He aha nā huaʻai tigika a no ke aha lākou i huli koke ai i kēlā me kēia wahi?

Anter

• He aha ke ʻano o nā Tiger Nuts?
• No laila, No ke aha i makemake nui ʻia ai nā hua Tiger i kēia mau lā?
• Pehea e koho ai a ʻai ai i nā hua Nika
• Nānā no

I ka nānā mua ʻana, ʻano like paha nā nika tiger me nā pīni garbanzo brown brown. Akā, mai waiho i nā manaʻo mua e hoʻopunipuni iā ​​ʻoe, no ka mea ʻaʻole lākou he pi ʻaʻole hoʻi hua kukui Eia nō naʻe, he ʻai meaʻai vegan kiʻekiʻe i kēia manawa ma ke ʻano meaʻai olakino. Hoihoi paha? Ma mua, e aʻo e pili ana i nā tiger nuts, a me nā mea e ʻike ai inā makemake ʻoe e hoʻāʻo iā lākou.

He aha ke ʻano o nā Tiger Nuts?

ʻOiai ko lākou inoa, ʻaʻole nati maoli nā tiger nuts. ʻOi aku, he mau mea kanu aʻa paha ia (e like me kaʻuala a me nā uala) e ulu pono ana i nā wahi tropical a me Mediterranean ma ka honua, e like me kahi ʻatikala noiʻi 2020 i paʻi ʻia ma ʻO ka Nūpepa honua ʻepekema. ʻO kēlā, ʻo nā mea ʻai nunui kinikini - kahi, BTW, i ʻike ʻia e nā inoa like ʻole, e like me chufa (i Paniolo), hua melemele, a me nā ʻalemona honua - ulu ʻia a puni ka hona puni honua.

ʻ, a eia ka ʻāʻī: ʻoiai ʻaʻole nī hua nā tiger, lākou hana ke kaena nei i kahi ʻono momona a momona hoʻi e hoʻomanaʻo ai i nā ʻalemona a i ʻole nā ​​pecan, kaʻana like ʻo Jenna Appel, MS, RD, LDN, kahi mea ʻai i hoʻopaʻa inoa ʻia a me ka mea hoʻokumu o Appel Nutrition Inc. vitamina E, a me ka magnesium, e like me ka 2015 'atikala i paʻi 'ia ma ka Ka Nūpepa o nā ʻano hana anamanaʻo i loko o ke kemika. Hōʻike ka noiʻi e waiwai pū kekahi nā huaʻai tiger i nā momona momona ʻole (aka "maikaʻi"), i ʻike ʻia e hoʻohaʻahaʻa i ke koko kolokolo a hoʻēmi i ka makaʻi o ka maʻi puʻuwai.

A i ka wā e pili ana i ka mālama ʻana, hewa, holo mālie nā mea, ua uhi ʻia ʻoe e nā tiger nuts. ʻAʻole wale lākou i piha i ka fiber (hiki ke kōkua i ke kaohi ʻana i nā pae kō kō, hoʻohaʻahaʻa i nā pae kolesterol, a kākoʻo i ke olakino ʻōpū), akā loaʻa pū kekahi i nā starch kūpale, kahi ʻano karbona hiki ʻole ke wāwahi ʻia e kāu mau digestive enzymes. Ma ke ʻano, ʻano like ia e like me ka fiber a, e like me ka mea kākau inoa Maya Feller, MS, RD, C.D.N., hānai i nā koʻohune maikaʻi i loko o kou ʻōpū, a kōkua i ka neʻe o ka meaʻai i kāu ʻōnaehana. Hiki i kēia mana prebiotic ke hoʻoulu i kahi ʻōpū hauʻoli a olakino hoʻi, a laila, hiki ke kōkua i ka mālama ʻana i nā ʻano hana o ke kino, e like me ka pale ʻana, ka hoʻoponopono ʻana i ke kolesterol, a me nā hana pūnana nerve, e wehewehe ai ʻo Feller. (E ʻike hou aʻe: Pehea e hoʻomaikaʻi ai i kou ola kino - a me ke kumu he mea nui ia, e like me ka Gastroenterologist)

