Mchenga pakati pa shuga zosavuta (monosaccharides) ndi zowonjezera (polysaccharides) ndi gulu la zakudya zomwe sitinamvepo zambiri mpaka lero, ndipo anthu ambiri sakudziwa chomwe iwo ali. Koma ngati muwerenga malemba omwe mungawone zowonjezera monga inulini ndi oligofructose pa phukusi la chakudya ndipo mwinamwake mudzachulukirapo.
Mwinamwake mwawonanso mawu oti "prebiotic" akuwongolera ku mawu okhutira.
Kodi Oligosaccharide N'chiyani?
Oligosaccharides ndi zakudya zomwe zimakhala ndi shuga 3-10 zophatikizana pamodzi. Amapezeka mwachibadwa, mochepa, mu zomera zambiri. Zomera zokhala ndi oligosaccharide ambiri zimaphatikizapo mizu ya chicory, yomwe imapezeka kwambiri mu inulin, ndipo yotchedwa Yerusalemu artichokes (muzu wa membala wa banja la mpendadzuwa). Amapezeka mu anyezi (ndi zina zonse za "anyezi", kuphatikizapo maekisi ndi adyo), nyemba, tirigu, katsitsumzukwa, jicama , ndi zakudya zina zamasamba. Akuti anthu a kumpoto kwa America amapeza pafupifupi magalamu 1-3 pamasamba awo tsiku lililonse, pamene anthu a ku Ulaya amapeza makilogalamu 3-10.
Ambiri oligosaccharide ali ndi kukoma kowonongeka ndipo ali ndi zizindikiro zina, monga mouthfeel amapereka chakudya, zomwe zachititsa chidwi ndi mafakitale monga chakudya cholowa m'malo mwa mafuta ndi shuga mu zakudya zina komanso mawonekedwe abwino.
Chifukwa cha ichi, oligosaccharide ambiri mwa zakudya amapangidwa mwaluso.
Chidwi chaposachedwapa chagwiritsidwa ntchito kwa oligosaccharides kuchokera kumtundu wa zakudya chifukwa cha khalidwe lofunika: dongosolo lakumagazi la munthu limakhala lovuta kuthetsa ambiri mwazakudya.
Pafupifupi 90% amapulumuka mu chimbudzi chaching'ono ndipo amafika pamtunda kumene amapanga ntchito yosiyana.
Kodi Prebiotic Ndi Chiyani?
Prebiotic ndi mtundu wosamvetsetseka, womwe posachedwapa umagwiritsidwa ntchito kutchula zakudya zomwe zimathandiza kukula kwa mitundu ina ya mabakiteriya mu khola (matumbo aakulu). Poyambirira, ankaganiza kuti oligosaccharides ndiwo maantibiotiki oyambirira, koma zimakhala kuti mavitamini osakaniza komanso otsimikizika amathandizanso mabakiteriyawa. Tikuphunziranso kuti dongosolo lina lonse lakumagazi likuchitika m'koloni, ndi zisonkhezero zofunika pa thupi lonse.
Ubwino wa Zaumoyo
Mabakiteriya omwe amadyetsa timadzi timadzimadzi timadzimadzi timapanga zinthu zambiri zopindulitsa, kuphatikizapo mavitamini afupipafupi (SCFAs) ndi mavitamini ena a B. Kuonjezera apo, pali umboni wina woti akhoza kulimbikitsanso mchere wina wotuluka m'mimba, kuphatikizapo calcium ndi magnesium.
SCFAs zimapereka zothandiza zambiri, ponseponse m'deralo, ndi thupi lonse, ngakhale kuti kafukufuku m'dera lino ndi atsopano. Makamaka, butyrate yathandizidwa monga mwina kuteteza matenda a colon kuwonongeka, kuphatikizapo khansa ya colon ndi ulcerative colitis.
Zopindulitsa zina zotheka ndizo:
- cholesterol chochepa
- triglycerides yochepa
- Kuwonjezera mphamvu ya insulini komanso shuga wa shuga
- chitetezo cha chitetezo cha m'thupi chimagwira ntchito
Chochititsa chidwi ndi chakuti oligosaccharides osiyana amatha kupanga zosiyana za SCFAs kuti adye zakudya zosiyanasiyana.
Kodi Fiber Fiber ndi Oligosaccharides?
Ngakhale kuti oligosaccharides ali ndi zida zambiri zogwiritsira ntchito mawu (makamaka, zikhoza kugwera pansi pa magulu awiri a zitsulo zosakanizika ndi zowonjezereka), iwo sali olembedwa ngati fiber pamakalata a zakudya ku US panthawi ino. Inulin kuchokera muzu wa chicory ingakhale yokhayokha.
Kumene Mungapeze Oligosaccharides Wambiri Mu Zakudya Zanu
Kuwonjezera pa nyemba ndi ndiwo zamasamba zatchulidwa pamwambapa, zowonjezera zakudya zingakhalenso magwero a oligosaccharides-inulin ndi oligofructose ndiwo ambiri (mwachitsanzo, zokopa zambiri za Quest Protein Bar zili ndi inulin).
Komabe, ngati simudya zakudya zambirizi, mutha kupeza zowonjezereka za oligosaccharides popeza zowonjezera zowonjezera zakudya zanu, kuphatikizapo wowuma.
Zotsatira:
Cummings, JH. "Matumbo Otentha Ambiri ndi Matenda" (monograph), December 1996, ISBN 2-930151-02-1
Mtendere, KR. "Inulin ndi Oligofructose: Ndizoani?". Journal of Nutrition 1999; 129: 1402S-1406S.)
Meyer, Pl Diederick. "Nondigestible Oligosaccharides monga Chakudya Chakudya." J. wa AOAC International May / June 2004; 87 (3): 718-26