Inulin: nws yog dab tsi, nws yog dab tsi rau thiab cov khoom noj nws muaj

Zoo Siab

• Dab tsi yog nws rau
• Sau cov zaub mov ntau hauv inulin
• Yuav noj cov tshuaj tiv thaiv inulin li cas
• Muaj kev phiv ntau
• Cov Yuav Tsum Tau Ua

Inulin yog ib hom soluble nondigestible fiber, ntawm chav kawm fructan, uas muaj nyob hauv qee yam khoom noj xws li dos, qij, burdock, chicory lossis nplej, piv txwv.

Hom polysaccharide no suav tias yog prebiotic, vim nws muab ntau cov txiaj ntsig kev noj qab haus huv, xws li nce ntxiv kev nqus ntawm cov zaub mov hauv cov hnyuv, tsuas yog calcium, magnesium thiab hlau, thiab tswj kev ua haujlwm ntawm txoj hnyuv, txhim kho cem quav.

Ntxiv rau qhov muaj nyob rau hauv cov zaub mov, inulin kuj tseem tuaj yeem pom cov khoom noj muaj txiaj ntsig zoo hauv cov qauv ntawm cov hluavtaws prebiotic, tuaj yeem yuav tom khw muag tshuaj lossis cov khw muag khoom noj khoom haus huv, thiab nws yog ib qho tseem ceeb kom ua raws li kev qhia ntawm tus kws tshaj lij kho mob.

Dab tsi yog nws rau

Kev noj cov inulin tsis tu ncua tuaj yeem lav ntau cov txiaj ntsig kev noj qab haus huv thiab, yog li ntawd, nws pabcuam rau:

• Tiv thaiv cem quav, vim tias inulin yog cov tshuaj fiber yaj uas tsis zom rau hauv cov hnyuv, nyiam rau qhov ntim thiab nce siab ntawm cov quav, thiab nce ntxiv mus hauv chav dej;
• Tswj kev noj qab haus huv cov kab mob paj ntoo, uas yog vim muaj qhov tseeb tias cov tshuaj fiber soluble tsis tau zom, ua haujlwm ua zaub mov rau cov kab mob zoo ntawm cov hnyuv thiab pab kom muaj qhov sib npaug ntawm cov hnyuv microbiota, yog vim li ntawd suav hais tias yog ib qho prebiotic;
• Txo cov triglyceride thiab qib roj cholesterol, raws li inulin cuam tshuam lub cev rog, txo nws cov ntshav ua. Tsis tas li ntawd, raws li nws yog cov tshuaj fiber yaj, nws kuj tseem ncua lub plab hnyuv nqus ntawm cov rog, tiv thaiv kev txhim kho ntawm cov kab mob plawv;
• Tiv thaiv kev mob nyuv, qhov no yog vim tias inulin muaj peev xwm txo qis thiab tswj kev loj hlob ntawm cov kab mob pathogenic hauv txoj hnyuv, txo cov co toxins tsim tawm thiab lub sijhawm uas lawv tseem nyob hauv kev sib cuag nrog txoj hnyuv, kom ntseeg tau tias qhov mob tshwm sim hauv lub plab hnyuv tsis hloov pauv rau hauv sawv daws phem;
• Tiv thaiv thiab kho cov txha, vim tias nws pab txoj kev nqus ntawm cov calcium los ntawm lub plab hnyuv, ua kom muaj cov ntxhia no tau siv kom nce pob txha. Tsis tas li ntawd, cov tshuaj inulin pab ua kom rov zoo los ntawm kev puas tsuaj tshwj xeeb tshaj yog rau cov neeg uas muaj teeb meem pob txha hnyav;
• Txhim kho lub cev tiv thaiv kab mob, vim nws nyiam qhov kev txhim kho ntawm cov kab mob me me uas pab ua kom lub cev tsis muaj zog tiv thaiv kab mob thiab tiv thaiv kev nquag tshwm sim ntawm tus mob khaub thuas thiab tus mob khaub thuas;
• Kev tswj theem ntshav qab zib kom ntau, vim hais tias nws qeeb kev nqus ntawm cov suab thaj hauv qib plab hnyuv thiab, yog li ntawd, nws yog qhov kev xaiv zoo rau cov neeg muaj ntshav qab zib;
• Tiv thaiv kom rov tshwm sim ntawm tus kab mob plab, xws li diverticulitis, ulcerative mob plab, lub plab plob tsis so tswj mob thiab Crohn tus kab mob, raws li nws tswj kev ua haujlwm ntawm txoj hnyuv, tswj qhov sib npaug ntawm cov kab mob ua pa thiab ua rau lub zog ua haujlwm tiv thaiv kab mob;
• Nyiam poob ceeb thawjvim tias nws txhawb nqa lub siab ntawm satiety thiab txo qhov qab los noj mov. Qee qhov kev tshawb fawb qhia tias qhov no tuaj yeem cuam tshuam los ntawm qhov muaj zog ntawm cov fiber no ntawm cov kab mob rau cov kab mob, uas ua rau muaj qee qhov sib txuas uas nyiam cov kev tswj hwm cov tshuaj hormones cuam tshuam nrog kev xav ntawm satiety, xws li ghrelin thiab GLP-1.

