yu go probabli si "Agave Nectar" o "Agave Syrup" na fayn fayn botul na supamaket. Sɔntɛm yu padi de yuz am, se i " wɛlbɔdi pas shuga." Wetin rili na agave? Yu tink se na ɔda tin we bɛtɛ pas shuga? Tide, wi go tɔk bɔt ɔltin insay wan rili simpul we.
Wetin na dis Agave?
Fɔ tɔk am simpul wan, agave na plant we tan lɛk kaktus smɔl ɛn i kin gro na say dɛn we dray ɛn wam lɛk Mɛksiko na Amɛrika. Fɔ tɔk klia wan, na nɛktɔ we dɛn mek wit sɔm kayn plant dɛn lɛk `(Agave tequilana)` ɛn `(Agave salmiana)`. Di agave sirop we wi kin si na stoa dɛn kin mek am bay we dɛn kin gɛda di sap we de na dis plant in at, filta am, ɛn wam am.
Impɔtant tin na dat, di raw sap we dis plant gɛt kin bi pɔyzin to mɔtalman, na dat mek dɛn kin wam am ɛn prosɛs am fɔ mek wi gɛt am.
Tu men tin dɛn de we dɛn kin mek wit agave:
1. Agave Nectar ɔ Syrup: Na dis wi kin si bɔku tɛm. Dis tan lɛk ɔni, ɛn i gɛt difrɛn kɔlɔ dɛn, frɔm layt to dak amber. I swit lɛk wan ɛn af tɛm pas di wayt shuga we dɛn kin yuz ɔltɛm. So yu kin yuz smɔl shuga pas aw yu kin yuz am. Dɔn bak, na fayn ɔda tin fɔ it pas ɔni fɔ di wan dɛn we nɔ de it bif.
2. Agave Inulin: dεn kin mek dis bay we dεn de mεkanikal separet di kכmpawnd ``(inulin)`` frכm pat dεm na di agave plant. Bɔku tɛm, i kin de insay paoda. I gɛt bɔku fayv.
Aw fɔ yuz agave?
Di we aw wi de yuz dɛn tu tin ya difrɛn smɔl.
Agave Nɛkta we dɛn kɔl
- Yu kin ad am to kol drink, smoothi, ɔ kɔktɛl bikɔs i kin sɔlv kwik pas di shuga we dɛn kin yuz ɔltɛm.
- Yu kin yuz am insted ɔf ɔni ɔ maple sirop we yu de mek kek ɛn biskit.
- Yu kin it di dak agave sirop bak pan pankɛk ɔ waf.
Agave Inulin we dɛn kɔl
Bikɔs dis na drɔg, i izi fɔ ad am to wetin wi de it ɛn drink.
- Yu kin ad am to smoothies ɔ ɔda drink dɛn.
- We dɛn ad am to tin dɛn we dɛn dɔn bek, i kin ɛp fɔ mek dɛn nɔ tan lɛk tin.
- Sɔm pipul dɛn kin tek dis bak as sɔpɔtmɛnt ɔ insay kapsul fɔm.
Wetin na di nyutrishɔn we de insay agave sid?
Lɛ wi si aw di it dɛn we dɛn tu tin ya gɛt. Dɛn nɔmba ya kɔmɔt frɔm lɛk 1 tebul spɔnj.
| Nutrient we de mek pɔsin gɛt tin fɔ it | Agave Nectar - 1 tebul spɔnj | Agave Inulin - 1 tebul spɔnj |
|---|---|---|
| Kalori dɛn we yu kin gɛt | 60. Di wan dɛn we de wok | 45. Na di 45 |
| Suga | 14 gram | 0 gram dɛn |
| Kabohaydrɛt dɛn | 16 gram | 12 gram |
| Fayba we de na di it | 0 gram dɛn | 12 gram |
| Fat / Kɔlɔstrel | 0 gram dɛn | 0 gram dɛn |
pan tap dat, di agave nεkta gεt B vaytam in dεm (`Riboflavin - B2`, `Pyridoxine - B6`, `Folate - B9`) εn sכm sכm vaytam in K.
Wetin na di wɛlbɔdi bɛnifit dɛn we agave gɛt?
Di agave plant insɛf gɛt bɔku tin dɛn we de ɛp pɔsin fɔ gɛt wɛlbɔdi.
- Antioxidants: Dɛn tin ya de ɛp fɔ protɛkt wi sɛl dɛn wɛlbɔdi, ridyus di risk fɔ gɛt kansa, rilaks blɔd vesel ɛn lɔw blɔd prɛshɔn, ɛn ridyus inflamɛns na di bren, we de mek di mɛmori ɛn bren wok fayn.
- Saponins: Dɛn tink se dɛn tin ya kin ɛp fɔ mek pɔsin nɔ gɛt bɔku bɔku kɔlɔstrel, i kin mek i nɔ gɛt kansa, i kin mek i nɔ gɛt bɔku shuga na in blɔd afta i dɔn it, ɛn i kin mek i nɔ gɛt ston na in kidni.
Bɔt di prɔblɛm we de ya na dat, agave nɛktɔ na tin we dɛn kin prosɛs bad bad wan. So, dɛn kin pul sɔm pan di valyu tin dɛn we de insay di plant we dɛn de mek dis.
