Injabulo ye-alimondi: imbewu encane enezinzuzo ezinkulu
Kushicilelwe: Mashi 30, 2025 13:04:56 UTC
Igcine ukubuyekezwa: Januwari 5, 2026 09:24:02 UTC
Ama-alimondi ayimbewu edliwayo yesihlahla se-Prunus dulcis. Sebephenduke ukudla okuphezulu emhlabeni wonke, naphezu kokuqala eMpumalanga Ephakathi. Agcwele amafutha anempilo, ama-antioxidants, namaminerali abalulekile, okwenza kube kuhle empilweni yakho. Basekela inhliziyo yakho, amathambo, kanye ne-metabolism. Ama-antioxidants awo emvelo alwa nokulimala kwamangqamuzana, futhi i-fiber yawo isiza ekugayeni ukudla.
Enjoying Almonds: The Small Seed with Big Benefits
Lezi zinhlayiya eziqhekekile zigcwele i-magnesium, i-calcium, kanye ne-vitamin E. Zisekela impilo yenhliziyo, amathambo kanye nempilo ye-metabolic. Ama-antioxidants azo emvelo alwa nokulimala kwamangqamuzana, kanti i-fiber yawo iyasiza ekugayweni kokudla.
Ukudla ama-alimondi kuyindlela elula yokwengeza ukudla okunomsoco ekudleni kwakho ngaphandle kwama-calories engeziwe. Ake sibone ukuthi lesi sidlo esilula singayithuthukisa kanjani impilo yakho.
Okuthathwayo Okubalulekile
- I-ounce elilodwa linikeza amaprotheni angu-6g, i-fiber engu-3.5g, kanye nengxenye yevithamini E yakho yansuku zonke.
- Icebile ngamafutha angagcwele, ama-alimondi asiza ukwehlisa i-cholesterol ye-LDL futhi avikele impilo yenhliziyo.
- Ama-antioxidants afana ne-vitamin E kuma-almond alwa nokuvuvukala kanye nokucindezeleka kwe-oxidative.
- Okuqukethwe okuphezulu kwe-magnesium ne-calcium kusekela amandla amathambo, ikakhulukazi kulabo abangadli ubisi.
- Izifundo zibonisa ukuthi ukusetshenziswa kwama-alimondi nsuku zonke kunganciphisa ukuvuvukala futhi kuqinise amazinga kashukela egazini.
Yini Eyenza Ama-alimondi Abe Yindlu Enamandla Yokudla Okunempilo
Ama-alimondi agcwele izakhamzimba ekudleni ngakunye. I-ounce elilodwa linamagremu ayi-6 eprotheyini, okwenza kube ukukhetha okuphezulu kokudla okusekelwe ezitshalweni. Lokhu okuqukethwe kweprotheyini yama-alimondi kuhambisana namagremu angu-3.5 e-fiber namafutha anempilo, okukugcina ugcwele futhi unamandla. Ake sihlole iphrofayili yabo yokudla okunempilo kwama-alimondi:
- Amavithamini kuma-alimondi: 48% wevithamini E yansuku zonke (i-antioxidant enamandla) kanye no-25% we-riboflavin (B2) yamandla.
- Amaminerali: 20% we-magnesium empilweni yamathambo, kanye ne-calcium ne-potassium ekusebenzeni kwenhliziyo nemisipha.
- Amafutha: 14g esewonke, kanye namafutha angu-9g angenawo amafutha anciphisa i-cholesterol embi.
Ama-alimondi anikeza izakhamzimba ezihambisanayo. Izinhlobo ezifana ne-Nonpareil zaziwa ngekhwalithi nokunambitheka. Wonke ama-alimondi anezakhi eziwusizo njenge-arginine yokugeleza kwegazi kanye nama-polyphenols njengama-antioxidants.
Amafutha azo emvelo kanye nefayibha yehlisa ukumuncwa kukashukela, okunikeza amandla aqinile. Kungakhathaliseki ukuthi kudliwa kuluhlaza, kuthosiwe, noma kuxutshwe nezindlela zokupheka, ingxube elinganiselayo yamaprotheni ama-alimondi, amafutha anempilo, namavithamini kuwenza abe yinto ehlukahlukene yokudla.
