Xa kuziwa kwinto esiyidlayo, i-fiber ihlala ingasetyenziswanga ekutyeni. Yiyo loo nto uninzi lwethu luzama ukongeza ifayibha kwisidlo sethu, okukhokelela kumdla omkhulu kwingcambu ye-chicory ephezulu. Enye yeemveliso ezithandwa kakhulu ngolu kutya yikofu ye-chicory.
I-Chicory sisityalo esihlala ixesha elide esineentyantyambo ezimfusa esililungu losapho lwedandelion elinamagqabi kunye neengcambu ezityiwayo, esi samva sisetyenziswa rhoqo ngeenjongo zokupheka, kubandakanya ukuqhotsa kunye nokugalelwa komhlaba ukwenza ibhiya.
Iinzuzo zengcambu yeChicory
Ngokwezondlo, ingcambu iyaziwa kakhulu ngokulayishwa kunye neqela elikhethekileyo lemicu eyaziwa ngokuba iifructans. Ngokukodwa, i-chicory iqulethe amanqanaba aphezulu kakhulu e-fructan ebizwa ngokuba yi-fructan inulin, ifayibha engagayekiyo. Enye yeenzuzo ze-inulin kukuba ithathwa njenge prebiotic, oku kuthetha ukuba inokukhuthaza ukukhula kweebhaktheriya ezincedo (ezibizwa ngokuba yiprobiotics) emathunjini. Oku kubalulekile, kuba a impilo engcono yamathumbu Idityaniswe kuyo yonke into ukusuka ekukhuliseni ukhuselo lomzimba, ukusebenza kwengqondo, impilo yokugaya ukutya, kunye nokwakheka komzimba.
Olunye uncedo lokwazisa i-inulin eninzi kwisidlo sakho kukuba sinakho ukunciphisa amanqanaba ayingozi ye-LDL cholesterol, nto leyo eyenza isalathisi friendly. Uphononongo kwijenali Gut lucebisa ukuba utshintsho ekubunjweni kweebhaktheriya emathunjini ethu okubangelwa ukusetyenziswa kwe-inulin kunokunceda. ilindle lithambile Kwabo banengxaki yokuphuma kwamathumbu.
Ezinye iinkcukacha zibonisa ukuba ukuxhaswa kwe-inulin kunokunceda ukuphucula ukusebenza. ukulawula iswekile yegazi. Nangona kunjalo, oku kunokwenzeka ukuba kwenzeke kubantu abaneemeko ezikhoyo zokulawula iswekile yegazi, kuquka uhlobo lwesifo sikashukela se-2. Ngoko ke, ukutya okuqhelekileyo kwi-fiber, kuninzi kwizityalo zokutya ezifana nemifuno, iziqhamo, i-legumes, i-grains epheleleyo, i-nuts, kwaye imbewu iya kubonelela ngezibonelelo ezifanayo ze-microbiological njenge-chicory root fiber. Eminye imithombo yendalo ye-inulin ibandakanya i-artichokes, i-asparagus, i-anyanisi, igalikhi, kunye neeliki.
Njengezinye iingcambu ezidliwayo, i-chicory iqulethe iindidi ze-micronutrients ezibalulekileyo kuquka i-potassium, i-vitamin C, i-vitamin B6 kunye ne-manganese (isondlo esibandakanyekayo kwi-metabolism, i-immunity kunye nokwakheka kwamathambo). Kodwa akunakwenzeka ukuba uya kudla i-radicchio eyaneleyo nakweyiphi na imini ukuze ufumane amanani abalulekileyo ezi zondlo.
Ngokuhlonela calcio luncedo kumathambo, uphando lubonisa ukuba i-fiber evela kwingcambu (malunga ne-8 grams imihla ngemihla) iphucula amazinga okufunxa. Ifayibha yenza icolon ibe neasidi ngakumbi, eyonyusa indawo engaphezulu enokufunxa izondlo ezifana necalcium.
Yintoni ikofu ye-chicory?
