Kaha e na le fiber e nang le methapo e mongobo, fiber e entsoeng ka majoe e ponngoe ho tsoa ho sefate sa sefate sa Acacia Senegal, semela sa libaka tsa Afrika, Pakistan le India. E boetse e tsejoa e le gum arabic le acacia gum, ho boleloa hore fiber ea acacia e fana ka melemo e mengata ea bophelo bo botle.
Ha e sebelisoa ka mofuta oa phofo, leoka le ka kenngoa metsing 'me la chesoa e le seno. Batho ba bang ba khetha motsoako ho mefuta e meng ea fiber hobane ha e bohale, ha e jale, ebile e na le tatso e bonolo.
Phofo e ka boela ea kopantsoe ka smoothies le lino tse ling.
Lisebelisoa
Ka lebaka la li-fiber tsa eona tse ngata, ho nahanoa hore ho fokotsa li-cholesterol, ho boloka tsoekere ea mali, ho sireletsa khahlanong le lefu la tsoekere, le ho thusa ho phekola mafu a bakoang ke lefu la bowel syndrome (IBS). Fiber e nang le mocheso (e 'ngoe ea mefuta e meholo ea fiber) e qhibiliha metsing' me e etsa ntho e tšoanang le ea gel ka maleng.
Ho phaella moo, ho boleloa hore fiber ea acacia e thibela takatso ea lijo, e fokotsa ho ruruha ha mokokotlo, ho fokotsa ho pata, ho fokotsa letšollo, le ho tšehetsa boiteko ba ho senya boima (ka ho u thusa hore u lule u tletse nako e telele).
Acacia fiber e boetse e bitsoa pelebiotic (e leng lijo tse sa jeoang lijong tse fokolang tse ka tsosetsang baktheria tse molemo maleng).
Melemo
Le hoja liphuputso tse fokolang haholo li lekile liphello tsa bophelo bo botle ba acacia fiber, ho na le bopaki bo bong ba hore bo ka fana ka melemo e itseng.
Mona ho sheba lintlha tse ling tsa bohlokoa ho tsoa lipatlisiso tse fumanehang:
Irritable Bowel Syndrome (IBS)
Bolokolohi ba lintho (tse kang gluten le litlolo tse monate tsa maiketsetso) tse ka ba bothata ho batho ba bang, ho boleloa hore fiber ea acacia e thusa ho imolla matšoao a IBS. Phuputsong e phatlalalitsoeng ho World Journal of Gastroenterology ka 2012, bafuputsi ba ile ba etsa qeto ea hore yogurt e ntlafatsoa ka li-acacia fiber le li-probiotic Bifidobacterium lactis (B.
lactis) e ka thusa ho boloka matšoao a IBS ho hlahloba. Ka mor'a ho ja yogurt ka makhetlo a mabeli letsatsi le leng le le leng bakeng sa libeke tse robeli, barupeluoa ba nang le palo ea bobeli-le letšollo-e leng tse kholo tsa IBS li bontšitse ntlafatso ea matšoao a IBS le khotsofalo ea bowel tloaelo ha e bapisoa le ba neng ba nka lihlahisoa.
Taolo ea Boima
Liphuputso tsa pele li bontša hore fiber ea acacia e ka thusa ho fokotsa sekhahla sa 'mele (BMI) le karolo ea mafura a' mele. Bakeng sa phuputso e phatlalalitsoeng ho Journal ea Nutrition , mohlala, basali ba phetseng hantle ba ne ba nka gum arabic kapa sebaka sa letsatsi le letsatsi. Qetellong ea nako ea thuto ea beke e tšeletseng, ba neng ba nkile gum arabic ba ile ba fokotseha haholo ho karolo ea BMI le karolo ea mafura a 'mele.
Phuputso e fetileng e phatlalalitsoeng ka Appetite e fumane hore maramu ea arabic e theohile lik'haloric ka mor'a lihora tse tharo ka mor'a ho noa, 'me a eketseha litekanyo tse ikhethang tsa satiety.
