Muchero weBaobab Wave Kuve Kwese Kwese — uye Nechikonzero Chakanaka

Zvemukati

• Chii chinonzi Baobab?
• Baobab Chikafu
• Baobab Hutano Kubatsirwa
• Inotsigira Digestive Health
• Inowedzera Kuguta
• Inodzivirira Zvirwere Zvisingaperi
• Kudzora Ropa Shuga
• Inotsigira Immune System
• Mashandisiro neKudya Baobab
• Ongororo ye

Nguva inotevera paunenge uri muchitoro, ungada kuramba wakatarira baobab. Iine chimiro chayo chinoyevedza chemuviri uye inonaka tangy kuravira, muchero uri munzira yekuva the enda-kune chinongedzo chejusi, makuki, nezvimwe. Asi chii chinonzi baobab, chaizvo - uye iyo yese buzz legit? Verenga pamusoro kuti udzidze nezve ese mabhenefiti mabhenefiti, ayo akasiyana mafomu (kureva baobab powder), uye mashandisiro aungaita kumba.

Chii chinonzi Baobab?

Chizvarwa chemu Africa, baobab muti chaiwo unobereka michero mikuru, shava-yero, yakaita hovhosi, iyo inonziwo baobab. Baobab michero pulp (iyo iri upfu uye yakaoma) inowanzo shandiswa kugadzira muto, tudyo, uye porridge, maererano. Scientific Reports. Inogona zvakare kuisirwa mvura kuita hupfu, inonzi hupfu hwebaobab. Uye nepo mhodzi nemashizha zvichidyiwawo, pulp (zvese zviri zvinyoro uye zvine simba) ndiyo nyeredzi chaiyo kana ichitsemuka ichitsemuka pane mumwe weava vakomana vakaipa.

Baobab Chikafu

Baobab fruit pulp yakazara nevhitamini C uye polyphenols, chirimwa chinosanganiswa ne antioxidant properties, maererano netsvagiridzo yakaburitswa mujenari. Mamorekuru. Ichowo stellar sosi yezvicherwa - senge magnesium, calcium, uye iron - pamwe nefibre, chinhu chakakosha pakubata ura, hutano hwecholesterol, uye shuga yeshuga yeropa. Muchokwadi, magiramu zana ebhaobab poda (iyo, zvakare, inogadzirwa kubva kubhaobab michero pulp) inopa 44.5 magiramu efayibha, sekureva kweUnited States department rezvekurima. (Inoenderana: Aya maBhenefiti eFibre Anouita Iyo Inonyanya Kukosha Nutrient Mune Chikafu Chako)

Tarisa uone chimiro chehutano hwema gramu zana ebhaobab powder, sekureva kweUSDA:

• 250 macalorie
• 4 gramu mapuroteni
• 1 gramu mafuta
• 80 magiramu carbohydrate
• 44.5 magiramu fiber

Baobab Hutano Kubatsirwa

Kana iwe uri mutsva kune baobab, inogona kunge iri nguva yekuwedzera kune yako hutano maitiro. Ngatinyurirei muhutano hunobatsira hwebaobab michero pulp (uye nekudaro, iyo poda), sekutsvagurudza uye vakanyoreswa vezvekudya.

Inotsigira Digestive Health

ICYMI: Baobab chibereko chakazara izere nefibre. Izvi zvinosanganisira insoluble fiber, iyo isinganyungudika mumvura. Insoluble fiber inobatsira kudzivirira kupatira nekuwedzera gut motility uye kuburitsa chigaro, sekureva kwaAlison Acerra, MS, RDN, akanyoreswa dietitian uye muvambi weStrategic Nutrition Dhizaini. Iyo fiber mu baobab inoshandawo se prebiotic, aka "chikafu" cheakanaka mabhakitiriya ari mumatumbu, anoti Acerra. Izvi zvinosimudzira kukura kwemabhakitiriya ane hushamwari, zvichibatsira kudzivirira gut dysbiosis, isina kuenzana gut microbiome. Ichi chinhu chakakosha nekuti gut dysbiosis inogona kukonzera zviratidzo zvekushushikana kwepamuviri, kusanganisira manyoka, maronda, uye kurwadziwa nemimba, maererano neColorado State University. Ndiwo zvakare chikonzero chezvakasiyana siyana zveGI, kusanganisira diki intestine bowel overgrowth (SIBO), inflammatory bowel chirwere (IBD), uye kuzvimba bowel syndrome (IBS), anodaro Acerra.

