Inulin Nutrition Facts

2023-10-12 14:36:15

Nānā Mea Ola
No ka nui o ka lawelawe ʻana o 1 scoop (5g)
Kālā 20Nā Calories mai ka momona 0 (0%)

% Waiwai Daily *
Huina momona 0g-
ʻO Sodium 0mg0%
Kalepona 5g-
ʻO nā kalapona ʻupena 0g-
Kōnae 5g20%
Pūmua 0g
ʻO nā huaora a me nā minela
ʻAmona momona
'Amino acids
* Hoʻokumu ʻia ka Pakeke o kēlā me kēia lā ma kahi ʻai calorie 2,000, no laila e loli paha kāu mau waiwai ma muli o kāu pono calorie.

He aha nā pōmaikaʻi o ka inulin?

Ma ke ʻano he mea hoihoi i ke olakino a me ka meaʻai, ʻike pinepine wau i nā mea hoihoi e hoʻohiki i nā pono like ʻole. I kēia mau lā, ua lohe hou au e pili ana i ka inulin, he fiber meaʻai i loaʻa maoli i kekahi mau meaʻai a hoʻohui ʻia i nā mea ʻē aʻe. Me ka lilo ʻana o ke kaumaha i pahuhopu maʻamau no nā poʻe he nui, makemake wau e ʻike - hiki anei i ka inulin ke kōkua i ka pohō kaumaha?


Ma hope o ka hana ʻana i ka noiʻi ʻana mai nā kumu kaulana, ʻike ʻia ka pane he ʻae akahele. ʻOiai inulin nui ʻAʻole ia he pōkā kilokilo no ka pohō kaumaha, ʻike ʻia ia e hāʻawi i kekahi mau pono kūpono e hiki ke kōkua i ke ʻano hoʻohaʻahaʻa olakino olakino ke hui pū ʻia me ka ʻai a me ka hoʻoikaika kino. E nānā pono kākou i ka inulin, no hea mai ia, pehea e hana ai i loko o ke kino, a me ka noiʻi ʻana e pili ana i kona hopena i ka ʻai, ka pohō kaumaha, a me ke olakino holoʻokoʻa.

He aha ka Inulin i hoʻohana ʻia no.png

He aha ka Inulin?

ʻO ka Inulin kahi ʻano o ka fiber meaʻai hiki ke hoʻoheheʻe ʻia i loaʻa maoli i nā ʻano huaʻai, nā mea kanu, a me nā mea kanu. ʻO kekahi mau meaʻai kiʻekiʻe loa i loko o ka inulin, ʻo ia ke aʻa chicory, aniani, kālika, asparagus, maiʻa, a me ka palaoa. ʻO ka Inulin kahi huaʻōlelo no ka hōʻiliʻili ʻana i nā fiber carbohydrate i kapa ʻia ʻo fructans. Hana ʻia nā fiber me nā molekole fructose i hoʻopaʻa ʻia.


Manaʻo ʻia ʻo Inulin he ʻano o ka fiber hiki ke hoʻoheheʻe ʻia no ka mea e hoʻoheheʻe ʻia i loko o ka wai e hana i kahi mea e like me ka gel. ʻAʻole like me nā fibers ʻē aʻe e hāʻawi ai i ka nui, hana ka inulin ma ke ʻano he prebiotic i hoʻokahi manawa i loko o ka ʻōpū. ʻO nā prebiotics nā mea hoʻohui e hoʻoikaika i ka ulu ʻana o nā hua bacteria maikaʻi i loko o ka ʻōpū. No laila, ʻoiai e hele ana ka inulin i loko o ka ʻōpū liʻiliʻi ʻaʻole i hoʻoheheʻe ʻia, ke hiki ʻo ia i ke kolonā, lilo ia i meaʻai no nā probiotics a i ʻole nā ​​​​huakaʻi "maikaʻi" e like me ka bifidobacteria a me ka lactobacilli.


Ua manaʻo ʻia kēia hopena prebiotic kekahi kumu kūʻai nui i ka inulin hiki ke hāʻawi i nā bonus olakino ma mua o ka fiber kumu. Hoʻonui ʻia kekahi mau mea hoʻohui a me nā meaʻai me ka pauka inulin mai nā aʻa chicory e hoʻonui i ka ʻike prebiotic fiber.

Pehea e kōkua ai ka Inulin i ke kaumaha.png

Pehea e kōkua ai ka Inulin i ke kaumaha?

