Ma kahi o ka hua hua Baobab - a no ke kumu maikaʻi

Anter

• He aha ka Baobaba?
• ʻO Baobab Nutrite
• Nā Pōmaikaʻi Ola Baobab
• Kākoʻo i ke Ola Digestive
• Hoʻonui i ka māʻona
• Hoʻopaʻa i nā maʻi maʻi
• Mālama i ke kō kō
• Kākoʻo i ka ʻōnaehana paleʻāina
• Pehea e hoʻohana ai a ʻai ai i ka Baobab
• Nānā no

I ka manawa aʻe e hele ai ʻoe i ka hale kūʻai, makemake paha ʻoe e makaʻala i ka baobaba. Me kona ʻano momona momona a me ka ʻono ʻoluʻolu, ke hele nei ka hua i lilo ka hele i ka mea hana no nā wai, nā kuki, a me nā mea hou aʻe. Akā he aha ka baobab, pololei - a he legit nā buzz āpau? E heluhelu e aʻo e pili ana i nā pono baobab āpau, kona mau ʻano like ʻole (ʻo ia hoʻi ka pauma baobab), a pehea e hoʻohana ai ia mea ma ka home.

He aha ka Baobaba?

ʻOiwi i ʻApelika, ʻo ka baobab kahi kumulāʻau e hua mai i nā hua nui, ʻeleʻele-melemele, ʻano ʻōval, a i kapa ʻia hoʻi he baobab. Hoʻohana mau ʻia ka hua hua hua Baobab (ʻo ia ka pauka a maloʻo) e hana i ka wai, nā meaʻai māmā, a me nā porridge, e like me Nā Hōʻike ʻepekema. Hiki ke hoʻomaloʻo hou ʻia i loko o ka pauka, i kapa ʻia ka palaoa baobab. A ʻoiai hiki ke ʻai ʻia nā ʻanoʻano a me nā lau, ʻo ka pulp (ʻo ka mea hou a me ka ikaika) ka hōkū maoli i ka wā e hāmama ai a ʻai i kekahi o kēia mau keiki ʻino.

ʻO Baobab Nutrite

Hoʻopiha ʻia ka hua hua hua Baobab me ka wikamina C a me nā polyphenols, nā mea kanu me nā waiwai antioxidant, e like me ka noiʻi i paʻi ʻia i loko o ka puke pai. Molekule. ʻO ia pū kekahi kumu waiwai o nā minelala - e like me ka magnesium, calcium, a me ka hao - me ka puluniu, kahi mea pono nui no ka neʻe ʻana o ka ʻōpū, nā pae kolesterol, a me ka kaohi kō kō. ʻO ka ʻoiaʻiʻo, ʻo 100 grams o ka pauka baobab (ʻo ia hoʻi, i hana ʻia mai ka pulp hua baobab) hāʻawi i 44.5 grams o ka fiber, e like me ka United States Department of Agriculture. (E pili ana: ʻO kēia mau pono o ka fiber e lilo ia i meaʻai nui loa i kāu ʻai)

E nānā i ka ʻike meaʻai o 100 grams o ka pauka baobab, e like me ka USDA:

• 250 calories
• 4 grams protein
• 1 gram momona
• 80 mau pākeke
• 44.5 grams fiber

Nā Pōmaikaʻi Ola Baobab

Inā he mea hou ʻoe i ka baobab, ʻo ia paha ka manawa e hoʻohui ai ia mea i kāu hana maʻamau. E luʻu kākou i nā pono olakino o ka hua hua hua baobab (a no laila, ka pauka), e like me ka noiʻi a me nā mea ʻai papa inoa.

Kākoʻo i ke Ola Digestive

ICYMI: Ua piha ka hua Baobab i ka fiber. Hoʻopili pū kēia me ka fiber insoluble, ʻaʻole e hemo i ka wai. Hiki i ka fiber insoluble ke pale i ka constipation ma o ka hoʻonui ʻana i ka motility o ka ʻōpū a me ka hoʻonui ʻana i ka pahu, e like me Alison Acerra, M.S., R.D.N., ka meaʻai meaʻai a me ka mea nāna i hoʻokumu i ka Strategic Nutrition Design. Hoʻohana pū ka fiber i loko o ka baobab ma ke ʻano he prebiotic, aka "meaʻai" no nā hua bacteria maikaʻi i loko o ka ʻōpū, wahi a Acerra. Hoʻoulu kēia i ka ulu ʻana o nā bacteria maikaʻi, e kōkua ana i ka pale ʻana i ka ʻōpū o ka ʻōpū, kahi microbiome ʻōpū kaulike ʻole. ʻO kēia kī no ka mea hiki i ka ʻōpūbibibibi ke hoʻonāuki i nā ʻōuli o ka ʻōpū gastrointestinal, e like me ka maʻi diarrhea, cramp, a me ka ʻeha o ka ʻōpū, e like me ke Kulanui ʻo Colorado State. ʻO ia pū ke kumu o nā ʻano GI like ʻole, e like me ka nui o ka ʻōpū o ka ʻōpū (SIBO), ka maʻi ʻōpū (IBD), a me ka maʻi hanu ʻeha (IBS), wahi a Acerra.

