Yintoni i-Almond Flour, Yenziwa Njani? Iingenelo kunye neeNgozi

umgubo wealmondyenye indlela ethandwayo kumgubo wengqolowa. Isezantsi kwi-carbs, igcwele izondlo, kwaye iswiti kancinane.

Ibonelela ngeenzuzo ezingaphezulu kunomgubo wengqolowa, njengokunciphisa i-cholesterol ye-LDL kunye nokumelana ne-insulin.

Isicelo "yintoni umgubo wealmondi olungele", "usetyenziswa phi umgubo wealmondi", yintoni umgubo wealmondi owenziwe ngawo", "ukwenziwa njani umgubo wealmondi ekhaya" iimpendulo kwimibuzo yakho...

Yintoni i-Almond Flour?

umgubo wealmondYenziwe ngeealmondi zomhlaba. Iamangile, Zigcinwa emanzini ashushu ukuze zixobule izikhumba zazo zize zicolwe zibe ngumgubo ocolekileyo.

Ixabiso leSondlo le-Almond Flour

zizityebi kwizondlo umgubo wealmondI-28 grams yayo inala maxabiso alandelayo esondlo:

Iikhalori: 163

Amafutha: 14.2 grams (i-9 yazo i-monounsaturated)

Iiprotheni: 6.1 gram

Iikhabhoni: 5.6 gram

Ifayibha yokutya: 3 grams

I-Vitamin E: i-35% ye-RDI

IManganese: 31% yeRDI

I-Magnesium: i-19% ye-RDI

Ubhedu: 16% ye-RDI

Phosphorus: 13% yeRDI

umgubo wealmond i-fat-soluble compound esebenza njenge-antioxidant, ngakumbi emzimbeni wethu. Ivithamin E usisityebi kwi

Ikhusela umonakalo kwiimolekyuli ezinobungozi ezibizwa ngokuba yi-radicals yamahhala, ekhawulezisa ukuguga kunye nokwandisa ingozi yesifo senhliziyo kunye nomhlaza. 

wemagniziyam Sesinye isakhamzimba esifumaneka ngobuninzi. Kubalulekile kwiinkqubo ezininzi emzimbeni kwaye unikezela ngeenzuzo ezahlukeneyo ezifana nokuphucula ukulawula iswekile yegazi, ukunciphisa ukuxhatshazwa kwe-insulin kunye nokunciphisa uxinzelelo lwegazi.

Ngaba i-Almond Flour Gluten ayinayo?

Umgubo owenziwe ngengqolowa uneprotheyini ebizwa ngokuba yigluten. Inceda intlama ukuba yolule, kwaye iphakame kwaye ibe manzi ngokubamba umoya ngexesha lokupheka.

isifo se-celiac Abo bangahambisaniyo nengqolowa okanye ingqolowa abanakutya ukutya okune-gluten kuba umzimba wabo ucinga ukuba kuyingozi.

Kwaba bantu, umzimba uvelisa impendulo ye-autoimmune yokususa i-gluten emzimbeni. Le mpendulo iyonakalisa i-lining yamathumbu kunye ukudumbakunokubangela iimpawu ezinjengorhudo, ukunciphisa umzimba, irhashalala, nokudinwa.

umgubo wealmond Yomibini ingqolowa kunye ne-gluten-free, ngoko ke yindlela efanelekileyo kakhulu kwabo banovelwano lwengqolowa okanye i-gluten.

Ziziphi iiNzuzo zomgubo weAlmond?

ukulawula iswekile yegazi

Icokisiwe Ukutya okwenziwa ngengqolowa kuphezulu kwicarbohydrates kodwa kuphantsi kwamafutha kunye nefiber.

Oku kunokubangela i-spikes ephezulu kwaye emva koko yehle ngokukhawuleza kumanqanaba eswekile yegazi, ikwenza udinwe, ulambe, kwaye utye ukutya okuphakamileyo kwiswekile kunye neekhalori.

Ngasemva, umgubo wealmond Iphantsi kwi-carbohydrates kodwa iphezulu kumafutha anempilo kunye nefayibha.

Ezi mpawu ziyenza ibephantsi isalathisi se-glycemic Ikhupha iswekile kancinane egazini ukuze inike umthombo wamandla rhoqo.

umgubo wealmond iqulethe isixa esiphezulu se-magnesium-iminerali edlala amakhulukhulu eendima emizimbeni yethu, kuquka nokulawula iswekile yegazi.

Kuqikelelwa ukuba i-2-25% yabantu abanesifo sikashukela sohlobo lwe-38 banokusilela kwe-magnesium, kwaye ukulungisa oku ngokutya okanye izongezo kunokunciphisa kakhulu iswekile yegazi kunye nokuphucula ukusebenza kwe-insulin.

umgubo wealmondAmandla ayo okuphucula umsebenzi we-insulin angasebenza nakubantu abanamanqanaba aphantsi okanye aqhelekileyo e-magnesium kodwa batyebe kakhulu kodwa abanalo uhlobo lwe-2 yeswekile.

unyango lomhlaza

umgubo wealmondNgomnye womgubo wokulwa nomhlaza. Umgubo, okwizinga eliphezulu le-antioxidants, unokuthintela umhlaza ngokunciphisa umonakalo weseli onxulumene ne-oxidation. Uphononongo lukwachaza ukuba kunempembelelo ekunciphiseni iimpawu zomhlaza wekoloni.

