Intangiriro:
Mu myaka yashize, inyungu mubicuruzwa ngengamikorere nubundi buryo busanzwe bwiyongereye cyane. Kimwe mu bicuruzwa nk'iki byita ku nyungu zinyuranye ni inculun. Bikomoka ku bimera, indulin ikuramo ni fibre yoroheje itanga inyungu nyinshi kumubiri wumuntu. Iyi blog igamije gusobanukirwa neza Itulin kama, kwerekana inkomoko, ibigize, inyungu zubuzima, nubushobozi bukoreshwa. Waba ufite amatsiko yo gushiramo intwaro muri gahunda yawe ya buri munsi cyangwa ushishikajwe no kwiga byinshi, ubu buyobozi bwuzuye buzagufasha gufungura ubushobozi bwiki kigo gitangaje.
Inculun ikuramo iki?
A. Ibisobanuro n'inkomoko:
Gukuramo inulin ni karbohydate kamera gasanzwe iboneka mubiti bitandukanye, nkaImizi, artichokes, na dandelion imizi. Niyitsinda ryimirire ya fibre zizwi nka fructtans, zigizwe numunyururu wa molekile ya Fruscose. Ikuramo Induli yabonetse binyuze muburyo bwiswe, aho ibihingwa bikungahaye kuri Indulu binyuranyije na gahunda yo kwezwa kugirango babone uburyo butanduye kandi bwibanze bwa Indelin.
Induli, ni yo Polysacride mu buryo butandukanye bwakozwe nubwoko butandukanye bwibihingwa, bikunze gukurwa muri chicrey mumiterere yinganda. Izi fibre nziza, zizwi nka urwelins, zikoreshwa nibimera bimwe nkuburyo bwo kubika ingufu, biganjemo imizi cyangwa rhizomes. Igishimishije, ibimera byinshi bikavuga no kubika inulin ntibibika ubundi bwoko bwa karubone, nka starch. Kumenya akamaro kacyo, ubuyobozi bwibiyobyabwenge muri Amerika yemeje ikoreshwa rya inulin nka fibre ya fibre muri 2018, igamije kuzamura agaciro k'imirire y'ibicuruzwa byakozwe. Byongeye kandi, mu nzego z'imirimo y'impyiko, ukoresheje inulin ifatwa nk'ibipimo byo kugereranya no kugereranya igipimo cyo kurwanira guhagarika urugero n'ubundi buryo.
Ukomoka ku bwoko bwinshi bwibimera, inulin ni karubone ya kamere yakoreshejwe mubigega byingufu hamwe namategeko yo kurwanya ibimera bikonje mubihingwa birenga 36.000. Ingero zizwi zirimo agave, ingano, igitunguru, ibitoki, turlic, asparagus, Yerusalemu art, na chicy. Gushonga mumazi, insulin ifite ibikorwa bya osmotike, bituma ibihingwa bimwe byo guhindura ibijyanye na osmotic ubushobozi bwa selile zabo muguhindura urwego rwa Inulin Molecule binyuze muri hydrolysio. Iyi mikorere yo kurwanya uburere ishoboza kwihanganira imiterere yubukonje irangwa nubushyuhe bukonje namapfa, bityo bakomeza imbaraga zabo.
Mu myaka 1804 yavumbuwe mu 1804 n'umuhanga mu Budage Valentin, Inilin yamenyekanye nk'ibintu bitandukanye mu gihe cyo guteka - gukuramo amazi kuva Inula Helegium imizi. Mu myaka ya za 1920, J. Irvine yakoresheje uburyo bwa chimique nk'imvugo yo gucukumbura imiterere ya inulin. Ibikorwa bye byavuyemo iterambere ryuburyo bwo kwigunga kubice bizwi bizwi nka anhydrofese. Mu myaka ya za 1930, ubwo yakundaga kuvugurura renales, abashakashatsi bashakishije umuhanga ushobora gutangizwa muri tubules batabanje gukoreshwa cyangwa gusohora. Kumenya imitungo yacyo, Richard yashyizeho insulin kubera uburemere bwacyo bukomeye no kurwanya kunyerera kunyerera. Kuva icyo gihe, inulin yahawe akazi cyane kugira ngo asuzume igipimo cya Formerular cyo kurwanira impyiko, akora nk'igikoresho cyizewe mu kwisuzuma ubuvuzi.
