Kodi Muyenera Kuyika Maamondi Musanadye?

Zamkati

• Ubwino wokhala ndi ma almond
• Zingachepetse chimbudzi chawo
• Mutha kukulitsa mayamwidwe anu a michere
• Anthu ena angasankhe kukoma ndi kapangidwe kake
• Momwe mungalowerere maamondi
• Kodi muyenera kuthira amondi?
• Mfundo yofunika

Maamondi ndi chotupitsa chotchuka chomwe chimakhala ndi michere yambiri, kuphatikiza michere ndi mafuta athanzi ().

Amakhalanso ndi vitamini E wabwino kwambiri, yemwe amateteza maselo anu kuti asawonongeke ().

Ngakhale anthu ambiri amasangalala ndi yaiwisi kapena yokazinga, mwina mungadabwe kuti chifukwa chiyani ena amakonda kuzinyika asanadye.

Nkhaniyi ikukufotokozerani zonse zomwe muyenera kudziwa ponyamula ma almond.

Ubwino wokhala ndi ma almond

Kafukufuku akuwonetsa kuti maamondi oviika atha kupindulitsa.

Zingachepetse chimbudzi chawo

Maamondi amakhala ndi mawonekedwe olimba, olimba omwe angawapangitse kukhala kovuta kugaya ().

Komabe, kulowetsa kumawachepetsa, zomwe zimapangitsa kuti thupi lanu likhale losavuta (,).

Maamondi amakhalanso ndi zakudya zopanda thanzi, zomwe zimatha kusokoneza chimbudzi ndi kuyamwa kwa zinthu zina, monga calcium, iron, zinc, ndi magnesium (, 7).

Ngakhale kafukufuku akuwonetsa kuti kulowetsa pansi kumatha kuchepetsa kwambiri michere yambewu ndi nyemba, pali umboni wochepa wokhudzana ndi kuviika amondi kapena mtedza wina wamitengo (,).

Kafukufuku wina, kuthira maamondi kutentha kwapakati pa maola 24 kunachepetsa ma phytic acid - koma osakwana 5% ().

Kafukufuku wina adapeza kuti kuviika ma amondi odulidwa m'madzi amchere kwa maola 12 kunapangitsa kuchepa pang'ono - koma kofunikira - 4% kwama phytic acid (11).

Makamaka, kafukufuku wamasabata asanu ndi atatu mwa akulu 76 adazindikira kuti kuviika sikukuwoneka kuti kukuthandiza kugaya chakudya. Kuphatikiza apo, milingo ya phytic acid inali yofanana kapena yokwera pang'ono mu maamondi oviika, poyerekeza ndi yaiwisi ().

Ponseponse, kafukufukuyu akusakanikirana ngati kuwonjezeka kumachepetsa mankhwala osokoneza bongo kapena kumathandizira kugaya zakudya.

Mutha kukulitsa mayamwidwe anu a michere

Kuviika m'madzi kungapangitse amondi kutafuna mosavuta, kuwonjezera michere.

Kafukufuku akuwonetsa kuti kudula maamondi mzidutswa tating'onoting'ono kudzera kutafuna kapena kudula kumapangitsa kuti michere yambiri imasulidwe ndikutulutsa - makamaka mafuta (,).

Kuphatikiza apo, ma enzyme am'mimba amatha kuwononga ndi kuyamwa michereyo moyenera (,,).

Ngakhale zili choncho, kafukufuku wina adawonetsa kuti kuthira maamondi athunthu sikunakhudze kwenikweni kupezeka kwa mchere, kuphatikiza chitsulo, calcium, magnesium, phosphorus, ndi zinc (11).

M'malo mwake, maamondi akadadulidwa asananyamuke, kuchuluka kwa mcherewu kudachepa - ngakhale phytic acid imatsikanso (11).

Chifukwa chake, kulowerera kumatha kuthandiza kuyamwa kwa mafuta koma, m'malo mwake, kumachepetsa kupezeka kwa mchere.

Anthu ena angasankhe kukoma ndi kapangidwe kake

Kuviika pamadzi kumakhudzanso kapangidwe ndi kukoma kwa maamondi.

Maamondi osaphika ndi olimba komanso osakhwima, otsekemera pang'ono chifukwa cha matani awo ().

