Kumelwe ukuthi uke wawabona ama-alimondi uma uya esitolo noma udla ikhekhe, akunjalo? Lezi zinhlamvu ezincane ezinsundu zimnandi kakhulu. Kodwa uyazi ukuthi zingaki izinto eziyigugu ezifihliwe ngaphakathi kwalezi zinhlamvu ezincane zama-alimondi empilweni yakho? Lokhu akuyona nje into enambitheka kahle, kodwa kungukudla okuhle kakhulu okunikeza izinzuzo eziningi emzimbeni wethu. Ake sixoxe ngala ma-alimondi namuhla.
Iyini ngempela i-alimondi?
Kalula nje, i-alimondi yimbewu ekhula esihlahleni sama-alimondi. Ngaphakathi kwegobolondo eliqinile lalesi sithelo kukhona le nhlamvu ye-alimondi emnandi. Nakuba sibiza lawa ngokuthi “amantongomane” ngokwesayensi, empeleni awuhlobo lwembewu.
Abantu emhlabeni wonke bebelokhu bedla ama-alimondi izinkulungwane zeminyaka. Namuhla, ama-80% okukhiqizwa kwama-alimondi emhlabeni avela esifundazweni saseCalifornia e-United States. Manje, ama-alimondi angatholakala kalula kunoma yisiphi isitolo esikhulu ezweni lethu.
Uma ufuna ukwengeza okuthile okunempilo ekudleni kwakho kwansuku zonke, ukudla ama-alimondi ambalwa ngosuku kungenza umehluko omkhulu emzimbeni wakho.
Inani lokudla okunomsoco lale mbewu encane liyamangalisa!
Njengamanye amantongomane, ama-alimondi nawo angukudla okunomsoco. Ake sibheke ukuthi yini ngempela ekuwo.
Cabanga nje, lezi izakhamzimba eziqukethwe yi-ounce elilodwa lama-alimondi, okungaba ama-alimondi angu-23 .
| Isigaba sokudla okunempilo | Usayizi |
|---|---|
| Amakhalori | Cishe ngo-152 |
| Amaprotheni | Amagremu ayi-6 |
| Amafutha | Amagremu angu-15 |
| Ama-carbohydrate | Amagremu ayi-6 |
| I-Fiber Yokudla | Amagremu ama-3 |
| Ushukela | Igremu eli-1 |
Ngaphezu kwalokho, ama-alimondi angukudla okucebile ngamavithamini namaminerali, ikakhulukazi:
- I-Vitamin E
- I-Vitamin B2
- I-Magnesium
- I-Phosphorus
- I-Potassium
Kubaluleke kakhulu: Kubaluleke kakhulu ukuqaphela inani lama-alimondi uma udla ama-alimondi. Ngenxa yokuthi amnandi, ungase uzizwe sengathi ufuna ukudla okuningi ngesikhathi esisodwa. Uma wenza kanjalo, ungase ugcine ungeze amakhalori namafutha amaningi emzimbeni wakho kunalokho okudingayo. Ngakho-ke, indlela enempilo kakhulu ukudla ama-alimondi angaba ngu-23 (1/4 indebe) ngosuku .
Yiziphi izinzuzo zokudla ama-alimondi emzimbeni wethu?
Inani eliphezulu lokudla okunomsoco kwama-alimondi lizuzisa imizimba yethu ngezindlela eziningi. Uma udinga usizo ngenhliziyo yakho, amathambo, noma ukulawula isisindo, ama-alimondi ayisinqumo esihle.
| Inzuzo | Kwenzeka kanjani lokhu? |
|---|---|
| Ilawula i-cholesterol | Ama-alimondi asiza ekunciphiseni amazinga e -cholesterol embi (i-LDL - i-Low-Density Lipoprotein) futhi andise amazinga e -cholesterol enhle (i-HDL - i-High-Density Lipoprotein) . Ama-alimondi anezakhiwo zokulwa nokuvuvukala ezisiza ekuvikeleni ezifweni zenhliziyo. |
| Kusiza ukugcina isisindo esinempilo | Nakuba ama-alimondi enamafutha amaningi kancane, uma edliwa ngokulinganisela, anganciphisa ingozi yokukhuluphala kanye nokukhuluphala. Ngenxa yokuthi iphrotheni kanye ne-fiber kuma-alimondi kukwenza uzizwe usuthi ngisho nangemva kokudla okuncane, kusiza ukulawula ukudla njalo. |
| Yehlisa umfutho wegazi ophakeme | Izakhamzimba ezifana ne-vitamin E, i-potassium, ne-calcium kuma-alimondi zisiza ukugcina umfutho wegazi uphansi, okubalulekile ekuvikeleni izifo zenhliziyo. |
| Kuqinisa amathambo | Ama-alimondi acebile nge-calcium ne-phosphorus, amaminerali amabili abalulekile empilweni yamathambo ethu. |
| Ilawula amazinga kashukela egazini | Ama-alimondi anekhono lokulawula ukwenyuka okungazelelwe kwamazinga kashukela egazini ngemva kokudla. Lokhu kubaluleke kakhulu kubantu abanesifo sikashukela . Kodwa-ke, uma unesifo sikashukela, kufanele nakanjani ukhulume nodokotela wakho ngaphambi kokushintsha ukudla kwakho. |
| Kuthuthukisa impilo yokugaya ukudla | Ucwaningo lwakamuva lubonisa ukuthi ama-alimondi asiza ekuvikeleni impilo yendlela yethu yokugaya ukudla kanye nokuzivikela komzimba. Ukudla okunempilo kusho isimiso somzimba esiqinile kanye nomzimba onempilo. |
Izindlela ezilula zokwengeza ama-alimondi ekudleni kwakho
Ama-alimondi alula kakhulu ukuwafaka kunoma yisiphi isidlo. Ngaphandle kokuwadla nje, ungawajabulela ngalezi zindlela:
- Faka ama-alimondi asikiwe esidlweni sakho sasekuseni, i-oatmeal, noma phezu kwesaladi.
