Kutheni umgubo weAlmond ungcono kunezinye iiFlour

Umxholo

• Yintoni i-Almond Flour?
• Umgubo weAlmond Unesondlo esimangalisayo
• Umgubo weAlmond ungcono kwigazi lakho leswekile
• Umgubo weAlmond awunaGluten
• Umgubo weAlmond unokunceda iCholesterol esezantsi ye-LDL kunye noxinzelelo lwegazi
• Uyisebenzisa kanjani iAlmond Flour ekubhakeni nasekuphekeni
• Ngaba ithelekiswa njani nezinye iindlela?
• Ingqolowa
• Umgubo wekhokhonathi
• Umgca osezantsi

Umgubo weAlmond yindlela eyaziwayo yokudla ingqolowa yemveli. Iphantsi kwi-carbs, igcwele izondlo kwaye inencasa emnandi kancinci.

Umgubo weAlmond unokubonelela ngeenzuzo ezininzi zempilo kunomgubo wengqolowa wesintu, njengokunciphisa i-cholesterol "embi" ye-LDL kunye ne-insulin ukumelana (,).

Eli nqaku lihlolisisa izibonelelo zezempilo zomgubo we-almond kunye nokuba ingaba yinto engcono kwezinye iintlobo zomgubo.

Yintoni i-Almond Flour?

Umgubo weAlmond wenziwe ngeeamangile zomhlaba.

Inkqubo ibandakanya i-blanching alimondi emanzini abilayo ukususa izikhumba, emva koko usile kwaye uzihluze ngomgubo ocolekileyo.

Umgubo weAlmond awufani nesidlo seamangile, nangona amagama abo ngamanye amaxesha esetyenziswa ngokungafaniyo.

Isidlo seAlmond senziwa ngokugaya iiamangile kunye nezikhumba zazo, kwaye zikhokelela kumgubo ocoliweyo.

Lo mahluko ubalulekile kwiiresiphi apho ubume benza umahluko omkhulu.

Umgubo weamangile wenziwe ngeeamangile ezi-blanche ezicoliweyo zize zihluzwe zibe ngumgubo ocolekileyo.

Umgubo weAlmond Unesondlo esimangalisayo

Umgubo weamangile uzele zizondlo. I-ounce enye (28 grams) iqulethe (3):

• Iikhalori: 163
• Amafutha: Iigram eziyi-14.2 (eziyi-9 zazo zine-monounsaturated)
• Iprotheni: 6.1 iigram
• IiCarbs: 5.6 iigram
• Ifayibha yokutya: Iigrama ezi-3
• Vitamin E: Iipesenti ezingama-35 ze-RDI
• Imanganizi: I-31% ye-RDI
• Magnesium: I-19% ye-RDI
• Ubhedu I-16% ye-RDI
• Iphosphorus I-13% ye-RDI

Umgubo weAlmond ucebile ngakumbi ku-vitamin E, iqela leemixube ezinamafutha ezinyibilikayo ezisebenza njenge-antioxidants emzimbeni wakho.

Banqanda ukonakala kwiimolekyuli eziyingozi ezibizwa ngokuba ziiradical radicals, ezikhawulezisa ukuguga kunye nokwandisa umngcipheko wesifo sentliziyo kunye nomhlaza ().

Ngapha koko, uphononongo oluninzi luye lwadibanisa ukufakwa kwe-vitamin E ephezulu kumazinga asezantsi esifo sentliziyo kunye ne-Alzheimer's (,,,,).

I-Magnesium sesinye isondlo esinobuninzi kumgubo weamangile. Iyabandakanyeka kwiinkqubo ezininzi emzimbeni wakho kwaye inokubonelela ngezibonelelo ezininzi, kubandakanya ukuphuculwa kolawulo lweswekile yegazi, ukunciphisa ukumelana ne-insulin kunye noxinzelelo lwegazi olusezantsi ().

