Zakudya 19 Zabwino Kwambiri Zomwe Muyenera Kudya

Zamkati

• 1. Muzu wa Chicory
• 2. Dandelion amadyera
• 3. Artichoke yaku Yerusalemu
• 4. Garlic
• 5. Anyezi
• 6. Masabata
• 7. Katsitsumzukwa
• 8. nthochi
• 9. Balere
• 10. Oats
• 11. Maapulo
• 12. Muzu wa Konjac
• 13. Koko
• 14. Muzu wa Burdock
• 15. Ziphuphu
• 16. Muzu wa Yacon
• 17. Jicama Muzu
• 18. Nthambi ya Tirigu
• 19. Zomera Zam'madzi
• Maantibiotiki Ndiofunika Kwambiri

Ma prebiotic ndi mitundu ya michere yazakudya yomwe imadyetsa mabakiteriya ochezeka m'matumbo mwanu.

Izi zimathandiza kuti mabakiteriya am'matumbo atulutse michere yama cell anu am'matumbo ndikupangitsa kuti kumagaya chakudya chopatsa thanzi ().

Zina mwa michereyi imaphatikizaponso mafuta amfungo amtundu wamafuta monga butyrate, acetate ndi propionate ().

Mafuta amcherewa amathanso kulowa m'magazi ndikusintha kagayidwe kachakudya ().

Komabe, chisanachitikebiotic sayenera kusokonezedwa ndi ovomerezamankhwala. Kuti mumve zambiri, werengani nkhaniyi yomwe ikufotokoza zakusiyana.

Nazi zakudya 19 zopangira prebiotic.

1. Muzu wa Chicory

Muzu wa chicory ndiwotchuka chifukwa cha kukoma kwake kofiirira. Komanso ndi gwero lalikulu la ma prebiotic.

Pafupifupi 47% ya mizu ya chicory imachokera ku prebiotic fiber inulin.

Inulin mumizu ya chicory imadyetsa mabakiteriya am'matumbo, imathandizira kugaya chakudya komanso kumathandiza kudzimbidwa (,).

Zitha kuthandizanso kukulitsa kupanga kwa bile, komwe kumapangitsa kuti mafuta azigaya bwino ().

Kuphatikiza apo, mizu ya chicory imakhala ndi ma antioxidant omwe amateteza chiwindi ku kuwonongeka kwa oxidative ().

Muzu wa chicory nthawi zambiri umagwiritsidwa ntchito m'malo mwa khofi wopanda khofi. Mafuta ake a inulin amalimbikitsa mabakiteriya am'matumbo, amachepetsa kudzimbidwa komanso amathandizira kuwononga mafuta.

2. Dandelion amadyera

Dandelion amadyera amatha kugwiritsidwa ntchito m'masaladi ndipo ndi gwero lalikulu la fiber.

Amakhala ndi magalamu 4 a fiber pa 100 gramu yotumikira. Gawo lokwanira la ulusiwu limachokera ku inulin (7).

Mitundu ya inulin fiber m'mayendedwe a dandelion imachepetsa kudzimbidwa, imawonjezera mabakiteriya ochezeka m'matumbo ndipo imathandizira chitetezo chamthupi ().

Dandelion amadyera amadziwikanso ndi ma diuretic, anti-inflammatory, antioxidant, anti-cancer ndi cholesterol-kutsitsa zotsatira (,,,).

Maluwa a Dandelion ndi cholowa m'malo mwa masamba ambiri mu saladi wanu. Amawonjezera mabakiteriya ochezeka m'matumbo mwanu, amachepetsa kudzimbidwa komanso amalimbitsa chitetezo chamthupi.

3. Artichoke yaku Yerusalemu

Artichoke ya ku Yerusalemu, yomwe imadziwikanso kuti "apulo lapansi," ili ndi maubwino ambiri athanzi.

Amapereka pafupifupi magalamu awiri azakudya zamagetsi pa magalamu 100, 76% mwa iwo amachokera ku inulin (13).

Ma artichoke aku Jerusalem awonetsedwa kuti amachulukitsa mabakiteriya ochezeka m'matumbo ngakhale kuposa mizu ya chicory ().

Kuphatikiza apo, amathandizira kulimbitsa chitetezo cha mthupi komanso kupewa zovuta zina zamagetsi (,).

