Yadda Shortananan Sarkar Acid ke Shafar Lafiya da Nauyi

Wadatacce

• Menene Acananan inananan Acananan Acids?
• Tushen Abinci na Short-Chain Fatty Acids
• Acananan Sarkar Acid da Cutar Narkar da Abinci
• Gudawa
• Ciwon hanji mai kumburi
• Gajeren Sarkar Acid Acid da Ciwon Cancer
• Gajerun Sarkar Acid da Ciwon Suga
• Gajerun Sarkar Acid Acid da Rashin nauyi
• Gajerun Sarkar Acid da Lafiyar Zuciya
• Ya Kamata Ku Takeauki plementari?
• Dauki Sakon Gida

Acidswayoyin cuta masu ƙarancin jijiyoyin jiki suna samar da kitsen mai mai gajeren sarkar.

A zahiri, sune tushen tushen abinci mai gina jiki ga ƙwayoyin da ke cikin hanjinku.

Acidsananan acid mai ƙarancin sarkar na iya taka muhimmiyar rawa a cikin lafiya da cuta.

Suna iya rage haɗarin cututtukan kumburi, rubuta ciwon sukari na 2, kiba, cututtukan zuciya da sauran yanayi ().

Wannan labarin yayi nazarin yadda gajeren sarkar mai mai tasiri ga lafiya.

Menene Acananan inananan Acananan Acids?

Gajerun sarkar mai sunadarai masu ƙarancin mai ƙarancin atoms na carbon 6 ((C)).

Ana samar dasu ne yayin da kwayar cutar sada zumunci ke toka fiber a cikin hanjinku, kuma sune babban tushen kuzari ga ƙwayoyin da ke lulluɓe hanunku.

A saboda wannan dalili, suna taka muhimmiyar rawa a cikin lafiyar mallaka ().

Ana amfani da ƙwayoyin mai mai ƙarancin ƙarfi don sauran ayyuka a jiki. Misali, suna iya samar da kusan kashi 10% na bukatun calorie na yau da kullun ().

Acidsananan acid mai haɗari suma suna da hannu cikin ƙarancin mahimman abubuwan gina jiki kamar carbs da mai ().

Kimanin kashi 95% na guntun sarkar mai a jikinka sune:

• Acetate (C2).
• Mai mallaka (C3).
• Butyrate (C4).

Propionate ya fi dacewa wajen samar da glucose a cikin hanta, yayin da acetate da butyrate an haɗa su cikin wasu ƙwayoyin mai da ƙwayar cholesterol ().

Abubuwa da yawa suna shafar adadin mai mai gajeren sarkar mai a cikin hanjinku, gami da ƙananan ƙwayoyin cuta waɗanda suke, tushen abinci da lokacin da yake ɗaukar abinci don tafiya ta tsarin narkewar ku ().

Ana samar da acid mai gajerun sarkar a lokacin da za'ayi fiber a cikin ciki. Suna aiki ne a matsayin tushen makamashi ga ƙwayoyin da ke ruɓar da hanji.

Tushen Abinci na Short-Chain Fatty Acids

Cin yawancin abinci mai wadataccen fiber, kamar 'ya'yan itace, kayan marmari da kayan lambu, yana da nasaba da karuwar gajerun kayan mai ().

Studyaya daga cikin binciken da aka yi game da mutane 153 sun sami ƙungiyoyi masu kyau tsakanin haɓakar abincin tsire-tsire da haɓakar matakan gajeren sarkar mai mai gajeren sarkar a cikin kujeru (7).

Koyaya, adadin da nau'in zaren da kuke ci yana shafar haɓakar ƙwayoyin cuta a cikin hanjinku, wanda ke shafar abin da ake samar da ƙwayoyin mai mai gajeren sarkar ().

Misali, karatuna ya nuna cewa yawan cin fiber yana kara samarda butyrate, yayin da rage cin fiber dinka yana rage samarwa ().