Incontinence ea Fecal
Phuputso e entsoeng Patlisong ea Nursing le Bophelo e ile ea bapisa liphello tsa mefuta e meraro ea fiber (carboxymethylcellulose, psyllium le gomme arabic) ho batho ba nang le ho se tsitse ha maikutlo. Barupeluoa bohle ba ile ba nka lisebelisoa tse ling tsa fiber kapa sebaka sa placebo sa matsatsi a 32. Qetellong ea thuto, ke feela tlhaloso ea psyllium e ileng ea fumanoa e fokotsa haholo palo ea makhetlo a mangata.
Boleng ba litekanyetso tsa bophelo bo ne bo sa tšoane har'a lihlopha.
Cholesterol e phahameng
Ha ho tluoa tabeng ea ho boloka k'holeseterole ea hau, liphuputso tsa pele li fana ka maikutlo a hore ho khotsofatsoa ha fibere e tsitsitseng ho ka ba le tšusumetso. Tlalehong e phatlalalitsoeng ho Food and Chemical Toxicology, ka mohlala, bafuputsi ba ile ba hlahloba lipatlisiso tse fumanehang ka fiber ea acacia 'me ba fumana hore ho bonahala eka ho fokotsa maemo a k'holeseterole linthong.
Lefu la tsoekere
Lijoana tsa lijo li phetha karolo ea ho laola tsoekere ea mali. Le hoja ho na le lipatlisiso tse fokolang tsa bongaka ka fiber ea acacia le lefu la tsoekere, lipatlisiso tsa pele li bontša hore fiber e ka thusa ho sireletsa khahlanong le mathata a itseng a amanang le lefu la tsoekere.
Phuputsong e thehiloeng liphoofolong e hatisitsoeng ka liphio le mali ea khatello ea mali ka 2012, bo-rasaense ba ile ba etsa liteko tsa litoeba tsa lefu la tsoekere mme ba etsa qeto ea hore kalafo e nang le acacia fiber e thusitse khatello e tlase ea mali. Ha boitsebiso bona bo fumanoa, baqolotsi ba thuto ba fana ka maikutlo a hore fiber ea acacia e ka thusa batho ba nang le lefu la tsoekere ba nang le lefu la tsoekere la mofuta oa lefu la tsoekere (mofuta o mong oa tšenyo ea liphio e nahannoang hore o tlatse karolo ea ho laola bokooa ba lefu la tsoekere le khatello ea mali).
Liver Health
Lipatlisiso tsa liphoofolo li bontša hore fiber ea acacia e ka thusa balebeli khahlanong le tšenyo ea sebete e bakoang ke acetaminophen (e leng lithethefatsi tse sebelisetsoang ho fokotsa bohloko). Ka mohlala, phuputso e phatlalalitsoeng ka lipatlisiso tsa Pharmacology e fumane hore ho phekola litoeba ka li-acacia fiber pele ho tsamaisa acetaminophen ho thusitse ho sireletsa likokoana-hloko tsa tsona litsing tse kotsi tsa lithethefatsi. Ho ea ka bangoli ba thuto, li-acacia fiber li ka thusa ho loantša tšenyo ea sebete ka ho fokotsa khatello ea mali.
Liphello tse ka khonehang
Ha u ja setsi sa mofuta ofe kapa ofe oa marang-rang, e-ba le bonnete ba hore o tla eketsa lijo tsa metsi ka ho fokolisa 'me o fumane lisebelisuoa tse lekaneng ho sireletsa khahlanong le litla-morao tseo ka tloaelo li amanang le litekanyetso tse phahameng tsa fiber, tse kang khase, bloating, ho qhotsoa, le maqeba.
Litla-morao tse tlalehiloeng liphuputsong li kenyeletsa matšoao a mathoasong a hoseng, letšollo le bonolo le ho thibela mpa, haholo-holo nakong ea beke ea pele.
Ka lebaka la ho hloka lipatlisiso, ha ho tsejoe hanyenyane ka polokeho ea tšebeliso ea nako e telele ea tekanyo e phahameng ea mafura a acacia. Hopola hore mafura a acacia ha aa lokela ho sebelisoa e le sebaka sa tlhokomelo e tloaelehileng ea ho phekola boemo ba bophelo bo botle.
