Yuav ua li cas siv chicory cag hmoov
Chicory paus fiberyog muab los ntawm cov nroj tsuag uas belongs rau tsev neeg dandelion thiab feem ntau muaj inulin.
Nws tau txuas nrog kev txhim kho ntshav qab zib tswj thiab kev noj qab haus huv ntawm plab zom mov, nrog rau lwm cov txiaj ntsig kev noj qab haus huv.
Thaum chicory cag yog ib qho ntxiv thiab cov khoom noj ntxiv, nws tuaj yeem siv los ua kas fes hloov pauv thiab.
Yog tias koj xav khaws cov txiaj ntsig ntawm cov fiber ntau no, sim ua kom tag nrho cov hauv paus hniav noj nrog pluas mov lossis brewing chicory cag kas fes rau dej haus.
Yuav ua li cas siv chicory cag hmoov hauv kev ua noj
Kev npaj zoo txhais tau tias koj yuav tau qhuav thiab ci koj cov chicory ua ntej brewing nws rau chicory kas fes. Ib txoj hauv kev npaj nws yog thawj zaug hlais cov hauv paus chicory rau hauv me me uas koj yuav tom qab ntawd ziab hauv lub hnub lossis hauv lub tshuab nqus dej. Koj yuav xav kom cov khoom me me npaum li qhov ua tau kom paub tseeb tias koj lub kas fes grinder yuav tuaj yeem ua rau lawv. Tom ntej no, koj xav ci hauv qhov cub kub nruab nrab (txog 350 degrees) rau ob peb teev. Tom qab ntawd koj tuaj yeem zom cov hauv paus hauv ntau txoj hauv kev uas koj yuav zom taum kas fes. Cov kauj ruam tom ntej yog brew koj cov av chicory hauv lub lauj kaub kas fes lossis Fabkis xovxwm.
Ntxiv chicory hauv qhov sib piv 4: 1 thaum siv nws los dilute kas fes.
Qhov piv txwv no yuav tsum yog koj qhov pib. Koj tuaj yeem ntxiv lossis txo tus nqi ntawm chicory hauv koj qhov sib xyaw raws li koj nyiam.
Ntxiv me ntsis chicory cag thaum siv los ua kas fes hloov.
Chicory yog dej ntau dua thaum piv rau kas fes, uas txhais tau hais tias nws tuaj yeem mus ntev.
Ua noj chicory zaub kom lawv tsis iab.
Ua noj sib xyaw chicory zaub sweeter thiab mellower, ntxiv rau muab lawv ib qho kev ntxhib los mos.
Ntxiv cov cag chicory rau koj cov khoom ci kom lawv noj qab nyob zoo.
Chicory cag yog nplua nuj nyob rau hauv fiber ntau hu ua inulin. Inulin tau ntxiv rau ntau cov khoom noj uas muaj npe nrov kom lawv tuaj yeem muag tau raws li cov khoom siv fiber ntau. Nws ntxiv fiber ntau yam tsis cuam tshuam rau cov khoom noj khoom haus tsw lossis kev ntxhib los mos, tsis zoo li lwm qhov chaw fiber ntau. Fiber yog cov khoom noj tseem ceeb uas tuaj yeem pab tswj cov ntshav qab zib thiab txo cov roj cholesterol. Koj tuaj yeem rho tawm inulin los ntawm chicory cag yooj yim los ntawm cua sov qhuav chicory cag hauv dej siv lub microwave. Cov inulin yuav tso tawm ntawm chicory hauv paus rau hauv dej.
Ua ib nrab los yog quarter taub hau ntawm chicory thaum ci lawv.
Grilling softens cov nplooj sab nrauv thaum tawm hauv nplooj nkig. Nws kuj tseem muab Chicory zaub ntsuab rau haus luam yeeb. Lub teeb txheej nrog cov roj txiv roj roj ntxiv tuaj yeem txhim kho qhov tsw thiab ua kom cov txheej txheem softening.
Ua chop chicory zaub yog tias koj npaj yuav ua rau lawv.
Chopping shortens lub sij hawm ua noj ua haus thiab xyuas kom meej tias tag nrho cov nplooj muaj ib tug zoo sib xws mos mos sib xws.
Tsis txhob haus chicory kas fes yog tias koj xav tau caffeine.
