Iyo 19 Yakanyanya Prebiotic Chikafu Chaunofanira Kudya

Zvemukati

• 1. Chicory Mudzi
• 2. Dandelion Greens
• 3. Jerusarema Artichoke
• 4. Garlic
• 5. Hanyanisi
• 6. Mareki
• 7. Asparagasi
• 8. Mabhanana
• 9. Bhari
• 10. Oats
• 11. Maapuro
• 12. Konjac Mudzi
• 13. Cocoa
• 14. Burdock Mudzi
• 15. Mbeu
• 16. Yacon Mudzi
• 17. Jicama Mudzi
• 18. Gorosi Bazi
• 19. Gungwa regungwa
• Prebiotic Inonyanya Kukosha

Prebiotic mhando dzefibre yekudya iyo inodyisa hushamwari bhakitiriya mumatumbu ako.

Izvi zvinobatsira gut gut bacteria kuburitsa zvinovaka muviri kune ako colon maseru uye inotungamira kune hutano hutano hwekugaya system ().

Mimwe yeaya manyuchi anosanganisira mapfupi-cheni mafuta acids senge butyrate, acetate uye propionate ().

Aya mafuta acids anogona zvakare kupinzwa muropa uye nekuvandudza metabolic hutano ().

Zvisinei, prebiotic haifanire kuvhiringidzwa ne aifarirabiotic. Kuti uwane zvimwe, verenga ichi chinyorwa chinotsanangura mutsauko.

Heano 19 ane hutano prebiotic chikafu.

1. Chicory Mudzi

Chicory mudzi unozivikanwa nekofi-senge inonaka. Ichowo chikuru sosi ye prebiotic.

Inenge 47% ye chicory midzi fiber inouya kubva kune prebiotic fiber inulin.

Iyo inulin iri muchicory midzi inovaka mudumbu mabhakitiriya, inovandudza kugaya uye inobatsira kubvisa kuzvimbirwa (,).

Iyo inogona zvakare kubatsira kuwedzera bile kugadzirwa, iyo inovandudza mafuta kugaya ().

Pamusoro pezvo, chicory midzi yakakwira mumakemikari e antioxidant anodzivirira chiropa kubva kukuvara kwe oxidative ().

Chicory mudzi unowanzo shandiswa se caffeine-yemahara kutsiva yekofi. Iyo inulin fiber inosimudzira gut mabhakitiriya, inoderedza kuzvimbirwa uye inobatsira kuputsa mafuta.

2. Dandelion Greens

Dandelion greens inogona kushandiswa mumasadhi uye inova sosi huru ye fiber.

Iwo ane mana magiramu e fiber pa100-gramu inoshumira. Chikamu chakakwira cheiyi fiber chinobva muinulin (7).

Iyo inulin fiber mune dandelion greens inoderedza kuzvimbirwa, inowedzera ushamwari mabhakitiriya mudumbu uye inosimudzira immune system ().

Dandelion magidhi anozivikanwawo neayo diuretic, anti-kupisa, antioxidant, anti-cancer uye cholesterol-kudzikisa mhedzisiro (,,,).

Dandelion greens inzvimbo huru ine-fiber-inotsiva magidhi mune yako saladhi. Ivo vanowedzera iwo ane hushamwari mabhakitiriya mumatumbu ako, inoderedza kuzvimbirwa uye inowedzera immune system yako.

3. Jerusarema Artichoke

Jerusarema artichoke, inozivikanwawo se "nyika apuro," ine hukuru hukuru hutano.

Inopa anenge magiramu maviri ezvokudya fiber pamazana magiramu, 76% ayo anobva muinulin (13).

Jerusarema artichokes yakaratidzirwa kuti iwedzere mabacteria ane hushamwari mukoloni zvirinani kupfuura chicory midzi ().

Pamusoro pezvo, ivo vanobatsira kusimbisa immune system uye kudzivirira kumwe kunetseka kwemagetsi (,).

Jerusarema artichoke zvakare yakakwira mu thiamine uye potasium. Izvi zvinogona kubatsira system yako yetsinga uye kusimudzira yakakodzera mhasuru mashandiro (13).