Umgubo weAlmond unesondlo ngendlela emangalisayo. Ityebile ngokukhethekileyo kwi-vitamin E kunye ne-magnesium, izondlo ezibini ezibalulekileyo kwimpilo.

Umgubo weAlmond ungcono kwigazi lakho leswekile

Ukutya okwenziwe ngengqolowa esulungekileyo kuphezulu kwii-carbs, kodwa kumanqatha asezantsi kunye nefayibha.

Oku kunokubangela i-spikes ephezulu kumanqanaba eswekile yegazi, kulandele amathontsi akhawulezayo, anokukushiya udiniwe, ulambile kwaye unqwenela ukutya okuphezulu kwiswekile nakwiikhalori.

Kwelinye icala, umgubo weamangile usezantsi kwii-carbs kodwa uphezulu kumafutha asempilweni nakwifayibha.

Ezi ndawo zinika isalathiso esisezantsi se-glycemic, okuthetha ukuba ikhupha iswekile kancinci kwigazi lakho ukubonelela ngomthombo wamandla ozinzileyo.

Njengoko sele kukhankanyiwe apha ngasentla, umgubo weamangile uqulethe inani elimangalisayo lemagniziyam- isimbiwa esidlala iindima ezininzi emzimbeni wakho, kubandakanya nolawulo lweswekile yegazi (, 11).

Kuqikelelwa ukuba phakathi kwama-25-38% abantu abanesifo seswekile sesi-2 abanesiphene semagniziyam, kwaye ukuyilungisa ngokutya okanye izongezo kunokunciphisa kakhulu iswekile yegazi kunye nokuphucula ukusebenza kwe-insulin (,,).

Ngapha koko, amandla omgubo we-almond wokuphucula ukusebenza kwe-insulin anokusebenza nakubantu ngaphandle kohlobo lweswekile lwe-2 abanamanqanaba asezantsi e-magnesium okanye amanqanaba aqhelekileyo e-magnesium kodwa batyebile (,).

Oku kunokuthetha ukuba iipropathi ze-almonds ezisezantsi ze-glycemic kunye nomxholo ophezulu we-magnesium unokunceda ukulawula iswekile yegazi kubantu abanesifo seswekile.

Umgubo weAlmond ungangcono kunemigubo yesiqhelo eswekile yegazi lakho, njengoko inesalathiso esisezantsi se-glycemic kwaye ityebile nge-magnesium.

Umgubo weAlmond awunaGluten

Imifuno yengqolowa ineprotein ebizwa ngokuba yi-gluten. Inceda inhlama ukuba ihlale yolule kwaye ibambe umoya ngexesha lokubhaka ukuze inyuke kwaye ibe-fluffy.

Abantu abanesifo se-celiac okanye ukunganyamezelani kwengqolowa abanakutya ukutya okune-gluten kuba imizimba yabo iyayiphazamisa njengengozi.

Kwaba bantu, umzimba uvelisa impendulo yokuzimela ukususa i-gluten emzimbeni. Le mpendulo ikhokelela ekonakaleni komgubo wamathumbu kwaye kunokubangela iimpawu ezinjengokuqunjelwa, urhudo, ukwehla kobunzima, irhashalala kunye nokudinwa ().

Ngethamsanqa, umgubo weamangile awunangqolowa kwaye awunangqolowa, nto leyo eyenza ukuba ibe yeyona ndlela yokubhaka kwabo bangenako ukuyinyamezela ingqolowa okanye igluten.

Nangona kunjalo, kubalulekile ukujonga ukupakishwa komgubo weamangile owuthengayo. Ngelixa iiamangile ngokwendalo zingena-gluten, ezinye iimveliso zinokungcoliseka yigluten.

Umgubo weAlmond ngokwendalo awunantlantlukwano, uyenza ibe yenye indlela eyahlukileyo kumgubo wengqolowa kwabo banesifo se-celiac okanye ukunganyamezelani kwengqolowa.

