Kudya kwakaringana kwakakosha kuti urambe uine hutano hwakanaka, uye chikafu fibhari chinoita basa rakakosha mukuzadzisa chiitiko ichi. Fiber rudzi rwemakaradzo akawanikwa mune zvikafu zvakavakirwa zvidyarwa semichero, miriwo, zviyo zvese, uye zviyo. Izvo zvinozivikanwa nekuchengeta iyo yekugaya system ine hutano, ichirova mafambiro ehudzi, uye kudzikisa njodzi yekukudziridza chirwere chisingaperi senge chirwere chemoyo uye chirwere cheshuga. Kunyangwe kukosha kwayo, vanhu vazhinji havatore mafuta akakwana mune yavo yezuva nezuva.
Chinangwa cheiyi nhaurirano ndechekuenzanisa maviri akasiyana ekudya mafambiro,Inulin, uyepea fiber, kubatsira vanhu vakasarudza kuzivisa nezve iyo fiber yakanakira izvo zvavanoda zvekudya. Munyaya ino, isu tichaongorora zvivakwa zvehutano, zvinobatsirwa nehutano, uye zvinokanganisa kugaya uye hutano hwehupfu uye pea fiber. Nokunzwisisa misiyano uye kufanana pakati pemachira maviri aya, vaverengi vanozowana ruzivo rwakakosha kuti vabatise muzvikafu zvavo zvinobudirira.
A. Tsanangudzo uye zvinyorwa zve Inulin
Inulin rudzi rwechinyakare fiber iyo inowanikwa mune dzakasiyana-siyana zvidyarwa, kunyanya mumidzi kana rhizomes. Midzi yechipikiri ipfuma yeiyo Inulin, asi inogona kuwanikwa mune zvekudya senge mabhanana, hanyanisi, hanyanisi, asparagus, uye Jerusarema artichokes. Inulin haizogeze mumudumbu madiki uye panzvimbo pese inopfuura kuColon, kwainoita sechiriko, ichikurudzira kukura kwebhakitiriya inobatsira mugutu.
B. Nutritional Properties uye Hutano Kubatsira kweInulin
Inulin ine zvivakwa zvinoverengeka zvinovaka zvinhu zvinoita kuti ive yakakosha yekudya kwekudya. Iyo yakaderera mumakarati uye ine zvidiki zvinokonzeresa ropa nziyo dzeropa, uchiita kuti ive yakakodzera sarudzo kune avo vanogadzirisa huremu hwavo uye vanhu vane chirwere cheshuga. Semunhu artiniotic fiber, Inulin anobatsira kuchengetedza hutano hwehutachiona hweguta, izvo zvakakosha kuti uya hwehutano hwemuviri. Pamusoro pezvo, Inulin yave yakabatana neyakagadziridzwa hutano hwekutora, kunyanya kumaminersi kunge calcium uye magnesium.
C. Digestive uye Gut Hutano Kubatsira Inulin Intake
Iko kunwa kweInulin kwakabatana neye akati wandei kugaya uye hutachiwana hutano. Iyo inosimudzira nguva dzose matumbo ekufambisa uye kuderedza kupaza nekuwedzera kwekuwedzera frequency uye kupfava kusimba. Inulin anobatsirawo kuderedza njodzi yekoroni yekumanikidza kukura kwebhakitiriya anobatsira, ayo anodzivisa kukura kwehutachiona hunokuvadza hunogona kukonzera kuzvimba uye chirwere.
A. Kunzwisisa kuumbwa uye zvinyorwa zve pea fiber
Pea Fiber rudzi rwechinzvimbo fiber inotorwa kubva pamapundu, uye inozivikanwa neyakaomesesa fiber yezvinyorwa uye zvidiki carbohydrate uye zviyero zvemafuta. Inowanikwa kubva kuHulls yePEAS panguva yekugadziriswa kweeas yezvigadzirwa zvekudya. Nekuda kwehunhu hwayo hwakasarudzika, pea fiber inowedzera yakawanda kune chitsiko, inofambisa yakajairwa matumbo ekufamba uye kubatsira muhutano hwekugaya. Uyezve, pea fiber iri gluten-yemahara, ichiita kuti ive yakakodzera kune vamwe vanhu vane shungu dzekunzwa kana chirwere che celiac.
