7 Pōmaikaʻi i ke olakino olakino o ka choryory pono ʻoe e ʻike!

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Ua ʻike mākou a pau i ka huaʻōlelo 'chicory'. ʻAe, like ia me ka chicory 'i ke kofe chicory. Kapa ʻia ʻepekema ʻo Cichorium intybus, hoʻohana ʻia ka mea kanu chicory no kona aʻa, lau a me nā ʻōpuʻu. Hoʻohana ʻia nā lau o nā mea kanu i kahi ʻano like me ka spinach, kahi e hoʻohana ʻia ai nā lau i ka saladi a me nā ʻano meaʻai like ʻole. ʻO nā ʻano lāʻau i loaʻa i ka mea kanu ma ke ʻano he mea hoʻohui olakino i kāu papaʻai.

ʻO ka mea ʻoi aku ka maikaʻi a me ka ʻāpana i makemake nui ʻia o ka chicory mea kanu nā aʻa. No ka ʻohana dandelion, like nā aʻa me ka lāʻau a me fibrous. Hoʻokomo ʻia nā aʻa i loko o ka pauka a hoʻohana ʻia ma ke ʻano he pani no ke kope, ma muli o ka like o kona ʻono ^[1] . Loaʻa iā ia i ka palapala hoʻopihapiha.

Ua hoʻohana ʻia nā aʻa chicory no nā makahiki he mau kaukani ma ke ʻano he lāʻau lapaʻau ma muli o ka plethora o nā pono olakino i loaʻa iā ia. Mai ka hōʻoluʻolu ʻana i nā pilikia digestive a me ka pale ʻana i ka ʻeha puʻuwai, pono pū nā aʻa i ka pale ʻana i nā maʻi bacteria a me ka hoʻoikaika ʻana i ka ʻōnaehana pale. ^[elua] .

E hoʻomau i ka heluhelu ʻana e ʻike i nā ʻano ʻokoʻa e hiki ai i ke kope ke hoʻololi ke kōkua i ka hoʻomaikaʻi ʻana i kou olakino.

ʻO ka waiwai kūpono o Chicory

100 mau aʻa o ke aʻa maloʻo i loko o 72 nā ikehu o ka ikehu, 0.2 g lipid momona, 8.73 g kō a me 0.8 mg hao.

ʻO nā koena i koe i ka 100 gram o chicory penei ^[3] :

• 17.51 ​​g kālika
• 80 g wai
• 1.4 g protein
• 1.5 g puluniu
• 41 mg o ka puna
• 22 mg makanekiuma
• 61 mg phosphorous
• 290 mg sodium
• 50 mg o ka potasiuma

Nā Pōmaikaʻi olakino o Choryory

1. Hoʻonui i ke olakino puʻuwai

Hoʻopaʻa ʻia ʻo Chicory i ka hiki ke hōʻemi i ka 'maikaʻi' LDL cholesterol i ke kino ʻo ia ke kumu nui o ke kahe kiʻekiʻe. Hoʻopilikia maikaʻi ʻole ka LDL kolesterol i kou olakino puʻuwai ma o ka pale ʻana i ke kahe o ke koko ma o ka hoʻopaʻa ʻana i nā uaua a me nā aʻa, a laila hoʻonui i nā manawa o ka puʻuwai a me nā hahau. Eia kekahi, piha ka chicory me nā anti-thrombotic a me anti-arrhythmic agents i hiki ke kōkua i ka hoʻomaikaʻi ʻana i ke kaulike o ke koko a me ka plasma i loko o ke kino - e hoʻoliʻiliʻi nui ana i nā manawa o nā maʻi e hoʻopili ana i kāu ʻōnaehana puʻuwai. ^{[4] [5]} .

2. Hoʻonui i ka digestion

Loaʻa i ka fiber, hāʻawi ke aʻa maloʻo i ka nui o ka fiber i koi ʻia i kou kino e pili pololei ana i ka hoʻomaikaʻi ʻana i ke kaʻina hana digestive. Me kēlā, loaʻa ka chicory i ka insulin (kahi prebiotic ikaika) e kōkua ai i ka hakakā ʻana i nā pilikia e pili ana i ka digestion e like me ka palapū ʻole, ka ʻaukā, ka momona, ka reflux acid a me ka puʻuwai. ^[6] .

3. Kōkua ke kaupaona

Kahi kumu maikaʻi o oligofructose, maikaʻi loa ka chicory inā ʻoe e nānā i mua i ka lilo ʻana o kekahi kaumaha. ʻO ke kū ʻana o ke kōkua insulina i ke kaohi o ghrelin, no laila e pale nei i ka wī mau o ka wī. Ma ka hōʻemi ʻana i nā pae o ghrelin, hiki i ka chicory ke pale aku i ka ʻai nui ^[7] .

pehea e wehe koke ai i ka sun tan mai ka maka

4. Hoʻokele i ka maʻi ʻōlapa

Hoʻohana ʻia ma ke ʻano he ʻano lapaʻau no ka ʻeha o ka maʻi o ka maʻi, hōʻike nā noiʻi e kōkua nā mea hōʻeha o chicory i ka mālama ʻana a me ka hōʻemi ʻana i ka ʻeha e pili ana i nā kūlana e like me ka osteoarthritis. Ma waho o kēlā, hiki ke hoʻohana i ka chicory e mālama i nā ʻeha, nā ʻeha puʻupuʻu, a me nā ʻeha pū kekahi ^[8] .

