John Myers
ʻOi aku ka nui o nā ʻalemona ma mua o ka ʻai ʻai i kekahi manawa a i ʻole ka mea hoʻomoʻa Kalikimaka. Ma waho aʻe o kā lākou papa kiʻekiʻe o nā meaʻai a me nā mea koʻikoʻi, ʻo ka hoʻohana mau ʻana i nā ʻalemona he hopena maikaʻi loa i ko mākou olakino. Wahi a nā noiʻi hou, inā mākou e ʻai wale i 60 grams o nā ʻalemona (a i ʻole almond puree) i ka lā, ua pale kēia iā mākou mai ka maʻi diabetes, nā maʻi cardiovascular, a me nā pae cholesterol kiʻekiʻe a alakaʻi paha i ka hoʻomaikaʻi ʻana i ka nui o ka iwi - a me ka ʻole e alakaʻi i ka. kaumaha kaumaha!
Nā ʻalemona – nā hua o ka lāʻau hua pōhaku
E like me nā lāʻau apricot a me nā lāʻau peach, ʻo ka lāʻau ʻalemona he lāʻau hua pōhaku. Ua mahi ʻia e nā kānaka no 4,000 mau makahiki. Makemake nui ka lāʻau ʻalemona iā ia ma ka ʻāina Mediterranean (Italia, Sepania, Morocco, Israel, a me nā mea ʻē aʻe) a ma Kaleponi, akā ma ka Hikina kokoke a me Central Asia (Iran a me Iraq i Uzbekistan).
ʻAʻole makemake nui, ʻae wela, a pale i ka makani, pua ka lāʻau ʻalemona i Pepeluali me ka nani keʻokeʻo a ʻulaʻula paha a hāʻawi i nā hōʻiliʻili maikaʻi mai Iulai me nā mahina maloʻo.
ʻAmona - he meaʻai nui i ka wā kahiko
He mau haneli mau makahiki i hala aku nei, he meaʻai koʻikoʻi ka ʻalemona no ka poʻe ma nā wahi subtropical. Aia i loko o ka ʻalemona ma kahi o 19 pākēneka kiʻekiʻe o ka protein a ma kēia ala i hāʻawi nui ai i ka uhi ʻana i nā koi protein o ka poʻe noho o ka ʻāina Mediterranean i kēlā manawa. Hoʻopiha ka ʻalemona iā ʻoe me ka momona ʻole, no laila ua kōkua i ka poʻe e noho maikaʻi, kūpono, a lohi me nā meaʻai liʻiliʻi.
Nui nā ʻalemona i nā meaʻai a me nā mea koʻikoʻi
Hāʻawi pū ka ʻalemona i nā ʻakika momona unsaturated, nā minela e like me ka magnesium, calcium, a me ke keleawe a me ka nui o nā huaora B a me E. ʻO kahi mau spoonfuls o ka puree almond organik kiʻekiʻe e uhi i kahi hapa nui o ka palena haʻahaʻa o kēlā me kēia lā. .
No ka loaʻa ʻana o ka calcium i ka ratio kūpono, hiki i nā minerala ʻelua ke komo pono a hoʻohana ʻia e ke kino. ʻO ka Vitamin E kahi antioxidant kaulana e pale iā mākou mai nā radical manuahi. Mālama pū ia i nā ʻakika momona ʻole i loaʻa i loko o nā ʻalemona mai ka oxidation i hiki ke loaʻa i nā kānaka i ka maikaʻi loa.
Hoʻoikaika pū ka Vitamin B1 i nā aʻalolo a kākoʻo ka huaora B2 i ka metabolism ikehu o kēlā me kēia cell.
Mālama nā ʻalemona i ka maʻi diabetes
Ma muli o ko lākou ʻano maikaʻi loa o nā meaʻai a me nā mea koʻikoʻi, hiki i nā ʻalemona ke hoʻoikaika i kā mākou metabolism i hiki ke hoʻomaikaʻi ʻia ka naʻau o ka insulin ma hope o ʻehā mau mahina o ka "ʻai almond". 'Ōlelo kekahi i kahi "ʻai almond" i ka manawa o 20 ka nui o ka nui o ka calorie i kēlā me kēia lā ma keʻano o nā'alemona, e pili ana i ka 60 a hiki i ka 80 grams o nā'alemona.
