1. Menene inulin?
Inulin shine fiber na abinci mai narkewa, wanda shine nau'in fructan.Yana da alaƙa da oligofructose (FOS).Oligofructose yana da guntun sarkar sukari, yayin da inulin ya fi tsayi;don haka, inulin yana ƙura a hankali kuma yana samar da iskar gas a hankali.Inulin yana samar da kadarorin danko idan an narkar da shi a cikin ruwa don haka sau da yawa ana ƙara shi zuwa yogurt don daidaita daidaito.Inulin yana da ɗan dadi, kashi ɗaya bisa goma yana da daɗi kamar sucrose, amma ba ya ƙunshi adadin kuzari.Inulin ba ya narkar da shi da kansa, idan ya shiga hanji kwayoyin hanjin mu ne ke amfani da shi.Inulin yana da zaɓi mai kyau, ainihin ƙwayoyin cuta masu kyau ne kawai ke amfani da shi, don haka ya sa ya zama ɗaya daga cikin sanannun prebiotics.
2. Menene illar inulin?
Inulin yana daya daga cikin prebiotics da aka fi bincikar, kuma yawancin gwajin ɗan adam ya nuna cewa yana da wasu manyan tasirin lafiya.Wadannan sun hada da: inganta hawan cholesterol na jini, inganta maƙarƙashiya, taimakawa rage nauyi da inganta sha na ma'adanai.
①Inganta yawan kitsen jini
A lokacin fermentation na inulin ta kwayoyin cuta na hanji, ana samar da adadi mai yawa na gajeriyar sarkar kitse.Waɗannan sinadarai masu ɗan gajeren sarka na iya inganta yanayin rayuwa na jiki.
Binciken na yau da kullun ya nuna cewa inulin na iya rage “low-density lipoprotein cholesterol” (LDL) ga kowa da kowa, kuma ga mutanen da ke da nau'in ciwon sukari na 2, inulin na iya ƙara yawan ƙwayar lipoprotein cholesterol mai yawa (HDL) kuma yana taimaka musu wajen sarrafa jini. sukari.
②Inganta maƙarƙashiya
Inulin na iya inganta ci gaban bifidobacteria a cikin hanji kuma ya rage matakin ƙwayoyin cuta masu son bile, don haka yana taimakawa wajen inganta yanayin ƙwayar hanji.Inulin yana da mafi kyawun kayan ajiyar ruwa, wanda kuma yana taimakawa wajen haɓaka maƙarƙashiya.Yawancin gwaje-gwajen da aka sarrafa bazuwar sun nuna cewa inulin na iya taimakawa wajen inganta maƙarƙashiya a cikin yara, manya da tsofaffi.Inulin yana rage wahalar motsin hanji kuma yana da tasiri wajen haɓaka mitar hanji da na yau da kullun.
Duk da haka, duk da ikonsa na inganta maƙarƙashiya, inulin ba shi da wani tasiri mai mahimmanci akan kumburi ko ciwon ciki.A gaskiya ma, kumburin ciki shine mafi yawan sakamako na illa na inulin (yawan ci).
③Yana taimakawa rage nauyi
A matsayin fiber na abinci, inulin na iya ba da ma'anar satiety.Ciki har da 8g na inulin (tare da ƙarin oligofructose) a cikin kari na yau da kullun don yara masu kiba na iya sarrafa matakan hormone na yunwa na ciki yadda ya kamata.Hakanan ana iya rage sha'awar su a sakamakon haka.Bugu da ƙari, inulin na iya rage amsawar kumburi a cikin jikin mutane masu kiba - rage matakin furotin C-reactive da ƙwayar cutar necrosis.
④Inganta sha na micronutrients
Wasu fibers na abinci na iya haɓaka haɓakar abubuwan gano abubuwa, kuma inulin yana ɗaya daga cikinsu.Inulin na iya inganta haɓakar ƙwayar calcium da magnesium a cikin jiki yadda ya kamata.
4. Nawa ya kamata in sha inulin?
Amincin inulin yana da kyau.Yin amfani da 50g na inulin yau da kullun yana da lafiya ga yawancin mutane masu lafiya.Ga mutane masu lafiya, 0.14g/kg na kariyar inulin ba zai iya haifar da mummunan sakamako ba.(Misali, idan kun kasance 60kg, kari na yau da kullun na 60 x 0.14g = 8.4g na inulin) Taimakon maƙarƙashiya gabaɗaya yana buƙatar babban adadin inulin, yawanci 0.21-0.25/kg.(An ba da shawarar a hankali ƙara yawan adadin zuwa adadin da ya dace) Ga mutane masu hankali ko marasa lafiya na IBS, ƙarin ƙwayar inulin yana buƙatar a yi shi a hankali don guje wa mummunan bayyanar cututtuka.Kyakkyawan dabara shine farawa da 0.5g kuma ninka shi kowane kwanaki 3 idan alamun sun tabbata.Ga marasa lafiya na IBS, iyakar cin abinci na sama na 5g na inulin ya dace.Idan aka kwatanta da inulin, oligogalactose ya fi dacewa da marasa lafiya na IBS.Ƙarin inulin zuwa abinci mai ƙarfi ya fi dacewa da shi kuma don haka kari tare da abinci ya fi kyau.
5. Wadanne abinci ne suka ƙunshi inulin?
Yawancin tsire-tsire a cikin yanayi sun ƙunshi inulin, tare da chicory, ginger, tafarnuwa, albasa da bishiyar asparagus suna cikin masu arziki.Tushen Chicory shine mafi kyawun tushen inulin a cikin yanayi.Chicory ya ƙunshi 35g-47g na inulin a kowace gram 100 na busassun nauyi.
Ginger (Jerusalem artichoke), ya ƙunshi 16g-20g na inulin a kowace gram 100 na busassun nauyi.Tafarnuwa kuma tana da wadataccen sinadarin inulin, wanda ke dauke da 9g-16g na inulin a kowace gram 100.Albasa kuma yana da adadin inulin, 1g-7.5g a kowace gram 100.bishiyar asparagus kuma ya ƙunshi inulin, 2g-3g a kowace 100g.Bugu da kari, ayaba, burdock, leek, shallots shima yana dauke da adadin inulin.
Lokacin aikawa: Oktoba-07-2023
