He aha kāu e ʻike ai e pili ana i ka Rootory Chicory

Anter

• ʻO ka mua, he aha ke aʻa chicory?
• He aha nā pono o ke aʻa chicory?
• Aia kekahi mau downsides i ke aʻa chicory?
• No laila, he manaʻo maikaʻi e ʻai i ke kumu chicory?
• Nānā no

E hele wāwae i ke alaloa cereal ma ka supermarket a me nā mea āpau e ʻike ʻoe i ke aʻa chicory ma ke ʻano he mea hoʻohui i nā huahana e kaena ana i nā helu fiber kiʻekiʻe a i ʻole nā ​​pono prebiotic. Akā, he aha ia, pololei, a maikaʻi anei iā ʻoe? Eia ka mea e pono ai ʻoe e ʻike.

ʻO ka mua, he aha ke aʻa chicory?

ʻOiwi i ʻApelika ʻAkau, ʻAsia Komohana, a me ʻEulopa, chicory (Cichorium intybus) kahi lālā o ka ʻohana dandelion a ua mahi ʻia no nā kenekulia no kāna lau a me nā aʻa i ʻai. He pili pili loa ia i ka endive a me kona mau lau, he ʻano like me ka lau dandelion, he ʻono ʻawaʻawa like a hiki ke ʻai ʻia a moʻa paha (e like me ʻoe i nā lau ʻawaʻawa ʻē aʻe). ʻO nā aʻa, ma ka ʻaoʻao ʻē aʻe, hana maʻamau ʻia i loko o ka pauka i hoʻohana ʻia e hoʻohui i ke ʻano, pulupulu, a me ka mea ʻono i nā meaʻai (e like me ka cereal, nā protein / granola mau kī, a i ʻole nā ​​mea i hana ʻia i kapa ʻia ʻo "high-fiber"). Ma muli o kona ʻono ʻono liʻiliʻi a me ke ʻano haʻahaʻa-calorie, hoʻohana pinepine ʻia ʻo ia ma ke ʻano he koho kō a mea ʻono paha i loko, e ʻōlelo ʻia, "maikaʻi" ice cream a me nā mea i kālua pū kekahi.

Hiki ke hoʻomoʻi ʻia ka aʻa choryory, kālua ʻia, a hoʻomoʻa ʻia i loko o ka mea inu e like me ke kope, i kapa ʻia i kekahi manawa he kofe "New Orleans-style". ʻAʻole loaʻa ka caffeine akā ua hoʻohana ʻia ma ke ʻano he "hoʻonui kofe" a i ʻole kahi pani no nā manawa i liʻiliʻi ka kofe. I kēia mau lā, ua hoʻohana pinepine ʻia ʻo ia ma ke ʻano he kofe no ka poʻe makemake i ka ʻono like ʻole a makemake ʻole e inu decaf. E kani i kou ala? Hiki iā ʻoe ke hana maʻalahi e like me kāu e hana ai me ka wili kofe ole maʻamau akā me ke aʻa chicory lepo (hiki iā ʻoe ke kūʻai i loko o ka pahu a i ʻole ʻeke e like me ke kofe) ʻo ia wale nō a i hui pū ʻia me kāu piʻi maʻamau. (E pili ana: 11 Kofe Kofe āu i ʻike ʻole ai)

He aha nā pono o ke aʻa chicory?

E like me ka mea i ʻōlelo ʻia, kiʻekiʻe ka chicory i ka fiber, kahi (ma kāna kumu nui) kōkua i ka meaʻai e hele i loko o kāu ʻōnaehana, hoʻolōʻihi i ka digestion a me ka omo ʻana o ka meaʻai. Nā hopena? ʻO kahi kahe mau o ka ikehu a me kahi ʻano o ka māʻona, hiki ke pale iā ʻoe mai ka ʻai nui ʻana, a, kōkua pū me ka hoʻokele kaumaha. (E nānā: ʻO kēia mau pono o ka fiber e lilo ia i meaʻai nui loa i kāu ʻai)

Hoʻokahi kumu chicory maka (e pili ana i 60g) he 1g o ka fiber, e like me ka United States Department of Agriculture (USDA). Ke hoʻomoʻa ʻia a lepo i loko o ka pauka, eia nō naʻe, hāʻawi ia i kahi kumu paʻa o ka fiber soluble maʻalahi e hoʻohui i nā mea ʻē aʻe. Loaʻa ka inoa o ka fiber soluble mai ka mea ʻo ia ka mea hiki ke hoʻoheheʻe ʻia i ka wai a hana i kahi mea like me ka gel ke pili i ka wai a me nā wai ʻē aʻe. ʻO ia ka mea e hoʻopiha ai i kēia ʻano puluniu — lawe ia i kahi kino i loko o kou ʻōpū a me ke kōkua ʻana i ka pahu i ka neʻe ʻana i loko o ka palapala GI. Hiki i kēia ke kōkua i ka hoʻopau ʻana i ka paʻa paʻa a kōkua i ke kākoʻo ʻana i ka digestion mau. (ʻAʻole e haʻi ʻia, hiki i ka fiber ke hōʻemi i kou pilikia o ka maʻi maʻi umauma.)

