Zomwe Muyenera Kudziwa Zokhudza Muzu wa Chicory

Zamkati

• Choyamba, kodi mizu ya chicory ndi chiyani?
• Kodi ubwino wa mizu ya chicory ndi chiyani?
• Kodi pali zovuta zina pazitsamba za chicory?
• Chifukwa chake, kodi ndibwino kudya mizu ya chicory?
• Onaninso za

Yendani mumsewu wopita ku sitolo yayikulu ndipo mwina mupeza mizu ya chicory ngati chophatikizira pazinthu zodzitamandira ndi kuchuluka kwa ulusi kapena mapindu oyambira. Koma ndi chiyani kwenikweni, ndipo kodi ndi chabwino kwa inu? Nazi zomwe muyenera kudziwa.

Choyamba, kodi mizu ya chicory ndi chiyani?

Wabadwa kumpoto kwa Africa, Western Asia, ndi Europe, chicory (Cichorium intybus) ndi membala wa banja la dandelion ndipo wakhala akulimidwa kwa zaka mazana ambiri chifukwa cha masamba ake odyedwa ndi mizu. Zimagwirizana kwambiri ndi endive ndi masamba ake, omwe amawoneka ngati masamba a dandelion, amakhala ndi kukoma kowawa komweko ndipo akhoza kudyedwa yaiwisi kapena yophikidwa (monga momwe mungakhalire masamba ena owawa). Mizu, komano, imasinthidwa kukhala ufa womwe umagwiritsidwa ntchito kuwonjezera kapangidwe kake, ulusi, komanso kukoma kwa zakudya (monga chimanga, mapuloteni / mipiringidzo ya granola, kapena chilichonse chomwe chimatchedwa "fiber-high"). Chifukwa cha kukoma kwake kochenjera komanso mawonekedwe ochepa a kalori, imagwiritsidwanso ntchito ngati shuga kapena zotsekemera, nkuti, "mafuta" abwino oundana komanso zinthu zophika.

Muzu wa chicory amathanso kugayidwa, kuwotcha, ndikumwa mowa ngati chakumwa chofanana ndi khofi, chomwe nthawi zina chimatchedwa khofi wa "New Orleans". Lilibe caffeine kwenikweni koma lagwiritsidwa ntchito ngati "khofi extender" kapena m'malo mwa nthawi zomwe khofi inali yochepa. Masiku ano, komabe, amagwiritsidwa ntchito ngati njira ina ya khofi kwa anthu omwe akufuna kukoma kofananako ndipo safuna kumwa decaf. Kumveka msewu wanu? Mutha kupanga DIY mosavuta monga momwe mumakhalira ndi khofi wa ole wamba koma ndimizu ya chicory (yomwe mungagule mumphika kapena thumba lofanana ndi khofi) kaya mumayimba nokha kapena musakanizane ndi nyemba zanu zachizolowezi. (Zokhudzana: Ziwerengero 11 za Coffee Zomwe Simunadziwe)

Kodi ubwino wa mizu ya chicory ndi chiyani?

Monga tanenera, chicory ili ndi ulusi wambiri, womwe (makamaka) umathandiza chakudya kudutsa m'dongosolo lanu, kumachepetsa chimbudzi komanso kuyamwa kwa chakudya. Zotsatira? Kukhazikika kwamphamvu ndikumva kukhuta, komwe kumatha kukulepheretsani kudya kwambiri, komanso, kukuthandizani pakuwongolera kunenepa. (Onani: Ubwino Wa Fiber Uwu Umapangitsa Kukhala Chakudya Chofunikira Kwambiri Pazakudya Chanu)

Muzu umodzi waiwisi wa chicory (pafupifupi 60g) uli ndi pafupifupi 1g ya fiber, malinga ndi Dipatimenti ya Ulimi ya United States (USDA). Mukakazinga ndikukhala ufa, komabe, umapereka magwero osungunuka osavuta kuwonjezera pazinthu zina. Ulusi wosungunuka umadziwika kuti umasungunuka m'madzi ndikupanga chinthu chonga gel chikakumana ndi madzi ndi madzi ena. Ndicho chimene chimapangitsa mtundu uwu wa fiber kudzazidwa-umatenga malo akuthupi m'mimba mwako kuphatikiza pakuthandizira mawonekedwe amtundu wopita mukamayenda mu thirakiti la GI. Izi zingathandize kuchepetsa kudzimbidwa ndikuthandizira kuthandizira chimbudzi chokhazikika. (Osanenapo, fiber ingachepetsenso chiopsezo cha khansa ya m'mawere.)

