Lijo tse 19 tse ntlehali tsa prebiotic tseo u lokelang ho li ja

Litaba

• 1. Motso oa Chicory
• 2. Dandelion Meroho
• 3. Artichoke ea Jerusalema
• 4. Konofolo
• 5. Liieee
• 6. Diliki
• 7. Asparagase
• 8. Libanana
• 9. Harese
• 10. Li-oats
• 11. Liapole
• 12. Motso oa Konjac
• 13. Cocoa
• 14. Motso oa Burdock
• 15. Li-flaxse
• 16. Motso oa Yacon
• 17. Motso oa Jicama
• 18. Lekala la Koro
• 19. Mahola a Leoatle
• Li-prebiotic li Bohlokoa Haholo

Li-prebiotic ke mefuta ea fiber e fepa libaktheria tse mosa ka maleng a hau.

Sena se thusa libaktheria tsa mala ho hlahisa limatlafatsi bakeng sa lisele tsa hau tsa colon mme ho lebisa tsamaisong e ntle ea tšilo ea lijo ().

Tse ling tsa limatlafatsi tsena li kenyelletsa mafura a ketane e khuts'oane joalo ka butyrate, acetate le propionate ().

Li-acid tsena tse mafura le tsona li ka kenella maling le ho ntlafatsa bophelo bo botle ba 'mele ().

Leha ho le joalo, pelebiotic ha ea lokela ho ferekanngoa le prolikokoana-hloko. Bakeng sa lintlha tse ling, bala sengoloa sena se hlalosang liphapang.

Mona ke lijo tse 19 tsa "prebiotic" tse phetseng hantle.

1. Motso oa Chicory

Motso oa Chicory o ratoa haholo ka tatso ea ona ea kofi. Hape ke mohloli o moholo oa li-prebiotic.

Hoo e ka bang 47% ea fiber ea chicory e tsoa ho prebiotic fiber inulin.

Inulin e methapong ea chicory e fepa libaktheria tsa ka mpeng, e ntlafatsa tšilo ea lijo ebile e thusa ho imolla lesokolla (,).

E ka thusa hape ho eketsa tlhahiso ea bile, e ntlafatsang tšilo ea mafura ().

Ntle le moo, motso oa chicory o na le metsoako e mengata ea antioxidant e sirelletsang sebete tšenyo ea mali ().

Motso oa chicory hangata o sebelisoa e le sebaka sa kofi se se nang caffeine. Mokelikeli oa inulin o khothaletsa likokoana-hloko tsa mala, o fokotsa ho sokela ebile o thusa ho theola mafura.

2. Dandelion Meroho

Meroho ea Dandelion e ka sebelisoa lisalateng 'me ke mohloli o moholo oa fiber.

Li na le ligrama tse 4 tsa fiber ka 100 gram e sebeletsang. Karolo e phahameng ea fiber ena e tsoa ho inulin (7).

Likhoele tsa inulin tse meroeng ea dandelion li fokotsa ho sokela, li eketsa libaktheria tse mosa ka maleng 'me li matlafatsa sesole sa' mele.

Meroho ea Dandelion e boetse e tsejoa ka li-diuretic, anti-inflammatory, antioxidant, anti-cancer le litla-morao tsa cholesterol (,,,).

Meroho ea Dandelion ke sebaka se seholo se nang le fiber bakeng sa meroho ka salate ea hau. Li eketsa libaktheria tse mosa ka maleng a hao, li fokotsa ho sokela le ho matlafatsa sesole sa hau sa 'mele.

3. Artichoke ea Jerusalema

Artichoke ea Jerusalema, e tsejoang hape e le "apole ea lefats'e," e na le melemo e mengata ea bophelo bo botle.

E fana ka ligrama tse 2 tsa faeba e jang lijo ka ligrama tse 100, tseo 76% ea tsona e tsoang ho inulin (13).

Li-artichokes tsa Jerusalema li bontšitsoe ho eketsa libaktheria tse mosa ka har'a kolone le ho feta le motso oa chicory ().

Ntle le moo, li thusa ho matlafatsa sesole sa 'mele le ho thibela mathata a itseng a ts'oaetso (,).

