Izvi zvakapararira zvine utano zvakakwirira mumakori
Almond bhitamu inogadzirwa kubva kumaarondi saka ine mafuta ane utano , maprotheni , nemaminerari, uye zvinogona nyore kuva chikamu chekudya kwakanaka. Asi, mararamiro emuarumondi ariwo akakwirira mumakirori, saka kana iwe uri kutarisa uremu hwako , iwe unofanira kutora ushumiri hwekushandura. Kutaura zvazviri, almond muhombe ine koriori-yakazara ne 98 makoriji pajipuni, kunyanya nekuda kwe 9 gramu yemafuta mune imwe yepuji inoshumira.
Izvozvo zvinogona kuva zvakaipa nokuda kwekudya kwekureruka kwekurema kana iwe uchidya zvakanyanya kupfuura kushumira uye usabhadhare zvose zvinyorwa zvinowedzera.
| Almond Butter Nutrition Facts | |
|---|---|
| Kushumira Kukura 1 Kushumira (100 g) | |
| Per Serving | % Daily Value * |
| Maoriro 98 | |
| Maoriro anobva kuFat 81 | |
| Total Fat 9g | 14% |
| Saturated Fat 0.7g | 4% |
| Polyunsaturated Fat 2.2g | |
| Monounsaturated Fat 5g | |
| Cholesterol 0mg | 0% |
| Sodium 36mg | 2% |
| Potassium 120mg | 3% |
| Carbohydrates 3g | 1% |
| Dietary Fiber 1.6g | 6% |
| Zvokudya 0.7g | |
| Protein 3.4g | |
| Vitamini A 0% · Vitamin C 0% | |
| Calcium 1% · Iron 3% | |
| * Kubva pane zvokudya zviviri zvekoriori | |
Pamusoro pezvakanaka, almond bhuruu ndiyo yakanaka yakanaka yemafuta uye fiber uye inodarika 3 gramu mapuroteni uye 3 gramu yemakrohydrate panguva yese. Iyo yakarebawo mu potassium, calcium, uye magnesium saka zvose muzvose, almond bhariya inonyatsonaka. Inogona kuva yakakwirira mu sodium, asi kwete nguva dzose. Iyo sodium count inogona kusiyanisa zvishoma zvichienderana kana kuti kwete yearmond muhari yakagadzirwa nemunyu wwedzerwa.
Tarisa hombe yezvokudya pahutanda hwema sodium.
Health Health Benefits of Almond Butter
Sezvo muaramondi wekamanda ari kumusoro mumafuta anonzi monounsaturated, anogona kuva chikamu chekudya kwemoyo-utano. Mafuta aMonounsaturated anobatsira kuderedza LDL cholesterol (iyo yakaipa mutsa) uye kuwedzera HDL cholesterol (yakanaka).
Amamondi anowedzerawo mu calcium, iyo yakanaka kumapfupa akasimba, kuvhara ropa kwemazuva ose, uye maitiro akanaka uye mushupa.
Izvo zvinowedzerawo mu magnesium, iyo inokosha kune mazana emaitiro akasiyana-siyana ehupenyu hwehupenyu hunoitika mumuviri wako zuva rega rega, zvakadai sekuraira mashuga eropa neropa.
Almond Butter vs. Peanut Butter
Almond bhari inogona kunge iri duku zvishoma pane peanut butter nemafuta mashoma akazara, mafuta akawanda monounsaturated, uye zvimwe fiber. Zvimwe zvisingaiti, kana tichifananidza mamwe mararamiro ezvokudya (makori, mapuroteni, uye fiber) mhando mbiri dzemafuta anenge anenge mutsipa uye mutsipa.