B. Ibigize n'amasoko:
Ibikururwa kamaNIC isohoka mubisanzwe bigizwe n'umunyururu muremure, ugizwe n'ahantu hose kuva mu bice 2 kugeza 60. Uburebure bwiyi mpande bugena imiterere no kukengurwa. Inkomoko rusange ya In orcon Scact arimo Inkonzi, Yerusalemu Articheke, Agave, na JicA.
Inkomoko ya Indulin
Induli iraboneka cyane mubiryo, nuburyo bwiza bwo kubona inulin kuko umubiri ukuramo intungamubiri binyuze mumasoko y'ibiryo.
Mugihe ushaka kongera umwanya wawe, burigihe ni igitekerezo cyiza kurya ibiryo byose nkimbuto, imboga, ibinyampeke, imbuto, ibinyamisogwe. Kurya ibiryo byinshi bitandukanye bizemeza ko ushyiramo ubwoko bwose bwa fibre mu mirire yawe kandi ugabanye amahirwe yo kongeramo sodium idashaka.
Usibye isoko yibiribwa, inulin iraboneka nkinyongera.
Inkomoko y'ibiryo bya Indulin
Niba ushaka ibiryo birimo inulin byumwihariko, urashobora kubona umubare mwiza muri:
Ingano
Asparagus
Amanani
Igitunguru
Tungurusumu
Chiory
Oats
Soya
Artichokes
Usibye amasoko yose y'ibiryo, amasosiyete y'ibiryo nayo yongeyeho inculi ibiryo bitunganijwe. Inulin ifite karori kandi irashobora gukora nkigipimo cyibinure muri margarine na salade. Mubicuruzwa bitetse, birashobora gukoreshwa mugukongeramo fibre kandi birashobora gusimbuza ifu imwe nta mpinduka uburyohe nuburyo. Niba ushaka ibiryo hamwe na indulin, ikirango gishobora gutondekanya "inulin" cyangwa "fibre yumuzi wumuzi" nkikintu.
Inzira nziza zo kwemeza ko urya ibiryo byinshi bya fibrous harimo:
Intego yo kurya byibuze imbuto cyangwa imboga kuri buri funguro.
Gerageza kurya byibuze ibintu bitatu byintete rusange buri munsi, nkumugati wose, oats, quinoa, umuceri, umuceri, farro, n'imbuto z'ingano.
Kurya ibyatsi cyangwa imbuto buri munsi.
Gira kimwe cya kabiri cyimpinja zawe zidafite imboga.
Gufunga ibiryo bikungahaye bya fibre nka popcorn yuzuye ibinyampeke, karoti hamwe na hummus cyangwa guacamo, n'imbuto zose zifite amavuta yuburabyo.
Kugeza ubu, FDA ikora kugirango abantu bande imirire yongerewe ku biribwa bitanga inyungu zubuzima. Iremejwe by'agateganyo inulin imwe muri iyo fibre.
II. Inyungu zubuzima zikomoka kuri kano
A. Ubuzima bwo Gupima:
Inkunga ya Induli ikora nkibyemera, ikora nk'ibiribwa kuri bagiteri nziza ya gut. Iyo umaze kumara, inulin igera kuri colon idahwitse, aho itera imikurire ya bagiteri za probiotia, nka bifidobacteria na lactobacilli. Ibi biteza imbere impirimbanyize ya gut microbiota, ishyigikira imigendekere yimitonda, kandi igabana indwara zipisha ihohoterwa nkamata ya syndrome hamwe na syndrome yamara (ibs).
