Zipatso za Baobab Zili Ponseponse - ndipo pachifukwa chabwino

Zamkati

• Kodi Baobab ndi Chiyani?
• Chakudya cha Baobab
• Mapindu a Zaumoyo a Baobab
• Imathandizira Thanzi Labwino
• Amachulukitsa Kukhuta
• Amateteza Matenda Osatha
• Amazilamulira Magazi Shuga
• Imathandizira Immune System
• Momwe Mungagwiritsire Ntchito ndi Kudya Baobab
• Onaninso za

Nthawi ina mukadzafika ku golosale, mungafune kuyang'anitsitsa za baobab. Ndi mawonekedwe ake opatsa thanzi komanso kukoma kosangalatsa, chipatsocho chatsala pang'ono kukhala a pitani ku zosakaniza za timadziti, makeke, ndi zina zambiri. Koma baobab ndi chiyani, ndendende - ndipo kodi kulira konse kuli koyenera? Werengani kuti mudziwe za ubwino wa baobab, mitundu yake yosiyanasiyana (i.e. ufa wa baobab), ndi momwe mungagwiritsire ntchito kunyumba.

Kodi Baobab ndi Chiyani?

Native ku Africa, baobab ndi mtengo womwe umabala zipatso zazikulu, zachikasu, zachikasu, zomwe zimatchedwanso baobab. Mtedza wa Baobab (womwe ndi wothira ufa komanso wouma) umagwiritsidwa ntchito popanga msuzi, zokhwasula-khwasula, ndi phala, malinga ndi Malipoti a Sayansi. Itha kupitsidwanso kukhala ufa, wotchedwa ufa wa baobab. Ndipo pomwe mbewu ndi masamba nawonso amadya, zamkati (zonse zatsopano komanso zoyendetsedwa) ndiye nyenyezi yeniyeni ikamatseguka ndikuthira m'modzi mwa anyamata oyipawa.

Chakudya cha Baobab

Zipatso za Baobab zimadzaza ndi vitamini C ndi polyphenols, zomwe zimadzala ndi antioxidant, malinga ndi kafukufuku wofalitsidwa mu magaziniyo Mamolekyu. Ndiwonso gwero lamphamvu la mchere - monga magnesium, calcium, ndi chitsulo - pamodzi ndi fiber, michere yofunika kwambiri pakuyenda bwino kwamatumbo, kuchuluka kwa cholesterol m'magazi, komanso kuwongolera shuga m'magazi. M'malo mwake, magalamu 100 a ufa wa baobab (womwe, umapangidwanso kuchokera ku zamkati mwa zipatso za baobab) umapereka magalamu 44.5 a fiber, malinga ndi United States department of Agriculture. (Zokhudzana: Ubwino Wa Fiber Awa Umapangitsa Kukhala Chakudya Chofunikira Kwambiri Pazakudya Chanu)

Onani mbiri yazakudya za magalamu 100 a ufa wa baobab, malinga ndi USDA:

• 250 kcal
• 4 magalamu mapuloteni
• 1 g mafuta
• 80 magalamu zimam'patsa mphamvu
• 44.5 magalamu a fiber

Mapindu a Zaumoyo a Baobab

Ngati mwatsopano ku baobab, itha kukhala nthawi kuti muwonjezere pakhalidwe lanu labwino. Tiyeni tilowe muubwino wa zamkati mwa zipatso za baobab (ndiye ufa,), malinga ndi kafukufuku komanso akatswiri azakudya.

