Injabulo ye-alimondi: imbewu encane enezinzuzo ezinkulu

Lezi zikhwebu eziqatha zigcwele i-magnesium, i-calcium, novithamini E. Zisekela impilo yenhliziyo, amathambo, nempilo yomzimba. Ama-antioxidants awo emvelo alwa nokulimala kwamangqamuzana, futhi i-fiber yawo isiza ekugayeni ukudla.

Ukudla ama-alimondi kuyindlela elula yokwengeza umsoco ekudleni kwakho ngaphandle kwama-calories engeziwe. Ake sibone ukuthi lesi sidlo esilula singayithuthukisa kanjani impilo yakho.

Okuthathwayo Okubalulekile

• Ukuphakelwa kwe-1-ounce kunikeza amaprotheni angu-6g, i-fiber engu-3.5g, futhi cishe ingxenye kavithamini E wakho wansuku zonke.
• Ecebile ngamafutha e-monounsaturated, ama-alimondi asiza ukwehlisa i-cholesterol ye-LDL futhi avikele impilo yenhliziyo.
• Ama-Antioxidants afana ne-vitamin E kuma-alimondi alwa nokuvuvukala nokucindezeleka okwenziwe nge-oxidative.
• Okuqukethwe okuphezulu kwe-magnesium ne-calcium kusekela amandla amathambo, ikakhulukazi kubantu abangadli ngobisi.
• Ucwaningo lubonisa ukusetshenziswa kwe-almond nsuku zonke kunganciphisa ukuvuvukala futhi kuzinze amazinga kashukela egazini.

Yini eyenza ama-alimondi abe yindlu yamandla okondlayo

Ama-alimondi agcwele imisoco kukho konke ukulunywa. Ukuphakelwa kwe-1-ounce kunamagremu angu-6 wamaprotheni, okuwenza abe yinketho ephezulu yokudla okusekelwe ezitshalweni. Lokhu okuqukethwe kwamaprotheni ama-alimondi kuhambisana namagremu angu-3.5 wefayibha namafutha anempilo, kukugcina ugcwele futhi unamandla. Ake sihlole iphrofayili yabo yokondleka kwe-alimondi:

• Amavithamini kuma-alimondi: 48% wevithamini E nsuku zonke (i-antioxidant enamandla) kanye nama-25% we-riboflavin (B2) wamandla.
• Amaminerali: 20% we-magnesium empilweni yamathambo, kanye ne-calcium ne-potassium ekusebenzeni kwenhliziyo nemisipha.
• Amafutha: 14g isiyonke, 9g amafutha monounsaturated ehlisa cholesterol embi.

Ama-alimondi anikeza imisoco engaguquki. Izinhlobonhlobo ezifana ne-Nonpareil zaziwa ngekhwalithi nokunambitha. Wonke ama-alimondi anezinhlanganisela ezizuzisayo njenge-arginine yokugeleza kwegazi nama-polyphenols njengama-antioxidants.

Amafutha awo emvelo kanye nefayibha kunciphisa ukumuncwa kukashukela, kunikeze amandla angaguquki. Kungakhathaliseki ukuthi kudliwa kuluhlaza, kugazingiwe, noma kuxutshwe kwaba zokupheka, ingxube elinganiselwe yama-alimondi yamaprotheni, amafutha anempilo, namavithamini iwenza abe ukwengeza okuhlukahlukene kunoma yikuphi ukudla.

Ama-alimondi kanye Nempilo Yenhliziyo: I-Cardiovascular Connection

Ama-alimondi anempilo enhliziyo asekelwa isayensi ngezinzuzo zawo zenhliziyo. Ukuwadla njalo kungehlisa i-cholesterol ye-LDL, isici esiyingozi esikhulu sesifo senhliziyo. Ucwaningo lubonisa ukuthi amagremu angu-45 ngosuku anganciphisa i-LDL ngo-0.25 mmol/L kanye ne-cholesterol ephelele ngo-5.92 mg/dL.

Lamantongomane anothe ngovithamini E, i-magnesium, namafutha angacushiwe. Lezi zakhi zomsoco zivikela imithambo futhi zehlise i-LDL oxidation, exhumene nesifo sokuqina kwemithambo yegazi.

Ucwaningo lubonisa ukuthi ama-alimondi angathuthukisa amaphrofayili e-lipid. Ukuhlaziywa kwe-meta ka-2016 kwezilingo eziyi-18 kwathola ukudla okunothe nge-almond kwehlise i-triglycerides kanye ne-LDL ngenkathi kugcinwa i-HDL. Ocwaningweni lwango-2020, ama-30g nsuku zonke amasonto ayisithupha ehlise i-LDL kanye ne-cholesterol ephelele kubahlanganyeli baseNdiya.

