Inulin ni iki?Ni izihe nyungu zayo?Nibihe biribwa birimo inuline?

1. Inulin ni iki?

Inulin ni fibre fibre fibre fibre, ni ubwoko bwa fructan.Bifitanye isano na oligofructose (FOS).Oligofructose ifite urunigi rugufi rw'isukari, mugihe inuline ari ndende;bityo, inulin isembura gahoro gahoro kandi itanga gaze gahoro gahoro.Inuline itanga ibintu bifatika iyo bishonge mumazi bityo ikongerwamo kenshi yogurt kugirango ihindure neza.Inulin iraryoshye gato, kimwe cya cumi kiryoshye nka sucrose, ariko nta karori.Inuline ntabwo igogorwa numubiri ubwawo, iyo yinjiye munda ikoreshwa na bagiteri zo munda.Inulin ifite guhitamo neza, ikoreshwa cyane na bagiteri nziza gusa, bityo ikaba imwe muri prebiotics izwi cyane.

2. Ni izihe ngaruka za inuline?

Inulin ni imwe mu bushakashatsi bwakozwe na prebiotics, kandi ibigeragezo byinshi byabantu byagaragaje ko bifite ingaruka zikomeye kubuzima.Muri byo harimo: kunoza cholesterol mu maraso menshi, kunoza igogora, gufasha kugabanya ibiro no guteza imbere kwinjiza imyunyu ngugu.

①Kongera amavuta menshi

Mugihe cyo gusembura inuline na bagiteri zo munda, hakorwa aside nyinshi zumunyururu ngufi.Aya mavuta acide aciriritse arashobora kunoza imiterere yumubiri.

Isuzuma rifatika ryerekana ko inuline ishobora kugabanya “cholesterol ya lipoprotein nkeya (LDL) ku bantu bose, naho ku bantu barwaye diyabete yo mu bwoko bwa 2, inuline irashobora kongera urugero rwa cholesterol ya lipoprotein nyinshi (HDL) ikanabafasha kugenzura amaraso isukari.

②Kunoza igogora

Inulin irashobora guteza imbere imikurire ya bifidobacteria mu mara kandi ikagabanya urwego rwa bagiteri ikunda cyane, bityo igafasha kuzamura ibidukikije byinzira.Inulin ifite uburyo bwiza bwo kubika amazi, nayo ifasha mukuzamura igogora.Ibigeragezo bitari bike byateganijwe byerekanye ko inuline ishobora gufasha kunoza igogora mu bana, abantu bakuru ndetse n'abasaza.Inulin igabanya ingorane zo gutembera mu mara kandi igira akamaro mukongera inshuro no guhora munda.

Nubwo, nubwo ifite ubushobozi bwo kunoza igogora, inuline nta ngaruka nini igira ku kubyimba cyangwa kubabara mu nda.Mubyukuri, kubyimba ningaruka zikunze kugaragara za inuline (gufata cyane).

③Ifasha kugabanya ibiro

Nka fibre yimirire, inulin irashobora gutanga kumva uhaze.Harimo 8g ya inuline (hiyongereyeho oligofructose) mu nyongera ya buri munsi kubana babyibushye irashobora kugenzura neza urugero rwimisemburo yinzara yo munda.Irari ryabo naryo rirashobora kugabanuka nkigisubizo.Byongeye kandi, inuline irashobora kugabanya ibisubizo byumuriro mumubiri wabantu bafite umubyibuho ukabije - kugabanya urwego rwa C-reaction proteine ​​na fonctionnement yibibyimba.

④Teza imbere kwinjiza micronutrients

Fibre zimwe zimwe zimirire zirashobora guteza imbere kwinjiza ibintu, kandi inuline nimwe murimwe.Inuline irashobora guteza imbere kwinjiza calcium na magnesium mu mubiri.

4. Nkwiye gufata inuline angahe?

Umutekano wa inulin ni mwiza.Buri munsi gufata 50g ya inuline ni byiza kubantu benshi bafite ubuzima bwiza.Kubantu bafite ubuzima bwiza, 0.14g / kg yinyongera ya inuline ntabwo ishobora gutera ingaruka mbi...Ingamba nziza nugutangira 0.5g hanyuma ukikuba kabiri muminsi 3 niba ibimenyetso bihamye.Ku barwayi ba IBS, urugero rwo hejuru rwa 5g rwa inuline rurakwiriye.Ugereranije na inulin, oligogalactose irakwiriye cyane kubarwayi ba IBS.Kwiyongera kwa inuline mubiryo bikomeye birihanganirwa kandi rero kuzuza amafunguro nibyiza.

5. Ni ibihe biribwa birimo inuline?

Ibimera byinshi muri kamere birimo inuline, hamwe na chicory, ginger, tungurusumu, igitunguru na asparagus biri mubikize.Imizi ya Chicory nisoko ikungahaye kuri inuline muri kamere.Chicory irimo 35g-47g ya inuline kuri 100g yuburemere bwumye.

Ginger (Jerusalem artichoke), irimo 16g-20g ya inuline kuri 100g yuburemere bwumye.Tungurusumu kandi ikungahaye kuri inuline, irimo 9g-16g ya inuline kuri 100g.Igitunguru nacyo gifite inuline runaka, 1g-7.5g kuri 100g.asparagus irimo kandi inuline, 2g-3g kuri 100g.hiyongereyeho, igitoki, burdock, amababi, ibishishwa nabyo birimo inuline runaka.