Nā 19 Mea Mea Hou Prebiotic Pono ʻoe e ʻai

Anter

• 1. ʻO Rootic Root
• 2. ʻO Dandelion Greens
• 3. Ierusalema Artichoke
• 4. Kālika
• 5. Onions
• 6. Nā Leeks
• 7. ʻO Asparagus
• 8. Maiʻa
• 9. Pāleka
• 10. Oats
• 11. Mele
• 12. Mamo ʻo Konjac
• 13. Koko
• 14. ʻaʻa Burdock
• 15. Nā mea kanu
• 16. Mele ʻo Yacon
• 17. ʻO Jicama Root
• 18. Wili palaoa
• 19. Kai limu
• He mea nui loa nā Prebiotics

ʻO Prebiotics kahi ʻano o ka fiber dietary e hānai i nā bacteria aloha i kou ʻōpū.

Kōkua kēia i ke koʻohune ʻōpū e hana i nā mea momona no kāu mau hunaola kolona a alakaʻi i kahi ʻōnaehana digestive olakino ().

ʻO kekahi o kēia mau meaola e hoʻopili i nā waikawa momona momona e like me ka butyrate, acetate a me propionate ().

Hiki ke komo pū ʻia kēia mau momona momona i loko o ke kahe o ke koko a hoʻomaikaʻi i ke olakino metabolic ().

Eia naʻe, ma muaʻaʻole pono e huikau nā meaola pronā meaolaola. No ka mea hou aku, e heluhelu i kēia ʻatikala e wehewehe ana i nā ʻokoʻa.

Eia he 19 mau meaʻai prebiotic olakino.

1. ʻO Rootic Root

Kaulana ka aʻa choryory no kāna ʻono like kope. He kumu maikaʻi loa ia o prebiotics.

Ma kahi o 47% o nā aʻa aʻa chicory e hele mai mai ka inulin prebiotic fiber.

ʻO ka inulin i ke aʻa chicory e hānai i ka bacteria bacteria, hoʻomaikaʻi i ka digestion a kōkua i ka hoʻomaha i ka paʻa paʻa (,).

Hiki iā ia ke kōkua i ka hoʻonui ʻana i ka hana bile, kahi e hoʻomaikaʻi ai i ka digestion momona ().

Hoʻohui ʻia, kiʻekiʻe ke aʻa chicory i nā hui antioxidant e pale i ke ake mai ka poino oxidative ().

Hoʻohana pinepine ʻia ke aʻa choryory ma ke ʻano he pani hakahaka kope ʻole no ka kope. Hāpai kona inulin fiber i ka bacteria bacteria, hoʻemi i ka paʻa paʻa a kōkua i ka wāwahi ʻana i ka momona.

2. ʻO Dandelion Greens

Hiki ke hoʻohana i nā greens Dandelion i nā salakeke a kahi kumu nui o ka fiber.

Loaʻa iā lākou he 4 gram o ke olonā no ka lawelawe 100-gram. ʻO kahi kiʻekiʻe o kēia fiber mai ka inulin (7).

ʻO ka fiber inulin i nā greens dandelion e hoʻoliʻiliʻi i ka paʻa paʻa, hoʻonui i nā bacteria aloha i loko o ka ʻōpū a hoʻonui i ka ʻōnaehana pale ().

Hoʻomaopopo pū ʻia nā greens Dandelion no kā lākou diuretic, anti-inflammatory, antioxidant, anti-cancer a me nā hopena hoʻohaʻahaʻa kolesterol (,,,).

ʻO nā greens Dandelion kahi mea waiwai nui i ka fiber i loko o kāu salakeke. Hoʻonui lākou i nā bacteria aloha i kou ʻōpū, hoʻoliʻiliʻi i ka paʻa paʻa a hoʻonui i kou ʻōnaehana pale.

3. Ierusalema Artichoke

ʻO ka artichoke ʻo Ierusalema, ʻo ia hoʻi ka "ʻāpala honua," he nui nā pono olakino.

Hāʻawi ia e pili ana i 2 mau huna o ka fiber dietary no 100 gram, 76% o ia mau mea mai ka inulin (13).

