Kana zvasvika kune zvatinodya, fiber inowanzo shandiswa zvishoma mukudya. Ndicho chikonzero vazhinji vedu tichiedza kuwedzera fiber pakudya kwedu, zvichiita kuti tifarire zvakanyanya mu-high-fiber chicory root. Chimwe chezvigadzirwa zvinonyanya kufarirwa nechikafu ichi chicory coffee.
Chicory rudzi rwepepuru-ruvara rweperennial chirimwa icho inhengo yemhuri yedandelion ine mashizha anodyiwa nemidzi, iyo yekupedzisira ichinyanya kushandiswa kuita zvekubika, zvinosanganisira kugocha uye pasi pekubika.
Chicory midzi inobatsira
Nekudya kunovaka muviri, mudzi wacho unonyanya kuzivikanwa nekutakurwa neboka rakakosha remafibhi rinozivikanwa se fructans. Kunyanya, chicory ine yakasarudzika yakakwira mazinga efructan inonzi inulin, ine indigestible soluble fiber. Imwe yemabhenefiti einulin ndeyekuti inoonekwa sea prebiotic, zvinoreva kuti inogona kukurudzira kukura kwebhakitiriya inobatsira (inonzi probiotics) mumatumbo. Izvi zvakakosha, sezvo a hutano huri nani hwematumbo Izvo zvakabatana kune zvese kubva pakuwedzera kusadzivirirwa, kushanda kwehuropi, hutano hwekugaya, uye kunyange kuumbwa kwemuviri.
Imwe bhenefiti yekuunza imwe inulin mukudya kwako kugona kwainofanirwa kuita kuderedza mazinga anokuvadza eLDL cholesterol, izvo zvinoita kuti ive chiratidzo chehushamwari. Chidzidzo mujenari Gut chinoratidza kuti shanduko mukuumbwa kwebhakitiriya mumatumbo edu inokonzerwa nekushandisa inulin inogona kubatsira. zvituru zvakapfava Kune vane dambudziko rekubuda ura.
Imwe data inoratidza kuti inulin yekuwedzera inogona kubatsirawo kuvandudza mashandiro. kudzora shuga yeropa. Zvisinei, izvi zvinowanzoitika kune vanhu vane mamiriro ezvinhu aripo ekudzora shuga, kusanganisira chirwere cheshuga 2. Nokudaro, kudya kunowanzova ne fiber yakawanda, yakawanda muzvokudya zvemiti zvakadai semiriwo, michero, nyemba, zviyo, nuts, uye mhodzi dzinogona kupa zvakafanana microbiological mabhenefiti sechicory midzi fiber. Zvimwe zviwanikwa zveinulin zvinosanganisira artichokes, asparagus, hanyanisi, garlic, uye leeks.
Kufanana nemimwe midzi inodyiwa, chicory ine zvakasiyana siyana zvakakosha micronutrients kusanganisira potassium, vhitamini C, vhitamini B6 uye manganese (chikafu chinobatanidzwa mumetabolism, kudzivirirwa uye kuumbwa kwemapfupa). Asi hazvigoneki kuti iwe uchadya radicchio yakakwana pane chero zuva rakapihwa kuti uwane huwandu hwakakosha hwezvikafu izvi.
Nekuremekedza calcio inobatsira mapfupa, tsvakurudzo inoratidza kuti fiber kubva pamudzi (inenge 8 gramu zuva rega rega) inovandudza kunwisa. Fiber inoita kuti colon iwedzere acidic, iyo inowedzera nzvimbo yepamusoro iyo inogona kutora chikafu senge calcium.
Chii chinonzi chicory coffee?
Chicory chirimwa chinotumbuka mumhuri yedandelion. Iyo inoratidzirwa neyakaoma, ine mvere dzinde, chiedza chepepuru maruva, uye mashizha anowanzoshandiswa mumasaladhi. Kofi yechicory inogadzirwa nekugocha, kukuya, uye kubika midzi yechirimwa chechicory. Inonaka zvakafanana nekofi, ine flavour inowanzotsanangurwa seine ivhu uye nutty.
Inoshandiswa yoga kana kusanganiswa nekofi kuti iwedzere kunaka kwayo. Kunyange zvazvo nhoroondo ye chicory coffee haina kunyatsojeka, zvinotendwa izvozvo yakatanga muzana remakore rechiXNUMX muFrance panguva yekushomeka kwekofi. Kutsvaga chinotsiva kana kurebesa bhinzi yekofi, vanhu vakatanga kusanganisa chicory mudzi mukofi yavo kuti vagadzirise kofi yavo.
Makore gare gare, panguva yeHondo Yenyika, yakave yakakurumbira muNew Orleans apo guta rakaona kushomeka kwekofi mushure mekunge Union mauto ekuvharira akagura imwe yemachiteshi ayo. Nhasi, chicory coffee inogona kuwanika munzvimbo dzakawanda dzepasi uye inowanzoshandiswa seimwe nzira isina caffeine kune imwe nguva kofi.
