Chakudya chopatsa thanzi n'chofunika kwambiri kuti munthu akhale ndi thanzi labwino, ndipo ulusi wa m'zakudya umathandizanso kwambiri kuti munthu akhale ndi thanzi labwino. CHIKWANGWANI ndi mtundu wama carbohydrate omwe amapezeka muzakudya zochokera ku mbewu monga zipatso, ndiwo zamasamba, mbewu zonse, ndi nyemba. Amadziwika kuti amathandizira kuti kugaya chakudya kuzikhala bwino, kuwongolera kayendedwe ka matumbo, komanso kuchepetsa chiopsezo chokhala ndi matenda osatha monga matenda amtima ndi shuga. Ngakhale kufunikira kwake, anthu ambiri sadya zakudya zokwanira za tsiku ndi tsiku.
Cholinga cha zokambiranazi ndikufanizira mitundu iwiri yosiyana ya zakudya,inulin,ndifiber fiber, kuthandiza anthu kusankha mwanzeru za fiber yomwe ili yoyenera pazakudya zawo. M'nkhaniyi, tiwona momwe inulin imakhudzira thanzi, thanzi labwino, komanso momwe thupi limakhudzira thanzi la m'mimba komanso m'matumbo. Pomvetsetsa kusiyana ndi kufanana pakati pa ma fiber awiriwa, owerenga adzapeza zidziwitso zamtengo wapatali zophatikizira muzakudya zawo mogwira mtima.
A. Tanthauzo ndi magwero a inulin
Inulin ndi mtundu wa ulusi wosungunuka womwe umapezeka muzomera zosiyanasiyana, makamaka mizu kapena ma rhizomes. Muzu wa chicory ndi gwero lolemera la inulin, koma umapezekanso muzakudya monga nthochi, anyezi, adyo, katsitsumzukwa, ndi Jerusalem artichokes. Inulin sichigayidwa m'matumbo ang'onoang'ono ndipo m'malo mwake imadutsa m'matumbo, komwe imakhala ngati prebiotic, kulimbikitsa kukula kwa mabakiteriya opindulitsa m'matumbo.
B. Zakudya zopatsa thanzi komanso thanzi la inulin
Inulin ili ndi zinthu zingapo zopatsa thanzi zomwe zimapangitsa kuti ikhale yofunika kwambiri pazakudya. Ili ndi zopatsa mphamvu zochepa ndipo imakhudza pang'ono kuchuluka kwa shuga m'magazi, zomwe zimapangitsa kukhala njira yabwino kwa iwo omwe amawongolera kulemera kwawo komanso anthu omwe ali ndi matenda ashuga. Monga prebiotic fiber, inulin imathandizira kukhalabe ndi thanzi la mabakiteriya am'matumbo, omwe ndi ofunikira kuti chimbudzi chikhale ndi thanzi komanso chitetezo chamthupi. Kuphatikiza apo, inulin imalumikizidwa ndi kuyamwa bwino kwa michere, makamaka kwa mchere monga calcium ndi magnesium.
C. Ubwino wam'mimba ndi m'matumbo paumoyo wa inulin
Kugwiritsidwa ntchito kwa inulin kumalumikizidwa ndi mapindu angapo am'mimba komanso m'matumbo. Imalimbikitsa kuyenda kwamatumbo nthawi zonse ndikuchepetsa kudzimbidwa powonjezera kuchuluka kwa chopondapo komanso kufewetsa chimbudzi. Inulin imathandizanso kuchepetsa chiopsezo cha khansa ya m'matumbo mwa kulimbikitsa kukula kwa mabakiteriya opindulitsa, omwe amalepheretsa kukula kwa mabakiteriya owopsa omwe angayambitse kutupa ndi matenda.
A. Kumvetsetsa kapangidwe ndi magwero a ulusi wa nandolo
Ulusi wa nandolo ndi mtundu wa ulusi wosasungunuka wochokera ku nandolo, ndipo umadziwika chifukwa cha kuchuluka kwa ulusi wake komanso chakudya chochepa chamafuta komanso mafuta. Iwo analandira kwa hulls wa nandolo pa processing wa nandolo chakudya mankhwala. Chifukwa cha kusasungunuka kwake, ulusi wa nandolo umawonjezera kuchuluka kwa chopondapo, zomwe zimathandizira kuyenda kwamatumbo nthawi zonse komanso kuthandizira kugaya chakudya. Kuphatikiza apo, ulusi wa nandolo umakhala wopanda gluteni, womwe umaupangitsa kukhala woyenera kwa anthu omwe ali ndi vuto la gluten kapena matenda a celiac.