Jerusarema artichoke inogona kudyiwa yakabikwa kana mbishi. Inobatsira kuwedzera immune system yako uye kudzivirira chirwere chemagetsi.

4. Garlic

Garlic mushonga unoshamisa unonaka unobatana nezvakasiyana zvehutano.

Inenge 11% yegariki yefibisi yezvinhu zvinobva muinulin uye 6% kubva kune inotapira, inowanzoitika prebiotic inonzi fructooligosaccharides (FOS).

Garlic inoshanda se prebiotic nekusimudzira kukura kwekubatsira Bifidobacteria mumatumbu. Iyo zvakare inodzivirira hutachiona-hunosimudzira hutachiona kubva mukukura (17).

Garlic mushoma inogona kushanda pakuderedza njodzi yehosha yemoyo, uye yakaratidza antioxidant, anti-cancer uye antimicrobial mhedzisiro. Inogona zvakare kuve nemabhenefiti pakurwisa asthma (, 19,).

Garlic inopa kuravira kukuru kuzvikafu zvako uye inokupa iwe prebiotic mabhenefiti. Yakaratidzirwa kubatsira kusimudzira hutachiona hwakanaka uye kudzivirira hutachiona hunokuvadza kubva mukukura.

5. Hanyanisi

Hanyanisi miriwo inonaka kwazvo uye inochinja-chinja yakabatana nehutano hwakasiyana.

Zvakafanana negariki, inulin inokwana gumi kubva muzana yehuwandu hwefibisi yehanyanisi, nepo FOS inoita 6% (, 22).

FOS inosimbisa maruva maruva, inobatsira nekuparara kwemafuta uye inosimudzira immune system nekuwedzera nitric oxide kugadzirwa mumasero (,,).

Hanyanisi zvakare yakapfuma mu flavonoid quercetin, iyo inopa anyanisi antioxidant uye anticancer zvivakwa.

Uyezve, hanyanisi ane mishonga inorwisa mabhakitiriya uye inogona kupa mabhenefiti kune yemoyo system (,).

Hanyanisi vakapfuma inulin uye FOS, izvo zvinogona kubatsira kuwedzera immune system yako, kupa mafuta kune ako gut mabhakitiriya uye kugadzirisa kugaya.

6. Mareki

Maeeks anouya kubva kumhuri imwechete seanyanisi negariki, uye zvinopa zvakafanana hutano mabhenefiti.

Maeeks anosvika kusvika 16% inulin fiber (22).

Kutenda kune yavo inulin zvemukati, maekisi anokurudzira hutano hutachiona mabhakitiriya uye anobatsira mukuputsika kwemafuta ().

Maeeks zvakare akakwirira muma flavonoid, ayo anotsigira mhinduro yemuviri wako kune oxidative kusagadzikana ().

Zvakare, maekisi ane huwandu hwakawanda hwevhitamini K. A 100-gramu yekushandira inopa nezve 52% yeiyo RDI, iyo inopa mabhenefiti emoyo nemapfupa (27).

Maeeks anowanzo shandiswa pakubika kune yavo yakasarudzika kunaka. Iwo akakwirira mu prebiotic inulin fiber uye vitamini K.

7. Asparagasi

Asparagus ndeye inozivikanwa miriwo uye imwe sosi huru ye prebiotic.

Iyo inulin yezvinyorwa inogona kunge yakatenderedza 2-3 magiramu pa100-gramu (3.5-oz) inoshumira.

Asparagus yakaratidzirwa kusimudzira hushamwari hwebhakitiriya mudumbu uye yakabatanidzwa nekudzivirira kweimwe gomarara ().

Iko kusanganiswa kwe fiber uye antioxidants mu asparagus zvakare inoita kunge inopa anti-kupisa mabhenefiti ().

100-gramu (3.5-oz) inoshumirwa yeasparagus inewo anenge magiramu maviri epuroteni.

Asparagus chitubu chemuriwo chakapfuma mu prebiotic fiber uye antioxidants. Inosimudzira hutano hutachiona hutachiona uye inogona kubatsira kudzivirira mamwe kanzira.

