Ama-alimondi awathandwa nje kuphela ngenxa yokunambitheka kwawo okuhlukahlukene, kodwa futhi anikeza inqwaba yezinzuzo zezempilo. Lamantongomane anomsoco anothe ngamafutha anempilo, i-fibre, amaprotheni, amavithamini namaminerali. Bakhuthaza impilo yenhliziyo, basize ekulawuleni isisindo, banikeze ama-antioxidants okuvikela amangqamuzana, basekele impilo yobuchopho, amandla amathambo kanye nokulawula ushukela egazini. Ukufaka ama-alimondi ekudleni kwakho kungaba nomthelela ezinhlobonhlobo zemiphumela emihle yezempilo.

Ekhuluma ne-indianexpress.com, uDkt G Sushma – Umeluleki – Udokotela Wezokudla, Izibhedlela ze-CARE, i-Banjara Hills, i-Hyderabad wabelane, “Ama-alimondi acutshungulwe kabanzi futhi abonise izinzuzo eziningi zezempilo. Nokho, kubalulekile ukukhumbula ukuthi kufanele abe yingxenye yokudla okulinganiselayo, nezinye izici zendlela yokuphila njengokunyakazisa umzimba njalo kanye nendima ebalulekile yezempilo nayo yonke indima ebalulekile ekulondolozeni impilo enhle.”

Iphrofayili yomsoco yama-alimondi

Ama-alimondi (ngamagremu angu-1/28) aqukethe:

Amakhalori: 161
- Amafutha Aphelele: 14 amagremu
Amafutha Agcwele: 1.1 amagremu
Amafutha e-Monounsaturated: 9 amagremu
Amafutha e-Polyunsaturated: 3.5 amagremu
I-cholesterol - amagremu ayi-0
I-sodium: 0 amagremu
- Ingqikithi Yama-carbohydrate: 6 amagremu
I-Fiber yokudla: 3.5 amagremu
- Ushukela: 1.2 amagremu
Amaprotheni: 6 amagremu
- I-Vitamin E: 7.3 mg (37% Wenani Lansuku zonke)
I-Magnesium: 76 mg (19% yenani lansuku zonke)

Izinzuzo zezempilo zama-alimondi

Ama-alimondi agcwele izinzuzo ezihlukahlukene zezempilo. UDkt Sushma ubalula ngezansi:

1. Kunothe ngezakhamzimba: Ama-alimondi agcwele amavithamini, amaminerali, amafutha anempilo kanye nefayibha, okuwenza abe ukukhetha okunomsoco.
2. Kuwusizo empilweni yenhliziyo: Ama-alimondi acebile ngamafutha e-monounsaturated, angasiza ekunciphiseni amazinga e-cholesterol e-LDL futhi ehlise ingozi yesifo senhliziyo.
3. Isiza ekulawuleni isisindo: Naphezu kokuba nekhalori-aminyene, ama-alimondi ahlotshaniswa nokulahlekelwa isisindo ngenxa yokuqukethwe kwawo okuphezulu kwe-fiber kanye namaprotheni, okusiza ukukhuthaza ukusutha.
4. Isiza ekulawuleni amazinga kashukela egazini: Ama-alimondi anenkomba ephansi ye-glycemic futhi angasiza ekulawuleni amazinga kashukela egazini, awenze afanelekele abantu abanesifo sikashukela.
5. Kulungele impilo yobuchopho: Ama-alimondi aqukethe i-vitamin E, esebenza njenge-antioxidant futhi ingaba nomthelela empilweni yobuchopho futhi inciphise ingozi yokuncipha kwengqondo.

Ingabe ama-alimondi alungele abanesifo sikashukela?