Artichoke ya ku Yerusalemu imakhalanso ndi thiamine ndi potaziyamu. Izi zitha kuthandiza dongosolo lanu lamanjenje ndikulimbikitsa kugwira ntchito bwino kwa minofu (13).

Artichoke yaku Jerusalem itha kudyedwa yophika kapena yaiwisi. Zimathandiza kulimbikitsa chitetezo cha mthupi lanu komanso kupewa matenda amadzimadzi.

4. Garlic

Garlic ndi zitsamba zokoma modabwitsa zomwe zimalumikizidwa ndi maubwino osiyanasiyana azaumoyo.

Pafupifupi 11% ya michere ya adyo imachokera ku inulin ndi 6% kuchokera ku prebiotic yokoma, mwachilengedwe yotchedwa fructooligosaccharides (FOS).

Garlic imagwira ntchito ngati prebiotic polimbikitsa kukula kwaphindu Bifidobacteria m'matumbo. Zimathandizanso kuti mabakiteriya olimbikitsa matenda asakule (17).

Chotsitsa cha adyo chingakhale chothandiza kuchepetsa chiopsezo cha matenda amtima, ndipo chawonetsa antioxidant, anti-cancer ndi ma antimicrobial. Zitha kukhalanso ndi phindu kuthana ndi mphumu (, 19,).

Garlic imapatsa thanzi zakudya zanu ndipo imakupatsirani ma prebiotic. Zasonyezedwa kuti zathandiza kulimbikitsa mabakiteriya abwino ndikuletsa mabakiteriya owopsa kuti asakule.

5. Anyezi

Anyezi ndi masamba okoma komanso osunthika okhudzana ndi maubwino osiyanasiyana azaumoyo.

Zofanana ndi adyo, inulin amakhala ndi 10% ya fiber yonse ya anyezi, pomwe FOS imapanga pafupifupi 6% (, 22).

FOS imalimbitsa maluwa am'matumbo, imathandizira kuwonongeka kwamafuta ndikulimbikitsa chitetezo cha mthupi powonjezera kupanga kwa nitric oxide m'maselo (,,).

Anyezi amakhalanso ndi flavonoid quercetin, yomwe imapatsa anyezi antioxidant ndi anticancer.

Kuphatikiza apo, anyezi ali ndi maantibayotiki ndipo amatha kupindulitsa mtima wamitsempha (,).

Anyezi ali ndi inulin komanso FOS, yomwe imathandizira kulimbitsa chitetezo cha mthupi lanu, kupereka mafuta kwa mabakiteriya am'matumbo komanso kukonza chimbudzi.

6. Masabata

Ma leek amachokera ku banja limodzi monga anyezi ndi adyo, ndipo amaperekanso zabwino zofananira.

Ma leek amakhala ndi 16% inulin fiber (22).

Chifukwa cha kuchuluka kwa inulin, ma leek amalimbikitsa mabakiteriya athanzi komanso amathandizira kuwonongeka kwamafuta ().

Ma leek nawonso ali ndi ma flavonoid ambiri, omwe amathandizira kuyankha kwa thupi lanu kupsinjika kwa oxidative ().

Kuphatikiza apo, ma leek amakhala ndi vitamini K. wambiri Kutumikirapo kwa gramu 100 kumapereka pafupifupi 52% ya RDI, yomwe imapindulitsa mtima ndi mafupa (27).

Ma leek nthawi zambiri amagwiritsidwa ntchito kuphika chifukwa cha kukoma kwawo. Amakhala ndi prebiotic inulin fiber ndi vitamini K.

7. Katsitsumzukwa

Katsitsumzukwa ndi masamba otchuka komanso gwero lina labwino la maantibiotiki.

Zomwe zili mu inulin zitha kukhala pafupifupi magalamu 2-3 pa 100-gramu (3.5-oz) yotumikira.

Katsitsumzukwa kwawonetsedwa kuti kumalimbikitsa mabakiteriya ochezeka m'matumbo ndipo amalumikizidwa ndi kupewa mitundu ina ya khansa ().

Kuphatikiza kwa ma fiber ndi ma antioxidants mu katsitsumzukwa kumawonekeranso kuti kumapereka zotsutsana ndi zotupa ().

Katsitsumzukwa ka gramu 100 (3.5-oz) kamakhalanso ndi magalamu awiri a mapuloteni.

