IziBonelelo zezeMpilo zeSayensi eziSekwe kwi-Almond Milk

Umxholo

• 1. Ezantsi kwiiKhalori
• 2. Phantsi kwiSwekile
• 3. Phezulu kwiVitamin E
• 4. Umthombo olungileyo weCalcium
• 5. Rhoqo ityetyiswa ngeVitamin D
• 6. Ngokwendalo iLactose-Simahla
• 7. Ayinabisi kwaye ayiVgan
• 8. Phantsi kwiPhosphorus, Ngexabiso eliphakathi lePotassium
• 9. Kulula kakhulu ukongeza kwisidlo sakho
• Umgca osezantsi

Ubisi lweAlmond sisiselo esinesondlo, esineekhalori ezisezantsi ezithandwa kakhulu.

Yenziwe ngokugaya iiamangile, uzixube namanzi kwaye ucofe umxube ukwenza imveliso ekhangeleka kakhulu njengobisi kwaye inencasa ye nutty.

Ngokwesiqhelo, izongezo ezongezelelekileyo ezinje ngecalcium, riboflavin, ivithamin E kunye novithamini D ziyongezwa kuyo ukukhulisa umxholo wayo wesondlo.

Iindidi ezininzi zorhwebo ziyafumaneka, kwaye abanye abantu bayazenzela emakhaya.

Kukulungele kwabo bangakwaziyo okanye ukukhetha ukungaseli ubisi lweenkomo, kunye nabantu abathanda nje incasa.

Eli nqaku lijongisisa ngakumbi i-9 yezona zinto zibalulekileyo kwezempilo kubisi lweamangile.

1. Ezantsi kwiiKhalori

Ubisi lweAlmond luphantsi kakhulu kwiikhalori kunobisi lwenkomo.

Abanye abantu bakufumanisa oku kuyindida, njengoko iiamangile zisaziwa ngokuba neekhalori namanqatha aphezulu. Nangona kunjalo, ngenxa yendlela ubisi lweamangile olucutshungulwa ngayo, sincinci kuphela isabelo seamangile ezikhoyo kwimveliso egqityiweyo.

Oku kuhle kubantu abafuna ukusika iikhalori kunye nokunciphisa umzimba.

Ikomityi enye (240 ml) yobisi lwe-alimondi engenaswekile iqulethe malunga neekhalori ezingama-30-50, ngeli lixa ubisi olufanayo lobisi lonke lunezikhalori ezili-146. Oko kuthetha ukuba ubisi lweamangile luqukethe i-65-80% yeekhalori ezimbalwa (1, 2, 3).

Ukuthintela ukutya kwakho ikhalori yindlela esebenzayo yokwehlisa ubunzima, ngakumbi ngokudibanisa nokuzilolonga. Nokuba kunciphise ukuthoba umzimba nge-5-10% yobunzima bomzimba wakho kunokunceda ekuthinteleni nasekulawuleni iimeko ezinje ngeswekile (,).

Ukuba uzama ukunciphisa umzimba, ngokutshintsha nje kabini okanye kathathu imihla ngemihla yobisi ngobisi lwe-almond kuya kukhokelela ekunciphiseni iikhalori zemihla ngemihla ukuya kuthi ga kwiikhalori ezingama-348.

Kuba uninzi lweendlela zokunciphisa umzimba ezincomekayo zincoma ukutya malunga ne-500 yeekhalori ezimbalwa ngosuku, ukusela ubisi lweamangile kunokuba yindlela elula yokukunceda ukunciphisa umzimba.

Gcina ukhumbula ukuba iintlobo zentengiso enencasa zinokuba phezulu kakhulu kwiikhalori, njengoko ziqulathe iswekile eyongeziweyo. Ukongeza, iinguqulelo ezingafakwanga ezenziwe ekhaya zinokuba nesixa esikhulu seeamangile ezishiyekileyo kuzo, ukuze zibe nokuphakama kwiikhalori.

