Wepamusoro 6 Bhenefiti yeBaobab Michero uye Upfu

Zvemukati

• 1. Akapfuma mune akawanda Akakosha Vitamin uye Minerals
• 2.May Anogona Kubatsira Kurasikirwa nehuremu nekusimudzira Kunzwa kwekuzara
• 3. Ngaabatsire Kuenzanisa Ropa Shuga Mazinga
• 4. Antioxidant uye Polyphenol Zvemukati Zvinogona Kuderedza Kuzvimba
• 5. Yepamusoro Fibre Zvemukati Zvinogona Kusimudzira Digestive Hutano
• 6. Kuwedzera Kukuru, Kunovaka Muviri Wako - Nyowani kana Hupfu
• Mhedzisiro Inogona Kuitika
• Icho Chinokosha

Baobab muti unozvarwa kune mamwe matunhu e Africa, Arabia, Australia neMadagascar.

Iyo inozivikanwawo nezita ravo resainzi Adansonia, miti yembaobab inogona kukura kusvika pamamita makumi mapfumbamwe nemasere (30 metres) kureba uye kuburitsa muchero muhombe uyo unowanzodyiwa nekukosheswa nekuda kwekunaka kwawo kwakaita senge macitrus.

Iyo pulp, mashizha nembeu yemuchero webaobab - uyo unowanikwa zvakare muupfu fomu - zvave zvichisanganiswa nezvakawanda zvehutano mabhenefiti uye zviri chikafu mune akasiyana mabikirwo uye chikafu.

Heano epamusoro epamusoro matanhatu mabhenefiti emuchero webaobab uye hupfu.

1. Akapfuma mune akawanda Akakosha Vitamin uye Minerals

Baobab tsime rakanaka revhitamini uye zvicherwa zvakakosha.

Tsvagiridzo inoratidza kuti zvinovaka muviri zvebaobab zvinogona kusiyana zvichienderana nenzvimbo yazvinenge zvakasimwa uye pakati pezvikamu zvakasiyana zvemuti, semashizha, pulp nembeu.

Semuenzaniso, pulp yakakwira muvitamin C, antioxidants uye akawanda akakosha mamineral senge potasium, magnesium, iron uye zinc ().

Mashizha akapfuma mucalcium uye zvemhando yepamusoro mapuroteni anogona kugayiwa nyore.

Zvakare, mbeu uye tsanga yemuti yacho inotakurirwa nefiber, mafuta uye micronutrients senge thiamine, calcium uye iron (, 3).

Zvakadaro, munzvimbo zhinji dzepasi pasingawanikwe mutsva webabaob, inowanzo kuwanikwa sehupfu hwakaomeswa.

Poda baobab ine zvakawanda zvakakosha zvinovaka muviri asi inonyanya kukwirira muvhitamini C, vhitamini B6, niacin, iron uye potasium.

Mahwendefa maviri (20 gramu) eupfu webaobab inopa dzinenge ():

• Makorori: 50
• Mapuroteni: 1 gramu
• Carbs: 16 magiramu
• Mafuta: 0 magiramu
• Fiber: 9 magiramu
• Vhitamini C: 58% yeReferenzi Mazuva ese Intake (RDI)
• Vhitamini B6: 24% yeiyo RDI
• Niacin: 20% yeiyo RDI
• Iron: 9% yeiyo RDI
• Potassium: 9% yeiyo RDI
• Magnesium: 8% yeiyo RDI
• Calcium: 7% yeiyo RDI

Naizvozvo, ese ane hupfu hwebaobab uye zvitsva zvikamu zvemuti zvine hutano hwakanyanya.

Pfupiso Baobab ine hutano hwakanyanya uye zvikamu zvakasiyana zvezvirimwa zvinopa huwandu hwakasiyana hweprotein, vitamini C, antioxidants, potasium, magnesium, iron, zinc, calcium neB mavitamini.

2.May Anogona Kubatsira Kurasikirwa nehuremu nekusimudzira Kunzwa kwekuzara

Imwe tsvagiridzo yakawana kuti kuwedzera baobab kuchikafu chako kunogona kubatsira kana iwe uri kutsvaga kudonhedza mashoma mashoma mapaundi.

Inogona kubatsira kudzora zvishuwo uye kukurudzira manzwiro ekuzara, zvichikubatsira iwe kudya zvishoma uye kuonda.

Imwe yedzidziso diki muvanhu makumi maviri yakaratidza kuti kunwa smoothie ine gumi nemashanu magiramu ebhaobab yakaburitsa zvakadzora manzwiro enzara achienzaniswa nechinwiwa che placebo ().

