Izinzuzo Zempilo Ezihehayo EziwuChicory Okufanele Uzazi!

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Sonke sihlangabezane negama elithi 'chicory'. Yebo, kuyefana nalokho 'kwe-chicory' ekhofi le-chicory. Ngokwesayensi ebizwa ngokuthi yiCichorium intybus, isitshalo se-chicory sisetshenziselwa izimpande, amaqabunga kanye namafihlekile. Amaqabunga esitshalo asetshenziswa ngendlela efanayo naleyo yesipinashi, lapho amaqabunga asetshenziswa khona kusaladi nakwezinye izindlela zokupheka ezifanayo. Izimfanelo zokwelapha ezinesitshalo sisonke zikwenza kube ukwengeza okunempilo ekudleni kwakho.

Ingxenye ezuzisa kakhulu futhi ethanda kakhulu isitshalo se-chicory izimpande. Ezomndeni we-dandelion, izimpande zinjengokhuni futhi zinemicu. Izimpande zigaywa zibe yimpuphu futhi zisetshenziswa esikhundleni sekhofi, ngenxa yokufana kokunambitheka kwayo ^[1] . Iyatholakala futhi kwifomu lokungezelela.

Izimpande ze-chicchi zisetshenziswe izinkulungwane zeminyaka njengekhambi lamakhambi ngenxa yenqwaba yezinzuzo zezempilo ezinazo. Ekunciphiseni izinkinga zokugaya ukudla nasekuvimbeleni isilungulela, izimpande nazo ziyasiza ekuvikeleni ukutheleleka kwamagciwane nokwandisa amasosha omzimba ^[okubili] .

Qhubeka ufunde ukuze wazi izindlela ezahlukahlukene enye indlela yekhofi engakusiza ngayo ukwenza ngcono impilo yakho.

Inani lokudla okunempilo kweChicory

Amagremu ayi-100 empande eyomile aqukethe ama-calories angu-72 wamandla, u-0.2 g we-lipid fat, 8.73 g ushukela no-0.8 mg iron.

Izakhi zomzimba ezisele kumagremu ayi-100 e-chicory zimi kanje ^[3] :

• 17.51 ​​g i-carbohydrate
• 80 g amanzi
• 1.4 g amaprotheni
• 1.5 g fibre
• 41 mg we-calcium
• 22 mg magnesium
• 61 mg phosphorus
• 290 mg sodium
• 50 mg we-potassium

Izinzuzo Zezempilo ZikaChicory

1. Ithuthukisa impilo yenhliziyo

UChicory kuthiwa unekhono lokunciphisa i-cholesterol 'embi' ye-LDL emzimbeni okuyimbangela enkulu yomfutho wegazi ophezulu. I-cholesterol ye-LDL iyithinta kabi impilo yenhliziyo yakho ngokuvimba ukuhamba kwegazi ngokubopha imithambo nemithambo yegazi, ngaleyo ndlela kwandise amathuba okuhlaselwa yinhliziyo nokushaywa unhlangothi. Futhi, i-chicory igcwele ama-anti-thrombotic nama-anti-arrhythmic agents angasiza ekuthuthukiseni ibhalansi yegazi ne-plasma emzimbeni - okudala ukwehla okukhulu emathubeni ezifo ezithinta uhlelo lwakho lwe-cardiovascular ^{[4] [5]} .

2. Kuthuthukisa ukugaya

I-fiber ecebile, impande eyomile inikezela inani elidingekayo le-fiber emzimbeni wakho elinomthelela oqondile ekuthuthukiseni inqubo yokugaya ukudla. Ngokuhambisana nalokho, i-chicory iqukethe i-insulin (i-prebiotic enamandla) esiza ekulweni nezinkinga ezihlobene nokugaya ukudla njengokugaya ukudla, igesi, ukuqunjelwa, i-acid reflux nesilungulela ^[6] .

3. Ukwehla kwesisindo sengculazi

Umthombo omuhle we-oligofructose, i-chicory inenzuzo enkulu uma ulangazelela ukunciphisa isisindo. Ukuba khona kosizo lwe-insulin ekulawuleni i-ghrelin, ngaleyo ndlela kuvimbele imihelo yendlala engapheli. Ngokunciphisa amazinga we-ghrelin, i-chicory ingasiza ekuvimbeleni ukudla ngokweqile ^[7] .

4. Iphatha isifo samathambo

Isetshenziswa njengendlela yokwelashwa kobuhlungu be-arthritis, izifundo ziveza ukuthi izakhiwo zokuvuvukala kwe-chicory zisiza ekuphatheni nasekunciphiseni ubuhlungu obuhambisana nezimo ezifana ne-osteoarthritis. Ngaphandle kwalokho, i-chicory ingasetshenziselwa ukuphatha ama-aches, izinhlungu zemisipha, kanye nobuhlungu obuhlangene ^[8] .

