9 Ubwino Wazaumoyo Wotengera Sayansi ya Mkaka wa Almond

Zamkati

• 1. Zotsika kwambiri
• 2. Kutsika shuga
• 3. Wambiri mu Vitamini E
• 4. Kasupe Wabwino wa calcium
• 5. Nthawi zambiri Wolemera ndi Vitamini D
• 6. Mwachilengedwe Lactose-Free
• 7. Wopanda mkaka komanso wosadyeratu zanyama zilizonse
• 8. Phosphorus Yochepa, Ndi Potaziyamu Wambiri
• 9. Ndiosavuta Kwambiri Kuonjezera Pazakudya Zanu
• Mfundo Yofunika Kwambiri

Mkaka wa amondi ndi chakumwa chopatsa thanzi, chochepa kwambiri chomwe chakhala chotchuka kwambiri.

Amapangidwa ndikupera maamondi, kuwasakaniza ndi madzi kenako nkusefa chisakanizo kuti apange chinthu chomwe chikuwoneka ngati mkaka ndipo chimakhala ndi kukoma kwa mtedza.

Kawirikawiri, zowonjezera zowonjezera monga calcium, riboflavin, vitamini E ndi vitamini D zimawonjezeredwa kuti zithandizire zakudya zake.

Mitundu yambiri yamalonda ilipo, ndipo anthu ena amadzipangira okha kunyumba.

Ndizabwino kwa iwo omwe sangasankhe kapena osamwa mkaka wa ng'ombe, komanso anthu omwe amakonda kukoma.

Nkhaniyi ikuyang'anitsitsa zabwino 9 zofunika kwambiri za mkaka wa amondi.

1. Zotsika kwambiri

Mkaka wa amondi ndi wotsika kwambiri kuposa mkaka wa ng'ombe.

Anthu ena zimawasokoneza, chifukwa amondi amadziwika kuti ali ndi mafuta owonjezera komanso mafuta. Komabe, chifukwa cha momwe mkaka wa amondi umasinthidwa, ndi gawo laling'ono kwambiri la maamondi omwe amapezeka pamalowo.

Izi ndi zabwino kwa anthu omwe akufuna kudula ma calories ndikuchepetsa thupi.

Chikho chimodzi (240 ml) cha mkaka wa amondi wosasakaniza chili ndi zopatsa mphamvu pafupifupi 30-50, pomwe mkaka wonse womwewo uli ndi ma calories 146. Izi zikutanthauza kuti mkaka wa amondi uli ndi ma calories ochepa- 65-80% ochepa (1, 2, 3).

Kuletsa kuchuluka kwa kalori yanu ndi njira yabwino yochepetsera thupi, makamaka kuphatikiza zolimbitsa thupi. Ngakhale kuchepa pang'ono kwa 5-10% ya thupi lanu kumatha kuthandiza kupewa ndikuwongolera zinthu monga matenda ashuga (,).

Ngati mukuyesera kuti muchepetse kunenepa, kungochotsa mkaka kawiri kapena katatu tsiku lililonse ndi mkaka wa amondi kumatha kutsitsa kalori tsiku lililonse mpaka 348 calories.

Popeza njira zochepetsera zolimbitsa thupi zimalimbikitsa kudya pafupifupi ma calories ochepa 500 patsiku, kumwa mkaka wa amondi ikhoza kukhala njira yosavuta yokuthandizani kuti muchepetse kunenepa.

Kumbukirani kuti mitundu yamalonda yotsekemera imatha kukhala ndi ma calories ambiri, popeza imakhala ndi shuga wowonjezera. Kuphatikiza apo, matembenuzidwe osapangidwira omwe ali ndi zokometsera atha kukhala ndi maamondi ochulukirapo, kotero amathanso kukhala ndi ma calories ambiri.

Mkaka wa amondi wosasakaniza umakhala ndi ma 80% ochepa kuposa mkaka wokhazikika wa mkaka. Kugwiritsa ntchito m'malo mwa mkaka wa ng'ombe kungakhale njira yothandiza yochepetsera thupi.

2. Kutsika shuga

Mitundu ya mkaka wa amondi wopanda shuga imakhala ndi shuga wambiri.

Chikho chimodzi (240 ml) cha mkaka wa amondi chimakhala ndi magalamu 1-2 okha a carbs, ambiri omwe ndi mafinya. Poyerekeza, 1 chikho (240 ml) mkaka wa mkaka uli ndi magalamu 13 a carbs, ambiri mwa iwo ndi shuga (1, 2, 3).

Ndikofunika kudziwa kuti mitundu yambiri yamalonda yamkaka wa amondi imasangalatsidwa komanso imawonjezera shuga. Mitundu iyi itha kukhala ndi magalamu 5-17 a shuga pa chikho (240 ml) (6, 7).

