Ayini Amantongomane Engwe Futhi Kungani Engazelele Yonke Indawo?

-Delile

• Ayini ama-Tiger Nuts, Nokho?
• Ngakho-ke, Kungani Ama-Tiger Nuts Edume Kangaka Kulezi Zinsuku?
• Indlela Yokukhetha Nokudla Amantongomane Ehlosi
• Buyekeza kwe-

Ekuboneni kokuqala, amantongomane amahlosi angahle abukeke njengamabhontshisi anombala onsundu we-garbanzo. Kepha ungavumeli ukuvela kokuqala kukukhohlise, ngoba nabo abawona ubhontshisi noma amantongomane. Nokho, ziyisidlwana se-vegan esine-fiber esiningi esihamba phambili manje endaweni yokudla yezempilo. Ufuna ukwazi? Phambili, funda ngamantongomane engwe, nokuthi yini okufanele ukwazi uma unentshisekelo yokuzama.

Ayini ama-Tiger Nuts, Nokho?

Ngaphandle kwegama labo, amantongomane amahlosi awawona amantongomane empeleni. Esikhundleni salokho, imifino emincane yezimpande noma izilimo eziyizigaxa (njengamazambane nama-yam) ezichuma ezindaweni ezishisayo nezaseMedithera zomhlaba, ngokusho kwendatshana yocwaningo yango-2020 eshicilelwe ku I-Scientific World Journal. Sekushiwo lokho, imifino elingana nemabula - okuthi, i-BTW, eyaziwa nangamanye amagama ahlukahlukene, kufaka phakathi i-chufa (ngeSpanishi), i-nutsedge ephuzi, nama-alimondi omhlaba - atshalwa emhlabeni jikelele.

O, nangu umkhabi: Yize amantongomane amahlosi engewona amantongomane, wona yenza ziqhayise ngoshukela omnandi, omuncu okhumbuza ama-alimondi noma ama-pecans, wabelana ngo-Jenna Appel, MS, RD, LDN, isazi sezokudla esibhalisiwe kanye nomsunguli we-Appel Nutrition Inc. i-vitamin E, ne-magnesium, ngokusho kwendatshana ka-2015 eshicilelwe ku Ijenali Yezindlela Zokuhlaziya kuKhemistry. Ucwaningo lubonisa ukuthi amantongomane ehlosi acebile ngamafutha angenayo i-unsaturated (aka "good"), atholakale ehlisa i-cholesterol yegazi futhi anciphisa ingozi yesifo senhliziyo.

Futhi uma kukhulunywa ngokugcina, iphutha, izinto ezihamba kahle, amantongomane ama-tiger akumbozile. Hhayi kuphela ukuthi zigcwele i-fiber (engasiza ukulawula amazinga kashukela egazini, amazinga aphansi we-cholesterol, nokusekela impilo yamathumbu), kodwa futhi aqukethe isitashi esimelana, uhlobo lwe-carb olungaphulwa ngama-enzyme akho wokugaya ukudla. Esikhundleni salokho, iziphatha kakhulu njengefayibha futhi, ngokusho kukangoti wezokudla obhalisiwe uMaya Feller, M.S., R.D., C.D.N., iphakela amagciwane anenzuzo emathunjini akho, ngaleyo ndlela kusiza ukudla kudlule ohlelweni lwakho. La mandla e-prebiotic angaphinde akhuthaze amathumbu ajabule futhi anempilo jikelele, nawo angasiza ekugcineni imisebenzi ehlukahlukene yomzimba, kufaka phakathi ukungatheleleki, ukulawulwa kwe-cholesterol nokukhiqizwa kwamangqamuzana ezinzwa, kuchaza uFeller. (Bona okuningi: Ungayithuthukisa Kanjani Impilo Yakho Emathunjini - nokuthi Kungani Kubalulekile, Ngokusho Kwe-Gastroenterologist)

Manje, ngiyazi ukuthi ucabangani: Kuhle lokho futhi konke kodwa ukuthi ingakanani i-fiber, amaprotheni, [faka umsoco lapha] ingaba khona ngempela ephaketheni elincane kangaka? Ngokusobala, kancane impela. Phambili, ukudla okuyi-1-ounce kwamantongomane engwe e-Organic Gemini aluhlaza, asikiwe (Buy It, $9, amazon.com):

• 150 kcal
• 2 amagremu amaprotheni
• 7 amagremu amafutha
• 19 amagremu ama-carbohydrate
• 10 amagremu fibre
• 6 amagremu ushukela

Ngakho-ke, Kungani Ama-Tiger Nuts Edume Kangaka Kulezi Zinsuku?

Ngenkathi amantongomane ehlosi kungenzeka ukuthi asanda kungena ku-radar yakho, imifino yezimpande ayintsha impela - kude nayo, empeleni. Eqinisweni, amantongomane amahlosi ngokusobala ayeyisithako esithandekayo kangangokuba afakwa emgodini futhi atholwa nabaseGibhithe abangcwatshwe kusukela eminyakeni eyinkulungwane yesine B.C. kuya ekhulwini lesihlanu leminyaka AD, ngokusho kocwaningo olushicilelwe ku I-Biology Yezomnotho. Ukuhumusha: Lawa ma-tubers abeyintandokazi yabalandeli isikhashana.

Zibhekwa njengezithako eziyisisekelo zokudla ezahlukahlukene, kufaka phakathi ukudla kwaseMexico naseNtshonalanga Afrika, kusho uFeller. ESpain, amantongomane amahlosi asetshenziswe amakhulu eminyaka (kusukela ngekhulu le-13, ngokusho kuka I-NPR) ukwenza isiphuzo esibandayo, esinokhilimu esaziwa ngokuthi i-horchata de chufa (ubisi lwe-tiger nut) esivame ukujatshulelwa ehlobo.

