John Myers
Iialmondi zingaphezulu kokutyiwa ngamaxesha athile okanye isithako sokubhaka seKrisimesi. Ngaphandle koluhlu oluphezulu lwezondlo kunye nezinto ezibalulekileyo, ukusetyenziswa rhoqo kweealmond kunempembelelo entle kakhulu kwimpilo yethu. Ngokutsho kwezifundo zamva nje, ukuba sidla kuphela i-60 grams ye-almonds (okanye i-almond puree) ngosuku, oku sele kusikhusela kwisifo seswekile, izifo zentliziyo, kunye namanqanaba aphezulu e-cholesterol kwaye mhlawumbi kukhokelela ekuphuculeni ukuxinana kwamathambo - kwaye ngaphandle kokukhokelela ukutyeba kwakho!
Iialmonds - iziqhamo zomthi weziqhamo zamatye
Njengomthi weapilkosi kunye nepesika, umthi wom-amangile ngumthi weziqhamo zamatye. Sele ilinywa ngabantu iminyaka engama-4,000 . Umthi wom-amangile uwuthanda kakhulu kummandla weMeditera (Italiya, Spain, Morocco, Israel, njl.) naseCalifornia, kodwa nakwiMpuma Ekufuphi nakuMbindi Asia (i-Iran ne-Iraq ukuya e-Uzbekistan).
Ngokugqithisileyo, ukunyamezela ubushushu, kunye nokumelana nomoya, umthi we-almond othambileyo utyatyambe ngoFebruwari ngobuhle obumhlophe okanye obupinki kwaye unika isivuno esihle ukususela ngoJulayi nangona iinyanga zembalela.
Iialmonds - ukutya okusisiseko kumaxesha amandulo
Kumakhulu eminyaka eyadlulayo, ialmond ibiyeyona nto iphambili kukutya kwabantu abakwimimandla ekwitropiki. Um-amangile uneeproteni zodidi olumalunga ne-19 ekhulwini yaye ngaloo ndlela waba negalelo elikhulu ekuhlangabezaneni neemfuno zeprotini zabemi bommandla weMeditera ngelo xesha. I-almond ikwanezalisa ngaphandle kokutyeba, ngoko incede abantu ukuba bahlale besebenza kakuhle, befanelekile, kwaye bebhityile nangokutya okuncinci.
Iialmond zityebile kwizondlo kunye nezinto ezibalulekileyo
Ialmondi ikwabonelela ngeeasidi ezininzi ezinamafutha angaxutywanga, iiminerali ezifana nemagnesium, icalcium, nobhedu kwakunye nezixa ezikhulu zeevithamini B kunye noE. Amacephe nje ambalwa omgangatho ophezulu we-organic almond puree agubungela inxalenye enkulu yobuncinci bemfuno yemihla ngemihla yemagnesium. .
Ekubeni i-calcium nayo iqulethwe kumlinganiselo ofanelekileyo, zombini iiminerali zinokufunxwa ngokugqibeleleyo kwaye zisetyenziswe ngumzimba. I-Vitamin E yi-antioxidant eyaziwayo esikhusela kwiiradicals zamahhala. Ikwakhusela i-unsaturated fatty acids equlethwe kwi-almonds ukusuka kwi-oxidation ukwenzela ukuba ifumaneke kubantu kumgangatho ophezulu.
IVithamin B1 yomeleza imithambo-luvo kwaye ivithamin B2 ixhasa i-metabolism yamandla kwiseli nganye.
Iialmond zikhusela isifo seswekile
Ngenxa yokwakheka kwazo okunenzuzo kakhulu kwezondlo kunye nezinto ezibalulekileyo, iialmonds zinokuphembelela imetabolism yethu kakuhle kangangokuba uvakalelo lwe-insulin lunokuphuculwa emva kweenyanga nje ezine "zokutya kwe-almond". Omnye uthetha "ngokutya kwe-almond" xa i-20 ekhulwini leemfuno zekhalori zemihla ngemihla ikwimo ye-almond, ehambelana ne-60 ukuya kwi-80 grams ye-almonds.