Akanyowetsedwa, amakhala ofewa, osapsa mtima, komanso okoma mabotolo, zomwe zimakopa anthu ena.

Maamondi oviika amakhala ndi fungo lofewa, lowawa pang'ono kuposa laiwisi. Zitha kukhala zosavuta kukumba, zomwe zingakulitse kuyamwa kwanu kwa michere. Komabe, umboniwo ndiwosakanikirana, ndipo kafukufuku wina amafunika.

Momwe mungalowerere maamondi

Kuyika ma almond ndikosavuta - komanso kutsika mtengo kuposa kugula omwe adalowereratu m'sitolo.

Nayi njira yosavuta yowamenyera usiku wonse:

1. Ikani amondi m'mbale, onjezerani madzi ampopi ofunda kuti muphimbe, ndikuwaza supuni 1 ya mchere pa chikho chimodzi (140 magalamu) a mtedza.
2. Phimbani mbaleyo ndi kuwakhazika patebulo lanu usiku umodzi, kapena kwa maola 8-12.
3. Sambani ndi kutsuka. Ngati mungasankhe, mutha kuchotsa zikopazo kuti zikhale zosavuta.
4. Pat maamondi amauma pogwiritsa ntchito thaulo loyera.

Mtedza wothirawo ukhoza kudyedwa nthawi yomweyo.

Pogwiritsa ntchito crunchier, mutha kuyanika kudzera njira zingapo:

• Kukuwotcha. Sakanizani uvuni wanu mpaka 175^oF (79^oC) ndipo ikani amondi pa pepala lophika. Kuwotcha kwa maola 12-24, kapena mpaka atayanika.
• Kutaya madzi m'thupi. Gawani mtedza wothirawo mosanjikiza pamatayi amodzi kapena awiri. Ikani dehydrator yanu ku 155^oF (68^oC) ndi kuthamanga kwa maola 12, kapena mpaka crunchy.

Ndibwino kusunga maamondi oviika mu chidebe chotsitsimula mufiriji yanu.

Kuti zilowerere amondi kunyumba, chabe kuphimba ndi madzi m'mbale ndi kukhala pansi kwa maola 8-12. Ngati mumakonda mawonekedwe a crunchier, mutha kuyanika mu uvuni kapena dehydrator.

Kodi muyenera kuthira amondi?

Ngakhale kulowerera kumatha kuyambitsa kusintha kwa chimbudzi ndi kupezeka kwa michere, maamondi osavutidwa amakhalanso owonjezera pazakudya zanu.

Mtedza uwu ndi gwero labwino la fiber, mapuloteni, ndi mafuta athanzi, komanso gwero labwino kwambiri la vitamini E, manganese, ndi magnesium ().

Makamaka, zikopazo zimakhala ndi ma antioxidants, makamaka ma polyphenols, omwe amateteza ku matenda angapo, kuphatikizapo matenda amtima ndi mtundu wa 2 shuga (,,).

Kudya amondi pafupipafupi kumalumikizidwa ndi kuchepa thupi, kuchepa kwama cholesterol a LDL (oyipa), komanso kuchuluka kwama cholesterol a HDL (abwino), kuwongolera shuga m'magazi, komanso chidzalo (,,,).

Kuphatikiza apo, kumwa ma tannins ndi phytic acid sikuti ndi koopsa, popeza mankhwalawa awonetsedwa kuti akuwonetsa zotsatira za antioxidant ndipo amateteza kumatenda amtima ndi mitundu ina ya khansa (,,).

Ngakhale atanyowetsedwa kapena osanyowetsedwa, maamondi amakhala ndi michere yambiri ndipo amaphatikizidwa ndi kusintha kwa thanzi la mtima, kuwongolera shuga m'magazi, ndi kunenepa.

Mfundo yofunika

Kuyamwitsa maamondi kumawathandiza kuti azigaya bwino chakudya komanso kuti zakudya zina ziziyamwa bwino. Muthanso kusankha kukoma ndi kapangidwe kake.

Komabe, simuyenera kuthira mtedzawu kuti musangalale ndi thanzi lawo.

Maamondi onse oviika komanso yaiwisi amapereka michere yambiri yofunika, kuphatikiza ma antioxidants, fiber, ndi mafuta athanzi.