'Ya'yan Baobab Suna Gab da Kasancewa ko'ina - kuma don Kyakkyawan Dalili

Wadatacce

• Menene Baobab?
• Baobab Gina Jiki
• Amfanin Lafiya Baobab
• Yana Goyan bayan Lafiyar Narkar da Abinci
• Yana Kara Gamsuwa
• Yana Kashe Cututtuka Na Zamani
• Yana Kula da Ciwon Jini
• Yana goyan bayan Tsarin rigakafi
• Yadda ake Amfani da Cin Baobab
• Bita don

Lokaci na gaba da kuke a kantin kayan miya, kuna iya so ku sa ido kan baobab. Tare da bayanin martaba mai gina jiki mai ban sha'awa da daɗin ɗanɗano mai daɗi, 'ya'yan itacen suna kan hanyarsu ta zama da je zuwa kayan masarufi don juices, kukis, da ƙari. Amma menene baobab, daidai - kuma duk kugi ne halal ne? Ci gaba da karantawa don koyo game da duk fa'idodin baobab, nau'ikan sa daban-daban (watau foda baobab), da yadda ake amfani da shi a gida.

Menene Baobab?

'Yan asalin Afirka, baobab a haƙiƙa bishiya ce da ke samar da manyan 'ya'yan itace masu launin ruwan hoda-rawaya, masu siffar kwai, waɗanda kuma ake kira baobab. Baobab 'ya'yan itace ɓangaren litattafan almara (wanda yake foda da bushe) ana amfani dashi gabaɗaya don yin ruwan 'ya'yan itace, abun ciye-ciye, da porridge, bisa ga Rahoton Kimiyya. Hakanan za'a iya ƙara bushewa a cikin foda, wanda ake kira garin baobab. Kuma yayin da tsaba da ganyayyaki kuma ana iya cin su, ɓawon burodi (duka sabo ne da ƙarfi) shine ainihin tauraro lokacin da ake buɗewa da sara akan ɗayan waɗannan mugayen yaran.

Baobab Gina Jiki

Baobab 'ya'yan itacen ɓaure yana cike da bitamin C da polyphenols, abubuwan haɗin shuka tare da kaddarorin antioxidant, a cewar binciken da aka buga a mujallar Molecules. Har ila yau, tushen tushen ma'adanai ne - irin su magnesium, calcium, da baƙin ƙarfe - tare da fiber, muhimmin sinadirai don motsin hanji lafiya, matakan cholesterol na jini, da sarrafa sukari na jini. A gaskiya ma, gram 100 na foda na baobab (wanda kuma, an yi shi daga ɓangaren 'ya'yan itace na baobab) yana ba da gram 44.5 na fiber, bisa ga Ma'aikatar Aikin Noma ta Amurka. (Mai Alaƙa: Waɗannan fa'idodin Fiber suna sanya shi mafi mahimmancin kayan abinci a cikin abincin ku)

Duba bayanin abinci mai gina jiki na gram 100 na baobab foda, a cewar USDA:

• 250 kcal
• 4 grams na furotin
• 1 gram mai
• 80 grams na carbohydrate
• 44.5 grams na fiber

Amfanin Lafiya Baobab

Idan kun kasance sababbi ga baobab, yana iya zama lokaci don ƙara shi a cikin ayyukan yau da kullun na lafiyar ku. Bari mu nutse cikin fa'idodin kiwon lafiya na ƙwayar 'ya'yan itacen baobab (sabili da haka, foda), a cewar bincike da masu cin abinci masu rijista.

