Iingcebiso zokongeza ii-alimondi kwisondlo sakho seSabetis
Nangona amanqatha ahlala ekhulu kunamafutha kwaye ayisoloko esicinga ukuba yinto efanelekileyo kwi-fat-fat, i-diabetes-friendly friendly, i-almonds iyimeko ekhethekileyo.
Ephakamileyo kumaFleti amahle
Ii-almond zineenkxuleko eziphezulu kakhulu zamathambo e-monounsaturated okanye amafutha aphilileyo anxulumene nomngcipheko owancitshiswayo wesifo senhliziyo.
Banobutyebi kwi-vitamin E ne-antioxidant kunye ne-magnesium yamaminerali (ephucula ukuhamba kwegazi, i-oksijeni, kunye nezondlo kumzimba wonke) kunye ne-potassium (ebaluleke kakhulu kwi-electrolyte echaphazelekayo kwi-nerv transmission and contraction of muscle).
Iinzuzo kubantu abaneSifo sikashukela
Kubantu abanesifo sikashukela, ukubandakanya ii-almondi kwizicwangciso zesidlo kubonakala kunciphisa emva kokutya kokutya kwishukela yegazi kunye ne-insulin.
Ukongeza, ukutya ama-ammondi kunye ne-index-glycemic-index yokutya kakhulu kunciphisa isalathisi se- glycemic yesidlo kwaye kunciphisa ukunyuka kwishukela yegazi emva kokutya.
Ezinye ezinye iindaba ezilungileyo kukuba olunye uphando lubone ukuba ukutshintsha i-20% yeekhalori ezidliwayo kunye nama-alimondi kuye kwabangela ukuba kubekho iimpawu zokuphucula i-insulin kunye nobukhulu be-cholesterol.
Iingcebiso zokongeza ii-Almond kwiDet yakho
- Yiba neentyantyambo zama-almond njenge-snack kunye nesiqhamo seziqhamo.
- Zama ibhotela le-almond endaweni yebhokisi ibhokhwe kwi-toast ye-ngqolowa okanye isinkwa.
- Iidaladi eziphezulu ezi-almond eziye zahlulwa ngokugqithiseleyo kwi-oven.
- Ukucofa i-almonds kwaye ungeze kwilayisi, i-pasta, okanye imifuno edibeneyo yokongeza.
- Sebenzisa ii-alimondi eziqwengqelekileyo endaweni yezikhephe zentlanzi phezulu kwi-casseroles ebhaka.
Okungakumbi ngokufaka ii-Almond kwiDet yakho
- Sebenzisa ubisi olungamaqabunga obisi-almond kwi-shakes-friendly shakes, i-sauces, i-egg nog kunye nezinye iindlela zokupheka.
- Umgubo we-almond (into efanayo ne-almond meal) ingasetyenziselwa ezininzi zokupheka ezijongene neswekile.
Isifo sikashukela-Iimnandi zokupheka i-Almond
- Ukuhambisa uMlambo we-Almond kwi-Milk Milk
- I-Carb ephantsi, I-Recipe ye-Almond Pie Crust Recipe
- I-Low-Carb Pancakes Recipe eyenziwe ngeMalmond Meal
Uninzi lwesifo sikashukela-Amantombazane enomhlobo
- I-Walnuts I-Carb Low Food
> Imithombo:
> Michele Wien, uDktPH, uDavid Bleich, MD, uMaya Raghuwanshi, MD, uSusan Gould-Umgadi, PhD, uJacqueline Gomes, MBA, uLynn Monahan-Couch, MPH noKejiji Oda, MPH. Ukusetyenziswa kweAlmond kunye neZifo zeNdiodiovascular Risk kuBantu abadala abane-Prediabetes. Umbhalo we-American College of Nutrition. 2010 29 (3): 189-197.
> Kendall Cw, Josse Ar, Esfahani A, Jenkins DJ. Amantongomane, iMetabolic Syndrome kunye nesifo sikashukela. IBritish Journal of Nutrition. 2010 104 (4): 465-73.