5 Fa'idodin da ke Fitowa da Amfani da Fiber na Akidar Chicory

Wadatacce

• 1.An shirya shi tare da inulin zaren prebiotic
• 2. Zai iya taimakawa motsawar hanji
• 3. Zai iya inganta sarrafa suga
• 4. Zai iya tallafawa asarar nauyi
• 5. Sauƙi don ƙarawa cikin abincinku
• Sashi da yiwuwar sakamako masu illa
• Layin kasa

Mun haɗa da kayayyakin da muke tsammanin suna da amfani ga masu karatu. Idan ka siya ta hanyoyin yanar gizo a wannan shafin, zamu iya samun ƙaramin kwamiti. Ga tsarinmu.

Tushen Chicory ya fito ne daga tsire-tsire tare da furannin shuɗi masu haske waɗanda ke cikin dangin dandelion.

An yi aiki na ƙarni da yawa a girki da magungunan gargajiya, ana amfani da shi don yin madadin kofi, kamar yadda yake da irin ɗanɗano da launi.

Fiber daga wannan tushen ana nufin yana da fa'idodin kiwon lafiya da yawa kuma galibi ana cire shi don amfani azaman ƙari na abinci ko ƙari.

Anan akwai fa'idodi masu tasowa guda 5 da amfani da zaren tushen chicory.

1.An shirya shi tare da inulin zaren prebiotic

Fresh chicory root yana hade da kashi 68% inulin ta nauyi mai nauyi ().

Inulin wani nau'in zare ne da aka sani da fructan ko fructooligosaccharide, wani sinadarin carbohydrate wanda aka yi shi daga wani gajeren sarkar kwayoyin fructose wanda jikinka baya narkewa.

Yana aiki ne a matsayin prebiotic, ma'ana yana ciyar da ƙwayoyin cuta masu amfani a cikin hanjin ku. Waɗannan ƙwayoyin cuta masu taimako suna taka rawa wajen rage kumburi, yaƙi ƙwayoyin cuta masu cutarwa, da haɓaka haɓakar ma'adinai (,,,).

Don haka, tushen jijiya na chicory na iya inganta lafiyar ƙoshin lafiya ta hanyoyi da dama.

Tushen Chicory an haɗa shi da inulin, prebiotic wanda ke ƙarfafa ci gaban ƙwayoyin ƙwayoyin cuta.

2. Zai iya taimakawa motsawar hanji

Tunda inulin dake cikin chicory root fiber ya ratsa cikin jikinku ba tare da lalacewa ba kuma yana ciyar da ƙwayoyin ku, zai iya inganta narkewar lafiya.

Musamman, nazarin yana nuna cewa inulin na iya taimakawa maƙarƙashiya (, 7).

Nazarin mako 4 a cikin manya 44 tare da maƙarƙashiya ya gano cewa shan giram 12 na inulin chicory a kowace rana ya taimaka wa laushi mai laushi da haɓaka ƙwanjin motsi na hanji, idan aka kwatanta da shan placebo ().

A cikin binciken da aka yi a cikin mutane 16 da ke da karancin kumburi, shan kashi 10 na yau da kullum na inulin chicory inulin ya kara yawan hanji daga 4 zuwa 5 a mako, a matsakaita (7).

Ka tuna cewa yawancin karatun sun mai da hankali ne akan abubuwan inulin chicory, don haka ana buƙatar ƙarin bincike akan zaren sa azaman ƙari.

Saboda abubuwan da yake ciki na inulin, chicory root fiber na iya taimakawa sauƙaƙa maƙarƙashiya da ƙara yawan ɗimbin ɗaka.

3. Zai iya inganta sarrafa suga

Fiberarjin tushen jijiya na iya haɓaka sarrafa sukarin jini, musamman a cikin mutanen da ke da ciwon sukari.

Wannan na iya faruwa ne saboda inulin, wanda ke inganta ci gaban ƙwayoyin cuta masu amfani da ke cikin haɓakar carbohydrate - wanda ke ragargaza carbs cikin sugars - da ƙwarewa ga insulin, hormone da ke taimakawa ɗaukar suga daga cikin jini (,,).

Hakanan asalin fiber na chicory yana dauke da mahadi kamar chicoric da chlorogenic acid, waɗanda aka nuna don ƙara ƙwarewar tsoka ga insulin a cikin binciken karau (,).

Nazarin watanni 2 a cikin mata 49 da ke dauke da ciwon sukari na 2 ya gano cewa shan giram 10 na inulin a kowace rana ya haifar da raguwa sosai a cikin matakan sikarin jini da haemoglobin A1c, ma'aunin yawan sukarin jini, idan aka kwatanta da shan placebo ().

Hakanan, inulin da aka yi amfani da shi a cikin wannan binciken an san shi da inulin mai aiki sosai kuma galibi ana sanya shi a cikin burodin da aka toya da abin sha a matsayin madadin sukari. Yana da ɗan sinadarai daban-daban fiye da sauran nau'ikan inulin ().

Don haka, ana buƙatar ƙarin bincike kan ƙwayoyin tushen chicory musamman.

Inulin da sauran mahadi a cikin tushen chicory na iya taimakawa inganta kula da sukari a cikin jini, musamman a cikin mutanen da ke da ciwon sukari.

