Baobab Txiv Hmab Txiv Ntoo Yuav Txog Txhua Qhov Chaw - thiab Vim Li Cas Zoo

Zoo Siab

• Baobab yog dab tsi?
• Baobab Kev Noj Qab Haus Huv
• Cov txiaj ntsig kev noj qab haus huv Baobab
• Txhawb Kev Noj Qab Haus Huv Digestive
• Ua kom satiety
• Staves Tawm Kab Mob Ntev
• Tswj ntshav Qab Zib
• Txhawb Kev Tiv Thaiv Kab Mob
• Yuav Siv Li Cas thiab Noj Baobab
• Tshuaj xyuas rau

Lwm zaus koj nyob ntawm lub khw muag khoom noj, tej zaum koj yuav xav khaws qhov muag rau baobab. Nrog nws cov khoom noj muaj txiaj ntsig zoo thiab zoo siab tangy tsw, cov txiv hmab txiv ntoo yog nyob rau hauv nws txoj kev los ua cov mus-rau cov khoom xyaw rau cov kua txiv hmab txiv ntoo, ncuav qab zib, thiab lwm yam. Tab sis dab tsi yog baobab, raws nraim - thiab yog tag nrho cov buzz legit? Nyeem rau kom paub txog tag nrho cov txiaj ntsig baobab, nws ntau hom ntawv (piv txwv li baobab hmoov), thiab yuav siv li cas hauv tsev.

Baobab yog dab tsi?

Haiv neeg nyob rau Africa, baobab yog tsob ntoo uas tsim cov ntoo loj, xim av-daj, oval-puab, uas tseem hu ua baobab. Baobab txiv hmab txiv ntoo pulp (uas yog hmoov thiab qhuav) feem ntau yog siv los ua kua txiv hmab txiv ntoo, khoom noj txom ncauj, thiab porridge, Kev Tshawb Fawb Txog Kev Tshawb Fawb. Nws tuaj yeem ua rau lub cev qhuav dej ntxiv rau hauv cov hmoov, hu ua baobab hmoov. Thiab thaum cov noob thiab nplooj tuaj yeem noj tau, cov txiv hmab txiv ntoo (ob qho tib si tshiab thiab muaj zog) yog lub hnub qub tiag tiag thaum tawg qhib thiab tsoo ntawm ib ntawm cov tub phem no.

Baobab Kev Noj Qab Haus Huv

Baobab txiv hmab txiv ntoo pulp yog ntim nrog vitamin C thiab polyphenols, cov nroj tsuag tebchaw nrog antioxidant zog, raws li kev tshawb fawb luam tawm nyob rau hauv phau ntawv journal Molecules. Nws tseem yog lub hauv paus tseem ceeb ntawm cov zaub mov - xws li magnesium, calcium, thiab hlau - nrog rau fiber ntau, cov as -ham tseem ceeb rau kev noj qab haus huv hauv plab, qib roj cholesterol, thiab tswj ntshav qab zib. Qhov tseeb, 100 grams ntawm baobab hmoov (uas, dua, yog tsim los ntawm baobab txiv hmab txiv ntoo pulp) muaj 44.5 grams ntawm fiber, raws li Asmeskas Lub Tsev Haujlwm Saib Xyuas Kev Ua Liaj Ua Teb. (Txog: Cov txiaj ntsig ntawm fiber ntau ua rau nws yog qhov tseem ceeb tshaj plaws hauv koj cov zaub mov noj)

Txheeb xyuas cov khoom noj khoom haus ntawm 100 grams ntawm baobab hmoov, raws li USDA:

• 250 calorie ntau ntau
• 4 grams ntawm cov protein
• 1 g yog '
• 80 grams carbohydrates
• 44.5 grams fiber ntau

Cov txiaj ntsig kev noj qab haus huv Baobab

Yog tias koj tshiab rau baobab, nws yuav yog lub sijhawm ntxiv nws rau koj li kev noj qab haus huv. Cia peb dhia mus rau kev noj qab haus huv cov txiaj ntsig ntawm baobab txiv hmab txiv ntoo pulp (thiab yog li ntawd, hmoov), raws li kev tshawb fawb thiab sau npe noj zaub mov noj.

