Ukudla okunomsoco kubalulekile ukuze ugcine impilo enhle, futhi i-fiber yokudla idlala indima ebalulekile ekufinyeleleni lokhu kulinganisela. I-fiber wuhlobo lwe-carbohydrate etholakala ekudleni okusekelwe ezitshalweni njengezithelo, imifino, okusanhlamvu okuphelele, nemifino. Kuyaziwa ngokugcina uhlelo lokugaya ukudla lunempilo, ukulawula ukunyakaza kwamathumbu, nokwehlisa ingozi yokuba nezifo ezingelapheki njengesifo senhliziyo nesifo sikashukela. Naphezu kokubaluleka kwayo, abantu abaningi abayidli i-fiber eyanele ekudleni kwabo kwansuku zonke.
Inhloso yale ngxoxo ukuqhathanisa imicu emibili ehlukene yokudla,inulin, futhii-pea fiber, ukusiza abantu ukuba benze izinqumo ezinolwazi mayelana nokuthi iyiphi i-fiber efanelekela izidingo zabo zokudla. Kulesi sihloko, sizohlola izakhiwo zokudla okunomsoco, izinzuzo zezempilo, kanye nomthelela empilweni yokugaya nasemathunjini e-inulin ne-pea fiber. Ngokuqonda umehluko nokufana phakathi kwale micu emibili, abafundi bazothola imininingwane ebalulekile ekuyihlanganiseni ekudleni kwabo ngempumelelo kakhudlwana.
A. Incazelo kanye nemithombo ye-inulin
I-Inulin wuhlobo lwefayibha encibilikayo etholakala ezinhlobonhlobo zezitshalo, ikakhulukazi ezimpandeni noma kuma-rhizomes. Impande ye-chicory iwumthombo ocebile we-inulin, kodwa ingatholakala nasekudleni okufana nobhanana, u-anyanisi, u-garlic, isilimo esinengono emnandi esinjenge-asparagus, neJerusalema artichokes. I-Inulin ayigayiwe emathunjini amancane futhi esikhundleni salokho idlulela kukholoni, lapho isebenza khona njenge-prebiotic, ikhuthaza ukukhula kwamabhaktheriya anenzuzo emathunjini.
B. Izakhiwo ezinomsoco kanye nezinzuzo zezempilo ze-inulin
I-Inulin inezinto eziningi ezinomsoco ezenza kube isengezo esibalulekile ekudleni. Inekhalori ephansi futhi inomthelela omncane emazingeni kashukela egazini, okuyenza ibe inketho efanelekile kulabo abalawula isisindo sabo kanye nabantu abanesifo sikashukela. Njenge-prebiotic fiber, i-inulin isiza ukugcina ibhalansi enempilo yamagciwane amathumbu, okubalulekile ekugayeni ukudla kanye nempilo yamasosha omzimba. Ukwengeza, i-inulin ihlotshaniswa nokumuncwa okuthuthukisiwe kwezakhi, ikakhulukazi kumaminerali afana ne-calcium ne-magnesium.
C. Izinzuzo zezempilo zokugaya ukudla kanye namathumbu zokuthatha i-inulin
Ukusetshenziswa kwe-inulin kuye kwaxhunyaniswa nezinzuzo eziningi zezempilo zokugaya kanye namathumbu. Ikhuthaza ukugeleza kwamathumbu njalo futhi inciphise ukuqunjelwa ngokwandisa imvamisa yendle kanye nokuthambisa indle. I-Inulin iphinde isize ekunciphiseni ingozi yomdlavuza wekoloni ngokukhuthaza ukukhula kwamagciwane anenzuzo, abuye avimbele ukukhula kwamagciwane ayingozi angaholela ekuvuvukeni nasezifweni.
A. Ukuqonda ukwakheka kanye nemithombo ye-pea fiber
I-pea fiber iwuhlobo lwefayibha engancibilikiyo etholakala kuphizi, futhi yaziwa ngokuqukethwe kwayo kwefayibha ephezulu kanye ne-carbohydrate encane namafutha. Itholakala kuma-hulls of peas ngesikhathi sokucubungula uphizi wemikhiqizo yokudla. Ngenxa yemvelo yawo engancibiliki, i-pea fiber yengeza inqwaba esitulweni, yenza kube lula ukugeleza kwamathumbu njalo futhi isize empilweni yokugaya ukudla. Ngaphezu kwalokho, i-pea fiber ayinayo i-gluten, iyenza ifanele abantu abane-gluten sensitivities noma isifo se-celiac.
