Kufalikira kwathanzi kwabwino kumakhala ma calories
Mafuta a amondi amapangidwa kuchokera ku amondi ndipo ali ndi mafuta abwino , mapuloteni , ndi mchere, ndipo akhoza kukhala gawo la zakudya zabwino. Koma, mafuta a amondi amakhala ndi makilogalamu ambiri, kotero ngati mukuyang'ana kulemera kwanu , muyenera kutenga kukula kwa utumiki. Ndipotu, mafuta a amondi ali ndi calori-wandiweyani ndi makilogalamu 98 pa supuni, makamaka chifukwa cha 9 magalamu a mafuta mu supuni imodzi yotumikira.
Izi zikhoza kukhala zoipa chifukwa cha zakudya zopweteka kwambiri ngati mutadya kwambiri kuposa kutumikira ndipo musamangoganizira zonse zopatsa mphamvu.
| Zolemba Zowonjezera Zakudya Zam'madzi a Almond | |
|---|---|
| Kutumikira Kukula 1 Kutumikira (100 g) | |
| Kutumikira | % Tsiku Lililonse * |
| Zikhala 98 | |
| Ma calories ochokera ku Fat 81 | |
| Mafuta Onse 9g | 14% |
| Mafuta okhuta 0.7g | 4% |
| Mafuta a Polyunsaturated 2.2g | |
| Mafuta a Monounsaturated 5g | |
| Cholesterol 0mg | 0% |
| 36mg sodium | 2% |
| Potaziyamu 120mg | 3% |
| Zakudya Zakudya Zakudya | 1% |
| Matenda a Zakudya 1.6g | 6% |
| Sugars 0.7g | |
| Mapuloteni 3.4g | |
| Vitamini A 0% · Vitamini C 0% | |
| Calcium 1% · Iron 3% | |
| * Malingana ndi zakudya zokhudzana ndi kalori 2,000 | |
Pazitsulo zabwino, mafuta a amondi ndiwo magwero abwino a mafuta ndi ma fiber ndipo amagwiritsa ntchito mapuloteni oposa 3 magalamu atatu okha. Ndipamwamba kwambiri mu potaziyamu, calcium, ndi magnesium kotero zonse, almond batala ndizopatsa thanzi. Zingakhale zapamwamba mu sodium, koma osati nthawi zonse. Kuchuluka kwa sodium kumasiyanasiyana pokhapokha ngati mafuta a almond anali opangidwa ndi mchere wochuluka.
Onetsetsani lemba la chakudya pazomwe muli ndi ma sodium.
Ubwino Wathanzi wa Mtsempha Wa Almond
Popeza mafuta a amondi ali ndi mafuta ambiri, amatha kukhala gawo la chakudya chopatsa thanzi. Mafuta a monounsaturated amathandiza kuchepetsa LDL cholesterol (mtundu woipa) ndikukweza HDL cholesterol (mtundu wabwino).
Amondi amakhalanso ndi calcium, yomwe ndi yabwino kwa mafupa olimbitsa thupi, kuthamanga kwa magazi, komanso kuphulika kwa mitsempha ndi mitsempha yoyenera.
Amakhalanso ndi magnesium, omwe ndi ofunikira machitidwe osiyanasiyana a zinthu zakuthambo zomwe zimachitika m'thupi lanu tsiku lililonse, monga kulamulira shuga ndi magazi.
Mtedza wa Almond vs. Butter wa Peanut
Mtedza wa amondi ukhoza kukhala wabwino kwambiri kuposa mafuta a mandimu ndi mafuta ochepa kwambiri, mafuta owonjezera a monounsaturated, ndi zowonjezera. Apo ayi, poyerekeza ndi zinthu zina zamagulu (zakudya, mapuloteni, ndi zitsulo) mitundu iwiri ya batala ndi pafupifupi khosi ndi khosi.