Ama-alimondi Nempilo Yenhliziyo: Uxhumano Lwenhliziyo Nemithambo Yenhliziyo
Ama-alimondi anempilo enhliziyweni asekelwa yisayensi ngezinzuzo zawo zenhliziyo nemithambo yegazi. Ukuwadla njalo kunganciphisa i-cholesterol ye-LDL, okuyisici esiyinhloko esiyingozi yesifo senhliziyo. Izifundo zibonisa ukuthi amagremu angu-45 ngosuku anganciphisa i-LDL ngo-0.25 mmol/L kanye ne-cholesterol iyonke ngo-5.92 mg/dL.
Lawa mantongomane acebile nge-vitamin E, i-magnesium, namafutha angagcwalisiwe. Lezi zakhamzimba zivikela imithambo yegazi futhi zinciphise ukubola kwe-LDL, okuhlobene ne-atherosclerosis.
Ucwaningo lubonisa ukuthi ama-alimondi angathuthukisa amaphrofayili amafutha. Ukuhlaziywa kwe-meta-analysis ka-2016 kwezilingo ezingu-18 kuthole ukuthi ukudla okucebile ngama-alimondi kunciphisa ama-triglycerides kanye ne-LDL ngenkathi kugcinwa i-HDL. Esifundweni sika-2020, ama-30g nsuku zonke amasonto ayisithupha anciphisa i-LDL kanye ne-cholesterol ephelele kubahlanganyeli baseNdiya.
Abantu baseNingizimu Asia, abavame ukuba sengozini enkulu yesifo senhliziyo ngenxa ye-dyslipidemia, bayazuza kakhulu. Ucwaningo lwango-2021 luthole ukuthi ama-alimondi andise i-HDL ngo-14% ezigulini zenhliziyo. Ukuhlanganisa ama-alimondi nokudla okunempilo kwandisa imiphumela yawo yokwehlisa i-cholesterol.
Jabulela ama-ounces angu-1-1.5 nsuku zonke njengezinto zokudla okulula noma ekudleni ukuze usebenzise lezi zakhiwo zama-alimondi zokulwa ne-cholesterol. Izingxenye ezincane zengeza izinzuzo ezinkulu zenhliziyo ngaphandle kokwenza inqubo yakho ibe nzima.
Indlela Ama-alimondi Angasekela Ngayo Ukuphathwa Kwesisindo
Ama-alimondi ayisinqumo esihle kulabo abafuna ukwehlisa isisindo. Agcwele amaprotheni ne-fiber, okusiza ukuthi uzizwe usuthi isikhathi eside. Ucwaningo lubonise ukuthi ukudla ama-ounces angu-1.5 ama-alimondi nsuku zonke kungasiza ekulawuleni indlala nokunciphisa ukudla okunama-calories.
Ama-alimondi nawo alungele ukusebenza komzimba wakho. Umzimba wakho awumunci wonke ama-calories avela kuma-alimondi, okusiza ekunciphiseni isisindo. I-ounce eyodwa yama-alimondi ine-fibre engu-4g kanye nezakhamzimba ezingu-15, okuhlanganisa i-magnesium ne-vitamin E. Ngisho nenani elincane, njenge-ounces eli-1-2 ngosuku, lingakwenza uzizwe usuthi ngaphandle kokufaka ama-calories amaningi kakhulu.
- Amaprotheni kanye ne-Fiber: I-ounce elilodwa lama-alimondi likunika ama-protein angu-6g kanye nama-fiber angu-3.5g, okunciphisa ukugaya ukudla futhi kukugcine usuthi.
- Ukusebenza Kahle Kwamakhalori: Indlela ama-alimondi ahlelwe ngayo isho ukuthi umzimba wakho umunca amakhalori ambalwa, okwenza abe ngcono ekusebenzeni kwakho kwe-metabolism.
- Amafutha Anempilo: Ama-alimondi anamafutha amaningi angagcwele, alungele inhliziyo yakho futhi akusiza uzizwe usuthi.
Izifundo zikhombisile ukuthi ama-alimondi angasiza ekwehliseni isisindo uma eyingxenye yokudla okulinganiselayo. Ocwaningweni lwezinyanga ezingu-9, abantu abadle ama-alimondi angu-15% wama-calories abo balahlekelwe amakhilogremu angu-15 ezinyangeni ezingu-3. Ukwengeza ama-alimondi ekudleni kwakho, njengakumasaladi noma njengesidlo sokudla okulula, kungasiza ekwehliseni isisindo. Khetha ama-alimondi angenasawoti bese uqaphela ubukhulu besabelo sakho ukuze ugweme ukudla kakhulu. Ngama-calories angu-164 nge-ounce, ayisinqumo esinempilo sokulawula isisindo.