Wadannan nau'ikan zaren sune mafi kyau don samar da mai mai gajeren sarkar mai a cikin mazaunin (,):

• Inulin: Zaka iya samun inulin daga atishoki, tafarnuwa, leeks, albasa, alkama, hatsin rai da bishiyar asparagus.
• Fructooligosaccharides (FOS): Ana samun FOS a cikin fruitsa fruitsan itace da kayan marmari daban-daban, ciki har da ayaba, albasa, tafarnuwa da bishiyar asparagus.
• Tsayayyen sitaci: Zaka iya samun sitaci mai tsayayya daga hatsi, sha'ir, shinkafa, wake, koren ayaba, leda da dankalin da aka dafa sannan a sanyaya.
• Pectin: Kyakkyawan tushen pectin sun hada da apples, apricots, karas, lemu da sauransu.
• Arabinoxylan: Ana samun Arabinoxylan a cikin hatsin hatsi. Misali, shine mafi yawan fiber a cikin alkamar alkama, wanda yakai kusan kashi 70% na jimlar abun cikin fiber.
• Guar danko: Za a iya fitar da danko na guar daga wake, wadanda suke umesan hatsi.

Wasu nau'ikan cuku, man shanu da madarar shanu suma suna dauke da danyar butyrate.

Abincin mai yawan fiber, kamar 'ya'yan itace, kayan lambu, kayan lambu da hatsi duka, suna ƙarfafa samar da mai mai gajeren sashi.

Acananan Sarkar Acid da Cutar Narkar da Abinci

Acidsananan ƙwayoyin mai mai haɗari na iya zama da amfani ga wasu rikicewar narkewar abinci.

Misali, butyrate yana da sakamako mai saurin kumburi a cikin hanji ().

Gudawa

Kwayar cutar cikinku tana canza sitaci da pectin zuwa gajerun sarkar mai, kuma cin su ya nuna rage yawan gudawa ga yara (,).

Ciwon hanji mai kumburi

Ciwon ulcerative colitis da cututtukan Crohn sune manyan nau'ikan cututtukan hanji guda biyu (IBD). Dukansu suna da alaƙa da ciwon kumburi na hanji.

Saboda abubuwan da ke da kumburi, an yi amfani da butyrate don bi waɗannan biyun.

Karatu a cikin beraye sun nuna cewa kayan masarufi suna rage kumburin hanji, kuma abubuwan acetate suna da fa'idodi iri ɗaya. Bugu da ƙari, an danganta ƙananan matakan kitse mai gajeren sarkar zuwa mummunan ulcerative colitis (,).

Har ila yau, nazarin ɗan adam ya ba da shawarar cewa gajerun sarkar mai, musamman butyrate, na iya inganta alamun cututtukan ulcerative colitis da cutar Crohn (,,,).

Wani binciken da ya hada da marasa lafiya 22 da ke fama da cutar ulcerative colitis ya gano cewa cinye gram 60 na oat bran a kowace rana tsawon watanni 3 sun inganta alamun ().

Wani karamin binciken ya gano cewa butyrate kari ya haifar da ci gaba na asibiti da kuma gafara a 53% na marasa lafiya na cutar Crohn ().

Ga masu cutar ulcerative colitis, wani abu na gajeren sarkar mai, sau biyu a rana tsawon makonni 6, ya taimaka rage alamun ta 13% ().

Acidsananan acid mai ƙarancin sarkar na iya rage gudawa da kuma taimakawa magance cututtukan hanji masu kumburi.

Gajeren Sarkar Acid Acid da Ciwon Cancer

Gajerun sarkar mai mai ƙarancin nauyi na iya taka muhimmiyar rawa wajen rigakafi da maganin wasu cututtukan kansa, galibi kansar hanji (,,).

Nazarin dakin gwaje-gwaje ya nuna cewa butyrate yana taimakawa kiyaye ƙwayoyin halittar hanji cikin ƙoshin lafiya, yana hana ci gaban ƙwayoyin tumo da kuma ƙarfafa lalata kwayar cutar kansar a cikin mallaka (,,,).

Koyaya, hanyar da ke bayan wannan ba a fahimta da kyau (,,).