Agave Inulin na gud sɔs fɔ prɛbayɔtik fayba. Dɛn tin ya kin ɛp fɔ mek di bɛnifit baktri dɛn gro na wi intestinal. Bak,
- I de mek pɔsin nɔ gɛt kɔnstipɛshɔn.
- I kin mek pɔsin fil lɛk se i ful-ɔp ɛn i kin kɔntrol di it we i nɔ nid.
- I de ɛp fɔ mek di blɔd shuga nɔ chenj.
- I de ridyus di kɔlɔstrel.
So yu tink se agave bɛtɛ pas shuga?
Dis na di prɔblɛm we bɔku pipul dɛn gɛt.
Aggave nectar gɛt smɔl glycemic index (GI) . Fɔ tɔk am simpul wan, i nɔ de mek wi blɔd shuga go ɔp kwik kwik wan lɛk di shuga we wi kin gɛt ɔltɛm. Dis kin mek i bɛtɛ smɔl fɔ pɔsin we gɛt dayabitis.
Bɔt, di stori nɔ de dɔn de.
Agave nectar na mɔst fruktose , nɔto glukɔs. Fruktose na wan kayn shuga we de insay frut. כltu, di fruktכs we de insay di agave nεkta rili hכy (bכt 70-90%). wi bכdi de mεtabolayz fruktכz na di liva.
If yu it bɔku fruktɔs, dat kin mek yu gɛt bɔku prɔblɛm wit di liva, lɛk fɔ gi mashin bɔku wok fɔ mek i ebul fɔ du am wan tɛm.
Wetin na di risk dɛn we agave kin gɛt?
Ivin if agave na "natural," i nɔto wɛlbɔdi it.
1. I gɛt bɔku kalori: Pan ɔl we 3 ti spɔnj rɛgyula shuga gɛt 48 kalori, 3 ti spɔnj agave nɛktɔ gɛt 60 kalori.
2. Tut de rɔtin: Lɛk ɛni swit tin, tumɔs pan am kin mek yu tut rɔtin.
3. Prɔblɛm dɛn we kin kam we yu gɛt bɔku bɔku frukt:
- I de mek di risk fɔ gɛt tayp 2 dayabitis ɛn insulin rɛsistɛns.
- I kin pwɛl di liva ɛn mek pɔsin gɛt fat liva sik we nɔ gɛt rɔm.
- I kin mek di blɔd kɔlɔstrel ɛn bad kɔlɔstrel (LDL) lɛvɛl go ɔp.
- I de mek di risk fɔ gɛt at sik bɔku.
- I de mek di risk fɔ gɛt mɛtabolik sindrom (na wan kɔmbayn tin dɛn lɛk bɛlɛ fat, ay blɔd prɛshɔn, ay blɔd shuga, ɛn ay kɔlɔstrel).
Di American Diabetes Association se agave sirop, wit di shuga we dɛn kin gɛt ɔltɛm, brawn shuga, ɔni, ɛn maple sirop, na tin we kin mek pɔsin swit we dɛn nɔ fɔ put smɔl . If yu gɛt dayabitis, mek shɔ se yu tɔk to yu dɔktɔ bifo yu yuz agave.
Dɔn bak, nɔ gi agave sirop to bebi dɛn, bikɔs dɛn nɔ pastɔrayz am ɛn i kin at fɔ mek dɛn dijestiv sistɛm we de divɛlɔp fɔ handle.
Ɔda tin dɛn we yu kin yuz insted ɔf agave
If yu want fɔ it sɔntin we swit, i go fayn fɔ pik fresh ɔ frɔzɛn frut, we na it we dɛn nɔ rifin, we ful-ɔp. I gɛt bak vaytamɛn dɛn, fayv, ɛn ɔda tin dɛn we de mek pɔsin in bɔdi fayn.
If yu de luk fɔ ɔda tin dɛn we yu go ebul fɔ du:
- Raw Ɔni ɔ Pure Maple Syrup: Dɛn tin ya bak gɛt mɔ tin fɔ it pas wayt shuga we dɛn dɔn rifin, bɔt i stil bɛtɛ fɔ mek yu nɔ du am pasmak.
- Stevia: Na tin we dɛn kin yuz fɔ mek swit we dɛn mek wit plant. Ziro kalori dɛn. Nɔr de mek di blɔd shuga lɛvɛl go ɔp pan pipul dɛm wae gɛt shuga.
- Vanila ɔ amɔnd ɛkstrakt: Dɛn tin ya kin ad fayn smel ɛn flawa to it.
- Sinamɔn ɔ Kakao Paoda: Dis na fayn we dɛn bak fɔ ad flawa we yu nɔ ad swit.
Mɛsej we dɛn kin kɛr go na os
- Agave nectar nɔto "hɛlth it." Na switin we dɛn dɔn prosɛs bad bad wan .
- I gɛt mɔ kalori pas di shuga we yu kin gɛt ɔltɛm.
- I gɛt bɔku fruktose, we kin bi lod pan di liva.
- Pan ɔl we i gɛt smɔl glycemic index (GI), i nɔ sef fɔ pipul dɛn we gɛt dayabitis. Kɔnsul yu dɔktɔ bifo yu yuz am.
- Di bɛst tin fɔ mek yu swit na fresh frut we nɔ swit . If yu de yuz ɔda tin dɛn we de mek yu swit, du am smɔl smɔl .
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