Inulin ndi mtundu wa prebiotic ulusi womwe umapanga 68 peresenti ya mizu ya chicory, malinga ndi kafukufuku wofalitsidwa muSayansi Yapadziko Lonse. Ndicho chifukwa chake, pamene mizu ya chicory imagwiritsidwa ntchito ngati chowonjezera, itha kutchulidwanso kuti inulin. Opanga amachotsa ulusiwu kuchokera ku chomeracho kuti athandizire kupukusa ulusiwo kapena kusangalatsa zakudya ndi zowonjezera. Inulin imapezekanso kuti mugulidwe ngati chowonjezera kapena ufa womwe mutha kuwazamo, mwachitsanzo, zophika zophika kapena ma smoothies.

Chifukwa inulin ndi cholumikizira cha prebiotic, imatha kukhala ndi vuto logaya chakudya, atero a Keri Gans, RD.N., wolembaThe Small Change Diet ndi membala wa Board Advisory Board. "Maantibiotiki ndi chakudya cha maantibiotiki, omwe ndi mabakiteriya athanzi omwe amapezeka m'matumbo athu. Kafukufuku wapeza ubale wabwino pakati pa maantibiotiki ndi thanzi lathu lonse logaya chakudya." Popereka mafuta a mabakiteriya opindulitsa a probiotic m'matumbo, inulin imathandizira kulimbikitsa ma microbiome athanzi. (Yogwirizana: Njira 7 Zolumikizira Mabakiteriya Abwino Am'matumbo, Kupatula Kudya Yogurt)

Kafukufuku wa anthu ndi nyama akuwonetsanso kuti inulin ikhoza kukhala yothandiza kulimbikitsa kukhazikika kwa shuga m'magazi ndikuwongolera kukana kwa insulini, makamaka mwa anthu odwala matenda ashuga. Izi zitha kukhala chifukwa chakuti inulin imathandiza kulimbikitsa kukula kwa mabakiteriya athanzi am'matumbo, omwe amathandizira momwe thupi limagwirira ntchito zamafuta, zomwe ndizofunikira kwambiri pa matenda a shuga. Mkhalidwe wamatumbo anu umakhudzanso mbali zina zambiri za thanzi lanu (monga chimwemwe chanu ndi thanzi lanu lonse.)

Kodi pali zovuta zina pazitsamba za chicory?

Ngakhale kuti imatha kulimbikitsa m'mimba mwachisangalalo (kumbukirani: ndi prebiotic fiber), inulin imatha kuchita zosiyana ndi kuwononga matumbo, makamaka kwa omwe ali ndi matenda opweteka a m'mimba (IBS), mavuto a m'matumbo, ndi/kapena kukhudzidwa kwa FODMAP. . Inulin ndi mtundu wa fiber wotchedwa fructan, kagayidwe kakang'ono kakang'ono kapena FODMAP yomwe imakhala yovuta kwambiri kuti thupi lanu ligaye. Kutengera kulekerera kwanu, inulin (ndi mizu ya chicory, popeza ili ndi inulin) imatha kubweretsa kukulira gassiness, bloating, pain, ndi kutsekula m'mimba. Ngati mukudziwa kuti simukulekerera ma FODMAP kapena muli ndi vuto lakumimba, onetsetsani kuti mwayang'ana zolemba za muzu wa inulin ndi chicory ndikuchotsa zinthu zomwe muli nazo. (Simungathe kusiya kudula tchizi? Hei, zimachitika. Izi ndi zomwe farts anu akunena za thanzi lanu.)

Komanso, chifukwa muzu wa chicory uli ndi ulusi wambiri, muyenera kuuyambitsa pang'onopang'ono muzochita zanu. Mukakulitsa chakudya chambiri mwachangu, mutha kukhala ndi mpweya, kuphulika, kapena kupweteka m'mimba. Yambani ndi mizu yaying'ono ya chicory ndikuwonjezera pakadutsa masiku angapo kapena masabata, malingana ndi momwe mukumvera. Kumwa madzi owonjezera ndikukhala otenthedwa madzi tsiku lonse kumathandizanso kuti zinthu ziziyenda munjira ya GI ndikupewa zovuta zomwe zingakhalepo.