Iialmond zinciphisa amanqanaba e-cholesterol
Izifundo ezininzi zikwabonisa ukuba ukusetyenziswa rhoqo kweealmondi kunokukhokelela kumanqanaba e-cholesterol enempilo. Apha, kwakhona, iziphumo ezilungileyo zokuqala zingabonwa emva kweeveki ezine emva kokuba ukutya kuphuculwe nge-60 grams ye-almonds ngosuku.
Izazinzulu zikrokrela ukuba isizathu sokunciphisa i-cholesterol yealmond kufumaneka kwizinto ezingaqhelekanga zezityalo zesibini, i-antioxidant polyphenols. Kodwa umxholo wabo wefiber nawo uya kudlala indima yawo.
Iiamangile zomeleza amathambo
I-almond nayo inesiphumo esiluncedo kakhulu emathanjeni. Kuvavanyo lwebhubhoratri, amaxabiso abonisa umgangatho wamathambo ahlalutywa emva kokutya izidlo ezahlukeneyo. Izifundo zovavanyo zahlulahlulwe zangamaqela amathathu. Elinye iqela lafumana iigram ezingama-60 zeeamangile, elinye lafumana ukutya kwetapile, laza iqela lesithathu latya irayisi.
Kwiiyure ezine emva kokutya, kwafunyaniswa ukuba akukho tshintsho ekutyeni kwamathambo okanye irayisi. Nangona kunjalo, kwiqela le-tonsil, ukubunjwa kwe-osteoclast (i-bone-breaking cells) yabonwa ukuba iyancipha ngeepesenti ze-20 kunye nomsebenzi we-TRAP ukunciphisa ngeepesenti ze-15.
I-TRAP (i-tartrate-resistant acid phosphatase) ibhekisela kwi-enzyme ethile umsebenzi wayo ovumela ukuba kwenziwe izigqibo malunga nokuxinana kwamathambo, kunye nokuxinana kwamathambo kuphantsi kokuphakama komsebenzi we-TRAP.
Kwakhona kwafunyaniswa ukuba ukukhutshwa kwe-calcium emathanjeni ukuya egazini kwakungaphantsi kwama-65 ekhulwini emva kokutya kwe-almond kunokuba emva kokunye ukutya. Ngokubanzi, ukuqukunjelwa kolu vavanyo yayikukuba nje i-60 grams yee-almonds ngokucacileyo inefuthe elihle kakhulu ekuxineni kwamathambo (uphononongo).
Iialmondi ziqulethe i-acids enempilo enamafutha
Nangona kunjalo, iialmond zinamafutha kakhulu. Amafutha anebhongo angama-54 ekhulwini akwiinkozo ezincinane ezimdaka ngebala. Nangona kunjalo, njengoko kuyaziwa, ayingawo onke amanqatha afanayo kwaye ngoko ke ukubunjwa kwe-asidi enamafutha e-almonds ilungile kwimpilo yethu njengeyomnquma.
Njengeoyile yomnquma, amanqatha asempilweni kwiialmondi aquka ikakhulu i-monounsaturated fatty acids (i-oleic acid) kunye nenqanaba elingaphantsi le-polyunsaturated linoleic acid.
Iialmond zikwenza ube mncinci
Ikhulu leegram zealmonds sele zibonelela ngeekhalori ezingaphezu kwama-500, yiyo loo nto abantu abatyebe kakhulu okanye abantu abafuna ukunciphisa umzimba badla ngokuphepha ngokuzenzekelayo iinkozo ezincinci zealmond. Ngelishwa, azichananga ngokupheleleyo ngokwenza oko.
