Iriburiro:
Mu myaka yashize, ubushake bwibicuruzwa kama nubundi buryo busanzwe bwiyongereye cyane. Kimwe mubicuruzwa nkibi byitabwaho kubwinyungu zinyuranye zubuzima ni ibimera bivamo inuline. Ibikomoka ku bimera, inuline ikuramo ni fibre fibre fibre itanga inyungu nyinshi kumubiri wumuntu. Iyi blog igamije gutanga ibisobanuro byimbitse byimbuto ya inuline, yerekana inkomoko yayo, ibiyigize, inyungu zubuzima, nibishobora gukoreshwa. Waba ufite amatsiko yo kwinjiza inuline mubikorwa byawe bya buri munsi cyangwa ushishikajwe no kwiga byinshi, iki gitabo cyuzuye kizagufasha gufungura ubushobozi bwuru ruganda rudasanzwe.
Gukuramo Inulin ni iki?
A. Ibisobanuro n'inkomoko:
Ibinyomoro bya Inuline nibisanzwe bibaho bya karubone iboneka mubihingwa bitandukanye, nkaimizi, artichokes, n'imizi ya dandelion. Ni mumatsinda ya fibre yimirire izwi nka fructans, igizwe numurongo wa molekile ya fructose. Ibinyomoro bya Inuline biboneka binyuze mubikorwa byitwa gukuramo, aho ibimera bikungahaye kuri inuline bigenda bikurikirana kugirango bibone uburyo bwiza bwa inuline.
Inuline, ni polysaccharide isanzwe ikorwa nubwoko butandukanye bwibimera, ikunze gukurwa muri chicory mubikorwa byinganda. Iyi fibre ya fructan, izwi nka inuline, ikoreshwa nibihingwa bimwe na bimwe nkuburyo bwo kubika ingufu, ahanini biboneka mu mizi yabyo cyangwa imvubu. Igishimishije, ibimera byinshi bihuza kandi bikabika inuline ntibibika ubundi bwoko bwa karubone, nka krahisi. Amaze kumenya akamaro kayo, Ubuyobozi bushinzwe ibiryo n'ibiyobyabwenge muri Amerika bwemeje ikoreshwa rya inuline nk'ibigize fibre y'ibiryo mu mwaka wa 2018, bigamije kuzamura agaciro k'imirire y'ibicuruzwa byakozwe mu nganda. Byongeye kandi, mubice byo gusuzuma imikorere yimpyiko, gukoresha inuline bifatwa nkigipimo cyo kugereranya no kugereranya igipimo cyo kuyungurura isi nubundi buryo.
Inulin ikomoka ku moko menshi y’ibimera, inuline ni karubone isanzwe ikoreshwa mu kubika ingufu no kugenzura ubukonje bukabije mu bimera birenga 36.000. Ingero zigaragara zirimo agave, ingano, igitunguru, ibitoki, tungurusumu, asparagus, artichoke ya Yerusalemu, na chicory. Gushonga mumazi, inuline ifite ibikorwa bya osmotic, ituma ibimera bimwe na bimwe bihindura ubushobozi bwa osmotic bwingirabuzimafatizo zabo muguhindura urugero rwa molekile ya inuline polymerisation binyuze muri hydrolysis. Ubu buryo bwo kurwanya imihindagurikire y'ikirere butuma ibimera bihanganira ibihe by'imbeho birangwa n'ubushyuhe n'ubukonje, bityo bikomeza ubuzima bwabyo.
Yavumbuwe mu 1804 n'umuhanga mu Budage witwa Valentin Rose, inulin yagaragaye nk'ikintu cyihariye mu gihe cyo kuvoma amazi abira mu mizi ya Inula helenium. Mu myaka ya za 1920, J. Irvine yakoresheje uburyo bwa shimi nka methylation kugirango acukumbure imiterere ya molekuline ya inuline. Ibikorwa bye byatumye habaho uburyo bwo kwigunga kubintu bishya bizwi nka anhydrofructose. Mu myaka ya za 1930, mu gihe bigaga ibibyimba by'impyiko, abashakashatsi bashakishaga biomarker yashoboraga kwinjizwa muri tubules itiriwe isubizwa cyangwa ngo isohore. Amaze kumenya ibyiza byayo, AN Richards yazanye inuline kubera uburemere buke bwa molekile no kurwanya gusenyuka. Kuva icyo gihe, inulin yakoreshejwe cyane mu gusuzuma igipimo cyo kuyungurura impyiko ku isi, ikora nk'igikoresho cyizewe mu gusuzuma ubuvuzi.