5. Hoʻonui i ka palekana

Loaʻa i nā mea antibacterial a me anti-inflammatory, hiki ke noʻonoʻo maʻalahi ʻia ka chicory i kahi agena e hoʻonui ai i ka pale ^[9] . Hana pū nā mea polyphenolic i ka chicory i kēia pono ^[10] . Ma waho o kēia, loaʻa i ke kofe pani kahi mau pono antioksant.

6. Mālama i ka hopohopo

ʻO ka waiwai sedative o nā hana chicory e like me kēia pono olakino. Hiki ke kōkua i ka ʻai ʻana o chicory e hōʻoluʻolu i kou noʻonoʻo a hoʻoliʻiliʻi i nā pae o ka hopohopo. Wahi a kekahi mau noiʻi, hiki ke hoʻohana ʻia ka chicory ma ke ʻano he kōkua kōkua i mea e hoʻomaikaʻi ai i kou pōʻaiapuni pū kekahi. Ma ka hoʻomaha ʻana i kou kaumaha a me nā pae hopohopo, kōkua ka chicory i ka pale ʻana i ka hoʻomaka ʻana o ke kaulike ʻole hormonal, nā maʻi puʻuwai, ka hoʻohaʻahaʻa noʻonoʻo, ka hiamoe a me ka ʻelemakule pratur ^{[umikumākahi] [12]} .

ʻaila ʻoliva vs ʻaila ʻalemona no ka lauoho

7. Kōkua e mālama i nā maʻi ʻōpū

Hoʻohana ʻia ma ke ʻano he diuretic, chicory kōkua i ka hoʻonui ʻana i ka nui o ka mimi ma kahi e hāpai ai i kāu mau pae o ka urination. Me kahi pae olakino olakino, hiki iā ʻoe ke hemo i nā toxins i hōʻiliʻili ʻia i kou puʻupaʻa a me ke ake ^[13] .

Kaawale mai ka mea i ʻōlelo ʻia ma luna, kōkua pū ka chicory e mālama i ka constipation, pale aku i ka maʻi ʻaʻai, kōkua i ka mālama ʻana i ka maʻi maʻisā, e hoʻonui i ke olakino ate a hiki ke kōkua i ka mālama ʻana i ka eczema a me candida. ^{[14] [10]} .

Nā ʻipesina Recipe olakino olakino

1. ʻO Dandelion a me chicory chai

Nā Pono ^{[umikumālima]}

• & frac12 kīʻaha wai
• 2 mau ʻāpana ginger hou
• 1 kahi teaspoon aʻa dandelion, kālua ʻia ka pala
• 1 kahi teaspoon aʻa chicory, kālua ʻia ka pala
• 2 mau pepa ʻeleʻele, haki
• 2 mau hua kāleka ʻōmaʻomaʻo, māwae
• 1 koloka a pau
• & waiū kīʻaha frac12
• ʻO ka lāʻau cinnamon 1-inch, haki i nā ʻāpana
• ʻO ka meli punetune 1

Kuhikuhi

• Hoʻohui i ka wai, ginger, aʻa dandelion, aʻa chicory, peppercorn, cardamom, clove, a me cinnamon i kahi teapot.
• Uhi a hoʻolapalapa.
• E hoʻemi i ka wela i haʻahaʻa a ʻū a mālama i uhi ʻia no 5 mau minuke.
• E hoʻomoʻi i ka waiū a me ka meli a hoʻolapalapa hou.
• Wehe i ka wela a kānana i loko o kahi kīʻaha

2. Hoʻomaʻamaʻa ʻo Vanilla i ka ʻaina kakahiaka [vegan & gluten-free]

Nā Pono

• 1 & maiʻa paʻahau i ka frac12
• & frac12 kīʻaha gluten-free
• 2 teaspoon honua chicory
• 1 teaspoon ginger hou
• Kinamona 1 teaspoon
• 1/3 kīʻaha ʻalemona
• & frac12 teaspoon vanilla pauka
• ʻAmelona ʻānai
• Kinamona

Kuhikuhi

• Hoʻohui i nā mea hoʻohui āpau i ka blender a kāwili a hiki i ka mānoanoa a me ka momona.
• Hana anu.

Nā ʻaoʻao ʻaoʻao

• Pono nā wahine hāpai e hōʻalo i ka chicory no ka mea e hoʻonāukiuki i ka menstruation a alakaʻi i ka hāpai keiki ʻole ^[16] .
• I ka wā hānai waiū, pale i ka chicory no ka mea hiki ke hoʻololi i ke keiki.
• Hiki iā ia ke kumu i nā hopena maʻi i ka poʻe i maʻi āpau i ka marigold, daisies a pēlā aku.
• Hōʻalo i ka chicory inā he mau pōhaku kou. ^[17] .