Katsitsumzukwa ndi masamba a kasupe omwe ali ndi prebiotic fiber ndi antioxidants. Zimalimbikitsa mabakiteriya athanzi ndipo zitha kuthandiza kupewa khansa ina.

8. nthochi

Nthochi ndizofala kwambiri. Iwo ali ndi mavitamini olemera, mchere ndi fiber.

Nthochi zimakhala ndi inulin yaying'ono.

Nthomba zosapsa (zobiriwira) ndizonso zimakhala ndi wowuma wosagwirizana, womwe umakhala ndi zotsatira za prebiotic.

Zida za prebiotic mu nthochi zawonetsedwa kuti zimawonjezera mabakiteriya athanzi ndikuchepetsa kuphulika (,,).

Nthochi zili ndi michere yambiri. Amakhalanso othandiza pakulimbikitsa mabakiteriya athanzi komanso kuchepetsa kuphulika.

9. Balere

Balere ndi chimanga chofewa chomwe chimakonda kugwiritsidwa ntchito popangira mowa. Lili ndi magalamu atatu mpaka atatu a beta-glucan pa 100 gramu yotumikira.

Beta-glucan ndi prebiotic fiber yomwe imalimbikitsa kukula kwa mabakiteriya ochezeka m'magawo am'mimba (, 33,).

Beta-glucan mu barele yawonetsedwanso kuti ichepetse cholesterol chonse cha LDL, ndipo itha kuthandizanso kuchepetsa shuga m'magazi (,,,).

Komanso, balere amakhala ndi selenium wambiri. Izi zimathandiza ndi ntchito ya chithokomiro, imapereka ma antioxidant maubwino komanso imathandizira chitetezo cha mthupi (39, 40).

Balere ali ndi michere yambiri ya beta-glucan, yomwe imalimbikitsa mabakiteriya athanzi m'matumbo. Zikuwonekeranso kuti amachepetsa cholesterol komanso shuga m'magazi.

10. Oats

Ma oat onse ndi njere zathanzi komanso zopindulitsa. Amakhala ndi fiber-glucan fiber yambiri, komanso wowuma wowuma.

Beta-glucan wochokera ku oats adalumikizidwa ndi mabakiteriya athanzi, kutsika kwa cholesterol ya LDL, kuwongolera shuga bwino m'magazi ndikuchepetsa chiopsezo cha khansa (,,,,).

Kuphatikiza apo, zawonetsedwa kuti zimachepetsa chimbudzi ndikuthandizira kuletsa kudya (,).

Oats amaperekanso chitetezo cha antioxidant komanso anti-inflammatory chifukwa cha phenolic acid okhutira (,).

Mafuta onse ndi tirigu wolemera kwambiri mu beta-glucan fiber. Amawonjezera mabakiteriya athanzi, amachepetsa kuwongolera shuga m'magazi komanso amachepetsa chiopsezo cha khansa.

11. Maapulo

Maapulo ndi zipatso zokoma. Pectin amawerengera pafupifupi 50% yazakudya zonse za apulo.

Pectin mu maapulo ali ndi ma prebiotic. Amawonjezera butyrate, asidi wamafuta ochepa omwe amadyetsa mabakiteriya opindulitsa ndikuchepetsa kuchuluka kwa mabakiteriya owopsa (,).

Maapulo amakhalanso ndi ma polyphenol antioxidants.

Kuphatikiza, polyphenols ndi pectin zalumikizidwa ndi kagayidwe kabwino ka kagayidwe kake ndi mafuta, kuchepa kwa cholesterol cha LDL komanso kuchepa kwa khansa zosiyanasiyana (,,,,).

Maapulo amakhalanso ndi antioxidant komanso anti-inflammatory properties (,,).

Maapulo ali ndi pectin fiber. Pectin amalimbikitsa mabakiteriya athanzi komanso amathandiza kuchepetsa mabakiteriya owopsa. Zimathandizanso kuchepetsa cholesterol ndikuchepetsa chiopsezo cha khansa.

12. Muzu wa Konjac

Muzu wa Konjac, womwe umadziwikanso kuti njovu yamphongo, ndi tuber yomwe nthawi zambiri imagwiritsidwa ntchito ngati chakudya chowonjezera pazabwino zake.

Tuber iyi imakhala ndi 40% glucomannan CHIKWANGWANI, chopatsa thanzi kwambiri.

