Ndeapi Tiger Nuts uye Nei Iwo Achingoerekana Ako Kwese?

Zvemukati

• Chii chinonzi Tiger Nuts, zvakadaro?
• Saka, Nei Tiger Nuts Dzakakurumbira Mazuva Ano?
• Maitiro Ekusarudza uye Kudya Tiger Nuts
• Ongororo ye

Pekutanga kuona, nzungu dzetiger dzinogona kuita senge bhinzi dzakakwinya. Asi usarega izvo zvekutanga zvichikunyengera, nekuti ivo havasi bhinzi kana nzungu. Iwo ari, zvakadaro, ane yakakwira-fiber vegan snack iriko parizvino iri kufamba mune yehutano chikafu chiitiko. Kuda kuziva? Mberi, dzidza nezve tiger nzungu, uye chii chekuziva kana iwe uchifarira kuzviedza.

Chii chinonzi Tiger Nuts, zvakadaro?

Pasinei nezita ravo, tiger nzungu haisi nzungu. Asi, iwo madiki midzi miriwo kana machubhu (akafanana nembatatisi uye yamu) ayo anokura munzvimbo dzinopisa uye dzeMediterranean dzepasirese, sekureva kwechinyorwa che2020 chekutsvagisa chakaburitswa mu Iyo Scientific World Journal. Izvo zvakati, iyo marble-saizi veggies - iyo, BTW, inozivikanwawo nemamwe mazita akasiyana-siyana, anosanganisira chufa (muchiSpanish), yero nutsedge, uye maarmond epasi - anorimwa kutenderera pasirese.

Ah, uye heino kicker: Kunyangwe ingwe nzungu dzisiri nzungu, ivo ita Anozvirumbidza inotapira, nutty flavour inoyeuchidza maarumondi kana pecans, anogovera Jenna Appel, MS, RD, LDN, akanyoreswa dietitian uye muvambi weAppel Nutrition Inc. Iyo tubers inotakura zvakare punch yezvakanaka, ichipa yakawanda potasium, calcium, iron, vhitamini E, uye magnesium, maererano ne2015 chinyorwa chakabudiswa mu Zvinyorwa zveAnnicalical Methods muChemistry. Tsvagiridzo inoratidza kuti tiger nuts zvakare yakapfuma muunsaturated (aka "akanaka") mafuta, ayo akawanikwa anodzikisa cholesterol muropa uye kuderedza njodzi yechirwere chemoyo.

Uye kana zvasvika pakuchengeta, kukanganisa, zvinhu zvinomhanya mushe, tiger nzungu dzakakufukidza. Haisi chete izere nefiber (iyo inogona kubatsira kudzora mazinga eshuga yeropa, kuderera kwecholesterol mazinga, uye kutsigira ura hutano), asi inewo inodzivirira starch, rudzi rwecarb isingagoni kuputswa nema enzymes ako ekudya. Pane kudaro, inobata zvakanyanya sefiber uye, maererano neakanyoreswa dietitian Maya Feller, M.S., RD, CDN., inodyisa mabhakitiriya anobatsira ari mumatumbo ako, nokudaro achibatsira kudya kufamba kuburikidza nehurongwa hwako. Iri prebiotic simba rinogona zvakare kusimudzira huwandu hunofara uye hune hutano ura, iyo, zvakare, inogona kubatsira kuchengetedza huwandu hwemabasa emuviri, kusanganisira hutachiona, cholesterol cholesterol, uye kugadzirwa kwemasero maseru, anotsanangura Feller. (Ona zvimwe: Maitiro eKuvandudza Utano Hwako hweGut - uye Nei Zvichikosha, Maererano neGastroenterologist)

Zvino, ndinoziva zvaunofunga: Izvo zvakanaka uye zvese asi yakawanda sei fiber, protein, [isa zvinovaka muviri pano] panogona kunge paine chaizvo muhomwe diki yakadaro? Sezviri pachena, zvishoma. Mberi, 1-ounce rinoshanda reOrganic Gemini yakasvibirira, yakachekwa tiger nzungu (Tenga Iiri, $ 9, amazon.com):

• 150 macalorie
• 2 gramu mapuroteni
• 7 gramu mafuta
• 19 magiramu carbohydrate
• 10 gramu fiber
• 6 gramu shuga

Saka, Nei Tiger Nuts Dzakakurumbira Mazuva Ano?

Nepo nzungu dzetiger dzinogona kunge dzichangobva kupinda pa radar yako, midzi yemidzi haisi nyowani - kure nazvo, chaizvo. Kutaura idi, nzungu dzetiger sezviri pachena dzakanga dziri chinhu chaidiwa zvikuru zvokuti dzakavigwa ndokuwanwa muvaEgipita vakavigwa kubva mumireniyamu yechina B.C. kusvika muzana remakore rechishanu A.D., maererano netsvakurudzo yakabudiswa muna Economic Biology. Dudziro: Aya machubhu anga ari anofarirwa nefani kanguva.

Ivo vanoonekwawo seakakosha zvigadzirwa mumakicheni akasiyana siyana, anosanganisira chikafu cheMexico neWest Africa, anodaro Feller. MuSpain, nzungu dzetiger dzave dzichishandiswa kwemazana emakore (kubvira muzana remakore rechi13, maererano ne NPR) kugadzira chinwiwa chinotonhora, chine cream chinozivikanwa sehorchata de chufa (aka tiger nut mukaka) chinowanzofarirwa muzhizha.