Muva nje, “amantongomane ehlosi athole ukunakwa ngenxa yephrofayili yawo enhle kakhulu yezakhi,” kusho uFeller.Okuqukethwe kwabo kwe-fiber ephezulu kuyakhanga kakhulu, njengoba kuzuzisa kakhulu impilo yamathumbu - indawo yempilo abantu abebekade begxila kuyo, kusho u-Appel. I-ICYMI ngaphezulu, amantongomane engwe aqukethe i-fiber umzimba ongakwazi ukuyigaya. Ngakho-ke, "iya emgudwini ongaphansi wokugaya ukudla, lapho iba umthombo wokudla wokusiza amabhaktheriya anempilo akhule," kusho u-Appel. Futhi, "abathengi bafuna okunye ukudla okungokwemvelo, okuphelele kokudla okulula, kunokudla [okwenziwe]," kunezela i-Appel. Futhi uqagele ini? Amantongomane e-tiger ayalingana nomthethosivivinywa - futhi, nawo futhi aqukethe i-vegan ne-gluten ngokwemvelo, uthi.

Futhi ungakhohlwa mayelana neqiniso lokuthi amantongomane engwe angaguqulwa kalula abe isiphuzo esinamagwebu, esinobisi, ongasibamba emakhathoni amancane ku-inthanethi (Thenga, $14, amazon.com) noma uzishaye wena ngokucwilisa amantongomane engwe. Amahora angama-24, uwahlanganisa namanzi noswidi kanye nokunambitheka (isib. Isinamoni), bese uhlunga ingxube ngesihlungo, ngokusho kwebhulogi lokudla laseSpain, ISpain ngemfoloko. Umphumela? Isiphuzo esingenalo ubisi esivumela isigaxa ukuthi sihlanganyele ezinhlwini zezinye izindlela zobisi ezitshalwe ezitshalweni, esezivele zithambekele esikhaleni sokudla, kusho u-Appel. Ngaphezu kwalokho, ngoba empeleni awewona amantongomane, ubisi lwe-tiger nut noma i-horchata de chufa ilungele labo bantu abasuselwa ezitshalweni abanezifo zomzimba, kusho uFeller. (Phakamisa umsindo wakho? Bese futhi ungahle uthande ukuzama ubisi lwe-oat noma ubisi lwebhanana.)

Indlela Yokukhetha Nokudla Amantongomane Ehlosi

Amantongomane engwe ngokuvamile athengiswa efomini elomisiwe elihlanganisiwe, ongalithenga ezitolo ezinkulu, ezitolo zokudla okukhethekile, noma kubathengisi abaku-inthanethi, isb. I-Anthony's Organic Peeled Tiger Nuts (Yithenge, $11, amazon.com), kusho u-Appel. "Lapho uthenga amantongomane ahlanganisiwe, bheka imikhiqizo enamantongomane engwe noma amantongomane anezinye izithako ezincane," njengoshukela, usawoti, namafutha, kusikisela uFeller. Izinhlobo ezomile zinzima kakhulu ukuphuma esikhwameni, ngakho-ke uzofuna ukumfaka emanzini ashisayo ihora (ish) aze ahlafune futhi abe nenyama ngaphambi kokudla. Ukusuka lapho, ungakujabulela ukudla okulula njengokudla amantongomane uqobo: bebodwa, ekuxubeni umzila, noma ngaphezulu kwe-oatmeal, kusho u-Appel.

Ngokuqondene namantongomane ama-tiger amasha? Ungabathola ezitolo zokudla eziseduze noma ezimakethe zabalimi, kusho u-Appel. Kulokhu, khetha lezo ezinsundu nezingenawo amabala amnyama, njengoba lokhu kungase kusho ukuthi azihambi kahle, uyachaza. Ukusuka lapho, qhubeka futhi ujabulele njengoba nje ubungathanda ngezinguqulo ezihlanganisiwe.

Amantongomane e-Tiger "angabuye atholakale njengofulawa, ukusabalalisa, namafutha," kuphawula u-Feller, owengeza ngokuthi ufulawa we-tiger nut (Buy It, $14, amazon.com) ungaba indawo enhle yokubhaka engena-gluten - vele uqiniseke ukuthi " yenziwe endaweni engacubunguli ukolweni futhi equkethe ilebula eliqinisekisiwe elingenalo i-gluten, "usho kanje. Kodwa i-fiber ephezulu kafulawa wamantongomane ehlosi ingase yenze kube nzima ukuncisha ufulawa wezinjongo zonke ngesilinganiso esingu-1:1, kusho u-Appel. Ngakho-ke, kungenzeka ukuthi kungcono ukulandela iresiphi eyenzelwe isithako njengalawa makhukhi we-chocolate we-tiger nut I-Pine Nut Ethosiwe ukuqinisekisa ukuthi ezinye izingxenye zisetshenziswa ngezilinganiso ezifanele. (Kuhlobene: 8 Izinhlobo Ezintsha Zofulawa — Nendlela Yokubhaka Ngazo)

Inothi lokugcina: Uma amantongomane amahlosi efika endaweni kwimenyu yakho yamasonto onke, uzofuna ukugwema ukudla okuningi kakhulu ngasikhathi sinye. Amantongomane e-tiger acebile nge-fiber, okungadala ukungaphatheki kahle kwe-GI (cabanga: igesi, ukuqunjelwa, uhudo) kwabanye abantu lapho bedliwa kakhulu, kusho uFeller. Ukuze ugweme lezi zinkinga, phuza amanzi amaningi futhi wandise ukudla kwakho kancane, kuncoma u-Appel. Ngale ndlela, ungaba namantongomane akho engwe futhi uwadle nawo.

Buyekeza kwe-