Hōʻike ka noiʻi mua e hiki i ka inulin ke kōkua i ke kākoʻo ʻana i nā hana hoʻemi kaumaha ma kekahi mau ala nui:

Kaohi ana i ka makemake

Ua ʻike kekahi mau noiʻi ma nā holoholona ʻelua a me nā kānaka ʻo ka hoʻohana ʻana i ka inulin e alakaʻi i ka hoʻonui ʻana a i ʻole ka manaʻo o ka piha i ka hoʻohālikelike ʻana i nā pūʻulu mana. Hoʻokahi haʻawina i loaʻa i nā poʻe i komo i ka 10 grams o ka inulin mai ka chicory i kēlā me kēia lā. Ua hōʻike ka pūʻulu inulin i nā pae kiʻekiʻe o ka satiety i ka wā o ka ʻai hoʻāʻo i hoʻohālikelike ʻia me ka placebo.


Manaʻo nā mea noiʻi ʻoi aku ka maikaʻi o ka satiety mai ka inulin mai nā hopena he nui. ʻIke ʻia ka fiber prebiotic e kōkua i ka hoʻēmi ʻana i ka ʻai ʻana, e hoʻolōʻihi i ka manaʻo o ka piha. ʻOiai e hoʻoheheʻe ʻia i loko o ke kolonā, hoʻoikaika pū ka inulin i ka hoʻokuʻu ʻana o nā hormones satiety e like me peptide YY a me ka glucagon-like peptide-1 mai nā ʻōpū o ka ʻōpū.

Ma ka hoʻoponopono ʻana i nā hormones a me ka ʻai ʻana, hiki i ka inulin ke kōkua i ka pale ʻana i ka ʻai nui a hoʻemi i ka nui o ka calorie i ka manawa, e kōkua ana i ka pohō kaumaha.

Hoʻololi i ka waihona momona

Ke hōʻike nei kekahi mau noiʻi hou e hiki ke kōkua i ka inulin e hoʻololi i kahi a pehea e mālama ai ke kino i ka momona. Ua ʻike ʻia nā haʻawina holoholona ʻo ka hoʻohui ʻana me ka inulin i alakaʻi i ka liʻiliʻi o ka mālama ʻana i ka momona intra-abdominal i hoʻohālikelike ʻia i nā pūʻulu mana.

ʻO kekahi kumu paha ʻo ka hopena o ka inulin i ka pua o ka ʻōpū e hoʻomaikaʻi i ka naʻau o ka insulin a me nā hormones hoʻoponopono momona. Ua hōʻike ʻia ka fiber prebiotic e kāohi i kekahi mau genes i komo i ka mālama momona e like me LPL a me FAS. Hiki i kēia hoʻoponopono o nā mīkini mālama momona ke maʻalahi i ka hoʻokahe ʻana i nā paona makemake ʻole.

Hoʻonui i ka Metabolism

ʻO kekahi mau haʻawina hoʻohiki e hōʻike ana i kēlā ka pauda inulin nui Hiki ke hoʻonui iki i ka metabolism, hiki ke hoʻonui i ka puhi calorie.

Ma hoʻokahi hoʻāʻo, ua hoʻonui ka poʻe mākua olakino i ʻai i ka 21 grams o ka inulin i kēlā me kēia lā i ka hoʻolilo ʻana i ka ikehu ma hope o ka ʻai i hoʻohālikelike ʻia me nā mea i hāʻawi ʻia i ka fiber maltodextrin. ʻO kekahi haʻawina lōʻihi loa i ʻike ʻia nā wahine momona i lawe i ka inulin no 3 mau mahina i hoʻonui nui ʻia i ka oxidation a i ʻole ka momona momona i hoʻohālikelike ʻia me ka placebo.


ʻOiai ʻoi aku ka nui o ka noiʻi ʻana, ʻo ka hana prebiotic o ka inulin e kōkua i ke kākoʻo ʻana i kahi microbiome like ʻole. Ma ka huli ʻana, hiki i kēia pua pua maikaʻi ke kōkua i ka hoʻoponopono ʻana i ka ikehu a me ka mālama kaumaha.

Kākoʻo ʻana i ka momona momona me ka ʻai a me ka hoʻoikaika kino

I kēia manawa, ʻaʻohe hōʻike ikaika e alakaʻi i ka hoʻohui ʻana i ka inulin wale nō i ke kaumaha nui. Eia nō naʻe, ke hui pū ʻia me nā hoʻolālā hoʻohaʻahaʻa kaumaha kuʻuna e like me ka mālama ʻana i ka ʻāpana, ka hoʻomaʻamaʻa ʻana, a me ka ʻai hoʻemi-calorie, hiki i ka inulin ke hāʻawi i kahi kihi hou no ka lilo ʻana o ka momona.