Chifukwa chake, ndikofunikira kuti nthawi zonse muziyang'ana zolemba za zakudya ndi mndandanda wazosakaniza zowonjezera.

Komabe, mkaka wa amondi wopanda shuga ungathandize omwe akuyesa kuwaletsa kudya shuga.

Mwachitsanzo, anthu omwe ali ndi matenda ashuga nthawi zambiri amafunika kuchepetsa kudya kwamahydrojeni tsiku lililonse. Kubwezeretsa mkaka wa mkaka ndi mkaka wa amondi ikhoza kukhala njira yabwino yokwaniritsira izi ().

Mkaka wa amondi wopanda shuga umakhala wopanda shuga mwachilengedwe, kuwapangitsa kukhala oyenera omwe amaletsa kudya shuga, monga anthu omwe ali ndi matenda ashuga. Komabe, mitundu yambiri yatsekemera, kotero ndikofunikirabe kuwona mtundu wazakudya.

3. Wambiri mu Vitamini E

Maamondi mwachilengedwe amakhala ndi vitamini E, opatsa 37% ya mavitamini E omwe amafunika tsiku lililonse (28 magalamu) (9).

Chifukwa chake, mkaka wa amondi ulinso ndi chilengedwe cha vitamini E, ngakhale mitundu yambiri yamalonda imawonjezeranso mavitamini E ena pokonza ().

Chikho chimodzi cha mkaka wa amondi (240 ml) chimapereka 20-50% ya vitamini E tsiku lililonse, kutengera mtunduwo. Poyerekeza, mkaka wa mkaka ulibe vitamini E konse (1, 3, 11).

Vitamini E ndi antioxidant wamphamvu yemwe amalimbana ndi kutupa komanso kupsinjika mthupi (,).

Zimathandiza kuteteza matenda amtima ndi khansa, komanso zitha kupindulitsa pa thanzi la mafupa ndi maso (,,,).

Kuphatikiza apo, vitamini E yapezeka kuti imathandizira kwambiri thanzi laubongo. Kafukufuku apeza kuti imathandizira magwiridwe antchito amisala. Zikuwonekeranso kuti zimachepetsa chiopsezo cha matenda a Alzheimer ndipo zimatha kuchepetsa kukula kwake ().

Chikho chimodzi (240 ml) cha mkaka wa amondi chimatha kukupatsani 20-50% ya vitamini E tsiku lililonse. Vitamini E ndi antioxidant yamphamvu yomwe imatha kuchepetsa kutupa, kupsinjika ndi chiopsezo cha matenda.

4. Kasupe Wabwino wa calcium

Mkaka ndi zinthu zina za mkaka ndizochokera ku calcium mu zakudya za anthu ambiri. Chikho chimodzi (240 ml) cha mkaka wathunthu chimapatsa 28% yazakumwa zolimbikitsidwa tsiku lililonse (3).

Poyerekeza, ma almond amakhala ndi calcium yaying'ono, 7% yokha yofunikira tsiku lililonse mu 28 g (28 gramu) (19).

Chifukwa mkaka wa amondi umakonda kugwiritsidwa ntchito m'malo mwa mkaka wamkaka, opanga amaupatsa calcium ndi katsimikizidwe kuti anthu sakusowa ().

Calcium ndi mchere wofunikira pakukula ndi thanzi la mafupa. Zimathandizanso kuchepetsa chiopsezo cha kusweka ndi kufooka kwa mafupa ().

Kuphatikiza apo, calcium ndiyofunikira pakugwira bwino ntchito kwa mtima, mitsempha ndi minofu.

Chikho chimodzi cha mkaka wa amondi (240 ml) chimapereka 20-45% yazakudya zoyenera tsiku lililonse za calcium (1, 11).

Mitundu ina imagwiritsa ntchito mtundu wa calcium wotchedwa tricalcium phosphate, m'malo mwa calcium carbonate. Komabe, tricalcium phosphate siyabwino. Kuti muwone calcium yomwe imagwiritsidwa ntchito mumkaka wanu wa amondi, yang'anani zosakaniza ().

Ngati mukupanga mkaka wa amondi nokha kunyumba, mungafunikire kupeza kashiamu wina wothandizira zakudya zanu, monga tchizi, yogati, nsomba, mbewu, nyemba ndi masamba obiriwira.

Mkaka wa amondi umakhala ndi calcium kuti ipatse 20-45% ya zofunika zanu zatsiku ndi tsiku potumikira. Calcium ndi yofunika kwambiri pa thanzi la mafupa, kuphatikizapo kupewa mafupa ndi kufooka kwa mafupa.

