Iko Kupfupi-Cheni Fatty Acids Inobata Hutano uye Kurema

Zvemukati

• Ndezvipi Pfupi-Chain Mafuta Mafuta?
• Zvekudya Zvitubu zvePfupi-Chain Mafuta Acids
• Pfupi-Chain Mafuta Mafuta Acids uye Dhivhosi Dambudziko
• Manyoka
• Chirwere Chekuputira Chirwere
• Pfupi-Chain Mafuta Acids uye Colon Cancer
• Pfupi-Chain Mafuta Mafuta Acids uye Chirwere cheshuga
• Pfupi-Chain Mafuta Mafuta Acidi uye Kurasikirwa nehuremu
• Pfupi-Chain Mafuta Mafuta Acids uye Hutano Hutano
• Unofanira kutora Supplement?
• Tora Meseji Yekumba

Pfupi-cheni mafuta acids anogadzirwa neanoshamwaridzika mabhakitiriya mumatumbu ako.

Muchokwadi, iwo ndiwo manyuko makuru ehutano hwemasero mukoloni yako.

Pfupi-cheni mafuta acids anogona zvakare kutora chinzvimbo chakakosha muhutano uye chirwere.

Vanogona kudzora njodzi yezvirwere zvekuzvimba, rudzi rwechipiri chirwere cheshuga, kufutisa, chirwere chemwoyo uye mamwe mamiriro ().

Ichi chinyorwa chinoongorora mafupi-cheni emafuta acids anokanganisa hutano.

Ndezvipi Pfupi-Chain Mafuta Mafuta?

Pfupi-cheni mafuta acids ane mafuta acids ane mashoma pane matanhatu kabhoni (C) maatomu ().

Izvo zvinogadzirwa apo hushamwari gut gut bhakitiriya inovirisa fiber mukoloni yako, uye ndiyo sosi huru yesimba remaseru anonamira colon yako.

Neichi chikonzero, ivo vanoita basa rakakosha muhutano hwekoloni ().

Yakawandisa ipfupi-cheni mafuta acids inoshandiswa kune mamwe mabasa mumuviri. Semuenzaniso, ivo vanokwanisa kupa ingangoita gumi muzana yezvaunoda zuva nezuva koriori ().

Ipfupi-cheni mafuta acids inosanganisirwa mune metabolism yezvakakosha zvinovaka muviri senge carbs nemafuta ().

Inenge 95% yeiyo pfupi-cheni mafuta acids mumuviri wako ndeaya:

• Acetate (C2).
• Propionate (C3).
• Butyrate (C4).

Propionate inonyanya kubatikana mukugadzira glucose muchiropa, nepo acetate uye butyrate inosanganisirwa mune mamwe mafuta acids uye cholesterol ().

Zvinhu zvakawanda zvinokanganisa huwandu hwenhepfenyuro-cheni mafuta acids mukoloni yako, kusanganisira mangani ma microorganisms aripo, chikafu sosi uye nguva inotora chikafu kufamba kuburikidza neyako yekugaya system ().

Pfupi-cheni mafuta acids anogadzirwa kana fiber yavira mune yekoloni. Ivo vanoita sosi sosi yesimba kune maseru anonamira mukoloni.

Zvekudya Zvitubu zvePfupi-Chain Mafuta Acids

Kudya zvakawanda zvekudya zvine fiber, senge michero, miriwo uye nyemba, zvine hukama nekuwedzera kwepfupi-cheni mafuta acids ().

Kumwe kuongorora kwevanhu gumi nevashanu vakawana hukama hwakanaka pakati pekudyiwa kwakanyanya kwezvikafu zvezvirimwa uye nekuwedzera huwandu hweyepfupi-cheni yemafuta acids muzvigaro (7).

Nekudaro, iyo huwandu uye mhando yefibre yaunodya inokanganisa kuumbwa kwebhakitiriya mumatumbu ako, izvo zvinokanganisa izvo zvipfupi-cheni mafuta acids anogadzirwa ().

Semuenzaniso, zvidzidzo zvakaratidza kuti kudya yakawanda fiber kunowedzera butyrate kugadzirwa, uku uchidzikisa yako fiber kudya kunoderedza kugadzirwa ().