Ukulawulwa Koshukela Egazini Nokuvimbela Isifo Sikashukela
Ama-alimondi asiza ekulawuleni ushukela egazini kanye nokwehlisa ingozi yesifo sikashukela. Anenkomba ye-glycemic ephansi, enciphisa ukumuncwa kwama-carbohydrate. Lokhu kusiza ukugcina amazinga kashukela ezinzile.
Ama-alimondi aqukethe amaprotheni amaningi, i-fiber namafutha anempilo. Lezi zakhamzimba zinciphisa ukugaya ukudla, zivimbela ukwanda koshukela egazini.
I-magnesium kuma-alimondi ibalulekile ekuzweleni i-insulin. I-ounce eyodwa inamaphesenti angu-18 ezidingo zakho zansuku zonke ze-magnesium. Abantu abanesifo sikashukela bavame ukungabi nayo i-magnesium.
Izifundo zibonisa ukuthi i-magnesium iyasiza ekulawuleni ushukela egazini. Isibonelo, ucwaningo luthole ukuthi i-ounce elilodwa lama-alimondi nsuku zonke lehlisa i-hemoglobin A1c ngo-4% emavikini ayi-12.
Ngisho nezingxenye ezincane zama-alimondi zingenza umehluko. I-ounce elilodwa lehlise ushukela wegazi ngemva kokudla ngo-18% kubantu abadala base-Asian Indian.
Amathiphu awusizo: Fafaza ama-alimondi kumasaladi, engeza ku-yogurt, noma udle ukudla okulula ngesandla esincane. Hlanganisa nama-carbohydrate ayinkimbinkimbi ukuze ulinganisele umthwalo we-glycemic. Ukuze uthole imiphumela emihle kakhulu, shintsha ukudla okulula okunoshukela ngama-alimondi ukuze ugcine amandla azinzile ngaphandle kokunyuka kukashukela egazini.
Njengoba isifo sikashukela sithinta umuntu omdala oyedwa kwabayi-10 emhlabeni jikelele, ukushintshana okulula njengokufaka ama-alimondi kungenza umehluko olinganisekayo. Iphrofayili yabo yezakhamzimba eyingqayizivele isekela impilo ye-insulin yesikhathi eside kanye nokulawulwa kwe-glycemic ngaphandle kokuphazamisa ukunambitheka noma ukulula.
Izinzuzo Zempilo Yobuchopho Zokusetshenziswa Kwama-alimondi Nsuku Zonke
Ama-alimondi agcwele izakhamzimba ezithuthukisa impilo yobuchopho bama-alimondi. Anevithamini E eningi, evikela ekulimaleni okunganciphisa ukucabanga. Lokhu kwenza ama-alimondi abe ukukhetha okuhle kokuvikela izinzwa zama-alimondi.
- I-Vitamin E: Ivikela amangqamuzana obuchopho ekulimaleni, isekela ukusebenza kwengqondo kwesikhathi eside kwama-alimondi.
- Amafutha e-Omega-3: Yakha ulwelwesi lwamaseli obuchopho futhi ithuthukise ukugcinwa kwenkumbulo yama-alimondi.
- Amavithamini e-B: Ukusekela ukukhiqizwa kwama-neurotransmitter, okusiza ukucabanga okucacile nokugxila.
Izifundo ezilwaneni zibonisa ukuthi ama-alimondi angathuthukisa inkumbulo futhi anciphise ukukhathazeka. Ucwaningo lwango-2022 luthole ukuthi ukudla ama-alimondi ngaphambi kokuzalwa kwasiza izingane ukukhumbula kangcono futhi kwaba nobuchopho obunempilo. Nakuba kudingeka ucwaningo olwengeziwe, imiphumela yokuqala ibonakala ithembisa ekulweni nezinkinga zenkumbulo.
Kungakhathaliseki ukuthi kudliwa kungaphekiwe noma kufakwe ekudleni, ama-alimondi ayindlela elula yokusekela impilo yobuchopho. Khumbula, ukuwadla njalo ngokulinganisela kuyindlela engcono kakhulu yokujabulela lezi zinzuzo!
Izinzuzo Zempilo Yokugaya Ukudla Kokudla Kokudla Okune-almond
Ama-alimondi alungele impilo yakho yokugaya ukudla ngenxa yefayibha yawo. I-ounce ngayinye inamagremu angu-3.5 efayibha, okuyi-14% yalokho okudingayo nsuku zonke. Le fayibha yondla amabhaktheriya amahle asemathunjini akho, iwagcine elinganisele.
