Ukutya okunesondlo kubalulekile ukugcina impilo entle, kwaye ifayibha yokutya idlala indima ebalulekileyo ekuphumezeni oku kulungelelana. Ifayibha luhlobo lwecarbohydrate olufumaneka kukutya okusekwe kwisityalo njengeziqhamo, imifuno, ukutya okuziinkozo, kunye neembotyi. Iyaziwa ngokugcina inkqubo yokugaya isempilweni, ukulawula ukuhamba kwamathumbu, kunye nokunciphisa umngcipheko wokuba nezifo ezingapheliyo ezifana nesifo senhliziyo kunye nesifo seswekile. Ngaphandle kokubaluleka kwayo, abantu abaninzi abayityi ifayibha eyaneleyo kwizidlo zabo zemihla ngemihla.
Injongo yale ngxoxo kukuthelekisa imicu emibini eyahlukeneyo yokutya,inulin, kwayei-pea fiber, ukunceda abantu ukuba benze izigqibo ezizizo malunga nokuba yeyiphi ifayibha ezilungele iimfuno zabo zokutya. Kweli nqaku, siza kuphonononga iipropathi zezondlo, izibonelelo zempilo, kunye nefuthe lokwetyisa kunye nempilo yamathumbu e-inulin kunye nefayibha ye-ertyisi. Ngokuqonda iiyantlukwano kunye nokufana phakathi kwale micu mibini, abafundi baya kufumana ukuqonda okubalulekileyo ekuzibandakanyeni kwizidlo zabo ngokufanelekileyo.
A. Inkcazo kunye nemithombo ye-inulin
I-Inulin luhlobo lwefiber enyibilikayo efumaneka kwiintlobo ngeentlobo zezityalo, ngakumbi kwiingcambu okanye kwirhizomes. Ingcambu yeChicory ngumthombo otyebileyo we-inulin, kodwa inokufumaneka kukutya okunje ngebhanana, itswele, ikonofile, iasparagus, kunye neJerusalem artichokes. I-Inulin ayixutywanga emathunjini amancinci kwaye endaweni yoko idlulela kwikholoni, apho isebenza njenge-prebiotic, ikhuthaza ukukhula kweebhaktheriya ezincedo emathunjini.
B. Iimpawu zesondlo kunye neenzuzo zezempilo ze-inulin
I-Inulin ineepropathi ezininzi zezondlo ezenza ukuba ibe yinto ebalulekileyo ekutyeni. Ineekhalori ezisezantsi kwaye inempembelelo encinci kumanqanaba eswekile yegazi, iyenza ibe lukhetho olufanelekileyo kwabo balawula ubunzima babo kunye nabantu abanesifo seswekile. Njengefayibha ye-prebiotic, i-inulin inceda ukugcina ulungelelwaniso olusempilweni lwebhaktheriya yamathumbu, ebaluleke kakhulu kwimpilo yokugaya kunye ne-immune system. Ukongeza, i-inulin iye yadityaniswa nokuphuculwa kokufunxa izondlo, ngakumbi kwiiminerali ezifana ne-calcium kunye ne-magnesium.
C. Ukutya kunye neenzuzo zezempilo ze-inulin
Ukusetyenziswa kwe-inulin kuye kwadityaniswa neenzuzo ezininzi zokugaya kunye nezempilo zamathumbu. Ikhuthaza ukuhamba kwamathumbu rhoqo kwaye inciphise ukuqhina ngokwandisa ukuphindaphinda kwesitulo kunye nokuthambisa isitulo. I-Inulin ikwanceda ekunciphiseni umngcipheko womhlaza wekoloni ngokukhuthaza ukukhula kweebhaktheriya eziluncedo, ezithi zithintele ukukhula kweebhaktheriya ezinobungozi ezinokukhokelela ekudumbeni nakwizifo.
A. Ukuqonda ukubunjwa kunye nemithombo yefiber ye-pea
Ifiber yePea luhlobo lwefiber enganyibilikiyo ephuma kwiertyisi, kwaye iyaziwa ngomxholo wayo wefiber ephezulu kunye necarbohydrates kunye nomxholo wamafutha. Ifumaneka kwii-hulls zee-ertyisi ngexesha lokulungiswa kwee-ertyisi kwiimveliso zokutya. Ngenxa yobume bayo obunganyibilikiyo, i-pea fiber yongeza isambuku kwisitulo, iququzelela ukuhamba kwamathumbu rhoqo kunye nokunceda kwimpilo yokwetyisa. Ngaphaya koko, ifayibha ye-pea ayinagluten-free, iyenza ilungele abantu abane-gluten sensitivities okanye isifo se-celiac.
