1. Gịnị bụ inulin?
Inulin bụ eriri nri soluble, nke bụ ụdị fructan.Ọ metụtara oligofructose (FOS).Oligofructose nwere agbụ shuga dị mkpụmkpụ, ebe inulin dị ogologo;ya mere, inulin na-agba agba nke nta nke nta ma na-emepụta gas nke nta nke nta.Inulin na-emepụta ihe viscous mgbe agbazere n'ime mmiri, ya mere a na-agbakwunye ya na yogọt ka ọ na-agbanwe agbanwe.Inulin dị ntakịrị ụtọ, otu ụzọ n'ụzọ iri dị ụtọ dị ka sucrose, mana enweghị calorie.Ahụ́ n'onwe ya adịghị agbari Inulin, mgbe ọ banyere n'ime eriri afọ, nje bacteria na-eji ya eme ihe.Inulin nwere ezigbo nhọrọ, ọ bụ naanị nje bacteria na-eji ya eme ihe, yabụ na-eme ka ọ bụrụ otu n'ime prebiotics kacha mara amara.
2. Gịnị bụ mmetụta nke inulin?
Inulin bụ otu n'ime prebiotics kacha eme nyocha, na ọtụtụ nnwale mmadụ egosila na o nwere nnukwu mmetụta ahụike.Ndị a gụnyere: ịkwalite cholesterol ọbara dị elu, ime ka afọ ntachi dịkwuo mma, inye aka n'ibelata ibu na ịkwalite nnabata nke mineral.
①Meziwanye abụba ọbara dị elu
N'oge gbaa ụka nke inulin site na nje bacteria eriri afọ, a na-emepụta nnukwu acid fatty dị mkpụmkpụ.Acid fatty acid ndị a dị mkpụmkpụ nwere ike imeziwanye ọnọdụ metabolic nke ahụ.
Nnyocha e mere n'usoro na-egosi na inulin nwere ike belata "cholesterol lipoprotein dị ala" (LDL) maka mmadụ niile, yana maka ndị nwere ụdị ọrịa shuga 2, inulin nwere ike ịbawanye ọkwa nke cholesterol lipoprotein dị elu (HDL) ma nyere ha aka ịchịkwa ọbara. shuga.
②Mee ka afọ ntachi dịkwuo mma
Inulin nwere ike ịkwalite uto nke bifidobacteria na eriri afọ ma belata ọkwa nke nje bacteria na-ahụ n'anya, si otú a na-enyere aka melite gburugburu ebe obibi nke eriri afọ.Inulin nwere ikike nchekwa mmiri ka mma, nke na-enyekwa aka n'ịkwalite afọ ntachi.Ọtụtụ ule a na-achịkwa nke a na-achịkwa egosiwo na inulin nwere ike inye aka melite afọ ntachi na ụmụaka, ndị okenye na ndị agadi.Inulin na-ebelata ihe isi ike nke mmegharị afọ ma na-arụ ọrụ nke ọma n'ịbawanye ugboro na mmegharị eriri afọ.
Otú ọ dị, n'agbanyeghị ike ya iji meziwanye afọ ntachi, inulin enweghị mmetụta dị ịrịba ama na bloating ma ọ bụ mgbu afọ.N'ezie, afọ ntachi bụ mmetụta kachasị emetụta inulin (oke oriri).
③Na-enyere aka ịbelata ibu
Dị ka eriri nri, inulin nwere ike inye mmetụta nke satiety.Gụnyere 8g nke inulin (yana oligofructose agbakwunyere) na mgbakwunye kwa ụbọchị maka ụmụaka buru oke ibu nwere ike ịchịkwa ọkwa homonụ agụụ afọ ha nke ọma.Enwere ike ibelata agụụ ha n'ihi nke a.Na mgbakwunye, inulin nwere ike ibelata nzaghachi mkpali na ahụ nke ndị buru oke ibu - na-ebelata ọkwa protein C-reactive na ụbụrụ necrosis.
④Kwalite nnabata nke micronutrients
Ụfọdụ eriri nri nwere ike ịkwalite mmịnye nke ihe ndị na-achọpụta ihe, na inulin bụ otu n'ime ha.Inulin nwere ike ịkwalite nnabata calcium na magnesium n'ime ahụ nke ọma.
4. Ego ole inulin ka m ga-ewere?
Nchekwa nke inulin dị mma.Nri 50g nke inulin kwa ụbọchị dị mma maka ọtụtụ ndị ahụike.Maka ndị nwere ahụike, 0.14g/kg nke ntinye inulin agaghị eme ka mmeghachi omume na-adịghị mma.Dịka ọmụmaatụ, ọ bụrụ na ị bụ 60kg, mgbakwunye kwa ụbọchị nke 60 x 0.14g = 8.4g nke inulin) Mbelata afọ ntachi n'ozuzu na-achọ nnukwu dose nke inulin, na-abụkarị 0.21-0.25 / kg.(A na-atụ aro iji nwayọọ nwayọọ mụbaa usoro onunu ogwu ka ọ bụrụ ego kwesịrị ekwesị) Maka ndị nwere mmetụta uche ma ọ bụ ndị na-arịa IBS, ọ dị mkpa ka e jiri nlezianya mee mgbakwunye inulin ka ọ ghara ịka njọ nke mgbaàmà.Usoro dị mma bụ ịmalite na 0.5g ma mee okpukpu abụọ kwa ụbọchị 3 ma ọ bụrụ na mgbaàmà kwụsiri ike.Maka ndị ọrịa IBS, oke oke oriri nke 5g nke inulin kwesịrị ekwesị.E jiri ya tụnyere inulin, oligogalactose dị mma maka ndị ọrịa IBS.Ịgbakwunye inulin na nri siri ike ka a na-anabata nke ọma na ya mere mgbakwunye nri ka mma.
5. Kedu nri nwere inulin?
Ọtụtụ osisi na okike nwere inulin, ebe chicory, ginger, galik, eyịm na asparagus so na ndị bara ọgaranya.Mgbọrọgwụ chicory bụ isi iyi nke inulin na okike.Chicory nwere 35g-47g nke inulin kwa 100g nke ibu akọrọ.
Ginger (Jerusalem artichoke), nwere 16g-20g nke inulin kwa 100g nke arọ akọrọ.Garlic nwekwara ọgaranya inulin, nke nwere 9g-16g nke inulin kwa 100g.Yabasị nwekwara ụfọdụ ego nke inulin, 1g-7.5g kwa 100g.asparagus nwekwara inulin, 2g-3g kwa 100g.na mgbakwunye, banana, burdock, leeks, shallot nwekwara ọnụ ọgụgụ nke inulin.
Oge nzipu: Ọkt-07-2023
