Izinzuzo ezi-5 ezivelayo nokusetshenziswa kweChicory Root Fiber

-Delile

• 1. Igcwele i-prebiotic fiber inulin
• 2. Kungasiza ukunyakaza kwamathumbu
• 3. Kungathuthukisa ukulawula ushukela egazini
• 4. Kwangathi ukusekela kwesisindo
• 5. Kulula ukwengeza ekudleni kwakho
• Isikali kanye nemiphumela engemihle engaba khona
• Okubalulekile

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

Izimpande zeChicory zivela esitshalweni esinezimbali eziluhlaza okwesibhakabhaka zomndeni we-dandelion.

Uqashwe amakhulu eminyaka ekuphekeni nasemithini yendabuko, kuvame ukusetshenziselwa ukwenza enye ikhofi, njengoba inokunambitheka nombala ofanayo.

I-fiber evela kule mpande kuthiwa inezinzuzo eziningi zezempilo futhi ivame ukukhishwa ukuze isetshenziswe njengesengezo sokudla noma isengezo.

Nazi izinzuzo ezi-5 ezivela kanye nokusetshenziswa kwe-fiber yempande ye-chicory.

1. Igcwele i-prebiotic fiber inulin

Impande entsha ye-chicory yakhiwa ngama-68% inulin ngesisindo esomile ().

I-Inulin uhlobo lwefayibha eyaziwa njenge-fructan noma i-fructooligosaccharide, i-carbohydrate eyenziwe ngochungechunge olufushane lwama-molecule e-fructose umzimba wakho ongagayeki.

Isebenza njenge-prebiotic, okusho ukuthi yondla amabhaktheriya anenzuzo esiswini sakho. Lawa mabhaktheriya awusizo adlala indima ekwehliseni ukuvuvukala, ukulwa namagciwane ayingozi, nokwenza ngcono ukumuncwa kwamaminerali (,,,).

Ngakho-ke, i-fiber yempande ye-chicory ingakhuthaza impilo enhle yamathumbu ngezindlela ezahlukahlukene.

Izimpande zeChicory ngokuyinhloko zakhiwe nge-inulin, i-prebiotic ekhuthaza ukukhula kwamagciwane anesisu enempilo.

2. Kungasiza ukunyakaza kwamathumbu

Njengoba i-inulin esempandeni ye-chicory izimpande idlula emzimbeni wakho ingagayeki futhi yondle amabhaktheriya akho esiswini, ingahle ikhuthaze ukugaya okunempilo.

Ikakhulu, ucwaningo lukhombisa ukuthi i-inulin ingakhulula ukuqunjelwa (, 7).

Ucwaningo lwamaviki amane kubantu abadala abangama-44 abanokuqunjelwa luthole ukuthi ukuthatha amagremu ayi-12 e-chicory inulin ngosuku kusize ukuthambisa indle futhi kwandise kakhulu imvamisa yokuhamba kwamathumbu, uma kuqhathaniswa nokuthatha i-placebo ().

Esifundweni sabantu abangu-16 abanemvamisa ephansi yendle, ukuthatha umthamo wansuku zonke wamagremu ayi-10 we-chicory inulin kukhulise inani lokuhamba kwamathumbu kusuka ku-4 kuye ku-5 ngeviki, ngokwesilinganiso (7).

Khumbula ukuthi izifundo eziningi zigxile kuzithasiselo ze-chicory inulin, ngakho-ke ucwaningo oluningi luyadingeka ku-fiber yayo njengesengezo.

Ngenxa yokuqukethwe kwe-inulin, i-chicory yezimpande ingasiza ekunciphiseni ukuqunjelwa futhi yenyuse imvamisa yendle.

3. Kungathuthukisa ukulawula ushukela egazini

I-chicory root fiber ingakhuphula ukulawula ushukela wegazi, ikakhulukazi kubantu abanesifo sikashukela.

Lokhu kungabangelwa i-inulin yayo, ekhuthaza ukukhula kwamagciwane asizayo abandakanyeka ku-carbohydrate metabolism - ehlukanisa i-carbs ibe ushukela - nokuzwela kwe-insulin, i-hormone esiza ukumunca ushukela egazini (,,).

I-chicory root fiber nayo iqukethe izinto ezifana ne-chicoric ne-chlorogenic acids, ekhonjisiwe ukuthi ikhulisa ukuzwela kwemisipha ku-insulin ezifundweni zamagundane (,).

Ucwaningo lwezinyanga ezimbili kwabesifazane abangama-49 abanesifo sikashukela sohlobo lwesibili luthole ukuthi ukuthatha amagremu ayi-10 e-inulin ngosuku kuholele ekwehleni okukhulu emazingeni kashukela egazini ne-hemoglobin A1c, isilinganiso sikashukela wegazi ojwayelekile, uma kuqhathaniswa nokuthatha i-placebo ().

Ngokuphawulekile, i-inulin esetshenziswe kulolu cwaningo yaziwa njenge-inulin esebenza kahle futhi ivame ukungezwa kuzimpahla ezibhakiwe neziphuzo njengokufaka esikhundleni sikashukela. Inokwakheka kwamakhemikhali okuhluke kancane kunezinye izinhlobo ze-inulin ().

Ngakho-ke, ucwaningo oluningi luyadingeka ku-fiber ye-chicory ikakhulukazi.

I-Inulin namanye amakhemikhali asempandeni ye-chicory angasiza ekuthuthukiseni ukulawulwa kukashukela egazini, ikakhulukazi kubantu abanesifo sikashukela.

4. Kwangathi ukusekela kwesisindo

Olunye ucwaningo lukhombisa ukuthi izimpande ze-chicory zingalawula isifiso sokudla futhi zinciphise ukudla kwekhalori jikelele, okungaholela ekwehliseni isisindo.

