YIZIPHI IZINZUZO ZEMPILO NGE-INULIN?

I-Inulin, i-soluble dietary fiber, iye yanda embonini yokucubungula ukudla. Kungasiza ekunciphiseni isisindo, kukhuthaze impilo yamathumbu, ukwehlisa ushukela wegazi kanye namazinga e-cholesterol, futhi kunciphise imvamisa yezinkinga zokugaya ukudla.

Kunezinhlobo ezimbili ze-fiber-i-soluble ne-insoluble. Zonke zibalulekile empilweni enhle, ngokuxutshwa kwangaphambili nokudla ukunciphisa imvamisa nokuqina kwezinkinga zokugaya ukudla kanye nokukhuthaza ukugcwala, kuqedwe isidingo sokudla ngezikhathi ezithile. I-Inulin ingenye ye-fiber encibilikayo eyenza isengezo esihle ezigabeni eziningi zokucubungula ukudla kwezimboni. Ucwaningo lubonisa ukuthi kungasiza ekunciphiseni isisindo, ukwehlisa ushukela wegazi kanye namazinga e-cholesterol, kukhuthaze ukugcwala, futhi kuthuthukise impilo yamathumbu. Bheka lesi sihloko ukuze uqonde ukuthi iyini i-inulin kanye nomthelela enawo empilweni yakho.

Iyini i-inulin?

Isinyathelo sokuqala sokwazisa indima ye-inulin ohlelweni lomuntu ukuqonda ukuthi iyini. Kalula nje, iyi-fiber yokudla encibilikayo etholakala ngokwemvelo kwezinye izitshalo nemifino futhi ivame ukungezwa ezigabeni ezihlukene zokucubungula ukudla ngenxa yezinzuzo zayo zezempilo. U-anyanisi, i-asparagus, u-garlic, amayam asendle, ama-artichokes, izimpande ze-chicory, ukolweni, nobhanana. Izinqubo eziningi zezimboni zithembele ezitshalweni ukuze zikhiphe i-inulin futhi zingeze ezigabeni zokucubungula ukudla, ngaleyo ndlela zithuthukise ikhwalithi yokudla.

Kungani i-inulin ikhethwa kakhulu embonini yokudla?

Nakuba i-inulin ingatholakala ngokwemvelo kokunye ukudla, akuzona zonke izithelo nemifino enale fibre. Kodwa-ke, imboni yezokudla ibona izinzuzo zayo ohlelweni, futhi iyengeza mathupha ekudleni. I-Inulin isiza ngemisebenzi eminingi, okuhlanganisa ukushintsha ukuthungwa kokudla, ukwengeza umlomo okhilimu ekudleni, ukususa amafutha noshukela ngokweqile ekudleni, ukuqinisa impilo yamathumbu, ukondla i-gut microbiota, ukuqinisa amasosha omzimba, nokwandisa ukugcwala. Ngaphezu kwalokho, ngokwenza ngcono ukugcwala komuntu, le fibre iqeda isidingo sokudla ngezikhathi ezithile, okwenza umzamo wokulahlekelwa isisindo uphumelele kakhulu. Njengokungathi lokho akwanele, imikhiqizo emisha ebhakwayo itholakala lapho i-inulin isetshenziswa esikhundleni sofulawa othile kuwufanele ukufela, okwenza le fiber yokudla ibaluleke kakhulu embonini yokudla.

Isetshenziswa kanjani i-inulin embonini yokudla?

Kufanele futhi siqonde ukuthi imboni yokudla iyihlanganisa kanjani i-inulin emikhiqizweni yayo ukuze sazise le fibre nakakhulu. Lokhu kungenxa yokuthi ukudla okuningi namaswidi esiwadlayo kunale ngxenye yokudla, kodwa kungenzeka singazi lokhu. Kuyathakazelisa ukuthi imboni yokudla isebenzisa i-inulin ngezindlela eziningi, kuhlanganise nokuthatha indawo kafulawa wokubhaka. Kanjalo, yengeza ukuthungwa ezintweni ezibhakiwe ngenkathi isanikeza ukunambitheka okuyingqayizivele. I-Inulin iphinde isetshenziselwe ukufaka imajarini esikhundleni lapho kulungiswa isaladi nokucwiliswa. Lokhu kungenxa yokuthi le fiber yokudla encibilikayo inomlomo okhilimu oyingqayizivele, okwenza amasaladi abe krimu futhi abe mnandi kakhulu. Ngaphandle kwalokho, i-inulin ingabuye yengezwe ekudleni njengesengezo se-prebiotic. Izengezo ezinjalo zihlanganisa ukudla (noma izakhi zokudla) ezondla amagciwane amahle (ama-probiotics) atholakala empilweni yamathumbu, okuholela ezinkingeni eziningi zezempilo.

