Iziqhamo zeBaobab zikufuphi kuyo yonke indawo- kwaye ngesizathu esihle

Umxholo

• Yintoni iBaobab?
• Isondlo seBaobab
• IiNzuzo zeMpilo yeBaobab
• Ixhasa iMpilo yeDigestive
• Yandisa Ukuhlutha
• Uthintela izifo ezingapheliyo
• Ilawula iswekile yegazi
• Ixhasa inkqubo ye-immune system
• Ungayisebenzisa njani kwaye uyitya njani iBaobab
• Uphengululo lwe

Ngexesha elizayo xa usevenkileni, ungafuna ukubeka iliso kwi-baobab. Ngobungakanani bayo bezondlo kunye nencasa emnandi yetangy, isiqhamo sisendleleni yokuba sibe i yiya-kwisithako seejusi, iikuki, nokunye. Kodwa yintoni i-baobab, kanye- kwaye yiyo yonke into eyi-buzz? Funda ukuze ufunde ngazo zonke izibonelelo zebaobab, iindlela ezahlukeneyo (okt i-baobab powder), kunye nendlela yokuyisebenzisa ekhaya.

Yintoni iBaobab?

Inzalelwane yase Afrika, i-baobab eneneni ngumthi ovelisa iziqhamo ezinkulu, ezimdaka-tyheli, ezimile okwe oval, nezikwabizwa ngokuba yi baobab. Iziqhamo ze Baobab pulp (ezingumgubo kunye neyomileyo) zisetyenziswa ukwenza ijusi, amashwamshwam kunye nepapa. IiNgxelo zezeNzululwazi. Inokuphinda ihlaziyeke ibe ngumgubo, obizwa ngokuba ngumgubo we-baobab. Kwaye ngelixa iimbewu kunye namagqabi zikwanokutyiwa, ipulp (yombini intsha kwaye inamandla) yeyona nkwenkwezi yokwenyani xa iqhekeka kwaye igawula enye yala makhwenkwe angalunganga.

Isondlo seBaobab

Iziqhamo ze Baobab pulp zigcwele ivithamin C kunye ne polyphenols, izityalo ezixutywe ne antioxidant, ngokophando olupapashwe kwijenali. Iimolekyuli. Ikwangumthombo we-stellar wezimbiwa-ezinje ngemagniziyam, ikhalsiyam, kunye nentsimbi- kunye nefayibha, isondlo esibalulekileyo sokuhamba kwamathumbu asempilweni, amanqanaba e-cholesterol egazini kunye nolawulo lweswekile yegazi. Enyanisweni, i-100 grams ye-baobab powder (ephinda, yenziwe kwi-baobab fruit pulp) inika i-44.5 grams yefiber, ngokutsho kweSebe lezoLimo lase-United States. (Inxulumene: Ezi zibonelelo zeFayibha ziyenza eyona nto ibalulekileyo kwisondlo sakho)

Jonga iprofayili yesondlo se-100 grams ye-baobab powder, ngokwe-USDA:

• Iikhalori ezingama-250
• 4 iigrem protein
• 1 gram amanqatha
• Iigrama ezingama-80 ze-carbohydrate
• 44.5 grams yefayibha

IiNzuzo zeMpilo yeBaobab

Ukuba umtsha kwi-baobab, inokuba lixesha lokuba uyongeze kwimpilo yakho. Masingene kwizibonelelo zempilo ze-baobab pulp yeziqhamo (kwaye ke, umgubo), ngokophando kunye nabadli bezidlo ababhalisiweyo.

