Kusvibiswa pakati peasuruga mashomanana (monosaccharides) uye inowedzera (polysaccharides) iboka remakhahyhaidhi dzatisati tambonzwa zvakawanda pamusoro pedu kusvika munguva pfupi yapfuura, uye vanhu vakawanda vachiri pamwe vasina kuziva zvavari. Asi kana iwe ukaverenga mabhii iwe unogona kuona zvinoshandiswa zvakadai se inulin uye oligofructose pane mapeji ezvokudya uye zvichida zvichawedzera.
Iwe unogona kunge wakaonawo izwi rokuti "prebiotic" rinokambaira mumashoko ekudya.
Chii Chinonzi Oligosaccharide?
Oligosaccharides ndiwo mahydrohydrates ane mashizha matatu masere akabatana pamwechete. Zvinowanikwa zvakasikwa, zvichida zvishoma, mumiti yakawanda. Zvirimwa zvine mazana akawanda oligosaccharides zvinosanganisira chicory midzi, iyo inonyanya kukosha inulin, uye iyo inonzi Jerusarema artichokes (mudzi weimwe nhengo yemhuri yezuva). Vanowanikwawo mueiii (uye mamwe ose e "onion family", kusanganisira maekisi uye garlic), michero, gorosi, asparagus, jicama , uye zvimwewo zvekudya. Inofungidzirwa kuti North North America inotanga kusvika 1-3 gramu nenzira yezvokudya zvavo zuva roga roga, asi veEurope vanowana girasi 3-10.
Mazhinji oligosaccharides ane runyoro runotapira uye ane mamwe maitiro, akadai semuromo inokweretesa kudya, izvo zvinoita kuti chido chezvokudya chive chichiita sechinzvimbo chinokonzera mafuta nemashuga pane zvimwe zvokudya pamwe nekuvandudzwa kwemavara.
Nemhaka yeizvi, oligosaccharide akawanda muzvokudya anogadzirwa nemaoko.
Kufarira kwemazuva ano kwave kuchikwevedzwa kune oligosaccharides kubva munharaunda yezvokudya nekuda kwechimiro chinokosha: chirwere chekudya kwevanhu chinotora nguva yakaoma kuputsa akawanda ewa makhahydrates.
Inenge 90% inopukunyuka inopinda mumutsipa muduku uye inosvika pakironi iyo inoshanda basa rakasiyana-siyana: iyo inonzi prebiotic.
Chii Chinonzi Prebiotic?
Prebiotic inonzi izwi risinganzwisisiki, rakangobva kuitwa munguva pfupi iri kure kutaura kune zvikamu zvekudya zvinotsigira kukura kwemamwe marudzi emabhakitiriya mumakoloni (mumukati makuru). Pakutanga, zvaifungidzirwa kuti maoligosaccharides aiva maitiro ekutanga maantibio, asi zvinowedzera kuti starch inopesana uye fureable fiber inofudzawo mabhakitiriya aya. Tiri kudzidza iye zvino kuti imwe yega yega yekugadzirisa chirongwa ichi chiri kuitika mumakoloni, uye ine maitiro anokosha pamuviri wose.
Health Benefits
Iyo mabhakitiriya anodya marinha e-carbohydrate anogadzira zvinowedzera zvinhu zvinobatsira, kusanganisira mafukiti akadimbu ane mafuta (SCFAs) uye mamwe mabhitamini eB. Uyezve, pane humwe humwe uchapupu hwokuti hunogona kukurudzira kushandiswa kwakawedzerwa kwemamwe emaminera akapukunyuka mumucheche muduku, kusanganisira calcium uye magnesium.
I-SCFAs inogona kupa zvikomborero zvizhinji, zvose zviri munzvimbo yekoloni, uye mune imwe yose yemuviri, kunyange zvazvo kutsvakurudza munharaunda iyi kwakatsva. Kunyanya, butyrate yakagamuchirwa sezvinogona kunge ichidzivirira maitiro emakoloni kubva mukukuvara, kusanganisira kenza yekoloni uye ulcerative colitis.
Zvimwe zvinobatsira zvinosanganisira:
- lower cholesterol
- lower triglycerides
- yakagadziriswa insulin senzwi uye glucose metabolism
- yakagadziriswa immune system basa
Zvinofadza kuti oligosaccharides akasiyana-siyana anowanzobudisa maCFAs-akawanda kusimbiswa nekudya zvakasiyana siyana zvekudya.
IOligosaccharides Fiber?
Kunyange zvazvo maoligosaccharides ari fiber mumagariro akawanda ezwi (kunyanya, aizowira pasi pezvikamu zvezvose zvakasvibiswa fiber uye fiberable fiber), izvo hazvisi kunyorwa sefibhesi pazvinyorwa zvekudya muUnited States panguva ino. Inulin kubva kuChicory mizu inogona kunge iga yoga.
Kwatingawana Mamwe Oligosaccharides MuDyiro Renyu
Kuwedzera kune nyemba nemiriwo yakanyorwa pamusoro apa, zvokudya zvekuwedzera zvinogonawo kuva majoli oligosaccharides-inulin uye oligofructose ndiyo inowanzoshambadza (somuenzaniso, vazhinji veQuest Protein Bar vane inulin).
Zvisinei, kana usingadyi zvakawanda zvezvokudya izvi, unogonawo kuwana maitiro anobatsira maawa oligosaccharides nekuwana fiber yakawanda inogadziriswa mukudya kwako, kusanganisira starch isingaiti.
Sources:
Cummings, JH. "Uturu Hwakakura Hwezvokudya Nezvirwere" (monograph), December 1996, ISBN 2-930151-02-1
Kunaka, KR. "Inulin uye Oligofructose: Chii?". Nyaya Yezvokudya Zvakakwana 1999; 129: 1402S-1406S.)
Meyer, Pl Diederick. "Nondigestible Oligosaccharides seDetary Fiber." J. weAOAC International May / June 2004; 87 (3): 718-26