Inulin: menene shi, menene don shi da abincin da yake ƙunshe dashi

Wadatacce

• Menene don
• Jerin abinci mai wadataccen inulin
• Yadda ake shan maganin inulin
• Matsalar da ka iya haifar
• Contraindications

Inulin wani nau'in fiber ne wanda ba za'a iya narkewa ba, na ajin fructan, wanda yake a cikin wasu abinci irin su albasa, tafarnuwa, burdock, chicory ko alkama, misali.

Wannan nau'in polysaccharide ana daukar shi prebiotic, tunda yana bayar da fa'idodi da dama ga lafiya, kamar kara shan ma'adanai a cikin hanji, galibi sinadarin calcium, magnesium da iron, da kuma daidaita aikin hanji, inganta maƙarƙashiya.

Baya ga kasancewa a cikin abinci, ana iya samun inulin a matsayin ƙarin abinci mai gina jiki a cikin ƙwayoyin rigakafin roba, waɗanda za a iya siyan su a shagunan sayar da magani ko shagunan abinci na kiwon lafiya, kuma yana da muhimmanci a gudanar a ƙarƙashin jagorancin ƙwararren masanin kiwon lafiya.

Menene don

Amfani da inulin a kai a kai na iya ba da tabbacin fa'idodin kiwon lafiya da yawa kuma, sabili da haka, yana amfani da:

• Hana maƙarƙashiya, Domin inulin shine zaren mai narkewa wanda ba shi narkewa a cikin hanji, yana fifita karuwar girma da inganta daidaiton kujeru, da kuma karuwar zuwa ban daki;
• Kula da lafiyayyun ƙwayoyin cuta, wanda ya faru ne saboda gaskiyar cewa ba za a narkar da zaren mai narkewa ba, yana aiki a matsayin abinci na kwayoyin mai kyau na hanji da kuma taimakawa wajen kiyaye daidaiton kwayoyin microbiota na hanji, saboda haka ana daukar sa a matsayin mai rigakafi;
• Rage triglyceride da matakan cholesterol, kamar yadda inulin ke tasiri cikin tasirin mai, yana rage samar da jini. Bugu da kari, da yake yana da zare mai narkewa, shi ma yana jinkirta shigar hanji na mai, yana hana ci gaban cututtukan zuciya;
• Hana kansar kansa, wannan saboda inulin na iya ragewa da kuma sarrafa ci gaban kwayoyin cuta masu cutar cikin hanji, rage adadin gubobi da aka samu da kuma lokacin da zasu ci gaba da hulda da hanjin, tabbatar da cewa ba a canza raunin hanji da ke cikin hanji ba. a cikin masu lahani;
• Hanawa da magance cutar sanyin kashi, saboda yana saukaka shan kalsiyam ta hanyar murfin hanji, yana kara samuwar wannan ma'adinin wanda ake amfani da shi don kara karfin kashi. Bugu da kari, inulin kari na taimakawa wajen murmurewa daga karaya musamman a mutanen da ke da matsalar kasusuwa masu tsanani;
• Inganta tsarin garkuwar jiki, tun da yake yana son ci gaban ƙananan ƙwayoyin cuta waɗanda ke taimakawa wajen ƙarfafa shingen rigakafi kuma yana hana saurin faruwa na mura da mura na yau da kullun;
• Daidaita matakan sukarin jini, saboda yana jinkirta shan sugars a matakin hanji kuma, sabili da haka, kyakkyawan zaɓi ne ga mutanen da ke fama da ciwon sukari;
• Hana fitowar cututtukan ciki, kamar su diverticulitis, ulcerative colitis, cututtukan hanji da cututtukan Crohn, kamar yadda yake tsara aikin hanji, yana kiyaye daidaitattun ƙwayoyin cuta na ƙwayoyin cuta kuma yana yin aikin anti-inflammatory;
• Faranta asarar nauyisaboda yana inganta jin dadi da kuma rage sha'awa. Wasu nazarin sun ba da shawarar cewa wannan na iya faruwa ne sakamakon tasirin wannan zaren a jikin kwayar cuta ta kwayar cuta, wanda ke samar da wasu mahaukatan da ke ba da damar kula da sinadaran da ke tattare da jin dadi, kamar su ghrelin da GLP-1.

Bugu da kari, lokacin da tsire-tsire masu kwayar cutar ke da lafiya, yana samar da mahadi irin su gajerun sarkar mai, wanda wasu karatuttukan suka nuna na iya samun fa'ida wajen hana Alzheimer, rashin hankali, damuwa, da sauransu. Wannan dangantakar dake tsakanin kwayar halittar cikin hanji da kwakwalwa a halin yanzu ana nazarin ta sosai, tunda akwai karin shaidu da ke nuna cewa akwai alaka ta kud da kud tsakanin hanji da kwakwalwa.

Hakanan ana amfani da Inulin a masana'antar sarrafa abinci don ɗanɗano da maye gurbin sukari, ba da abinci ga abinci, haɓaka dandano da ba da kyawawan abubuwan kariya.

Jerin abinci mai wadataccen inulin

Wasu abinci masu wadataccen inulin, waɗanda suke da fructans ko fructooligosaccharides a cikin abubuwan da suka ƙunsa, sun haɗa da:

Koyaya, don tabbatar da duk fa'idodin ƙwayoyin hanji da ƙwayoyin hanji, ban da amfani da inulin da sauran zaren da ke da ƙwayoyin rigakafi, yana da mahimmanci a sha maganin ƙwayoyin cuta kamar yogurt, saboda wannan yana sa ƙwayar fure ta ƙwayoyin cuta ta kasance cikin koshin lafiya. San wasu abinci na rigakafi.

Yadda ake shan maganin inulin

Za'a iya amfani da ƙarin inulin a cikin hanyar hoda ko kawunansu, kuma za'a iya cinye su tare da probiotics. Ana iya siyan waɗannan kari a wasu shagunan magani, shagunan abinci na kiwon lafiya ko shagunan kan layi.

Don cinye shi a cikin fom ɗin foda, yawanci ana ba da shawarar yin amfani da ƙaramin tablespoon 1 na ƙarin sau 1 zuwa sau 3 a rana, wanda zaku iya ƙara wa abin sha, yogurt ko abinci. An ba da shawarar farawa da mafi ƙarancin magani, wanda shine ƙaramin cokali 1, kuma a hankali ya ƙaru don kauce wa duk wani rashin jin daɗin ciki.

Yana da mahimmanci a tuntuɓi ƙwararren masanin kiwon lafiya don gano abin da aka ba da shawarar kashi, saboda yana iya bambanta dangane da dalilin amfani da ƙarin.

Matsalar da ka iya haifar

Amfani da inulin galibi an yarda dashi sosai, duk da haka yana iya tallafawa haɓaka gas da hanji a cikin mutane masu damuwa, musamman lokacin cinye ɗumbin yawa, da kuma cikin mutanen da ke fama da cututtukan hanji. A wasu lokuta ba safai ba, hakan na iya haifar da gudawa da ciwon ciki.

Contraindications

Amfani da inulin ta hanyar abinci yana da aminci ga mata masu ciki, mata masu shayarwa da yara, duk da haka lokacin da aka cinye shi a ƙarin tsari yana da mahimmanci a tuntuɓi likita kafin fara amfani da shi.