Abantu baseNingizimu Asia, abavame ukuba sengozini ephakeme yesifo senhliziyo ngenxa ye-dyslipidemia, bazuza kakhulu. Ucwaningo lwango-2021 lwathola ama-alimondi enyuse i-HDL ngo-14% ezigulini ezinesifo senhliziyo. Ukumatanisa ama-alimondi nokudla okunomsoco kukhulisa imiphumela yawo yokwehlisa i-cholesterol.

Jabulela ama-ounces angu-1-1.5 nsuku zonke njengokudla okulula noma ekudleni ukuze usebenzise lezi zici zokulwa ne-cholesterol yama-alimondi. Izingxenye ezincane zengeza izinzuzo ezinkulu zenhliziyo ngaphandle kokwenza isimiso sakho sibe nzima.

Indlela Ama-alimondi Angasekela Ngayo Ukulawulwa Kwesisindo

Ama-alimondi ayisinqumo esihle kulabo abafuna ukunciphisa umzimba. Agcwele amaprotheni kanye ne-fiber, okukusiza uzizwe ugcwele isikhathi eside. Ucwaningo lubonise ukuthi ukudla ama-alimondi angu-1.5 nsuku zonke kungasiza ekulawuleni indlala futhi kunciphise ukuthathwa kwekhalori.

Ama-alimondi nawo alungele umzimba wakho. Umzimba wakho awumumbi wonke ama-calories avela kuma-alimondi, asiza ekwehleni kwesisindo. Iwonsi eyodwa yama-alimondi ino-4g wefayibha kanye nezakhi zomzimba ezingu-15, okuhlanganisa i-magnesium ne-vitamin E. Ngisho nenani elincane, elifana nama-ounces angu-1-2 ngosuku, lingakwenza uzizwe ugcwele ngaphandle kokwengeza ama-calories amaningi.

• Amaprotheni Nefayibha: I-alimondi engu-1 yama-alimondi ikunikeza u-6g weprotheyini kanye no-3.5g wefayibha, ebambezela ukugaya futhi ikugcine uzizwa ugcwele.
• Ukuphumelela Kwekhalori: Indlela ama-alimondi akhiwe ngayo isho ukuthi umzimba wakho udonsa ama-calories ambalwa, okuwenza abe mahle kumetabolism yakho.
• Amafutha Anempilo: Ama-alimondi anamafutha amaningi angagcwalisiwe, alungele inhliziyo yakho futhi akusize uzizwe ugcwele.

Ucwaningo luye lwabonisa ukuthi ama-alimondi angasiza ekunciphiseni isisindo uma eyingxenye yokudla okulinganiselayo. Ocwaningweni lwezinyanga eziyi-9, abantu abadle ama-alimondi njenge-15% yamakholori abo balahlekelwe ngamakhilogremu ayi-15 ezinyangeni ezi-3. Ukwengeza ama-alimondi ekudleni kwakho, njengamasaladi noma njengokudla okulula, kungasiza ekunciphiseni isisindo. Khetha ama-alimondi angenasawoti futhi ubuke osayizi bezingxenye zakho ukuze ugweme ukudla kakhulu. Ngama-calories angu-164 i-ounce ngayinye, ayinketho enomsoco yokulawula isisindo.

Ukulawulwa Koshukela Wegazi kanye Nokuvimbela Isifo Sikashukela

Ama-alimondi asiza ukulawula ushukela wegazi kanye nengozi ephansi yesifo sikashukela. Banenkomba ephansi ye-glycemic, enciphisa ukumuncwa kwe-carb. Lokhu kusiza ukugcina amazinga eglucose ezinzile.

Ama-alimondi anamaprotheni amaningi, i-fiber kanye namafutha anempilo. Lezi zakhi zinciphisa ukugaya, zivimbela ukukhuphuka kukashukela egazini.

I-Magnesium kuma-alimondi iyisihluthulelo sokuzwela kwe-insulin. I-ounce eyodwa ine-18% yezidingo zakho zansuku zonke ze-magnesium. Abantu abanesifo sikashukela bavame ukuntula i-magnesium.

Ucwaningo lubonisa ukuthi i-magnesium isiza ukulawula ushukela wegazi. Isibonelo, ucwaningo lwathola i-awunsi engu-1 yama-alimondi nsuku zonke ehlisa i-hemoglobin A1c ngo-4% emasontweni ayi-12.

