Into ekufuneka uyazi ngeChicory Root

Umxholo

• Okokuqala, yintoni ingcambu ye-chicory?
• Ziziphi iingenelo zengcambu ye-chicory?
• Ngaba zikho ezinye izinto ezimbi kwingcambu ye-chicory?
• Ke, ngaba licebo elilungileyo ukusebenzisa ingcambu ye-chicory?
• Uphengululo lwe

Thatha uhambo lokuhamba ezantsi kwendlela yokutya kwivenkile kunye nezinto ekunokwenzeka ukuba uza kuthi uhlangane nengcambu ye-chicory njengesithako kwiimveliso eziqhayisa ngokubalwa kwefayibha ephezulu okanye izibonelelo ze-prebiotic. Kodwa yintoni, ngokuchanekileyo, kwaye ilungile kuwe? Nantsi into ekufuneka uyazi.

Okokuqala, yintoni ingcambu ye-chicory?

Umdabu kuMntla Afrika, iAsia yeNtshona, kunye neYurophu, i-chicory (i-Cichorium intybus) lilungu losapho lwe-dandelion kwaye belilinywa kangangeenkulungwane ngenxa yamagqabi neengcambu ezityiwayo. Inxulumene kakhulu ne-endive kunye namaqabunga ayo, akhangeleka kakhulu njengamagqabi e-dandelion, anevumba elikrakra elifanayo kwaye lingadliwa liluhlaza okanye liphekwe (njengoko ubuya kwenza ezinye imifuno enamagqabi aluhlaza). Kwelinye icala, iingcambu ziqhele ukwenziwa umgubo osetyenziselwa ukongeza ubume, ifayibha, kunye nobumnandi ekutyeni (njenge-cereal, protein / granola bars, okanye nantoni na enombhalo we "high-fiber"). Ngenxa yencasa yayo ecekeceke eswiti kunye nekhalori ephantsi, ikwasoloko isetyenziswa njengenye indlela yeswekile okanye iswiti ngaphakathi, yithi, "ziphilile" iziqholo zomkhenkce kunye neempahla ezibhakiweyo ngokunjalo.

Iingcambu zeChicory nazo zingangcangcazeliswa, zosiwe, zize zenziwe isiselo ngokuhambelana nekofu, ngamanye amaxesha ebizwa ngokuba yi "New Orleans-style". Ayinayo i-caffeine kodwa isetyenziswe njenge "coffee extender" okanye indawo yamaxesha apho ikofu inqabile. Namhlanje, nangona kunjalo, ihlala isetyenziswa njengenye indlela yekofu yabantu abafuna incasa efanayo kwaye abafuni kusela i-decaf. Yenza isandi sendlela yakho? Ungayenza ngokulula i-DIY ngendlela oqhele ukwenza ngayo i-ole 'coffee grinds kodwa ngengcambu yomhlaba ye-chicory (onokuyithenga ebhafini okanye engxoweni efana nekofu) nokuba uyedwa okanye uxutywe neembotyi zakho eziqhelekileyo zomhlaba. (Idibeneyo: 11 Izibalo zekhofi ongazange wazi)

Ziziphi iingenelo zengcambu ye-chicory?

Njengoko sele kukhankanyiwe, i-chicory iphezulu kwifayibha, ethi (esisiseko) incede ukutya kudlule kwinkqubo yakho, kunciphise ukwetyisa kunye nokufunxwa kokutya. Iziphumo? Umbane ozinzileyo wamandla kunye nemvakalelo yokuhlutha, enokuthi ikuthintele ukuba ungadli kakhulu kwaye, ngokunjalo, uncedise ekulawuleni ubunzima. (Bona: Ezi zibonelelo zeFiber ziyenza eyona nto ibalulekileyo kwisondlo sakho)

Enye ingcambu eluhlaza (malunga ne-60g) ine-1g yefayibha, ngokweSebe lezoLimo laseMelika (USDA). Xa yosiwe yaze yangumgubo, nangona kunjalo, inika umthombo ohlanganisiweyo wefayibha ekulula ukuyongeza kwezinye izinto. Ifayibha esinyibilikayo ifumana igama layo kwinto yokuba inyibilika emanzini kwaye yenza into efana nejeli xa idibana namanzi nolunye ulwelo. Yiloo nto eyenza olu hlobo lokuzaliswa kwefayibha-luthatha indawo ebonakalayo esiswini sakho ukongeza ekuncedeni isitulo sefom njengoko sihamba ngephecana le-GI. Oku kunokunceda ukunciphisa ukuqhina kwaye kuncede ukuxhasa ukugaya ukutya rhoqo. (Ukungakhankanyi, i-fiber inokunciphisa umngcipheko womhlaza wesifuba.)