Ucwaningo lubonisa ukuthi i-fiber yama-alimondi iyasiza ekuthambiseni indle futhi igcine ukuhamba kwamathumbu kujwayelekile. Lokhu kungenxa ye-fiber encibilikayo nengancibiliki.
Ucwaningo oluvela eKing's College eLondon luthole ukuthi ama-alimondi akhulisa ukukhiqizwa kwe-butyrate. I-butyrate ibalulekile empilweni yamathumbu amakhulu. Iyasiza ekukhipheni indle futhi yandisa ukuhlukahluka kwama-microbiome, inciphise izingozi zokuqunjelwa.
Ucwaningo lwango-2021 luqhathanise abahlanganyeli abangu-87 abadla ama-alimondi noma ukudla okulula okucutshunguliwe. Labo abadla ama-alimondi angu-56g nsuku zonke babenezinhlobo eziningi zamagciwane ezibilinini ezingaphezu kuka-8% kunezilawuli.
- Okuqukethwe kwefayibha: 3.5g ngokukhonza ngakunye kusiza ukujwayela
- Umphumela we-prebiotic: Udla izinhlobo ze-Bifidobacteria ne-Lactobacillus
- Ukukhiqizwa kwe-butyrate: Kuhlobene nempilo yamathumbu amakhulu kanye nokunciphisa ingozi yomdlavuza wamathumbu amakhulu
- Ifomu libalulekile: Ama-alimondi agayiwe abonise ukukhishwa kwefayibha okusheshayo ezifundweni zokugaya ukudla
Qala ngezingxenye ezincane ukuze ugweme ukuqunjelwa—zama inkomishi engu-¼ nsuku zonke bese wanda kancane kancane. Hlanganisa ama-alimondi namanzi ukuze uthuthukise isenzo sokuvuvukala kwe-fiber. Okuqukethwe kwawo kwe-magnesium (20% DV ngokukhonza ngakunye) kusekela nokufinyela kwemisipha ebushelelezi emathunjini. Lezi zimbewu zinikeza izinzuzo ezimbili: i-fiber yokunyakaza kanye nama-prebiotics okulinganisela kwamagciwane, okwenza kube ukukhetha okuhlakaniphile kokugcina ukugaya ukudla okunempilo.
Amandla Amathambo Nobuningi: Indlela Ama-alimondi Anikela Ngayo
Ama-alimondi alungele amathambo akho ngoba anamaminerali abalulekile njenge-calcium, i-magnesium, ne-phosphorus. Lawa maminerali asiza ekwakheni amathambo aqinile. I-ounce elilodwa nje lama-alimondi likunika inani elikhulu le-calcium, i-magnesium, ne-phosphorus.
Lezi zakhamzimba ziyisihluthulelo sokugcina amathambo eqinile. Zisiza ekuvimbeleni amathambo ukuba angabi buthakathaka njengoba ekhula.
- Ucwaningo lwango-2006 luthole ukuthi abesifazane ababezivocavoca ngokudla okucebile ngama-alimondi babona ukuminyana kwamathambo ezinqeni kuthuthuka.
- Izifundo zamagundane zibonise ukudla okuqinile okufana nama-alimondi (okudinga ukuhlafunwa) ubuningi bamathambo omhlathi obugcinwe bungcono kunokudla okuthambile.
Ama-alimondi enza okungaphezu nje kokuhlinzeka ngezakhamzimba. Ukuwahlafuna kuqinisa imisipha yakho yomhlathi. Lokhu kusiza ukukhulisa amathambo emhlathini wakho. Amaminerali awo asebenza ne-vitamin E ukulwa nokucindezeleka okunciphisa amathambo.
Ukudla ama-alimondi nokudla okune-calcium eningi, njengojusi we-orange oqinisiwe noma imifino eluhlaza, kuhle emathanjeni akho. Ukuthungwa kwawo okuklwebhekile kwenza kube lula ukuwadla futhi kusiza ukugcina amathambo eqinile kunoma yimuphi ubudala.
Izinzuzo Zesikhumba: Ama-alimondi Njengokudla Kobuhle
Ama-alimondi alungele impilo yesikhumba ngoba agcwele i-vitamin E. I-ounce eyodwa ikunika u-48% we-vitamin E yakho yansuku zonke. Le vithamini ivikela amangqamuzana esikhumba ekulimaleni okubangela ukuguga.