B. Amabwiriza y'Isukari:
Bitewe na kamere idashoboka, gukuramo inulin bifite ingaruka nke ku rwego rwamaraso. Biratinda kwinjiza glucose, birinda imitwe no kwibiza mumasoko yamaraso. Ibi bituma inulin akuramo ibintu bifite agaciro kubantu barwaye diyabete n'abashaka gucunga urugero rw'isukari.
C. Gucunga uburemere:
Ibisigara bya Induli byagaragaje ubushobozi mu gucunga ibiro. Nka fibre yoroshye, iteza imbere kumva ko yuzuye kandi igabanya ubushake bwo kurya, biganisha kuri calorie yagabanutse. Byongeye kandi, imitungo yacyo ya prebiyotike ishyigikira iterambere rya bagiteri zingirakamaro zishobora kuzamura metabolism, zitera uruhare mu bikorwa byo kugabanya ibiro.
D. Kunoza Amagufwa Amagufwa:
Ubushakashatsi bwerekana ko inulin isigaye ishobora gufasha kuzamura amagufwa no kwirinda gutakaza amagufwa bifitanye isano no gusaza. Irabikora mu kongera imbaraga za Calcium na magnesium mumubiri, amabuye y'agaciro ya ngombwa kumagufa ikomeye kandi meza.
E. Gukora ubudahangarwa
Imiterere ya prebiotic yo gukuramo inulin iterana muburyo bwumubiri. Mu gushyigikira imikurire ya bagiteri nziza, gukuramo Induli ifasha kugenzura igisubizo cy'abunzi kandi kigagabanya ishyari, bityo bishimangira kwirwanaho k'umubiri kurwara n'indwara.
III. IBIBAZO BY'INGENZI
A. Inganda n'ingano z'ibinyobwa:
Gukuramo Inulin ni ibintu bifatika biboneka muburyo bwibiryo bitandukanye nibibi. Irashobora gukoreshwa nkibiryo byiza, ibinure byasimbuwe, cyangwa ibyanditswe, bitanga ubundi buryo bwiza kuri isukari cyangwa ibikoresho byinshi. Ibikururwa kwa Induli bikunze gukoreshwa muri yogurt, utubari twibinyampeke, ibicuruzwa bitetse, n'ibinyobwa.
B. Inyongera y'imirire:
Bitewe ninyungu nyinshi zubuzima, gukuramo inulin bikunze gukoreshwa mumirire. Iraboneka mu ifu cyangwa ifishi ya capsule, bigatuma byoroshye gushira mubikorwa bya buri munsi. Inyongera ya Inonin zikunze gusaba abantu bareba kugirango bongere umwanya wabo, shyigikira ubuzima bwiza, cyangwa gucunga urwego rwisukari.
Inyongera ya Induli iraboneka muburyo butandukanye, harimo:
Ifu
Intererano (nka gummies)
Capsules
Akenshi, ibirango byongereranyo bya Induli birashobora gutondekanya ibicuruzwa nka "prebiotique," cyangwa leta ikoreshwa kuri "ubuzima bwinyamanswa" cyangwa "kugenzura ibiro." Ariko, uzirikane ko FDA itagenga inyongera.
Inyongeramuco nyinshi zitanga hafi 2 kugeza kuri 3 g ya fibre kuri buri. Mugihe ukoresheje inyongera, kubara ibikoreshwa na fibre yawe yose binyuze mu masoko n'inyongera kugirango ubashe kuguma mu ntera isabwa.
Inyongera ya inulin irashobora gukurwa muri artichokes, agave, cyangwa imizi ya Victory. Niba ufite allergie mumasoko yose, soma ibirango witonze kubo nibindi bishobora kuvuka, nk'ingano cyangwa amagi.
Mbere yo gutangira inyongera iyo ari yo yose, saba itsinda ryawe ryubuzima. Mugihe wongeyeho inkomoko ya fibre nka indulin kumirire yawe, ugomba kubikora buhoro kandi unywe amazi ahagije yo gukumira kurira, gaze, no kubyimba.