Ua hōʻike ʻia ʻo Ierusalema artichokes e hoʻonui i nā bacteria aloha i loko o ke kolona ʻoi aku ka maikaʻi ma mua o ke aʻa chicory ().

Hoʻohui ʻia, kōkua lākou i ka hoʻoikaika ʻana i ka ʻōnaehana pale a pale i kekahi maʻi maʻi metabolika (,).

ʻO ka artichoke Ierusalema kekahi kiʻekiʻe i ka thiamine a me ka potassium. Hiki i kēia ke kōkua i kāu ʻōnaehana hopohopo a hoʻoikaika i ka hana i nā mākala kūpono (13).

Hiki ke ʻai ʻia ʻo Ierusalema artichoke i kuke ʻia a maka ʻia paha. Kōkua ia i ka hoʻonui ʻana i kāu ʻōnaehana pale pale a pale i ka maʻi metabolic.

4. Kālika

ʻO Garlic kahi mea kanu ʻono maikaʻi ʻole i hoʻopili ʻia i nā pono olakino like ʻole.

Ma kahi o 11% o ka ʻili fiber o ke kālika e hele mai ai mai ka inulin a me 6% mai kahi prebiotic momona, kūlohelohe i kapa ʻia ʻo fructooligosaccharides (FOS).

Hana ʻo Garlic ma ke ʻano he prebiotic e ka hoʻolaha ʻana i ka ulu ʻana o ka pono ʻO Bifidobacteria i ka ʻōpū. Pale pū ia i nā bacteria e hāpai ana i ka maʻi mai ka ulu ʻana (17).

ʻOi aku ka maikaʻi o ka Garlic extract no ka hōʻemi ʻana i ka makaʻu o ka maʻi puʻuwai, a ua hōʻike ʻia i nā antioxidant, anti-cancer a me nā hopena antimicrobial. Loaʻa paha iā ia nā pōmaikaʻi e kūʻē i ka hānō (, 19,).

Hāʻawi ʻo Garlic i ka mea ʻono maikaʻi loa i kāu mau meaʻai a hāʻawi iā ʻoe i nā keu prebiotic. Hōʻike ʻia e kōkua i ka hoʻolauna ʻana i nā koʻohune maikaʻi a pale i nā koʻohune ʻino mai ka ulu ʻana.

5. Onions

ʻO nā aniani kahi mea momona a maikaʻi loa i hoʻopili ʻia i nā pono olakino like ʻole.

E like me kālika, inulin helu no 10% o ka huina o nā aniani o nā aniani, ʻoiai ʻo FOS e 6% (, 22).

Hoʻoikaika ʻo FOS i ka flora ʻōpū, kōkua me ka haʻihaʻi momona a hoʻonui i ka ʻōnaehana pale maʻi ma o ka hoʻonui ʻana i ka hana nitric oxide i nā pūnaewele (,,).

Nui ka waiwai o nā ʻakaʻaka i ka flavonoid quercetin, ka mea e hāʻawi ai i nā ʻakaʻakai he antioxidant a me nā waiwai anticancer.

Eia kekahi, he mau lāʻau antibiotic kā ka ʻakaʻakai a hāʻawi paha i nā pōmaikaʻi no ka ʻōnaehana cardiovascular (,).

Nui nā ʻakaʻaka i ka inulin a me FOS, hiki ke kōkua i ka hoʻonui ʻana i kāu ʻōnaehana pale, hāʻawi i wahie no kou ʻōpū pūpū a hoʻomaikaʻi i ka digestion.

6. Nā Leeks

Hele mai nā leeks mai ka ʻohana like me nā ʻakaʻakai a me kālika, a hāʻawi i nā pono olakino like.

Aia nā leeks i 16% inulin fiber (22).

Mahalo i kā lākou ʻike inulin, paipai nā leeks i ke koʻohune ʻōpū maikaʻi a kōkua i ka haki o ka momona ().

He kiʻekiʻe pū kekahi ʻo Leeks i nā flavonoid, e kākoʻo ana i ka pane o kou kino i ke koʻikoʻi oxidative ().