Txhawb Kev Noj Qab Haus Huv Digestive

ICYMI: Baobab txiv hmab txiv ntoo yog chock tag nrho ntawm cov fiber. Qhov no suav nrog cov fiber ntau uas tsis yaj, uas tsis yaj hauv dej. Insoluble fiber pab tiv thaiv cem quav los ntawm kev ua kom lub plab motility thiab bulking li cov quav, raws li Alison Acerra, MS, RDN, sau npe neeg noj zaub mov thiab tus tsim ntawm Strategic Nutrition Design. Cov fiber ntau hauv baobab kuj ua raws li prebiotic, aka "khoom noj" rau cov kab mob zoo hauv plab, sau tseg Acerra. Qhov no txhawb kev loj hlob ntawm tus phooj ywg cov kab mob, pab tiv thaiv plab dysbiosis, lub plab microbiome tsis txaus. Qhov no yog qhov tseem ceeb vim tias lub plab dysbiosis tuaj yeem ua rau pom cov tsos mob ntawm lub plab zom mov, suav nrog raws plab, mob plab, thiab mob plab, raws li Colorado State University. Nws tseem yog lub hauv paus ua rau ntau yam mob GI, suav nrog cov hnyuv me hnyuv loj hlob (SIBO), mob plab hnyuv (IBD), thiab mob plab hnyuv (IBS), hais tias Acerra.

Ua kom satiety

Koj puas xav ncaws lub khwb rau ntawm qhov chaw? Kev tshawb fawb xyoo 2017 pom tias baobab tuaj yeem txhawb kev ua tsaug rau nws cov ntsiab lus fiber ntau. Nov yog vim li cas: fiber txo qis kev tshaib plab los ntawm kev nqus dej hauv txoj hnyuv, uas ua rau nce ntim ntawm cov zaub mov muaj teeb meem hauv koj lub plab, piav qhia tus neeg noj zaub mov noj zaub mov noj zaub mov Annamaria Louloudis, MS, R.D.N. "Nws kuj yuav siv sij hawm ntev dua kom dhau los ntawm txoj hnyuv," uas yuav pab kom koj hnov ​​​​qab ntev. Tsis yog qhov no tuaj yeem pab tswj kev tshaib plab ntawm cov hnub tsis khoom, tab sis nws tuaj yeem pab kom poob phaus thiab tswj hwm kev noj qab haus huv, ib yam nkaus. (Related: Puas yog fiber ntau cov khoom zais cia kom poob phaus?)

Staves Tawm Kab Mob Ntev

Baobab muab cov tshuaj vitamin C zoo, muaj zog tiv thaiv kab mob antioxidant uas ua rau cov dawb radicals tsis zoo (cov teeb meem tsis zoo uas tuaj yeem ua rau lub cev thiab cov nqaij puas tsuaj), raws li kev tshawb pom luam tawm hauv phau ntawv xov xwm Cov khoom noj. Qhov no pab tiv thaiv kev nyuab siab oxidative, uas ntau dhau tuaj yeem ua rau kev txhim kho ntawm cov kab mob ntev xws li mob qog noj ntshav, mob plawv, Alzheimer tus kab mob, thiab mob caj dab rheumatoid.

Thiab tau qhov no: 100 grams ntawm baobab hmoov khav txog kwv yees li 173 milligrams ntawm cov vitamin C. Qhov ntawd yog ob zaug ntawm kev pom zoo noj zaub mov noj vitamin C ntawm 75 milligrams rau cov poj niam tsis xeeb tub, tsis pub niam mis. (FWIW, qhov loj me ntawm cov hmoov baobab feem ntau yog kwv yees li 1 tablespoon lossis 7 grams; yog li yog tias koj ua lej, 1 tablespoon baobab hmoov muaj txog 12 milligrams ntawm vitamin C, uas yog kwv yees li ib feem rau ntawm RDA ntawm vitamin C. .)

Tswj ntshav Qab Zib

Ua tsaug rau txhua qhov fiber ntau, baobab tseem tuaj yeem qiv tes hauv kev tswj ntshav qab zib. Txij li thaum fiber ntau txav mus qeeb los ntawm txoj hnyuv, nws kuj tseem ua rau qeeb qhov nqus ntawm carbohydrates los ntawm tag nrho koj cov pluas noj, hais Louloudis. (Qhov tseeb, kev kawm hauv Kev Tshawb Fawb Khoom Noj pom tias baobab txiv hmab txiv ntoo extract tuaj yeem ua tau li ntawd.) Qhov no yuav pab tswj koj cov ntshav qab zib kom ruaj khov thiab tiv thaiv cov dreaded tom qab noj mov poob, piav Louloudis. Nyob rau lub sijhawm ntev, kev tswj cov txiaj ntsig ntawm fiber tuaj yeem pab koj zam qhov teeb meem ntawm cov ntshav qab zib ntau ntau, suav nrog "teeb ​​meem kev zom zaub mov xws li ntshav qab zib, kab mob hauv lub plawv, rog rog, thiab ntshav siab," ntxiv Acerra. (Related: Ib Yam Tsis Muaj Ib Tug Qhia Koj Txog Ntshav Qab Zib)

