Iyini I-Almond Flour, Yenziwa Kanjani? Izinzuzo Nezingozi

ufulawa we-alimondiingenye ethandwayo esikhundleni sikafulawa kakolweni. Ine-carbs ephansi, igcwele izakhamzimba, futhi inoshukela kancane.

Inikeza izinzuzo eziningi kunofulawa kakolweni, njengokunciphisa i-cholesterol ye-LDL kanye nokumelana ne-insulin.

lapha "yini ufulawa wama-alimondi ulungele", "usetshenziswa kuphi ufulawa wama-alimondi", yini ufulawa wama-alimondi owenziwe ngawo", "ukwenziwa kanjani ufulawa we-alimondi ekhaya" izimpendulo zemibuzo yakho...

Yini i-Almond Flour?

ufulawa we-alimondiYenziwe ngama-alimondi agayiwe. Um-alimondi, Zigcinwa emanzini ashisayo ukuze zikhumule izikhumba zazo bese zigaywa zibe ufulawa ocolekileyo.

I-Almond Flour Nutritional Value

ecebile ngezakhi ufulawa we-alimondiAmagremu angu-28 analokhu kudla okulandelayo:

Amakhalori: 163

Amafutha: 14.2 amagremu (9 kuwo angama-monounsaturated)

Amaprotheni: 6.1 gram

Ama-carbohydrate: 5.6 g

I-fiber yokudla: 3 amagremu

I-Vitamin E: 35% we-RDI

IManganese: 31% we-RDI

I-Magnesium: 19% ye-RDI

Ithusi: 16% we-RDI

I-Phosphorus: 13% ye-RDI

ufulawa we-alimondi i-fat-soluble compound esebenza njenge-antioxidant, ikakhulukazi emzimbeni wethu. Vitamin E inothe ngo

Ivimbela ukulimala kwama-molecule ayingozi abizwa ngokuthi ama-radicals mahhala, asheshisa ukuguga futhi andise ingozi yesifo senhliziyo nomdlavuza. 

magnesium Kungesinye isakhamzimba esitholakala ngobuningi. Ibalulekile ezinqubweni eziningi emzimbeni futhi inikeza izinzuzo ezihlukahlukene njengokuthuthukisa ukulawula ushukela wegazi, ukunciphisa ukumelana ne-insulin nokwehlisa umfutho wegazi.

Ingabe I-Almond Flour Gluten Ayinayo?

Ufulawa owenziwe ngokolweni unephrotheni ebizwa ngokuthi i-gluten. Isiza inhlama ukuthi inwebe, futhi iphakame futhi ibe manzi ngokubamba umoya ngesikhathi sokupheka.

isifo se-celiac Labo abangezwani nokolweni noma ukolweni abakwazi ukudla ukudla okune-gluten ngoba imizimba yabo icabanga ukuthi kuyingozi.

Kulaba bantu, umzimba ukhiqiza impendulo ye-autoimmune yokukhipha i-gluten emzimbeni. Le mpendulo ilimaza ulwelwesi lwamathumbu futhi ukuvuvukalakungabangela izimpawu ezinjengohudo, ukuncipha komzimba, ukuqubuka kwesikhumba, nokukhathala.

ufulawa we-alimondi Kokubili akunayo ukolweni kanye ne-gluten-free, ngakho-ke kuyindlela ehlukile kulabo abazwela ukolweni noma i-gluten.

Yiziphi Izinzuzo Ze-Almond Flour?

ukulawula ushukela wegazi

Kulungisiwe Ukudla okwenziwa ngokolweni kunama-carbohydrate amaningi kodwa kunamafutha amancane kanye ne-fiber.

Lokhu kungabangela ukwehla kwezinga eliphezulu bese ukwehla ngokushesha kwamazinga kashukela egazini, kukwenze ukhathale, ulambe, futhi udle ukudla okunoshukela kanye nama-kilojoule amaningi.

Emuva, ufulawa we-alimondi Iphansi kuma-carbohydrate kodwa iphezulu kumafutha anempilo kanye ne-fiber.

Lezi zici ziyenza ibe phansi inkomba ye-glycemic Ikhipha ushukela kancane kancane egazini ukuze inikeze umthombo wamandla njalo.

ufulawa we-alimondi iqukethe inani eliphakeme kakhulu le-magnesium - imineral edlala amakhulukhulu ezindima emizimbeni yethu, okuhlanganisa nokulawula ushukela osegazini.

Kulinganiselwa ukuthi i-2-25% yabantu abanesifo sikashukela sohlobo lwe-38 banokuntuleka kwe-magnesium, futhi ukulungisa lokhu ngokudla noma izithasiselo kunganciphisa kakhulu ushukela wegazi futhi kuthuthukise ukusebenza kwe-insulin.

ufulawa we-alimondiIkhono layo lokuthuthukisa ukusebenza kwe-insulin lingasebenza nakubantu abanamazinga aphansi noma avamile e-magnesium kodwa abakhuluphele kodwa abangenalo uhlobo lwesifo sikashukela sohlobo 2.

ukwelashwa komdlavuza

ufulawa we-alimondiIngenye yefulawa yokulwa nomdlavuza. Ufulawa, onama-antioxidants amaningi, ungavimbela umdlavuza ngokunciphisa ukulimala kwamaseli okuhlobene ne-oxidation. Ucwaningo luphinde luveze ukuthi lunomthelela ekwehliseni izimpawu zomdlavuza wamakoloni.