Imathandizira Thanzi Labwino

ICYMI: Zipatso za Baobab ndizodzaza ndi ulusi. Izi zimaphatikizapo zotsekemera zosasungunuka, zomwe sizimasungunuka m'madzi. Ulusi wosasungunuka umathandizira kupewa kudzimbidwa powonjezera kuyenda kwa m'matumbo ndikuwonjezera chopondapo, malinga ndi Alison Acerra, M.S., R.D.N., wolembetsa zakudya komanso woyambitsa Strategic Nutrition Design. CHIKWANGWANI mu baobab chimakhalanso ngati prebiotic, aka "chakudya" cha mabakiteriya abwino m'matumbo, akutero Acerra. Izi zimalimbikitsa kukula kwa mabakiteriya ochezeka, kuthandiza kupewa m'matumbo dysbiosis, yopanda malire m'matumbo microbiome. Izi ndizofunikira chifukwa m'matumbo dysbiosis imatha kuyambitsa matenda am'mimba, kuphatikiza kutsegula m'mimba, kukokana, komanso kupweteka m'mimba, malinga ndi Colorado State University. Ndiwonso gwero la mikhalidwe yosiyanasiyana ya GI, kuphatikiza kuchulukira kwamatumbo ang'onoang'ono (SIBO), matenda otupa (IBD), komanso matenda otupa (IBS), akutero Acerra.

Amachulukitsa Kukhuta

Mukufuna kukankha hanger pamphepete? Kafukufuku wa 2017 adapeza kuti baobab imatha kulimbikitsa kukhuta chifukwa cha kuchuluka kwa fiber. Ichi ndichifukwa chake: CHIKWANGWANI chimachepetsa njala ndikutengera madzi m'mimba, zomwe zimakulitsa kuchuluka kwa chakudya m'mimba mwanu, akufotokoza katswiri wazakudya wolemba zakudya Annamaria Louloudis, M.S., R.D.N. "Zimatenganso nthawi yayitali kuti zidutse m'mimba," zomwe zimakuthandizani kuti mukhale okhuta kwa nthawi yayitali. Izi sizingangothandizira kuwongolera njala pamasiku otanganidwa, komanso zimathandizira kuchepetsa thupi komanso kuwongolera bwino. (Zogwirizana: Kodi CHIKWANGWANI Ndi Chinsinsi Chothandizira Kuchepetsa Kuonda?)

Amateteza Matenda Osatha

Baobab imapereka mlingo wowolowa manja wa vitamini C, antioxidant wamphamvu yemwe amaletsa ma radicals aulere (mamolekyu owopsa omwe angayambitse kuwonongeka kwa maselo ndi minofu), malinga ndi zomwe zalembedwa m'magaziniyi. Zakudya zopatsa thanzi. Izi zimathandiza kuthana ndi kupsinjika kwa okosijeni, komwe kumachulukitsa kungayambitse matenda opatsirana monga khansa, matenda amtima, matenda a Alzheimer's, ndi nyamakazi ya nyamakazi.

Ndipo pezani izi: magalamu 100 a ufa wa baobab amakhala ndi mamiligalamu 173 a vitamini C. Izi ndi zowirikiza kawiri ndalama zomwe mavitamini C a 75 C amalipira azimayi osakhala ndi pakati, osayamwitsa. (FWIW, kukula kwa ufa wambiri wa baobab ndi supuni imodzi kapena magalamu 7; kotero ngati mungachite masamu, supuni imodzi ya ufa wa baobab ili ndi pafupifupi mamiligalamu 12 a vitamini C, yomwe ndi gawo limodzi mwa magawo asanu ndi limodzi a vitamini C wa RDA .)

Amazilamulira Magazi Shuga

Chifukwa cha ulusi wonsewo, baobab imathanso kuthandiza pakuwongolera shuga m'magazi. Popeza CHIKWANGWANI chimayenda pang'onopang'ono m'mimba, chimachepetsanso kuyamwa kwa chakudya cham'mimba kuchokera muzakudya zanu zonse, akutero Louloudis. (M'malo mwake, kafukufuku mu Kafukufuku Wazakudya adapeza kuti kutulutsa zipatso za baobab kumatha kuchita izi.) Izi zitha kuthandiza kukhazika shuga m'magazi anu ndikupewa kuwonongeka kwa mphamvu zamphamvu pambuyo pa chakudya, akufotokoza a Louloudis. M'kupita kwanthawi, zotsatira za fiber zimatha kukuthandizani kupewa zovuta zama spikes am'magazi, kuphatikiza "zovuta zamagetsi monga matenda ashuga, matenda amtima, chiwindi chamafuta, komanso kuthamanga kwa magazi," akuwonjezera Acerra. (Zogwirizana: Zomwe Palibe Munthu Amakuuzani Zokhudza Magazi Otsika)