I-Chicory isityalo esineentyatyambo kwintsapho ye-dandelion. Ibonakala ngesiqu esiqinileyo, esinoboya, iintyatyambo ezimfusa ezikhanyayo, kunye namagqabi aqhele ukusetyenziswa kwiisaladi. Ikofu ye-chicory yenziwa ngokugcadiswa, ukusila, kunye nokubilisa iingcambu zesityalo se-chicory. Inencasa efana nekofu, enencasa edla ngokuchazwa njengomhlaba omncinci kunye ne-nutty.
Isetyenziswa yodwa okanye ixutywe nekofu ukuncedisa incasa yayo. Nangona imbali yekhofi ye-chicory ayicacanga ngokupheleleyo, kukholelwa ukuba yaqala ngenkulungwane ye-XNUMX eFransi ngexesha lokunqongophala kwekofu. Ukukhangela into ebambeleyo okanye ukwandisa iimbotyi zekofu, abantu baqala ukuxuba ingcambu ye-chicory kwikofu yabo ukuze balungise ikofu.
Kwiminyaka kamva, ngexesha leMfazwe yamakhaya, iye yaduma eNew Orleans xa isixeko safumana ukunqongophala kwekofu emva kokuba iibhlokhi zomkhosi waselwandle zinqumle elinye lamazibuko ayo. Namhlanje, ikofu ye-chicory isenokufumaneka kwiindawo ezininzi zehlabathi kwaye isoloko isetyenziswa njengenye indlela engeyiyo i-caffeine kunekofu eqhelekileyo.
Ixabiso lesondlo
Ingcambu yeChicory iyona nto iphambili yale kofu. Ukuyenza, ingcambu ye-chicory ekrwada iyagutywa, yosiwe, kwaye yenziwe ikofu. Nangona amanani ahluka, kuyacetyiswa ngokubanzi ukuba kusetyenziswe malunga namacephe ama-2 (11 grams) wengcambu ye-chicory yomhlaba ngekomityi enye (1 ml) yamanzi.
Enye ingcambu ye-chicory ekrwada (i-60 grams) inezondlo ezilandelayo:
- Amandla: 43 calories
- Iiprotheni: 0,8 gram
- Iikhabhohayidrethi: 10,5 grams
- Amafutha: 0,1 gram
- Ifayibha: 1 grams
- I-Vitamin B6: I-9% yexabiso lemihla ngemihla
- Imanganizi: 6%
- Folate: 4%
- Potassium: 4%
- Vitamin C: 3%
- Iphosphorus: 3%
Ingcambu ye-Chicory ngumthombo olungileyo we-inulin, uhlobo lwefiber ye-prebiotic enokuxhasa ukulahleka kwesisindo kunye nokuphucula impilo yamathumbu. Ikwanemanganese kunye nevithamin B6, izondlo ezimbini ezidityaniswe nempilo yobuchopho. Qaphela ukuba amanani ezi zondlo kwikofu ye-chicory aphantsi kakhulu, njengoko kuphela inani elincinci lengcambu ye-chicory elifakwe kwisiselo.
Izinzuzo
Ikofu yeChicory ineziphumo ezininzi ezintle zempilo ngaphandle kokunyusa amandla.
Iphucula impilo yokwetyisa
Ingcambu yeChicory ngumthombo olungileyo wefiber, enokuphucula imiba eyahlukeneyo yempilo yokugaya. Ngokomzekelo, inokuxhasa impilo ye-gut microbiome yakho, ekholelwa ukuba inxulumene kakhulu nempilo kunye nesifo. Oku kungenxa yokuba ingcambu ye-chicory iqulethe i-inulin fiber, uhlobo lwe-prebiotic leyo ikhuthaza ukukhula kweebhaktheriya eziluncedo emathunjini.
Izifundo ezininzi zibonise ukuba ukongezwa kwe-inulin kunokonyusa uxinzelelo lweentlobo ezithile zeebhaktheriya ezisempilweni kwikholoni. Uphononongo lukwabonisa ukuba i-chicory inokuphucula ukusebenza kwamathumbu kunye nokunciphisa ukuqhina.
