Dole ne ka taɓa ganin almond lokacin da ka je shago ko ka ci kek, ko ba haka ba? Waɗannan ƙananan tsaba masu launin ruwan kasa suna da daɗi sosai. Amma shin ka san adadin abubuwa masu daraja da ke ɓoye a cikin waɗannan ƙananan tsaban almond don lafiyarka? Wannan ba kawai wani abu ne mai daɗi ba, amma abinci ne mai kyau wanda ke ba da fa'idodi da yawa ga jikinmu. Bari mu yi magana game da waɗannan almond a yau.
Menene ainihin almond?
A taƙaice dai, almond iri ne da ke tsiro a kan bishiyar almond. A cikin harsashin wannan 'ya'yan itacen akwai wannan ƙwayar almond mai daɗi. Duk da cewa muna kiran waɗannan "ƙwaya", a fannin kimiyya, a zahiri nau'in iri ne.
Mutane a faɗin duniya suna cin almond tsawon dubban shekaru. A yau, kashi 80% na yawan almond da ake samarwa a duniya ya fito ne daga jihar California da ke Amurka. Yanzu, ana iya samun almond cikin sauƙi a kowace babban kanti a ƙasarmu.
Idan kana neman ƙara wani abu mai kyau a cikin abincinka na yau da kullun, cin 'yan almond a rana na iya yin babban canji ga jikinka.
Darajar abinci mai gina jiki na wannan ƙaramin iri abin mamaki ne!
Kamar sauran goro, almonds ma abinci ne mai gina jiki. Bari mu dubi ainihin abin da ke cikinsu.
Ka yi tunanin, waɗannan su ne sinadaran da ke cikin oza ɗaya na almond, wanda yake kimanin almond 23 .
| Sashen abinci mai gina jiki | Girman |
|---|---|
| Kalori | Kimanin 152 |
| Protein | gram 6 |
| Kitse | gram 15 |
| Carbohydrates | gram 6 |
| Fiber na Abinci | gram 3 |
| Sukari | gram 1 |
Bugu da ƙari, almonds abinci ne mai wadataccen bitamin da ma'adanai, musamman:
- Bitamin E
- Bitamin B2
- Magnesium
- Phosphorus
- Potassium
Muhimmi sosai: Yana da matukar muhimmanci a yi taka tsantsan game da yawan abincin da ake ci lokacin cin almond. Domin suna da daɗi, za ka iya jin kamar kana cin abinci da yawa a lokaci guda. Idan ka ci, za ka iya ƙara yawan kalori da kitse a jikinka fiye da yadda kake buƙata. Saboda haka, hanya mafi kyau ita ce cin almond kusan 23 (kofi 1/4) a rana .
Menene amfanin cin almond ga jikinmu?
Yawan sinadarin almond yana amfanar jikinmu ta hanyoyi da dama. Idan kana buƙatar taimako wajen kula da zuciyarka, ƙashi, ko kuma rage nauyinka, almond kyakkyawan zaɓi ne.
| Amfanin | Ta yaya hakan ke faruwa? |
|---|---|
| Yana sarrafa cholesterol | Almond yana taimakawa wajen rage yawan sinadarin cholesterol mara kyau (LDL - Low-Density Lipoprotein) da kuma ƙara yawan sinadarin cholesterol mai kyau (HDL - High-Density Lipoprotein) . Almond kuma yana da kaddarorin hana kumburi waɗanda ke taimakawa wajen kare cututtukan zuciya. |
| Yana taimakawa wajen kula da lafiyayyen nauyi | Duk da cewa almond yana da ɗan yawan kalori, idan aka ci shi daidai gwargwado, yana iya rage haɗarin ƙaruwar nauyi da kiba. Domin furotin da zare a cikin almond suna sa mutum ya ji ƙoshi ko da bayan ya ci ɗan kaɗan, yana taimakawa wajen sarrafa cin abinci akai-akai. |
| Rage hawan jini | Sinadaran gina jiki kamar bitamin E, potassium, da calcium da ke cikin almonds suna taimakawa wajen rage hawan jini, wanda yake da mahimmanci don kariya daga cututtukan zuciya. |
| Yana ƙarfafa ƙasusuwa | Almond yana da wadataccen sinadarin calcium da phosphorus, ma'adanai guda biyu da suke da mahimmanci ga lafiyar ƙasusuwanmu. |
| Yana sarrafa matakan sukari a jini | Almonds suna da ikon sarrafa hauhawar matakan sukari a cikin jini bayan cin abinci. Wannan yana da matukar muhimmanci ga mutanen da ke fama da ciwon suga . Amma, idan kuna da ciwon suga, ya kamata ku yi magana da likitan ku kafin ku canza abincin ku. |
| Yana inganta lafiyar narkewar abinci | Binciken da aka yi kwanan nan ya nuna cewa almonds suna taimakawa wajen kare lafiyar hanyoyin narkewar abinci da garkuwar jiki. Cin abinci mai kyau yana nufin ƙarfafa garkuwar jiki da kuma lafiyayyen jiki. |
Hanyoyi masu sauƙi don ƙara almonds a cikin abincin ku
Almonds suna da kyau a cikin kowane abinci. Baya ga cin su kawai, za ku iya jin daɗinsu ta waɗannan hanyoyin:
- Ƙara wasu almonds da aka yanka a cikin karin kumallo, oatmeal, ko a saman salatin.
