Daidaitaccen abinci yana da mahimmanci don kiyaye lafiya, kuma fiber na abinci yana taka muhimmiyar rawa wajen cimma wannan daidaito. Fiber wani nau'in carbohydrate ne da ake samu a cikin abinci na tushen shuka kamar 'ya'yan itatuwa, kayan lambu, hatsi gabaɗaya, da legumes. An san shi don kiyaye tsarin narkewar abinci lafiya, daidaita motsin hanji, da rage haɗarin kamuwa da cututtuka na yau da kullun kamar cututtukan zuciya da ciwon sukari. Duk da mahimmancinsa, mutane da yawa ba sa cin isasshen fiber a cikin abincin yau da kullun.
Manufar wannan tattaunawar ita ce kwatanta nau'ikan fiber guda biyu daban-daban,inulin, kumafiber fis, don taimaka wa mutane yin zaɓin da aka sani game da abin da fiber ya fi dacewa da bukatun abincin su. A cikin wannan labarin, za mu bincika kaddarorin sinadirai, fa'idodin kiwon lafiya, da tasiri kan lafiyar narkewa da hanji na inulin da fiber fis. Ta hanyar fahimtar bambance-bambance da kamanceceniya tsakanin waɗannan zaruruwa biyu, masu karatu za su sami fa'ida mai mahimmanci don haɗa su cikin abincinsu yadda ya kamata.
A. Ma'anar da tushen inulin
Inulin wani nau'in fiber ne mai narkewa wanda ake samu a cikin tsire-tsire iri-iri, musamman a cikin tushen ko rhizomes. Tushen chicory shine tushen inulin, amma ana iya samunsa a cikin abinci kamar ayaba, albasa, tafarnuwa, bishiyar asparagus, da Jerusalem artichokes. Ba a narkar da Inulin a cikin ƙananan hanji kuma a maimakon haka ya wuce zuwa hanji, inda yake aiki a matsayin prebiotic, yana inganta haɓakar ƙwayoyin cuta masu amfani a cikin hanji.
B. Abubuwan gina jiki da amfanin lafiyar inulin
Inulin yana da kaddarorin sinadirai da yawa waɗanda ke sanya shi ƙari mai mahimmanci ga abinci. Yana da ƙananan adadin kuzari kuma yana da ɗan tasiri akan matakan sukari na jini, yana mai da shi zaɓi mai dacewa ga waɗanda ke sarrafa nauyin su da kuma mutanen da ke da ciwon sukari. A matsayin fiber na prebiotic, inulin yana taimakawa wajen kiyaye ma'auni mai kyau na kwayoyin cuta, wanda ke da mahimmanci ga lafiyar tsarin narkewa da tsarin rigakafi. Bugu da ƙari, an haɗa inulin tare da ingantaccen sha na gina jiki, musamman ga ma'adanai kamar calcium da magnesium.
C. Amfanin lafiyar hanji da na hanji na shan inulin
An danganta amfani da inulin zuwa fa'idodin narkewar abinci da na hanji da yawa. Yana haɓaka motsin hanji na yau da kullun kuma yana rage maƙarƙashiya ta hanyar ƙara mitar stool da taushin daidaiton stool. Inulin kuma yana taimakawa wajen rage haɗarin kamuwa da cutar kansar hanji ta hanyar haɓaka haɓakar ƙwayoyin cuta masu amfani, wanda hakan ke hana haɓakar ƙwayoyin cuta masu cutarwa waɗanda ke haifar da kumburi da cuta.
A. Fahimtar abun da ke ciki da tushen fiber fis
Fiber fibre wani nau'i ne na fiber da ba a iya narkewa da aka samu daga wake, kuma an san shi da yawan fiber da ƙarancin carbohydrate da mai mai. Ana samun shi daga ƙwanƙwasa na peas a lokacin sarrafa kayan abinci na kayan abinci. Saboda yanayin da ba ya narkewa, fiber fis ɗin fiɗa yana ƙara ɗimbin yawa ga stool, sauƙaƙe motsin hanji na yau da kullun da kuma taimakawa ga lafiyar narkewa. Bugu da ƙari kuma, fiber fis ɗin ba shi da alkama, yana sa ya dace da mutanen da ke da ƙwayar alkama ko cutar celiac.
