7 Inonakidza Hutano Kubatsira KweChicory Unofanira Kuziva!

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Isu tese takawana izwi rekuti 'chicory'. Ehe, izvo zvakafanana neiyo ye 'chicory' mune chicory kofi. Sayenzi inonzi Cichorium intybus, iyo chicory chirimwa inoshandiswa pamidzi yayo, mashizha uye mapundu. Mashizha emuti anoshandiswa nenzira yakafanana neiya yesipinachi, panoshandiswa mashizha mune saradhi uye mamwe macuisine akafanana. Hunhu hwekurapa hunowanikwa nemuti wacho hwese zvinoita kuti huwedzere kuwedzera kune chikafu chako.

Icho chinonyanya kubatsira pamwe nechakanyanya kufarirwa chikamu cheiyo chicory chirimwa midzi. Zvemhuri yedandelion, iyo midzi yakafanana nehuni uye ine fibrous. Midzi inoiswa pasi kuita hupfu uye inoshandiswa sechinotsiva kofi, nekuda kwekufanana mukunaka kwayo ^[1] . Inowanikwawo mune yekuwedzera fomu.

Chicory midzi yanga ichishandiswa kwezviuru zvemakore semushonga wemakwenzi nekuda kwehuwandu hwehutano hunobatsira. Kubva kudzikamisa matambudziko ekugaya uye kudzivirira kupisa kwemoyo, midzi inobatsirawo mukudzivirira hutachiona uye kusimudzira immune system ^[piri] .

Enderera kuverenga kuti uzive nzira dzakasiyana idzo iyo imwe nzira yekofi inogona kubatsira kuvandudza hutano hwako.

Kukosha Kwehutano hweChicory

100 magiramu emudzi wakaomeswa ane makumi manomwe nemaviri emagetsi, 0,2 g mafuta ane lipid, 8.73 g shuga uye 0,8 mg iron.

Izvo zvakasara zvinovaka muviri mu100 gramu echicory zvinotevera ^[3] :

• 17.51 ​​g makabhohaidhiretsi
• 80 g mvura
• 1.4 g mapuroteni
• 1.5 g fiber
• 41 mg ye calcium
• 22 mg magnesium
• 61 MG phosphorus
• 290 mg sodium
• 50 mg ye potasium

Hutano Bhenefiti YaChicory

1. Inovandudza hutano hwemwoyo

Chicory anosimbiswa kuve nekwaniso yekudzora 'yakaipa' LDL cholesterol mumuviri inova iyo honzeri huru yekukwira kweropa. LDL cholesterol inokanganisa moyo wako hutano nekudzivirira kuyerera kweropa nekusunga tsinga uye arteri, nokudaro zvichiwedzera mikana yekurwara kwemoyo nekurohwa. Zvakare, chicory yakazara neanti-thrombotic uye anti-arrhythmic vamiririri izvo zvinogona kubatsira kuvandudza muyero weropa neplasma mumuviri - zvichikonzera kudzikira kukuru mumikana yezvirwere zvinokanganisa yako yemoyo system. ^{[4] [5]} .

2. Inovandudza kugaya

Yakapfuma mu fiber, iyo yakaomeswa midzi inopa huwandu hunodiwa hwe fiber mumuviri wako iyo inokanganisa zvakananga mukuvandudza maitiro ekugaya. Pamwe chete neizvozvo, chicory ine insulin (ine prebiotic ine simba) iyo inobatsira mukurwisa matambudziko ane chekuita nekugaya akadai sekugaya, gasi, kuzvimba, acid Reflux uye chirungurira. ^[6] .

3. Kuyamura uremu

Chinhu chakanaka sosi yeoligofructose, chicory inobatsira zvakanyanya kana uri kutarisira kurasikirwa nehuremu. Kuvapo kwe insulin rubatsiro mune mutemo we ghrelin, nekudaro uchidzivirira kugara uchirwadziwa nenzara. Nekuderedza iwo mazinga eghrelin, chicory inogona kubatsira kudzivirira kunyanya kudya ^[7] .

4. Inotarisira arthritis

Ichishandiswa senzira yekurapa kurwadziwa kweArthritis, zvidzidzo zvinoratidza kuti izvo zvinopisa zvechicory zvinobatsira mukugadzirisa uye kudzikisa marwadzo anoenderana nemamiriro akaita seosteoarthritis. Kunze kwaizvozvo, chicory inogona kushandiswa kugadzirisa maronda, kurwadziwa kwemhasuru, uye kusanganisa kwekubatana zvakare ^[8] .