Iyi inotevera mhando ye fiber yakanakira kugadzirwa kweyepfupi-cheni mafuta acids mukoloni (,):

• Inulin: Iwe unogona kuwana inulin kubva kuartichokes, gariki, maekisi, hanyanisi, gorosi, rye uye asparagus.
• Fructooligosaccharides (FOS): FOS inowanikwa mune dzakasiyana michero nemiriwo, kusanganisira mabhanana, hanyanisi, gariki uye asiparagasi.
• Resistant starch: Unogona kuwana starch isingamiriri kubva kuzviyo, bhari, mupunga, bhinzi, mabhanana girini, bhinzi uye mbatatisi zvakabikwa zvobva zvatonhora.
• Pectin: Kwakanaka masosi epectin anosanganisira maapuro, apurikoti, karoti, maranjisi uye nezvimwe.
• Arabinoxylan: Arabinoxylan inowanikwa muzviyo zvezviyo. Semuenzaniso, ndiyo yakasarudzika fiber mugorosi bran, inogadzira ingangoita 70% yeiyo yakazara fiber zvemukati.
• Guar chingamu: Guamu chingamu inogona kutorwa kubva kumaguru bhinzi, ayo ari mabhatani.

Mimwe mhando yechizi, bota nemukaka wemombe zvinewo zvidiki zvebutyrate.

Yakakwira-faibha chikafu, senge michero, maveji, nyemba uye tsanga dzese, zvinokurudzira kugadzirwa kwepfupi-ngetani mafuta acids.

Pfupi-Chain Mafuta Mafuta Acids uye Dhivhosi Dambudziko

Pfupi-cheni mafuta acids anogona kubatsira kubva kune kumwe kusagadzikana kwekudya.

Semuenzaniso, butyrate ine anti-kupisa mhedzisiro mudumbu ().

Manyoka

Uturu hwako hutachiona hunoshandura husingagumi starch uye pectin kuita pfupi-cheni mafuta acids, uye kuidya kwave kuchiratidzwa kudzikisa manyoka muvana (,).

Chirwere Chekuputira Chirwere

Ulcerative colitis uye chirwere cheCrohn ndiyo miviri mikuru yezvirwere zvechirwere (IBD). Ose ari maviri anozivikanwa neusingaperi ura kuzvimba.

Nekuda kweayo inorwisa-kupisa zvivakwa, butyrate yakashandiswa kurapa ese ari maviri mamiriro aya.

Zvidzidzo mumakonzo zvakaratidza kuti butyrate zvinowedzera zvinoderedza ura kuzvimba, uye acetate zvinowedzera zvine zvakafanana zvibatsiro. Pamusoro pezvo, akadzika mazinga epfupi-ngetani mafuta acids akabatanidzwa nekuwedzera ulcerative colitis (,).

Zvidzidzo zvevanhu zvakare zvinoratidza kuti pfupi-cheni yemafuta acids, kunyanya butyrate, inogona kugadzirisa zviratidzo zve ulcerative colitis uye chirwere cheCrohn (,,,).

Chidzidzo chinosanganisira varwere makumi maviri nevaviri vane ulcerative colitis vakaona kuti kunwa magiramu makumi matanhatu eoat bran zuva rega rega kwemwedzi mitatu kwakavandudza zviratidzo ().

Chimwe chidzidzo chidiki chakawana kuti butyrate zvinowedzera zvakakonzera kiriniki kugadzirisa uye kuregererwa mu53% yeCrohn's chirwere chevarwere ().

Kune vane ulcerative colitis varwere, enema yemapfupi-ngetani mafuta acids, kaviri pazuva pazuva kwemavhiki matanhatu, yakabatsira kudzikisa zviratidzo ne13% ().

Pfupi-cheni mafuta acids anogona kudzikisa manyoka uye kubatsira kurapa kwekuputira ura zvirwere.

Pfupi-Chain Mafuta Acids uye Colon Cancer

Pfupi-cheni mafuta acids anogona kutora chinzvimbo chakakosha mukudzivirira uye kurapwa kweimwe gomarara, kunyanya kenza yekoloni (,,).

Zvidzidzo zveLab zvinoratidza kuti butyrate inobatsira kuchengetedza maseru ekoloni ane hutano, inodzivirira kukura kwemarara maseru uye inokurudzira cancer cancer kuparadzwa mukoloni (,,,).

Nekudaro, iyo mashini kumashure kweiyi haina kunyatsonzwisiswa (,,).

Zvidzidzo zvakati wandei zvekucherechedza zvinoratidza kubatana pakati peyakanyanya-fiber chikafu uye nengozi yakadzikira yekenza yemukondoni. Nyanzvi zhinji dzinopa kugadzirwa kweyepfupi-cheni yemafuta acids inogona kunge iri chikamu cheizvi (,).