8. Mabhanana

Mabhanana anozivikanwa kwazvo. Ivo vakapfuma mavitamini, zvicherwa uye fiber.

Mabhanana ane mashoma mainulin.

Mabhanana asina kuibva (girini) zvakare akakwirira mumushonga unodzivirira starch, uyo une prebiotic mhedzisiro.

Iyo prebiotic fiber mumabhanana yakaratidzirwa kuti iwedzere hutano hutachiona hutachiona uye kuderedza kudzimba (,,).

Mabhanana akapfuma mune fiber. Ivo zvakare vakanaka mukusimudzira hutano gut mabhakitiriya uye kudzikamisa bloating.

9. Bhari

Bhari chibage chakakurumbira chezviyo uye chinoshandiswa kugadzira hwahwa. Iine magiramu matatu kusvika ku8 e-beta-glucan pa100-gramu inoshumirwa.

Beta-glucan is prebiotic fiber inokurudzira kukura kwehutachiona hushamwari mune yekugaya nzira (, 33,).

Iyo beta-glucan iri mubhari yakaratidzirwawo kudzikisa huwandu hwakazara uye LDL cholesterol, uye inogona zvakare kubatsira kudzikisa huwandu hweshuga yeropa (,,,).

Uyezve, bhari yakafuma mune selenium. Izvi zvinobatsira nehutachiona basa, inopa antioxidant mabhenefiti uye inowedzera immune system (39, 40).

Bhari yakakwira mu beta-glucan fiber, iyo inosimudzira hutachiona hwakanaka muura. Izvo zvinoita sekudzikisa cholesterol uye mashuga eropa.

10. Oats

Oats yese zviyo zvine hutano zvine prebiotic mabhenefiti. Iine huwandu hwakawanda hwebeta-glucan fiber, pamwe neyakaomarara starch.

Beta-glucan kubva kune oats yakabatanidzwa nehutano hutachiona mabhakitiriya, yakaderera LDL cholesterol, kudzora shuga muropa uye kudzora kenza njodzi (,,,,).

Uyezve, yakaratidzirwa kunonoka kugaya uye kubatsira kudzora chishuwo (,).

Oats zvakare inopa antioxidant uye anti-kupisa kudzivirira nekuda kwavo phenolic acid zvemukati (,).

Oats ese zviyo zvakapfuma mu beta-glucan fiber. Ivo vanowedzera hutano hutachiona hutachiona, vanovandudza kudzora kweshuga muropa uye zvinogona kudzora njodzi yekenza

11. Maapuro

Maapuro muchero unonaka. Pectin inoverengera angangoita 50% yeapuro yakazara fiber zvemukati.

Iyo pectin mumaapuro ine prebiotic mabhenefiti. Inowedzera butyrate, ipfupi-cheni yemafuta acid iyo inopa iyo inobatsira gut mabhakitiriya uye inoderedza huwandu hwevanhu hwehutachiona hunokuvadza (,).

Maapuro zvakare akakwirira mune polyphenol antioxidants.

Yakabatanidzwa, polyphenols uye pectin zvakabatanidzwa nekuvandudzwa kwehutano hwekudya uye mafuta metabolism, kudzikira kwemazinga eLDL cholesterol uye nenjodzi yakadzikira yemakenza akasiyana siyana (,,,,).

Maapuro anewo antioxidant uye anti-kupisa zvinhu (,,).

Maapuro akapfuma pectin fiber. Pectin inosimudzira hutano hutachiona uye inobatsira kudzikisira hutachiona hunokuvadza. Inobatsirawo kudzikisa cholesterol uye kunoderedza njodzi yekenza.

12. Konjac Mudzi

Konjac mudzi, unozivikanwa seyenzou yam, iri tuber inowanzo shandiswa sekuwedzera kwekudya kune hutano hwayo.

Iyi tuber ine 40% yeglucomannan fiber, ine viscous yekudya fiber.

