Okufanele Ukwazi Nge-Chicory Root

-Delile

• Okokuqala, iyini impande ye-chicory?
• Yiziphi izinzuzo zempande ye-chicory?
• Ngabe kukhona okunye ukwehla empandeni ye-chicory?
• Ngakho-ke, ingabe kuwumqondo omuhle ukudla impande ye-chicory?
• Buyekeza kwe-

Thatha uhambo oluphansi kwephaseji le-cereal esitolo futhi kungenzeka ukuthi uzohlangabezana nezimpande ze-chicory njengesithako semikhiqizo eziqhayisa ngokubalwa kwe-fiber ephezulu noma izinzuzo ze-prebiotic. Kepha kuyini, ncamashi, futhi ingabe kukuhle kuwe? Nakhu okudingeka ukwazi.

Okokuqala, iyini impande ye-chicory?

Omdabu waseNyakatho Afrika, i-Western Asia, neYurophu, i-chicory (Cichorium intybus) iyilungu lomndeni we-dandelion futhi ibilinywa amakhulu eminyaka ngenxa yamaqabunga nezimpande zayo ezidliwayo. Ihlobene kakhulu nama-endive namaqabunga awo, abukeka njengamaqabunga e-dandelion, anokunambitheka okufanayo okumunyu futhi angadliwa eluhlaza noma okuphekwe (njengoba ubungenza eminye imifino ebabayo enamaqabunga). Izimpande, ngakolunye uhlangothi, zivame ukwenziwa zibe impuphu esetshenziselwa ukwengeza ukuthungwa, i-fiber, nobumnandi ekudleni (njenge-cereal, amaprotheni / ama-granola bars, noma ngokuyisisekelo noma yini ecutshungulwa ebizwa ngokuthi "i-high-fiber"). Ngenxa yokunambitheka kwayo okucashile okumnandi kanye nemvelo enekhalori ephansi, iphinda isetshenziswe njengendlela ehlukile kashukela noma okomnandi, yithi, okhilimu baka-ayisikhilimu "abanempilo" kanye nezimpahla ezibhakiwe.

Izimpande ze-Chicory zingagaywa, zosiwe, futhi zenziwe isiphuzo esifana nekhofi, ngezinye izikhathi esibizwa ngokuthi ikhofi "yesitayela saseNew Orleans". Ayinayo i-caffeine empeleni kepha isetshenziswe njenge- "coffee extender" noma ithatha indawo yezikhathi lapho ikhofi liyindlala. Namuhla, noma kunjalo, kuvame ukusetshenziswa njengenye indlela yekhofi kubantu abafuna ukunambitheka okufanayo futhi abafuni ukuphuza i-decaf. Phakamisa umhubhe wakho? Ungakwazi ukwenza i-DIY kalula ngendlela ongathanda ngayo ngama-ole 'coffee grinds ajwayelekile kepha ngezimpande zomhlabathi we-chicory (ongazithenga kubhavu noma esikhwameni esifana nekhofi) kungaba wedwa noma uxutshwe nobhontshisi wakho ojwayelekile womhlabathi. (Okuhlobene: 11 Izibalo Zekhofi Ongakaze Uzazi)

Yiziphi izinzuzo zempande ye-chicory?

Njengoba kushiwo, i-chicory iphezulu ku-fiber, okuthi (okuyisisekelo sayo) isize ukudla kudlule ohlelweni lwakho, kunciphise ukugaya ukudla nokumunca ukudla. Imiphumela? Ukusakazwa kwamandla okungaguquguquki nokuzizwa usuthi, okungakuvimbela ekudleni ngokweqile futhi, nakho, kukusize ekulawuleni isisindo. (Bheka: Lezi Zinzuzo ze-Fibre Zenza Umsoco Obaluleke Kakhulu Ekudleni Kwakho)

Impande eyodwa eluhlaza eluhlaza (cishe i-60g) ine-1g ye-fiber, ngokusho koMnyango Wezolimo wase-United States (USDA). Uma yosiwe futhi igaywa ibe impushana, nokho, inikeza umthombo ogxilile wefayibha encibilikayo okulula ukuwengeza kwezinye izinto. Ifayibha encibilikayo ithola igama layo eqinisweni lokuthi iyancibilika emanzini futhi yakha into efana nejeli lapho ihlangana namanzi nolunye uketshezi. Yilokho okwenza lolu hlobo lokugcwaliswa kwe-fiber-luthatha isikhala somzimba esiswini sakho ngaphezu kokusiza ifomu lesitulo njengoba lihamba ngepheshana le-GI. Lokhu kungasiza ekunciphiseni ukuqunjelwa futhi kusize ukuxhasa ukugaya ukudla okuvamile. (Ukungasho, i-fiber inganciphisa nengozi yomdlavuza webele.)