Izinzuzo zezempilo ezihlobene ne-inulin

Njengoba kushiwo ngaphambili, i-inulin iyi-fiber enkulu yokudla. Eqinisweni, ukuncibilika kusho ukuthi kunezinzuzo eziningi zezempilo ohlelweni lomuntu ngoba ancibilika kalula futhi axubane nokudla, kunikeza izinzuzo zezempilo ezihlobene. Nazi ezinye zezizathu ezibangela ukuthandwa okukhulu kwe-inulin;

i. Ikhuphula ukugcwala

Ungathatha imikhiqizo yokudla ehlanganisa i-inulin noma ukudla okupakishwe ngokwemvelo nge-inulin uma uzama ukukhulisa ukugcwala kwakho. I-Inulin iyancibilika futhi ihlangana nokudla ukuze kwakhe into efana nejeli. Ngale ndlela, inciphisa ukugayeka kokudla kanye nokumuncwa kokudla eduze komsele wokudla, okuvumela isikhathi esengeziwe sokusebenza. Lapho ukudla kuthatha ukuze kugaywe futhi kumuncwe, uzozizwa ugcwele isikhathi eside, ususa isidingo sokudla ngesikhathi.

ii. Ingasiza ekuhambiseni amathumbu, ivimbele ukuqunjelwa

Ukuqunjelwa kuyinkinga yokugaya ukudla okuholela ekuqineni kwendle nobuhlungu lapho umuntu esikhipha. Ngokujabulisayo, imicu encibilikayo njenge-inulin ithuthukisa ukuhanjiswa kwamathumbu, ikhulule ukuqunjelwa. Awagcini nje ngokunensa ukugayeka kokudla ukuze avumele isikhathi esengeziwe sesenzo kodwa engeza inqwaba esitulweni. Ngaphandle kwalokho, ukwengeza inqwaba esitulweni kwehlisa namathuba ohudo, okubangelwa izici eziningana, okuhlanganisa uketshezi oluningi ohlelweni.

iii. Ingase yehlise amazinga e-cholesterol embi, ithuthukise impilo yenhliziyo

Izinga le-cholesterol embi kanye nesilinganiso se-cholesterol enhle nembi yizinkomba ezimbili zezempilo yenhliziyo. Njengoba amazinga aphezulu e-cholesterol embi ebeka engcupheni impilo yenhliziyo lapho exutshwa futhi elimaza kakhulu, ukuwehlisa kuhamba indlela ende yokuthuthukisa impilo yenhliziyo. Ukufaka i-inulin ekudleni kwakho kugcina amazinga e-cholesterol esezingeni, kuvikela inhliziyo.

iv. Yengeza kokuqukethwe kwe-prebiotic

Ama-prebiotics abhekisela ekudleni okondla amagciwane azuzisayo ku-alimentary canal (prebiotics) futhi abalulekile empilweni enhle. Ukugcina ibhalansi phakathi kwamagciwane amahle namabi ekuhloleni kanye nokudla kwangaphambili kusho amathumbu anempilo kanye nempilo engcono. I-Inulin iwukudla kwe-prebiotic okondla amagciwane anenzuzo, igcina amathumbu enempilo futhi iqinisa amasosha omzimba. Kanjalo, imvamisa yomuntu yokungenwa izifo nemikhuhlane iyehla.

v. Kungasiza ukwehlisa izingozi zomdlavuza wamabele

Ucwaningo luphakamisa ukuthi njengoba i-inulin ikhuthaza impilo yamathumbu kanye nokuzivikela komzimba jikelele, ingasiza ekwehliseni ubungozi bezinhlobo ezithile zomdlavuza. Isibonelo, kunganciphisa ingozi yomdlavuza we-colon kanye ne-colorectal. Noma kunjalo, lokhu okutholakele ocwaningweni lokuqala, futhi kunesidingo sokuqhubeka nezifundo ngaphambi kokuncoma i-inulin kule ndima. Nokho, akukalimazi ukufaka i-inulin ekudleni kwakho ngoba ikunikeza usizo olwengeziwe kunokulimaza impilo yakho.

vi. Kungase kusize ukunciphisa ingozi yesifo sikashukela

Isifo sikashukela sihamba phambili ezifweni ezibulala abantu abaningi emhlabeni futhi sibulala izigidi zabantu minyaka yonke. Ubuwazi ukuthi ungehlisa ingozi yokuthola isifo sikashukela ngokufaka imicu yokudla efana ne-inulin ekudleni kwakho? I-Inulin iyi-carb ebambezela ukugayeka kokudla kanye nokumuncwa kwamanye ama-carbs. Ngakho-ke, kuhamba indlela ende ukuvimbela ushukela kungazelelwe kanye ne-insulin spikes, izici ezimbili ezandisa ingozi yomuntu kuhlobo 2 lwesifo sikashukela. Lokhu kuchaza ukuthi kungani odokotela betusa ukudla okune-inulin okucebile ku-prediabetes ngokubheka okuhle.

Isiphetho

I-Inulin iyi-fiber yokudla etholakala ngokwemvelo ekudleni okuningi, okuhlanganisa i-artichokes, ubhanana, i-asparagus, u-garlic, amayam asendle, ukolweni, nezimpande ze-chicory. Imboni yokucubungula ukudla iyengeza ezimpahleni zokudla ngenxa yezinzuzo zayo eziningi zezempilo. Kungasiza ekunciphiseni isisindo, ukwehlisa ushukela wegazi kanye namazinga e-cholesterol, kuqinise impilo yamathumbu kanye nokuzivikela komzimba, futhi kukhuthaze ukugcwala.