Ngisho nezingxenye ezincane zama-alimondi zingenza umehluko. I-ounce engu-1 yehlise ushukela wangemva kokudla ngo-18% kubantu abadala base-Asian Indian.

Amacebiso awusizo: Fafaza ama-alimondi kumasaladi, engeza ku-yoghurt, noma ukudla okulula ngesandla esincane. Bhanqa nama-carbohydrate ayinkimbinkimbi ukulinganisa umthwalo we-glycemic. Ukuze uthole imiphumela engcono kakhulu, shintsha ukudla okulula okunoshukela ngokufaka ama-alimondi ukuze ulondoloze amandla aqinile ngaphandle kokunyuka kukashukela egazini.

Njengoba isifo sikashukela sithinta umuntu omdala oyedwa kwabayi-10 emhlabeni jikelele, ukushintshashintsha okulula njengokungeza ama-alimondi kungenza umehluko olinganisekayo. Iphrofayili yabo eyingqayizivele yomsoco isekela impilo ye-insulin yesikhathi eside kanye nokulawulwa kwe-glycemic ngaphandle kokuyekethisa ukunambitheka noma ukunethezeka.

Izinzuzo Zezempilo Zobuchopho Zokusetshenziswa Kwansuku zonke kwe-almond

Ama-alimondi agcwele izakhamzimba ezithuthukisa impilo yobuchopho be-alimondi. Zinovithamini E omningi, ovikela emonakalweni ongabambezela ukucabanga. Lokhu kwenza ama-alimondi abe yisinqumo esihle kuma-alimondi neuroprotection.

• I-Vitamin E: Ivikela amangqamuzana obuchopho emonakalweni, isekela umsebenzi wokuqonda wama-alimondi wesikhathi eside.
• Amafutha e-Omega-3: Yakha ulwelwesi lwamaseli obuchopho futhi uthuthukise ukugcinwa kwenkumbulo yama-alimondi.
• Amavithamini B: Sekela ukukhiqizwa kwe-neurotransmitter, esiza ukucabanga okucacile nokugxila.

Ucwaningo ngezilwane lukhombisa ukuthi ama-alimondi angathuthukisa inkumbulo futhi anciphise ukukhathazeka. Ucwaningo lwango-2022 lwathola ukuthi ukudla ama-alimondi ngaphambi kokuzalwa kusiza izingane zikhumbule kangcono futhi zibe nobuchopho obunempilo. Nakuba ucwaningo olwengeziwe ludingeka, imiphumela yokuqala ibukeka ithembisa ukulwa nezinkinga zenkumbulo.

Noma ngabe idliwa iluhlaza noma yengezwe ekudleni, ama-alimondi ayindlela elula yokweseka impilo yobuchopho. Khumbula, ukuwadla njalo ngokulinganisela kuyindlela engcono kakhulu yokujabulela lezi zinzuzo!

Izinzuzo Zempilo Yokugaya Ukudla Kokwengeza Ama-alimondi Ekudleni Kwakho

Ama-alimondi awusizo empilweni yakho yokugaya ngenxa ye-fiber yawo. I-ounce ngayinye inamagremu angu-3.5 efayibha, okungamaphesenti angu-14 walokho okudingayo nsuku zonke. Le fibre yondla amabhaktheriya amahle emathunjini akho, igcina ibhalansi.

Ucwaningo lubonisa ukuthi i-alimondi 'fiber isiza ukuthambisa indle futhi igcine ukukhishwa kwamathumbu njalo. Lokhu kungenxa yomibili imicu encibilikayo nengancibiliki.

Ucwaningo oluvela eKing's College London luthole ukuthi ama-alimondi akhulisa ukukhiqizwa kwe-butyrate. I-Butyrate ibalulekile empilweni yekholoni. Isiza ekuphumeni kwendle futhi ikhulise ukuhlukahluka kwe-microbiome, inciphisa izingozi zokuqunjelwa.

Ucwaningo lwango-2021 luqhathanise ababambiqhaza abangama-87 abadla ama-alimondi noma ukudla okulula okugayiwe. Labo abadla ama-56g ama-alimondi nsuku zonke babenokwehlukahlukana kwamagciwane amathumbu ngo-8% ngaphezu kwezilawuli.

