Almonds - kaddarorin masu amfani, haɗuwa da contraindications

Kwayoyi sune lafiyayyen abinci mai daɗi, wanda shine dalilin da ya sa mutane da yawa sun haɗa da wasu ƙwayayen kamshi a cikin menu na yau da kullun. A yau zamu tattauna game da almond. A gida, a cikin Asiya, an dauke shi ɗan sihiri ne wanda ke ba da lafiya. Daga bita, masu karatu za su koyi yadda ake amfani da almond daidai, menene fa'idodi da cutarwa ga jikin mutum.

Abinda ke ciki

Asalin ƙasar almond shine Yammacin Asiya, daga can ya zo Turai, sannan zuwa Amurka. Dangane da tsarin ilimin botanical, almond shine 'ya'yan itace na jinsin plum, amma ta dandano da ƙanshi muna hangar kwayarsa a matsayin kwayoyi.

A yau, mafi girman itacen itacen almon suna cikin Amurka, Spain, Iran, Morocco, Italy, Syria. Rasha tana shigo da almond daga waɗannan ƙasashe ba tare da tana da nata tsire-tsire ba: yanayin yanayinmu ba ya ba da gudummawa ga narkar da ƙwaya.

An bayyana babban farashin samfurin ba kawai ta farashin sufuri da aikin kwastan ba: ƙimar abinci mai gina jiki da mahimmancin almakn ga jiki suna da kyau. Kafin mu ci gaba zuwa ga tasirin akan lafiyar, zamuyi la'akari da abubuwan da suka ƙunsa kuma mu fahimci menene ainihin fa'idar almond ga jikin mu.

BJU, abun cikin kalori da GI

Ofididdigar sunadarai, mai da carbohydrates a cikin almond shine na gargajiya don kwayoyi: fiye da rabi fats ne, sauran an raba tsakanin carbohydrates da sunadarai.

Haɗakarwa da darajar abinci na almonds:

Babu buƙatar yin jayayya game da ɗanɗanar almond, koda gourmets masu ban sha'awa suna yaba su. Ana kara almond a cikin cakulan, kek, salad, abubuwan sha, ci mai kyau, soyayye ko sabo. Amma baku buƙatar ɗauka tare da almond mai daɗi: babban abun cikin kalori yana nuna ƙa'idodinta, saboda haka masanan abinci sun ba da shawarar ɗaukar fiye da 7-10 nucleoli kowace rana.

A lokaci guda, ba a hana shan almond don asarar nauyi ba; cikin matsakaitan allurai, yana da amfani ga duk wanda ke kula da adadi da nauyin sa. Untatawa suna amfani ne kawai ga marasa lafiya masu ƙiba, abincin da ake ci a gare su likita ne.

Dangane da bayanan glycemic, ƙwayoyin almond da ba a ƙosassu ba sun ƙunshi raka'a 15. Gabaɗaya an yarda da cewa abinci mai alamomi har zuwa raka'a 40 yana da ƙananan GI. Sabili da haka, almond tare da ƙimar kuzarinsa, furotin da abun cikin mai, ana ba da shawarar azaman ɓangaren karin kumallo ko abun ciye-ciye ga marasa lafiya da ciwon sukari.

Vitamin da ma'adanai

Dangane da halaye da abubuwan da ke cikin abubuwa masu amfani, almond ya mamaye wuraren farko a cikin samfuran da ke da mahimmanci ga lafiya. Misali, adadin kayan abinci na g g 100 ya ƙunshi kusan 80% na yawan cin B2 na yau da kullun (riboflavin).

Jerin abubuwa da bitamin:

• rukuni na B: thiamine (B1), pyridoxine (B6), pantothenic acid (B5), folic acid;
• bitamin A (beta-carotene);
• bitamin C (ascorbic acid);
• Omega 3 da Omega 6;
• bitamin E (tocopherol), da sauransu.

Abubuwan da ke cikin macronutrients a cikin almonds sun cancanci kulawa ta musamman. Don tsabta, muna gabatar da jerin abubuwan da ke nuna yawan alawus din yau da kullun ga mutum a cikin 100 g na busasshen almond:

• phosphorus - 68%;
• potassium - 15%;
• magnesium - 66%;
• alli - 26%;
• manganese - 98%;
• baƙin ƙarfe - 46%;
• zinc - 27%;
• jan ƙarfe - 110%.

A takaice dai, sabbin almon a cikin menu na yau da kullun zasu maye gurbin magunguna da ƙwayoyin bitamin. Karanta don ƙarin koyo game da yadda almond ke shafar jikin mu.

