Yintoni iTiger Nuts kwaye kutheni ngequbuliso yonke indawo?

Umxholo

• Yintoni i-Tiger Nuts, nokuba kunjalo?
• Ke, kutheni iTiger Nuts idume kangaka kwezi ntsuku?
• Indlela yokukhetha kunye nokutya i-Tiger Nuts
• Uphengululo lwe

Xa uwajonga nje kuqala, amandongomane ehlosi anokubonakala ngathi ziimbotyi zegarbanzo ezimdaka ngebala. Kodwa musa ukuvumela umbono wokuqala ukukhohlise, kuba azikho iimbotyi okanye amandongomane. Zizo, nangona kunjalo, kukutya okune-fiber ephezulu ye-vegan okwangoku eqhubekayo kwindawo yokutya esempilweni. Unomdla? Phambili, funda ngamandongomane ehlosi, kunye nento oyaziyo ukuba unomdla wokuzama.

Yintoni i-Tiger Nuts, nokuba kunjalo?

Ngaphandle kwegama labo, i-tiger nati ayizizo iinuts. Endaweni yoko, zincinci iingcambu zemifuno okanye izilimo eziyizigaxa (ezinje ngeetapile kunye neebhatata) ezikhula kwimimandla yetropiki neyeMeditera emhlabeni, ngokutsho kwinqaku lophando lowe-2020 elapapashwa Ijenali yeHlabathi yezeNzululwazi. Oko kwathethi, ii-veggies ezinobungakanani bemarble - zona, i-BTW, zikwabizwa ngamanye amagama ahlukeneyo, kubandakanya i-chufa (ngeSpanish), i-nati etyheli, kunye neeamangile zomhlaba-zikhulile kwihlabathi liphela.

Owu, nantsi umkhabi: Nangona ingwe yamantongomane ingengawo amandongomane, zona yenza ziqhayise ngencasa enencasa enencasa ekhumbuza iialmonds okanye iipecans, izabelo Jenna Appel, MS, RD, LDN, isazi sokutya esibhalisiweyo kunye nomseki we-Appel Nutrition Inc. I-tubers nayo ipakisha i-punch yesondlo, inika inani elaneleyo le-potassium, i-calcium, isinyithi, ivithamin E, kunye ne-magnesium, ngokutsho inqaku 2015 epapashwe kwi Ijenali yeeNdlela zokuHlalutya kwiKhemistri. Uphando lubonisa ukuba amantongomane engwe nawo atyebile kumafutha angafakwanga (aka "good"), afunyenwe ehlisa i-cholesterol yegazi kunye nokunciphisa umngcipheko wesifo sentliziyo.

Kwaye xa kuziwa ekugcineni, ukuphosakela, izinto zihamba kakuhle, i-tiger nut ikukhusele. Ayigcini nje ngokuba igcwele ifayibha (enokukunceda ukulawula amanqanaba eswekile yegazi, amaqondo asezantsi e-cholesterol, kunye nokuxhasa impilo yamathumbu), kodwa ikwaqulathe isitatshi esinganyangekiyo, uhlobo lwe-carb olungenakophulwa zii-enzymes zakho zokugaya ukutya. Endaweni yoko, iziphatha kakhulu njengefayibha kwaye, ngokutsho kwesazi sokutya esibhalisiweyo uMaya Feller, M.S., R.D., CDN La mandla e-prebiotic anokuphinda akhuthaze ulusu olupheleleyo nolonwabileyo, olunokuthi, nalo, lunokunceda ukugcina uluhlu lwemisebenzi yomzimba, kubandakanya ukungakhuseleki, ukulawulwa kwe-cholesterol, kunye nokuveliswa kweeseli zemithambo-luvo, uyachaza uFeller. (Bona ngakumbi: Uyiphucula njani impilo yakho ye-Gut- kwaye Kutheni le nto ibalulekile, ngokweGastroenterologist)

Ngoku, ndiyayazi into oyicingayo: Ilungile kwaye yonke kodwa ingakanani ifayibha, iprotheyini, [faka izondlo apha] inokubakho ngenene kwipakethe encinci kangaka? Kuyabonakala ukuba, noko kancinci. Ngaphambili, i-ounce enye ekhonza i-Organic Gemini's eluhlaza, esikiweyo yamantongomane engwe (Ithenge, $ 9, amazon.com):

• Iikhalori ezili-150
• 2 grams protein
• 7 gram amanqatha
• 19 grams carbohydrate
• 10 grams zefiber
• 6 iigrem iswekile

Ke, kutheni iTiger Nuts idume kangaka kwezi ntsuku?

Ngelixa amandongomane ehlosi kusenokwenzeka ukuba asanda kungena kwi-radar yakho, iingcambu zeengcambu azikho ntsha ncam - zikude kuyo, eneneni. Ngapha koko, amantongomane amahlosi ayebonakala njengesithako esithandekayo kangangokuba afakwa engcwabeni kwaye afunyanwa kunye nama-Egypt angcwatyelweyo ukusuka kwinkulungwane yesine BC ukuya kwinkulungwane yesihlanu A.D., ngokophando olwapapashwa ngo Uqoqosho lwebhayoloji. Uguqulo: Ezi tubers ziye zathandwa ngabalandeli ixehsa elide.

Zikwajongwa njengezithako ezisisiseko kwizidlo ezahlukeneyo, kubandakanya ukutya kwaseMexico nakwiNtshona Afrika, utshilo uFeller. ESpeyin, amandongomane ehlosi asetyenziswa amakhulukhulu eminyaka (ukususela kwinkulungwane ye-13, ngokutsho i-NPR) ukwenza isiselo esibandayo, esicocekileyo esaziwa ngokuba yi-horchata de chufa (ubisi lwe-tiger nut) edla ngokuzonwabisa ehlotyeni.

