Amondi: Zoonadi Zakudya

Mavitamini a Almond ndi Zaumoyo Zawo

Maamondi ndiwo chakudya chopatsa thanzi, chosakanikirana , chochepa chimene chingagwiritsidwe ntchito kuphika kapena kudya. Pafupifupi 85 peresenti ya amondi a padziko lonse amakula ku California. Popeza amondi amakula bwino m'madera ozungulira nyanja ya Mediterranean, amadya kwambiri kumwera kwa Ulaya, North Africa, ndi mayiko ena a ku Middle East.

Maamondi ali ndi zakudya zowonjezera-ndizo chitsime chabwino cha mapiritsi ndi mapuloteni.

Amakhalanso ndi magwero abwino a mafuta osatetezedwa (monounsaturated, omwe amapezeka m'maolivi). Kuonjezera apo, ma amondi ndiwo magwero abwino a vitamini E, manganese, ndi magnesium.

Chokhacho chodyera amondi ndi chakuti ali olemera kwambiri. Kuwonjezera pa kudya kwa ma calories kungapangitse kulemera kwa thupi, kudziika payekha chifukwa cha matenda osiyanasiyana, kuphatikizapo mtundu wa shuga 2 ndi matenda a mtima. Choncho, mukamadya amondi, muyenera kuchita nawo mbali.

Maamondi angagulidwe, mchere, unsalted, yaiwisi, kapena wokazinga.

Zikhoza kuphatikizidwa mu mafuta a amondi, opangidwa mu mkaka wa amondi, kapena pansi ngati chakudya cha amondi. Maamondi odzaza ndi owawidwa ndi sodium, omwe ndi ofunika kwambiri kwa anthu omwe ali ndi mbiri ya matenda oopsa kwambiri kapena akuyang'ana kuchepetsa kukhuta kwawo kwa zifukwa zina. Amondi amakhalanso ndi magetsi abwino, omwe ali ndi magalamu 3.5 pamodzi.

Kuonjezera apo, amondi ali otsika kwambiri m'thupi, zakudya zamapuloteni.

Mafuta wathanzi, mavitamini, ndi mapuloteni omwe amapezeka ndi amondi amapatsa mphamvu. Maamondi ali ochepa mu mafuta odzaza, omwe ali ndi 1 gramu pa kutumikira. Ndipotu, mafuta ambiri omwe amapezeka m'ma almond ndi mafuta oteteza mtima, mafuta oteteza mafuta.

Kumbukirani kuti mukamadya amondi, muyenera kuyesetsa kumamatira kumtunda umodzi, womwe uli pafupifupi mavitamini 24 (1/4 chikho kapena imodzi yaying'ono). Ngati muli amondi amitundu yokhala ndi zakudya zina, monga zipatso kapena yogurt, cholinga chanu chimamatira ku calorie 100 yotumikira (pafupifupi 12). Kwa anthu omwe akuyang'ana kuchepetsa chakudya chawo, amondi angagwiritsidwe ntchito m'malo mwa kuphika mkate. Zakudya za amondi zingagwiritsidwe ntchito pophika.

Ubwino Wathanzi wa Amondi

Mu 2003, a FDA adanena kuti umboni wa sayansi umasonyeza kuti kudya mavitamini 1.5 patsiku, monga gawo la mafuta okhuta kwambiri ndi mafuta a kolesterol, kungachepetse chiopsezo cha matenda a mtima. Izi zikhoza kukhala chifukwa cha zam'mimba zowonjezera mafuta omwe amapezeka mu almonds, kuphatikizapo mavitamini okhudzana ndi mavitamini E. Almonds omwe ali ndi zowonjezera zowonjezera, makamaka zomera za sterols ndi flavonoids, zomwe ziri ndi moyo wathanzi komanso kupereka mankhwala oletsa antioxidant.

Kuti muwonjezere zakudya zamtunduwu, sangalalani ndi amondi anu ndi zikopa-flavonoid zimayikidwa pamenepo.

Maamondi ndi amtengo wapatali wa manganese ndi magnesium. Manganese amathandiza kwambiri kuti zakudya zamagazi, amino acid, ndi kolesterol. Magesizi amagwiritsidwa ntchito m'njira zopitirira 300 zamagetsi, kuphatikizapo kupanga mphamvu, mapuloteni, kapangidwe ka selo, ndi zomangamanga zimagwira ntchito ngati mafupa. Kafukufuku wina amasonyeza kuti kupititsa patsogolo kwa magnesium kumakhala ndi chiopsezo chochepa cha matenda a shuga.

