Pehea ka hopena o nā kuʻina momona momona e pili ana i ke olakino a me ke kaupaona

Anter

• He aha nā wai momona momona pokole?
• Nā Kumuwaiwai Meaʻai o nā waikawa momona momona
• ʻO nā waikawa momona momona liʻiliʻi a me nā maʻi Digestive
• Pohā
• ʻO ka maʻi maʻi ʻōpū
• ʻO nā mea momona momona liʻiliʻi a me ka maʻi ʻaʻai kolona
• ʻO nā waikawa momona momona a me ka maʻi diabetes
• ʻO nā waikawa momona momona a me ka pohō kaumaha
• ʻO nā mea momona momona liʻiliʻi a me ke olakino puʻuwai
• Pono ʻoe e lawe i kahi mea hoʻonui?
• Lawe i ka Home Message

Hana ʻia nā waikawa momona momona pokole e nā bacteria aloha i kou ʻōpū.

ʻO ka ʻoiaʻiʻo, ʻo lākou ke kumu nui o ka meaʻai no nā hunaola i kāu kolona.

He mea nui paha nā waikawa momona liʻiliʻi i ka olakino a me nā maʻi.

Hiki iā lākou ke hōʻemi i ka makaʻu o nā maʻi ʻōpala, ʻano diabetes he 2, momona, nā maʻi puʻuwai a me nā kūlana ʻē aʻe ().

ʻImi kēia ʻatikala i ka hopena o ke olakino liʻiliʻi i nā olakino olakino.

He aha nā wai momona momona pokole?

ʻO nā waikawa momona momona pokole he mau waikawa momona me ka liʻiliʻi ma mua o 6 carbon (C) atoms ().

Hana ʻia ia i ka wā e hoʻoweliweli ai ke koʻohune ʻōpū i loko o kāu kolona, ​​a ʻo ia ke kumu nui o ka ikehu no nā hunaola e uhi ana i kāu kolone.

No kēia kumu, he kuleana nui lākou i ke olakino kolona ().

Hoʻohana ʻia nā lālā momona momona ʻoi aku ka nui no nā hana ʻē aʻe i ke kino. ʻO kahi laʻana, hāʻawi paha lākou i 10% o kāu mau calorie o kēlā me kēia lā ().

Hoʻopili pū ʻia nā momona momona momona i ka metabolism o nā meaola nui e like me ka carbs a me ka momona ().

Ma kahi o 95% o nā lālani momona momona paʻa i kou kino nā:

• ʻĀkeka (C2).
• Propionate (C3).
• Butyrate (C4).

Hoʻohui nui ʻia ʻo Propionate i ka hana ʻana i ka glucose i ke akepaʻa, ʻoiai ʻo acetate a me butyrate i hoʻopili ʻia i loko o nā mea momona momona a me kolesterol ().

Hoʻopilikia nā kumu he nui i ka nui o nā waikawa momona momona i kāu kolona, ​​e like me ka nui o nā microorganism i loaʻa, ke kumu waiwai a me ka manawa e lawe ai ka meaʻai i kāu ʻōnaehana digestive ().

Hana ʻia nā wai momona momona pokole ke hū ʻia ka fiber i ke kolona. Hana lākou ma ke ʻano he ikehu no nā hunaola e uhi ana i ke kolona.

Nā Kumuwaiwai Meaʻai o nā waikawa momona momona

ʻO ka ʻai ʻana i ka nui o nā meaʻai momona, e like me nā huaʻai, nā mea kanu a me nā legume, ua hoʻopili ʻia i ka hoʻonui ʻana o nā waikawa momona momona ().

Hoʻokahi o nā noiʻi o 153 mau kānaka i loaʻa nā hui maikaʻi ma waena o kahi kiʻekiʻe o ka lawe ʻana i nā meaʻai mea kanu a hoʻonui i nā pae o nā momona momona momona i nā pahu (7).