B. Inani lokudla okunempilo kanye nezinzuzo zezempilo ze-pea fiber
I-pea fiber inothile nge-fiber yokudla, ikakhulukazi i-fiber engancibiliki, enomthelela ezinzuzweni zayo zezempilo ezingaba khona. Isekela impilo yamathumbu ngokukhuthaza ukunyakaza kwamathumbu njalo nokuvimbela ukuqunjelwa. Ukwengeza, okuqukethwe kwe-fiber ephezulu ku-pea fiber kungasiza ukulawula amazinga e-cholesterol, ngaleyo ndlela kunciphise ingozi yesifo senhliziyo. Ngaphezu kwalokho, i-pea fiber inenkomba ephansi ye-glycemic, okusho ukuthi inomthelela omncane emazingeni kashukela egazini, okwenza ifaneleke kubantu abanesifo sikashukela.
C. Ukuqhathanisa izinzuzo zezempilo zokugaya kanye namathumbu ze-pea fiber
Ngokufanayo ne-inulin, i-pea fiber inikeza izinzuzo zezempilo zokugaya nokugaya. Kuyasiza ukugcina amathumbu ajwayelekile futhi kusiza ekuvimbeleni ukuphazamiseka kwamathumbu okufana ne-diverticulosis. I-Pea fiber iphinde isize ekugcineni i-gut microbiome enempilo ngokunikeza indawo enobungane ukuze amagciwane anenzuzo achume, akhuthaze impilo yonke yamathumbu kanye nokusebenza komzimba komzimba.
A. Okuqukethwe okunomsoco kanye nokwakheka kwefayibha ye-inulin ne-pea fiber
I-Inulin ne-pea fiber ziyehluka ngokuqukethwe kwazo okunomsoco kanye nokwakheka kwe-fiber, okuthinta umthelela wazo empilweni nasekufanelekeni kokudla. I-Inulin iyi-fiber encibilikayo eyakhiwe ngokuyinhloko ngama-polymers e-fructose, kuyilapho i-pea fiber iwumucu ongancibiliki ohlinzeka ngobuningi esitulweni. Uhlobo ngalunye lwefayibha lunikeza izinzuzo ezihlukile futhi lungase lufaneleke kakhulu kubantu abanezidingo ezithile zokudla kanye nezintandokazi.
B. Ukucatshangelwa kwezidingo ezahlukene zokudla kanye nezintandokazi
Uma ukhetha phakathi kwe-inulin ne-pea fiber, kubalulekile ukucabangela izidingo zokudla komuntu ngamunye kanye nezintandokazi. Kubantu abahlose ukulawula isisindo sabo, i-inulin ingakhethwa ngenxa yekhalori ephansi kanye nezimpawu zenkomba ye-glycemic ephansi. Ngakolunye uhlangothi, abantu abafuna ukuthuthukisa ukujwayela kwamathumbu nokuvimbela ukuqunjelwa bangathola i-pea fiber inenzuzo kakhulu ngenxa yokuqukethwe kwayo i-fiber engancibilikiyo kanye nekhono lokwakha inqwaba.
C. Umthelela ekulawuleni isisindo namazinga kashukela egazini
Kokubili i-inulin ne-pea fiber inamandla okuba nomthelela ekulawuleni isisindo namazinga kashukela egazini. Ikhalori ephansi ye-Inulin kanye nezimpawu zenkomba ye-glycemic ephansi ziyenza ibe inketho ekahle yokulawula isisindo kanye nokulawula ushukela egazini, kuyilapho ikhono le-pea fiber lokukhuthaza ukusutha nokulawula isifiso sokudla lineqhaza endimeni yayo engaba khona ekulawuleni isisindo kanye nokulawula ushukela wegazi.
A. Izinto okufanele uzicabangele lapho ufaka i-inulin noma i-pea fiber ekudleni kwakho
Lapho ufaka i-inulin noma i-pea fiber ekudleni kwakho, kunezici ezimbalwa okufanele uzicabangele, okuhlanganisa izidingo zokudla zomuntu ngamunye, imigomo yezempilo, nanoma yiziphi izimo ezikhona zokugaya noma zokugayeka kokudla. Kubalulekile ukuthintana nochwepheshe bezokunakekelwa kwempilo noma uchwepheshe wezokudla obhalisiwe ukuze uthole inketho ye-fiber efaneleke kakhulu ngokusekelwe ekucabangeleni kwezempilo komuntu siqu.
B. Amathiphu asebenzayo okuhlanganisa le micu yokudla ekudleni kwansuku zonke
Ukuhlanganisa i-inulin noma i-pea fiber ekudleni kwansuku zonke kungenziwa ngemithombo yokudla nemikhiqizo ehlukahlukene. Ku-inulin, ukufaka ukudla okunjengempande ye-chicory, u-anyanisi, nesweli ekuphekeni kunganikeza umthombo wemvelo we-inulin. Kungenjalo, i-pea fiber ingangezwa ezimpahleni ezibhakiwe, ama-smoothies, noma isobho ukuze kukhuliswe okuqukethwe kwefayibha ekudleni.
