“Ukongezwa kweKonjac glucomannan (KGM) kubonakala kuyindlela efanelekileyo yokunciphisa ukuqhina okusebenzayo, kunye nendlela enokwenzeka yokuphucula ulwahlulo kunye nokusebenza kwe-gut microbiota,” babhala oososayensi abavela kwiYunivesithi yaseSouthwest eTshayina kwi-European Journal of Nutrition. “Ezi ziphumo zixhasa ngakumbi amandla okunyanga e-fiber yokutya ekulawuleni inkqubo ye-gut ecosystem kunye nokuphucula impilo yamathumbu, ingakumbi kubadlali bezemidlalo.”
Kuqikelelwa ukuba ukuqhinwa kwesisu kuchaphazela abantu abadala abangama-20%, ingxaki leyo ixhaphake ngakumbi phakathi kwabadlali.
Ngokwale nqaku intsha, umthambo onamandla kakhulu unokunciphisa ukuhamba kwegazi ukuya kwindlela yokugaya ukutya, ngaloo ndlela unciphise ukuhamba kwegazi. Ukutya okuneproteni eninzi, okunefayibha ephantsi kunokwenza kube mandundu ukuhamba kwegazi emathunjini, kwaye ukuphelelwa ngamanzi emzimbeni kunokwenza izinto zibe mandundu.
Oku kuye kwabangela ukuba abanye abaphandi bahlolisise ukuba ingaba i-soluble dietary fiber, efana ne-konjac glucomannan (KGM), inokuyiphucula na iimpawu zokuqunjelwa. Ezinye izifundo zibonisa ukuba i-KGM inokuphucula umthamo wamanzi esitulweni, ilawule ukwakheka kwe-microbiota yamathumbu, kwaye ikhuthaze ukuhamba kwamathumbu.
“Nangona kunjalo, idatha yeklinikhi isancinci kubantu, ingakumbi phakathi kwabadlali ababalaseleyo,” babhala oososayensi.
Olu vavanyo lutsha olungaboniyo kabini, olucwangcisiweyo, nolulawulwayo lubandakanya abadlali be-taekwondo abangama-48 ababalaseleyo abanengxaki yokuqunjelwa okusebenzayo. Aba badlali bahlulwe ngokungacwangciswanga baba ngamaqela amabini: elinye iqela lafumana i-placebo (iigram ezi-3 ze-maltodextrin imihla ngemihla), ngelixa elinye iqela lafumana i-KGM (iigram ezi-3 ngosuku) kangangeeveki ezisibhozo.
Iziphumo zibonise ukuba xa kuthelekiswa ne-placebo, iindlela ezininzi zokulinganisa ukuqhina ziphuculwe kakhulu, kuquka uvavanyo lweempawu zokuqhina kwesigulana (i-PAC-SYM), uvavanyo lomgangatho wobomi bokuqhina kwesigulana (i-PAC-QoL), ukuphindaphinda kokuhamba kwamathumbu (i-BMF), kunye ne-bowel function index (i-BFI).
Uhlalutyo lwe-microbiome lubonise ukuba i-KGM yonyusa ubuninzi be-α kunye nobuninzi beentlobo ezahlukeneyo zezityalo, kuquka *iLactobacillus*, *iBacteroides*, kunye *nePhascolarctobacterium*. Ngokwahlukileyo koko, ubuninzi be *iAlistipes* kunye *neDesulfovibrio* buyehla.
Iziphumo zibonise ukuba utshintsho kwi-gut microbiota lunxulumene kakhulu neempawu zokuqunjelwa eziphucukileyo. Uhlalutyo olongezelelweyo lubonise utshintsho kwiindlela ezahlukeneyo ze-metabolic, ingakumbi ezo zibandakanyeka kwi-biotin biosynthesis kunye nokunciphisa i-nitrate.
Abaphandi baxele oku: “Ngokolwazi lwethu, olu luphononongo lokuqala kubadlali bezemidlalo abangabantu olubonisa ukuba i-KGM inokuphelisa iimpawu ezinxulumene nokuqunjelwa ngokutshintsha ukwakheka kwe-gut microbiota. Ezi ziphumo zibonisa ukuba ukuguqulwa kwe-gut microbiota kunokuba yindlela ephambili apho i-dietary fiber inika khona iziphumo zayo zonyango kumsebenzi wesisu.”
Bagqibe kwelokuba: “Ezi ziphumo zibonelela ngobungqina obucacileyo bokuba kunokwenzeka ukuba ukongezwa kwefayibha yokutya kunyango lokuqunjelwa okusebenzayo kwaye zibonisa amandla ayo njengonyango olungelulo olwezonyango lokungasebenzi kakuhle kwamathumbu kubadlali.”
Umthombo: Ijenali YaseYurophu Yesondlo, 2025, 64, 303. doi: 10.1007/s00394-025-03826-3. “Iziphumo ze-konjac glucomannan kwiimpawu zesisu kunye ne-gut microbiota kubadlali abane-functional constipation: uvavanyo olulawulwayo olungaboni kabini, olucwangcisiweyo ngokungacwangciswanga.” Ababhali: Y. Zhu et al.
I-Creatine ibisoloko iyinxalenye ebalulekileyo kwezemidlalo ukusukela ngeminyaka yoo-1990, isetyenziswa kakhulu ukuphucula ukusebenza kwemisipha kunye nokwakheka komzimba ngexesha loqeqesho kunye nokhuphiswano. Nangona kunjalo, imiphumo ye-creatine kubadlali be-martial arts ekufuneka bagcine udidi oluthile lobunzima ayikacaci.
Uhlalutyo olutsha lubonisa ukuba abadlali abaphambili banokuyiphucula indlela abadlala ngayo imidlalo ngokuthatha izongezo zomntu ngamnye okanye ezidityanisiweyo.
Uphando lwakutshanje kwiimpuku lufumanise ukuba iingenelo zempilo yesibindi zivela kwi-glucomannan, isityalo esifumaneka e-Asia kwaye sifumaneka kwi-konjac.
Ixesha leposi: Disemba-22-2025