Izibonelelo ezi-6 eziPhezulu zeBaobab Fruit kunye nePowder

Umxholo

• 1. Ucebile kwiiVithamini ezininzi kunye neMinerals
• 2. Ngamana angancedisa ukunciphisa umzimba ngokukhuthaza iimvakalelo zokugcwala
• 3. Ngamana unokunceda ukulinganisela amanqanaba eswekile yegazi
• 4. Umxholo we-Antioxidant kunye nePolyphenol unokunciphisa ukuvuvukala
• 5. Umxholo weFayibha ePhakamileyo unokuKhuthaza iMpilo yokuGaya ukutya
• 6. Isongezo esihle, esinesondlo kwiDiet yakho-Entsha okanye yoMgubo
• Iziphumo ebezingalindelekanga ezinokubakho
• Umgca osezantsi

I-Baobab ngumthi wemveli kwimimandla ethile yase-Afrika, e-Arabia, e-Australia nase-Madagascar.

Kukwaziwa ngegama labo lezesayensi Adansonia, imithi yebaobab inokukhula ifike kwi-98 yeemitha (30 yeemitha) ubude kwaye ivelise iziqhamo ezikhulu eziqhele ukutyiwa kwaye zixatyiswe ngenxa yencasa emnandi efana nesitrasi.

Umgubo, amagqabi kunye nembewu yesiqhamo sebaobab - ekwafumaneka ngokwendlela engumgubo - zinxulunyaniswe nezibonelelo ezininzi zempilo kwaye zisisiqhelo kwiindlela zokupheka ezahlukeneyo kunye nakwindawo zokupheka.

Nazi izibonelelo ezi-6 eziphezulu zeziqhamo zebaobab kunye nomgubo.

1. Ucebile kwiiVithamini ezininzi kunye neMinerals

I-Baobab ngumthombo olungileyo weevithamini kunye neeminerali ezininzi ezibalulekileyo.

Uphando lubonisa ukuba umxholo wesondlo we baobab ungohluka ngokuxhomekeka kwindawo apho ikhule khona naphakathi kwamacandelo ahlukeneyo esityalo, njengamagqabi, umgubo kunye nembewu.

Umzekelo, i-pulp iphezulu ku-vitamin C, ii-antioxidants kunye neeminerali eziphambili ezifana ne-potassium, i-magnesium, i-iron kunye ne-zinc ().

Amagqabi atyebile kwi-calcium kunye neeproteni ezikumgangatho ophezulu ezinokucolwa ngokulula.

Ngapha koko, imbewu kunye ne-kernel yesityalo ilayishwe ngefayibha, amafutha kunye ne-micronutrients ezifana ne-thiamine, calcium kunye nentsimbi (, 3).

Nangona kunjalo, kwiindawo ezininzi zehlabathi apho i-baobab entsha ingafumanekiyo, ifunyanwa njengempuphu eyomileyo.

I-baobab engumgubo iqulethe izakha mzimba ezininzi ezibalulekileyo kodwa iphezulu ku vitamin C, vitamin B6, niacin, iron kunye ne potassium.

Iicephe ezimbini (iigram ezingama-20) zempuphu emgubo zibonelela malunga ():

• Iikhalori: 50
• Iprotheni: 1 gram
• IiCarbs: Iigrama ezili-16
• Amafutha: 0 iigramu
• Ifayibha: 9 iigram
• Vitamin C: I-58% yeNgeniso yoSuku lwemihla ngemihla (i-RDI)
• Vitamin B6: I-24% ye-RDI
• Niacin: I-20% ye-RDI
• Intsimbi: I-9% ye-RDI
• Potassium: I-9% ye-RDI
• Magnesium: I-8% ye-RDI
• Ikhalsiyam: I-7% ye-RDI

Ke ngoko, zombini umgubo we baobab kunye namalungu amatsha esityalo anesondlo kakhulu.

Isishwankathelo Umthi we Baobab unezakha mzimba kakhulu kwaye ufumaneka kwiindawo ezahlukeneyo zokutya, ubungakanani be protein, ivithamin C, antioxidants, potassium, magnesium, iron, zinc, calcium kunye ne vithamin B.

2. Ngamana angancedisa ukunciphisa umzimba ngokukhuthaza iimvakalelo zokugcwala

Olunye uphando lufumanise ukuba ukongeza i-baobab kwisidlo sakho kunokuba luncedo ukuba ujonge ukulahla iiponti ezimbalwa.

Inokukunceda ukunqanda iminqweno kunye nokukhuthaza iimvakalelo zokugcwala, kukunceda utye kancinci kwaye unciphise umzimba.

Isifundo esinye esincinci kubantu abangama-20 sabonisa ukuba ukusela i-smoothie ene-15 yeigram ze-baobab ekhutshwe kakhulu kunciphisa iimvakalelo zendlala xa kuthelekiswa nesiselo se-placebo ().

