Zvaunoda Kuziva Nezve Chicory Root

Zvemukati

• Kutanga kubva, chii chicory mudzi?
• Ndezvipi zvinobatsira zve chicory root?
• Pane here kumwe kuderera kune chicory midzi?
• Saka, izano rakanaka here kushandisa chicory mudzi?
• Ongororo ye

Famba uchidzika nemukoto wezviyo pasupermarket uye zvingangove kuti uchasangana nechicory root sechinhu chinogadzirwa pazvigadzirwa zvinozvirumbidza nepamusoro faibha kuverenga kana prebiotic mabhenefiti. Asi chii icho, chaizvo, uye zvakakunakira iwe? Hezvino zvaunofanira kuziva.

Kutanga kubva, chii chicory mudzi?

Native kuNorth Africa, Western Asia, uye Europe, chicory (Cichorium intybus) inhengo yemhuri yedandelion uye yakarimwa kwemazana emakore nekuda kwemashizha nemidzi yayo inodyiwa. Iyo inowirirana chaizvo neiyo endive uye mashizha ayo, ayo anotaridzika zvakanyanya kunge dandelion mashizha, ane akafanana akafanana anovavira kuravira uye anogona kudyiwa mbishi kana kubikwa (sezvaungaita imwe inovava ine mashizha ane mashizha). Midzi, kune rumwe rutivi, inowanzo gadziridzwa kuita hupfu hunoshandiswa kuwedzera magadzirirwo, faibha, uye kutapira kuzvikafu (zvakaita sezviyo, mapuroteni / mabara egranola, kana chero chinhu chinogadzirwa chakanzi "high-fiber"). Nekuda kwekuravira kwayo kusinga nzwisisike uye yakaderera-koriori hunhu, inowanzo shandiswa senge imwe nzira yeshuga kana inotapira mukati, iti, "zvine hutano" echando mafuta uye zvinhu zvakabikwa futi.

Chicory midzi inogona zvakare kugayiwa, kukangwa, uye kubikwa kuita chinwiwa chakafanana nekofi, dzimwe nguva inonzi "New Orleans-style" kofi. Iyo haina chaizvo ine caffeine asi yakashandiswa se "kofi extender" kana kutsiva nguva apo kofi yaive shoma. Nhasi, zvakadaro, inowanzo shandiswa seimwe nzira yekofi kune vanhu vanoda kuravira kwakafanana uye vasingade kunwa decaf. Kuridza nzira yako? Unogona kuita DIY zviri nyore sezvaungaita neanogara ari ole 'kugaya kofi asi nevhu chicory midzi (iyo yaunogona kutenga mubhabhu kana bhegi rakafanana nekofi) ingave wega kana yakasanganiswa neyakajairwa pasi bhinzi. (Yakabatana: 11 Kofi Stats Iwe Yausina Kuziva)

Ndezvipi zvinobatsira zve chicory root?

Sezvambotaurwa, chicory yakakwira mufibre, iyo (pazvinhu zvayo zvakakosha) inobatsira chikafu kupfuura nemukati mesystem yako, kunonoka kugaya uye kudyiwa kwechikafu. Zvakaguma nei? Kuyerera kwakasimba kwesimba uye kunzwa kwekuguta, izvo zvinogona kukudzivirira kubva pakudya zvakanyanya uye, zvakare, rubatsiro nekurema kwekutonga. (Ona: Aya Mabhenefiti eFibre Anouita Iyo Inonyanya Kukosha Nutrient Mune Rako Chikafu)

Imwe mbishi chicory mudzi (inenge 60g) ine inenge 1g yefiber, maererano neUnited States Department of Agriculture (USDA). Kana yakagochwa uye yakagochwa kuita upfu, zvisinei, inopa yakadzika sosi ye soluble fiber iyo iri nyore kuwedzera kune zvimwe zvinhu. Fibha inogadziriswa inowana zita rayo kubva pakuti inosungunuka mumvura uye inogadzira chinhu chakafanana nejel kana chasangana nemvura uye nezvimwe zvinwiwa. Ndo izvo zvinoita iyi mhando ye fiber kuzadza -inotora nzvimbo yemuviri mudumbu rako mukuwedzera pakubatsira fomu stool painofamba kuburikidza neGI turakiti. Izvi zvinogona kubatsira kudzimbira kuzvimbirwa uye kubatsira kutsigira kugara uchidya. (Tisingataure, fiber inogonawo kuderedza njodzi yako yekenza yemazamu.)