- Za ka iya sanya waɗannan a saman shinkafar madarar da muke yi, ko ma a saman burodin zabibi.
- A matsayin wani ɓangare na haɗin hanya da aka yi da wasu goro.
- Yi amfani da man almond maimakon sauran nau'ikan man shanu a kan burodi.
- Lokacin yin kek da biskit, yi amfani da garin almond maimakon garin da aka saba.
- Domin samun ɗanɗano da laushi mai kyau, a gasa ɗan almond.
Gargaɗi: Almond da aka saya a shago, wanda aka yi da gishiri, sukari, da kuma wasu dandano daban-daban, na iya ƙunsar mai marasa lafiya. Hakanan suna da ƙarancin sinadirai masu gina jiki. Saboda haka, ku ci almond danye duk lokacin da zai yiwu.
Bari mu ɗan yi ɗan bayani game da Man Almond.
Man almond, wanda ake fitarwa daga ƙwayar almond, shi ma yana da matuƙar amfani. Man almond ne da aka yi da tsire-tsire wanda ke ɗauke da kitse mai yawan kitse mai lafiya ga zuciya da kuma bitamin E. Ana amfani da man almond a fannin kayan kwalliya da kuma girki.
Amfanin Man Almond ga Lafiya
Shan man almond yana kuma ba da fa'idodi da dama ga lafiya.
- Kula da sukari a jini: Bincike ya nuna cewa mai mai wadataccen kitse mai monounsaturated da polyunsaturated, kamar man almond, na iya taimakawa wajen daidaita matakan sukari a cikin mutanen da ke fama da ciwon suga na Type 2.
- Mai yawan antioxidants: Magungunan antioxidants kamar bitamin E a cikin man almond suna kare ƙwayoyin halittarmu daga free radicals waɗanda ke lalata su. Lokacin da waɗannan free radicals suka taru a cikin jiki, wani yanayi da ake kira oxidative stress na iya faruwa. Yana haifar da cututtuka da yawa na yau da kullun kamar ciwon daji, cututtukan zuciya, da amosanin gabbai.
Shin man almond yana da kyau ga fata?
Eh, hakika. Daɗin man almond na iya taimakawa wajen laushin fata da kuma rage kaikayi. Bincike ya nuna cewa shafa man almond na iya rage alamun cututtuka kamar eczema da dermatitis. Wannan man kuma yana taimakawa wajen inganta launin fata da kuma sautin fata.
Shin man almond yana da kyau ga gashi?
Duk da cewa ana buƙatar ƙarin bincike kan wannan, ana kyautata zaton cewa man almond yana taimakawa wajen sanyaya gashi da fatar kai. Man almond kuma yana iya rage bushewa da bushewa a gashi, da kuma rage bushewar fatar kai da kaikayi.
Saƙon Ɗauka Gida
- Almond ba wai kawai wani abu ne mai daɗi ba, har ma da abinci mai gina jiki.
- Cin almond kimanin 20-23 (oza ɗaya) a rana yana da matuƙar amfani ga lafiyarka. Cin fiye da haka na iya ƙara adadin kuzari da ba dole ba ga jikinka.
- Almond yana taimakawa wajen rage mummunar cholesterol, yana sarrafa nauyi, kuma yana kiyaye lafiyar zuciya.
- Man almond yana da matuƙar amfani ga fata da gashi.
- Idan kana da rashin lafiyar goro, ka tabbata ka yi magana da likitanka kafin ka yi amfani da man almond ko man almond.
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