The 19 Best Prebiotic Foods I Kwesịrị Rie

Ndinaya

• 1. Osisi Chicory
• 2. Dandelion elu
• 3. Jerusalem Artichoke
• 4. Garlic
• 5. Eyịm
• 6. Leeks
• 7. Asparagus
• 8. Unere
• 9. Ọka bali
• 10. Otis
• 11. Apụl
• 12. Mgbọrọgwụ Konjac
• 13. Koko
• 14. Burdock Root
• 15. Flaxseeds
• 16. Yacon akpata
• 17. Jicama Root
• 18. Ọka Bran
• 19. Oke mmiri
• Prebiotics dị ezigbo mkpa

Ngwá ọgwụ mgbochi bụ ụdị eriri nri nri na-eri nri nje na-adịghị mma na eriri afọ gị.

Nke a na - enyere nje bacteria aka ịmịpụta mkpụrụ ndụ na - edozi ahụ ma na - eduga na sistemu nri na - edozi ahụ.

Fọdụ n'ime nri ndị a gụnyere obere fatty acids dị ka butyrate, acetate na propionate ().

A na-etinyekwa acid ndị a na-abaghị uru n'ime ọbara ma melite ahụike metabolic ().

Otú ọ dị, tupuihe ndi ozo ekwesighi ka eme ha proihe ndi ozo. Maka ndị ọzọ, gụọ isiokwu a nke na-akọwa ọdịiche ndị a.

Nke a bụ nri iri na itoolu dị mma.

1. Osisi Chicory

Mgbọrọgwụ Chicory na-ewu ewu maka kọfị dị ka kọfị. Ọ bụkwa nnukwu isi mmalite nke prebiotics.

Ihe dị ka 47% nke eriri mgbọrọgwụ chicory sitere na inulin prebiotic fiber.

Inulin na mgbọrọgwụ chicory na-edozi nje bacteria, na-emezi mgbaze ma na-enyere aka belata afọ ntachi (,).

O nwekwara ike inye aka ịbawanye mmepụta bile, nke na-eme ka mgbaze mgbaze ().

Ọzọkwa, mgbọrọgwụ chicory dị elu na ogige antioxidant nke na-echebe imeju site na mmebi oxidative ().

A na-ejikarị mgbọrọgwụ Chicory eme ihe dị ka ihe na-enweghị caffeine maka kọfị. Eriri inulin ya na-akwalite nje bacteria, na-ebelata afọ ntachi ma na-enyere aka imebi abụba.

2. Dandelion elu

Enwere ike iji dandelion elu mee ihe na salads ma bụrụ ezigbo isi iyi nke eriri.

Ha nwere 4 gram nke eriri kwa 100-gram. Akụkụ dị elu nke eriri a sitere na inulin (7).

Furu inulin na elu dandelion na-ebelata afọ ntachi, na-eme ka nje bacteria dị na eriri afọ ma na-eme ka usoro ahụ ji alụso ọrịa ọgụ ().

A makwaara dandelion elu maka diuretic ha, mgbochi mkpali, antioxidant, mgbochi kansa na mmetụta mbelata nke cholesterol (,,,).

Dandelion griin bu ezigbo uzo bara uba nke greens n’ime salad gi. Ha na - eme ka nje bacteria dị na eriri afọ gị dịkwuo elu, belata afọ ntachi ma bulie usoro mgbochi gị.

3. Jerusalem Artichoke

Akwa atịchok nke Jerusalem, nke a makwaara dị ka "apụl ụwa," nwere nnukwu uru ahụike.

Ọ na-enye ihe dịka gram 2 nke eriri nri na gram 100, 76% nke sitere na inulin (13).

Egosiputala atịchok dị na Jerusalem iji mee ka nje bacteria na-eme enyi na colon dịkwuo mma karịa mgbọrọgwụ chicory ().

Tụkwasị na nke a, ha na-enyere aka ịkwado usoro ahụ ji alụso ọrịa ọgụ ma gbochie ụfọdụ nsogbu metabolic (,).