Artichoke ea Jerusalema e boetse e na le thiamine e ngata le potasiamo. Tsena li ka thusa tsamaiso ea hau ea methapo le ho khothaletsa ts'ebetso e nepahetseng ea mesifa (13).

Jerusalema artichoke e ka jeoa e phehiloe kapa e le tala. E thusa ho matlafatsa sesole sa hau sa 'mele le ho thibela mafu a ts'oaetso.

4. Konofolo

Konofolo ke setlama se monate se makatsang se amanang le melemo e fapaneng ea bophelo bo botle.

Hoo e ka bang 11% ea fiber ea konofolo e tsoa ho inulin le 6% ho tsoa ho li-prebiotic tse tsoekere, tse hlahang ka tlhaho tse bitsoang fructooligosaccharides (FOS).

Konofolo e sebetsa e le prebiotic ka ho khothaletsa kholo ea melemo Bifidobacteria ka maleng. E boetse e thibela libaktheria tse khothalletsang maloetse ho hola (17).

Ho ntšoa konofolo ho ka sebetsa hantle bakeng sa ho fokotsa kotsi ea lefu la pelo, mme e bonts'itse antioxidant, anti-cancer le lithibela-mafu. E kanna ea ba ea ba le melemo khahlano le asthma (, 19,).

Konofolo e fana ka tatso e kholo lijong tsa hau mme eu fa melemo ea li-prebiotic. Ho bonts'itsoe hore e thusa ho khothaletsa libaktheria tse ntle le ho thibela libaktheria tse kotsi ho hola.

5. Liieee

Liieee ke meroho e monate ebile e tenyetseha haholo e hokahantsoeng le melemo e fapaneng ea bophelo bo botle.

E ts'oana le konofolo, inulin e etsa karolo ea 10% ea fiber kaofela ea eiee, ha FOS e etsa 6% (, 22).

FOS e matlafatsa limela tsa mala, e thusa ka ho senyeha ha mafura mme e matlafatsa sesole sa 'mele ka ho eketsa tlhahiso ea nitric oxide liseleng (,,).

Liieee li boetse li ruile flavonoid quercetin, e fanang ka li-eiee antioxidant le anticancer.

Ho feta moo, lieiee e na le thepa ea lithibela-mafu mme e ka fana ka melemo bakeng sa methapo ea pelo (,).

Liieee li na le inulin le FOS tse ngata, tse ka thusang ho matlafatsa sesole sa hau sa 'mele, ho fana ka mafura bakeng sa mala a hao le ho ntlafatsa tšilo ea lijo.

6. Diliki

Diliki di tsoa lelapeng le le leng joaloka eiee le konofolo, 'me li fana ka melemo e tšoanang ea bophelo bo botle.

Leek li na le fiber ea 16% ea inulin (22).

Ka lebaka la lihlahisoa tsa bona tsa inulin, liki li khothaletsa libaktheria tse phetseng hantle 'meleng le ho thusa ho senyeha ha mafura ().

Leek le tsona li na le li-flavonoid tse ngata, tse tšehetsang karabelo ea 'mele oa hau khatellong ea mali ().

Ho feta moo, liliki li na le vithamine K. e phahameng Ho sebelisoa 100-gram ho fana ka 52% ea RDI, e fanang ka melemo bakeng sa pelo le masapo (27).

Diliki hangata di sebediswa ha ho phehwa tatso ya tsona e ikgethang. Li na le fiber e ngata ea prebiotic inulin le vithamine K.

7. Asparagase

Asparagus ke meroho e tummeng ebile ke mohloli o mong o moholo oa li-prebiotic.

Likahare tsa inulin e kanna ea ba li-gram tsa 2-3 ho 100 gram (3.5-oz) e sebeletsang.

Asparagus e bonts'itsoe hore e khothaletsa libaktheria tse mosa ka maleng mme e hokahantsoe le thibelo ea mofetše o itseng ().

Motsoako oa fiber le li-antioxidants ka asparagus le eona e bonahala e fana ka melemo e khahlanong le ho ruruha ().

Asparagus ea 100-gram (3.5-oz) e sebeletsang e boetse e na le ligrama tse 2 tsa protheine.

Asparagus ke meroho ea selemo e nang le fiber ea li-prebiotic le li-antioxidants. E khothalletsa libaktheria tse phetseng hantle 'me e ka thusa ho thibela mefuta e meng ea mofetše.

