Isifo seswekile kunye neeAlmond: Into ekufuneka uyazi

Umxholo

• Ngaba ii-almonds ziluncedo kubantu abanesifo seswekile?
• Iiamangile kunye nemagnesium
• Iiamangile kunye nentliziyo yakho
• Zingaphi iiamangile endizakuzitya?
• Iamangile eguquguqukayo
• Isidlo sakusasa
• Izimuncumuncu
• Isidlo sasemini kunye nesangokuhlwa
• IDessert
• Ukuthatha

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Ushwankathelo

Ii-almonds zinokulunywa, kodwa la manati apakisha ipakethi enkulu yesondlo. Zingumthombo obalaseleyo weevithamini kunye neeminerals, kubandakanya ivithamini E kunye nemanganizi. Ikwangumthombo olungileyo woku:

• protein
• ifayibha
• ubhedu
• uyayin
• calcium

Ngapha koko, "iiamangile ziyenye yeeprotein eziphezulu kwimithi," utshilo uPeggy O'Shea-Kochenbach, MBA, RDN, LDN, ingcali kwezokutya kunye nomcebisi eBoston.

Ngaba ii-almonds ziluncedo kubantu abanesifo seswekile?

Ii-almonds, ngelixa zisondla abantu abaninzi, zibaluleke kakhulu kubantu abanesifo seswekile.

"Uphando lubonakalisile ukuba iiamangile zinokunciphisa ukunyuka kweswekile (iswekile yegazi) kunye namanqanaba e-insulin emva kokutya," utshilo u-O'Shea-Kochenbach.

Kuphononongo luka-2011, abaphandi bafumanise ukuba ukusetyenziswa kwee-ounces ezi-2 zeeamangile kunxulunyaniswa namanqanaba asezantsi okuzila ukutya kwe-insulin kunye nokuzila ukutya kweglucose. Le mali iqulathe malunga neeamangile ezingama-45.

Isitshixo kolu phononongo kukuba abathathi-nxaxheba banciphisile ukutya kwabo kweekhalori ngokwaneleyo ukulungiselela ukongezwa kweeamangile ukuze kungabikho ziikhalori zongezelelekileyo.

Uphononongo lwango-2010 lufumanise ukuba ukutya iiamangile kunokunceda ukwandisa ubuntununtunu kwi-insulin kubantu abane-prediabetes.

Iiamangile kunye nemagnesium

IiAlmonds ziphezulu kwimagnesium. bacebise ukuba ukutya ukutya kwemagnesium kunganciphisa umngcipheko womntu wokuphuhlisa uhlobo lwesifo seswekile.

Kuphononongo luka-2012, abaphandi bafumanise ukuba amanqanaba eswekile egazi exesha elide anokubangela ukulahleka kwemagniziyam ngomchamo. Ngenxa yoku, abantu abanesifo seswekile banokuba semngciphekweni omkhulu wokusilela kwe-magnesium. Funda ngakumbi malunga nokusilela kwezimbiwa.

Iiamangile kunye nentliziyo yakho

Ii-almonds zinokunciphisa umngcipheko wesifo sentliziyo. Oku kubalulekile kubantu abanesifo seswekile. Ngokwe-World Heart Federation, abantu abanesifo seswekile basemngciphekweni ophezulu wesifo sentliziyo.

"Iialmonds zinamafutha amaninzi," utshilo u-O'Shea-Kochenbach, "olu luhlobo olufanayo lwamafutha esihlala sisiva sinxulunyaniswa neoyile yomnquma ngenxa yempilo yentliziyo."

Ngokutsho kweSebe lezoLimo lase-United States (i-USDA), i-ounce yeeamangile iqulethe phantse i-monounsaturated fat.

Amantongomane kukutya okuneekhalori eziphezulu, kodwa azibonakali ngathi zinegalelo ekwandeni kobunzima xa zityiwa ngokumodareyitha. Ayigcini nje ngokuba anamafutha asempilweni, kodwa akushiya uzive wanelisekile.

