Lokhu kusakazeka okunempilo kunamakholori
Ibhotela le-almond lenziwe ngama-alimondi ngakho liqukethe amafutha enempilo , amaprotheni , kanye namaminerali, futhi kungaba lula ukuba yingxenye yokudla okunempilo. Kodwa, ibhotela le-almond libuye libe ngamakholori amaningi, ngakho-ke uma ubheka isisindo sakho , kuzodingeka uthathe usayizi wokukhonza ube yi-akhawunti. Eqinisweni, ibhotela le-almond i-calorie kakhulu-enezinhlayiyana ezingu-98 zamakholori ngalinye, ngokuyinhloko ngenxa yama-gramu angu-9 kuleso sipuni esisodwa esikhonza.
Lokhu kungaba kubi ekudleni kokunciphisa umzimba uma udla okungaphezu kokukhonza futhi ungaziphendulela wonke ama-khalori engeziwe.
| Amaqiniso e-Almond Butter Ukudla | |
|---|---|
| Ukukhonza Usayizi 1 Ukukhonza (100 g) | |
| Ngokukhonza | Inani Lansuku zonke * |
| Amakholomu 98 | |
| Ama-calories avela ku-Fat 81 | |
| Ingqikithi Yamafutha 9g | 14% |
| I-Satatated Fat 0.7g | 4% |
| I-Polyunsaturated Fat 2.2g | |
| I-Monounsaturated Fat 5g | |
| I-cholesterol 0mg | 0% |
| I- 36mg ye-sodium | 2% |
| Potassium 120mg | 3% |
| I-Carbohydrates 3g | 1% |
| I-Fiber Diet 1.6g | 6% |
| Ama-sugar Sugar 0.7g | |
| Amaprotheni 3.4g | |
| I-Vitamin A 0% · I-Vitamin C 0% | |
| I-calcium 1% · I-Iron 3% | |
| * Ngokusekelwe ekudleni kwekhalori engu-2 000 | |
Ngakolunye uhlangothi, ibhotela le-almond liwumthombo omuhle wamafutha ne-fiber monounsaturated futhi inezingaphezu kuka-3 amagremu amaprotheni futhi kuphela ama-gramu ayi-3 ama-carbohydrate ngokukhonza. Ibuye iphinde ibe ne-potassium, i-calcium, ne-magnesium ngakho konke, i-almond ibhotela inomsoco. Kungaba phezulu kwi-sodium, kodwa hhayi njalo. Ukubalwa kwe-sodium kuzohluka kancane kuncike ekutheni ingabe ibhotela le-almond lenziwe noma lingenalo usawoti owengeziwe.
Hlola ilebula lokudla emaphaketheni amazinga e-sodium.
Izinzuzo zezempilo ze-Almond Butter
Njengoba ibhotela le-almond liphakeme emafutheni e-monounsaturated, ingaba ingxenye yokudla okunempilo. Amafutha ase-Monounsaturated asiza ukunciphisa i-cholesterol ye-LDL (uhlobo olubi) futhi ikhulise i-HDL cholesterol (uhlobo oluhle).
Ama-alimondi nawo aphezulu e-calcium, enhle ngamathambo aqinile, ukuvinjwa kwegazi okujwayelekile, nokusebenza kahle kwemisipha nomzimba wamasipha.
Zibuye ziphezulu ku-magnesium, ebalulekile emakhulwini amaningi ezinqubo ze-biochemical ezenzeka emzimbeni wakho nsuku zonke, ezifana nokulawula amazinga kashukela egazi kanye nengcindezi yegazi.
I-Almond Butter vs. Peanut Butter
Ibhotela le-almond lingase libe yincane encane kunebhotela le-peanut ngamafutha angagcwele kakhulu, amafutha amaningi ase-monounsaturated, kanye ne-fibre ngaphezulu. Uma kungenjalo, uma kuqhathaniswa nezinye izindinganiso zokudla (amakholori, amaprotheni, kanye ne-fiber) izinhlobo ezimbili zebhotela cishe cishe intamo nentamo.