ʻO ka Inulin kahi ʻano prebiotic fiber e lilo ana i 68 pakeneka o ke aʻa chicory, e like me ka noiʻi i paʻi ʻia maʻO ka Scientific World Journal. ʻO ia ke kumu, ke hoʻohana ʻia ka aʻa chicory i mea hoʻohui, hiki ke kapa ʻia ʻo ia he inulin. Lawe nā mea hana i kēia fiber mai ka mea kanu e kōkua i ka hū ʻana i ka ʻike o ka fiber a ʻono paha i nā huahana meaʻai a me nā mea hoʻohui. Loaʻa nō hoʻi ka Inulin no ke kūʻai ʻana ma ke ʻano he mea hoʻohui a i ʻole ka pauka i hiki iā ʻoe ke kāpīpī i loko, e ʻōlelo ai, nā meaʻai maikaʻi i kālua ʻia a i ʻole smoothies.

Ma muli o ka inulin kahi prebiotic fiber, hiki iā ia ke loaʻa i kahi perive digestive, wahi a Keri Gans, RD.N., ka mea kākau oʻO ka meaʻai hoʻololi liʻiliʻi a me Shape Advisory Board. "ʻO ka prebiotics ka meaʻai no nā probiotics, ʻo ia ka bacteria olakino i loaʻa i loko o kā mākou ʻōpū. I ka hāʻawi ʻana i ka wahie no nā koʻohune probiotic pono i ka ʻōpū, kōkua ka inulin i ka hānai ʻana i kahi microbiome maikaʻi. (E pili ana: 7 mau ala e hoʻoikaika ai i ka maʻi bacteria maikaʻi, ma waho aʻe o ka ʻai ʻana i ka Yogurt)

ʻO ka noiʻi ʻana i nā kānaka a me nā holoholona kekahi e hōʻike ana he kōkua ka inulin no ka hoʻoikaika ʻana i nā pae kōpaʻa paʻa i ke koko a me ka hoʻomaikaʻi ʻana i ka pale ʻana o ka insulin, ʻoi aku hoʻi i ka poʻe me ka maʻi diabetes. Ma muli paha o ka inulin kōkua i ka hānai ʻana i ka ulu ʻana o nā koʻohune ʻōpū maikaʻi, kahi e hana ai i ke ʻano o ke kino e hana ai i nā mea momona, he kumu nui i ka maʻi kō. He hopena ka ka moku o kou ʻōpū i nā wahi ʻē aʻe o kou olakino (e like me kou hauʻoli a me kou olakino noʻonoʻo āpau.)

Aia kekahi mau downsides i ke aʻa chicory?

ʻOiai hiki iā ia ke hoʻoikaika i ka ʻōpū hauʻoli (e hoʻomanaʻo: he fiber prebiotic ia), hiki i ka inulin ke hana ʻē aʻe a hoʻopōʻino i ka ʻōpū, ʻoi aku hoʻi i ka poʻe i loaʻa i ka irritable bowel syndrome (IBS), nā pilikia ʻōpū, a me ka ʻike FODMAP. . ʻO ka Inulin kahi ʻano o ka fiber i ʻike ʻia ma ke ʻano he fructan, kahi wīwī koli liʻiliʻi a i ʻole FODMAP paʻakikī loa i kou kino e ʻeli. Kaukaʻi ʻia i kou ahonui, hiki i ka inulin (a me ke aʻa chicory, ʻoiai loaʻa ka inulin) ke hoʻonui i ka gassiness, bloating, pain, and diarrhea. Inā ʻike ʻoe ʻaʻole ʻoe e hoʻomanawanui i nā FODMAP a i ʻole he ʻōpū maʻaleʻale, e nānā pono i nā lepili no ka inulin a me ke aʻa chicory a hoʻokele i nā huahana i loaʻa iā lākou. (ʻAʻole hiki ke haʻalele i ka ʻoki ʻana i ka tī? Hey, hiki nō ia. Eia ka mea a kāu peʻahi e ʻōlelo ai e pili ana i kou olakino.)

Eia kekahi, no ka mea he kiʻekiʻe ke aʻa chicory i ka fiber, pono ʻoe e hoʻokomo i loko o kāu hana maʻamau. Ke piʻi wikiwiki ʻoe i kāu lawe fiber, hiki iā ʻoe ke ʻike i ke kōpena, ka momona, a me ka ʻeha o ka ʻōpū. E hoʻomaka me kahi liʻiliʻi o ke aʻa chicory a hoʻonui i ka holo o kekahi mau lā a i ʻole mau pule, e like me kāu e ʻike ai. ʻO ka inu ʻana i ka wai hou a me ka hoʻomaʻemaʻe ʻana i ka lā holoʻokoʻa e kōkua pū i ka neʻe ʻana o nā mea ma o ka ʻāpana GI a pale i ka pilikia.