ʻO nā ʻalemona e hoʻohaʻahaʻa i ka pae cholesterol
Hōʻike pū kekahi mau haʻawina e hiki ke hoʻonui i ka cholesterol maikaʻi i ka ʻai mau ʻana i nā ʻalemona. Eia kekahi, hiki ke ʻike ʻia nā hopena maikaʻi mua ma mua o ʻehā pule ma hope o ka hoʻonui ʻia ʻana o ka meaʻai me 60 grams o nā ʻalemona i kēlā me kēia lā.
Manaʻo nā kānaka ʻepekema ʻo ke kumu o ka hopena cholesterol-hoʻohaʻahaʻa i ka ʻalemona e loaʻa i kāna mau mea kanu lua lua, nā polyphenols antioxidant. Akā ʻo kā lākou ʻano fiber e pāʻani pū i kāna ʻāpana.
Hoʻoikaika ka ʻalemona i nā iwi
He hopena maikaʻi loa ka ʻalemona ma nā iwi. Ma kahi ho'āʻo hoʻokolohua, ʻike ʻia nā waiwai e hōʻike ana i ka maikaʻi o ka iwi iwi ma hope o ka ʻai ʻana i nā meaʻai like ʻole. Ua māhele ʻia nā mea hoʻāʻo i ʻekolu pūʻulu. Ua loaʻa i kekahi hui he 60 grams o nā ʻalemona, loaʻa kekahi i ka ʻai ʻuala, a ʻo ke kolu o ka hui i ʻai i ka ʻai raiki.
ʻEhā hola ma hope o ka ʻai ʻana, ʻike ʻia ʻaʻohe loli o ka iwi iwi e ʻai ana i ka ʻuala a me ka laiki. Eia naʻe, i loko o ka pūʻulu tonsil, ua ʻike ʻia ka hoʻokumu ʻana o ka osteoclast (nā ʻāpana haʻihaʻi iwi) i ka emi ʻana ma 20 pakeneka a me ka hana TRAP e hoʻemi i ka 15 pakeneka.
ʻO TRAP (tartrate-resistant acid phosphatase) e pili ana i kahi enzyme kikoʻī nona ka hana e hiki ai ke huki i nā manaʻo e pili ana i ka iwi iwi, me ka haʻahaʻa o ka iwi i ke kiʻekiʻe o ka hana TRAP.
Ua ʻike pū ʻia ʻo ka hoʻokuʻu ʻana o ka calcium mai nā iwi i loko o ke koko he 65 pakeneka haʻahaʻa ma hope o ka ʻai ʻalemona ma mua o nā ʻai ʻē aʻe. Ma ke ʻano holoʻokoʻa, ʻo ka hopena o kēia hoʻokolohua ʻo ka liʻiliʻi o 60 grams o nā ʻalemona i maopopo ka hopena maikaʻi loa i ka iwi iwi (haʻawina).
Aia nā ʻalemona i nā ʻakika momona maikaʻi
Eia naʻe, momona loa nā ʻalemona. He 54 ka nui o ka momona i loko o nā ʻanoʻano liʻiliʻi ʻeleʻele. Eia nō naʻe, e like me ka mea i ʻike ʻia, ʻaʻole like nā momona a pau a no laila ʻo ka hoʻohui ʻana o ka momona momona o nā ʻalemona e like me ka maikaʻi no ko mākou olakino e like me ka ʻoliva.
E like me ka aila ʻoliva, ʻo ka momona maikaʻi i loko o nā ʻalemona ka nui o nā ʻakika momona monounsaturated (ʻakika oleic) a ma kahi liʻiliʻi polyunsaturated linoleic acid.
ʻO nā ʻalemona e ʻohi iā ʻoe
Hoʻokahi haneli kalama o nā ʻalemona i hāʻawi ʻia ma mua o 500 mau calorie, ʻo ia ke kumu e pale pinepine ai ka poʻe paona a i ʻole ka poʻe makemake e hoʻemi i ke kaumaha i nā ʻalemona liʻiliʻi. ʻO ka mea pōʻino, ua hewa loa lākou i ka hana ʻana pēlā.