B. Kukosha kwehutano uye hutano hwehutano hwepea fiber
Pea Fiber akapfuma mune zvekudya fiber, kunyanya insoluble fiber, inobatsira kune izvo zvinogoneka hutano. Iyo inotsigira hutano hwehunyanzvi nekusimudzira nguva dzose matumbo ekufamba uye kudzivirira kupunzika. Pamusoro pezvo, iyo yakakwira fiber zvirimo muPea fiber inogona kubatsira kutonga cholesterol mazinga, nekudaro kuderedza njodzi yechirwere chemoyo. Zvakare, pea fiber ine yakaderera glycement index, zvichireva kuti ine chekuita negezi shuga shuga, ichiita kuti ive yakakodzera kune vanhu vane chirwere cheshuga.
C. Kufananidza iyo yekugaya uye gut hutano hutano hwepea fiber
Zvakafanana naItulin, pea fiber inopa kugaya uye gwara hutano hutano. Inobatsira kuchengetedza muganho wenguva dzose uye AIDS mukudzivirira kwekunetseka kwegastrointestines kwakadai sekutsiva. Pea Filber anobatsirawo mukuchengetedza hutano hwehutachiona hwehutachiona hwehutachiona hwehutachiona hwehutachiona hunobatsira kuti huve nehutano hwehutano uye hushamwari hwehutano.
A. Yakatyisa zvemukati zvemukati uye fiber kuumbwa kweInulin uye pea fiber
Inulin uye pea fiber inosiyana mune yavo yehutano hwemukati uye fiber kuumbwa, iyo inokanganisa maitiro avo pahutano nekudya kwekudya. INULIN ndeye spuber fiber yakamiswa kunyanya yePolymers Polymers, nepo Pea Fiber insolubles fiber iyo inopa huwandu kune chigaro. Rudzi rwese rwemabaya anopa zvakanaka zvinobatsira uye zvinogona kuve zvakakodzera kune vamwe vanhu vane chaiyo yekudya uye zvido.
B. Kufungisisa kwezvinhu zvakasiyana zvekudya uye zvido
Kana uchisarudza pakati peInulin uye pea fiber, zvakakosha kuti ufunge nezvechimwe chinhu chinodiwa uye zvido. Kune vanhu vanovavarira kubata uremu hwavo, Inulin inogona kunge ichisarudzwa nekuda kweiyo yakaderera-calorie uye yakaderera glycemic index. Kune rimwe divi, vanhu vachitsvaga kuvandudza huwandu hwehukama uye kudzivirira kuunganidzwa kunogona kuwana pea fiber kuti ibatsire nekuda kwekunetseka kwemukati uye kugona-kurovedza muviri.
C. Kukanganisa pane uremu manejimendi uye manejimendi eropa
Vese Inulin uye Pea Fiber vane mukana wekukanganisa uremu manejimendi uye huwandu hwemawere. Inulin's low calorie uye yakaderera glycemics index inoita kuti ive yakanaka sarudzo yehuremu uye yekudzora magetsi ekusimudzira mamiriro ezvinhu anobatsira kune iyo basa remuviri uye mutemo werema.
A. Factors yekufunga kana ichisanganisira Inulin kana pea fiber mune yako yekudya
Paunenge uchisanganisira Inulin kana pea fiber mune yako yekudya, pane zvinhu zvinoverengeka zvekufunga nezvazvo, kusanganisira izvo zvega zvekudya, zvinangwa zvehutano, uye chero mamiriro ezvinhu aripo kana metabolic. Izvo zvakakosha kuti ubvunze hutano hwehutano kana hwekudya kunyoreswa kuti uzive iyo yakakodzera fiber sarudzo inoenderana nehutano hwehutano.
B. Mazano anoshanda ekubatanidza izvi zvipfeko zvekudya mukudya kwezuva nezuva
Kubatanidza Inulin kana pea fiber mumazuva ese chikafu chinogona kuitwa kuburikidza nezvakawanda zvekudya zvinyorwa uye zvigadzirwa. Zvekubatanidza, kubatanidza chikafu kunge midzi yekiriory, hanyanisi, uye garlic kuva mapepa zvinogona kupa sosi yemasikirwo esulin. Nenzira imwe chete, pea fiber inogona kuwedzerwa kune yakabikwa zvinhu, masoera, kana soups kuti uwedzere fiber zvemukati zvekudya.
