www.defical.com Ginger GINGER

www.defical.com
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January 2016
Overview
GINGER
Part 1
What is ginger?
Part 2
Varieties –
Buying – Storing
– Preparing
Part 3
Nutritional
Values
Part 4
Benefits of
Ginger
Part 5
EATING
BY DEFICAL
NUTRITION & HEALTH
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Ginger
Ginger is a plant from tropical and subtropical regions such
as Jamaica, India, Africa, and China that has a gnarled and
bumpy root. This gingerroot has tan-colored skin and its flesh
ranges from pale greenish yellow to ivory in color. Its flavor is
slightly sweet and peppery, and its aroma is pungent and
spicy. It is a staple flavor ingredient in the regions from which
it comes, and is very versatile, offering a unique spicy flavor
to savory and sweet dishes.
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While fresh ginger may be
its most popular form,
ginger is actually available
in 6 forms contributing to
its versatility in cooking
and baking. Note that the
different forms of ginger
are not typically
interchangeable in recipes
- particularly in baking,
where ground ginger is
needed and fresh ginger
would not provide the
same results!
Varieties
Fresh Ginger: Fresh ginger is
available in two forms, young and
mature. Young ginger is also referred
to as green or spring ginger since it is
picked and shipped before it is
ripened. Young ginger, which does not
require peeling since its skin is very
thin, has a milder flavor than mature
ginger.
Mature ginger, the variety that is
widely available in the produce section
of most grocery stores, has a pale
yellow interior and skin that is brown or
off-white. It is available in a variety of
forms including Jamaican ginger,
which has pale exterior and is often
regarded as the best variety. African
and Indian Ginger is also available; a
darker exterior characterizes it.
Dried Ginger: Dried ginger root is
usually sold in whole fingers (roots) or
slices. It is available with the skin on
(ginger will appear black) or peeled
(ginger will appear white). This form of
ginger is usually soaked in liquid before
used in a recipe.
Ground Ginger: Also known as
powdered ginger, this dried and
ground form of ginger is available in
most supermarkets, pre-packaged or
in bulk. While ground ginger is the
most suitable ginger form for baking, it
is also widely used in savory dishes
such as soups, curries and meats.
Preserved Ginger: This form of ginger, Dried ginger is excellent in fruit
which is preserved in a sugar-salt mixture compotes, gingerbread, gingersnaps
is also known as "stem" ginger. It is often and many spice cookies.
used as a confection or added to
desserts.
Pickled Ginger: Also called gari or beni
shoga in Japan, this form of ginger often
accompanies sushi, although it is also
eaten to freshen the breath. It is sliced
paper thin and has a bright pink or red
and is available in most Asian markets.
STORING
Fresh unpeeled gingerroot, tightly
wrapped, can be kept in the
refrigerator for up to 3 weeks, or in
the freezer for up to 6 months. To
use frozen ginger, do not thaw, but
slice off a piece of the frozen root
and return the rest to the freezer.
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Crystallized (Candied) Ginger: This
form of ginger is cooked in a thick
sugar-syrup
and
coated
with
granulated sugar. It is often used and
deserts, but can also be eaten plain, or
in trail mix.
Unused peeled ginger can be stored
in a screw-top glass jar, covered with
dry sherry or Madeira, and
refrigerated up to 3 months. The
wine and ginger flavors will mingle,
so that you have a mildly wineflavored fresh peeled ginger when
you need it, and a gingery wine for
cooking.
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BUYING & PREPARING
When buying fresh mature ginger,
look for smooth skin (wrinkled skin
indicates the root is dry and past its
prime). The gingerroot should have
a fresh, spicy fragrance.
Fresh ginger, much like garlic,
mellows with cooking; the two are
often used together in savory dishes
and the flavors complement each
other nicely.
Young fresh ginger, or "spring
ginger", has a thin pale skin and
requires no peeling. It can be found
in most Asian markets in the
springtime; it is tender and has a
milder flavor than mature gingerroot.
Mature fresh ginger's skin is tough
and must be carefully peeled away,
preserving the delicate flesh just
under the surface.
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BENEFITS OF GINGER
Prevention and Treatment
Fights Cancer – There are particular cancers that ginger has
been shown to help treat, including ovarian cancer. Research
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has proven that ginger can act to literally obliterate ovarian
cancer cells. Even more promising is that the cells actually
end up killing and attacking themselves.
Helps with Irritable Bowel Syndrome – Those suffering
from IBS will be happy to note that getting more ginger should
spell relief from the symptoms of the condition. The
interesting thing to note is that it doesn’t seem to matter how
you get the ginger into your system, whether including more
ginger root in your cooking, taking ginger supplements, or
brewing ginger tea, they all seem to have a calming effect on
the bowels and digestive system.