Impilo yentliziyo

Isifo senhliziyo sesona sizathu siphambili sokufa kwihlabathi liphela.

Uxinzelelo lwegazi oluphezulu kunye namanqanaba e-cholesterol "embi" ye-LDL ziziphawu zomngcipheko wesifo sentliziyo.

Into esiyidlayo ingaba nempembelelo enkulu kwixinzelelo lwegazi kunye ne-cholesterol ye-LDL; Izifundo ezininzi zibonisa ukuba iialmond zinokuba luncedo kakhulu kuzo zombini.

Uhlalutyo lwezifundo ezihlanu ezibandakanya abantu be-142 bafumanisa ukuba abo badla ii-almonds ezininzi bafumana ukuncitshiswa kwe-LDL ye-cholesterol ye-5,79 mg / dl.

Ngelixa oku kufunyaniswayo kuyathembisa, kusenokuba kungenxa yezinye izinto ngaphandle kokutya iialmonds ezininzi.

Ngokomzekelo, abathathi-nxaxheba kwizifundo ezihlanu abazange balandele ukutya okufanayo. Ke ngoko, ukwehla kobunzima, okukwadityaniswa ne-cholesterol ephantsi ye-LDL, kunokwahluka phakathi kwezifundo.

Kwakhona, ukunqongophala kwe-magnesium kuye kwadityaniswa noxinzelelo lwegazi oluphezulu kuzo zombini izifundo zovavanyo kunye nokuqwalaselwa, kwaye iialmonds zingumthombo omkhulu we-magnesium.

Nangona uphando oluninzi lubonisa ukuba ukulungisa ezi ntsilelo kunokunceda ukunciphisa uxinzelelo lwegazi, azihambelani. Uphando oluthe kratya luyafuneka kule nkalo ukuze wenze izigqibo eziqinileyo.

inqanaba lamandla

Kuyaziwa ukuba ii-almonds zibonelela ngokukhululwa okuzinzileyo kwamandla. Oku kuthetha ukuba ngokungafaniyo nomgubo wengqolowa, othi unyuse ngoko nangoko amanqanaba eglucose, umgubo we-almond ukhupha kancinci iswekile egazini ukuze unike amandla imini yonke. Uphela uziva ukhaphukhaphu kwaye unamandla.

Ukwetyisa

umgubo wealmondItyebile kwifiber yokutya, enceda ekutyeni ngcono kunye nokuhamba kakuhle kwamathumbu. Ikwalula, inciphisa imvakalelo yokuqunjelwa kunye nobunzima.

Impilo Yamathambo

Iialmond, ezixhasa impilo yamathambo, calcium sisityebi ngokwemiqathango Ikomityi emalunga nama-amangile angama-90 umgubo wealmond Kwenziwe.

Ukusebenzisa lo mgubo rhoqo kwandisa amanqanaba calcium emzimbeni kwaye komeleza amathambo. I-Vitamin E, eninzi kumxholo wayo, nayo inegalelo kwimpilo yamathambo.

Umonakalo weseli

Iialmond zingumthombo otyebileyo we-vitamin E. I-Vitamin E yivithamini enyibilikayo ngamafutha kwaye ikwayi-antioxidant.

umgubo wealmondXa isetyenziswa rhoqo, inika umzimba ngale antioxidant enceda ukunciphisa uxinzelelo lwe-oxidative kwiiseli. Ilwa neeradicals zamahhala kwaye inciphisa umonakalo weseli.

Ziziphi iingozi zomgubo we-almond?

umgubo wealmondNangona kunenzuzo ngenxa yomxholo we-carb ephantsi, kukho imingcipheko yempilo evela ekusetyenzisweni ngokugqithisileyo kwalo mgubo.

Udinga iiamangile ezingama-1 ubuncinci ukwenza ikomityi enye yomgubo weamangile. Oku kunokukhokelela ekunyukeni kweeminerali kunye neevithamini ezibeka iingxaki ezinzulu zempilo.

- Ngokugqithisileyo ukusetyenziswa komgubo we-almond kunokubangela ubunzima kunye nokutyeba.

-Ukusebenzisa umgubo we-almond ongaphezulu kunexabiso elicetyiswayo kunokubangela ukuvuvukala kunye nokunyusa i-cholesterol.

Ukwenza umgubo weAlmond

izinto

– 1 ikomityi yeeamangile

Ukwenza umgubo weAlmond

– Bilisa iiamangile emanzini malunga nemizuzu emibini.

– Emva kokupholisa, susa ulusu kwaye uzomise.

– Beka iiamangile kwi-blender.

-Musa ukubaleka ixesha elide ngexesha, kuphela imizuzwana embalwa ngexesha.