Konjac glucomannan imalimbikitsa kukula kwa mabakiteriya ochezeka mu colon, imathandizira kudzimbidwa komanso kumalimbitsa chitetezo chamthupi (,).

Glucomannan yawonetsedwanso kuti imachepetsa cholesterol yamagazi ndikuthandizira kuwonda, pomwe imathandizira kagayidwe kazakudya zamahydrate (,,).

Mutha kudya monga zakudya zopangidwa ndi muzu wa konjac, monga shirataki Zakudyazi. Muthanso kutenga zowonjezera za glucomannan.

CHIKWANGWANI cha glucomannan chomwe chimapezeka muzu wa konjac chimathandiza kulimbikitsa mabakiteriya ochezeka, kumachepetsa kudzimbidwa, kumalimbitsa chitetezo cha mthupi, kumachepetsa cholesterol m'magazi ndikuthandizira kuwonda.

13. Koko

Nyemba za koko ndi zokoma komanso zathanzi.

Kuwonongeka kwa nyemba za koko mu kholoni kumatulutsa nitric oxide, yomwe imapindulitsa pamtima ().

Koko ndi gwero labwino kwambiri la flavanols.

Koko yemwe amakhala ndi flavanol ali ndi maubwino amtundu wa prebiotic omwe amakhudzana ndikukula kwa mabakiteriya athanzi. Ilinso ndi phindu pamtima (,,,).

Koko ndi chakudya chokoma chopangira mavitamini. Lili ndi ma flavanols omwe amawonjezera mabakiteriya athanzi, amachepetsa cholesterol komanso amasintha thanzi la mtima.

14. Muzu wa Burdock

Mizu ya Burdock imagwiritsidwa ntchito kwambiri ku Japan ndipo yatsimikizira maubwino azaumoyo.

Lili ndi 4 magalamu a fiber pa 100-gramu (3.5-oz) potumikira, ndipo ambiri mwa iwo amachokera ku inulin ndi FOS.

Inulin ndi FOS ochokera muzu wa burdock ali ndi ma prebiotic omwe amatha kulepheretsa kukula kwa mabakiteriya owopsa m'matumbo, kulimbikitsa matumbo komanso kukonza chitetezo chamthupi ().

Muzu wa Burdock umakhalanso ndi antioxidant, anti-inflammatory ndi kutsitsa shuga m'magazi (,,,).

Mizu ya Burdock imagwiritsidwa ntchito kwambiri ku Japan. Awonetsedwa kuti amalimbikitsa matumbo athanzi, amaletsa mapangidwe a mabakiteriya owopsa m'matumbo ndikulimbikitsa chitetezo cha mthupi.

15. Ziphuphu

Mafuta amchere ndi athanzi modabwitsa. Amakhalanso gwero lalikulu la ma prebiotic.

Zomwe zili ndi ma flaxseeds ndi 20-40% CHIKWANGWANI chosungunuka kuchokera ku zotupa za mucilage ndi 60-80% zosasungunuka fiber kuchokera ku selulosi ndi lignin.

Zida zomwe zimapezeka m'mafinya zimalimbikitsa mabakiteriya athanzi, zimalimbikitsa kuyenda kwamatumbo ndikuchepetsa kuchuluka kwamafuta azakudya omwe mumadya ndi kuyamwa (,).

Chifukwa cha zomwe zimapanga ma phenolic antioxidants, mbewu za fulakesi zimakhalanso ndi anti-cancer komanso antioxidant zimathandizira kuwongolera kuchuluka kwa shuga wamagazi (,).

Zida zomwe zimapezeka m'mafinya zimalimbikitsa kuyenda matumbo nthawi zonse, kumachepetsa cholesterol cha LDL ndikuchepetsa mafuta omwe mumadya ndi kuyamwa.

16. Muzu wa Yacon

Muzu wa Yacon ndi wofanana kwambiri ndi mbatata ndipo umakhala ndi michere yambiri. Ndiolemera kwambiri mu prebiotic fructooligosaccharides (FOS) ndi inulin.

Inulin mu yacon yawonetsedwa kuti ikuthandizira m'matumbo mabakiteriya, kuchepetsa kudzimbidwa, kuwonjezera chitetezo chamthupi, kukonza mayamwidwe amchere ndikuwongolera mafuta am'magazi (,,).

Yacon imakhalanso ndi phenolic mankhwala omwe amapatsa antioxidant katundu (,).

