Ugomba kuba warabonye amande iyo ugiye mu iduka cyangwa urya imigati, si byo se? Utu tubuto duto tw'umukara turaryoshye cyane. Ariko se uzi ibintu byinshi by'agaciro byihishe muri utu tubuto duto tw'amande ku buzima bwawe? Iki si ikintu kiryoshye gusa, ahubwo ni ibiryo byiza cyane bitanga inyungu nyinshi ku mubiri wacu. Reka tuvuge kuri utu tubuto uyu munsi.
Mu by'ukuri, umuzabibu ni iki?
Mu magambo make, umuzabibu ni imbuto imera ku giti cy'umuzabibu. Mu gishishwa gikomeye cy'uru rubuto harimo uru rubuto rwiza rw'umuzabibu. Nubwo tubyita "imbuto z'umuzabibu", mu buryo bwa siyansi, mu by'ukuri ni ubwoko bw'imbuto.
Abantu ku isi yose bamaze imyaka ibihumbi barya amande. Muri iki gihe, 80% by'umusaruro w'amande ku isi uturuka muri leta ya Kaliforuniya muri Leta Zunze Ubumwe za Amerika. Ubu, amande aboneka byoroshye mu iduka iryo ari ryo ryose ryo mu gihugu cyacu.
Niba ushaka kongeramo ikintu cyiza mu mirire yawe ya buri munsi, kurya amande make ku munsi bishobora kugira ingaruka nziza ku mubiri wawe.
Akamaro k'intungamubiri k'aka kabuto gato ni gatangaje!
Kimwe n'izindi mbuto, amande nayo ni ifunguro rifite intungamubiri. Reka turebe neza ibirimo.
Tekereza gato, izi ni intungamubiri ziri muri garama imwe y'amande, ni ukuvuga amande agera kuri 23 .
| Igice cy'imirire | Ingano |
|---|---|
| Kalori | Hafi 152 |
| Poroteyine | garama 6 |
| Ibinure | garama 15 |
| Karubohidrati | garama 6 |
| Fibre y'ibiribwa | garama 3 |
| Isukari | Garama 1 |
Byongeye kandi, amande ni ibiryo bikungahaye kuri vitamine n'imyunyungugu, cyane cyane:
- Vitamine E
- Vitamine B2
- Manyeziyumu
- Fosifore
- Potasiyumu
Icy'ingenzi cyane: Ni ngombwa cyane kwitondera ingano y'ibiryo mu gihe urya amande. Kubera ko biryoshye, ushobora kumva ushaka kurya byinshi icyarimwe. Iyo ubikoze, ushobora kongeramo karori n'ibinure byinshi mu mubiri wawe kurusha ibyo ukeneye. Kubwibyo, uburyo bwiza ni ukurya amande agera kuri 23 (1/4 cy'igikombe) ku munsi .
Ni izihe nyungu zo kurya amande ku mubiri wacu?
Intungamubiri nyinshi za almond zigirira akamaro umubiri wacu mu buryo bwinshi. Niba ukeneye ubufasha mu bijyanye n'umutima wawe, amagufwa, cyangwa kugabanya ibiro, almond ni amahitamo meza.
| Inyungu | Ibi bibaho bite? |
|---|---|
| Igenzura cholesterol | Amande zifasha kugabanya urugero rwa cholesterol mbi (LDL - Low-Density Lipoprotein) no kongera urugero rwa cholesterol nziza (HDL - High-Density Lipoprotein) . Amande zifite kandi ubushobozi bwo kurwanya ububyimbirwe bufasha mu kurinda indwara z'umutima. |
| Bifasha kugumana ibiro byiza | Nubwo amande afite karori nyinshi, iyo uyariye mu rugero ruciriritse, ashobora kugabanya ibyago byo kwiyongera ibiro n'umubyibuho ukabije. Kubera ko poroteyine na fibre biri muri amande bituma wumva uhaze ndetse no nyuma yo kurya bike, bifasha kugenzura kurya kenshi. |
| Bigabanya umuvuduko ukabije w'amaraso | Intungamubiri nka vitamine E, potasiyumu, na kalisiyumu biri mu icupa ry’amande bifasha mu kugabanya umuvuduko w’amaraso, ibyo bikaba ari ingenzi mu kurinda indwara z’umutima. |
| Ikomeza amagufwa | Amande akungahaye kuri kalisiyumu na fosifore, imyunyu ngugu ibiri ikenewe ku buzima bw'amagufwa yacu. |
| Igenzura urugero rw'isukari mu maraso | Amande afite ubushobozi bwo kugenzura izamuka ritunguranye ry'isukari mu maraso nyuma yo kurya. Ibi ni ingenzi cyane ku bantu barwaye diyabete . Ariko, niba urwaye diyabete, ugomba kuvugana na muganga mbere yo guhindura indyo yawe. |
| Biteza imbere ubuzima bw'igogora | Ubushakashatsi buherutse gukorwa bwerekana ko amande afasha mu kurinda ubuzima bw'igifu cyacu n'ubudahangarwa bw'umubiri. Indyo nziza bivuze ubudahangarwa bw'umubiri bukomeye n'umubiri muzima. |
Uburyo bworoshye bwo kongeramo amande mu mirire yawe
Amande ni inyongera nziza ku ifunguro iryo ari ryo ryose. Uretse kuzirya gusa, ushobora no kuzirya muri ubu buryo:
- Shyiramo amande make mu ifunguro rya mu gitondo, mu ifu y'ingano, cyangwa hejuru ya salade.