I kēia manawa, ʻike wau i kāu mea e noʻonoʻo nei: Maikaʻi kēlā a me nā mea āpau akā pehea ka nui o ka fiber, protein, [hoʻokomo i ka nutrient ma aneʻi] hiki ke loaʻa i kahi pūʻulu liʻiliʻi. Me he mea lā, ʻano liʻiliʻi. I mua, kahi lawelawe o ka 1-auneke o nā hua a me nā hua tiger i kālai ʻia Organic Gemini (Buy It, $ 9, amazon.com):

• 150 calories
• 2 grams protein
• 7 grams momona
• 19 karbika pākeke
• Puluniu 10 gram
• 6 gram kō

No laila, No ke aha i makemake nui ʻia ai nā hua Tiger i kēia mau lā?

ʻOiai ʻaʻole i hoʻopuka koke ʻia nā hua tiger ma kāu radar, ʻaʻole hou nā kumu aʻa - mamao loa mai ia mea, ʻoiaʻiʻo. ʻO ka ʻoiaʻiʻo, ʻo ka nati tiger he mea ʻono i aloha ʻia a ua kanu ʻia a ʻike ʻia me nā poʻe ʻAigupita i kanu ʻia mai ka makahiki ʻehā BC. a hiki i ke kenekulia ʻelima A.D., e like me ka noiʻi i paʻi ʻia ma Biology waiwai. Unuhi: He punahele kēia mau tubers no i kekahi manawa.

Ua manaʻo ʻia nō hoʻi lākou i nā meaʻai nui i nā kīʻaha like ʻole, me ka meaʻai Mekiko a me West Africa, wahi a Feller. I Sepania, ua hoʻohana ʻia nā hua tiger no nā makahiki he haneli (mai ka kenekulia 13, e like me NPR) e hana i kahi mea inu anuanu, momona i kapa ʻia ʻo horchata de chufa (aka tiger nut milk) makemake nui ʻia i ke kauwela.

I kēia mau lā, "ua loaʻa ka manaʻo i nā hua tigika ma muli o kā lākou kūlana momona maikaʻi loa," wahi a Feller.ʻOi aku ka maikaʻi o kā lākou ʻano fiber kiʻekiʻe, no ka mea he mea maikaʻi loa ia no ke olakino o ka ʻōpū - kahi wahi o ka maikaʻi i kau nui ʻia e ka poʻe, wahi a Appel. ʻO ICYMI ma luna, aia nā hua tiger i ka fiber ʻaʻole hiki i ke kino ke ʻeli. No laila, "hele ʻo ia i [ka] ʻāpana digestive haʻahaʻa, kahi e lilo ai ia i kumu meaʻai e kōkua ai i ka ulu ʻana o ka maʻi bacteria," wahi a Appel. Hoʻohui, "ke ʻimi nei nā mea kūʻai i nā koho kūlohelohe hou aʻe, nā meaʻai āpau no nā meaʻai māmā, ma mua o nā [hana ʻia] nā meaʻai," hoʻohui ʻo Appel. A koho aha? Kūpono nā hua Tiger i ka bila - eia kekahi, ʻo lākou kekahi vegan a me ka gluten-ʻole pū, e ʻōlelo ʻo ia.

Mai poina e pili ana i ka hiki ke hoʻololi maʻalahi i nā hua tiger i mea inu waiu waiu, hiki iā ʻoe ke hopu i nā pahu liʻiliʻi ma ka pūnaewele (Buy It, $14, amazon.com) a i ʻole e hahau iā ʻoe iho ma 24 mau hola, e kāwili nei iā lākou me ka wai a me nā mea ʻono a me nā mea ʻono (e like me ke kinamona), a laila kānana i ka hui ʻana ma o kahi kānana, e like me ka blog blog Spanish. ʻO Sepania ma kahi Fork. Ka hopena? ʻO kahi inu waiu ʻole i ʻae ʻia i ka ʻuala e hui pū i nā ʻano o nā mea ʻokoʻa waiu mea kanu, kahi e hele nei i nā wahi meaʻai, wahi a Appel. ʻO ka mea hou aʻe, ʻoiai ʻaʻole lākou nati maoli, ʻo ka waiu tiger nut a i ʻole horchata de chufa ka mea kūpono no kēlā poʻe mea kanu me ka maʻi allergies, wahi a Feller. (E kani i kou ala? A laila makemake paha ʻoe e hoʻāʻo i ka waiū oat a i ʻole ka waiū maiʻa.)