Jerusalem atịchok dịkwa elu nke thiamine na potassium. Ndị a nwere ike inyere usoro ụjọ gị aka ma kwalite ọrụ ahụ ike kwesịrị ekwesị (13).

Enwere ike iri atịchok Jerusalem esiri ma ọ bụ nke ndu. Ọ na - enyere aka ịkwalite usoro mgbochi gị na igbochi ọrịa metabolic.

4. Garlic

Garlic bụ incredibly tọrọ ụtọ ogwu jikọrọ iche iche ike uru.

Ihe dị ka 11% nke galik nke fiber na-abịa site na inulin na 6% site na ụtọ, prebiotic na-apụtakarị na-akpọ fructooligosaccharides (FOS).

Garlic na-eme ihe dị ka ọgwụ mgbochi site na ịkwalite uto nke uru Bifidobacteria na eriri afọ. Ọ na - egbochi nje na - eme ka ọrịa ghara itolite (17).

Garlic wepụ nwere ike ịdị irè iji belata ihe ize ndụ nke ọrịa obi, ma gosipụta antioxidant, mgbochi kansa kansa na mmetụta antimicrobial. O nwekwara ike inwe uru megide ụkwara ume ọkụ (, 19,).

Garlic na-enye ezigbo nri nri gị ma na-enye gị uru prebiotic. Egosiputara ya iji nyere aka kwalite ezigbo nje bacteria na igbochi nje na-emerụ ahụ ka ha too.

5. Eyịm

Eyịm bụ nri na-atọ ụtọ ma na-agbanwe agbanwe nke jikọrọ ya na uru ahụike dị iche iche.

Yiri galik, inulin na-akpata 10% nke ngụkọta eriri fiber nke eyịm, ebe FOS na-eme ihe dịka 6% (, 22).

FOS na-eme ka ohia na-agba ume, na-enyere aka na mmebi abụba ma na-eme ka usoro ahụ ji alụso ọrịa ọgụ site na ịmịpụta mkpụrụ nitric oxide na sel (,,).

Eyịm dịkwa ọgaranya na flavonoid quercetin, nke na-enye eyịm antioxidant yana anticancer Njirimara.

Ọzọkwa, eyịm nwere ọgwụ nje ma nwee ike ịba uru maka sistemụ obi (,).

Eyịm bara ụba na inulin na FOS, nke nwere ike inye aka mee ka usoro ahụ ji alụso ọrịa ọgụ, nye mmanụ ọkụ maka nje bacteria gị ma melite mgbaze.

6. Leeks

Leeks si n’otu ezinụlọ dịka yabasị na galik, ma na-enyekwa ahụ ike nha ahụ.

Leeks nwere ihe ruru 16% inulin fiber (22).

N'ihi ọdịnaya nke inulin ha, leeks na-akwalite nje bacteria dị mma ma nyere aka na mbibi abụba ().

Leeks dịkwa elu na flavonoids, nke na-akwado mmeghachi ahụ gị na nrụgide oxidative ().

Ọzọkwa, leeks nwere nnukwu vitamin K. A 100-gram serving na-enye ihe dị ka 52% nke RDI, nke na-enye uru maka obi na ọkpụkpụ (27).

A na-ejikarị loks na isi nri maka ụtọ ha pụrụ iche. Ha dị na eriri inulin prebiotic na vitamin K.

7. Asparagus

Asparagus bụ akwukwo nri ama ama na nnukwu ihe ọzọ n’ebere ọgwụ nje.

Inulin ọdịnaya nwere ike ịbụ gburugburu 2-3 grams kwa 100-gram (3.5-oz) na-eje ozi.

E gosipụtara Asparagus iji kwalite nje bacteria na-eme enyi na eriri afọ ma jikọtara ya na mgbochi ụfọdụ ọrịa cancer ().

Nchikota nke eriri na antioxidants na asparagus na-egosikwa na ọ na-enye uru mgbochi mkpali ().

100-gram (3.5-oz) nke asparagus nwekwara ihe dị ka gram 2 nke protein.