Ukuba iresiphi yakho ifuna omnye umgubo okanye iswekile, yongeza ngelixa usila iialmondi.

– Thatha umgubo osandula kulungiselelwa kwisingxobo esingangeni moya uze usitywine.

– Gcina isitya efrijini xa singasetyenziswa.

– Umgubo kufuneka ugcinwe kwindawo ebandayo nemnyama.

Ukugcina njani umgubo weAlmond?

umgubo wealmond Inobomi beshelufu obumalunga neenyanga ezi-4-6 xa ifakwe efrijini. Nangona kunjalo, ukuba ugcina umgubo kwisikhenkcisi, ungahlala ukuya kutsho kunyaka. Ukuba umkhenkce, kuya kufuneka uzise isixa esifunekayo kwiqondo lobushushu begumbi ngaphambi kokuba usebenzise.

Yintoni onokuyenza ngomgubo weAlmond?

umgubo wealmondKulula ukuyisebenzisa. Kwiindlela ezininzi zokupheka, unokutshintsha umgubo wengqolowa oqhelekileyo kunye nalo mgubo. Ingasetyenziswa endaweni yesonka sokwambathisa inyama efana nentlanzi, inkukhu kunye nenyama yenkomo.

Ububi bokusebenzisa lo mgubo endaweni yomgubo wengqolowa kukuba ukutya okuphekiweyo akuvuki kwaye kuxinene.

Oku kungenxa yokuba i-gluten kumgubo wengqolowa inceda inhlama yolule kwaye idale amaqamza omoya amaninzi, anceda ukutya okubhakiweyo kunyuke.

Ukuthelekiswa komgubo weAlmond kunye nezinye iiFlours

Abantu abaninzi basebenzisa umgubo we-almond endaweni yezinye iindlela ezidumileyo ezifana nengqolowa kunye nomgubo wekhokhonathi. Nazi ezi zithandwayo zomgubo osetyenziswayo kunye umgubo wealmonduthelekiso lwe...

Uflawa wengqolowa

umgubo wealmond Isezantsi kakhulu kwiicarbohydrates kunomgubo wengqolowa kodwa kunamafutha amaninzi.

Oko kuthetha ukuba iphezulu kwiikhalori. Kodwa iyayilungisa ngokutya kwayo.

Igram ye28 umgubo wealmond Inika inani elifanelekileyo le-vitamin E yemihla ngemihla, i-manganese, i-magnesium kunye nefiber.

umgubo wealmond I-gluten-free kodwa kungekhona umgubo wengqolowa, ngoko kuyindlela enkulu kubantu abanesifo se-celiac okanye ukunyamezela kwengqolowa.

Ekubhaka, umgubo we-almond unokuthatha indawo yomgubo wengqolowa kwi-1: 1 isilinganiso, kodwa izinto ezibhakiweyo ezenziwe ngayo zithambile kwaye zixinene ngenxa yokuba azinayo i-gluten.

I-Phytic acid, i-antinutrient, iphezulu kumgubo wengqolowa kunomgubo we-almond, okhokelela ekufunxeni okuncinci kwezondlo ekutyeni.

Ibophelela kwizondlo ezifana ne-calcium, i-magnesium, i-zinc kunye ne-iron kwaye inciphisa ukufunxwa kwayo ngamathumbu.

Nangona ulusu lwe-almond ngokwemvelo lunomxholo ophezulu we-phytic acid, ilahlekelwa igobolondo layo kwinkqubo yokucoca. umgubo wealmondAyinayo i-phytic acid.

umgubo wekhokhonathi

Uflawa wengqolowa ezifana umgubo wekhokhonathinayo kwi umgubo wealmondInecarbohydrates eninzi kunye namafutha amancinci kune

Kwakhona iqulethe iikhalori ezimbalwa kunomgubo we-almond, kodwa umgubo wealmond Ibonelela ngeevithamini kunye neeminerali ezininzi.

ekhaya umgubo wealmond Zombini umgubo kakhukhunathi awunayo i-gluten, kodwa umgubo wekhokhonathi unzima kakhulu ukuwupheka kuba ufunxa umswakama kakuhle kwaye unokwenza ukuthungwa kwezinto ezibhakiweyo zome kwaye ziqhekeze.

Oku kuthetha ukuba unokufuna ukongeza ulwelo ngakumbi kwiiresiphi xa usebenzisa umgubo wekhokhonathi.

Umgubo weCoconut ngokwemigaqo ye-phytic acid umgubo wealmondIphezulu kunomxholo wezondlo, ezinokunciphisa izondlo umzimba onokufunxa ekutyeni okuquletheyo.

Ngenxa yoko;

umgubo wealmondYeyona ndlela ibalaseleyo kumgubo owenziwe ngengqolowa. Inezondlo kwaye ineenzuzo ezininzi zempilo ezinokubakhona, kubandakanywa nesifo sentliziyo kunye nolawulo lweswekile yegazi.

Kananjalo ayinayo i-gluten, ngoko ke abo banesifo se-celiac okanye i-wheat allergies banokuyisebenzisa ngokulula.