Ubisi lwe-almond olungafakwanga i-almond ine-80% yeekhalori ezimbalwa kunobisi lobisi rhoqo. Ukuyisebenzisa njengokutshintsha ubisi lwenkomo kunokuba sisicwangciso esisebenzayo sokulahleka kobunzima.

2. Phantsi kwiSwekile

Iindidi ezingenaswekile zobisi lweamangile ziphantsi kakhulu kwiswekile.

Ikomityi enye (i-240 ml) yobisi lweamangile iqulethe kuphela i-1-2 yeegram zecarbs, uninzi lwazo lusisixhobo sokutya. Xa kuthelekiswa, ikomityi enye (240 ml) yobisi lobisi iqulethe iigrama ezili-13 zeecarbs, uninzi lwazo iswekile (1, 2, 3).

Kubalulekile ukuba uqaphele ukuba uninzi lweentlobo zentengiso yobisi lweamangile ziyaswetywa kwaye zinencasa yeswekile. Ezi ntlobo zinokuqulatha malunga ne-5- 17 yeegramu zeswekile kwikomityi nganye (240 ml) (6, 7).

Ke ngoko, kubalulekile ukuba uhlale ujonga iilebhile yesondlo kunye noluhlu lwezithako zeswekile ezongeziweyo.

Nangona kunjalo, ubisi lwe-almond olungenashukela lunokunceda abo bazama ukuthintela ukutya kwabo iswekile.

Umzekelo, abantu abanesifo seswekile bahlala befuna ukunciphisa ukutya kwabo kwemihla ngemihla. Ukutshintsha ubisi lobisi ngobisi lweamangile kunokuba yindlela elungileyo yokufezekisa oku ().

Ubisi lwe-almond olungafakwanga iswekile ngokwendalo iswekile, iyenza ilungele abo bathintela ukutya kwabo iswekile, njengabantu abanesifo seswekile. Nangona kunjalo, uninzi lweendidi zeswiti, ke kusabalulekile ukujonga ilebhile yesondlo.

3. Phezulu kwiVitamin E

Ii-almonds ngokwemvelo ziphezulu ku-vitamin E, ukubonelela nge-37% yemfuno yansuku zonke ye-vitamin E kwi-ounce enye (28 gram) (9).

Ke ngoko, ubisi lweamangile lukwangumthombo wendalo wevithamin E, nangona uninzi lweentlobo zentengiso zongeza ivithamin E eyongezelelweyo ngexesha lokulungiswa ().

Ikomityi enye yobisi lwe-almond (240 ml) inikezela ngama-20-50% kwimfuno yakho yemihla ngemihla yovithamin E, kuxhomekeke kuphawu. Xa kuthelekiswa, ubisi lobisi aluna vithamin E konke konke (1, 3, 11).

Vitamin E yi-antioxidant enamandla elwa nokudumba kunye noxinzelelo emzimbeni (,).

Inceda ukukhusela kwisifo sentliziyo kunye nomhlaza, kwaye inokuba neziphumo ezilungileyo kwimpilo yethambo kunye neliso (,,,).

Ngaphezu, ivithamin E kufunyenwe ukuba kuluncedo kakhulu impilo yengqondo. Izifundo ziye zafumanisa ukuba iphucula ukusebenza kwengqondo. Kukwabonakala ngathi kunciphisa umngcipheko wesifo se-Alzheimer kwaye kunokucothisa ukuqhubela phambili ().

Ikomityi enye (240 ml) yobisi lweamangile inokubonelela ngama-20-50% yemfuno yovithamini E yemihla ngemihla. UVitamin E yi-antioxidant enamandla enokunciphisa ukudumba, uxinzelelo kunye nomngcipheko wesifo.

4. Umthombo olungileyo weCalcium

Ubisi kunye nezinye iimveliso zobisi ziyimithombo ephambili ye-calcium kwizidlo ezininzi zabantu. Ikomityi enye (240 ml) yobisi iphela ibonelela nge-28% yotyalo olucetyiswayo lwemihla ngemihla (3).