Kukho izifundo ezibonisa ukuba ukutya ii-almonds, nakwi-servings ukuya kuthi ga kwi-570 calories ngosuku, akuzange kukhokelele ekuzuzeni ubunzima. Nangona kunjalo, ii-almonds azincedi kuphela ukugcina ubunzima obufunwayo ngoku, zixhasa ngokucacileyo ukulahleka kwesisindo.
Ukutya kweAlmond
Kulingo lweeveki ezingama-24, abantu abangama-65 abatyebe kakhulu abaphakathi kweminyaka engama-27 ukuya kwengama-79 banikwa ukutya okunekhalori ephantsi. Elinye iqela lafumana iigram ezingama-84 zeeamangile mihla le njengenxalenye yoku kutya, yaye iqela lesibini latya ukutya okufanayo, kodwa endaweni yeeamangile, latya iicarbohydrates ezintsonkothileyo.
Zomibini izidlo zinekhalori efanayo kunye nomxholo weprotheni. Emva kweenyanga ezintandathu, izifundo zavavanywa. I-BMI yeqela le-tonsil liye lancipha ngeepesenti ze-62 ngaphezulu xa kuthelekiswa neqela lokulawula. Umjikelezo wesinqe kunye nobunzima bamafutha nawo ayancipha ngokubonakalayo kwiqela le-tonsil.
Iialmond zinciphisa iimpawu ze-metabolic syndrome
Ukongezelela, uphando oluxeliweyo lufumene ukunciphisa uxinzelelo lwegazi lweepesenti ze-11 kwiqela le-tonsil, ngelixa akukho nto yatshintshile kule nkalo kwiqela lokulawula.
Kwakhona kwakumangalisa ukuba i-diabetics phakathi kwezifundo zovavanyo ezazidla ii-almonds zazikwazi ukunciphisa kakhulu ukuthatha amayeza xa kuthelekiswa neqela lokulawula.
Abaphandi abachaphazelekayo baphetha ngokuthi ukutya okutyetyiswe ngama-almond kunokunciphisa zonke iimpawu zento ebizwa ngokuba yi-syndrome ye-metabolic (ukutyeba, isifo sikashukela, uxinzelelo lwegazi oluphezulu, i-cholesterol ephezulu) kwaye ngoko kuyacetyiswa kakhulu (ukufunda).
Iialmond zisisiseko
Ngokwahlukileyo kumantongomane afana ne-hazelnuts okanye i-walnuts, ii-almonds ziphakathi kokutya kwe-alkaline. Ngoko banokudityaniswa ngokumangalisayo kwaye phantse ngokungenamkhawulo kwisidlo esisisiseko.
Iialmond zinefuthe le-prebiotic
Ngokweziphumo zamva nje, iialmond nazo zinefuthe le-prebiotic. Oku kuthetha ukuba babonelela ngokutya kwezo bhaktheriya zamathumbu ezixhasa amajoni ethu omzimba kwaye ngaloo ndlela impilo yethu. Ngale ndlela, i-almonds ilawula i-intestinal flora kwaye iyinto ebaluleke kakhulu yokutya, ngakumbi ngexesha lokuvuselela i-intestinal flora (isifundo).
I-asidi ye-hydrocyanic kwi-almonds
Abantu abaninzi banenkxalabo yokuba ii-almonds ziphezulu kwi-hydrocyanic acid. Iialmond ezikrakra ngokwenene zineemali ezothusayo ze-hydrocyanic acid, kodwa iialmonds eziqhelekileyo azinalo. Ngobunzima bomzimba obuziikhilogram ezingama-80, kuya kufuneka utye ubuncinci i-1.5 kg yeealmond ukuze ufikelele kwinqanaba elibalulekileyo le-hydrogen cyanide.
Ekubeni inani elithile le-hydrocyanic acid lihlala lisetyenziswa ngabantu, abantu baneendlela ezifanelekileyo zokukhupha i-detoxification, ngoko abayi kuba nengxaki nge-60 grams ye-almonds, ngokuchaseneyo, inzuzo yee-almonds idlula kakhulu.