Imathandizira Immune System

Monga chipatso chokhala ndi vitamini C, baobab ikhoza kuthandizira chitetezo chanu cha mthupi. Ndipo ngakhale akatswiri sanaphunzire mwapadera za kulumikizana pakati pa baobab ndi chitetezo chamthupi, pali umboni wokwanira wotsimikizira kuti vitamini C imagwira ntchito m'thupi. Chomeracho chimalimbikitsa kuchulukitsa (mwachitsanzo, kuchulukitsa) kwa ma lymphocyte kapena maselo oyera amwazi omwe amapanga ma antibodies ndikuwononga ma cell owopsa, malinga ndi zomwe zatulutsidwa mu magaziniyo Zakudya zopatsa thanzi. Vitamini C imathandizanso kupanga collagen, yomwe ndichofunikira kwambiri kuchiritsa mabala. Komanso, monga tanenera kale, ili ndi zida za antioxidant; izi zimateteza maselo athanzi kuti asawonongeke chifukwa cha kupsinjika kwa oxidative komwe kumatha kubweretsa zovuta.

Momwe Mungagwiritsire Ntchito ndi Kudya Baobab

Ku United States, baobab akadali mwana watsopano pamalopo, chifukwa chake simungapeze zipatso zatsopano za baobab pasitolo yanu yotsatira. M’malo mwake, mungaupeze muufa wokonzeka kudyedwa, akutero Cordialis Msora-Kasago, M.A, R.D.N., wolembetsa kadyedwe kake ndi woyambitsa The African Pot Nutrition.

Mutha kupeza ufa wa baobab m'matumba kapena m'matumba - mwachitsanzo KAIBAE Organic Baobab zipatso ufa (Koma Iwo, $ 25, amazon.com) - monga m'masitolo achilengedwe, m'masitolo akuluakulu aku Africa kapena apadziko lonse lapansi, kapena pa intaneti kapena monga chophatikizira muzakudya zophatikizidwa - mwachitsanzo VIVOO Energy Fruit Bite ndi Baobab (Buy It, $ 34 for 24 bites, amazon.com) — monga timadziti, mipiringidzo, ndi zokhwasula-khwasula. Nthawi zina, mungapezenso mankhwala omwe ali ndi zamkati mwa zipatso za baobab, monga Powbab Baobab Superfruit Chews (Buy It, $ 16 for 30 chews, amazon.com). Mulimonsemo, chifukwa cha michere yake yopatsa thanzi komanso kuchuluka kwa fiber, baobab ikuchulukirachulukira m'matumba, akutero Louloudis - ndiye kuti pali mwayi woti muyambe kuwona zambiri m'malo ogulitsira.

Pachidziwitso chimenecho, pogula ufa wa baobab kapena katundu wopakidwa, pali zinthu zingapo zomwe muyenera kukumbukira. Pankhani ya ufa kapena ufa, mankhwalawo amangolemba mndandanda umodzi wokha: ufa wa zipatso wa baobab, malinga ndi Louloudis. Pewani mankhwala aliwonse omwe ali ndi shuga wowonjezera ndi zakumwa za shuga, zomwe zingayambitse vuto la m'mimba, amalangiza Acerra. (Langizo: Nthawi zambiri shuga amathera mu "-ol," monga mannitol, erythritol, ndi xylitol.)