Eia nō naʻe, ka nui a me ke ʻano o ke olonā āu e ʻai ai e hoʻopili i ka hoʻohui ʻana o nā bacteria i loko o kou ʻōpū, kahi e hoʻopili ai i nā mea momona momona momona i hua ʻia ().

ʻO kahi laʻana, ua hōʻike nā noiʻi e ʻai ana ka nui o nā fiber e hoʻonui ai i ka hana butyrate, ʻoiai ka hōʻemi ʻana i kāu lawe fiber e hoʻoliʻiliʻi i ka hana.

ʻO nā ʻano o ka puluniu i ʻoi aku ka maikaʻi no ka hana ʻana o nā kaula momona momona pokole i ke kolona (,):

• Inulin: Hiki iā ʻoe ke loaʻa i ka inulin mai artichokes, kālika, liki, ʻaka, palaoa, rai a me asparagus.
• Fructooligosaccharides (FOS): Loaʻa ʻo FOS i nā huaʻai a me nā mea kanu like ʻole, e like me ka maiʻa, ʻaka, kālika a me ka asparagus.
• Pāpaʻa kūpaʻa: Hiki iā ʻoe ke kiʻi mai i ka starch kūpale mai nā hua, barley, laiki, pīni, maiʻa ʻōmaʻomaʻo, nā legume a me nā ʻuala i hoʻomoʻa ʻia a hoʻomaʻalili ʻia.
• Pectin: ʻO nā kumuwaiwai maikaʻi o ka pectin me nā ʻāpala, nā apricots, nā kāloti, nā ʻalani a me nā mea ʻē aʻe.
• Arabinoxylan: ʻIke ʻia ʻo Arabinoxylan i nā hua cereal. ʻO kahi laʻana, ʻo ia ka fiber maʻamau i ka bran palaoa, e hana ana ma kahi o 70% o ka nui o ka ʻike fiber.
• Guar kāpili: Hiki ke huki ʻia ʻo Guar gum mai nā pīni guar, ʻo ia nā legume.

Aia kekahi mau ʻano tī, ka bata a me ka waiū o ka bipi i loko o nā butyrate liʻiliʻi.

ʻO nā meaʻai kiʻekiʻe-fiber, e like me nā huaʻai, nā mea ʻai, nā legume a me nā kīʻaha holoʻokoʻa, paipai i ka hana ʻana o nā waikawa momona momona.

ʻO nā waikawa momona momona liʻiliʻi a me nā maʻi Digestive

Pōmaikaʻi paha nā kaula momona momona liʻiliʻi i kekahi mau maʻi digestive.

ʻO kahi laʻana, loaʻa i nā butyrate nā hopena anti-inflammatory i ka ʻōpū ().

Pohā

Hoʻololi kāu bacteria i ka starch kūpale a me pectin i nā waikawa momona momona pokole, a ua hōʻike ʻia ka ʻai ʻana iā lākou e hōʻemi i ka maʻi diarrhea i nā keiki (,).

ʻO ka maʻi maʻi ʻōpū

ʻO ka ulcerative colitis a me ka maʻi o Crohn nā ʻano nui ʻelua o ka maʻi ʻōpū (IBD). Hoʻohālikelike ʻia nā mea ʻelua e ka maʻi ʻōpū mau.

Ma muli o kāna anti-inflammatory waiwai, butyrate i hoʻohana ʻia e mālama i kēia mau ʻano ʻelua.

Ua hōʻike ʻia nā noiʻi i nā ʻiole i hoʻemi ʻia ka ʻōpū mai ka butyrate, a ua loaʻa nā kōkua like me ka acetate supplement. Hoʻopili ʻia, pili nā pae haʻahaʻa o nā kaula momona momona pokole i ka colitis ulcerative colitis (,).

Hōʻike pū kekahi nā noiʻi kanaka i nā waikawa momona momona, ʻo ka butyrate hoʻi, hiki ke hoʻomaikaʻi i nā hōʻailona o ka ulcerative colitis a me ka maʻi o Crohn (,,,).