Baobab inokwidzirazve mune fiber, ine yakawanda yeupfu kugadzirira kurongedza zvakakomberedza 4.5 magiramu efaibha mupuniki yega yega (10 gramu) ().

Fiber inofamba nemuviri wako zvishoma nezvishoma uye inogona kubatsira kunonoka kubuda kwemudumbu mako, kukuchengetedza uchinzwa kuzara kwenguva yakareba ().

Kungo wedzera yako fiber yekudyiwa ne14 gramu pazuva kwakaratidzwa kudzikisa koriori kudya kusvika kusvika gumi% uye kudzikisa huremu hwemuviri neavhareji yemapaunzi e4,2 (1.9 kg) mukati memwedzi mina ().

Pfupiso Baobab ine fiber yakawanda uye yakaratidzirwa kudzikisa kunzwa kwenzara iyo inogona kukurudzira kuonda.

3. Ngaabatsire Kuenzanisa Ropa Shuga Mazinga

Kuwedzera baobab kuchikafu chako kunogona kubatsira kudzora shuga yeropa.

Muchokwadi, kumwe kuongorora kwakaratidza kuti kubheka baobab yakaburitswa muchingwa chena kwakadzora huwandu hwesisitiri yakakurumidza kugayiwa uye kwakadzora kuwedzera kweshuga yeropa mumuviri ().

Saizvozvowo, kumwe kudzidza kudiki muvanhu gumi nevatatu kwakaratidza kuti kuwedzera baobab kuchingwa chena kwakadzikisa huwandu hweinsulini inodiwa kutakura shuga kubva muropa kuenda kumatishu kubatsira kudzora huwandu hweshuga yeropa ().

Nekuda kwehuwandu hwayo hwefibre, baobab inogona kubatsirawo kunonoka kuiswa kweshuga muropa, izvo zvinogona kudzivirira spikes uye kupwanya mushuga yeropa uye kudzikamisa nhanho kwenguva refu ().

Pfupiso Baobab inogona kubatsira kunonoka kuwedzera kweshuga yeropa uye kudzikisa huwandu hweinsulini inodiwa kuchengetedza shuga yako yeropa iri pasi pesimba.

4. Antioxidant uye Polyphenol Zvemukati Zvinogona Kuderedza Kuzvimba

Baobab yakazara ne antioxidants uye polyphenols, ayo ari macomputer anodzivirira ako maseru kubva kukuvara kweiyo oxidative uye nekudzora kuzvimba mumuviri wako.

Zvimwe zvidzidzo zvinoratidza kuti kuzvimba kusingaperi kunogona kupa kune runyorwa rurefu rwehutano mamiriro, kusanganisira chirwere chemoyo, gomarara, autoimmune kusagadzikana uye chirwere cheshuga ().

Kunyangwe tsvagiridzo yazvino ichinyanya kugumira kumhuka, zvimwe zvidzidzo zvakacherekedza kuti baobab inogona kubatsira kudzikisa nhanho dzekuputika mumuviri.

Imwe ongororo yegonzo yakawana kuti baobab michero pulp yakadzora akawanda mamaki ekuzvimba uye yakabatsira kuchengetedza moyo kubva kukuvara ().

Chidzidzo chegonzo chakaratidza kuti kubviswa kwebhaobab kwakadzora kukuvara kweiyo oxidative kumasero uye kwakadzora huwandu hwekuzvimba ().

Nekudaro, kunyangwe paine zvivimbiso izvi, kumwe kutsvagurudza kuchiri kudikanwa kuti uone kuti baobab ingakanganisa sei kuzvimba muvanhu.

Pfupiso Zvidzidzo zvezvipfuyo zvinoratidza kuti baobab inogona kubatsira kudzikisa kuzvimba uye kudzivirira kukuvara kweiyo oxidative kumasero, asi kumwe kutsvagurudza muvanhu kunodiwa.

5. Yepamusoro Fibre Zvemukati Zvinogona Kusimudzira Digestive Hutano

Baobab yakanaka sosi ye fiber, uye hupfu hwakatsetseka hunogona kuve neinosvika 18% yezuva nezuva yakakurudzirwa kukosha muhupuni imwechete (10 gramu) ().

Fiber inofamba nepakati pematumbo ako isina kugayiwa uye yakakosha kune hutano hwekugaya ().

Semuenzaniso, kumwe kuongororwa kweongororo shanu kwakaratidza kuti kudya yakawanda fiber yakawedzera stool frequency mune vanhu vane kupatira ().