Asparagus bụ ihe oriri na-eme mmiri nke nwere mkpụrụ osisi prebiotic na antioxidants. Ọ na - eme ka nje bacteria dị mma ma nwee ike igbochi ụfọdụ ọrịa cancer.

8. Unere

Unere na-ewu ewu. Ha bara ọgaranya na vitamin, mineral na eriri.

Unere nwere obere inulin.

Unripe (green) unere nwekwara elu na-eguzogide ọgwụ starch, nke nwere prebiotic utịp.

E gosipụtara eriri prebiotic na unere na-eme ka nje bacteria dị mma ma belata bloating (,,).

Unere bara ụba na eriri. Ha dịkwa oke na ịkwalite ahụ ike na nje bacteria na-ebelata bloating.

9. Ọka bali

Ọka bali bụ ọka * na-ewu ewu ma jiri ya na-eme biya. O nwere gram 3-8 nke beta-glucan kwa gram 100-gram.

Beta-glucan bụ eriri prebiotic nke na-akwalite uto nke nje bacteria na-eme enyi na tract digestive (, 33,).

E gosipụtakwala beta-glucan na ọka bali na-ebelata ngụkọta na LDL cholesterol, ọ pụkwara inye aka belata ọ̀tụ̀tụ̀ shuga dị n'ọbara (,,,).

Ọzọkwa, ọka bali bara ọgaranya na selenium. Nke a na-enyere aka na ọrụ thyroid, na-enye uru antioxidant ma na-eme ka usoro ahụ ji alụso ọrịa ọgụ (39, 40).

Barley dị elu na fiber-glucan fiber, nke na-akwalite nje bacteria dị mma na eriri afọ. O yikwara ka ọ na-ebelata cholesterol na ọbara shuga.

10. Otis

Otis bụ ọka dị ezigbo mma yana uru prebiotic. Ha nwere otutu beta-glucan fiber, yana ụfọdụ stachi na-eguzogide ọgwụ.

Ejikọtara Beta-glucan site na oat na nje bacteria na-adịghị mma, obere LDL cholesterol, njikwa akara shuga ka mma na ibelata ọrịa cancer,,,,,).

Ọzọkwa, egosiri na ọ na-egbu oge mgbaze ma na-enyere aka ịchịkwa agụụ (,).

Oats na-enyekwa antioxidant na mgbochi mkpali nchedo n'ihi na ha phenolic acid ọdịnaya (,).

Oats zuru ezu bụ mkpụrụ ọka bara ụba na beta-glucan fiber. Ha na - eme ka nje bacteria dị mma, na - eme ka njikwa shuga dị n’ọbara ma belata ọrịa cancer.

11. Apụl

Apụl bụ mkpụrụ osisi na-atọ ụtọ. Pectin nwere ihe dịka 50% nke ihe niile gbasara mkpụrụ apụl.

The pectin na apụl nwere prebiotic uru. Ọ na - eme ka butyrate dị mkpụmkpụ, nke nwere ọdụdụ fatty acid nke na - azụ nje bacteria bara uru ma na - ebelata ọnụ ọgụgụ nke nje ndị na - emerụ ahụ,,.

Apụl dịkwa elu na antioxidants polyphenol.

Ejikọtara ọnụ, polyphenols na pectin na ahụike dị mma na abụba metabolism, belata ogo LDL cholesterol na mbelata ọrịa cancer dị iche iche (,,,,).

Apụl nwekwara antioxidant na mgbochi mkpali Njirimara (,,).

Apụl bara ọgaranya na eriri pectin. Pectin na-akwalite nje bacteria dị mma ma na-enyere aka ibelata nje na-emerụ ahụ. Ọ na - enyere aka ịbelata cholesterol ma belata ọrịa cancer.

12. Mgbọrọgwụ Konjac

Mgbọrọgwụ Konjac, nke a makwaara dị ka elephant yam, bụ tuber a na-ejikarị eme ihe maka nri maka nri ya.

Tuber a nwere 40% glucomannan fiber, fiber na-eri nri nke ukwuu.

