almond garisanannen madadin garin alkama ne. Yana da ƙarancin carbohydrates, cike da abubuwan gina jiki, kuma ɗanɗano mai daɗi.
Yana ba da ƙarin fa'idodi fiye da garin alkama, kamar rage LDL cholesterol da juriya na insulin.
a nan "menene almond gari mai kyau", "inda ake amfani da almond", menene garin almond da aka yi da shi, "yadda ake yin almond flour a gida" amsoshin tambayoyinku…
Menene Almond Flour?
almond gariAn yi shi daga almonds na ƙasa.Almond, Ana ajiye su a cikin ruwan zafi don cire fatar jikinsu sannan a daka su cikin gari mai laushi.
Darajar Gina Jiki na Almond
mai arziki a cikin abubuwan gina jiki almond gari28 grams na shi yana da dabi'un sinadirai masu zuwa:
Calories: 163
Fat: 14.2 grams (9 daga cikinsu suna monounsaturated)
Protein: gram 6.1
Carbohydrates: 5.6 grams
Abincin abinci: 3 g
Vitamin E: 35% na RDI
Manganese: 31% na RDI
Magnesium: 19% na RDI
Copper: 16% na RDI
Phosphorus: 13% na RDI
almond gari wani fili mai narkewa wanda ke aiki azaman antioxidant, musamman a jikinmu.Vitamin E yana da wadata a ciki
Yana hana lalacewa daga ƙwayoyin cuta masu cutarwa da ake kira free radicals, waɗanda ke hanzarta tsufa da haɓaka haɗarin cututtukan zuciya da kansa.
magnesium Wani sinadari ne da ake samu a yalwace. Yana da mahimmanci ga matakai da yawa a cikin jiki kuma yana ba da fa'idodi daban-daban kamar haɓaka sarrafa sukari na jini, rage juriya na insulin da rage hawan jini.
Shin Gluten Almond kyauta ne?
Garin da aka yi da alkama yana ɗauke da furotin da ake kira gluten. Yana taimaka wa kullu ya mike, kuma yana tashi ya zama mai laushi ta hanyar riƙe iska yayin dafa abinci.
cutar celiac Wadanda ke fama da alkama ko alkama ba za su iya cin abinci mai dauke da alkama ba saboda jikinsu yana tunanin yana da illa.
Ga waɗannan mutane, jiki yana samar da amsawar autoimmune don cire alkama daga jiki. Wannan amsa yana lalata rufin hanji kumakumburina iya haifar da alamomi kamar gudawa, asarar nauyi, raƙuman fata, da gajiya.
almond gari Ba shi da alkama kuma ba shi da alkama, don haka yana da babban madadin ga waɗanda ke kula da alkama ko alkama.
Menene Amfanin Garin Almond?
sarrafa sukarin jini
Tace Abincin da aka yi daga alkama yana da yawa a cikin carbohydrates amma ƙananan mai da fiber.
Wannan zai iya haifar da hawan jini sannan kuma saurin raguwa a cikin matakan sukari na jini, yana sa ku gajiya, yunwa, da cin abinci mai yawan sukari da adadin kuzari.
Baya, almond gari Yana da ƙasa a cikin carbohydrates amma mai girma a cikin lafiyayyen mai da fiber.
Waɗannan fasalulluka suna sanya shi ƙasa glycemic index Yana sakin sukari a hankali a cikin jini don samar da tushen kuzari akai-akai.
almond gari yana ƙunshe da adadi mai yawa na magnesium - ma'adinan da ke da ɗaruruwan matsayi a cikin jikinmu, gami da sarrafa sukarin jini.
An kiyasta cewa kashi 2-25% na masu fama da ciwon sukari na 38 suna da rashi na magnesium, kuma gyara wannan ta hanyar cin abinci ko kari zai iya rage yawan sukarin jini da inganta aikin insulin.
almond gariƘarfinsa don inganta aikin insulin na iya amfani da mutanen da ke da ƙananan matakan magnesium ko na al'ada amma suna da kiba amma ba su da ciwon sukari na 2.
maganin ciwon daji
almond gariYana daya daga cikin fulawa dake yakar cutar daji. Gari, wanda yake da yawa a cikin antioxidants, zai iya hana ciwon daji ta hanyar rage lalacewar kwayoyin da ke da alaka da iskar oxygen. Nazarin kuma ya nuna cewa yana da tasiri wajen rage alamun ciwon daji na hanji.