Ucwaningo lwe-UC Davis lulandele abesifazane abangu-49 asebenqamukile ukuya esikhathini amasonto angu-24. Labo abadle ukudla okubili kwama-alimondi ngosuku babone ukwehla kwemibimbi ngo-16%. Babenombala wesikhumba ongaphansi ngo-20%. Olunye ucwaningo lwe-UCLA lubonise ukuthi abantu abadla ama-alimondi babenokumelana okungcono kwe-UVB, okwenza isikhumba sabo simelane nelanga kakhulu.
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 kanye ne-dermatitis, okwenza kube kuhle kakhulu ngezinzuzo zobuhle bama-alimondi.
Ama-alimondi nawo anethusi, i-riboflavin, ne-niacin. Lezi zakhamzimba zisiza ekwenzeni i-collagen futhi zivuselele isikhumba. Faka ama-alimondi ku-yogathi noma ingxube yendlela ukuze uthole impilo engcono yesikhumba sama-alimondi. Ama-alimondi ayindlela yemvelo yokwenza isikhumba sakho sikhanye, esekelwa yisayensi.
Izakhiwo Ezikhulisa Amandla Zama-alimondi
Ama-alimondi agcwele amaprotheni, amafutha anempilo, kanye ne-fiber. I-ounce ngayinye inamagremu ayi-6 e-protein kanye namagremu angu-3.5 e-fiber. Le ngxube ikunika amandla ashisa kancane, ikugcine uzinzile futhi igweme ukuphahlazeka kwamandla.
Abasubathi nabantu abakhuthele bangasebenzisa ama-alimondi ngaphambi kokuzivocavoca. Asiza ekukhuthazeni ukuvivinya umzimba kwakho futhi athuthukise ukusebenza kwakho.
Ama-alimondi nawo agcwele i-magnesium, iminerali ebalulekile yamandla. I-ounce elilodwa likunika u-18% we-magnesium yakho yansuku zonke. Lokhu kusekela ukukhiqizwa kwamandla kwamaseli akho.
Amafutha kanye nefayibha kuma-alimondi kuyanciphisa ukumuncwa kukashukela. Lokhu kukusiza ukuthi uhlale ugxile futhi ugweme ukukhathala ngesikhathi sokuzilolonga isikhathi eside noma izinsuku ezimatasa.
Yidla ama-alimondi imizuzu engama-30 ngaphambi kokuzivocavoca ukuze uthole imiphumela emihle kakhulu. Amafutha awo namaprotheni anciphisa ukugaya ama-carbohydrate, avimbele ukwehla kwamandla. Izifundo zibonisa ukuthi ama-alimondi asiza abasubathi ukuba bahlale beqinile phakathi nemisebenzi emide.
- Ukudla kancane kancane i-¼ yenkomishi yama-alimondi njengesidlo sangaphambi kokujima ukuze uqinise amandla.
- Hlanganisa ama-alimondi nobhanana noma ama-date ukuze uthole inhlanganisela yemithombo yamandla ehamba kancane futhi esheshayo.
- Gaya ibhotela le-alimondi ukuze uthole inketho ephathekayo yokunikeza amandla okuzivocavoca.
Ama-alimondi ayindlela enhle kakhulu esikhundleni se-energy bars kubadlali. Anikeza amandla aqhubekayo ngaphandle kokushayeka. Kungakhathaliseki ukuthi uhamba ngezinyawo noma uziqeqesha, ama-alimondi akugcina unamandla ngaphandle kokuwa emini.
Izakhiwo Zama-alimondi Ezilwa Nomdlavuza
Ama-alimondi anezakhi ezingasiza ekuvimbeleni umdlavuza. Aqukethe ama-antioxidants nama-polyphenols. Lezi zakhi zomzimba zilwa nama-free radicals, angalimaza amangqamuzana futhi aholele kumdlavuza.
Isikhumba sangaphandle sama-alimondi sicebile kulezi zakhi zomzimba. I-Vitamin E, i-antioxidant eyinhloko, itholakala esikhumbeni. Izifundo zibonisa ukuthi inganciphisa izingozi zomdlavuza.
- I-Vitamin E nama-polyphenols asiza ekunciphiseni ukucindezeleka kwe-oxidative, okubangela ukukhula kwesimila.
- Izifundo zelebhu zibonisa ukuthi ama-polyphenol ama-alimondi anganciphisa ukuhlukana kwamaseli omdlavuza, yize izivivinyo zabantu ziqhubeka.