I-Inulin luhlobo lwefiber ye-prebiotic eyenza i-68 yepesenti yengcambu ye-chicory, ngokophando olupapashweIjenali yeSayensi yeHlabathi. Yiyo loo nto, xa ingcambu ye-chicory isetyenziswa njengesongezo, inokubizwa ngokuba yi-inulin. Abavelisi bakhupha le fayibha kwisityalo ukunceda ukungquba isiqulatho sefayibha okanye ukuswiti iimveliso zokutya kunye nezongezo. I-Inulin ikwafumaneka ukuze ithengwe njengesongezelelo okanye umgubo onokufefa kuwo, yithi, ukubhaka okubhakiweyo okanye ii-smoothies.

Ngenxa yokuba i-inulin iyifayibha ye-prebiotic, inokuba nezinto ezithile zokwetyisa, utshilo uKeri Gans, R.D.N., umbhali weUkutya okuncinci koTshintsho kunye nelungu leBhodi yeeNgcebiso. "Ii-prebiotic kukutya kweprobiotic, eziyibhakteria esempilweni efumaneka emathunjini ethu. Uphando lufumene ubudlelwane obulungileyo phakathi kweprobiotic kunye nempilo yethu yokwetyisa." Ngokubonelela ngepetroli yeebhaktheriya eziluncedo zeprotheni emathunjini, i-inulin inceda ukukhulisa i-microbiome esempilweni. (Idibeneyo: Iindlela ezi-7 eziya kwiBolster Good Gut Bacteria, ngaphandle kokutya iyogathi)

Uphando ebantwini nakwizilwanyana lukwacebisa ukuba i-inulin ingaluncedo ekukhuthazeni amanqanaba eswekile esegazini kunye nokuphucula ukunganyangeki kwe-insulin, ngakumbi kubantu abanesifo seswekile. Oku kunokuba ngenxa yokuba i-inulin inceda ukondla ukukhula kwe-gut gut enempilo, edlala indima kwindlela umzimba oqhuba ngayo ii-carbohydrate, eyona nto iphambili kwisifo seswekile. Isimo samathumbu akho sinempembelelo kwezinye iindawo ezininzi zempilo yakho (njengolonwabo lwakho kunye nempilo yengqondo iphela.)

Ngaba zikho ezinye izinto ezimbi kwingcambu ye-chicory?

Nangona ikwazi ukukhuthaza ngobuchule isisu esonwabileyo (khumbula: yifayibha ye-prebiotic), i-inulin inokwenza okuchaseneyo kunye kwaye yenze umonakalo emathunjini, ngakumbi abo bane-irritable bowel syndrome (IBS), iingxaki zamathumbu, kunye / okanye uvakalelo lweFODMAP. . I-Inulin luhlobo lwefibre eyaziwa ngokuba yi-fructan, i-carbohydrate emfutshane okanye i-FODMAP ekunzima kakhulu ukuba umzimba wakho uyetyise. Kuxhomekeke kukunyamezelana kwakho, i-inulin (kunye nengcambu ye-chicory, kuba ine-inulin) inokukhokelela ekwandeni kwe-gassiness, bloating, pain and diarrhea. Ukuba uyazi ukuba awunyamezeli kakuhle i-FODMAP okanye unesisu esibuhlungu, qiniseka ukuba ukhangele iileyibhile ze-inulin kunye ne-chicory root kwaye uphephe imveliso equkethe. (Awunakuyeka ukusika itshizi? Hayi, kuyenzeka. Nantsi into ethethwa ziifarts zakho malunga nempilo yakho.)

Kwakhona, ngenxa yokuba ingcambu ye-chicory iphezulu kwifayibha, kuya kufuneka uyazise ngokuthe ngcembe kwinkqubo yakho. Xa unyusa i-fiber yakho ngokukhawuleza, unokufumana igesi, ukuqunjelwa, okanye iintlungu zesisu. Qala ngexabiso elincinci lengcambu ye-chicory kwaye ukwandise ekuhambeni kweentsuku ezimbalwa okanye iiveki, kuxhomekeke kwindlela oziva ngayo. Ukusela amanzi ongezelelweyo kunye nokuhlala unamanzi imini yonke kuya kunceda ukugcina izinto zihamba ngakwindlela ye-GI kwaye kuthintele ukungonwabi.