I-Inulin uhlobo lwe-fiber prebiotic eyenza amaphesenti angama-68 empande ye-chicory, ngokusho kocwaningo olushicilelwe ku-I-Scientific World Journal. Kungakho, lapho impande ye-chicory isetshenziswa njengesengezo, ingabuye ibizwe ngokuthi i-inulin. Abakhiqizi bakhipha le fiber kusuka esitshalweni ukusiza ukugoqa okuqukethwe kwefayibha noma ukwenza mnandi imikhiqizo yokudla nezithasiselo. I-Inulin iyatholakala futhi ukuze ithengwe njengesengezo noma impuphu ongayifafaza, ithi, okubhakiwe okubhakiwe noma ama-smoothies.

Ngoba i-inulin iyintambo ye-prebiotic, ingaba nezinzuzo ezithile zokugaya ukudla, kusho uKeri Gans, R.D.N., umbhaliUkushintsha Ukudla Okuncane kanye nelungu Lebhodi Lokululeka Ngobumo. "Ama-prebiotic awukudla kwama-probiotic, okuyi-bacteria enempilo etholakala emathunjini ethu. Ucwaningo luthole ubudlelwano obuhle phakathi kwama-probiotic kanye nempilo yethu yokugaya ukudla isiyonke." Ngokunikeza uphethiloli wamagciwane ayinzuzo e-probiotic esiswini, i-inulin isiza ukondla i-microbiome enempilo. (Okuhlobene: Izindlela ezi-7 zeBolster Good Gut Bacteria, Ngaphandle kokudla iyogathi)

Ucwaningo kubantu nasezilwaneni luphinde luphakamise ukuthi i-inulin ingase ibe usizo ekukhuthazeni amazinga kashukela azinzile futhi ithuthukise ukumelana ne-insulin, ikakhulukazi kubantu abanesifo sikashukela. Lokhu kungabangelwa ukuthi i-inulin isiza ukondla ukukhula kwamagciwane enempilo emathunjini, adlala indima ekutheni umzimba usebenze kanjani ama-carbohydrate, okuyisici esibalulekile kusifo sikashukela. Isimo samathumbu akho siphinde sibe nomthelela kwezinye izindawo eziningi zempilo yakho (njengenjabulo yakho kanye nempilo yengqondo iyonke.)

Ngabe kukhona okunye ukwehla empandeni ye-chicory?

Nakuba ingakwazi ukukhuthaza isisu esijabulisayo (khumbula: i-prebiotic fiber), i-inulin ingenza okuphambene futhi idale umonakalo emathunjini, ikakhulukazi kulabo abane-irritable bowel syndrome (IBS), izinkinga zamathumbu, kanye / noma ukuzwela kwe-FODMAP. . I-Inulin uhlobo lwefayibha eyaziwa njenge-fructan, i-short-chain carbohydrate noma i-FODMAP enzima kakhulu emzimbeni wakho ukugaya. Ngokuya ngokubekezelelana kwakho, i-inulin (kanye nezimpande ze-chicory, ngoba iqukethe i-inulin) kungaholela ekwandeni kwe-gassiness, bloating, pain and diarrhea. Uma wazi ukuthi awubekezeleli kahle ama-FODMAP noma unesisu esibucayi, qiniseka ukuthi uhlola amalebula we-inulin kanye nezimpande ze-chicory bese ucacisa imikhiqizo equkethe. (Awukwazi ukuyeka ukusika ushizi? Hheyi, kuyenzeka. Nakhu okushiwo ama-farts akho ngempilo yakho.)

Futhi, ngoba impande ye-chicory inefayibha ephezulu, udinga ukuyifaka kancane kancane esimisweni sakho. Uma ukhuphula ukudla kwakho kwe-fiber ngokushesha okukhulu, ungase uzwe igesi, ukuqunjelwa, noma ubuhlungu besisu. Qala ngenani elincane lezimpande ze-chicory futhi wandise ngokuhamba kwezinsuku noma amasonto ambalwa, kuya ngokuthi uzizwa kanjani. Ukuphuza amanzi athe xaxa nokuhlala unamanzi usuku lonke nakho kuzosiza ekugcineni izinto zihamba ngepheshana le-GI futhi kuvimbele ukungaphatheki kahle okungaba khona.

