Abin da Kuna Bukatar Ku sani Game da Tushen Chicory

Wadatacce

• Da farko, menene tushen chicory?
• Menene fa'idar tushen chicory?
• Shin akwai wasu abubuwan da ba su da kyau ga tushen chicory?
• Don haka, yana da kyau a yi amfani da tushen chicory?
• Bita don

Yi tafiya a cikin hanyar hatsi a babban kanti kuma rashin daidaito shine zaku iya samun tushen chicory azaman kayan abinci akan samfuran da ke alfahari da ƙididdigar fiber mai yawa ko fa'idodin prebiotic. Amma menene, daidai, kuma yana da kyau a gare ku? Ga abin da kuke buƙatar sani.

Da farko, menene tushen chicory?

'Yan asalin Arewacin Afirka, Asiya ta Yamma, da Turai, chicory (Cichorium intybus) memba ne na dangin dandelion kuma an noma shi tsawon ƙarni don ganyensa da tushensa. Yana da alaƙa sosai da ƙarshen ganye da ganyayyakin sa, waɗanda suke kama da ganyen dandelion, suna da ɗanɗano mai ɗaci kuma ana iya cin su danye ko dafa (kamar yadda za ku yi da sauran ganye masu ɗaci). Tushen, a gefe guda, galibi ana sarrafa su a cikin foda wanda ake amfani da shi don ƙara rubutu, fiber, da zaƙi ga abinci (kamar hatsi, furotin/sandunan granola, ko kuma duk wani abin da aka sarrafa mai suna "babban-fiber"). Saboda ɗanɗano mai daɗi mai ɗanɗano da yanayin ƙarancin kalori, ana kuma amfani da shi azaman madadin sukari ko mai zaki a ciki, a ce, "ƙoshin ƙoshin lafiya" da kayan gasa.

Tushen Chicory kuma ana iya yin ƙasa, gasashe, kuma a ɗora shi a cikin abin sha daidai da kofi, wani lokacin ana kiranta "New Orleans-style" kofi. A zahiri bai ƙunshi maganin kafeyin ba amma an yi amfani da shi azaman "mai ba da kofi" ko madadin lokutan da kofi ya yi karanci. A yau, duk da haka, ana yawan amfani da shi azaman madadin kofi ga mutanen da ke son irin wannan dandano kuma basa son shan decaf. Sauti a titin ku? Kuna iya yin DIY cikin sauƙi kamar yadda za ku yi tare da kofi na 'ya'yan itace na yau da kullum amma tare da tushen chicory (wanda za ku iya saya a cikin baho ko jaka mai kama da kofi) ko dai solo ko gauraye da wake na kasa da kuka saba. (Mai Alaƙa: Ƙididdigar Kofi 11 Ba ku taɓa sani ba)

Menene fa'idar tushen chicory?

Kamar yadda aka ambata, chicory yana da yawa a cikin fiber, wanda (a mafi mahimmancin sa) yana taimakawa abinci wucewa ta tsarin ku, yana jinkirin narkewar abinci da shan abinci. Sakamakon? Tsayayyen kuzarin kuzari da jin koshi, wanda zai iya hana ku ci da yawa kuma, bi da bi, taimako tare da sarrafa nauyi. (Duba: Waɗannan fa'idodin Fiber sun sa ya zama mafi mahimmancin abinci a cikin abincin ku)

Tushen chicory guda ɗaya (kimanin 60g) yana da kusan 1g na fiber, bisa ga Ma'aikatar Aikin Gona ta Amurka (USDA). Lokacin da aka gasa da ƙasa a cikin foda, duk da haka, yana ba da tushen tushen fiber mai narkewa wanda yana da sauƙin ƙarawa zuwa wasu abubuwa. Fiber mai narkewa yana samun suna daga gaskiyar cewa yana narkewa a cikin ruwa kuma yana samar da wani abu mai kama da gel lokacin da ya sadu da ruwa da sauran ruwaye. Wannan shine abin da ke sa wannan nau'in cikewar fiber -yana ɗaukar sararin samaniya a cikin ciki ban da taimakawa saɓo yayin da yake tafiya ta hanyar GI. Wannan zai iya taimakawa wajen rage maƙarƙashiya da kuma taimakawa wajen tallafawa narkewa na yau da kullum. (Ba a ma maganar ba, fiber na iya rage haɗarin cutar sankarar mama.)

