Dab tsi yog Tiger Nuts thiab Vim Li Cas Lawv Dag Zog Txhua Qhov?

Zoo Siab

• Dab tsi yog Tiger Ceev, Xijpeem?
• Yog li, vim li cas Tiger Nuts thiaj li nrov hnub no?
• Yuav Xaiv Li Cas thiab Noj Tsov Txiv Ntoo
• Tshuaj xyuas rau

Thaum xub thawj siab ib muag, cov txiv ntseej tej zaum yuav zoo li cov noob taum daj xim av garbanzo. Tab sis tsis txhob cia qhov kev xav thawj zaug dag koj, vim tias lawv tsis yog taum tsis yog txiv ntseej. Txawm li cas los xij, lawv yog cov khoom noj muaj fiber ntau vegan uas tam sim no tab tom muaj kev noj qab haus huv. Xav paub? Ua ntej, kawm txog cov txiv ntseej, ntxiv rau yam paub yog tias koj txaus siab sim lawv.

Dab tsi yog Tiger Ceev, Xijpeem?

Txawm hais tias lawv lub npe, tsov txiv ntoo tsis yog txiv ntoo tiag tiag. Theej, lawv yog cov zaub me me hauv paus lossis tubers (zoo li qos yaj ywm thiab yams) uas muaj kev vam meej nyob rau thaj tsam chaw sov thiab Mediterranean hauv ntiaj teb, raws li tsab ntawv tshawb fawb xyoo 2020 luam tawm hauv Lub Scientific World Journal. Qhov ntawd tau hais tias, cov zaub ntsuab loj - uas, BTW, kuj tseem paub los ntawm ntau lub npe, suav nrog chufa (hauv lus Mev), daj nutsedge, thiab lub ntiaj teb almonds - tau loj hlob thoob plaws ntiaj teb.

Auj, thiab ntawm no yog tus ncaws pob: Txawm hais tias cov txiv ntseej tsis yog txiv ntseej, lawv ua khav theeb qab zib, nutty tsw uas zoo li nco txog almonds lossis pecans, sib koom Jenna Appel, MS, RD, LDN, tus kws kho mob sau npe thiab tus tsim ntawm Appel Nutrition Inc. Cov tubers kuj ntim cov khoom noj khoom haus punch, muab cov nyiaj ntau ntawm cov poov tshuaj, calcium, hlau, vitamin E, thiab magnesium, raws li tsab xov xwm 2015 luam tawm nyob rau hauv Phau ntawv Journal of Analytical Methods in Chemistry. Kev tshawb fawb qhia tau hais tias cov txiv ntseej tseem muaj cov rog tsis txaus (aka "zoo"), uas tau pom tias txo cov roj cholesterol thiab txo qhov kev pheej hmoo ntawm kab mob plawv.

Thiab thaum nws los txog rau khaws cia, yuam kev, tej yam uas khiav zoo, tsov ceev tau txais koj npog. Tsis tsuas yog lawv muaj fiber ntau (uas tuaj yeem pab tswj cov ntshav qab zib kom tsawg, txo cov roj cholesterol, thiab txhawb kev zom zaub mov), tab sis lawv kuj muaj cov hmoov txhuv nplej siab, hom carb uas tsis tuaj yeem tawg los ntawm koj cov enzymes digestive. Hloov chaw, nws coj tus cwj pwm zoo li fiber ntau thiab, raws li kws kho mob sau npe Maya Feller, MS, RD., C.D.N., pub cov kab mob muaj txiaj ntsig hauv koj lub plab, yog li pab zaub mov txav mus los ntawm koj lub cev. Lub zog prebiotic no tseem tuaj yeem txhawb nqa tag nrho lub plab zoo siab thiab noj qab haus huv, uas, dhau los, tuaj yeem pab tswj ntau lub cev ua haujlwm, suav nrog kev tiv thaiv kab mob, tswj cov roj cholesterol, thiab cov paj hlwb tsim tawm, piav qhia Feller. (Saib ntxiv: Yuav Ua Li Cas Txhim Kho Koj Lub Plawv Kev Noj Qab Haus Huv - thiab Vim Li Cas Nws Tseem Ceeb, Raws Li Tus Kws Kho Mob Gastroenterologist)