B. Kimar abinci mai gina jiki da fa'idodin kiwon lafiya na fiber fis
Fiber na fis yana da wadata a cikin fiber na abinci, musamman fiber maras narkewa, wanda ke ba da gudummawa ga fa'idodin kiwon lafiya. Yana tallafawa lafiyar hanji ta hanyar haɓaka motsin hanji na yau da kullun da hana maƙarƙashiya. Bugu da ƙari, babban abun ciki na fiber a cikin fiber na fis zai iya taimakawa wajen sarrafa matakan cholesterol, don haka rage haɗarin cututtukan zuciya. Bugu da ƙari, fiber fiber yana da ƙananan glycemic index, ma'ana yana da tasiri kaɗan akan matakan sukari na jini, yana sa ya dace da masu ciwon sukari.
C. Kwatanta fa'idodin lafiyar hanji da na hanji na fiber fis
Hakazalika da inulin, fiber fis yana ba da fa'idodin narkewar abinci da lafiyar hanji. Yana taimakawa wajen kula da hanji akai-akai kuma yana taimakawa wajen rigakafin cututtuka na gastrointestinal kamar diverticulosis. Fiber na fis kuma yana taimakawa wajen kiyaye microbiome mai lafiya ta hanyar samar da yanayi na abokantaka don ƙwayoyin cuta masu amfani don bunƙasa, haɓaka lafiyar hanji gabaɗaya da aikin rigakafi.
A. Abubuwan da ke cikin abinci da fiber abun ciki na inulin da fiber fis
Inulin da filaye na fis sun bambanta a cikin abubuwan da ke cikin sinadirai da abun da ke cikin fiber, wanda ke shafar tasirin su akan lafiya da dacewa da abinci. Inulin fiber ne mai narkewa wanda aka hada da farko na polymers fructose, yayin da fiber fis ɗin fiber ne wanda ba zai narkewa ba wanda ke ba da girma ga stool. Kowane nau'in fiber yana ba da fa'idodi daban-daban kuma yana iya zama mafi dacewa ga daidaikun mutane masu takamaiman buƙatun abinci da abubuwan da ake so.
B. Abubuwan la'akari don buƙatun abinci daban-daban da abubuwan da ake so
Lokacin zabar tsakanin inulin da fiber fis, yana da mahimmanci a la'akari da buƙatun abinci na mutum ɗaya da abubuwan da ake so. Ga mutanen da ke da niyyar sarrafa nauyinsu, ana iya fifita inulin saboda ƙarancin kalori da ƙarancin glycemic index. A gefe guda kuma, daidaikun mutanen da ke neman inganta yanayin hanji na yau da kullun da hana maƙarƙashiya na iya samun fiber fis ɗin fiɗa don ƙarin fa'ida saboda abun ciki na fiber wanda ba ya narkewa da kuma haɓakar girma.
C. Tasiri kan sarrafa nauyi da matakan sukari na jini
Dukansu inulin da fiber fis suna da yuwuwar tasirin sarrafa nauyi da matakan sukari na jini. Ƙananan kalori na Inulin da ƙananan kaddarorin glycemic index sun sa ya zama zaɓi mai kyau don sarrafa nauyi da sarrafa sukari na jini, yayin da ƙarfin fis ɗin fis don haɓaka gamsuwa da daidaita ci yana ba da gudummawa ga yuwuwar rawar da yake takawa wajen sarrafa nauyi da daidaita sukarin jini.
A. Abubuwan da ya kamata a yi la'akari yayin haɗa inulin ko fiber fis a cikin abincin ku
Lokacin haɗa inulin ko fiber fis a cikin abincin ku, akwai abubuwa da yawa da za ku yi la'akari da su, gami da buƙatun abinci na mutum ɗaya, burin kiwon lafiya, da duk wani yanayi na narkewa ko na rayuwa. Yana da mahimmanci a tuntuɓi ƙwararrun kiwon lafiya ko masu cin abinci masu rijista don ƙayyade zaɓin fiber mafi dacewa bisa la'akari da lafiyar mutum.
B. Nasihu masu amfani don haɗa waɗannan zaruruwan abinci a cikin abincin yau da kullun
Haɗa inulin ko fiber fis cikin abincin yau da kullun ana iya cika ta ta hanyoyin abinci da samfura daban-daban. Don inulin, hada abinci kamar tushen chicory, albasa, da tafarnuwa cikin girke-girke na iya samar da tushen asalin inulin. A madadin haka, ana iya ƙara fiber fis a cikin kayan da aka gasa, santsi, ko miya don haɓaka abun ciki na fiber na abinci.