Maitiro ehutano
Chicory mudzi ndicho chinhu chikuru chekofi iyi. Kuigadzira, mbishi chicory mudzi unogayiwa, wogochwa uye woitwa kofi. Kunyangwe huwandu huchisiyana, zvinokurudzirwa kushandisa zvakatenderedza maspuni maviri (2 magiramu) evhu chicory mudzi pa11 kapu (1 ml) yemvura.
Imwe mbishi chicory mudzi (60 gramu) ine zvinotevera zvinovaka muviri:
- Simba: 43 macalorie
- Mapuroteni: 0,8 gramu
- Carbohydrates: 10,5 gramu
- Mafuta: 0,1 gramu
- Fiber: 1 gramu
- Vitamin B6: 9% yehuwandu hwezuva nezuva
- Manganese: 6%
- Nhamba: 4%
- Potassium: 4%
- Vitamin C: 3%
- Phosphorus: 3%
Chicory mudzi inzvimbo yakanaka ye inulin, rudzi rwe prebiotic fiber inogona kutsigira uremu uye kunatsiridza hutano hwematumbo. Iyo ine zvakare mamwe manganese uye vhitamini B6, maviri ekudya akabatana nehutano hwehuropi. Ziva kuti huwandu hweizvi zvinovaka muviri mukofi yechicory zvakaderera, sezvo zvishoma zvishoma zvechicory mudzi unopinzwa muchinwiwa.
Batsirwa
Kofi yeChicory ine hutano hwakanaka hunoita kunze kwekuwedzera simba.
Inovandudza hutano hwekudya
Chicory mudzi ndiyo yakanaka sosi yefiber, iyo inogona kuvandudza akasiyana siyana ehutano hwekugaya. Semuenzaniso, inogona kutsigira hutano hwegut microbiome yako, iyo inofungidzirwa kuti yakabatana zvakanyanya nehutano uye chirwere. Izvi zvinodaro nekuti chicory midzi ine inulin fiber, rudzi rwe prebiotic iyo inokurudzira kukura kwebhakitiriya inobatsira muura.
Tsvakurudzo dzinoverengeka dzakaratidza kuti inulin yekuwedzera inogona kuwedzera kuwanda kwemamwe marudzi ehutachiona ane hutano mukoloni. Zvidzidzo zvakare zvinoratidza kuti chicory inogona kuvandudza bowel basa uye kuderedza kuvimbiswa.
Inoderedza shuga yeropa
Chicory midzi ine inulin, rudzi rwefiber yakaratidzwa kubatsira kudzora mazinga eshuga yeropa muzvidzidzo zvevanhu nemhuka. Kunyange zvazvo tsvakurudzo pamusoro pemigumisiro ye chicory inulin pashuga yeropa ishoma, zvimwe zvidzidzo zvakawanda zvakaratidza kuti zvinogona kubatsira shuga yeropa uye insulin kuramba.
Insulin ihomoni inotakura shuga kubva muropa kuenda kumamhasuru uye matishu, uko inogona kushandiswa sehuni. Insulin kuramba inoitika nenguva yakareba yemazinga akakwira insulin anogona kuderedza kushanda kwe insulin uye kukonzera mazinga eshuga eropa.
Zvidzidzo zvizhinji kusvika parizvino zvakatarisa kune inulin kwete chicory. Kutsvakurudza kwakawanda kunodiwa kuti uone kuti kofi yechicory, kunyanya, inogona kukanganisa shuga yeropa uye insulini.
Kuderedza kuzvimba
Kunyangwe kuzvimba kuri mhinduro yakajairika ye immune system, kuzvimba kusingaperi kunofungidzirwa kuti kunobatsira kuzvirwere zvakaita sechirwere chemoyo, rudzi rwechipiri chirwere cheshuga, uye kenza.
Nekuvimbisa, zvimwe zvidzidzo zvemhuka zvakawana kuti chicory mudzi unogona kunge uine anti-kuzvimba zvinhu. Nekudaro, mazhinji ekutsvagisa kwazvino pamusoro penyaya iyi anongogumira kuzvidzidzo zvemhuka. Zvimwe zvidzidzo zvinodiwa kuona kuti chicory mudzi ungakanganisa sei kuzvimba muvanhu.
haina caffeine
Chicory kofi inogona kuva nzira yakanaka yekudzora caffeine. Kofi yenguva dzose inogadzirwa kubva kubhinzi yekofi inogochwa, ivhu, uye yakabikwa. Kapu yakajairwa yekofi ine yakatenderedza 92mg ye caffeine, kunyangwe huwandu uhu hunosiyana zvichienderana nezvinhu zvakaita serudzi rwebhinzi yekofi inoshandiswa, saizi yekushumira, uye rudzi rwekofi yakagochwa.