Ucwaningo lwamaviki awu-12 kubantu abadala abangama-48 abanesisindo esiningi kunqume ukuthi ukuthatha amagremu angama-21 ngosuku lwe-oligofructose etholakala nge-chicory, okufana kakhulu ne-inulin, kuholele ekwehliseni okuphawulekayo, okuyisisindo esingu-2.2-kg (1-kg) esisindo somzimba - ngenkathi iqembu le-placebo lathola isisindo ().

Lolu cwaningo luye lwathola nokuthi i-oligofructose isize ukwehlisa amazinga e-ghrelin, i-hormone evusa imizwa yendlala ().

Olunye ucwaningo luveze imiphumela efanayo kepha luhlolwe kakhulu izithasiselo ze-inulin noma ze-oligofructose - hhayi i-chicory root fiber (,).

I-fiber yezimpande ye-Chicory ingasiza ekunciphiseni isisindo ngokunciphisa ukudla nokunciphisa ukudla kwekhalori, noma kunjalo izifundo eziningi ziyadingeka.

5. Kulula ukwengeza ekudleni kwakho

I-chicory root fiber kulula ukuyengeza ekudleni kwakho. Eqinisweni, kungenzeka ukuthi usuyidla unganakile, njengoba kwesinye isikhathi isetshenziswa njengesengezo ekudleni okuhlanganisiwe.

Kuya ngokuya kujwayeleke ukubona impande ye-chicory icutshungulwa nge-inulin yayo, esetshenziselwa ukukhulisa okuqukethwe kwe-fiber noma isebenze njengoshukela noma okufaka esikhundleni samafutha ngenxa yezindawo zayo zokugcoba nokunambitheka okuncane okumnandi, ngokulandelana ().

Lokho kusho ukuthi, ingasetshenziswa nasekuphekeni kwasekhaya. Ezinye izitolo ezikhethekile nezitolo zokudla zithwala yonke impande, evame ukubiliswa futhi idliwe njengemifino.

Ngaphezu kwalokho, uma ufuna ukunciphisa ukudla kwakho kwe-caffeine, ungasebenzisa izimpande ze-chicory ezigazingiwe nezisemhlabathini njengokufaka ikhofi. Ukwenza lesi siphuzo esinothile, engeza izipuni ezi-2 (11 amagremu) ezimpande zomhlabathi ze-chicory kuyo yonke inkomishi eyi-1 (240 ml) yamanzi kukakhiqizi wakho wekhofi.

Ekugcineni, i-inulin kusuka empandeni ye-chicory ingakhishwa futhi yenziwe ama-supplements atholakala kabanzi online noma ezitolo zezempilo.

Impande yonke ye-chicory ingabiliswa futhi idliwe njengemifino, kanti i-chicory yomhlabathi ivame ukwenziwa ngamanzi ukwenza isiphuzo esifana nekhofi. Njengomthombo ocebile we-inulin, nayo ingatholakala ekudleni okuhlanganisiwe nakwizithasiselo.

Isikali kanye nemiphumela engemihle engaba khona

Impande yeChicory isetshenziselwe amakhulu eminyaka ngezinhloso zokupheka nezokwelapha futhi kubhekwa njengokuvikelekile ngokuvamile kubantu abaningi.

Kodwa-ke, i-fiber yayo ingadala igesi nokuqunjelwa lapho idliwa ngokweqile.

I-inulin esetshenziswa ekudleni okuhlanganisiwe noma izithasiselo kwesinye isikhathi ishintshwa ngamakhemikhali ukuze ibe mnandi. Uma i-inulin ingashintshiwe, imvamisa ibizwa ngokuthi "inulin yomdabu" (,).

Ucwaningo lukhombisa ukuthi i-inulin yomdabu ingabekezelelwa kangcono futhi iholele eziqeshini ezimbalwa zegesi nokuqunjelwa kunezinye izinhlobo ().

Ngenkathi amagremu ayi-10 e-inulin ngosuku kungumthamo ojwayelekile wezifundo, olunye ucwaningo luphakamisa ukubekezelelana okuphezulu kwe-inulin yomdabu nokuguqulwa (,).

Noma kunjalo, akukho mthamo osemthethweni onconyiwe we-chicory wezimpande osunguliwe. Uma ufuna ukuyithatha njengesengezo, kungcono uthintane nomhlinzeki wakho wezokunakekelwa kwempilo ngaphambi kwesikhathi.

Abesifazane abakhulelwe nabancelisayo kufanele futhi babonane nochwepheshe wezempilo ngaphambi kokuzama i-chicory, njengoba ucwaningo ngokuphepha kwalo kulezi zindawo lilinganiselwe ().

Okokugcina, abantu abane-allergies ku-ragweed noma i-birch pollen kufanele bagweme i-chicory, ngoba ingadala ukusabela okufanayo ().

Izimpande ze-chicory eziphelele, ezisemhlabathini, nezengezelayo ngokuvamile zithathwa njengeziphephile kepha zingadala igesi nokuqunjelwa kwabanye abantu.

Okubalulekile

I-chicory impande fibre itholakala esitshalweni esingokomndeni we-dandelion futhi ngokuyinhloko sakhiwe nge-inulin.

Kuxhunyaniswe nokulawulwa koshukela osegazini kanye nempilo yokugaya ukudla, phakathi kwezinye izinzuzo zezempilo.

Ngenkathi izimpande ze-chicory zivamile njengesengezo kanye nesengezo sokudla, zingasetshenziswa njengendawo yekhofi futhi.

Uma unentshisekelo yokuvuna izinzuzo zale fiber, zama ukubilisa yonke impande ukuze uyidle ngesidlo noma upheke ikhofi lempande ye-chicory yesiphuzo esishisayo.