Ixhasa iMpilo yeDigestive

ICYMI: Isiqhamo seBaobab sigcwele ifayibha. Oku kubandakanya ifayibha engenakunyibilika, enganyibiliki emanzini. Ifiber enganyibilikiyo inceda ukuthintela ukuqunjelwa ngokunyusa i-gut motility kunye nokunyusa i-stool, ngokutsho kuka-Alison Acerra, M.S., R.D.N., i-dietitian ebhalisiweyo kunye nomseki we-Strategic Nutrition Design. Ifiber kwi-baobab ikwasebenza njenge-prebiotic, aka "ukutya" kwebhaktheriya elungileyo emathunjini, iphawula i-Acerra. Oku kukhuthaza ukukhula kweentsholongwane ezinobungane, kunceda ukuthintela i-gut dysbiosis, ukungalingani kwamathumbu e-microbiome. Oku kubalulekile kuba i-gut dysbiosis inokubangela iimpawu zesisu esiswini, kubandakanya urhudo, iicramps, kunye neentlungu esiswini, ngokwe-Colorado State University. Ikwangunobangela weemeko ezahlukeneyo ze-GI, kubandakanya ukwanda kwamathumbu emathunjini (i-SIBO), isifo sokuqaqamba kwamathumbu (IBD), kunye nesifo sokuqaqamba kwamathumbu (IBS), utshilo u-Acerra.

Yandisa Ukuhlutha

Ngaba uyafuna ukukhaba i-hanger kwindlela? Uphononongo luka-2017 lwafumanisa ukuba i-baobab inokunyusa ukuhlutha enkosi kumxholo wayo wefiber ephezulu. Nasi isizathu: ifayibha inciphisa indlala ngokufunxa amanzi kwindawo yesisu, eyonyusa umthamo wento yokutya esiswini sakho, ucacisa isazi sokutya esibhalisiweyo uAnnamaria Louloudis, M.S., R.D.N. "Kwakhona kuthatha ixesha elide ukudlula kwi-gastrointestinal tract," ekunceda ukuba uzive ugcwele ixesha elide. Ayisiyiyo kuphela le nto inokunceda ukulawula indlala ngeentsuku ezixakekileyo, kodwa inokunceda ukulahleka kobunzima obunempilo kunye nolawulo, nayo. (Eyeleleneyo: Ngaba iFiber sisithako esiseMfihlo sokuLahla kobunzima?)

Uthintela izifo ezingapheliyo

I-Baobab ibonelela ngethamo lesisa le vithamin C, isibulala-zintsholongwane esinamandla esenza ukuba kungabikho radicals simahla (iimolekyuli ezinobungozi ezinokukhokelela ekonakaleni kweseli kunye nezicubu), ngokutsho kweziphumo ezipapashwe kulindixesha Izondlo. Oku kunceda ukulwa noxinzelelo lwe-oxidative, olugqithisileyo olunokukhokelela kuphuhliso lwezifo ezingapheliyo ezifana nomhlaza, isifo sentliziyo, isifo se-Alzheimer, kunye nesifo samathambo.

Kwaye ufumane oku: 100 grams ye-baobab powder iqhayisa malunga ne-173 milligrams yevithamin C. Oko malunga namaxesha amabini okucetyiswayo kwesibonelelo sokutya se-vitamin C ye-75 milligrams yabasetyhini abangakhulelweyo, abangancancisi. (I-FWIW, ubukhulu be-baobab powders imalunga necephe elingu-1 okanye i-7 gram; ke ukuba wenza izibalo, icephe enye ye-baobab powder ineemiligram ezili-12 zevithamini C, emalunga nesithandathu seRDA sevithamini C .)

Ilawula iswekile yegazi

Enkosi kuyo yonke loo fayibha, i-baobab inokuboleka isandla ekulawuleni iswekile yegazi. Kuba ifayibha ihamba kancinci iphuma kumathambo esiswini, ikwacothisa ukufunxwa kweecarbohydrate kwisidlo sakho sonke, utshilo uLouloudis. (Ngapha koko, isifundo kwi Uphando lweZondlo Ufumanise ukuba isicatshulwa sebaobab sinokukwenza kanye oko.) Oku kunokunceda ukuzinzisa iswekile esegazini lakho kunye nokuthintela abo boyikayo amandla angqubana emva kokutya, ucacisa uLouloudis. Ngexesha elide, iziphumo ezilawulayo zefiber zinokukunceda ukuba ugweme iingxaki ze-spikes zeswekile yegazi rhoqo, kubandakanywa "imiba ye-metabolic efana nesifo sikashukela, isifo senhliziyo, isibindi esinamafutha kunye noxinzelelo lwegazi," yongeza i-Acerra. (Izinto eziNxulumeneyo: Inye into ekungekho mntu ukuxelela yona malunga neswekile yegazi ephantsi)