I-Baobab nayo iphezulu kwifayibha, uninzi lwamalungiselelo olungumgubo lupakisha malunga ne-4,5 yeegram zentsinga kwipunipoon nganye (10 grams) ().

Ifayibha ihamba emzimbeni wakho ngokuthe chu kwaye inokukunceda ukucothisa ukukhutshwa kwesisu sakho, kukugcina uzive ugcwele ixesha elide ().

Ukonyusa nje ukutya kwakho ifayibha nge-14 yeigram ngemini kubonisiwe ukunciphisa ukutya kweekhalori ukuya kuthi ga kwi-10% kunye nokunciphisa ubunzima bomzimba ngokomndilili we-4.2 yeepawundi (1.9 kg) ngaphezulu kwenyanga ezine ().

Isishwankathelo I-Baobab iphezulu kwi-fiber kwaye ibonakalisiwe ukunciphisa iimvakalelo zendlala ezinokukhuthaza ukunciphisa umzimba.

3. Ngamana unokunceda ukulinganisela amanqanaba eswekile yegazi

Ukongeza i-baobab ekutyeni kwakho kunokuba yinzuzo kulawulo lweswekile yegazi.

Ngapha koko, olunye uphononongo lufumanise ukuba ukubhaka i-baobab kwisonka esimhlophe kunciphise isixa sesitatshi esetyiswe ngokukhawuleza kwaye kwacothisa ukwanda kwamazinga eswekile yegazi emzimbeni ().

Kwangokunjalo, olunye uphando oluncinci kubantu abali-13 lubonakalise ukuba ukongeza i-baobab kwisonka esimhlophe kunciphise inani le-insulin efunekayo ukuhambisa iswekile egazini iye kwizicwili ukunceda ukulawula amanqanaba eswekile yegazi ().

Ngenxa yomxholo wefayibha ephezulu, i-baobab inokunceda ekucothiseni ukufunxwa kweswekile egazini, enokuthintela i-spikes kunye nokuphazamiseka kwiswekile yegazi kunye nokuzinzisa amanqanaba exesha elide ().

Isishwankathelo I-Baobab inokunceda ukucothisa ukunyuka kwamanqanaba eswekile yegazi kunye nokunciphisa inani le-insulin efunekayo ukugcina iswekile yegazi iphantsi kolawulo.

4. Umxholo we-Antioxidant kunye nePolyphenol unokunciphisa ukuvuvukala

I-Baobab igcwele i-antioxidants kunye ne-polyphenols, ezizinto ezikhusela iiseli zakho kumonakalo we-oxidative kunye nokunciphisa ukudumba emzimbeni wakho.

Olunye uphononongo lubonisa ukuba ukudumba okungapheliyo kunokuba negalelo kuluhlu olude lweemeko zempilo, kubandakanya isifo sentliziyo, umhlaza, ukuphazamiseka komzimba kunye neswekile ().

Nangona uphando lwangoku luxhomekeke kwizilwanyana, ezinye izifundo ziye zaqaphela ukuba i-baobab inokunceda ukunciphisa amanqanaba okuvuvukala emzimbeni.

Olunye uphononongo lweempuku lwafumanisa ukuba isiqhamo se-baobab pulp sinciphise amanqaku amaninzi okudumba kwaye sanceda ukukhusela intliziyo ekonakaleni ().

Uphononongo lwempuku lubonise ukuba isicatshulwa se-baobab sinciphise umonakalo we-oxidative kwiiseli kunye namanqanaba ancitshisiweyo okudumba.

Nangona kunjalo, ngaphandle kwezi ziphumo zithembisayo, kusafuneka uphando oluninzi ukumisela ukuba ingaba i-baobab inokuluchaphazela njani ukudumba ebantwini.

Isishwankathelo Izifundo zezilwanyana zibonisa ukuba i-baobab inokunceda ukunciphisa ukudumba kunye nokuthintela ukonakala kwe-oxidative kwiiseli, kodwa uphando ngakumbi ebantwini luyafuneka.

5. Umxholo weFayibha ePhakamileyo unokuKhuthaza iMpilo yokuGaya ukutya

I-Baobab ngumthombo olungileyo wefayibha, kwaye iinguqulelo ezingumgubo zinokuba ne-18% yexabiso elinconywayo lemihla ngemihla ngecephe linye (10 grams) ().

Ifayibha ihamba ngendlela yakho yesisu kwaye ayibalulekanga kwimpilo yokwetyisa ().

Umzekelo, olunye uphononongo lwezifundo ezintlanu lubonise ukuba ukutya ifibre engaphezulu kunyusa istol se-frequency kubantu abane-constipation ().