Inulin wani nau'in fiber na prebiotic ne wanda ya ƙunshi kashi 68 na tushen chicory, bisa ga binciken da aka buga a cikiJaridar Duniya ta Kimiyya. Abin da ya sa, lokacin da ake amfani da tushen chicory azaman ƙari, ana iya kiran shi inulin. Masu masana'anta suna fitar da wannan fiber daga shuka don taimakawa haɓaka abun ciki na fiber ko zaƙi da samfuran abinci da kari. Hakanan ana samun Inulin don siye azaman kari ko foda wanda zaku iya yayyafa a ciki, ku ce, kayan ƙoshin gasa ko santsi.

Saboda inulin fiber prebiotic ne, yana iya samun wasu fa'idodi na narkewa, in ji Keri Gans, R.D.N., marubucin littafin.Ƙananan Canjin Abinci da kuma memba na Hukumar Shawara Siffa. "Prebiotics abinci ne ga probiotics, wadanda sune lafiyayyun kwayoyin cuta da aka samu a cikin hanjin mu. Bincike ya gano kyakkyawar dangantaka tsakanin kwayoyin halitta da kuma lafiyar mu na narkewa." Ta hanyar samar da man fetur ga kwayoyin probiotic masu amfani a cikin hanji, inulin yana taimakawa wajen bunkasa microbiome mai lafiya. (Masu Alaka: Hanyoyi 7 Don Ƙarfafa Kwayoyin Kwayoyin Gut, Bayan Cin Yogurt)

Bincike a cikin mutane da dabbobi kuma yana ba da shawarar cewa inulin na iya taimakawa don haɓaka matakan sukari na jini da inganta juriya na insulin, musamman a cikin masu ciwon sukari. Wannan na iya zama saboda gaskiyar cewa inulin yana taimakawa haɓaka haɓakar ƙwayoyin cuta masu lafiya, waɗanda ke taka rawa a cikin yadda jiki ke sarrafa carbohydrates, maɓalli mai mahimmanci a cikin ciwon sukari. Hakanan yanayin hanjin ku yana da tasiri akan sauran fannonin lafiyar ku (kamar farin cikin ku da lafiyar kwakwalwa gaba ɗaya.)

Shin akwai wasu abubuwan da ba su da kyau ga tushen chicory?

Duk da yake yana iya haɓaka haɓaka cikin farin ciki a zahiri (tuna: fiber prebiotic ne), inulin na iya yin akasin haka kuma yana lalata hanji, musamman a cikin waɗanda ke fama da ciwon hanji (IBS), matsalolin gut, da / ko FODMAP hankali. . Inulin wani nau'i ne na fiber da aka sani da fructan, carbohydrate mai gajeren sarkar ko FODMAP wanda ke da wuyar gaske ga jikinka don narkewa. Dangane da haƙurin ku, inulin (da tushen chicory, tunda yana ɗauke da inulin) na iya haifar da ƙara yawan kumburi, kumburin ciki, zafi, da zawo. Idan kun san ba ku jure wa FODMAPs da kyau ko kuna da ciki mai mahimmanci, tabbatar da bincika alamun inulin da tushen chicory kuma ku nisanta samfuran da ke ɗauke da su. (Ba za a iya daina yanke cuku ba? Hey, yana faruwa. Ga abin da farts ɗinku ke faɗi game da lafiyar ku.)

Hakanan, saboda tushen chicory yana da yawa a cikin fiber, kuna buƙatar sannu a hankali gabatar da shi cikin ayyukan ku. Lokacin da kuka haɓaka cin fiber ɗinku da sauri, zaku iya samun iskar gas, kumburin ciki, ko ciwon ciki. Fara da ƙananan tushen chicory kuma ƙara a cikin 'yan kwanaki ko makonni, dangane da yadda kuke ji. Shan ƙarin ruwa da kasancewa cikin ruwa duk tsawon rana shima zai taimaka ci gaba da abubuwa ta hanyar GI da hana yuwuwar rashin jin daɗi.