B. Ubwino wa zakudya ndi ubwino wa nandolo paumoyo
Ulusi wa nandolo uli ndi ulusi wambiri wazakudya, makamaka ulusi wosasungunuka, womwe umathandizira kuti ukhale wathanzi. Zimathandizira thanzi lamatumbo polimbikitsa kuyenda kwamatumbo pafupipafupi komanso kupewa kudzimbidwa. Kuphatikiza apo, kuchuluka kwa fiber mu pea fiber kumathandizira kuwongolera kuchuluka kwa cholesterol, motero kuchepetsa chiopsezo cha matenda amtima. Kuphatikiza apo, ulusi wa pea uli ndi index yotsika ya glycemic, kutanthauza kuti imakhudza pang'ono shuga wamagazi, ndikupangitsa kuti ikhale yoyenera kwa anthu omwe ali ndi matenda ashuga.
C. Kuyerekeza ubwino wa m'mimba ndi m'matumbo a nandolo
Mofanana ndi inulin, ulusi wa nandolo umathandizira kugaya chakudya komanso thanzi lamatumbo. Zimathandizira kuti matumbo azikhala okhazikika komanso amathandizira kupewa matenda am'mimba monga diverticulosis. Ulusi wa pea umathandizanso kukhala ndi thanzi labwino m'matumbo a microbiome popereka malo ochezeka kuti mabakiteriya opindulitsa azikula bwino, kulimbikitsa thanzi lamatumbo komanso chitetezo chamthupi.
A. Zakudya zopatsa thanzi komanso ulusi wa inulin ndi nandolo
Inulin ndi nandolo zimasiyana m'zakudya komanso kapangidwe kake ka fiber, zomwe zimakhudza momwe amakhudzira thanzi komanso zakudya zoyenera. Inulin ndi ulusi wosungunuka womwe umapangidwa makamaka ndi ma polima a fructose, pomwe ulusi wa nandolo ndi ulusi wosasungunuka womwe umapereka zochuluka ku chopondapo. Mtundu uliwonse wa fiber umapereka maubwino ake ndipo ukhoza kukhala woyenera kwa anthu omwe ali ndi zosowa zapadera komanso zomwe amakonda.
B. Kuganizira za zosowa ndi zokonda zosiyanasiyana
Posankha pakati pa inulin ndi nandolo, ndikofunikira kuganizira zosowa ndi zomwe amakonda. Kwa anthu omwe akufuna kuwongolera kulemera kwawo, inulin ingakhale yokondedwa chifukwa cha kuchepa kwa calorie komanso kutsika kwa index ya glycemic. Kumbali inayi, anthu omwe akufuna kuwongolera matumbo komanso kupewa kudzimbidwa atha kupeza ulusi wa nandolo kukhala wopindulitsa chifukwa cha ulusi wake wosasungunuka komanso kuthekera kopanga zambiri.
C. Kukhudzika kwa kunenepa komanso kuchuluka kwa shuga m'magazi
Inulin ndi nandolo zonse zimatha kukhudza kasamalidwe ka kunenepa komanso kuchuluka kwa shuga m'magazi. Kutsika kwa calorie ya inulin komanso kutsika kwa index ya glycemic kumapangitsa kuti ikhale njira yabwino yowongolera kunenepa komanso kuwongolera shuga m'magazi, pomwe kuthekera kwa nandolo kumalimbikitsa kukhuta ndikuwongolera chilakolako cha chakudya kumathandizira kuwongolera kunenepa komanso kuwongolera shuga wamagazi.
A. Zomwe muyenera kuziganizira mukaphatikiza inulin kapena nandolo muzakudya zanu
Mukaphatikizira inulin kapena nandolo muzakudya zanu, pali zinthu zingapo zomwe muyenera kuziganizira, kuphatikiza zakudya zomwe munthu amadya, zolinga zathanzi, ndi kugaya kulikonse komwe kulipo kapena kagayidwe kachakudya. Ndikofunikira kukaonana ndi akatswiri azachipatala kapena akatswiri azakudya olembetsedwa kuti adziwe njira yoyenera kwambiri yamafuta acid potengera thanzi lanu.
B. Malangizo othandiza pakuphatikiza ulusi wazakudyawu muzakudya za tsiku ndi tsiku
Kuphatikiza inulin kapena nandolo muzakudya za tsiku ndi tsiku zitha kuchitika kudzera muzakudya ndi zinthu zosiyanasiyana. Kwa inulin, kuphatikiza zakudya monga mizu ya chicory, anyezi, ndi adyo mu maphikidwe kungapereke gwero lachilengedwe la inulin. Kapenanso, ulusi wa nandolo ukhoza kuwonjezeredwa ku zinthu zophikidwa, ma smoothies, kapena soups kuti muwonjezere kuchuluka kwa fiber muzakudya.