Mwinamwake mukudabwa ngati muli ndi nthenda yamkonde, kodi ndibwino kuti mudye mafuta amondi? Yankho lake ndilo, koma sikuli koyenera. Nkhumba ndi nyemba ndi amondi ndi mtedza wa mtedza kotero ndizotheka kuti anthu ena okhala ndi zikopa zamtundu akhoza kudya amondi. Komabe, anthu ambiri omwe amatsutsana ndi mchere amatsutsana ndi amondi, nayenso. Ngati mukuganiza kuti mungakhale ndi zovuta zoumba kapena amondi, chonde lankhulani ndi wothandizira zaumoyo wanu.
Mtedza wa Almond vs. Almond Wonse
Zingakhale zomveka kuti kutumizira ma almond-kaya ndi mawonekedwe-kungapereke chakudya chofanana. Ngakhale kukula kwa amondi okwana 15 kumakhala ndi chiwerengero chomwecho monga supuni ya mafuta a amondi, kafukufuku amasonyeza kuti mafuta ambiri amachokera ku almond mafuta kuposa amondi onse.
Apo ayi, mafuta a amondi ndi amondi ali ofanana. Komanso, kafukufuku wina amasonyeza kuti amondi amathandizira akuluakulu a dieters kuti asatayike pang'ono, koma sakudziwika ngati kudya mchere wa almond kungakhale ndi zotsatira zofanana.
Pangani Butter Wanu Womwe
Ngati muli ndi pulogalamu ya zakudya, mukhoza kupanga mafuta a amondi mu khitchini yanu. Kwenikweni, zonse zomwe mukusowa ndi amondi ndi mchere pang'ono. Onjezerani makapu 2 odzazinga amondi ndi supuni 1 kapena 2 za mchere kuti mupange chakudya chanu ndikukonzekera mpaka mutapeza mawonekedwe abwino. Zitha kutenga mphindi 20 kapena kuposerapo, koma ndizofunikira kuyembekezera. Ngati muli ndi dzino lokoma, yesetsani kuwonjezera 1/4 chikho cha uchi ndi supuni 1 pansi sinamoni pamene ammonds akukonzekera.
Njira Zodalirika Zotumikira Buluu Wam'mondi
Mungagwiritse ntchito batala wa amondi mofanana ndi momwe mumagwiritsira ntchito kirimba batala. Pa nthawi yachakudya, khalani ndi masangweji abwino ndi mkate wambiri, almond batala ndi zipatso 100, kapena kuwonjezera supuni ya mafuta a amondi kwa smoothie kuti mugwiritse ntchito puloteni. Kuti mukhale ndi zokometsera zowonongeka, perekani batala wa almond pa ufa wonyezimira, magawo apulo, kapena matabwa a udzu winawake. M'malo mwa kufalitsa chokoleti cha hazelnut chokwanira sitolo, yesetsani kuthira mafuta a almond batala ndi zipatso. Ndinadabwa kwambiri ndi banjali ndi zikondamoyo za apulotake. Ndipo chifukwa cha zinthu zosiyana kwambiri zimatumizira mchere wa amondi pamsana pa phwando lanu lotsatira.
> Zotsatira:
> Berryman CE, West SG, Fleming JA, Bordi PL, Kris-Etherton PM. Zotsatira za Kugwiritsa Ntchito Ma Almond Tsiku ndi Tsiku pa Kuopsa Kwambiri kwa Cardiometabolic ndi Matumbo Aakulu Achikulire Odwala Ndi Okwanira LDL-Cholesterol Wopambana: Kuyesedwa kosalamulirika. Journal of the American Heart Association . 2015; 4 (1). do: 10.1161 / jaha.114.000993.
> Novotny JA, Gebauer SK, Baer DJ. Kusiyana pakati pa chinthu cha Atwater kunaneneratu komanso kumayendera mphamvu zamagetsi za almond mu zakudya za anthu. The American Journal of Clinical Nutrition . 2012; 96 (2): 296-301. do: 10.3945 / ajcn.112.035782.
> Mtedza, mtedza wa amondi, mchere, ndi mchere. United States Dipatimenti ya Zamalonda ya National Nutrient Database ya Standard Reference, Release 28. https://ndb.nal.usda.gov/ndb/foods/show/3739.