Melemo e 7 e khahlisang ea bophelo bo botle eo u lokelang ho e tseba.

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Kaofela re kopane le lentsoe 'chicory'. E, ho joalo le ka 'chicory' ka kofi ea chicory. Saense e bitsoa Cichorium intybus, semela sa chicory se sebelisetsoa metso ea sona, makhasi le li-buds. Makhasi a semela a sebelisoa ka mokhoa o ts'oanang le oa sepinichi, moo makhasi a sebelisoang ho salate le lijong tse ling tse tšoanang. Litšobotsi tsa meriana tse nang le semela ka kakaretso li etsa hore e be tlatsetso e phetseng hantle lijong tsa hau.

Karolo ea molemo haholo ebile e ratoa haholo ke semela sa chicory ke metso. Ke ea lelapa la dandelion, metso e joalo ka lehong ebile e na le likhoele. Metso e silafalitsoe hore e be phofo 'me e sebelisoa e le sebaka sa kofi, ka lebaka la ho tšoana ha tatso ea eona ^[1] . E fumaneha hape ka foromo ea tlatsetso.

Metso ea chicory e sebelisitsoe lilemo tse likete e le pheko ea litlama ka lebaka la melemo e mengata ea bophelo bo botle eo e nang le eona. Ho tloha ho fokotsa mathata a tšilo ea lijo le ho thibela ho cha, metso le eona e molemo ho thibela tšoaetso ea baktheria le ho matlafatsa sesole sa 'mele. ^[pedi] .

Tsoela pele ho bala ho tseba mekhoa e fapaneng eo ka eona mofuta o mong oa kofi o ka thusang ho ntlafatsa bophelo ba hau.

Boleng ba phepo ea Chicory

Ligrama tse 100 tsa motso o omisitsoeng li na le likhalori tse 72 tsa matla, mafura a lipid a 0.2 g, tsoekere e 8.73 g le tšepe ea 0.8 mg.

Limatlafatsi tse setseng ka ligrama tse 100 tsa chicory ke tse latelang ^[3] :

• 17.51 ​​g khabohaedreite
• 80 g metsi
• 1.4 g protheine
• 1.5 g fiber
• 41 mg ea calcium
• 22 mg, magnesium
• Phosphorus ea 61 mg
• 290 mg ea sodium
• 50 mg ea potasiamo

Melemo ea bophelo bo botle ba Chicory

1. E ntlafatsa bophelo bo botle ba pelo

Chicory o tiisetsoa hore o na le bokhoni ba ho fokotsa 'cholesterol' e 'mpe' 'meleng e leng sesosa se seholo sa khatello e phahameng ea mali. Cholesterol ea LDL e ama bophelo ba pelo ea hau hampe ka ho thibela phallo ea mali ka ho tlama methapo le methapo, ka tsela eo e eketsa menyetla ea ho hlaseloa ke pelo le stroke. Hape, chicory e na le li-anti-thrombotic le anti-arrhythmic agents tse ka thusang ho ntlafatsa botsitso ba mali le lero la mali 'meleng - ho baka phokotso e kholo menyetla ea mafu a amang methapo ea hau ea pelo. ^{[4] [5]} .

2. E ntlafatsa tšilo ea lijo

E ruile fiber, motso o omisitsoeng o fana ka palo e hlokahalang ea fiber 'meleng oa hau e nang le tšusumetso e tobileng ho ntlafatseng ts'ebetso ea tšilo ea lijo. Hammoho le seo, chicory e na le insulin (prebiotic e matla) e thusang ho loants'a mathata a amanang le ts'ebetso ea ts'ilo ea lijo joalo ka ts'oaetso, khase, bloating, acid reflux le ho opeloa ke pelo ^[6] .

3. Aids boima ba 'mele

Mohloli o motle oa oligofructose, chicory e na le molemo o ikhethang haeba o labalabela ho theola boima ba 'mele. Boteng ba thuso ea insulin taolong ea ghrelin, ka hona e thibela bohloko ba kamehla ba tlala. Ka ho fokotsa maemo a ghrelin, chicory e ka thusa ho thibela ho ja ho tlōla ^[7] .

4. Ho laola ramatiki

E sebelisoa e le mokhoa oa kalafo bakeng sa bohloko ba ramatiki, lithuto li senola hore litšobotsi tsa ho ruruha tsa chicory li thusa ho sebetsana le ho fokotsa bohloko bo amanang le maemo a kang osteoarthritis. Ntle le moo, chicory e ka sebelisoa ho sebetsana le mahlaba, bohloko ba mesifa le bohloko bo kopaneng ^[8] .

