Melemo e kaholimo-limo e 6 ea litholoana tsa Baobab le phofo

Litaba

• 1. Re ruile livithamini le liminerale tse ngata tsa bohlokoa
• 2. E se eka e ka thusa ho theola boima ba 'mele ka ho ntšetsa pele maikutlo a botlalo
• 3. E kanna ea Thusa ho Lekanya Maemo a Tsoekere ea Mali
• 4. Antioxidant le Polyphenol Content li ka fokotsa ho ruruha
• 5. Boitsebiso bo phahameng ba fiber bo ka ts'ehetsa bophelo bo botle ba lijo
• 6. Keketso e Ntle, e nang le Phepo Lijong tsa Hau - E ncha kapa e Phofshoana
• Litla-morao tse ka bang teng
• Ntlha ea Bohlokoa

Baobab ke sefate se hlahetseng libakeng tse ling tsa Afrika, Arabia, Australia le Madagascar.

E tsejoa hape ka lebitso la bona la mahlale Adansonia, Lifate tsa baobab li ka hola ho fihla bolelele ba limithara tse 98 (30 metres) 'me tsa hlahisa tholoana e kholo e atisang ho jeoa le ho ananeloa tatso ea eona e monate e kang ea litholoana.

Makgapetla, makgasi le peo ya tholwana ya baobab - eo hape e fumanehang ka mokgwa wa phofshoana - e amahanngwa le melemo e mengata ya bophelo bo botle mme ke yona e tlwaelehileng mefuteng e fapaneng ya diresepe le dicuisine.

Mona ke melemo ea pele e tšeletseng ea tholoana ea baobab le phofo.

1. Re ruile livithamini le liminerale tse ngata tsa bohlokoa

Baobab ke mohlodi o motle wa divithamini le diminerale tse ngata tsa bohlokwa.

Phuputso e bonts'a hore phepo ea baobab e ka fapana ho latela sebaka sa sebaka seo e holileng ho sona le lipakeng tsa likarolo tse fapaneng tsa semela, joalo ka makhasi, makhasi le lipeo.

Mohlala, makhasi a na le vithamine C e ngata, li-antioxidants le liminerale tse 'maloa tsa bohlokoa joaloka potasiamo, magnesium, tšepe le zinki ().

Makhasi a na le khalsiamo e ngata le liprotheine tsa boleng bo holimo tse ka silang habonolo.

Ntle le moo, peo le thollo ea semela li laetsoe ka fiber, mafura le limatlafatsi tse kang thiamine, calcium le iron (, 3).

Leha ho le joalo, likarolong tse ngata tsa lefats'e moo baobab e ncha e sa fumaneheng, hangata e fumanoa e le phofo e omisitsoeng.

Phofo ea baobab e na le limatlafatsi tse ngata tsa bohlokoa empa e na le vithamine C e ngata, vithamine B6, niacin, iron le potasiamo.

Likhaba tse peli (ligrama tse 20) tsa baobab e nang le phofshoana li fana ka hoo e ka bang ():

• Lik'halori: 50
• Liprotheine: 1 gram
• Li-carb: Ligrama tse 16
• Mafura: 0 dikgerama
• Faeba: 9 dikgerama
• Vithamine C: 58% ea Reference Daily Intake (RDI)
• Vithamine B6: 24% ea RDI
• Niacin: 20% ea RDI
• Tšepe: 9% ea RDI
• Potasiamo: 9% ea RDI
• Magnesium: 8% ea RDI
• Khalsiamo: 7% ea RDI

Ka hona, baobab e phofshoana le likarolo tse ncha tsa semela li na le phepo e ntle haholo.

Kakaretso Baobab e na le phepo e ntle mme dikarolo tse fapaneng tsa phepelo ya semela di na le diprotheine tse ngata, vithamine C, antioxidants, potasiamo, magnesium, tshepe, zinki, calcium le divithamini tsa B.

2. E se eka e ka thusa ho theola boima ba 'mele ka ho ntšetsa pele maikutlo a botlalo

Liphuputso tse ling li fumane hore ho eketsa baobab lijong tsa hau ho ka ba molemo haeba u batla ho theola liponto tse ling tse 'maloa.

E ka thusa ho thibela litakatso le ho khothaletsa maikutlo a botlalo, ho u thusa ho ja hanyane le ho theola boima ba 'mele.

Phuputso e le 'ngoe e nyane ho batho ba 20 e bonts'itse hore ho noa smoothie e nang le ligrama tse 15 tsa letsopa la baobab ho fokolitse maikutlo a tlala haholo ha ho bapisoa le seno sa placebo ().