Yehlisa iswekile yegazi
Ingcambu ye-Chicory iqulethe i-inulin, uhlobo lwefiber oluye lwaboniswa ukunceda ukulawula amanqanaba eswekile yegazi kwizifundo zabantu kunye nezilwanyana. Nangona uphando malunga nefuthe le-chicory inulin kwiswekile yegazi lulinganiselwe, ezinye izifundo ezininzi zibonise ukuba zinokunceda iswekile yegazi kunye nokuxhatshazwa kwe-insulin.
I-insulin yi-hormone ehambisa iswekile ukusuka egazini ukuya kwizihlunu kunye nezicubu, apho ingasetyenziselwa amafutha. Ukumelana ne-insulin kwenzeka ngexesha elide lokunyuka kwamanqanaba e-insulin anokunciphisa ukusebenza kwe-insulin kwaye kubangele amanqanaba aphezulu eswekile yegazi.
Uninzi lwezifundo ukuza kuthi ga ngoku zijolise kwi-inulin kune-chicory. Uphando olongezelelweyo luyafuneka ukufumanisa indlela ikofu ye-chicory, ngokukodwa, inokuchaphazela ngayo iswekile yegazi kunye namanqanaba e-insulin.
Nciphisa ukudumba
Nangona ukuvuvukala kuyimpendulo eqhelekileyo ye-immune system, ukuvuvukala okungapheliyo kucingelwa ukuba negalelo kwizifo ezifana nesifo senhliziyo, uhlobo lwe-2 yeswekile kunye nomhlaza.
Ngokuthembisayo, ezinye izifundo zezilwanyana ziye zafumanisa ukuba ingcambu ye-chicory inokuba neempawu ezichasayo. Nangona kunjalo, uninzi lophando lwangoku kwesi sihloko lukhawulelwe kwizifundo zezilwanyana. Uphononongo olongezelelweyo luyafuneka ukufumanisa ukuba ingcambu ye-chicory inokuchaphazela njani ukudumba ebantwini.
ayinayo icaffeine
Ikofu ye-Chicory ingaba yindlela enhle yokunciphisa i-caffeine. Ikofu eqhelekileyo yenziwa ngeembotyi zekofu ezigcadiweyo, zicolwe, zivuthwe. Ikomityi yekofu eqhelekileyo iqulethe malunga ne-92mg ye-caffeine, nangona esi sixa sihluka ngokuxhomekeke kwizinto ezifana nohlobo lweembotyi zekofu ezisetyenzisiweyo, ubungakanani benkonzo, kunye nodidi lwekofu eyosiweyo.
Ukusebenzisa izixa ezikhulu zecaffeine kuye kwanxulunyaniswa neziphumo ebezingalindelekanga ezifana nesicaphucaphu, ukuxhalaba, ukubetha kwentliziyo ngokukhawuleza, ukungazinzi, nokungalali. Chicory ingcambu ngokwendalo caffeine free, iyenza ibe indawo ebalaseleyo ikofu ukuba ufuna ukunciphisa caffeine.
Abanye abantu bongeza ingcambu ye-chicory kumanzi ashushu kwisiselo esingena-caffeine ngokupheleleyo, ngelixa abanye bexuba kunye nenani elincinci lekhofi eqhelekileyo yesiselo esincinci se-caffeine.
Indlela yokusela ikofu ye-chicory?
Ewe, unokupheka kwaye utye yonke ingcambu ye-chicory njengoko ubuya kwenza ezinye iingcambu zemifuno, kodwa ukufumaneka kwayo kulinganiselwe kwaye ayisiyonto abantu abaninzi abayosa njengeminqathe kunye neebhiti. Endaweni yoko, i-chicory idla ngokusetyenziswa kwisiselo okanye njenge-fiber yengcambu ye-chicory eyongezwe kukutya okupakishweyo.