• Okuqukethwe kwe-fiber: 3.5g ngokujwayelekile kusiza izinsiza
• Umphumela we-Prebiotic: Iphakela i-Bifidobacteria kanye nezinhlobo ze-Lactobacillus
• Ukukhiqizwa kwe-Butyrate: Kuxhunyaniswe nempilo ye-colon kanye nokunciphisa ingozi yomdlavuza we-colon
• Indaba yefomu: Ama-alimondi aphansi abonise ukukhululwa kwefayibha ngokushesha ezifundweni zokugaya

Qala ngezingxenye ezincane ukuze ugweme ukuqunjelwa—zama inkomishi engu-¼ nsuku zonke futhi wandise kancane kancane. Bhanqa ama-alimondi namanzi ukuze uthuthukise isenzo sokuvuvuka kwefiber. Okuqukethwe kwabo kwe-magnesium (20% DV ngokukhonza) nakho kusekela ukufinyela kwemisipha ebushelelezi emathunjini. Lezi zinhlamvu ziletha inzuzo ekabili: i-fiber yokunyakaza kanye nama-prebiotics ebhalansi ye-microbial, okuyenza ibe ukukhetha okuhlakaniphile kokugcina ukugaya okunempilo.

Amandla Amathambo Nokuminyana: Indlela Ama-alimondi Anikela Ngayo

Ama-alimondi mahle emathanjeni akho ngoba anamaminerali abalulekile njenge-calcium, i-magnesium ne-phosphorus. La maminerali asiza ukwakha amathambo aqinile. I-alimondi eyodwa nje yama-alimondi ikunikeza amanani abalulekile e-calcium, i-magnesium, ne-phosphorus.

Lezi zakhi ziwukhiye wokugcina amathambo eqinile. Zisiza ekuvimbeleni amathambo ukuba abe buthakathaka ngokukhula.

1. Ucwaningo lwango-2006 lwathola ukuthi abesifazane abasebenzisa ukudla okunothe nge-almond babona ukuminyana kwamathambo enyonga.
2. Ucwaningo lwamagundane lubonise ukudla okuqinile njengama-alimondi (okudinga ukuhlafunwa) kugcinwe ukuminyana kwemihlathi kangcono kunokudla okuthambile.

Ama-alimondi enza okungaphezu nje kokunikeza imisoco. Ukuwahlafuna kuqinisa imisipha yomhlathi. Lokhu kusiza ukukhulisa ithambo emhlathini wakho. Amaminerali abo aphinde asebenze ne-vitamin E ukulwa nokucindezeleka okunciphisa amathambo.

Ukudla ama-alimondi ngokudla okune-calcium eningi, njengejusi yewolintshi eqinile noma imifino enamaqabunga, kuhle emathanjeni akho. Ukwakheka kwawo okunoshukela kwenza kube lula ukuwadla futhi kusiza ukugcina amathambo eqinile kunoma isiphi iminyaka.

Izinzuzo Zesikhumba: Ama-alimondi Njengokudla Kobuhle

Ama-alimondi awusizo empilweni yesikhumba ngoba agcwele uvithamini E. I-ounce eyodwa ikunikeza u-48% kavithamini E wakho wansuku zonke. Le vithamini ivikela amangqamuzana esikhumba emonakalweni obangela ukuguga.

Ucwaningo lwe-UC Davis lulandele abesifazane abangu-49 be-postmenopausal amasonto angu-24. Labo abadla ama-alimondi amabili ngosuku babone ukwehla kwemibimbi ngo-16%. Futhi babenombala wesikhumba ongaphansi ngo-20%. Olunye ucwaningo lwe-UCLA lubonise abadla ama-alimondi babenokumelana okungcono kwe-UVB, okwenza isikhumba sabo simelane nelanga.

Ama-alimondi agcwele ama-antioxidants afana ne-vitamin E ne-zinc. Lokhu kusiza ukulungisa izithiyo zesikhumba. I-Linoleic acid kuma-alimondi igcina umswakama ngaphakathi, inciphisa ukoma. Ngisho namafutha e-alimondi angasiza nge-eczema ne-dermatitis, okwenza kube kuhle ngezinzuzo zobuhle be-alimondi.

Ama-alimondi nawo anethusi, i-riboflavin, ne-niacin. Lezi zakhi zisiza ukwenza i-collagen futhi zivuselele isikhumba. Engeza ama-alimondi ku-yogurt noma i-trail mix ukuze uthole impilo engcono yesikhumba sama-alimondi. Ama-alimondi ayindlela engokwemvelo yokwenza isikhumba sakho sikhanye, sisekelwa isayensi.

Izakhiwo Zokuthuthukisa Amandla Ama-alimondi

Ama-alimondi agcwele amaprotheni, amafutha anempilo, kanye ne-fiber. I-ounce ngayinye inamaprotheni angu-6 namagremu angu-3.5 wefayibha. Le miksi ikunikeza amandla ashisa kancane, ikugcine uzinzile futhi ugwema ukuphahlazeka kwamandla.

