Momwe Mafuta Amtundu Wochepa Amakhudzira Thanzi ndi Kulemera

Zamkati

• Kodi Mafuta Amtengo Wapatali Ndi Chiyani?
• Zakudya Zakudya Zamakina Ochepera
• Mafuta Amfupi-Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chachidule
• Kutsekula m'mimba
• Matenda Opweteka
• Ma Short-Chain Fatty Acids ndi Khansa ya Colon
• Ma Short-Chain Fatty Acids ndi Matenda A shuga
• Ma Short-Chain Fatty Acids ndi Kuchepetsa Kunenepa
• Ma Short-Chain Fatty Acids ndi Mtima Health
• Kodi Muyenera Kugwiritsa Ntchito Zowonjezera?
• Tengani Uthenga Wanyumba

Mafuta amfupi-pang'ono amapangidwa ndi mabakiteriya ochezeka m'matumbo mwanu.

M'malo mwake, ndiwo gwero lalikulu la chakudya m'maselo anu.

Mafuta amfupi-mafuta amatha kutenganso gawo lofunikira paumoyo ndi matenda.

Zitha kuchepetsa ngozi yamatenda otupa, mtundu wa 2 shuga, kunenepa kwambiri, matenda amtima ndi zina ().

Nkhaniyi ikufotokoza momwe mafuta amtundu wamafuta amakhudzira thanzi.

Kodi Mafuta Amtengo Wapatali Ndi Chiyani?

Mafuta amfupi amchere amchere amakhala ndi ma atomu ochepera 6 a kaboni (C) ().

Amapangidwa pomwe mabakiteriya ochezeka amatulutsa zotsekemera m'matumbo mwanu, ndipo ndiye gwero lalikulu la mphamvu yama cell okutira koloni yanu.

Pachifukwa ichi, amatenga gawo lofunikira paumoyo wamatenda ().

Mafuta amchere ocheperako amagwiritsidwa ntchito zina mthupi. Mwachitsanzo, atha kukupatsani 10% ya zosowa zanu za tsiku ndi tsiku ().

Mafuta amfupi amathandizanso amathandiziranso kupangika kwa michere yofunikira monga ma carbs ndi mafuta ().

Pafupifupi 95% yamafuta amfupi-m'thupi mwanu ndi awa:

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

Propionate imakhudzidwa kwambiri ndikupanga shuga m'chiwindi, pomwe acetate ndi butyrate zimaphatikizidwa ndi mafuta ena amchere ndi cholesterol ().

Zambiri zimakhudza kuchuluka kwamafuta amfupi-amchere amtundu wanu, kuphatikiza kuchuluka kwa tizilombo tating'onoting'ono, chakudya komanso nthawi yomwe zimatengera chakudya kuyenda m'matumbo anu).

Mafuta amfupi-amchere amapangidwa pomwe fiber imafufumitsa m'matumbo. Amakhala ngati gwero la mphamvu m'maselo okutira m'matumbo.

Zakudya Zakudya Zamakina Ochepera

Kudya zakudya zambiri zamtundu wa fiber, monga zipatso, ndiwo zamasamba ndi nyemba, zimalumikizidwa ndi kuwonjezeka kwa mafuta amchere amfupi ().

Kafukufuku wina wa anthu 153 adapeza mayanjano abwino pakati pa kudya kwambiri zakudya zamasamba komanso kuchuluka kwamafuta amfupi-amchere m'mipando (7).

Komabe, kuchuluka ndi mtundu wa fiber yomwe mumadya imakhudza mabakiteriya m'matumbo mwanu, omwe amakhudza mafuta amfupi omwe amapangidwa ().

Mwachitsanzo, kafukufuku wasonyeza kuti kudya michere yambiri kumawonjezera kupanga kwa butyrate, pomwe kuchepa kwama fiber kumachepetsa kupanga ().