INYUMA
Ingendo zisa zirimo izindi pribitique na fibre, nka:
Psyllium
GalactooligosaCcharides (Gos)
Fructooligosacchaside (fos)
Ikirango kirwanya
Ingano dextrin
Ingano nziza
Vugana nuwatanze ubuzima kugirango umenye ubwoko bwa prebiyotike cyangwa fibre ni byiza kuri wewe.
C. Ibicuruzwa byita kugiti cyawe:
Imitungo igaburira ya Indelin ikuramo ibintu bifite akamaro mubicuruzwa byita kugiti cyawe, nka Shampoos, ikarito, nibicuruzwa byuruhu. Itezimbere imikurire myiza yimisatsi, yahinduye uruhu, kandi itanga igisubizo gisanzwe kandi kirambye kubwinuro zubwiza.
IV. Nigute washyiramo Internaric Inomini ikuramo indyo yawe
A. Ingagi n'ingamba z'umutekano:Mugihe winjije inkari engrant ukuramo indyo yawe, ni ngombwa gutangirana na dosage nke hanyuma ukabyiyongera buhoro buhoro kwemerera umubiri wawe kumenyera fibre. Nibyiza kugisha inama inzobere mu mwuga cyangwa imirire kugirango umenye dosage ikwiye ishingiye ku bikenewe kugiti cye nubuzima.
B. Inzira zo kongeramo inelin gukuramo amafunguro yawe:Hariho inzira nyinshi zo gushiramo Indulin ikuramo amafunguro yawe ya buri munsi. Irashobora kuvangwa muburyo bworoshye, kuminjagira ibinyampeke cyangwa yogurt, byongeweho kugirango wogerwe, cyangwa ndetse no gukoreshwa nkumukozi wijimye muri soupu na sosi. Induli akuramo burundu hamwe nibiryo bitandukanye, bituma yiyongera ko ari ugukora ibiremwa byawe.
C. Ibisubizo bizwi cyane bya InOULIN:Gutera ubwoba igikoni cyawe, dore ibintu bibiri bizwi byinjizamo Itulun ikuramo:
Indulin-yashizwemo ubururu bwa bloberberry:
Ibikoresho: Ubururu bwakonje, igitoki, epinari, amata ya almonde, gukuramo insulin, imbuto ya chia.
Amabwiriza: Vuga ibintu byose kugeza byoroshye na cream. Komera gukonjesha.
Crunchy inulin granola utubari:
Ibikoresho: oats yazungurutse, imbuto, imbuto zumye, ubuki, amavuta ya almond, gukuramo incukora, chocolate yijimye.
Amabwiriza: Kuvanga ibintu byose hamwe, kanda muri pan ya guteka, kandi ukonjesha kugeza ushikamye. Kata mu tubari kandi wishimire nk'ifunguro ryiza.
V. UMWANZURO:
Muri make, gukuramo kama ni uruzigo rusanzwe rufite agaciro hamwe nunguka ubuzima bwiza. Kuva mu guteza imbere ubuzima bwo gusya no kugenga urugero rw'isukari mu maraso kugira mu gucunga ibiro no kuzamura imikorere idakingiwe, gukuramo inulin bitanga inyungu nyinshi. Irashobora kwinjizwa muburyo butandukanye nkibiryo n'ibinyobwa, inyongera yimirire, nibicuruzwa byita kugiti cyawe. Mugusobanukirwa uburyo bwo guhuza inulin gukuramo indyo yawe na gahunda ya buri munsi, urashobora gufungura ubushobozi bwayo byuzuye kandi wishimire inyungu nyinshi zitanga mubuzima bwawe muri rusange. Emera organic organic gusubiramo birashobora kuba igice cyabuze ukeneye kugirango wongere ubuzima bwawe muburyo busanzwe.
Igihe cya nyuma: Nov-22-2023
