Inulin: ndi chiyani, ndi chiyani komanso zakudya zomwe zilipo

Zamkati

• Ndi chiyani
• Mndandanda wa zakudya zokhala ndi inulin
• Momwe mungatengere zowonjezera za inulin
• Zotsatira zoyipa
• Zotsutsana

Inulin ndi mtundu wa michere yosungunuka yosasunthika, ya kalasi ya fructan, yomwe imapezeka muzakudya zina monga anyezi, adyo, burdock, chicory kapena tirigu, mwachitsanzo.

Mtundu uwu wa polysaccharide umawonedwa ngati prebiotic, chifukwa umapindulitsanso thanzi, monga kuwonjezera mayamwidwe amchere m'matumbo, makamaka calcium, magnesium ndi chitsulo, ndikuwongolera magwiridwe ntchito amatumbo, kukonza kudzimbidwa.

Kuphatikiza pa kupezeka pachakudya, inulin imapezekanso ngati chowonjezera pazakudya chopangira ma prebiotic, omwe atha kugulidwa kuma pharmacies kapena malo ogulitsa zakudya, ndipo ndikofunikira kutsogozedwa ndi akatswiri azaumoyo.

Ndi chiyani

Kugwiritsa ntchito inulin pafupipafupi kumatha kutsimikizira maubwino angapo azaumoyo, chifukwa chake, kumathandizira:

• Pewani kudzimbidwa, chifukwa inulin ndizolimba zosungunuka zomwe sizimakumbidwa m'matumbo, zomwe zimakulitsa kuchuluka kwa mawu ndikukhala kosasunthika kwa mipando, ndikuwonjezeranso kupita ku bafa;
• Kukhala ndi zomera zabwino za bakiteriya, zomwe zimachitika chifukwa chakuti zosungunulira sizimayamwa, zimakhala chakudya cha mabakiteriya abwino am'matumbo ndikuthandizira kuchepetsa matumbo a microbiota, chifukwa chake amawonedwa ngati prebiotic;
• Kuchepetsa milingo ya triglyceride ndi cholesterol, monga inulin imathandizira mafuta kagayidwe kake, kochepetsa magazi ake. Kuphatikiza apo, popeza ndi ulusi wosungunuka, imachedwetsanso kuyamwa kwa mafuta m'matumbo, kuteteza kukula kwa matenda amtima;
• Pewani khansa ya m'matumboIzi ndichifukwa choti inulin imatha kuchepa ndikuwongolera kukula kwa mabakiteriya am'matumbo, kumachepetsa poizoni wopangidwa komanso nthawi yomwe amalumikizana ndi matumbo, kuwonetsetsa kuti zotupa m'mimba zomwe zilipo m'matumbo sizisinthidwa kuziphuphu;
• Pewani ndi kuchiza kufooka kwa mafupa, chifukwa imathandizira kuyamwa kwa calcium ndi m'matumbo mucosa, kukulitsa kupezeka kwa mchere womwe umagwiritsidwa ntchito kukulitsa kuchuluka kwa mafupa. Kuphatikiza apo, ma inulin supplements amathandizira kuti achire kuphulika makamaka kwa anthu omwe ali ndi mavuto akulu amfupa;
• Kupititsa patsogolo chitetezo cha mthupi, chifukwa chimalimbikitsa chitukuko cha tizilombo tomwe timathandiza kulimbikitsa chitetezo cha mthupi ndikupewa kupezeka kwa chimfine ndi chimfine;
• Kuwongolera kuchuluka kwa shuga wamagazi, chifukwa imachedwetsa kuyamwa kwa shuga pamatumbo motero, ndiye njira yabwino kwambiri kwa anthu omwe ali ndi matenda ashuga;
• Pewani kutuluka kwa matenda am'mimba, monga diverticulitis, ulcerative colitis, matumbo opweteketsa mtima ndi matenda a Crohn, chifukwa amayang'anira magwiridwe antchito am'mimba, amasunga mitundu yazomera za bakiteriya ndipo amakhala ndi ntchito yotsutsa-yotupa;
• Muzikonda kuwondachifukwa imalimbikitsa kumva kukhala wokhutira komanso imachepetsa njala. Kafukufuku wina akuwonetsa kuti izi zitha kuchitika chifukwa chakukhudzidwa ndi ulusiwu pazomera za bakiteriya, zomwe zimapanga mankhwala ena omwe amayang'anira kuwongolera kwa mahomoni okhudzana ndikumva kukhuta, monga ghrelin ndi GLP-1.

