Inulin yog cov tshuaj muaj hmoov txhuv nplej siab muaj nyob hauv ntau hom txiv hmab txiv ntoo, zaub, thiab tshuaj ntsuab, suav nrog cov nplej, dos, tsawb, hau, txhaws, artichokes, thiab asparagus. Cov tshuaj inulin uas siv rau cov tshuaj yog feem ntau tau los ntawm kev nqus cov nqaij hauv cov dej hauv dej kub.
Inulin feem ntau siv los ntawm qhov ncauj rau cov ntshav siab, nrog rau cov roj (cholesterol) thiab triglycerides. Nws kuj tseem siv rau poob phaus, cem quav, zawv plab, thiab muaj ntshav qab zib.
Cov Tshuaj Inulin
Thaum noj ntawm qhov ncauj: Inulin yog POSSIBLY SAFE rau cov neeg laus thaum siv tsim nyog. Cov kev mob tshwm sim feem ntau tshwm sim hauv lub plab. Lawv yuav suav muaj roj, tsam plab, raws plab, quav tawv, thiab ib ce. Cov kev mob tshwm sim no yuav hnyav tshaj nyob ntawm cov tshuaj tiv thaiv kab mob hauv ntau dua (ntau dua 30 grams).
Cov tshuaj phiv inulin ibs
Inulin yog rau ib chav kawm ntawm kev noj haus fiber ntau lub npe hu ua fructans uas yog qhov siab FODMAP oligosaccharides. Rau cov neeg muaj plob tsis so tswj ua pa txawm tias cov koob tshuaj me me xws li 0.5 txog 1 gram tuaj yeem ua rau roj, tsam plab, mob plab, thiab raws plab.
Inulin phiv cov pa roj
Yog tias koj' nws zoo li cov neeg Asmeskas feem ntau, koj sim ua kom muaj fiber ntau rau koj cov kev noj haus. Qhov ntawd yog qhov ua tau zoo, vim hais tias ib nrab neeg Asmeskas tau txais tsuas yog ib nrab ntawm cov lus pom zoo ntawm cov fiber ntau hauv ib hnub. Cov neeg tsim khoom tau teb rau cov neeg siv khoom lub siab xav los ntawm kev ntxiv tshuaj fiber ntau rau cov zaub mov thiab dej haus, nrog rau cov khoom noj khoom haus, cov khoom siv hluav taws xob, cov khoom noj protein, "cov zaub mov kom tsis muaj mob", noj mis nyuj khov thiab txawm tias dej ntim dej.
Ib qho ntawm cov thau khoom siv fiber ntau-txhawb nqa yog inulin. Zoo li txhua yam muaj fiber, nws yuav ua rau muaj roj, tsam plab thiab mob plab yog hais tias noj sai dhau lossis ntau ntau. Ntau ntawm kuv cov neeg uas tau yws yws txog kev tsis txaus siab tsis paub txog cov inulin ntau npaum li cas lawv noj nyob rau ib hnub. Lawv feem coob tsis tau hnov dua thiab.
Inulin phiv cuam tshuam
Chitinase yog ib qho ntawm enzyme qee zaum siv hauv kev kho mob, tshwj xeeb hauv kev tawm tsam fungal cream thiab muab tshuaj pleev. Kuv tsis paub txog qhov kev tshawb fawb txhawb nws cov nqi ua ib qho txiaj ntsig rau cov tshuaj probiotic lossis cov khoom noj.
Cov neeg tsim tawm ntawm ntau yam probiotics suav nrog ntxiv cov khoom xyaw nrog kev cia siab ua kom lawv cov khoom ua tau zoo dua. Thiab ntau zaus, lawv tuaj yeem ua ib rooj plaub zoo rau ib qho khoom noj tshwj xeeb. Noj, piv txwv li, prebiotics, uas yog tsim los muab kev pabcuam noj haus kom muaj txiaj ntsig rau cov kab mob probiotic lossis lwm yam txhim kho nws txoj kev ua neej nyob rau hauv txoj hnyuv. Prebiotics suav nrog inulin, oligosaccharides thiab ntau yam kev noj haus.