Yana Goyan bayan Lafiyar Narkar da Abinci

ICYMI: 'Ya'yan Baobab cike suke da fiber. Wannan ya haɗa da fiber maras narkewa, wanda baya narkewa cikin ruwa. Fiber maras narkewa yana taimakawa hana maƙarƙashiya ta hanyar haɓaka motsin hanji da haɓaka stool, a cewar Alison Acerra, M.S., R.D.N., masanin abinci mai rijista kuma wanda ya kafa Dabarun Tsarin Nutrition Design. Fiber a cikin baobab kuma yana aiki azaman prebiotic, aka "abinci" don kyawawan ƙwayoyin cuta a cikin hanji, in ji Acerra. Wannan yana haɓaka haɓakar ƙwayoyin cuta na abokantaka, yana taimakawa hana dysbiosis na hanji, microbiome gut wanda bai daidaita ba. Wannan maɓalli ne saboda dysbiosis na gut na iya haifar da alamun damuwa na gastrointestinal, ciki har da zawo, cramps, da ciwon ciki, a cewar Jami'ar Jihar Colorado. Har ila yau shine tushen tushen yanayin GI daban-daban, ciki har da ƙananan hanji na hanji (SIBO), cututtuka na jijiyar ƙwayar cuta (IBD), da ciwon ciwon jiji (IBS), in ji Acerra.

Yana Kara Gamsuwa

Kuna son harbin rataye zuwa shinge? Nazarin 2017 ya gano cewa baobab na iya haɓaka jin daɗi godiya ga babban abun cikin fiber. Ga dalilin da ya sa: fiber yana rage yunwa ta hanyar shan ruwa a cikin hanji na ciki, wanda ke ƙara ƙarar kayan abinci a cikin ku, yayi bayanin mai ba da abinci mai gina jiki Annamaria Louloudis, MS, R.D.N. "Hakanan yana ɗaukar lokaci mai tsawo don wucewa ta hanyar gastrointestinal tract," wanda ke taimaka muku jin daɗi na dogon lokaci. Ba wai kawai wannan zai iya taimakawa wajen sarrafa yunwa a kwanakin aiki ba, amma yana iya taimakawa asarar nauyi da kulawa, ma. (Mai alaƙa: Shin Fiber shine Sirin Sirri don Rage nauyi?)

Yana Kashe Cututtuka Na Zamani

Baobab yana ba da kashi mai karimci na bitamin C, antioxidant mai ƙarfi wanda ke kawar da radicals kyauta (cututtuka masu lahani waɗanda zasu iya haifar da lalacewar tantanin halitta da nama), bisa ga binciken da aka buga a cikin mujallar. Abubuwan gina jiki. Wannan yana taimakawa magance matsalolin oxyidative, wanda wuce gona da iri na iya haifar da ci gaban cututtuka na yau da kullun kamar ciwon daji, cututtukan zuciya, cutar Alzheimer, da amosanin gabbai.

Kuma ku sami wannan: gram 100 na baobab foda yana alfahari da kusan miligram 173 na bitamin C. Wannan shine kusan sau biyu shawarar da aka ba da shawarar abinci na bitamin C na miligram 75 ga mata marasa ciki, mata masu shayarwa. (FWIW, girman hidimar yawancin foda na baobab yana da kusan cokali 1 ko 7 grams; don haka idan kuna yin lissafi, cokali 1 na foda baobab yana da kimanin milligrams 12 na bitamin C, wanda shine kusan kashi ɗaya cikin shida na RDA na bitamin C. .)

Yana Kula da Ciwon Jini

Godiya ga duk wannan fiber, baobab kuma yana iya ba da gudummawa wajen sarrafa sukarin jini. Tunda fiber yana motsawa a hankali ta hanji, yana rage jinkirin shan carbohydrates daga sauran abincin ku, in ji Louloudis. (A zahiri, bincike a cikin Binciken Abincin Abinci An gano cewa tsantsar 'ya'yan itacen baobab na iya yin hakan kawai.) Wannan na iya taimakawa wajen daidaita sukarin jinin ku kuma ya hana waɗancan firgita kuzarin kuzari bayan cin abinci, in ji Louloudis. A cikin dogon lokaci, abubuwan da ke sarrafa fiber na iya taimaka muku guje wa rikice-rikice na hauhawar sukari na jini akai-akai, gami da "al'amurran da suka shafi metabolism kamar ciwon sukari, cututtukan zuciya, hanta mai kitse, da hawan jini," in ji Acerra. (Mai Dangantaka: Abunda Babu Wanda Yake Ba Ku Labarin Ciwon sukari Mai Jini)