5. Kuqinisa amasosha omzimba

Njengoba inezindawo zokulwa namagciwane nezokulwa nokuvuvukala, i-chicory ingathathwa kalula njenge-ejenti yokuqinisa amasosha omzimba ^[9] . Amakhemikhali e-polyphenolic ku-chicory nawo asebenzela le nzuzo ^[10] . Ngaphandle kwalokhu, indawo yekhofi nayo inezindawo zokulwa ne-antioxidant.

6. Uphatha ukukhathazeka

Impahla yokudambisa yemisebenzi ye-chicory ngokuya ngale nzuzo yezempilo. Ukusetshenziswa kwe-chicory kungasiza ekunciphiseni ingqondo yakho futhi kunciphise amazinga wokukhathazeka. Ngokuya ngezifundo ezimbalwa, i-chicory ingasetshenziswa njengosizo lokulala ukusiza ukuthuthukisa umjikelezo wakho wokulala. Ngokunciphisa amazinga akho okuxineka nokukhathazeka, usizo lwe-chicory luvimbela ukuqala kokungalingani kwamahomoni, isifo senhliziyo, ukwehla kwengqondo, ukuqwasha nokuguga ngaphambi kwesikhathi ^{[ishumi nanye] [12]} .

7. Siza ukwelapha ukuphazamiseka kwezinso

Isetshenziswe njenge-diuretic, usizo lwe-chicory ukwandisa ivolumu yakho yomchamo ethi nayo ikhuthaze amazinga akho okuchama. Ngezinga eliphakeme lokuchama, uzokwazi ukususa ubuthi obutholwe ezinso nasesibindi sakho ^[13] .

Ngaphandle kwalokhu okushiwo ngenhla, i-chicory isiza nokwelapha ukuqunjelwa, ukuvimbela umdlavuza, ukwelashwa kwesifo sikashukela, ukukhulisa impilo yesibindi futhi kungasiza ekwelapheni i-eczema ne-candida ^{[14] [10]} .

Ungadliwa Okunempilo Chicory

1. IDandelion ne-chicory chai

Izithako ^{[ishumi nanhlanu]}

• & frac12 inkomishi yamanzi
• 2 izingcezu ujinja omusha
• 1 ithisipuni dandelion izimpande, umhlabathi onamakhaza othosiwe
• 1 ithisipuni izimpande ze-chicory, umhlabathi owugayiwe othosiwe
• Ama-peppercorn ama-2 amnyama, aqhekeziwe
• Ama-pods ama-cardamom aluhlaza ama-2, aqhekeziwe
• I-clove ephelele
• & ubisi lwenkomishi ye-frac12
• Induku yesinamoni engu-1-intshi, ihlukaniswe yaba yizicucu
• 1 isipuni uju

Izikhombisi-ndlela

• Hlanganisa amanzi, ujinja, impande yedandelion, impande ye-chicory, ama-peppercorns, i-cardamom, i-clove, nesinamoni kuthebhu yetiye.
• Vala bese ubilisa.
• Nciphisa ukushisa kube phansi bese ubila futhi ukugcine kumboziwe imizuzu engu-5.
• Faka ubisi noju bese uletha ukubilisa futhi.
• Susa emlilweni bese ungena enkomishini

2. I-vanilla enongwe izinongo zesidlo sasekuseni [i-vegan ne-gluten]

Izithako

• 1 & ubhanana obuyiqhwa obungu-frac12
• & frac12 inkomishi oats-free oats
• 2 ithisipuni emhlabathini chicory
• 1 ithisipuni ujinja omusha
• 1 ithisipuni sinamoni
• 1/3 indebe yama-alimondi
• & frac12 isipuni i-vanilla powder
• Ama-alimondi achotshoziwe
• Isinamoni

Izikhombisi-ndlela

• Faka zonke izithako ku-blender bese uhlanganisa kuze kube kukhulu futhi kube ukhilimu.
• Khonza kubanda.

Okuqhamuka uma udla imishanguzo

• Abesifazane abakhulelwe kufanele bagweme i-chicory ngoba ingakhuthaza ukuya esikhathini futhi iholele ekuphuphumeni kwesisu ^[16] .
• Ngesikhathi sokuncelisa, gwema i-chicory njengoba ingadlulisela enganeni.
• Kungadala ukungezwani komzimba nabantu abane-allergies kuma-marigold, daisy njll.
• Gwema i-chicory uma unamatshe enyongo. ^[17] .

