ntụ ọka almondbụ ihe na-ewu ewu ọzọ na ntụ ọka wit. Ọ nwere obere carbohydrates, juputara na ihe ndị na-edozi ahụ, ma dịtụ ụtọ.
Ọ na-enye uru karịa ntụ ọka ọka, dị ka ibelata LDL cholesterol na insulin resistance.
ebe a "Gịnị bụ ntụ ọka almond dị mma maka", "Ebee ka a na-eji ntụ ọka almond eme ihe", gịnị bụ ntụ ọka almond si", "otu esi eme ntụ ọka almond n'ụlọ" Azịza nye ajụjụ gị…
Kedu ihe bụ ntụ ọka almond?
ntụ ọka almondA na-esi na almọnd ala mee ya.Almọnd, A na-edobe ha na mmiri ọkụ ka ha wepụ akpụkpọ ahụ ha wee wụnye ha ka ọ bụrụ ntụ ọka dị mma.
Uru Nri Nri Almond
ọgaranya nri ntụ ọka almond28 grams nke ya nwere ihe oriri na-edozi ahụ:
Calories: 163
Abụba: 14.2 grams (9 n'ime ha bụ monounsaturated)
Protein: gram 6.1
Carbohydrates: 5.6 grams
eriri nri: 3 grams
Vitamin E: 35% nke RDI
Manganese: 31% nke RDI
Magnesium: 19% nke RDI
Ọla kọpa: 16% nke RDI
Phosphorus: 13% nke RDI
ntụ ọka almond Ngwakọta abụba-soluble nke na-arụ ọrụ dị ka antioxidant, karịsịa na ahụ anyị.Vitamin E bara ọgaranya
Ọ na-egbochi mmebi site na ụmụ irighiri ihe ndị na-emerụ ahụ a na-akpọ free radicals, nke na-eme ka ịka nká dịkwuo elu ma na-abawanye ohere nke ọrịa obi na ọrịa cancer.
magnesium Ọ bụ nri ọzọ a na-ahụ n'ụba. Ọ dị mkpa maka ọtụtụ usoro na ahụ ma na-enye uru dị iche iche dị ka imeziwanye njikwa shuga ọbara, ibelata nguzogide insulin na ibelata ọbara mgbali.
Almond Flour Gluten ọ bụ n'efu?
Ntụ ọka sitere na ọka wit nwere protein a na-akpọ gluten. Ọ na-enyere ntụ ọka ahụ aka ịgbatị, ọ na-ebili ma na-afụ ụfụ site na ijide ikuku n'oge isi nri.
ọrịa celiac Ndị na-arịa ọka wit ma ọ bụ ọka wit enweghị ike iri nri nwere gluten n'ihi na ahụ ha chere na ọ na-emerụ ahụ.
Maka ndị a, ahụ na-emepụta nzaghachi autoimmune iji wepụ gluten si n'ahụ. Nzaghachi a na-emebi mkpuchi nke eriri afọ naọzịzanwere ike ịkpata mgbaàmà dị ka afọ ọsịsa, ịbelata ibu arọ, akpụkpọ anụ ahụ, na ike ọgwụgwụ.
ntụ ọka almond Ọ bụ ma ọka wit na enweghị gluten, ya mere ọ bụ ezigbo nhọrọ maka ndị nwere mmasị na ọka wit ma ọ bụ gluten.
Kedu uru dị na ntụ ọka almond?
njikwa shuga ọbara
nụchaa Nri sitere na ọka wit nwere carbohydrates dị ukwuu mana abụba na eriri nwere obere.
Nke a nwere ike ime ka ọ̀tụ̀tụ̀ shuga dị elu wee daa ngwa ngwa n'ọkwa shuga dị n'ọbara, na-eme ka ike gwụ gị, agụụ na-agụ gị, na iri nri ndị nwere shuga na calorie.
Azu azu, ntụ ọka almond Ọ dị obere na carbohydrates mana ọ nwere nnukwu abụba na abụba dị mma.
Atụmatụ ndị a na-eme ka ọ dị ala glycemic index Ọ na-ahapụ shuga nwayọọ nwayọọ n'ime ọbara iji na-enye ume mgbe niile.
ntụ ọka almond nwere nnukwu magnesium - mineral nke na-arụ ọtụtụ narị ọrụ n'ime ahụ anyị, gụnyere ịchịkwa shuga ọbara.
A na-eme atụmatụ na 2-25% nke ndị nwere ụdị ọrịa shuga 38 nwere ụkọ magnesium, na imezi nke a site na nri ma ọ bụ mgbakwunye nwere ike ibelata shuga ọbara nke ukwuu ma melite ọrụ insulin.
ntụ ọka almondIkike ya imeziwanye ọrụ insulin nwekwara ike metụta ndị nwere ọkwa magnesium dị ala ma ọ bụ nke nkịtị mana buru oke ibu mana ha enweghị ụdị ọrịa shuga 2.
