Akapfuma mu-suluble fiber, acacia fiber yakasvibiswa kubva mumucheka weAacacia Senegal, muti unogara kune dzimwe nzvimbo dzeAfrica, Pakistan, uye India. Iyo inozivikanwawo segum arabic uye acacia gum, acacia fiber inonzi inopa huwandu hwehutano hunobatsira.
Kana inoshandiswa mufomu yemafuta, acacia inogona kukurudzirwa mumvura uye inopedzwa sechinwa. Vamwe vanhu vanoda acacia kune mamwe mafibha nokuti haisi gritty, haina thicken, uye ine unyanzvi hwakanaka.
Iyo pfupa inogonawo kusanganiswa mu smoothies nezvimwe zvinwiwa.
Zvishandiso
Pamusana pehuwandu hwesimbi yakasvibiswa, acacia fiber inofungidzirwa kuti inobatsira kuderedza chelesterol mazinga, kuchengetedza shuga muropa, chengetedza kurwisana nechirwere cheshuga, uye rubatsiro mukurapa zvirwere zvinokonzera kudya zvakadai sekutsamwisa kwemawere (IBS). Soluble fiber (imwe yemhando mikuru yezvokudya fiber) inoputika mumvura uye inogadzira gel-yakafanana nedumbu mumatumbo.
Mukuwedzera, acacia fiber inonzi kudzvinyirira kudya, kuderedza chirwere chekurwadza, kuderedza kuvhiringidzika, kubvisa marwere, uye kutsigira kuora kwemaitiro (nekukubatsira kuti urambe wakakwana kwenguva refu).
Acacia fiber inonziwo inonzi prebiotic (yekuti isiri-digestible chikafu chezvokudya mumutambo wezvokudya zvinogona kukurudzira kuwedzera kwebhakitiriya anobatsira mumatumbo).
Batsirwa
Kunyange zvazvo zvidzidzo zvishomanana zvakanyanya zvakaedza utano hweacacia fiber, pane humwe uchapupu hwokuti hunogona kupa zvimwe zvikomborero.
Hezvino tarisa zvimwe zvitsva zvinowanikwa kubva pakutsvakurudza kuripo:
Irritable Bowel Syndrome (IBS)
Kusununguka kwezvinhu (zvakadai se gluten uye zvinotapira zvinogadzirwa nemaoko) zvinogona kuva zvinetso kune vamwe vanhu, acacia fiber inonzi kubatsira kubvisa zviratidzo zveBS. Mune chidzidzo chakabudiswa mu World Journal of Gastroenterology muna 2012, vatsvakurudzi vakagadzirisa kuti yogurt inowedzera neacacia fiber uye probiotic Bifidobacterium lactis (B.
lactis) inogona kubatsira kuchengeta zviratidzo zveBS mukuongorora. Mushure mokupedza yogashi kaviri zuva rimwe nerimwe kwemavhiki masere, vatori vechikamu vane zvose kuvimbiswa- uye mararamiro-anonyanya kukosha kweBS akaratidza kuvandudzwa kwezviratidzo zveBS uye kugutsikana kwebasa rekudzienzanisa nekuenzaniswa nevaya vakatora mutengo wekutengesa.
Weight Management
Kutsvakurudza kwepakutanga kunoratidza kuti acacia fiber inogona kubatsira kuderedza muviri mashizha index (BMI) nemafuta emuviri. Nokuda kwekudzidza kwakabudiswa muNutrition Journal , somuenzaniso, vakadzi vane hutano vakatora gum arabic kana placebo zuva rega rega. Pakupera kwevhiki matanhatu yekudzidza, avo vakange vatora gum arabic vaiva nekuderedza kukuru muBMI nemafuta emuviri.
Chimwe chekudzidza chakabudiswa muAppetite chakanga chawana kuti gum arabic yakaderedza caloric kudya maawa matatu mushure mekudya, uye yakawedzerwa kuzviongorora kwekuita satiety.
