Idan ya zo ga abin da muke ci, ana yawan amfani da fiber a cikin abinci. Shi ya sa da yawa daga cikinmu ke ƙoƙarin ƙara ƙarin fiber a cikin abincinmu, wanda ke haifar da sha'awar tushen chicory mai yawan fiber. Ɗaya daga cikin shahararrun samfurori tare da wannan abincin shine kofi na chicory.
Chicory wani tsire-tsire ne mai launin shuɗi-flowered wanda shine memba na dangin Dandelion tare da ganyayyaki masu cin ganyayyaki da tushensa, na ƙarshe ana amfani dashi don dalilai na dafuwa, gami da gasa da ƙasa don shayarwa.
Chicory tushen amfanin
A cikin abinci mai gina jiki, tushen ya fi sananne saboda an ɗora shi tare da rukuni na musamman na fibers da aka sani da fructans. Musamman, chicory ya ƙunshi babban matakan fructan da ake kira inulin, fiber mai narkewa mara narkewa. Ɗaya daga cikin fa'idodin inulin shine cewa ana la'akari da shi a prebiotic, wanda ke nufin yana iya haɓaka haɓakar ƙwayoyin cuta masu amfani (wanda ake kira probiotics) a cikin hanji. Wannan yana da mahimmanci, tunda a mafi lafiyar hanji Yana da alaƙa da komai daga haɓaka rigakafi, aikin kwakwalwa, lafiyar narkewa, har ma da tsarin jiki.
Wani fa'idar gabatar da ƙarin inulin a cikin abincin ku shine yuwuwar da yake da ita rage illa ga matakan LDL cholesterol, wanda ya sa ya nuna abokantaka. Wani bincike da aka yi a mujallar Gut ya nuna cewa canjin yanayin ƙwayoyin ƙwayoyin cuta a cikin hanjinmu na iya haifar da amfani da inulin. stools sun fi laushi Ga masu fama da matsalar motsin hanji.
Wasu bayanai sun nuna cewa ƙarar inulin na iya taimakawa inganta aikin. sarrafa sukarin jini. Duk da haka, wannan yana iya faruwa a cikin mutanen da ke da yanayin kula da ciwon sukari na jini, ciki har da nau'in ciwon sukari na 2. Saboda haka, abincin da ke da yawa a cikin fiber, mai yawa a cikin kayan lambu irin su kayan lambu, 'ya'yan itatuwa, legumes, dukan hatsi, kwayoyi, kuma tsaba za su iya ba da fa'idodin microbiological iri ɗaya kamar fiber tushen tushen chicory. Sauran tushen asalin inulin sun haɗa da artichokes, bishiyar asparagus, albasa, tafarnuwa, da leek.
Kamar sauran tushen ci, chicory ya ƙunshi nau'ikan ma'adanai masu mahimmanci waɗanda suka haɗa da potassium, bitamin C, bitamin B6 da manganese (abinci mai gina jiki da ke cikin metabolism, rigakafi da samuwar kashi). Amma yana da wuya cewa za ku ci isasshen radichio a kowace rana don samun adadi mai yawa na waɗannan abubuwan gina jiki.
Tare da girmamawa ga Calcio yana da amfani ga kasusuwa, bincike ya nuna cewa fiber daga tushen (kimanin 8 grams kowace rana) yana inganta yawan sha. Fiber yana sa hanjin ya zama acidic, wanda ke ƙara yawan sararin samaniya wanda zai iya sha na gina jiki kamar calcium.
Menene kofi na chicory?
Chicory shine tsire-tsire na fure a cikin dangin Dandelion. Yana da siffa mai wuya, mai gashi, furanni masu launin shuɗi, da ganye waɗanda aka fi amfani da su a cikin salati. Ana yin kofi na chicory ta hanyar gasa, niƙa, da shayar da tushen tsiron chicory. Ya ɗanɗana kama da kofi, tare da ɗanɗano wanda galibi ana kwatanta shi da ɗan ƙasa da na ƙusa.
Ana amfani da ita ita kaɗai ko a haɗe shi da kofi don ƙara ɗanɗanonsa. Kodayake tarihin kofi na chicory ba cikakke ba ne, an yi imani da cewa ya samo asali ne a karni na XNUMX a Faransa a lokacin karancin kofi. Neman madadin ko don tsawaita wake kofi, mutane sun fara hada tushen chicory a cikin kofi don samun gyaran kofi.
Shekaru daga baya, a lokacin yakin basasa, ya kuma zama sananne a New Orleans lokacin da birnin ya fuskanci karancin kofi bayan da sojojin ruwa na Tarayyar Turai suka yanke daya daga cikin tashar jiragen ruwa. A yau, ana iya samun kofi na chicory a sassa da yawa na duniya kuma ana amfani da shi azaman madadin maganin kafeyin zuwa kofi na yau da kullum.