Inowedzera Kuguta

Unoda kurovera hanger panzira? Chidzidzo che2017 chakawana kuti baobab inogona kuwedzera satiety nekuda kweiyo yakakwira fiber yemukati. Heino chikonzero nei: faibha inoderedza nzara nekutora mvura mudumbu, izvo zvinowedzera huwandu hwechikafu mudumbu mako, anotsanangura akanyoreswa nyanzvi yezvekudya zvinovaka muviri Annamaria Louloudis, M.S., R.D.N. "Zvinotorawo nguva yakareba kupfuura nemudumbu," izvo zvinobatsira kuti unzwe kuzara kwenguva yakareba. Kwete izvi chete izvo zvinogona kubatsira kudzora nzara pamazuva akabatikana, asi zvinogona kubatsira zvine hutano uremu uye manejimendi, futi. (Yakabatana: Is Fiber iyo Chakavanzika Chinosanganisa Kuonda Kurasikirwa?)

Inodzivirira Zvirwere Zvisingaperi

Baobab inopa muyero wakawanda wevhitamini C, ine simba antioxidant inomisa radicals emahara (mamorekuru anokuvadza anogona kutungamira kukuvadzwa kwesero uye matishu), maererano nezvakaburitswa mujenari. Nutrients. Izvi zvinobatsira kurwisa oxidative kusagadzikana, uko kwakanyanyisa kunogona kutungamira mukukudziridzwa kwezvirwere zvisingaperi zvakaita segomarara, chirwere chemwoyo, chirwere cheAlzheimer, uye rheumatoid arthritis.

Uye tora izvi: 100 magiramu eupfu hwebaobab anozvirumbidza anenge 173 milligrams yevhitamini C. Inenge kaviri inokurudzirwa kudya kubvumirwa kwevhitamini C ye75 milligrams yevakadzi vasina pamuviri, vasina kuyamwisa. (FWIW, kukura kwehupfu hwebaobab huzhinji hunenge chipunu chimwe kana magiramu manomwe; saka kana ukaita masvomhu, chipunu chimwe chehupfu hwebaobab chine mamirigiramu gumi nemaviri evhitamini C, inova chikamu chimwe muzvitanhatu cheRDA yevhitamini C. .)

Kudzora Ropa Shuga

Kutenda kune iyo yose fiber, baobab inogona zvakare kupa ruoko mukugadzirisa shuga yeropa. Sezvo fiber inofamba zvishoma nezvishoma kuburikidza nemudumbu, inoderedzawo kutorwa kwemakhahydrates kubva pakudya kwako kwose, anodaro Louloudis. (Kutaura zvazviri, kudzidza mu Kutsvaga kwehutano akawana kuti baobab fruit extract inogona kuita izvozvo chaizvo.) Izvi zvinogona kubatsira kudzikamisa shuga muropa rako uye kudzivirira izvo zvinotyisa mushure mekudya kuparara kwesimba, anotsanangura kudaro Louloudis. Mukufamba kwenguva, iyo inogadziriswa mhedzisiro yefibre inogona kukubatsira kuti udzivise matambudziko eanowanzoitika mashuga eropa eropa, kusanganisira "metabolic nyaya dzakadai seshuga, chirwere chemwoyo, chakakora chiropa, uye neBP," anowedzera Acerra. (Yakabatana: Iye Uyo Chinhu Hapana Anokuudza Nezve Yakaderera Ropa Shuga)