Chicory tsis muaj caffeine txawm tias qhov tseeb tias thaum brewed, nws tuaj yeem zoo li kas fes muaj zog heev. Chicory tsuas yog siv los txo tus nqi thiab caffeine cov ntsiab lus ntawm kas fes yam tsis muaj kev cuam tshuam los ntawm qhov tsw, tsis ntxiv rau nws cov teebmeem stimulating.
Dab tsi yog chicory cag ua
Chicory yog tsob ntoo. Nws cov hauv paus hniav thiab qhuav, saum npoo av yog siv los ua tshuaj.Chicoryyog siv los poob qab los noj mov, chim plab, cem quav, siab thiab gallbladder teeb meem, mob cancer, thiab lub plawv dhia ceev.
Chicory Root Hmoov Cov txiaj ntsig
1. Ntim nrog prebiotic fiber ntau inulin
Cov hauv paus tshiab chicory yog tsim los ntawm 68% inulin los ntawm qhov hnyav qhuav.
Inulin yog ib hom fiber ntau hu ua fructan lossis fructooligosaccharide, carbohydrate ua los ntawm cov saw luv ntawm fructose molecules uas koj lub cev tsis zom.
Nws ua raws li prebiotic, txhais tau tias nws pub cov kab mob muaj txiaj ntsig hauv koj lub plab. Cov kab mob uas muaj txiaj ntsig zoo no ua lub luag haujlwm hauv kev txo qis kev mob, tawm tsam cov kab mob phem, thiab txhim kho cov ntxhia nqus dej.
Yog li, chicory cag fiber tuaj yeem txhawb kev noj qab haus huv ntawm lub plab hauv ntau txoj hauv kev.
TSEEM CEEB
Chicory cag feem ntau yog tsim los ntawm inulin, prebiotic uas txhawb kev loj hlob ntawm cov kab mob plab noj qab haus huv.
2. Tej zaum yuav pab txoj hnyuv
Txij li thaum cov inulin nyob rau hauv chicory paus fiber dhau los ntawm koj lub cev undigested thiab pub koj cov kab mob plab, nws yuav txhawb kev noj qab nyob zoo digestion.
Hauv particular, cov kev tshawb fawb qhia tias inulin tuaj yeem txo qhov cem quav.
Kev tshawb fawb 4-lub lim tiam hauv 44 tus neeg laus nrog cem quav pom tias noj 12 grams ntawm chicory inulin ib hnub tau pab cov quav mos thiab ua rau lub plab zom mov ntau zaus, piv nrog kev noj cov placebo (6Trusted Source).
Hauv kev tshawb fawb hauv 16 tus neeg uas muaj cov quav qis qis, noj ib hnub ib zaug ntawm 10 grams ntawm chicory inulin nce tus naj npawb ntawm cov plab hnyuv siab raum ntawm 4 mus rau 5 ib lub lis piam, qhov nruab nrab.
Nco ntsoov tias feem ntau cov kev tshawb fawb tau tsom rau cov tshuaj chicory inulin, yog li xav tau kev tshawb fawb ntxiv ntawm nws cov fiber ntau ntxiv.
TSEEM CEEB
Vim nws cov ntsiab lus inulin, chicory hauv paus fiber ntau tuaj yeem pab txo qis cem quav thiab ua rau cov quav ntau zaus.
3. Tej zaum yuav txhim kho kev tswj ntshav qab zib
Chicory cag fiber tuaj yeem txhawb kev tswj ntshav qab zib, tshwj xeeb tshaj yog rau cov neeg mob ntshav qab zib.
Qhov no tej zaum yuav yog vim nws cov inulin, uas txhawb kev loj hlob ntawm cov kab mob muaj txiaj ntsig koom nrog hauv cov metabolism hauv carbohydrate - uas zom cov carbohydrates rau hauv cov suab thaj - thiab rhiab heev rau insulin, cov tshuaj hormones uas pab nqus cov piam thaj los ntawm cov ntshav.
Chicory cag fiber kuj muaj cov tebchaw xws li chicoric thiab chlorogenic acids, uas tau pom tias yuav ua rau kom cov leeg rhiab heev rau insulin hauv kev tshawb fawb nas.
Ib txoj kev tshawb fawb 2-hli hauv 49 tus poj niam uas muaj ntshav qab zib hom 2 pom tias noj 10 grams ntawm inulin ib hnub ua rau muaj kev txo qis hauv cov ntshav qab zib thiab hemoglobin A1c, qhov ntsuas nruab nrab ntawm cov ntshav qab zib, piv nrog cov placebo.