Qee cov prebiotics raug muag sib cais los ntawm cov kab mob hauv probiotic txhawm rau txhawb nqa qhov muaj sia nyob zoo hauv kev mob plab hnyuv. Cov khoom siv prebiotic no tuaj yeem siv tau tshwj xeeb rau cov neeg uas tsis zam lub txim siab zoo. Tab sis ib yam li probiotics, prebiotics tuaj yeem muaj cov kev mob tshwm sim xws li nce gassiness thiab quav tsis hloov xws li zawv plab los yog cem quav.
Cov tshuaj phiv inulin ua rau xeev siab
Phiv los ntawm inulin feem ntau koom nrog lub plab zom mov. Qee tus neeg yuav hnov mob plab thiab roj yog tias lawv siv cov inulin ntau dhau. Lwm qhov kev mob tshwm sim suav nrog kev xav ntawm xeev siab thiab zawv plab. Feem ntau, cov kev mob tshwm sim yog tias tib neeg tsis tau paub txog noj cov khoom noj nrog inulin ntxiv lossis noj tshuaj inulin. Nws yog qhov ua tau rau inulin kom ua rau muaj kev tsis haum ntawm qee leej neeg.
Inulin intolerance
Dab tsi yog ib qho fructans intolerance lossis rhiab?
Peb txhua tus tsis muaj cov enzymes tsim nyog txhawm rau rhuav tshem cov cov xov txuas ntev no ntawm fructose lwg me me. Peb lub cev tsis muaj peev xwm zom cov isulin hauv txoj hnyuv. Qhov no txhais tau hais tias nws yuav nco ntsoov taug kev mus rau txoj hnyuv loj, qhov twg qee theem ntawm fermentation yuav tshwm sim. Ua tsaug, cov kab mob hauv peb lub plab muaj cov enzymes tsim nyog los zom cov suab thaj uas tsis muaj pov thawj. Txawm li cas los rau peb qee leej (nyob ntawm peb sib xyaw cov plab hnyuv), txawm tias cov roj tsawg tshaj plaws yuav ua rau cov tsos mob tsis xis nyob.
Ntau tus neeg uas tsis tas yuav zam cov gluten (muaj protein nyob hauv cov khoom nplej), vim tias lawv pom cov tsos mob zom zaub mov tom qab noj mov nplej raws cov khoom lag luam. Tswj kev noj cov zaub mov gluten dawb tsuas yog xav tau yog tias koj tau pom tus kab mob celiac. Tej zaum, qhov chaw ntawm koj cov teeb meem plab zom mov yog qhov muaj cov fructans hauv cov zaub mov, ntau dua li gluten. Txuas ntxiv nyeem ntawv kom paub seb koj tuaj yeem sim qhov no.
inulin muaj nuj nqi(Nws ua haujlwm li cas?)
Inulin tsis yog kev zom lossis nqus hauv lub plab. Nws mus rau hauv cov kab hauv plab uas cov kab mob muaj peev xwm siv nws kom nws loj tuaj. Nws txhawb txoj kev loj hlob ntawm ib hom kab mob tshwj xeeb uas txuam nrog kev txhim kho lub plab ua haujlwm thiab kev noj qab haus huv thoob plaws. Inulin poob qis hauv lub cev' s lub peev xwm los ua kom muaj qee yam rog.
Inulin pw tsaug zog
Kev tshawb nrhiav rau cov kab mob thiab cov kab mob microbes hauv lub plab yog thaum nws tseem yog menyuam yaus. Muaj cov neeg nyob ntawm billions ntawm lawv sab hauv koj txoj cai tam sim no, thiab cov kws tshawb fawb tsuas yog tam sim no tab tom pib los xyuas seb lawv cov txiaj ntsig ntawm lub plab zom mov thiab lub cev ua kom tag nrho. Cov tib neeg muaj peev xwm tuaj yeem muaj cov teebmeem sib txawv thaum ua ke nrog cov txiaj ntsig zoo lossis qee lub hlwb nyob rau hauv cov hnyuv loj, ua rau kev sim qeeb. Cov txiaj ntsig yog tsim nyog rau kev mob siab, tab sis, thiab prebiotics zoo li inulin tsis tsuas yog pab txhawb kev pw tsaug zog, tab sis tuaj yeem ua pov thawj rau cov txiaj ntsig tseem tsis tau pom.
