I-sandwiced phakathi kwe-ushukela elula (monosaccharides) kanye ne-starches (i-polysaccharides) yiqembu lama-carbohydrate engakaze sizwe okuningi kuze kube yamuva, futhi abantu abaningi namanje abakwazi ukuthi bangubani. Kodwa uma ufunda amalebuli ungabona izithako ezifana ne-inulin ne-oligofructose kuma-amaphakheji okudla futhi mhlawumbe kuzoba ngaphezulu.
Mhlawumbe uye wabona igama elithi "prebiotic" lokuhamba ngezinhlanzi emlonyeni wesilulumagama.
Uyini i-Oligosaccharide?
Ama-oligosaccharide ama-carbohydrate anesishukela elula e-3-10 axhunyiwe ndawonye. Zitholakala ngokwemvelo, okungenani ngemali encane, ezitshalweni eziningi. Izimila ezinamanani amaningi e-oligosaccharide zihlanganisa izimpande ze-chicory, ezivela kuyo inulin iningi lebhizinisi, futhi okuthiwa i-artichokes yaseJerusalema (impande yelungu lomndeni we-sunflower). Zitholakala no- anyanisi (futhi wonke "umndeni we-anyanisi", kufaka phakathi ama- leeks kanye negalikhi), ama-legumes, ukolweni, u-asparagusi, i- jicama , nokunye ukudla okutshala. Kulinganiselwa ukuthi abantu baseNyakatho Melika bathola cishe amagremu ama-1-3 ngokwemvelo ekudleni kwabo usuku ngalunye, kuyilapho abaseYurophu bethola amagremu angu-3-10.
Ama-oligosaccharide amaningi anezinambitheka ezinomusa futhi anezinye izici ezithile, njenge-mouthfeel ababoleka ekudleni, okuye kwaba nesithakazelo embonini yokudla njengengxenye eyinxenye yamafutha noshukela kokudla okunye kanye nokuthungwa okuthuthukisiwe.
Ngenxa yalokhu, ama-oligosaccharide amaningi ekudleni akhiqizwa ngokwenziwa.
Intshisekelo yakamuva nayo ihanjiswe kuma-oligosaccharides emphakathini wokudla okunomsoco ngenxa yesici esibalulekile: uhlelo lwesisu lokugaya umzimba lunzima kakhulu ukuphula phansi eziningi zalezi zarbohydrate.
Cishe i-90% ibalekela ukugaya emathunjini amancane futhi ifinyelele ikoloni lapho yenza umsebenzi ohlukile: lowo wesandulela ngculaza.
Kuyini i-Prebiotic?
I-prebiotic iyinhlobo yegama elingavamile, elisanda kuhlanganiswa ngokubhekisela ezingxenyeni zokudla ezixhasa ukukhula kwezinhlobo ezithile zamabhaktheriya ekoloni (amathumbu amakhulu). Ekuqaleni, kwakucatshangwa ukuthi i-oligosaccharides yayiyi-prebiotics eyinhloko, kodwa kuvela ukuthi isitashi esimelana ne- fiber nesithakazelisayo nazo zondla la mabhaktheriya. Siyafunda manje ukuthi uhlelo oluthile lokugaya luyenzeka ekoloni, namathonya abalulekile kuwo wonke umzimba.
Izinzuzo zezeMpilo
Amabhaktheriya adla uketshezi lwe-carbohydrate akhiqiza izinto eziningi ezizuzisayo, kufaka phakathi ama-fatty chain-acids (SCFAs) namavithamini athile ka-B. Ukwengeza, kunobunye ubufakazi bokuthi bangase bathuthukise ukumiswa kwamanye amaminerali okubalekile emathunjini amancane, kuhlanganise ne-calcium ne-magnesium.
I-SCFAs ihlinzeka ngezinzuzo eziningi, zombili endaweni yangakoloni, nakuwo wonke umzimba, nakuba ucwaningo kule ndawo luyinto entsha. Ikakhulukazi, i-butyrate isithole ukunakekelwa njengokungathi kuvikela izicubu ze-colon ezivela emonakalweni, kuhlanganise nomdlavuza we-colon kanye nesifo sofuba esiswini.
Ezinye izinzuzo ezikhona zingabandakanya:
- cholesterol ephansi
- triglycerides ephansi
- ngcono i-insulin ukuzwela kanye ne-glucose metabolism
- ngcono umsebenzi we-immune system
Ngokuthakazelisayo, ama-oligosaccharide ahlukene avame ukhiqiza ukuthuthukiswa okuningi kwe-SCFAs ngokudla ukudla okuhlukahlukene.
Ingabe i-Oligosaccharides Fiber?
Nakuba ama-oligosaccharide ayinamaferesi ezinhlobonhlobo eziningi zegama (ikakhulukazi, azowela ngaphansi kwezigaba zombili fiber eguquguqukayo kanye ne-fibreable fermentable), ngokuvamile azibhalwanga njenge-fibre kumalebula okudla e-US ngalesi sikhathi. I-inulin evela emcimbini we-chicory ingase ibe yodwa kuphela.
Lapho Uthola Oligosaccharides Kakhulu Esidlweni Sakho
Ngaphezu kokubhontshisi kanye nemifino echazwe ngenhla, izithasiselo zokudla zingaba umthombo we-oligosaccharides-inulin kanye ne-oligofructose yizona ezivame kakhulu (isibonelo, amavulumu amaningi we-Quest Protein Bar aqukethe i-inulin).
Kodwa-ke, uma ungadli okuningi kwalokhu kudla, ungathola futhi izinzuzo ze-prebiotic ze-oligosaccharides ngokuthola i-fibre enokuvutha kakhulu ekudleni kwakho, kufaka phakathi isitashi esingafuni.
Imithombo:
Cummings, JH. "I-Intestine Enkulu Yokudla Nezifo" (i-monograph), Disemba 1996, i-ISBN 2-930151-02-1
Ubuhle, KR. "Inulin no-Oligofructose: Bani?". I-Journal of Nutrition 1999; 129: 1402S-1406S.)
UMeyer, Pl Diederick. "I-Oligosaccharides ye-Nondigestible njenge-Fiber Dietary." J. we-AOAC International May / June 2004; 87 (3): 718-26