B. Ibigize n'inkomoko:
Ibikomoka kuri inuline kama mubisanzwe bigizwe na fructans ndende-bigizwe, bigizwe nahantu hose kuva kuri 2 kugeza kuri 60 fructose. Uburebure bw'iminyururu bugena imiterere nubushake bwikuramo. Inkomoko isanzwe yumutungo wa inuline urimo umuzi wa chicory, Yerusalemu artichokes, agave, na jicama.
Inkomoko ya Inulin
Inuline iboneka cyane mubiribwa, nuburyo bwiza bwo kubona inuline kuko umubiri byoroshye kwinjiza intungamubiri binyuze mumasoko y'ibiryo.
Iyo ushaka kongera fibre yawe, burigihe nibyiza kurya ibiryo byose nkimbuto, imboga, ibinyampeke, imbuto, imbuto, nibinyamisogwe. Kurya ibiryo byinshi bitandukanye bizemeza ko ushizemo ubwoko butandukanye bwa fibre mumirire yawe kandi bikagabanya amahirwe yo kongeramo sodium nisukari udashaka.
Usibye amasoko y'ibiryo, inuline irahari nk'inyongera.
Inkomoko y'ibiryo bya Inulin
Niba ushaka ibiryo birimo inuline byumwihariko, urashobora kubona umubare mwiza muri:
Ingano
Asparagus
Amababi
Igitunguru
Tungurusumu
Chicory
Amashu
Soya
Artichokes
Usibye amasoko yose y'ibiribwa, amasosiyete y'ibiribwa yongeraho inuline mubiribwa bitunganijwe. Inulin nta karori ifite kandi irashobora gukora nkibisimbuza amavuta muri margarine na salade. Mu bicuruzwa bitetse, irashobora gukoreshwa mu kongeramo fibre kandi irashobora gusimbuza ifu imwe itagize ingaruka ku buryohe no ku miterere. Niba ushaka ibiryo byongewemo inuline, ikirango gishobora kuba cyerekana "inulin" cyangwa "chicory root fibre" nkibigize.
Inzira nziza zo kwemeza ko urya ibiryo byinshi bya fibrous harimo:
Intego yo kurya byibuze imbuto cyangwa imboga kuri buri funguro.
Gerageza kurya byibuze ibice bitatu byintete zose kumunsi, nkumugati wuzuye ingano, oats, quinoa, sayiri, bulgur, umuceri wijimye, farro, nimbuto zingano.
Kurya ibiryo cyangwa imbuto buri munsi.
Kora kimwe cya kabiri cy'isahani yawe imboga zidafite ibinyamisogwe.
Kurya ibiryo bikungahaye kuri fibre nka popcorn yuzuye ingano, karoti hamwe na hummus cyangwa guacamole, n'imbuto zose hamwe namavuta.
Kugeza ubu, FDA irimo gukora kugirango ubwoko bwa fibre yibiryo byongewe kubiribwa bitanga inyungu zubuzima. Yemeje by'agateganyo inulin nk'imwe muri fibre.
II. Inyungu zubuzima bwa Organic Inulin ikuramo
A. Ubuzima bwigifu:
Gukuramo inuline ikora nka prebiotic, ikora nk'ibiryo bya bagiteri zifata akamaro. Iyo uyikoresheje, inuline igera mu mara neza, aho itera gukura kwa bagiteri za probiotic, nka Bifidobacteria na Lactobacilli. Ibi biteza imbere ubuzima bwiza bwa microbiota yo mu nda, bigashyigikira amara asanzwe, kandi bikagabanya ibibazo byigifu nko kuribwa mu nda hamwe na syndrome de munda (IBS).