Yana goyan bayan Tsarin rigakafi

A matsayin 'ya'yan itace mai yawan bitamin C, baobab na iya taimakawa wajen kiyaye tsarin rigakafi. Kuma yayin da masana ba su yi nazari na musamman kan alakar baobab da rigakafi ba, akwai kwararan hujjoji da ke tabbatar da rawar da bitamin C ke da shi wajen aikin rigakafi. Abin gina jiki yana haɓaka haɓakar (watau ninkawa) na ƙwayoyin lymphocytes ko farin jini waɗanda ke yin rigakafi da lalata sel masu cutarwa, bisa ga binciken da aka buga a mujallar Abubuwan gina jiki. Vitamin C kuma yana taimakawa hada collagen, wanda shine mabuɗin don warkar da rauni mai kyau. Bugu da ƙari, kamar yadda aka ambata a baya, yana da kaddarorin antioxidant; wannan yana kare lafiyayyen kwayoyin halitta daga lalacewa saboda damuwa na oxidative wanda zai iya haifar da yanayi na yau da kullum.

Yadda ake Amfani da Cin Baobab

A cikin Amurka, har yanzu baobab ɗan sabon yaro ne a kan toshe, don haka wataƙila ba za ku sami sabbin 'ya'yan itacen baobab a kan babban kantin sayar da ku na gaba ba. Madadin haka, kuna iya samunsa a cikin foda mai shirye don ci, in ji Cordialis Msora-Kasago, MA, R.D.N., masanin abinci mai rijista kuma wanda ya kafa The African Pot Nutrition.

Kuna iya samun foda baobab a cikin baho ko jaka - watau KAIBAE Organic Baobab Fruit Powder (Amma Yana, $ 25, amazon.com) - kamar a shagunan abinci na halitta, manyan kantunan Afirka ko na duniya, ko kan layi ko azaman kayan abinci a cikin kayan kunshin - watau VIVOO Energy Fruit Bite tare da Baobab (Sayi Shi, $ 34 don cizo 24, amazon.com) — kamar su juices, sanduna, da kayan ciye-ciye. Lokaci -lokaci, kuna iya samun samfur ɗin kunshe tare da ainihin ɓoyayyen 'ya'yan itacen baobab, irin su Powbab Baobab Superfruit Chews (Sayi Shi, $ 16 don tauna 30, amazon.com). Ko ta yaya, godiya ga bayanin abubuwan gina jiki mai ban sha'awa da abun ciki na fiber, baobab ya zama ruwan dare gama gari a cikin kayan da aka haɗa, in ji Louloudis - don haka akwai kyakkyawan damar za ku fara ganinsa a cikin hanyar kayan abinci.

A wannan bayanin, lokacin siyan foda baobab ko kayan kunshe, akwai wasu abubuwa da za a tuna. Lokacin da ya zo ga foda ko gari, samfurin ya kamata ya lissafta kashi ɗaya kawai: foda 'ya'yan itace baobab, a cewar Louloudis. A guji duk wani samfur da aka ƙara da sukari da barasa masu sukari, wanda zai iya haifar da ciwon ciki, in ji Acerra. (Tip: Sugar alcohols sukan ƙare a "-ol," kamar mannitol, erythritol, da xylitol.)

Idan kun yi sa'ar samun hannayenku akan 'ya'yan itacen baobab duka, za ku yi farin cikin sanin cewa tana da rayuwar rayuwa mai ban sha'awa kusan shekaru biyu, a cewar Msora-Kasago. Amma kai sama - kuna buƙatar saka man shafawa na gwiwar hannu don ci. Msora-Kasago ya ce "Baobab yana zuwa a cikin wani harsashi mai wuya wanda ke kare ainihin 'ya'yan itacen da ake ci." Kuma sau da yawa, ba za a iya buɗe wannan harsashi da wuka ba, don haka ya zama ruwan dare mutane su jefa ’ya’yan itacen a wani wuri mai wuya ko kuma su yi amfani da guduma su fashe shi a buɗe, in ji ta. A ciki, za ku sami gungu na 'ya'yan itacen' ya'yan itacen foda da aka rutsa da su a cikin inedible, stringy, web-like web. Kowane gungu ya ƙunshi iri. Za ku iya zaɓar ɗaya, ku tsotse a ɗanɗano, sannan ku jefar da iri, in ji Msora-Kasago. (Idan kana neman sabon 'ya'yan itace da ke da ɗan sauƙi don fara gwaji tare da - karanta: babu guduma da ake bukata - sannan duba gwanda ko mango.)