Hoʻonui i ka māʻona

Makemake ʻoe e keʻehi i ke kaʻe? Ua ʻike ʻia kahi noi ma 2017 e hiki i ka baobab ke hoʻonui i ke aloha i ka mahalo i kāna ʻike fiber kiʻekiʻe. Eia ke kumu: hoʻoliʻiliʻi ka fiber i ka pōloli ma ke komo ʻana i ka wai i loko o ka gastrointestinal tract, kahi e hoʻonui ai i ka nui o nā mea ʻai i loko o kou ʻōpū, e wehewehe ai i ka mea kākau inoa no nā mea kākau inoa, ʻo Annamaria Louloudis, MS, RD.N. "ʻOi aku ka lōʻihi o ka hele ʻana ma waena o ka gastrointestinal tract," e kōkua ana iā ʻoe e piha no kekahi manawa lōʻihi. ʻAʻole hiki i kēia ke kōkua i ka mālama ʻana i ka wī i nā lā hana, akā hiki iā ia ke kōkua i ka pohō kaumaha a me ka hoʻokele. (Pili: ʻO ka puluniu ka mea huna i ka lilo kaumaha?)

Hoʻopaʻa i nā maʻi maʻi

Hāʻawi ʻo Baobab i ka nui o ka huaora C, he antioxidant ikaika e hoʻokaʻawale i nā radical manuahi (nā molekala ʻino e hiki ke alakaʻi i ka pōʻino o ke kelepona a me ka ʻiʻo), e like me nā ʻike i paʻi ʻia ma ka puke pai. Nutrients. Kōkua kēia i ka hakakā oxidative stress, ka mea i hiki ke alakaʻi i ka ulu ʻana o nā maʻi maʻi mau e like me ka maʻi ʻaʻai, maʻi puʻuwai, maʻi ʻo Alzheimer, a me ka rheumatoid arthritis.

A e kiʻi i kēia: 100 mau kaona o ka baobab pauka e kaena aku ma kahi o 173 milligrams o ka huaora C. ʻO ia ma kahi o ʻelua mau manawa ka papa ʻaina ʻai e pono ai ka wikamina C o 75 milligrams no nā wahine hāpai ʻole, hānai ʻole. (FWIW, ʻo ka nui o ka lawelawe ʻana o ka hapa nui o nā pauka baobab ma kahi o 1 punetēpē a i ʻole 7 grams; no laila inā e hana ʻoe i ka makemakika, ʻo 1 punetēpuni o ka pauda baobab he 12 milligrams o ka huaora C, ʻo ia hoʻi ma kahi o ka hapaono o ka RDA o ka huaora C. .)

Mālama i ke kō kō

Mahalo i kēlā fiber, hiki i ka baobab ke hāʻawi lima i ka mālama ʻana i ke kō kō. Ma muli o ka neʻe mālie ʻana o ka fiber ma o ka ʻōpū o ka ʻōpū, hoʻolohi hoʻi ia i ka absorption o nā kalapona mai ke koena o kāu ʻai, wahi a Louloudis. (ʻOiaʻiʻo, kahi haʻawina ma ʻImi ʻai meaʻai ʻike kēia hiki i nā hua hua baobab ke hana pēlā.) Hiki i kēia ke kōkua i ka hoʻokūpaʻa ʻana i kāu kō kō a pale aku i kēlā mau weliweli o ka ikaika ma hope o ka ʻai ʻana, wehewehe ʻo Louloudis. I ka wā lōʻihi, hiki i nā hopena hoʻoponopono o ka fiber ke kōkua iā ʻoe e pale i nā hoʻopiʻi o ka piʻi pinepine ʻana o ke kō koko, me nā "pilikia metabolic e like me ka maʻi diabetes, ka maʻi puʻuwai, ka momona momona, a me ke koko kiʻekiʻe," hoʻohui ʻo Acerra. (Pili: ʻO kahi mea ʻaʻohe mea e haʻi iā ʻoe e pili ana i ke kō kō koko haʻahaʻa)