Impilo yenhliziyo

Isifo senhliziyo siyimbangela yokufa ehamba phambili emhlabeni wonke.

Umfutho wegazi ophakeme kanye namazinga e-cholesterol "embi" ye-LDL yizimpawu zengozi yesifo senhliziyo.

Esikudlayo kungaba nomthelela omkhulu kumfutho wegazi kanye ne-cholesterol ye-LDL; Ucwaningo oluningi lubonisa ukuthi ama-alimondi angaba yinzuzo kubo bobabili.

Ukuhlaziywa kwezifundo ezinhlanu ezibandakanya abantu abangu-142 bathola ukuthi labo abadla ama-alimondi amaningi bathola ukwehla okuphakathi kwe-LDL cholesterol engu-5,79 mg/dl.

Nakuba lokhu kutholakala kuthembisa, kungase kube ngenxa yezinye izici ngaphandle nje kokudla ama-alimondi amaningi.

Isibonelo, abahlanganyeli ezifundweni ezinhlanu abazange balandele ukudla okufanayo. Ngakho-ke, ukuncipha kwesisindo, okubuye kuhlotshaniswe ne-cholesterol ephansi ye-LDL, kungahluka phakathi kwezifundo.

Futhi, ukuntuleka kwe-magnesium kuye kwaxhunyaniswa nomfutho wegazi ophakeme kuzo zombili izifundo zokuhlola nokuhlola, futhi ama-alimondi angumthombo omkhulu we-magnesium.

Nakuba ucwaningo oluningana lubonisa ukuthi ukulungisa lokhu kusilela kungasiza ukwehlisa umfutho wegazi, akuhambisani. Ucwaningo olwengeziwe luyadingeka kule ndawo ukuze kufinyelelwe esiphethweni esiqinile.

izinga lamandla

Kuyaziwa ukuthi ama-alimondi anikeza ukukhululwa okuqhubekayo kwamandla. Lokhu kusho ukuthi ngokungafani nofulawa kakolweni, okhuphula ngokushesha amazinga eglucose, ufulawa we-alimondi kancane kancane ukhipha ushukela egazini ukuze unikeze amandla usuku lonke. Ugcina uzizwa ulula futhi unomfutho.

Ukugaya

ufulawa we-alimondiInothile nge-fiber yokudla, esiza ekugayekeni okungcono nasekuhambiseni amathumbu abushelelezi. Ibuye ilula, inciphisa umuzwa wokuqunjelwa kanye nobunzima.

Impilo Yamathambo

Ama-alimondi, asekela impilo yamathambo, i-calcium ucebile ngokwemibandela Inkomishi enama-alimondi angaba ngu-90 ufulawa we-alimondi Uqedile.

Ukusebenzisa lo fulawa njalo kwandisa amazinga e-calcium emzimbeni futhi kuqinisa amathambo. I-Vitamin E, egcwele okuqukethwe kwayo, nayo inomthelela empilweni yamathambo.

Ukulimala kweseli

Ama-alimondi angumthombo ocebile we-vitamin E. I-Vitamin E iyivithamini encibilikayo emafutheni futhi iyi-antioxidant.

ufulawa we-alimondiUma isetshenziswa njalo, ihlinzeka umzimba ngale antioxidant esiza ekunciphiseni ukucindezeleka kwe-oxidative kumaseli. Ilwa nama-radicals mahhala futhi inciphisa ukulimala kwamaseli.

Iyini ingozi kafulawa we-alimondi?

ufulawa we-alimondiNakuba kunenzuzo ngenxa yokuqukethwe kwayo kwe-carb ephansi, kunezingozi ezithile zezempilo ezivela ekusebenziseni ngokweqile lo fulawa.

- Udinga okungenani ama-alimondi angama-1 ukwenza inkomishi eyodwa kafulawa we-alimondi. Lokhu kungaholela ekwandeni kwamaminerali namavithamini adala izinkinga ezinkulu zempilo.

- Extreme ukusetshenziswa kofulawa we-almond kungabangela ukukhuluphala nokukhuluphala.

- Ukusebenzisa ufulawa we-alimondi ngamanani aphakeme kunalawo anconyiwe kungabangela ukuvuvukala futhi kwandise i-cholesterol.

Ukwenza I-Almond Flour

izinto

– 1 inkomishi yama-alimondi

Ukwenza I-Almond Flour

– Bilisa ama-alimondi emanzini cishe imizuzu emibili.

– Ngemva kokupholisa susa izikhumba uzisule.

– Faka ama-alimondi ku-blender.

- Ungagijimi isikhathi eside ngesikhathi, imizuzwana embalwa ngesikhathi.

