Li-Tiger Nuts ke Hobane'ng ha li le Teng ka Tšohanyetso?

Litaba

• Li-Tiger Nuts ke Eng, Leha ho le joalo?
• Joale, Hobaneng ha Linate tsa Nkwe li Tumme Hakaale Matsatsing Aa?
• Mokhoa oa ho khetha le ho ja linate tsa nkoe
• Tlhahlobo bakeng sa

Ha u habanya feela, linate tsa nkoe li ka shebahala joalo ka linaoa tsa garbanzo tse sootho. Empa o seke oa lumella maikutlo a pele ho u thetsa, hobane ha se linaoa kapa linate. Leha ho le joalo, ke seneke se nang le fiber e phahameng haholo eo hajoale e ntseng e sebetsa sebakeng sa lijo tsa bophelo bo botle. U labalabela ho tseba? Pele, ithute ka linate tsa nkoe, le seo u lokelang ho se tseba haeba u thahasella ho li leka.

Li-Tiger Nuts ke Eng, Leha ho le joalo?

Ho sa tsotelehe lebitso la bona, linate tsa nkoe ha se linate hantle. Ho fapana le hoo, ke meroho e menyenyane ea methapo kapa li-tubers (joalo ka litapole le yam) tse atlehang libakeng tse chesang tse mongobo le tsa lefats'e, ho latela sengoloa sa lipatlisiso sa 2020 se phatlalalitsoeng ho. The Scientific World Journal. Ho boletse joalo, meroho e boholo ba 'mabole - eo, BTW, e tsejoang hape ka mabitso a mang a fapaneng, ho kenyeletsoa chufa (ka Sepanishe), nutsedge e mosehla, le lialmonde tsa lefats'e - li lengoa ho pota lefatše.

Oh, ke enoa ea rahlang: Le hoja linate tsa nkoe e se linate, tsona etsa ithorisa ka tatso e monate ea linate tse hopotsang lialmonde kapa li-pecans, Jenna Appel, MS, RD, LDN, setsebi sa phepo e nepahetseng le mothehi oa Appel Nutrition Inc. vithamine E, le magnesium, ho latela sengoloa sa 2015 se phatlalalitsoeng ho Journal of Analytical Methods in Chemistry. Lipatlisiso li bontša hore linate tsa nkoe li boetse li na le mafura a mangata a sa soaturated (a "ntle"), a fumanoeng a theola k'holeseterole ea mali le ho fokotsa kotsi ea lefu la pelo.

'Me ha ho tluoa tabeng ea ho boloka, phoso, lintho li tsamaea hantle, linate tsa nkoe li u koahetse. Ha li na fiber feela (e ka thusang ho laola maemo a tsoekere ea mali, maemo a tlase a k'holeseterole le ts'ehetso ea bophelo bo botle ba 'mele), empa li na le starch e sa thibeleng, mofuta oa carb o ke keng oa senngoa ke li-enzyme tsa hau tse silang lijo. Sebakeng seo, e itšoara joalo ka fiber mme, ho ea ka setsebi se ngolisitsoeng sa phepo ea lijo, Maya Feller, MS, RD, CDN, e fepa libaktheria tse molemo ka mpeng ea hau, ka tsela eo e thusa lijo ho feta tsamaisong ea hau. Matla ana a prebiotic a ka ts'ehetsa leqhubu le thabileng le le phetseng hantle, le lona le ka thusang ho boloka tšebetso e mengata ea 'mele, ho kenyeletsoa boits'ireletso, taolo ea k'holeseterole le tlhahiso ea lisele tsa methapo, ho hlalosa Feller. (Bona tse ling: Mokhoa oa ho ntlafatsa bophelo ba hau ba mala - le hore na hobaneng ho le bohlokoa, ho latela Gastroenterologist)

Joale, ke tseba seo u se nahanang: Ke ntho e ntle, empa ke hore na fiber, protheine, [kenya limatlafatsi mona] e ka ba teng ka har'a sephutheloana se senyenyane hakana? Kamoo ho bonahalang kateng, hanyenyane. Pele, 1-ounce e sebeletsang linate tsa nkoe tse tala, tse sehiloeng ka 'mala oa Organic Gemini (E reke, $ 9, amazon.com):

• Lik'hilojule tse 150
• 2 dikgerama protheine
• 7 dikgerama mafura
• 19 dikgerama tsa lik'habohaedreite
• 10 dikgerama tsa fiber
• 6 dikgerama tsoekere

Joale, Hobaneng ha Linate tsa Nkwe li Tumme Hakaale Matsatsing Aa?

Le ha linate tsa nkoe e kanna eaba li sa tsoa hlaha radar ea hau, li-veggies tsa metso ha li ncha hantle - hole le eona, ha e le hantle. Ebile, linate tsa nkoe e ne e le motsoako o ratoang hoo li ileng tsa koaheloa 'me tsa fumanoa le Baegepeta ba patiloeng ho tloha seketeng sa bone sa lilemo B.C. ho ea lekholong la bohlano la lilemo A.D., ho latela lipatlisiso tse hatisitsoeng ho Biology ea Moruo. Phetolelo: Li-tubers tsena esale li ratoa haholo ke balateli sebakanyana.

Li boetse li nkuoa e le lisebelisoa tsa mantlha lijong tse fapaneng, ho kenyeletsoa le lijo tsa Mexico le Afrika Bophirima, ho bolela Feller. Spain, linate tsa nkoe li 'nile tsa sebelisoa lilemo tse makholo (ho tloha lekholong la bo13 la lilemo, ho latela NPR) ho etsa seno se batang, se monate se tsejoang e le horchata de chufa (aka tiger nut milk) seo hangata se jeoang hlabula.

