Ngaba ufanele uthothise iiamangile ngaphambi kokuzitya?

Umxholo

• Izibonelelo ezinokubakho zokuntywila iiamangile
• Ngamana unokunciphisa ukwetyisa kwabo
• Ngamana unokonyusa ukufunxeka kwakho kwezakha mzimba ezithile
• Abanye abantu banokukhetha incasa kunye noburhabaxa
• Indlela yokucwina iiamangile
• Ngaba kufuneka udibanise iiamangile?
• Umgca wezantsi

Iiamangile sisinambuzane esidumileyo esityebileyo kwizondlo ezininzi, kubandakanya ifayibha kunye namafutha asempilweni ().

Ikwangumthombo obalaseleyo wevithamini E, ekhusela iiseli zakho ekonakaleni ().

Ngelixa abantu abaninzi bezonwabela ziluhlaza okanye zosiwe, usenokuzibuza ukuba kutheni abanye bekhetha ukuzithambisa ngaphambi kokutya.

Eli nqaku likuxelela yonke into ekufuneka uyazi malunga nokufaka iiamangile.

Izibonelelo ezinokubakho zokuntywila iiamangile

Uphando lubonisa ukuba iiamangile ezifakwe emanzini zinokubonelela ngezibonelelo zezempilo.

Ngamana unokunciphisa ukwetyisa kwabo

Ii-almonds zinobunzima, ubunzima obunokubenza kube nzima ukwetyisa ().

Nangona kunjalo, ukufunxa kuyazithambisa, kungenza kube lula ukuba umzimba wakho wonakalise (,).

Ii-almonds zikwanazo izinto ezingafunekiyo, ezinokuthintela ukwetyiswa kunye nokufunxwa kwezondlo ezithile, ezinje ngecalcium, i-iron, i-zinc kunye ne-magnesium (, 7).

Ngelixa uphando lubonisa ukuba ukuntywiliselwa kungawanciphisa kakhulu amanqanaba okuchasana neenkozo nakwiimbotyi, kukho ubungqina obulinganiselweyo bokusebenza kokufunxa iiamangile okanye amanye amandongomane emithi (,).

Kwisifundo esinye, ukufunxa iiamangile kubushushu begumbi iiyure ezingama-24 kunciphisile amanqanaba e-asidi ye-phytic - kodwa kungaphantsi kwe-5% ().

Olunye uphononongo lufumanise ukuba ukuntywila iiamangile emanzini atyuwa iiyure ezili-12 kukhokelele kunciphiso oluncinci - kodwa olubalulekileyo - 4% lokunciphisa amanqanaba e-phytic acid (11).

Ngokukodwa, isifundo seveki ezi-8 kubantu abadala abangama-76 bagqiba ekubeni ukuntywila akubonakali kuphucula iimpawu zokugaya ukutya. Ukongeza, amanqanaba e-phytic acid ayelingana okanye aphezulu kancinci kwiiamangile ezimanzi, xa kuthelekiswa nezo zihlaza ().

Ngokubanzi, uphando luxubene nokuba ukuntywila kunciphisa i-antinutrients okanye kunceda iimpawu zokugaya ukutya.

Ngamana unokonyusa ukufunxeka kwakho kwezakha mzimba ezithile

Ukuntywila kungenza ii-almonds zihlafune lula, kwandise ukubakho kwezakha mzimba.

Uphando lubonisa ukuba ukwahlula iiamangile zibe ziziqwenga ezincinci ngokuhlafuna okanye ukusika kuvumela izondlo ezininzi ukuba zikhutshwe kwaye zifunxwe-ngakumbi amafutha (,).

Ukongeza, ii-enzyme zokugaya ukutya zinokukwazi ukwahlula kwaye zithathe izondlo ngokufanelekileyo (,,).

Nangona kunjalo, olunye uphononongo lubonakalise ukuba ukuntyiloza iiamangile ngokupheleleyo akunampembelelo kwaphela ekufumaneni ezinye izimbiwa, kubandakanya i-iron, calcium, magnesium, phosphorus, kunye ne-zinc (11).

Ngapha koko, xa iiamangile zazicolwa ngaphambi kokuntywila, uxinizelelo lwezi minerali lwehlile- nangona amanqanaba e-phytic acid nawo esihla (11).

Ke, ukuntywila kunokunceda ukufunxwa kwamafutha kodwa, kwelinye icala, ukunciphisa ukubakho kwezimbiwa.

Abanye abantu banokukhetha incasa kunye noburhabaxa

Ukuntywila kuchaphazela ukuthungwa kunye nokunambitheka kweeamangile.

Iialmondi ezingavuthiyo zilukhuni kwaye ziyaxinana, zinencasa ekrakra kancinci ngenxa yeetanini zazo ().