Zvimwe zvidzidzo zvemhuka zvakare zvinoratidzira hukama hwakanaka pakati pezvakanyanya-fiber zvikafu uye nenjodzi yakadzikira yekenza yekoloni (,).

Mune kumwe kuongorora, mbeva pane yakanyanya-fiber chikafu, chine matumbu aive nebutyrate-inogadzira mabhakitiriya, yakawana 75% mashoma mamota pane mbeva dzaive dzisina mabhakitiriya ().

Sezvineiwo, iyo yepamusoro-fiber chikafu chega - pasina mabhakitiriya ekugadzira butyrate - haina zvidziviriro zvinopesana nekenza yekoloni. Kudya kwakaderera-fiber - kunyangwe aine mabutiriyeti-anogadzira mabhakitiriya - yaive zvakare isingashande ().

Izvi zvinoratidza kuti anti-gomarara mabhenefiti anongowanikwa chete kana kudya kwepamusoro-fiber kusanganiswa nemabhakitiriya chaiwo ari mudumbu.

Nekudaro, zvidzidzo zvevanhu zvinopa mhinduro dzakavhenganiswa. Zvimwe zvinoratidza kubatana pakati pezvakanyanya-fiber kudya uye kwakadzora kenza njodzi, nepo vamwe vachiwana pasina chinongedzo (,,,).

Asi izvi zvidzidzo hazvina kutarisa mumatumbu mabhakitiriya, uye mutsauko wega mumatumbu mabhakitiriya anogona kutora chinzvimbo.

Pfupi-cheni mafuta acids akaratidzirwa kudzivirira kubva kune cancer cancer mune yemhuka uye yezvidzidzo zvidzidzo. Nekudaro, kumwe kutsvagurudza kunodiwa.

Pfupi-Chain Mafuta Mafuta Acids uye Chirwere cheshuga

Kuongororwa kwehuchapupu kwakaratidza kuti butyrate inogona kuve nemhedzisiro mune zvese mhuka nevanhu vane mhando 2 chirwere cheshuga ().

Kuongorora kumwe chete kwakaratidzawo kuti zvinoita kunge kune kusaenzana mumatumbu ma microorganisms mune vanhu vane chirwere cheshuga (,).

Pfupi-cheni mafuta acids akaratidzirwa kuwedzera enzyme chiitiko muchiropa uye mhasuru nyama, zvichikonzera kuri nani kudzora shuga yeropa (,,).

Muzvidzidzo zvemhuka, acetate uye propionate zvinowedzera zvakawedzera shuga zveropa muhuga hweshuga nemakonzo akajairwa (,,).

Asi pane zvidzidzo zvishoma zvinosanganisira vanhu, uye mhedzisiro yacho yakavhenganiswa.

Imwe ongororo yakawana kuti propionate zvinowedzera zvakaderedza mashuga eropa, asi kumwe kuongorora kwakaratidza kuti mapfupi-cheni emafuta acid ekuwedzera haana kukanganisa zvakanyanya shuga yeshuga muvanhu vane hutano (,).

Dzidzo dzinoverengeka dzevanhu dzakashumawo kushamwaridzana pakati peyekuvirisa fiber uye nekuvandudza shuga yeshuga uye insulin senzwi (,).

Asi izvi zvinoitika zvinowanzoonekwa kune vanhu vane huremu hwakanyanya kana insulin inopokana, uye kwete mune vanhu vane hutano (,,).

Pfupi-cheni mafuta acids anoita kunge anobatsira kudzora huwandu hweshuga yeropa, kunyanya kune vanhu vane chirwere cheshuga kana insulin inopokana.

Pfupi-Chain Mafuta Mafuta Acidi uye Kurasikirwa nehuremu

Kuumbwa kwemajusi mudumbu kunogona kukanganisa kunwa kwemuviri uye simba remasimba, zvichidaro kukurudzira kukura kwekuneta (,).

Zvidzidzo zvakaratidza kuti ipfupi-cheni mafuta acids inogadzirisawo mafuta metabolism nekuwedzera mafuta kupisa uye kudzikisa mafuta ekuchengetedza ().

Kana izvi zvikaitika, huwandu hwamahara emafuta acids muropa anoderedzwa, uye zvinogona kubatsira kudzivirira kubva pakuwedzera uremu (,,,).