Konjac glucomannan inokurudzira kukura kwehutachiona hushamwari mukoloni, kunoderedza kuzvimbirwa uye kunowedzera immune system yako (,).

Glucomannan yakaratidzirwawo kudzikisa cholesterol muropa uye kubatsira nekudzikisa uremu, uku ichivandudza carbohydrate metabolism (,,).

Unogona kuidya nenzira yechikafu chakagadzirwa nekonjac mudzi, senge shirataki noodles. Iwe unogona zvakare kutora glucomannan zvinowedzera.

Iyo glucomannan fiber inowanikwa mukonjac midzi inobatsira kusimudzira hushamwari hwebhakitiriya, inoderedza kuzvimbirwa, inowedzera immune system, inoderedza cholesterol muropa uye inobatsira nehuremu hwekurema.

13. Cocoa

Kocoa bhinzi dzinonaka uye dzine hutano.

Kuputsika kwecocoa bhinzi mukoloni kunogadzira nitric oxide, iyo inobatsira pamhedzisiro yemoyo ().

Cocoa zvakare yakasarudzika sosi ye flavanols.

Flavanol-ine cocoa ine simba prebiotic mabhenefiti ane hukama nekukura kwehutano gut mabhakitiriya. Iyo zvakare ine mabhenefiti emoyo (,,,).

Kocoa chikafu chinonaka chisina prebiotic. Iyo ine flavanols iyo inowedzera hutano gut mabhakitiriya, yakaderera cholesterol uye inovandudza hutano hwemwoyo.

14. Burdock Mudzi

Burdock mudzi unowanzo shandiswa muJapan uye waratidza hutano mabhenefiti.

Iyo ine anenge 4 magiramu e fiber pa100-gramu (3.5-oz) inoshumira, uye ruzhinji rweizvi rwunobva inulin neFOS.

Inulin neFOS kubva kumudzi weBogock vane prebiotic zvinhu zvinogona kudzivisa kukura kwehutachiona hunokuvadza mumatumbo, kusimudzira ura uye kugadzirisa immune immune ().

Burdock midzi zvakare ine antioxidant, anti-kupisa uye shuga yeropa inoderedza zvivakwa (,,,).

Burdock mudzi unoshandiswa zvakanyanya muJapan. Izvo zvakaratidzirwa kusimudzira hutano hwakanaka kufamba, kutadzisa kuumbwa kwehutachiona hunokuvadza mukoloni uye kusimudzira immune system.

15. Mbeu

Flaxseeds ane hutano hwakasimba. Izvowo zvakare sosi huru ye prebiotic.

Iyo faibha yezvinyorwa zvemaflakisi ndeye 20-40% inogadziriswa faibha kubva mumucheka wechipisi uye 60-80% isina kusvibiswa fiber kubva kune cellulose uye lignin.

Iyo faibha iri muflakisi inosimudzira hutano hutachiona, inosimudzira ura kufamba uye inoderedza huwandu hwemafuta ekudya aunogaya nekumwa (,).

Nekuda kwezviri mukati me phenolic antioxidants, flaxseeds zvakare ine anti-cancer uye antioxidant zvivakwa uye inobatsira kudzora huwandu hweshuga yeropa (,).

Iyo faibha iri muflakisi inokurudzira kugara uchiita ura, inoderedza LDL cholesterol uye inoderedza huwandu hwemafuta aunogaya nekumwa.

16. Yacon Mudzi

Yacon midzi yakafanana chaizvo netapatata uye yakafuma mune fiber. Inonyanya kupfuma mu prebiotic fructooligosaccharides (FOS) uye inulin.

Iyo inulin mune yacon yakaratidzirwa kugadzirisa matumbo mabhakitiriya, kuderedza kuvharirwa, kuwedzera immune system, kugadzirisa kunwa kwemamineral uye kugadzirisa mafuta eropa (,,).

Yacon zvakare ine phenolic makomputa ayo anoipa antioxidant zvivakwa (,).

Yacon mudzi wakapfuma inulin uye FOS. Izvo zvakanaka mukusimudzira hutano hwekugaya, kugadzirisa kunwa kwemaminerari, kusimudzira immune yako uye kugadzirisa mafuta eropa.

