Yam Koj Yuav Tsum Paub Txog Chicory Root

Zoo Siab

• Ua ntej tshaj, dab tsi yog chicory cag?
• Dab tsi yog cov txiaj ntsig ntawm chicory hauv paus?
• Puas muaj lwm yam downsides rau chicory hauv paus?
• Yog li, nws puas yog lub tswv yim zoo los noj chicory hauv paus?
• Tshuaj xyuas rau

Mus taug kev hauv txoj kab kev ntawm cov khw muag khoom noj khoom haus thiab qhov sib txawv yog koj yuav hla hla cov hauv paus hniav chicory raws li cov khoom lag luam khav theeb muaj fiber ntau suav lossis cov txiaj ntsig prebiotic. Tab sis dab tsi yog nws, raws nraim, thiab nws puas zoo rau koj? Nov yog yam koj yuav tsum paub.

Ua ntej tshaj, dab tsi yog chicory cag?

Haiv neeg nyob rau sab qaum teb Africa, Sab Hnub Tuaj Asia, thiab Europe, chicory (Cichorium intybus) yog tus tswv cuab ntawm tsev neeg dandelion thiab tau cog rau ntau pua xyoo rau nws cov nplooj thiab cov hauv paus tuaj noj tau. Nws muaj feem cuam tshuam nrog rau qhov kawg thiab nws cov nplooj, uas zoo li zoo li dandelion nplooj, muaj qhov iab iab zoo ib yam thiab tuaj yeem noj nyoos lossis ua noj (zoo li koj xav tau lwm cov zaub iab). Cov hauv paus hniav, ntawm qhov tod tes, feem ntau ua tiav rau hauv cov hmoov uas tau siv los ntxiv kev ntxhib los mos, muaj fiber ntau, thiab qab zib rau cov zaub mov (xws li cov nplej, protein/granola tuav, lossis ib txwm ua txhua yam ua tiav raws li "muaj fiber ntau"). Vim tias nws cov qab zib hloov maj mam thiab qhov qis-calorie, nws kuj tseem siv ua qab zib los yog qab zib hauv, hais tias, "noj qab haus huv" cov mis nyuj khov thiab ci khoom ib yam.

Chicory cag kuj tuaj yeem ua av, ci, thiab brewed rau hauv dej haus zoo li kas fes, qee zaum hu ua "New Orleans-style" kas fes. Nws tsis muaj caffeine tiag tiag tab sis tau siv los ua "coffee extender" lossis hloov rau lub sijhawm thaum kas fes tsis txaus. Niaj hnub no, txawm li cas los xij, nws feem ntau siv los ua lwm txoj hauv kev rau kas fes rau cov neeg uas xav tau qhov saj zoo sib xws thiab tsis xav haus dej decaf. Suab koj lub suab? Koj tuaj yeem yooj yim DIY raws li koj xav tau nrog ole 'kas fes grinds tab sis nrog hauv av chicory hauv paus (uas koj tuaj yeem yuav hauv lub tub lossis hnab zoo ib yam li kas fes) ib leeg nkaus xwb lossis sib xyaw nrog koj cov taum hauv av ib txwm muaj. (Related: 11 Kas fes Stats Koj Tsis Paub)

Dab tsi yog cov txiaj ntsig ntawm chicory hauv paus?

Raws li tau hais, chicory muaj fiber ntau, uas (ntawm nws qhov yooj yim tshaj plaws) pab cov zaub mov hla koj lub cev, ua kom qeeb qeeb thiab nqus cov zaub mov. Cov txiaj ntsig? Lub zog tsis tu ncua thiab kev xav ntawm satiety, uas tuaj yeem tiv thaiv koj ntawm kev noj ntau dhau thiab, dhau los, pab tswj qhov hnyav. (Saib: Cov txiaj ntsig ntawm Fiber Ua Nws Qhov Tseem Ceeb Tshaj Plaws Hauv Koj Cov Khoom Noj)

Ib lub hauv paus chicory nyoos (li 60g) muaj li 1g ntawm fiber, raws li Tebchaws Meskas Lub Tsev Haujlwm Saib Xyuas Kev Ua Liaj Ua Teb (USDA). Thaum ci thiab av rau hauv cov hmoov, txawm li cas los xij, nws muab cov khoom siv sib xyaw ua ke uas yooj yim ntxiv rau lwm yam. Cov dej sib tov tau txais nws lub npe los ntawm qhov tseeb tias nws tau yaj hauv dej thiab tsim cov khoom zoo li gel thaum nws cuam tshuam nrog dej thiab lwm yam kua. Qhov ntawd yog dab tsi ua rau hom fiber ntau filling - nws siv lub cev qhov chaw hauv koj lub plab ntxiv rau kev pab cov quav thaum nws txav mus los ntawm GI ib puag ncig. Qhov no tuaj yeem pab daws qhov quav thiab pab txhawb kev zom zaub mov tsis tu ncua. (Tsis hais, fiber ntau kuj tuaj yeem txo koj txoj kev pheej hmoo ntawm mob qog noj ntshav mis.)

