Kodi Mtedza wa Kambuku Ndi Chiyani Ndipo Chifukwa Chiyani Imakhala Mwadzidzidzi Kulikonse?

Zamkati

• Kodi Tiger Nuts Ndi Chiyani?
• Ndiye, Chifukwa Chiyani Mtedza Wa Kambuku Ndi Wotchuka Masiku Ano?
• Momwe Mungasankhire ndi Kudya Mtedza Wa Tiger
• Onaninso za

Poyamba, mtedza wa kambuku umatha kuwoneka ngati nyemba zofiirira za garbanzo. Koma musalole kuti zoyamba zanu zikupusitseni, chifukwa si nyemba ayi kapena mtedza. Komabe, ndizakudya zotsekemera zamtundu wambiri zomwe zikuchitika pakadali pano. Chidwi? Patsogolo, phunzirani za mtedza wa kambuku, kuphatikiza zomwe muyenera kudziwa ngati mukufuna kuziyesa.

Kodi Tiger Nuts Ndi Chiyani?

Ngakhale adatchulidwa, mtedza wa kambuku si mtedza weniweni. M'malo mwake, ndi ndiwo zamasamba zazing'ono kapena zamachubu (monga mbatata ndi zilazi) zomwe zimakula bwino m'malo otentha ndi Mediterranean padziko lapansi, malinga ndi kafukufuku wa 2020 wofalitsidwa mu The Scientific World Journal. Izi zati, ma veggies ofiira a marble - omwe, BTW, amadziwikanso ndi mayina ena osiyanasiyana, kuphatikiza chufa (m'Chisipanishi), mtedza wachikaso, ndi ma almond apadziko lapansi - amalima padziko lonse lapansi.

O, nayi wonyoza: Ngakhale mtedza wa kambuku si mtedza, iwo chitani kudzitamandira ndi kukoma kokoma, mtedza wa mtedza umene umakumbukira ma amondi kapena pecans, amagawana Jenna Appel, MS, RD, LDN, olembetsa zakudya komanso woyambitsa Appel Nutrition Inc. Ma tubers amanyamulanso nkhonya yopatsa thanzi, yopereka potaziyamu wochuluka, calcium, chitsulo, vitamini E, ndi magnesium, malinga ndi nkhani ya 2015 yofalitsidwa mu Journal of Analytical Methods in Chemistry. Kafukufuku akuwonetsa kuti mtedza wa kambuku ulinso ndi mafuta osatulutsidwa (aka "abwino"), omwe apezeka kuti amachepetsa cholesterol m'magazi ndikuchepetsa chiopsezo cha matenda amtima.

Ndipo zikafika pakusunga, zolakwika, zinthu zikuyenda bwino, mtedza wa akambuku wakuphimba. Sikuti imangodzaza ndi ma fiber (omwe angathandize kuchepetsa kuchuluka kwa shuga m'magazi, kutsika kwa mafuta m'thupi, komanso kuthandizira matumbo), komanso ali ndi wowuma wowuma, mtundu wa carb womwe sungathe kuwonongeka ndi michere yanu yopukusa m'mimba. M'malo mwake, zimakhala ngati fiber ndipo, malinga ndi katswiri wa zakudya zolembera Maya Feller, M.S., R.D., CDN. Mphamvu ya prebiotic iyi imathandizanso kuti m'matumbo mwanu mukhale chisangalalo komanso chathanzi, chomwe chimathandizanso kuti thupi lizigwira ntchito zosiyanasiyana, kuphatikizapo chitetezo chokwanira, kuwongolera mafuta m'thupi, komanso kupanga maselo amitsempha, a Feller akufotokoza. (Onani zambiri: Momwe Mungakulitsire Thanzi Lanu la M'matumbo - ndi Chifukwa Chake Ndikofunikira, Malinga ndi Gastroenterologist)

Tsopano, ndikudziwa zomwe mukuganiza: Ndizabwino koma zonse koma kuchuluka kwa michere, mapuloteni, [onjezerani michere apa] kungakhalepo phukusi laling'ono chonchi? Mwachiwonekere, pang'ono ndithu. Patsogolo, 1-ounce limodzi la mtedza wa nyalugwe wa Organic Gemini, wodulidwa (Gulani, $ 9, amazon.com):

• 150 kcal
• 2 g mapuloteni
• 7 g mafuta
• 19 magalamu zimam'patsa mphamvu
• 10 magalamu a fiber
• 6 magalamu a shuga

Ndiye, Chifukwa Chiyani Mtedza Wa Kambuku Ndi Wotchuka Masiku Ano?

Ngakhale mtedza wa akambuku mwina atangotuluka kumene pa radar yanu, mizu ya mizu siyatsopano kwenikweni - kutali ndi iyo, kwenikweni. M'malo mwake, mtedza wa akambuku mwachidziwikire anali chinthu chokondedwa kwambiri kotero kuti adakwiriridwa ndikupezeka ndi Aigupto oyikidwa m'manda kuyambira zaka za chikwi chachinayi B.C. mpaka zaka za zana lachisanu A.D., malinga ndi kafukufuku wofalitsidwa mu Biology Yachuma. Kutanthauzira: Ma tubers awa ndiomwe amakonda kwambiri kwa kanthawi.

Amawonedwanso kuti ndi zakudya zopangira zakudya zosiyanasiyana, kuphatikizapo chakudya cha Mexico ndi West Africa, atero Feller. Ku Spain, mtedza wa tiger wakhala ukugwiritsidwa ntchito kwa zaka mazana ambiri (kuyambira m'zaka za zana la 13, malinga ndi NPR) kuti apange chakumwa chozizira, chotsekemera chotchedwa horchata de chufa (mkaka wa tiger nut) womwe umakonda kusangalala mchilimwe.