Vuto lina: Kafukufuku akuwonetsa kuti chicory imatha kuyambitsa zovuta zina kwa iwo omwe sagwirizana ndi mungu wa ragweed kapena birch. Kumveka bwino? Ndiye chonde pewani mizu ya chicory ndi inulin.

Pomaliza, ngakhale zitha kuwoneka zowonekeratu, ndikofunikira kudziwa kuti: Ngati mumagwiritsa ntchito chicory m'malo mwa khofi wamba, musadabwe mukayamba kumwa khofiine, koyambirira. (Psst ... nayi momwe mayi wina adasiya kumwa mowa wa khofi ndikukhala munthu wam'mawa.)

Chifukwa chake, kodi ndibwino kudya mizu ya chicory?

Yankho lalifupi: Zimatengera. Kudya muzu wa chicory ndi zakudya zina zokhala ndi inulin kungakuthandizeni kukwaniritsa zosowa zanu za fiber. Koma (!) Siyo nyali yobiriwira yosungira zinthu zonse pamoyo wanu.

Inulin Amadziwika Kuti Ndi Otetezeka (GRAS) ndi US Food and Drug Administration (FDA), kutanthauza kuti ndi kotheka kudya, koma nkhani yake ndiyofunika. Chakudya chopatsa thanzi chomwe chapoperedwa chodzaza ndi fiber sichimakhala chathanzi. Zikafika pazinthu zokhala ndi inulin ngati zotchingira mapuloteni, ganizirani chifukwa chake inulin yawonjezedwa komanso kuti ikukuthandizani bwanji. Ngati yadzaza ndi shuga, mafuta osapatsa thanzi, kapena zowonjezera zambiri kapena zosakaniza zomwe simungathe kuzitchula, bwererani. Simuyenera kukhala ndi digiri ya master mu sayansi yazakudya kuti mumvetsetse zomwe zili mu protein yanu.

"Ndikuganiza kuti pali malo a inulin m'zinthu zopakidwa, koma siziyenera kuwonedwa ngati zovulaza chifukwa zili ndi zinthu zabwino," akutero Michal Hertz, M.A., R.D., C.D.N. "Komabe, ndinganene kuti kuwonjezera zipatso ndi ndiwo zamasamba monga njira yopezera fiber muzakudya zanu kungakhale kopindulitsa."

Izi zati, pakhoza kukhala nthawi zina pomwe kudya muzu wa chicory ndi njira yanzeru yowonjezerera kudya kwanu kwa fiber kapena kupeza ma prebiotics ofunikira. Mwachitsanzo, mukakhala paulendo, mwina simungathe kupeza zokolola zatsopano kapenanso simungazichite monga momwe mumakhalira nthawi zonse, zomwe zonsezi zimatha kukupangitsani kugaya chakudya. Zikatero, chowonjezera ngati Now Foods 'Probiotic Defense Veg Makapisozi (Buy It, $16, amazon.com) ndi mizu yowonjezera ya chicory imatha kukuthandizani kuti muzikwaniritsa kudya kwa tsiku ndi tsiku kwa 25-35g wa fiber tsiku lililonse ndikusunga dongosolo lanu. (Musanatero, werengani: Kodi Ndizotheka Kukhala ndi Fiber Yambiri Pazakudya Mwanu?)

Kungakhalenso lingaliro labwino kusunga ufa wa chicory ngati njira yochepetsera kudzimbidwa. Ingowonjezerani supuni 1 / 2-1 ku m'mawa wanu wa smoothie ngati njira yachilengedwe yopezera mpumulo.

Monga lamulo labwino, "fiber yochokera mu inulin kapena muzu wa chicory sayenera kupitirira magalamu 10 patsiku, popeza kuti cholumikizira chimodzi chokha chimatha kusintha matumbo ndikuyambitsa mavuto," akutero Hertz, yemwe akugogomezera kuti ulusi wazakudya zonse ndi zili bwino kuposa izo kuchokera kuzinthu zopangidwa zambiri.

• WolembaJessica Cording, MS, RD, CDN
• WolembaJessica Cording, MS, RD, CDN

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