Txhawb Kev Tiv Thaiv Kab Mob

Raws li cov txiv hmab txiv ntoo muaj cov vitamin C ntau, baobab tuaj yeem pab ua kom koj lub cev tiv thaiv kab mob. Thiab thaum cov kws tshaj lij tsis tau kawm tshwj xeeb txog kev sib txuas ntawm baobab thiab kev tiv thaiv kab mob, muaj cov pov thawj txaus los txhawb lub luag haujlwm ntawm vitamin C hauv kev tiv thaiv kab mob. Cov as-ham txhawb kev loj hlob (piv txwv li, sib npaug) ntawm cov lymphocytes lossis cov qe ntshav dawb uas ua rau cov tshuaj tiv thaiv kab mob thiab ua kom puas cov hlwb, raws li kev tshawb pom luam tawm hauv phau ntawv journal Cov khoom noj. Vitamin C kuj tseem pab tsim cov collagen, uas yog qhov tseem ceeb rau kev kho qhov txhab kom zoo. Ntxiv rau, raws li tau hais ua ntej, nws muaj cov khoom ua antioxidant; Qhov no tiv thaiv cov hlwb noj qab haus huv los ntawm kev puas tsuaj vim oxidative kev nyuaj siab uas tuaj yeem ua rau mob ntev.

Yuav Siv Li Cas thiab Noj Baobab

Hauv Tebchaws Meskas, baobab tseem yog menyuam yaus tshiab ntawm qhov thaiv, yog li koj yuav tsis pom tshiab, tag nrho cov txiv hmab txiv ntoo baobab ntawm koj lub khw muag khoom tom ntej jaunt. Hloov chaw, koj yuav pom ntau dua nyob rau hauv daim ntawv npaj-rau-noj cov hmoov, hais tias Cordialis Msora-Kasago, MA, RDN, sau npe kws noj zaub mov thiab tus tsim ntawm African Pot Nutrition.

Koj tuaj yeem pom baobab hmoov hauv tubs lossis hnab - piv txwv li KAIBAE Organic Baobab Txiv Hmab Txiv Ntoo Hmoov (Tab sis Nws, $ 25, amazon.com) - xws li ntawm cov khw muag khoom noj khoom haus zoo, Neeg Asmeskas lossis cov khw muag khoom thoob ntiaj teb, lossis online lossis yog cov khoom siv hauv cov khoom ntim - piv txwv li VIVOO Cov Txiv Hmab Txiv Ntoo Zaub Nrog Baobab (Yuav Nws, $ 34 rau 24 tom, amazon.com) — xws li kua txiv, tuav, thiab khoom noj txom ncauj. Qee zaum, koj kuj tseem yuav pom cov khoom ntim nrog cov txiv hmab txiv ntoo tiag tiag baobab, xws li Powbab Baobab Superfruit Chews (Yuav Nws, $ 16 rau 30 chews, amazon.com). Txawm li cas los xij, ua tsaug rau nws cov txiaj ntsig zoo ntawm cov khoom noj muaj txiaj ntsig thiab cov ntsiab lus fiber ntau, baobab tau dhau los ua ntau dua hauv cov khoom ntim, hais tias Louloudis - yog li muaj lub sijhawm zoo koj yuav pib pom nws ntau dua hauv cov khw muag khoom noj.

Ntawm daim ntawv ntawd, thaum yuav khoom baobab hmoov lossis cov khoom ntim khoom, muaj ob peb yam uas yuav tsum nco ntsoov. Thaum nws los txog rau hmoov lossis hmoov, cov khoom yuav tsum tsuas yog sau ib qho khoom xyaw: baobab txiv hmab txiv ntoo hmoov, raws li Louloudis. Tsis txhob muaj cov khoom lag luam nrog ntxiv suab thaj thiab cawv cawv, uas tuaj yeem ua rau lub plab zom mov, qhia Acerra. (Ntsis: Qab zib cawv feem ntau xaus rau hauv "-ol," xws li mannitol, erythritol, thiab xylitol.)