Umgubo weAlmond unokunceda iCholesterol esezantsi ye-LDL kunye noxinzelelo lwegazi

Isifo sentliziyo sesona sizathu siphambili sokufa kwihlabathi liphela ().

Kuyaziwa ukuba uxinzelelo lwegazi oluphezulu kunye namanqanaba e-cholesterol "amabi" e-LDL abeka umngcipheko kwisifo sentliziyo.

Ngethamsanqa, into oyityayo inokuba nefuthe kuxinzelelo lwegazi kunye ne-LDL cholesterol, kunye nezifundo ezininzi ezibonisa ukuba iiamangile zinokuba luncedo kubo bobabini (, 18, 19).

Uhlalutyo lwezifundo ezintlanu kubandakanya abantu abayi-142 bafumanisa ukuba abo batya iiamangile ezininzi bafumana ukwehla okuphakathi kwe-5.79 mg / dl kwi-LDL cholesterol (19).

Ngelixa oku kufumanisa kuyathembisa, kusenokwenzeka ukuba kungenxa yezinye izinto kunokutya nje iiamangile.

Umzekelo, abathathi-nxaxheba kwizifundo ezintlanu khange balandele ukutya okufanayo. Ke, ukunciphisa umzimba, okudityaniswa ne-LDL cholesterol esezantsi, kunokuba kwahluka kwizifundo ().

Ngaphaya koko, ukusilela kwe-magnesium kunxulunyaniswe noxinzelelo lwegazi kwizifundo zovavanyo kunye nokujonga, kwaye iiamangile ngumthombo omkhulu wemagniziyam (21, 22).

Nangona izifundo ezininzi zibonisa ukuba ukulungisa ezi ntsilelo kunokunceda ukunciphisa uxinzelelo lwegazi, azingqinelani. Uphando olungakumbi luyafuneka kule ndawo ukwenza izigqibo ezinamandla (, 24,).

Izondlo kumgubo we-almond zinokunceda ukunciphisa i-cholesterol ye-LDL kunye noxinzelelo lwegazi olusezantsi. Iziphumo ezikhoyo zixubiwe, kwaye kufuneka uphando olungaphaya ngaphambi kokwenza ikhonkco elichanekileyo.

Uyisebenzisa kanjani iAlmond Flour ekubhakeni nasekuphekeni

Umgubo weAlmond kulula ukubhaka kunye nawo. Kwiindlela ezininzi zokupheka zokupheka, unokutshintsha nje umgubo wengqolowa oqhelekileyo ngomgubo weamangile.

Ingasetyenziselwa endaweni yeemvuthuluka zesonka ukunxiba inyama efana nentlanzi, inkukhu kunye nenyama yenkomo.

Icala elisezantsi lokusebenzisa umgubo weamangile ngaphezulu komgubo wengqolowa kukuba iimpahla ezibhakiweyo zihlala zithe tyaba kwaye zixinene.

Kungenxa yokuba i-gluten kumgubo wengqolowa inceda inhlama yolule kwaye ibambe umoya ngakumbi, onceda iimpahla ezibhakiweyo ukuba zonyuke.

Umgubo weAlmond uphezulu kwiikhalori kunomgubo wengqolowa, oqukethe iikhalori ezili-163 kwi-ounce (28 gram), ngelixa umgubo wengqolowa uneekhalori ezili-102 (26).

Umgubo weAlmond ungawuthatha umgubo wengqolowa kumlinganiselo we-1: 1. Ngenxa yokuba umgubo we-almond uswele i-gluten, iimveliso ezibhakiweyo ezenziwe ngazo ziyangqindilili kwaye zicaba ngakumbi kunezo zenziwe ngemveliso yengqolowa.

Ngaba ithelekiswa njani nezinye iindlela?

Abantu abaninzi basebenzisa umgubo weamangile endaweni yezinye izinto ezithandwayo ezinje ngengqolowa kunye nomgubo wekhokhonathi. Apha ngezantsi kukho ulwazi malunga nendlela ethelekisa ngayo.