Inulin imhando ye prebiotic fiber inogadzira 68 muzana yechicory mudzi, maererano netsvagiridzo yakabudiswa muIyo Scientific World Journal. Ndosaka, kana chicory midzi ichishandiswa sechinhu chinowedzera, zvinogona zvakare kunzi inulin. Vagadziri vanobvisa iyi fiber kubva mumuti kuti vabatsire kuputira iyo fiber yezvinhu kana kutapira zvigadzirwa zvekudya uye zvinowedzera. Inulin inowanikwawo kutengwa sewedzero kana poda yaunogona kumwaya mukati, toti, zvakabikwa zvinonaka kana smoothies.

Nekuti inulin is prebiotic faibha, inogona kuve nezvimwe zvekugaya, anodaro Keri Gans, RDN, munyori weChidiki Chinja Chikafu uye Shape Advisory Board nhengo. "Prebiotics chikafu cheprobiotics, iyo mabhakitiriya ane utano anowanikwa mumatumbo edu. Tsvakurudzo yakawana hukama hwakanaka pakati peprobiotics uye hutano hwedu hwose hwekudya." Nekupa huni kumabhakitiriya anobatsira eprobiotic mudumbu, inulin inobatsira kuchengetedza hutachiona hwakanaka. (Yakabatana: 7 Nzira dzeBolster Yakanaka Gut Bhakitiriya, Kunze Kudya Yogati)

Tsvagiridzo muvanhu nemhuka inoratidzawo kuti inulin inogona kubatsira mukusimudzira yakagadzikana mazinga ehuga uye kuvandudza insulin kuramba, kunyanya kune vanhu vane chirwere cheshuga. Izvi zvinogona kunge zvichikonzerwa nekuti inulin inobatsira kusimbisa kukura kwehutano hutachiona mabhakitiriya, ayo anoita basa munzira iyo muviri unogadzira makabhohaidhiretsi, chinhu chakakosha mune chirwere cheshuga. Mamiriro ematumbo ako anewo kukanganisa kune dzimwe nzvimbo dzakawanda dzehutano hwako (semufaro wako uye hutano hwepfungwa hwakazara.)

Pane here kumwe kuderera kune chicory midzi?

Kunyangwe ichikwanisa kusimudzira dumbu rinofara (yeuka: prebiotic fiber), inulin inogona kuita zvakapesana uye nekuparadza ura, kunyanya kune avo vane chirwere chinokanganisa ura (IBS), gut matambudziko, uye / kana kunzwira FODMAP . Inulin rudzi rwefibre inozivikanwa sefructan, kapfupi-cheni carbohydrate kana FODMAP iyo inonyanya kuomera muviri wako kugaya. Zvichienderana nekushivirira kwako, inulin (uye chicory mudzi, sezvo ine inulin) inogona kukonzera kuwedzera gassiness, kuputika, kurwadziwa, uye manyoka. Kana iwe uchiziva iwe usingashiviriri maFODMAPs zvakanyanya kana uine dumbu rakaomarara, ita shuwa yekutarisa mavara einulin uye chicory midzi uye chengetedza yakajeka yezvigadzirwa zvine izvo. (Haugone kurega kucheka chizi? Hei, zvinoitika. Hezvino zviri kutaurwa nevako farts nezve hutano hwako.)

Zvakare, nekuti chicory midzi yakakwira mu fiber, iwe unofanirwa kuisuma zvishoma nezvishoma mune yako maitiro. Paunosimudza fiber yako yekudya nekukurumidza, unogona kunzwa gasi, kuputika, kana kurwadziwa mudumbu. Tanga nehuwandu hwechicory mudzi uye uwedzere pamusoro pekufamba kwemazuva mashomanana kana mavhiki, zvichienderana nemanzwiro aunoita. Kunwa mvura yakawedzerwa uye kuramba uine hydrated zuva rose kuchabatsirawo kuchengetedza zvinhu zvichifamba neGI turakiti uye kudzivirira kusagadzikana kunogona kuitika.

