Ama-alimondi awukudla okunomsoco, okuphathekayo, okune-carb ephansi okungasetshenziswa ekuphekeni noma kudliwe njengokudla okulula. Ama-alimondi angathengwa afakwe usawoti, angafakwanga usawoti, aluhlaza, noma agazingiwe. Zingenziwa ngisho zibe ibhotela, ubisi, noma ufulawa wokupheka.
Isayensi isikisela ukuthi ukudla amantongomane njalo kungase kube nomthelela empilweni engcono yenhliziyo nezinye izinzuzo zezempilo. Ama-alimondi angaba yinketho enhle, njengoba ehlinzeka ngamaprotheni, i-fiber, nama-micronutrients afana ne-vitamin E ne-iron. Okuhlaza nokugazingiwe akunayo i-sodium, ebalulekile kubantu abanomlando womfutho wegazi ophezulu noma abafuna ukunciphisa ukudla kwabo i-sodium ngezinye izizathu.
Izakhi zomsoco
Ama-alimondi anothe ngamaprotheni, amafutha abalulekile, ama-carbohydrate, namavithamini E no-B. Ngaphezu kwalokho, angumthombo we-fiber futhi aqukethe amaminerali afana ne-calcium. Kuwukudla okugcwele izakhiwo zezempilo kanye nezinzuzo ezinkulu.
Lolu lwazi lokudla okunomsoco, lokuphakelwa okukodwa kwama-alimondi (amagremu angama-28) noma cishe ama-alimondi aphelele angama-24, luhambisana nalokhu:
- Amandla: 164 kilojoule
- Amafutha: 14.2 amagremu
- I-Sodium: 0.3 mg
- Ama-carbohydrate: 6.1 amagremu
- Fibre: 3.5 amagremu
- Ushukela: 1.2 amagremu
- Amaprotheni: 6 amagremu
Ukuphakelwa okukodwa kwama-alimondi kunikeza amagremu angu-6.1 wama-carbohydrate. Ama-alimondi angumthombo omuhle we-fiber futhi ane-a inkomba ye-glycemic ephansi kunamanye amantongomane amaningi, ngakho-ke ayisinqumo esihle kubantu abadla ukudla okune-carb ephansi.
ama-alimondi awukudla ucebile grasa, okunikeza cishe u-22% yenani elinconyiwe lansuku zonke lamafutha ekusetshenzisweni okukodwa. Nokho, amafutha amaningi atholakala kuma-alimondi angamafutha e-monounsaturated, anezici ze-cardioprotective. Kukhona ngaphezudlwana kwegremu elingu-1 lamafutha agcwele, amagremu angu-9 wamafutha e-monounsaturated, kanye namagremu angu-3.5 wamafutha e-polyunsaturated ekusetshenzisweni okukodwa.
Zinhle futhi umthombo wamaprotheni yemvelaphi yezitshalo, equkethe amanani amancane awo wonke ama-amino acid abalulekile nangabalulekile. Kukhona amagremu angu-6 wamaprotheni ekuphakeni okukodwa. Inani elifanayo liqukethe u-37% wokudla okunconyiwe kwansuku zonke kavithamini E, u-8% wesibonelelo sansuku zonke esinconyiwe se-calcium, kanye no-6% wesabelo sansuku zonke esinconyiwe sokusansimbi. I-Vitamin E inikeza izakhiwo ze-antioxidant futhi isekela umsebenzi wokuzivikela omzimba. I football Kubalulekile ukugcina ukwakheka kwamazinyo namathambo. I-ayoni isiza ekukhiqizeni amahomoni athile nasekuhambiseni umoya-mpilo emisipheni.
Ama-alimondi angumthombo ocebile we manganese y i-magnesium. I-Manganese idlala indima ebalulekile kumetabolism yama-carbohydrate, ama-amino acid, ne-cholesterol. I-Magnesium ibandakanyeka ezindleleni ezingaphezu kuka-300 ze-metabolic, okubandakanya ukukhiqizwa kwamandla, ukuhlanganiswa kwamaprotheni, ukusayina kwamaseli, nemisebenzi yesakhiwo njengokwakheka kwamathambo.
Nokho, bangama- ukudla okunekhalori ephezulu, ehlinzeka ngamakhalori angu-164 ngamayunithi angama-24. Iningi lama-calories livela emafutheni anempilo, amanani amancane avela kuma-carbohydrate namaprotheni.