Zingaphi iiamangile endizakuzitya?

Iiamangile ezimbalwa zinokuhamba indlela ende ekukugcwaliseni. Zama ukunamathela kwi-ounce eli-1 elisebenzayo, eli malunga nee-almond ezingama-23. Ngokwe-1, ii-almonds ziqulathe:

• Iikhalori ezili-164
• 6 iigrem zeprotheyini
• I-3.5 gram yefayibha yokutya

Ukuthintela ukutya okungenangqondo, zama ukwahlula iiamangile zakho kwizikhongozeli ezincinci okanye iiplastikhi. Ezinye iinkampani zithengisa iiamangile kwiiphakeji ezisebenza ngokukuko ngokhetho olulula lokubamba nokuhamba.

Thenga ii-almonds kwi-intanethi.

Iamangile eguquguqukayo

Ivenkile ithengisa ubutyebi beemveliso zeamangile, ezinje ngobisi lweamangile, iialmonds ezahlukeneyo, ibhotolo yeamangile nokunye.

Xa ukhetha imveliso yeamangile, funda ilebula yeNqaku leZondlo. Lumka isodiyam kunye neswekile ezinokuvela kwincasa ethile. Jonga i-carbohydrate kunye nomxholo weswekile kumantongomane avalwe ngetshokholethi.

Fumana ubisi lwe-almond kunye ne-almond butter online.

Ngaba ukulungele ukuqala ukonwabela izibonelelo zeamangile kodwa ungazi ukuba uqale ngaphi? Iiamangile zibhetyebhetye ngendlela emangalisayo, ngenxa yoko amathuba asondele kakhulu.

Isidlo sakusasa

Kwisidlo sakusasa, zama ukufafaza ii-alimondi ezinqunqiweyo, ezisikiweyo, okanye ezichetyiweyo kwisiriyeli esomileyo okanye kwi-oatmeal, enezibonelelo ezongezelelweyo kubantu abanesifo seswekile. Sasaza ibhotolo ye-almond kwisiqwenga se-toast okanye ungeze isipuni kwi-smoothie yakho yasekuseni.

Thenga ii-alimondi ezityibilikiweyo kwi-intanethi.

Izimuncumuncu

Ukuba ujonge ukwenza isinongo, zama ukongeza iiamangile zonke ukulandela umxube, okanye uzidibanise nenxalenye efanelekileyo yesiqhamo esitsha osithandayo. Ii-almonds nazo zinencasa zodwa, kwaye yindlela entle yokukufumana emva kwemini yasemva kwemini.

Isidlo sasemini kunye nesangokuhlwa

Ukutya okuziinkozo okugcotyiweyo, isonka esine-fiber eninzi okanye izilayi ze-apile ezisasazwa ngebhotolo yeamangile zizinto ezinokutya okuncinci.

Isidlo sangokuhlwa, iiamangile zinokongezwa ngokulula kwinani lokungena. Zama ukufefa kwiisaladi, kwifry-fry, okanye kwimifuno ephekiweyo, njengakwiimbotyi eziluhlaza amandine. Unokubashukumisela kwilayisi okanye ezinye izitya zecala.

IDessert

IiAlmonds zinokudityaniswa kwi dessert. Bafafaze ngaphezulu kweyogathi efriziwe ukuze uqhekeke. Unokusebenzisa isidlo seamangile endaweni yomgubo xa ubhaka.

Ukuthatha

Ii-almonds zibonelela ngeendlela ezininzi zokutya kunye nencasa, ngakumbi kubantu abanesifo seswekile. Ziyakwazi ukwenza izinto kwaye zinokongezwa ngokulula kwiintlobo ezahlukeneyo zokutya. Zineekhalori eziphezulu, ke khumbula ukunamathela kubungakanani obucetyiswayo bokufumana uninzi kule nut.