Fiber inoshandawo se prebiotic uye inopa mabhakitiriya anobatsira mudumbu rako, ichivandudza hutano hwenzara yako microbiome ().

Kumwe kutsvagurudza kunoratidza kuti kuwedzera kudya kwako kwefibre kunogona zvakare kudzivirira kubva pamamiriro akaita sematumbo maronda, chirwere chemuviri chinopisa uye mamota (,,).

Pfupiso Baobab yakakwira nefibre, inogona kuvandudza kugaya kwekudya uye kudzivirira mamiriro akaita sekuzvimbirwa, maronda emudumbu, chirwere chemuviri uye mamota.

6. Kuwedzera Kukuru, Kunovaka Muviri Wako - Nyowani kana Hupfu

Baobab inokura mu Africa yose, Madagascar neAustralia uye inogona kudyiwa nyowani kana kushandiswa kuwedzera chibhakera chekunaka uye zvinovaka muviri kumadhizeti, stews, soups uye smoothies.

Nekudaro, kutsvaga nyowani baobab kunogona kunetsa munyika umo michero yacho isingawanzo kurimwa.

Neraki, hupfu hwakatsetseka hunowanikwa munzvimbo zhinji dzezvitoro zvehutano uye vatengesi vepamhepo pasirese.

Kuti uwane nzira inokurumidza uye iri nyore yekuwana muyero wezuva nezuva webhaobhabhu, edza kusanganisa hupfu muzvinwiwa zvako zvaunofarira, zvakaita semvura, muto, tii kana smoothies.

Iwe unogona zvakare kuwedzera iyo poda kune zvakabikwa zvinhu kana kusasa zvishoma pamusoro yogati kana oatmeal yeiyo antioxidant-yakapfuma kurapwa.

Nekwakugadzira kushoma, kune nzira dzisingagumi dzekunakidzwa nebhaobab uye kushandisa zvakanakira hutano hwakasarudzika hwahunofanira kupa.

Pfupiso Baobab inogona kudyiwa nyowani kana fomu yeupfu uye ikawedzerwa kune akasiyana akasiyana mabikirwo.

Mhedzisiro Inogona Kuitika

Kunyangwe vanhu vazhinji vanogona kudya zvakachengeteka baobab, mimwe mhedzisiro yemhedzisiro inofanirwa kutariswa.

Kutanga, mbeu uye pulp zvine zvinwiwa zvinodhaka, zvakaita semitezo, tanini uye oxalic acid, izvo zvinogona kudzikisa kunwa kwehutano nekuwanika ().

Nekudaro, huwandu hweantinutrients hunowanikwa mubhaobab hwakanyanya kwazvo kuti huve hwekunetseka kune vanhu vazhinji, kunyanya kana iwe uchitevera chikafu chakaringana chakapfuma mune zvimwe zvine hutano chikafu (21).

Pakavewo nekumwe kunetseka nezve kuvapo kwecyclopropenoid fatty acids mubaobab oiri, iyo inogona kukanganisa mafuta acid synthesis uye inogona kukonzera matambudziko ehutano (,).

Asi, zvidzidzo zvinoratidza kuti izvi zvinokanganisa makemikari zvakadzikiswa zvakanyanya panguva yekugadziriswa uye zvisingaite kuti zvive zvinonetsa kuvanhu vazhinji (24).

Chekupedzisira, kutsvagisa kunogumira pane zvinoitika zvebaobab mune vakadzi vane nhumbu kana kuyamwisa.

Naizvozvo, zvakanaka kuti urambe uchidya zvine mwero uye ubvunze chiremba wako kana uine mibvunzo kana zvinonetsa.

Pfupiso Baobab haina kunyatso kufambiswa mumadzimai ane nhumbu kana kuyamwisa uye ine mamwe maantinutrients uye cyclopropenoid fatty acids, iyo inogona kuve nemhedzisiro asi ichideredzwa panguva yekugadzirisa.

Icho Chinokosha

Baobab chibereko chave chakabatana neakawanda anoshamisa ezvehutano mabhenefiti.

Pamusoro pekupa mishonga yakawanda yakakosha, kuwedzera baobab kuchikafu chako kunogona kubatsira kurasikirwa uremu, kubatsira kuyera huwandu hweshuga yeropa, kudzora kuzvimba uye kugadzirisa hutano hwekugaya.

Zvakanakisisa pane zvese, baobab - zvirinani fomu yeupfu - iri nyore kuwana uye inoshamisa zvakasiyana-siyana, zvichiita kuti zvive nyore kuwedzera kuchikafu chako uye kunakirwa.