Isithelo se-Baobab Sesizoba Khona Yonke Indawo - futhi Ngesizathu Esikahle

-Delile

• Iyini i-Baobab?
• Umsoco we-Baobab
• Izinzuzo Zezempilo ze-Baobab
• Isekela Impilo Yokugaya Ukudla
• Yandisa Ukusutha
• Ivikela Izifo Ezingamahlalakhona
• Ilawula Ushukela Wegazi
• Isekela Amasosha omzimba
• Isetshenziswa Kanjani Futhi Idle I-Baobab
• Buyekeza kwe-

Ngokuzayo uma usesitolo segrosa, ungase ufune ukugcina iso nge-baobab. Ngephrofayili yayo ehlaba umxhwele yomsoco kanye nokunambitheka okujabulisayo, isithelo sisendleleni yokuba sibe i isithako sokuya kumajusi, amakhukhi, nokuningi. Kodwa iyini i-baobab, ncamashi - futhi ingabe yonke imfundiso ye-buzz is Legit? Qhubeka ufunde ukuze ufunde ngazo zonke izinzuzo ze-baobab, izinhlobo zayo eziningi ezahlukene (okungukuthi impushana ye-baobab), kanye nendlela yokuyisebenzisa ekhaya.

Iyini i-Baobab?

Umdabu wase-Afrika, i-baobab empeleni isihlahla esikhiqiza izithelo ezinkulu, ezinsundu ngokuphuzi, ezimise okweqanda, nazo ezibizwa nge-baobab. I-baobab fruit pulp (eyimpuphu futhi eyomile) ijwayele ukusetshenziselwa ukwenza ijusi, ukudla okulula kanye nophuthu, ngokusho kombiko. Imibiko Yesayensi. Kungabuye futhi kuphelelwe ngamanzi emzimbeni kube yimpuphu, ebizwa ngokuthi ufulawa webaobab. Futhi nakuba imbewu namaqabunga nakho kudliwa, i-pulp (kokubili okusha futhi okunamandla) iyinkanyezi yangempela lapho ivuleka futhi iququda komunye walaba bafana ababi.

Umsoco we-Baobab

I-Baobab pulp yezithelo igcwele uvithamini C nama-polyphenols, izitshalo ezihlanganiswa nezakhi zokulwa ne-antioxidant, ngokusho kocwaningo olushicilelwe ephephabhukwini Ama-molecule. Futhi kungumthombo we-stellar wamaminerali - njenge-magnesium, i-calcium, ne-iron - kanye ne-fiber, isakhi esibalulekile sokunyakaza kwamathumbu enempilo, amazinga we-cholesterol egazini, nokulawulwa kukashukela egazini. Eqinisweni, amagremu angu-100 we-baobab powder (okuyinto, futhi, eyenziwe nge-baobab fruit pulp) inikeza amagremu angu-44.5 we-fiber, ngokusho koMnyango Wezolimo wase-United States. (Okuhlobene: Lezi Zinzuzo ze-Fibre Zenza Umsoco Obaluleke Kakhulu Ekudleni Kwakho)

Bheka iphrofayili yokudla okunomsoco we-100 amagremu we-baobab powder, ngokusho kwe-USDA:

• 250 kcal
• 4 amagremu amaprotheni
• 1 igremu amafutha
• 80 amagremu carbohydrate
• 44.5 amagremu fibre

Izinzuzo Zezempilo ze-Baobab

Uma umusha ku-baobab, kungahle kube yisikhathi sokuyengeza esimeni sakho senhlalakahle. Ake singene ezinzuzweni zezempilo ze-baobab izithelo pulp (ngakho-ke, i-powder), ngokusho kocwaningo kanye nezazi zokudla ezibhalisiwe.