C. Chidule cha mfundo zazikuluzikulu posankha fiber yoyenera pa zosowa za munthu aliyense
Mwachidule, kusankha pakati pa inulin ndi nandolo kuyenera kutengera zomwe munthu amadya, zolinga zaumoyo, komanso zomwe amakonda. Inulin itha kukhala yoyenera kwa anthu omwe akufuna kuchepetsa thupi komanso kuchuluka kwa shuga m'magazi, pomwe ulusi wa nandolo ukhoza kukhala wokondeka polimbikitsa matumbo okhazikika komanso thanzi labwino m'mimba.
Pomaliza, inulin ndi nandolo zimapatsanso zakudya zapadera komanso thanzi labwino lomwe lingagwirizane ndi zakudya zopatsa thanzi. Inulin imathandizira kasamalidwe ka kunenepa komanso kuwongolera shuga m'magazi, pomwe ulusi wa nandolo umathandizira kulimbikitsa thanzi lamatumbo komanso kugaya chakudya.
Ndikofunikira kuyang'anira kudya kwa fiber ndi malingaliro ozindikira komanso oyenera, poganizira mapindu osiyanasiyana amitundu yosiyanasiyana ya fiber ndi momwe angagwirizane ndi zosowa ndi zomwe amakonda paumoyo.
Pamapeto pake, kumvetsetsa zosowa zamunthu payekha ndikofunikira pakusankha ulusi woyenera kuti ukhale wathanzi komanso wathanzi. Poganizira zolinga zaumoyo wamunthu ndikufunsana ndi akatswiri azachipatala, anthu amatha kupanga zisankho zodziwika bwino zophatikizira inulin kapena nandolo muzakudya zawo.
Mwachidule, kusankha pakati pa inulin ndi nandolo kumatengera zomwe munthu amadya, zolinga zaumoyo, komanso zomwe amakonda. Ulusi wonsewo uli ndi kadyedwe kake kopatsa thanzi komanso thanzi, ndipo kumvetsetsa kusiyanitsa kumeneku ndikofunikira kuti mupange chisankho mwanzeru. Kaya ndi mapindu a inulin a prebiotic, kuwongolera kulemera, komanso kuwongolera shuga m'magazi, kapena kuthandizira kwa minyewa yam'matumbo kuti mukhale ndi thanzi labwino komanso kugaya chakudya, chinsinsi chagona pakugwirizanitsa zopindulitsa izi ndi zosowa za munthu aliyense. Poganizira zinthu zosiyanasiyana komanso kufunafuna upangiri wa akatswiri, anthu amatha kuphatikiza inulin kapena nandolo muzakudya zawo kuti akhale ndi thanzi komanso thanzi.
Zolozera:
1. Harris, L., Possemiers, S., Van Ginderachter, C., Vermeiren, J., Rabot, S., & Maignien, L. (2020). The Pork Fiber Trial: zotsatira za nandolo za nandolo pa mphamvu ya mphamvu ndi thanzi la m'matumbo mu nkhumba zapakhomo-metabolomics ndi microbial zizindikiro mu ndowe ndi caecal zitsanzo, komanso faecal metabolomics ndi VOCs. Ulalo wapaintaneti: ResearchGate
2. Ramnani, P., Costabile, A., Bustillo, A., ndi Gibson, GR (2010). Kafukufuku wosasinthika, wakhungu pawiri, wodutsana ndi momwe oligofructose amakhudzira m'mimba mwa anthu athanzi. Ulalo wapaintaneti: Cambridge University Press
3. Dehghan, P., Gargari, BP, Jafar-Abadi, MA, & Aliasgharzadeh, A. (2014). Inulin imayang'anira kutupa ndi metabolic endotoxemia mwa amayi omwe ali ndi matenda a shuga a 2 mellitus: kuyesa kwachipatala kosasinthika. Ulalo wapaintaneti: SpringerLink
4. Bosscher, D., Van Loo, J., Franck, A. (2006). Inulin ndi oligofructose monga prebiotics kupewa matenda a m'mimba ndi matenda. Ulalo wapaintaneti: ScienceDirect
5. Wong, JM, de Souza, R., Kendall, CW, Emam, A., & Jenkins, DJ (2006). Thanzi la Colonic: kuwira ndi mafuta acids amfupi. Ulalo Wapaintaneti: Ndemanga Zachilengedwe Gastroenterology & Hepatology
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Grace HU (Marketing Manager)grace@biowaycn.com
Carl Cheng (CEO/Bwana)ceo@biowaycn.com
Webusaiti:www.biowaynutrition.com
Nthawi yotumiza: Feb-23-2024