Ixhasa inkqubo ye-immune system

Njengesiqhamo esine vithamin C eninzi, ibhaobab inokunceda ukugcina amajoni akho omzimba ejonge. Kwaye ngelixa iingcali zingakhange zifundisise ngokuthe ngqo ikhonkco phakathi kwe-baobab kunye nokuzikhusela, kukho ubungqina obaneleyo bokuxhasa indima ye-vitamin C ekusebenzeni komzimba. Isondlo sandisa ukwanda (okt, ukuphindaphinda) kwee-lymphocyte okanye iiseli ezimhlophe zegazi ezenza ii-antibodies kwaye zitshabalalise iiseli eziyingozi, ngokutsho kweziphumo ezipapashwe kulindixesha Izondlo. I-Vitamin C ikwanceda ukuhlanganisa i-collagen, eyona nto iphambili ekuphulukisweni kwesilonda esifanelekileyo. Kwaye, njengoko bekutshiwo ngaphambili, ineempawu zokulwa ne-antioxidant; oku kukhusela iiseli ezinempilo emonakalweni ngenxa yoxinzelelo lwe-oxidative olungakhokelela kwiimeko ezingapheliyo.

Ungayisebenzisa njani kwaye uyitya njani iBaobab

EUnited States, i-baobab isengumntwana omtsha kwibhloko, ngoko awukwazi ukufumana iziqhamo ezitsha, iziqhamo ze-baobab kwi-jaunt yakho elandelayo yevenkile. Endaweni yoko, kunokwenzeka ukuba uyifumane ikulungele ukutyiwa ifomu yomgubo, utshilo uCordialis Msora-Kasago, MA, RDN, ugqirha wezidlo obhalisiweyo kunye nomseki we-Pot Pot Nutrition.

Ungafumana umgubo we-baobab kwii-tubs okanye ezingxoweni — okt KAIBAE Organic Baobab Fruit Powder (Kodwa Yona, $25, amazon.com) - njengakwiivenkile zokutya zendalo, iivenkile ezinkulu zaseAfrika okanye zamazwe ngamazwe, okanye kwi-intanethi okanye njengesithako ekutyeni okupakishweyo - oko kukuthi, i-VIVOO Energy Fruit Bite nge-Baobab (Yithenge, i-$ 34 ye-24 bites, amazon.com) — ezinjengeejusi, imivalo, kunye nokutya okulula. Ngamaxesha athile, usenokufumana imveliso epakishweyo enentlama yesiqhamo se-baobab yokwenyani, enje ngePowbab Baobab Superfruit Chews (Yithenge, $16 ye-30 chews, amazon.com). Nokuba yeyiphi indlela, enkosi kwiprofayili yayo encomekayo yesondlo kunye nomxholo wefayibha, i-baobab iya isiba yinto eqhelekileyo kwiimveliso ezihlanganisiweyo, utshilo uLouloudis- ke kukho ithuba elihle lokuba uqalise ukuyibona ngakumbi kwindawo yokutya.

Kwelo nqaku, xa uthenga i-baobab powder okanye izinto ezihlanganisiweyo, kukho izinto ezimbalwa ekufuneka uzigcine engqondweni. Xa kuziwa kwipowder okanye umgubo, imveliso kufuneka idwelise kuphela isithako esinye: i-baobab fruit powder, ngokutsho kweLouloudis. Yiphephe nayiphi na imveliso eneswekile eyongeziweyo kunye neziselo ezinxilisayo, ezinokubangela uxinzelelo lwesisu, icebisa iAcerra. (Ingcebiso: Utywala beswekile buhlala buphela ngo "-ol," njengemannitol, erythritol, kunye nexylitol.)