Xa kuthelekiswa, iiamangile ziqulathe isixa esincinci se-calcium, nje i-7% yemfuno yemihla ngemihla kwi-ounce enye (28 gram) (19).

Kuba ubisi lweamangile luhlala lusetyenziswa endaweni yobisi lobisi, abavelisi bayalutyebisa ngecalcium ukuqinisekisa ukuba abantu abaphoswa ().

I-calcium yinto ebalulekileyo yezimbiwa kuphuhliso kunye nempilo yamathambo. Kuyanceda ukunciphisa umngcipheko wokuqhekeka kunye ne-osteoporosis ().

Ukongeza, i-calcium iyimfuneko ekusebenzeni kakuhle kwentliziyo, imithambo-luvo kunye nezihlunu.

Ikomityi enye yobisi lwe-almond (240 ml) inikezela nge-20-45% yesondlo esinconywayo se-calcium yemihla ngemihla (1, 11).

Ezinye iimveliso zisebenzisa uhlobo lwecalcium ebizwa ngokuba yi-tricalcium phosphate, endaweni yecalcium carbonate. Nangona kunjalo, i-tricalcium phosphate ayifakwanga kakuhle. Ukubona ukuba loluphi uhlobo lwecalcium olusetyenziswa kubisi lwakho lweamangile, jonga iileyibhile zezithako ().

Ukuba wenza ubisi lweamangile ngokwakho ekhaya, unokufuna ukufumana eminye imithombo yecalcium yokuncedisa ukutya kwakho, okunje ngesonka samasi, iyogathi, intlanzi, iimbewu, iimbotyi kunye nemifuno enamagqabi.

Ubisi lweAlmond lutyebiswe ngecalcium ukubonelela nge-20-45% yeemfuno zakho zemihla ngemihla. I-calcium ibaluleke kakhulu kwimpilo yethambo, kubandakanya nokuthintela ukwaphuka kunye ne-osteoporosis.

5. Rhoqo ityetyiswa ngeVitamin D

I-Vitamin D sisondlo esibalulekileyo kwimiba emininzi yempilo elungileyo, kubandakanya ukusebenza kwentliziyo, impilo yethambo kunye nokusebenza komzimba (,).

Umzimba wakho unokuyivelisa xa ulusu lwakho luvezwa kukukhanya kwelanga. Nangona kunjalo, ama-30-50% abantu abafumani vithamin D yaneleyo ngenxa yebala labo lolusu, indlela yokuphila, iiyure ezinde zokusebenza okanye ukuhlala nje kwindawo apho ilanga linomda ().

Ukunqongophala kukaVitamin D kunxulunyaniswa nomngcipheko okhulayo womhlaza, isifo sentliziyo, uxinzelelo lwegazi oluphezulu, i-osteoporosis, ubuthathaka bemisipha, imiba yokuzala, izifo ezizimela kunye nezifo ezosulelayo (,,,).

Ukutya okumbalwa kunendalo enovithamin D, ke abavelisi banokuqinisa ukutya ngayo. Iimveliso ezihlala zomelezwe nge-vitamin D zibandakanya ubisi, iijusi, iisiriyeli, itshizi, imajarini kunye neyogathi (,).

Uninzi lwee-almond milks ziqiniswe nge-vitamin D2, ekwabizwa ngokuba yi-ergocalciferol. Ngokomyinge, ikomityi e-1 (240 ml) yobisi lwe-almond oluqinisiweyo lubonelela nge-25% yesondlo esinconywayo se-vitamin D (1, 11) yemihla ngemihla.

Ubisi lwe-almond olwenziwe ekhaya alunakuqulatha nayiphi na ivithamin D, ke kuyakufuneka ufune eminye imithombo yokutya ukuba awufumani vithamin D eyaneleyo elangeni.

I-Vitamin D sisakha-mzimba esibalulekileyo kwimpilo entle, nangona ama-30-50% abantu eswele. Ubisi lweAlmond luqiniswe ngevithamini D kwaye lubonelela ngekota yesondlo esinconywayo semihla ngemihla kwikomityi enye (240-ml) ekhonza.