Inotsigira Immune System

Semuchero wakakwira muvhitamini C, baobab inogona kubatsira kuchengetedza immune system yako. Uye nepo nyanzvi dzisina kunyatso dzidza kubatana pakati pe baobab uye kusadzivirirwa, kune humbowo hwakakwana hwekutsigira basa revhitamini C musimba rekudzivirira. Izvo zvinovaka muviri zvinowedzera kuwanda (kureva, kuwanda) kwema-lymphocyte kana machena masero eropa anogadzira antibodies uye anoparadza maseru anokuvadza, zvinoenderana nezvakawanikwa zvakaburitswa mumagazini Nutrients. Vitamin C inobatsirawo kugadzira collagen, inova kiyi yekupora maronda. Uyezve, sezvambotaurwa, ine antioxidant zvivakwa; izvi zvinodzivirira masero ane hutano kubva mukukuvadzwa nekuda kweiyo oxidative kusagadzikana iyo inogona kutungamirira kune zvisingaperi mamiriro.

Mashandisiro neKudya Baobab

MuUnited States, baobab ichiri yemwana mutsva pabhuroko, saka haugone kuwana mutsva, muchero webaobab pane yako inotevera supermarket jaunt. Pane kudaro, iwe uri mukana wekuiwana mune yakagadzirira-kudya-yehupfu fomu, anodaro Cordialis Msora-Kasago, MA, RDN, akanyoresa dietitian uye muvambi weiyo The African Pot Nutrition.

Unogona kuwana baobab powder mumachubhu kana mabhegi - kureva KAIBAE Organic Baobab Fruit Powder (Asi Iyo, $ 25, amazon.com) - sepazvitoro zvechikafu zvekudya, zvitoro zvikuru zvemuAfrica kana zvepasirese, kana pamhepo kana sechinhu chinogadzirwa muzvikafu zvakaputirwa - kureva VIVOO Energy Fruit Bite neBaobab (Tenga, $34 ye24 bites, amazon.com) — dzakadai semuto, mabhawa, uye tudyo. Dzimwe nguva, iwe unogona zvakare kuwana chakaiswa muhomwe chigadzirwa neicho chaicho chibaobab michero pulp, senge Powbab Baobab Superfruit Chews (Tenga Izvo, $ 16 pamakumi matatu ekutsenga, amazon.com). Chero nzira, nekuda kwechimiro chayo chinokatyamadza chekudya uye fiber zvirimo, baobab iri kuwedzera kuwanda muzvigadzirwa zvakaiswa mumapaketi, anodaro Louloudis - saka pane mukana wakanaka wekuti utange kuona zvakawanda mugirosari.

Pamusoro pechinyorwa ichocho, kana uchitengera baobab poda kana zvinhu zvakapetwa, pane zvinhu zvishoma zvekuchengeta mupfungwa. Kana zvasvika paupfu kana furawa, chigadzirwa chinofanira kungonyora chinhu chimwe chete: baobab michero yeupfu, sekureva kwaLouloudis. Dzivisa chero zvigadzirwa neshuga yakawedzerwa uye mashuga madoro, ayo anogona kukonzeresa kutambudzika kwemudumbu, rinopa zano Acerra. (Zano: Shuga doro rinowanzopera mu "-ol," senge mannitol, erythritol, uye xylitol.)