Iwe unogona kunge uchishamisika kana iwe une chirwere cheperetti, here zvakachengeteka kudya almond butterre? Mhinduro ndeyekuti, asi hazvina kukodzera ngozi. Mheteti mitsvuku uye maarmond ndiwo marimu emiti saka zvinogona kuti vamwe vanhu vane zvipembenene zveperetti vanogona kudya maamondi. Zvisinei, vanhu vakawanda avo vanokonzera maranari vanokonzera maarmond, zvakare. Kana iwe uchifunga kuti unogona kunge uine mishonga yemapanga kana maamondi, ndapota taura nemupiki wako wehutano.
Almond Butter vs. Whole Almonds
Zvinogona kuonekwa zvakanakira kuti kushumira kweamamondi-zvisinei nokuti iyo-iyo inopa hutano hwakafanana. Kunyange zvazvo kushandiswa kwehuwandu hweamamondi 15 kune imwe yenhamba imwechete yemakoriori sepuniki yearmond butter, tsvakurudzo inoratidza kuti mamwe makoriyumu anowanikwa kubva mualmond butterre kupfuura kubva kumamondi ose.
Kana zvisina kudaro, maarmond ose uye almond muhari zvakafanana. Uyewo, kumwe kutsvakurudza kunoratidza kuti maarmond angabatsira vakuru ve dieters kurasikirwa nezvimwe zvishoma, asi hazvizivikanwe kana kudya almond butter kunogona kuita zvakafanana.
Ita Wako Wemamandi Wewaini
Kana iwe uine chirongwa chekudya, iwe unogona kuita almond butter mucheki yako. Chaizvoizvo, zvose zvaunoda maarmond uye munyu. Wedzera 2 makapu akabikwa maarmond uye 1 kana 2 maaspuni emunyu kune zvokudya zvako zvekudya uye kugadzira kusvikira wawana mavara akanaka. Zvinogona kutora maminitsi makumi maviri kana zvakadaro, asi zvakakosha kumirira. Kana uine zino rinotapira, edza kuwedzera kusvika ku 1/4 mukombe weuchi uye 1 teaspoon pasi sinamoni apo maarmond ari kushandiswa.
Nzira Dzakanaka Dzokushandira Muamanda Butter
Iwe unogona kushandisa almond butterre nenzira imwecheteyo iwe unoshandisa peanut butter. Pamangwanani emangwanani, gadzira sandwich ine utano nechingwa chakazara, almond butter uye 100-pecent michero yakawanda, kana kuwedzera punikioni yealmond butter to smoothie yeproteine-rich kick. Kwekudya kwakagadzirwa zvakanaka, kuparadzira mararamiro emuarmond kune zviyo zvinokonzera zviyo, mapapiro, mapeti, kana matanda. Mune nzvimbo yekutengesa hazelnut-chokoti yakashambadzirwa, edzai cocoa almond butter dip nezvibereko. Akashamisika mhuri ine apuro-almond muhodha pancakes yekudya kwekudya chamangwanani. Uye nokuda kwechimwe chinhu chakasiyana zvachose chinoshumira maarmond-brussels inomera sopu pane imwe nguva yekudya kwemanheru.
> Sources:
> Berryman CE, West SG, Fleming JA, Bordi PL, Kris-Etherton PM. Migumisiro yeDaily Almond Daily Consumption on Cardiometabolic Risk uye Muchidimbu Mudumbu Muhutano Hwevanhu Vane Nhengo Yakakwirira yeLDL-Cholesterol: A Randomised Controled Trial. Nyaya yeAmerican Heart Association . 2015; 4 (1). doi: 10.1161 / jaha.114.000993.
> Novotny JA, Gebauer SK, Baer DJ. Kusiyanisa pakati peAtwater chirevo chakatarisirwa uye chinotaridzika kuyerwa kwemaoko emafungiro emarumondi muzvokudya zvevanhu. The American Journal of Clinical Nutrition . 2012; 96 (2): 296-301. doi: 10.3945 / ajcn.112.035782.
> Nutswe, almond bhinzi, yakajeka, ine munyu yakawedzerwa. United States Dhipatimendi Rezvekurima National Nutrient Database ye Standard Reference, Release 28. https://ndb.nal.usda.gov/ndb/foods/show/3739.