Isekela Impilo Yokugaya Ukudla

I-ICYMI: Izithelo ze-Baobab zigcwele i-fiber. Lokhu kuhlanganisa i-fiber engancibiliki, engancibiliki emanzini. I-Insoluble fiber isiza ukuvimbela ukuqunjelwa ngokwandisa ukuhamba kwamathumbu nokunqwabelanisa indle, ngokusho kuka-Alison Acerra, M.S., R.D.N., isazi sokudla esibhalisiwe nomsunguli we-Strategic Nutrition Design. I-fiber eku-baobab futhi isebenza njenge-prebiotic, aka "ukudla" kwamagciwane amahle esiswini, kuphawula i-Acerra. Lokhu kukhuthaza ukukhula kwamagciwane anobungane, okusiza ukuvimbela i-dysbiosis yamathumbu, i-gut microbiome engalingani. Lokhu kuyisihluthulelo ngoba i-dysbiosis yamathumbu ingabangela izimpawu zokucindezeleka kwamathumbu, kuhlanganise nesifo sohudo, ama-cramps, nobuhlungu besisu, ngokusho kwe-Colorado State University. Futhi kuyimbangela yezimo ezihlukahlukene ze-GI, okuhlanganisa ukukhuphuka kwamathumbu amancane (SIBO), isifo samathumbu esivuthayo (IBD), kanye nesifo samathumbu esivuthayo (IBS), kusho i-Acerra.

Yandisa Ukusutha

Ufuna ukukhahlela i-hanger kunqenqema? Ucwaningo lwango-2017 luthole ukuthi i-baobab ingakhuphula ukusutha ngenxa yokuqukethwe kwayo kwe-fiber ephezulu. Nasi isizathu: i-fiber inciphisa indlala ngokumunca amanzi emgudwini wamathumbu, okwandisa umthamo wokudla esiswini sakho, kuchaza isazi sezokudla esibhalisiwe u-Annamaria Louloudis, M.S., R.D.N. "Kuthatha isikhathi eside ukudlula emgudwini wamathumbu," okusiza uzizwe ugcwele isikhathi eside. Lokhu akugcini nje ngokusiza ekulawuleni indlala ezinsukwini ezimatasa, kepha kungasiza nasekunciphiseni isisindo nokuphatha okunempilo. (Okuhlobene: Ingabe i-Fibre Iyisithako Semfihlo Sokulahlekelwa Isisindo?)

Ivikela Izifo Ezingamahlalakhona

I-Baobab inikeza umthamo omkhulu kavithamini C, i-antioxidant enamandla eyenza ama-radicals mahhala (ama-molecule ayingozi angaholela ekulimaleni kwamaseli nezicubu), ngokusho kokutholwe okushicilelwe kujenali. Izakhamzimba. Lokhu kusiza ukulwa nokucindezeleka okwenziwe nge-oxidative, okungadlulela ngokweqile okungaholela ekwakhekeni kwezifo ezingamahlalakhona ezinjengomdlavuza, isifo senhliziyo, isifo i-Alzheimer's, nesifo samathambo.

Futhi thola lokhu: amagremu angu-100 empushana ye-baobab ayaziqhayisa cishe amamiligremu angu-173 kavithamini C. Lokho cishe kuphindwe kabili isibonelelo sokudla esinconywayo sikavithamini C wamamiligremu angu-75 kwabesifazane abangakhulelwe, abangancelisi. (I-FWIW, usayizi wokuphaka we-baobab powders omningi icishe isipuni esingu-1 noma ama-gramu ayi-7; ngakho-ke uma wenza izibalo, isipuni esingu-1 se-baobab powder sinama-milligram ayi-12 kavithamini C, okucishe kube yingxenye eyodwa kwesithupha ye-RDA kavithamini C .)

Ilawula Ushukela Wegazi

Ngenxa yayo yonke le fiber, i-baobab nayo ingasiza ekuphatheni ushukela wegazi. Njengoba i-fiber ihamba kancane emgudwini wamathumbu, iphinde ibambezele ukumuncwa kwama-carbohydrate ekudleni kwakho konke, kusho u-Louloudis. (Eqinisweni, isifundo ku- Ucwaningo Lokudla Okunomsoco ngithole ukuthi ukukhishwa kwezithelo ze-baobab kungenza lokho kanye.) Lokhu kungasiza ekuqiniseni ushukela wegazi lakho futhi kuvimbele labo bantu abesabekayo abaphazamiseka ngemuva kokudla, kuchaza uLouloudis. Ngokuhamba kwesikhathi, imiphumela elawula i-fiber ingakusiza ukuthi ugweme ubunzima be-spikes egazini ejwayelekile, kufaka phakathi "izingqinamba ze-metabolic ezinjengesifo sikashukela, isifo senhliziyo, isibindi esinamafutha, nomfutho wegazi ophakeme," kwengeza i-Acerra. (Okuhlobene: Lowo Umuntu Akakutsheli NgeShukela Eliphansi Legazi)

