12 Izinzuzo Zezempilo Zama-alimondi

Ama-alimondi angelinye lamantongomane athandwa kakhulu emhlabeni wonke ngenxa yenani lawo eliphezulu lokudla okunempilo kanye nezinzuzo zezempilo. Lawa mantongomane agcwele amafutha anempilo, ama-antioxidants, amavithamini, namaminerali akhuthaza impilo yonke. Nakuba abantu abaningi bazi ukuthi ama-alimondi alungele impilo, abaningi bangase bazibuze - yiziphi izinzuzo ezithile zezempilo zokudla ama-alimondi?

Kungakhathaliseki ukuthi uyawathanda ama-alimondi njenge-topping ku-ayisikhilimu wakho noma unobisi lwe-alimondi ku-smoothie yakho, ama-alimondi engeza i-crunch egculisayo kanye ne-flavour ekudleni kuyilapho ekhuthaza ukudla okunempilo. Ubuncane bamantongomane buphika umthelela omkhulu angaba nawo empilweni nasempilweni. Kungenxa yokuthi imbewu ye-alimondi iqukethe ama-antioxidants, amaprotheni, amafutha enempilo, kanye namaminerali ahlinzeka ngezinzuzo ezihlukahlukene. Ake sibheke ezimbalwa zalezi zinzuzo.

Inani Lomsoco Lama-alimondi

Ngokuqhathaniswa namanye amantongomane, lawa ma-alimondi anenani eliphakeme kakhulu lamaprotheni, i-fibre, i-magnesium, amafutha e-monounsaturated & polyunsaturated, insimbi, i-calcium, ne-folate. Ama-alimondi nawo acebile ku-Vitamin E, i-riboflavin, i-niacin nama-phytochemicals afana ne-flavonoids.

Ku-100 amagremu ama-alimondi aluhlaza, ungathola:

Uma ufaka usawoti kanye nama-alimondi awosiwe, amagremu ayi-100 aqukethe:

12 Izinzuzo Zezempilo Zama-alimondi

1. Yehlisa Amazinga E-Cholesterol

• Ukudla ama-alimondi njalo kungasiza ekunciphiseni amazinga aphezulu e-cholesterol.
• Ucwaningo lukhombisa ukuthi ukudla ama-alimondi kuphakamisa amanani kavithamini E kumaseli abomvu egazi (RBCs), okunikeza imiphumela ye-antioxidant ukuvikela ukunqwabelana kwe-cholesterol.
• Ukudla ama-alimondi ambalwa nsuku zonke kukhiqiza uvithamini E owengeziwe ukunciphisa izingozi ze-cholesterol.
• I-Vitamin E, amafutha e-monounsaturated, nama-phytosterols kuma-alimondi, konke kusiza ukwehlisa i-cholesterol.
• Ngakho-ke, ukwengeza ama-alimondi ekudleni kwakho kwansuku zonke kungasiza ekwehliseni i-cholesterol ye-LDL futhi kuthuthukise amazinga e-cholesterol ephelele.

2. Sekela Impilo Yenhliziyo

• Ama-alimondi anezakhi ezinikeza amandla enhliziyo nemithambo yegazi impilo inhliziyo.
• Ucwaningo lukhombisa ukuhlanganisa ama-alimondi namanye amantongomane ekudleni kuthuthukisa impilo yenhliziyo.
• Amafutha anempilo, uvithamini E, i-fibre, i-magnesium, nama-antioxidants aku-alimondi konke kukhuthaza impilo yenhliziyo.
• Ukudla okugcwele amantongomane kunikeza izinzuzo zenhliziyo nemithambo yegazi ngokwehlisa i-cholesterol nomfutho wegazi.

3. Lawula Ushukela Wegazi

• Izakhi ezitholakala kuma-alimondi, ikakhulukazi i-magnesium (Mg), zingasiza ekulawuleni amazinga kashukela egazini.
• I-magnesium eku-alimondi isiza ekulawuleni nasekuzinziseni amazinga kashukela egazini.
• Kubantu abanesifo sikashukela, ama-alimondi angathuthukisa ukumelana ne-insulin ngenxa yokuqukethwe kwawo kwe-magnesium.
• I-fiber namafutha anempilo kuma-alimondi nawo asiza ukulawula ukukhuphuka koshukela wegazi ngemva kokudla.
• Ama-alimondi ayinketho ehlakaniphile yokudla okulula kulabo abafuna ukulawula kangcono amazinga kashukela egazini.

