Kudya kwakadzikama kwakakosha pakuchengetedza hutano hwakanaka, uye fiber yekudya inoita basa rakakosha mukuwana iyi chiyero.Fiber imhando yemakhahydrates inowanikwa muzvirimwa-based foods semichero, miriwo, zviyo zvakakwana, uye nyemba.Iyo inozivikanwa nekuchengetedza hurongwa hwekugayira hutano, kudzora mafambiro, uye kuderedza njodzi yekuva nezvirwere zvisingaperi sechirwere chemoyo neshuga.Pasinei nekukosha kwayo, vanhu vazhinji havadyi fiber yakakwana mukudya kwavo kwezuva nezuva.
Chinangwa chenhaurirano iyi kuenzanisa mafibhi maviri akasiyana ekudya,inulin,uyepea fiber, kubatsira vanhu kuita sarudzo vaine ruzivo rwekuti ndeupi fiber inonyatsokodzera zvavanoda pakudya.Muchinyorwa chino, isu tichaongorora zvinovaka muviri, hutano hunobatsira, uye nemhedzisiro pakugaya uye ura hutano hwe inulin uye pea fiber.Nekunzwisisa mutsauko uye kufanana pakati pemafibhi maviri aya, vaverengi vanowana ruzivo rwakakosha mukuabatanidza mukudya kwavo zvakanyanya.
A. Tsanangudzo uye kunobva inulin
Inulin imhando ye soluble fiber inowanikwa mumhando dzakasiyana dzezvirimwa, kunyanya mumidzi kana rhizomes.Chicory mudzi inopfuma yakawanda ye inulin, asi inogonawo kuwanikwa mune zvekudya zvakaita semabhanana, hanyanisi, gariki, asparagus, uye Jerusalem artichokes.Inulin haina kugayiwa mudumbu diki uye panzvimbo pacho inopfuura kune colon, iyo inoshanda senge prebiotic, ichikurudzira kukura kweanobatsira mabhakitiriya mumatumbo.
B. Nutritional properties uye hutano hunobatsira hwe inulin
Inulin ine zvinoverengeka zvinovaka muviri zvinoita kuti ive yakakosha kuwedzera kune chikafu.Iyo yakaderera mumakoriyori uye ine zvishoma zvinokanganisa mazinga eshuga yeropa, zvichiita kuti ive sarudzo yakakodzera kune avo vanobata huremu hwavo uye vanhu vane chirwere cheshuga.Se prebiotic fiber, inulin inobatsira kuchengetedza hutano hwehutachiona hwehutachiona, hwakakosha pakugaya uye immune system hutano.Pamusoro pezvo, inulin yave ichibatanidzwa nekuvandudzwa kwekudya kwekudya, kunyanya kune zvicherwa zvakaita secalcium uye magnesium.
C. Digestive uye gut hutano hunobatsira hwekutora inulin
Kushandiswa kwe inulin kwakabatanidzwa kune akati wandei kugaya uye gut hutano hutano.Inosimudzira kufamba kwemukati nguva dzose uye inoderedza kuvimbiswa nekuwedzera stool frequency uye kupfavisa stool kusagadzikana.Inulin inobatsirawo kuderedza njodzi yekenza yekoloni nekusimudzira kukura kwebhakitiriya inobatsira, iyo inodzivirira kukura kwebhakitiriya inokuvadza inogona kukonzera kuzvimba uye chirwere.
A. Kunzwisisa kuumbwa uye kunobva pea fiber
Pea fiber imhando yeinsoluble fiber inotorwa kubva mupizi, uye inozivikanwa neiyo yakakwira fiber yemukati uye shoma carbohydrate uye mafuta emukati.Inowanikwa kubva kune hulls peas panguva yekugadzirisa peas yezvigadzirwa zvekudya.Nekuda kwekusanyungudika kwayo, pea fiber inowedzera kuwanda kune chituru, inofambisa kufamba kwese kwekugara uye kubatsira mukugaya hutano.Uyezve, pea fiber haina gluten-isina, zvichiita kuti ive yakakodzera kune vanhu vane gluten sensitivities kana chirwere chechiliac.