Eia kekahi, loaʻa nā leeks i ka nui o nā huaora K. Hāʻawi kahi lawelawe 100-gram ma kahi o 52% o ka RDI, kahi e hāʻawi ai i nā pono no ka puʻuwai a me nā iwi (27).

Hoʻohana pinepine ʻia nā leeks i ka kuke ʻana no kā lākou ʻono ʻokoʻa. Nui lākou i ka fiber inulin prebiotic a me ka huaʻai K.

7. ʻO Asparagus

ʻO Asparagus kahi mea kanu i makemake nui ʻia a me kahi kumu maikaʻi o prebiotics.

ʻO ka ʻike inulin paha ma kahi o 2-3 mau gram ma 100-gram (3.5-oz) e lawelawe ana.

Ua hōʻike ʻia ʻo Asparagus e hoʻolaulaha i nā koʻohune aloha i loko o ka ʻōpū a ua hoʻopili ʻia i ka pale ʻana i kekahi mau maʻi maʻi maʻi ().

ʻO ka hui pū ʻana o nā fiber a me nā antioxidants i asparagus e ʻike ʻia e hāʻawi i nā pono anti-inflammatory ().

Loaʻa i kahi lawelawe 100-gram (3.5-oz) o ka asparagus ma kahi o 2 gram o ka protein.

ʻO Asparagus kahi mea kanu puna i waiwai i ka prebiotic fiber a me nā antioxidants. Hāpai ia i nā koʻohune ʻōpū maikaʻi a kōkua paha i ka pale ʻana i kekahi mau maʻi ʻino.

8. Maiʻa

Kaulana nui ka maiʻa. Nui lākou i nā huaora, nā minelala a me nā fiber.

Loaʻa i ka maiʻa i nā inulin liʻiliʻi.

ʻO ka maiʻa maka ʻole (ʻōmaʻomaʻo) i kiʻekiʻe i ka starch kūpale, i loaʻa nā hopena prebiotic.

ʻO ka prebiotic fiber i ka maiʻa i hōʻike ʻia e hoʻonui i ka bacteria bacteria maikaʻi a hoʻēmi i ka bloating (,,).

Nui ka waiwai i ka maiʻa. Maikaʻi nō lākou i ka paepae ʻana i nā bacteria bacteria maikaʻi a hoʻemi i ka momona.

9. Pāleka

ʻO ka palaoa he palaoa cereal punahele a hoʻohana ʻia e hana i ka pia. Loaʻa iā ia he 3-8 mau huna o ka beta-glucan no 100-gram lawelawe.

ʻO ka Beta-glucan kahi fiber prebiotic e hāpai ana i ka ulu ʻana o nā koʻohune aloha i ka digestive tract (, 33,).

Ua hōʻike ʻia ka beta-glucan i ka bale e hoʻohaʻahaʻa i ka huina a me ka LDL cholesterol, a kōkua pū paha i ka hoʻohaʻahaʻa i nā kō kō ((,,).

Eia kekahi, waiwai ka bale i ka selenium. Kōkua kēia i ka hana thyroid, hāʻawi i nā pono antioxidant a hoʻonui i ka ʻōnaehana pale (39, 40).

He kiʻekiʻe ʻo Barley i ka fiber beta-glucan, e hāpai ana i nā bacteria maikaʻi i loko o ka ʻōpū. Me he mea lā e hoʻoliʻiliʻi ka pae o ke kōkoʻolā a me ke kō.

10. Oats

ʻO ka pala holoʻokoʻa kahi palaoa olakino maikaʻi loa me nā pono prebiotic. Loaʻa i loko o lākou ka nui o ka beta-glucan fiber, a me kekahi starch kūpaʻa.

Pili ʻia ka beta-glucan mai ka oats i nā bacteria bacteria maikaʻi, hoʻoliʻiliʻi ka LDL kolesterol, ʻoi aku ka maikaʻi o ke kahe kō a me ka hoʻēmi ʻana i ka maʻi ʻaʻai (,,,).

