Maoriri muAlmonds uye Utano Hwayo Zvibereko
Amamondi ane utano hwakanaka, hutachiona , hushoma hwemakrohydrates zvokudya zvinogona kushandiswa mukubika kana kudyiwa sezvazviri. Mazana makumi mana kubva muzana emarimondi enyika anowanikwa muCalifornia. Nemhaka yokuti maarimondi anokura zvakanaka munzvimbo dzakasiyana-siyana neMediterranean, dzinowanzodyiwa kumaodzanyemba kweEurope, North Africa, uye dzimwe nyika dzeMiddle East.
Amamondi ane michero yakawanda-iyo yakanaka inobva kune fiber uye mapuroteni.
Ichowo chitubu chakanaka chemafuta, unsaturated mafuta (monounsaturated, akadaro anowanikwa muolivhi). Mukuwedzera, maarumondi ndiwo anopa mavitamini E, manganese, uye magnesium.
Irovha yega yega yekudya maamondi ndeyekuti iine calori yakafuma. Kunyanya kudyiwa kwekoriyori kunogona kuita kuti uwedzere kuwedzera, iyo yakazvimirira pangozi yezvirwere zvakasiyana-siyana, kusanganisira chirwere chechirwere cheshuga uye chirwere chemwoyo. Nokudaro, kana uchidya maamondi, iwe unofanirwa kuita zvekugadzirisa chikamu.
| Almond Nutrition Facts | |
|---|---|
| Kushumira Kukura 1 oz (24 akazara kernels) (28 g) | |
| Per Serving | % Daily Value * |
| Maoriro 164 | |
| Maoriro anobva kuFat 127 | |
| Total Fat 14.2g | 22% |
| Saturated Fat 1.1g | 5% |
| Polyunsaturated Fat 3.5g | |
| Monounsaturated Fat 8.9g | |
| Cholesterol 0mg | 0% |
| Sodium 0mg | 0% |
| Potassium 207.44mg | 6% |
| Carbohydrates 6.1g | 2% |
| Dietary Fiber 3.5g | 14% |
| Sugars 1.2g | |
| Protein 6g | |
| Vitamini A 0% · Vitamin C 0% | |
| Calcium 8% · Iron 6% | |
| * Kubva pane zvokudya zviviri zvekoriori | |
Amamondi anogona kutengwa, ane salted, asingabhadharwi, akaomeswa, kana akachekwa.
Inogona kuenzaniswa muarumondi wehuta, yakaitwa mukaka wemarimondi, kana pasi semarimondi. Amamondi akaoma uye akachekwa haana sodium, iyo inokosha kune avo vane nhoroondo yehutano hwepamusoro kana vari kutarira kuderedza kudya kwavo sodium kune zvimwe zvikonzero. Amamondi anewo mavara akanaka, ane 3.5 gramu mune rimwe kushanda.
Mukuwedzera, maarumondi ane low carbohydrate, high protein food.
Mafuta ane utano, fiber, uye mapuroteni anogadzirwa nemarumondi anopa simba rinogadzirisa. Amamondi ari pasi mumafuta akazara, ane zvishoma 1 gramu pamushumiri. Chaizvoizvo, akawanda emafuta anowanikwa muarmonds is cardio-protective, monounsaturated fat.
Ramba uchiyeuka kuti kana uchidya maamondi, iwe unofanirwa kumira kunamatira kune imwechete, iyo inenge inenge 24 maarmond (whole 1/4 cup or one handful). Kana iwe uri kutenderera maarmond nemumwe wezvokudya, zvakadai sezvibereko kana yogurt, chinangwa chekunamatira kune zana yekoriri inoshumira (inenge 12). Kune vanhu ivavo vanotarisa kuti vaderedze kudya kwavo kabodihydrate, maamondi anogona kushandiswa senzvimbo yekugadzirisa chingwacrumbs pakubika. Almond kudya kunogona kushandiswa mukubika.
Noutano Hwenyama dzeAmamondi
Muna 2003, FDA yakataura kuti uchapupu hwezvesayenzi hunoratidza kuti kudya 1.5 ounces emiti pazuva, sechikamu chekudya kuderera mumafuta akazara uye cholesterol, kunogona kuderedza ngozi yepfungwa yemwoyo. Izvi zvinogona kunge zvakakonzerwa nehuwandu hwehuwandu hwehutu hunoderedza mafuta anounasaturated anowanikwa muamamondi, kuwedzera kune fiber zviripo uye antioxidant zvinokonzerwa ne vitamini E. Almonds zvinewo mahombekiti akawanda emishonga, kunyanya sterols yemichero uye flavonoids, iyo inofadza mwoyo pamwe nekupa antioxidant zvakabatsirwa.