Lafiyar zuciya
Cutar zuciya ita ce kan gaba wajen mutuwa a duniya.
Hawan jini da "mara kyau" matakan LDL cholesterol alamun haɗari ne ga cututtukan zuciya.
Abin da muke ci zai iya yin tasiri mai mahimmanci akan hawan jini da LDL cholesterol; Yawancin karatu sun nuna cewa almonds na iya zama da amfani sosai ga duka biyun.
Wani bincike na bincike guda biyar da ya shafi mutane 142 ya gano cewa waɗanda suka ci almonds sun sami raguwar matsakaita a cikin LDL cholesterol na 5,79 mg/dl.
Duk da yake wannan binciken yana da ban sha'awa, yana iya zama saboda wasu dalilai ban da cin almonds kawai.
Alal misali, mahalarta a cikin binciken biyar ba su bi abinci iri ɗaya ba. Saboda haka, asarar nauyi, wanda kuma ke da alaƙa da ƙananan LDL cholesterol, zai iya bambanta tsakanin karatu.
Har ila yau, an danganta rashi na magnesium da hawan jini a cikin gwaje-gwajen gwaji da na nazari, kuma almonds shine babban tushen magnesium.
Yayin da bincike da yawa ya nuna cewa gyara waɗannan ƙarancin na iya taimakawa rage hawan jini, ba su da daidaituwa. Ana buƙatar ƙarin bincike a wannan fanni don cimma matsaya mai ƙarfi.
matakin makamashi
An sani cewa almonds suna samar da ci gaba da sakin makamashi. Wannan yana nufin cewa ba kamar garin alkama ba, wanda nan take yana haɓaka matakan glucose, fulawar almond a hankali yana sakin sukari a cikin jini don samar da kuzari a cikin yini. Kuna ƙarewa kuna jin sauƙi da ƙarin kuzari.
Narkewar abinci
almond gariYana da wadata a cikin fiber na abinci, wanda ke taimakawa ga mafi kyawun narkewa da motsin hanji. Hakanan haske ne, yana rage jin kumburi da nauyi.
Almonds, wanda ke taimakawa lafiyar kashi,calcium yana da wadata ta fuskar Kofi mai kusan 90 almonds almond gari Anyi.
Yin amfani da wannan gari akai-akai yana ƙara matakan calcium a cikin jiki kuma yana ƙarfafa ƙasusuwa. Vitamin E, wanda yake da yawa a cikinsa, yana taimakawa wajen lafiyar kashi.
Lalacewar salula
Almonds sune tushen tushen bitamin E. Vitamin E shine bitamin mai-mai narkewa kuma shima antioxidant ne.
almond gariLokacin da aka yi amfani da shi akai-akai, yana ba wa jiki wannan maganin antioxidant wanda ke taimakawa rage yawan damuwa a cikin sel. Yana yaki da masu tsattsauran ra'ayi kuma yana rage lalacewar tantanin halitta.
– Kuna buƙatar aƙalla almonds 1 don yin kofi ɗaya na garin almond. Wannan na iya haifar da karuwa a cikin ma'adanai da bitamin waɗanda ke haifar da matsalolin lafiya.
- Tsanani amfani da almond gari na iya haifar da kiba da kiba.
- Yin amfani da garin almond a sama da adadin da aka ba da shawarar zai iya haifar da kumburi da haɓaka cholesterol.
Yin Almond Flour
kayan
- 1 kofin almonds
Yin Almond Flour
– A tafasa almond a cikin ruwa na kimanin mintuna biyu.
– Bayan ya huce, cire fatun sannan a bushe.
– Saka almonds a cikin blender.
– Kada ka yi gudu na dogon lokaci a lokaci guda, na ƴan daƙiƙa kaɗan a lokaci guda.