Xa zifakwe emanzini, ziba zithambile, zingabi krakra, kwaye zingcamle ngakumbi ibhotolo, ezinokubangela umdla ngakumbi kwabanye abantu.

Iamangile ezimanzi zinencasa ethambileyo, ekrakra kancinci kunezo zihlaza. Kunokuba lula ukugaya, okunokunyusa ukufunxeka kwakho kwezinye izondlo. Konke kunjalo, ubungqina buxubekile, kwaye kufuneka uphando ngakumbi.

Indlela yokucwina iiamangile

Ukuntywila iiamangile kulula - kwaye kubiza kakhulu kunokuthenga izinto esele zifakwe evenkileni.

Nantsi indlela elula yokuzifaka ngobusuku bonke:

1. Beka iiamangile kwisitya, yongeza amanzi afudumeleyo asempompeni ukuze uwagqume, kwaye ufefe itispuni yetyuwa kuyo yonke indebe enye (140 gram) yamandongomane.
2. Gquma isitya kwaye usivumele sihlale phezu kwetafile yakho ubusuku bonke, okanye iiyure eziyi-8 ukuya kwezi-12.
3. Ukucoca kunye nokucoca. Ukuba ukhetha, ungasusa izikhumba zolusu olugudileyo.
4. Pat iiamangile zomile usebenzisa itawuli yephepha ecocekileyo.

Amandongomane amdaka angatyiwa kwangoko.

Nge-crunchier twist, ungazomisa ngeendlela ezimbalwa:

• Ukugoba. Ukucwilisa i-oven yakho ukuya kwi-175^oF (79^oC) kwaye ubeke iiamangile kwiphepha lokubhaka. Yosa iiyure ezili-12 ukuya kwezi-24, okanye de yome.
• Ukuphelisa amanzi emzimbeni. Sasaza amantongomane afakwe kwi-tray enye okanye ezimbini. Misela i-dehydrator yakho kwi-155^oF (68^oC) kwaye ubaleke iiyure ezili-12, okanye de kube crunchy.

Kungcono ukugcina iiamangile ezifakwe kwisikhongozeli esingangeni moya kwifriji yakho.

Ukuntywila iiamangile ekhaya, zigubungele ngamanzi kwisitya kwaye uhlale iiyure eziyi-8 ukuya kwezi-12. Ukuba ukhetha ukuthungwa kwe-crunchier, unokuyomisa kwi-oven okanye kwi-dehydrator.

Ngaba kufuneka udibanise iiamangile?

Ngelixa ukuntywila kungakhokelela kuphuculo oluthile ekucoleni ukutya kunye nasekufumanekeni kwezondlo, iiamangile ezingafakwanga amanzi zisongezo olusempilweni ekudleni kwakho.

Ezi ndongomane ngumthombo olungileyo wefayibha, iiprotein, kunye namafutha asempilweni, kunye nomthombo ogqwesileyo wevithamini E, imanganizi, kunye nemagniziyam ().

Ngokukodwa, izikhumba zizityebi kwii-antioxidants, ngakumbi i-polyphenols, ezinokukhusela kwizifo ezininzi ezinganyangekiyo, kubandakanya isifo sentliziyo kunye nohlobo lweswekile yesi-2 (,,).

Ukutya rhoqo i-almond kunxulunyaniswa nokulahleka kobunzima, ukunciphisa i-LDL (embi) amanqanaba e-cholesterol, kunye nokwanda kwe-HDL (elungileyo) amanqanaba e-cholesterol, ulawulo lweswekile yegazi, kunye nokuzala (,,,).

Ukongeza, ukusebenzisa iitannins kunye ne-phytic acid ayisiyongozi, njengoko zombini izithinteli zibonisiwe zibonisa iziphumo zokulwa ne-antioxidant kwaye zinokukhusela kwisifo sentliziyo kunye nezinye iintlobo zomhlaza (,,).

Nokuba zifakwe emanzini okanye zingafakwanga, iiamangile zityebile kwizondlo ezininzi kwaye zinxulunyaniswa nokuphuculwa kwempilo yentliziyo, ulawulo lweswekile yegazi kunye nobunzima.

Umgca wezantsi

Ukuntywila iiamangile kunokuphucula ukwetyisa kwazo kwaye kunyuse ukufunxeka kwezinye izondlo. Unokukhetha ngokulula incasa kunye nokuthungwa.

Okwangoku, awunyanzelekanga ukuba uthambise la manati ukuze ukonwabele izibonelelo zawo zempilo.

Zombini ii-almonds ezimanzi kunye nezo eluhlaza zibonelela ngezinto ezininzi ezibalulekileyo, kubandakanya i-antioxidants, ifayibha, kunye namafutha asempilweni.