Kākoʻo i ka ʻōnaehana paleʻāina

Ma ke ʻano he hua kiʻekiʻe i ka wikamina C, hiki i ka baobab ke kōkua i ka mālama ʻana i kāu ʻōnaehana pale pale. A ʻoiai ʻaʻole i aʻo pono ka poʻe loea i ka loulou ma waena o ka baobab a me ka pale ʻana, nui nā hōʻike e kākoʻo i ke kuleana o ka wikamina C i ka hana pale. Hoʻonui ka mea momona i ka hoʻonui ʻana (ʻo ia hoʻi, hoʻonui) o nā lymphocytes a i ʻole nā ​​aʻa koko keʻokeʻo e hana i nā mea ʻino a hoʻopau i nā hunaola weliweli, e like me nā ʻike i paʻi ʻia i loko o ka puke pai. Nutrients. Kōkua ka Vitamin C i ka synthesize collagen, ʻo ia ke kī no ka hoʻōla ʻana i ka ʻeha. Hoʻohui, e like me ka mea i ʻōlelo ʻia ma mua, loaʻa iā ia nā waiwai antioxidant; pale kēia i nā pūnaewele olakino mai ka pōʻino ma muli o ke koʻikoʻi oxidative hiki ke alakaʻi i nā kūlana maʻi.

Pehea e hoʻohana ai a ʻai ai i ka Baobab

Ma ʻAmelika Hui Pū ʻIa, he keiki hou ka baobab ma ka poloka, no laila ʻaʻole ʻoe e ʻike i ka hua baobaba hou a pau ma kāu huakaʻi kūʻai kūʻai hou. Ma kahi o, e ʻike paha ʻoe ia mea i kahi ʻano pauda mākaukau e ʻai ai, wahi a Cordialis Msora-Kasago, M.A, RD.N., kahi papaʻai meaʻai i hoʻopaʻa inoa ʻia a me ka mea hoʻokumu o The African Pot Nutr.

Hiki iā ʻoe ke loaʻa i ka pauka baobab i loko o nā pahu a i ʻole ʻeke - ʻo ia hoʻi ʻo KAIBAE Organic Baobab Fruit Powder (But It, $25, amazon.com) - e like me nā hale kūʻai meaʻai maoli, ʻApelika a i ʻole nā ​​mākeke ākea ākea, a i ʻole ma ka pūnaewele a i ʻole kahi mea hana i nā meaʻai i ʻūlū ʻia - ʻo ia hoʻi ʻo VIVOO Energy Frite Bite me Baobab (Buy It, $ 34 no 24 mau nahu, amazon.com) — e like me nā wai inu, nā kī, a me nā meaʻai māmā. I kekahi manawa, ʻike paha ʻoe i kahi huahana i hoʻopaʻa ʻia me ka pulp hua baobab maoli, e like me Powbab Baobab Superfruit Chews (Buy It, $16 no 30 chews, amazon.com). ʻO kēlā me kēia ʻaoʻao, mahalo i kāna ʻike meaʻai maikaʻi a me ka ʻike fiber, ua lilo ka baobab i mea maʻamau i nā huahana i hoʻopili ʻia, wahi a Louloudis - no laila aia kahi manawa maikaʻi e hoʻomaka ai ʻoe e ʻike hou aku i ia mea ma ka hale kūʻai.

Ma kēlā leka, ke kūʻai aku nei i ka paukū baobab a i ʻole nā ​​huahana pūʻolo, aia kekahi mau mea e noʻonoʻo ai. I ka wā e pili ana i ka pauka a i ʻole ka palaoa, pono e hoʻopaʻa inoa ka huahana i hoʻokahi mea: ka pauka hua baobab, e like me Louloudis. Hōʻalo i nā huahana me nā kō a me nā wai kō kō, i hiki ke hoʻopilikia i ka gastrointestinal, ʻōlelo aʻo iā Acerra. (ʻ Tiplelo Aʻo: pau nā wai kō kō i ka "-ol," e like me ka mannitol, erythritol, a me xylitol.)

Inā laki ʻoe e kau i kou mau lima ma ka hua baobab holoʻokoʻa, ʻoliʻoli ʻoe i ka ʻike ʻana he ola papahele kona e like me ʻelua mau makahiki, e like me kā Msora-Kasago. Akā nā poʻo i luna - pono ʻoe e hoʻokomo i kahi hamo kuʻekuʻe e ʻai ai. "Hele mai ʻo Baobab i loko o kahi pūpū paʻa e pale ai i ka hua ʻai maoli," wehewehe ʻo Msora-Kasago. A pinepine, ʻaʻole hiki ke wehe ʻia kēia pūpū me ka pahi, no laila he mea maʻamau ka hoʻolei ʻana o ka poʻe i nā hua i ka ʻili paʻakikī a i ʻole ka hoʻohana ʻana i ka hāmare e wāwahi ai, i ʻōlelo ʻo ia. I loko, e ʻike ʻoe i nā huhui o nā ʻāpana huaʻai pauka i hoʻopili ʻia i loko o kahi pūnaewele inedible, stringy, like me ka lāʻau. Loaʻa i kēlā me kēia ʻāpana kahi hua. Hiki iā ʻoe ke koho i hoʻokahi, omo i ka pulp, a laila hoʻolei i ka hua, wahi a Msora-Kasago. (Inā ʻoe e ʻimi i kahi hua hou i maʻalahi iki e hoʻomaka i ka hoʻokolohua ʻana - heluhelu: ʻaʻohe hamare e pono ai - a laila e nānā i ka pepaya a me ka mango.)