- Ungazibeka phezu kwelayisi lobisi esilenzayo, noma phezu kwesinkwa samagilebhisi.
- Njengengxenye yengxube yomzila eyenziwe namanye amantongomane.
- Sebenzisa ibhotela le-alimondi esikhundleni sezinye izinhlobo zebhotela esinkweni.
- Uma wenza amakhekhe namabhisikidi, sebenzisa ufulawa wama-alimondi esikhundleni sofulawa ojwayelekile.
- Ukuze uthole ukunambitheka okungcono nokuthungwa, rosa ama-alimondi ambalwa.
Isexwayiso: Ama-alimondi athengiswa ezitolo, enziwe ngosawoti, ushukela, kanye nokunambitheka okuhlukahlukene, angase abe namafutha angenampilo. Anenani eliphansi lokudla okunomsoco. Ngakho-ke, yidla ama-alimondi emvelo (ama-alimondi aluhlaza) ngangokunokwenzeka.
Ake sifunde kancane ngamafutha e-almond.
Amafutha e-almond, akhishwa ezinhlamvini zama-almond, nawo awusizo kakhulu. Amafutha asekelwe ezitshalweni acebile ngamafutha anempilo enhliziyweni kanye ne-vitamin E. Amafutha e-almond asetshenziswa emikhiqizweni yobuhle kanye nasekuphekeni.
Izinzuzo zezempilo zamafutha e-alimondi
Ukudla uwoyela we-alimondi nakho kunikeza izinzuzo eziningana zezempilo.
- Ukulawulwa koshukela egazini: Ucwaningo luye lwabonisa ukuthi amafutha acebile ngamafutha angenasawoti kanye nanamafutha angenasawoti amaningi, njengamafutha e-almond, angasiza ekulawuleni amazinga kashukela egazini kubantu abanesifo sikashukela sohlobo 2.
- Ama-antioxidants amaningi: Ama-antioxidants afana ne-vitamin E emafutheni e-almond avikela amangqamuzana ethu kuma -free radicals awalimazayo. Lapho la ma-free radicals eqoqana emzimbeni, isimo esibizwa ngokuthi ukucindezeleka kwe-oxidative singavela. Kuyimbangela yezifo eziningi ezingamahlalakhona njengomdlavuza, isifo senhliziyo, kanye nesifo samathambo.
Ingabe uwoyela we-alimondi ulungele isikhumba?
Yebo, impela. Izakhiwo zokuthambisa zamafutha e-almond zingasiza ukushelela isikhumba futhi zinciphise ukulunywa. Ucwaningo lubonisa ukuthi ukusebenzisa okhilimu abaqukethe amafutha e-almond kunganciphisa izimpawu zezimo ezifana ne-eczema kanye ne-dermatitis. Lawa mafutha futhi asiza ekuthuthukiseni ibala lesikhumba kanye nethoni.
Ingabe uwoyela we-alimondi ulungele izinwele?
Nakuba kudingeka ucwaningo olwengeziwe ngalokhu, kukholelwa ukuthi uwoyela we-alimondi uyasiza ekuthambiseni izinwele kanye nesikhumba sekhanda. Uwoyela we-alimondi unganciphisa nokoma kanye nokuqhekeka kwezinwele, futhi unikeze impumuzo ezinhlotsheni zekhanda ezomile nezilumayo.
Umlayezo Wokuya Nawe Ekhaya
- Ama-alimondi akuyona nje ukudla okulula okumnandi, kodwa ukudla okumnandi okugcwele izakhamzimba.
- Ukudla ama-alimondi angaba ngu-20-23 (i-ounce elilodwa) ngosuku kuhle kakhulu empilweni yakho. Ukudla okungaphezu kwalokho kungangeza amakhalori angadingekile emzimbeni wakho.
- Ama-alimondi asiza ekunciphiseni i-cholesterol embi, ukulawula isisindo, nokugcina inhliziyo iphilile.
- Amafutha e-almond awusizo kakhulu esikhumbeni nasezinweleni.
- Uma une-allergy yamantongomane, qiniseka ukuthi ukhuluma nodokotela wakho ngaphambi kokusebenzisa ama-alimondi noma uwoyela wama-alimondi.
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