Muzu wa Yacon uli ndi inulin wolemera komanso FOS. Ndizothandiza kwambiri pakulimbikitsa kugaya chakudya, kukonza mayamwidwe amchere, kulimbikitsa chitetezo cha mthupi lanu komanso kuwongolera mafuta amwazi.

17. Jicama Muzu

Mizu ya Jicama imakhala ndi ma calories ochepa komanso imakhala ndi michere yambiri, kuphatikiza ma prebiotic fiber inulin.

Mizu ya Jicama imathandizira kukonza kugaya chakudya, kumapangitsa chidwi cha insulin ndikutsitsa shuga m'magazi (,).

Kuphatikiza apo, ili ndi vitamini C wambiri, yomwe imalimbikitsa chitetezo chamthupi kuthana ndi matenda ().

Chomerachi chimaperekanso muyeso wa amino acid ().

Muzu wa Jicama uli ndi ma calories ochepa, koma wokhala ndi inulin.Ikhoza kukonza mabakiteriya am'matumbo anu, kulimbikitsa kuyendetsa bwino magazi m'magazi ndikupereka chitetezo cha antioxidant.

18. Nthambi ya Tirigu

Tirigu chimera chakunja cha njere zonse za tirigu. Ndi gwero labwino kwambiri la ma prebiotic.

Mulinso mtundu wina wa ulusi wopangidwa ndi arabinoxylan oligosaccharides (AXOS).

CHIKWANGWANI cha AXOS chikuyimira pafupifupi 64-69% yazakudya zamtundu wa tirigu.

CHIKWANGWANI cha AXOS kuchokera ku chimanga cha tirigu chawonetsedwa kuti chimalimbikitsa thanzi Bifidobacteria m'matumbo (,,).

Tirigu amawonetsanso kuti amachepetsa mavuto am'mimba monga kupunduka, kupsinjika ndi kupweteka m'mimba (,).

Mbewu zolemera mu AXOS zimakhalanso ndi antioxidant komanso anti-cancer zotsatira (,).

Tirigu chimera cholemera mu AXOS, mtundu wa fiber womwe wawonetsedwa kuti ukuwonjezera mabakiteriya athanzi ndikuchepetsa mavuto am'mimba.

19. Zomera Zam'madzi

Seaweed (marine algae) samadyedwa kawirikawiri. Komabe, ndi chakudya champhamvu kwambiri chopangira mavitamini.

Pafupifupi 50-85% yazakudya zam'madzi zam'madzi zimachokera pazosungunuka madzi (, 93).

Zotsatira za prebiotic zam'nyanja zaphunziridwa mu nyama koma osati mwa anthu.

Ngakhale zili choncho, kafukufukuyu wasonyeza kuti udzu wapamadzi ukhoza kupindulitsa kwambiri.

Zitha kupangitsa kukula kwa mabakiteriya ochezeka, kuteteza kukula kwa mabakiteriya omwe amayambitsa matenda, kulimbikitsa chitetezo chamthupi ndikuchepetsa chiopsezo cha khansa ya m'matumbo ().

Seaweed imakhalanso ndi ma antioxidants omwe amalumikizidwa ndi kupewa kupwetekedwa mtima ndi zikwapu ().

Seaweed ndi gwero lalikulu la prebiotic fiber. Itha kukulitsa kuchuluka kwa mabakiteriya ochezeka, kulepheretsa kukula kwa mabakiteriya owopsa ndikuthandizira chitetezo chamthupi.

Maantibiotiki Ndiofunika Kwambiri

Zakudya zama prebiotic zili ndi mitundu ingapo yamatenda omwe amathandizira kugaya chakudya.

Amalimbikitsa kuchuluka kwa mabakiteriya ochezeka m'matumbo, kuthandizira pamavuto osiyanasiyana am'mimba komanso kumalimbitsa chitetezo chamthupi.

Zakudya za prebiotic zawonetsedwanso kuti zimakulitsa thanzi lamafuta komanso zimathandiza kupewa matenda ena.

Komabe, zina mwazinthu zazakudya izi zimatha kusinthidwa mukaphika, chifukwa chake yesani kuzidya zosaphika m'malo zophika.

Dzichitireni nokha ndi m'matumbo anu mabakiteriya mwa kudya zakudya zambiri zamankhwalawa.