Chii chinonzi Almond Flour, Inogadzirwa Sei? Benefits uye Kukuvadza

furawa yemaamandainzira yakakurumbira kune hupfu hwegorosi. Iyo yakaderera mu carbs, yakazara nekudya, uye inotapira zvishoma.

Inopa mamwe mabhenefiti kupfuura hupfu hwegorosi, sekuderedza LDL cholesterol uye insulin kuramba.

pano "hupfu hwemuarumondi hunonakirei", "hupfu hwemuarumondi hunoshandiswa kupi", chii chinonzi furawa yemuarumondi inogadzirwa kubva", "kugadzira upfu hwearumondi kumba" mhinduro kumibvunzo yako…

Chii chinonzi Almond Flour?

furawa yemaamandaInogadzirwa kubva kumaarumondi epasi. Almond, Dzinochengetwa mumvura inopisa kuti dzibvise matehwe adzo dzobva dzakuyiwa kuva hupfu hwakatsetseka.

Almond Flour Nutritional Value

akapfuma mune zvinovaka muviri furawa yemaamanda28 magiramu ayo ane zvinotevera zvinovaka muviri:

Calories: 163

Mafuta: 14.2 magiramu (9 awo ari monounsaturated)

Mapuroteni: 6.1 gramu

Carbs: 5.6 gramu

Dietary fiber: 3 gramu

Vitamin E: 35% yeRDI

Manganese: 31% yeRDI

Magnesium: 19% yeRDI

Mhangura: 16% yeRDI

Phosphorus: 13% yeRDI

furawa yemaamanda mafuta-anonyungudika musanganiswa anoshanda se antioxidant, kunyanya mumuviri wedu. Vitamin E akapfuma mu

Inodzivirira kukuvadzwa kubva kumamorekuru anokuvadza anonzi mahara radicals, ayo anokurumidza kuchembera uye anowedzera njodzi yechirwere chemoyo nekenza. 

magnesium Ndicho chimwe chikafu chinowanikwa mukuwanda. Izvo zvakakosha kune akawanda maitiro emuviri uye zvinopa akasiyana mabhenefiti akadai sekuvandudza kudzora shuga yeropa, kuderedza insulin kuramba uye kudzikisa kweropa.

Almond Flour Gluten Yemahara?

Hupfu hwakagadzirwa negorosi hune puroteni inonzi gluten. Inobatsira mukanyiwa kuti utambanuke, uye unosimuka uye unova fluffy nekubata mhepo panguva yekubika.

chirwere chechiliac Avo vasingawirirani negorosi kana gorosi havagone kudya chikafu chine gluten nekuti muviri wavo unofunga kuti zvinokuvadza.

Kune vanhu ava, muviri unoburitsa autoimmune mhinduro yekubvisa gluten kubva mumuviri. Mhinduro iyi inokuvadza mutsara weura uye kuzvimbazvinogona kukonzera zviratidzo zvakadai semanyoka, kupera muviri, mapundu eganda, uye kuneta.

furawa yemaamanda Izvo zvose gorosi-isina uye gluten-isina, saka ndiyo imwe nzira yakanaka kune avo vanonzwisisa gorosi kana gluten.

Ndezvipi Zvakanakira Almond Flour?

kudzora shuga yeropa

Yakanatswa Zvokudya zvakagadzirwa negorosi zvine makabhohaidhiretsi akawanda asi zvishoma mumafuta uye fiber.

Izvi zvinogona kukonzera spikes yakakwirira uye nekukurumidza kudonha kwemazinga eshuga yeropa, izvo zvinokusundidzira iwe kuneta, nzara, uye kudya chikafu chakakwira mune shuga nemacalorie.

Kumashure, furawa yemaamanda Iyo yakaderera mumacarbohydrates asi yakakwirira mumafuta ane hutano uye fiber.

Zvimiro izvi zvinopa kuderera glycemic index Inobudisa shuga zvishoma nezvishoma muropa kuti ipe simba rinogara riripo.

furawa yemaamanda ine huwandu hwakati wandei hwe magnesium - chicherwa chinotamba mazana emabasa mumiviri yedu, kusanganisira kudzora shuga yeropa.

Inofungidzirwa kuti 2-25% yevanhu vane chirwere cheshuga chechipiri vane magnesium inoshaya, uye kugadzirisa izvi kuburikidza nekudya kana kuwedzera kunogona kuderedza zvakanyanya shuga yeropa nekuvandudza insulin basa.

furawa yemaamandaKukwanisa kwayo kuvandudza insulin kushanda kunogona kushandawo kune vanhu vane mazinga akaderera kana akajairika magesium asi vakafuta asi vasina rudzi rwechipiri chirwere cheshuga.

kurapwa kenza

furawa yemaamandaNdiyo imwe yehupfu hwekurwisa gomarara. Hupfu, uhwo hune antioxidants, hunogona kudzivirira gomarara nekudzikisa kukuvadzwa kwesero. Zvidzidzo zvakare zvinoti zvine chekuita mukuderedza zviratidzo zvegomarara rekoloni.