ʻO kahi noiʻi e pili ana i nā maʻi he 22 me ka colitis ulcerative i loaʻa i ka ʻai ʻana i ka 60 gram oat bran i kēlā me kēia lā no 3 mau mahina i hoʻomaikaʻi ʻia.

Ua ʻike ʻia kahi haʻawina liʻiliʻi ʻē aʻe ua hoʻopōmaikaʻi ʻia nā huakō butyrate i ka hoʻomaikaʻi olakino a me ke kala ʻia ʻana i 53% o nā maʻi maʻi o Crohn ().

No nā mea maʻi colitis ulcerative, kahi enema o nā momona momona momona, ʻelua manawa i kēlā me kēia lā no 6 mau pule, i kōkua i ka hōʻemi ʻana i nā hōʻailona e 13% ().

Hiki i nā kahe momona momona ke hoʻoliʻiliʻi i ka diarrhea a kōkua i ka mālama ʻana i nā maʻi ʻōpū.

ʻO nā mea momona momona liʻiliʻi a me ka maʻi ʻaʻai kolona

He kī nui paha nā acidic fat-chain fat fat i ka pale a me ka mālama ʻana i kekahi mau maʻi maʻi maʻi, ʻo ka maʻi ʻaʻai kolona (,,).

Hōʻike nā haʻawina Lab e kōkua ana ka butyrate i ke olakino o nā hunaola kolone, pale i ka ulu ʻana o nā hunaola tumola a paipai i ka luku ʻia ʻana o nā pūnaeho maʻi maʻi maʻi i loko o ke kolona (,,).

Eia nō naʻe, ʻaʻole i maopopo pono ke ʻano o ke kumu ma hope o kēia (,,).

Hōʻike kekahi mau noiʻi nānā i kahi loulou ma waena o nā papa kiʻekiʻe a me ka hoʻemi ʻia o ka maka o ka maʻi ʻaʻai kolona. Manaʻo nā loea he nui i ka hana ʻana o nā waikawa momona momona i kuleana ʻē aʻe no kēia (,).

Hōʻike pū kekahi mau noiʻi holoholona i kahi loulou maikaʻi ma waena o nā papa kiʻekiʻe a me ka hoʻemi ʻia o ka maka o ka maʻi ʻaʻai kolona (,).

I hoʻokahi o nā noi ʻana, ʻo nā ʻiole ma ka papaʻai kiʻekiʻe-fiber, nona ka ʻōpū i loaʻa i nā koʻohune hana hua butyrate, ua loaʻa he 75% mau maʻi liʻiliʻi ma mua o nāʻiole i loaʻa ʻole ka bacteria ().

ʻO ka mea e ʻoliʻoli ai, ʻo kaʻai nui-fiber wale nō - me ka ʻole o nā bacteria e hana i ka butyrate - ʻaʻole i loaʻa nā hopena pale e kūʻē i ka maʻi ʻaʻai kolone. ʻO kahi papaʻai low-fiber - ʻoiai me ka bacteria hana i ka butyrate - ʻaʻole pono ().

Hōʻike kēia i ka loaʻa wale o nā pōmaikaʻi anti-cancer ke hoʻohui ʻia kahi papa kiʻekiʻe fiber me nā bacteria pololei i ka ʻōpū.

Eia nō naʻe, hāʻawi nā noiʻi kanaka i nā hopena huikau. Hōʻike kekahi i ka pilina ma waena o nā papa kiʻekiʻe-fiber a hoʻemi i ka maka maʻi ʻaʻai, ʻoiai ʻaʻole ʻike kekahi i ka loulou (,,,).

ʻAʻole naʻe kēia mau noiʻi i nānā i loko o nā ʻōpū o ka ʻōpū, a ʻo ka ʻokoʻa o kēlā me kēia bacteria i ka pūpū.