Dzidzo dzinoverengeka dzemhuka dzakaongorora izvi. Mushure mekurapwa kwemavhiki mashanu nebutyrate, mbeva dzakafuta dzakarasikirwa ne10.2% yehuremu hwavo hwepakutanga, uye mafuta emuviri akaderedzwa ne10%. Mumakonzo, acetate inowedzera yakaderedza mafuta ekuchengetedza (,).

Nekudaro, humbowo hunobatanidza ipfupi-cheni yemafuta acids kune uremu hwakavakirwa zvakanyanya pane mhuka uye bvunzo-chubhu zvidzidzo.

Mhuka uye bvunzo-chubhu zvidzidzo zvinoratidza kuti ipfupi-cheni mafuta acids inogona kubatsira kudzivirira nekubata kufutisa. Zvisinei, zvidzidzo zvevanhu zvinodiwa.

Pfupi-Chain Mafuta Mafuta Acids uye Hutano Hutano

Zvakawanda zvidzidzo zvekucherechedza zvakabatanidza kudya kwepamusoro-fiber kune yakaderedzwa njodzi yehosha yemoyo.

Nekudaro, kusimba kwesangano iri kazhinji kunoenderana nefiber mhando uye sosi ().

Muvanhu, kutora fiber kwakabatanawo nekuderedza kuzvimba ().

Chimwe chezvikonzero fiber inoderedza chirwere chemoyo chirwere chinogona kunge chiri chekugadzirwa kweyepfupi-cheni mafuta acids mukoloni (,,).

Zvidzidzo mune zvese mhuka nevanhu zvakashuma kuti ipfupi-cheni mafuta acids akaderedza cholesterol mazinga (,,,,).

Butyrate inofungidzirwa kuti inofambidzana neakakosha majini anogadzira cholesterol, pamwe ichideredza kugadzirwa kwecholesterol ().

Semuenzaniso, kugadzirwa kwecholesterol kwakaderera muzviropa zvemakonzo zvakapihwa propionate zvinowedzera. Acetic acid yakaderedzawo cholesterol mumakonzo (,,).

Izvi zvakafanana zvakaonekwa muvanhu vakafutisa, seacetate muvhiniga yakadzora huwandu hwehuwandu hwecholesterol muropa ().

Pfupi-cheni mafuta acids anogona kudzikisa njodzi yehosha yemoyo nekuderedza kuzvimba uye kuvharira kugadzirwa kwecholesterol.

Unofanira kutora Supplement?

Pfupi-cheni mafuta asidi anowedzera anowanzo kuwanikwa se butyric acid munyu.

Izvi zvinowanzo kunzi sodium, potasium, calcium kana magnesium butyrate. Ivo vanowanikwa zvirinyore online kana pamusoro-the-counter.

Nekudaro, zvinowedzera zvinogona kunge isiri iyo yakanyanya kunaka nzira yekuwedzera ako mazinga epfupi-ngetani mafuta acids. Butyrate zvinowedzerwa zvinoswededzwa vasati vasvika mukoloni, kazhinji mumatumbo mudiki, zvinoreva kuti mabhenefiti ese emakoroni maseru anorasika.

Pamusoro pezvo, pane humbowo hushoma hwesainzi nezve kugona kwehurefu-ketani mafuta asidi anowedzera.

Butyrate inosvika pakoni zvakanyanya kana yavira kubva kune fiber. Naizvozvo, kuwedzera huwandu hwezvakanyanya-fiber zvekudya mukudya kwako ingangove iri nani nzira iri nani yekuvandudza ako mapfupi-cheni emafuta acid mazinga.

Kudya zvakakwirira-fiber zvekudya ndiyo nzira yakanakisa yekuwedzera mapfupi-cheni emafuta asidi mazinga, sezvo zvinowedzerwa zvinoiswa mukati usati wasvika mukoloni.

Tora Meseji Yekumba

Nekuda kweayo anti-kuzvimba uye anti-gomarara zvivakwa, zvingangoita kuti ipfupi-cheni mafuta acids ane huwandu hwakasiyana hwezvakanaka zvinobatsira pamuviri wako.

Chinhu chimwe ndechechokwadi: kutarisa kwako kwoushamwari gut mabhakitiriya kunogona kutungamira kune hwese hwakawanda hwehutano mabhenefiti.

Nzira yakanakisa yekudyisa mabhakitiriya akanaka mudumbu rako ndeyekudya chikafu chakawandisa chakakwira mufiber inovirisa.