I-Fibre ikwasebenza njenge-prebiotic kwaye yondla iibhaktheriya eziluncedo emathunjini akho, ikhulisa impilo yesisu sakho se-microbiome ().

Olunye uphando lubonisa ukuba ukonyusa ukutya kwakho ifayibha kunokukhusela nakwimeko efana nezilonda zamathumbu, isifo sesisu kunye nehemorrhoids (,,).

Isishwankathelo I-Baobab iphezulu kwi-fiber, enokuthi iphucule impilo yokwetyisa kwaye ithintele iimeko ezinjengokuqhinwa, izilonda zamathumbu, isifo sokudumba kunye ne-hemorrhoids.

6. Isongezo esihle, esinesondlo kwiDiet yakho-Entsha okanye yoMgubo

IBaobab ikhula kulo lonke elase Afrika, Madagascar kunye nase Australia kwaye ingatyiwa isentsha okanye isetyenziselwe ukongeza ipunch yencasa kunye nezakhamzimba kwiidizethi, isityu, isuphu kunye nee smoothies.

Nangona kunjalo, ukufumana i-baobab esitsha kunokuba ngumceli mngeni kumazwe apho isiqhamo singakhuliswanga kakhulu.

Ngethamsanqa, iinguqulelo zomgubo ziyafumaneka kwiindawo ezininzi zokutya ezempilo kunye nabathengisi abakwi-Intanethi kwihlabathi liphela.

Ngendlela ekhawulezayo nefanelekileyo yokufumana idosi yemihla ngemihla yebaobab, zama ukuxuba umgubo kwiziselo ozithandayo, ezifana namanzi, incindi, iti okanye ismoothies.

Unokongeza umgubo kwizinto ezibhakiweyo okanye ufefe ngaphezulu kweyogathi okanye i-oatmeal yonyango olutyebileyo lwe-antioxidant.

Ngokuyila okuncinci, kukho iindlela ezingasikelwanga mda zokonwabela i-baobab kunye nokusebenzisa izibonelelo ezizodwa zezempilo.

Isishwankathelo I-Baobab ingatyiwa intsha okanye ikwipowder kwaye yongezwe kwiindlela ezahlukeneyo zokupheka.

Iziphumo ebezingalindelekanga ezinokubakho

Nangona uninzi lwabantu lunokuyisebenzisa ngokukhuselekileyo i-baobab, ezinye iziphumo ezinokubakho kufuneka ziqwalaselwe.

Okokuqala, imbewu kunye ne-pulp iqulethe i-antinutrients, efana ne-phytates, i-tannins kunye ne-oxalic acid, enokunciphisa ukufunxeka kwezondlo kunye nokufumaneka ().

Nangona kunjalo, inani lezinto ezingafunekiyo ezifumaneka kwi-baobab ziphantsi kakhulu ukuba zingabakhathazi abantu abaninzi, ngakumbi ukuba ulandela ukutya okunezakha-mzimba ezizityebi kokunye ukutya okusempilweni (21).

Kukwakho neenkxalabo malunga nobukho be-cyclopropenoid fatty acids kwioyile ye-baobab, enokuthi iphazamise i-fatty acid synthesis kwaye inokuba negalelo kwiingxaki zempilo (,).

Nangona kunjalo, uphononongo lubonisa ukuba ezi zinto zinobungozi zincitshiswe kakhulu ngexesha lokulungiswa kwaye akunakulindeleka ukuba zibenengxaki kubantu abaninzi (24).

Ekugqibeleni, uphando lilinganiselwe kwimiphumo ye-baobab kwabasetyhini abakhulelweyo okanye abancancisayo.

Ke ngoko, kungcono ukugcina ukutya kumodareyitha kwaye udibane nogqirha wakho ukuba unemibuzo okanye inkxalabo.

Isishwankathelo I-Baobab ayifundiswanga kakuhle kwabasetyhini abakhulelweyo okanye abancancisayo kwaye iqulethe ezinye izinto ezichasayo kunye ne-cyclopropenoid fatty acids, ezinokuba neziphumo ezibi kodwa zincitshiswe ngexesha lokulungiswa.

Umgca osezantsi

I-Baobab sisiqhamo esidityaniswe nenani leenzuzo ezinomdla zempilo.

Ukongeza ekunikezeni izondlo ezininzi ezibalulekileyo, ukongeza i-baobab ekutyeni kwakho kunokunceda ukunciphisa umzimba, kuncede ukulinganisa amanqanaba eswekile yegazi, ukunciphisa ukudumba kunye nokwandisa impilo yokwetyisa.

Eyona nto ibaluleke kakhulu, i-baobab- ubuncinci kwifom yomgubo- kulula ukuyifumana kwaye ichanekile ngokumangalisayo, isenza ukuba kube lula ukongeza kwindlela otya ngayo kwaye wonwabe.