Izinzuzo
Ama-alimondi aziwa ngezinzuzo zomsoco kanye nempilo ayinikezayo. Ucwaningo lwesayensi lunikeze ukuqonda ngezindlela ukusetshenziswa kwe-alimondi okungathinta ngayo impilo yabantu.
Nakekela impilo yenhliziyo nemithambo yegazi
Ukusetshenziswa njalo kwama-alimondi kunganciphisa kakhulu amathuba okuphathwa isifo senhliziyo. Futhi ukuthi, okuqukethwe kwayo kwamafutha e-polyunsaturated kusiza ukulawula amazinga e-cholesterol, ngaleyo ndlela kunakekele impilo yenhliziyo nemithambo yegazi.
Ama-alimondi aqukethe nama-phytonutrients, ikakhulukazi ama-sterol ezitshalo nama-flavonoid, anempilo enempilo futhi anikeza izinzuzo ze-antioxidant. Ukwandisa lezi zondlo, kunconywa ukuthi ukhethe ama-alimondi anezikhumba (ama-flavonoids agxilwe lapho).
Umthombo we-antioxidant
Zigcwele ama-antioxidants, avikela umzimba emonakalweni we-oxidative obangela ukuguga kanye nezifo ezihlukahlukene. Le mpahla itholakala ikakhulukazi esikhumbeni sesithelo. Ama-alimondi angenye yokudla okunovithamini E ophakeme kakhulu emhlabeni. Umsebenzi wawo ukuvikela ulwelwesi lwamaseli emonakalweni we-oxidative.
Ama-alimondi anenqwaba yezinhlanganisela zezitshalo ezibizwa nge-polyphenols (njenge-tannins, i-proanthocyanidin, nama-flavonoid). Lezi zinezici zokulwa nokuvuvukala kanye ne-antioxidant. Vele ukhumbule ukuthi iningi lalawa ma-polyphenol atholakala ngaphakathi kwesikhumba sama-alimondi. Kuzodingeka udle wonke ama-alimondi, isikhumba nakho konke, ukuze uthole umfutho omkhulu we-antioxidant.
Ithuthukisa ukugaya
Ucwaningo lwahlola izinzuzo zezempilo zama-alimondi. Ababhali bocwaningo baveze izinzuzo ezinikezwa amantongomane ku-microbiota yamathumbu.
Ngokukhethekile, bathole ukuthi ukusetshenziswa kwamantongomane kungase kusekele impilo yekholoni ngokukhuthaza ukunotha kwe-microflora nokuhlukahluka, ukuthuthukisa izilinganiso ze-microflora, nokwandisa ukugxila kwama-bioactives akhuthaza impilo yamakholoni.
ukulawula ushukela wegazi
Lolu hlobo lwesithelo esomisiwe lunokuqukethwe okuphezulu kwe-magnesium. I-Magnesium ihileleke enanini elikhulu lezinqubo emzimbeni, kuhlanganise nokulawulwa kweshukela egazini. Ukudla okunconyiwe kwansuku zonke kwe-magnesium kungasiza ekuvimbeleni izifo ezifana nesifo sikashukela sohlobo 2.
Kodwa kunobunye ubufakazi obusekela ukusetshenziswa kwama-alimondi ukuvimbela isifo sikashukela. Isibonelo, ucwaningo olwenziwa entsheni kanye nabantu abasha abasengcupheni yokuba nesifo sikashukela bathole ukuthi labo abadla amagremu angu-56 ama-alimondi nsuku zonke babonisa amazinga ancishisiwe we-HbA1c, i-LDL cholesterol, kanye ne-cholesterol ephelele emasontweni angu-12 kuphela. Ezinye izifundo ziphinde zaphakamisa ukuthi ukusetshenziswa kwe-alimondi kungasiza abantu abanesifo sikashukela ukulawula ushukela wegazi kanye namaphrofayili e-lipid.
Bayasutha
Ama-alimondi ane-carbohydrate ephansi futhi aphezulu ku-fiber namaprotheni. Ngakho-ke, bandisa ukugcwala, banciphisa ukudla kwekhalori. Ziyisidlo esinempilo kakhulu, esilungele abasubathi. Kudingekile ukulahlekelwa ukwesaba kwakho amantongomane ukuze uthole zonke izinzuzo ezinikezayo.
