Umele ukuba ukhe wazibona ii-almond xa usiya evenkileni okanye utya ikhekhe, akunjalo? Ezi mbewu zincinci, zimdaka zimnandi kakhulu. Kodwa uyazi ukuba zingaphi izinto ezixabisekileyo ezifihliweyo ngaphakathi kwezi mbewu zincinci ze-almond empilweni yakho? Oku akusiyonto inencasa nje, kodwa kukutya okumnandi kakhulu okubonelela ngeenzuzo ezininzi emzimbeni wethu. Masithethe ngezi almond namhlanje.
Yintoni kanye kanye i-almond?
Ngamafutshane, i-almond yimbewu ekhula kumthi we-almond. Ngaphakathi kweqokobhe eliqinileyo lesi siqhamo kukho le kernel imnandi ye-almond. Nangona sibiza la ma-"nuts", ngokwesayensi, eneneni luhlobo lwembewu.
Abantu kwihlabathi liphela bebesitya ii-almonds kangangeminyaka engamawaka. Namhlanje, i-80% yemveliso yee-almond kwihlabathi liphela ivela kwilizwe laseCalifornia e-United States. Ngoku, ii-almonds zinokufumaneka lula nakweyiphi na ivenkile enkulu kwilizwe lethu.
Ukuba ujonge ukongeza into enempilo ekutyeni kwakho kwemihla ngemihla, ukutya ii-almond ezimbalwa ngosuku kunokwenza umahluko omkhulu emzimbeni wakho.
Ixabiso lesondlo sale mbewu incinci liyamangalisa!
Njengamanye amandongomane, ii-almond zikwakukutya okunesondlo. Makhe sijonge ukuba yintoni kanye kanye ekuzo.
Khawucinge nje, ezi zezona zondlo zifumaneka kwi-ounce enye yee-almond, ezimalunga nee-almond ezingama-23 .
| Icandelo lesondlo | Ubungakanani |
|---|---|
| Iikhalori | Malunga ne-152 |
| Iiproteni | Iigram ezi-6 |
| Amafutha | Iigram ezili-15 |
| Iicarbohydrate | Iigram ezi-6 |
| Ifayibha yokutya | Iigram ezi-3 |
| Iswekile | Igram e-1 |
Ukongeza, ii-almond zizinto ezityebileyo kwiivithamini kunye neeminerali, ngakumbi:
- Ivithamini E
- IVithamin B2
- I-Magnesium
- I-phosphorus
- I-Potassium
Kubaluleke kakhulu: Kubaluleke kakhulu ukuba uqaphele ubungakanani xa usitya ii-almond. Ngenxa yokuba zimnandi, ungaziva ufuna ukutya okuninzi ngaxeshanye. Ukuba wenza njalo, ungagqibela wongeza iikhalori kunye namafutha emzimbeni wakho ngaphezu kokufunekayo. Ke ngoko, eyona ndlela isempilweni kukutya malunga nee-almond ezingama-23 (1/4 yekomityi) ngosuku .
Zithini izibonelelo zokutya ii-almond emzimbeni wethu?
Ixabiso eliphezulu lesondlo see-almonds linceda imizimba yethu ngeendlela ezininzi. Ukuba ufuna uncedo ngentliziyo yakho, amathambo, okanye ukulawula ubunzima, ii-almonds zikhetho oluhle.
| Inzuzo | Kwenzeka njani oku? |
|---|---|
| Ilawula i-cholesterol | Ii-almond zinceda ekunciphiseni amanqanaba e -cholesterol embi (LDL - Low-Density Lipoprotein) kwaye zonyusa amanqanaba e -cholesterol elungileyo (HDL - High-Density Lipoprotein) . Ii-almond zikwanazo neempawu zokulwa nokuvuvukala ezinceda ekukhuseleni kwizifo zentliziyo. |
| Inceda ukugcina ubunzima obusempilweni | Nangona ii-almonds zineekhalori eziphezulu kancinci, ukuba zityiwa ngokulinganisela, zinokunciphisa umngcipheko wokufumana ubunzima kunye nokutyeba kakhulu. Ngenxa yokuba iproteni kunye nefayibha kwii-almonds zikwenza uzive uhluthi nasemva kokutya kancinci, inceda ekulawuleni ukutya rhoqo. |
| Yehlisa uxinzelelo lwegazi oluphezulu | Izondlo ezifana ne-vitamin E, i-potassium, kunye ne-calcium kwii-almond zinceda ukugcina uxinzelelo lwegazi luphantsi, nto leyo ibalulekileyo ekukhuseleni izifo zentliziyo. |
| Yomeleza amathambo | Ii-almond zityebile kwi-calcium kunye ne-phosphorus, iiminerali ezimbini ezibalulekileyo kwimpilo yamathambo ethu. |
| Ilawula amanqanaba eswekile egazini | Ii-almond ziyakwazi ukulawula ukunyuka ngesiquphe kwamanqanaba eswekile egazini emva kokutya. Oku kubaluleke kakhulu kubantu abanesifo seswekile . Nangona kunjalo, ukuba unesifo seswekile, ngokuqinisekileyo kufuneka uthethe nogqirha wakho ngaphambi kokuba utshintshe indlela otya ngayo. |
| Iphucula impilo yokugaya ukutya | Uphando lwakutshanje lubonisa ukuba ii-almond zinceda ekukhuseleni impilo yendlela yethu yokugaya ukutya kunye nokuzikhusela komzimba. Ukutya okunempilo kuthetha ukuba nenkqubo yomzimba yokuzikhusela enamandla kunye nomzimba ophilileyo. |
Iindlela ezilula zokongeza ii-almond ekutyeni kwakho
Ii-almond ziyongezwa kakhulu nakwesiphi na isidlo. Ngaphandle kokutya nje, ungazinandipha ngezi ndlela zilandelayo:
- Yongeza ii-almond ezisikiweyo kwisidlo sakho sakusasa, i-oatmeal, okanye phezu kwesaladi.