Abasubathi nabantu abakhuthele bangasebenzisa ama-alimondi ngaphambi kokujima. Basiza ukuqinisa izivivinyo zakho futhi bathuthukise ukusebenza kwakho.

Ama-alimondi nawo agcwele i-magnesium, imineral ebalulekile yamandla. I-ounce eyodwa ikunikeza u-18% we-magnesium yakho yansuku zonke. Lokhu kusekela ukukhiqizwa kwamandla kwamaseli akho.

Amafutha kanye ne-fiber kuma-alimondi anciphisa ukumuncwa kukashukela. Lokhu kukusiza ukuthi uhlale ugxilile futhi ugweme ukukhathala phakathi nokujima okude noma izinsuku ezimatasa.

Yidla ama-alimondi imizuzu engu-30 ngaphambi kokuzivocavoca ukuze uthole imiphumela engcono kakhulu. Amafutha abo namaprotheni anciphisa ukugaya kwe-carb, avimbele ukwehla kwamandla. Ucwaningo lukhombisa ukuthi ama-alimondi asiza abasubathi ukuthi bahlale beqinile ngesikhathi sokusebenza isikhathi eside.

• I-alimondi yenkomishi engu-¼ njengesidlo sangaphambi kokujima ukuze uqinise ukuqina.
• Bhanqa ama-alimondi nobhanana noma amadethi enhlanganisela yemithombo yamandla enensayo nesheshayo.
• Gaya ibhotela le-alimondi ukuze uthole inketho ephathekayo yokuphehla ukujima.

Ama-alimondi ayindlela ehlukile kunemigoqo yamandla kubasubathi. Banikeza amandla aqhubekayo ngaphandle kokuphahlazeka. Noma ngabe uhamba izintaba noma uziqeqesha, ama-alimondi akugcina unamandla ngaphandle kokuwohloka kwasemini.

Izakhiwo zokulwa nomdlavuza zama-alimondi

Ama-alimondi anezinhlanganisela ezingasiza ekuvimbeleni umdlavuza. Ziqukethe ama-antioxidants nama-polyphenols. Lezi zakhi zilwa nama-radicals mahhala, angalimaza amangqamuzana futhi abangele umdlavuza.

Isikhumba sangaphandle sama-alimondi sicebile kulezi zakhi. I-Vitamin E, i-antioxidant eyinhloko, itholakala esikhumbeni. Ucwaningo lukhombisa ukuthi kunganciphisa izingozi zomdlavuza.

• I-Vitamin E nama-polyphenols asiza ekunciphiseni ingcindezi ye-oxidative, into eyaziwayo ekukhuleni kwesimila.
• Ucwaningo lwelebhu lukhombisa ama-alimondi ama-polyphenol angabambezela ukuhlukana kwamaseli omdlavuza, nakuba uvivinyo lwabantu lusaqhubeka.
• Ucwaningo luxhumanisa ukusetshenziswa kwamantongomane okujwayelekile kufika ku-21% amazinga aphansi okufa komdlavuza, ngokwezifundo ze-NIH.

Ucwaningo lokuqala luphakamisa ukuthi i-amygdalin kuma-alimondi ababayo inganciphisa ukukhula kwamangqamuzana omdlavuza. Lokhu kuhlanganisa amaphaphu, i-prostate, namaseli omdlavuza womlomo wesibeletho. Kodwa, lokhu okutholakele kuvela ezifundweni zelebhu, hhayi kubantu. Futhi sicela ungawadli ama-alimondi ababayo ngaphandle kokugadwa udokotela, njengoba angumthombo owaziwayo we-cyanide, omunye woshevu onamandla nodume kabi.

I-World Cancer Research Fund ithi u-50% womdlavuza ungavinjelwa ngokudla nangendlela yokuphila. Kunconywa ukudla inkomishi engu-¼ yama-alimondi nsuku zonke njengengxenye yokudla okunomsoco.

I-Anti-Inflammatory Effects Emzimbeni

Ama-alimondi anezindawo zokulwa nokuvuvukala, okwenza abe mkhulu kunoma yikuphi ukudla okugxile ekwehliseni ukuvuvukala. Ukuvuvukala okungapheli kuxhumene nezifo ezifana nesifo senhliziyo nesifo sikashukela. Ucwaningo lubonisa ukuthi ama-alimondi angasiza ekunciphiseni ukuvuvukala ngenxa yama-antioxidants awo kanye ne-vitamin E.

Ukudla amagremu angama-60 ama-alimondi nsuku zonke kungehlisa i-CRP ne-IL-6. Lezi izimpawu zokuvuvukala.