ọgwụgwọ ọrịa kansa
ntụ ọka almondỌ bụ otu n'ime ntụ ọka ndị na-alụso ọrịa cancer ọgụ. Ntụ ọka, nke dị elu na antioxidants, nwere ike igbochi kansa site na ibelata mmebi cell metụtara oxidation. Nnyocha na-ekwukwa na ọ na-enwe mmetụta n'ibelata mgbaàmà cancer nke eriri afọ.
Ahụ ike obi
Ọrịa obi bụ ihe kacha ebute ọnwụ n'ụwa niile.
Ọbara mgbali elu na ọkwa LDL cholesterol "ọjọọ" bụ akara ihe ize ndụ maka ọrịa obi.
Ihe anyị na-eri nwere ike inwe mmetụta dị ukwuu na ọbara mgbali elu na LDL cholesterol; Ọtụtụ nchọpụta na-egosi na almọnd nwere ike ịba uru maka ha abụọ.
Nyocha nke ọmụmụ ise metụtara mmadụ 142 chọpụtara na ndị riri ọtụtụ almọnd nwere mbelata nkezi na LDL cholesterol nke 5,79 mg/dl.
Ọ bụ ezie na nchoputa a na-ekwe nkwa, ọ nwere ike ịbụ n'ihi ihe ndị ọzọ karịa iri ọtụtụ almọnd.
Dịka ọmụmaatụ, ndị sonyere na ọmụmụ ihe ise ahụ esoghị otu nri ahụ. Ya mere, oke ibu, nke jikọtara ya na cholesterol LDL dị ala, nwere ike ịdị iche n'etiti ọmụmụ ihe.
Ọzọkwa, ejikọtala ụkọ magnesium na ọbara mgbali elu na nyocha nyocha na nyocha, na almọnd bụ nnukwu isi iyi nke magnesium.
Ọ bụ ezie na ọtụtụ nnyocha na-egosi na imezi adịghị ike ndị a nwere ike inye aka belata ọbara mgbali elu, ha anaghị agbanwe agbanwe. Achọkwuru nyocha na mpaghara a iji nweta nkwubi okwu siri ike.
ike larịị
A maara na almọnd na-enye ike na-adịgide adịgide. Nke a pụtara na n'adịghị ka ntụ ọka wit, nke na-ebuli ọkwa glucose ozugbo, ntụ ọka almond na-eji nwayọọ nwayọọ na-ahapụ shuga n'ime ọbara iji nye ume ụbọchị dum. Ị na-emecha na-enwe mmetụta nke ọkụ na ume karịa.
Mgbaze
ntụ ọka almondỌ bara ụba na eriri nri, nke na-enyere aka mgbari nri ka mma na mmegharị eriri afọ. Ọ bụkwa ìhè, na-ebelata mmetụta nke bloating na arọ.
Almọnd, nke na-akwado ahụike ọkpụkpụ,calcium bara ọgaranya na usoro nke Otu iko nwere ihe dị ka almọnd iri itoolu ntụ ọka almond Mere.
Iji ntụ ọka a eme ihe mgbe niile na-abawanye ọkwa calcium n'ime ahụ ma na-ewusi ọkpụkpụ ike. Vitamin E, nke bara ụba na ọdịnaya ya, na-enyekwa aka na ahụike ọkpụkpụ.
Mbibi cell
Almọnd bụ isi iyi nke vitamin E. Vitamin E bụ vitamin na-agbaze abụba ma bụrụkwa antioxidant.
ntụ ọka almondMgbe a na-eji ya eme ihe mgbe niile, ọ na-enye ahụ ahụ antioxidant nke na-enyere aka belata nrụgide oxidative na sel. Ọ na-alụ ọgụ free radicals na ibelata cell mmebi.
Kedu ihe na-emerụ ntụ ọka almond?
ntụ ọka almondỌ bụ ezie na ọ bara uru n'ihi ọdịnaya carbohydrate dị ala, enwere ụfọdụ ihe ize ndụ ahụike site na iribiga nri nke ntụ ọka a.
- Ị chọrọ opekata mpe almọnd 1 iji mee otu iko ntụ ọka almond. Nke a nwere ike ibute mmụba nke mineral na vitamin nke na-ebute nsogbu ahụike siri ike.
- Oke eji ntụ ọka almond nwere ike ibute ibu ibu na oke ibu.
- Iji ntụ ọka almond dị elu karịa nke a tụrụ aro nwere ike ibute mbufụt na ịbawanye cholesterol.
Na-eme ntụ ọka almond
ihe
- 1 iko almọnd
Na-eme ntụ ọka almond
– Sie almọnd na mmiri ihe dị ka nkeji abụọ.
– Mgbe jụrụ oyi, wepụ skins na nkụ ha.
– Tinye almọnd na blender.
– Agbala ọsọ ruo ogologo oge n'otu oge, naanị maka sekọnd ole na ole n'otu oge.
- Ọ bụrụ na usoro nri gị chọrọ ntụ ọka ma ọ bụ shuga ọzọ, tinye ụfọdụ ka ị na-egweri almọnd.