C. Isifinyezo sokucatshangelwa okubalulekile kokukhetha i-fibre efanele yezidingo zokudla komuntu ngamunye
Kafushane, ukukhetha phakathi kwe-inulin ne-pea fiber kufanele kusekelwe ezidingweni zokudla komuntu ngamunye, imigomo yezempilo, kanye nezintandokazi zokudla. I-Inulin ingase ifaneleke kakhudlwana kubantu abafuna ukulawula isisindo kanye namazinga kashukela egazini, kuyilapho i-pea fiber ingase ibe ngcono ekukhuthazeni ukuqina kwamathumbu kanye nempilo yokugaya ukudla.
Sengiphetha, kokubili i-inulin ne-pea fiber inikeza izakhiwo eziyingqayizivele zokudla okunomsoco kanye nezinzuzo zezempilo ezingahambisana nokudla okulinganiselayo. I-Inulin inikeza izinzuzo ze-prebiotic futhi isekela ukuphathwa kwesisindo nokulawula ushukela wegazi, kuyilapho i-pea fiber isiza ekukhuthazeni impilo yamathumbu kanye nokujwayelekile kokugaya.
Kubalulekile ukubhekana ne-fiber yokudla ngombono onolwazi futhi olinganiselayo, kucatshangelwa izinzuzo ezihlukahlukene zemithombo ye-fiber ehlukene nokuthi ingahambisana kanjani nezidingo zempilo yomuntu ngamunye kanye nalokho okuthandwayo.
Ekugcineni, ukuqonda izidingo zokudla komuntu ngamunye kubaluleke kakhulu lapho kukhethwa i-fiber efanele ukuze uthole impilo engcono nokuphila kahle. Ngokucabangela imigomo yezempilo yomuntu siqu kanye nokubonisana nochwepheshe bezokunakekelwa kwempilo, abantu ngabanye bangenza izinqumo ezinolwazi ukuze bafake i-inulin noma i-pea fiber ekudleni kwabo.
Kafushane, ukukhetha phakathi kwe-inulin ne-pea fiber kuncike ezidingweni zokudla komuntu ngamunye, izinjongo zezempilo, kanye nezintandokazi zokudla. Yomibili imicu inezakhiwo zayo eziyingqayizivele zokudla okunomsoco kanye nezinzuzo zezempilo, futhi ukuqonda le mehluko kubalulekile ekwenzeni isinqumo unolwazi. Kungakhathaliseki ukuthi izinzuzo ze-inulin prebiotic, ukulawulwa kwesisindo, nokulawula ushukela egazini, noma ukusekelwa kwe-pea fiber empilweni yamathumbu kanye nokujwayelekile kokugaya ukudla, ukhiye usekuhlanganiseni lezi zinzuzo nezidingo zokudla zomuntu ngamunye. Ngokucabangela izici ezihlukahlukene nokufuna isiqondiso sochwepheshe, abantu bangahlanganisa ngempumelelo i-inulin noma i-pea fiber ekudleni kwabo ukuze kuthuthukiswe impilo nokuphila kahle.
Izithenjwa:
1. Harris, L., Possemiers, S., Van Ginderachter, C., Vermeiren, J., Rabot, S., & Maignien, L. (2020). I-Pork Fiber Trial: umphumela wenoveli ye-pea fiber ekulinganiseni kwamandla kanye nempilo yamathumbu ezingulubeni ezifuywayo-i-metabolomics kanye nezinkomba ze-microbial kumasampula endle kanye ne-caecal, kanye ne-metabolomics yendle kanye nama-VOC. Isixhumanisi Sewebhu: ResearchGate
2. Ramnani, P., Costabile, A., Bustillo, A., and Gibson, GR (2010). Ucwaningo olungahleliwe, oluyimpumputhe oluphindwe kabili, lwe-crossover lomphumela we-oligofructose ekuthululeni isisu kubantu abanempilo. Isixhumanisi sewebhu: I-Cambridge University Press
3. Dehghan, P., Gargari, BP, Jafar-Abadi, MA, & Aliasgharzadeh, A. (2014). I-Inulin ilawula ukuvuvukala kanye ne-metabolic endotoxemia kwabesifazane abanesifo sikashukela sohlobo 2: isilingo somtholampilo esilawulwa ngokungahleliwe. Isixhumanisi sewebhu: SpringerLink
4. Bosscher, D., Van Loo, J., Franck, A. (2006). I-Inulin ne-oligofructose njengama-prebiotics ekuvimbeleni izifo zamathumbu nezifo. Isixhumanisi sewebhu: ScienceDirect
5. Wong, JM, de Souza, R., Kendall, CW, Emam, A., & Jenkins, DJ (2006). Impilo yamakholoni: ukuvutshelwa kanye nama-fatty chain acids amafushane. Isixhumanisi Sewebhu: Ukubuyekezwa Kwemvelo I-Gastroenterology & Hepatology
Xhumana nathi:
U-Grace HU (Umphathi Wezokukhangisa)grace@biowaycn.com
UCarl Cheng (Umphathi Omkhulu/Umphathi)ceo@biowaycn.com
Iwebhusayithi:www.biowaynutrition.com
Isikhathi sokuthumela: Feb-23-2024