6. Ngokwendalo iLactose-Simahla

Ukunganyamezelani kweLactose yimeko apho abantu abakwaziyo ukwetyisa i-lactose, iswekile elubisini.

Kubangelwa kukusilela kwe-lactase, i-enzyme enoxanduva lokophula i-lactose kwifom yokwetyisa. Oku kusilela kunokubangelwa yimfuza, ukwaluphala okanye iimeko ezithile zonyango ().

Ukunganyamezelani kunokubangela iimpawu ezingathandekiyo, kubandakanya iintlungu zesisu, ukuqunjelwa kunye negesi (,).

Ukunganyamezelani kweLactose kuqikelelwa ukuba kuya kuchaphazela ukuya kuthi ga kwiipesenti ezingama-75 zabantu kwihlabathi liphela. Kuncinci okuqhelekileyo kubantu abamhlophe abanemvelaphi yaseYurophu, kuchaphazela i-5-17% yabemi. Nangona kunjalo, eMzantsi Melika, eAfrika naseAsia, amaxabiso aphezulu njenge-50-100% (,).

Ngenxa yokuba ubisi lwe-almond ngokwendalo alunasisece, yeyona ndlela ifanelekileyo kubantu abanokunganyamezelani kwe-lactose.

Ukufikelela kwi-75% yabemi behlabathi ukunganyamezelani kwe-lactose. Ubisi lweAlmond ngokwendalo alunasisece, luyenza enye into elungileyo kubisi.

7. Ayinabisi kwaye ayiVgan

Abanye abantu bakhetha ukunqanda ubisi lobisi njengenkolo, impilo, okusingqongileyo okanye indlela yokuphila, enje ngeveganism ().

Kuba ubisi lweamangile lusekwe ngokupheleleyo kwizityalo, ilungele onke la maqela kwaye inokusetyenziswa endaweni yobisi lobisi iyodwa okanye nakweyiphi na iresiphi.

Ukongeza, ubisi lweamangile alunaziprotheyini zibangela ubisi lwe-allergies ukuya kuthi ga kwi-0.5% yabantu abadala (,,).

Ngelixa ubisi lwe-soy lube lolunye uhlobo lwesiko kubisi lobisi kubantu abadala, ukuya kuthi ga kwiipesenti ezili-14 zabantu abanganyangekiyo kubisi lobisi nazo ziyaphikisana nobisi lwe-soy. Ke ngoko, ubisi lweamangile lubonelela ngendlela elungileyo (34).

Nangona kunjalo, ngenxa yokuba ubisi lweamangile lusezantsi kakhulu kwiprotheyini eguqulwayo xa kuthelekiswa nobisi lobisi, ayifanelekanga ukuba ithathe indawo yeentsana okanye abantwana abancinci abanobisi. Endaweni yoko banokufuna iifomyula ezizodwa (34).

Ubisi lweAlmond lusekwe ngokupheleleyo kwizityalo, luyenza ilungele imifuno kunye nabanye abantu abaphepha iimveliso zobisi. Kuyafaneleka nakubantu abanobisi bokungabikho komzimba. Ngenxa yokuba iphantsi kwiprotheni, ayifanelekanga njengotshintsho olupheleleyo lobisi kubantwana abancinci.

8. Phantsi kwiPhosphorus, Ngexabiso eliphakathi lePotassium

Abantu abanesifo esinganyangekiyo sezintso bahlala beluphepha ubisi ngenxa yamanqanaba aphezulu e-phosphorus kunye ne-potassium (35, 36).

Ngenxa yokuba izintso zabo azikwazi ukuzicoca ngokufanelekileyo ezi zondlo, kukho umngcipheko abaya kuwakha egazini.