ʻO kekahi mea maikaʻi ʻole: Manaʻo ka noiʻi e hiki i nā chicory ke hoʻoulu i nā hopena like like i nā mea maʻi i ka ragweed a i ʻole birch pollen. Kamaʻāina ke kani? A laila e ʻoluʻolu e pale i ke kumu chicory a me ka inulin.

ʻO ka mea hope loa, ʻoiai paha he mea maopopo ia, he mea nui nō naʻe e kahakaha: Inā ʻoe e hoʻohana i ka chicory ma ke ʻano he pani no ka kope mau, mai kahaha ʻoe inā ʻike ʻoe i ka haʻalele ʻana o ka caffeine, ma ka liʻiliʻi i ka hoʻomaka. (Psst...eia ka haʻalele ʻana o kekahi wahine i ka caffeine a lilo i kanaka kakahiaka.)

No laila, he manaʻo maikaʻi e ʻai i ke kumu chicory?

Pane pōkole: Pili ia. ʻO ka ʻai ʻana i ke aʻa chicory a me nā meaʻai waiwai waiwai inulin hiki ke kōkua iā ʻoe e hoʻokō i kāu pono fiber. Akā (!) ʻAʻole ia he kukui ʻōmaʻomaʻo e hoʻopaʻa i kahi lako o ke ola o nā mea.

ʻIke ʻia ʻo Inulin ma ke ʻano palekana (GRAS) e ka U.S. Food and Drug Administration (FDA), ʻo ia hoʻi he palekana ke ʻai, akā pili ka pōʻaiapili. ʻO ka ʻai Junk i pauma ʻia i piha i ka fiber i hoʻohui ʻia ʻaʻole lilo i olakino. I ka wā e pili ana i nā huahana inulin-like me nā kī protein, e noʻonoʻo e pili ana i ke kumu i hoʻohui ʻia ai ka inulin a me ke kumu o ka lawelawe ʻana iā ʻoe. Inā piha i ke kō, nā momona trans maikaʻi ʻole, a i ʻole nā ​​mea hoʻohui ʻē aʻe a i ʻole hiki ʻole iā ʻoe ke ʻōlelo, hoʻi i hope. ʻAʻole pono ʻoe e loaʻa ke kēkelē laepua ma ka ʻepekema meaʻai e hoʻomaopopo i ka mea i loko o kāu pā protein.

"Manaʻo wau aia kekahi wahi no ka inulin i nā huahana pūʻolo, akā ʻaʻole loa ia e manaʻo ʻia he pōʻino no ka mea he waiwai maikaʻi kāna," wahi a Michal Hertz, M.A., R.D., C.D.N. "Akā naʻe, ke hoʻopaʻapaʻa nei au e ʻoi aku ka maikaʻi o ka hoʻohui ʻana i nā huaʻai hou a me nā mea kanu i mea e loaʻa ai ka fiber i kāu meaʻai."

ʻO kēlā ʻōlelo, aia kekahi mau manawa i ka ʻai ʻana i ka chicory root kahi ala akamai e hoʻonui ai i kāu ʻai fiber a i ʻole ka helu ʻana i nā prebiotic koʻikoʻi. ʻO kahi laʻana, ke huakaʻi ʻoe, he palena palena paha kāu i ka huahana hou a i ʻole ma waho o kāu hana maʻamau - hiki i nā mea ʻelua ke hoʻolei i kāu digestion. I kēlā hihia, kahi waihona e like me Now Foods 'Probiotic Defense Veg Capsules (Kūʻai, $ 16, amazon.com) me ka chicory root fiber hiki ke kōkua iā ʻoe e hoʻokō i ka ʻai i ʻōlelo ʻia i kēlā me kēia lā o 25-35g o ka fiber i kēlā me kēia lā a mālama i kāu ʻōnaehana a-go. (Ma mua o kou hana ʻana, heluhelu: Hiki paha ke loaʻa ka nui o ka fiber i kāu ʻai?)

He mea maikaʻi paha e mālama i ka paukū chicory pakiaka ma ke ʻano he hele no ka hoʻēmi ʻana i ka paʻa paʻa. E hoʻohui wale i ka 1/2-1 teaspoon i kāu smoothie kakahiaka ma ke ʻano he ala maoli e loaʻa ai ka hōʻoluʻolu.

Ma ke ʻano he kūlana maikaʻi o ka manamanalima, "ʻaʻole pono ka fiber mai ka inulin a i ʻole ke aʻa chicory ma mua o 10 gram i kēlā me kēia lā, no ka mea ʻoi aku ka nui o hoʻokahi fiber i hiki ke hoʻololi i ke kaulike o ka ʻōpū a hana i ka hōʻoluʻolu ʻole," wahi a Hertz, ka mea e hōʻike nei i ka fiber mai nā meaʻai āpau. ʻoi aku ka maikaʻi ma mua o kēlā mai nā huahana i hana ʻia.

• NaJessica Cording, MS, RD, CDN
• NaJessica Cording, MS, RD, CDN

Nānā no