- Ungazibeka ezi phezu kwerayisi yobisi esiyenzayo, okanye phezu kwesonka seerasintyisi.
- Njengenxalenye yomxube wendlela owenziwe kunye nezinye iinati.
- Sebenzisa ibhotolo ye-almond endaweni yezinye iintlobo zebhotolo kwisonka.
- Xa usenza iikeyiki kunye neebhisikithi, sebenzisa umgubo we-almond endaweni yomgubo oqhelekileyo.
- Ukuze ufumane incasa engcono kunye nokuthungwa, roast ezinye ii-almonds.
Isilumkiso: Ii-almond ezithengiswa ezivenkileni, ezenziwe ngetyuwa, iswekile, kunye neencasa ezahlukeneyo, zinokuba neeoyile ezingondlekanga. Zikwanazo nexabiso eliphantsi lesondlo. Ke ngoko, yitya ii-almond zendalo (ii-almond eziluhlaza) kangangoko unako.
Masifunde kancinci ngeoyile ye-almond.
Ioyile ye-almond, ekhutshwa kwiinkozo ze-almond, nayo iluncedo kakhulu. Yioyile esekwe kwizityalo etyebileyo kumafutha anempilo entliziyweni kunye ne-vitamin E. Ioyile ye-almond isetyenziswa kwiimveliso zobuhle kunye nokupheka.
Iingenelo zempilo zeoyile ye-almond
Ukutya ioyile ye-almond kukwabonelela ngeenzuzo ezininzi zempilo.
- Ulawulo lweswekile egazini: Izifundo zibonise ukuba iioyile ezityebileyo kumafutha angagayiwayo kunye namafutha angagayiwayo, njengeoyile ye-almond, zinokunceda ukulawula amanqanaba eswekile egazini kubantu abanesifo seswekile sohlobo lwesibini.
- Iphezulu kwii-antioxidants: Ii-antioxidants ezifana ne-vitamin E kwioyile ye-almond zikhusela iiseli zethu kwii- free radicals ezizonakalisayo. Xa ezi free radicals ziqokelelana emzimbeni, imeko ebizwa ngokuba yi-oxidative stress inokwenzeka. Yimbangela yezifo ezininzi ezingapheliyo ezifana nomhlaza, isifo sentliziyo, kunye nesifo samathambo.
Ngaba ioyile ye-almond ilungile eluswini?
Ewe, ngokuqinisekileyo. Iimpawu zokufumisa zeoyile ye-almond zinokunceda ukuthambisa ulusu kwaye zinciphise ukurhawuzelela. Uphando lubonisa ukuba ukusebenzisa iikhrimu ezineoyile ye-almond kunokunciphisa iimpawu zeemeko ezifana ne-eczema kunye ne-dermatitis. Le oyile ikwanceda ukuphucula umbala wesikhumba kunye nethoni.
Ngaba ioyile ye-almond ilungile kwiinwele?
Nangona kufuneka uphando oluthe kratya ngale nto, kukholelwa ukuba ioyile ye-almond inceda ekufumiseni iinwele kunye nentloko yentloko. Ioyile ye-almond inokunciphisa ukoma kunye nokuqhekeka kweenwele, kwaye inike isiqabu kwiintloko zentloko ezomileyo nezirhawuzelelayo.
Umyalezo Wokuya Ekhaya
- Ii-almond azisiso nje isidlo esimnandi, kodwa zizinto zokutya ezisempilweni.
- Ukutya malunga nee-almond ezingama-20-23 (i-ounce enye) ngosuku kulungele kakhulu impilo yakho. Ukutya ngaphezu koko kunokongeza iikhalori ezingafunekiyo emzimbeni wakho.
- Ii-almond zinceda ekunciphiseni i-cholesterol embi, zilawule ubunzima, kwaye zigcine intliziyo isempilweni.
- Ioyile ye-almond iluncedo kakhulu kulusu nakwiinwele.
- Ukuba une-allergy ye-nut, qiniseka ukuba uthetha nogqirha wakho ngaphambi kokuba usebenzise i-almond okanye i-almond oil.
💬 Comments (0)
Akukho zimvo zithunyelweyo okwangoku. Faka uluvo lwakho apha okokuqala.
Faka uluvo lwakho