Tam sim no, kuv paub tias koj tab tom xav li cas: Qhov ntawd zoo heev thiab txhua yam tab sis ntau npaum li cas muaj fiber ntau, protein ntau, [ntxig rau cov as -ham ntawm no] puas tuaj yeem muaj nyob hauv cov pob me me? Thaj, me ntsis. Ua ntej, 1-ounce kev noj ntawm Organic Gemini cov nqaij nyoos, hlais cov txiv ntoo (Yuav Nws, $ 9, amazon.com):

• 150 calorie ntau ntau
• 2 grams ntawm cov protein
• 7 g yog '
• 19 grams ntawm carbohydrates
• 10 grams fiber ntau
• 6 grams qab zib

Yog li, vim li cas Tiger Nuts thiaj li nrov hnub no?

Thaum tsov ceev tej zaum tsuas yog nyuam qhuav popped rau hauv koj lub radar, lub hauv paus veggies tsis raws nraim tshiab - deb ntawm nws, tiag tiag. Qhov tseeb tiag, tsov txiv ntoo tau pom meej tias yog cov khoom xyaw uas nyiam tshaj plaws uas lawv tau muab tso rau hauv thiab pom nrog cov neeg Iyiv faus txij li plaub txhiab xyoo BC. txog rau xyoo pua AD, raws li kev tshawb fawb luam tawm hauv Economic Biology. Txhais lus: Cov tubers no tau ua tus kiv cua nyiam rau ib pliag.

Lawv kuj tseem suav tias yog cov khoom xyaw tseem ceeb hauv ntau yam zaub mov, suav nrog Mexican thiab West African zaub mov, hais tias Feller. Hauv Spain, tsov txiv ntoo tau siv ntau pua xyoo (txij li xyoo pua 13th, raws li NPR) ua kom txias, creamy haus hu ua horchata de chufa (aka tiger nut milk) uas feem ntau nyiam nyob rau lub caij ntuj sov.

Tsis ntev los no, "tsov ceev tau txais kev saib xyuas vim tias lawv cov khoom noj muaj txiaj ntsig zoo," hais Feller.Lawv cov ntsiab lus fiber ntau yog qhov txaus nyiam tshwj xeeb, vim tias nws muaj txiaj ntsig tshwj xeeb rau lub plab noj qab haus huv - thaj tsam ntawm kev noj qab haus huv uas tib neeg tau tsom mus rau ntau dua, hais tias Appel. ICYMI saum toj no, tsov txiv ntoo muaj fiber ntau uas lub cev zom tsis tau. Yog li, nws "mus rau [hauv] lub plab zom mov qis, qhov uas nws tseem ceeb dhau los ua zaub mov los pab cov kab mob noj qab haus huv," hais tias Appel. Ntxiv rau, "cov neeg siv khoom tab tom nrhiav ntau yam khoom noj, tag nrho cov zaub mov xaiv rau cov khoom noj txom ncauj, tsis yog [ua tiav] zaub mov," ntxiv Appel. Thiab kwv yees dab tsi? Tiger txiv ntoo haum rau daim nqi - ntxiv rau, lawv kuj yog ib txwm vegan thiab gluten-dawb ib yam nkaus, nws hais.

Thiab yuav tsum tsis txhob hnov ​​​​qab txog qhov tseeb tias cov txiv ntoo tuaj yeem hloov tau yooj yim rau hauv cov dej haus, uas koj tuaj yeem snag hauv cov thawv me me hauv online (Mu Nws, $ 14, amazon.com) lossis nplawm koj tus kheej los ntawm kev ntub cov txiv ntoo rau 24 teev, sib tov nrog dej thiab sweeteners thiab flavorings (xws li cinnamon), ces straining sib tov los ntawm ib tug sieve, raws li Spanish zaub mov blog, Spain ntawm Fork. Qhov tshwm sim? Cov dej haus tsis muaj mis nyuj uas tau tso cai rau lub tuber los koom nrog cov kev hloov pauv ntawm cov mis nyuj cog, uas twb muaj nyob hauv cov zaub mov, hais tias Appel. Dab tsi ntxiv, txij li lawv tsis yog txiv ntseej, tiger txiv ntoo mis los yog horchata de chufa yog qhov zoo tagnrho rau cov neeg cog qoob loo uas muaj txiv ntoo ua xua, sau Feller. (Suab nrov ntawm koj txoj kev? Tom qab ntawd koj kuj yuav xav sim mis oat lossis txiv tsawb mis.)

