Cov Khoom Noj Muaj Ntau Hauv Inulin
Inulin yog ib hom fiber ntau uas' s pom nyob hauv qee cov khoom noj cog. Chicory paus yog lub hauv paus rau ntawminulinhauv tsab ntawv ntxiv.Chicory yog Ameslikas pom nyob Europe thiab Asia. Cov neeg Iyiv tau muab ntau txhiab xyoo dhau los los ua tshuaj. Nws' s tam sim no loj hlob hauv Teb Chaws Asmeskas Koj txoj hnyuv me tsis nqus inulin. Thaum nws nce mus txog koj lub plab hnyuv loj (txoj hnyuv loj), cov kab mob kis nws.
Koj tuaj yeem txais cov inulin los ntawm cov khoom noj tau?
Ntau cov zaub mov - thiab cov zaub uas tsis tshua nyiam noj - muaj cov inulin. Cov no suav nrog:
Asparagus
Tsawb
Burdock
Chicory, uas yog siv hauv zaub nyoos
Dandelion hauv paus
Qij
Jerusalem artichokes
Leeks
Dos
Inulin muaj nyob hauv qee cov zaub mov ua tiav los hloov cov rog, xws li:
Khaub noom tuav
Yogurt
Cheese
Mis nyuj khov
Thaum ua ke nrog dej hauv txoj hauv kev paub meej, nws tuaj yeem ntxig cov qauv ntawm cov rog hauv cov zaub mov no.
Cov Khoom Noj Khoom Noj Muaj Siab hauv Inulin thiab oligofructose
teev cov khoom noj muaj txiaj ntsig ntawm inulin thiab oligofructose noj los ntawm cov Neeg Asmeskas uas tau ua lub hauv paus rau cov ntaub ntawv tshwj xeeb. Ib qho ntawm cov nqi ntawm sab saud thiab qis ntawm qhov tseem ceeb ntawm ib txwm muaj inulin thiab oligofructose hauv grams tauj 100 g ntawm txhua cov zaub mov tau muab, raws li qhov muaj nuj nqis qhia los ntawm Van Loo et al. (Xyoo 1995). Qhov nruab nrab ntawm qhov ntau tau suav los txiav txim siab txog cov khoom nruab nrab. Cov khoom noj muaj txiaj ntsig suav nrog ib lub txiv, yim zaub thiab peb cov npluag nplej. Txiv tsawb muaj 0.5 g ib 100 g txhua cov inulin thiab oligofructose. Rau zaub, chicory paus yog qhov zoo tshaj plaws ntawm cov khoom siv no, muab 42 g ntawm inulin thiab 23 g ntawm oligofructose ib 100 g. Cov zaub ntsuab dandelion, cov qij qhuav, Jerusalem artichoke thiab cov hauv paus dos qhuav muaj cov nyiaj siab tshaj plaws ntawm 13 txog 28 g ib 100 g ntawm inulin thiab 11 rau 13 g ib 100 g ntawm oligofructose. Rau cov vias nplej, nplej yog qhov zoo tshaj, muab ∼2.5 g / 100 g ntawm txhua feem hauv cov ceg nyoos thiab ci hmoov.
LUB ROOJ 1
Inulin thiab oligofructose cov ntsiab lus ntawm cov zaub mov uas cov neeg Asmeskas noj
| Inulin | Oligofructose | |||
|---|---|---|---|---|
| Khwv1 | Khub Nrab2 | Khwv | Midpoint | |
| g/100 g | ||||
| Tsawb | ||||
| Ua nqaij nyoos | 0.3–0.7 | 0.5 | 0.3–0.7 | 0.5 |
| Raw-ziab | 0.9–2.0 | 1.4 | 0.9–2.0 | 1.4 |
| Nyob kas poom | 0.1–0.3 | 0.2 | 0.1–0.3 | 0.2 |
| Aparagus | ||||
| Ua nqaij nyoos | 2.0–3.0 | 2.5 | 2.0–3.0 | 2.5 |
| Nyaj | 1.4–2.0 | 1.7 | 1.4–2.0 | 1.7 |
| Chicory paus | 35.7–47.6 | 41.6 | 19.6–26.2 | 22.9 |
| Dandelion zaub ntsuab | ||||
| Ua nqaij nyoos | 12.0–15.0 | 13.5 | 9.6–12.0 | 10.8 |
| Siav | 8.1–10.1 | 9.1 | 6.5–8.1 | 7.3 |
| Qij | ||||
| Ua nqaij nyoos | 9.0–16.0 | 12.5 | 3.6–6.4 | 5.0 |
| Qhuav 3 | 20.3–36.1 | 28.2 | 8.1–14.5 | 11.3 |
| Ntiaj teb artichoke | 2.0–6.8 | 4.4 | 0.2–0.7 | 0.4 |
| Jerusalem artichoke | 16.0–20.0 | 18.0 | 12.0–15.0 | 13.5 |
| Leeks | ||||
