Indyo yuzuye ni ngombwa mu kubungabunga ubuzima bwiza, kandi fibre y'ibiryo igira uruhare runini mu kugera kuri ubwo buringanire. Fibre ni ubwoko bwa karubone iboneka mu biribwa bishingiye ku bimera nk'imbuto, imboga, ibinyampeke, n'ibinyamisogwe. Azwiho gukomeza sisitemu yumubiri igira ubuzima bwiza, kugenga amara, no kugabanya ibyago byo kwandura indwara zidakira nkindwara z'umutima na diyabete. Nubwo ari ngombwa, abantu benshi ntibarya fibre ihagije mumirire yabo ya buri munsi.
Intego yiki kiganiro nukugereranya fibre ebyiri zitandukanye zimirire,inulin, naamashaza, gufasha abantu guhitamo neza fibre ikwiranye nibiryo bakeneye. Muri iki kiganiro, tuzasesengura imirire, inyungu zubuzima, ningaruka kubuzima bwigifu nigifu cya inuline na fibre. Mugusobanukirwa itandukaniro nibisa hagati yizi fibre zombi, abasomyi bazunguka ubumenyi bwingenzi kubinjiza mumirire yabo neza.
A. Ibisobanuro n'inkomoko ya inulin
Inulin ni ubwoko bwa fibre fibre iboneka mu bimera bitandukanye, cyane cyane mu mizi cyangwa rhizomes. Imizi ya Chicory nisoko ikungahaye kuri inuline, ariko irashobora no kuboneka mubiribwa nkibitoki, igitunguru, tungurusumu, asparagus, na artichokes ya Yerusalemu. Inuline ntabwo igogorwa mu mara mato ahubwo ikanyura mu mara, aho ikora nka prebiotic, igatera imbere gukura kwa bagiteri zifite akamaro mu mara.
B. Imirire nibyiza byubuzima bwa inuline
Inulin ifite imirire myinshi ituma yongerwaho agaciro mumirire. Ifite karori nke kandi igira ingaruka nkeya kurwego rwisukari yamaraso, bigatuma ihitamo neza kubayobora ibiro byabo nabantu barwaye diyabete. Nka fibre prebiotic, inulin ifasha kugumana ubuzima bwiza bwa bagiteri zo munda, zifite akamaro kubuzima bwigifu ndetse nubudahangarwa bw'umubiri. Byongeye kandi, inuline yahujwe no kunoza intungamubiri, cyane cyane ku myunyu ngugu nka calcium na magnesium.
C. Ibyokurya byigifu nigifu byubuzima bwa inuline
Kunywa inuline byahujwe nibyiza byinshi byigifu nigifu. Itera amara buri gihe kandi igabanya impatwe mu kongera inshuro nyinshi no koroshya intebe. Inulin ifasha kandi kugabanya ibyago byo kurwara kanseri y'amara mu guteza imbere imikurire ya bagiteri zifite akamaro, nazo zikabuza gukura kwa bagiteri zangiza zishobora gutera uburibwe n'indwara.
A. Gusobanukirwa ibigize n'inkomoko ya fibre
Amashaza ya fibre ni ubwoko bwa fibre fibre idashobora gukomoka kumashaza, kandi izwiho kuba ifite fibre nyinshi hamwe na karubone nkeya hamwe nibinure. Iraboneka muri salle yamashaza mugihe cyo gutunganya amashaza kubicuruzwa byibiribwa. Bitewe na kamere yayo idashonga, fibre yamashaza yongerera ubwinshi intebe, byorohereza amara buri gihe no gufasha mubuzima bwigifu. Byongeye kandi, fibre fibre idafite gluten, bigatuma ibera abantu bafite sensibilité ya gluten cyangwa indwara ya celiac.
B. Agaciro kintungamubiri nibyiza byubuzima bwa fibre
Amababi ya Pea akungahaye kuri fibre yimirire, cyane cyane fibre idashobora gushonga, igira uruhare mubuzima bwayo. Ifasha ubuzima bwo mu nda guteza imbere amara asanzwe no kwirinda kuribwa mu nda. Byongeye kandi, fibre nyinshi iri muri fibre yamashaza irashobora gufasha gucunga urugero rwa cholesterol, bityo bikagabanya ibyago byindwara z'umutima. Byongeye kandi, fibre fibre ifite indangagaciro nkeya ya glycemic, bivuze ko igira ingaruka nkeya kurwego rwisukari yamaraso, bigatuma ikwiranye nabantu barwaye diyabete.