Posachedwapa, "mtedza wa akambuku watchuka chifukwa chokhala ndi thanzi labwino," akutero Feller.Zomwe zili ndi fiber ndizabwino kwambiri, chifukwa zimapindulitsa kwambiri m'matumbo - gawo labwinobwino lomwe anthu akhala akuika patsogolo, akutero Appel. ICYMI pamwambapa, mtedza wa kambuku uli ndi ulusi womwe thupi silingathe kugaya. Chifukwa chake, "imapita kumalo otsika am'mimba, komwe imangokhala chakudya chothandizira mabakiteriya athanzi kukula," akutero Appel. Kuphatikiza apo, "ogula akufunafuna zambiri zachilengedwe, zakudya zonse zokhwasula-khwasula, m'malo mwa zakudya [zosinthidwa]," akuwonjezera Appel. Ndipo mukuganiza chiyani? Mtedza wa tiger umakwanira ndalamazo - kuphatikiza, amakhalanso wosadyeratu zanyama zilizonse komanso wopanda gluteni, akutero.

Ndipo simuyenera kuiwala zakuti mtedza wa kambuku umatha kusandulika kukhala chakumwa chowotcha, chamkaka, chomwe mumatha kutengera m'makatoni ang'onoang'ono pa intaneti (Buy It, $ 14, amazon.com) kapena mudzikwapule nokha mwa kuviika mtedza wa nyalugwe Maola 24, kuwasakaniza ndi madzi ndi zotsekemera ndi zokometsera (monga sinamoni), kenako ndikusefa kusakaniza mu sieve, malinga ndi Spanish chakudya blog, Spain pa Fork. Chotsatira? Chakumwa chopanda mkaka chomwe chimalola kuti tuber ilumikizane ndi njira zina zamkaka zopangira mkaka, zomwe zikuyenda kale m'malo azakudya, akutero Appel. Kuphatikiza apo, popeza si mtedza kwenikweni, mkaka wa kambuku kapena horchata de chufa ndiwabwino kwa iwo omwe amakhala ndizomera zomwe zili ndi chifuwa cha mtedza, atero Feller. (Lembani msewu wanu? Kenako mungayesenso kuyesa oat mkaka kapena mkaka wa nthochi.)

Momwe Mungasankhire ndi Kudya Mtedza Wa Tiger

Mtedza wa akambuku nthawi zambiri umagulitsidwa m'matumba owuma, omwe mungagule m'masitolo akuluakulu, malo ogulitsira zakudya zapadera, kapena ogulitsa pa intaneti, mwachitsanzo. Anthony's Organic Peeled Kambuku Mtedza (Buy It, $11, amazon.com), akuti Appel. "Mukamagula mtedza wa kambuku wonyamulidwa, fufuzani zinthu zomwe zimangokhala ndi mtedza wa kambuku kapena mtedza wa kambuku wopanda zinthu zina zochepa," monga shuga, mchere, ndi mafuta, akutero Feller. Mitundu youma ndi yolimba kwambiri kutuluka mchikwama, chifukwa chake mufunika kulowetsa m'madzi otentha kwa ola limodzi (ish) mpaka atadyedwa komanso kudya nyama asanadye. Kuchokera pamenepo, mutha kusangalala ndi chotukuka monga momwe mungachitire mtedza weniweni: pawokha, posakanikirana, kapena pamwamba pa oatmeal, atero Appel.

Za mtedza wa kambuku watsopano? Mutha kuwapeza m'masitolo ogulitsa zakudya kapena kumsika wa alimi, akutero Appel. Poterepa, sankhani zofiirira komanso zopanda mawanga akuda, chifukwa izi zitha kutanthauza kuti zaipa, akufotokoza. Kuchokera pamenepo, pitirizani kusangalala monga momwe mungasangalalire ndi mitundu yamaphukusi.

Mtedza wa kambuku "amathanso kupezeka ngati ufa, kufalikira, ndi mafuta," atero a Feller, omwe akuwonjezera kuti ufa wa netiwe (Buy It, $ 14, amazon.com) ukhoza kukhala cholowa m'malo mwa kuphika kwa gluteni - onetsetsani kuti " idapangidwa pamalo omwe sapanga tirigu ndipo amakhala ndi zilembo za gluten zotsimikizika," akutero. Koma ufa wochuluka wa ufa wa nyalugwe ungapangitse kuti zikhale zovuta kuyika ufa wokwaniritsa cholinga cha 1: 1, akuti Appel. Chifukwa chake, ndibwino kutsatira njira yopangira zopangira monga izi za tiger nut ufa wa chokoleti Mtedza Wapaini Wosambitsidwa kuonetsetsa kuti zinthu zina zikugwiritsidwa ntchito mofanana. (Zokhudzana: Mitundu 8 Yatsopano ya Ufa - Ndi Momwe Mungaphikire Nawo)

Cholemba chomaliza: Ngati akambuku afika pazakudya zanu zamlungu ndi mlungu, muyenera kupewa kudya kwambiri nthawi imodzi. Mtedza wa kambuku uli ndi ulusi wambiri, womwe ungayambitse vuto la GI (taganizirani: mpweya, kuphulika, kutsegula m'mimba) mwa anthu ena mukamadya kwambiri, atero a Feller. Pofuna kupewa izi, imwani madzi ambiri ndikuwonjezera kudya pang'onopang'ono, akuwonetsa Appel. Mwanjira iyi, mutha kukhala ndi mtedza wa kambuku wanu ndikuwudyanso.

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