| Ua nqaij nyoos | 3.0–10.0 | 6.5 | 2.4–8.0 | 5.2 |
| Dos | ||||
| Ua nqaij nyoos | 1.1–7.5 | 4.3 | 1.1–7.5 | 4.3 |
| Raw-ziab | 4.7–31.9 | 18.3 | 4.7–31.9 | 18.3 |
| Siav | 0.8–5.3 | 3.0 | 0.8–5.3 | 3.0 |
| Cov nplej | ||||
| Bran-nyoos | 1.0–4.0 | 2.5 | 1.0–4.0 | 2.5 |
| Hmoov-ci | 1.0–3.8 | 2.4 | 1.0–3.8 | 2.4 |
| Hmoov-hau | 0.2–0.6 | 0.4 | 0.2–0.6 | 0.4 |
| Barley | ||||
| Ua nqaij nyoos | 0.5–1.0 | 0.8 | 0.5–1.0 | 0.8 |
| Siav | 0.1–0.2 | 0.2 | 0.1–0.2 | 0.2 |
| Rye | ||||
| Ci | 0.5–0.9 | 0.7 | 0.5–0.9 | 0.7 |
Khoom noj khoom haus ib txwm muaj inulin
Inulin belongs rau chav kawm ntawm carbohydrates hu ua fructans. Lub fructan ua zoo li prebiotic. Ntau tus tau hnov txog cov kab mob probiotics, uas yog cov kab mob muaj txiaj ntsig zoo ntsig txog lub plab zoo. Prebiotics, ntawm qhov tod tes, ua zaub mov noj rau probiotics, uas nyob rau hauv lem txhawb nqa lub plab muaj kev noj qab nyob zoo. Ntxiv rau kev txhawb nqa lub plab zom mov noj qab haus huv thiab txo cov cem quav, inulin tuaj yeem txhawb koj lub pob txha noj qab haus huv los ntawm kev txhim kho calcium kev nqus, thiab txo qis kev pheej hmoo ntawm atherosclerosis los ntawm kev txo cov roj triglyceride.
Artichokes
Jerusalem artichoke nrog rab riam thiab roj rau ntawm ntoo
pawg ntawm Jerusalem artichokes
TusJerusalem artichoketawm los ntawm hom tsiaj ntawm paj noob hlis mas cog rau nws cov tuber thiab siv los ua cov hauv paus zaub. Lub nroog Yeluxalees artichoke tseem hu ua lub hnub lub hauv paus los yog topinambur, thiab 14 txog 19 feem pua ntawm nws qhov hnyav yog tsim ntawm cov tshuaj tiv thaiv fiber ntau. Cov kab ke tsoos niaj hnub muab qhov sib npaug ntawm 3 mus rau 10 feem pua ntawm lawv lub cev nyhav li inulin.
Chicory Lub hauv paus
Cov hauv paus hniav Chicory, nrog rau Jerusalem artichoke, yog ib lub hauv paus tseem ceeb ntawm cov roj ntsha inulin siv los ntawm kev lag luam khoom noj khoom haus. Kaum tsib mus rau 20 feem pua ntawm cov dej hauv chicory' qhov hnyav sib raug rau cov tshuaj fiber ntau. Chicory paus tej zaum yuav nyuaj rau siv rau kev ua noj ua haus, tab sis saib cov zaub mov uas muaj cov hauv paus no, xws li ntxiv cov khoom noj txom ncauj, ua ib feem ntawm lawv cov khoom xyaw kom tau txais txiaj ntsig ntawm inulin.
Leeks, Dos thiab qej
Lub qhov muag teev ntawm cov ceg tawv, cov dos thiab cov qij yog qhov zoo ntawm qhov muaj qhov ua ntej zoo (prebiotic inulin). Peb txog 10 feem pua ntawm qhov hnyav ntawm cov kav dej, 2 txog 6 feem pua ntawm qhov hnyav ntawm cov dos thiab 9 txog 16 feem pua ntawm qhov hnyav ntawm qej sib xyaw rau inulin. Sim siv cov zaub uas muaj qab rau qhov no txhua lub sijhawm uas koj noj zaub, nqaij nyuj, kua zaub lossis kua nqaj kom thiaj li muaj cov inulin ntau ntxiv hauv koj cov zaub mov.
Tsawb
Txiv tsawb muab me me ntawm inulin, lossis li 0.3 txog 0.7 feem pua ntawm cov txiv tsawb tshiab' s qhov hnyav. Txawm hais tias cov ntsiab lus prebiotic ntawm tsawb yog me me piv rau chicory hauv paus thiab Jerusalem artichoke, lawv tseem tuaj yeem pab txhawb kom koj cov khoom noj kom tsis muaj zog yog tias koj noj tsis tu ncua.