Mitundu yotsatirayi ndi yabwino kwambiri popanga mafuta amchere amtundu wa colon (,):

• Inulin: Mutha kupeza inulin kuchokera ku artichokes, adyo, maekisi, anyezi, tirigu, rye ndi katsitsumzukwa.
• Fructooligosaccharides (FOS): FOS imapezeka mu zipatso ndi ndiwo zamasamba zosiyanasiyana, kuphatikiza nthochi, anyezi, adyo ndi katsitsumzukwa.
• Wosakaniza wowuma: Mutha kupeza wowuma wosagwirizana ndi mbewu, balere, mpunga, nyemba, nthochi zobiriwira, nyemba ndi mbatata zomwe zaphikidwa kenako zitakhazikika.
• Pectin: Zipatso zabwino za pectin zimaphatikizapo maapulo, apurikoti, kaloti, malalanje ndi ena.
• Chimamanda ngozi adichie: Arabinoxylan imapezeka m'matumbo. Mwachitsanzo, ndiye cholumikizira chofala kwambiri mu chinangwa cha tirigu, chomwe chimapanga pafupifupi 70% ya fiber yonse.
• Chingamu chingamu: Chingamu chingachoke ku nyemba za guar, zomwe ndi nyemba.

Mitundu ina ya tchizi, batala ndi mkaka wa ng'ombe zilinso ndi butyrate yaying'ono.

Zakudya zamtundu wapamwamba, monga zipatso, nyama zamasamba, nyemba ndi mbewu zonse, zimalimbikitsa kupanga mafuta amfupi.

Mafuta Amfupi-Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chachidule

Mafuta amfupi amchere atha kukhala othandiza pamavuto ena am'mimba.

Mwachitsanzo, butyrate imakhala ndi zotsutsana ndi zotupa m'matumbo ().

Kutsekula m'mimba

Mabakiteriya anu amatembenuza wowuma wosagwirizana ndi pectin kukhala mafuta amfupi, ndipo kuwadya kwawonetsedwa kuti kumachepetsa kutsekula m'mimba mwa ana (,).

Matenda Opweteka

Ulcerative colitis ndi matenda a Crohn ndi mitundu iwiri yayikulu yamatenda otupa (IBD). Zonsezi zimadziwika ndi kutupa kwamatenda.

Chifukwa cha anti-inflammatory properties, butyrate yakhala ikugwiritsidwa ntchito pochiza zonsezi.

Kafukufuku wama mbewa awonetsa kuti zowonjezera mavitamini zimachepetsa kutupa kwa m'mimba, ndipo zowonjezera ma acetate zinali ndi maubwino ofanana. Kuphatikiza apo, mafuta ochepa amtundu wamafuta ochepa anali olumikizidwa ndi kukulira ulcerative colitis (,).

Kafukufuku waumunthu akuwonetsanso kuti mafuta amfupi-asidi, makamaka butyrate, amatha kusintha zizindikilo za ulcerative colitis ndi matenda a Crohn (,,,).

Kafukufuku wokhudzana ndi odwala 22 omwe ali ndi ulcerative colitis adapeza kuti kudya magalamu 60 a oat chinangwa tsiku lililonse kwa miyezi itatu kumawongolera zizindikilo ().

Kafukufuku wina wocheperako adapeza kuti zowonjezera mavitamini zidapangitsa kusintha kwamankhwala ndikukhululukidwa kwa 53% ya odwala a Crohn's disease ().

Kwa odwala ulcerative colitis, enema of short-chain fatty acids, kawiri patsiku kwa milungu 6, adathandizira kuchepetsa zizindikilo ndi 13% ().

Mafuta amfupi amchere amachepetsa kutsekula m'mimba ndikuthandizira kuchiza matenda am'matumbo.

Ma Short-Chain Fatty Acids ndi Khansa ya Colon

Mafuta amchere amafupikitsa amathandizira kwambiri popewa komanso kuchiza khansa zina, makamaka khansa ya m'matumbo (,,).

Kafukufuku wa labu akuwonetsa kuti butyrate imathandizira kuti maselo am'matumbo akhale athanzi, amalepheretsa kukula kwa zotupa komanso amalimbikitsa kuwonongeka kwa khansa m'matumbo (,,,).

Komabe, makina omwe amachititsa izi samamveka bwino (,,).

Kafukufuku wowerengeka akuwonetsa kulumikizana pakati pazakudya zapamwamba kwambiri komanso kuchepa kwa khansa ya m'matumbo. Akatswiri ambiri amati kupangidwa kwa mafuta amtundu wamafuta amfupi mwina ndiomwe amachititsa izi (,).