Enye into engalunganga: Uphando lubonisa ukuba i-chicory inokubangela ukusabela okufanayo kwabo bangadibaniyo ne-ragweed okanye i-birch pollen. Ivakala iqhelekile? Emva koko nceda uphephe ingcambu ye-chicory kunye ne-inulin.

Okokugqibela, nangona inokubonakala icacile, kubalulekile ukuba uqaphele: Ukuba usebenzisa i-chicory endaweni yekhofi eqhelekileyo, ungothusi xa ufumana ukurhoxiswa kwe-caffeine, ubuncinci ekuqaleni. (I-Psst ... nantsi indlela omnye umfazi ayincame ngayo icaffeine kwaye waba ngumntu wakusasa.)

Ke, ngaba licebo elilungileyo ukusebenzisa ingcambu ye-chicory?

Impendulo emfutshane: Kuyaxhomekeka. Ukutya ingcambu ye-chicory kunye nokunye ukutya okutyebileyo kwe-inulin kunokukunceda ukuba uhlangabezane neemfuno zakho zefiber. Kodwa (!) Ayikokukhanya okuluhlaza kwisitokhwe kwindawo ekubonelelwa ngayo ebomini.

I-Inulin yaziwa ngokubanzi njengeKhuselekileyo (i-GRAS) yi-U.S. Ukutya okungenamsoco okumpompoweyo kugcwele ifayibha eyongeziweyo ngokuzenzekelayo akubi sempilweni. Xa kuziwa kwimveliso ene-inulin efana neeprotein bar, cinga malunga nokuba kutheni i-inulin yongezwa kwaye yeyiphi injongo ekunokukusebenzela. Ukuba igcwele iswekile, amafutha asempilweni, okanye ezinye izongezo okanye izithako ongenakho ukuzichaza, thatha inyathelo ubuye umva. Akufanelanga ukuba ube nesidanga se-master kwisayensi yokutya ukuze uqonde ukuba yintoni ekwiprotein bar yakho.

"Ndicinga ukuba kukho indawo ye-inulin kwiimveliso ezihlanganisiweyo, kodwa akukho ndlela mayithathwe njengenobungozi kuba inezinto ezintle," utshilo uMichal Hertz, M.A., R.D., C.D.N. "Nangona kunjalo, ndiza kuthetha ukuba ukongeza iziqhamo kunye nemifuno njengendlela yokufumana i-fiber ekudleni kwakho kuya kuba luncedo ngakumbi."

Oko kuthethiweyo, kunokubakho amaxesha apho ukusebenzisa ingcambu ye-chicory kuyindlela elumkileyo yokwandisa ukutya kwakho kwefayibha okanye amanqaku abalulekileyo e-prebiotics. Umzekelo, xa useluhambeni, unokufikelela ngokulinganiselweyo kwimveliso entsha okanye uphume nje kwinto yesiqhelo — zombini ezinokuphosa ukwetyisa kwakho. Kwimeko apho, isongezelelo esinjengeeCapsule zoKhuselo lweProtokholi yoKhuseleko ngoku ngokutya (Ithenge, $ 16, amazon.com) kunye nefayibha yengcambu ye-chicory eyongeziweyo inokukunceda ukuba uhlangabezane nokutya okucetyiswayo kwansuku zonke kwe-25-35g yefiber ngosuku kwaye ugcine inkqubo yakho ihamba. (Ngaphambi kokuba wenze, funda: Ngaba kunokwenzeka ukuba ube neFibre eNinzi kakhulu ekudleni kwakho?)

Isenokuba ngumbono olungileyo ukugcina i-chicory root powder njengendlela yokuya ekudambiseni ukuqhinwa. Yongeza nje i-1/2-1 ithisipuni kwi-smoothie yakho yasekuseni njengendlela yendalo yokufumana isiqabu.

Njengomgaqo olungileyo wesithupha, "ifayibha evela kwi-inulin okanye ingcambu ye-chicory akufuneki idlule kwi-10 yeigram ngemini, njengoko ifayibha enye inye inokutshintsha ukulingana kwamathumbu kwaye idale ukungonwabi," utshilo uHertz, ogxininisa ukuba ifayibha evela kukutya okupheleleyo isengcono kunoko ukusuka kwiimveliso ezilungisiweyo.

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

Uphengululo lwe