Weight Loss
Stimulates Appetite – If you have a sluggish digestive system and find that you need to get
your digestive fires going before a meal, ginger can help. It may be the fact that you don’t
produce enough stomach acid, and ginger can act as an appetite stimulant, getting your digestive
juices revved up so that you are able to digest your meal better. Improper digestion of foods
leaves them fermenting in your digestive tract, and can contribute to weight gain.
Helps with Weight Loss – Losing weight is one of the most significantly positive things you can
do for your overall health, and ginger can play an integral role in the process. The reason is
because it acts as a fat burner, specifically helping to make sure that the weight you’re losing is
from fat, and not just general weight or water loss. Another factor that helps shed the pounds is
that ginger helps you feel full, so you’ll eat less and feel fuller longer, reducing your overall caloric
intake.
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Relieves Tired Muscles – The sort of muscle tiredness you get after
strength training is the type that ginger works best on. This means that
your muscles will recover better and allow you to take part in cardio
workouts on your off days. It means you’ll be more likely to be more
active instead of being out of commission on the days following your
weight lifting workouts. Increased lean muscle mass generally equates
to natural weight loss as you burn calories around the clock.
Helps Manage Glucose Levels – Research out of Australia suggests
that ginger can help keep blood glucose levels in check. This is important
because these levels have a direct impact on weight loss and weight
gain, as well as how energetic or lethargic you feel throughout the day. If
you’ve noticed that you get a midday crash it’s likely due to your blood
sugar levels, and adding ginger to your lunch might help you stay
focused and on task.
Helps the Body Absorb Nutrients – When you’re trying to lose weight
getting the right nutrients is essential. But if your body is overweight and
not used to getting the nutrients it needs, it may have become used to
not getting the required vitamins and now it doesn’t properly absorb
them. More ginger means that you’ll be better absorbing the sort of
nutrients that will help you in your pursuit and get you better results more
quickly with the same amount of effort.
WHAT ELSE?
- INCREASES SEXUAL DESIRE
- HELPS WITH MORNING SIKNESS
- REDUCES ARTHRITIC
INFLAMMATION
- OPENS UP INFLAMED AIRWAYS
- IMPROVES CIRCULATION
- HEALS FROSTBITE
- STOPS MOTION SICKNESS
- BLOCKS ACID FROM
HEARTBURN
- OSTEOARTHRITIS
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- STRENGHTENS
IMMUNITY
- PROTECTS AGAINST
NUCLEAR RADIATION
- RELEIVES GAS
- PROVIDES PAIN RELIEF
- CLEARS SINUSES
IMPROVES YOUR
BREATH
- CHEMOTHERAPY
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BUT HOW DOES IT WORK?
Ginger is a bit like no steroidal anti-inflammatory drug (NSAIDs) like
aspirin and ibuprofen in that it alters biochemical pathways.
Not only that, but ginger, like coffee, is a mild stimulant that
improves blood flow.
Also, when you get motion sickness that has to do with the fact that
your brain is reacting in conjunction with your digestive system.
Though it is not clear to researches yet exactly how, but
studies show that ginger acts on THE BRAIN & the stomach!
The ginger root contains a number of chemicals, but two, gingerols
and shogaols in particular, are the most important when it comes to
stomach
upset.
Gingerols and shogaols relax the intestinal track. As a result, ginger
can be employed to ease a number of diseases, including a wide range
of nausea, vertigo, diarrhea, heartburn and gas.
That is also why ginger can be used to prevent motion sickness, as
well as vomiting, colic, stomach cramps and stomach troubles
associated with the flu.
Amount per
100g
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calories
80
Total fat
0.8g
Proteins
1.8g
Total Carbs
18g
Sodium
13mg
Potassium
415mg
Cholesterol
0mg
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Healthy ways to enjoy Ginger
Breakfast
- 1½ cups coconut milk, chilled, unsweetened,
low-fat
- ½ cup strawberries, fresh, diced in half
- ½ teaspoon ginger root, peeled and freshly
minced (minced as tiny as possible)
- 2 to 3 teaspoons palm sugar
1. Add all the ingredients to a blender (you
can also use an immersion blender)
and mix until all the ingredients are
completely combined.
The sugar is optional.
2. Pour into 2 drinking glasses over ice
cubes or crushed ice and serve
immediately.
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Lunch
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Stir-fry, curry, and crockpot dinner
dishes make great leftover lunches.
Make a thick puréed carrot ginger
soup, try the Ginger Noodle Soup
recipe, or search for your own
gingery soup recipe to pour into a
thermos and enjoy a hot lunch on a
cold day.
Dinner
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Marinate and steam fish fillets with a
sauce of ginger, soy sauce, cooking
wine, sesame oil and mild onions.
Serve pickled ginger with sushi.