Ukuba unethamsanqa elaneleyo lokufumana isandla sakho kuso sonke iziqhamo zebaobab, ungavuya ukwazi ukuba inobomi beshelufu obunomdla obumalunga neminyaka emibini, ngokuka Msora-Kasago. Kodwa intloko - kuya kufuneka ubeke igrisi ye-elbow ukuze uyitye. “Ibaobab iza kwiqokobhe eliqinileyo elikhusela esona siqhamo sinokutyiwa,” ucacise watsho uMsora-Kasago. Kwaye, eli qokobhe alinakuvulwa ngemela, ke yinto eqhelekileyo ukuba abantu baphose iziqhamo kwindawo enzima okanye basebenzise ihamile ukuyivula, utshilo. Ngaphakathi, uya kufumana iziqwenga zeziqhamo zomgubo ezidityaniswe kwiwebhu engatyiwayo, enentambo, efana nomthi. I-chunk nganye inembewu. Unokukhetha enye, umunce umgubo, emva koko uyilahle imbewu, utshilo uMsora-Kasago. (Ukuba ujonga isiqhamo esitsha ekulula ukuba uqale ukusilinga- funda: akukho sando sidingekayo- emva koko jonga ipapaya okanye imango.)

Ngokuphathelele incasa? I-flavour ye-baobab entsha kunye ne-baobab powder iswiti, i-tart, kwaye inambitheka njengegrapefruit exutywe ne-vanilla, ngokweYunivesithi yaseMichigan State. (BRB, ukuvuza amathe.) Akufuneki ukuba, ukuba ujonge ukongeza incasa yesitrasi okanye izondlo ezongezelelekileyo kwimixube yakho eyenziwe ekhaya, i-baobab inokuba yigal yakho. Nantsi indlela yokusebenzisa i-baobab fruit pulp kunye nomgubo ekhaya:

Njengesiselo. Eyona ndlela ilula yokonwabela i-baobab powder ikwimo yesiselo esihlaziyayo. Xuba i-1 okanye i-2 yecephe kwiglasi yamanzi abandayo, ijusi, okanye iti ye-iced. Yiphungule ngobusi okanye i-agave, ukuba uyathanda, emva koko usele. (Kwaye ndiyabulela kumxholo wayo we potassium onomtsalane, i-baobab powder inokunceda ukuhambisa i-electrolytes kunye ne-hydration eyaneleyo xa ixutywe kwisiselo.)

Kwiipancakes. Yenza i-fiber-packed brunch isasazeka nge-batch ye-baobab pancake. Thatha ngokulula iresiphi yakho yokuya kwipanekuku kwaye ubuyisele isiqingatha somgubo ngomgubo we baobab, ucebisa uLouloudis. Ngaphandle koko, sebenzisa i-pulp entsha kwaye wenze ezi ziqhamo ze-baobab iziqhamo zepancake kwiblogi yokutya Zimbo Kitchen.

Kwimpahla ezibhakiweyo. "Ungasebenzisa nomgubo we-baobab kwimpahla ezibhakiweyo ezinje nge-muffins kunye nesonka sebhanana ukukhulisa izondlo," utshilo uLouloudis. Yongeza icephe elinye kwi-batter okanye uzame ezi muffins ze-baobab ze-vegan ngeblogi yokutya Abantu basekwe kwizityalo. Umgubo ungasetyenziselwa ukubambela i-cream ye tartar kwimpahla ezibhakiweyo, utshilo uMsora-Kasago.

Njenge topping. Yongeza iziqhamo ze-baobab pulp okanye umgubo kwi-oatmeal, waffles, iziqhamo, ukutya okuziinkozo, i-ayisi khrim, okanye iyogathi. I-Acerra imalunga nokuxuba umgubo we-baobab kwizitya zeyogathi ezinamaqunube amatsha kunye negranola engenagluten.

Kwiismoothies. Phakamisa iresiphi yakho ye-smoothie ethandekayo kunye necephe enye okanye ezimbini ze-baobab powder okanye i-pulp yeziqhamo (ngaphandle kwembewu). Incasa yetart iya kungcamla okumangalisayo kwimixube yetropiki, enje ngemango papaya coconut smoothie.

Njenge-thickener. Ngaba ufuna ukujiya isosi okanye isuphu ngaphandle kwegluten? Zama umgubo webaobab, yacebisa iAcerra. Qala ngetisipuni enye kwaye ngokuthe ngcembe wongeze ngakumbi njengoko kufuneka. I-flavour, i-tangy flavour iya kusebenza ngokukodwa kwi-BBQ sauce ye-BBQ seitan. (I-ICYDK, i-seitan yiprotein epakishwe, inyama esekwe kwizityalo efanelekileyo i-vegan, imifuno, kunye nawo wonke umntu ophakathi.)

Uphengululo lwe