C. Kugereranya ibyiza byigifu nigifu bya fibre
Kimwe na inuline, fibre yamashanyarazi itanga igogora nigifu. Ifasha kugumana amara no gufasha mukurinda indwara zo munda nka diverticulose. Amashanyarazi ya Pea kandi afasha mukubungabunga mikorobe nzima itanga ibidukikije byinshuti za bagiteri zingirakamaro gutera imbere, biteza imbere ubuzima bwimbere muri rusange hamwe nubudahangarwa bw'umubiri.
A. Ibiribwa hamwe nibigize fibre ya inuline na fibre
Inuline na fibre fibre bitandukanye mubitunga umubiri hamwe nibigize fibre, bigira ingaruka kubuzima bwabo no kubiryo. Inulin ni fibre ibora igizwe ahanini na polymers ya fructose, mugihe fibre yamashanyarazi ari fibre idashobora gutanga itanga igice kinini cyintebe. Buri bwoko bwa fibre butanga inyungu zitandukanye kandi burashobora kuba bwiza kubantu bafite ibyo bakeneye byimirire kandi bakunda.
B. Ibitekerezo kubikenerwa bitandukanye byimirire nibyo ukunda
Mugihe uhisemo inulin na fibre fibre, ni ngombwa gutekereza kubyo umuntu akenera byimirire nibyo akunda. Kubantu bafite intego yo gucunga ibiro byabo, inuline irashobora gukundwa bitewe na calorie nkeya hamwe na glycemic index index. Ku rundi ruhande, abantu bashaka kunoza amara no kwirinda kuribwa mu nda barashobora kubona fibre y amashaza ifite akamaro kanini bitewe nububiko bwa fibre idashobora gushonga hamwe nubushobozi bwo gukora byinshi.
C. Ingaruka ku micungire yuburemere hamwe nisukari yamaraso
Inuline na fibre byombi bifite ubushobozi bwo guhindura ibiro hamwe nisukari yamaraso. Inuline nkeya ya inuline hamwe na glycemic index indangagaciro ituma iba uburyo bwiza bwo gucunga ibiro no kugenzura isukari mu maraso, mu gihe ubushobozi bwa fibre fibre yo guhaza guhaga no kugabanya ubushake bwo kurya, bigira uruhare runini mu gucunga ibiro no kugenzura isukari mu maraso.
A. Ibintu ugomba gusuzuma mugihe winjizamo inuline cyangwa amashaza mumirire yawe
Iyo winjije inuline cyangwa amashaza mumirire yawe, hari ibintu byinshi ugomba gutekerezaho, harimo ibyo kurya byumuntu ku giti cye, intego zubuzima, hamwe nibihe byose byogusya cyangwa metabolike. Ni ngombwa kugisha inama inzobere mu buvuzi cyangwa inzobere mu bijyanye n’imirire kugira ngo umenye uburyo bwiza bwa fibre bushingiye ku bitekerezo by’ubuzima bwite.
B. Inama zifatika zo kwinjiza utwo tunyabuzima two kurya buri munsi
Kwinjiza inulin cyangwa amashaza ya fibre mumafunguro ya buri munsi birashobora kugerwaho binyuze mubiribwa bitandukanye nibicuruzwa. Kuri inuline, kwinjiza ibiryo nkumuzi wa chicory, igitunguru, na tungurusumu muri resept birashobora gutanga isoko karemano ya inuline. Ubundi, fibre yamashanyarazi irashobora kongerwamo ibicuruzwa bitetse, urusenda, cyangwa isupu kugirango byongere fibre yibyo kurya.
C. Incamake yibyingenzi byingenzi byo guhitamo fibre ikenewe kubyo kurya bikenerwa
Muri make, guhitamo inulin na fibre fibre bigomba gushingira kubyo umuntu akenera byimirire, intego zubuzima, hamwe nibyo akunda. Inuline irashobora kuba nziza kubantu bashaka gucunga ibiro hamwe nisukari yamaraso, mugihe fibre yamashaza irashobora guhitamo guteza imbere amara nubuzima bwigifu.