Tam sim no tej zaum yuav yog lub sijhawm zoo pib pib ntxiv cov tshuaj inulin rau hauv koj cov zaub mov noj, txawm hais tias nws siv nws hauv koj cov kas fes lossis tshuaj yej, lossis ntxiv rau koj rau txhua hnub smoothie. Txawm hais tias ua ib qho kev pabcuam pw tsaug zog, inulin tuaj yeem pab koj lub plab zom mov thiab kuj tseem yog qhov zoo tshaj plaws ntawm fiber ntau. Yog tias koj muaj kev txhawj xeeb txog kev noj tshuaj rau inulin vim li cas los xij, sab laj nrog koj tus kws kho mob kom paub seb nws puas cuam tshuam nrog cov kev mob lossis cov tshuaj uas koj yuav tau noj.
Cov khoom noj hauv Inulin
Ntau cov zaub mov - thiab cov zaub uas tsis tshua nyiam noj - muaj cov inulin. Cov no suav nrog:
Asparagus
Tsawb
Burdock
Khuv Xim, 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.
Phiv cov kiav txhab hauv paus fiber ntau
Thaum noj ntawm qhov ncauj: Chicory yog LIKELY SAFE rau feem ntau cov neeg laus thaum noj ntau hauv cov khoom noj. Chicory paus extract thiab cov noob chicory yog POSSIBLY SAFE rau cov laus feem ntau thaum coj los ntawm qhov ncauj noj tshuaj, lub sij hawm luv luv. Kev noj cov nqaij nyob ntawm qhov ncauj yuav ua rau muaj kev phiv GI xws li roj, tsam plab, mob plab, thiab txhaws. Nws tsis muaj' t txaus ntseeg cov ntaub ntawv kom paub yog tias chicory muaj kev nyab xeeb los siv qhov ncauj, lub sijhawm ntev, lossis cov kev mob tshwm sim yuav yog dab tsi.
Thaum ua ntawv thov rau ntawm daim tawv nqaij: Tsis muaj' t txaus ntseeg tau cov ntaub ntawv kom paub yog tias chicory muaj kev nyab xeeb. Qee qhov ntawv tshaj tawm qhia tias kov cov ntoo chicory tuaj yeem ua rau tawv nqaij ua pa.
Yuav ua li cas noj cov tshuaj inulin?
COV LAUS
BY MOUTH:
Rau cem quav: 12-40 grams tauj ib hnub kom txog li 4 vas thiv.
Txog ntshav qab zib: 10 grams tauj ib hnub rau 8 lub lis piam. Haus 30 grams ntawm cov inulin-muaj mis hmoov yaj nyob hauv dej ua ntej noj tshais thiab 15 grams yaj hauv dej ua ntej noj hmo tau siv rau 12 lub lis piam.
Rau cov qib siab ntawm cov rog hu ua triglycerides hauv cov ntshav (hypertriglyceridemia): Cov tshuaj inulin li ib txwm muaj txog 14 grams txhua hnub.
Rau kev rog: 10-30 grams tauj ib hnub rau 6-8 lub lis piam.
TUS ME NYUAM
BY MOUTH:
Rau cem quav: 4 grams tauj ib hnub rau 6 lub lis piam.
Rau tej inulin hmoov, thov hu rau peb ntawm email:herbext@undersun.com.cn
Cov lus qhia: https: //www.webmd.com/vitamins/ai/ingredientmono-1048/inulin
https://myfodmapfriend.com/ibsblog/2017/3/13/the-sneaky-high-fodmap-siv-inulin-and-chicory-root
https://www.washingtonpost.com/ lub neej / kev nyob zoo/yeeb-in-yus-why-is-nyob-sib-pus-in-so-many-food-ntxhais/2019/06/11/3ee3d4be { {19}} ec-11e9-98c1-e945ae5db8fb_story.html
https://www.autismspeaks.org/expert-opinion/autism-probiotics-and-dietary-fiber-qa-gi-specialist-tim-buie
https://www.infobloom.com/what-are-the-side-effects-of-inulin.htm
https://medium.com/foodmarble/inulin-what-is-your-uaqab-3c438bd59ca2
https://www.webmd.com/vitamins/ai/ingredientmono-1048/inulin
https://www.simplysupplements.co.uk/healthylife/sleep-disorders/inulin-for-sleep-does-it-really-help
https://www.webmd.com/vitamins/ai/ingredientmono-92/chicory