5. Nthawi zambiri Wolemera ndi Vitamini D

Vitamini D ndichofunikira m'thupi pamagawo ambiri azaumoyo wathanzi, kuphatikiza kugwira ntchito kwa mtima, thanzi la mafupa ndi chitetezo chamthupi (,).

Thupi lanu limatha kutulutsa khungu lanu likamawala. Komabe, 30-50% ya anthu samapeza vitamini D wokwanira chifukwa cha khungu lawo, moyo wawo, kugwira ntchito nthawi yayitali kapena kumangokhala kudera lomwe kulibe kuwala kwa dzuwa ().

Kuperewera kwa Vitamini D kumayenderana ndi chiopsezo chowonjezeka cha khansa, matenda amtima, kuthamanga kwa magazi, kufooka kwa mafupa, kufooka kwa minofu, zovuta zakubala, matenda amthupi ndi matenda opatsirana (,,,).

Zakudya zochepa kwambiri mwachilengedwe zimakhala ndi vitamini D, motero opanga amalimbitsa zakudya. Zinthu zomwe nthawi zambiri zimakhala ndi vitamini D zimaphatikizapo mkaka, timadziti, tirigu, tchizi, margarine ndi yogurt (,).

Amayi ambiri amchere amakhala ndi vitamini D2, yemwenso amadziwika kuti ergocalciferol. Pafupifupi, chikho chimodzi (240 ml) cha mkaka wa amondi wokhala ndi mpanda wolimba umapereka 25% yazakudya zatsiku ndi tsiku za vitamini D (1, 11).

Mkaka wopangidwa ndi amondi wopanga nokha sungakhale ndi vitamini D, chifukwa chake muyenera kupeza zakudya zina ngati simukupeza vitamini D wokwanira ndi dzuwa.

Vitamini D ndi michere yofunikira kuti mukhale ndi thanzi labwino, ngakhale 30-50% ya anthu ndi osowa. Mkaka wa amondi umakhala ndi vitamini D ndipo umapereka pafupifupi kotala la zomwe mumadya tsiku lililonse mu chikho chimodzi (240-ml).

6. Mwachilengedwe Lactose-Free

Kusalolera kwa Lactose ndimkhalidwe womwe anthu amalephera kugaya lactose, shuga mumkaka.

Zimayambitsidwa ndi kuchepa kwa lactase, enzyme yomwe imayambitsa kuphwanya lactose kukhala mawonekedwe osungika bwino. Kuperewera kumeneku kumatha kubwera chifukwa cha chibadwa, ukalamba kapena matenda ena ().

Kusalolera kumatha kuyambitsa zizindikilo zosiyanasiyana, kuphatikizapo kupweteka m'mimba, kuphulika ndi gasi (,).

Kusalolera kwa Lactose akuti kumakhudza anthu 75% padziko lonse lapansi. Ndizochepa kwambiri mwa azungu ochokera ku Europe, zomwe zimakhudza 5-17% ya anthu. Komabe, ku South America, Africa ndi Asia, mitengoyi ndi yayikulu mpaka 50-100% (,).

Chifukwa mkaka wa amondi mwachilengedwe umakhala wopanda lactose, ndi njira yabwino kwa anthu omwe ali ndi tsankho la lactose.

Kufikira 75% ya anthu padziko lonse lapansi ndi lactose osalolera. Mkaka wa amondi ndiwopanda lactose, ndikupangitsa kuti ukhale njira yabwino m'malo mwa mkaka.

7. Wopanda mkaka komanso wosadyeratu zanyama zilizonse

Anthu ena amasankha kupewa mkaka wamkaka ngati chipembedzo, thanzi, chilengedwe kapena moyo wosankha, monga veganism ().

Popeza mkaka wa amondi umakhazikika mokwanira, ndioyenera magulu onsewa ndipo amatha kugwiritsidwa ntchito m'malo mwa mkaka wa mkaka wokha kapena njira iliyonse.

Kuphatikiza apo, mkaka wa amondi mulibe zomanga thupi zomwe zimayambitsa mkaka mpaka 0,5% ya akulu (,,).

Ngakhale mkaka wa soya wakhala njira yachikhalidwe m'malo mwa mkaka wa mkaka kwa akulu, mpaka anthu 14% omwe sagwirizana ndi mkaka amayambanso mkaka wa soya. Chifukwa chake, mkaka wa amondi umapereka njira ina yabwino (34).

Komabe, popeza mkaka wa amondi uli ndi mapuloteni ochepa kwambiri poyerekeza ndi mkaka wa mkaka, siyabwino m'malo mwa ana kapena ana ang'onoang'ono omwe ali ndi chifuwa cha mkaka. M'malo mwake, angafunike mayankho apadera (34).