– Were ntụ ọka a kwadebere ọhụrụ n'ime akpa ikuku ma mechie ya.
- Chekwaa akpa ahụ n'ime friji mgbe ọ naghị eji ya.
– Ekwesịrị ịchekwa ntụ ọka n'ebe oyi na ọchịchịrị.
Kedu ka esi echekwa ntụ ọka almond?
ntụ ọka almond Ọ nwere ndụ nchekwa ihe dịka ọnwa 4-6 mgbe etinyere ya na friji. Otú ọ dị, ọ bụrụ na ị na-echekwa ntụ ọka ahụ na friza, ọ nwere ike ịdịru otu afọ. Ọ bụrụ na kpọnwụrụ akpọnwụ, ị ga-ebubata ego achọrọ n'ime ụlọ okpomọkụ tupu i jiri ya.
Kedu ihe ị ga-eme na ntụ ọka almond?
ntụ ọka almondỌ dị mfe iji. N'ọtụtụ ntụziaka, ị nwere ike iji ntụ ọka a dochie ntụ ọka wit mgbe niile. Enwere ike iji ya n'ọnọdụ crumbs na-ekpuchi anụ dị ka azụ, ọkụkọ na anụ ehi.
Ọdịmma dị n'iji ntụ ọka a eme ihe kama ntụ ọka ọka bụ na nri esighị esi esighi ebili ma dịkwa oke.
Nke a bụ n'ihi na gluten na ntụ ọka wit na-enyere mgwakota agwa gbatịa ma na-emepụta ikuku ikuku, nke na-enyere aka na-eri nri esiri esi.
Tụnyere ntụ ọka almond na ntụ ọka ndị ọzọ
Ọtụtụ ndị mmadụ na-eji ntụ ọka almond kama ịbụ ihe ndị ọzọ na-ewu ewu dị ka ọka wit na ntụ ọka aki oyibo. Nke a bụ ntụ ọka ndị a na-ewu ewu na ntụ ọka almondntụnyere…
ntụ ọka wheat
ntụ ọka almond Ọ dị obere na carbohydrates karịa ntụ ọka wit mana ọ dị elu na abụba.
Nke ahụ pụtara na ọ dị elu na calorie. Ma ọ na-eme ya na nutritiveness ya.
28 gram ntụ ọka almond Ọ na-enye ezigbo vitamin E, manganese, magnesium na fiber kwa ụbọchị.
ntụ ọka almond Ọ bụ gluten-n'efu ma ọ bụghị ntụ ọka wit, n'ihi ya, ọ bụ oké nhọrọ maka ndị nwere celiac ọrịa ma ọ bụ ọka wit ekweghị.
N'ebe a na-esi nri, ntụ ọka almond nwere ike dochie ntụ ọka wit na nha 1: 1, ma ihe ndị a na-esi na ya na-adị mma ma dị njọ n'ihi na ha enweghị gluten.
Phytic acid, ihe na-edozi ahụ́, dị elu na ntụ ọka wit karịa ntụ ọka almond, na-eduga n'inweta ntanye nke nri sitere na nri.
Ọ na-ejikọta na nri ndị dị ka calcium, magnesium, zinc na ígwè ma na-ebelata nnabata ya site na eriri afọ.
Ọ bụ ezie na akpụkpọ almọnd na-enwekarị ọdịnaya phytic acid dị elu, ọ na-efunahụ shei ya na usoro ịcha ọcha. ntụ ọka almondO nweghị phytic acid.
ntụ ọka aki oyibo
ntụ ọka wheat dị ka ntụ ọka aki oyibonakwa n'ime ntụ ọka almondỌ nwere ọtụtụ carbohydrates na obere abụba karịa
O nwekwara calorie ole na ole karịa ntụ ọka almond, mana ntụ ọka almond Na-enye ọtụtụ vitamin na mineral.
hem ntụ ọka almond Ntụ ọka aki oyibo abụọ enweghị gluten, mana ntụ ọka aki oyibo na-esiri ike esi nri n'ihi na ọ na-amịkọrọ mmiri nke ọma ma nwee ike ime ka ọdịdị nke ihe ndị a esiri esi akpọọ nkụ ma na-agbari.
Nke a pụtara na ị nwere ike itinyekwu mmiri mmiri na ntụziaka mgbe ị na-eji ntụ ọka aki oyibo.
ntụ ọka aki oyibo n'ihe gbasara phytic acid ntụ ọka almondỌ dị elu karịa ihe ndị na-edozi ahụ, nke nwere ike ibelata ihe oriri na-edozi ahụ nwere ike ịbanye na nri ndị nwere ya.
N'ihi ya;
ntụ ọka almondỌ bụ ihe ọzọ dị mma na ntụ ọka wit. Ọ na-edozi ahụ ma nwee ọtụtụ uru ahụike nwere ike ime, gụnyere ọrịa obi na njikwa shuga n'ọbara.
Ọ bụkwa gluten-n'efu, ya mere ndị nwere celiac ọrịa ma ọ bụ ọka wit nwere ike iji ya mee ihe ngwa ngwa.