Amma ga dandano? Dadin sabon baobab da foda baobab yana da daɗi, ɗanɗano, kuma yana ɗanɗano kamar innabi wanda aka haɗe da vanilla, a cewar Jami'ar Jihar Michigan. (BRB, drooling.) Ba lallai ba ne a faɗi, idan kuna neman ƙara ɗanɗanon citrus-y ko ƙarin abubuwan gina jiki ga abubuwan da kuka yi na gida, baobab na iya zama gal ɗin ku. Anan ga yadda ake amfani da ɓoyayyen 'ya'yan itacen baobab da foda a gida:

A matsayin abin sha. Hanya mafi sauƙi don jin daɗin foda baobab shine a cikin nau'in abin sha mai daɗi. Mix 1 ko 2 tablespoons a cikin gilashin ruwan sanyi, ruwan 'ya'yan itace, ko shayi mai kankara. Zaki da zuma ko agave, idan kina so, sai ki sha. (Kuma godiya ga ƙimar potassium mai ban sha'awa, baobab foda na iya taimakawa isar da kayan lantarki da isasshen ruwa lokacin da aka gauraya cikin abin sha.)

A cikin pancakes. Yi brunch mai cike da fiber ya shimfiɗa tare da gunkin pancakes na baobab. Kawai ɗauki girke-girke na pancake da maye gurbin rabin gari tare da foda baobab, in ji Louloudis. A madadin haka, yi amfani da sabon ɓoyayyen ɓawon burodi da yin waɗannan pancakes na 'ya'yan itace baobab daga blog ɗin abinci Zimbo Kitchen.

A cikin kayan gasa. "Haka kuma za ku iya amfani da baobab [foda] a cikin kayan da aka gasa kamar su muffins da burodin ayaba don haɓaka gina jiki," in ji Louloudis. Ƙara cokali ɗaya zuwa batter ko gwada waɗannan vegan baobab muffins ta hanyar abinci Jama'ar Da Aka Shuka. Hakanan ana iya amfani da foda a madadin cream na tartar a cikin kayan gasa, in ji Msora-Kasago.

A matsayin topping. Ƙara ɓangaren 'ya'yan itacen baobab ko foda akan oatmeal, waffles, 'ya'yan itace, hatsi, ice cream, ko yogurt. Acerra duk game da hadawa baobab foda ne a cikin kwanon yogurt tare da sabbin berries da granola marasa alkama.

A cikin smoothies. Haɓaka fave smoothie girke -girke tare da cokali ɗaya ko biyu na baobab foda ko ɗimbin ƙwayar 'ya'yan itace (ba tare da tsaba ba). Dandan tart zai ɗanɗana abin ban mamaki a cikin ɗumbin wurare masu zafi, irin su mango gwanda kwakwa mai santsi.

A matsayin mai kauri. Kuna buƙatar ƙara miya ko miya ba tare da alkama ba? Gwada garin baobab, in ji Acerra. Fara da teaspoon ɗaya kuma a hankali ƙara ƙarin kamar yadda ake buƙata. Zaƙi, ɗanɗanon ɗanɗano mai daɗi zai yi aiki musamman da kyau a cikin miya na BBQ don shredded BBQ seitan. (ICYDK, seitan abinci ne mai cike da furotin, nama na shuka wanda ya dace da vegan, masu cin ganyayyaki, da kowa a tsakanin.)

Bita don