Inulin yog hom fiber ntau prebiotic uas ua rau 68 feem pua ​​ntawm cov hauv paus chicory, raws li kev tshawb fawb luam tawm hauvLub Scientific World Journal. Yog li ntawd, thaum chicory paus yog siv los ua ib qho ntxiv, nws kuj tuaj yeem raug hu ua inulin. Cov neeg tsim khoom muab cov fiber ntau no los ntawm cov nroj tsuag los pab txhawm rau txhawm rau cov ntsiab lus fiber ntau lossis ua kom qab zib cov khoom noj thiab tshuaj ntxiv. Inulin kuj tseem muaj rau kev yuav khoom ntxiv lossis cov hmoov uas koj tuaj yeem nchuav rau hauv, hais, ci khoom qab zib lossis smoothies.

Vim hais tias inulin yog prebiotic fiber, nws tuaj yeem muaj qee qhov zom plab zom mov, hais tias Keri Gans, RDNN, tus kws sau ntawvKev Hloov Me Me thiab Shape Advisory Board tus tswv cuab. "Prebiotics yog khoom noj rau probiotics, uas yog cov kab mob muaj txiaj ntsig pom hauv peb lub plab. Los ntawm kev muab roj rau cov kab mob muaj txiaj ntsig zoo probiotic hauv lub plab, inulin pab txhawb kev noj qab haus huv microbiome. (Muaj feem cuam tshuam: 7 Txoj hauv kev txhawm rau txhawb cov kab mob plab zoo, Tsis tas li noj Yogurt)

Kev tshawb fawb ntawm tib neeg thiab tsiaj txhu kuj qhia tias inulin tuaj yeem pab txhawb cov ntshav qab zib kom ruaj khov thiab txhim kho insulin tsis kam, tshwj xeeb tshaj yog rau cov neeg mob ntshav qab zib. Qhov no tej zaum yuav yog vim qhov tseeb tias inulin pab txhawb kev loj hlob ntawm cov kab mob hauv plab noj qab haus huv, uas ua lub luag haujlwm hauv lub cev ua cov carbohydrates, qhov tseem ceeb hauv cov ntshav qab zib. Lub xeev ntawm koj lub plab kuj tseem cuam tshuam rau ntau qhov chaw ntawm koj kev noj qab haus huv (zoo li koj txoj kev zoo siab thiab kev noj qab haus huv tag nrho ntawm kev puas siab puas ntsws.)

Puas muaj lwm yam downsides rau chicory hauv paus?

Thaum nws tuaj yeem siv thev naus laus zis txhawb lub plab zoo siab (nco ntsoov: nws yog prebiotic fiber), inulin tuaj yeem ua qhov tsis zoo ib yam thiab ua rau muaj kev puas tsuaj rau lub plab, tshwj xeeb tshaj yog rau cov neeg uas mob plab hnyuv (IBS), teeb meem plab, thiab/lossis FODMAP rhiab heev . Inulin yog hom fiber ntau hu ua fructan, cov saw hlau luv luv lossis FODMAP uas tshwj xeeb yog nyuaj rau koj lub cev zom. Nyob ntawm koj qhov ua siab ntev, inulin (thiab cov hauv paus hniav chicory, vim nws muaj inulin) tuaj yeem ua rau muaj zog ntau ntxiv, ua rau lub plab, mob, thiab raws plab. Yog tias koj paub tias koj tsis zam FODMAPs zoo heev lossis muaj lub plab rhiab, nco ntsoov xyuas cov ntawv qhia rau inulin thiab chicory hauv paus thiab ua kom huv si ntawm cov khoom uas muaj lawv. (Tsis tuaj yeem txiav txiav cov cheese? Hav, nws tshwm sim. Nov yog qhov koj cov farts hais txog koj kev noj qab haus huv.)

Tsis tas li, vim tias cov hauv paus chicory muaj fiber ntau, koj yuav tsum maj mam qhia nws rau hauv koj li niaj zaus. Thaum koj nce koj cov khoom noj fiber ntau sai, koj yuav muaj roj, tsam plab, lossis mob plab. Pib nrog qhov me me ntawm cov hauv paus chicory thiab nce ntxiv hauv ob peb hnub lossis ntau lub lis piam, nyob ntawm seb koj xav li cas. Kev haus dej ntxiv thiab nyob twj ywm hydrated txhua hnub tseem yuav pab ua kom cov khoom txav mus los ntawm GI ib puag ncig thiab tiv thaiv qhov tsis xis nyob.