B. Ixabiso lesondlo kunye neenzuzo zempilo zefiber ye-pea
I-Pea fiber ityebile kwifiber yokutya, ngakumbi ifayibha enganyibilikiyo, enegalelo kwiinzuzo zayo zempilo. Ixhasa impilo yamathumbu ngokukhuthaza ukuhamba kwamathumbu rhoqo kunye nokuthintela ukuqhina. Ukongezelela, umxholo ophezulu wefiber kwifiber ye-pea unokunceda ukulawula amanqanaba e-cholesterol, ngaloo ndlela unciphisa umngcipheko wesifo senhliziyo. Ngaphezu koko, i-fiber ye-pea ine-index ye-glycemic ephantsi, oku kuthetha ukuba inefuthe elincinci kumanqanaba eswekile yegazi, okwenza ukuba ilungele abantu abanesifo seswekile.
C. Ukuthelekisa ukugaya kunye neenzuzo zempilo yamathumbu kwifiber ye-ertyisi
Ngokufana ne-inulin, i-pea fiber ibonelela ngokugaya kunye neenzuzo zempilo yamathumbu. Inceda ukugcina amathumbu rhoqo kwaye inceda ekuthinteleni ukuphazamiseka kwesisu njenge-diverticulosis. I-Pea fiber ikwanceda ekugcineni i-microbiome yamathumbu esempilweni ngokubonelela ngendawo enobuhlobo ukuze iibhaktheriya eziluncedo zichume, ukukhuthaza impilo yamathumbu ngokubanzi kunye nokusebenza komzimba.
A. Umxholo wesondlo kunye nokubunjwa kwefiber ye-inulin kunye ne-pea fiber
I-Inulin kunye ne-pea fiber ziyahluka kumxholo wazo wezondlo kunye nokubunjwa kwefiber, echaphazela impembelelo yabo kwimpilo kunye nokufaneleka kokutya. I-Inulin yifayibha enyibilikayo eyenziwe ngokuyintloko yi-polymers ye-fructose, ngelixa i-fiber ye-pea iyifiber enganyibilikiyo ebonelela ngobuninzi kwisitulo. Uhlobo ngalunye lwefayibha lubonelela ngeenzuzo ezahlukeneyo kwaye lunokufaneleka ngakumbi kubantu abaneemfuno ezithile zokutya kunye nezinto abazithandayo.
B. Ukuqwalaselwa kweemfuno ezahlukeneyo zokutya kunye nezinto ezikhethwayo
Xa ukhetha phakathi kwe-inulin kunye ne-pea fiber, kubalulekile ukuqwalasela iimfuno zokutya kunye nezinto ozikhethayo. Kubantu abajonge ukulawula ubunzima babo, i-inulin inokukhethwa ngenxa ye-calorie ephantsi kunye ne-low-glycemic index properties. Kwelinye icala, abantu abafuna ukuphucula izibilini rhoqo kunye nokuthintela ukuqhina banokufumana ifayibha ye-ertyisi ibe luncedo ngakumbi ngenxa yomxholo wefayibha ezinganyibilikiyo kunye nokukwazi ukwenza isambuku.
C. Impembelelo ekulawuleni ubunzima kunye namanqanaba eswekile yegazi
Zombini i-inulin kunye ne-pea fiber zinamandla okuchaphazela ulawulo lobunzima kunye namanqanaba eswekile yegazi. Ikhalori ephantsi ye-Inulin kunye neepropati ze-glycemic index eziphantsi zenza kube yindlela efanelekileyo yokulawula ubunzima kunye nokulawula iswekile yegazi, ngelixa i-fiber ye-pea ikwazi ukukhuthaza ukuhlutha kunye nokulawula ukutya igalelo kwindima yayo ekulawuleni ubunzima kunye nokulawulwa kweswekile yegazi.
A. Izinto ekufuneka uziqwalasele xa ufaka i-inulin okanye i-pea fiber kwisidlo sakho
Xa ufaka i-inulin okanye i-pea fiber kwisidlo sakho, kukho izinto ezininzi ekufuneka uziqwalasele, kubandakanywa neemfuno zokutya zomntu ngamnye, iinjongo zempilo, kunye naziphi na iimeko ezikhoyo zokwetyisa okanye iimeko zemetabolism. Kubalulekile ukudibana nengcali yezempilo okanye ingcali yezokutya ebhalisiweyo ukuze ibone olona khetho lufanelekileyo lwefiber olusekwe kwingqwalasela yempilo yakho.
B. Iingcebiso ezisebenzayo zokudibanisa ezi fibers zokutya kwizidlo zemihla ngemihla
Ukudibanisa i-inulin okanye i-pea fiber ekutyeni kwemihla ngemihla kunokufezekiswa ngemithombo eyahlukeneyo yokutya kunye neemveliso. Kwi-inulin, ukudibanisa ukutya okunjengengcambu ye-chicory, i-anyanisi, kunye negalikhi kwiindlela zokupheka kunokubonelela ngomthombo wendalo we-inulin. Kungenjalo, ifayibha ye-ertyisi inokongezwa kwizinto ezibhakiweyo, i-smoothies, okanye isuphu ukonyusa umxholo wefayibha ekutyeni.