- Ushobora gushyira ibi hejuru y'umuceri w'amata dukora, cyangwa se ukabishyira hejuru y'umugati w'imizabibu.
- Nk'igice cy'uruvange rw'inzira rukozwe n'izindi mbuto.
- Koresha amavuta y'amande aho gukoresha andi moko y'amavuta ku mugati.
- Mu gihe uteka imigati na biscuit, koresha ifu y'amande aho gukoresha ifu isanzwe.
- Kugira ngo ubone uburyohe bwiza n'imiterere myiza, karanga amande make.
Icyitonderwa: Amande zigurishwa mu maduka, zikozwe mu munyu, isukari, n'uburyohe butandukanye, zishobora kuba zirimo amavuta atari meza. Zifite kandi agaciro gake k'intungamubiri. Kubwibyo, jya urya amande mbisi igihe cyose bishoboka.
Reka twige bike ku mavuta y'amande.
Amavuta y'amande, ava mu mbuto z'amande, nayo ni ingirakamaro cyane. Ni amavuta akomoka ku bimera akungahaye ku binure byuzuye umutima na vitamine E. Amavuta y'amande akoreshwa mu bintu byiza ndetse no mu guteka.
Akamaro k'amavuta y'amande ku buzima
Kunywa amavuta y'ibirungo bitanga kandi inyungu nyinshi ku buzima.
- Kugenzura isukari mu maraso: Ubushakashatsi bwagaragaje ko amavuta akungahaye ku binure bitagira isukari na polyunsaturated, nk'amavuta y'ibirungo, ashobora gufasha mu kugenzura urugero rw'isukari mu maraso ku bantu barwaye Diyabete yo mu bwoko bwa 2.
- Ikungahaye kuri antioxydants: Antioxydants nka vitamine E mu mavuta ya almond zirinda uturemangingo twacu udukoko twica udukoko twica udukoko twica udukoko twica udukoko. Iyo utu dukoko twica udukoko twica udukoko twica udukoko mu mubiri, indwara yitwa oxidative stress ishobora kubaho. Ni intandaro y'indwara nyinshi zidakira nka kanseri, indwara z'umutima, na rubagimpande.
Ese amavuta y'amande ni meza ku ruhu?
Yego rwose. Imiterere y'amavuta y'amande yo koroshya uruhu ishobora gufasha koroshya uruhu no kugabanya uburyaryate. Ubushakashatsi bwerekana ko kwisiga amavuta arimo amavuta y'amande bishobora kugabanya ibimenyetso by'indwara nka eczema na dermatitis. Aya mavuta anafasha kunoza uruhu no kumera neza.
Ese amavuta y'amande ni meza ku musatsi?
Nubwo hakenewe ubushakashatsi bwinshi kuri ibi, bikekwa ko amavuta ya almond afasha mu kuvura umusatsi n'umutwe. Amavuta ya almond ashobora kandi kugabanya ubwumye n'ubushyuhe mu musatsi, ndetse agatanga ihumure ku ruhu rw'umutwe rwumye kandi rusharira.
Ubutumwa bwo kujyana mu rugo
- Amande si ifunguro riryoshye gusa, ahubwo ni ibiryo by'inyongera birimo intungamubiri.
- Kurya amande 20-23 (agarama imwe) ku munsi ni byiza cyane ku buzima bwawe. Kurya ibirenze ibyo bishobora kongera karori zitari ngombwa mu mubiri wawe.
- Amande zifasha kugabanya cholesterol mbi, kugenzura ibiro, no gutuma umutima ukomeza kugira ubuzima bwiza.
- Amavuta y'amande ni ingirakamaro cyane ku ruhu no ku musatsi.
- Niba ufite aleriji y'imbuto z'ibishyimbo, banza uganire na muganga wawe mbere yo gukoresha amavuta y'ibishyimbo cyangwa amavuta y'ibishyimbo.
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Kwipimisha kanseri y'ibere, kwisuzuma no kwirinda byakozwe byoroshye. Kanseri y'ibihaha
Ishyirireho intego ya calorie hanyuma ubare itariki yo kugabanya ibiro.