Puas yog cov inulin nce cov ntshav qab zib?
Lub caij nplooj ntoo hlav dhau los, European Commission tau tso cai tsab xov xwm 13.5 kho mob thov txuas rau cov nqaij ua kom nqaij-caginulinthiab oligofructose nrog txhim kho cov ntshav cov ntshav qabzib. Tam sim no, kev kawm tshawb fawb txog kev thov daim ntawv thov kev noj qab haus huv raug raws li tau luam tawm nyob rau hauv European Journal ntawm Khoom Noj.
Lub tswv yim ntawm Tshooj 13.5 kev thov kev noj qab haus huv yog tias thaum hloov tsawg kawg 30% cov piam thaj hauv cov zaub mov thiab dej haus, chicory hauv paus fiber ntau tuaj yeem pab txo qis tus neeg tau txais kev pab tom qab cov ntshav qab zib. Cov tuam txhab tuaj yeem siv cov ntawv thov kev noj qab haus huv, "Kev noj zaub mov / dej haus uas muaj cov ntoo ua hauv paus / inulin / oligofructose tsis muaj suab thaj ua rau cov ntshav qabzib nce siab tom qab lawv tau noj piv rau cov khoom noj muaj suab thaj / dej haus.
Phau Ntawv Xov Xwm European ntawm Cov Khoom Noj muaj txiaj ntsig, muaj ob qho dig muag, tshuaj placebo tshawb pom ob qho hauv 40-42 tus neeg laus noj qab nyob zoo. Ib txoj kev tshawb fawb tau soj ntsuam qhov ntxim rau cov ntshav qabzib thiab tshuaj insulin tom qab cov ncauj lus noj 250-g yogurt haus uas 20% sucrose tau hloov nrog oligofructose. Qhov thib ob txoj kev tshawb no tau soj ntsuam cov nyhuv ntawm cov ntshav qabzib thiab cov tshuaj insulin tom qab cov ncauj lus noj 110-g liab ntawm cov txiv ntoo jelly uas 30% sucrose tau hloov los ntawm inulin. Hauv ob qhov kev tshawb fawb, cov placebo tau muab tag nrho cov piam thaj ntawm tib cov zaub mov.
Hauv cov kua mis nyeem qaub / oligofructose kev sim, cov kev sib tw sim muaj 14% txo hauv cov ntshav qabzib cov lus teb thiab 17% txo qis hauv cov tshuaj insulin piv rau cov placebo. Hauv cov txiv ntoo ua kua txiv / cov kua roj (inulin trial), cov kev sim tshuaj pom 16% yuav txo tau cov ntshav qabzib thiab 40% tsawg dua cov tshuaj insulin.
Raws li tsab xov xwm tshaj tawm los ntawm Beneo, "kev txheeb xyuas kev txheeb xyuas ntawm cov ntaub ntawv tseem hais txog cov piam thaj ntau uas hloov nrog cov nqaij hauv paus, cov ntshav qab zib tsawg dua yuav muaj. Txoj kab nqes qis qhia tias cov txiaj ntsig no tuaj yeem pom muaj tsawg dua 20% ntawm cov piam thaj hloov, uas yog qib qis uas tau sim sim. "
Txoj kev tshawb no tau ua los ntawm cov kws tshawb fawb los ntawm Oxford Brookes University hauv Oxford, UK. Cov kws sau tawm tau hais tias, “Txo cov ntshav qabzib nyob rau hauv cov khoom noj khoom noj nrog cov nqaij qab rog inulin lossis oligofructose, tsis txhob muaj suab thaj, tuaj yeem ua rau muaj kev tiv thaiv thiab txo kev pheej hmoo ntawm cov kab mob metabolic ntev. Nrog rau cov khoom tsim nyog ntawm oligofructose thiab inulin li cov piam thaj hloov hauv cov khoom lag luam khoom noj, qhov no tuaj yeem ua tiav yam tsis muaj kev cuam tshuam hauv kev saj thiab hnov zoo, uas yog qhov tseem ceeb rau kev lees txais ntawm cov khoom noj khoom noj los ntawm cov neeg siv khoom hauv lawv lub neej txhua hnub. "
Raws li Beneo piav txog, cov keeb cag ntoo ua ke zoo li inulin thiab oligofructose "tsis yog zom los ntawm tib neeg cov enzymes, ua rau lawv tsis muaj cov piam thaj tso rau hauv cov ntshav, kom ntseeg tau tias lawv kev noj yuav tsis nce qib ntshav qabzib."Chicory paus cov ntaubpab ob lub hom phiaj: ntxiv rau txo qis ntshav qab zib cov lus teb, lawv yog prebiotic thiab ib qhov kev noj haus muaj fiber ntau. Lawv ua cov qab zib kom zoo vim tias lawv muaj lub qab qab.
Puas yog qhov inulin puas nrawm?
Inulin yog cov hmoov txhuv nplej siab thiab muaj li 5 calories ntawm ib pluag noj, nrog ib puag ncig 3 gram ntawm carbohydrate. Raws li qee txoj kev ua kom yoo mov sai, cov calories no, ua ke nrog qhov tseeb tias inulin yog ib hom qab zib, yuav tawg sai.
Txawm li cas los xij, inulin tsis nqus rau hauv lub plab loj, uas txhais tau tias nws tsis yog metabolized zoo li lwm cov starch. Qhov no txhais tau hais tias feem ntau cov neeg yuav tsis muaj kev tawm tsam thaum siv cov tshuaj inulin. Yog tias koj txhawm nrawm txhais tau tias noj txhua yam uas ua rau cov tshuaj tiv thaiv insulin, ces inulin yuav tsum muaj kev nyab xeeb.
