Cov tshuaj fiber ntau los qhov twg los?
Inulinlos ntawm cov khoom siv ntuj thiab tshwm sim hauv cov nroj tsuag loj, qhov chaw nws ua lub luag haujlwm tseem ceeb hauv kev ua raws li cov carbohydrate cia. Nws tau yog ib feem ntawm peb cov neeg noj zaub mov kom zoo nyob rau ntau pua xyoo li koj pom nws nyob hauv ntau cov txiv hmab txiv ntoo thiab zaub txiv ntoo xws li txiv tsawb, dos thiab nplej. Lub hauv paus ntawm cov nroj tsuag chicory (Chicorium intybus) yog lub hauv paus ntuj ntawm inulin.
Lub hauv paus chiv keeb
Txhua xyoo, Sensus cog lus hauv zej zog thiab cov neeg ua liaj ua teb hauv Belgium thiab Netherlands los tsim thiab muab cov cag ntoo cog ruaj khov Tom qab chicory tau sown thaum pib lub Plaub Hlis, nws tawm sai sai. Lub tsob ntoo cog qoob loo tsuas yog yuav tsum tau ntes lub hnub ci ntawm nws cov nplooj ntsuab ntsuab kom thiaj li tau tsob ntoo uas cog qoob loo los tsim cov inulin thiab khaws cia rau hauv lub hauv paus. Chicory yog qhov ua tau zoo thiab muaj qoob loo muaj qhov xav tau tsawg. Ntxiv mus, nyob hauv Sensus ချဉ် nrhiav chaw me me kom tsis muaj dej ntau.
Txij lub Cuaj Hlis txog Lub Kaum Ob Hlis, tuskeeb kwm chicoryyog tau sau thiab coj mus rau Qhov Chaw Sensus nyob hauv Netherlands. Thaum lub sijhawm no, cov tshuaj inulin yog muab rho tawm los ntawm cov keeb kwm ntawm tsob ntoo tsuas muaj dej kub thiab tig mus ua inulin. Cov khoom xyaw no tau ua tiav muaj txiaj ntsig ob qho kev ua haujlwm thiab muaj txiaj ntsig zoo, nrog rau kev muaj txiaj ntsig kev noj qab haus huv, hauv ntau cov ntawv thov zaub mov noj.
Ntuj sij txheeb xyuas
Cov tag nrho ntawm Sensus chicory inulin thiab oligofructose cov khoom tsim nyog raws li ntuj tsim raws li ISO 19657: 2017 kev taw qhia. Txog ib xyoos tom qab ISO tau tsim cov txheej txheem tshiab rau cov khoom xyaw zaub mov hu ua 'ntuj', chicory cag ntoo yog thawj cov khoom noj muaj fiber ntau kom ua tiav cov ntawv pov thawj no. Chicory paus fiber ntau niaj hnub no tsuas yog muaj cov khoom noj muaj roj muaj txiaj ntsig uas tau txheeb xyuas qhov tseeb raws li ISO.
Dab tsi yog qhov khoom ntawm inulin?
Inulin ib txwm muaj tshwm sim hauv ntau cov nroj tsuag, tab sis cov tuam ntxhab kuj tuaj yeem hloov kho nws rau kev siv coj mus muag.
Ntuj suav daws
Inulin tshwm sim hauv thaj tsam 36,000 hom ntawm cov nroj tsuag, thiab cov kws tshawb nrhiav hais tias cov keeb kwm chicory yog qhov muaj txiaj ntsig tshaj plaws. Ntau cov nroj tsuag tsuas muaj mentsis tshuaj, hos lwm qhov yog qhov chaw zoo. Ntawm no' s siv pes tsawg inulin yog hauv 3.5 ooj (oz), lossis 100 grams (g), ntawm cov zaub mov hauv qab no:
chicory paus, 35.7–47.6 g
Jerusalem artichoke, 16-20 g
qej, 9-16 g
asparagus nyoos, 2-3 g
raw dos pulp, 1.1-7.5 g
hom qoob mog, 1–3.8 g
barley qhuav, 0.5-1 g
Cov chaw tsim khoom
Kuj tseem muaj cov tshuaj Inulin nyob hauv daim foos ntxiv los yog ua nyob rau hauv:
protein tuav
cereal tuav
yogurts thiab lwm yam khoom siv mis nyuj
dej qab zib
ci cov khoom lag luam
khoom noj qab zib
Raug inulin los nyob rau hauv ntau hom:
Chicory inulin: Muab los ntawm cov hauv paus hniav chicory.
Kev ua tau zoo (HP) inulin: Cov neeg tsim khoom tsim cov HP inulin los ntawm qhov tshem cov qauv luv luv ntawm nws. Cov tshuaj fiber ntau uas cuam tshuam rau inulin yog fructooligosaccharides, tseem hu ua oligofructose.