Baobab e boetse e na le fiber e ngata, 'me litokisetso tse ngata tsa phofshoana li paka ligrama tse 4,5 tsa faeba ka khaba e' ngoe le e 'ngoe (10 grams) ().

Faeba e feta 'meleng oa hau butle butle mme e ka thusa ho fokotsa ho tsoa ha mpa, ho o boloka o ikutloa o felletse nako e telele ().

Ho eketsa feela phepelo ea hau ea fiber ka ligrama tse 14 ka letsatsi ho bonts'itsoe hore e fokotsa ho ja ha khalori ka 10% le ho fokotsa boima ba 'mele ka karolelano ea liponto tsa 4.2 (1.9 kg) nakong ea likhoeli tse' ne ().

Kakaretso Baobab e na le fiber e ngata mme ho bonts'itsoe hore e fokotsa maikutlo a tlala a ka khothalletsang boima ba 'mele.

3. E kanna ea Thusa ho Lekanya Maemo a Tsoekere ea Mali

Ho eketsa baobab lijong tsa hau ho ka thusa ho laola tsoekere maling.

Ebile, phuputso e 'ngoe e fumane hore ho hlahisa baobab e ntšitsoeng ka bohobe bo bosoeu ho fokotsa palo ea starch e sililoeng ka potlako le ho fokotsa kholo ea tsoekere maling' meleng ().

Ka mokhoa o ts'oanang, phuputso e 'ngoe e nyane ho batho ba 13 e bonts'itse hore ho eketsa baobab bohobe bo bosoeu ho theotse insulin e hlokahalang ho tsamaisa tsoekere ho tsoa maling ho ea liseleng ho thusa ho laola maemo a tsoekere ea mali ().

Ka lebaka la fiber ea eona e ngata, baobab e kanna ea thusa ho fokotsa ho monya tsoekere maling, e ka thibelang li-spikes le likotsi tsoekere ea mali le ho tsitsisa maemo a nako e telele ().

Kakaretso Baobab e ka thusa ho fokotsa keketseho ea tsoekere ea mali le ho fokotsa palo ea insulin e hlokahalang ho boloka tsoekere ea mali e le taolong.

4. Antioxidant le Polyphenol Content li ka fokotsa ho ruruha

Baobab e tletse ka li-antioxidants le polyphenols, e leng metsoako e sirelletsang lisele tsa hau tšenyo ea oxidative le ho fokotsa ho ruruha 'meleng oa hau.

Liphuputso tse ling li bontša hore ho ruruha ho sa foleng ho ka kenya letsoho lethathamong le lelelele la maemo a bophelo bo botle, ho kenyelletsa lefu la pelo, mofetše, mathata a mmele le lefu la tsoekere.

Leha lipatlisiso tsa hajoale li lekanyelitsoe liphoofolo feela, lithuto tse ling li hlokometse hore baobab e ka thusa ho fokotsa maemo a ho ruruha 'meleng.

Phuputso e 'ngoe ea likhoto e fumane hore makhasi a litholoana tsa baobab a fokolitse matšoao a mangata a ho ruruha mme a thusa ho sireletsa pelo hore e se ke ea senyeha ().

Phuputso ea mouse e bontšitse hore ho ntša baobab ho fokotsa tšenyo ea mali ho lisele le ho fokotsa maemo a ho ruruha ().

Leha ho le joalo, leha ho na le liphetho tse ts'episang, ho ntse ho hlokahala lipatlisiso tse ling ho fumana hore na baobab e ka ama ts'oaetso joang bathong.

Kakaretso Boithuto ba liphoofolo bo bontša hore baobab e ka thusa ho fokotsa ho ruruha le ho thibela tšenyo ea oxidative liseleng, empa lipatlisiso tse ling ho batho lia hlokahala.

5. Boitsebiso bo phahameng ba fiber bo ka ts'ehetsa bophelo bo botle ba lijo

Baobab ke mohloli o motle oa faeba, 'me mefuta ea phofshoana e ka ba le 18% ea boleng bo khothalletsoang letsatsi ka leng ka khaba e le' ngoe feela (10 grams) ().

Fiber e tsamaea ka har'a pampiri ea hau ea masapo e sa siloa 'me e bohlokoa molemong oa ho sila lijo ().

Mohlala, tlhahlobo e le 'ngoe ea lithuto tse hlano e bontšitse hore ho ja fiber e ngata ho ekelitse makhetlo a setuloana ho batho ba nang le pipitlelano ().

Fiber e sebetsa hape e le prebiotic mme e fepa libaktheria tse molemo ka mpeng ea hau, e ntlafatsa bophelo bo botle ba mala a hao a microbiome ().

