Ama-calories ama-alimondi nezinzuzo zabo zezempilo
Ama-alimondi yindlela yokudla okunomsoco, ephathekayo , ephansi ye-carbohydrate engasetshenziswa ekuphekeni noma ekudleni njengoba kunjalo. Amaphesenti angamashumi ayisishiyagalombili ama-almond omhlaba asetshalwe eCalifornia. Ngenxa yokuthi ama-alimondi akhule kahle ezindaweni eziseMedithera, ngokuvamile adliwa eningizimu yeYurophu, eNyakatho Afrika nakwamanye amazwe aseMpumalanga Ephakathi.
Ama-alimondi acebile kakhulu-angumthombo omuhle we-fibre namaprotheni.
Ziwumthombo omuhle wempilo enempilo, engasetshenzisiwe (monounsaturated, etholakala emafutheni omnqumo). Ngaphezu kwalokho, ama-almonds ayimthombo omuhle kakhulu wevithamini E, ama-manganese, ne-magnesium.
I-caveat kuphela yokudla ama-alimondi ukuthi yikhalori ecebile. Ukudla ngokweqile kwama-calories kungabangela ukuzuza kwesisindo, isifo esizimele esizimele ezifweni ezihlukahlukene, kufaka phakathi uhlobo lwesifo sikashukela nesifo senhliziyo. Ngakho-ke, uma udla ama-alimondi, kufanele usebenzise ukulawula ingxenye.
| Ama-Almond Nutrition Facts | |
|---|---|
| Ukuphakama Usayizi 1 oz (24 ama-kernels) (28 g) | |
| Ngokukhonza | Inani Lansuku zonke * |
| Amakholori 164 | |
| Ama-calories avela ku-Fat 127 | |
| Inani lamafutha 14.2g | 22% |
| I-Satatated Fat 1.1g | 5% |
| I-Polyunsaturated Fat 3.5g | |
| I-Monounsaturated Fat 8.9g | |
| I-cholesterol 0mg | 0% |
| I-sodium 0mg | 0% |
| Potassium 207.44mg | 6% |
| Ama-carbohydrates 6.1g | 2% |
| I-Dietary Fiber 3.5g | 14% |
| Ama-Sugars 1.2g | |
| Amaprotheni 6g | |
| I-Vitamin A 0% · I-Vitamin C 0% | |
| I-calcium 8% · Iron 6% | |
| * Ngokusekelwe ekudleni kwekhalori engu-2 000 | |
Ama-alimondi angathengwa, aphuziwe usawoti, angahlanjululwa, aluhlaza, noma agwetshiwe.
Zingahlanganiswa nge-bhotela le-almond, ezenziwe ubisi lwe-almond, noma umhlabathi njenge-almond. Ama-alimondi aqoshiwe futhi ahlambulukile angenayo i-sodium, ebalulekile kulabo bantu abanomlando we-hypertension noma bafuna ukunciphisa ukudla kwabo kwe-sodium ngezinye izizathu. Ama-alimondi nawo angumthombo omuhle we-fiber, equkethe 3.5 amagremu kokusebenza okulodwa.
Ngaphezu kwalokho, ama-alimondi ayi-carbohydrate ephansi, ukudla okuphezulu kwamaprotheni.
Amanoni anempilo, ama-fiber, namaprotheni okuqukethwe kwama-alimondi ahlinzeka amandla okugcoba. Ama-alimondi aphansi emafutheni agcwele, aqukethe i-gram kuphela ekukhonzeni. Eqinisweni, amafutha amaningi athola ama-alimondi yi-cardio-protective, fat monounsaturated.
Khumbula ukuthi uma udla ama-alimondi, kufanele uhlose ukunamathela ekukhonzeni okulodwa, okungama-alimondi angu-24 (1/4 indebe noma eyodwa encane). Uma u-almonds wokubhanqa ngenye into yokudla, njengezithelo noma i-yogurt, uhlose ukunamathela kwikhalori eyi-100 ekhonza (cishe 12). Kulabo bantu abafuna ukunciphisa ukudla kwabo ama-carbohydrate, ama-alimondi angasetshenziswa njengengxenye yezinkwa zokudla ekuphekeni. Ukudla kwe-almond kungasetshenziswa ekubheni.
Izinzuzo zezeMpilo zama-almonds
Ngo-2003, i-FDA yathi ubufakazi besayensi bukhomba ukuthi ukudla ama-ounces angu-1.5 ngosuku, njengengxenye yokudla okuncane kumafutha agcwele kanye ne-cholesterol, kunganciphisa ingozi yesifo senhliziyo. Lokhu kungenzeka ngenxa yokuqukethwe okuphezulu kwe-lipid ekunciphiseni amafutha e-monounsaturated atholakale kuma-alimondi, ngaphezu kokuqukethwe kwe-fiber kanye nemiphumela ephikisana ne-antioxidant ye-vitamin E. Almonds nayo iqukethe amanani amaningi ama-phytonutrients, ikakhulukazi ama-sterols wezitshalo nama-flavonoids, anenhliziyo enempilo kanye nokunikeza izinzuzo zokulwa ne-antioxidant.
Ukwandisa lezi zimsoco, ujabulele ama-alimondi akho nge-flavonoids yezikhumba ezigxila lapho.