Isekela Amasosha omzimba

Njengesithelo esinovithamini C omningi, i-baobab ingasiza ukugcina amasosha akho omzimba ebheke. Futhi ngenkathi ochwepheshe bengazange bafunde ngokukhethekile ukuxhumana phakathi kwe-baobab nokuzivikela komzimba, kunobufakazi obuningi bokusekela indima ye-vitamin C ekusebenzeni komzimba. Isakhamzimba sithuthukisa ukwanda (okungukuthi, ukuphindaphindeka) kwama-lymphocyte noma amaseli amhlophe egazi enza amasosha omzimba futhi aqede amaseli ayingozi, ngokusho kokutholakele okushicilelwe kulo magazini Izakhamzimba. I-Vitamin C iphinde isize ekuhlanganiseni i-collagen, eyisihluthulelo sokuphulukiswa kwesilonda esifanele. Futhi, njengoba kushiwo ngaphambili, inezakhiwo ze-antioxidant; lokhu kuvikela amangqamuzana anempilo emonakalweni ngenxa yokucindezeleka okwenziwe nge-oxidative okungaholela ezimweni ezingapheli.

Isetshenziswa Kanjani Futhi Idle I-Baobab

E-United States, i-baobab iseseyingane entsha ebhlokweni, ngakho-ke kungenzeka ungatholi izithelo ezintsha, eziphelele ze-baobab esitolo sakho esilandelayo sesitolo. Kunalokho, maningi amathuba okuthi ukuthole kuyimpushana esilungele ukudliwa, kusho u-Cordialis Msora-Kasago, M.A, R.D.N., uchwepheshe wezokudla obhalisiwe nomsunguli we-African Pot Nutrition.

Ungathola i-baobab powder ngamabhavu noma ezikhwameni - okuyi-KAIBAE Organic Baobab Fruit Powder (Kodwa It, $ 25, amazon.com) - njengezitolo zokudla zemvelo, ezitolo ezinkulu zase-Afrika noma zaphesheya, noma ku-inthanethi noma njengesithako sokudla okuhlanganisiwe - isb.I-VIVOO Energy Fruit Bite neBaobab (Thenga It, $ 34 for 24 bites, amazon.com) — njengamajusi, imigoqo, nokudla okulula. Kwesinye isikhathi, ungathola futhi umkhiqizo ohlanganisiwe onoqobo lwezithelo ze-baobab, njengePowbab Baobab Superfruit Chews (Thenga It, $ 16 for 30 chews, amazon.com). Kunoma ikuphi, ngenxa yephrofayili yayo enomsoco nokuqukethwe yi-fiber, i-baobab iya ngokuya ivame kakhulu emikhiqizweni ehlanganisiwe, kusho uLouloudis - ngakho-ke kunethuba elihle lokuthi uzoqala ukuyibona kakhulu endaweni yokudla.

Kulelo nothi, lapho uthenga impushana ye-baobab noma izimpahla ezipakishiwe, kunezinto ezimbalwa okufanele uzikhumbule. Uma kukhulunywa ngempuphu noma ufulawa, umkhiqizo kufanele ubhale kuphela isithako esisodwa: i-baobab izithelo eziyimpuphu, ngokusho kukaLouloudis. Gwema noma yimiphi imikhiqizo enoshukela owengeziwe kanye notshwala obushukela, obungabangela ukucindezeleka kwamathumbu, weluleka u-Acerra. (Ithiphu: Iziphuzo zikashukela zivame ukuphela ngo-"-ol," njenge-mannitol, i-erythritol, ne-xylitol.)