Kushandisa caffeine yakawanda kwave kwakabatanidzwa nemigumisiro yechirwere yakadai sekusvotwa, kuzvidya mwoyo, kukurumidza kurova kwemwoyo, kusagadzikana, uye kushaya hope. Chicory midzi haina zvakasikwa ine caffeine, zvichiita kuti ive yakanakisa yekutsiva kofi kana iwe uchida kuderedza yako caffeine kudya.
Vamwe vanhu vanowedzera chicory mudzi kumvura inopisa nokuda kwechinwiwa chisina caffeine zvachose, asi vamwe vanochivhenganisa nehuwandu hwekofi yenguva dzose kune chinwiwa chisina caffeine.
Nzira yekunwa chicory coffee?
Hongu, unogona kubika uye kudya chicory mudzi wose sezvaungaita mamwe midzi midzi, asi kuwanikwa kwayo kune zvishoma uye hachisi chinhu chinobikwa nevanhu vakawanda semakarotsi nemabheti. Pane kudaro, chicory inowanzodyiwa mufomu yekunwa kana sechicory root fiber inowedzerwa kune zvokudya zvakaputirwa.
Chicory kofi inogadzirwa kubva kune chicory midzi yave iri akaomeswa, akagochwa uye akakuyiwa, saka yakagadzirira kugadzirira. Mhando dze "kofi" uye miti yemiti, yakadai seTeeccino, iyo yakasanganiswa nevhu chicory mudzi panzvimbo yekofi yakagayiwa bhinzi, inogona kuva inonaka-inonaka kune imwe nzira yekofi kune avo vari kutsvaga kurega caffeine. Zvimwe zvinongedzo mune izvi bheri zvinogona kusanganisira carob nebhari.
Imwe sarudzo ndeye kushandisa mabhureki anosanganisa chicory nekadiki kakofi kuenda kuderedza kuwanda kwe caffeine Chii chinopedza kana icho chiri chinangwa chako? Ingoyeuka kuti chicory kofi kazhinji haina inulin fiber yakawanda, sezvo zvikonzero zvinobuda kunze kwekunwa kwapera. Kuti uwane iyo yakazara prebiotic bhenefiti, iwe unozofanirwa kudya mudzi pachawo kana iyo fiber uri wega. Uye sezvo zvinwiwa izvi zvine zvishoma kana zvisina caffeine, usatarisire chinwiwa chekofi chinopisa chicory kuti uwedzere kushanda kwako.
Standalone chicory powder, ine huni uye zvishoma nutty flavour, inogona kuwedzerwa soups, sosi, magetsi ekugadzira kumba, chocolate puddings, shakes, uye zvinwiwa zvinopisa zvakaita sekofi, tii, uye chokoreti inopisa., kuwedzera fiber. Iyo hupfu inonyungudika mumvura kupfuura kofi, zvinoreva kuti iwe unofanirwa kushandisa zvishoma kana uchiibika zvakananga seimwe nzira yekofi.
Recipe ye chicory coffee
- Tanga ne 1/2 teaspoon ye radicchio yekapu yega yega yemvura inopisa uye gadzirisa maererano nekuravira kwako.
- Kuti uite chicory coffee mix, shandisa nezve 2/3 pasi kofi uye 1/3 chicory.
Ndeipi nguva yekuderedza kushandiswa kwechicory?
Sezvo soluble fiber, inulin kuzvimba mudumbu kana yadyiwa. Kunyangwe izvi zvichigona kubatsira kudzora nzara uye, zvakare, zvinogona kubatsira mukuderedza uremu kuedza, zvinogona zvakare kutungamirira kune Matambudziko edumbu, kusanganisira kurwadziwa kwepamuviri, kuputika, uye gasi muvanhu vasina kujaira kudya inulin kana yakawanda fiber.
Kudya mari shoma (kwete kupfuura magiramu mashanu pazuva) uye zvishoma nezvishoma kuwedzera kubva ipapo ndiyo nzira yakanakisa yekuvaka kushivirira uye kukanganisa kugaya kudya. Izvi zvinogona kureva kudya hafu yesimba resimbi rine huwandu hwakawanda hwechicory fiber. Vamwe vanhu vanongoita sekunge vanonzwa zvakanyanya kune inulin kupfuura vamwe uye vangangoda kudzikisira. Nguva dzose iva nechokwadi chekunwa mvura yakawanda paunenge uchidya chicory fiber, kana yakawanda fiber kazhinji, kubatsira nekudya.
Nguva iri pachena yausingade kupfuudza nefiber kubva pakudya senge radicchio usati waenda kunodzidzisa. Tora bhaa ine magiramu gumi einulin yakawedzerwa usati wabuda ziya, uye iwe unogona kuve nekunyanyisa kwekushanda kwako.
ari vanhu vasingawirirani neragweed kana mukume inofanira kufunga kudzivisa chicory, sezvo iri yemhuri imwechete yemiti. uye vanhu vane isingakundiki matumbo chirwere (IBS) inogona kunge ichinyanya kusangana nemigumisiro yemudumbu kana uchidya yakawanda chicory root fiber panguva imwe chete.