C. Pfupiso yeiyo yakakosha kufunga kwekusarudza iyo chaiyo fiber kune imwe nzira yekudya
Mukupfupikisa, sarudzo pakati peInulin uye pea fiber inofanira kuve yakavakirwa pane imwe nzira yekudya, zvinangwa zvehutano, uye zvido zvekudya. Inulin inogona kuve yakakodzera kune vanhu vakatarisa kuti vatore uremu uye neropa shuga, nepo piber fiber inogona kuve inosarudzwa nekukurudzira huwandu hwehuturu uye kugaya hutano.
Mukupedzisa, ese arilin uye pea fiber inopa zvinhu zvakasarudzika zvehutano uye hutano hutano hunogona kukwanisa kudya zvine mwero. Inulin inopa rubatsiro rwepamberi uye rinotsigira uremu maneja uye kugadzirwa kweropa, nepo pea fiber Aids mukukurudzira hutano hwehutano uye kuchera nguva dzose.
Izvo zvakakosha kuti utaure zvekudya zvechikafu chekudya zvine ruzivo uye zvine ruzivo, uchifunga zvakanakira zvakashata zveFiber zvinyorwa uye kuti vangasangana sei nehutano hwehutano uye zvido zvehutano.
Pakupedzisira, kunzwisisa kwekudya kwekudya kwediwekuti paunosarudza iyo yakakodzera fiber yehutano hwakanaka uye hutano. Nekufunga nezvezvakarukwa zvehutano hutano uye kubvunza nezvinangwa zvehutano, vanhu vamwe nevamwe vanogona kuita sarudzo dzevazivikanwa kuti vawedzere kuunganidza inulin kana pea fiber mune yavo yekudya.
Mukupfupikisa, sarudzo pakati peInulin uye pea fiber zvinoenderana nezvinodiwa zveumwe neumwe, zvinangwa zvehutano, uye zvido zvekudya. Zvese zviputi zvine zvivakwa zvavo zvakasarudzika uye zvinobatsira zvehutano, uye kunzwisisa izvi zvakasiyana kunokosha kuti uite sarudzo ine ruzivo. Kunyangwe ichingori isingabati isingabatsiri Nekufunga nezvezvinhu zvakasiyana-siyana uye kutsvaga nhungamiro yehunyanzvi, vanhu vanogona kunyatsobatanidza Inulin kana pea fiber mukudya kwavo kwehutano uye hutano.
Mareferensi:
1. Harris, L., possermiers, S., van gunganderachter, C., vermeiren, J., rabt, S., & augigien, L. (20 (20 (& augigien, L. (20 (20 (20) Vakuru, L. (20 (20 Iyo nyama yenguruve yeNguruve yeNew Web Link: ResearchGate
2. Ramnani, P., Costable, A., Bustillo, A., uye Gibson, GR (2010). Iyo yakasarudzika, mapofu-mapofu, crossover kudzidza kwemhedzisiro ye oliofchetose pane gastric kusundwa kwevanhu vane hutano. Web Link: Cambridge University Press
3. Dehghan, P., Gargari, BP, Jafar-abadi, ma, & aliasgharzadeh, A. (2014). Inulin inodzora kuzvimba uye metabolic endotoxemia muvakadzi vane mhando 2 chirwere cheshuga mellitus: yakatarwa-yakadzorwa-clinticled clinical kiriniki. Webhu Link: SpringLink
4.Bosser, D., Van Looo, J., Franck, A. (2006). Inulin neOliofvectose seurasitiki mukudzivirira kwehutachiona hwehutachiona uye chirwere. Webhu Link: Sciencedencect
5. Wong, JM, de Souza, R., Kendall, CW, EMAM, A., & JENKINS, DJ (2006). Hutano hweColioni: Fermentation uye pfupi pfupi keteni mafuta acids. BHUKU RINONZI: NEMAHARA Ongororo Gastroenterology & Hepatology
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