Amathiphu wokwengeza ama-alimondi ekudleni kwakho kwesifo sikashukela
Ngenkathi ama nati ngokuvamile ekhulu kakhulu kunamafutha futhi engacabangi ngaso sonke isikhathi ukuthi iyindlela enhle yokudla okunamafutha aphansi, okudla okunesifo sikashukela, ama-alimondi kuyisimo esikhethekile.
Okuphezulu kumafutha amahle
Ama-alimondi anezibalo eziphakeme kakhulu zamafutha a-monounsaturated noma amafutha anempilo ahlangene nengozi enciphise yesifo senhliziyo.
Futhi zicebile ku-vitamin E antioxidant kanye ne-amaminerali magnesium (okuthuthukisa ukugeleza kwegazi, oksijini, kanye nezakhi zomzimba kuwo wonke umzimba) kanye ne-potassium (okuyinto i-electrolyte ebalulekile ehilela ukuguqulwa kwamagciwane kanye nokweqa imisipha).
Izinzuzo Kubantu abanesifo sikashukela
Kubantu abanesifo sikashukela, ukufaka ama-almonds zibe izinhlelo zokudla kubonakala kunciphisa ukuphakama kokudla emva kokudla kweshukela egazini kanye ne-insulin.
Ngaphezu kwalokho, ukudla ama-alimondi kanye nokudla okunama-glycemic-index kakhulu kunciphisa inani le- glycemic yokudla futhi kunciphisa ukwanda kwe-ushukela wegazi ngemva kokudla.
Zonke ezinye izindaba ezinhle ukuthi ukuhlolwa okukodwa kutholakale ukuthi ukufaka esikhundleni sama-calories angu-20% okudla okunama-alimondi kuholele ekumakheni okuthuthukisiwe kokuzwela kwe-insulini namazinga aphansi e-cholesterol.
Amathiphu wokufaka ama-alimondi ekudleni kwakho
- Yiba ne-almonds encane njengendlela yokudla okunezithelo.
- Zama ibhotela le-almond esikhundleni sebhokisi le-peanut ku-toast lonke noma isinkwa.
- Ama-salad aphezulu anama-alimondi asetshenziswe kancane kuhhavini.
- Chop almonds bese wengeza kulayisi, pasta, noma imifino ekhishwayo ye-crunch eyengeziwe.
- Sebenzisa ama-alimondi aqoshiwe esikhundleni sezinhlanzi zesinkwa phezulu kwe-casseroles ebhaka.
Okuningi ngokufaka ama-alimondi ekudleni kwakho
- Sebenzisa ubisi lwe-almond olungenayo okwesibhakabhaka ku-shakes-friendly friendly shakes, sauces, egg nog, nezinye zokupheka.
- Ufulawa wama-alimondi (into efanayo ne-alimondi ukudla) ingasetshenziswa ezinhlobonhlobo eziningi zokupheka yisifo sikashukela.
Isifo sikashukela-Ukupheka Okumnandi Kwe-Almond
- Ukudlulisa Ubisi Lama-almond Ngomsola Wenkomo
- I-Low-Carb, i-Recipe Yamahhala we-Almond Pie Crust
- I-Recipe-Carb Pancakes Recipe Yenziwe Ngesidlo Se-Almond
Isifo Sikashukela Esengeziwe - Amantongomane Ahlekayo
- Ama-Walnuts Awokudla Okuphansi-I-Carb
> Imithombo:
> Michele Wien, DrPH, David Bleich, MD, Maya Raghuwanshi, MD, Susan Gould-Forgerite, PhD, Jacqueline Gomes, MBA, Lynn Monahan-Couch, MPH noKejiji Oda, MPH. Ukusetshenziswa kwe-Almond kanye Nezifo Zingozi Zezinhliziyo Emadodeni Adala Anama-Prediabetes. I-Journal ye-American College of Nutrition. 2010 29 (3): 189-197.
> Kendall Cw, Josse Ar, Esfahani A, Jenkins DJ. Amantongomane, iMetabolic Syndrome kanye nesifo sikashukela. I-British Journal Yokudla. 2010 104 (4): 465-73.