula kweentsholongwane ezinobungane kwikholoni, ikhulula ukuqhina kwaye inyuse amajoni akho omzimba (,).

I-Glucomannan ikwabonakalisiwe ukunciphisa i-cholesterol yegazi kunye noncedo lokwehla kobunzima, ngelixa iphucula i-carbohydrate metabolism (,,).

Ungayisebenzisa ngohlobo lokutya okwenziwe ngengcambu ye-konjac, enje nge-shirataki noodles. Unokuthatha izongezo ze-glucomannan.

Ifayibha yeglucomannan efumaneka kwingcambu ye-konjac inceda ukukhuthaza iibacteria ezinobungane, kunciphisa ukuqhina, kukonyusa amajoni omzimba, kwehlise icholesterol egazini kwaye incede ekunciphiseni umzimba.

13. Icocoa

Iimbotyi zecocoa zimnandi kwaye zisempilweni kakhulu.

Ukophuka kweembotyi zecocoa kwikholoni kuvelisa i-nitric oxide, eneziphumo ezincedo kwinkqubo yentliziyo ().

I-cocoa ikwangumthombo obalaseleyo we-flavanols.

I-cocoa equkethe i-Flavanol inezibonelelo ezinamandla ze-prebiotic ezinxulunyaniswa nokukhula kwempilo yebacteria. Kukwanazo nezibonelelo zentliziyo (,,,).

I-cocoa kukutya okumnandi kwangaphambili. Iqulethe iiflavanol ezonyusa amathumbu asempilweni, i-cholesterol esezantsi kunye nokuphucula impilo yentliziyo.

14. Ingcambu yeBurdock

Ingcambu yeBurdock isetyenziswa kakhulu eJapan kwaye ibonakalise izibonelelo zempilo.

Iqukethe malunga ne-4 gram yefayibha nge-100-gram nganye (i-3.5-oz) isebenza, kwaye uninzi lwayo luvela kwi-inulin nakwi-FOS.

I-Inulin kunye ne-FOS evela kwingcambu ye-burdock baneempawu ze-prebiotic ezinokuthintela ukukhula kweentsholongwane eziyingozi emathunjini, ukukhuthaza ukuhamba kwamathumbu kunye nokuphucula ukusebenza komzimba ().

Ingcambu yeBurdock ikwanazo ne-antioxidant, anti-inflammatory kunye neswekile esehla kwiipropathi (,,,).

Ingcambu yeBurdock isetyenziswa kakhulu eJapan. Kubonakalisiwe ukukhuthaza ukuhamba kwamathumbu asempilweni, kuthintela ukwenziwa kweentsholongwane eziyingozi kwikholoni kunye nokunyusa amajoni omzimba.

15. Iiflekisi

Iiflekisi zinempilo ngendlela emangalisayo. Ikwangumthombo omkhulu wee-prebiotic.

Umxholo wefayibha weeflakisi zi-20-40% ifayibha enyibilikayo evela kwiintsini ze-mucilage kunye ne-60-80% yefayibha engenakunyibilika kwiselulosi kunye ne-lignin.

Ifayibha ekwiiflekisi ikhuthaza ukubola kweebhaktiriya ezisempilweni, ikhuthaza ukuhamba kwamathumbu rhoqo kwaye inciphise inani lokutya okunamafutha owetyisayo kunye nokufunxa (,).

Ngenxa yomxholo wayo we-phenolic antioxidants, i-flaxseeds nayo ine-anti-cancer kunye ne-antioxidant iipropathi kwaye inceda ukulawula amanqanaba eswekile yegazi (,).

Ifayibha ekwiiflakisi ikhuthaza ukuhamba kwamathumbu rhoqo, yehlisa i-cholesterol ye-LDL kwaye inciphise inani lamafutha owagingayo kwaye uwafunge.

16. Ingcambu yeYacon

Ingcambu yeYacon ifana kakhulu neebhatata kwaye ityebile kwifayibha. Ityebile ngokukodwa kwi-prebiotic fructooligosaccharides (FOS) kunye ne-inulin.

I-inulin kwi-yacon ibonakalisiwe ukuphucula i-gut gut bacteria, ukunciphisa ukuqunjelwa, ukuphucula amajoni omzimba, ukuphucula ukufakwa kwamaminerali kunye nokulawulwa kwamafutha egazi (,,).

I-Yacon iqulethe ii-phenolic compounds eziyinika iipropathi zokulwa ne-antioxidant (,).