4. Nikeza u-Vitamin E

• Ama-alimondi anamazinga aphezulu kavithamini E, i-antioxidant evikela amangqamuzana ekulimaleni.
• Ukudla okuningi kwe-vitamin E kuxhunyaniswa nezingozi eziphansi zoku I-Alzheimer's, umdlavuza, nesifo senhliziyo.
• Iounce nje yama-alimondi inikeza u-37% wevithamini E oyinconyelwe nsuku zonke.
• Linganisela ukudla kwakho, njengoba uvithamini E omningi angase andise izingozi zomdlavuza wendlala yesinye.
• Ukuze ukwandise ukudla kwe-vitamin E kuma-antioxidants ayo avikelayo, jabulela ukunikezwa kwama-alimondi nsuku zonke.

5. Aid Weight Loss

• Ama-alimondi angasiza ekulawuleni isisindo ngenxa yephrofayili yawo ye-stellar izakhi.
• Ngamaprotheni amaningi, i-fiber kanye nama-carbs aphansi, ama-alimondi athuthukisa ukusutha ukuze anciphise ukudla kwekhalori.
• Le phrofayili yomsoco isekela ukulawula ukudla kanye nokuphathwa kwesisindo esinempilo.
• Ifayibha ikugcina uzizwa ugcwele isikhathi eside, kuyilapho amaprotheni namafutha kusiza ukulawula amahomoni endlala.
• Ucwaningo lubonisa ukuthi abadla amantongomane bavame ukuba nama-BMI aphansi kanye nesisindo somzimba esinempilo.

6. Ucebile Ngezakhamzimba

Ama-alimondi anikeza izinhlobonhlobo zamavithamini, amaminerali, nezakhi ezimangalisayo.

• 28 amagremu ama-alimondi aqukethe:
  • Amaprotheni: 6 amagremu
  • I-Fibre: 3.5 amagremu
  • Amafutha: 14 amagremu
  • I-Vitamin E: 37% Inani lansuku zonke
  • I-Manganese: 32% DV
  • I-Magnesium: 20% DV
• Ama-alimondi nawo aqukethe ithusi, i-vitamin B2, i-phosphorus, nokunye.
• Banikeza amanani aphezulu e-biotin, i-zinc, insimbi, i-folate, nama-antioxidants.
• Ukwakheka kwe-stellar okunomsoco kwama-alimondi kuwenza abe isengezo esihle ekudleni okunothile ngezakhi.

7. Lawula Umfutho Wegazi

• Ama-alimondi anezakhi ezifana ne-magnesium esiza ekulawuleni ukushaya kwegazi.
• Amazinga aphansi e-magnesium angaholela kumfutho wegazi ophakeme kanye nezinkinga zempilo ezihlobene.
• Ukwengeza ama-alimondi ekudleni kwakho kungasiza uma untula i-magnesium. Ngaphezu kwalokho, amaprotheni asekelwe ezitshalweni kanye ne-fiber kuma-alimondi nawo akhuthaza amazinga omfutho wegazi onempilo.

8. Sekela Impilo Yamehlo

• I-vitamin E kuma-alimondi ivikela amehlo futhi inciphise izinguquko ezingavamile zamalensi.
• Nakuba izaqathi zisiza ukubona, ama-alimondi ahlinzeka ngokukhethekile nge-vitamin E ukuze kuvikelwe iso.
• I-Vitamin E ivikela ulwelwesi lwamehlo futhi ivimbele ukonakala kwe-macular.

