Mafi Kyawun Abincin Prebiotic 19 da Ya Kamata Ku Ci

Wadatacce

• 1. Tushen Chicory
• 2. Dandelion Ganye
• 3. Urushalima Artichoke
• 4. Tafarnuwa
• 5. Albasa
• 6. Laifuka
• 7. Bishiyar asparagus
• 8. Ayaba
• 9. Sha'ir
• 10. Hatsi
• 11. Tuffa
• 12. Tushen Konjac
• 13. Koko
• 14. Tushen Burdock
• 15. Fatawan Fata
• 16. Tushen Yacon
• 17. Tushen Jicama
• 18. Alkama Bran
• 19. Ruwan teku
• Magungunan rigakafi Suna da Muhimmanci

Magungunan rigakafi nau'ikan fiber ne na abinci wanda ke ciyar da ƙwayoyin cuta masu ƙawance a cikin hanjin ka.

Wannan yana taimakawa ƙwayoyin hanji su samar da abinci mai gina jiki don ƙwayoyinku na hanji kuma yana haifar da ƙoshin lafiya tsarin narkewa ().

Wasu daga cikin wadannan abubuwan gina jiki sun hada da gajerun sarkar mai kamar butyrate, acetate da propionate ().

Hakanan ana iya saka waɗannan ƙwayoyin mai a cikin jini kuma a inganta lafiyar jiki.

Koyaya, prebai kamata a rikita batun halitta ba proabubuwan shayarwa. Don ƙarin, karanta wannan labarin wanda ke bayanin bambance-bambance.

Anan akwai abinci mai kyau na prebiotic guda 19.

1. Tushen Chicory

Tushen Chicory sananne ne saboda ɗanɗano kamar kofi. Hakanan babban tushen maganin rigakafi ne.

Kusan 47% na fiber na tushen chicory ya fito ne daga inulin prebiotic fiber.

Inulin a cikin tushen chicory yana ciyar da ƙwayoyin hanji, inganta narkewa da taimakawa sauƙar maƙarƙashiya,,,.

Hakanan zai iya taimakawa haɓaka samar da bile, wanda ke inganta narkewar mai ().

Bugu da ƙari, tushen chicory yana da yawa a cikin mahaɗan antioxidant wanda ke kare hanta daga lalacewar sanadin ().

Tushen Chicory galibi ana amfani dashi azaman maye gurbin kofi na kofi. Fiber din inulin yana inganta kwayoyin cuta na ciki, yana rage maƙarƙashiya kuma yana taimakawa rage kitse.

2. Dandelion Ganye

Ana iya amfani da ganyen Dandelion a cikin salads kuma babban tushen fiber ne.

Suna dauke da gram 4 na zare a kowane gram 100 na hidimtawa. Babban ɓangaren wannan zaren ya fito ne daga inulin (7).

Fiber inulin a cikin ganyen dandelion yana rage maƙarƙashiya, yana ƙaruwa da ƙwayoyin cuta masu kyau a cikin hanji kuma yana inganta garkuwar jiki ().

Ganyen Dandelion kuma sanannu ne don diuretic, anti-inflammatory, antioxidant, anti-cancer da cholesterol-rage sakamako (,,,).

Ganyen dandelion shine babban abun maye mai cike da fiber na ganye a cikin salatin ku. Suna haɓaka ƙwayoyin cuta masu aminci a cikin hanjinku, rage maƙarƙashiya kuma suna haɓaka garkuwar ku.

3. Urushalima Artichoke

Jerin zane na Urushalima, wanda aka fi sani da "apple apple," yana da fa'idodin kiwon lafiya mai yawa.

Yana bayar da kusan gram 2 na fiber na abinci a cikin gram 100, 76% wanda ya fito daga inulin (13).

An nuna zane-zane na Urushalima don ƙara ƙwayoyin cuta masu aminci a cikin ciki har ma fiye da tushen chicory ().

Bugu da ƙari, suna taimakawa ƙarfafa tsarin garkuwar jiki da hana wasu rikice-rikice na rayuwa (,).