Nangona kunjalo, akukho mfuneko yokuba utye i-60 grams ye-almonds yonke imihla. Yimali nje esetyenzisiweyo kuphononongo oluthiwe thaca apha ngasentla kwaye ibonise isiphumo esihle esihambelanayo.
Ibhotela ye-almond - nikela ingqalelo kumgangatho!
Iiamangile kufuneka zihlale zingaxovulwa (oko kukuthi ngesikhumba esimdaka) ukuba zithengwe ziphelele. Kungenjalo, batyekele ekukhuleni kokungunda. Ii-almonds eziphantsi komhlaba akufanele zithengwe nonke, njengoko zingenalo ixesha elide le-shelf kwaye izithako ezixabisekileyo (kubandakanywa ne-fatty acids) zinokukhupha i-oxidize.
Ke ukuba ufuna ii-almonds zomhlaba, soloko ugaya ngokutsha kwi-blender, iprosesa yokutya, okanye i-nut grinder ngokukhawuleza ngaphambi kokuba kuqhutyekwe phambili okanye kusetyenziswe.
Umgubo wealmond uyafumaneka ngoku. Le yikeyiki yokucinezela umhlaba, okt yonke imveliso yeoli yealmondi. Umgubo ke ngoko uphantsi ngamafutha ngoko ke umngcipheko we-oxidation awuphezulu kakhulu apha. Kodwa ke, iivithamini ezinobuthathaka be-oxygen nazo zihlupheka apha ukuba lo mgubo ugcinwa ixesha elide.
Iialmond zilula kakhulu ukudibanisa kwimenyu yemihla ngemihla ngendlela yebhotela ye-almond. Gcina oku kumnyama kwaye kupholile. Xa sele uyivulile, yibeke efrijini.
Iialmond kufuneka zivele kwifama yezinto eziphilayo kwaye akufanele zibe namaqondo okushisa aphezulu ngaphezu kwe-40 ukuya kwi-45 degrees ngexesha lenkqubo yonke yokuvelisa ukuze zonke izithako ezixabisekileyo ze-almond zihlale zingatshintshi kwaye ziphila.
Iialmond kunye nebhotela ye-almond - yintoni enokuyenza ngayo?
Iialmondi ingakumbi ibhotolo ye-almond inokucutshungulwa ngokukhawuleza ibe "lubisi" olumnandi, kwiidessert, kwiisnacks ezisempilweni, iitshokolethi ezisempilweni, iikeyiki zokutya ezikrwada, uhlobo olusempilweni lwe "Nutella", lube lusasazeko olumnandi olufana netshizi. , ibe kuhlobo "lwebhotolo" kunye nokunye okuninzi okuthandayo.
Ukongeza, ibhotolo ye-almond icoca i-mueslis yazo zonke iintlobo, iisaladi zeziqhamo, iijusi, iisosi, izinxibo, imayonnaise, kunye neesuphu, zithatha indawo yobisi kunye nekhrimu kwiiresiphi ezininzi, kwaye zihamba kakuhle kakhulu ngeesmoothies eziluhlaza.
Isidlo sakusasa seAlmond
izithako:
- 1 iapile egayiweyo
- Ibhanana e-1 inqunyulwe kwi-wedges
- Galela amanzi afudumeleyo phezu kwe-3 - 4 yepunipopu ye-gluten-free muesli kwaye uvumele ukuma imizuzu engama-20.
- 1 tbsp ibhotela ye-almond
Ukulungiselela:
Hlanganisa zonke izithako kwaye ujabulele.