Puas muaj cov inulin los ntawm cov hauv paus hniav chicory?
Inulin yog ib hom fiber ntau uas' s pom hauv qee cov khoom noj cog. Chicory hauv paus yog lub hauv paus tseem ceeb ntawm inulin hauv daim foos ntxiv.Chicory tau pib pom nyob hauv Europe thiab Asia. Cov neeg Iyiv tau muab ntau txhiab xyoo dhau los los ua tshuaj. Nws' s tam sim no loj hlob nyob rau hauv USYour plab hnyuv me tsis nqus inulin. Thaum nws nce mus txog koj lub plab hnyuv loj (txoj hnyuv loj), cov kab mob kis nws.
Inulin yog ib hom fiber ntau, lub ntsiab lus nws' sa-based carbohydrate uas nws cov pob zeb khi tsis tau tawg los ntawm tib neeg cov enzymes zom. Zoo li txhua daim txiag, yog li, kev noj haus inulin tsis yog zom rau hauv plab hnyuv me tab sis hloov mus rau sab hauv txoj hnyuv (plab hnyuv loj), ua rau nws yog qhov quav rau tus neeg nyob hauv lub plab cov kab mob thiab pab txhawb rau peb qhov quav. Inulin tshwm sim ib txwm muaj nyob hauv qee cov zaub thiab kuj yog cais los ntawm cov hauv paus ntawm cov nroj tsuag chicory - nws cov nplooj uas koj tuaj yeem paub raws li cov zaub nplooj hu ua endive - yuav ntxiv rau cov zaub mov tiav.
Cov isulin tsim nyob qhov twg?
Inulins yog ib pawg uas muaj cov kab mob polysaccharides uas ua los ntawm ntau hom nroj tsuag, feem ntau cov khoom lag luam feem ntau muab rho tawm ntawm cov nqaij. Cov inulins koom nrog ib chav kawm ntawm kev noj haus fiber ntau lub npe hu ua fructans. Inulin yog siv los ntawm qee cov nroj tsuag ua qhov txhais tau tias lub zog khaws cia thiab feem ntau pom muaj nyob hauv cov hauv paus hniav lossis cov cag ntoo. Feem ntau cov nroj tsuag uas coj los ua ke thiab khaws cov tshuaj hauv tsis tsim nyog khaws cov lwm hom carbohydrate xws li cov hmoov txhuv nplej siab. Hauv Tebchaws Asmeskas hauv xyoo 2018, Lub Chaw Tswj Xyuas Khoom Noj thiab Tshuaj Kuaj pom zoo inulin raws li kev noj haus cov khoom noj muaj fiber ntau siv los txhim kho cov zaub mov muaj txiaj ntsig ntawm cov khoom lag luam tsim khoom noj.Ua inulin los ntsuas lub raum kev ua haujlwm yog" tus qauv kub" rau kev sib piv nrog rau lwm txoj kev ntsuas kwv yees tus nqi glomerular filtration.
inulin vs psyllium
Ob qho tag nrho cov tshuaj inulin thiab psyllium yog cov khoom siv ntuj tsim, suav hnub qub uas feem ntau siv rau kev noj qab haus huv zoo sib xws. Koj yuav noj tshuaj psyllium lossis inulin los pab kho ntshav qab zib, cem quav lossis triglyceride thiab qib roj cholesterol. Inulin thiab psyllium tseem muaj cov txiaj ntsig kev noj qab haus huv tshwj xeeb. Ua ntej koj pib noj cov tshuaj psyllium lossis inulin rau ib qho laj thawj zoo, sab laj koj tus kws kho mob txog kev noj tshuaj kom zoo thiab muaj kev phom sij.
Muaj nuj nqi
Inulin yog ib hom fructo-oligosaccharide, lossis FOS, uas pab rau pub" tus phooj ywg" cov kab mob hauv koj txoj hnyuv, piav txog University of Pittsburgh Medical Center. Inulin qee zaum qee yog hu ua" prebiotic" thiab pom tias ib txwm muaj hauv tej zaub mov xws li zaub ntsuab, taum pauv, hau thiab dos. Psyllium cov noob thiab cov noob husks yog los ntawm cov nroj tsuag Plantago ispaghula thiab P. ovata, thiab lawv' feem ntau siv rau lawv cov ntsiab lus fiber ntau thiab cov ntsiab lus mucilage, hais tias University of Michigan Health System. Psyllium' s fiber ntau thiab kua roj ua rau muaj cov ua rau lub cev tsis ua hauj lwm zoo, nrog rau kev ua kom lub plab zom mov, roj ntshav muaj roj thiab ua kom cov ntshav muaj ntshav qab zib.