Rye thiab Barley
Rye thiab barley yog nplej uas muaj cov khoom me me ntawm inulin. Piv txwv li, kwv yees li 0.5 txog 1 feem pua ntawm rye yog inulin, thiab muaj 0.5 mus rau 1.5 feem pua ntawm barley. Xaiv cov qhob cij ua nrog cov hmoov txhuv nplej, thiab tuaj nrog koj cov mov nrog barley tsis txhob txhuv kom tau cov txiaj ntsig inulin yuav tsum muaj.
Qhov inulin tsis zoo rau koj yog dab tsi?
Yog cov inulin zoo los sis tsis zoo rau koj? Raws li koj tuaj yeem qhia tam sim no los ntawm, nws zoo tshaj plaws! Kev noj haus roj ntsha zoo li inulin tau siv rau ntau pua xyoo los txhim kho lub plab hnyuv plab hnyuv thiab lub plab kev noj qab haus huv, tswj kev noj mov, thiab pab tswj kev noj qab haus huv, tag nrho ib txwm muaj.
Kev ua haujlwm inulin yog ib hom fructan, oligofructose carbohydrate. Nws muaj nyob rau hauv cov hauv paus hniav thiab cov kab ntawm cov nroj tsuag uas yog ib txoj hauv kev khaws lub zog thiab kev tswj hwm cov nroj tsuag kub. Nws muaj txog ¼ ntawm cov calories ntawm cov piam thaj dawb hauv ib gram thiab muaj qhov cuam tshuam tsis zoo rau cov ntshav qabzib hauv lub cev, ua rau nws zoo rau cov neeg mob ntshav qab zib.
Nws tseem muaj cov yam ntxwv ntawm osmotically (muaj txiaj ntsig rau cov nroj tsuag vim tias qhov no pab lawv tiv taus qhov kub txias thiab muaj sia nyob) thiab muaj lub cev hnyav. Qhov no muab nws lub peev xwm los nqus cov kua thiab muaj lub ntuj tsis kam rau kev zom cov enzymes uas ua los ntawm tib neeg.
Koj yuav ua li cas kom ntau zog hauv cov isulin
Inulin yog ib hom fiber ntau uas muaj ntau lub zog. Noj zaub mov ntau nyob rau hauv inulin los ntawm cov khoom noj thiab ntxiv rau hauv lub cev tuaj yeem pab txhim kho qhov hnyav, cov rog rog, thiab lub plab kom huv.
Yuav pib, pib los ntawm kev ntxiv cov zaub mov muaj fiber ntau, xws li txiv hmab txiv ntoo, zaub, txiv ntoo, noob, noob txiv cov nplej, thiab legumes, rau koj cov zaub mov noj. Ua li ntawd tuaj yeem ua rau koj cov khoom noj khoom haus zoo dua qub thiab txo qhov kev pheej hmoo ntxiv cov piam thaj thiab sodium uas cov khoom noj nrog inulin yuav muaj.
Yog tias koj tab tom nrhiav ntxiv cov tshuaj inulin hauv tshuaj ntsiav, hnab looj tes, lossis hmoov faus nrog koj tus kws kho mob ua ntej ua. Xav txog koj kev noj haus fiber ntau tag nrho thiab ntau npaum li cas cov inulin koj yuav tsum ua kom tau raws li koj cov kev xav tau fiber ntau.
Yog Txiv tsawb nyob rau hauv siab inulin
Txiv tsawb muaj ntau dua cov txiv ntoo uas muaj qab: Lawv muaj cov vitamins, minerals, thiab fiber ntau, thiab lawv muaj cov inulin me me.
Ntxiv rau, ib qho txiv tsawb hauv nruab nrab (ntev li 7 txog 8 ntiv taw ntev) tsuas yog 105 calories thiab muaj kwv yees li 3 gram ntawm fiber ntau thiab 422 mg ntawm poov tshuaj
Cov tshuaj inulin ntau npaum li cas hauv ib lub txiv tsawb?
Txiv tsawb muaj 0.5 g ib 100 g txhua cov inulin thiab oligofructose.
Rau tej inulin hmoov ntau, thov hu rau peb ntawm email:herbext@undersun.com.cn
Cov chiv keeb: https: //www.webmd.com/vit vitamins-and-supplements/inulin-uses-and-risks
https://academic.oup.com/jn/article/129/7/1407S/4722578
https://www.livestrong.com/article/364660-foods-tias-txiaj-inulin/
https://draxe.com/nutrition/inulin/