Ama-alimondi nawo angumthombo ocebile we-manganese ne-magnesium. I-Manganese idlala indima ebalulekile ekuguleni kwamakhemikhali, ama-amino acids kanye ne-cholesterol. I-Magnesesi ibandakanyeka emigwaqweni engaphezu kuka 300, okubandakanya ukukhiqizwa kwamandla, amaprotheni synthesis, ukusayina kweselula, kanye nemisebenzi ehlelekile njengokwakheka amathambo. Ucwaningo oluthile lubonisa ukuthi ukuphakama okuphakeme kwe-magnesium kuhlotshaniswa nengozi enciphise yokuthuthukisa isifo sikashukela.
Imibuzo Ejwayelekile Ngama-alimondi
Ingabe ama-almond amantongomane emithi?
Ama-alimondi abhekwa njengesihlahla somuthi.
Ngokuvamile zikhula ezihlahleni noma ezihlahleni futhi zifakwe egobolondo elinzima. Esikhathini esiningi, uma umuntu ephikisana namantongomane emithi, ahlaselwa kuwo wonke amantongomane emithi.
Ingabe ubisi lwe-alimondi luyindlela engcono yokubisi ubisi?
Uma othile enesifo somzimba, ubisi lwe-alimondi lungcono. Futhi nakuba ama-alimondi ephakeme ngokwemvelo ngamakholori, ubisi lwe-almond i-calorie ephansi efaka ubisi lwenkomo .
Ukubamba nokugcina ama-almonds
Ama-alimondi aqukethe inani eliphakeme lamafutha, ngakho-ke ahlale enhle endaweni epholile, eyomile, njengesiqandisisi noma iphostry epholile, emnyama. Hlela ukufaka ama-alimondi akho (ikakhulukazi abhakabisiwe) esitsheni esingenalutho esiphezulu sokuphila kwe-shelf; ukuvimbela i-oxidation kuyisihluthulelo sokugcina ubuhle. Gwema ukuvezwa kwelanga eliqondile nokuphunga okwedlulele.
Uma ukhathazekile ngokudla okuphezulu kwe-sodium, bheka ukuthenga ama-alimondi engaqinisekisiwe. Uma ufuna kancane i-flavour eyengeziwe, ungawafakela nge-dash yeqoqo lakho lezinongo.
Izindlela Ezinempilo Zokulungiselela Amamondi
Ama-alimondi angadliwa njenge-snack, njengokungeza ekudleni, njenge-oatmeal, noma efakwe kwisitsha sehlangothini. Ama-alimondi asekelwe ngaphambilini ungenye yezinto ozidla njalo ofuna ukuba nazo . Uma usenhlakeni, angakwazi ukukhonza njengemfino enomsoco enempilo, ephathekayo, enomsoco. Ngaphandle kwama-ammondi aluhlaza noma aqoshiwe, ungasebenzisa imikhiqizo yama-almond, njengokudla kwesi-almond, ibhotela le-almond kanye nobisi lwe-almond. Nazi ezinye amathiphu amahle.
- Phakamisa isandla esigcwele esikhwameni esincane bese ufinyelela kubo lapho kushaywa indlala.
- Spread ibhotela le-almond kwi-celery, noma i-apula ye-fibre namaprotheni aqukethe isiphuzo.
- Engeza ama-alimondi kuma-saladi, i-yogurt, i-cottage ushizi-sebenzisa umcabango wakho. Amantongomane anganezelwa kuzo zonke izinhlobo ezahlukene zokudla.
- Gwema ama-alimondi agqoke ushukela noma uju glaze.
- Sebenzisa ubisi lwe-alimondi obungenamvubelo ngokuthuthumela, ama-sauces, i- egg nog kanye nokusetshenziswa okufanayo.
- Ufulawa wama-alimondi (into efanayo ne-alimondi ukudla) ingasetshenziswa ezinhlobonhlobo eziningi eziphansi zokupheka. Zama ama-pancake , ama-muffins , amaqebelengwane, ngisho nokugxila.
Ukupheka Ukusebenzisa ama-alimondi
Ukupheka ngama-alimondi kuyindlela enhle yokuthuthukisa okuqukethwe komsoco wokudla ngenkathi unciphisa okuqukethwe kwe-carbohydrate. Ama-alimondi futhi anezela ukugcoba nokuvutha okunamandla okugcoba futhi kungakuvimbela ekudleni ngokweqile. Engeza ama-alimondi ekudleni kwakho kwasekuseni, ngesidlo sasemini, ekudleni, ekudleni noma e-dessert. Khumbula noma ukuhlale uqapha izingxenye zakho. Ngezansi kukhona izindlela ezimbalwa zokupheka:
- I-Carb ephansi ye-albribri e-Almond Breakfast Breakfast Pudding
- Inkukhu isaladi nge Strawberry Vinaigrette
> Imithombo:
> I-Linus Pauling Institute. I-Manganese.
> I-Linus Pauling Institute. I-Magnesium.
> Ukuphathwa Kwezokudla Nezidakamizwa. Izimangalo zempilo ezifanele: Incwadi yokuqapha ukugunyazwa-Amantongomane nesifo senhliziyo.