Jerin zane-zane na Urushalima ma yana da yawa a cikin thiamine da potassium. Waɗannan na iya taimaka maka tsarin juyayi da haɓaka ingantaccen ƙwayar tsoka (13).

Ana iya cin ƙoshin Urushalima dafaffe ko ɗanye. Yana taimaka haɓaka garkuwar ku da kuma hana cututtukan rayuwa.

4. Tafarnuwa

Tafarnuwa wani ɗanɗano ne mai ɗanɗano wanda yake da alaƙa da fa'idodi daban-daban na kiwon lafiya.

Kimanin kashi 11% na kayan zaren tafarnuwa sun fito ne daga inulin kuma 6% daga mai daɗi, wanda ke faruwa a cikin yanayi prebiotic da ake kira fructooligosaccharides (FOS).

Tafarnuwa tana aiki a matsayin prebiotic ta hanyar inganta ci gaban fa'ida Bifidobacteria a cikin hanji Hakanan yana hana ƙwayoyin cuta masu inganta cuta girma (17).

Garlic tsantsa na iya zama mai tasiri don rage haɗarin cututtukan zuciya, kuma ya nuna antioxidant, anti-cancer da antimicrobial effects. Hakanan yana iya samun fa'ida akan asma (, 19,).

Tafarnuwa tana ba da ɗanɗano ga abincinku kuma yana ba ku fa'idodin rigakafi. An nuna shi don taimakawa inganta ƙwayoyin cuta masu kyau da hana ƙwayoyin cuta masu cutarwa daga girma.

5. Albasa

Albasa kayan marmari ne masu ɗanɗano da amfani sosai da ke da alaƙa da fa'idodin kiwon lafiya daban-daban.

Kama da tafarnuwa, inulin na da kaso 10% na jimlar abun ciki na albasa, yayin da FOS ya kai kusan 6% (, 22).

FOS yana ƙarfafa gut flora, yana taimakawa tare da raunin mai kuma yana inganta tsarin garkuwar jiki ta hanyar haɓaka samar da sinadarin nitric a cikin sel (,,).

Albasa ma tana da wadata a cikin flavonoid quercetin, wanda ke ba albashan antioxidant da abubuwan da ke haifar da cutar kansa.

Bugu da ƙari, albasa tana da kayan ƙwayoyin cuta kuma yana iya ba da fa'ida ga tsarin jijiyoyin zuciya (,).

Albasa tana da wadatar inulin da FOS, wanda zai iya taimakawa inganta garkuwar jikinka, samar da mai ga kwayoyin hanji da inganta narkewar abinci.

6. Laifuka

Leeks sun fito ne daga gida daya kamar albasa da tafarnuwa, kuma suna ba da irin wannan fa'idar ga lafiyar jiki.

Leeks ya ƙunshi har zuwa 16% inulin fiber (22).

Godiya ga abinda suke ciki na inulin, leeks yana inganta kwayar cuta mai kyau kuma yana taimakawa cikin raunin mai ().

Leeks kuma yana da yawa a cikin flavonoids, wanda ke goyan bayan martabar jikin ku ga ƙwarin ƙwayar cuta ().

Bugu da ƙari, leek yana dauke da babban adadin bitamin K. A sabis na gram 100 yana ba da kusan 52% na RDI, wanda ke ba da fa'ida ga zuciya da ƙashi (27).

Leeks galibi ana amfani dashi wajen dafa abinci don banbancin dandano. Suna cikin ƙwayoyin inulin prebiotic da bitamin K.

7. Bishiyar asparagus

Bishiyar asparagus shahararren kayan lambu ne kuma wani babban tushen maganin rigakafi ne.

Abun cikin inulin yana iya kaiwa kimanin gram 2-3 a gram 100 (3.5-oz).

Asparagus an nuna shi don inganta ƙwayoyin cuta masu kyau a cikin hanji kuma an danganta shi da rigakafin wasu cututtukan daji ().

Haɗin fiber da antioxidants a cikin asparagus shima ya bayyana don samar da fa'idodi masu kumburi ().

Aikin gram 100 (3.5-oz) na bishiyar asparagus shima ya ƙunshi kusan gram 2 na furotin.