Mafunso Amodzi Okhudza Almonds

Kodi amondi amtengo wamtengo?

Maamondi amaonedwa ngati mtengo wa mtengo.

Nthawi zambiri zimakula pa zitsamba kapena m'mitengo ndipo zimakhala zovuta kwambiri. Nthaŵi zambiri, ngati munthu ali ndi mankhwala osungunuka kwa mtedza, amatsuka ku mtedza uliwonse.

Kodi mkaka wa amondi uli njira yabwino yopangira mkaka wa mkaka?

Ngati wina ali ndi vuto la mkaka, mkaka wa amondi ndi njira yabwino. Ndipo ngakhale amondi amadzimadzimadzimadzimadzimadzi, mkaka wa amondi ndi kalori yochepetsera mkaka wa ng'ombe .

Kusaka ndi Kusunga Maamondi

Maamondi ali ndi mafuta ochulukirapo, motero amakhala bwino pamalo ozizira, owuma, monga firiji kapena ozizira. Mufuna kusindikiza amondi anu (makamaka owotcha) mu chidebe chotsitsimula kuti mukhale ndi moyo wabwino; kuteteza zitsulo ndikofunika kwambiri kuti musunge mwatsopano. Pewani kuwala kwa dzuwa komanso kununkhira koopsa.

Ngati mukudandaula za kudya kwambiri kwa sodium, yang'anani kugula amondi omwe sanagwiritsidwe ntchito. Ngati mukufuna zina zowonjezera zokometsera, mukhoza kuzikongoletsa ndi dash ya zokometsera zanu zokha.

Njira Zabwino Zokonzekera Maamondi

Maamondi angadye ngati chakudya chophwanyidwa, monga kuwonjezera pa chakudya, monga oatmeal, kapena kuphatikizidwa mu mbale yotsatira. Maamondi omwe amagawidwa kale ndi imodzi mwa zakudya zomwe mumafuna kukhala nazo nthawi zonse . Mukakhala mu uzitsine, akhoza kukhala ngati wathanzi, wodula, wothira zakudya zokwanira. Kuwonjezera pa amondi obiriwira kapena okazinga, mungagwiritse ntchito mankhwala a ammond, monga amondi chakudya, mafuta a amondi, ndi mkaka wa amondi. Nawa malangizowo abwino.

• Ikani dzanja lonse mu thumba laling'ono ndipo muwafikire pamene njala ikugwera.
• Kufalitsa batala wa almond pa udzu winawake, kapena apulo kwa fiber ndi mapuloteni okhala ndi chotupitsa.
• Onjezani amondi ku saladi, yogurt, kanyumba tchizi-gwiritsani ntchito malingaliro anu. Mtedza ukhoza kuwonjezedwa ku mitundu yonse ya zakudya.
• Pewani amondi omwe amawotchedwa shuga kapena uchi glaze.
• Gwiritsani ntchito mkaka wamamondi wosasakaniza ndi mthunzi, sauces, mazira , ndi zofanana.

• Mafuta a amondi (chinthu chimodzimodzi monga chakudya cha amondi) angagwiritsidwe ntchito m'maphikidwe ambiri otsika kwambiri. Yesani zikondamoyo , muffin , mikate, ndi ngakhale kuziyika.

Maphikidwe Pogwiritsa Ntchito Amondi

Kuphika ndi amondi ndi njira yabwino yopititsira patsogolo zakudya zamtunduwu ndikuchepetsa zakudya zamagazi. Maamondi amachitanso kuwonjezera mphamvu ndi zokoma zomwe zimatulutsa mphamvu ndipo zingakulepheretseni kudya mopitirira muyeso. Onjezani amondi ku chakudya chanu cham'mawa, chamasana, chotukuka, chakudya chamadzulo, kapena mchere. Kumbukirani kuti nthawi zonse muziwunika magawo anu. M'munsimu muli maphikidwe abwino ochepa:

• Low Carb Blueberry Almond Chakudya Chakudya Pudding
• Chicken Saladi ndi Strawberry Vinaigrette

> Zotsatira:

> Linus Pauling Institute. Manganese.

> Linus Pauling Institute. Magnesium.

> Chakudya ndi Mankhwala Osokoneza Bongo. Malingaliro oyenera okhudzana ndi thanzi: Kalata yotsatila bwino-Nuts ndi matenda a mtima.