Menene Kwayoyin Tiger kuma Me yasa Suke Kwatsam a Ko'ina?

Wadatacce

• Menene Tiger Kwayoyin, Duk da haka?
• Don haka, Me yasa Kwayoyin Tiger suka shahara a waɗannan kwanaki?
• Yadda ake Zaba da Cin Kwayoyin Tiger
• Bita don

A kallo na farko, ƙwayayen damisa na iya yin kama da waken garbanzo launin ruwan kasa mai wrinkly. Amma kar ka bari tunanin farko ya ruɗe ka, domin su ba wake ba ne kuma ba goro. Amma, duk da haka, babban abin cin ganyayyaki ne mai cin ganyayyaki wanda a halin yanzu yana canzawa a fagen abinci na kiwon lafiya. M? Gaba, koyi game da ƙwayayen tiger, da abin da za ku sani idan kuna sha'awar gwada su.

Menene Tiger Kwayoyin, Duk da haka?

Duk da sunan su, goro ba ainihin goro bane. Maimakon haka, sun kasance ƙananan kayan lambu ko tubers (kamar dankali da doya) waɗanda ke bunƙasa a yankuna masu zafi da na Bahar Rum na duniya, a cewar wani labarin bincike na 2020 da aka buga a Jaridar Duniya ta Kimiyya. Wannan ya ce, kayan lambu masu girman marmara - waɗanda, BTW, ana kuma san su da wasu sunaye daban-daban, ciki har da chufa (a cikin Mutanen Espanya), gyada mai launin rawaya, da almonds na ƙasa - ana girma a duniya.

Oh, kuma ga mai harbi: Ko da yake goro ba goro bane, su yi fahariya da ɗanɗano mai daɗi, mai daɗi wanda ke tunawa da almonds ko pecans, hannun jari Jenna Appel, MS, RD, LDN, masanin abinci mai rijista kuma wanda ya kafa Appel Nutrition Inc. Hakanan tubers suna ɗaukar naushi mai gina jiki, suna ba da isasshen adadin potassium, calcium, iron, bitamin E, da magnesium, bisa ga labarin 2015 da aka buga a cikin Jaridar Hanyoyin Nazari a Kimiyyar Kimiyya. Bincike ya nuna cewa kwakwarar tiger ma na da wadataccen kitse (wanda aka sani da "mai kyau"), wanda aka gano yana rage cholesterol na jini kuma yana rage haɗarin cututtukan zuciya.

Kuma idan ana maganar kiyayewa, kuskure, abubuwa suna gudana yadda ya kamata, ƙwayayen tiger sun rufe ku. Ba wai kawai suna cike da fiber ba (wanda zai iya taimakawa wajen sarrafa matakan sukari na jini, ƙananan matakan cholesterol, da kuma tallafawa lafiyar hanji), amma kuma sun ƙunshi sitaci mai juriya, nau'in carb wanda ba zai iya rushewa ta hanyar enzymes na narkewa ba. Madadin haka, yana yin ɗabi'a da yawa kamar fiber kuma, a cewar masanin abinci mai rijista Maya Feller, MS, RD, CDN, yana ciyar da ƙwayoyin cuta masu amfani a cikin hanjin ku, don haka yana taimakawa abinci ya ratsa tsarin ku. Wannan ikon prebiotic kuma yana iya haɓaka gamsuwa mai gamsarwa da lafiya, wanda, bi da bi, zai iya taimakawa ci gaba da ayyuka da yawa na jiki, gami da rigakafi, tsarin cholesterol, da samar da ƙwayoyin jijiya, in ji Feller. (Dubi ƙarin: Yadda Za a Inganta lafiyar Gut ɗinku - kuma Me yasa yake da mahimmanci, A cewar masanin Gastroenterologist)

Yanzu, na san abin da kuke tunani: Wannan abu ne mai girma kuma duka amma nawa fiber, furotin, [saka kayan abinci a nan] da gaske za a iya samun irin wannan ƙaramin kunshin? A fili, dan kadan. Gaba, hidimar oza 1 na danyen Organic Gemini, yankakken damisa goro (Saya It, $9, amazon.com):

• Kalori 150
• 2 grams na furotin
• 7 grams mai
• 19 grams na carbohydrate
• 10 grams na fiber
• 6 grams na sukari

Don haka, Me yasa Kwayoyin Tiger suka shahara a waɗannan kwanaki?

Duk da cewa damisa na iya zuwa kwanan nan ya hau kan radar ku, tushen kayan lambu ba sabon sabo bane - nesa da shi, a zahiri. A haƙiƙa, ƙwayayen damisa a fili sun kasance abin ƙauna da aka kayyade kuma an gano su tare da Masarawa da aka binne tun daga karni na huɗu K.Z. zuwa karni na biyar AD, bisa ga binciken da aka buga a Ilimin Halittar Tattalin Arziki. Fassara: Waɗannan tubers sun kasance masu son fan dan lokaci.

Ana kuma la'akari da su manyan sinadirai a cikin abinci daban-daban, ciki har da abinci na Mexiko da Yammacin Afirka, in ji Feller. A Spain, an yi amfani da kwayoyi na tiger tsawon shekaru ɗaruruwa (tun daga karni na 13, bisa ga NPR) don yin abin sha mai sanyi, wanda aka fi sani da horchata de chufa (aka tiger nut milk) wanda galibi ana jin daɗin sa a lokacin bazara.