Mkaka wa amondi umakhazikika kwathunthu kuzomera, ndikupangitsa kuti ukhale woyenera ma vegans ndi anthu ena omwe amapewa zopangira mkaka. Iyeneranso kwa anthu omwe ali ndi vuto la mkaka. Chifukwa chakuti ili ndi mapuloteni ochepa, sikhala oyenera kulowa m'malo mwa mkaka mwa ana aang'ono.

8. Phosphorus Yochepa, Ndi Potaziyamu Wambiri

Anthu omwe ali ndi matenda a impso nthawi zambiri amapewa mkaka chifukwa cha phosphorous ndi potaziyamu (35, 36).

Chifukwa impso zawo sizimatha kuchotsa michereyi, pali chiwopsezo chomwe chitha m'magazi.

Kuchuluka kwa phosphorous m'magazi kumawonjezera chiopsezo cha matenda amtima, hyperparathyroidism ndi matenda amfupa. Pakadali pano, potaziyamu wochulukirapo amachulukitsa chiopsezo chothina mtima, mtima komanso kufa (35, 36).

Mkaka wa mkaka uli ndi 233 mg wa phosphorous ndi 366 mg wa potaziyamu pa kapu (240 ml), pomwe mkaka wofanana wa amondi uli ndi 20 mg ya phosphorous ndi 160 mg ya potaziyamu (35).

Komabe, ndalamazo zimatha kusiyanasiyana pamtundu wina, chifukwa chake mungafunike kufunsa wopanga.

Ngati muli ndi matenda a impso, zomwe mukufuna komanso malire anu amatha kusiyanasiyana kutengera matenda anu komanso potaziyamu ndi phosphorus (37).

Komabe, mkaka wa amondi ukhoza kukhala njira yabwino kwa anthu omwe akuyesera kuchepetsa kudya kwa potaziyamu ndi phosphorous chifukwa cha matenda a impso.

Anthu omwe ali ndi matenda a impso nthawi zambiri amapewa mkaka chifukwa cha potaziyamu komanso phosphorous. Mkaka wa amondi uli ndi milingo yotsika kwambiri ya michere iyi ndipo itha kukhala njira yoyenera.

9. Ndiosavuta Kwambiri Kuonjezera Pazakudya Zanu

Mkaka wa amondi ungagwiritsidwe ntchito mwanjira iliyonse yomwe mkaka wokhazikika wa mkaka ungagwiritsidwe ntchito.

M'munsimu muli malingaliro amomwe mungaphatikizire pazakudya zanu:

• Monga chakumwa chopatsa thanzi komanso chopatsa thanzi
• Mbewu, muesli kapena oats nthawi ya kadzutsa
• Mu tiyi wanu, khofi kapena chokoleti yotentha
• Mu smoothies
• Pophika ndi kuphika, monga maphikidwe a muffins ndi zikondamoyo
• Msuzi, masukisi kapena mavalidwe
• Mu ayisikilimu anu enieni
• Mu yogurt yogulitsa amondi

Kuti mupange 1 chikho (240 ml) cha mkaka wa amondi kunyumba, sakanizani kapu theka ya maamondi atanyowa, opanda khungu ndi 1 chikho (240 ml) chamadzi. Kenaka gwiritsani ntchito thumba la mtedza kuti muteteze zolimba kuchokera kusakaniza.

Mutha kuzipanga kukhala zokulirapo kapena zochepa powongolera kuchuluka kwa madzi. Mkaka ukhoza kusungidwa kwa masiku awiri mufiriji.

Mutha kumwa mkaka wa amondi pawokha, kuwonjezera pa chimanga ndi khofi kapena kugwiritsa ntchito maphikidwe osiyanasiyana kuphika ndi kuphika. Mutha kuzipanga kwanu pophatikiza maamondi oviika ndi madzi, kenako ndikutsitsa kusakaniza.

Mfundo Yofunika Kwambiri

Mkaka wa amondi ndi mkaka wokoma, wopatsa thanzi womwe umakhala ndi maubwino ambiri azaumoyo.

Ndi mafuta ochepa komanso shuga komanso calcium, vitamini E ndi vitamini D.

Kuphatikiza apo, ndiyabwino kwa anthu omwe ali ndi vuto la kusagwirizana ndi lactose, zovuta za mkaka kapena matenda a impso, komanso omwe ali ndi vegan kapena omwe akupewa mkaka pazifukwa zina zilizonse.

Mutha kugwiritsa ntchito mkaka wa amondi mwanjira iliyonse momwe mungagwiritsire ntchito mkaka wamkaka wokhazikika.

Yesani kuziyika pamaphala kapena khofi, kuzisakaniza ndi masmoothies ndikugwiritsa ntchito maphikidwe a ayisikilimu, msuzi kapena sauces.