Kuphatikiza apo, mbeu ya bakiteriya ikakhala yathanzi, imapanga mankhwala monga mafuta amfupi, omwe kafukufuku wina akuwonetsa kuti atha kukhala ndi phindu poletsa Alzheimer's, dementia, kukhumudwa, pakati pa ena. Ubale uwu pakati pa matumbo a microbiota ndi ubongo ukuphunziridwa kwambiri, popeza pali umboni wochulukirapo womwe umawonetsa kuti pali ubale wapakati pakati pamatumbo ndi ubongo.

Inulin imagwiritsidwanso ntchito m'mafakitole azakudya kuti isunthe komanso kuti isinthe shuga pang'ono, imapangitsanso zakudya, imathandizira kununkhira komanso kupatsa mphamvu zama prebiotic.

Mndandanda wa zakudya zokhala ndi inulin

Zakudya zina zokhala ndi inulin, zomwe zimakhala ndi fructans kapena fructooligosaccharides momwe zimapangidwira, zimaphatikizapo:

Komabe, pofuna kutsimikizira zabwino zonse za ulusi wam'mimba wathanzi ndi mabakiteriya, kuwonjezera pa kugwiritsa ntchito inulin ndi ulusi wina wokhala ndi prebiotic, ndikofunikira kumeza maantibiotiki monga yogurt, chifukwa izi zimapangitsa kuti mbewu za bakiteriya zizikhala zathanzi. Dziwani zakudya zina zama probiotic.

Momwe mungatengere zowonjezera za inulin

Zowonjezera za inulin zitha kudyedwa ngati ufa kapena makapisozi, komanso amathanso kudyedwa limodzi ndi maantibiotiki. Zowonjezera izi zitha kugulidwa kuma pharmacies ena, malo ogulitsa zakudya kapena m'masitolo apa intaneti.

Kuti mumudye mu ufa, nthawi zambiri amalimbikitsidwa kugwiritsa ntchito supuni imodzi yosazama ya chowonjezera 1 mpaka 3 patsiku, chomwe mungawonjezere pakumwa, yogurt kapena chakudya. Tikulimbikitsidwa kuti muyambe ndi muyeso wocheperako, womwe ndi supuni 1, ndikukula pang'onopang'ono kuti mupewe mavuto am'mimba.

Ndikofunika kukaonana ndi akatswiri azaumoyo kuti mudziwe momwe mlingo woyenera ulili, chifukwa zimatha kusiyanasiyana kutengera cholinga chogwiritsa ntchito chowonjezeracho.

Zotsatira zoyipa

Kugwiritsa ntchito inulin kumalekerera bwino, komabe kumatha kuthandizira kuwonjezeka kwa mpweya wam'mimba komanso kutupira kwa anthu ovuta, makamaka akamadya kwambiri, komanso mwa anthu omwe ali ndi matenda opweteka m'mimba. Nthawi zina, zimathanso kutsekula m'mimba komanso kupweteka m'mimba.

Zotsutsana

Kugwiritsa ntchito inulin kudzera pachakudya ndikotetezeka kwa amayi apakati, kuyamwitsa amayi ndi ana, komabe zikagwiritsidwa ntchito mu fomu yowonjezerapo ndikofunikira kukaonana ndi dokotala musanayambe kugwiritsa ntchito.