B. Amabwiriza agenga isukari mu maraso:
Bitewe na kamere yayo idasya, ibinini bya inuline bigira ingaruka nkeya kurwego rwisukari yamaraso. Itinda kwinjiza glucose, ikarinda imitwe ikabije no kwibira mu isukari mu maraso. Ibi bituma inuline ikuramo ibintu byingirakamaro kubantu barwaye diyabete nabashaka gucunga urugero rwisukari rwamaraso.
C. Gucunga ibiro:
Inuline ikuramo yerekanye ubushobozi mugufasha gucunga ibiro. Nka fibre ibora, iteza imbere kumva wuzuye kandi igabanya ubushake bwo kurya, biganisha kuri calorie igabanuka. Byongeye kandi, imiterere ya prebiotic ifasha gukura kwa bagiteri zingirakamaro zishobora kongera metabolisme, bikagira uruhare mubikorwa byo kugabanya ibiro.
D. Kunoza ubuzima bwamagufwa:
Ubushakashatsi bwerekana ko ibinini bya inuline bishobora gufasha kongera imbaraga mu magufa no kwirinda gutakaza amagufwa ajyanye no gusaza. Irabikora mukongera kwinjiza calcium na magnesium mumubiri, imyunyu ngugu yingenzi kumagufa akomeye kandi meza.
E. Imikorere Yumubiri Yongerewe:
Imiterere ya prebiotic yumusemburo wa inuline igira uruhare mumubiri mwiza. Mugushyigikira imikurire ya bagiteri zingirakamaro, ibinini bya inuline bifasha kugenzura ubudahangarwa bw'umubiri no kugabanya umuriro, bityo bigashimangira umubiri kwirinda indwara n'indwara.
III. Ibishoboka Gukoresha Gukuramo Inulin
A. Inganda n'ibiribwa:
Ibinyomoro bya Inuline nibintu byinshi bihindura inzira mubiribwa n'ibinyobwa bitandukanye. Irashobora gukoreshwa nkibijumba bisanzwe, gusimbuza ibinure, cyangwa umwandiko, bitanga ubundi buryo bwiza bwisukari cyangwa ibirungo byinshi bya karori. Ibinyomoro bya Inuline bikoreshwa kenshi muri yogurt, utubuto twinshi, ibicuruzwa bitetse, n'ibinyobwa.
B. Ibiryo byongera ibiryo:
Bitewe nibyiza byinshi byubuzima, ibinini bya inuline bikoreshwa mubisanzwe byongera ibiryo. Iraboneka muri powder cyangwa capsule, bigatuma byoroha kwinjiza mubikorwa bya buri munsi. Inuline yinyongera ikenerwa cyane kubantu bashaka kongera fibre, gushyigikira ubuzima bwinda, cyangwa gucunga isukari yamaraso.
Inyongera ya Inulin iraboneka muburyo butandukanye, harimo:
Ifu
Amashanyarazi (nka gummies)
Capsules
Akenshi, ibirango byinyongera bya inulin birashobora gutondekanya ibicuruzwa nka "prebiotic," cyangwa kuvuga ko bikoreshwa "ubuzima bwo munda" cyangwa "kugenzura ibiro." Ariko, uzirikane ko FDA itagenga inyongera.
Inyongera nyinshi za inuline zitanga hafi 2 g 3 za fibre kuri buri serivisi. Mugihe ukoresheje inyongeramusaruro, bara fibre yawe yose ukoresheje ibicuruzwa byongeweho nibindi byongeweho kugirango umenye neza ko uguma murwego rusabwa.
Inuline yinyongera irashobora gukurwa muri artichokes, agave, cyangwa umuzi wa chicory. Niba ufite allergie kumasoko ayo ari yo yose, soma ibirango witonze kubyo nibindi bishobora kuba allergene, nk'ingano cyangwa amagi.