Amfanin almond ga jiki

Ana nuna yiwuwar almon a cikin magana ta hanyar kayan aikin macronutrients: 100 g na busassun samfurin yana ba da jiki da yawan manganese na yau da kullun ko rabin ƙa'idar ƙarfe. A da can can baya, gabanin kirkirar teburin abubuwa da kuma nazarin tasirin su akan lafiya, masana kimiyya sun gwada kayan warkarwa na almond a aikace. Ayyukan Avicenna sanannu ne, inda ya bayyana fa'idar almond a cikin maganin cututtukan hanta da na koda. A cikin likitancin zamani, an tabbatar da ingancin wannan hanyar, bada shawarar almon a matsayin adjuvant don rigakafi da maganin urolithiasis.

Mahimmancin mai mai ƙanshi a cikin almonds yana taimakawa tsabtace jiki kuma ya rage matakin cholesterol "mara kyau". Vitamin E, A, C sune antioxidants na halitta, suna aiki azaman shinge na halitta ga neoplasms, hana tsufa kuma suna ba da gudummawa ga strengtheningarfafa jiki gabaɗaya.

Cututtukan da amfani da almond ke da kyawawa:

• cututtukan zuciya;
• eczema, cututtukan fata da gashi;
• cututtuka na tsarin mai juyayi, damuwa, rikicewar bacci, ciwon kai;
• ciwon sukari;
• hanyoyin kumburi;
• cututtukan haɗin gwiwa.

Kari kan haka, almond na da matukar muhimmanci ga abincin 'yan wasa:

• daidaiton kitse da carbohydrates a cikin almond suna saurin gamsar da yunwa ba tare da ƙaruwar sukarin jini ba;
• jan ƙarfe yana da tasiri mai kyau akan aikin zuciya, yana rage haɗarin kamuwa da ciwon zuciya yayin ƙaruwar damuwa;
• magnesium yana inganta metabolism;
• zinc yana kara karfin tsoka.

Sabili da haka, kwayoyi a cikin abincinku za su ba da gudummawa ga ƙarfafa jiki, haɓaka aikin kwakwalwa, haɓaka ƙoshin lafiya, da rage haɗarin cututtuka masu tsanani.

Yawan amfani yau da kullun

A cikin ƙoƙarin samun mafi kyawun komai na halitta, da yawa suna mantawa da ƙa'idodin amfani da abinci. Don ƙirƙirar daidaitaccen menu don kowace rana, muna ba da shawarar mai da hankali kan abun cikin kalori na samfurin.

Almonds suna da darajar abinci mai gina jiki: kusan 600 kcal a kowace g 100. Ya isa ga mai ƙoshin lafiya ya ɗauki zuwa 50 g (300 kcal), wanda yayi daidai da kwayoyi 10. Yara da mata ya kamata su rage adadin zuwa 5-7 kwayoyi kowace rana.

Cutar almond da kuma hana sabani don amfani

Kamar kowane samfurin, almond yana da contraindications:

1. Protein na iya haifar da mummunan rashin lafiyan aiki. Idan akwai alamun rashin lafiyar goro, ya kamata ku guji cin duk abinci tare da almon (ciki har da man almond, madara, ɗanɗano, da sauransu).
2. Ba a ba da shawarar almond don kiba. Babban abun cikin kalori na samfurin nan da nan ya sanya shi cikin jerin abincin da aka hana. Amma lokacin da nauyi ya fara sauke, wasu nutsan kwaya a rana zasu taimaka maka sake fasalin cikin sauri. Tabbas, batun salon rayuwa ne da wasanni.
3. Kada a yarda da abincin da ya ɓata ko wanda bai isa ba. Haɗarin yana da haɗari: cyanide a cikin ƙwayoyin da ba su balaga ba ko kuma ƙwanƙwasawa da ƙarancin rai a cikin tsohuwar kwayoyi zai haifar da kulawa mai ƙarfi.
4. Kada ku wuce kashi na yau da kullun. Yawan abin sama zai haifar ba kawai ga nauyin da ya wuce kima ba, har ma zuwa tachycardia, ciwon kai.

Tasirin almon a jikin mutum

Munyi magana game da fa'idodi masu amfani na almond, yanzu bari mu tsaya kan nuances. Bari muyi magana game da ƙimar wannan samfurin ga lafiyar mata da maza.

Na mata

Mata suna yaba almond don ƙamshi da dandano mai ɗanɗano: a cikin girkin gida, waɗannan kwayoyi sun kasance abin birgewa. Kuma idan kuna son farantawa ƙaunatattunku abinci tare da kayan zaki mai daɗi da daɗi, yi wainar almakin a gida.

Amma fa'idodin waɗannan kwayoyi ba iyakance ga dafa abinci ba: man almond ya daɗe yana da matsayi na musamman a cikin kayan kwalliyar gida. Kyakkyawan kayan aiki ne don cire kwalliya, taushin fata, da magance gashi.