17. Jicama Mudzi

Jicama mudzi wakaderera mumakoriyori uye wakakwira fiber, kusanganisira prebiotic fiber inulin.

Jicama mudzi unobatsira kugadzirisa hutano hwekugaya, kuwedzera insulin senzwi uye kudzikira mashuga eropa (,).

Pamusoro pezvo, iri muvhitamini C yakawanda, iyo inokurudzira immune system kurwisa zvirwere ().

Ichi chirimwa chinopawo yakaenzana chiyero cheese akakosha amino acids ().

Jicama mudzi wakaderera mumacalorie, asi wakapfuma inulin.Iyo inogona kuvandudza yako gut mabhakitiriya, kukurudzira zvirinani kudzora shuga yeropa uye nekupa antioxidant dziviriro.

18. Gorosi Bazi

Gorosi gorosi ndiyo yekunze kweiyo gorosi gorosi. Icho chinhu chakanakisa sosi ye prebiotic.

Iyo zvakare ine yakasarudzika mhando ye fiber yakagadzirwa neArabinoxylan oligosaccharides (AXOS).

AXOS fiber inomiririra ingangoita 64-69% yegorosi bran yemafuta fiber.

AXOS fiber kubva kugorosi gorosi yakaratidzirwa kusimudzira hutano Bifidobacteria mumatumbu (,,).

Gorosi gorosi rakaratidzirwawo kudzikisa matambudziko ekugaya senge kubatikana, kupwanya uye kurwadziwa mudumbu (,).

Zviyo zvakapfuma muAXOS zvakare zvine antioxidant uye anti-kenza mhedzisiro (,).

Gorosi bran rakapfuma muAXOS, rudzi rwefibre iyo yakaratidzirwa kuwedzera hutano hutachiona uye kudzikisira matambudziko ekugaya.

19. Gungwa regungwa

Gungwa regungwa (marine algae) hazviwanzo kudyiwa. Nekudaro, icho chakasimba kwazvo prebiotic chikafu.

Anenge makumi mashanu neshanu muzana makumi mashanu neshanu muzana yemafuta egungwa anowanikwa kubva mumvura-inogadziriswa fiber (, 93).

Iwo prebiotic mhedzisiro yemagungwa akave akafundwa mumhuka asi kwete muvanhu.

Zvakangodaro, izvi zvidzidzo zvakaratidza kuti gungwa rinogona kupa akawanda mabhenefiti ane hutano.

Zvinogona kusimudzira kukura kweanoshamwaridzana gut mabhakitiriya, kudzivirira kukura kwehutachiona hunokonzera chirwere, kuwedzera immune immune uye kudzikisa njodzi yekenza yemukenza ().

Gungwa regungwa zvakare rakapfuma muma antioxidants ayo ave achibatanidzwa nekudzivirira kwekurwadziwa kwemoyo uye kurohwa ().

Gungwa regungwa inzvimbo huru ye prebiotic fiber. Inogona kuwedzera huwandu hwevanhu vane hushamwari mabhakitiriya, ichivharira kukura kwehutachiona hunokuvadza uye kuwedzera immune immune

Prebiotic Inonyanya Kukosha

Zvikafu zve prebiotic zvakakwirira mumhando dzakasarudzika dzefibre dzinotsigira hutano hwekugaya.

Ivo vanokurudzira kuwedzera kweanoshamwaridzana mabhakitiriya mumatumbu, kubatsira nematambudziko akasiyana ekugaya uye kunyange kusimudzira immune system yako.

Zvikafu zvema prebiotic zvakave zvichiratidzwa kuvandudza metabolic hutano uye kunyange kubatsira kudzivirira zvimwe zvirwere.

Nekudaro, imwe yeiyo fiber yemukati yezvikafu izvi inogona kuchinjwa panguva yekubika, saka edza kuzvidya zvisina mbishi pane kubikwa.

Zviitire iwe uye matumbo ako mabhakitiriya nyasha nekudya zvakawanda zveizvi prebiotic chikafu.