B. Nutritional value uye hutano hunobatsira hwepizi fiber
Pea fiber yakapfuma mukudya fiber, kunyanya insoluble fiber, iyo inobatsira kune inogona kubatsira hutano.Inotsigira hutano hwematumbu nekusimudzira kufamba kwemukati nguva dzose uye kudzivirira kuvimbiswa.Pamusoro pezvo, iyo yakakwira fiber mupea fiber inogona kubatsira kubata cholesterol mazinga, nekudaro kuderedza njodzi yechirwere chemoyo.Uyezve, pea fiber ine yakaderera glycemic index, zvichireva kuti ine diki mhedzisiro pamazinga eshuga yeropa, zvichiita kuti ive yakakodzera kune vanhu vane chirwere cheshuga.
C. Kuenzanisa kugaya uye ura hunobatsira hutano hwepizi fiber
Zvakafanana ne inulin, pea fiber inopa kugaya uye gut hutano hutano.Inobatsira kuchengetedza bowel nguva dzose uye inobatsira mukudzivirira zvirwere zvemudumbu zvakadai se diverticulosis.Pea fiber inobatsirawo mukuchengetedza hutano hwegut microbiome nekupa nharaunda ine hushamwari kuti mabhakitiriya anobatsira akure, achikurudzira hutano hwese hwematumbu uye immune function.
A. Nutritional content uye fiber kuumbwa kwe inulin uye pea fiber
Inulin uye pea fiber zvinosiyana mukudya kwavo uye kuumbwa kwefiber, izvo zvinokanganisa maitiro avo pane hutano uye chikafu chinokodzera.Inulin is soluble fiber inoumbwa zvakanyanya nefructose polymers, nepo pea fiber iri insoluble fiber inopa huwandu kune chituru.Mhando yega yega yefiber inopa mabhenefiti akasiyana uye inogona kuve yakanyatsokodzera kune vanhu vane chaiyo yekudya zvinodiwa uye zvavanofarira.
B. Kufunga nezvezvido zvakasiyana zvekudya uye zvaunofarira
Paunosarudza pakati peinulin uye pea fiber, zvakakosha kufunga nezvezvinodiwa zvekudya uye zvaunofarira.Kune vanhu vanovavarira kubata huremu hwavo, inulin inogona kufarirwa nekuda kweiyo yakaderera-calori uye yakaderera glycemic index zvivakwa.Nekune rimwe divi, vanhu vari kutsvaga kuvandudza ura uye kudzivirira kuvimbiswa vanogona kuwana pea fiber kuti ibatsire zvakanyanya nekuda kweiyo insoluble fiber yemukati uye kugona-kuumba yakawanda.
C. Impact pakugadzirisa uremu uye huwandu hweshuga muropa
Zvese inulin uye pea fiber zvine mukana wekukanganisa huremu hwekutonga uye huwandu hweshuga yeropa.Inulin's low calorie uye yakaderera glycemic index zvimiro inoita kuti ive sarudzo yakanaka yekutonga uremu uye kudzora shuga yeropa, nepo pea fiber kugona kusimudzira satiety uye kudzora havi inobatsira kune inogona kuita basa rehuremu uye kutonga kweshuga yeropa.
A. Zvinhu zvekufunga kana uchiisa inulin kana pea fiber mukudya kwako
Kana uchibatanidza inulin kana pea fiber mukudya kwako, pane zvinhu zvakati wandei zvekufunga nezvazvo, zvinosanganisira chikafu chinodiwa, zvinangwa zvehutano, uye chero mamiriro aripo ekugaya kana metabolic mamiriro.Zvakakosha kubvunza nyanzvi yezvehutano kana nyanzvi yezvekudya yakanyoreswa kuti uone iyo yakanyanya kufanira fiber sarudzo zvichienderana nehutano hwemunhu.
B. Mazano anoshanda ekubatanidza aya mafiber ekudya mukudya kwezuva nezuva
Kubatanidza inulin kana pea fiber mukudya kwezuva nezuva kunogona kuitwa kuburikidza nemhando dzakasiyana dzekudya uye zvigadzirwa.Kune inulin, kubatanidza chikafu chakaita sechicory mudzi, hanyanisi, uye gariki mumabikirwo zvinogona kupa chitubu che inulin.Neimwe nzira, pea fiber inogona kuwedzerwa kune zvakabikwa, smoothies, kana soups kuti iwedzere fiber yemukati mekudya.