Eia kekahi, ua hōʻike ʻia e lohi i ka digestion a kōkua i ka mālama ʻana i ka makemake (,).

Hāʻawi pū ʻo Oats i ka antioxidant a me ka pale anti-inflammatory ma muli o kā lākou phenolic acid content (,).

ʻO ka ʻoka holoʻokoʻa kahi hua i piha i ka fiber beta-glucan. Hoʻonui lākou i ke koʻohune ʻōpū maikaʻi, hoʻomaikaʻi i ke kaohi kō kō a hoʻoliʻiliʻi paha i ka maʻi ʻaʻai.

11. Mele

ʻO nā hua ʻōpala kahi hua ʻono. Loaʻa nā Pectin ma kahi o 50% o ka ʻāpala āpau o ka ʻikepili.

ʻO ka pectin i nā ʻāpala he mau pono prebiotic. Hoʻonui ia i ka butyrate, kahi waikawa momona momona e hānai i nā koʻohune momona maikaʻi a hoʻemi i ka heluna kanaka o nā koʻohune ʻino (,).

ʻO nā ʻōpela kekahi kiʻekiʻe i nā antioxidants polyphenol.

Hoʻohui ʻia, hoʻopili ʻia nā polyphenols a me pectin i ke olakino digestive a me ka momona momona, hoʻemi i nā pae o ka LDL kolamu a me ka hoʻemi ʻia o nā maʻi ʻē aʻe (,,,).

Loaʻa i nā ʻōpela nā antioxidant a me nā anti-inflammatory (,,).

Pāleʻa ka ʻōpela i ka fiber pectin. Paipai ʻo Pectin i nā koʻohune ʻōpū maikaʻi a kōkua i ka hoʻēmi ʻana i nā bacteria maikaʻi. Kōkua pū ia i ka hoʻohaʻahaʻa ʻana i ka cholesterol a hoʻēmi i ka maka maʻi ʻaʻai.

12. Mamo ʻo Konjac

ʻO ke aʻa Konjac, i ʻike ʻia he ʻelepani elepani, he tuber ia i hoʻohana pinepine ʻia ma ke ʻano he hoʻopihapihaʻai no kāna pono olakino.

Aia i loko o kēia tuber 40% pulupulu glucomannan, kahi fiber dietary viscous dietary.

Paipai ʻo Konjac glucomannan i ka ulu ʻana o nā koʻohune aloha i loko o ke kolona, ​​hoʻomaha i ka constipation a hoʻonui i kou ʻōnaehana pale (,).

Ua hōʻike ʻia ʻo Glucomannan e hoʻohaʻahaʻa i ke kōpaʻa koko a kōkua me ka pohō o ke kaupaona, ʻoiai e hoʻomaikaʻi ana i ka metabolism carbohydrate (,,).

Hiki iā ʻoe ke hoʻopau iā ia i ke ʻano o nā meaʻai i hana ʻia me ke aʻa konjac, e like me nā noodles shirataki. Hiki nō hoʻi iā ʻoe ke lawe i nā mea hoʻopihapiha glucomannan.

ʻO ka pulupulu glucomannan i loaʻa i ke aʻa konjac kōkua i ka paipai ʻana i nā koʻohune aloha, hoʻoliʻiliʻi i ka paʻa paʻa ʻana, hoʻonui i ka ʻōnaehana pale, hoʻoliʻiliʻi kolesterol i ke koko a kōkua me ka pohō kaumaha.

13. Koko

ʻOno a maikaʻi ke olakino nā pīni koko.

ʻO ka haki ʻana o nā pīniʻu koko i ke kolona e hoʻopuka i ka nitric oxide, kahi e loaʻa ai nā hopena maikaʻi i ka ʻōnaehana cardiovascular ().

ʻO Cocoa kahi kumu maikaʻi loa o flavanols.

Loaʻa i ka koko koko i loko o ka Flavanol nā pōmaikaʻi prebiotic ikaika e pili ana me ka ulu ʻana o nā bacteria momona. Loaʻa iā ia nā pono no ka puʻuwai (,,,).

