Matenda a shuga ndi maamondi: Zomwe Muyenera Kudziwa

Zamkati

• Kodi maamondi amapindulitsa anthu omwe ali ndi matenda ashuga?
• Maamondi ndi magnesium
• Maamondi ndi mtima wanu
• Ndiyenera kudya maamondi angati?
• Amondi wosunthika
• Chakudya cham'mawa
• Zosakaniza
• Chakudya chamadzulo ndi chamadzulo
• Maphikidwe
• Kutenga

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

Chidule

Maamondi amatha kuluma, koma mtedzawu umanyamula nkhonya yayikulu yazakudya. Ndi gwero labwino kwambiri la mavitamini ndi michere yambiri, kuphatikiza vitamini E ndi manganese. Amakhalanso gwero labwino la:

• mapuloteni
• CHIKWANGWANI
• mkuwa
• alireza
• kashiamu

M'malo mwake, "amondi ndi amodzi mwa mapuloteni apamwamba kwambiri pakati pa mtedza wamitengo," atero a Peggy O'Shea-Kochenbach, MBA, RDN, LDN, katswiri wazakudya komanso wothandizira ku Boston.

Kodi maamondi amapindulitsa anthu omwe ali ndi matenda ashuga?

Maamondi, ngakhale kuti ndi othandiza kwa anthu ambiri, ndi abwino makamaka kwa anthu omwe ali ndi matenda ashuga.

"Kafukufuku wasonyeza kuti maamondi amachepetsa kukwera kwa shuga (shuga m'magazi) komanso kuchuluka kwa insulini mukatha kudya," adatero O'Shea-Kochenbach.

Pakafukufuku wa 2011, ofufuza adapeza kuti kumwa ma ounces awiri a maamondi kumalumikizidwa ndi kusala kudya kwa insulin komanso kusala kudya kwa glucose. Ndalamayi imakhala ndi maamondi pafupifupi 45.

Chinsinsi cha phunziroli ndikuti omwe atenga nawo mbali amachepetsa kuchuluka kwa ma caloriki okwanira kuti athe kuwonjezeranso ma amondi kuti pasakhale mafuta owonjezera.

Kafukufuku wa 2010 adapeza kuti kudya ma almond kungathandize kukulitsa chidwi cha insulin mwa anthu omwe ali ndi matenda a shuga.

Maamondi ndi magnesium

Maamondi ali ndi magnesium yambiri. anena kuti kudya michere ya magnesium kumachepetsa chiopsezo cha munthu kudwala matenda ashuga amtundu wa 2.

Pakafukufuku wa 2012, ofufuza adapeza kuti milingo yayitali yokhudzana ndi shuga ingayambitse vuto la magnesium kudzera mumkodzo. Chifukwa cha ichi, anthu omwe ali ndi matenda a shuga atha kukhala pachiwopsezo chachikulu chakuchepa kwa magnesium. Dziwani zambiri zakusowa kwa mchere.

Maamondi ndi mtima wanu

Maamondi amachepetsa chiopsezo cha matenda amtima. Izi ndizofunikira kwa anthu omwe ali ndi matenda ashuga. Malinga ndi World Heart Federation, anthu omwe ali ndi matenda ashuga ali pachiwopsezo chachikulu cha matenda amtima.

"Maamondi ali ndi mafuta ambiri," adatero O'Shea-Kochenbach, "omwe ndi mafuta amtundu womwewo omwe nthawi zambiri timamva kuti amagwiritsidwa ntchito ndi mafuta a azitona chifukwa chathanzi lake."

Malingana ndi Dipatimenti ya Zaulimi ku United States (USDA), amondi amchere amakhala ndi mafuta pafupifupi monounsaturated.

Mtedza ndi chotupitsa cha ma calorie ambiri, koma sizikuwoneka kuti zimathandizira kukulitsa kunenepa mukamadya pang'ono. Sikuti zimangokhala ndi mafuta athanzi, komanso zimakusiyani mukukhutira.

Ndiyenera kudya maamondi angati?

Maamondi angapo atha kupititsa patsogolo kukudzazani. Yesetsani kumamatira ku 1 ounce kutumikira, yomwe ili pafupi maamondi 23. Malingana ndi, ma almond amodzi ali ndi:

• Makilogalamu 164
• 6 magalamu a mapuloteni
• 3.5 magalamu azakudya zamagetsi

Pofuna kupewa kudya mosaganizira, yesani kugawa ma almond anu m'matumba ang'onoang'ono kapena matumba apulasitiki. Makampani ena amagulitsanso ma almond mu maphukusi osakwatira kuti asankhe mosavuta.

Gulani maamondi onse pa intaneti.

Amondi wosunthika

Magolosalewa amapereka zinthu zambiri zamamondi, monga mkaka wa amondi, maamondi osiyanasiyana, batala la amondi, ndi zina zambiri.

Mukamasankha mankhwala amondi, werengani zolemba za Nutrition Facts. Samalani ndi sodium ndi shuga zomwe zingabwere kuchokera kuzinthu zina. Komanso samalani ndi mavitamini ndi shuga mumtedza wokutidwa ndi chokoleti.

Pezani mkaka wa amondi ndi batala wa amondi pa intaneti.

Kodi mwakonzeka kuyamba kusangalala ndi maamondi koma simukudziwa komwe mungayambire? Maamondi amakhala osunthika modabwitsa, chifukwa chake mwayiwo uli pafupi kwambiri.

Chakudya cham'mawa

Chakudya cham'mawa, yesani kumwaza maamondi odulidwa, oterera kapena ometedwa pa phala youma kapena oatmeal, yomwe imapindulitsanso anthu omwe ali ndi matenda ashuga. Patsani batala wa amondi pachotupitsa kapena onjezerani supuni m'mawa anu osalala.

Gulani amondi oterera pa intaneti.

Zosakaniza

Ngati mukuyang'ana zokometsera chotupitsa, yesetsani kuwonjezera maamondi athunthu kuti muwonetse kusakaniza, kapena muwaphatikize ndi gawo loyenera la zipatso zomwe mumakonda. Maamondi amakhalanso okoma okha, ndipo ndi njira yabwino kwambiri yopititsira masana masana.

Chakudya chamadzulo ndi chamadzulo

Tirigu wokhetsedwa, mkate wopota kwambiri kapena magawo a apulo omwe amafalikira ndi batala wa amondi ndizotheka kudya pang'ono.

Pa chakudya chamadzulo, maamondi amatha kuwonjezeredwa mosavuta pamitundu ingapo. Yesetsani kuwawaza pamasaladi, mwachangu, kapena pamasamba ophika, monga nyemba zobiriwira amandine. Mutha kuwasonkhezera mu mpunga kapena mbale zina zambewu.

Maphikidwe

Maamondi amatha kuphatikizidwa mu mchere. Awazanire pamwamba pa yogurt yachisanu kuti muwonjezere. Muthanso kugwiritsa ntchito ufa wa amondi m'malo mwa ufa mukaphika.

Kutenga

Maamondi amapereka zakudya zambiri komanso kukoma, makamaka kwa anthu omwe ali ndi matenda ashuga. Zimasinthasintha ndipo zimatha kuwonjezeredwa mosavuta pazakudya zosiyanasiyana. Amakhala ndi ma calorie ambiri, chifukwa chake kumbukirani kutsatira zomwe zamakulitsidwa kuti mupindule kwambiri ndi mtedza wathanzi.