Aia nā haʻawina e hōʻike ana i ka ʻai ʻana i nā ʻalemona, ʻoiai i ka lawelawe ʻana a hiki i ka 570 calories i kēlā me kēia lā, ʻaʻole i alakaʻi i ka loaʻa ʻana o ke kaumaha. Eia naʻe, ʻaʻole kōkua wale nā ʻalemona i ka mālama ʻana i ke kaumaha i makemake ʻia i kēia manawa, kākoʻo pū lākou i ka hoʻemi kaumaha.
ʻAi ʻAmona
I loko o kahi ho'āʻo 24-wiki, ua hāʻawi ʻia nā poʻe paona 65 ma waena o nā makahiki 27 a me 79 i kahi meaʻai haʻahaʻa-calorie. Ua loaʻa i hoʻokahi pūʻulu he 84 grams o nā ʻalemona i kēlā me kēia lā ma ke ʻano he ʻāpana o kēia ʻai, a ʻo ka lua o ka hui i ʻai i ka meaʻai like, akā ma kahi o nā ʻalemona, ua ʻai lākou i nā haʻahaʻa paʻakikī.
Loaʻa nā meaʻai ʻelua i ka calorie like a me ka protein. Ma hope o ʻeono mahina, ua nānā ʻia nā kumuhana. Ua emi iho ka BMI o ka hui tonsil e 62 ka nui aʻe i hoʻohālikelike ʻia i ka pūʻulu mana. Ua emi nui ka puhaka a me ka nui o ka momona ma ka hui tonsil.
Hoʻemi nā ʻalemona i nā hōʻailona o ka metabolic syndrome
Eia kekahi, ua loaʻa i ka haʻawina i ʻōlelo ʻia ka hoʻemi ʻana i ke kahe koko o 11 pakeneka i loko o ka hui tonsil, ʻoiai ʻaʻohe mea i loli i kēia ʻano i ka pūʻulu mana.
He mea kupaianaha nō hoʻi i hiki i ka poʻe maʻi maʻi ma waena o nā mea hoʻāʻo i ʻai i nā ʻalemona i hiki ke hoʻemi nui i kā lākou ʻai lāʻau i hoʻohālikelike ʻia i ka pūʻulu mana.
Ua hoʻoholo ka poʻe noiʻi e pili ana i ka meaʻai i hoʻonui ʻia me nā ʻalemona hiki ke hōʻemi i nā hōʻailona āpau o ka mea i kapa ʻia ʻo metabolic syndrome (obesity, diabetes, high blood pressure, high cholesterol) a no laila ua manaʻo nui ʻia (study).
ʻO nā ʻalemona ke kumu
ʻAʻole like me nā nati e like me ka hazelnuts a me ka walnuts, aia nā ʻalemona i waena o nā meaʻai alkaline. No laila hiki iā lākou ke hoʻohui maikaʻi ʻia a aneane pau ʻole i hoʻohui ʻia i loko o kahi meaʻai kumu.
He hopena prebiotic ka ʻalemona
Wahi a nā ʻike hou loa, loaʻa i nā ʻalemona kekahi hopena prebiotic. ʻO ia ke ʻano o ka hāʻawi ʻana i ka meaʻai no kēlā mau bacteria ʻōpū e kākoʻo ana i ko mākou ʻōnaehana pale a pēlā ko mākou olakino. Ma kēia ala, hoʻoponopono nā ʻalemona i ka flora intestinal a he meaʻai nui loa ia, ʻoi aku ka nui o ka wā o ka hoʻoponopono ʻana i ka flora intestinal ( study).
ʻO ka waika hydrocyanic i nā ʻalemona
Nui ka poʻe e hopohopo nei he kiʻekiʻe nā ʻalemona i ka waika hydrocyanic. Loaʻa i nā ʻalemona ʻawaʻawa ka nui weliweli o ka waika hydrocyanic, akā ʻaʻole i loaʻa nā ʻalemona momona maʻamau. Me ke kaumaha o ke kino he 80 kilokani, pono ʻoe e ʻai ma ka liʻiliʻi he 1.5 kg o nā ʻalemona e hiki ai i kahi pae koʻikoʻi o ka hydrogen cyanide.