ʻO ka Kakao kahi meaʻai prebiotic ʻono. Loaʻa iā ia nā flavanols e hoʻonui i ka bacteria bacteria maikaʻi, hoʻohaʻahaʻa i ka cholesterol a hoʻomaikaʻi i ke olakino puʻuwai.

14. ʻaʻa Burdock

Hoʻohana mau ʻia ke aʻa Burdock i Iapana a ua hōʻoia i nā pono olakino.

Loaʻa iā ia ma kahi o 4 gram o ka fiber ma 100-gram (3.5-oz) e lawelawe ana, aʻo ka hapanui o kēia mai inulin a me FOS.

Loaʻa ka Inulin a me FOS mai ke aʻa burdock i nā waiwai prebiotic i hiki ke kāohi i ka ulu ʻana o nā koʻohune ʻino i loko o nā ʻōpū, hoʻoikaika i ka neʻe ʻana o ka ʻōpū a hoʻomaikaʻi i ka hana pale ().

ʻO ka aʻa Burdock kekahi he antioxidant, anti-inflammatory a me nā kō e hoʻoliʻiliʻi ana i ke kō (,,,).

Hoʻopau nui ʻia ke aʻa Burdock i Iapana. Hōʻike ʻia e hāpai i ka neʻe ʻana o ka ʻōpū maikaʻi, kāohi i ka hoʻokumu ʻia ʻana o nā koʻohune ʻino ma ke kolona a hoʻonui i ka ʻōnaehana pale.

15. Nā mea kanu

ʻO ke olakino maikaʻi ke olakino. ʻO lākou kekahi kumu waiwai nui o prebiotics.

ʻO ka puluniu o nā flaxseeds he 20-40% puluniu i hiki ke hoʻoheheʻe ʻia mai nā gums mucilage a me 60-80% pulupulu i hiki ʻole ke wehe ʻia mai cellulose a me lignin.

Hāpai ka puluniu i ka flaxseeds i ka bacteria bacteria maikaʻi, hoʻolauna i ka neʻe ʻana o ka ʻōpū a hoʻoliʻiliʻi i ka nui o nā momona momona āu e ʻai ai a komo (,).

Ma muli o kā lākou ʻike o nā phenolic antioxidants, loaʻa pū ka anti-cancer a me nā waiwai antioxidant i ka flaxseeds a kōkua i ka hoʻoponopono ʻana i nā pae kō kō (().

Hāpai ka fiber i nā flaxseeds i ka neʻe mau o ka ʻōpū, hoʻohaʻahaʻa i ka LDL kolesterol a hoʻoliʻiliʻi i ka nui o nā momona āu e ʻānai a komo.

16. Mele ʻo Yacon

ʻAno like ke aʻa ʻo Yacon me ka ʻuala a waiwai i ka fiber. He waiwai nui ia i nā prebiotic fructooligosaccharides (FOS) a me ka inulin.

Ua hōʻike ʻia ka inulin i ka yacon e hoʻomaikaʻi i ka bacteria bacteria, hoʻoliʻiliʻi i ka paʻa paʻa ʻana, hoʻonui i ka ʻōnaehana pale, hoʻomaikaʻi i ka lawe ʻana o ka mineral a hoʻoponopono i nā momona o ke koko (,,).

Aia pū kekahi ʻo Yacon i nā hui phenolic e hāʻawi iā ia i nā waiwai antioxidant (,).

He waiwai ʻo Yacon root i ka inulin a me FOS. Nui ia i ka paepae ʻana i ke olakino digestive, hoʻomaikaʻi i ka lawe ʻana o ka mineral, hoʻonui i kāu ʻōnaehana pale a hoʻoponopono i nā momona o ke koko.

17. ʻO Jicama Root

He haʻahaʻa ke aʻa Jicama i nā kalori a kiʻekiʻe i ka fiber, me ka inulin prebiotic fiber.

Kōkua ke aʻa Jicama i ka hoʻomaikaʻi ʻana i ke olakino digestive, hoʻonui i ka ʻike insulin a hoʻohaʻahaʻa i nā pae kō kō (().