Ma ka hoʻohaʻahaʻa ʻana i ka ʻai a me ka ʻiʻini, ka hoʻololi ʻana i ke ʻano o ka mālama ʻana i ka momona, a me ka hoʻihoʻi iki ʻana i ka metabolism, hana ka inulin ma o nā ʻano hana e hoʻokō i nā loli o ke ʻano no ka lilo ʻana o ke kaumaha. No ka laʻana, ua ʻike ʻia kahi haʻawina ʻo nā wahine e hahai ana i ka ʻai haʻahaʻa-calorie ua lilo i 3 paona ʻoi aʻe ma mua o 3 mau mahina i ka lawe ʻana i ka inulin i hoʻohālikelike ʻia me ka ʻai wale ʻana.


Manaʻo ka poʻe noiʻi i ka lawe ʻana i ka inulin i kēlā me kēia lā ma waena o 5-20 grams e hāʻawi i nā pono maikaʻi loa no ka ʻai a me ka mālama kaumaha. ʻO ka nui a hiki i ka 30 grams i manaʻo ʻia he palekana no ka hapa nui o nā pākeke olakino. ʻO wau iho, makemake wau e kiʻi i ka 10-15 grams i kēlā me kēia lā mai nā meaʻai e like me ka chicory root veggies, garlic, onions, a me nā kumulāʻau chia e kākoʻo i kaʻu ʻano hoʻemi kaumaha.

He aha nā pono olakino ʻē aʻe i hāʻawi ʻia e Inulin?

Ma waho aʻe o nā bonus pohō kaumaha, ʻoi aku ka inulin i nā pono olakino e pili ana i nā hōʻike:

  • ʻO ke olakino o ka naʻau - Hiki i ka Inulin ke hoʻohaʻahaʻa i ka maʻi puʻuwai ma o ka hoʻemi ʻana i ke koko triglycerides, cholesterol, a me ke koko. ʻO ka hopena prebiotic hoʻi e kaupalena i ka mumū i pili i ka maʻi puʻuwai.

  • Hoʻoponopono i ke kō koko - Ma ka hoʻonui ʻana i ka naʻau a me ka huna ʻana o ka insulin, nui ka pauda inulin organik kōkua i ke kāohi ʻana i ke kō koko koko ma hope o ka ʻai ʻana. Hiki i ka hoʻohana lōʻihi ke emi i ka maʻi diabetes.

  • Ka palekana - Ma o ka hānai ʻana i nā pua ʻōpū maikaʻi, hoʻonui ka inulin i ka pale ʻana a kōkua i ka pale ʻana i ka ulu ʻana o nā maʻi ʻino i loko o ka ʻōpū.

  • ʻO ka lawe ʻana i ka mineral - Ua hōʻike ʻia ka Inulin e hoʻonui i ka lawe ʻana o ka calcium a me ka magnesium paha, e kōkua ana i ka iwi iwi a me ka ikaika.

  • ʻO ke ola kino - Ma ke ʻano he prebiotic, hānai ka inulin i nā probiotics a mālama i ke koena kūpono o ka microflora no ke olakino digestive. Hiki ke hōʻoluʻolu i kekahi mau kūlana e like me ka constipation, IBS, a me ka ʻōpū leaky.

  • Ka pale 'ana i ka ma'i 'a'ai - 'O kekahi mau noi'i e hō'ike ana hiki i ka inulin ke ho'opau i ka ho'okumu mua 'ana o ka ma'i 'a'ai 'a'ai koko. Pono nā ʻikepili hou aʻe.

Hāʻawi nā hana prebiotic o ka inulin i nā pono synergistic maopopo ke hui pū ʻia me nā meaʻai probiotic a kumukanawai a. Makemake au e lawe i nā prebiotic ʻelua e like me ka inulin a me nā probiotics i kēlā me kēia lā e mālama i ke kaulike microbiome.

Aia kekahi mau hopena ʻaoʻao o ka Inulin?

Hoʻomaʻamaʻa maikaʻi ʻia ka Inulin, ʻoi aku ka maikaʻi ke piʻi mālie i ka meaʻai. Eia nō naʻe, hiki i kekahi poʻe ke loaʻa i nā hopena ʻaoʻao GI maikaʻi ʻole inā e ʻai wikiwiki ʻia ka nui. ʻO nā hopena ʻaoʻao maʻamau ka:

  • ʻO ke kinoea a me ka bloating - ʻO ke kinoea keu ke kumu o ka fermentation wikiwiki o ka inulin i loko o ke kolo. Hoʻopau maʻamau kēia me ka lawe mau ʻana.