I-Almond yobisi iVanila
Ubisi lwealmond sisishwamshwam esimangalisayo (ingakumbi ebantwaneni) kwaye lunika amandla, izinto ezininzi ezibalulekileyo, kunye neeminerali ezisisiseko ezikwimo ephezulu.
izithako:
0.5 iilitha zamanzi omthombo okanye amanzi epompo ahluziweyo
Iipunipoli ezi-3 zebhotela ibhotolo
Ukuba unqwenela, umhla we-5 - 12 we-pitted okanye i-tablespoon ye-1 yobusi, isiraphu ye-agave okanye efanayo.
I-1 pinch ye-organic vanilla
Ukulungiselela:
Zonke izithako zixutywe kakuhle kwi-mixer.
Le resiphi isisiseko inokongezwa ngeziqhamo zamaxesha athile onyaka, umz. B. raspberries, iibhanana, imango, icherry, iipersimmons, njl.
Ingcebiso: Ukuba uyilungiselela kancinci kwaye wongeze icephe leoli yekhokhonathi, unokwenza isosi yevanila emnandi esempilweni kwizimuncumuncu.
Itshokolethi eshushu
izithako:
I-0.5 ilitha yamanzi emithombo okanye amanzi epompo ahluziweyo (apho i-0.2 ilitha efudumele kunye ne-0.3 ilitha eshushu)
2 tbsp ibhotela ye-almond
Ukuba uyanqwena, 2-4 imihla enemingxuma okanye i-1 tbsp yesiraphu ye-yacon okanye efanayo.
I-1/2 ukuya kwi-1 isipuni se-cocoa powder okanye-ukuba uyathanda-umgubo wecarob
Ukulungiselela:
Hlanganisa kakuhle zonke izithako (ngaphandle kwe-0.3 ilitha yamanzi ashushu) kwi-blender. Emva koko yongeza amanzi ashushu kwaye udibanise kwakhona de ube ngumkhuhlane. Khonza ngokukhawuleza.
Ingcebiso: Ukuba uyilungiselela kancinci kwaye wongeze icephe leoli yekhokhonathi, ufumana isosi yetshokholethi esempilweni emnandi yeedessert.
I-vanilla okanye i-chocolate pudding
Ukuba ulungiselela iresiphi yobisi lwe-almond ye-almond kunye / okanye itshokolethi eshushu ngamanzi amancinci okanye ngaphezulu kwebhotolo ye-almond kunye nemihla kwaye uyishiye isiqingatha seyure emva kokulungiswa, isiselo sokuqala siya kuthatha ukuhambelana okufana ne-pudding kwaye inokunikwa njenge dessert. .
Ukusasazeka kwetshokholethi
izithako:
5 tbsp ibhotela ye-almond
4-5 tbsp i-cocoa powder
imihla exutyiweyo, isiraphu ye-yacon, okanye efana neyeswiti (isixa ngokwencasa yobuqu)
Ukulungiselela:
Hlanganisa okanye ugxobhoze zonke izithako ngokucokisekileyo.
Ikofu yealmond
izithako:
0.5 iilitha zamanzi omthombo okanye amanzi epompo ahluziweyo
2 tbsp ibhotela ye-almond
1-2 tbsp i-molasses
1/2 tbsp ioli yekakhukhunathi
Ukulungiselela:
ll, izithako zixutywe kakuhle kwi-blender kwaye zikhokelela kwisiselo esikhumbuza i-latte, kodwa enempilo kakhulu kwaye ukunyaniseka-ubuncinane xa sele uye wahlukana nokukhotyokiswa kwekofu - incasa yehlabathi ngcono.
Ukunxiba isaladi
izithako:
0.1 iilitha zamanzi omthombo okanye amanzi epompo ahluziweyo
1/2 - 1 tbsp ibhotela ye-almond
1/2 - 1 tbsp ijusi yelamuni okanye tamari
ityuwa yekristale (imali njengoko uyifunayo)
Imifuno entsha okanye eyomileyo yesaladi njengoko ufuna
Ukulungiselela:
Hlanganisa zonke izithako ngokucokisekileyo kwaye usebenze kunye nesaladi entsha oyikhethayo.