Ungase uzibuze ukuthi unomdlavuza we-peanut, ingabe kuphephile ukudla ibhotela le-almond? Impendulo mhlawumbe, kodwa akufanelekile ingozi. Amantongomane ama-legumes nama-alimondi ayimantongomane emithi ngakho-ke kungenzeka ukuthi abanye abantu abanomdlavuza we-peanut bangadla ama-alimondi. Kodwa-ke, abantu abaningi abahlukumeza ama-peanuts bayagula ama-alimondi, futhi. Uma ucabanga ukuthi ungabhekana ne-allergies kuma-peanuts noma ama-almonds, sicela ukhulume nomhlinzeki wakho wezempilo.
I-Almond Butter vs. Ama-Almond Aphelele
Kungase kubonakale kunengqondo ukuthi ukukhonza ama-alimondi-kungakhathaliseki ukuthi ifomu-kunganikeza umsoco ofanayo. Nakuba ukuphakama kwama-ammondi angu-15 kunesilinganiso esifanayo samakholori njenge-isipuni se-bhotela le-almond, ucwaningo lubonisa ukuthi amakholori amaningi asuke avela ebhotela le-almond kunama-almond amaningi.
Uma kungenjalo, i-almonds kanye ne-almond butterfly zifana. Futhi, ucwaningo oluthile lubonisa ukuthi ama-alimondi angasiza abantu abadala abadala ukuba balahlekelwe isisindo esincane, kodwa aziwa ukuthi ukudla i-almond butterfly kungaba nomphumela ofanayo.
Yenza ibhotela le-Almond Yakho
Uma une-processor yokudla, ungenza ibhotela le-almond kahle ekhishini lakho. Ngokuyinhloko, konke okudingayo kuyi-almonds kanye nosawoti omncane. Engeza izindebe ezimbili ezigcotshwe ama-alimondi kanye namashukela ayisithupha noma amabili kasawoti ku-processor yakho yokudla bese usebenza kuze kube yilapho uthola ukuthungwa okuhle okumnandi. Kungathatha imizuzu engu-20 noma kunjalo, kodwa kufanelekile ukulinda. Uma unezinyo elimnandi, zama ukungeza ku-1/4 indebe uju kanye ne-1 ithisipuni yomhlabathi sinamoni ngenkathi ama-alimondi eqhutshwa.
Izindlela Ezinempilo Zokukhonza I-Butter Almond
Ungasebenzisa ibhotela le-almond ngendlela efanayo usebenzisa ibhotela le-peanut. Ngesikhathi sokudla kwasekuseni, yenza isangweji elinempilo ngesinkwa esiluhlaza, i-almond ibhotela kanye nesithelo se-100-pecent, noma wengeze isipuni se-almond ibhotela ku-smoothie ukuze uthole ukukhahlela okunamaprotheni. Ukuze uthole isiphuzo esinempilo, usakaze ibhotela le-almond ku-crackers lonke okusanhlamvu, ama-apple tincetu, noma izinti zezilimo zomuncu. Esikhundleni sokusakazeka kwe-hazelnut-ushokoledi esitolo esitolo, zama i- cocoa ibhotela le-almond ngezithelo. Kwamangaza umndeni ngama-pancake buttercake pancake for breakfast. Futhi into ehluke ngokuphelele isebenza isobho se-alimondi-brussels esikhwameni sakho esilandelayo sakusihlwa.
> Imithombo:
> Berryman CE, West SG, Fleming JA, Bordi PL, Kris-Etherton PM. Imiphumela ye-Daily Almond Conscription on Risk Cardiometabolic and Addominal Adposity In Adult Health With Elevated LDL-Cholesterol: Isivivinyo Esilawulwa Ngalokhu. Umagazini we-American Heart Association . 2015; 4 (1). i-doi: 10.1161 / jaha.114.000993.
> Novotny JA, Gebauer SK, i-Baer DJ. Ukungafani phakathi kwe-Atwater factor okubikezelwe futhi okulinganiselwe kwamanani amanani wamandla ama-alimondi ekudleni kwabantu. I-American Journal of Clinical Nutrition . 2012; 96 (2): 296-301. doi: 10.3945 / ajcn.112.035782.
> Amantongomane, ibhotela le-almond, plain, usawoti wanezela. I-United States Imnyango Yezolimo I-National Nutrient Database ye-Standard Reference, Release 28. https://ndb.nal.usda.gov/ndb/foods/show/3739.