Yog tias koj muaj hmoo txaus kom tau txais koj txhais tes ntawm tag nrho cov txiv hmab txiv ntoo baobab, koj yuav zoo siab paub tias nws muaj lub neej txee zoo li ob xyoos, raws li Msora-Kasago. Tab sis taub hau - koj yuav tsum tau muab tso rau hauv ib lub luj tshib roj noj nws. Msora-Kasago piav qhia "Baobab los hauv lub plhaub tawv uas tiv thaiv cov txiv hmab txiv ntoo uas tuaj yeem noj tau," piav qhia Msora-Kasago. Thiab feem ntau, lub plhaub no tsis tuaj yeem qhib nrog riam, yog li nws yog ib qho rau tib neeg pov cov txiv hmab txiv ntoo tawm tsam qhov tawv lossis siv rauj rau tawg nws qhib, nws hais. Sab hauv, koj yuav pom cov pawg ntawm cov txiv hmab txiv ntoo ua hmoov sib tsoo hauv qhov tsis tuaj yeem, hlua, zoo li lub vev xaib. Txhua ntu muaj cov noob. Koj tuaj yeem xaiv ib qho, nqus ntawm cov pulp, tom qab ntawd pov tseg cov noob, hais tias Msora-Kasago. (Yog tias koj tab tom nrhiav ib lub txiv hmab txiv ntoo tshiab uas yooj yim me ntsis los pib sim nrog - nyeem: tsis muaj rauj - ces kos tawm papaya lossis txiv nkhaus taw.)

Raws li rau qhov saj? Qhov tsw ntawm baobab tshiab thiab baobab hmoov yog qab zib, tart, thiab saj zoo li txiv kab ntxwv qaub tov nrog vanilla, raws li Michigan State University. (BRB, tso dej tawm.) Tsis tas yuav hais, yog tias koj tab tom nrhiav ntxiv cov citrus-y tsw lossis cov as-ham ntxiv rau koj cov qhob cij hauv tsev, baobab yuav yog koj tus menyuam. Nov yog yuav siv baobab txiv hmab txiv ntoo pulp thiab hmoov hauv tsev li cas:

Raws li haus. Txoj hauv kev yooj yim tshaj plaws kom txaus siab rau baobab hmoov yog nyob rau hauv daim ntawv ntawm kev haus dej haus. Sib tov 1 los yog 2 tablespoons rau hauv ib khob dej txias, kua txiv hmab txiv ntoo, los yog iced tshuaj yej. Qab zib nrog zib mu los yog agave, yog tias koj xav tau, ces haus. (Thiab ua tsaug rau nws cov ntsiab lus potassium zoo, baobab hmoov kuj tseem tuaj yeem pab xa cov electrolytes thiab cov dej txaus thaum sib xyaw ua ke.)

Hauv pancakes. Ua kom muaj fiber ntau brunch kis nrog ib pawg ntawm baobab pancakes. Tsuas yog coj koj daim ntawv qhia mus rau pancake thiab hloov ib nrab ntawm cov hmoov nplej nrog baobab hmoov, qhia Louloudis. Xwb, siv cov pulp tshiab thiab ua cov baobab txiv hmab txiv ntoo pancakes los ntawm cov zaub mov blog Zimbo Chav ua noj.

Hauv cov khoom ci. "Koj tseem tuaj yeem siv baobab [hmoov] hauv cov khoom ci xws li muffins thiab txiv tsawb qhob cij rau kev txhawb nqa lub zog," sau Louloudis. Ntxiv ib diav rau lub batter lossis sim cov vegan baobab muffins los ntawm cov khoom noj blog Nroj Tsuag raws Folk. Cov hmoov kuj tuaj yeem siv los hloov cov nplaum ntawm tartar hauv cov khoom ci, sau ntawv Msora-Kasago.

Raws li topping. Ntxiv baobab txiv hmab txiv ntoo pulp lossis hmoov rau oatmeal, waffles, txiv hmab txiv ntoo, cereal, mis nyuj khov, lossis yogurt. Acerra yog txhua yam hais txog kev sib xyaw baobab hmoov rau hauv yogurt tais nrog cov txiv hmab txiv ntoo tshiab thiab gluten-dawb granola.

Hauv smoothies. Tsa koj daim ntawv qhia smoothie uas nyiam nrog ib lossis ob diav ntawm baobab hmoov lossis puv tes ntawm cov txiv hmab txiv ntoo pulp (tsis muaj cov noob). Cov tart tsw yuav saj zoo nyob rau hauv cov cua sov concoctions, xws li txiv nkhaus taw txiv nkhaus taw txiv maj phaub smoothie.

Raws li ib tug thickener. Yuav tsum tau ua kom tuab cov ntses lossis kua zaub tsis muaj gluten? Sim baobab hmoov, pom zoo rau Acerra. Pib nrog ib diav thiab maj mam ntxiv ntau ntxiv raws li xav tau. Qab zib, tangy tsw yuav ua haujlwm tshwj xeeb hauv BBQ ntses rau shredded BBQ seitan. (ICYDK, seitan yog cov protein ntau ntim, cog cov nqaij uas zoo rau vegan, neeg tsis noj nqaij, thiab txhua tus neeg nyob nruab nrab.)

Tshuaj xyuas rau