  • ʻO ka maʻi maʻi – Ua maʻalahi ka ʻōpū o kekahi poʻe i ka hopena osmotic o nā fila hiki ke hoʻoheheʻe ʻia e like me ka inulin, ka mea e huki hou ai i ka wai i loko o ke kolo. E hoʻomaka me nā mea liʻiliʻi.

  • ʻEha o ka ʻōpū - I kekahi poʻe paʻakikī, hiki i ka inulin ke hoʻoulu i ka manawa pōkole a i ʻole ka hōʻoluʻolu. Hoʻomaikaʻi maʻamau kēia me ka hoʻolauna lohi.

No ke kōkua ʻana i ka hōʻemi ʻana i nā hopena maikaʻi ʻole, ʻoi aku ka maikaʻi o ka hoʻololi ʻana i ka inu inulin kiʻekiʻe me ka mālie i kekahi mau pule. Hiki i ka hapa nui o ka poʻe ke ʻae i ka 30 grams i kēlā me kēia lā, hoʻolaha ʻia i ka ʻai. Eia kekahi, e inu pono i ka wai i kēlā me kēia lā. Pono ka Inulin i ka wai i loko o ke kolone e ferment pono ai.

ʻO ka poʻe me nā maʻi digestive e like me IBS pono paha e makaʻala loa me ka nui o ka inulin i ka wā mua. E like me nā manawa a pau, he mea naʻauao ke nīnau i kāu mea mālama ola ma mua o ka hoʻomaka ʻana i kekahi mea hoʻohui hou, ʻoi aku hoʻi me nā kūlana olakino.

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ʻO nā kumu meaʻai nui loa o ka Inulin

Hāʻawi ʻia i ka hoʻolilo kaumaha a me nā pono olakino o ka pauda inulin organik nui, he mea maʻalahi ka ʻai ʻana i kēia fiber prebiotic ma o nā meaʻai holoʻokoʻa. Eia kekahi o nā kumu meaʻai maikaʻi loa o ka inulin:

  • Aʻa Chicory - ʻO ke kumu kūlohelohe kiʻekiʻe loa, me ka ʻoi aku o 20% inulin content. E ʻai i ke aʻa a i ʻole nā ​​lau i mea kanu. Hoʻohana pū ʻia e hana i ka kofe chicory.

  • Ierusalema artichoke - Ma kahi o 10-15% inulin; ʻai i ke aʻa maka a moʻa paha e like me ka ʻuala.

  • Kāleka - Loaʻa i kahi clove ma kahi o 1 gram inulin.

  • Onion - He kumu maikaʻi me ka 1-2 grams no kēlā me kēia aniani.

  • Asparagus - 5 grams inulin i 1 kīʻaha.

  • Maiʻa – Loaʻa ma kahi o. 2 grams no ka hua. ʻOi aku ka nui o nā maiʻa ʻaʻole pala.

  • ʻO nā hua Chia - 10 grams i kēlā me kēia auneke; e hoʻoulu i ka smoothies, oatmeal, yogurt.

  • ʻO Dandelion Greens - 5 grams no 100 grams; hoʻohana maka i loko o nā salakeke a i ʻoki ʻia paha.

  • Konjac Root - Hoʻohana ʻia e hana i nā huahana noodle shirataki; ka nui o ka inulin.

E like me kāu e ʻike ai, maʻalahi ka hoʻohui ʻana i nā meaʻai waiwai nui i ka inulin i loko o nā meaʻai a me nā ʻai ʻai no ka hoʻohana ʻana i nā pōmaikaʻi o kēia fiber. ʻO kahi hoʻohui inulin pauka mai ka chicory root kahi ala kūpono e hoʻonui ai i ka ʻai i kēlā me kēia lā.

ʻO ka laina lalo ma ka Inulin no ka pohō kaumaha

I ka nānā ʻana i ka noiʻi hou loa, ʻike ʻia ka prebiotic fiber inulin hiki ke hoʻoikaika i ka nalowale momona haʻahaʻa i ka wā e hui pū ʻia me ka meaʻai olakino a me ke ʻano o ka noho ʻana ma nā ʻano he nui:

  • Hoʻonui ka Inulin i ka manaʻo o ka piha a kōkua i ka pale ʻana i ka lawe ʻana i ka calorie a me ka makemake.

  • Hiki ke hoʻololi i ke ʻano a me kahi i mālama ʻia ai ka momona i loko o ke kino.

  • Hōʻike nā haʻawina mua e hiki i ka inulin ke hoʻoikaika iki i ka metabolism a me ka puhi momona.