Ucwaningo lwakamuva luphakamisa ukuthi ama-alimondi angaba yinzuzo ekwelapheni isifo sikashukela. "Ucwaningo lubonise ukuthi ukudla ama-alimondi kungasiza ekuthuthukiseni ukuzwela kwe-insulin futhi kulawule amazinga kashukela egazini. I-fiber ephezulu yama-alimondi namafutha anempilo kungase kube nomthelela ekulawuleni okungcono kwe-glycemic," kusho uDkt. Sushma.

Kodwa-ke, kubalulekile ukuqaphela ukuthi izimpendulo ngazinye zingahluka futhi kuhlala kungcono kakhulu ukuthintana nochwepheshe bezempilo ukuze uthole iseluleko esiqondene nawe.

Ama-alimondi empilo yenhliziyo: Ama-alimondi abhekwa njengenhliziyo enempilo ngenxa yamafutha awo e-monounsaturated, i-fiber kanye nokuqukethwe kwe-antioxidant. "Ukusetshenziswa njalo kwe-alimondi kuye kwahlotshaniswa nengozi encishisiwe yesifo senhliziyo kanye nephrofayili ye-lipid ethuthukisiwe. Kubandakanya ama-alimondi njengengxenye yokudla okulinganiselayo, kanye nokunye ukudla okunempilo yenhliziyo, kungasekela impilo yenhliziyo," kusho uDkt Sushma.

Ama-alimondi afakwe emanzini ngokumelene nama-alimondi amasha: Ukucwilisa ama-alimondi emanzini ngaphambi kokuwadla kungaba nezinzuzo ezingaba khona. Ukucwiliswa emanzini kuthambisa ama-alimondi futhi kungase kuthuthukise ukumuncwa kwezakhi. Abanye abantu bathola ama-alimondi acwilisiwe kulula ukuwagaya. Kodwa-ke, kunobufakazi besayensi obulinganiselwe mayelana nomehluko obalulekile wokudla okunempilo phakathi kwama-alimondi acwilisiwe namasha. Zombili izinketho zinganikeza izinzuzo zezempilo ezifanayo, ngakho-ke kuyindaba yokukhetha komuntu siqu.

Ama-alimondi anesikhumba vs ngaphandle kwesikhumba: Isikhumba se-alimondi siqukethe izinto ezisizayo ezifana nama-antioxidants kanye ne-fibre. Ngenkathi isikhumba siphephile ukuthi singadliwa, abanye abantu bakhetha ama-alimondi a-blanched ngaphandle kwesikhumba ngezizathu ezahlukahlukene njengokuthungwa noma ukunambitheka komuntu siqu. “Ukukhipha isikhumba akuthinti kakhulu inani lokudla okunempilo, kodwa ukugcina isikhumba siqinile kungase kunikeze izinzuzo ezengeziwe zezempilo,” kuchaza uDkt. Sushma.

Izinto okufanele uzikhumbule

1. Ukulawula ingxenye: Ama-alimondi anomsoco kodwa futhi anekhalori-aminyene. Zijabulele ngokusesilinganisweni njengengxenye yokudla okunomsoco.
2. Ukungezwani komzimba: Abanye abantu bangase babe nokungezwani komzimba nezinto ezithile noma bangezwani namantongomane, kuhlanganise nama-alimondi. Uma unokungezwani komzimba okwaziwayo, gwema ama-alimondi nemikhiqizo ehlobene.
3. Ukungezwani komzimba: Abanye abantu bangase babe nokungezwani komzimba nezinto ezithile noma bangezwani namantongomane, kuhlanganise nama-alimondi. Uma unokungezwani komzimba okwaziwayo, gwema ama-alimondi nemikhiqizo ehlobene.
4. Izidingo zomuntu ngamunye: Izinto ezifana nezimo zezokwelapha, imithi, kanye nemikhawulo yezokudla zingathonya ukufaneleka kwama-alimondi esimweni sakho esithile. Xhumana nochwepheshe bezokunakekelwa kwempilo noma isazi sokudla esibhalisiwe ukuze uthole iseluleko esiqondene nawe.