1. [1]Roberfroid, M. B. (1997). Nā pono olakino o nā oligosaccharides non digestive. Puluniu InDietary i ke olakino a me nā maʻi (pp. 211-219). Springer, Boston, MA
2. [elua]Roberfroid, M. B. (2000). ʻO Chicory fructooligosaccharides a me ka gastrointestinal tract.
3. [3]Shoaib, M., Shehzad, A., Omar, M., Rakha, A., Raza, H., Sharif, H. R., ... & Niazi, S. (2016). Inulin: Nā waiwai, nā pono olakino a me nā noi meaʻai. Carbioxidate polymers, 147, 444-454.
4. [4]Nwafor, I. C., Shale, K., & Achilonu, M. C. (2017). ʻO ka hoʻohui mele a me nā pono pono o chicory (Cichorium intybus) ma ke ʻano he kōkua kōkua kūpono a me / a i ʻole kahi pākuʻi hānai holoholona ʻē aʻe. ʻO ka Scientific World Journal, 2017.
5. [5]Azzini, E., Maiani, G., Garaguso, I., Polito, A., Foddai, M. S., Venneria, E., ... & Lombardi-Boccia, G. (2016). ʻO nā pono olakino kūpono o nā extract waiwai polyphenol-waiwai mai Cichorium intybus L. i aʻo ʻia ma ke ana hoʻohālike o Caco-2.
6. [6]Micka, A., Siepelmeyer, A., Holz, A., Theis, S., & Schön, C. (2017). Ka hopena o ka ʻai ʻana o ka inulin chicory ma ka hana ʻōpū i nā kumuhana olakino me ka constipation: kahi hoʻokolohua randomized, double-blind, placebo-control. ʻO ka puke pai honua o nā ʻepekema meaʻai a me nā meaʻai, 68 (1), 82-89.
7. [7]ʻO Theis, S. (2018). ʻO ke koi olakino EU no ka inulin chicory. Nā InFoods, Nutrients a me nā Pono Meaʻai me nā ʻĀpono Ola EU i ʻae ʻia (pp. 147-158). ʻO Woodhead Publishing.
8. [8]Lambeau, K. V., & McRorie Jr, J. W. (2017). ʻO nā mea kōkua puluniu a me nā pono olakino olakino olakino olakino: Pehea e ʻike ai a paipai ai i kahi lāʻau puluniu maikaʻi. Ka Nūpepa o ka ʻAhahui ʻAmelika Hui Pū ʻIa, 29 (4), 216-223.
9. [9]Achilonu, M., Shale, K., Arthur, G., Naidoo, K., & Mbatha, M. (2018). Nā Pōmaikaʻi Phytochemical o Agroresidues ma ke ʻano he kumuwaiwai meaʻai maʻamau no ka puaʻa a me ka mahiʻai manu. Ka Nūpepa Kemika, 2018.
10. [10]Rolim, P. M. (2015). Ke hoʻomohala ʻana i nā huahana meaʻai prebiotic a me nā pono olakino. ʻEpekema ʻenehana a me ʻenehana, 35 (1), 3-10.
11. [umikumākahi]Prajapati, H., Choudhary, R., Jain, S., & Jain, D. (2017). Nā pono olakino o nā symbiotics: He loiloi. Hoʻohui ʻimi noiʻi i hoʻohui ʻia, 4 (2), 40-46.
12. [12]Babbar, N., Dejonghe, W., Gatti, M., Sforza, S., & Elst, K. (2016). ʻO nā oligosaccharides pectic mai nā huahana e pili ana i ka mahiʻai: hana, hōʻike ʻano a me nā pono olakino. Nā loiloi loiloi i ka biotechnology, 36 (4), 594-606.
13. [13]Meyer, D. (2015). Nā pono olakino o nā fibre prebiotic. InAdvances i ka noiʻi ʻana i ka meaʻai a me ka meaʻai (Vol. 74, pp. 47-91). Paʻi ʻAukapuka.
14. [14]Thorat, B. S., & Raut, S. M. (2018). ʻO Choryory ka mea kanu lāʻau lapaʻau kōkua no ka papaʻai kanaka. Ka Nūpepa o nā mea kanu lāʻau, 6 (2), 49-52.
15. [umikumālima]ʻO Yummly. (2019, Iulai 5). Nā Recipe Rooticoryory [Hoʻomanaʻo blog]. Ua kiʻi ʻia mai, https://www.yummly.com/recipes/chicory-root
16. [16]Kolangi, F., Memariani, Z., Bozorgi, M., Mozaffarpur, S. A., & Mirzapour, M. (2018). ʻO nā mea kanu me nā hopena nephrotoxic kūpono e like me ka lāʻau Pelekania kuʻuna: ka loiloi a me ka loiloi o nā ʻike ʻepekema. ʻO ka metabolism o nā lāʻau i kēia manawa, 19 (7), 628-637.
17. [17]Ghimire, S. (2016). ʻIke e pili ana i ka moekolohe ʻAi a me ko lākou hopena i ke olakino (pepa Doctoral, ʻĀuna Kula, Ke Kulanui ʻo Tribhuvan Kirtipur).

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