4. Zai iya tallafawa asarar nauyi

Wasu nazarin suna ba da shawarar cewa fiber na tushen chicory na iya daidaita yawan ci da rage yawan cin abincin kalori, mai yiwuwa ya haifar da asarar nauyi.

Nazarin makonni 12 a cikin manya 48 tare da nauyin da ya wuce kima ya ƙaddara cewa shan gram 21 kowace rana na oligofructose da aka samu daga chicory, wanda yayi kama da inulin, ya haifar da raguwa mai nauyi, kilo-2.2 (1-kg) a cikin nauyin jiki - yayin da kungiyar placebo ta sami nauyi ().

Wannan binciken ya kuma gano cewa oligofructose ya taimaka rage matakan ghrelin, hormone da ke motsa yunwa ().

Sauran bincike sun samar da irin wannan sakamakon amma galibi an gwada inulin ko oligofructose kari - ba chicory root fiber (,) ba.

Chicory root fiber na iya taimakawa asarar nauyi ta rage rage ci da kuma rage amfani da kalori, kodayake karin karatu ya zama dole.

5. Sauƙi don ƙarawa cikin abincinku

Chicory root fiber yana da sauƙin ƙarawa zuwa abincinku. A zahiri, ƙila za ku iya cinye shi ba tare da kun sani ba, kamar yadda wani lokacin ake amfani da shi azaman ƙari a cikin abinci mai kunshe.

Ya zama ruwan dare gama gari don ganin tushen chicory da ake sarrafa shi don inulin, wanda ake amfani da shi don ƙara yawan abun ciki na fiber ko kuma ayi amfani da shi azaman madadin sukari ko mai saboda ƙamshin sa da ƙamshi da ɗanɗano mai ɗanɗano, bi da bi ().

Wancan ya ce, ana iya amfani da shi a girkin gida kuma. Wasu kantuna na musamman da shagunan kayan masarufi suna ɗauke da tushen, wanda yawanci ana dafa shi ana ci a matsayin kayan lambu.

Abin da ya fi haka, idan kuna neman rage cin abincin kafeyin, za ku iya amfani da gasasshen da asa chicory tushen azaman maye gurbin kofi. Don yin wannan wadataccen abin sha, ƙara cokali 2 (gram 11) na tushen chicory na ƙasa don kowane kofi 1 (240 ml) na ruwa a cikin mai shayin kofi.

Aƙarshe, inulin daga tushen chicory za a iya cirewa kuma a sanya shi cikin kari wanda ake samunsa ta hanyar yanar gizo ko a shagunan kiwon lafiya.

Za'a iya dafa romin tushen chicory duka a ci shi azaman kayan lambu, yayin da ake yawan cakuda chicory da ruwa don yin abin sha kamar kofi. A matsayin tushen tushen inulin, haka nan za'a iya samunta a cikin abinci da kari.

Sashi da yiwuwar sakamako masu illa

An yi amfani da tushen Chicory tsawon ƙarni don dafuwa da dalilai na magani kuma ana ɗaukarsa amintacce ga mafi yawan mutane.

Koyaya, zarenta na iya haifar da iskar gas da kumburi idan aka ci shi fiye da kima.

Inulin da ake amfani da shi a cikin abinci mai kunshe ko kari a wasu lokuta ana canza shi ta hanyar sinadarai don ya zama mai daɗi. Idan inulin bai gyaru ba, yawanci ana kiransa "inulin inulin" (,).

Nazarin ya ba da shawarar cewa inulin na asali na iya zama mafi kyawu da haƙuri kuma yana haifar da karancin lokacin iskar gas da kumburin ciki fiye da sauran nau'ikan ().

Yayinda gram 10 na inulin a kowace rana shine daidaitaccen matakin karatun, wasu bincike suna ba da babban haƙuri ga duka asalin ƙasa da canza inulin (,).

Har yanzu, babu wani ingantaccen sashi na shawarar hukuma da aka kafa don chicory root fiber. Idan kana son ɗauka a matsayin kari, zai fi kyau ka tuntuɓi mai ba da lafiyar ka tukunna.

Mata masu juna biyu da masu shayarwa su ma su tuntuɓi ƙwararren masanin kiwon lafiya kafin su gwada chicory, saboda bincike game da amincinsa a cikin waɗannan al'ummomin yana da iyaka ().

Aƙarshe, mutanen da ke da larura ga ragweed ko bishiyar fure na birch ya kamata su guji chicory, saboda yana iya haifar da irin wannan halayen ().

Dukkanin, ƙasa, da ƙarin tushen chicory ana ɗaukarsu amintattu amma suna iya haifar da gas da kumburin ciki a cikin wasu mutane.

Layin kasa

Chicory root fiber an samo shi ne daga tsire-tsire wanda ke cikin dangin dandelion kuma an haɗa shi da inulin.

An danganta shi da ingantaccen kula da sukarin jini da lafiyar narkewar abinci, a tsakanin sauran fa'idodin kiwon lafiya.

Duk da yake tushen chicory gama gari ne a matsayin kari da karin abinci, ana iya amfani dashi azaman madadin kofi kuma.

Idan kuna sha'awar cin fa'idodin wannan zaren, gwada ƙoƙarin dafa tushen duka ku ci tare da abinci ko kuma dafa kofi na tushen chicory don abin sha mai zafi.