Ucwaningo lwango-2022 lubheke izivivinyo eziyi-16 ezinabahlanganyeli abangaphezu kuka-800. Ithole ukuthi ama-alimondi ehlise i-CRP ngo-0.25 mg/L kanye ne-IL-6 ngo-0.11 pg/mL.

Ukuvuvukala okungapheli kungalimaza amaseli ngokuhamba kwesikhathi, kwandise ingozi yezifo.

• Ama-alimondi aqukethe ama-polyphenols anciphisa ama-radicals mahhala abangela ingcindezi ye-oxidative
• I-Vitamin E kuma-alimondi ivikela ulwelwesi lwamaseli ekuvuvukeni
• Amafutha anempilo afana ne-oleic acid anciphisa izimpendulo zokuvuvukala

Ukuze uthole izinzuzo eziningi, jabulela ama-alimondi angu-1-2 nsuku zonke. Ungawangeza ku-oatmeal, uhlanganise nama-smoothies, noma uwadle usuka esikhwameni. Ukumatanisa ama-alimondi nokunye ukudla okulwa nokuvuvukala okufana namajikijolo nemifino enamaqabunga kungathuthukisa imiphumela yawo.

Nakuba ama-alimondi engelapheki izimo, angasiza ekulawuleni ukuvuvukala. Lokhu kusekela inhlalakahle yesikhathi eside. Hlala ukhuluma nomhlinzeki wezempilo ngaphambi kokwenza izinguquko ezinkulu ekudleni kwakho.

Ukusekelwa Kwesistimu Yamasosha omzimba Okusuka Ekudleni Kwama-almond Okuvamile

Ama-alimondi alungele amasosha akho omzimba ngenxa kavithamini E. I-ounce eyodwa ikunikeza cishe ingxenye yezidingo zakho zansuku zonke zikavithamini E. I-Vitamin E isiza ukuvikela amaseli omzimba futhi ilwe nama-radicals mahhala alimaza amasosha omzimba.

Ama-alimondi asiza futhi impilo yamathumbu akho, okuyisihluthulelo samasosha omzimba aqinile. Anamagremu angu-4 efayibha iwunsi ngayinye. Ucwaningo lwango-2020 luveze ukuthi ama-alimondi angakhuphula amagciwane amahle amathumbu, abalulekile ekugomeni.

Nazi ezinye izindlela ezilula zokusebenzisa ama-alimondi ukuze uthole ukuzivikela okungcono:

• Engeza ku-yogurt noma i-oatmeal ukuze uthole ukwesekwa kwamasosha omzimba ekuseni
• Ukudla okulula ngenkomishi engu-¼ nsuku zonke (cishe ama-alimondi angu-20) ukuze uthole u-vitamin E ongashintshi.
• Bhanqa nezithelo ezisawolintshi ukuze uthuthukise ukumuncwa kwezakhi

Ucwaningo lubonisa ukuthi ukudla ama-alimondi njalo kukhulisa amasosha omzimba wakho. Zinezinc ne-magnesium, esiza amaseli akho omzimba namandla. Ngisho nokuncane, njengamasaladi, kungasiza ukugcina amasosha akho omzimba eqinile. Yenza ama-alimondi abe yingxenye yokudla kwakho ukuze uqinise amasosha omzimba wakho.

Ukukhulelwa Nokuthuthukiswa Kwengane: Kungani Ama-alimondi Abalulekile

Ama-alimondi alungele abesifazane abakhulelwe nabantwana babo. Agcwele i-magnesium, i-calcium, ne-vitamin E. Lezi zakhi zisiza ukugcina ukukhulelwa kunempilo.

Ama-alimondi nawo ane-omega-3 fatty acids. Lezi zilungele ubuchopho bomntwana. I-fibre namafutha anempilo asiza ukulawula ushukela wegazi namandla.

Ama-alimondi abalulekile ekukhuleni komntwana. I-Magnesium isiza ekuthuthukiseni amathambo nokusebenza kwemisipha. I-Vitamin E ivikela amaseli ngesikhathi sokukhula okusheshayo.

I-Omega-3s isiza ngokuxhumana kobuchopho. I-calcium ilungele amathambo engane kanye nasemathanjeni kamama.

Ucwaningo olwenziwa eSpain lwalandela amapheya omama nengane angu-2,200. Ithole ukuthi izingane ezinomama abadla ama-alimondi zikhombisa amakhono angcono obuchopho ezinyangeni eziyi-18 neminyaka eyi-8. Ucwaningo luthi ukudla ama-alimondi ekuqaleni kokukhulelwa kungcono kakhulu.