- Ucwaningo luxhumanisa ukudla amantongomane njalo namazinga okufa aphansi afinyelela ku-21% ngenxa yomdlavuza, ngokwezifundo ze-NIH.
Ucwaningo lokuqala lusikisela ukuthi i-amygdalin kuma-alimondi abuhlungu inganciphisa ukukhula kwamaseli omdlavuza. Lokhu kufaka phakathi amaseli omdlavuza wamaphaphu, i-prostate, kanye nomlomo wesibeletho. Kodwa, lokhu okutholakele kuvela ezifundweni zelebhu, hhayi kubantu. Futhi sicela ungadli ama-alimondi abuhlungu ngaphandle kokuqashwa ngudokotela, njengoba ewumthombo owaziwayo we-cyanide, omunye wobuthi obunamandla kakhulu nobubi kakhulu.
I-World Cancer Research Fund ithi ama-50% omdlavuza angavinjelwa ngokudla ngendlela efanele kanye nendlela yokuphila. Kunconywa ukudla i-¼ yendebe yama-alimondi nsuku zonke njengengxenye yokudla okulinganiselayo.
Imiphumela Yokulwa Nokuvuvukala Emzimbeni
Ama-alimondi anezakhiwo zokulwa nokuvuvukala, okwenza abe mahle kakhulu kunoma yikuphi ukudla okugxile ekunciphiseni ukuvuvukala. Ukuvuvukala okungapheli kuhlotshaniswa 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 kunganciphisa i-CRP kanye ne-IL-6. Lezi yizimpawu zokuvuvukala.
Ucwaningo lwango-2022 lubheke izivivinyo ezingu-16 ezinabahlanganyeli abangaphezu kuka-800. Luthole ukuthi ama-alimondi anciphise i-CRP ngo-0.25 mg/L kanye ne-IL-6 ngo-0.11 pg/mL.
Ukuvuvukala okungapheli kungalimaza amangqamuzana ngokuhamba kwesikhathi, okwandisa ingozi yezifo.
- Ama-alimondi aqukethe ama-polyphenols aqeda amandla ama-free radicals abangela ukucindezeleka kwe-oxidative
- I-Vitamin E kuma-alimondi ivikela ulwelwesi lwamaseli ekuvuvukeni
- Amafutha anempilo njenge-oleic acid anciphisa ukusabela kokuvuvukala
Ukuze uthole izinzuzo eziningi, jabulela ama-ounces angu-1-2 ama-alimondi nsuku zonke. Ungawafaka ku-oatmeal, uwaxube nama-smoothie, noma uwadle ngqo esikhwameni. Ukuhlanganisa ama-alimondi nokunye ukudla okulwa nokuvuvukala njengamajikijolo nemifino eluhlaza kungathuthukisa imiphumela yawo.
Nakuba ama-alimondi engelaphi izifo, angasiza ekulawuleni ukuvuvukala. Lokhu kusekela impilo enhle yesikhathi eside. Khuluma njalo nomhlinzeki wezempilo ngaphambi kokwenza izinguquko ezinkulu ekudleni kwakho.
Ukusekelwa Kwamasosha Omzimba Okuvela Ekuthathweni Okuvamile Kwe-Almond
Ama-alimondi alungele amasosha omzimba wakho ngenxa yevithamini E yawo. I-ounce elilodwa likunikeza cishe ingxenye yezidingo zakho zansuku zonke zevithamini E. Ivithamini E isiza ekuvikeleni amangqamuzana omzimba futhi ilwa nama-free radicals alimaza amasosha omzimba.
Ama-alimondi nawo asiza impilo yamathumbu akho, okuyisihluthulelo sesimiso somzimba esiqinile. Anamagremu angu-4 e-fiber nge-ounce. Ucwaningo lwango-2020 lukhombisile ukuthi ama-alimondi angandisa amabhaktheriya amahle amathumbu, okubalulekile ekuvikeleni amasosha omzimba.