Utano hwemwoyo

Chirwere chemoyo ndicho chiri kukonzera kufa kwevanhu pasi rose.

High blood pressure uye "yakaipa" LDL cholesterol mazinga zviratidzo zvengozi yechirwere chemoyo.

Zvatinodya zvinogona kuva nemigumisiro inokosha paropa uye LDL cholesterol; Zvidzidzo zvakawanda zvinoratidza kuti maarmond anogona kubatsira zvakanyanya kune ese ari maviri.

Ongororo yezvidzidzo zvishanu zvinosanganisira vanhu zana nemakumi mana nevaviri vakawana kuti avo vaidya maarumondi akawanda vakawana kuderedzwa kweLDL cholesterol ye142 mg/dl.

Kunyange kuwanikwa uku kuri kuvimbisa, zvinogona kunge zvichikonzerwa nezvimwe zvinhu kunze kwekudya maamanda akawanda.

Semuenzaniso, vatori vechikamu muzvidzidzo zvishanu havana kutevera kudya kwakafanana. Naizvozvo, kurasikirwa nehuremu, uko kwakabatanawo nekudzikisa LDL cholesterol, kunogona kusiyana pakati pezvidzidzo.

Zvakare, kushomeka kwe magnesium kwakabatanidzwa neBP yakakwira mune zvese zvekuyedza nekutarisa zvidzidzo, uye maarumondi inzvimbo huru ye magnesium.

Nepo ongororo dzinoverengeka dzichiratidza kuti kugadzirisa kusakwana uku kunogona kubatsira kuderedza BP, hakuna kuenderana. Kutsvakurudza kwakawanda kunodiwa munzvimbo iyi kuti uwane mhedziso dzakasimba.

chiyero chesimba

Zvinozivikanwa kuti maarumondi anopa kuburitswa kwakasimba kwesimba. Izvi zvinoreva kuti kusiyana nehupfu hwegorosi, iyo inosimudza mazinga eglucose pakarepo, hupfu hwealmond zvishoma nezvishoma hunobudisa shuga muropa kuti hupe simba zuva rose. Unopedzisira wava kunzwa kurerukirwa uye kuwedzera simba.

Kugaya

furawa yemaamandaIyo yakapfuma mukudya fiber, iyo inobatsira mukugaya zviri nani uye kufamba kwakatsetseka kwehuturu. Zvakare zvakareruka, zvichideredza manzwiro ekuputika uye kuremerwa.

Bone Health

Maamondi, anotsigira hutano hwemapfupa, calcium akapfuma maererano Kapu ine maamanda angangoita makumi mapfumbamwe furawa yemaamanda Kuitwa.

Kushandisa hupfu uhu nguva dzose kunowedzera calcium mazinga mumuviri uye kunosimbisa mapfupa. Vitamin E, iyo yakawanda mune zvayo, inobatsirawo kuhutano hwemapfupa.

Kukuvadzwa kwesero

Maarumondi ane hupfumi hwevhitamini E. Vitamin E ivhitamini inonyungudika nemafuta uye zvakare ine antioxidant.

furawa yemaamandaKana ichishandiswa nguva dzose, inopa muviri neino antioxidant iyo inobatsira kuderedza oxidative kusagadzikana mumasero. Inorwisa mahara radicals uye inoderedza kukuvara kwesero.

Ndezvipi zvakaipa zvehupfu hwealmond?

furawa yemaamandaKunyangwe ichibatsira nekuda kweiyo yakaderera-carb yemukati, kune dzimwe njodzi dzehutano kubva mukunyanya kunwa hupfu uhu.

- Unoda maarumondi angangoita makumi mapfumbamwe kugadzira kapu imwe yeupfu hwearumondi. Izvi zvinogona kutungamirira kukuwedzera kwemaminerari uye mavhitaminzi anounza matambudziko makuru ehutano.

- Zvakanyanya kushandiswa kweupfu hwealmond zvinogona kukonzera uremu uye kufutisa.

-Kushandisa hupfu hwealmond mune yakakwira kupfuura yakakurudzirwa mari inogona kukonzera kuzvimba uye kuwedzera cholesterol.

Kuita Almond Flour

zvinhu

- 1 kapu yemaamanda

Kuita Almond Flour

– Fashaidza maamondi mumvura kwemaminitsi maviri.

– Kana watonhodza, bvisa matehwe woaomesa.

– Isa maarumondi mublender.

- Usamhanye kwenguva yakareba panguva, kwemasekonzi mashoma panguva.