Munguva pfupi yapfuura, "nzungu dzetiger dzakanyanya kutariswa nekuda kwechimiro chadzo chekudya," anodaro Feller.Yadzo yepamusoro faibha zvemukati zvinonyanya kukwezva, sezvo zvichinyanya kubatsira kugera hutano - nzvimbo yehutano iyo vanhu vanga vachiisa zvakanyanya kutarisa, anodaro Appel. ICYMI pamusoro, nzungu dzetiger dzine faibha isingagone kugayiwa nemuviri. Saka, "inofamba ichienda kune [ku]pasi kwechikamu chekudya, kwainozove chikafu chekubatsira mabhakitiriya ane hutano kukura," anodaro Appel. Uyezve, "vatengi vari kutsvaga zvimwe zvechisikigo, zvekudya zvese zvekudya zvekudya, pane [zvakagadziriswa] zvekudya," anowedzera Appel. Uye fungidzira chii? Tiger nzungu dzinokodzera bhiri - uyezve, ivowo vegan vegan uye gluten-yemahara zvakare, anodaro.

Uye usakanganwa nezvenyaya yekuti nzungu dzetiger dzinogona kushandurwa nyore kuita chinwiwa chine furo, chine mukaka, chaunogona kunyura mumakatoni madiki online (Tenga Izvo, $14, amazon.com) kana kuzvirova iwe pachako nekunyudza ingwe nzungu. Maawa makumi maviri nemana, uchiasanganisa nemvura nezvinotapira uye zvinonhuwira (semuenzaniso sinamoni), wozomenya musanganiswa kuburikidza nesefa, zvinoenderana neSpanish chikafu blog, Spain paForogo. Zvakaguma nei? Chinwiwa chisina mukaka chakabvumirwa tuber kujoina huwandu hwenzvimbo dzemukaka-dzakasarudzika dzemukaka, idzo dzave kutofamba munzvimbo yekudya, anodaro Appel. Uyezve, sezvo iwo asiri chaiwo nzungu, tiger neti mukaka kana horchata de chufa yakakosha kune avo varimumiti-vakavakirwa vanhu vane hutachiona hwehuturu, anodaro Feller. (Ita ruzha rwako? Ipapo iwe ungadawo kuedza mukaka weoat kana mukaka webhanana.)

Maitiro Ekusarudza uye Kudya Tiger Nuts

Tiger nzungu dzinowanzo kutengeswa mumapakeji akaomeswa fomu, iyo iwe yaunogona kutenga kubva kuzvitoro, zvitoro zvehunyanzvi zvekudya, kana vatengesi vepamhepo. Anthony's Organic Peeled Tiger Nuts (Tenga Izvo, $11, amazon.com), anodaro Appel. "Kana uchitenga nzungu dzakarongedzwa, tsvaga zvigadzirwa zvinongova nenzungu dzengwe kana nzizi dzengwe dzisina zvimwe zvigadzirwa," senge shuga, munyu, nemafuta, zvinoratidza Feller. Shanduro dzakaomeswa dzakaomarara kwazvo kunze kwehombodo, saka iwe uchazoda kunyudza 'em mumvura inopisa kweawa (ish) kudzamara vangotsenga uye vane nyama vasati vadya. Kubva ipapo, unogona kunakidzwa nechikafu chekudya senge iwe waizoita nzungu chaidzo: voga, munzira yekusanganisa, kana pamusoro peoatmeal, anodaro Appel.

Kana dziri nzungu dzetiger? Unogona kuzviwana muzvitoro zvezveutano zvemuno kana misika yevarimi, anodaro Appel. Mune ino kesi, sarudza idzo dzakatsvukuruka uye dzisina nzvimbo dzine rima, sezvo izvi zvinogona kureva kuti vaenda zvakaipa, anotsanangura. Kubva ipapo, enda kumberi uye unakirwe sezvaungaita nezvakarongedzwa vhezheni.

Tiger nzungu "inogona kuwanikwawo seupfu, kupararira, uye maoiri," anodaro Feller, uyo anowedzera kuti hupfu hwetige (Tenga Iwo, $ 14, amazon.com) inogona kunge iri huru yekubheka isina guten-ingo ita chokwadi icho " yakagadzirwa munzvimbo isingashandise gorosi uye iine chitupa chisina guten, "anodaro. Asi iyo yepamusoro fiber ye tiger nut furawa inogona kuita kuti zvive zvakaoma kuisa pasi kune ese-chinangwa furawa pa1: 1 ratio, anodaro Appel. Nekudaro, zvingangodaro zviri nani kutevera nzira yekubheka yakagadzirirwa chigadzirwa seaya tiger nut furawa chokoreti chip makuki ne Iyo Toasted Pine Nut kuve nechokwadi kuti zvimwe zvikamu zvinoshandiswa muchiyero chakakodzera. (Yakabatana: 8 Mhando Nyowani dzeFurawa - uye Maitiro Ekubika Navo)

Chimwe chinyorwa chekupedzisira: Kana tiger nuts dzikaisa nzvimbo mune yako yevhiki menyu, iwe uchada kudzivirira kudya zvakanyanya kamwechete. Tiger nzungu dzakapfuma nefibre, izvo zvinogona kukonzeresa kusagadzikana kweGI (funga: gasi, kuzvimba, manyoka) mune vamwe vanhu kana ikadyiwa yakawanda, anodaro Feller. Kuti udzivise nyaya idzi, inwa mvura yakawanda uye wedzera kudya kwako zvishoma nezvishoma, inokurudzira Appel. Nenzira iyi, iwe unogona kuve neyako tiger nzungu uye kuidya zvakare.

Ongororo ye