C. Takaitacciyar mahimman la'akari don zabar fiber mai dacewa don buƙatun abinci na mutum ɗaya
A taƙaice, zaɓin tsakanin inulin da fiber fis yakamata ya dogara ne akan buƙatun abinci na mutum ɗaya, burin lafiya, da zaɓin abinci. Inulin na iya zama mafi dacewa ga daidaikun mutane waɗanda ke neman sarrafa nauyi da matakan sukari na jini, yayin da za'a iya fifita fiber fis don haɓaka daidaituwar hanji da lafiyar narkewa.
A ƙarshe, duka inulin da fiber fis suna ba da kaddarorin sinadirai na musamman da fa'idodin kiwon lafiya waɗanda za su iya daidaita daidaitaccen abinci. Inulin yana ba da fa'idodin prebiotic kuma yana tallafawa sarrafa nauyi da sarrafa sukarin jini, yayin da fiber fiɗa yana taimakawa wajen haɓaka lafiyar hanji da daidaita narkewar abinci.
Yana da mahimmanci a kusanci cin abinci na fiber na abinci tare da ingantaccen hangen nesa da daidaito, la'akari da fa'idodi daban-daban na tushen fiber daban-daban da kuma yadda zasu iya daidaitawa da buƙatun lafiyar mutum da abubuwan da ake so.
A ƙarshe, fahimtar bukatun abinci na mutum ɗaya shine mafi mahimmanci yayin zabar fiber mai dacewa don ingantaccen lafiya da lafiya. Ta hanyar la'akari da manufofin kiwon lafiya na mutum da tuntuɓar ƙwararrun kiwon lafiya, daidaikun mutane na iya yin zaɓin da ya dace don haɗa inulin ko fiber fis cikin abincinsu yadda ya kamata.
A taƙaice, zaɓi tsakanin inulin da fiber fis ya dogara da buƙatun abinci na mutum ɗaya, manufofin kiwon lafiya, da zaɓin abinci. Dukansu zaruruwa suna da abubuwan gina jiki na musamman da fa'idodin kiwon lafiya, kuma fahimtar waɗannan bambance-bambancen yana da mahimmanci don yanke shawara mai ilimi. Ko fa'idodin prebiotic na inulin, sarrafa nauyi, da sarrafa sukarin jini, ko tallafin fis ɗin fis don lafiyar gut da daidaita narkewar abinci, mabuɗin ya ta'allaka ne akan daidaita waɗannan fa'idodin tare da buƙatun abinci na mutum. Ta hanyar la'akari da abubuwa daban-daban da neman jagorar ƙwararru, daidaikun mutane na iya haɗa inulin ko filayen fis ɗin cikin abincinsu yadda ya kamata don ingantacciyar lafiya da lafiya.
Magana:
1. Harris, L., Possemiers, S., Van Ginderachter, C., Vermeiren, J., Rabot, S., & Maignien, L. (2020). Gwajin Fiber na Alade: tasirin fitaccen fis ɗin novel akan ma'aunin makamashi da lafiyar gut a cikin aladu na gida-metabolomics da alamomin microbial a cikin samfuran faecal da caecal, da faecal metabolomics da VOCs. Yanar Gizo: ResearchGate
2. Ramnani, P., Costabile, A., Bustillo, A., da Gibson, GR (2010). Bazuwar, makafi biyu, binciken giciye na tasirin oligofructose akan zubar da ciki a cikin mutane masu lafiya. Yanar Gizo: Jami'ar Cambridge Press
3. Dehghan, P., Gargari, BP, Jafar-Abadi, MA, & Aliasgharzadeh, A. (2014). Inulin yana sarrafa kumburi da endotoxemia na rayuwa a cikin mata masu nau'in ciwon sukari na 2: gwajin asibiti da bazuwar. Yanar Gizo Link: SpringerLink
4. Bosscher, D., Van Loo, J., Franck, A. (2006). Inulin da oligofructose a matsayin prebiotics a cikin rigakafin cututtuka na hanji da cututtuka. Yanar Gizo Link: ScienceDirect
5. Wong, JM, de Souza, R., Kendall, CW, Emam, A., & Jenkins, DJ (2006). Colonic Lafiya: fermentation da gajeriyar sarkar m acid. Haɗin Yanar Gizo: Nature Reviews Gastroenterology & Hepatology
Tuntube Mu:
Grace HU (Mai sarrafa Kasuwanci)grace@biowaycn.com
Carl Cheng (Shugaba/Boss)ceo@biowaycn.com
Yanar Gizo:www.biowaynutrition.com
Lokacin aikawa: Fabrairu-23-2024