Chimwe chisina kunaka: Tsvagiridzo inoratidza kuti chicory inogona kukonzeresa kusawirirana kune avo vane allergic kune ragweed kana birch pollen. Inzwi rakajairika? Ipapo ndokumbirawo udzivise chicory midzi uye inulin.

Chekupedzisira, kunyangwe zvingaite sezviri pachena, zvichiri kukosha kucherechedza: Kana iwe ukashandisa chicory sechinotsiva kofi yenguva dzose, usashamiswe kana iwe ukawana kabhaini kubvisa, kunyanya pakutanga. (Psst ... heano maitiro akasiya mukadzi mumwe zvine caffeine ndokuzova munhu wemangwanani.)

Saka, izano rakanaka here kushandisa chicory mudzi?

Mhinduro pfupi: Zvinoenderana. Kudya chicory mudzi uye zvimwe zvekudya zvine inulin-zvakapfuma zvinogona kukubatsira kusangana nezvinodiwa zvefiber. Asi (!) Icho hachisi mwenje wegirini wekuchengeta pane hupenyu hwese hwezvinhu.

Inulin inowanzozivikanwa seKakachengeteka (GRAS) neU.S.Food uye Drug Administration (FDA), zvichireva kuti yakachengeteka kudya, asi mamiriro ezvinhu anokosha. Chikafu chisina kudya chakapombwa chizere nefiber yakawedzerwa hazvingoite hutano. Kana zvasvika kune zvigadzirwa zvine inulin zvakaita semaprotein bars, funga nezvekuti nei inulin yawedzerwa uye kuti ingave ichikuitira chinangwai. Kana izere neshuga, mafuta asina hutano, kana zvimwe zvakawanda zvekuwedzera kana zvigadzirwa zvausingakwanise kutaura, tora nhanho kumashure. Iwe haufanire kunge uine degree raTenzi mune chikafu sainzi kuti unzwisise zviri mune yako protein bar.

"Ini ndinofunga kuti pane nzvimbo yeinulin muzvigadzirwa zvakaputirwa, asi hazvifanirwe kunzi zvinokuvadza nekuti ine zvimwe zvakanaka," anodaro Michal Hertz, M.A., RD, C.D.N. "Zvisinei, ndingapokana kuti kuwedzera michero nemiriwo mitsva senzira yekuwana fiber mukudya kwako zvingave zvinobatsira."

Izvo zvakati, panogona kuve nenguva apo kudya chicory midzi inzira yakanaka yekukwiridzira yako fiber yekudya kana kunyorera akakosha prebiotic. Semuenzaniso, kana uri parwendo, unogona kunge usingawani zvigadzirwa zvitsva kana kuti hauchisiri mugariro wako - zvese izvi zvinogona kukanda kugaya kwako. Muchiitiko ichocho, chinowedzerwa seZvino Chikafu 'Probiotic Kudzivirira Veg Capsule (Tenga Iiri, $ 16, amazon.com) nekuwedzera chicory midzi fiber inogona kukubatsira kusangana nemazuva ese anokurudzirwa kudya kwe25-35g yefiber pazuva uye chengetedza system yako-kuenda. (Usati waita, verenga: Zvinoita Here Kuva NeFibha Yakawandisa Mune Zvokudya Zvako?)

Iyo inogona zvakare kuve iri zano rakanaka rekuchengeta chicory midzi poda sekuenda-kune kwekudzora kupatira. Ingo wedzera 1/2-1 teaspoon kune yako yemangwanani smoothie senzira yechisikigo yekuwana zororo.

Semutemo wakanaka wechigunwe, "faibha kubva muinulin kana midzi yechicory haifanire kudarika magiramu gumi pazuva, sezvo yakawandisa fiber imwechete inogona kuchinja ura uye kugadzira kusagadzikana," anodaro Hertz, uyo anosimbisa kuti fiber kubva muzvikafu zvese zvichiri nani pane izvo kubva kune zvakawanda zvakagadziriswa zvigadzirwa.

• NaJessica Cording, MS, RD, CDN
• NaJessica Cording, MS, RD, CDN

Ongororo ye