Konjac glucomannan na-akwalite uto nke nje enyi na enyi na colon, na-egbochi afọ ntachi ma na-eme ka usoro ahụ gị ji alụ ọgụ (,).

Glucomannan egosipụtakwala iwetu cholesterol dị ala ma nyere aka belata ọnwụ, ma mezie metabolism nke carbohydrate (,,).

Can nwere ike iri ya n'ụdị nri ejiri mgbọrọgwụ konjac mee, dị ka noodles shirataki. I nwekwara ike iwere ihe mgbakwunye glucomannan.

Flucomcomannan eriri dị na konjac mgbọrọgwụ na-enyere aka kwalite enyi na enyi nje bacteria, na-ebelata afọ ntachi, na-eme ka usoro ahụ ji alụso ọrịa ọgụ, na-ebelata cholesterol dị n’ọbara ma na-enyere aka na ọnwụ.

13. Koko

Mkpụrụ koko na-atọ ụtọ ma dị ezigbo mma.

Mmebi nke agwa koko na colon na-emepụta nitric oxide, nke nwere mmetụta bara uru na sistemu obi ().

Cocoa bụkwa ezigbo isi iyi flavanol.

Koko nwere flavanol nwere uru prebiotic metụtara uto nke nje bacteria na-adịghị mma. O nwekwara uru maka obi (,,,).

Koko bụ nri prebiotic dị ụtọ. O nwere flavanols nke na - eme ka nje bacteria di ike, na - eme ka cholesterol belata ma na - eme ka ahụike obi dịkwuo mma.

14. Burdock Root

A na-ejikarị mgbọrọgwụ Burdock eme ihe na Japan ma gosipụta uru ahụike.

O nwere ihe dịka gram 4 nke eriri kwa 100-gram (3.5-oz) na-eje ozi, imirikiti nke a sitere na inulin na FOS.

Inulin na FOS sitere na burdock mgbọrọgwụ nwere prebiotic Njirimara nke nwere ike igbochi uto nke nje na-emerụ ahụ na eriri afọ, na-akwalite mmegharị afọ ma melite ọrụ mgbochi ().

Mgbọrọgwụ Burdock nwekwara antioxidant, mgbochi mkpali na ọbara shuga na-agbada (,,,).

Burdock mgbọrọgwụ n'ọtụtụ ebe na Japan. Egosiputala ya iji kwalite mmeghari eriri afọ nke oma, gbochie nguzogide nke nje na-emerụ ahụ na colon ma bulie usoro ahụ ji alụso ọrịa ọgụ.

15. Flaxseeds

Flaxseeds dị ezigbo mma. Ha bụkwa ezigbo isi iyi nke prebiotics.

Eriri eriri nke flaxseeds bụ 20-40% fiber soluble site na mucilage goms na 60-80% insoluble site na cellulose na lignin.

Eriri na flaxseeds na-akwalite nje bacteria dị mma, na-akwalite mmeghari afọ ọ bụla ma na-ebelata oke abụba na-eri nri ị na-agbari na ịmịkọrọ (,).

N'ihi ọdịnaya nke phenolic antioxidants, flaxseeds nwekwara mgbochi kansa na antioxidant Njirimara ma nyere aka dozie ogo shuga shuga (,).

Eriri na flaxseeds na-akwalite mmechi afọ, na-ebelata LDL cholesterol ma na-ebelata oke abụba ị na-agbari ma na-amị.

16. Yacon akpata

Mgbọrọgwụ Yacon dị nnọọ ka poteto dị ụtọ ma baa ọgaranya na fiber. Ọ bara ọgaranya na prebiotic fructooligosaccharides (FOS) na inulin.

E gosipụtara inulin dị na yacon iji meziwanye nje bacteria, belata afọ ntachi, mee ka usoro ahụ ji alụso ọrịa ọgụ ka mma, meziwanye mmiri ịnweta ma mezie abụba ọbara (,,).

Yacon nwekwara phenolic ogige ndị na-enye ya antioxidant Njirimara (,).