Lwm qhov tsis zoo: Kev tshawb fawb qhia tias chicory yuav ua rau muaj kev fab tshuaj zoo sib xws hauv cov neeg uas tsis haum rau ragweed lossis birch paj ntoos. Suab paub? Tom qab ntawd thov zam qhov chicory paus thiab inulin.

Thaum kawg, txawm hais tias nws yuav zoo li pom tseeb, nws tseem ceeb heev uas yuav tsum nco ntsoov: Yog tias koj siv chicory los hloov pauv kas fes tsis tu ncua, tsis txhob poob siab yog tias koj muaj caffeine tshem tawm, tsawg kawg thaum pib. (Psst ... Nov yog yuav ua li cas ib tug poj niam tso caffeine thiab dhau los ua neeg thaum sawv ntxov.)

Yog li, nws puas yog lub tswv yim zoo los noj chicory hauv paus?

Cov lus teb luv: Nws nyob ntawm. Noj chicory hauv paus thiab lwm yam khoom noj uas nplua nuj inulin tuaj yeem pab koj ua tau raws li koj cov kev xav tau fiber ntau. Tab sis (!) uas tsis yog lub teeb ntsuab los khaws cov khoom siv rau lub neej.

Inulin feem ntau lees paub tias muaj kev nyab xeeb (GRAS) los ntawm US Food and Drug Administration (FDA), txhais tau tias nws muaj kev nyab xeeb noj, tab sis cov ntsiab lus tseem ceeb. Cov zaub mov tsis zoo uas tau siv tas nrho cov fiber ntau tsis tuaj yeem noj qab nyob zoo. Thaum nws los txog rau cov khoom lag luam uas muaj inulin zoo li cov khoom siv protein, xav txog vim li cas inulin tau ntxiv thiab lub hom phiaj twg nws yuav ua haujlwm rau koj. Yog tias nws tau ntim nrog cov piam thaj, cov rog tsis zoo, lossis ntau lwm yam ntxiv los yog cov khoom xyaw uas koj tsis tuaj yeem hais tawm, ua ib kauj ruam rov qab. Koj yuav tsum tsis tas yuav tsum muaj qib kawm tiav hauv kev tshawb fawb zaub mov kom nkag siab dab tsi hauv koj cov protein bar.

"Kuv xav tias muaj ib qho chaw rau inulin hauv cov khoom ntim, tab sis tsis txhais tau tias nws yuav suav tias yog teeb meem vim tias nws muaj qee qhov txiaj ntsig zoo," hais tias Michal Hertz, MA, RD., CDN "Txawm li cas los xij, kuv xav hais tias ntxiv cov txiv hmab txiv ntoo thiab zaub tshiab ua ib txoj hauv kev tau txais fiber ntau rau hauv koj cov zaub mov yuav muaj txiaj ntsig zoo dua."

Uas tau hais tias, yuav muaj qee lub sijhawm thaum siv cov hauv paus hniav chicory yog txoj hauv kev ntse los txhawb koj li kev noj haus fiber ntau lossis qhab nia prebiotics tseem ceeb. Piv txwv li, thaum koj tab tom taug kev, koj yuav txwv tsis pub nkag mus rau cov khoom lag luam tshiab lossis tsuas yog tawm ntawm koj li niaj zaus - ob qho tib si uas tuaj yeem cuam tshuam koj cov zom zaub mov. Hauv qhov xwm txheej ntawd, ntxiv ib yam li Tam Sim No Cov Khoom Noj 'Probiotic Defense Veg Capsules (Yuav Nws, $ 16, amazon.com) nrog ntxiv chicory hauv paus fiber ntau tuaj yeem pab koj ua tau raws li kev pom zoo txhua hnub ntawm 25-35g ntawm fiber ntau ib hnub thiab ua kom koj lub cev mus. (Ua ntej koj ua, nyeem: Puas Yog Nws Muaj Peev Xwm Ntau Lawm Hauv Koj Cov Khoom Noj?)

Nws kuj tseem yuav yog lub tswv yim zoo kom khaws cov hauv paus hniav chicory raws li mus-rau txhawm rau txhawm rau txhawm rau cem quav. Tsuas ntxiv 1/2-1 teaspoon rau koj thaum sawv ntxov smoothie ua ib txoj hauv kev kom tau txais kev pab.

Raws li txoj cai zoo ntawm tus ntiv tes xoo, "fiber ntau los ntawm inulin lossis cov hauv paus chicory yuav tsum tsis pub ntau tshaj 10 grams hauv ib hnub, vim ntau dhau ntawm ib yam fiber ntau tuaj yeem hloov kho lub plab sib npaug thiab ua rau tsis xis nyob," hais tias Hertz, uas hais txog cov fiber ntau los ntawm cov zaub mov tag nrho tseem zoo dua qhov ntawd los ntawm ntau cov khoom ua tiav.

• Los ntawm Jessica Cording, MS, RD, CDN
• Los ntawm Jessica Cording, MS, RD, CDN

Tshuaj xyuas rau