Qhov cuam tshuam
Ob qho tag nrho cov inulin thiab psyllium yuav pab tswj koj cov ntshav qab zib yog tias koj muaj ntshav qab zib, thiab qis dua triglycerides, raws li University of Michigan Health System. Ob qho tshuaj yeeb dej caw kuj tseem tuaj yeem pab kho tus kab mob siab, mob plab thiab lub plab ua kom raws plab. Tshwj xeeb, inulin thiab lwm yam FOS qee zaum siv los pab daws taug kev mus ncig txawv tebchaws' s mob plab zawv, sau cia University of Pittsburgh Medical Center. Inulin kuj tseem yuav pab tiv thaiv eczema, thaum psyllium tuaj yeem pab kho tus cem quav thiab kab mob diverticular. Lwm qhov kev siv rau psyllium muaj xws li pab txo qis kev mob qog noj ntshav thiab mob plawv, nrog rau kev pab kho tus mob hemorrhoids, kub siab thiab mob plab hnyuv mob xws li Crohn' s kab mob los yog mob plab, hais tias University of Maryland Medical Center Cov. Tham nrog koj tus kws kho mob ua ntej noj tshuaj inulin lossis psyllium rau ib qho kev noj qab haus huv.
Tej zaum
Inulin tuaj yeem pab txhawb koj kev noj qab haus huv ua ntej thiab tom qab phais mob, sau cia University of Michigan Lub Tsev Haujlwm Saib Xyuas Kev Noj Qab Haus Huv. Psyllium muaj peev xwm txhawb txoj kev poob phaus los ntawm kev txo kev tshaib kev nqhis, hais tias University of Maryland Medical Center.Psylliumkuj tseem tuaj yeem muab cov txiaj ntsig yog tias koj mob atherosclerosis lossis cem quav cuam tshuam nrog tus kab mob Parkinson' Tsis muaj kev tshawb nrhiav pom tseeb txog kev kho mob txhawb kev siv cov inulin lossis psyllium rau ib qho ntawm cov hom phiaj no, txawm li cas los xij.
Dosages
Koj tuaj yeem siv 1/2 mus rau 2 me nyuam diav ntawm psyllium noob tov nrog 1 khob dej sov txhua hnub, lossis txog plaub koob noj ib hnub, raws li University of Maryland Medical Center. Koj yuav tsum haus lub psyllium sib tov tam sim ntawd tom qab tov nws, ua ntej nws ua tuab heev. Hloov lwm txoj kev, koj tuaj yeem noj 2,000 mus rau 3,000 mg ntawm inulin txhua hnub, lossis ntau npaum li 8 txog 20 gram txhua hnub los pab kho ntshav qab zib, triglyceride lossis qib roj cholesterol siab, hais tias University of Michigan Lub Tsev Noj Qab Haus Huv. Nug koj tus kws kho mob txog qhov ntau npaum li cas' txoj cai rau koj ua ntej noj psyllium lossis inulin.
Rooj Siv Ceeb Toom
Ob qho inulin thiab psyllium tuaj yeem ua rau roj thiab tsam plab. Ob lub tshuaj no tseem tuaj yeem ua rau muaj kev tsis haum tshuaj rau qee leej neeg, txawm hais tias qhov kev phiv tshuaj no tsis tshua muaj tshwm sim, hais tias University of Michigan Health System. Yog tias koj muaj mob ua cem quav, tsis mob ntshav qab zib los sis mob plab tsis xis nyob, yuav tsum noj psyllium tsuas yog saib xyuas los ntawm ib tug kws saib xyuas kev noj qab haus huv. Tsis tas li, psyllium yuav tsis zoo yog tias koj muaj teeb meem nqos, txoj hlab nqos mov, lossis lub plab hnyuv lossis lub plab hnyuv, ceeb toom rau University of Maryland Medical Center. Psyllium tuaj yeem cuam tshuam qhov tsis zoo nrog qee yam tshuaj, xws li Tegretol, tshuaj mob ntshav qab zib, tricyclic antidepressants, digoxin thiab lithium.
Yog tias koj xav tau cov inulin hmoov, hu rau peb ntawm email:herbext@undersun.com.cn
Cov lus qhia: https: //www.inspiredbyinulin.com/natural-origin.html
https://www.medicalnewstoday.com/articles/318593#sources
https://www.webmd.com/vitamins-thiab-pawg/inulin-uses-and-risks
https://en.wikipedia.org/wiki/Inulin
https://www.livestrong.com/article/303982-what-is-the-difference-between-psyllium-inulin-fiber/