I-phosphorus eninzi egazini inyusa umngcipheko wesifo sentliziyo, hyperparathyroidism kunye nesifo samathambo. Okwangoku, i-potassium eninzi kakhulu inyusa umngcipheko wesingqisho sentliziyo esingaqhelekanga, isifo sentliziyo kunye nokufa (35, 36).

Ubisi lobisi luqukethe i-233 mg ye-phosphorus kunye ne-366 mg ye-potassium ngekomityi (240 ml), ngelixa inani elifanayo lobisi lwe-almond luqukethe kuphela i-20 mg ye-phosphorus kunye ne-160 mg ye-potassium (35).

Nangona kunjalo, iimali zingahluka ukusuka kwi-brand ukuya kwi-brand, ngoko kuya kufuneka ukuba ukhangele kumenzi.

Ukuba unesifo sezintso, iimfuno zakho kunye nemida yakho inokwahluka ngokuxhomekeke kwinqanaba lesifo sakho kunye namanqanaba egazi ngoku e-potassium kunye ne-phosphorus (37).

Nangona kunjalo, ubisi lweamangile lunokuba lolunye uhlobo olufanelekileyo kubantu abazama ukunciphisa ukutya i-potassium kunye ne-phosphorus ngenxa yesifo sezintso.

Abantu abanesifo esingapheliyo sezintso bahlala bephepha ubisi ngenxa yamanqanaba aphezulu e-potassium kunye ne-phosphorus. Ubisi lweAlmond lunamanqanaba asezantsi kakhulu ezi zondlo kwaye inokuba yeyona ilungileyo.

9. Kulula kakhulu ukongeza kwisidlo sakho

Ubisi lweAlmond lunokusetyenziswa nangayiphi na indlela olunokusetyenziswa ubisi lobisi oluqhelekileyo.

Apha ngezantsi kukho ezinye izimvo malunga nendlela yokuyifaka kwisidlo sakho:

• Njengesiselo esinesondlo, esihlaziyayo
• Kwicereal, muesli okanye i-oats kwisidlo sakusasa
• Kwiti yakho, ikofu okanye itshokholethi eshushu
• Kwii-smoothies
• Ekuphekeni nasekubhakeni, ezinje ngeendlela zokupheka iimuffins kunye neepancakes
• Kwiisuphu, iisosi okanye iilokhwe
• Kwikhenkce yakho yasekhaya
• Kwiyogathi ye-almond eyenziwe ekhaya

Ukwenza ikomityi e-1 (240 ml) yobisi lwe-almond ekhaya, xuba ikomityi yesiqingatha yee-alimondi ezingenasikhumba kunye nekomityi enye (240 ml) yamanzi. Emva koko sebenzisa ibhegi ye nut ukuze uxinzelele eziqinileyo kumxube.

Ungayenza ibe ngqindilili okanye icekeceke ngokuhlengahlengisa ubungakanani bamanzi. Ubisi lungagcinwa kangangeentsuku ezimbini kwifriji.

Ungasela ubisi lweamangile ngokwakho, ungeze iisiriyeli kunye nekofu okanye usebenzise iindlela ezahlukeneyo zokupheka kunye nokubhaka. Ungayenza ekhaya ngokudibanisa iiamangile ezifakwe emanzini, emva koko uxinanise umxube.

Umgca osezantsi

Ubisi lweAlmond luyinto emnandi, enobisi olunesondlo olunezinzuzo ezininzi zezempilo.

Iphantsi kweekhalori kunye neswekile kunye ne-calcium ephezulu, ivithamin E kunye nevithamini D.

Ukongeza, kufanelekile kubantu abane-lactose ukunganyamezelani, isifo sobisi okanye isifo sezintso, kunye nezo vegan okanye zithintela ubisi ngaso nasiphi na esinye isizathu.

Ungasebenzisa ubisi lweamangile nangayiphi na indlela onokusebenzisa ngalo ubisi lobisi oluqhelekileyo.

Zama ukuyifaka kwi-cereal okanye ikofu, uyixube kwi-smoothies kwaye uyisebenzise kwiiresiphi ze-ice cream, isuphu okanye iisosi.