Inulin: yintoni, iyintoni kunye nokutya okukuyo

Umxholo

• Yenzelwe ntoni
• Uluhlu lokutya okunotye inulin
• Indlela yokuthatha isongezelelo se-inulin
• Iziphumo ebezingalindelekanga ezinokwenzeka
• Ukungqinelana

I-Inulin luhlobo lwefayibha enyibilikayo enganyibilikiyo, yeklasi ye-fructan, ekhoyo kwezinye ukutya ezinje ngee-anyanisi, igalikhi, ibigock, i-chicory okanye ingqolowa, umzekelo.

Olu hlobo lwe-polysaccharide luthathwa njenge-prebiotic, kuba ibonelela ngezibonelelo ezininzi zempilo, njengokunyusa ukufunxwa kwezimbiwa emathunjini, ikakhulu i-calcium, i-magnesium kunye nentsimbi, kunye nokulawula ukusebenza kwamathumbu, ukuphucula ukuqhina.

Ukongeza ekubeni khona ekutyeni, i-inulin ikwafumaneka njengesongezelelo sesondlo ngohlobo lwe-synthetic prebiotic, enokuthengwa kwiikhemesti okanye kwiivenkile zokutya, kwaye kubalulekile ukuyenza phantsi kolawulo lweengcali zempilo.

Yenzelwe ntoni

Ukusetyenziswa kwe-inulin rhoqo kunokuqinisekisa izibonelelo ezininzi zempilo kwaye, ke, kusebenza oku:

• Thintela ukuqhina, kuba i-inulin yifayibha enyibilikayo engagayekiyo emathunjini, ethanda ukwanda kwevolumu kunye nokuphuculwa kokungqinelana kwezitulo, kunye nokwanda kokuya kwigumbi lokuhlambela;
• Ukugcina iintyatyambo ezinempilo, ngenxa yokuba ifayibha enyibilikayo ayetyiswanga, isebenza njengokutya kweentsholongwane ezilungileyo zesisu kwaye inceda ukugcina ulungelelwaniso lwe-microbiota yamathumbu, ngenxa yoko ithathwa njenge-prebiotic;
• Ukunciphisa amanqanaba e-triglyceride kunye ne-cholesterol, njengoko inulin ifuthe ukutyeba kokutya, ukunciphisa imveliso yegazi. Ukongeza, njengoko sisinyibilikisi esinyibilikayo, ikwalibazisa ukufakwa kwamathumbu emathunjini, kuthintela ukukhula kwesifo sentliziyo;
• Thintela umhlaza wamathumbuKungenxa yokuba i-inulin iyakwazi ukwehla kunye nokulawula ukukhula kweentsholongwane zebhayoloji emathunjini, kunciphisa inani leetyhefu ezivelisiweyo kunye nexesha elihlala linxibelelana namathumbu, liqinisekisa ukuba izilonda zamathumbu ezikhoyo kwikholoni aziguqulwanga kwizinto ezinobungozi;
• Khusela kwaye uphathe i-osteoporosis, kuba ikwenza kube lula ukufunxeka kwe-calcium yangaphakathi emathunjini, kwandisa ukufumaneka kwale minerali esetyenziselwa ukwandisa ukuxinana kwethambo. Ukongeza, izongezo ze-inulin zinceda ukubuyela kwizaphuka ngakumbi kubantu abaneengxaki zamathambo ezinzulu;
• Ukuphucula amajoni omzimbaKuba ikhetha ukukhula kweentsholongwane ezinceda ukomeleza isithinteli-mzimba kunye nokuthintela ukwenzeka rhoqo kwemikhuhlane kunye nomkhuhlane;
• Ukulawula amanqanaba eswekile yegazi, kuba ilibazisa ukufunxwa kweswekile kwinqanaba lamathumbu kwaye, ke ngoko, lukhetho oluhle kakhulu kubantu abanesifo seswekile;
• Thintela ukuvela kwezifo zesisu, ezinje nge-diverticulitis, i-ulcerative colitis, isifo samathumbu esikruqulayo kunye nesifo sikaCrohn, njengoko silawula ukusebenza kwamathumbu, sigcina intsalela yeentlobo zebacteria kwaye senza umsebenzi ochasayo;
• Thanda ukunciphisa umzimbakuba ikhuthaza imvakalelo yokuhlutha kwaye inciphise ukutya. Olunye uphononongo lubonisa ukuba oku kungabangelwa yimpembelelo yale fiber kwi-bacterial flora, evelisa izinto ezithile ezithanda ukulawulwa kwehomoni ezinxulumene nemvakalelo yokuhlutha, njenge-ghrelin kunye ne-GLP-1.