Wani mummunan: Bincike ya nuna chicory na iya haifar da irin wannan rashin lafiyar a cikin wadanda ke da rashin lafiyar ragweed ko birch pollen. Sauti saba? Sannan don Allah a guji tushen chicory da inulin.

A ƙarshe, kodayake yana iya bayyana a bayyane, har yanzu yana da mahimmanci a lura: Idan kun yi amfani da chicory a matsayin madadin kofi na yau da kullun, kada ku yi mamakin idan kun sami cirewar maganin kafeyin, aƙalla a farkon. (Psst...ga yadda wata mata ta bar maganin kafeyin ta zama mutum na safe.)

Don haka, yana da kyau a yi amfani da tushen chicory?

Amsa gajere: Ya dogara. Cin tushen chicory da sauran abinci mai wadataccen inulin na iya taimaka muku biyan bukatun ku na fiber. Amma (!) Wannan ba wani koren haske bane don adana wadataccen kayan.

Hukumar Abinci da Magunguna ta Amurka (FDA) ce ta amince da Inulin Gabaɗaya azaman Safe (GRAS), ma'ana ba shi da lafiya a ci, amma mahallin yana da mahimmanci. Abincin takarce wanda aka tumɓuke cike da ƙarin fiber ba zai zama lafiya kai tsaye ba. Idan ya zo ga samfuran da ke ɗauke da inulin kamar sandunan gina jiki, yi tunani game da dalilin da ya sa aka ƙara inulin da kuma dalilin da zai sa a yi muku hidima. Idan ya cika da sukari, fats marasa lafiya, ko wasu abubuwan ƙari ko abubuwan da ba za ku iya furtawa ba, ɗauki mataki. Bai kamata ku buƙaci samun digiri na biyu a kimiyyar abinci ba don fahimtar abin da ke cikin ma'aunin furotin ɗin ku.

Michal Hertz, MA, RD, CDD ya ce "Ina tsammanin akwai wani wuri don inulin a cikin kayan da aka shirya, amma ba za a ɗauke shi da cutarwa ba saboda yana da wasu kaddarorin masu kyau." "Duk da haka, zan yi jayayya cewa ƙara sabbin 'ya'yan itatuwa da kayan marmari a matsayin hanyar samun fiber a cikin abincin ku zai zama mafi amfani."

Wancan ya ce, akwai iya samun lokutan da cin tushen chicory hanya ce mai wayo don haɓaka yawan fiber ɗinku ko ƙima mahimman prebiotics. Alal misali, lokacin da kuke tafiya, ƙila kuna iya samun iyakanceccen damar samun sabbin kayan amfanin gona ko kuma ba ku da aikin yau da kullun-dukansu na iya kawar da narkewar ku. A wannan yanayin, ƙarin kamar Yanzu Foods' Probiotic Defense Veg Capsules (Saya It, $16, amazon.com) tare da ƙarin tushen fiber na tushen chicory zai iya taimaka muku saduwa da shawarar yau da kullun na 25-35g na fiber kowace rana kuma ku ci gaba da tsarin ku. (Kafin kayi, karanta: Shin Zai yuwu a sami Fiber da yawa a cikin Abincinku?)

Hakanan yana iya zama kyakkyawan ra'ayi don ci gaba da ƙoshin tushen chicory azaman abin tafiya don rage maƙarƙashiya. Kawai ƙara teaspoon 1/2-1 zuwa smoothie na safe azaman hanyar halitta don samun sauƙi.

A matsayin kyakkyawan yatsin yatsa, "fiber daga inulin ko tushen chicory kada ya wuce gram 10 a kowace rana, saboda yawancin fiber ɗaya zai iya canza ma'aunin hanji kuma ya haifar da rashin jin daɗi," in ji Hertz, wanda ya jaddada cewa fiber daga dukkan abinci shine har yanzu yana da kyau fiye da hakan daga samfuran da aka sarrafa.

• ByJessica Cording, MS, RD, CDN
• ByJessica Cording, MS, RD, CDN

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