Kutshanje, “amandongomane ehlosi afumene ingqalelo ngenxa yeprofayili yawo yezondlo ezibalaseleyo,” utshilo uFeller.Umxholo wefayibha ephezulu unomtsalane ngokukodwa, njengoko uluncedo ngokukodwa kwimpilo yamathumbu-indawo yempilo abantu ababeka ukugxila kuyo, utshilo uAppel. ICYMI ngasentla, amandongomane ehlosi anefayibha umzimba ongenako ukwetyisa. Ke, "iyahamba [kwindlela] esezantsi yokugaya, apho iba ngumthombo wokutya ukunceda iibhaktheriya ezisempilweni zikhule," utshilo u-Appel. Ngaphezu koko, "abathengi bajonge indalo engaphezulu, ukhetho lokutya okupheleleyo lokutya, kunokuba [okucoliweyo] ukutya," wongeza uAppel. Kwaye ucinga ntoni? Amantongomane e-Tiger ayayilungela i-bill-plus, ikwayivenkile yendalo kunye ne-gluten-free nayo, utshilo.

Kwaye ungalibali malunga nento yokuba amandongomane ehlosi anokuguqulwa ngokulula abe sisiselo esinegwebu, esinobisi, onokuthi usibambe kwiibhokisi ezincinci kwi-intanethi (Yithenge, $14, amazon.com) okanye uyibethe ngokwakho ngokufunxa amandongomane ehlosi. Iiyure ezingama-24, uzidibanisa namanzi kunye nezinto eziswiti kunye neencasa (umz. ESpeyin kwiFork. Isiphumo? Isiselo esingenalo ubisi esivumelekileyo ukuba i-tuber ijoyine uluhlu lwezinto zobisi ezisekwe kwizityalo, esele zihamba kwindawo yokutya, utshilo uAppel. Ngaphezu koko, ekubeni ingengawo amandongomane ngokwenene, ubisi lwengwe ye-tiger okanye i-horchata de chufa ifanelekile kwabo bantu basekwe kwizityalo abane-allergies yamandongomane, uphawula u-Feller. (Yenza isandi sokuhamba kwakho? Emva koko unokufuna ukuzama ubisi lwe-oat okanye ubisi lwebhanana.)

Indlela yokukhetha kunye nokutya i-Tiger Nuts

Amandongomane e-Tiger athengiswa ngokuqhelekileyo kwifomu eyomileyo epakishweyo, onokuthi uyithenge kwiivenkile ezinkulu, iivenkile zokutya ezikhethekileyo zempilo, okanye abathengisi be-intanethi, umz. I-Anthony's Organic Peeled Tiger Nuts (Yithenge, i-$ 11, amazon.com), ithi i-Appel. "Xa uthenga amantongomane engwe, khangela iimveliso eziqulethe kuphela amandongomane engwe okanye iiger nut ezinezinye izinto ezincinci," ezinje ngeswekile, iityiwa, kunye namafutha, cebisa uFeller. Iinguqulelo ezomileyo zinzima kakhulu ngaphandle kwebhegi, ngoko ke uya kufuna ukuzicwilisela emanzini ashushu kangangeyure (ish) de zihlafune kwaye zibenenyama phambi kokutya. Ukusuka apho, ungayonwabela i-snack njengokuba ubuya kwenza amandongomane okwenene: ngokwabo, kumxube wendlela, okanye ngaphezulu kwe-oatmeal, utsho u-Appel.

Ngokuphathelele amandongomane ehlosi amatsha? Ungazifumana kwiivenkile zokutya okunempilo okanye kwiimarike zamafama, utshilo u-Appel. Kule meko, khetha ezo zimdaka kwaye zingenawo amabala amnyama, njengoko oku kusenokuthetha ukuba zihambile, uyachaza. Ukusuka apho, qhubela phambili kwaye wonwabe ngendlela obuya kwenza ngayo kwiinguqulelo ezipakishiweyo.

Amandongomane eTiger "anokufunyanwa njengomgubo, usasazo kunye namafutha," utshilo uFeller, owongeza ukuba umgubo wengwe (Buy It, $14, amazon.com) unokuba yindawo enkulu yokubhaka engenagluten-qiniseka ukuba " yenziwe kwindawo engacwangcisi ingqolowa kwaye iqulethe ilebheli eqinisekisiweyo engenalo igluten, utshilo. Kodwa umxholo omkhulu wefayibha womgubo wengwe we-tiger unokwenza ukuba kube nzima ukuhambisa umgubo we-all-purpose kwi-1: 1 ratio, utshilo uAppel. Ke, kungcono kungcono ukulandela iresiphi eyilelwe isithako esifana nale ngqolowa yomgubo wengwe yetshokholethi I-Pine Nut eyosiweyo ukuqinisekisa ukuba amanye amacandelo asetyenziswa ngokwemilinganiselo echanekileyo. (Eyeleleneyo: Iintlobo ezitsha ezisi-8 zomgubo - kunye nendlela yokubhaka ngazo)

Inqaku lokugqibela: Ukuba ama-tiger nut ahlala kwindawo kwimenyu yakho yeveki, uya kufuna ukunqanda ukutya okuninzi ngaxeshanye. Amantongomane e-Tiger anezityebi kwifiber, enokubangela ukuphazamiseka kwe-GI (cinga: i-gas, i-bloating, i-diarrhea) kwabanye abantu xa idliwe ngamanani aphezulu, uthi u-Feller. Ukunqanda le miba, sela amanzi amaninzi kwaye wandise ukuthatha kwakho kancinci, icebisa i-Appel. Ngale ndlela, unokuba namantongomane akho engwe kwaye uzitye nazo.

Uphengululo lwe