Yawancin nazarin kulawa da hankali sun ba da shawarar haɗi tsakanin abinci mai-fiber da rage haɗarin cutar kansa ta hanji. Masana da yawa suna ba da shawarar samar da mai mai gajeren sarkar mai iya zama wani ɓangare na alhakin wannan (,).

Wasu karatuttukan dabbobi kuma suna bayar da rahoto game da kyakkyawar alaƙa tsakanin abinci mai-fiber da rage haɗarin cutar kansa ta hanji (,).

A cikin wani binciken daya, beraye akan abinci mai-fiber, wanda hanjin sa dauke da kwayoyin cuta masu samar da butyrate, sun samu kaso 75% kadan akan berayen da basu da kwayoyin cuta ().

Abin sha'awa shine, cin abinci mai yawan fiber shine kadai - ba tare da kwayoyin da zasu iya yin butyrate ba - basu da tasirin kariya daga cutar kansa. Abincin mai ƙarancin fiber - har ma da ƙwayoyin cuta masu samar da butyrate - shima bai da inganci ().

Wannan yana nuna cewa fa'idodin cutar kansar tana kasancewa ne kawai idan aka haɗu da abinci mai ƙoshin fiber tare da ƙwayoyin cuta masu kyau a cikin hanji.

Koyaya, karatun ɗan adam yana ba da sakamako mai gauraya. Wasu suna nuna alaƙa tsakanin abinci mai-fiber da rage haɗarin cutar kansa, yayin da wasu basu sami hanyar haɗi ba (,,,).

Duk da haka waɗannan karatun basu duba cikin ƙwayoyin hanji ba, kuma bambancin mutum a cikin ƙwayoyin hanji na iya taka rawa.

An nuna gajeren sarkar mai mai gajeren sarkar don kariya daga kansar hanji a cikin nazarin dabbobi da na lab. Koyaya, ana buƙatar ƙarin bincike.

Gajerun Sarkar Acid da Ciwon Suga

Binciken shaidun da aka ruwaito ya nuna cewa butyrate na iya samun sakamako mai kyau a cikin dabbobi da mutane tare da ciwon sukari na 2 ().

Hakanan binciken ya nuna cewa akwai rashin daidaituwa a cikin ƙananan ƙwayoyin cuta a cikin mutanen da ke fama da ciwon sukari (,).

An nuna gajeren sarkar mai mai ƙarancin ƙarfi don ƙara haɓakar enzyme a cikin hanta da ƙwayar tsoka, wanda ke haifar da kyakkyawan kula da sukarin jini (,,).

A cikin karatun dabbobi, acetate da propionate sun inganta matakan sukarin jini a cikin berayen sukari da beraye na al'ada (,,).

Amma duk da haka akwai karancin karatu da ya shafi mutane, kuma sakamakon ya cakude.

Wani binciken ya gano cewa kayan maye sun rage yawan sikarin da ke cikin jini, amma wani binciken ya gano cewa gajeren sarkar mai mai mai yawa ba ya tasiri sosai game da sarrafa suga a cikin masu lafiya (,).

Yawancin karatun ɗan adam sun kuma bayar da rahoton ƙungiyoyi tsakanin zaren da ke da kuzari da ingantaccen kula da sukarin jini da ƙwarewar insulin (,).

Amma duk da haka ana ganin wannan tasirin ne kawai a cikin mutanen da suke da nauyi ko kuma masu ƙarfin insulin, kuma ba cikin ƙwararrun mutane ba (,,).

Acidsananan acid mai ƙarancin ƙarfi kamar suna taimakawa wajen daidaita matakan sukarin jini, musamman ga mutanen da ke fama da ciwon sukari ko insulin.

Gajerun Sarkar Acid Acid da Rashin nauyi

Abubuwan da ke tattare da ƙananan ƙwayoyin cuta a cikin hanji na iya shafar shayarwar abinci da tsarin kuzari, don haka yana tasiri ci gaban kiba (,).

Karatuttukan sun nuna cewa asid mai gajeren sarkar mai kuma daidaita kitsen mai ta hanyar kara mai mai da rage adon mai ().