Kwanan nan, "kwayoyin damisa sun sami kulawa saboda kyakkyawan bayanin su na gina jiki," in ji Feller.Abubuwan da ke cikin fiber mai yawa yana da kyau musamman, saboda yana da fa'ida musamman ga lafiyar hanji - wani yanki na lafiya da mutane suka fi mai da hankali akai, in ji Appel. ICYMI a sama, kwayayen damisa sun ƙunshi fiber da jiki ba zai iya narkewa ba. Don haka, yana "tafiya zuwa ƙananan ƙwayar cuta, inda da gaske ya zama tushen abinci don taimakawa ƙwayoyin cuta masu lafiya suyi girma," in ji Appel. Bugu da ƙari, "masu amfani suna neman ƙarin dabi'a, zaɓuɓɓukan abinci gabaɗaya don abubuwan ciye -ciye, maimakon [sarrafawa] abinci," in ji Appel. Kuma meye haka? Kwayoyin Tiger sun dace da lissafin - ƙari, su ma a zahiri ba su da cin ganyayyaki da kuma marasa alkama, in ji ta.

Kuma kar a manta game da gaskiyar cewa damisa za a iya canza ta cikin sauƙi, mai ɗanɗano, madarar abin sha, wanda za ku iya tsinke a cikin ƙananan katunan kan layi (Sayi Shi, $ 14, amazon.com) ko yi masa bulala da kanku ta hanyar jiƙa goro. Awanni 24, hada su da ruwa da kayan zaki da kayan ƙanshi (misali kirfa), sannan a tace cakuda ta sieve, a cewar shafin yanar gizon abinci na Mutanen Espanya, Spain a kan cokali mai yatsa. Sakamakon haka? Abin sha mai kiwo wanda ya ba da damar tuber ta shiga cikin sahun madarar madarar da ake shukawa, wacce tuni ta fara canzawa a sararin abinci, in ji Appel. Menene ƙari, tun da ba ainihin goro ba ne, madarar tiger nut milk ko horchata de chufa yana da kyau ga mutanen da ke da cututtukan goro, in ji Feller. (Sai ka ji? Sa'an nan kuma za ku iya gwada madarar oat ko madarar ayaba.)

Yadda ake Zaba da Cin Kwayoyin Tiger

Kwayar Tiger galibi ana siyar da ita a cikin busasshen tsari, wanda zaku iya saya daga manyan kantuna, shagunan abinci na kiwon lafiya na musamman, ko masu siyar da kan layi, misali. Anthony's Organic Peeled Tiger Nuts (Sayi shi, $ 11, amazon.com), in ji Appel. "Lokacin siyan kayan goro na damisa, nemi samfuran da ke ɗauke da ƙwaƙƙwaran damisa ko goro tare da ƙaramin sauran sinadarai," kamar sukari, gishiri, da kitse, suna ba da shawarar Feller. Busassun nau'ikan suna da wuya sosai daga cikin jakar, don haka za ku so a jiƙa su a cikin ruwan zafi na awa ɗaya (ish) har sai sun yi laushi da nama kafin cin abinci. Daga can, zaku iya jin daɗin abincin kamar yadda za ku yi na goro na gaske: a kan su, a cikin haɗaɗɗen hanya, ko a saman oatmeal, in ji Appel.

Amma ga sabo damisa goro? Kuna iya samun su a shagunan abinci na gida ko kasuwannin manoma, in ji Appel. A wannan yanayin, zaɓi waɗanda ke launin ruwan kasa kuma ba su da tabo masu duhu, saboda wannan na iya nufin sun ɓace, in ji ta. Daga nan, ci gaba da morewa kamar yadda za ku yi tare da kunshe-kunshe.

Tiger kwayoyi "kuma ana iya samun su azaman gari, yadawa, da mai," in ji Feller, wanda ya kara da cewa tiger goro gari (Saya It, $14, amazon.com) na iya zama babban madadin yin burodi marar yisti - kawai tabbatar da shi " an yi shi ne a cikin kayan aikin da ba ya sarrafa alkama kuma yana ɗauke da tambarin da ba a san shi ba, ”in ji ta. Amma babban abun cikin fiber na goro na goro yana iya zama da wahala a ƙaddamar da shi don gari mai ma'ana a cikin rabo 1: 1, in ji Appel. Don haka, yana da kyau a bi tsarin girke-girke da aka ƙera don sinadarai kamar waɗannan kukis ɗin damisar nut fulawa ta The Toasted Pine Nut don tabbatar da amfani da sauran abubuwan da aka gyara daidai gwargwado. (Mai dangantaka: Sabbin nau'ikan Fulawa 8 - da Yadda ake Gasa da Su)

Noteaya daga cikin bayanin kula na ƙarshe: Idan damisar goro ta sami wuri a cikin menu na mako -mako, za ku so ku guji cin abinci da yawa lokaci guda. Kwayoyin Tiger suna da wadata a cikin fiber, wanda zai iya haifar da rashin jin daɗi na GI (tunanin: gas, kumburi, gudawa) a wasu mutane idan an ci su da yawa, in ji Feller. Don guje wa waɗannan batutuwa, sha ruwa mai yawa kuma ƙara yawan abincin ku a hankali, in ji Appel. Ta wannan hanyar, zaku iya samun goro na damisa kuma ku ci su ma.

Bita don