Lisebelisoa ha li e-s'o hlahlojoe polokeho 'me ka lebaka la hore lijo tse ling tsa lijo tse ngata li sa tsamaisoe ka molao, lihlahisoa tsa lihlahisoa tse ling li ka fapana le se hlalositsoeng holim'a lihlahisoa tsa sehlahisoa. Hape hopola hore polokeho ea likhallelo ho basali ba nang le bakhachane, bo-'mè ba tlhokomelo, bana le ba nang le maemo a bophelo kapa ba noang meriana ha e e-s'o thehoe.
Moo U ka e Fumanang
E fumaneha haholo ka ho reka Inthaneteng, phofo ea leoka e rekisoa libakeng tse ngata tsa tlhaho tsa lijo. Ka tloaelo e rekisoa ka mofuta oa phofo, fiber ea acacia e boetse e fumaneha setlapeng, capsule kapa mofuta oa gum. E fumanoa lihlahisoa tsa lijo tse kang lijo-thollo tsa hoseng, li-bars tse nang le lijo-thollo le lintho tse besitsoeng. Mohloli oa tlhaho (o ka kopanya lintho tseo ka tloaelo li se kopane hantle), Acacia e boetse e sebelisoa e le motsoako oa lino tse bonolo, lipompong le meriana.
The Bottom Line
Ha ho ntse ho hlokahala lipatlisiso tse eketsehileng ho fumana hore na ma acacia a ka thusa ho tšoara maemo a fapa-fapaneng, ho fumana fiber e lekaneng ea ho ja ho ka ntlafatsa bophelo bo botle le ho sireletsa khahlanong le lefu la pelo le lefu la tsoekere.
Ntle le leoka, fiber e fumanoang ka har'a lintho tse joalo e fumanoa lijong tse kang oatmeal, linate, liapole, harese, linaoa le blueberries. Lintho tse ling tse ngata tsa tlhaho li na le fiber e sesebelang. Tsena li akarelletsa li-flaxseed, carob, glucomannan le psyllium.
Haeba u ntse u nahana ka ho sebelisa leoka, buisana le mofani oa hao oa tlhokomelo ea bophelo pele u qala mekhoa ea tlatsetso.
Lisebelisoa:
> Babiker R, Merghani TH, Elmusharaf K, le al. Liphello tsa Gum Searabia se entsoeng ka moelelo oa 'mele oa' mele le karolo ea mafura a 'mele ho batho ba baholo ba nang le bophelo bo botle: litekanyetso tse peli tsa letsoho, tse laoloang ke placebo, liteko tse peli tse foufetseng. Nutrition J. 2012 Dec 15; 11: 111.
> Bliss DZ, Savik K, Jung HJ, Whitebird R, Lowry A, Sheng X. Ts'ehetso ea lijo bakeng sa ho itšehla thajana: tlhahlobo ea lik'hemik'hale. Res Health Health. 2014 Oct; 37 (5): 367-78.
> Calame W, Thomassen F, Hull S, Viebke C, Siemensma AD. Tlhahlobo ea ts'ebeliso ea satiety, ho kenyeletsoa matšeliso, ka li-gum arabic. Tsela ea mokhoa oa mokhoa. Takatso ea lijo. 2011 Oct; 57 (2): 358-64.
> Min YW, Park SU, Jang YS, le al. Phello ea yogurt e entsoeng ka li-acacia fiber le Bifidobacterium lactis. World J Gastroenterol. 2012 Sep 7; 18 (33): 4563-9.
> Boikarabello: Boitsebiso bo boletsoeng sethaleng sena bo reretsoe merero ea thuto feela 'me ha bo nkele sebaka keletso, ho hlahlojoa kapa kalafo ke ngaka e nang le tumello. Ha e reretsoe ho koahela mekhoa eohle ea tlhokomelo, likamano tsa lithethefatsi, maemo kapa liphello tse bohloko. U lokela ho batla thuso ea meriana hang-hang bakeng sa bophelo bo botle le ho buisana le ngaka pele u sebelisa mefuta e meng ea phekolo kapa u etse phetoho tsamaisong ea hau.