Mu gusoza, inulin na fibre fibre bitanga imirire idasanzwe ninyungu zubuzima zishobora kuzuza indyo yuzuye. Inulin itanga inyungu za prebiotic kandi ishyigikira gucunga ibiro no kugenzura isukari mu maraso, mugihe amashaza ya fibre afasha mukuzamura ubuzima bwinda no guhora mu gifu.
Ni ngombwa kwegera ibiryo bya fibre byokurya hamwe nibisobanuro byuzuye kandi byuzuye, urebye inyungu zinyuranye ziva mumasoko atandukanye hamwe nuburyo ashobora guhuza nibyifuzo byubuzima hamwe nibyifuzo byabo.
Ubwanyuma, gusobanukirwa ibyo umuntu akeneye byimirire nibyingenzi muguhitamo fibre ikwiye kubuzima bwiza no kumererwa neza. Mu kuzirikana intego z’ubuzima bwite no kugisha inama inzobere mu buvuzi, abantu barashobora guhitamo neza kugirango binjize neza inuline cyangwa fibre yibiryo mubyo kurya byabo.
Muri make, guhitamo hagati ya inulin na amashaza biterwa nibiryo umuntu akenera, intego zubuzima, hamwe nibyo akunda. Fibre zombi zifite imirire yihariye ninyungu zubuzima, kandi gusobanukirwa itandukaniro ningirakamaro mugufata icyemezo kiboneye. Byaba inyungu za inuline prebiotic, gucunga ibiro, no kugenzura isukari mu maraso, cyangwa inkunga ya pea fibre kubuzima bwo munda no guhora mu gifu, icyangombwa ni uguhuza izo nyungu nibyifuzo bya buri muntu. Mugusuzuma ibintu bitandukanye no gushaka ubuyobozi bwumwuga, abantu barashobora kwinjiza neza inuline cyangwa amashaza mumirire yabo kugirango ubuzima bwabo bugerweho neza.
Reba:
1. Harris, L., Possemiers, S., Van Ginderachter, C., Vermeiren, J., Rabot, S., & Maignien, L. (2020). Ikigeragezo cya Fibre y'ingurube: ingaruka za fibre nshya yibishyimbo kuburinganire bwingufu nubuzima bwo munda mu ngurube zo mu rugo - metabolomics hamwe n’ibipimo bya mikorobe mu byitegererezo bya fecal na caecal, hamwe na metabolomique ya fecal na VOC. Urubuga: Ubushakashatsi
2. Ramnani, P., Costabile, A., Bustillo, A., na Gibson, GR (2010). Ubushakashatsi butemewe, buhumye-buhumyi, bwambukiranya ingaruka za oligofructose ku busembwa bwa gastrici kubantu bazima. Urubuga: Urubuga rwa kaminuza ya Cambridge
3. Dehghan, P., Gargari, BP, Jafar-Abadi, MA, & Aliasgharzadeh, A. (2014). Inulin igenzura uburibwe na endotoxemia ya metabolike ku bagore barwaye diyabete yo mu bwoko bwa 2: igeragezwa ry’amavuriro ryateganijwe. Urubuga: Urubuga
4. Bosscher, D., Van Loo, J., Franck, A. (2006). Inulin na oligofructose nka prebiotics mukurinda indwara zo munda n'indwara. Urubuga Ihuza: Ubumenyi
5. Wong, JM, de Souza, R., Kendall, CW, Emam, A., & Jenkins, DJ (2006). Ubuzima bwa colonike: fermentation hamwe na acide ya fatty acide. Urubuga Ihuza: Kamere Isubiramo Gastroenterology & Hepatology
Twandikire:
Grace HU (Umuyobozi ushinzwe kwamamaza)grace@biowaycn.com
Carl Cheng (Umuyobozi mukuru / Boss)ceo@biowaycn.com
Urubuga:www.biowayimirire.com
Igihe cyo kohereza: Gashyantare-23-2024