I-Spanish Society of Community Nutrition iphakamisa ukudla amantongomane angu-3-7 ngesonto ngesikhathi sokukhulelwa.

• I-almonds 'low glycemic index isiza ukulawula izingozi zesifo sikashukela sokukhulelwa.
• Amafutha anempilo anikeza amandla angaguquki, adambise ukukhathala okuvamile kokukhulelwa.
• I-ayoni kuma-alimondi ilwa ne-anemia, ukukhathazeka okuvamile ngesikhathi sokukhulelwa.

Qala ngebhotela le-alimondi noma ama-alimondi agaywe kahle ukuze izingane zigweme ukuklinywa. Qaphela i-allergies, njengoba ingagijima emindenini. Banike amanani amancane ukusiza izisu zabo zibajwayele.

Ukudla ama-alimondi kungasiza empilweni yesikhathi eside yezingane. Isekela ukusebenza kobuchopho namandla amasosha omzimba.

Izindlela Zokudala Zokufaka Ama-alimondi Ekudleni Kwakho Kwansuku zonke

Ukwengeza ama-alimondi ekudleni kulula. Ungazisebenzisa ngezindlela eziningi, kusukela ekuphekeni kuya emibonweni yokudla. Qala usuku lwakho ngebhotela le-alimondi ku-toast yakho noma ku-smoothie. Noma, zama ubisi lwe-alimondi esikhundleni sobisi oluvamile ukuze uthole ama-calories amancane futhi akukho lactose.

• Iyogathi ephezulu noma i-oatmeal enama-alimondi agayiwe ukuze kuncishiswe.
• Hlanganisa ufulawa we-alimondi ube ama-pancake noma ama-muffin wokubhaka okungenagluten.
• Sebenzisa ubisi lwe-almond kuma-smoothies noma i-oatmeal ukuze uthole ukuthungwa okukhilimu.
• Yenza amabha wamandla usebenzisa ibhotela le-alimondi, amadethi, namantongomane.

Imibono yokudla kwe-alimondi ihlanganisa ukugazinga njenge-snack noma ukuhlanganisa ku-salad dressings. Ukuze uthole izitsha ezinomsoco, fafaza ama-alimondi aqoshiwe kuma-stir-fries noma irayisi. Zama ezinye izindlela ezisekelwe e-almond njengoshizi noma iyogathi ukuze uthole ukudla okusekelwe ezitshalweni. Kunezindlela ezingapheli zokujabulela amaprotheni ama-alimondi kanye ne-vitamin E.

Zama izindlela zokupheka ze-almond ezitsheni zasekuseni noma usebenzise ubisi lwe-alimondi ekubhakeni. Ukuguquguquka kwawo kwenza ama-alimondi abe mkhulu kunoma yikuphi ukudla, ukusuka ku-keto kuya ku-vegan. Thola ubuciko futhi uthuthukise umsoco wakho nsuku zonke.

Imiphumela Engenzeka Engase Side Nezinyathelo Zokuqaphela

Ama-alimondi agcwele imisoco kodwa anezixwayiso ezithile. Uma unokungezwani ne-alimondi, hlala kude nakho. Ukungezwani komzimba kungase kube mnene noma kubi kakhulu, njenge-anaphylaxis. Lokhu kuyiqiniso nakulawo angezwani namanye amantongomane esihlahla.

Imiphumela emibi ye-almond ingase ihlanganise izinkinga zesisu njengokuqunjelwa. Lokhu kungenzeka uma udla kakhulu. Ama-alimondi anamafutha amaningi, ngakho ukudla kakhulu kungaholela ekukhuluphaleni. Ochwepheshe bathi kufanele udle cishe ama-ounces angu-1.5 (ama-alimondi angu-23) ngosuku ukuze uthole ukudla okunempilo.

• Bheka ukungezwani ne-alimondi—funa usizo oluphuthumayo ngezinkinga zokuvuvukala noma zokuphefumula.
• Khawulela izingxenye ukuze ugweme amakhalori eqile kanye nokuzuza isisindo.
• Xhumana nodokotela ngaphambi kokwandisa umthamo uma uthatha izinto ezinciphisa igazi noma ulawula isifo sezinso.

Abantu abanezinkinga zegilo kufanele bawadle ngokucophelela ama-alimondi aluhlaza. Ama-alimondi aluhlaza anezinhlanganisela ezingase zithinte indlala yegilo. Ukuwagazinga kunganciphisa le ngozi. Njalo hlola amalebula okudla ukuze uthole ama-alimondi afihliwe. Uma ungaqiniseki, khuluma nodokotela ukuze uthole ibhalansi efanele yempilo yakho.