Pehea e koho ai a ʻai ai i nā hua Nika

Kūʻai maʻamau ʻia nā hua Tiger i loko o kahi pepa maloʻo, kahi āu e kūʻai ai mai nā supermarkets, nā hale kūʻai meaʻai olakino kūikawā, a i ʻole nā ​​mea kūʻai aku pūnaewele. ʻO Anthony's Organic Peeled Tiger Nuts (Kūʻai, $ 11, amazon.com), wahi a Appel. "Ke kūʻai aku nei i nā hua tiger i hoʻopaʻa ʻia, e nānā no nā huahana i loaʻa wale nā ​​hua o nā tiger a me nā hua tiger me nā mea ʻē aʻe liʻiliʻi," e like me ke kō, nā paʻakai, a me nā momona, e ʻōlelo ʻo Feller. He paʻakikī loa nā mana maloʻo mai loko mai o ka ʻeke, no laila makemake ʻoe e pulu iā lākou i ka wai wela no hoʻokahi hola (ish) a hiki i ka momona a me ka ʻiʻo ma mua o ka ʻai ʻana. Mai laila mai, hiki iā ʻoe ke leʻaleʻa i ka meaʻai māmā e like me kou makemake i nā nati maoli: iā lākou iho, i ke ala huikau, a i ʻole ma luna o ka oatmeal, wahi a Appel.

No nā hua tiger hou? Hiki paha iā ʻoe ke loaʻa iā lākou ma nā hale kūʻai meaʻai olakino kūloko a i ʻole nā ​​mākeke mahiʻai, wahi a Appel. I kēia hihia, e koho i nā mea ʻeleʻele a ʻaʻohe wahi ʻeleʻele, no ka mea, ʻo ia ke ʻano ua hele hewa lākou, wehewehe ʻo ia. Mai laila mai, e hele a hauʻoli e like me kāu e hana ai me nā mana i hoʻopaʻa ʻia.

Hiki ke ʻike ʻia nā hua tiger "ma ke ʻano he palaoa, pālahalaha, a me nā aila," wahi a Feller, nāna i hoʻohui i ka palaoa tiger nut (Buy It, $14, amazon.com) hiki ke lilo i mea hoʻololi maikaʻi loa i ka gluten-free baking - e hōʻoia wale ia " ua hana ʻia i loko o kahi keʻena e hoʻomaʻamaʻa ʻole i ka palaoa a loaʻa i ka lepili gluten-ʻole i hōʻoia ʻia, "i ʻōlelo ʻo ia. Akā ʻo ka nui o ka ʻike fiber o ka palaoa nut tiger e paʻakikī paha i ka ʻūlū no ka palaoa a pau i ka lakio 1: 1, wahi a Appel. No laila, ʻoi aku ka maikaʻi o ka hahai ʻana i kahi meaʻai i hoʻolālā ʻia no ka mea hoʻohui e like me kēia tiger nut flour flour chocolate chip cookies by ʻO ka Nut Pine Toasted e hōʻoia i ka hoʻohana ʻia o nā ʻāpana ʻē aʻe i nā kūlike kūpono. (E pili ana: 8 mau ʻano palaoa hou - a pehea e kālua ai me lākou)

Hoʻokahi memo hope loa: Inā e kau nā tigers nuts i kahi wahi ma kāu papa kuhikuhi pule, makemake ʻoe e pale i ka ʻai nui ʻana i ka manawa hoʻokahi. Nui ka nati tiger i ka fiber, hiki ke hoʻopilikia i ka GI (e noʻonoʻo: ke kinoea, ka puʻu, ka diarrhea) i kekahi poʻe ke ʻai nui ʻia, wahi a Feller. I mea e hōʻalo ai i kēia mau pilikia, inu i ka wai he nui a hoʻonui i kāu lawe ʻana me ka lohi, ʻōlelo ʻo Appel. Kēia ala, hiki iā ʻoe ke loaʻa i kāu mau hua tigika a ʻai pū kekahi iā lākou.

Nānā no