Tsis tas li ntawd, thaum cov kab mob nroj tsuag muaj kev noj qab haus huv, nws tsim cov khoom sib txuas xws li cov xov ntawm cov roj ntsha luv luv, uas qee qhov kev tshawb fawb qhia tau muaj txiaj ntsig hauv kev tiv thaiv Alzheimer, dementia, kev nyuaj siab, thiab lwm yam. Qhov kev sib raug zoo ntawm cov hnyuv microbiota thiab lub hlwb tam sim no tau kawm ntau yam, vim tias muaj ntau ntau thiab ntau qhov pov thawj uas qhia tias muaj kev sib txheeb ze ntawm cov hnyuv thiab lub hlwb.

Inulin tseem tseem siv hauv kev lag luam khoom noj kom qab zib thiab qee cov hloov suab thaj, muab ntxig rau khoom noj, txhim kho qhov tsw thiab ua rau cov khoom zoo ua ntej.

Sau cov zaub mov ntau hauv inulin

Ib co khoom noj uas muaj inulin ntau, uas muaj fructans lossis fructooligosaccharides hauv lawv muaj pes tsawg leeg, suav nrog:

Txawm li cas los xij, txhawm rau lav tag nrho cov txiaj ntsig ntawm kev noj qab haus huv cov hnyuv thiab cov kab mob, ntxiv rau kev noj cov inulin thiab lwm cov nqaij nrog cov khoom prebiotic, nws yog ib qho tseem ceeb rau kev noj cov tshuaj probiotics xws li kua mis nyeem qaub, vim qhov no ua rau cov kab mob tseem muaj kev noj qab haus huv dua. Paub lwm cov zaub mov probiotic.

Yuav noj cov tshuaj tiv thaiv inulin li cas

Qhov tsim nyog ntawm inulin tuaj yeem raug noj nyob rau hauv daim ntawv ntawm hmoov lossis tsiav tshuaj, thiab tseem tuaj yeem noj ua ke nrog probiotics. Cov tshuaj yuav pab tau no nyob qee lub tsev muag tshuaj, tsev muag khoom noj khoom haus huv lossis khw muag online.

Txhawm rau haus nws hauv cov hmoov, nws feem ntau pom zoo kom siv 1 tablespoon ntawm ntxiv 1 rau 3 zaug ib hnub, uas koj tuaj yeem ntxiv rau haus, yogurt lossis zaub mov. Nws raug nquahu kom pib nrog qhov noj tsawg kawg, uas yog 1 teaspoon, thiab maj mam nce ntxiv kom tsis txhob muaj qhov mob plab hnyuv.

Nws yog ib qho tseem ceeb rau sab laj tus kws paub txog kev noj qab haus huv kom paub qhov kev pom zoo koob tshuaj yog dab tsi, vim tias nws yuav txawv raws li lub hom phiaj ntawm kev siv cov tshuaj ntxiv.

Muaj kev phiv ntau

Kev noj tshuaj Inulin feem ntau zoo tiv thaiv, txawm li cas los nws tuaj yeem nyiam qhov nce ntawm lub plab hnyuv thiab tsam plab hauv cov neeg rhiab, tshwj xeeb tshaj yog thaum noj ntau, thiab hauv cov neeg muaj plab tsis zoo. Muaj qee zaus, nws kuj tseem tuaj yeem ua rau mob plab thiab mob plab.

Cov Yuav Tsum Tau Ua

Kev noj cov inulin los ntawm cov zaub mov muaj kev nyab xeeb rau cov poj niam cev xeeb tub, pub niam mis thiab menyuam yaus, txawm li cas los xij thaum nws noj nyob rau hauv daim ntawv ntxiv nws yog ib qho tseem ceeb kom sab laj nrog tus kws kho mob ua ntej pib siv.