Valuesimar abinci mai gina jiki
Tushen Chicory shine babban sashi a cikin wannan kofi. Don yin shi, ana niƙa ɗanyen tushen chicory, an gasa shi, an sanya shi cikin kofi. Kodayake adadin ya bambanta, ana ba da shawarar amfani da kusan cokali 2 (gram 11) na tushen tushen chicory a kowace kofi 1 (237 ml) na ruwa.
Tushen chicory guda ɗaya (gram 60) ya ƙunshi abubuwan gina jiki masu zuwa:
- Makamashi: 43 adadin kuzari
- Protein: gram 0,8
- Carbohydrates: 10,5 g
- Kitse: gram 0,1
- Fiber: 1 gram
- Vitamin B6: 9% na ƙimar yau da kullun
- Manganese: 6%
- Folate: 4%
- Potassium: 4%
- Vitamin C: 3%
- Phosphorus: 3%
Tushen Chicory shine kyakkyawan tushen inulin, nau'in fiber na prebiotic wanda zai iya tallafawa asarar nauyi da inganta lafiyar gut. Hakanan yana dauke da wasu manganese da bitamin B6, sinadarai guda biyu masu alaƙa da lafiyar kwakwalwa. Yi la'akari da cewa adadin waɗannan abubuwan gina jiki a cikin kofi na chicory ba su da yawa, saboda kawai ƙananan tushen chicory ne kawai aka saka a cikin abin sha.
Amfanin
Kofi na Chicory yana da tasirin lafiya da yawa fiye da haɓaka kuzari.
Yana inganta lafiyar narkewa
Tushen chicory shine tushen fiber mai kyau, wanda zai iya inganta fannoni daban-daban na lafiyar narkewa. Alal misali, yana iya tallafawa lafiyar ƙwayar ƙwayar ƙwayar hanjin ku, wanda aka yi imanin yana da alaƙa da lafiya da cuta. Wannan shi ne saboda tushen chicory ya ƙunshi fiber inulin, nau'in prebiotic wanda yana inganta haɓakar ƙwayoyin cuta masu amfani cikin hanji.
Yawancin karatu sun nuna cewa ƙarar inulin zai iya ƙara yawan nau'ikan ƙwayoyin cuta masu lafiya a cikin hanji. Nazarin kuma ya nuna cewa chicory na iya inganta aikin hanji da rage maƙarƙashiya.
Yana rage sukarin jini
Tushen Chicory ya ƙunshi inulin, nau'in fiber da aka nuna don taimakawa wajen sarrafa matakan sukari na jini a cikin nazarin ɗan adam da na dabba. Kodayake bincike kan tasirin chicory inulin akan sukarin jini yana da iyaka, wasu bincike da yawa sun nuna cewa yana iya amfanar sukarin jini da juriya na insulin.
Insulin shine hormone wanda ke jigilar sukari daga jini zuwa tsokoki da kyallen takarda, inda za'a iya amfani dashi don man fetur. Juriya na insulin yana faruwa tare da tsawan lokaci na haɓaka matakan insulin wanda zai iya rage tasirin insulin kuma yana haifar da matakan sukari na jini.
Yawancin karatu har zuwa yau sun mayar da hankali kan inulin maimakon chicory. Ana buƙatar ƙarin bincike don sanin yadda kofi na chicory, musamman, zai iya rinjayar sukarin jini da matakan insulin.
Rage kumburi
Kodayake kumburi shine amsawar al'ada na tsarin rigakafi, ana tsammanin kumburi na yau da kullun zai ba da gudummawa ga cututtuka irin su cututtukan zuciya, nau'in ciwon sukari na 2, da ciwon daji.
Abin sha'awa, wasu binciken dabba sun gano cewa tushen chicory na iya mallakar kayan kariya masu kumburi. Duk da haka, yawancin bincike na yanzu akan wannan batu yana iyakance ga nazarin dabbobi. Ana buƙatar ƙarin karatu don sanin yadda tushen chicory zai iya shafar kumburi a cikin mutane.
ba ya ƙunshi maganin kafeyin
Kofi na Chicory na iya zama hanya mai kyau don yanke baya akan maganin kafeyin. Ana yin kofi na yau da kullun daga wake na kofi wanda aka gasa, niƙa, da shayarwa. Kofin kofi na yau da kullun ya ƙunshi kusan 92mg na maganin kafeyin, kodayake wannan adadin ya bambanta dangane da abubuwan irin su nau'in wake da ake amfani da su, girman hidima, da nau'in gasa kofi.
