Sandwiched nyob nruab nrab ntawm cov suab thaj yooj yooj yim (monosaccharides) thiab starches (polysaccharides) yog pawg carbohydrates uas peb tsis tau hnov ntau txog thaum nyuam qhuav, thiab feem ntau cov neeg tseem tseem tsis paub txog dab tsi lawv. Tab sis yog tias koj nyeem cov ntawv koj yuav pom cov khoom xyaw xws li inulin thiab oligofructose ntawm tej pob khoom noj thiab tej zaum yuav ntau dua.
Tej zaum koj kuj tau pom lo lus "prebiotic" rau hauv cov lus noj haus.
Dab tsi yog Oligosaccharide?
Oligosaccharides yog carbohydrates uas muaj 3-10 hom suab thaj uas yooj yim txuas ua ke. Lawv pom muaj ib txwm, tsawg kawg hauv cov nyiaj tsawg, hauv ntau cov nroj tsuag. Nroj tsuag nrog ntau cov oligosaccharides muaj chicory hauv paus, los ntawm cov kev lag luam feem ntau hauv kev tshem tawm, thiab thiaj li hu ua Jerusalem artichokes (hauv paus ntawm ib tug tswv cuab ntawm tsev neeg sunflower). Lawv kuj muaj nyob rau hauv cov noob qoob loo (thiab tag nrho cov "dos tsev neeg", xws li cov leeks thiab qej), cov kabmob, cov nplej, asparagus, jicama , thiab lwm yam zaub mov. Nws yog kwv yees tias North Americans tau txog 1-3 grams ntawm lawv cov khoom noj txhua hnub, thaum teb chaws Europe tau 3-10 grams.
Feem ntau cov oligosaccharides muaj ib qho mildly qab qab zib thiab muaj lwm yam ntxwv, xws li lub qhov ncauj tawm lawv tau txais khoom noj khoom haus, uas tau kos cov paj ntawm txoj kev lag luam ua ib qho kev hloov pauv rau cov rog thiab cov suab thaj nyob rau hauv qee yam khoom noj khoom haus thiab zoo nkauj.
Vim li no, ntau thiab ntau dua ntawm cov oligosaccharides nyob rau hauv cov zaub mov yog tsim tawm.
Tsis ntev tas los no muaj kev txaus siab rau oligosaccharides los ntawm lub zej zog noj haus vim yog ib yam tseem ceeb: tus neeg digestive system muaj ib lub sijhawm nyuaj rau ntau cov carbohydrates.
Yuav luag 90% khiav tawm hauv plab hnyuv taum thiab ncav lub xoos hnyuv laus thaum nws ua tiav ib qho kev ua txawv: uas yog ib qho kev sib txuas lus.
Dab Tsi Yog Dab Tsi?
Prebiotic yog ib hom kev khib nyiab xwb, tsis ntev tas los no yog hais txog cov khoom noj uas pab txhawb kev loj hlob ntawm qee hom kab mob hauv cov nyuv (txoj hnyuv loj). Thaum xub thawj, nws xav hais tias oligosaccharides yog lub ntsiab prebiotics, tab sis nws hloov tawm tias cov tawv nqaij nchuav thiab fermentable fiber tseem noj cov kab mob no. Peb tab tom kawm tam sim no hais tias tag nrho lwm tus digestive system tshwm sim hauv cov nyuv, nrog rau kev cuam tshuam tseem ceeb ntawm lub cev.
Nyiaj Noj Qab Haus Huv
Cov kab mob uas pub rau fermentable carbohydrate tsim ntau yam tshuaj phem, nrog rau cov saw-roj fatty acids (SCFAs) thiab tej B-vitamins. Tsis tas li ntawd, muaj qee cov pov thawj tias lawv yuav txhawb kev nqus dej ntxiv ntawm qee cov minerals uas tau dim hauv txoj hnyuv, xws li calcium thiab magnesium.
Cov SCFAs tej zaum yuav muab ntau cov kev pab, ob qho tib si rau hauv cov nyuv, thiab nyob rau ntawm tag nrho lub cev, tab sis kev tshawb fawb hauv cheeb tsam no yog heev tshiab. Hauv particular, butyrate tau txais kev saib xyuas raws li tej zaum tau yog kev tiv thaiv ntawm cov nqaij cov nyhuv ntawm kev puas tsuaj, nrog rau cov nyuv mob cancer thiab mob caj pas.
Lwm cov txiaj ntsim kev pab muaj xws li:
- txo cov roj (cholesterol)
- lower triglycerides
- zoo insulin rhiab heev thiab cov metabolism hauv qab zib
- zoo dua qub lawm
Interestingly, txawv oligosaccharides yuav tsim cov SCFAs sib txawv-ntau qhov cuab lub zog rau noj ntau yam khoom noj.
Puas yog Oligosaccharides Fiber?
Txawm hais tias oligosaccharides muaj fiber ntau hauv lo lus (tshwj xeeb, lawv yuav poob rau hauv cov khoom ntawm ob qho tib si soluble fibers thiab fermentable fiber), lawv feem ntau tsis hais tias yog fiber ntau ntawm cov ntawv cim zaub mov hauv Tebchaws Meskas. Inulin los ntawm chicory paus tej zaum yuav tsuas yog kos.
Qhov twg ntau dua Oligosaccharides rau Koj Noj
Ntxiv nrog rau taum thiab cov zaub uas teev saum toj no, cov khoom noj khoom haus ntxiv kuj yog ib qhov chaw ntawm oligosaccharides-oliv thiab cov oligofructose yog cov feem ntau (piv txwv li, ntau tus Quest Protein Bar flavors muaj inulin).
Txawm li cas los xij, yog tias koj tsis noj ntau cov khoom noj no, koj tuaj yeem tau txais cov txiaj ntsim qub kev mob ntawm cov roj txiv hmab txiv ntoo los ntawm cov khoom qab zib ntau dua ntawm koj cov khoom noj, nrog rau cov hmoov nplej tawv.
Qhov chaw:
Cummings, JH. "Cov hnyuv loj hauv kev noj haus thiab kab mob" (monograph), Kaum Ob Hlis Ntuj 1996, ISBN 2-930151-02-1
Niness, KR. "Inulin thiab Oligofructose: Lawv Yog Dab Tsi?". Phau Ntawv Qhia Kev Noj Qab Haus Huv 1999; 129: 1402S-1406S.)
Meyer, Pl Diederick. "Tsis muaj dab tsi Oligosaccharides li noj zaub mov txawv." J. AOAC International May / Lub Rau Hli Ntuj 2004; 87 (3): 718-26