No ka mea ua hoʻopau mau ʻia ka nui o ka waika hydrocyanic e nā kānaka, loaʻa i nā kānaka nā ʻano detoxification kūpono, no laila ʻaʻole lākou e pilikia me 60 grams o nā ʻalemona, akā, ʻoi aku ka maikaʻi o nā ʻalemona ma mua o lākou.
Eia naʻe, ʻaʻole pono ʻoe e ʻai i 60 grams o nā ʻalemona i kēlā me kēia lā. ʻO ia wale nō ka nui i hoʻohana ʻia i ka haʻawina i hōʻike ʻia ma luna a hōʻike i kahi hopena maikaʻi.
Almond butter - e hoʻolohe i ka maikaʻi!
Pono e wehe ʻole ʻia nā ʻalemona (ʻo ia hoʻi me ka ʻili ʻeleʻele) inā kūʻai ʻia lākou. Inā ʻaʻole, hiki iā lākou ke ulu i ka mold. ʻAʻole pono e kūʻai ʻia nā ʻalemona lepo, no ka mea, ʻaʻohe lōʻihi o ka mālama ʻana a hiki i nā mea waiwai (me nā momona momona) ke oxidize.
No laila, inā makemake ʻoe i nā ʻalemona lepo, e wili mau iā lākou i loko o ka mea huila, ka meaʻai meaʻai, a i ʻole ka wili nut ma mua koke o ka hana hou ʻana a i ʻole ka ʻai ʻana.
Loaʻa ka palaoa ʻalemona i kēia manawa. ʻO kēia ka palaoa paʻi honua, ʻo ia hoʻi ke koena o ka hana ʻaila ʻalemona. No laila he haʻahaʻa ka momona o ka palaoa no laila ʻaʻole kiʻekiʻe ka pilikia o ka oxidation ma ʻaneʻi. Akā ʻo ka ʻoiaʻiʻo, ʻeha pū nā huaora o ka oxygen ma aneʻi inā mālama ʻia kēia palaoa no ka manawa lōʻihi.
He mea maʻalahi loa nā ʻalemona e hoʻohui i ka papa kuhikuhi i kēlā me kēia lā ma ke ʻano o ka pata almond. E mālama i kēia pōʻeleʻele a mālie. Ke wehe ʻia, waiho i loko o ka friji.
Pono nā ʻalemona mai ka mahiʻai kūlohelohe a ʻaʻole pono e ʻike i nā mahana i ʻoi aku ka kiʻekiʻe ma mua o 40 a 45 degere i ka wā o ka hana hana holoʻokoʻa i ʻole e loli a ola nā mea waiwai a pau o ka ʻalemona.
ʻO nā ʻalemona a me ka pata ʻalemona - he aha ka mea e hana ai me lākou?
Hiki ke hana ʻia nā ʻalemona a ʻoi loa ka pata ʻalemona i loko o ka "waiu" ʻono, i mea ʻono, i mea ʻai maikaʻi, nā kokoleka maikaʻi, nā keke meaʻai maka, kahi ʻano ʻano "Nutella" olakino, i loko o nā pālahalaha ʻono e like me ka tiiki. , i loko o kahi ʻano "butter" a ʻoi aku ka makemake.
Eia kekahi, hoʻomaʻemaʻe ka pata ʻalemona i nā mueslis o nā ʻano āpau, nā hua salakeke, nā wai, nā kīʻaha, nā ʻaʻahu, ka mayonnaise, a me nā soup, hoʻololi i ka waiū a me ka ʻaila i nā ʻano meaʻai he nui, a hele maikaʻi pū me nā smoothies ʻōmaʻomaʻo.
ʻAmona kakahiaka
nā mea hoʻohui:
- 1 ʻāpala paʻi ʻia
- 1 ka maiʻa i ʻoki ʻia
- E ninini i ka wai mahana ma luna o 3 - 4 punetēpē o ka muesli gluten-free a waiho i 20 mau minuke.
- 1 tbsp ka wai'alemona
e hoomakaukau ai:
Hoʻohui i nā meaʻai a pau a hauʻoli.