Lokacin da wannan ya faru, ana rage yawan ƙwayoyin mai mai ƙanshi a cikin jini, kuma hakan na iya taimakawa kariya daga ƙimar kiba (,,,).

Yawancin nazarin dabba sun bincika wannan sakamako. Bayan an yi jiyya na sati 5 tare da butyrate, beraye masu kiba sun rasa 10.2% na nauyin jikinsu na asali, kuma kitsen jiki ya ragu da 10%. A cikin berayen, abubuwan acetate sun rage adana mai (,).

Koyaya, shaidar da ke alaƙa da mai mai gajeren sashi zuwa asarar nauyi ya dogara ne akan karatun dabba da gwajin tube.

Nazarin dabbobi da gwajin-bututu na nuni da cewa gajerun sarkar mai na iya taimakawa wajen hanawa da magance kiba. Koyaya, ana buƙatar karatun ɗan adam.

Gajerun Sarkar Acid da Lafiyar Zuciya

Yawancin karatun bibiyar al'amuran yau da kullun sun alakanta abinci mai-fiber da rage barazanar cututtukan zuciya.

Koyaya, ƙarfin wannan ƙungiyar ya dogara da nau'in fiber da asalin ().

A cikin mutane, an danganta yawan cin fiber da rage kumburi ().

Ofaya daga cikin dalilan da fiber ke rage haɗarin kamuwa da cututtukan zuciya na iya zama saboda samar da mai mai gajeren sarkar mai a cikin mazaunin (,,).

Karatuttuttuka a cikin dabbobi da mutane duk sun ruwaito cewa asid mai ƙarancin mai ya rage matakan cholesterol (,,,,).

Butyrate ana tsammanin yana hulɗa tare da mahimman kwayoyin halittar da ke yin cholesterol, mai yiwuwa rage haɓakar cholesterol ().

Misali, yawan kwalastar ya ragu a hanta berayen da aka basu kari. Acetic acid kuma ya rage matakan cholesterol a beraye (,,).

An ga irin wannan tasirin a cikin mutane masu kiba, kamar yadda acetate a cikin vinegar ya rage adadin yawan cholesterol a cikin jini ().

Acidsananan sarkar mai na iya rage haɗarin kamuwa da cututtukan zuciya ta hanyar rage kumburi da toshe ƙwayar cholesterol.

Ya Kamata Ku Takeauki plementari?

Ana samun gajeren sarkar mai mai ƙanshi mai yawa azaman salts acid.

Wadannan ana kiran su gaba ɗaya azaman sodium, potassium, calcium ko magnesium butyrate. Ana samunsu cikin sauki akan layi ko kan-kan-kudi.

Koyaya, kari bazai zama hanya mafi kyau ba don haɓaka matakan ku na gajeren sarkar mai. Arin Butyrate suna sha kafin su isa cikin hanji, yawanci a cikin ƙananan hanji, wanda ke nufin duk fa'idodi ga ƙwayoyin hanji za su ɓace.

Bugu da ƙari, akwai ƙarancin shaidar kimiyya game da tasirin gajeren gajeren mai mai ƙoshin mai.

Butyrate ya fi dacewa da hanji mafi kyau lokacin da yake daɗaɗa daga fiber. Sabili da haka, ƙara yawan abinci mai-fiber a cikin abincinku wataƙila hanya ce mafi kyau don inganta matakan gajeren sarkar mai.

Cin abinci mai-fiber shine hanya mafi kyau don ƙara matakan acid mai ƙarancin gajeren sarkar, saboda ana sha kari kafin isa ga hanji.

Dauki Sakon Gida

Saboda kaddarorinsu na kumburi da cutar sankara, akwai yiwuwar acid mai mai gajerun sarkar yana da tarin fa'idodi masu yawa a jikinka.

Abu daya tabbatacce ne: kula da ƙwayoyin cuta na sada zumunta na iya haifar da tarin fa'idodin kiwon lafiya.

Hanya mafi kyau don ciyar da ƙwayoyin cuta masu kyau a cikin hanjin ku shine cin abinci mai yawa a cikin fiber mai narkewa.