Try a touch of dried ginger, cinnamon and
ground cloves in your morning baked
items, such as quick breads, muffins,
even pancakes or waffles.
Snacks
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Chop crystallized ginger and add to a trail mix. The spice of the ginger will make a unique addition to
your favorite nuts, seeds and dried fruit.
As a treat, snack on Sweet Ginger Almonds - but stick to about 10-15 nuts: the ¼ cup listed as a serving
packs a lot of calories and total fat.
For dessert, mix chopped candied ginger with softened ice cream. Refreeze until hard (about an hour),
and serve topped with a little more candied ginger. This treat goes well with crisp cookies and/or fresh
fruit.
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FAQ AT
THE
BOTTOM
DO NOT GIVE GINGER
TO
CHILDREN UNDER 2.
DO NOT TAKE MORE
THAN 4g OF GINGER
PER DAY.
PREGNANT WOMEN
SHOULD NOT TAKE
MORE THAN 1g/DAY.
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By Michele Milan
Zouk Mosbeh – Facing Dream Park
Lebanon.
www.defical.com
info@defical.com
+961 78 888 765
+961 09 22 41 45
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1. Does ginger Boost your
Metabolism?
YES
NO
2. Will ginger make you Sleepy?
YES
NO
3. Is ginger Calming?
YES
NO
NO
5. Will ginger make you Poop?
YES
YES
NO
8. Is ginger high in Vitamins?
YES
NO
9. Is ginger low in Carbs?
4. Does ginger give you Energy?
YES
7. Does ginger Boost the Immune
System?
NO
YES
NO
10. Does ginger cause Gas?
YES
NO
11. Does ginger dehydrate you?
YES
NO
6. Is ginger easy to Digest?
YES
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NO
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Does ginger boost metabolism?
One of ginger’s properties is to increase your metabolism, but it does so only slightly, and not
enough to rely on as the sole way of getting the job done. But as far as part of a comprehensive
plan to boost your metabolism, including increasing the amount of lean muscle you have, it
could create a synergistic effect and leave you in a state of 24 hour fat burning.
Will ginger make you sleepy?
Because of its calming nature on many systems of the body, a common question is whether
ginger will make you sleepy or drowsy. There are other properties of ginger that make it
unlikely that it will make you sleepy. It increases the circulation and most users report that it
gives them more energy, not less. When it is time for sleep though, ginger may help remove
toxins that used to lead to sleeplessness, allowing you to fall asleep more easily.
Is ginger calming?
Because ginger improves the circulation, many report a feeling of warmth, and subsequent calm
after taking it. It also has calming and soothing properties for the internal organs due to its antiinflammatory effects. Many times ginger ale is served to someone that has an upset stomach, due
to its calming properties.
Does ginger give you energy?
It may give you energetic feelings because it is increasing the circulatory system, allowing the
blood inside you to move more freely throughout the body. The sensation this provides is one
where you feel the get up and go that you once did in your younger years. It’s hard to define just
what energy means, but this should help you feel like you can be more active.
Will ginger make you poop?
There is some anecdotal evidence that ginger helps keep you regular, or acts as a laxative, but it
is not as reliable as other all-natural herbs and spices that are known to get things moving.
Because it helps to cleanse your digestive tract, it can also lead to more frequent bowel
movements, but isn’t by itself typically used to stimulate the bowels.
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Is ginger easy to digest?
For most people ginger is easy to digest, and actually aids in the digestion of other foods. Of
course there are cases where some have reported having trouble digesting and processing
ginger. If you are worried about being able to process it properly, start off with a little bit and see
how you respond to it, gradually increasing your intake as you get the all clear from your body.
Does ginger boost the immune system?
One of the properties of ginger is that it does help to strengthen the immune system. Studies have
shown that cancer patients taking daily supplements of ginger are able to recover more quickly
from anti-cancer procedures compared to those that take nothing or a placebo.
Is ginger high in vitamins?
Ginger isn’t really known for the high amount of vitamins it contains, but rather the effect it has on
the body directly. It has small amounts of Vitamin A and C, but nothing to write home about.
Does ginger cause gas?
It shouldn’t, in fact it helps to neutralize gases from forming in your digestive system, and
drinking ginger tea on a regular basis should cut down on the amount of gas you have overall.
Is ginger low carb?
There are 18 grams of carbs in 100 grams of ginger, so it’s about 18% carbs. Compare that to
80% of rice coming from carbs. It would likely fit well into a low-carb diet, and should help you
feel full for longer periods of time, helping to overcome the strong feelings of hunger that come
from low-carb diets.
Does ginger dehydrate you?
Ginger acts as a diuretic, so if you don’t keep yourself properly hydrated you might find that you
get dehydrated more quickly. Be sure to drink an extra glass of water to account for your ginger
intake.
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