8. Libanana

Libanana li ratoa haholo. Ba ruile livithamini, liminerale le fiber.

Libanana li na le inulin e nyane.

Libanana tse sa butsoang (tse tala) li boetse li na le starch e sa thibeleng, e nang le litlamorao tsa li-prebiotic.

Fibre ea prebiotic e libanana e bonts'itsoe hore e eketsa libaktheria tse phetseng hantle le ho fokotsa ho ruruha (,,).

Libanana li na le fiber e ngata. Ba boetse ba na le bokhoni ba ho khothaletsa libaktheria tse nang le bophelo bo botle le ho fokotsa ho ruruha.

9. Harese

Harese ke lijo-thollo tse ratoang haholo 'me e sebelisetsoa ho etsa biri. E na le ligrama tse 3-8 tsa beta-glucan ka 100 gram e sebeletsang.

Beta-glucan ke fiber ea prebiotic e khothalletsang kholo ea libaktheria tse mosa tšilong ea lijo (, 33,).

Beta-glucan e harese e boetse e bontšitsoe hore e theola cholesterol le LDL kaofela, hape e ka thusa ho theola maemo a tsoekere maling (,,,).

Ho feta moo, harese e na le selenium e ngata. Sena se thusa ka ts'ebetso ea qoqotho, se fana ka melemo ea antioxidant mme se matlafatsa sesole sa 'mele (39, 40).

Harese e na le fiber e ngata ea beta-glucan, e khothalletsang baktheria e phetseng hantle ka maleng. Hape ho bonahala e theola k’holeseterole le tsoekere maling.

10. Li-oats

Li-oats kaofela ke lijo-thollo tse phetseng hantle haholo tse nang le melemo ea "prebiotic". Li na le fiber e ngata ea beta-glucan, hammoho le starch e manganga.

Beta-glucan e tsoang ho oats e hokahantsoe le libaktheria tse nang le phepo e nepahetseng, cholesterol e tlase ea LDL, taolo e ntle ea tsoekere maling le ho fokotsa kotsi ea mofetše (,,,,).

Ho feta moo, ho bonts'itsoe hore e liehisa ts'ilo le ho thusa ho laola takatso ea lijo (,).

Li-oats li boetse li fana ka tšireletso ea antioxidant le e khahlanong le ho ruruha ka lebaka la phenol acid acid (,).

Li-oats kaofela ke lijo-thollo tse nang le fiber ea beta-glucan. Li eketsa libaktheria tse nang le phepo e ntle, li ntlafatsa taolo ea tsoekere maling ebile li ka fokotsa kotsi ea mofetše.

11. Liapole

Liapole ke litholoana tse monate. Pectin e ikarabella bakeng sa fiber e ka bang 50% ea liapole.

Pectin ea liapole e na le melemo ea li-prebiotic. E eketsa butyrate, e leng ketane e khuts'oane ea mafura e fepang libaktheria tse molemo le ho fokotsa palo ea libaktheria tse kotsi (,).

Liapole le tsona li na le li-antioxidants tse ngata tsa polyphenol.

Li kopantsoe, li-polyphenols le pectin li hokahantsoe le ntlafatso ea phepo ea lijo le metabolism ea mafura, ho fokotseha ha li-cholesterol tsa LDL le ho fokotsa kotsi ea mefuta e fapaneng ea mofetše (,,,,).

Liapole le tsona li na le thepa ea antioxidant le e khahlanong le ho ruruha (,,).

Liapole li na le fiber e ngata ea pectin. Pectin e khothalletsa libaktheria tse phetseng hantle 'me e thusa ho fokotsa libaktheria tse kotsi. E boetse e thusa ho theola k'holeseterole le ho fokotsa kotsi ea mofetše.

12. Motso oa Konjac

Motso oa Konjac, o tsejoang hape e le ea tlou, ke sefuba se atisang ho sebelisoa e le tlatsetso ea lijo bakeng sa melemo ea bophelo bo botle.

Tuber ena e na le fiber ea 40% ea glucomannan, fiber e matla haholo ea lijo.