Isiphetho: Ukwenza Ama-alimondi abe Ingxenye Yohambo Lwakho Lwezempilo

Ama-alimondi agcwele izakhamzimba ezilungele inhliziyo, ubuchopho, nesikhumba sakho. Banovithamini E, amafutha anempilo, nama-antioxidants. Lokhu kubenza babe yisinqumo esihle sokuhlala benempilo.

Zisiza ekusebenzeni kobuchopho futhi zigcine amandla akho ephezulu. Ukuwadla njalo kungenza umehluko omkhulu. Konke kumayelana nokubenza babe yingxenye yokudla kwakho kwansuku zonke.

Kulula ukwengeza ama-alimondi ekudleni kwakho. Zizame ku-yoghurt, izingxube ze-trail, noma amasaladi. Noma nje uwadle luhlaza njengokudla okulula. Ukuphakelwa okuncane kwama-alimondi angu-23 kukunika imisoco eminingi ngaphandle kwamakholori amaningi.

Ukumatanisa ama-alimondi nokudla okunomsoco kuthuthukisa izinzuzo zawo zezempilo. Zisiza ngokugaya futhi zenze isikhumba sakho sibukeke sisihle.

Ukukhetha ama-alimondi afanele kubalulekile. Hamba kulawa aluhlaza noma athosiwe ukuze ugweme amafutha noma ushukela owengeziwe. Futhi, khetha izinhlobo ezilima ngokuzinzile. Lokhu kuhle kuwe kanye neplanethi.

Khumbula, ukulinganisela kuyisihluthulelo. Ama-alimondi anekhalori-aminyene, ngakho yidle ngenani elifanele. Lokhu kukusiza ukuthi ugweme ukudla kakhulu.

Ukuqala kancane kungaholela ezinguqukweni ezinkulu. Zama ukungeza ama-alimondi ekudleni kwakho kwasekuseni noma njengokudla okulula. Izakhamzimba zabo zingakunika amandla emvelo. Ngokwenza ama-alimondi abe yingxenye evamile yokudla kwakho, ungathuthukisa impilo yakho isikhathi eside.

Umusho Wokuzihlangula

Leli khasi liqukethe ulwazi mayelana nezakhiwo ezinomsoco zento eyodwa noma ngaphezulu yokudla noma izithasiselo. Izakhiwo ezinjalo zingahlukahluka emhlabeni wonke kuye ngokuthi inkathi yokuvuna, izimo zenhlabathi, izimo zenhlalakahle yezilwane, ezinye izimo zasendaweni, njll. Njalo qiniseka ukuthi uhlola imithombo yangakini ukuze uthole ulwazi oluqondile nolwakamuva oluhlobene nendawo yangakini. Amazwe amaningi anemihlahlandlela esemthethweni yezokudla okufanele ize kuqala kunanoma yini oyifunda lapha. Akufanele neze udebe iseluleko sochwepheshe ngenxa yento oyifunde kule webhusayithi.

Ngaphezu kwalokho, ulwazi olwethulwe kuleli khasi olwezinjongo zolwazi kuphela. Yize umbhali enze umzamo ophusile wokuqinisekisa ubuqiniso bolwazi kanye nokucwaninga izihloko okukhulunywa ngazo lapha, kungenzeka ukuthi akayena uchwepheshe oqeqeshiwe onemfundo esemthethweni ngale ndaba. Hlala uthintana nodokotela wakho noma uchwepheshe wezokudla ngaphambi kokwenza izinguquko ezibalulekile ekudleni kwakho noma uma unokuthile okukukhathazayo okuhlobene.

Umshwana Wokuzikhipha Emthwalweni Wezempilo

Konke okuqukethwe kule webhusayithi okwezinjongo zokwaziswa kuphela futhi akuhloselwe ukuba esikhundleni seseluleko sochwepheshe, ukuhlolelwa izifo, noma ukwelashwa. Alukho ulwazi olulapha okufanele luthathwe njengeseluleko sezokwelapha. Unesibopho sokunakekelwa kwakho kwezokwelapha, ukwelashwa, kanye nezinqumo. Ngaso sonke isikhathi funa iseluleko sikadokotela wakho noma omunye umhlinzeki wezempilo oqeqeshiwe nganoma yimiphi imibuzo ongase ube nayo mayelana nesimo sezempilo noma okukukhathazayo ngaso. Ungalokothi udebe iseluleko sezokwelapha esichwepheshile noma ubambezele ukusifuna ngenxa yento oyifunde kule webhusayithi.