Ua hōʻike ʻia e pale aku i ka maʻi ʻaʻai kolone i nā holoholona a me nā lab. Eia naʻe, koi ʻia ka noiʻi hou.

ʻO nā waikawa momona momona a me ka maʻi diabetes

ʻO kahi loiloi o nā hōʻike i hōʻike ʻia hiki i nā butyrate ke loaʻa nā hopena maikaʻi i nā holoholona a me nā kānaka me ka maʻi diabetes 2 ().

Hoʻolālā ʻia ka loiloi like e ʻike ʻia kahi ʻole ke kaulike ʻole o ka ʻōpū i loko o ka poʻe me ka maʻi diabetes (,).

Ua hōʻike ʻia nā momona momona momona e hoʻonui i ka hana enzyme i ke akepaʻa a me nā mākala, e hopena ai i ke kaohi kō kō ((,).

I loko o nā noiʻi holoholona, ​​hoʻonui nā acetate a me propionate i nā kō kō i ke kiʻekiʻe o nāʻiole diabetic a me nā ʻiole maʻamau (,,).

Eia nō naʻe he kakaikahi nā haʻawina e pili ana i ka poʻe, a ua huikau nā hopena.

Ua ʻike ʻia kahi noiʻi ua hoʻomohala nā propionate propionate i ke kiʻekiʻe o ke kō kō, akā ua loaʻa kahi noiʻi ʻē aʻe ʻaʻole pili ka hopena o nā kōkona momona momona i ka hopena o ka kō kō i nā kānaka olakino.

Ua hōʻike pū kekahi mau noiʻi kanaka i nā hui ma waena o ka fiber fermentable a me ka hoʻomaikaʻi ʻana i ke kō kō a me ka ʻike o ka insulin (,).

Akā ʻike wale ʻia kēia hopena i nā poʻe i kaupaona a i ʻole kūpaʻa i ka insulin, a ʻaʻole i nā poʻe olakino (,,).

ʻO nā mea momona momona pokole e like me ke kōkua ʻana i ka mālama ʻana i nā pae kō kō, keu hoʻi no ka poʻe diabetic a i ʻole kūpaʻa i ka insulin.

ʻO nā waikawa momona momona a me ka pohō kaumaha

Hiki i ka hui ʻana o nā microorganism i loko o ka ʻōpū ke hoʻopili i ka lawe ʻana o ka nutrient a me ka rula o ka ikehu, a pēlā e hoʻohuli ai i ka ulu ʻana o ka momona (,).

Ua hōʻike ʻia nā noiʻi e pili ana nā kaulike momona momona i ka momona momona ma ka hoʻonui ʻana i ka momona momona a me ka hoʻemi ʻana i ka mālama momona ().

Ke hiki mai kēia, hoʻemi ʻia ka nui o nā waikawa momona manuahi i ke koko, a kōkua paha ia e pale aku i ka loaʻa ʻana o ka paona (,,,).

Ua nānā kekahi mau holoholona i kēia hopena. Ma hope o ka hoʻomaʻamaʻa ʻana he 5 mau pule me ka butyrate, ua lilo ka ʻiole obese he 10,2% o ko lākou kino kino, a ua hoʻemi ʻia ka momona o ke kino e 10%. I nāʻiole, hoʻoliʻiliʻi ka acetate i ka waihona momona (,).

Eia nō naʻe, ʻo nā hōʻike e hoʻopili ana i nā waikawa momona momona liʻiliʻi e pili ana i ka pohō kaumaha ma muli o nā holoholona a me nā hoʻokolohua Tube Tube.

Hōʻike nā haʻawina holoholona a me nā paipu hoʻowalewale i nā momona momona momona hiki ke kōkua i ka pale a mālama ʻana i ka momona. Eia nō naʻe, pono ka ʻike kanaka.

ʻO nā mea momona momona liʻiliʻi a me ke olakino puʻuwai

Ua hoʻopili ka nui o nā noiʻi nānā i nā mea ʻai kiʻekiʻe-fiber i hoʻemi ʻia i ka makaʻu o ka maʻi puʻuwai.