Konjac glucomannan e khothaletsa kholo ea libaktheria tse nang le botsoalle koloneng, e imolla lesokolla le ho matlafatsa sesole sa hau sa 'mele (,).

Glucomannan e boetse e bontšitsoe hore e theola k'holeseterole ea mali le ho thusa ho theola boima ba 'mele, ha e ntse e ntlafatsa metabolism ea lik'habohaedreite (,,).

U ka e ja ka mokhoa oa lijo tse entsoeng ka motso oa konjac, joalo ka li-noodle tsa shirataki. U ka nka li-supplement tsa glucomannan.

Fiber ea glucomannan e fumanoang motso oa konjac e thusa ho khothaletsa libaktheria tse mosa, ho fokotsa ho sokela, ho matlafatsa sesole sa 'mele, ho theola k'holeseterole maling le ho thusa ho theola boima ba' mele.

13. Cocoa

Linaoa tsa cocoa li monate ebile li phetse hantle.

Ho senyeha ha linaoa tsa cocoa ka har'a colon ho hlahisa nitric oxide, e nang le litlamorao tse ntle tsamaisong ea pelo le methapo ().

Cocoa hape ke mohloli o motle oa li-flavanols.

Cocoa e nang le Flavanol e na le melemo e matla ea prebiotic e amanang le kholo ea libaktheria tse phetseng hantle. E boetse e na le melemo bakeng sa pelo (,,,).

Cocoa ke sejo se monate sa li-prebiotic. E na le li-flavanols tse eketsang libaktheria tse nang le phepo e ntle, li-cholesterol tse tlase le ho ntlafatsa bophelo bo botle ba pelo.

14. Motso oa Burdock

Motso oa Burdock o sebelisoa haholo Japane mme o na le melemo ea bophelo bo botle.

E na le ligrama tse ka bang 4 tsa fiber ka 100 gram (3.5-oz) e sebeletsang, mme bongata ba eona bo tsoa inulin le FOS.

Inulin le FOS tse tsoang motso oa burdock li na le thepa ea prebiotic e ka thibelang kholo ea libaktheria tse kotsi ka maleng, ea khothaletsa ho tsamaea ha mala le ho ntlafatsa boits'ireletso ba mmele ().

Motso oa Burdock o boetse o na le li-antioxidant, anti-inflammatory le tsoekere e theolang mali (,,,).

Motso oa Burdock o sebelisoa haholo Japane. Ho bonts'itsoe hore e khothaletsa ho tsamaea hantle hoa mala, e thibela sebopeho sa libaktheria tse kotsi ka har'a kolone le ho matlafatsa sesole sa 'mele.

15. Li-flaxse

Li-flaxseeds li phetse hantle haholo. Hape ke mohloli o moholo oa li-prebiotic.

Lintho tse nang le fiber ea li-flaxseeds ke 20-40% fiber e qhibilihang ho tsoa marenene le li-fiber tsa 60-80% tse sa qhibilihang tse tsoang selulose le lignin.

Likhoele tsa li-flaxseeds li khothalletsa libaktheria tse nang le phepo e nepahetseng, li khothaletsa ho tsamaea hoa mala le ho fokotsa palo ea mafura ao u a silang le ho a monya (,).

Ka lebaka la lihlahisoa tsa tsona tsa phenolic antioxidants, li-flaxseeds li boetse li na le li-anti-cancer le li-antioxidant ebile li thusa ho laola maemo a tsoekere ea mali (,).

Likhoele tse ho li-flaxseeds li khothalletsa ho tsamaea ha mala kamehla, li theola k'holeseterole ea LDL le ho fokotsa mafura ao u a silang le ho a monya.

16. Motso oa Yacon

Motso oa Yacon o ts'oana haholo le litapole mme o na le fiber e ngata. E ruile haholo-holo li-prebiotic fructooligosaccharides (FOS) le inulin.

Inulin e ka yacon e bontšitsoe e ntlafatsa libaktheria tsa mala, e fokotsa ho sokela, e matlafatsa sesole sa 'mele, e ntlafatsa ho monya liminerale le ho laola mafura a mali (,,).

Yacon e boetse e na le metsoako ea phenolic e e fang thepa ea antioxidant (,).