Phuputso e 'ngoe e bonts'a hore ho eketsa ts'oaetso ea fiber ho ka sireletsa le maemong a kang liso tsa ka maleng, mafu a ho ruruha le li-hemorrhoids (,,).

Kakaretso Baobab e na le faeba e ngata haholo, e ka ntlafatsang bophelo ba tshilo ya dijo le ho thibela maemo a kang ho sokela, diso tsa ka maleng, malwetse a ho ruruha mala le hemorrhoids.

6. Keketso e Ntle, e nang le Phepo Lijong tsa Hau - E ncha kapa e Phofshoana

Baobab e hola ho pholletsa le Afrika, Madagascar le Australia mme e ka jewa e le foreshe kapa e ka sebediswa ho eketsa sekgahla sa tatso le dimatlafatsi ho di-dessert, sechu, sopho le smoothies.

Leha ho le joalo, ho fumana baobab e ncha ho ka ba thata linaheng tseo litholoana li sa lengoang hangata.

Ka lehlohonolo, mefuta ea phofshoana e fumaneha haholo mabenkeleng a mangata a lijo tsa bophelo bo botle le barekisi ba inthaneteng lefatšeng ka bophara.

Bakeng sa tsela e potlakileng hape e bonolo ea ho fumana tekanyetso ea hau ea letsatsi le letsatsi ea baobab, leka ho kopanya phofo le lino tse u li ratang, joalo ka metsi, lero, tee kapa smoothies.

U ka eketsa phofo ho thepa e besitsoeng kapa ua fafatsa hanyane ka yogurt kapa oatmeal bakeng sa pheko e nang le antioxidant.

Ka boiqapelo bo bonyenyane, ho na le mekhoa e se nang moeli ea ho natefeloa ke baobab le ho nka monyetla ka melemo e ikhethileng ea bophelo bo botle eo e fanang ka eona.

Kakaretso Baobab e ka jeoa e sa tsoa khuoa kapa e le ka phofshoana ebe e eketsoa mefuteng e fapaneng ea diresepe.

Litla-morao tse ka bang teng

Leha batho ba bangata ba ka ja baobab ka polokeho, litla-morao tse ling tse ka bang teng li lokela ho tsotelloa.

Taba ea mantlha, peo le makhasi li na le li-antinutrients, joalo ka li-phytates, li-tannins le acid ea oxalic, tse ka fokotsang ho monya limatlafatsi le ho fumaneha ().

Leha ho le joalo, palo ea lithibela-mafu tse fumanoang ka baobab e tlase haholo hore e se ke ea tšoenya batho ba bangata, haholo haeba o latela lijo tse nang le phepo e nepahetseng tse nang le lijo tse ling tse phetseng hantle (21).

Ho bile le lipelaelo tse ling ka boteng ba li-cyclopropenoid fatty acids ka oli ea baobab, e ka sitisang mafura a acid mme e ka tlatsetsang mathateng a bophelo bo botle (,).

Leha ho le joalo, liphuputso li bonts'a hore metsoako ena e kotsi e fokotsehile haholo nakong ea ts'ebetso 'me ho ka etsahala hore e se ke ea ba bothata ho batho ba bangata (24).

Qetellong, lipatlisiso li lekantsoe litlamorao tsa baobab ho basali ba nang le moimana kapa ba anyesang.

Ka hona, ho molemo ho boloka phepo e leka-lekaneng le ho buisana le ngaka ea hau haeba u na le lipotso kapa lintho tse u tšoenyang.

Kakaretso Baobab ha e so ithutiloe hantle ho basali ba baimana kapa ba anyesang mme e na le li-antinutrients le cyclopropenoid fatty acids, tse ka bang le litlamorao tse mpe empa tsa fokotsoa nakong ea ts'ebetso.

Ntlha ea Bohlokoa

Baobab ke tholoana e amanang le melemo e mengata e khahlisang ea bophelo bo botle.

Ntle le ho fana ka limatlafatsi tse ngata tsa bohlokoa, ho eketsa baobab lijong tsa hau ho ka thusa ho theola boima ba 'mele, ho thusa ho leka-lekanya tsoekere ea mali, ho fokotsa ho ruruha le ho ntlafatsa bophelo ba tšilo ea lijo.

Habohlokoa ho tsohle, baobab - bonyane ka foromo e nang le phofshoana - e fumaneha habonolo ebile e sebetsa ka mokhoa o makatsang, ho etsa hore ho be bonolo ho e eketsa lijong tsa hau le ho e thabela.