Izibonelelo ezi-5 ezivelayo kunye nokusetyenziswa kweChicory Root Fibre

Umxholo

• 1.Ipakishwe nge-inulin ye-prebiotic fiber
• 2. Ngamana angancedisa ukuhamba kwamathumbu
• 3. Ngamana ukuphucula ulawulo iswekile yegazi
• 4. Ngamana unokuxhasa ukunciphisa umzimba
• 5. Kulula ukongeza kwisidlo sakho
• Isisombululo kunye neziphumo ebezingalindelekanga ezinokwenzeka
• Umgca wezantsi

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Iingcambu zeChicory zivela kwisityalo esineentyatyambo eziluhlaza okwesibhakabhaka ezingabosapho lwedandelion.

Uqeshwe kangangeenkulungwane ekuphekeni nakumayeza emveli, iqhele ukusetyenziswa ekwenzeni enye ikofu, njengoko inencasa efanayo nombala.

Ifayibha evela kule ngcambu kuthiwa inezibonelelo ezininzi zempilo kwaye ihlala ikhutshwa ukuze isetyenziselwe ukongeza ukutya okanye isongezelelo.

Nazi izibonelelo ezi-5 ezivelayo kunye nokusetyenziswa kwefayibha yengcambu ye-chicory.

1.Ipakishwe nge-inulin ye-prebiotic fiber

Ingcambu entsha ye-chicory yenziwe ngama-68% e-inulin ngokobunzima obomileyo ().

I-Inulin luhlobo lwefayibha eyaziwa njenge-fructan okanye i-fructooligosaccharide, i-carbohydrate eyenziwe kwityathanga elifutshane leemolekyuli ze-fructose umzimba wakho ongagayiyo.

Isebenza njenge-prebiotic, oko kuthetha ukuba ityisa iintsholongwane eziluncedo emathunjini akho. Ezi bhaktiriya ziluncedo zidlala indima ekunciphiseni ukudumba, ukulwa neentsholongwane ezinobungozi, kunye nokuphucula ukufunxwa kwezimbiwa (,,,).

Ke, ifayibha ye-chicory inokukhuthaza impilo esemgangathweni yamathumbu ngeendlela ezahlukeneyo.

Ingcambu yeChicory ikakhulu ibunjwe yi-inulin, i-prebiotic ekhuthaza ukukhula kwe-gut gut enempilo.

2. Ngamana angancedisa ukuhamba kwamathumbu

Kuba i-inulin ekwingcambu ye-chicory fiber idlula emzimbeni wakho ungatyiswanga kwaye yondle i-gut gut bacteria, inokukhuthaza ukwetyisa okunempilo.

Ngokukodwa, uphononongo lubonisa ukuba i-inulin inokukhulula ukuqhina (, 7).

Isifundo seveki ezi-4 kubantu abadala abangama-44 abanokuqunjelwa kwafumanisa ukuba ukuthatha i-12 yeigram ye-chicory inulin ngosuku kuncede ukuthambisa isitulo kwaye kwandise kakhulu ukuhamba kwamathumbu, xa kuthelekiswa nokuthatha indawo ye-placebo ().

Kwisifundo kubantu abali-16 abanesitulo esisezantsi, ukuthatha idosi yemihla ngemihla ye-10 yeigilory ye-chicory inulin inyuse inani lokuhamba kwamathumbu ukusuka kwi-4 ukuya kwi-5 ngeveki, ngokomndilili (7).

Gcina ukhumbula ukuba uninzi lwezifundo lujolise kwi-chicory inulin supplements, ke uphando oluninzi luyafuneka kwifayibha yayo njengesongezo.

Ngenxa yomxholo we-inulin, ifayibha ye-chicory inokunceda ekunciphiseni ukuqunjelwa kunye nokunyusa istol sexesha.

3. Ngamana ukuphucula ulawulo iswekile yegazi

Ichicory yengcambu yefibre inokunyusa ulawulo lweswekile yegazi, ngakumbi kubantu abanesifo seswekile.