Qhov tshwj xeeb, cov inulin siv hauv txoj kev tshawb no yog hu ua inulin ua haujlwm siab thiab feem ntau ntxiv rau cov khoom ci thiab dej qab zib ua cov piam thaj hloov. Nws muaj cov tshuaj sib txawv me ntsis dua li lwm hom inulin.
Yog li, kev tshawb fawb ntxiv yog xav tau ntawm chicory cag fiber tshwj xeeb.
TSEEM CEEB
Inulin thiab lwm yam tshuaj nyob rau hauv chicory paus yuav pab txhim kho cov ntshav qab zib tswj, tshwj xeeb tshaj yog nyob rau hauv cov neeg mob ntshav qab zib.
4. Tej zaum yuav txhawb kev poob phaus
Qee cov kev tshawb fawb qhia tias chicory hauv paus fiber ntau tuaj yeem tswj kev qab los noj mov thiab txo tag nrho cov calorie kom tsawg, tej zaum ua rau poob phaus.
Ib txoj kev tshawb fawb 12-lub lim tiam hauv 48 tus neeg laus uas hnyav dhau tau txiav txim siab tias noj 21 grams tauj ib hnub ntawm chicory-derived oligofructose, uas zoo ib yam li inulin, ua rau qhov tseem ceeb, 2.2-phaus (1-kg) qhov nruab nrab ntawm lub cev qhov hnyav - thaum pab pawg placebo nce qhov hnyav (14Trusted Source).
Txoj kev tshawb no kuj pom tias oligofructose pab txo qis ghrelin, ib yam tshuaj uas txhawb kev xav ntawm kev tshaib kev nqhis.
Lwm qhov kev tshawb fawb tau ua rau cov txiaj ntsig zoo sib xws tab sis feem ntau kuaj cov tshuaj inulin lossis oligofructose - tsis yog chicory cag fiber.
TSEEM CEEB
Chicory hauv paus fiber ntau tuaj yeem pab poob phaus los ntawm kev txo qis qab los noj mov thiab txo qis calorie kom tsawg, txawm tias xav tau kev tshawb fawb ntxiv.
5. Yooj yim ntxiv rau koj cov khoom noj
Chicory cag fiber yog yooj yim ntxiv rau koj cov zaub mov. Qhov tseeb, tej zaum koj twb tau haus nws yam tsis tau paub txog nws, vim qee zaum nws tau siv los ua ib qho ntxiv hauv cov khoom noj.
Nws muaj ntau zuj zus pom chicory hauv paus ua tiav rau nws cov inulin, uas yog siv los ua kom cov ntsiab lus fiber ntau los yog ua cov suab thaj lossis rog hloov vim nws cov khoom gelling thiab qab zib me ntsis, raws li (17Trusted Source).
Hais tias, nws tuaj yeem siv hauv tsev ua noj thiab. Qee lub khw tshwj xeeb thiab cov khw muag khoom noj nqa tag nrho cov hauv paus hniav, uas feem ntau yog boiled thiab noj raws li zaub.
Dab tsi ntxiv, yog tias koj tab tom nrhiav kom txo koj cov caffeine kom tsawg, koj tuaj yeem siv roasted thiab hauv av chicory cag ua kas fes hloov. Txhawm rau ua kom cov dej haus nplua nuj no, ntxiv 2 tablespoons (11 grams) hauv av chicory hauv paus rau txhua 1 khob (240 ml) dej hauv koj lub tshuab kas fes.
Thaum kawg, inulin los ntawm chicory cag tuaj yeem muab rho tawm thiab ua rau cov tshuaj uas muaj nyob hauv online lossis hauv khw muag khoom noj qab haus huv.
TSEEM CEEB
Tag nrho cov hauv paus chicory tuaj yeem boiled thiab noj raws li zaub, whereas hauv av chicory feem ntau brewed nrog dej los ua kas fes zoo li dej haus. Raws li ib qho chaw nplua nuj ntawm inulin, nws tuaj yeem pom muaj nyob rau hauv cov khoom noj thiab cov tshuaj ntxiv.
Rau bulkchicory cag hmoov, thov hu rau peb ntawm email:herbext@undersun.com.cn
Siv tau: https://www.healthline.com/nutrition/chicory-root-fiber
https://www.spiceography.com/cooking-with-chicory/
https://www.rxlist.com/chicory/supplements.htm