ʻAmona Waiu Vanila
He meaʻai maikaʻi loa ka waiū ʻalemona (ʻoi loa no nā keiki) a hāʻawi i ka ikehu, ka nui o nā mea koʻikoʻi, a me nā minela kumu ma ke ʻano kiʻekiʻe.
nā mea hoʻohui:
0.5 lita o ka wai puna a i ʻole ka wai paila i kānana
3 punetēpona almond butter
Inā makemake ʻia, 5 - 12 pitted lā a i ʻole 1 punetēpē o ka meli, agave syrup a i ʻole like.
1 pine o ka vanilla organik
e hoomakaukau ai:
Hoʻopili maikaʻi ʻia nā mea ʻai a pau i ka mixer.
Hiki ke hoʻonui ʻia kēia meaʻai maʻamau me nā hua o ka wā, e laʻa me B. raspberries, maiʻa, mango, cherries, persimmons, etc. hiki ke hoʻonui ʻia i kahi lulu hua hōʻoluʻolu.
Manaʻo kōkua: Inā hoʻomākaukau ʻoe i kahi mānoanoa liʻiliʻi a hoʻohui i kahi spoonful o ka aila niu, hiki iā ʻoe ke hana i kahi wai vanilla olakino maikaʻi no nā mea ʻono.
Kokoleka wela
nā mea hoʻohui:
0.5 lita o ka wai puna a i ʻole ka wai paila i kānana (ʻo ia ka 0.2 lita he mahana a he 0.3 lita ka wela)
2 tbsp ka wai'alemona
Inā makemake ʻia, 2-4 pitted lā a i ʻole 1 tbsp yacon syrup a i ʻole like.
1/2 i ka 1 tsp ka pauka koko a i ʻole - inā makemake ʻoe - ka pauka carob
e hoomakaukau ai:
Hoʻohui maikaʻi i nā mea āpau (koe wale no ka 0.3 lita o ka wai wela) i loko o ka blender. A laila e hoʻohui i ka wai wela a hui hou a hiki i ka fluffy. E lawelawe koke.
Manaʻo kōkua: Inā hoʻomākaukau ʻoe i kahi mānoanoa liʻiliʻi a hoʻohui i kahi spoonful o ka aila niu, loaʻa iā ʻoe kahi ʻalani kokoleka maikaʻi maikaʻi no nā mea ʻono.
Pudding vanilla a i ʻole kokoleka
Inā hoʻomākaukau ʻoe i ka meaʻai no ka waiu ʻalemona vanilla a/a i ʻole kokoleka wela me ka liʻiliʻi o ka wai a i ʻole ʻoi aku ka wai ʻalemona a me nā lā a waiho ʻia no ka hapalua hola ma hope o ka hoʻomākaukau ʻana, e lawe ʻia ka mea inu mua i ka pudding-like a hiki ke lawelawe ʻia ma ke ʻano he ʻono. .
Lahi kokoleka
nā mea hoʻohui:
5 tbsp ka wai'alemona
4-5 tbsp koko pauka
nā lā hui ʻia, yacon syrup, a i ʻole like me ka mea ʻono (ka nui e like me ka makemake pilikino)
e hoomakaukau ai:
Hoʻohui a hoʻoulu maikaʻi i nā meaʻai a pau.
Kofe ʻalemona
nā mea hoʻohui:
0.5 lita o ka wai puna a i ʻole ka wai paila i kānana
2 tbsp ka wai'alemona
1-2 tsp molasses
1/2 tbsp ka aila niu
e hoomakaukau ai:
ll, ua hui maikaʻi ʻia nā mea ʻai i loko o ka blender a hopena i kahi inu e hoʻomanaʻo ana i ka latte, akā ʻoi aku ka maikaʻi o ke olakino a me ka ʻoiaʻiʻo - ma ka liʻiliʻi loa i ka wā i hoʻopau ai ʻoe i kāu addiction kope - ʻoi aku ka maikaʻi o ka honua.
Lole ʻaʻano Salad
nā mea hoʻohui:
0.1 lita o ka wai puna a i ʻole ka wai paila i kānana
1/2 - 1 tsp
1/2 - 1 tsp wai lemon a i ʻole tamari
ka paʻakai kristal (ka nui e like me ka makemake)
ʻO nā lau salakeke hou a maloʻo paha e like me ka makemake
e hoomakaukau ai:
E hoʻohui pono i nā meaʻai a pau a lawelawe me kahi salakeke hou o kāu koho.