C. Pfupiso yezvinokosha zvekufunga pakusarudza fiber yakakodzera yezvinodiwa zvekudya zvega
Muchidimbu, sarudzo pakati peinulin uye pea fiber inofanira kunge yakavakirwa pane zvinodiwa zvekudya, zvinangwa zvehutano, uye zvido zvekudya.Inulin inogona kunge yakanyatsokodzera kune vanhu vari kutsvaga kudzora uremu uye mazinga eshuga yeropa, nepo pea fiber inogona kufarirwa kusimudzira ura uye hutano hwekugaya.
Mukupedzisa, zvese inulin uye pea fiber zvinopa yakasarudzika hutano zvivakwa uye hutano mabhenefiti ayo anogona kuenderana nekudya kwakaringana.Inulin inopa prebiotic mabhenefiti uye inotsigira huremu kutonga uye kudzora shuga yeropa, nepo pea fiber inobatsira mukusimudzira hutano hwematumbo uye kugaya nguva dzose.
Izvo zvakakosha kuti usvike pakudya fiber yekudya uine ruzivo uye yakaringana maonero, uchifunga nezve akasiyana mabhenefiti eakasiyana mafiber sources uye maitiro avanogona kuenderana nezvido zvehutano uye zvaunofarira.
Pakupedzisira, kunzwisisa zvinodiwa zvekudya zvemunhu kwakakosha pakusarudza fiber yakakodzera yehutano hwakanyanya uye hutano.Nekufunga nezvezvinangwa zvehutano hwemunhu uye kubvunzana nevashandi vehutano, vanhu vanogona kuita sarudzo dzine ruzivo rwekunyatso batanidza inulin kana pea fiber mukudya kwavo.
Muchidimbu, sarudzo pakati peinulin uye pea fiber inoenderana nezvinodiwa zvechikafu zvemunhu, zvinangwa zvehutano, uye zvido zvechikafu.Mafibisi ese ane akasarudzika ekudya uye hutano hunobatsira, uye kunzwisisa misiyano iyi kwakakosha pakuita sarudzo ine ruzivo.Kunyangwe iri inulin's prebiotic mabhenefiti, huremu hwekutonga, uye kudzora shuga yeropa, kana pea fiber tsigiro yehutano hwematumbo uye kugaya nguva dzose, kiyi iri mukuyananisa mabhenefiti aya nezvido zvemunhu zvechikafu.Nekufunga zvinhu zvakasiyana-siyana uye kutsvaga hutungamiriri hwehunyanzvi, vanhu vanogona kunyatsobatanidza inulin kana pea fiber mukudya kwavo kuitira hutano uye hutano.
References:
1. Harris, L., Possemiers, S., Van Ginderachter, C., Vermeiren, J., Rabot, S., & Maignien, L. (2020).Iyo Pork Fiber Muedzo: mhedzisiro yeinoveli pea faibha pachiyero chesimba uye hutano hwemukati munguruve dzemumba-metabolomics uye microbial zviratidzo mune faecal uye caecal samples, pamwe nefaecal metabolomics uye VOCs.Webhu Link: ResearchGate
2. Ramnani, P., Costabile, A., Bustillo, A., uye Gibson, GR (2010).A randomised, double-blind, crossover study of the effect of oligofructose on gastric emptying in people health.Webhu Link: Cambridge University Press
3. Dehghan, P., Gargari, BP, Jafar-Abadi, MA, & Aliasgharzadeh, A. (2014).Inulin inodzora kuzvimba uye metabolic endotoxemia muvakadzi vane Type 2 chirwere cheshuga mellitus: a randomized-controlled controlled clinical trial.Webhu Link: SpringerLink
4. Bosscher, D., Van Loo, J., Franck, A. (2006).Inulin uye oligofructose se prebiotics mukudzivirira kwezvirwere zvemukati uye zvirwere.Webhu Link: ScienceDirect
5. Wong, JM, de Souza, R., Kendall, CW, Emam, A., & Jenkins, DJ (2006).Colonic hutano: kuvirisa uye pfupi ketani mafuta acids.Webhu Link: Masikirwo Ongororo Gastroenterology & Hepatology
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Nguva yekutumira: Feb-23-2024