5. Ho matlafatsa boits'ireletso ba mmele

E na le thepa ea antibacteria le e khahlanong le ho ruruha, chicory e ka nkuoa habonolo e le sesebelisoa se matlafatsang tšoaetso ^[9] . Metsoako ea polyphenolic e chicory le eona e sebeletsa ho fumana molemo ona ^[10] . Ntle le tsena, moemeli oa kofi o na le thepa ea antioxidant.

6. E phekola matšoenyeho

Thepa e thetsang ea chicory e sebetsa ho latela melemo ena ea bophelo bo botle. Ts'ebeliso ea chicory e ka thusa ho kokobetsa kelello ea hau le ho fokotsa maemo a khatello ea maikutlo. Ho ea ka liphuputso tse 'maloa, chicory e ka sebelisoa e le thuso ea boroko ho thusa ho ntlafatsa nako ea boroko. Ka ho imolla khatello ea maikutlo le khatello ea maikutlo, thuso ea chicory e thibela ho qala ha ho se leka-lekane ha li-hormone, lefu la pelo, ho fokotseha ha mohopolo, ho hlobaela le ho tsofala pele ho nako. ^{[leshome le motso o mong] [12]} .

7. Thusa ho alafa mathata a liphio

E sebelisoa e le mokhoa oa ho ntša metsi, chicory e thusa ho eketsa molumo oa hau oa moroto le ona o khothalletsang maemo a hau a ho ntša metsi. Ka boemo bo botle ba ho ntša metsi, o tla khona ho felisa chefo e bokellaneng liphio le sebeteng ^[13] .

Ntle le se boletsoeng kaholimo, chicory e boetse e thusa ho phekola ho sokela, ho thibela mofetše, ho thusa kalafo ea lefu la tsoekere, ho matlafatsa bophelo ba sebete mme e ka thusa ho phekola eczema le candida ^{[14] [10]} .

Li-Recipes tse phetseng hantle tsa Chicory

1. Dandelion le chicory chai

Lisebelisoa ^{[leshome le metso e mehlano]}

• & senoelo sa metsi sa frac12
• Likhae tse 2 tsa ginger e ncha
• 1 teaspoon dandelion motso, mobu o halikiloeng o halikiloeng
• 1 teaspoon motso oa chicory, mobu o halikiloeng o halikiloeng
• Li-peppercorn tse 2 tse ntšo, tse petsohileng
• 2 pods ea cardamom e tala, e petsohile
• 1 clove e felletseng
• & lebese la senoelo sa frac12
• Thupa ea sinamone e le 1-inch, e robehileng likoto
• Mahe a linotsi a 1 a khaba

Litsela

• Kopanya metsi, ginger, motso oa dandelion, motso oa chicory, peppercorns, cardamom, clove le sinamone ka teapot.
• Koahela 'me u phehe.
• Fokotsa mocheso hore o theohe 'me o omelle' me o o boloke o koahetsoe metsotso e 5.
• Kenya lebese le mahe a linotši 'me u tlise ho pheha hape.
• Tlosa mochesong ebe u kenella ka senoelong

2. Vanilla e tšetsoeng lijo tsa hoseng tse boreleli [vegan & gluten-free]

Lisebelisoa

• 1 & libanana tse halikiloeng
• & frac12 senoelo sa oats se senang gluten
• 2 teaspoon fatše chicory
• 1 teaspoon ginger e ncha
• 1 sinamone ea teaspoon
• 1/3 senoelo sa lialmonde
• & frac12 teaspoon phofo ea vanilla
• Lialmonde tse sithabetseng
• Sinamone

Litsela

• Kenya lisebelisoa tsohle ho blender ebe u li kopanya ho fihlela o le motenya o bile o le boreleli.
• Sebeletsa serame.

Litla-morao

• Bakhachane ba lokela ho qoba chicory hobane e ka tsosa khoeli 'me ea lebisa ho senyeheloa ke mpa ^[16] .
• Nakong ea kanyeso, qoba chicory kaha e ka fetisetsa ho ngoana.
• E kanna ea baka khatello ea maikutlo ho batho ba alejiki ho marigold, daisy joalo-joalo.
• Qoba chicory haeba u e-na le li-gallstones. ^[17] .