Ingqolowa

Umgubo weAlmond ungaphantsi kakhulu kwii-carbs kuneengqolowa zengqolowa, kodwa uphezulu kumanqatha.

Ngelishwa, oku kuthetha ukuba umgubo we-almond uphezulu kwiikhalori. Nangona kunjalo, iyenzela oku ngokuba nesondlo ngokumangalisayo.

I-ounce enye yomgubo we-alimondi ikunika ixabiso elifanelekileyo lemihla ngemihla ku-vitamin E, manganese, magnesium kunye nefayibha (3).

Umgubo weAlmond nawo awuna-gluten, ngelixa umgubo wengqolowa ungekho, ke yinto elungileyo kubantu abanesifo se-celiac okanye ukunganyamezelani kwengqolowa.

Xa kubhakwa, umgubo weamangile uhlala ubeka endaweni yomgubo wengqolowa kwi-1: 1 ratio, nangona iimveliso ezibhakiweyo zenziwe zathamba kwaye zishwabene ngenxa yokuba zingenayo i-gluten.

I-Phytic acid, i-antinutrient, nayo iphezulu kumgubo wengqolowa kunomgubo we-almond, okhokelela ekufunxweni okuhlwempuzekileyo kwezakhamzimba ezivela kukutya.

Ibopha kwizakhamzimba ezinjengecalcium, nemagniziyam, zinc kunye nentsimbi, kwaye kunciphisa ubungakanani bokuthi bangene emathunjini akho ().

Nangona ii-alimondi ngokwemvelo zinomxholo ophezulu we-phytic acid kulusu lwazo, umgubo we-almond awunjalo, njengoko ulahlekelwa lulusu lwayo kwinkqubo ye-blanching.

Umgubo wekhokhonathi

Njengomgubo wengqolowa, umgubo wekhokhonathi une-carbs eninzi kunye namafutha amancinci kunomgubo we-amangile.

Iqulethe iikhalori ezimbalwa nge-ounce kunomgubo we-almond, kodwa umgubo we-almond uqukethe iivithamini kunye neeminerals.

Zombini umgubo we-alimondi kunye nomgubo wekhokhonathi awuna-gluten, kodwa umgubo we coconut kunzima ukubhaka ngawo, njengoko ubamba ukufuma kakuhle kwaye unokwenza ukuthungwa kweempahla ezibhakiweyo zomile kwaye ziqhekeze.

Oku kuthetha ukuba unokufuna ukongeza ulwelo ngakumbi kwiiresiphi xa usebenzisa umgubo wekhokhonathi.

Umgubo wekhokhonathi uphezulu kwi-phytic acid kunomgubo we-almond, onokuthi unciphise ukuba zingaphi izakha mzimba ezinokufunxwa kukutya okukuzo.

Umgubo weAlmond ungaphantsi kwii-carbs kunye nezongezo-nzulu ngakumbi kunengqolowa kunye nekhokhonathi. Inayo ne-acid encinci ye-phytic acid, ethetha ukuba ufumana izakhamzimba ngakumbi xa usitya ukutya okukuyo.

Umgca osezantsi

Umgubo weAlmond lolunye uhlobo olucocekileyo olusekwe kwingqolowa.

Iyondla ngokumangalisayo kwaye inikezela ngezibonelelo ezininzi ezinokubakho kwezempilo, kubandakanya ukunciphisa umngcipheko wesifo sentliziyo kunye nokuphucula ulawulo lweswekile yegazi.

Umgubo weAlmond nawo awuna-gluten, nto leyo eyenza ukuba ibe lukhetho olukhulu kwabo banesifo se-celiac okanye ukunganyamezelani nengqolowa.

Ukuba ukhangele umgubo ophantsi we-carb osisityebi kwizakhamzimba, umgubo weamangile lukhetho olukhulu.