Eia nō naʻe, pili ka ikaika o kēia hui i ka ʻano fiber a me ke kumu.

I nā kānaka, ua pili ka lawe ʻana o ka fiber i ka hoʻohaʻahaʻa hoʻoliʻiliʻi ().

ʻO kekahi o nā kumu e hoʻemi ai i ka maʻi maʻi maʻi ma muli o ka hana ʻana o nā momona momona momona i ka kolona (,,).

Ua hōʻike nā noiʻi i nā holoholona ʻelua a me nā kānaka i ka hōʻemi ʻia o nā pae kolesterol i ka liʻiliʻi o nā kaulike momona momona (,,,).

Manaʻo ʻia ʻo Butyrate e launa pū me nā ʻāpana nui e hana i ka kōkō, e hoʻoliʻiliʻi ana paha i ka hana ʻana o ka kolesterol ().

ʻO kahi laʻana, ua hoʻemi ka hana kolesterol i nā ʻāʻī o nā ʻiole i hāʻawi ʻia i nā mea hoʻohui propionate. Hoʻoemi ka acid acid i nā pae kolesterol i nāʻiole (,,).

ʻO kēia hopena like i ʻike ʻia i nā kānaka momona, e like me ka acetate i ka vīnega i hoʻemi i ka nui o nā kolesterol i loko o ke kahe o ke koko.

Hiki i nā kaulike momona momona liʻiliʻi ke hoʻēmi i ka makaʻu o ka maʻi puʻuwai ma o ka hōʻemi ʻana i ka mumū a me ka pale ʻana i ka hana kolesterol.

Pono ʻoe e lawe i kahi mea hoʻonui?

ʻIke pinepine ʻia nā mea hoʻopili momona momona pokole me nā paʻakai waikawa butyric.

Kāhea ʻia kēia mau mea he sodium, potassium, calcium a magnesium butyrate. Loaʻa maʻalahi iā lākou ma ka pūnaewele a i ʻole ma kahi kūʻai.

Eia nō naʻe, ʻaʻole paha ke ala maikaʻi e hoʻonui ai i kāu mau pae o nā momona momona momona. Hoʻomoʻa ʻia nā mea hoʻopili Butyrate ma mua o ka hiki ʻana i ke kolona, ​​ma ka maʻamau i loko o ka ʻōpū liʻiliʻi, ʻo ia hoʻi e nalo nā keu pono āpau.

Hoʻohui ʻia, aia kahi ʻike ʻepekema liʻiliʻi loa e pili ana i ka maikaʻi o nā kōkua momona momona pokole.

Hiki maikaʻi ʻo Butyrate i ke kolona ke hū ʻia mai ka fiber. No laila, ʻo ka hoʻonui ʻana i ka nui o nā meaʻai fiber kiʻekiʻe i kāu papaʻai ʻo ia paha kahi ala ʻoi aku ka maikaʻi loa e hoʻomaikaʻi ai i nā pae waikawa momona liʻiliʻi.

ʻO ka ʻai ʻana i nā meaʻai kiʻekiʻe ke fiber ke ala ʻoi loa e hoʻonui ai i nā pae waikawa momona momona pokole, ʻoiai e komo ana nā mea hoʻopiha ma mua o ka hiki ʻana i ke kolona.

Lawe i ka Home Message

Ma muli o kā lākou anti-inflammatory a anti anti-cancer waiwai, he ʻano nui paha nā hopena momona maikaʻi i kou kino.

Hoʻokahi mea no ka mea: ʻo ka nānā ʻana i kāu bacteria ʻōpū aloha hiki ke alakaʻi i kahi olakino holoʻokoʻa holoʻokoʻa.

ʻO ke ala ʻoi loa e hānai ai i nā koʻohune maikaʻi i loko o kou ʻōpū ʻo ka ʻai ʻana i nā meaʻai he nui i nā olonā momona.