  • ʻO ka nui o 5-30 grams i kēlā me kēia lā e hoʻonui i ka pohō kaumaha mai nā meaʻai a me ka hoʻoikaika kino.

ʻOiai ʻaʻole ia he panacea, he mea maʻalahi ka inulin i kekahi regimen e hāpai i ka momona momona a me ka hoʻohui kino kino. Ma ke ʻano he bonus, hāʻawi ia i nā pono ʻē aʻe no ka digestion, immunity, control sugar blood, a me ke olakino naʻau. Hoʻohui i ka inulin i loko o nā meaʻai ʻelua a me nā mea hoʻohui ma ke ʻano he ʻāpana o ke ola olakino holoʻokoʻa no ka hoʻokele kaumaha mau loa.

Inā he nīnau kāu a makemake ʻoe i ka ʻike hou aku e pili ana i ka pauka inulin, e ʻoluʻolu e kelepona mai iā mākou ma info@scigroundbio.com.

E hoʻomaopopo ':


  1. Cani PD, Joly E, Horsmans Y, Delzenne NM. Hoʻolaha ʻo Oligofructose i ka satiety i ke kanaka olakino: kahi noiʻi pilot. Eur J Clin Nutr. 2006 Mei;60(5):567-72. doi: 10.1038/sj.ejcn.1602394. Epub 2005 Nov 9. PMID: 16288275.

  2. Parnell JA, Reimer RA. ʻO ke kaumaha o ke kaumaha i ka wā o ka oligofructose supplementation e pili ana me ka emi ʻana o ka ghrelin a me ka hoʻonui ʻana i ka peptide YY i nā pākeke keu a me ka momona. Am J Clin Nutr. 2009 Iun;89(6):1751-9. doi: 10.3945/ajcn.2009.27465. Epub 2009 Apr 29. PMID: 19403639.

  3. Cani PD, Neyrinck AM, Maton N, Delzenne NM. Hoʻoikaika ka Oligofructose i ka māʻona i nā ʻiole i hānai ʻia i kahi meaʻai momona nui: ke komo ʻana o ka glucagon-like Peptide-1. Obes Res. 2005 Iun;13(6):1000-7. doi: 10.1038/oby.2005.117. PMID: 15976141.

  4. Chambers ES, Viardot A, Psichas A, et al. Nā hopena o ka hāʻawi ʻia ʻana o ka propionate i ke kolonā kanaka ma ka hoʻoponopono ʻana i ka makemake, ka mālama ʻana i ke kaumaha o ke kino a me ka adiposity i nā pākeke keu. ʻĀpana. 2015 Nov;64(11):1744-54. doi: 10.1136/gutjnl-2014-307913. Epub 2015 Mar 30. PMID: 25825000.

  5. Abrams SA, Griffin IJ, Hawthorne KM, Liang L, Gunn SK, Darlington G, Ellis KJ. ʻO ka hui pū ʻana o nā fructans inulin-type prebiotic pōkole a me nā kaulahao lōʻihi e hoʻonui i ka absorption calcium a me ka mineralization iwi i nā ʻōpio ʻōpio. Am J Clin Nutr. 2005 ʻAukake;82(2):471-6. doi: 10.1093/ajcn/82.2.471. PMID: 16087995.

  6. FDA. Hāʻawi ʻo FDA i ka ʻikepili e pili ana i ka inulin a me ka fiber content o nā meaʻai. https://www.fda.gov/food/cfsan-constituent-updates/fda-provides-data-inulin-and-fiber-content-foods

NO KA MEA AUTHOR

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He kanaka botanist ʻo Celine Xu me 15 mau makahiki o ka ʻike i ka noiʻi ʻana a me ka hoʻomohala ʻana i nā mea kanu mea kanu no nā noi meaʻai a me nā lāʻau lapaʻau. Alakaʻi ʻo ia i kahi hui R&D e pili ana i ka ʻike, ka mahiʻai ʻana a me ka unuhi ʻana i nā mea kanu lāʻau. Ua loaʻa iā Celine Xu kahi Ph.D. ma Plant Biology ua kākau i nā ʻatikala he nui i loko o nā puke pai e pili ana i nā pono olakino o nā phytochemical kūikawā. 'Ōlelo pinepine 'o ia ma nā 'aha kūkā o ka 'oihana e pili ana i nā mea hou e pili ana i ka 'imi noi'i mea kanu. Hoʻolaʻa ʻia ʻo Celine Xu i ka holomua ʻana i ka ʻike ʻepekema pehea e hoʻohana ʻia ai nā pūhui mea kanu i hoʻopaʻa ʻia e hoʻomaikaʻi i ke olakino kanaka.