Bishiyar asparagus ita ce kayan marmari mai bazara mai wadataccen fiber da prebiotic da antioxidants. Yana inganta ƙwayoyin cuta mai narkewa kuma yana iya taimakawa hana wasu cututtukan kansa.

8. Ayaba

Ayaba tana da farin jini sosai. Suna da wadataccen bitamin, ma'adanai da fiber.

Ayaba tana dauke da inulin kadan.

Ayaba da ba ta daɗe (koren) tana cikin sitaci mai tsayayya, wanda ke da tasirin prebiotic.

An nuna zaren prebiotic a cikin ayaba don ƙara ƙwayoyin cuta masu ƙyalli da rage kumburi (,,).

Ayaba na da yalwar fiber. Suna kuma da kyau wajen inganta ƙwayoyin cuta masu narkewa da rage kumburin ciki.

9. Sha'ir

Sha'ir shahararren hatsi ne kuma ana amfani da shi don yin giya. Ya ƙunshi gram 3-8 na beta-glucan a kowace hidimar gram 100.

Beta-glucan shine prebiotic fiber wanda ke inganta ci gaban ƙwayoyin cuta masu ƙawance a cikin hanyar narkewa (, 33,).

Hakanan an nuna beta-glucan a cikin sha'ir don rage duka da LDL cholesterol, kuma yana iya taimakawa ƙaran matakan sukarin jini (,,,).

Bugu da ƙari, sha'ir yana da wadataccen selenium. Wannan yana taimakawa tare da aikin maganin thyroid, yana ba da fa'idodin antioxidant kuma yana inganta tsarin rigakafi (39, 40).

Sha'ir yana dauke da sinadarin beta-glucan, wanda ke inganta kwayoyin cuta masu kyau a cikin hanji. Hakanan yana da alama rage cholesterol da matakan sukarin jini.

10. Hatsi

Dukan oats hatsi ne mai lafiya ƙwarai tare da fa'idodin rigakafi. Suna ƙunshe da zaren beta-glucan mai yawa, da wasu sitaci mai juriya.

Beta-glucan daga hatsi an danganta shi da ƙwayoyin cuta masu ƙoshin lafiya, ƙananan LDL cholesterol, ingantaccen sarrafa jini da rage haɗarin cutar kansa (,,,,).

Bugu da ƙari, an nuna shi don rage saurin narkewa da taimakawa sarrafa ci (,).

Oats kuma suna ba da kariya ta antioxidant da anti-mai kumburi saboda abubuwan da ke ciki na phenolic acid (,).

Oats gabaɗaya hatsi ne mai cike da zaren beta-glucan. Suna haɓaka ƙwayoyin cuta masu ƙoshin lafiya, inganta kulawar sukari a cikin jini kuma yana iya rage haɗarin cutar kansa.

11. Tuffa

Tuffa 'ya'yan itace ne masu ɗanɗano. Pectin yakai kimanin kashi 50% na jimlar abun da ke cikin apple.

Pectin a cikin apples yana da fa'idodin rigakafi. Yana ƙara butyrate, wani gajeren sarkar mai mai ƙamshi wanda ke ciyar da ƙwayoyin hanji mai amfani kuma yana rage yawan ƙwayoyin cuta masu cutarwa (,).

Tuffa suna da yawa a cikin antioxidants na polyphenol.

Haɗuwa, polyphenols da pectin suna da alaƙa da ingantaccen lafiyar narkewar abinci da narkewar mai, rage matakan LDL cholesterol da rage haɗarin cututtukan daji daban-daban (,,,,).

Apples kuma suna da antioxidant da anti-inflammatory Properties (,,).

Tuffa suna da arziki a cikin zaren pectin. Pectin yana inganta ƙwayoyin cuta masu kyau kuma yana taimakawa rage ƙwayoyin cuta. Hakanan yana taimakawa rage cholesterol da rage haɗarin cutar kansa.

12. Tushen Konjac

Tushen Konjac, wanda aka fi sani da giwar giwa, ana yin tuber sau da yawa azaman abin ƙoshin abinci don amfanin lafiyarta.

Wannan tuber din ya kunshi 40% na fiber na glucomannan, wani fiber mai cin abinci sosai.