5. Inowedzera hutachiona

Iine antibacterial uye anti-kupisa zvivakwa, chicory inogona kutariswa nyore nyore senge inodzivirira-inosimudzira mumiririri ^[9] . Iwo polyphenolic makomputa mu chicory anoshandawo kune iyi bhenefiti ^[10] . Kunze kweizvi, chinotsiva kofi zvakare chine antioxidant zvivakwa.

6. Anobata kufunganya

Iyo sedative chivakwa che chicory mabasa zvinoenderana neiyi hutano bhenefiti. Kushandiswa kwechicory kunogona kubatsira kudzikamisa pfungwa dzako uye kudzikisira iwo mazinga ekuzvidya mwoyo. Zvinoenderana nezvidzidzo zvakati wandei, chicory inogona kushandiswa senge yekurara rubatsiro kubatsira kuvandudza yako yekurara kutenderera futi. Nekudzora kushushikana kwako uye nematanho ekuzvidya moyo, rubatsiro rwechicory runodzivirira kutanga kwekusaenzana kwehomoni, chirwere chemwoyo, kudzikira kwekuziva, kushaya hope uye kukwegura nguva isati yakwana ^{[gumi neimwe] [12]} .

7. Batsira kurapa itsvo kusagadzikana

Ichishandiswa senge diuretic, chicory inobatsira kuwedzera yako weti vhoriyamu iyo inosimudzira yako mazinga ekuita weti. Nechiremba chine hutano chekuita weti, iwe unozogona kubvisa huturu hwakaunganidzwa muitsvo yako uye chiropa ^[13] .

Kunze kwezvataurwa pamusoro apa, chicory zvakare inobatsira kurapa kuzvimbirwa, kudzivirira cancer, kubatsira chirwere cheshuga, kusimudzira hutano hwechiropa uye kunogona kubatsira kurapa eczema uye candida ^{[14] [10]} .

Hutano Chicory Mapoka

1. Dandelion uye chicory chai

Zvinoshandiswa ^{[gumi neshanu]}

• & frac12 mukombe wemvura
• 2 zvimedu nyowani ginger
• 1 teaspoon dandelion mudzi, yakanyoroveswa pasi yakakangwa
• 1 teaspoon chicory midzi, yakanyoroveswa pasi yakakangwa
• 2 nhema mhiripiri, yakatsemuka
• 2 green cardamom pods, yakatsemuka
• 1 yakazara clove
• & frac12 mukombe wemukaka
• 1-inch sinamoni tsvimbo, yakaputswa kuita zvidimbu
• 1 tablespoon uchi

Mirayiridzo

• Sanganisa mvura, ginger, dandelion mudzi, chicory midzi, peppercorns, cardamom, clove, uye sinamoni mune teapot.
• Dhavhara uye wira.
• Deredza kupisa kusvika pasi uye kumira uye chengeta yakafukidzwa kwemaminitsi mashanu.
• Wedzera mukaka neuchi uye uuye kuzobika zvakare.
• Bvisa kubva pamoto uye sveta mukapu

2. Vanilla yakasanganiswa svusvura smoothie [vegan & gluten-isina]

Zvinoshandiswa

• 1 & frac12 mabhanana echando
• & frac12 mukombe oat-isina oats
• 2 teaspoon pasi chicory
• 1 teaspoon itsva ginger
• 1 teaspoon sinamoni
• 1/3 mukombe maarumondi
• & frac12 teaspoon vanilla powder
• Maamondi akapwanyika
• Sinamoni

Mirayiridzo

• Wedzera zvese zvinoshandiswa kune iyo blender uye sanganisa kusvikira gobvu uye creamy.
• Shumira kutonhora.

Side Migumisiro

• Vakadzi vane nhumbu vanofanirwa kudzivirira chicory sezvo inogona kukurudzira kuenda kumwedzi uye inotungamira mukuparara ^[16] .
• Munguva yekuyamwisa, dzivisa chicory sezvo ichigona kuendesa kumwana.
• Zvinogona kukonzeresa kugadzikana mune vanhu vari allergic kune marigold, daisy nezvimwe.
• Dzivisa chicory kana uine nduru. ^[17] .