9. Nikeza ama-Antioxidants

• Ama-alimondi aqukethe ama-antioxidants avikela ukuvuvukala, umdlavuza, ukuguga nokucindezeleka.
• Ucwaningo lukhombisa ukuthi ukudla amagremu angama-84 ama-alimondi nsuku zonke kukhulisa amazinga e-antioxidant.
• Uvithamini E, ama-flavonoid, ama-phenolic acid, nama-phytosterols, konke kusebenza njengama-antioxidants kuma-alimondi.
• Ukwengeza ama-alimondi esimisweni sakho kukunikeza indlela elula yokwandisa ukuthathwa kwe-antioxidant futhi uthuthukise impilo yonke.

10. Yondla Isikhumba

• Kufanele ujabulele ama-alimondi nsuku zonke ukuze wondle isikhumba sakho kusuka ngaphakathi nangaphandle.
• Ama-alimondi aqukethe i-flavonoid antioxidant etholakala nasetiyeni eliluhlaza kanye ne-broccoli ezondla futhi ivikele isikhumba ekugugeni.
• Lezi zinzuzo zesikhumba zenza ama-alimondi abe isithako esibalulekile emikhiqizweni eminingi yokunakekelwa kwesikhumba.
• I-Vitamin E namafutha anempilo asiza ukulwa nemibimbi futhi anikeze umswakama.

11. Ingavimbela Umdlavuza

• Ucwaningo lwezokwelapha olumbalwa lubonisa ukuthi ama-alimondi angasiza ekuvimbeleni umdlavuza othile.
• I-fiber ephezulu kuma-alimondi isusa ubuthi emzimbeni futhi ikhuthaze ukugaya okunempilo ukunciphisa umdlavuza colon ubungozi.
• Ama-alimondi aqukethe novithamini E kanye nama-flavonoid alawula ukukhula kwamangqamuzana omdlavuza webele.
• Izinhlobo zamantongomane ezixhunyaniswe kakhulu nokuvimbela umdlavuza ama-alimondi nama-walnuts.
• Nakuba ucwaningo olwengeziwe ludingeka, ukwengeza ama-alimondi ekudleni kwakho kungase kunikeze izinzuzo zokulwa nomdlavuza.

12. Khulisa Amandla Engqondo

• Ama-alimondi aqukethe izakhamzimba ezondla ubuchopho nesimiso sezinzwa.
• I-L-carnitine ne-riboflavin enikezwa ama-alimondi isekela ukukhula kwamangqamuzana obuchopho.
• I-phenylalanine kuma-alimondi nayo isiza ukusebenza kwengqondo.
• I-Magnesium igcina ukuxhumana kwezinzwa kunempilo futhi ithuthukisa inkumbulo.

Izingozi Zokusebenzisa Ama-alimondi

Ama-alimondi anenzuzo empilweni, kodwa ukuwadla ngokweqile kungaholela ezinkingeni ezithile. Abanye abantu bangase babe nokungezwani komzimba nokudla ama-alimondi amaningi. Izingozi ezingaba khona ezihlobene nokudla kwe-alimondi ngokweqile zihlanganisa:

• I-nausea
• Ukuvota
• Inkinga yokugwinya
• Uhudo
• Ukuphelelwa umoya
• Ukuluma okukhulu

I-Almond Allergies

Ukwaliwa ama-alimondi kwenzeka lapho amasosha omzimba ebona ngephutha amaprotheni kuma-alimondi njengayingozi, okubangela ukungezwani komzimba. Izimpawu zokungezwani ne-almond zingahluka ukusuka komnene kuye kokuqina futhi zingabandakanya:

• Ukusabela kwesikhumba: Ukuluma, ukuqubuka, noma i-eczema
• Izinkinga zokugaya ukudla: isicanucanu, ukuhlanza, noma isifo sohudo
• Izinkinga zokuphefumula: Ukuphefumula kanzima, ukushaywa umoya, noma ukuminyana emakhaleni
• Ukuvuvukala: Ikakhulukazi ebusweni, ezindebeni, noma emphinjeni, okungaholela ekubeni kube nzima ukugwinya
• I-Anaphylaxis: Ukusabela okunamandla, okungase kube yingozi empilweni okudinga ukunakekelwa ngokushesha, okubonakaliswa ukuphefumula kanzima, ukwehla ngokushesha komfutho wegazi, nokulahlekelwa ukwazi.