C. Isishwankathelo seengqwalasela eziphambili zokukhetha i-fiber efanelekileyo kwiimfuno zokutya zomntu ngamnye
Isishwankathelo, ukhetho phakathi kwe-inulin kunye ne-pea fiber kufuneka lusekelwe kwiimfuno zokutya zomntu, iinjongo zempilo, kunye nokukhethwa kokutya. I-Inulin inokuthi ifaneleke ngakumbi kubantu abafuna ukulawula ubunzima kunye namanqanaba eswekile yegazi, ngelixa i-fiber ye-ertyisi inokuthi ikhethwe ekukhuthazeni ukuhlala kwamathumbu kunye nempilo yokugaya.
Ukuqukumbela, zombini i-inulin kunye ne-pea fiber zibonelela ngeempawu ezizodwa zesondlo kunye neenzuzo zempilo ezinokuncedisana nokutya okunokulinganisela. I-Inulin ibonelela ngezibonelelo ze-prebiotic kwaye ixhasa ulawulo lobunzima kunye nolawulo lweswekile yegazi, ngelixa i-pea fiber inceda ekukhuthazeni impilo yamathumbu kunye nokugaya rhoqo.
Kubalulekile ukusondela kwi-fiber yokutya kunye nombono onolwazi kunye nolungelelwaniso, uqwalasela iinzuzo ezahlukeneyo zemithombo eyahlukeneyo yefayibha kunye nendlela enokuthi ihambelane ngayo neemfuno zempilo kunye nezinto ezikhethwayo.
Ekugqibeleni, ukuqonda iimfuno zomntu ngamnye zokutya kubaluleke kakhulu xa ukhetha ifayibha efanelekileyo kwimpilo engcono kunye nokuba sempilweni. Ngokuthathela ingqalelo iinjongo zempilo yobuqu kunye nokubonisana nabasebenzi bezempilo, abantu banokwenza ukhetho olunolwazi lokubandakanya i-inulin okanye i-pea fiber kwizidlo zabo.
Isishwankathelo, ukhetho phakathi kwe-inulin kunye ne-pea fiber kuxhomekeke kwiimfuno zokutya komntu, iinjongo zempilo, kunye nokukhethwa kokutya. Zombini iintsinga zineepropathi zazo zezondlo ezikhethekileyo kunye neenzuzo zempilo, kwaye ukuqonda lo mahluko kubalulekile ukwenza isigqibo esinolwazi. Nokuba ziinzuzo ze-inulin ze-prebiotic, ulawulo lobunzima, kunye nolawulo lweswekile yegazi, okanye inkxaso yefiber ye-pea kwimpilo yamathumbu kunye nokwetyisa rhoqo, eyona nto iphambili ikukulungelelanisa ezi zibonelelo kunye neemfuno zokutya zomntu ngamnye. Ngokuqwalasela izinto ezahlukeneyo kunye nokufuna isikhokelo sobuchwephesha, abantu banokudibanisa ngokufanelekileyo i-inulin okanye i-pea fiber ekutyeni kwabo ukuphucula impilo kunye nokuba sempilweni.
IiReferensi:
1. UHarris, L., Possemiers, S., Van Ginderachter, C., Vermeiren, J., Rabot, S., & Maignien, L. (2020). Uvavanyo lweFayibha yeHagu: isiphumo senoveli yefiber ye-ertyisi kwibhalansi yamandla kunye nempilo yamathumbu kwiihagu zasekhaya-imetabolomics kunye nezalathisi zemicrobial kwiisampulu zelindle kunye ne-caecal, kunye ne-faecal metabolomics kunye ne-VOCs. Ikhonkco lewebhu: ResearchGate
2. Ramnani, P., Costabile, A., Bustillo, A., kunye noGibson, GR (2010). Uphononongo olungacwangciswanga, oluyimfama kabini, olunqamlezayo lwesiphumo se-oligofructose ekukhupheni isisu kubantu abasempilweni. Ikhonkco lewebhu: IYunivesithi yaseCambridge Press
3. UDehghan, P., Gargari, BP, Jafar-Abadi, MA, & Aliasgharzadeh, A. (2014). I-Inulin ilawula ukuvuvukala kunye ne-metabolism endotoxemia kubasetyhini abanesifo sikashukela sohlobo lwe-2: uvavanyo lweklinikhi olulawulwa ngokungahleliwe. Ikhonkco lewebhu: SpringerLink
4. Bosscher, D., Van Loo, J., Franck, A. (2006). I-Inulin kunye ne-oligofructose njenge-prebiotics ekukhuseleni izifo zamathumbu kunye nezifo. Ikhonkco lewebhu: ScienceDirect
5. Wong, JM, de Souza, R., Kendall, CW, Emam, A., & Jenkins, DJ (2006). Impilo yekholoni: ukuvutshelwa kunye ne-chain chain fatty acids. Ikhonkco lewebhu: Uphononongo lweNdalo Gastroenterology & Hepatology
Qhagamshelana nathi:
UGrace HU (uMphathi wezeNtengiso)grace@biowaycn.com
UCarl Cheng (i-CEO/Boss)ceo@biowaycn.com
Iwebhusayithi:www.biowaynutrition.com
Ixesha lokuposa: Feb-23-2024