1. [1]Roberfroid, M. B. (1997). Hutano mabhenefiti easina kugaya oligosaccharides. InDietary Fiber mune Hutano uye Zvirwere (map. 211-219). Springer, Boston, MA.
2. [piri]Roberfroid, M. B. (2000). Chicory fructooligosaccharides uye nemudumbu.
3. [3]Shoaib, M., Shehzad, A., Omar, M., Rakha, A., Raza, H., Sharif, H. R., ... & Niazi, S. (2016). Inulin: Zvivakwa, hutano mabhenefiti uye chikafu chekushandisa. Carbohydrate mapuroyita, 147, 444-454.
4. [4]Nwafor, I. C., Shale, K., & Achilonu, M. C. (2017). Kemikari kuumbwa uye kunovaka muviri mabhenefiti echicory (Cichorium intybus) seyakakwana inowirirana uye / kana imwe nzira yezvipfuyo yekuwedzera yekuwedzera. Scientific World Journal, 2017.
5. [5]Azzini, E., Maiani, G., Garaguso, I., Polito, A., Foddai, M. S., Venneria, E., ... & Lombardi-Boccia, G. (2016). Iyo ingangove yehutano mabhenefiti epolyphenol-akapfuma anotora kubva kuCichorium intybus L. akadzidza paCaco-2 maseru modhi. Mushonga weOxidative uye hurefu hwemaseru, 2016.
6. [6]Micka, A., Siepelmeyer, A., Holz, A., Theis, S., & Schön, C. (2017). Mhedzisiro yekudyiwa kwechicory inulin pamatumbo mashandisirwo muzvidzidzo zvine hutano nekuzvimbirwa: yakasarudzika, yakapofomara-yakapofumara, yekuedza-inodzorwa -yedzo.
7. [7]Theis, S. (2018). Mvumo yehutano yeEU yekuda kwechicory inulin. InFoods, Nutrients uye Zvekudya Zvinongedzo zvine Mvumo EU Hutano Zvikumbiro (pp. 147-158). Kuburitsa Woodhead.
8. [8]Lambeau, K. V., & McRorie Jr, J. W. (2017). Fibre inowedzera uye nehutano hwakatsigirwa hutano mabhenefiti: Maitiro ekuziva nekukurudzira inoshanda fiber kurapa. Journal yeAmerican Association yeNurse Practitioners, 29 (4), 216-223.
9. [9]Achilonu, M., Shale, K., Arthur, G., Naidoo, K., & Mbatha, M. (2018). Phytochemical Bhenefiti yeAgroresidues seMamwe maNutritative Dietary Resource yePig uye Yehuku Kurima. Journal of Chemistry, 2018.
10. [10]Rolim, P. M. (2015). Kuvandudzwa kwezvigadzirwa zvekudya zve prebiotic uye mabhenefiti ehutano Chikafu Sayenzi neTekinoroji, 35 (1), 3-10.
11. [gumi neimwe]Prajapati, H., Choudhary, R., Jain, S., & Jain, D. (2017). Hutano mabhenefiti eesciiotic: Ongororo. Yakabatanidzwa Ongororo Kufambira Mberi, 4 (2), 40-46.
12. [12]Babbar, N., Dejonghe, W., Gatti, M., Sforza, S., & Elst, K. (2016). Pectic oligosaccharides kubva kune zvekurima ne-zvigadzirwa: kugadzirwa, kuratidzira uye hutano mabhenefiti. Kuongorora kwakakosha mu biotechnology, 36 (4), 594-606.
13. [13]Meyer, D. (2015). Hutano mabhenefiti e prebiotic fibers. MuneKuwedzera mukudya uye chikafu chekutsvaga (Vol. 74, mapeji 47-91). Dzidzo Press.
14. [14]Thorat, B. S., & Raut, S. M. (2018). Chicory mushonga wekuwedzera wemishonga yekudya kwevanhu. Jenareta yeMedical Plants, 6 (2), 49-52.
15. [gumi neshanu]Yummly. (2019, Chikunguru 5). Chicory Root Mabikirwo [Blog post]. Kudzorerwa kubva, https://www.yummly.com/recipes/chicory-root
16. [16]Kolangi, F., Memariani, Z., Bozorgi, M., Mozaffarpur, S. A., & Mirzapour, M. (2018). Mishonga ine zvingangoita nephrotoxic mhedzisiro maererano neyechinyakare mushonga wePersia: kuongorora uye kuongorora kwehunyanzvi hwesainzi. Iye zvino zvinodhaka zvinodhaka, 19 (7), 628-637.
17. [17]Ghimire, S. (2016) .Kuziva nezveKudya Kushatiswa uye Maitiro Avo pahutano (Chiremba dhipatimendi, Ruzivo rweDzidzo, Tribhuvan University Kirtipur).

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