Ngati muli ndi mwayi wopeza zipatso zonse za baobab, mudzakhala okondwa kudziwa kuti ili ndi alumali moyo wazaka ziwiri, malinga ndi Msora-Kasago. Koma mitu - muyenera kuyika mafuta amkono kuti mudye. "Baobab imabwera ndi chipolopolo cholimba chomwe chimateteza chipatso chodyedwa," akufotokoza Msora-Kasago. Ndipo nthawi zambiri, chipolopolochi sichingatsegulidwe ndi mpeni, chifukwa chake zimakhala zachilendo kuti anthu aziponya zipatsozo pamalo olimba kapena kugwiritsa ntchito nyundo kuti adule, akutero. Mkati, mupezapo masango azipatso za ufa wosakanikirana ndi ukonde wosadyeka, wolimba, wofanana ndi nkhuni. Chunk iliyonse imakhala ndi mbewu. Mutha kusankha imodzi, kuyamwa zamkati, kenako kutaya mbewu, atero a Msora-Kasago. (Ngati mukufuna chipatso chatsopano chomwe chimakhala chosavuta kuyesera - werengani: palibe nyundo yofunikira - onani papaya kapena mango.)

Za kukoma? Kukoma kwa baobab watsopano ndi ufa wa baobab ndi kokoma, tart, komanso kukoma ngati manyumwa osakaniza ndi vanila, malinga ndi Michigan State University. (BRB, drooling.) Mosafunikira kunena kuti, ngati mukuyang'ana kuwonjezera kukoma kwa citrus-y kapena zakudya zowonjezera kumagulu anu opangira kunyumba, baobab akhoza kukhala galu wanu. Nayi momwe mungagwiritsire ntchito zipatso za baobab ndi ufa kunyumba:

Monga chakumwa. Njira yosavuta yosangalalira ndi ufa wa baobab ndi mawonekedwe a chakumwa chotsitsimutsa. Sakanizani supuni 1 kapena 2 mu kapu ya madzi ozizira, madzi, kapena tiyi ya iced. Zotsekemera ndi uchi kapena agave, ngati mukufuna, ndiye imwani. (Ndipo chifukwa cha potaziyamu yake yochititsa chidwi, ufa wa baobab ungathandizenso kutulutsa maelekitirodi ndi madzi okwanira pothira chakumwa.)

Mu zikondamoyo. Pangani brunch wodzaza ndi fiber kufalikira ndi zikondamoyo za baobab. Ingotengani njira yanu yopangira zikondamoyo ndikusintha theka la ufa ndi ufa wa baobab, akutero Louloudis. Kapenanso, gwiritsani ntchito zamkati mwatsopano ndikupanga zikondamoyo za zipatso za baobab kuchokera patsamba lazakudya Zimbo Kitchen.

Muzinthu zophika. "Muthanso kugwiritsa ntchito [ufa] wa baobab muzinthu zophikidwa monga ma muffins ndi mkate wa nthochi kuti mulimbikitse michere," akutero a Louloudis. Onjezerani supuni imodzi kumenyetsa kapena yesani ma muffin a baobab a vegan ndi blog blog Zomera Zochokera Anthu. Ufawu utha kugwiritsidwanso ntchito m'malo mwa zonona za tartar mu zinthu zowotcha, akutero Msora-Kasago.

Monga topping. Onjezani zamkati mwa zipatso za baobab kapena ufa pa oatmeal, waffles, zipatso, chimanga, ayisikilimu, kapena yogurt. Acerra imangosakaniza ufa wa baobab mu mbale za yogurt ndi zipatso zatsopano komanso granola wopanda gluteni.

Mu smoothies. Kwezani chophimba chanu cha fave smoothie ndi supuni imodzi kapena ziwiri za ufa wa baobab kapena zipatso zochepa (popanda mbewu). Kukoma kwa tart kumamveka modabwitsa muzakudya zotentha, monga mango papaya coconut smoothie.

Monga wonenepa. Mukufuna kuthira msuzi kapena msuzi wopanda gluten? Yesani ufa wa baobab, amalimbikitsa Acerra. Yambani ndi supuni imodzi ndipo pang'onopang'ono muziwonjezera zina zofunika. Kukoma kokoma, kokoma kungagwire ntchito bwino makamaka mu msuzi wa BBQ wa BBQ seitan wophwanyika. (ICYDK, seitan ndi nyama yodzaza ndi zomanga thupi, yopangidwa ndi zomanga yomwe ili yabwino kwa nyama zamasamba, zamasamba, ndi aliyense wapakati.)

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