Nazi ezinye izindlela ezilula zokusebenzisa ama-alimondi ukuze uthole amasosha omzimba angcono:
- Faka ku-yogurt noma i-oatmeal ukuze uthole ukwesekwa kwamasosha omzimba ekuseni
- Ukudla kancane nge-¼ inkomishi nsuku zonke (cishe ama-almond angu-20) ukuze uthole ukudla okune-vitamin E njalo
- Hlanganisa nezithelo ze-citrus ukuze uthuthukise ukumuncwa kwezakhamzimba
Izifundo zibonisa ukuthi ukudla ama-alimondi njalo kukhulisa amasosha omzimba wakho. Ane-zinc ne-magnesium, okusiza amangqamuzana akho omzimba namandla. Ngisho nokuncane, njengakumasaladi, kungasiza ekugcineni amasosha omzimba wakho eqinile. Yenza ama-alimondi abe yingxenye yokudla kwakho ukuze uqinise amasosha omzimba wakho.
Ukukhulelwa Nokuthuthukiswa Kwengane: Kungani Ama-alimondi Ebalulekile
Ama-alimondi alungele abesifazane abakhulelwe kanye nezingane zabo. Agcwele i-magnesium, i-calcium, kanye ne-vitamin E. Lezi zakhamzimba zisiza ukugcina ukukhulelwa kunempilo.
Ama-alimondi nawo anama-omega-3 fatty acid. Lawa mahle ebuchosheni bomntwana. I-fibre namafutha anempilo kusiza ukulawula ushukela wegazi namandla.
Ama-alimondi abalulekile ekukhuleni komntwana. I-magnesium iyasiza ekukhuleni kwamathambo kanye nokusebenza kwemisipha. I-Vitamin E ivikela amangqamuzana ngesikhathi sokukhula okusheshayo.
Ama-Omega-3 asiza ngokuxhumana kobuchopho. I-calcium ilungele amathambo engane kanye namathambo kamama.
Ucwaningo eSpain lulandele imibhangqwana engu-2,200 yomama nengane. Luthole ukuthi izingane ezinina zidle ama-alimondi zibonise amakhono obuchopho angcono ezinyangeni ezingu-18 neminyaka engu-8. Ucwaningo luthi ukudla ama-alimondi kusenesikhathi kungcono kakhulu.
I-Spanish Society of Community Nutrition isikisela ukudla amantongomane angu-3-7 ngesonto ngesikhathi sokukhulelwa.
- Inkomba ephansi ye-glycemic yama-almond isiza ukulawula izingozi zesifo sikashukela sokukhulelwa.
- Amafutha anempilo anikeza amandla ahlala njalo, okunciphisa ukukhathala okuvamile kokukhulelwa.
- I-iron kuma-alimondi ilwa ne-anemia, okuyinkinga evamile ngesikhathi sokukhulelwa.
Qala ngebhotela le-almond noma ama-alimondi agayiwe kahle ukuze izingane zigweme ukuminyana. Qaphela ukungezwani komzimba, njengoba kungavela emindenini. Nikeza inani elincane ukusiza izisu zazo zijwayele.
Ukudla ama-alimondi kungasiza ngempilo yesikhathi eside yezingane. Kusekela ukusebenza kobuchopho kanye namandla okuzivikela komzimba.
Izindlela Zokudala Zokufaka Ama-alimondi Ekudleni Kwakho Kwansuku Zonke
Ukwengeza ama-alimondi ekudleni kulula. Ungawasebenzisa ngezindlela eziningi, kusukela ekuphekeni kuya emibonweni yokudla. Qala usuku lwakho ngebhotela lama-alimondi ku-toast yakho noma ku-smoothie. Noma, zama ubisi lwama-alimondi esikhundleni sobisi olujwayelekile ukuze uthole amakhalori amancane futhi ungenayo i-lactose.
- I-yogurt noma i-oatmeal ephezu phezulu enama-alimondi asikiwe ukuze uqhotse.
- Hlanganisa ufulawa we-alimondi nama-pancake noma ama-muffin ukuze ubhake ngaphandle kwe-gluten.
- Sebenzisa ubisi lwe-alimondi kuma-smoothie noma i-oatmeal ukuze uthole ukuthungwa okukhilimu.
- Yenza imigoqo yamandla usebenzisa ibhotela le-almond, amadethi, namantongomane.
Imibono yokudla kwama-alimondi ihlanganisa ukuwathosa njengokudla okulula noma ukuwaxuba nezinongo zesaladi. Ukuze uthole izitsha ezimnandi, fafaza ama-alimondi aqoshiwe kuma-stir-fries noma elayisi. Zama ezinye izindlela ezisekelwe kuma-alimondi njengoshizi noma i-yogurt ekudleni okusekelwe ezitshalweni. Kunezindlela ezingenamkhawulo zokujabulela iphrotheni yama-alimondi kanye ne-vithamini E.