Kana ukaita rombo rakanaka rekuwana maoko ako pamuchero wose webaobab, uchafara kuziva kuti une sherufu inokatyamadza inosvika makore maviri, sekureva kwaMsora-Kasago. Asi misoro kumusoro - iwe uchafanirwa kuisa mune imwe gokora girisi kuti uidye. "Baobab inouya iri rakaomarara inochengetedza muchero unodyiwa," anotsanangura Msora-Kasago. Uye kazhinji, goko iri harigone kuvhurwa nebanga, saka zvakajairika kuti vanhu vakande michero yacho pakaoma kana kushandisa sando kuitsemura, anodaro. Mukati, iwe unowana masumbu eupfu ane michero machunks akasungirirwa mune isingadyike, tambo, huni-senge webhu. Chidimbu chimwe nechimwe chine mhodzi. Unogona kutora imwe, kuyamwa papurpfu, wobva warasa mhodzi, anodaro Msora-Kasago. (Kana iwe uchitsvaga chibereko chitsva icho chiri zvishoma zvishoma nyore kutanga kuyedza nacho - verenga: hapana sando inodikanwa - wobva watarisa papaya kana mango.)

Kana iri yekuravira? Iko kunhuvira kweiyo nyowani baobab uye baobab powder inotapira, tart, uye inonaka senge grapefruit yakasanganiswa nevanilla, maererano neMichigan State University. (BRB, kudonhedza mate.) Hazvina basa kutaura, kana iwe uri kutsvaga kuwedzera citrus-y kunhuhwirira kana zvimwe zvinovaka muviri kumakonzo ako akagadzirwa, baobab inogona kunge iri gal yako. Heano maitiro ekushandisa baobab michero pulp uye hupfu kumba:

Sekunwa. Nzira yakapusa yekunakirwa nebayobab iri muchimiro chechinwiwa chinozorodza. Sakanidza 1 kana 2 mashupuni mugirazi remvura inotonhorera, muto, kana tii yetii. Inotapira nehuchi kana agave, kana uchida, wobva wanwa. (Uye nekuda kwehuwandu hwayo hwe potassium, baobab powder inogonawo kubatsira kubudisa electrolytes uye mvura yakakwana kana yakasanganiswa muchinwiwa.)

Mune mapani. Gadzira iyo fiber-yakazara brunch inopararira nebatch ye baobab pancake. Ingo tora yako yekuenda-kune pancake recipe uye kutsiva hafu yeupfu nebaobab powder, anodaro Louloudis. Neimwe nzira, shandisa iyo nyowani mapurpiti uye gadzira aya embaobab michero mapancake kubva kune chikafu blog Zimbo Kicheni.

Muzvinhu zvakabikwa. “Unogona zvakare kushandisa baobab [upfu] muzvinhu zvakabikwa zvakaita semuffin nechingwa chebhanana kuti uwedzere kudya kunovaka muviri,” anodaro Louloudis. Wedzera imwe punipuni kune iyo batter kana edza aya vegan baobab muffin ne blog yekudya Plant Based Folk. Iyo poda inogona zvakare kushandiswa kutsiva kirimu yetartar muzvinhu zvakabikwa, anodaro Msora-Kasago.

Sekucheka. Wedzera baobab michero pulp kana hupfu pane oatmeal, waffles, michero, zviyo, ice cream, kana yogati. Acerra iri pamusoro pekusanganisa baobab powder mumidziyo yeyogurt nemabriji matsva uye granola isina guten.

Mune smoothies. Simudza yako fave smoothie recipe neimwe kana maviri mapunipuni ebhaobab poda kana chitsama chemichero pulp (isina mhodzi). Iyo tart flavour inozonaka inoshamisa mune tropical concoctions, senge mango papaya coconut smoothie.

Semukobvu. Unoda kukora muto kana muto usina gluten? Edza hupfu hwebaobab, inokurudzira Acerra. Tanga ne teaspoon imwe uye zvishoma nezvishoma uwedzere zvimwe sezvinodiwa. Iyo inotapira, tangy flavour yaizoshanda zvakanyanya mushe muQBQ muto weiyo yakavezwa BBQ seitan. (ICYDK, seitan ipuroteni-yakazara, nyama-yakasimwa nyama inokodzera vegan, zvinomera, uye wese ari pakati.)

Ongororo ye