– Uma iresiphi yakho idinga omunye ufulawa noma ushukela, engeza ngenkathi ugaya ama-alimondi.

– Thatha ufulawa osanda kuphekwa esitsheni esingangeni moya uwuvale.

– Gcina isitsha esiqandisini uma singasetshenziswa.

– Ufulawa kufanele ugcinwe endaweni ebandayo nemnyama.

Ungagcina kanjani ufulawa we-almond?

ufulawa we-alimondi Iphila eshalofini cishe izinyanga ezi-4-6 uma isiqandisini. Nokho, uma ugcina ufulawa efrijini, ungahlala isikhathi esingangonyaka. Uma iqhwa, uzodinga ukuletha inani elidingekayo ekamelweni lokushisa ngaphambi kokulisebenzisa.

Yini okufanele uyenze nge-Almond Flour?

ufulawa we-alimondiKulula ukuyisebenzisa. Ezindleleni eziningi zokupheka, ungashintsha ufulawa kakolweni ojwayelekile ngalo fulawa. Ingasetshenziswa esikhundleni semvuthuluka yesinkwa ukugqoka inyama efana nenhlanzi, inkukhu nenyama yenkomo.

Ububi bokusebenzisa le fulawa esikhundleni sikafulawa kakolweni ukuthi ukudla okuphekiwe akuvuki futhi kuminyene.

Lokhu kungenxa yokuthi i-gluten kufulawa kakolweni isiza inhlama ukuba inwebe futhi idale amabhamuza omoya amaningi, esiza ukudla okubhakiwe kukhuphuke.

Ukuqhathaniswa kwe-Almond Flour nezinye Izifula

Abantu abaningi basebenzisa ufulawa we-alimondi esikhundleni sezinye izindlela ezidumile ezifana nofulawa kakolweni nokakhukhunathi. Nazi lezi ezidumile ezisetshenziswa ufulawa kanye ufulawa we-alimondiukuqhathanisa kwe...

U-flour kakulweni

ufulawa we-alimondi Iphansi kakhulu kuma-carbohydrate kunofulawa kakolweni kodwa kunamafutha amaningi.

Lokho kusho ukuthi inamakhalori amaningi. Kodwa iyasiza ngokudla kwayo.

I-gram ye-28 ufulawa we-alimondi Inikeza inani elihle lansuku zonke levithamini E, i-manganese, i-magnesium ne-fiber.

ufulawa we-alimondi I-gluten-free kodwa hhayi ufulawa wekolweni, ngakho-ke kuyindlela enhle kubantu abanesifo se-celiac noma ukungabekezelelani ukolweni.

Ekubhakeni, ufulawa we-alimondi ungashintsha ufulawa kakolweni ngesilinganiso esingu-1:1, kodwa izinto ezibhakiwe ezenziwe ngawo ziyisicaba futhi ziminyene ngoba azinayo i-gluten.

I-Phytic acid, i-antinutrient, iphezulu kufulawa kakolweni kunofulawa we-alimondi, okuholela ekumunceni okuncane komsoco ekudleni.

Ibophezela ezakhamzimba ezifana ne-calcium, i-magnesium, i-zinc ne-iron futhi inciphisa ukumuncwa kwayo ngamathumbu.

Nakuba isikhumba se-alimondi ngokwemvelo sinokuqukethwe okuphezulu kwe-phytic acid, silahlekelwa igobolondo laso enkambweni yokufiphala. ufulawa we-alimondiAyinayo i-phytic acid.

ufulawa kakhukhunathi

U-Flour kakulweni gibi ufulawa kakhukhunathiku ufulawa we-alimondiInama-carbohydrate amaningi namafutha amancane kunalawo

Futhi iqukethe ama-calories ambalwa kunofulawa we-almond, kodwa ufulawa we-alimondi Inikeza amavithamini namaminerali engeziwe.

umphetho ufulawa we-alimondi Kokubili ufulawa kakhukhunathi awunayo i-gluten, kodwa ufulawa kakhukhunathi unzima kakhulu ukuwupheka ngoba ubamba umswakama kahle futhi ungenza ukuthungwa kwezinto ezibhakwayo zome futhi zibe muncu.

Lokhu kusho ukuthi kungase kudingeke wengeze uketshezi oluthe xaxa kumaresiphi uma usebenzisa ufulawa kakhukhunathi.

Ufulawa kakhukhunathi ngokwemibandela ye-phytic acid ufulawa we-alimondiIphakeme kunokuqukethwe kwezakhi, okunganciphisa inani lemisoco umzimba ongayithola ekudleni okuqukethe.

Ngenxa yalokho;

ufulawa we-alimondiKuyindlela enhle kakhulu yokukhetha ufulawa osuselwe kukolo. Inomsoco futhi inezinzuzo eziningi zezempilo ezingaba khona, okuhlanganisa nesifo senhliziyo nokulawula ushukela egazini.

Futhi ayinayo i-gluten, ngakho-ke labo abanesifo se-celiac noma ukungezwani kukakolweni bangayisebenzisa kalula.