Kafukufuku wina wazinyama amafotokozanso za kulumikizana kwabwino pakati pazakudya zapamwamba kwambiri komanso kuchepa kwa khansa ya m'matumbo (,).

Pakafukufuku wina, mbewa zomwe zimakhala ndi michere yambiri, zomwe zotupa zake zimakhala ndi mabakiteriya opanga mavitamini, zidakhala ndi zotupa zochepa 75% kuposa mbewa zomwe zidalibe mabakiteriya ().

Chosangalatsa ndichakuti, zakudya zapamwamba kwambiri zokha - popanda mabakiteriya kuti apange butyrate - sizinateteze khansa ya m'matumbo. Chakudya chochepa kwambiri - ngakhale ndi mabakiteriya opanga ma butyrate - sichimathandizanso ().

Izi zikusonyeza kuti ma anti-cancer amapezekanso pokhapokha ngati zakudya zamafuta ambiri zimaphatikizidwa ndi mabakiteriya oyenera m'matumbo.

Komabe, maphunziro aumunthu amapereka zotsatira zosakanikirana. Zina zimasonyeza kulumikizana pakati pa zakudya zopatsa mphamvu kwambiri komanso kuchepetsa chiopsezo cha khansa, pomwe ena samapeza ulalo (,,,).

Komabe maphunzirowa sanayang'ane m'matumbo mabakiteriya, ndipo kusiyanasiyana kwamatenda am'magazi kumatha kutengapo gawo.

Mafuta amfupi-amchere awonetsedwa kuti amateteza ku khansa yam'matumbo m'maphunziro azinyama ndi labu. Komabe, kufufuza kwina kumafunikira.

Ma Short-Chain Fatty Acids ndi Matenda A shuga

Kuwunikiridwa kwaumboni kunanenetsa kuti butyrate imatha kukhala ndi zotsatira zabwino m'zinyama ndi anthu omwe ali ndi matenda amtundu wa 2 ().

Kuwunikanso komweku kunanenanso kuti zikuwoneka kuti pali kusiyana pakati pama tizilombo toyambitsa matenda mwa anthu omwe ali ndi matenda ashuga (,).

Mafuta amchere amtundu waifupi awonetsedwa kuti amachulukitsa michere m'chiwindi ndi minofu, zomwe zimapangitsa kuti shuga azikhala bwino (,,).

M'maphunziro azinyama, acetate ndi propionate zowonjezera mavitamini m'magazi a shuga ndi makoswe abwinobwino (,,).

Komabe pali maphunziro ochepa okhudza anthu, ndipo zotsatira zake ndizosakanikirana.

Kafukufuku wina anapeza kuti mankhwala a propionate amachepetsa shuga m'magazi, koma kafukufuku wina adapeza kuti mafuta ochepera amtundu wamafuta ochepa sanakhudze kwambiri kuwongolera shuga m'magazi mwa anthu athanzi (,).

Kafukufuku wochuluka wa anthu awonetsanso mayanjano pakati pa zotsekemera zotsekemera ndi kuwongolera kwa shuga m'magazi komanso chidwi cha insulin (,).

Komabe izi zimawoneka mwa anthu omwe ali onenepa kwambiri kapena osagwiritsa ntchito insulin, osati mwa anthu athanzi (,,).

Mafuta amchere amafupikitsa amaoneka kuti amathandizira kuwongolera shuga m'magazi, makamaka kwa anthu omwe ali ndi matenda ashuga kapena insulin.

Ma Short-Chain Fatty Acids ndi Kuchepetsa Kunenepa

Kupangidwa kwa tizilombo tating'onoting'ono m'matumbo kumatha kukhudza kuyamwa kwa michere ndi mphamvu zamagetsi, motero kumathandizira kukulitsa kunenepa kwambiri (,).

Kafukufuku wasonyeza kuti mafuta amtundu wamafuta amathandizanso kuwongolera kagayidwe ka mafuta powonjezera kuwotcha mafuta ndikuchepetsa kusungira mafuta ().

Izi zikachitika, kuchuluka kwamafuta amafuta amwazi m'magazi amachepetsedwa, ndipo zitha kuthandizanso kupewa kunenepa (,,,).