Konjac glucomannan yana inganta ci gaban ƙwayoyin cuta masu aminci a cikin ciki, yana sauƙaƙe maƙarƙashiya kuma yana inganta garkuwar ku (,).

Glucomannan an kuma nuna shi don rage ƙwayar cholesterol na jini da kuma taimakawa tare da rage nauyi, yayin inganta haɓakar ƙwayar ƙwayar ƙwayar cuta (,,).

Kuna iya cinye shi ta hanyar abincin da aka yi da tushen konjac, kamar shirataki noodles. Hakanan zaka iya ɗaukar kayan haɗin glucomannan.

Fiber din glucomannan da aka samo a cikin tushen konjac yana taimakawa wajen inganta kwayar cuta ta abokantaka, rage maƙarƙashiya, yana ƙarfafa garkuwar jiki, yana rage yawan cholesterol a cikin jini kuma yana taimakawa tare da rage nauyi.

13. Koko

Wake koko yana da dadi kuma yana da lafiya sosai.

Rushewar wake na koko a cikin maza yana samar da sinadarin nitric, wanda ke da fa'ida ga tsarin zuciya da jijiyoyin jini ().

Hakanan koko shine kyakkyawan tushen flavanols.

Koko mai dauke da Flavanol yana da fa'idodin rigakafi masu alaƙa da haɓakar ƙwayoyin cuta masu ƙoshin lafiya. Hakanan yana da fa'idodi ga zuciya (,,,).

Cocoa abinci ne mai daɗin prebiotic. Ya ƙunshi flavanols wanda ke ƙara ƙwayoyin cuta na hanji, ƙananan cholesterol da inganta lafiyar zuciya.

14. Tushen Burdock

Ana amfani da tushen Burdock a cikin Japan kuma ya tabbatar da fa'idodin lafiya.

Ya ƙunshi kusan gram 4 na zare a kowane gram 100 (3.5-oz) da ke hidima, kuma yawancin wannan daga inulin ne da FOS.

Inulin da FOS daga tushen burdock suna da kayan kariya na prebiotic wanda zai iya hana ci gaban ƙwayoyin cuta masu cutarwa a cikin hanji, haɓaka hanji da inganta aikin rigakafi ().

Tushen Burdock yana da antioxidant, anti-mai kumburi da kuma rage yawan sukarin jini (,,,).

Tushen Burdock ana amfani dashi sosai a cikin Japan. An nuna shi don inganta motsawar hanji lafiya, hana samuwar ƙwayoyin cuta masu cutarwa a cikin mazaura da kuma inganta garkuwar jiki.

15. Fatawan Fata

Flaxseeds suna da lafiya sosai. Hakanan sune babban tushen maganin rigakafi.

Abun fiber na flaxseeds shine 20-40% fiber mai narkewa daga gumis na mucilage da 60-80% fiber mara narkewa daga cellulose da lignin.

Fiber a cikin flaxseeds yana inganta ƙwayoyin cuta masu kyau, yana inganta motsawar hanji na yau da kullun kuma yana rage adadin kitse mai narkewa da kuke sha (,).

Saboda abubuwan da suke ciki na antioxidants na phenolic, flaxseeds suma suna da anti-cancer da kayan antioxidant kuma suna taimakawa daidaita matakan sukarin jini (,).

Fiber a cikin flaxseeds yana inganta motsawar hanji na yau da kullun, yana rage LDL cholesterol kuma yana rage yawan kitse da kuke narkewa da sha.

16. Tushen Yacon

Tushen Yacon yayi kamanceceniya da dankalin turawa kuma yana da arzikin fiber. Yana da wadataccen arziki a cikin prebiotic fructooligosaccharides (FOS) da inulin.

Inulin da ke cikin yacon an nuna shi don inganta ƙwayoyin hanji, rage maƙarƙashiya, inganta tsarin garkuwar jiki, inganta shaƙƙar ma'adinai da daidaita ƙwayoyin jini (,,)

Yacon shima yana dauke da sinadarin phenolic wadanda suke bashi abubuwan da ke haifar da sinadarin antioxidant (,).