Ikofu ye-Chicory yenziwe kwiingcambu ze-chicory eziye zaba yomisiwe, yosiwe kwaye yacolwa, ngoko kukulungele ukulungiselela. Iimpawu "zekofu" kunye neeti ze-herbal, ezifana neTeeccino, ezidityaniswe nengcambu ye-chicory yomhlaba endaweni yeembotyi zekofu ezigayiweyo, inokuba yinto etyebileyo yokungcamla ikofu kwabo bafuna ukuzinxwema kwi-caffeine. Ezinye izithako kwezi iibhiya ingabandakanya i-carob nerhasi.
Enye inketho kukusebenzisa iimpawu ezixuba i-chicory kunye nenani elincinci lekofu ukuya ukunciphisa umthamo caffeine Yintoni edlayo ukuba oko kuyinjongo yakho? Gcina ukhumbule ukuba ikofu ye-chicory ayinayo i-inulin fiber, njengoko izizathu ziphuma kwisiselo esigqityiweyo. Ukufumana inzuzo epheleleyo ye-prebiotic, kuya kufuneka utye ingcambu ngokwayo okanye ifayibha yodwa. Kwaye ekubeni ezi ziselo ziqulethe i-caffeine encinci okanye ayikho, ungalindeli isiselo sekhofi esiphuphumayo se-chicory ukuze uhlawule kakhulu ukusebenza kwakho.
I-standalone chicory powder, kunye nencasa yayo ye-woody kunye ne-nutty encinci, inokongezwa kuyo iisuphu, iisosi, iibhari zamandla ezenziwe ekhaya, iipudi zetshokolethi, iishake, neziselo ezishushu ezifana nekofu, iti, kunye netshokholethi eshushu., ukwandisa ifayibha. Umgubo unyibilika ngakumbi emanzini kunekofu, okuthetha ukuba kufuneka usebenzise kancinci kakhulu xa usenza ngokuthe ngqo njengenye indlela yekofu.
Indlela yokupheka ikofu ye-chicory
- Qala nge-1/2 ithisipuni ye-radicchio kuyo yonke indebe yamanzi ashushu kwaye ulungelelanise ngokokuthanda kwakho.
- Ukwenza umxube wekhofi ye-chicory, sebenzisa malunga ne-2/3 yekhofi yomhlaba kunye ne-1/3 ye-chicory.
Nini ukunciphisa ukusetyenziswa kwe-chicory?
Njengefiber enyibilikayo, inulin ukudumba esiswini xa idliwe. Nangona oku kunokunceda ukulawula indlala kwaye, kwakhona, kunokunceda kwimizamo yokunciphisa umzimba, kunokukhokelela Iingxaki zesisu, kubandakanywa intlungu yesisu, i-bloating, kunye negesi kubantu abangasetyenziswanga ukutya i-inulin okanye i-fiber eninzi.
Yidla imiyinge emincinci (akukho ngaphezu kwe-5 grams ngosuku) kwaye ukunyuka ngokuthe ngcembe ukusuka apho yeyona ndlela ilungileyo yokwakha unyamezelo kunye nokwenza umonakalo wokwetyisa. Oko kunokuthetha ukutya nje isiqingatha sebha yamandla equlethe izixa eziphezulu zefiber ye-chicory. Abanye abantu babonakala benovelwano ngakumbi kwi-inulin kunabanye kwaye banokufuna ukunciphisa. Ngalo lonke ixesha qiniseka ukuba usela amanzi amaninzi xa usebenzisa ifayibha ye-chicory, okanye ifayibha engaphezulu ngokubanzi, ukunceda ekutyeni.
Ixesha elicacileyo xa ungafuni ukuhamba ngaphezu kwe-fiber ephuma kukutya okufana ne-radicchio ngaphambi kokuba uqeqeshe. Thatha ibha yamandla ene-10 grams ye-inulin eyongeziweyo ngaphambi nje kokuba wophule umbilo, kwaye unokuba neyona ndlela imbi kakhulu yokusebenza kwakho.
Las abantu abachasene ne-ragweed okanye i-pollen kufuneka iqwalasele ukuphepha i-chicory, njengoko iyeyentsapho enye yezityalo. kunye nabantu abane Isifo samathumbu esingaqondakaliyo (IBS) inokuba nemiphumo emibi yesisu xa usitya i-chicory root fiber ngexesha elinye.