Ama-alimondi aphelele nebhotela le-alimondi awagcini nje ngokugcwalisa, futhi ahlukahlukene kakhulu. Singazingeza ezitsheni eziningana ezifana nama-smoothie, amasaladi, okusanhlamvu, i-oatmeal, i-chia pudding, nokunye. Sizozama ukwengeza idlanzana lama-alimondi noma isipuni sebhotela le-alimondi esiphuzweni sezithelo zansuku zonke. Singangeza ngisho nama-alimondi asikiwe esaladini ukuze sithole umthombo oshwaqayo wemisoco esuthayo.
I-cholesterol ephansi
Ucwaningo oluphenya ngezinzuzo zezempilo zamantongomane ngokujwayelekile luye lwaphawula ukuthi ukudla ama-alimondi kungasiza ukwehlisa amazinga e-cholesterol e-LDL. I-low density lipoprotein ibhekwa njenge "cholesterol embi" ngoba amazinga aphezulu axhumene nesifo senhliziyo.
Ukusetshenziswa kwe-almond kuye kwaxhunyaniswa namazinga aphezulu e-HDL cholesterol. I-HDL ibhekwa njenge "cholesterol enhle" ngoba ibalulekile ekukhipheni i-cholesterol ye-LDL emzimbeni. Ababhali bocwaningo baphakamise ukuthi ama-alimondi angaba ukudla okusetshenziselwa ukwelapha abantu abane-cholesterol ephezulu abangafisi ukuthatha noma abangakwazi ukubekezelela imithamo emikhulu yemithi.
Amagciwane
Ama-alimondi ayizithelo zesihlahla. Ngokusho kochwepheshe, i-allergies yezithelo zezihlahla ingenye yezinto eziyisishiyagalombili ezivame ukungezwani nokudla, okuthinta cishe u-0.5 kuya ku-1% wabantu. Izimpawu zokungezwani komzimba zingase zihlanganise ubuhlungu besisu, amajaqamba, isicanucanu nokuhlanza, isifo sohudo, ubunzima bokugwinya, ukulunywa, ukuminyana emakhaleni, isicanucanu, noma ukuphelelwa umoya.
Ukusabela kungaba kubi kakhulu, okuhlanganisa i-anaphylaxis, ngakho-ke abantu abane-allergies yamaberry esihlahla kufanele babe ne-epinephrine etholakalayo ngaso sonke isikhathi.
Okunye okukhathazayo kokungezwani komzimba ukusabela okweqile ku-birch pollen (enye yezimbangela ze-hay fever). Lesi simo sibizwa nge-pollen food syndrome noma i-oral allergy syndrome. Abantu abangezwani nama-alimondi bangase bangezwani namanye amantongomane esihlahla nezithelo zamatshe.
Zidliwa kanjani?
Ngenhlanhla, akukhona nje ukudla okunomsoco okunenqwaba yezinzuzo. Ngaphezu kwalokho, kumnandi futhi kuba kakhulu kuyahlukahluka. Ungawathatha wedwa noma uwaxube nokunye ukudla. Unenketho yokukwenza ehlutshiwe noma enesikhumbaNakuba usuvele wazi ukuthi izakhiwo ezibalulekile zitholakala esikhumbeni sakho. Kubalulekile ukuthi ugweme ukuwakhetha athosiwe noma anosawoti. Amantongomane anconywa kakhulu, kodwa ahlala engokwemvelo. Wafafaze kumasaladi akho, yidla iyogathi ne-muesli nama-alimondi ngesidlo sasekuseni, noma wenze isiphuzo sakho semvelo.
Ungasebenzisa futhi imikhiqizo ye-almond ngezindlela eziningi. Fafaza ibhotela le-alimondi phezu kwesilimo esidliwayo esinamagatsha anamanzi noma i-apula; sebenzisa ubisi lwe-almond olungenashukela kuma-smoothies, amasoso, namaqanda; noma wenze ama-pancake ngofulawa we-alimondi. Ama-alimondi angasetshenziswa esikhundleni semvuthuluka yesinkwa lapho wenza ukugcwalisa noma ukumboza i-fillet yezinhlanzi.