Ingcambu ye-Yacon ityebile kwi-inulin nakwi-FOS. Kuhle kakhulu ekukhuthazeni impilo yokugaya ukutya, ukuphucula ukufunxwa kwezimbiwa, ukuphucula amajoni akho omzimba kunye nokulawula amafutha egazi.

17. Ingcambu yeJicama

Ingcambu yeJicama iphantsi kweekhalori kunye nefayibha ephezulu, kubandakanya ne-prebiotic fiber inulin.

Ingcambu yeJicama inceda ukuphucula impilo yokugaya ukutya, yonyuse ubuntununtunu be-insulin kunye namanqanaba eswekile esezantsi (,).

Ukongeza, iphezulu kwi-vitamin C, evuselela amajoni omzimba ukulwa izifo ().

Esi sityalo sikwabonelela ngolungelelwano olugqwesileyo lwazo zonke ii-amino acid ().

Ingcambu yeJicama iphantsi kweekhalori, kodwa isityebi kwi-inulin.Inokuphucula i-gut gut bacteria, ikhuthaze ulawulo lweswekile yegazi kunye nokubonelela ngokhuseleko kwi-antioxidant.

18. Isebe lengqolowa

Ingqolowa ingqolowa ngumaleko ongaphandle wengqolowa ogcweleyo. Ngumthombo obalaseleyo wee-prebiotic.

Iqulethe uhlobo olukhethekileyo lwefayibha eyenziwe nge-arabinoxylan oligosaccharides (AXOS).

Ifayibha ye-AXOS imele malunga ne-64-69% yomxholo wengqolowa yengqolowa.

Ifayibha ye-AXOS evela kwingqolowa yengqolowa ibonakalisiwe ukukhulisa impilo IBifidobacteria emathunjini (,,).

Ingqolowa yeengqolowa ikwabonakalisiwe ukunciphisa iingxaki zokugaya ukutya ezinjengokugabha, ukubamba kunye nentlungu esiswini (,).

Iinkozo ezityebileyo kwi-AXOS zikwanazo ne-antioxidant kunye ne-anti-cancer effects (,).

Ingqolowa yengqolowa ityebile kwi-AXOS, uhlobo lwefayibha ebonakaliswe ukuba yonyusa amathumbu enempilo kwaye inciphise iingxaki zokwetyisa.

19. Ingca yolwandle

I-Seaweed (i-algae algae) ayidla ngokutya. Nangona kunjalo, kukutya okunamandla kakhulu.

Phantse i-50-85% yemixholo yefayibha yaselwandle ivela kwifayibha enamanzi enyibilikayo (, 93).

Iziphumo ze-prebiotic yolwandle zaselwandle ziye zafundwa kwizilwanyana kodwa hayi ebantwini.

Nangona kunjalo, ezi zifundo zibonise ukuba ulwandle olunokubonelela ngezibonelelo ezininzi ezisempilweni.

Banokuphucula ukukhula kweentsholongwane ezinobungozi, ukukhusela ukukhula kweentsholongwane ezibangela izifo, ukukhulisa ukusebenza komzimba kunye nokunciphisa umngcipheko womhlaza wekolon ().

I-Seaweed ikwacebile kwii-antioxidants ezinxulunyaniswe nokuthintela ukuhlaselwa yintliziyo kunye nemivumbo ().

I-Seaweed ngumthombo omkhulu we-fiber prebiotic. Inokonyusa inani leebacteria ezinobuhlobo, ibhloka ukukhula kweentsholongwane eziyingozi kunye nokwenza ngcono ukusebenza komzimba.

Ii-prebiotic zibaluleke kakhulu

Ukutya oku-prebiotic kuphezulu kwiindidi ezizodwa zefayibha exhasa impilo yokugaya ukutya.

Banyusa ukwanda kweentsholongwane ezinobungane emathunjini, ukunceda kwiingxaki ezahlukeneyo zokwetyisa kunye nokunyusa amajoni akho omzimba.

Ukutya kwangaphambili kubonakalisiwe ukuphucula impilo ye-metabolic kwaye kunceda nokuthintela izifo ezithile.

Nangona kunjalo, ezinye zeziqulatho zefayibha zoku kutya zinokutshintshwa ngexesha lokupheka, ke zama ukuzisebenzisa ziluhlaza kunokuba ziphekwe.

Zenzele wena kunye ne-gut gut bacteria ngokutya ukutya okuninzi kokutya kwangaphambili.