1. Yintoni inulin?
I-Inulin yifiber yokutya enyibilikayo, eluhlobo lwefructan.Inxulumene ne-oligofructose (FOS).I-Oligofructose inomxokelelwane omfutshane weswekile, ngelixa i-inulin inde;ngoko ke, inulin ibila ngokucothayo kwaye ivelisa igesi ngokucothayo.I-Inulin ivelisa ipropati ye-viscous xa inyibilika emanzini kwaye ngoko isoloko ifakwe kwi-yogurt ukulungelelanisa ukuhambelana.I-Inulin iswiti kancinane, isinye kwishumi siswiti njenge-sucrose, kodwa ayinazo iikhalori.I-Inulin ayigaywanga ngumzimba ngokwawo, xa ingena kwikholoni isetyenziswa yintsholongwane yethu yamathumbu.I-Inulin inokukhetha okulungileyo, ngokusisiseko isetyenziswa kuphela ziibhaktheriya ezilungileyo, ngaloo ndlela iyenza ibe yenye yezona prebiotics ezaziwayo.
2. Ziziphi iziphumo ze-inulin?
I-Inulin yenye yezona prebiotics eziphandwe kakhulu, kwaye izilingo ezininzi zabantu zibonise ukuba zineziphumo ezinkulu zempilo.Ezi ziquka: ukuphucula i-cholesterol ephezulu yegazi, ukuphucula ukuqhina, ukunceda ukunciphisa umzimba kunye nokukhuthaza ukufunxwa kweeminerali.
①Ukuphucula amafutha egazi eliphezulu
Ngexesha lokuvutshelwa kwe-inulin ngamabhaktheriya emathunjini, inani elikhulu le-fatty chain fatty acids liveliswa.Ezi asidi ezimfutshane zinokuphucula imeko yemetabolism yomzimba.
Uphononongo olucwangcisiweyo lubonisa ukuba i-inulin inokunciphisa "i-low-density lipoprotein cholesterol" (LDL) kubo bonke abantu, kunye nabantu abanesifo sikashukela sohlobo lwe-2, i-inulin inokunyusa izinga le-high-density lipoprotein cholesterol (HDL) kwaye ibancede ukulawula igazi. iswekile.
②Ukuphucula ukuqhina
I-Inulin inokukhuthaza ukukhula kwe-bifidobacteria kwi-intestinal tract kunye nokunciphisa izinga lebhaktheriya ethanda i-bile, ngaloo ndlela inceda ekuphuculeni indawo ye-intestinal tract.I-Inulin ineempawu ezingcono zokugcina amanzi, eziluncedo ekuphuculeni ukuqunjelwa.Inani lezilingo ezilawulwa ngokungahleliwe zibonise ukuba i-inulin inokunceda ekuphuculeni ukuqunjelwa kubantwana, abantu abadala kunye nabantu abadala.I-Inulin inciphisa ubunzima bokuhamba kwamathumbu kwaye iyasebenza ekwandiseni ukuphindaphinda kunye nokuhamba rhoqo kweentshukumo zamathumbu.
Nangona kunjalo, nangona inamandla okuphucula ukuqunjelwa, i-inulin ayinayo impembelelo ebalulekileyo kwi-bloating okanye intlungu yesisu.Enyanisweni, ukuqunjelwa yeyona nto ixhaphakileyo ye-inulin (ukutya okugqithisileyo).
③Inceda ukunciphisa umzimba
Njengefiber yokutya, i-inulin inokubonelela ngemvakalelo yokuhlutha.Kubandakanya i-8g ye-inulin (ene-oligofructose eyongeziweyo) kwisongezelelo semihla ngemihla sabantwana abatyebe ngokugqithiseleyo banokulawula ngokufanelekileyo amanqanaba e-hormone yendlala yesisu.Umnqweno wabo wokutya unokuncitshiswa ngenxa yoko.Ukongeza, i-inulin inokunciphisa impendulo yokuvuvukala emzimbeni wabantu abatyebe kakhulu - ukunciphisa inqanaba leprotheyini ye-C-reactive kunye ne-tumor necrosis factor.
④Ukukhuthaza ukufunxwa kwe-micronutrients
Iifiber ezithile zokutya zinokukhuthaza ukufunxwa kwezinto ezilandelwayo, kwaye i-inulin yenye yazo.I-Inulin inokukhuthaza ngokufanelekileyo ukufunxwa kwe-calcium kunye ne-magnesium emzimbeni.
4. Ingakanani inulin ekufuneka ndiyithathe?
Ukhuseleko lwe-inulin lulungile.Ukutya kwansuku zonke kwe-50g ye-inulin kukhuselekile kubantu abaninzi abasempilweni.Kubantu abanempilo, i-0.14g / kg ye-inulin supplementation ayinakwenzeka ukuba ibangele ukusabela okubi.(Umzekelo, ukuba u-60kg, ukuxhaswa kwansuku zonke kwe-60 x 0.14g = 8.4g ye-inulin) Ukukhululeka kokutya ngokuqhelekileyo kufuna umthamo omkhulu we-inulin, ngokuqhelekileyo i-0.21-0.25 / kg.(Kuyacetyiswa ukuba unyuse kancinci kancinci umthamo ukuya kwisixa esifanelekileyo) Kubantu abanovelwano okanye izigulane ze-IBS, ukuxhaswa kwe-inulin kufuneka kwenziwe ngononophelo ukuze kuthintelwe ukonakala kweempawu.Isicwangciso esilungileyo siqala nge-0.5g kwaye siphindwe kabini zonke iintsuku ze-3 ukuba iimpawu zizinzile.Kwizigulane ze-IBS, umda ophezulu wokuthatha i-5g ye-inulin ifanelekile.Xa kuthelekiswa ne-inulin, i-oligogalactose ifaneleke ngakumbi kwizigulane ze-IBS.Ukongezwa kwe-inulin ekutyeni okuqinileyo kunyamezeleka ngcono kwaye kungoko ukongezwa ngokutya kungcono.
5. Kukuphi ukutya okuqulathe inulin?
Izityalo ezininzi kwindalo ziqulethe i-inulin, kunye ne-chicory, i-ginger, igalikhi, itswele kunye ne-asparagus phakathi kwezo zityebileyo.Ingcambu ye-Chicory ngowona mthombo ocebileyo we-inulin kwindalo.I-Chicory iqulethe i-35g-47g ye-inulin nge-100g yobunzima obomileyo.
I-Ginger (i-artichoke yaseJerusalem), iqulethe i-16g-20g ye-inulin nge-100g yobunzima obomileyo.Igalikhi nayo ityebile kwi-inulin, iqulethe i-9g-16g ye-inulin nge-100g.Itswele nalo linomlinganiselo othile we-inulin, 1g-7.5g nge-100g.i-asparagus nayo iqulethe inulin, i-2g-3g nge-100g.Ukongeza, ibhanana, i-burdock, i-leeks, i-shallots nayo iqulethe inani elithile le-inulin.
Ixesha lokuposa: Oct-07-2023