1. [1]Roberfroid, M. B. (1997). Melemo ea bophelo bo botle ba li-oligosaccharides tse sa sileheng. InDietary Fiber in Health and Disease (maq. 211-219). Springer, Boston, MA.
2. [pedi]Roberfroid, M B. (2000). Chicory fructooligosaccharides le pampitšana ea meno.
3. [3]Shoaib, M., Shehzad, A., Omar, M., Rakha, A., Raza, H., Sharif, H. R., ... & Niazi, S. (2016). Inulin: Thepa, melemo ea bophelo bo botle le ts'ebeliso ea lijo. Li-polymeri tsa khabohaetereite, 147, 444-454.
4. [4]Nwafor, I. C., Shale, K., & Achilonu, M. C. (2017). Tlhahiso ea lik'hemik'hale le melemo ea phepo ea chicory (Cichorium intybus) e le tlatsetso e ntle e tlatsetsang le / kapa mefuta e meng ea phepo ea liphoofolo. Scientific World Journal, 2017.
5. [5]Azzini, E., Maiani, G., Garaguso, I., Polito, A., Foddai, M. S., Venneria, E., ... & Lombardi-Boccia, G. (2016). Melemo e ka bang teng ea bophelo bo botle ba likarolo tse ngata tse nang le polyphenol tse tsoang Cichorium intybus L. e ithutile ka mofuta oa lisele tsa Caco-2.
6. [6]Micka, A., Siepelmeyer, A., Holz, A., Theis, S., & Schön, C. (2017). Phello ea ts'ebeliso ea chicory inulin mabapi le tšebetso ea mala lithutong tse phetseng hantle ka ho sokela: teko e laoloang ka tsela e ikhethileng, e foufetseng habeli, e laoloang ke placebo Koranta ea machabeng ea saense ea lijo le phepo e nepahetseng, 68 (1), 82-89.
7. [7]Theis, S. (2018). Kopo ea tumello ea bophelo bo botle ea EU bakeng sa chicory inulin. InFoods, Nutrients le Lijo tsa Lijo tse nang le Litletlebo tse lumelletsoeng tsa Bophelo ba EU (maq. 147-158). Khatiso ea Woodhead.
8. [8]Lambeau, K. V., & McRorie Jr, J. W. (2017). Lisebelisoa tsa fiber le melemo ea bophelo bo botle e netefalitsoeng ke lingaka: Mokhoa oa ho amohela le ho khothaletsa kalafo e sebetsang ea fiber. Journal ea American Association of Nurse Practitioners, 29 (4), 216-223.
9. [9]Achilonu, M., Shale, K., Arthur, G., Naidoo, K., & Mbatha, M. (2018). Melemo ea Phytochemical ea Agroresidues e le Mohloli o Mong oa Lijo tse Matlafatsang bakeng sa Temo ea Likolobe le Likhoho. Journal of Chemistry, 2018.
10. [10]Rolim, P. M. (2015). Nts'etsopele ea lihlahisoa tsa li-prebiotic le melemo ea bophelo bo botle Saense ea Lijo le Theknoloji, 35 (1), 3-10.
11. [leshome le motso o mong]Prajapati, H., Choudhary, R., Jain, S., & Jain, D. (2017). Melemo ea bophelo bo botle ba li-symbiotic: Tlhahlobo Tlhahlobo e Kopaneng ea Patlisiso, 4 (2), 40-46.
12. [12]Babbar, N., Dejonghe, W., Gatti, M., Sforza, S., & Elst, K. (2016). Pectic oligosaccharides tse tsoang ho lihlahisoa tsa temo: tlhahiso, tšobotsi le melemo ea bophelo bo botle Litlhahlobo tsa bohlokoa ho biotechnology, 36 (4), 594-606.
13. [13]Meyer, D. (2015). Melemo ea bophelo bo botle ba likhoele tsa prebiotic. Kaholimo ho lipatlisiso tsa lijo le phepo e nepahetseng (Moq. 74, maq. 47-91). Taba ea borutehi.
14. [14]Thorat, B. S., & Raut, S. M. (2018). Chicory setlama sa tlatsetso sa meriana ea lijo tsa batho. Journal of Medicinal Plants, 6 (2), 49-52.
15. [leshome le metso e mehlano]Ee. (2019, Phupu 5). Chicory Root Recipes [Blog poso]. E khutlisitsoe ho, https://www.yummly.com/recipes/chicory-root
16. [16]Kolangi, F., Memariani, Z., Bozorgi, M., Mozaffarpur, S. A., & Mirzapour, M. (2018). Litlama tse nang le litlamorao tsa nephrotoxic ho latela meriana ea setso ea Persia: tlhahlobo le tlhahlobo ea bopaki ba saense. Metabolism ea sejoale-joale ea lithethefatsi, 19 (7), 628-637.
17. [17]Ghimire, S. (2016). Tsebo mabapi le ho tsoaka lijo le litlamorao tsa tsona ho bophelo bo botle (sengoloa sa bongaka, lefapha la thuto, univesithi ea Tribhuvan Kirtipur).

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