Chicory Kas Fes Yuav Txo Cov Ntshav Qab Zib
Chicory hauv paus muaj inulin, ib hom fiber ntau uas tau pom los pab tswj cov ntshav qab zib hauv kev kawm tib neeg thiab tsiaj.
Ib txoj kev tshawb fawb tsis ntev los no kho cov nas uas muaj ntshav qab zib nrog cov nqaij inulin rau yim lub lis piam. Nws pom tias nws tau pab tswj cov ntshav qab zib los ntawm kev txhim kho txoj hauv kev uas cov carbohydrates yog metabolized (10Trusted Source).
Txawm hais tias kev tshawb fawb ntawm chicory inulin ua rau cov ntshav qab zib muaj tsawg, ntau lwm txoj kev tshawb fawb pom tau tias inulin yuav muaj txiaj ntsig zoo rau ntshav qab zib thiab insulin tsis kam.
Cov tshuaj insulin yog yam tshuaj uas xa cov suab thaj los ntawm cov ntshav mus rau cov leeg thiab cov leeg, uas nws tuaj yeem siv roj. Cov tshuaj Insulin tsis kam, uas tshwm sim nrog cov insulin ntau ntau hauv lub sijhawm ntev, tuaj yeem txo qhov kev ua haujlwm ntawm cov tshuaj no thiab ua rau cov piam thaj hauv ntshav siab.
Hauv ib txoj kev tshawb nrhiav me me, cov tshuaj insulin txo tsawg cov tshuaj insulin hauv 40 tus neeg mob ntshav qab zib (11Trusted Source).
Hauv lwm txoj kev tshawb nrhiav, ntxiv nrog 10 grams ntawm cov tshuaj inulin txhua hnub pab txo qis cov ntshav qab zib kom ze li ntawm 8,5% ntawm 49 tus poj niam muaj ntshav qab zib (12Trusted Source).
Txawm li cas los xij, feem ntau ntawm kev tshawb fawb yog tsom rau inulin es tsis yog nqaij. Kev tshawb fawb ntxiv yog xav tau los txiav txim siab txog cov teebmeem uas ua kas fes haus kas fes nws tus kheej yuav muaj nyob hauv ntshav qab zib.
Puas yog cov inulin noj cov kab mob tsis zoo?
Inulin thiab FOS yog qhov zoo prebiotics. Lawv txhim kho cov ntsiab lus ntawm ob pawg tseem ceeb ntawm cov kab mob plab noj qab haus huv, Lactobacillus thiab Bifidobacteria. Hmoov tsis zoo, inulin thiab FOS muaj ob qho kev lav phij xaub loj. Ua ntej, lawv kuj pub cov kab mob tsis zoo, hauv tshwj xeeb cov neeg muaj kab mob thiab kab mob xws li Klebsiella, Clostridia (xav tias C. diff), thiab E. coli. Qhov no ua rau kev nkag siab zoo li cov neeg tsis zoo no tseem yog ib feem ntawm cov nroj tsuag ib txwm muaj thiab tau hloov kho qhov sib cuam tshuam ntawm lub zog los ntawm kev noj haus fiber ntau. Peb tsuas yog tsis xav kom lawv muaj peev xwm ua tau zoo; ib qho tsis muaj tseeb txav thiab lawv tuaj yeem txeeb tau. Koj tsis tuaj yeem tshem tawm tus mob E. coli lossis C. diff kis yooj yim, feem ntau ua rau maj nrawm rau kev kho mob lossis pw hauv tsev kho mob.
Inulin thiab ntshav qabzib
Inulin yog cov carbohydrate nyuaj uas zwm rau chav kawm sib txuas hu ua fructans. Inulin tau noj nyob rau hauv cov nroj tsuag los ntawm noob neej rau ib-paus xyoo, thiab yog feem ntau concentrated hauv chicory, Jerusalem artichoke, qej, leek thiab dos. Nws tuaj yeem muab rho tawm los ntawm cov neeg lim dej kom huv nyob rau hauv ntau qhov chaw xws li cov hauv paus hniav chicory, thiab siv los txhim kho cov thev naus laus zis thiab khoom noj ntawm cov zaub mov. Inulin yog xav xav qhia ntau yam ntawm cov khoom ntawm soluble dietary fibers, xws li muaj peev xwm ua kom ntshav lipids thiab khov kho ntshav qabzib. Tsis tas li ntawd, inulin tau pom tias yuav txhawb txoj kev loj hlob ntawm bifidobacteria thiab lactobacilli thiab txhim kho lub plab ib puag ncig.
Rau tej inulin hmoov, thov hu rau peb ntawm email:herbext@undersun.com.cn
Cov chiv keeb: https: //www.nutritionaloutlook.com/view/chicory-root-inulin-and-oligofructose-lower-blood-glucose-response-eu-nrog-qhia-study
https://www.ifbuddy.com/nutrition/does-inulin-break-a-fast/
https://www.healthline.com/nutrition/chicory-coffee#TOC_TITLE_HDR_5
https://drnealsmoller.com/blog/prebiotics-vs-probiotics-optimizing-gut-nrog-naturally/
https://www.sciencedirect.com/science/article/abs/pii/S0271531799001529