Fecal Incontinence
Chimwe chidzidzo chakabudiswa muChishopiti muUnited Health and Health chakaenzanisa migumisiro yemhando mitatu yekudya fiber (carboxymethylcellulose, psyllium, uye gum arabic) kune vanhu vane fecal incontinence. Vose vatori vechikamu vakatora imwe yefibatsiro yekuwedzera kana placebo kwemazuva makumi maviri nemaviri. Pakupera kwekudzidza, chete psyllium supplementation yakawanikwa ichideredza zvakanyanya kutengesa kwekudzivirira.
Uhu hwehupenyu hunoyera hwakanga husina kusiyana pakati pemapoka.
High Cholesterol
Kana zvasvika pakuchengeta cholesterol yako, chekutanga zvinoratidza kuti kuzadzwa kwe fiber yakagadzikana kunogona kuva nemigumisiro. Mune mharidzo yakabudiswa muChate and Chemical Toxicology, somuenzaniso, vanotsvakurudza vakaongorora tsvakurudzo iripo pamusoro pemaaracia fiber uye vakaona kuti inoratidzika kuderedza cholesterol mumakonzo.
Chirwere cheshuga
Dietary fiber inobatsira pakutevedzera shuga yeropa. Kunyange zvazvo pane zvinyorwa zvitsvaga zvepacacia uye chirwere cheshuga, kutanga kwekutsvakurudza kunoratidza kuti fiber inogona kubatsira kudzivirira kune zvimwe zvinetso zvine chirwere cheshuga.
Muchidzidzo chemhuka-yakabudiswa muDhinney & Blood Pressure Research muna 2012, masayendisiti akaedza kuongorora zvirwere zveshuga uye akatsunga kuti kurapa neacacia fiber kwakabatsira kuderedza ropa. Zvichipa kuwanikwa uku, vanyori vezvidzidzo vanoratidza kuti acacia fiber inogona kubatsira vanhu vane chirwere cheshuga kubva kuchirwere cheshuga nephropathy (rudzi rweimpempa rwakanganisa ruchifunga kuti runokonzera chikamu kubva pakusanyatsogadzirisa chirwere cheshuga uye kuwedzerwa kweropa).
Liver Health
Kuongorora kwezvipfuwo kunoratidza kuti acacia fiber inogona kubatsira kurinda kusanganisa chiropa chinokonzerwa neacetaminophen (mushonga unoshandiswa kugadzirisa marwadzo). Somuenzaniso, chidzidzo chakabudiswa mu Pharmacology Research chakawana kuti kubata mishonga neacacia fiber vasati vatonga acetaminophen vakabatsira kuchengetedza zvipembenene kubva kune zvinodhaka zvinotyisa. Maererano nevanyori vekudzidza, acacia fiber inogona kubatsira kukunda kukuvadzwa kwechiropa nekuderedza hutano hwehutachiona.
Migumisiro Yacho Inogona Kuitika
Kana uchidya chero chipi zvacho che fiber-rich supplement, iva nechokwadi chokuti zvishoma nezvishoma unowedzera kudya kwako uye uwane mvura yakakwana yekudzivirira pamigumisiro yakawanda inowanzobatanidzwa nehupamhi hwemafiber, zvakadai segesi, kubhururuka, kuvhiringidza, uye makumbo.
Zvimwe zvinokonzerwa nezvakave zvichingororwa mune zvidzidzo zvinosanganisira mangwanani ekutanga kushungurudza, kurwisa kwemahara, uye kuvhara mumimba, kunyanya muvhiki yekutanga.
Nokuda kwekushayikwa kwekutsvakurudza, zvishoma zvinonyatsozivikanwa nezvekuchengetedzwa kwenguva refu yekushandiswa kwepamusoro-soro yeacacia fiber. Ramba uchifunga kuti acacia fiber haifaniri kushandiswa sechinotsiva kuchengetedzwa kwakakwana mukurapwa kwehutano hwehutano.