Kwayoyi suna da amfani ga mata a cikin wani lokaci na musamman: an shawarci mata masu ciki da su haɗa da almond a cikin abinci saboda yawan ƙarfe, bitamin E, zinc, calcium.

Na maza

Abubuwan da aka ambata na sama na almonds don haɓaka sifa da samun ƙwayar tsoka. Amma ba wai kawai wadannan abubuwan ne suka sanya kwayoyi wani muhimmin abu a cikin abincin mutumin zamani ba.

Almonds sun ƙunshi:

• arginine, wanda ke da tasiri mai tasiri akan iko;
• magnesium, wanda ke inganta aikin testosterone;
• sinadarin calcium, wanda ke hana fitar maniyyi da wuri.

Don haka, ƙananan ƙwayoyin almond a cikin abincin mutum na yau da kullun ba kawai zai dace ba, har ma yana tsawanta samarin jima'i.

Wani kayan almon na maza kuma ana kimanta shi da kyau: yana jinkirta aikin baƙon da ke motsa girman gashi. Don waɗannan dalilai, maganin gargajiya yana amfani da man almond, masks da aka yi da yankakken ƙwaya da madara, da dai sauransu.

Wanne almond za a zaɓa: gasashe, jiƙa ko ɗanye kuma me yasa?

Hanyoyin girki wani lokaci suna da mahimmanci: abincin da aka sarrafa yadda ya kamata yana kiyaye bitamin kuma yana ba da fa'idodin lafiya. Masu bin ingantaccen abinci suna iyakance adadin soyayyen abinci, suna rage yawan ƙiba mai ƙoshin lafiya.

Wannan kuma ya shafi kwayoyi: gasasshen almonon suna da ɗanɗano, amma basu da ƙoshin lafiya. Musamman idan an soya ta keta fasaha. Wace hanya ce mafi kyau don cin almond don samun fa'ida maimakon cutarwa?

Bari muyi magana game da shahararrun hanyoyin sarrafa samfuran:

• Soyayyen almon karin adadin kuzari fiye da danye. Amma wannan ba shine kawai rashin amfani da soyayyen goro ba: mai yana lalata mafi yawan mai mai kitse, kuma goro ya rasa halaye na musamman. Wata hujja game da soya a cikin mai ta shafi hanyar sarrafawa: masana'antun marasa imani suna amfani da mai mai ƙarancin ƙarfi. Sabili da haka, akwai babban haɗarin kamuwa da guba, kuma tare da amfani akai-akai - cututtukan cututtukan ciki na ciki.

Idan da gaske kuna son yiwa kanku abubuwan kirki, sayi ɗan ɗan goro ku sarrafa shi a gida. Kasancewa mai narkewa ba tare da mai a cikin kwanon rufi ko a cikin microwave ba, zaku sami samfuri mai ɗanɗano tare da matsakaicin abun cikin bitamin kuma ba tare da yin lahani ga lafiyar ku da kasafin kuɗi ba.

• Soda almond yau gaye ga ci. Kwayoyi da aka sarrafa ta wannan hanyar an yi imanin sun fi narkewa mafi kyau. Yawancin lokaci, ana jiƙa almond a cikin kofi na ruwa mai tsabta kuma a bar shi a dare a yanayin zafin jiki. Bai cancanci barin kwayoyi a cikin ruwa mai tsawo ba: an wanke bitamin B mai narkewa cikin ruwa.

• Danyen almond yana riƙe da dukkanin kayan aikin macronutrients, gami da Omega-3. Yawancin masana masana na abinci mai gina jiki suna ba da shawarar yin amfani da sabbin goro, amma lura da buƙatar ƙirar samfurin. Raw kwayoyi na iya ƙunsar ƙwayoyin cuta akan farfajiya. Kuma kodayake masana'antun suna sanya kayan aikinsu zuwa mannewa, babu wanda ke da kariya daga barazanar kamuwa da cuta. Sabili da haka, bushe ɗanyen almond da sauƙi a cikin tanda, a cikin kwanon rufi, ko a cikin obin na lantarki abu ne mai kyau na kariya.

Kammalawa

Kowane mutum yana da kimar samfurinsa. Wani lokaci dole ne mu zabi tsakanin lafiya da dandano, zabar lafiyayyun abinci. Almond ne na musamman na goro wanda yake da lafiya da kuma dadi. Ga maza, almond yana tsawaita jima'in, saboda mata yana kiyaye kuruciya da kyau, yana taimakawa athletesan wasa da sauri neman sifar da ake buƙata, tana ƙarfafa jiki ga yara. Fewan kernels na wannan goro da safe za su ba ku kyakkyawan yanayi da cajin kuzari. Fara kwanakin ku tabbatacce kuma ku kasance cikin ƙoshin lafiya!

Kalli bidiyon: Masala Almonds - Perfect munchies. Show Me The Curry Appetizer Recipe (Nuwamba 2024).