Uma unenhlanhla yokuthola isithelo sonke se-baobab, uzokujabulela ukwazi ukuthi sineshalofu lokuphila elingaba yiminyaka emibili, ngokusho kukaMsora-Kasago. Kodwa phakamisa - uzodinga ukufaka amafutha endololwane ukuze uwudle. "I-Baobab iza negobolondo eliqinile elivikela isithelo esidliwayo uqobo," kuchaza uMsora-Kasago. Futhi kaningi, leli gobolondo alikwazi ukuvulwa ngommese, ngakho-ke kujwayelekile ukuthi abantu basiphonse isithelo endaweni eqinile noma basebenzise isando ukuze basiqhekeze, usho kanje. Ngaphakathi, uzothola amaqoqo ezinhlamvu zezithelo eziyimpushana eziphithene kuwebhu engenakudliwa, enezintambo, efana nokhuni. Isigaxa ngasinye siqukethe imbewu. Ungakhetha eyodwa, umunce uginindela, bese ulahla imbewu, kusho uMsora-Kasago. (Uma ufuna isithelo esisha okulula kancane ukuqala ukusizama - funda: asikho isando esidingekayo - bese ubheka upopo noma umango.)

Ngokuqondene nokunambitheka? Ukunambitheka kwempuphu entsha ye-baobab ne-baobab kumnandi, ku-tart, futhi kunambitheka njengesithelo samagilebhisi esihlanganiswe ne-vanilla, ngokusho kweMichigan State University. (I-BRB, ikhamisa.) Akudingeki ukuthi usho, uma ufuna ukwengeza ukunambitheka kwe-citrus-y noma izakhamzimba ezengeziwe emihlanganisweni yakho eyenziwe ngokwenza, i-baobab ingaba igal yakho. Nansi indlela yokusebenzisa ugaxa lwesithelo se-baobab kanye nempushana ekhaya:

Njengesiphuzo. Indlela elula yokujabulela i-baobab powder isesimweni sesiphuzo esiqabulayo. Hlanganisa izipuni eziyi-1 noma ezimbili engilazini yamanzi abandayo, ijusi, noma itiye le-iced. Ushukela ngoju noma i-agave, uma uthanda, bese uphuza. (Futhi ngenxa yokuqukethwe kwayo kwe-potassium ebabazekayo, impushana ye-baobab ingase isize ukuletha ama-electrolyte kanye ne-hydration eyanele uma ixutshwe esiphuzweni.)

Kuma-pancake. Yenza ukusabalalisa kwe-brunch egcwele i-fiber ngeqoqo lama-pancake we-baobab. Mane uthathe iresiphi yakho yokuya epanini lekhekhe bese ufaka uhhafu wefulawa nge-baobab powder, kuphakamisa uLouloudis. Kungenjalo, sebenzisa i-pulp entsha futhi wenze lawa mapancake esithelo se-baobab kusuka kubhulogi yokudla Zimbo Ikhishi.

Ezintweni ezibhakiwe. "Ungakwazi futhi ukusebenzisa i-baobab [impuphu] ezimpahleni ezibhakwayo njengama-muffin nesinkwa sikabhanana ukuze uthuthukise izakhi," kuphawula u-Louloudis. Faka isipuni esisodwa ku-batter noma zama lawa muffin we-vegan nge-blog yokudla I-Plant Based Folk. Impushana ingasetshenziswa futhi esikhundleni sikakhilimu we-tartar ezimpahleni ezibhakiwe, kuphawula uMsora-Kasago.

Njengokupheka. Faka isithelo se-baobab pulp noma i-powder ku-oatmeal, waffles, izithelo, okusanhlamvu, u-ayisikhilimu noma i-yogurt. I-Acerra imayelana nokuxuba i-baobab powder ezitsheni ze-yogurt namajikijolo amasha kanye ne-granola engenagluten.

Kuma-smoothies. Phakamisa iresiphi yakho ye-smoothie oyintandokazi ngesipuni esisodwa noma ezimbili zempushana ye-baobab noma ingxenyenamba yesithelo (ngaphandle kwembewu). Ukunambitheka kwe-tart kuzonambitha okumangalisayo ngemixube eshisayo, njenge-mango papaya coconut smoothie.

Njenge-thickener. Ngabe udinga ukushisa isoso noma isobho ngaphandle kwe-gluten? Zama ufulawa webaobab, kuncoma i-Acerra. Qala ngethisipuni elilodwa bese ufaka kancane kancane lapho kudingeka. I-flavour emnandi, e-tangy ingasebenza kahle kakhulu kusoso ye-BBQ ye-BBQ seitan eqoshiwe. (I-ICYDK, i-seitan iyinyama egcwele amaprotheni, inyama esekwe ezitshalweni elungele ama-vegan, imifino kanye nawo wonke umuntu ophakathi.)

Buyekeza kwe-