Zvimwe zviyero hazvina kuongororwa kuchengetedzwa uye nekuda kwekuti kudya kwezvokudya zvinowanzosaregererwa, zvinyorwa zvemimwe michina zvinogona kusiyana nezvakataurwa pane zvakagadziriswa. Uyewo chengetedza mupfungwa kuti kuchengetedzwa kwezvokuwedzera mumadzimai ane pamuviri, vanaamai vanoyamwisa, vana, uye avo vane mishonga yezvoutano kana vari kutora mishonga haisati yasimbiswa.
Kwatingawana
Yakawanda inowanikwa yekutenga paIndaneti, acacia powder inotengeswa mune dzakawanda-zvekudya zvekudya. Kazhinji inotengeswa mufomu yemafuta, acacia fiber inowanikwawo muhwendefa, capsule, kana gum form. Inowanikwa muzvigadzirwa zvezvokudya zvakadai sezviyo zvekudya zvokudya zvekudya zvokudya zvekudya, zviyo-based bars, uye zvinhu zvakabikwa. Chimiro chemasikirwo (chinogona kusanganisa zvinhu izvo zvisingawananisi kusangana pamwe chete), Acacia inoshandiswawo sechinhu chinoshandiswa muzvinwiwa zvinotapira, mashizha, nemishonga.
The Bottom Line
Nepo hutsva hutsvakurudzo hunodiwa kuti uone kana acacia inogona kubatsira kubata mamiriro akasiyana-siyana, kuwana fibhu yakakwana yehutachiwana mukudya kwako kunogona kukurudzira hutano nekudzivirira kurwisana nechirwere chemwoyo uye chirwere cheshuga.
Kunze kweganda, kusungurudza fiber kunowanikwa muzvokudya zvakaita se oatmeal, nuts, apuro, bhari, nyemba, uye blueberries. Zvimwe zvinhu zvakasiyana-siyana zvepanyama zvakapfuma mu-sulfur fiber. Izvi zvinosanganisira firsese, carob, glucomannan , uye psyllium.
Kana uri kutarisira kushandisa acacia, taura nemutengi wako wehutano usati watanga kubhadhara regimen.
Sources:
> Babiker R, Merghani TH, Elmusharaf K, et al. Migumisiro yeGum Arabic inopisa mumuviri mashoma index uye mumuviri mafuta muzana mune vakwegura vakadzi vane utano: maviri-arm randomized, placebo-controlled, test-blind blind. Nutriti J. Nhasi 2012 Dec 15; 11: 111.
> Bliss DZ, Savik K, Jung HJ, Whitebird R, Lowry A, Sheng X. Dietary fiber supplementation for fecal incontinence. Res Nurs Health. 2014 Nharo; 37 (5): 367-78.
> Calame W, Thomassen F, Hull S, Viebke C, Siemensma AD. Kuongororwa kwekugadzirisa satiety, kusanganisira kubhadhara, nemafuta e gum arabic. A methodological approach. Appetite. 2011 Oct; 57 (2): 358-64.
> Min YW, Park SU, Jang YS, et al. Migumisiro ye yogurt yakagadzirwa neacacia fiber uye Bifidobacterium lactis. World J Gastroenterol. 2012 Sep 7; 18 (33): 4563-9.
> Kuzvidzivirira: Mashoko aya anowanikwa pane iyi inochengeterwa zvinangwa zvekudzidzisa chete uye haasi kutsiva mazano, kuongororwa kana kurapwa nechiremba ane chiremba. Hazvirevi kuvhara zvose zvinogona kumira, kushamwaridzana kwezvinodhaka, mamiriro ezvinhu kana zvinetso zvakashata. Iwe unofanirwa kutsvaga kurapwa nokukurumidza mune zvehutano kune chero hutano hwehutano uye bvunza chiremba wako usati washandisa mamwe mushonga kana kuita shanduko kune regimen yako.