Zama izindlela zokupheka zama-alimondi ezitsheni zokudla kwasekuseni noma sebenzisa ubisi lwama-alimondi ekubhakeni. Ukuguquguquka kwazo kwenza ama-alimondi abe mahle kunoma yikuphi ukudla, kusukela ku-keto kuya ku-vegan. Yiba nobuciko futhi uthuthukise ukudla kwakho nsuku zonke.
Imiphumela Engase Ibe Khona Nezinyathelo Zokuqapha
Ama-alimondi agcwele izakhamzimba kodwa anezixwayiso ezithile. Uma une-allergies yama-alimondi, gwema ukuwathinta. Ukusabela kokungezwani komzimba kungaba mnene noma kube kubi kakhulu, njenge-anaphylaxis. Lokhu kuyiqiniso nakulabo abangezwani komzimba namanye amantongomane ezihlahla.
Imiphumela emibi yama-alimondi ingase ihlanganise izinkinga zesisu njengokuqunjelwa. Lokhu kungenzeka kakhulu 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.
- Qaphela ukungezwani komzimba nama-alimondi—funa usizo oluphuthumayo uma unenkinga yokuvuvukala noma yokuphefumula.
- Nciphisa izingxenye ukuze ugweme amakhalori amaningi kanye nokukhuluphala.
- Xhumana nodokotela ngaphambi kokwandisa umthamo uma uthatha imithi yokunciphisa igazi noma uphatha izifo zezinso.
Abantu abanezinkinga ze-thyroid kufanele badle ama-alimondi aluhlaza ngokucophelela. Ama-alimondi aluhlaza anezakhi ezingathinta i-thyroid. Ukuwagaya kunganciphisa le ngozi. Hlola njalo amalebula okudla ukuze uthole ama-alimondi afihliwe. Uma ungaqiniseki, khuluma nodokotela ukuze uthole ibhalansi efanele impilo yakho.
Isiphetho: Ukwenza ama-alimondi abe yingxenye yohambo lwakho lwempilo enhle
Ama-alimondi agcwele izakhamzimba ezinhle enhliziyweni yakho, ebuchosheni nasesikhumbeni. Anevithamini E, amafutha anempilo, kanye nama-antioxidants. Lokhu kuwenza abe ukukhetha okuhle kakhulu kokuhlala uphilile.
Zisiza ekusebenzeni kobuchopho kanye nokugcina amandla akho ephezulu. Ukuzidla njalo kungenza umehluko omkhulu. Konke kumayelana nokuzenza zibe yingxenye yokudla kwakho kwansuku zonke.
Kulula ukwengeza ama-alimondi ekudleni kwakho. Zama ku-yogurt, ingxube yezindlela zokudla, noma amasaladi. Noma vele uwadle engaphekiwe njengesidlo sokudla okulula. Isabelo esincane sama-alimondi angu-23 sikunikeza izakhamzimba eziningi ngaphandle kwamakhalori amaningi kakhulu.
Ukuhlanganisa ama-alimondi nokudla okulinganiselayo kuthuthukisa izinzuzo zawo zempilo. Asiza ekugayweni kokudla futhi enza isikhumba sakho sibukeke sihle.
Ukukhetha ama-alimondi afanele kubalulekile. Khetha aluhlaza noma omisiwe ukuze ugweme amafutha noma ushukela owengeziwe. Futhi, khetha izinhlobo ezilima ngendlela eqhubekayo. Lokhu kuhle kuwe kanye nomhlaba.
Khumbula, ukulinganisela kubalulekile. Ama-alimondi agcwele ama-calories, ngakho-ke wadle ngobuningi obufanele. Lokhu kukusiza ukuthi ugweme ukudla kakhulu.
Ukuqala kancane kungaholela ezinguqukweni ezinkulu. Zama ukwengeza ama-alimondi ekudleni kwakho kwasekuseni noma njengesidlo sokudla okulula. Izakhamzimba zawo zingakunika amandla emvelo. Ngokwenza ama-alimondi abe yingxenye ejwayelekile yokudla kwakho, ungathuthukisa impilo yakho isikhathi eside.
Ukufunda Okuqhubekayo
Uma ukujabulele lokhu okuthunyelwe, ungaphinda uthande lezi ziphakamiso:
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- Ama-Blueberries: Amabhomu Ezempilo Amancane Emvelo
- I-Carnosine Catalyst: Ivula Ukusebenza Kwemisipha nge-Beta-Alanine