A ʻo ke ʻono? ʻO ka ʻono o ka baobab hou a me ka palaoa baobab he mea momona, tart, a ʻono e like me ka huaʻulu i hui pū ʻia me ka vanilla, e like me ka University of Michigan State. (BRB, drooling.) ʻAʻole pono e ʻōlelo, inā ʻoe e ʻimi nei e hoʻohui i kahi ʻono citrus-y a i ʻole nā ​​​​meaʻai ʻē aʻe i kāu concoctions homemade, ʻo ka baobab paha kāu gal. Eia pehea e hoʻohana ai i ka pulp hua baobab a me ka pauka ma ka home:

Me he mea inu lā. ʻO ke ala maʻalahi loa e leʻaleʻa i ka pauka baobab ma ke ʻano o ka inu ʻoluʻolu. Hoʻohui 1 a ʻelua paha punetēpō i loko o ke kīʻaha wai anuanu, wai wai, a i ʻole tī tī. E ʻono me ka meli a i ʻole agave, inā makemake ʻoe, a laila inu. (A mahalo i ka ʻike o ka potassium kamahaʻo, hiki i ka pauka baobab ke kōkua i ka hāʻawi ʻana i nā electrolytes a me ka hydration i ka wā e hui ʻia i loko o kahi mea inu.)

I pancakes. E hana i kahi brunch piha i ka pulupulu i hohola ʻia me kahi ʻāpana pancakes baobab. E lawe wale i kāu papa hana pancake a pani i ka hapalua o ka palaoa me ka pauka baobab, e ʻōlelo ʻo Louloudis. ʻO kahi ʻē aʻe, e hoʻohana i ka pulp hou a hana i kēia mau pancakes hua baobab mai ka blog meaʻai ʻO Zimbo Kitchen.

I loko o nā mea kālua. "Hiki iā ʻoe ke hoʻohana i ka baobab [pauka] i nā mea i hoʻomoʻa ʻia e like me nā muffins a me ka palaoa maiʻa no kahi mea momona," i ʻōlelo ʻo Louloudis. E hoʻohui i hoʻokahi punetune i ka paila a hoʻāʻo paha i kēia mau vegan baobab muffins e ka blog blog meaʻai Kanaka Ma muli o nā mea kanu. Hiki ke hoʻohana ʻia ka pauka i mea pani no ka krima o ka tartar i nā mea i hoʻomoʻa ʻia, nā memo a Msora-Kasago.

Ma ke ʻano he pāpale. Hoʻohui i nā hua hua baobab a i ʻole ka pauka ma luna o ka oatmeal, waffles, hua, cereal, ice cream, a i ʻole yogurt. ʻO Acerra e pili ana i ka hoʻohuihui ʻana i ka pauma baobab i loko o nā pola yogurt me nā hua hou a me ka granola manuahi.

I ka laumania. E hoʻokiʻekiʻe i kāu papa hana leʻaleʻa punahele me hoʻokahi a ʻelua paha punetēpō o ka pauka baobab a i ʻole ka piha lima o nā hua hua (me ka ʻole o nā hua). E ʻono kupaianaha ke koʻo tart i nā concoctions tropical, e like me ka mānoanoa hua niu papaya.

E like me ka mānoanoa. Pono e mānoanoa i ka ʻuala a i ʻole ka sopa me ka gluten? E hoʻāʻo i ka palaoa baobab, paipai iā Acerra. E hoʻomaka me hoʻokahi teaspoon a hoʻonui hoʻonui i ka mea e pono ai. ʻOi aku ka maikaʻi o ka ʻono a me ka ʻono i loko o kahi kīʻaha BBQ no ka seitan BBQ i ʻoki ʻia. (ICYDK, seitan kahi protein-piha i kaʻiʻo i hoʻokumu ʻia me nā mea kanu i kūpono no ka vegan, nā mea ʻai, a me nā mea āpau ma waena.)

Nānā no