- Kana resipi yako ichida humwe hupfu kana shuga, wedzera imwe uchikuya maarumondi.

– Tora hupfu huchangobva kugadzirwa mumudziyo usingapindi mhepo woinama.

- Chengetedza mudziyo mufiriji kana usingashandisi.

– Hupfu hunofanira kuchengetwa munzvimbo inotonhora uye ine rima.

Nzira yekuchengeta Almond Flour?

furawa yemaamanda Iine hupenyu hwesherufu hwemwedzi ingangoita 4-6 kana yaiswa mufiriji. Zvisinei, kana ukachengeta hupfu mufiriji, hunogona kugara kusvika gore. Kana yakaomeswa nechando, iwe uchafanirwa kuunza huwandu hunodiwa kune tembiricha yekamuri usati washandisa.

Chii chekuita neAlmond Flour?

furawa yemaamandaZviri nyore kushandisa. Mumabikirwo mazhinji, unogona kutsiva hupfu hwegorosi hwenguva dzose nehupfu uhu. Inogona kushandiswa pachinzvimbo chechingwa kupfeka nyama sehove, huku nemombe.

Kuipa kwekushandisa hupfu uhu panzvimbo yehupfu hwegorosi ndechekuti chikafu chakabikwa hachisimuke uye chakanyanya.

Izvi zvinodaro nekuti iyo gluten muupfu hwegorosi inobatsira mukanyiwa kutambanudza uye kugadzira mamwe mabhuru emhepo, ayo anobatsira zvakabikwa kusimuka.

Kuenzanisa kweAlmond Flour nemamwe maFlours

Vanhu vazhinji vanoshandisa hupfu hwemuarumondi pachinzvimbo chedzimwe nzira dzakakurumbira segorosi nehupfu hwekokonati. Heano aya akakurumbira akashandiswa hupfu uye furawa yemaamandakuenzanisa kwe…

Hupfu hwegorosi

furawa yemaamanda Iyo yakaderera zvikuru mumacarbohydrates pane hupfu hwegorosi asi yakakwirira mumafuta.

Izvi zvinoreva kuti yakakwirira mumacalorie. Asi inoigadzirisa nekudya kwayo.

28 gram furawa yemaamanda Inopa huwandu hwakanaka hwezuva nezuva vhitamini E, manganese, magnesium uye fiber.

furawa yemaamanda I-gluten-isina asi kwete hupfu hwegorosi, saka isarudzo yakanaka kune vanhu vane chirwere chechiliac kana kusawirirana kwegorosi.

Mukubika, hupfu hwemuarumondi hunogona kutsiva hupfu hwegorosi muchiyero che1: 1, asi zvinhu zvakabikwa zvakagadzirwa nazvo zvakapfava uye zvakanyanyisa nokuti hazvina gluten.

Phytic acid, an antinutrient, yakakwirira muupfu hwegorosi kupfuura hupfu hwemuarumondi, zvichiita kuti kusanyanya kutorwa kwezvokudya kubva muchikafu.

Inosunga kune zvinovaka muviri senge calcium, magnesium, zinc uye iron uye inoderedza kubatwa kwayo nematumbu.

Kunyangwe ganda remuarumondi richigara rine yakakwira phytic acid yemukati, inorasikirwa negoko rayo mukuita bleaching. furawa yemaamandaIyo haina phytic acid.

coconut upfu

Upfu hwegorosi se coconut upfuzvakare mu furawa yemaamandaIine macarbohydrates akawanda uye mafuta mashoma pane

Iyo inewo macalorie mashoma pane hupfu hwealmond, asi furawa yemaamanda Inopa mamwe mavitamini nemaminerari.

musha furawa yemaamanda Zvose furawa yekokonati haina gluten-isina, asi hupfu hwekokonati hunonyanya kuoma kubika nokuti inotora unyoro zvakanaka uye inogona kuita kuti kugadzirwa kwezvinhu zvakabikwa zviome uye zvinoputika.

Izvi zvinoreva kuti ungangoda kuwedzera mamwe mvura kumabikirwo kana uchishandisa hupfu hwekokonati.

Coconut hupfu maererano ne phytic acid furawa yemaamandaIyo yakakwira kupfuura yemukati yemukati, iyo inogona kuderedza huwandu hwekudya hunogona kutorwa nemuviri kubva kune chikafu chirimo.

Semagumo;

furawa yemaamandaIyo yakanakisa imwe nzira kune gorosi-based hupfu. Inovaka muviri uye ine zvakawanda zvinogona kubatsira pahutano, kusanganisira chirwere chemoyo uye kudzora shuga yeropa.

Iyo hainawo gluten-isina, saka avo vane chirwere chechiliac kana gorosi allergy vanogona kuishandisa nyore.