Kuti uwedzere zvivako izvi, fadzwa nemarumondi ako nehombodo-flavonoid inowanikwa ipapo.
Almondswo inowanikwa mumakanese uye magnesium. Manganese inotora basa rinokosha mune metabolism yemakhahydrates, amino acids, uye cholesterol. Magnesium inobatanidza nenzira dzinopfuura 300 dzemagetsi, kusanganisira simba rokugadzira, protein synthesis, kushandiswa kwemasero, uye maitiro akaita sefupa rakagadzirwa. Zvimwe zvidzidzo zvinoratidza kuti kukwirira kwakanyanya kwema magnesium kunobatanidzwa nehuwandu huripo hwekukura nechirwere cheshuga.
Mibvunzo Inowanzoenderana Neamamondi
Ari maarimondi muti wemiti?
Amamondi anoonekwa semuti wemuti.
Vanowanzokura pamashizha kana mumiti uye zvinowanikwa mune rakaoma shell. Kazhinji yenguva, kana munhu aine allergiki kumiti yemiti, ivo vanorwara kune miti yose yemiti.
Ko mukaka wearmondi ndiyo imwe nzira yakanaka kune mukaka wemukaka here?
Kana mumwe munhu ane chirwere chekudya, mukaka wemarumondi ndiyo imwe nzira yakanaka. Uye kunyange zvazvo maamondi ari anowanzokwirira mumakoriyamu, mukaka weamamondi ndiyo koroori yakaderedzwa inotsiva mukaka wemhou .
Kusarudza nekuchengetedza Maamondi
Amamondi ane chiyero chakawanda chemafuta, saka vanochengetedza zvakanyanya munzvimbo inotonhorera, yakaoma, yakadai sefriji kana kuti inotonhorera, masikati. Chinangwa chechisimbiso chako maarumondi (kunyanya akachekwa) mumudziyo usina kuvharidzirwa wehutano hwakakwana hwehupenyu; kudzivirira huniyidheti chinhu chikuru chekuchengetedza kutsva. Dzivisa kutaridzika kwezuva rakananga uye kunhuwa kunopisa.
Kana iwe uchinetseka nezvekudya kwakanyanya kwe-sodium, tarisa kutenga maamondi asina kukwana. Kana iwe uchida zvishoma zvekunaka, iwe unogona kuzviputira ne dash yako yekukohwa kwezvinonhuwira.
Nzira Dzakanaka Dzakagadzira Almonds
Amamondi anogona kudyiwa sechingwa, sekuwedzera pakudya, zvakadai se oatmeal, kana kuiswa mune rimwe divi. Maarmonds akafananidzwa kare ndeimwe yezvokudya iwe unoda kuva newe nguva dzose . Paunenge uri munhizha, vanogona kushanda sehutano hwakanaka, hunotipa, huripo hwekudya. Mukuwedzera kune amamondi akaomeswa kana akabikwa, unogona kushandisa michero yemamondi, yakadai seammond, almond butter, uye mukaka wemamondi. Heano mamwe mazano akanaka.
- Isa boka rakazara muhomwe duku uye uvawanire apo nzara ikarova.
- Iparadzira almond batare pane zvekudya, kana apuro kune fiber uye mapuroteni ane snack.
- Wedzera maarimondi kune saladi, yogurt, cottage cheese-shandisa pfungwa yako. Nutswe zvinogona kuwedzerwa kune marudzi ose ezvokudya.
- Dzivisa maarumondi ayo akazara muSyria kana uchi glaze.
- Shandisa mukaka weAlmond usingagadzirwa nemafuta mukutinhira, sauces, egg nog , uye kushandiswa kwakafanana.
- Mupfuro weamondon (chinhu chakafanana saamamondi kudya) inogona kushandiswa mune zvakawanda zvakaderera-carb mapeji. Edzai pancakes , muffin , makeke, uye kunyange kunyanya.
Mapepa Anoshandisa Almonds
Kubika nemaarumondi inzira yakanaka yekuwedzera michina yezvokudya zvekudya panguva yekuderedza zvinyorwa zvehydrohydrate. Amamondi anowedzera kuwedzera uye kunakidza kunove nesimba rine simba uye kunogona kukudzivirira kuti urege kudya. Wedzera maarimondi pane zvekudya zvako kwemanheru, masikati, mbiriso, kudya kwemanheru, kana kuti dessert. Yeuka kunyange zvazvo nguva dzose uchicherechedza zvikamu zvako. Pasi pane mazano mashomanana akanaka:
> Sources:
> Linus Pauling Institute. Manganese.
> Linus Pauling Institute. Magnesium.
> Zvokudya uye Drug Administration. Zviratidzo zvehutano zvakakodzera: Tsamba yekusimudzira kuchenjera-Nuts uye coronary heart disease.