– Idan girkin ku ya buƙaci sauran gari ko sukari, ƙara wasu yayin da kuke niƙa almonds.
– Ɗauki garin da aka shirya a cikin akwati marar iska sannan a rufe shi.
– Ajiye akwati a cikin firiji lokacin da ba a amfani da shi.
– A adana fulawa a wuri mai sanyi da duhu.
Yadda Ake Ajiye Garin Almond?
almond gari Yana da rayuwar shiryayye na kusan watanni 4-6 lokacin da aka sanyaya shi. Duk da haka, idan kun adana gari a cikin injin daskarewa, zai iya wucewa har zuwa shekara guda. Idan an daskare, kuna buƙatar kawo adadin da ake buƙata zuwa zafin jiki kafin amfani.
Me za a yi da Almond Flour?
almond gariYana da sauƙin amfani. A mafi yawan girke-girke, zaka iya maye gurbin alkama na yau da kullum tare da wannan gari. Ana iya amfani da shi a maimakon gurasar burodi don shafa nama kamar kifi, kaza da naman sa.
Wannan shi ne saboda alkama a cikin gari na alkama yana taimakawa wajen shimfiɗa kullu kuma yana haifar da kumfa mai yawa, wanda ke taimakawa abincin gasa ya tashi.
Kwatanta Garin Almond Da Sauran fulawa
Mutane da yawa suna amfani da garin almond maimakon shahararrun madadin kamar alkama da garin kwakwa. Ga waɗannan shahararrun fulawa da aka yi amfani da su almond garikwatanta…
Garin alkama
almond gari Yana da ƙasa a cikin carbohydrates fiye da garin alkama amma ya fi girma a cikin mai.
Wannan yana nufin yana da girma a cikin adadin kuzari. Amma yana rama shi da abincinsa.
28 gram almond gari Yana ba da adadi mai kyau na yau da kullun na bitamin E, manganese, magnesium da fiber.
almond gari Yana da kyauta amma ba alkama ba, don haka yana da babban zaɓi ga mutanen da ke fama da cutar celiac ko rashin haƙuri na alkama.
A cikin yin burodi, gari na almond sau da yawa zai iya maye gurbin gari na alkama a cikin rabo 1: 1, amma kayan da aka yi da gasa da shi sun fi kyau kuma suna da yawa saboda ba su da alkama.
Phytic acid, wani sinadari mai gina jiki, ya fi fulawar alkama girma fiye da garin almond, wanda ke haifar da ƙarancin sha daga abinci.
Yana daure da sinadirai irin su calcium, magnesium, zinc da iron kuma yana rage sha da hanji.
Kodayake fatar almond a dabi'a tana da babban abun ciki na phytic acid, yana rasa harsashin sa a cikin aikin bleaching. almond gariBa ya ƙunshi phytic acid.
garin kwakwa
Garin alkama gibi garin kwakwakuma in almond gariYana da ƙarin carbohydrates da ƙarancin mai fiye da
Hakanan yana ƙunshe da ƙarancin adadin kuzari fiye da garin almond, amma almond gari Yana ba da ƙarin bitamin da ma'adanai.
kalmasa almond gari Garin kwakwa biyun ba shi da alkama, amma garin kwakwa ya fi wahalar dahuwa domin yana sha da damshi sosai kuma yana iya sa kayan da aka gasa ya bushe ya bushe.
Wannan yana nufin ƙila za ku buƙaci ƙara ƙarin ruwa zuwa girke-girke lokacin amfani da garin kwakwa.
Garin kwakwa dangane da phytic acid almond gariYa fi abun ciki na gina jiki, wanda zai iya rage yawan abubuwan gina jiki da jiki zai iya sha daga abincin da ke dauke da shi.
A sakamakon haka;
almond gariKyakkyawan madadin gari ne na tushen alkama. Yana da gina jiki kuma yana da fa'idodin kiwon lafiya da yawa, gami da cututtukan zuciya da sarrafa sukarin jini.
Hakanan ba shi da alkama, don haka waɗanda ke da cutar celiac ko rashin lafiyar alkama za su iya amfani da shi cikin sauƙi.