Okunye okungekuhle: Ucwaningo luphakamisa ukuthi i-chicory ingahle ibangele ukusabela okwehlukile kokungezwani komzimba kulabo abaphikisana ne-ragweed noma i-birch pollen. Uzwakala ujwayelekile? Ngemuva kwalokho sicela ugweme impande ye-chicory ne-inulin.

Okokugcina, yize kungabonakala kusobala, kusabalulekile ukuqaphela: Uma usebenzisa i-chicory njengengxenye yekhofi ejwayelekile, ungamangali uma uthola ukuhoxa kwe-caffeine, okungenani ekuqaleni. (I-Psst ... nansi indlela omunye wesifazane ayeke ngayo i-caffeine waba ngumuntu wasekuseni.)

Ngakho-ke, ingabe kuwumqondo omuhle ukudla impande ye-chicory?

Impendulo emfushane: Kuya. Ukudla impande ye-chicory nokunye ukudla okunothile kwe-inulin kungakusiza uhlangabezane nezidingo zakho ze-fiber. Kepha (!) Lokho akulona ilambu eliluhlaza ukugcina isitoreji ngempahla yempilo yonke.

I-Inulin yaziwa ngokujwayelekile njengePhephile (i-GRAS) yi-U.S. Ukudla okungenamsoco okumpontshiwe okugcwele i-fiber eyengeziwe akubi nempilo ngokuzenzakalela. Uma kuziwa emikhiqizweni equkethe i-inulin njengama-protein bars, cabanga ukuthi kungani i-inulin yengezwe nokuthi iyini injongo engase ikunikeze yona. Uma igcwele ushukela, amafutha we-trans angenampilo, noma ezinye izithasiselo eziningi noma izithako ongeke uzisho, thatha isinyathelo emuva. Akumele udinge ukuthi ube neziqu ze-master in science science ukuze uqonde ukuthi yini ekubha yakho yamaprotheni.

“Ngicabanga ukuthi ikhona indawo ye-inulin emikhiqizweni ehlanganisiwe, kodwa akufanele nakancane ibhekwe njengeyingozi ngoba inezinto ezinhle,” kusho uMichal Hertz, M.A., R.D., C.D.N. "Kodwa-ke, ngingaphikisana nokuthi ukufaka izithelo nemifino emisha njengendlela yokufaka i-fiber ekudleni kwakho kungasiza kakhulu."

Lokho kusho, kungahle kube nezikhathi lapho ukudla impande ye-chicory kuyindlela ehlakaniphile yokwengeza ukudla kwakho kwe-fiber noma ukuthola amaphuzu ama-prebiotic abalulekile. Isibonelo, lapho usohambweni, ungahle ube nokufinyelela okulinganiselwe kumkhiqizo omusha noma uphume esimeni sakho — zombili lezi zinto ezingalahla ukugaya ukudla kwakho. Kuleso simo, isithasiselo esifana ne-Now Foods 'Probiotic Defense Veg Capsules (Ithenge, $ 16, amazon.com) nge-fiber yempande ye-chicory eyengeziwe ingakusiza ukuthi uhlangabezane nokudla okunconyiwe kwansuku zonke okungu-25-35g wefayibha ngosuku futhi ugcine uhlelo lwakho luhamba. (Ngaphambi kokukwenza, funda: Kungenzeka Yini Ukuba Ne-Fibre Eningi Kakhulu Ekudleni Kwakho?)

Kungaba futhi umqondo omuhle ukugcina impuphu ye-chicory njengezindlela zokunciphisa ukuqunjelwa. Mane nje ungeze isipuni esingu-1 / 2-1 ku-smoothie yakho yasekuseni njengendlela yemvelo yokuthola ukukhululeka.

Njengomthetho omuhle wesithupha, "i-fiber evela ku-inulin noma impande ye-chicory akufanele idlule amagremu angu-10 ngosuku, njengoba i-fiber eyodwa eyedwa ingashintsha ibhalansi yamathumbu futhi idale ukungakhululeki," kusho uHertz, ogcizelela ukuthi i-fiber evela ekudleni okuphelele kusengcono kunalokho okuvela emikhiqizweni eminingi esenziwe.

• NguJessica Cording, MS, RD, CDN
• NguJessica Cording, MS, RD, CDN

Buyekeza kwe-