Ungawengeza kanjani ama-alimondi ekudleni kwakho kwansuku zonke?

Ukwengeza ama-alimondi ekudleni kwakho kwansuku zonke kungaba mnandi futhi kunempilo. Nazi ezinye izindlela ezilula zokwengeza ama-alimondi ekudleni kwakho kwansuku zonke:

• Uswidi Kuma-alimondi: Jabulela ama-alimondi ambalwa aluhlaza noma agazingiwe njengesiphuzo esisheshayo, esinomsoco.
• I-Almond Butter: Sabalalisa ibhotela le-alimondi ku-toast, uyixube ku-oatmeal, noma uyisebenzise njengediphu yezithelo nemifino.
• Ama-Smoothies: Hlanganisa ama-alimondi noma ibhotela le-almond ku-smoothie yakho ukuze uthole amaprotheni angeziwe nokuthungwa.
• Amasaladi: Fafaza ama-alimondi aqoshiwe kumasaladi ukuze uthole umfutho ophuke, onambitheka.
• Ukubhaka: Engeza ama-alimondi asikiwe noma aqoshiwe kuma-muffin, amaqebelengwane, noma i-granola ukuze uthole u-crunch kanye nokudla okunomsoco.
• Ubisi Lwe-almond: Sebenzisa ubisi lwe-alimondi njengenye indlela engenalo ubisi ekhofini lakho, etiyeni, noma ekuphekeni okudinga ubisi.
• Ukudla Kwasekuseni: Hlanganisa ama-alimondi ku-yoghurt yakho, okusanhlamvu, noma i-oatmeal ukuze uthole amaprotheni angeziwe kanye ne-fiber.
• I-Stir-Fries: Gcoba ama-alimondi ku-stir-fries noma izitsha zokusanhlamvu ukuze uthole ukuthungwa okwengeziwe kanye ne-flavour.

Isiphetho

Sekukonke, izinzuzo zezempilo zokudla ama-alimondi kungenxa yephrofayili yawo ye-stellar izakhi. Ama-alimondi agcwele izakhamzimba ezifana ne-vitamin E, i-magnesium (Mg), ama-antioxidants, amaprotheni, namafutha anempilo. Basekela impilo yenhliziyo, ukuphathwa kwesisindo, isikhumba esikhazimulayo ngisho nokusebenza kobuchopho. Engeza lamantongomane anoshukela futhi ahlukahlukene ekudleni kwakho ukuze uvule izinzuzo zawo zezempilo ezihlukile.

Imibuzo Evame Ukubuzwa

1. Kwenzekani uma ngidla ama-alimondi nsuku zonke?

Ukudla ama-alimondi nsuku zonke kungathuthukisa impilo yenhliziyo, kunikeze amafutha amahle, i-fibre, namavithamini, futhi kusize ekulawuleni isisindo. Qaphela amasayizi wezingxenye.

2. Ingabe ama-alimondi afakwe emanzini alungile?

Yebo, ama-alimondi acwilisiwe kulula ukuwagayeka futhi angase asize umzimba wakho umunce imisoco eyengeziwe.

3. Ubani okungafanele adle ama-alimondi?

Abantu abangezwani ne-almond kufanele bakugweme ukudla ama-alimondi. Futhi, uma unamatshe ezinso noma izinkinga nge-oxalates, kufanele uthintane nodokotela wakho ngaphambi kokuwadla njalo.

4. Mangaki ama-alimondi okufanele ngiwadle ngosuku?

Ukudla cishe i-ounce noma ama-alimondi angama-23 ngosuku kuyisabelo esinempilo.

5. Ngingawadla ama-alimondi ngesikhathi ngikhulelwe noma ngincelisa ibele?

Yebo, ama-alimondi aphephile futhi anomsoco ukuthi angadliwa ngesikhathi sokukhulelwa futhi ibele, ukuhlinzeka ngemisoco ebalulekile yakho nomntwana wakho.

UDkt uNksz Sunitha

Udokotela Wezokudla

CARE Hospitals, Musheerabad, Hyderabad