Oku kunokuba ngenxa ye-inulin yayo, ekhuthaza ukukhula kweebhaktiriya eziluncedo ezibandakanyeka kwimetabolism ye-carbohydrate-eyaphula i-carbs ibe siswekile- kunye novakalelo kwi-insulin, ihomoni enceda ukufunxa iswekile egazini (,,).

Ichicory yengcambu yefibre nayo ineekhompawundi ezinjenge-chicoric kunye ne-chlorogenic acid, eziye zaboniswa zandisa ubuntununtunu bemisipha kwi-insulin kwizifundo zentonga (,).

Isifundo seenyanga ezi-2 kwabasetyhini abangama-49 abanesifo seswekile sesi-2 bafumanisa ukuba ukuthatha i-10 g ye-inulin ngemini kukhokelela ekwehleni okukhulu kumanqanaba eswekile yegazi kunye ne-hemoglobin A1c, umlinganiso weswekile yegazi, xa kuthelekiswa nokuthatha i-placebo ().

Ngokuqaphelekayo, i-inulin esetyenziswe kolu phononongo yaziwa ngokuba yi-inulin esebenzayo ephezulu kwaye ihlala yongezwa kwizinto ezibhakiweyo kunye neziselo njengesixhobo eswekile. Inokwakhiwa kweekhemikhali ezahlukeneyo kunezinye iintlobo ze-inulin ().

Ke, uphando oluninzi luyafuneka ngakumbi kwifayibha ye-chicory.

I-Inulin kunye nezinye iikhompawundi kwiingcambu ze-chicory kunokunceda ukuphucula ukulawulwa kweswekile yegazi, ngakumbi kubantu abanesifo seswekile.

4. Ngamana unokuxhasa ukunciphisa umzimba

Olunye uphononongo lubonisa ukuba i-chicory ingcambu yefayibha inokulawula ukutya kwaye yehlise ukutya kwekhalori iyonke, enokubangela ukwehla kobunzima.

Isifundo seeveki ezili-12 kubantu abadala abangama-48 abanobunzima obugqityiweyo bachaza ukuba ukuthatha i-21 gram ngemini ye-chicory-derived oligofructose, efana kakhulu ne-inulin, kukhokelele ekunciphiseni, i-2.2-iphawundi (1-kg) ukunciphisa umndilili womzimba - ngelixa iqela le-placebo lifumana ubunzima ().

Olu phononongo lufumanise ukuba i-oligofructose incede ukunciphisa amanqanaba e-ghrelin, ihomoni evuselela indlala ().

Olunye uphando luvelise iziphumo ezifanayo kodwa ubukhulu becala kuvavanywa inulin okanye ii-oligofructose izongezo- hayi ingcambu yefayibha ye-chicory (,).

Ingcambu yefayibha yeChicory inokunceda ukunciphisa umzimba ngokunciphisa ukutya kunye nokunciphisa ukutya kwekhalori, nangona kufuneka izifundo ezingaphezulu.

5. Kulula ukongeza kwisidlo sakho

Ifayibha yengcambu yeChicory kulula ukuyongeza kwisidlo sakho. Ngapha koko, inokuba sele uyidla ungazi, njengoko ngamanye amaxesha isetyenziswa njengesongezo kukutya okuhlanganisiweyo.

Kuyanda ngokuxhaphakileyo ukubona ingcambu ye-chicory iqhutyelwa i-inulin yayo, esetyenziselwa ukwandisa umxholo wefayibha okanye isebenze njengeswekile okanye endaweni yamanqatha ngenxa yeepropathi zayo zokufaka ijeli kunye nencasa eswiti kancinci, ngokwahlukeneyo ().

Oko kwathiwa, inokusetyenziswa ekuphekeni kwasekhaya ngokunjalo. Ezinye iivenkile ezikhethekileyo kunye neevenkile zokutya zithutha yonke ingcambu, edla ngokubiliswa kwaye ityiwe njengemifuno.