Yuav Xaiv Li Cas thiab Noj Tsov Txiv Ntoo

Tsov txiv ntseej feem ntau muag hauv cov ntawv qhuav, uas koj tuaj yeem yuav los ntawm cov khw muag khoom noj, khw tshwj xeeb khoom noj khoom haus noj qab haus huv, lossis khw muag khoom online, piv txwv li. Anthony's Organic Peeled Tiger Nuts (Yuav Nws, $ 11, amazon.com), hais tias Appel. "Thaum yuav ntim cov txiv ntseej, saib cov khoom uas tsuas muaj cov txiv ntseej lossis cov txiv ntseej nrog lwm yam khoom xyaw tsawg," xws li qab zib, ntsev, thiab rog, qhia Feller. Cov ntawv ziab qhuav yog qhov nyuaj heev tawm ntawm lub hnab, yog li koj yuav xav tau tsau 'em hauv dej kub rau ib teev (ish) kom txog thaum lawv chewy thiab meaty ua ntej noj. Los ntawm qhov ntawd, koj tuaj yeem txaus siab rau cov khoom noj txom ncauj zoo li koj xav tau cov txiv ntoo tiag tiag: ntawm lawv tus kheej, hauv kev sib xyaw, lossis saum cov oatmeal, hais tias Appel.

Raws li rau cov txiv ntoo tshiab? Tej zaum koj tuaj yeem pom lawv ntawm cov khw muag khoom noj qab haus huv hauv zos lossis cov khw muag khoom noj, hais tias Appel. Hauv qhov no, xaiv cov uas yog xim av thiab tsis muaj qhov tsaus ntuj, vim qhov no yuav txhais tau tias lawv tau ploj mus lawm, nws piav qhia. Los ntawm qhov ntawd, mus tom ntej thiab txaus siab rau ib yam li koj xav nrog cov ntawv ntim khoom.

Tsov txiv ntoo "kuj tseem tuaj yeem pom ua hmoov, kis tau, thiab roj," sau Feller, uas ntxiv tias cov txiv ntseej hmoov (Yuav Nws, $ 14, amazon.com) tuaj yeem yog qhov zoo tshaj plaws gluten-dawb ci hloov-tsuas yog ua kom nws " tau tsim nyob rau hauv ib qho chaw uas tsis ua cov nplej thiab muaj cov ntawv pov thawj gluten-dawb daim ntawv lo, "nws hais. Tab sis cov ntsiab lus fiber ntau ntawm tsov txiv ntoo hmoov yuav ua rau nws nyuaj rau sub rau tag nrho cov hom phiaj hmoov ntawm 1: 1 piv, hais tias Appel. Yog li, nws yuav zoo tshaj los ua raws daim ntawv qhia tsim rau cov khoom xyaw xws li cov txiv ntseej hmoov nplej chocolate chip ncuav qab zib los ntawm Toasted Pine Txiv Ntoo kom ntseeg tau tias lwm cov khoom siv tau siv hauv qhov tseeb. (Txog: 8 Hom Tshuaj Tshiab - thiab Yuav Ua Li Cas Ci Nrog Lawv)

Ib daim ntawv kawg: Yog tias tsov txiv ntoo tsaws ib qho chaw hauv koj cov ntawv qhia txhua lub lim tiam, koj yuav xav kom tsis txhob noj ntau dhau ib zaug. Tsov txiv ntseej muaj cov fiber ntau, uas tuaj yeem ua rau GI tsis xis nyob (xav tias: roj, tsam plab, raws plab) hauv qee tus neeg thaum noj ntau ntau, hais tias Feller. Txhawm rau zam cov teeb meem no, haus dej kom ntau thiab nce koj li kev nqus sai, pom zoo Appel. Txoj kev no, koj tuaj yeem muaj koj cov txiv ntseej thiab noj lawv ib yam.

Tshuaj xyuas rau