Hoʻohui ʻia, kiʻekiʻe ia i ka wikamina C, kahi e hoʻoulu ai i ka ʻōnaehana pale pale e hakakā ai i nā maʻi ().

Hāʻawi pū kēia mea kanu i kahi kaulike maikaʻi loa o nā amino acid pono ().

He haʻahaʻa ke aʻa Jicama i nā calories, akā waiwai i ka inulin.Hiki iā ia ke hoʻomaikaʻi i kou bacteria bacteria, paipai i ka maikaʻi o ke kahe kō kō a hāʻawi i ka pale antioxidant.

18. Wili palaoa

ʻO ka palaoa palaoa ka papa waho o ka palaoa a pau. He kumu maikaʻi loa ia o prebiotics.

Loaʻa iā ia kahi ʻano kūikawā o ka fiber i hana ʻia me nā ariginoxylan oligosaccharides (AXOS).

Hōʻike ka fiber AXOS ma kahi o 64-69% o ka ʻili o ka palaoa bran.

Hōʻike ʻia ka fiber AXOS mai ka palaoa palaoa e hoʻonui i ke olakino ʻO Bifidobacteria i ka ʻōpū (,,).

Ua hōʻike ʻia ka palaoa palaoa e hōʻemi i nā pilikia o ka digestive e like me ka flatulence, cramping a me ka ʻeha o ka ʻōpū (,).

Loaʻa nā huaʻai i loko o AXOS i nā hopena antioxidant a me anti-cancer (,).

Nui ka momona o ka palaoa palaoa i ka AXOS, kahi ʻano o ka fiber i hōʻike ʻia e hoʻonui ai i ka bacteria bacteria maikaʻi a hoʻemi i nā pilikia digestive.

19. Kai limu

ʻAʻohe ʻai pinepine ʻia ka limu (limu kai). Eia nō naʻe, he meaʻai prebiotic ikaika loa ia.

Ma kahi o 50-85% o ka ʻili o ka limu o ka limu e hele mai mai ka fiber hiki ke hoʻoheheʻe ʻia ka wai (, 93).

Ua aʻo ʻia nā hopena prebiotic o ka limu i nā holoholona akā ʻaʻole i nā kānaka.

Eia nō naʻe, ua hōʻike ʻia kēia mau noiʻi i hiki i ka limu ke hāʻawi i nā pono olakino he nui.

Hiki iā lākou ke hoʻomaikaʻi i ka ulu ʻana o nā koʻohune gut aloha, pale i ka ulu ʻana o nā maʻi bacteria, e hoʻonui i ka hana pale a hoʻemi i ka makaʻu o ka maʻi ʻaʻai kolona ().

Nui ka waiwai o Seaweed i nā antioxidant i pili i ka pale ʻana i nā puʻuwai puʻuwai a me nā hahau ().

ʻO Seaweed kahi kumu nui o ka fiber prebiotic. Hiki iā ia ke hoʻonui i ka heluna o nā koʻohune aloha, ālai i ka ulu ʻana o nā koʻohune ʻino a hoʻonui i ka hana pale.

He mea nui loa nā Prebiotics

ʻOi aku ka nui o nā meaʻai prebiotic i nā ʻano fiber kūikawā e kākoʻo i ke olakino digestive.

Paipai lākou i ka hoʻonui ʻia ʻana o nā koʻohune aloha i ka ʻōpū, kōkua me nā pilikia digestive a hoʻonui pū i kāu ʻōnaehana pale.

Ua hōʻike ʻia nā meaʻai prebiotic e hoʻomaikaʻi i ke olakino metabolic a kōkua pū i ka pale ʻana i kekahi mau maʻi.

Eia nō naʻe, hiki ke hoʻololi ʻia i kekahi o nā ʻili o kēia mau meaʻai i ka wā kuke, no laila e hoʻāʻo e ʻai iā lākou i ka maka ma mua o ka kuke.

Aloha ʻoe iā ʻoe iho a me kou ʻōpū ma ka ʻai ʻana i ka nui o kēia mau meaʻai prebiotic.