Kafukufuku wazinyama zingapo awunika izi. Pambuyo pochiritsidwa kwa milungu isanu ndi butyrate, mbewa zonenepa zidataya 10.2% ya thupi lawo loyambirira, ndipo mafuta amthupi amachepetsedwa ndi 10%. Mu makoswe, zowonjezera zowonjezera zimachepetsa kusungira mafuta (,).

Komabe, umboni womwe umalumikiza mafuta amtundu wamafuta ochepa kuti achepetse kunenepa umakhazikitsidwa makamaka pamaphunziro a nyama ndi mayeso.

Kafukufuku wazinyama ndi mayeso a chubu akuwonetsa kuti mafuta amfupi-amchere amathandizira kupewa ndikuchiza kunenepa kwambiri. Komabe, maphunziro aumunthu amafunikira.

Ma Short-Chain Fatty Acids ndi Mtima Health

Kafukufuku wambiri wowunikira adalumikiza zakudya zapamwamba kwambiri ndi kuchepa kwa matenda amtima.

Komabe, kulimba kwa mayanjanowa nthawi zambiri kumadalira mtundu wa fiber ndi gwero ().

Mwa anthu, kudya kwa fiber kumalumikizidwanso ndi kuchepa kwa kutupa ().

Chimodzi mwazifukwa zomwe CHIKWANGWANI chimachepetsa chiopsezo cha matenda amtima chitha kukhala chifukwa chopanga mafuta amfupi-amchere m'matumbo (,,).

Kafukufuku wazinyama ndi anthu awonetsa kuti mafuta amfupi-mafuta adachepetsa cholesterol (,,,,).

Butyrate imaganiziridwa kuti imalumikizana ndi majini ofunikira omwe amapanga cholesterol, mwina kuchepetsa kupanga kwa cholesterol ().

Mwachitsanzo, kuchuluka kwa mafuta m'thupi kumachepa m'mimba mwa makoswe omwe amapatsidwa mankhwala owonjezera. Acetic acid amachepetsanso cholesterol m'makoswe (,,).

Zotsatira zomwezi zidawoneka mwa anthu onenepa kwambiri, monga acetate mu viniga amachepetsa kuchuluka kwa cholesterol m'mwazi ().

Mafuta amfupi amchere amachepetsa chiopsezo cha matenda amtima pochepetsa kutupa ndikuletsa kutulutsa kwa cholesterol.

Kodi Muyenera Kugwiritsa Ntchito Zowonjezera?

Mafuta amchere amafupikira amapezeka ngati ma butyric acid salt.

Izi zimatchedwa sodium, potaziyamu, calcium kapena magnesium butyrate. Amapezeka mosavuta pa intaneti kapena pa-counter.

Komabe, zowonjezera mphamvu sizingakhale njira yabwino kwambiri yowonjezeretsa mafuta anu amfupi. Zowonjezera za butyrate zimayamwa zisanafike pamatumbo, nthawi zambiri m'matumbo ang'onoang'ono, zomwe zikutanthauza kuti zabwino zonse zamaselo am'matumbo zidzatayika.

Kuphatikiza apo, pali umboni wochepa kwambiri wasayansi wokhudzana ndi mphamvu yamafuta ochepa amchere amchere.

Butyrate imafika bwino pamatumbo ikafufuma kuchokera ku fiber. Chifukwa chake, kuwonjezera kuchuluka kwa zakudya zopatsa mphamvu mu zakudya zanu mwina ndi njira yabwinoko yopititsira patsogolo asidi wamafuta ochepa.

Kudya zakudya zamafuta ambiri ndiye njira yabwino kwambiri yowonjezerapo mafuta amchere amfupi, chifukwa zowonjezera zimayamwa musanafike koloni.

Tengani Uthenga Wanyumba

Chifukwa cha anti-yotupa komanso anti-khansa, zikuwoneka kuti mafuta amfupi-mafuta amakhala ndi zotsatira zosiyanasiyana pamthupi lanu.

Chomwe mungatsimikizire ndichakuti: kusamalira mabakiteriya anu am'matumbo kumatha kubweretsa zabwino zambiri.

Njira yabwino kwambiri yodyetsera mabakiteriya abwino m'matumbo mwanu ndi kudya zakudya zambiri zopatsa mphamvu.