An danganta shan maganin kafeyin mai yawa tare da illa kamar tashin zuciya, damuwa, saurin bugun zuciya, rashin natsuwa, da rashin barci. Tushen Chicory ba shi da maganin kafeyin a zahiri, yana mai da shi kyakkyawan madadin kofi idan kuna son yanke kan maganin kafeyin.
Wasu mutane suna ƙara tushen chicory zuwa ruwan zafi don cikakken abin sha ba tare da maganin kafeyin ba, yayin da wasu ke haɗa shi da ƙaramin kofi na yau da kullun don ƙarancin caffeinated abin sha.
Yadda za a sha kofi na chicory?
Haka ne, za ku iya dafawa ku ci tushen chicory gabaɗaya kamar sauran kayan lambu masu tushe, amma samunsa yana da iyaka kuma ba wani abu bane da yawancin mutane ke gasa kamar karas da beets. Madadin haka, ana yawan amfani da chicory a cikin nau'in abin sha ko kuma azaman tushen fiber na chicory da aka ƙara a cikin kayan abinci.
Ana yin kofi na chicory daga tushen chicory wanda ya kasance busasshen, gasasshe da ƙasa, don haka yana shirye don shirya. Nau'o'in "kofi" da shayi na ganye, irin su Teeccino, waɗanda aka haɗa su da tushen chicory maimakon ƙasa kofi wake, na iya zama madadin dandano mai kyau ga kofi ga waɗanda ke neman guje wa maganin kafeyin. Sauran sinadaran da ke cikin wadannan giya na iya haɗawa da carob da sha'ir.
Wani zaɓi shine don amfani da samfuran da ke haɗa chicory tare da ƙaramin adadin kofi zuwa rage adadin maganin kafeyin Menene yake cinyewa idan wannan shine burin ku? Ka tuna cewa kofi na chicory gabaɗaya baya ƙunshi fiber inulin da yawa, kamar yadda filaye ke fitar da abin sha. Don samun cikakkiyar fa'idar prebiotic, kuna buƙatar cinye tushen kanta ko fiber a keɓe. Kuma tun da waɗannan abubuwan sha sun ƙunshi kadan ko babu maganin kafeyin, kada ku yi tsammanin abin sha na kofi na chicory don cajin ayyukanku.
Standalone chicory foda, tare da itace mai ɗanɗano da ɗanɗano mai ɗanɗano, ana iya ƙarawa zuwa miya, biredi, sandunan makamashi na gida, cakulan puddings, shakes, da abubuwan sha masu zafi kamar kofi, shayi, da cakulan zafi, don ƙara fiber. Foda ya fi narkewa a cikin ruwa fiye da kofi, wanda ke nufin dole ne ku yi amfani da ƙasa da yawa lokacin da ake yin shi kai tsaye a matsayin madadin kofi.
Recipe don kofi na chicory
- Fara da 1/2 teaspoon na radichio ga kowane kofin ruwan zafi kuma daidaita bisa ga dandano.
- Don yin cakuda kofi na chicory, yi amfani da kimanin 2/3 kofi na kofi da 1/3 chicory.
Yaushe za a rage yawan amfani da chicory?
Kamar yadda fiber mai narkewa, inulin kumburi a ciki lokacin cinyewa. Ko da yake wannan na iya taimakawa wajen sarrafa yunwa kuma, bi da bi, zai iya taimakawa ƙoƙarin asarar nauyi, yana iya haifar da Matsalolin ciki, ciki har da ciwon ciki, kumburin ciki, da iskar gas a cikin mutanen da ba su saba da cin inulin ko yawan fiber ba.
Cin ƙananan kuɗi (ba fiye da gram 5 a rana ba) kuma sannu a hankali yana ƙaruwa daga can shine hanya mafi kyau don gina haƙuri da lalata ɓarna na narkewa. Wannan na iya nufin cin rabin rabin makamashin makamashi wanda ya ƙunshi babban adadin chicory fiber. Wasu mutane kamar sun fi jin daɗin inulin fiye da wasu kuma suna iya buƙatar yanke baya. Koyaushe tabbatar da shan ruwa mai yawa lokacin cinye fiber chicory, ko fiye da fiber gabaɗaya, don taimakawa tare da narkewa.
Wani lokaci bayyananne lokacin da ba kwa son wuce gona da iri tare da fiber daga abinci kamar radichio shine kafin zuwa horo. Ɗauki sandar makamashi tare da gram 10 na inulin da aka ƙara kafin ka karya gumi, kuma za ka iya samun mafi munin motsa jiki.
da mutane masu rashin lafiyar ragweed ko pollen ya kamata la'akari da guje wa chicory, kamar yadda nasa ne daya iyali na shuke-shuke. da mutanen da rashin damuwa na hanji (IBS) na iya zama mafi kusantar samun sakamako masu illa na gastrointestinal yayin cin yawancin tushen fiber na chicory a lokaci guda.