Ngaphezulu, ukuba ujonge ukunciphisa i-caffeine yakho yokutya, ungasebenzisa iingcambu ze-chicory ezigcadiweyo kunye nomhlaba njengendawo yokutshintsha ikofu. Ukwenza esi siselo sisityebi, yongeza amacephe e-2 (11 gram) yengcambu ye-chicory kwikomityi enye (240 ml) yamanzi kwikofu yakho.

Okokugqibela, i-inulin evela kwingcambu ye-chicory inokukhishwa kwaye yenziwe izongezo ezifumaneka ngokubanzi kwi-Intanethi okanye kwiivenkile zezempilo.

Zonke iingcambu ze-chicory zinokubiliswa kwaye zityiwe njenge mifuno, ngelixa i-chicory yomhlaba idla ngokwenziwa ngamanzi ukwenza isiselo esifana nekofu. Njengomthombo otyebileyo we-inulin, inokufunyanwa ngokutya okuhlanganisiweyo kunye nezongezo.

Isisombululo kunye neziphumo ebezingalindelekanga ezinokwenzeka

Ingcambu yeChicory ibisetyenziselwa iinkulungwane zokupheka kunye nezonyango kwaye ithathwa njengekhuselekileyo kubantu abaninzi.

Nangona kunjalo, ifayibha yayo inokubangela igesi kunye nokuqunjelwa xa ityiwe kakhulu.

I-inulin esetyenziswa ekutyeni okuhlanganisiweyo okanye kwizongezo ngamanye amaxesha ziye zitshintshwe ngemichiza ukuyenza ibe mnandi. Ukuba i-inulin ayitshintshanga, ihlala ibizwa ngokuba yi "inulin" (,).

Izifundo zibonisa ukuba i-inulin yemveli inokunyamezelwa ngcono kwaye ikhokelele kwiziqendu ezimbalwa zerhasi kunye nokudumba kunezinye iintlobo ().

Ngelixa i-10 yeigram ye-inulin ngosuku yidosi esemgangathweni yezifundo, olunye uphando lucebisa ukunyamezelana okuphezulu kokubini kunye nokuguqula inulin (,).

Okwangoku, akukho dosi isemthethweni icetyiswayo yefayibha yeengcambu esekwe. Ukuba ufuna ukuyithatha njengesongezelelo, kungcono ukuba uqhagamshelane nomboneleli wakho wezempilo kwangaphambili.

Abafazi abakhulelweyo nabancancisayo kufuneka babonane nengcali yezempilo ngaphambi kokuzama i-chicory, njengoko uphando ngokhuseleko lwalo bantu lilinganiselwe ().

Okokugqibela, abantu abane-aleji kwi-ragweed okanye kwi-birch pollen kufuneka bayiphephe i-chicory, kuba inokubangela iimpendulo ezifanayo ().

Yonke, umhlaba, kunye neengcambu ze-chicory ngokubanzi kuthathwa njengokukhuselekileyo kodwa kunokubangela igesi kunye nokudumba kwabanye abantu.

Umgca wezantsi

Ifayibha yeChicory yeengcambu ithathwa kwisityalo esivela kusapho lwe-dandelion kwaye ikakhulu yenziwe nge-inulin.

Inxulunyaniswe nokuphuculwa kolawulo lweswekile yegazi kunye nempilo yokwetyisa, phakathi kwezinye izibonelelo zempilo.

Ngelixa iingcambu ze-chicory ziqhelekile njengesongezelelo kunye nesongezelelo sokutya, inokusetyenziselwa njengendawo ebambela ikofu ngokunjalo.

Ukuba unomdla wokuvuna izibonelelo zale fayibha, zama ukubilisa ingcambu iphela ukuze utye kunye nesidlo okanye ukupheka ikofu yengcambu ye-chicory yesiselo esishushu.