Tushen Yacon yana da wadataccen inulin da FOS. Yana da kyau wajen inganta lafiyar narkewar abinci, inganta shakar ma'adinai, inganta garkuwar jikinka da daidaita kitsen jini.

17. Tushen Jicama

Tushen Jicama yana da ƙarancin kuzari kuma yana da ƙarfi a cikin fiber, gami da prebiotic fiber inulin.

Tushen Jicama yana taimakawa inganta lafiyar narkewa, haɓaka ƙarancin insulin da ƙananan matakan sukarin jini (,).

Bugu da ƙari, yana da yawa a cikin bitamin C, wanda ke ƙarfafa tsarin rigakafi don yaƙi da cututtuka ().

Hakanan wannan tsiron yana bayarda kyakkyawan ma'aunin dukkan muhimman amino acid ().

Tushen Jicama yana da ƙarancin kuzari, amma yana da wadatar inulin.Zai iya inganta ƙwayoyin hanji, inganta ingantaccen kula da sukari a cikin jini da kuma ba da kariya ta antioxidant.

18. Alkama Bran

Branaƙan alkama ita ce ta ƙarshen hatsin alkama. Yana da kyakkyawan tushen maganin rigakafi.

Hakanan ya ƙunshi nau'in zare na musamman da aka yi da arabinoxylan oligosaccharides (AXOS).

Fiber AXOS yana wakiltar kusan 64-69% na ƙwayar fiber na alkamar.

An nuna fiber na AXOS daga ɗanyen alkama don haɓaka ƙoshin lafiya Bifidobacteria a cikin hanji (,,).

Hakanan an nuna ƙwayar alkama don rage matsalolin narkewar abinci kamar kumburi, ƙyama da ciwon ciki (,).

Hatsi masu arziki a cikin AXOS suma suna da maganin antioxidant da anti-cancer (,).

Alkamar alkama tana da arziki a cikin AXOS, wani nau'in zaren da aka nuna don ƙara ƙwayoyin cuta masu narkewa da rage matsalolin narkewar abinci.

19. Ruwan teku

Ba a cika cin tsiren ruwan teku (algae na ruwa). Koyaya, abinci ne mai iko sosai.

Kusan 50-85% na kayan fiber na tsire-tsire sun fito ne daga fiber mai narkewa na ruwa (, 93).

Anyi nazarin ilimin rigakafi na tsire-tsire a cikin dabbobi amma ba a cikin mutane ba.

Ko ta yaya, waɗannan nazarin sun nuna cewa tsiren ruwan teku na iya samar da fa'idodi masu yawa na lafiya.

Suna iya haɓaka haɓakar ƙwayoyin cuta masu guba, hana ci gaban ƙwayoyin cuta masu haifar da cuta, haɓaka aikin rigakafi da rage haɗarin ciwon daji na hanji ().

Har ila yau, tsiren ruwan teku yana da wadata a cikin antioxidants waɗanda aka danganta da rigakafin bugun zuciya da shanyewar jiki ().

Ruwan teku shine babban tushen ƙwayar prebiotic. Zai iya ƙara yawan ƙwayoyin cuta na abokantaka, toshe ci gaban ƙwayoyin cuta masu cutarwa da haɓaka aikin rigakafi.

Magungunan rigakafi Suna da Muhimmanci

Abubuwan rigakafin rigakafi suna cikin nau'ikan zaren fiber na musamman waɗanda ke tallafawa lafiyar narkewar abinci.

Suna inganta karuwar ƙwayoyin cuta masu raɗaɗi a cikin hanji, suna taimakawa tare da matsaloli daban-daban na narkewa har ma suna haɓaka tsarin garkuwar ku.

Hakanan an nuna abincin rigakafi don inganta lafiyar rayuwa kuma har ma yana taimakawa hana wasu cututtuka.

Koyaya, wasu daga cikin abubuwan zaren na waɗannan abincin ana iya canzawa yayin girkin, don haka yi ƙoƙari ku cinye su ɗanye maimakon dafa shi.

Yi wa kan ka da ƙwayoyin cuta na hanji ta hanyar cin wadataccen waɗannan abinci masu rigakafin.