1. Chii chinonzi inulin?
Inulin is soluble dietary fiber, inova rudzi rwefructan.Iyo yakabatana ne oligofructose (FOS).Oligofructose ine shuga shoma shoma, nepo inulin yakareba;saka, inulin inovirisa zvishoma nezvishoma uye inoburitsa gasi zvishoma nezvishoma.Inulin inogadzira viscous pfuma kana yakanyungudika mumvura uye saka inowanzowedzerwa kune yogati kugadzirisa kuenderana.Inulin inotapira zvishoma, chikamu chimwe mugumi chinotapira se sucrose, asi haina macalorie.Inulin haina kugayiwa nemuviri pachawo, kana ichipinda mucolon inoshandiswa nemabhakitiriya edu ematumbu.Inulin ine sarudzo yakanaka, inongoshandiswa chete nemabhakitiriya akanaka, nekudaro ichiita imwe yeanonyanya kuzivikanwa prebiotics.
2. Ndezvipi zvinokonzerwa ne inulin?
Inulin ndeimwe yeanonyanya kutsvagirwa prebiotics, uye miyedzo yakawanda yevanhu yakaratidza kuti ine humwe hutano hwakanaka.Izvi zvinosanganisira: kuvandudza cholesterol yeropa, kuvandudza kuvimbiswa, kubatsira kuderedza uremu uye kukurudzira kutorwa kwemaminerari.
①Kuvandudza mafuta eropa
Munguva yekuviriswa kweinulin nehutachiona hwemukati, huwandu hukuru hwepfupi-chain mafuta acids inogadzirwa.Aya mapfupi-cheni fatty acids anogona kuvandudza chimiro chemuviri.
Kuongororwa kwakarongeka kunoratidza kuti inulin inogona kuderedza "low-density lipoprotein cholesterol" (LDL) kuvanhu vose, uye kune vanhu vane chirwere cheshuga chechipiri, inulin inogona kuwedzera chiyero chepamusoro-density lipoprotein cholesterol (HDL) uye inovabatsira kudzora ropa. shuga.
②Kuvandudza kuvimbiswa
Inulin inogona kukurudzira kukura kwebifidobacteria mudumbu remukati uye kuderedza chiyero cheiyo-inoda mabhakitiriya, zvichibatsira kuvandudza nharaunda yemudumbu.Inulin ine zvinhu zviri nani zvekuchengetedza mvura, iyo inobatsirawo mukuvandudza kuvimbiswa.Miedzo yakawanda yakarongeka yakaratidza kuti inulin inogona kubatsira kuvandudza kuvimbiswa muvana, vakuru uye vakwegura.Inulin inoderedza kuoma kwekufamba kwe bowel uye inoshanda mukuwedzera kuwanda uye kugara kwekufamba kwe bowel.
Zvisinei, pasinei nekukwanisa kwayo kuvandudza kuvimbiswa, inulin haina simba guru pakuputika kana kurwadziwa kwepamuviri.Muchokwadi, kubvongodza ndiyo yakajairika mhedzisiro yeinulin (yakawandisa kudya).
③Inobatsira kuderedza uremu
Sekudya fiber, inulin inogona kupa pfungwa yekuguta.Kusanganisira 8g yeinulin (ine oligofructose yakawedzerwa) mukuwedzera kwemazuva ese kwevana vakafutisa vanogona kunyatso kudzora gastric nzara yavo mahormone.Chido chavo chinogonawo kuderedzwa semugumisiro.Mukuwedzera, inulin inogona kuderedza mhinduro yekuputika mumuviri wevanhu vakafuta - kuderedza chiyero cheC-reactive protein uye tumor necrosis factor.
④Kurudzira kutorwa kwemicronutrients
Mamwe mafiber ekudya anogona kusimudzira kutorwa kwezvinhu zvinoteedzera, uye inulin imwe yacho.Inulin inogona kusimudzira kutorwa kwecalcium uye magnesium mumuviri.
4. Ndinofanira kutora inulin yakawanda sei?
Kuchengeteka kwe inulin kwakanaka.Kudya kwezuva nezuva kwe50g ye inulin kwakachengeteka kune vanhu vazhinji vane hutano.Kune vanhu vane hutano, 0.14g/kg yeinulin supplementation haigone kukonzera kukanganisa kwakashata.(Semuenzaniso, kana iwe uri 60kg, kuwedzera kwezuva nezuva kwe60 x 0.14g = 8.4g ye inulin) Kusununguka kwekudzivirira kunowanzoda chiyero chikuru che inulin, kazhinji 0.21-0.25 / kg.(Inokurudzirwa kuwedzera zvishoma nezvishoma muyero kusvika kuhuwandu hwakakodzera) Kune vanhu vane hanya kana IBS varwere, inulin supplementation inofanira kuitwa zvakanyatsonaka kudzivirira kuwedzera kwezviratidzo.Zano rakanaka nderekutanga ne 0.5g uye kaviri mazuva matatu ega ega kana zviratidzo zvakagadzikana.Kune varwere veIBS, muganho wepamusoro we5g we inulin wakakodzera.Kuenzaniswa ne inulin, oligogalactose inonyanya kukodzera varwere veBS.Kuwedzerwa kweinulin kune chikafu chakasimba kunobvumirwa zviri nani uye saka kuwedzera nekudya kuri nani.
5. Ndezvipi zvekudya zvine inulin?
Miti yakawanda muzvisikwa ine inulin, ine chicory, ginger, gariki, hanyanisi uye asparagus zviri pakati pezvakapfuma.Chicory mudzi ndiyo yakapfuma sosi ye inulin mune zvakasikwa.Chicory ine 35g-47g ye inulin pa100g yehuremu hwakaoma.
Ginger (Jerusalem artichoke), ine 16g-20g ye inulin pa100g yehuremu hwakaoma.Garlic yakapfumawo mu inulin, ine 9g-16g ye inulin pa100g.Hanyanisi inewo imwe nhamba ye inulin, 1g-7.5g pa100g.asparagus zvakare ine inulin, 2g-3g pa100g.kuwedzera, bhanana, burdock, leeks, shallots inewo imwe nhamba ye inulin.
Nguva yekutumira: Oct-07-2023