Mgbọrọgwụ Yacon bara ọgaranya na inulin na FOS. Ọ dị mma n'ịkwalite ahụ ike na-agbari nri, na-eme ka ịmịkọrọ ihe ndị na-ekpo ọkụ, na-eme ka usoro mgbochi gị dịkwuo mma na ịhazi abụba ọbara.

17. Jicama Root

Mgbọrọgwụ Jicama dị obere kalori na akwa na fiber, gụnyere prebiotic fiber inulin.

Mgbọrọgwụ Jicama na-enyere aka melite ahụ ike nri, na-eme ka insulin nwee mmetụta dị ala ma na-agbada ọkwa shuga dị n'ọbara (,).

Na mgbakwunye, ọ dị elu na vitamin C, nke na-akpali usoro ahụ ji alụso ọrịa ọgụ iji lụsoo ọrịa ọgụ ().

Osisi a na - enyekwa ezigbo amino acid ().

Mgbọrọgwụ Jicama dị obere kalori, mana ọgaranya inulin.Ọ nwere ike ime ka nsị nje gị dịkwuo mma, kwalite njikwa shuga ọbara ka mma ma nye nchedo antioxidant.

18. Ọka Bran

Ọka wit bụ ọka mpụta nke ọka wit niile. Ọ bụ ezigbo ụzọ nke ọgwụ mgbochi.

O nwekwara ụdị eriri pụrụ iche nke arabinoxylan oligosaccharides (AXOS).

AXOS eriri na-anọchi anya ihe dị ka 64-69% nke ọka wit nke eriri fiber.

Egosiputara eriri AXOS site na ọka wheat ka o wee nwe ike Bifidobacteria na eriri afọ (,,).

E gosipụtakwala ọka wit iji belata nsogbu ndị na-agbari nri dị ka flatulence, mkpagide na mgbu afọ (,).

Mkpụrụ ọka bara ụba na AXOS nwekwara mmetụta antioxidant na mgbochi kansa (,).

Braat bran bara ọgaranya na AXOS, ụdị eriri nke egosiri iji mee ka nje bacteria dị mma ma belata nsogbu nri.

19. Oke mmiri

A naghị erikarị ahịhịa mmiri (mmiri algae). Agbanyeghị, ọ bụ nri siri ike prebiotic.

Ihe dị ka 50-85% nke eriri eriri mmiri si na eriri mmiri (, 93).

Achọpụtala prebiotic nke ahịhịa mmiri na ụmụ anụmanụ mana ọ bụghị ụmụ mmadụ.

Ka o sina dị, nchọpụta ndị a egosila na ahịhịa mmiri nwere ike inye ọtụtụ uru dị mma.

Ha nwere ike ime ka uto nke nje bacteria na-eme enyi, gbochie uto nke nje na-akpata ọrịa, na-eme ka ọrụ mgbochi na ibelata ọrịa cancer colon ().

Seaweed nwekwara ọgaranya na antioxidants ndị ejikọtara na igbochi nkụchi obi na ọrịa strok ().

Seaweed bụ nnukwu isi iyi nke eriri prebiotic. O nwere ike ime ka ọnụ ọgụgụ nke nje bacteria dịkwuo elu, gbochie uto nke nje ndị na-emerụ ahụ ma welie ọrụ mgbochi.

Prebiotics dị ezigbo mkpa

Prebiotic oriri dị elu na pụrụ iche nke eriri na-akwado digestive ike.

Ha na-akwalite mmụba nke nje bacteria na-adịghị mma na eriri afọ, nyere aka na nsogbu nsogbu dị iche iche na ọbụnadị na-eme ka usoro ahụ ji alụso ọrịa ọgụ.

Egosiputala nri prebiotic iji melite ahụike metabolic na ọbụlagodi inye aka gbochie ụfọdụ ọrịa.

Agbanyeghị, enwere ike igbanwe ụfọdụ n'ime eriri dị na nri ndị a n'oge isi nri, yabụ gbalịa iri ha karịa nke esi nri.

Mee onwe gi na nje bacteria gi site na iri otutu nri ndia.