1. [1]URoberfroid, M. B. (1997). Izinzuzo zezempilo zama-oligosaccharides angagayeki. I-InDietary Fibre Kwezempilo Nezifo (amakhasi 211-219). I-Springer, iBoston, MA.
2. [okubili]URoberfroid, M. B. (2000). Chicory fructooligosaccharides kanye nomgudu wamathumbu.
3. [3]Shoaib, M., Shehzad, A., Omar, M., Rakha, A., Raza, H., Sharif, H. R., ... & Niazi, S. (2016). I-Inulin: Izakhiwo, izinzuzo zezempilo kanye nokusetshenziswa kokudla. Ama-polymer e-carbohydrate, 147, 444-454.
4. [4]UNwafor, I. C., Shale, K., & Achilonu, M. C. (2017). Ukwakheka kwamakhemikhali kanye nezinzuzo zokudla okunomsoco kwe-chicory (Cichorium intybus) njengesengezo esikahle sokuncoma kanye / noma enye indlela yokuphakelwa kwemfuyo. IScientific World Journal, 2017.
5. [5]I-Azzini, E., Maiani, G., Garaguso, I., Polito, A., Foddai, M. S., Venneria, E., ... & Lombardi-Boccia, G. (2016). Izinzuzo ezingaba khona zezempilo zokukhishwa okunothe kwe-polyphenol okuvela eCichorium intybus L. kufundwe ngemodeli yamaseli e-Caco-2 Imithi yokwengeza kanye nokuphila isikhathi eside kwamaselula, i-2016.
6. [6]UMikka, A., Siepelmeyer, A., Holz, A., Theis, S., & Schön, C. (2017). Umphumela wokusetshenziswa kwe-chicory inulin ekusebenzeni kwamathumbu ezifundweni ezinempilo ngokuqunjelwa: isilingo esilawulwa ngokungahleliwe, esiyimpumputhe, esilawulwa yi-placebo.Iphephabhuku lamazwe omhlaba wesayensi yokudla nokondleka, i-68 (1), 82-89.
7. [7]I-Theis, S. (2018). Isimangalo sezempilo se-EU esigunyaziwe se-chicory inulin. I-InFoods, Nutrients kanye Nezithako Zokudla ezinezimangalo ezigunyaziwe ze-EU Health Claims (pp. 147-158). Ukushicilelwa kweWoodhead.
8. [8]ULambeau, K. V., & McRorie Jr, J. W. (2017). Izithasiselo ze-fiber kanye nezinzuzo zezempilo eziqinisekiswe emtholampilo: Ungayibona kanjani futhi uyincome kanjani i-fiber therapy esebenzayo.I-Journal ye-American Association of Nurse Practitioners, 29 (4), 216-223.
9. [9]Achilonu, M., Shale, K., Arthur, G., Naidoo, K., & Mbatha, M. (2018). Izinzuzo ze-Phytochemical of Agroresidues njenge-Resource Nutritive Dietary Resource ye-Pig and Poultry Farming. I-Journal of Chemistry, 2018.
10. [10]URolim, P. M. (2015). Ukwenziwa kwemikhiqizo yokudla yama-prebiotic kanye nezinzuzo zezempilo Isayensi Yezokudla Nobuchwepheshe, 35 (1), 3-10.
11. [ishumi nanye]UPrajapati, H., Choudhary, R., Jain, S., & Jain, D. (2017). Izinzuzo zezempilo zama-symbiotic: Ukubuyekezwa. Intuthuko Yezocwaningo Oluhlanganisiwe, 4 (2), 40-46.
12. [12]UBabbar, N., Dejonghe, W., Gatti, M., Sforza, S., & Elst, K. (2016). Ama-oligosaccharides we-Pectic avela kwimikhiqizo evela kwezolimo: ukukhiqizwa, ukwakheka kanye nezinzuzo zezempilo. Ukubuyekezwa okubalulekile ku-biotechnology, 36 (4), 594-606.
13. [13]UMeyer, D. (2015). Izinzuzo zezempilo zemicu ye-prebiotic. Ukuthuthuka ocwaningweni lokudla nokondla (Umq. 74, amakhasi 47-91). I-Academic Press.
14. [14]UThorat, B. S., noRaut, S. M. (2018). Chicory umuthi owengezelayo wokwelapha ukudla kwabantu. IJenali yezitshalo zokwelapha, 6 (2), 49-52.
15. [ishumi nanhlanu]Yummly. (2019, Julayi 5). Chicory Root Ungadliwa [Okuthunyelwe kweBhulogi]. Ibuyiswe kusuka, https://www.yummly.com/recipes/chicory-root
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17. [17]UGhimire, S. (2016) .Ulwazi ngokuThuthukiswa kokudla kanye nemiphumela yabo kwezempilo (iziqu zobudokotela, iFakhalthi Yezemfundo, iTribhuvan University Kirtipur).

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