Ukongeza, xa iintyatyambo ziba sempilweni, zivelisa iikhompawundi ezinje nge-fatty chain fatty acids, ethi ezinye izifundo zibonise izibonelelo zokuthintela i-Alzheimer's, isifo sengqondo esixhalabisayo, uxinzelelo, phakathi kwabanye. Obu budlelwane phakathi kwe-microbiota yamathumbu kunye nengqondo okwangoku kufundwa kakhulu, kuba kukho ubungqina obungakumbi nangakumbi obubonisa ukuba kukho ubudlelwane obusondeleyo phakathi kwamathumbu nengqondo.

I-Inulin ikwasetyenziswa kwishishini lokutya ukwenza iswekile kwaye inxenye ithathe indawo yeswekile, inike ukutya ekutyeni, iphucule incasa kwaye ibeke iipropathi zangaphambili.

Uluhlu lokutya okunotye inulin

Okunye ukutya okunotye kwi-inulin, ene-fructans okanye i-fructooligosaccharides ekwakhiweni kwazo, kubandakanya:

Nangona kunjalo, ukuze kuqinisekiswe zonke izibonelelo zemisonto esempilweni yamathumbu kunye neebhaktiriya, ukongeza ekusetyenzisweni kwe-inulin kunye nezinye iifayibha ezineepropathi zeprobiotic, kubalulekile ukufaka iiprobiotic ezinje ngeyogathi, kuba oku kwenza ukuba iintyatyambo zihlale zisempilweni. Yazi okunye ukutya kweprobiotic.

Indlela yokuthatha isongezelelo se-inulin

Ukongezwa kwe-inulin kunokugqitywa ngohlobo lweepowder okanye iifomsile, kwaye inokutya kunye neeprobiotic. Ezi zongezelelo zingathengwa kwezinye iikhemesti, iivenkile zokutya ezempilo okanye iivenkile ezikwi-Intanethi.

Ukuyisebenzisa kwifom yomgubo, kuhlala kucetyiswa ukuba kusetyenziswe icephe eli-1 elingacacanga lesongezelelo kathathu okanye kathathu ngemini, onokuthi usongeze kwisiselo, iyogathi okanye isidlo. Kuyacetyiswa ukuba uqale ngethamo elincinci, elingu-1 ithisipuni, kwaye ngokuthe ngcembe ukonyuka ukunqanda nakuphi na ukungahambi kakuhle kwamathumbu.

Kubalulekile ukudibana neengcali zezempilo ukufumanisa ukuba ithini idosi ekucetyiswa ngayo, njengoko inokwahluka ngokwenjongo yokusebenzisa isongezelelo.

Iziphumo ebezingalindelekanga ezinokwenzeka

Ukusetyenziswa kwe-inulin kunyamezeleka kakuhle, nangona kunjalo kunokubaxhasa ukwanda kweegesi zamathumbu kunye nokuqunjelwa kwabantu abanovakalelo, ngakumbi xa besebenzisa izixa ezikhulu, nakubantu abanesifo esichaphazela isisu. Ngezihlandlo ezinqabileyo, kunokubangela urhudo kunye nentlungu esiswini.

Ukungqinelana

Ukusetyenziswa kwe-inulin ngokutya kukhuselekile kwabasetyhini abakhulelweyo, ukuncancisa abasetyhini kunye nabantwana, nangona kunjalo xa isetyenziswa kwifom yokongeza kubalulekile ukudibana nogqirha ngaphambi kokuqala kokuyisebenzisa.