Mbere yo gutangira inyongera, banza ugishe itsinda ryita kubuzima. Mugihe wongeyeho isoko ya fibre nka inuline mumirire yawe, ugomba kubikora gahoro gahoro ukanywa amazi ahagije kugirango wirinde kuribwa mu nda, gaze, no kubyimba.
Inyongera zisa
Bimwe mubyongeweho bisa nibindi prebiotics na fibre, nka:
Psyllium
Galactooligosaccharides (GOS)
Fructooligosaccharides (FOS)
Ibinyamisogwe birwanya
Ingano
Ingano nziza
Vugana nubuvuzi kugirango umenye ubwoko bwinyongera ya prebiotic cyangwa fibre ikubereye.
C. Ibicuruzwa byawe bwite:
Ibintu byintungamubiri bya inulin bivamo ibintu byingenzi mubicuruzwa byita kumuntu, nka shampo, kondereti, nibicuruzwa byuruhu. Itera imikurire myiza yimisatsi, ihindura uruhu, kandi itanga igisubizo gisanzwe kandi kirambye mubikorwa byubwiza.
IV. Nigute Winjiza Igikoresho cya Inuline kama mumirire yawe
A. Imikoreshereze yumutekano n'umutekano:Iyo winjije ibimera bya inuline kama mumirire yawe, nibyingenzi gutangirana na dosiye nkeya hanyuma ukiyongera buhoro buhoro kugirango umubiri wawe umenyere gufata fibre. Nibyiza kugisha inama inzobere mu by'ubuzima cyangwa inzobere mu mirire kugira ngo umenye urugero rukwiye rushingiye ku byo umuntu akeneye ndetse n’ubuzima bwe.
B. Uburyo bwo kongeramo Inulin Amafunguro yawe:Hariho uburyo bwinshi bwo kwinjiza ibimera bya inuline mubiryo byawe bya buri munsi. Irashobora kuvangwa neza, ikanyanyagizwa hejuru yintete cyangwa yogurt, ikongerwamo ibiryo byo guteka, cyangwa igakoreshwa nkibintu byiyongera mubisupu nisosi. Inuline ikuramo ivanze neza nuburyohe butandukanye, bigatuma yongerwaho muburyo butandukanye kubyo uteka.
C. Ibyokurya bya Inulin bizwi cyane:Kugirango ushishikarize igikoni cyawe ibyadushimishije, dore ibintu bibiri bizwi cyane birimo ibinyabuzima bya inuline:
Inuline yashizwemo na Blueberry Smoothie:
Ibigize: Ubururu bukonje, igitoki, epinari, amata ya almande, inuline ikuramo, imbuto za chia.
Amabwiriza: Kuvanga ibirungo byose kugeza byoroshye kandi bisize. Tanga ubukonje.
Crunchy Inulin Granola Bars:
Ibikoresho: Amashu yazunguye, imbuto, imbuto zumye, ubuki, amavuta ya almonde, inuline ikuramo, shokora yijimye.
Amabwiriza: Kuvanga ibirungo byose hamwe, kanda mumasafuriya, hanyuma ukonjesha kugeza ushikamye. Kata mu tubari kandi wishimire nk'ifunguro ryiza.
V. Umwanzuro:
Muri make, ibimera bivamo inuline ningirakamaro karemano ifite akamaro kanini mubuzima. Kuva mu guteza imbere ubuzima bwigifu no kugenzura urugero rwisukari mu maraso kugeza gufasha mu gucunga ibiro no kongera imikorere y’umubiri, ibinini bya inuline bitanga inyungu nyinshi. Irashobora kwinjizwa mubikorwa bitandukanye nkibiryo n'ibinyobwa, inyongera zimirire, nibicuruzwa byawe bwite. Mugusobanukirwa uburyo bwo kwinjiza ibinini bya inuline mumirire yawe na gahunda zawe za buri munsi, urashobora gufungura ubushobozi bwuzuye kandi ukishimira inyungu nyinshi zitanga kumibereho yawe muri rusange. Kwakira ibimera bivamo inuline birashobora kuba igice cyabuze ukeneye kugirango ubuzima bwawe busanzwe.
Igihe cyo kohereza: Ugushyingo-22-2023