Haufinyane tjena, "litokomane tsa nkoe li se li hlokometsoe ka lebaka la limatlafatsi tsa tsona tse ntle," ho bolela Feller.Lifaeba tsa tsona tse phahameng li khahla haholo, kaha li molemo haholo bakeng sa bophelo bo botle ba mala - sebaka sa bophelo bo botle seo batho ba 'nileng ba tsepamisa maikutlo ho sona haholo, ho bolela Appel. ICYMI kaholimo, linate tsa nkoe li na le fiber eo 'mele o ke keng oa e sila. Kahoo, "e ea karolong e tlase ea tšilo ea lijo, moo e bang mohloli oa lijo ho thusa libaktheria tse phetseng hantle ho hola," ho bolela Appel. Hape, "bareki ba batla lijo tsa tlhaho tse ngata tsa tlhaho, tse felletseng bakeng sa lijo tse bobebe, ho fapana le lijo tse [sebetsoang]," ho eketsa Appel. 'Me u nahane hore na ke eng? Linate tsa nkoe li lekana le tefiso - hape, le tsona ha li na vegan ebile ha li na gluten, o re.

Hape ha ua lokela ho lebala ka taba ea hore linate tsa nkoe li ka fetoloa seno se bobebe, se mafura, seo u ka se kenyang mabokoseng a manyane marang-rang (E reke, $ 14, amazon.com) kapa u its'oare ka ho inela linate tsa nkoe Lihora tse 24, u li kopanya le metsi le linoko le linoko (mohlala, sinamone), ebe u sefa motsoako ka sefe, ho latela blog ea lijo tsa Spain, Spain ka fereko. Sephetho? Seno se se nang lebese se lumelletseng tuber hore e kenelle sehlopheng sa mefuta e meng ea lebese e itšetlehileng ka limela, e seng e ntse e sebetsa sebakeng sa lijo, ho bolela Appel. Ho feta moo, kaha ha se linate, lebese la nkoe kapa horchata de chufa e loketse batho bao ba ipapisitseng le limela ba nang le pheko ea linate, ho bolela Feller. (Etsa molumo oa hau? Joale u kanna ua batla ho leka lebese la oat kapa lebese la banana.)

Mokhoa oa ho khetha le ho ja linate tsa nkoe

Linate tsa nkoe hangata li rekisoa ka mokhoa o omisitsoeng o pakiloeng, o ka o rekang lisuphamaketeng, mabenkeleng a khethehileng a lijo tsa bophelo bo botle, kapa barekisi ba inthaneteng, mohlala. Anthony's Organic Peeled Tiger Nuts (Reka E, $11, amazon.com), e re Appel. "Ha u reka linate tsa nkoe tse pakiloeng, batla lihlahisoa tse nang le linate tsa nkoe feela kapa linate tsa nkoe tse nang le lisebelisoa tse ling tse fokolang," joalo ka tsoekere, letsoai le mafura, ho fana ka maikutlo a Feller. Liphetolelo tse omisitsoeng li thata haholo ka ntle ho mokotla, kahoo u tla batla ho li kenya metsing a chesang ka hora (ish) ho fihlela li hlafuna ebile li le nama pele li ja. Ho tloha moo, o ka natefeloa ke seneke joalokaha u ne u ka thabela linate: ba le bang, tseleng e kopaneng, kapa holim'a oatmeal, ho bolela Appel.

Ha e le ka linate tse ncha tsa nkoe? U ka li fumana mabenkeleng a lehae a lijo kapa limmarakeng tsa lihoai, ho bolela Appel. Tabeng ena, khetha tse sootho le tse se nang matheba a lefifi, kaha sena se ka bolela hore li tsamaile hampe, oa hlalosa. Ho tloha moo, tsoela pele 'me u natefeloe joalo ka ha u ne u tla thabela liphetolelo tse pakiloeng.

Linate tsa nkoe "li ka boela tsa fumanoa e le phofo, ho hasana le lioli," ho bolela Feller, ea eketsang hore phofo ea nkoe ea nkoe (E reke, $ 14, amazon.com) e ka ba sebaka se setle sa ho baka se senang gluten - etsa bonnete ba hore " e entsoe setsing se sa sebetseng koro ebile se na le leibole e netefalitsoeng ea mahala ea gluten, "o re. Empa fiber e ngata ea phofo ea linate tsa nkoe e ka 'na ea etsa hore ho be thata ho fana ka phofo ea mefuta eohle ka karolelano ea 1: 1, ho bolela Appel. Kahoo, ho ka etsahala hore ebe ho molemo ho latela risepe e etselitsoeng motsoako o joalo ka li-cookie tsena tsa phofo ea tiger nut chokolete ka Nate ea Pine e halikiloeng ho netefatsa hore likarolo tse ling li sebelisoa ka bongata bo nepahetseng. (E amanang: Mefuta e Mecha ea 8 ea phofo - le tsela ea ho baka le bona)

Tlhahiso ea ho qetela: Haeba linate tsa nkoe li lula sebakeng sa hau sa beke le beke, o tla qoba ho ja tse ngata ka nako e le ngoe. Linate tsa tiger li na le fiber e ngata, e ka 'nang ea baka khathatso ea GI (nahana: khase, bloating, letšollo) ho batho ba bang ha e jeoa ka bongata, ho bolela Feller. Ho qoba mathata ana, noa metsi a mangata 'me u eketse ho noa butle, ho khothaletsa Appel. Ka tsela ena, u ka ba le linate tsa hau tsa nkoe 'me ua li ja le tsona.

Tlhahlobo bakeng sa