Motso oa Yacon o na le inulin e ngata le FOS. E ntle haholo ho khothaletsa bophelo bo botle ba lijo tse silang lijo, ho ntlafatsa ho monya liminerale, ho ntlafatsa sesole sa hau sa 'mele le ho laola mafura a mali.

17. Motso oa Jicama

Motso oa Jicama o na le lik'hilojule tse tlase ebile o na le fiber e ngata, ho kenyeletsoa prebiotic fiber inulin.

Motso oa Jicama o thusa ho ntlafatsa bophelo bo botle ba lijo, ho matlafatsa kutloisiso ea insulin le ho theola tsoekere maling (,).

Ho feta moo, e na le vithamine C e ngata, e matlafatsang sesole sa 'mele ho loantša maloetse ().

Semela sena se boetse se fana ka tekano e ntle ea li-amino acid () tsohle tse hlokahalang.

Motso oa Jicama o na le likhalori tse tlase, empa o na le inulin e ngata.E ka ntlafatsa libaktheria tsa hau, ea khothaletsa taolo e ntle ea tsoekere maling le ho fana ka tšireletso ea antioxidant.

18. Lekala la Koro

Koro ea koro ke karolo e kantle ea lithollo tsa koro. Ke mohloli o motle haholo oa li-prebiotic.

E boetse e na le mofuta o khethehileng oa fiber e entsoeng ka arabinoxylan oligosaccharides (AXOS).

Fiber ea AXOS e emela hoo e ka bang 64-69% ea fiber ea sehlahisoa sa koro.

Ho bontšitsoe faeba ea AXOS ho tsoa ho matlapi a koro ho matlafatsa bophelo bo botle Bifidobacteria ka maleng (,,).

Koro ea koro e boetse e bontšitsoe ho fokotsa mathata a tšilo ea lijo a kang ho ruruha ha pelo, ho ruruha le bohloko ba mpeng (,).

Lithollo tse ruileng ho AXOS le tsona li na le litlamorao tsa antioxidant le li-anti-cancer (,).

Koro ea koro e ruile ka AXOS, mofuta oa fiber e bonts'itsoeng ho eketsa libaktheria tse phetseng hantle le ho fokotsa mathata a tšilo ea lijo.

19. Mahola a Leoatle

Seaweed (marine algae) ha e jeoe hangata. Leha ho le joalo, ke lijo tse matla haholo tsa "prebiotic".

Hoo e ka bang 50-85% ea fiber ea leoatleng e tsoa ho fiber e qhibilihang metsing (, 93).

Litlamorao tsa li-prebiotic tsa limela tsa leoatle li ithutiloe liphoofolong empa eseng ho batho.

Leha ho le joalo, lithuto tsena li bonts'itse hore lehola la leoatle le ka fana ka melemo e mengata e phetseng hantle.

Li ka matlafatsa kholo ea libaktheria tse nang le botsoalle, li thibela kholo ea libaktheria tse bakang mafu, tsa matlafatsa boits'ireletso ba mmele le ho fokotsa kotsi ea mofetše oa colon ().

Seaweed e boetse e na le li-antioxidants tse amanang le thibelo ea litlhaselo tsa pelo le stroke ().

Seaweed ke mohloli o moholo oa li-fiber tsa prebiotic. E ka eketsa palo ea libaktheria tse mosa, ea thibela kholo ea libaktheria tse kotsi le ho matlafatsa boits'ireletso ba mmele.

Li-prebiotic li Bohlokoa Haholo

Lijo tsa prebiotic li na le mefuta e khethehileng ea fiber e tšehetsang bophelo bo botle ba lijo.

Li khothaletsa keketseho ea libaktheria tse mosa ka maleng, li thusa ka mathata a fapaneng a tšilo ea lijo esita le ho matlafatsa sesole sa hau sa 'mele.

Lijo tsa li-prebiotic le tsona li bontšitsoe ho ntlafatsa bophelo bo botle ba 'mele esita le ho thusa ho thibela maloetse a itseng.

Leha ho le joalo, tse ling tsa likhoele tsa lijo tsena li ka fetoloa nakong ea ho pheha, ka hona leka ho li ja li le tala ho fapana le ho pheha.

Iketsetse uena le libaktheria tsa hau ka ho ja lijo tse ngata tsa prebiotic.