Kungani ufulawa we-alimondi ungcono kunezinye izinhlobo eziningi

-Delile

• Uyini ufulawa we-alimondi?
• Ufulawa Wama-alimondi Unomsoco Omangalisayo
• Ufulawa Wama-alimondi Ungcono Egazini Lakho Likashukela
• I-Almond Flour Ayina-Gluten
• I-Almond Flour Ingasiza I-LDL Cholesterol Negazi Eliphansi
• Ungayisebenzisa kanjani i-Almond Flour ekubhakeni nasekuphekeni
• Ngabe iqhathaniswa kanjani nezinye izindlela?
• Ukolweni Ufulawa
• Ufulawa Wokhukhunathi
• Okusemqoka

Ufulawa we-alimondi uyindlela ethandwayo kufulawa wendabuko kakolweni. I-carbs iphansi, igcwele izakhamzimba futhi inokunambitheka okuncane okumnandi.

Ufulawa we-alimondi unganikela nangezinzuzo eziningi zezempilo kunofulawa wendabuko kakolweni, njengokunciphisa i-cholesterol "embi" ye-LDL ne-insulin resistance (,).

Lo mbhalo uhlola izinzuzo zezempilo zikafulawa we-alimondi nokuthi ngabe iyindlela engcono yini kwezinye izinhlobo zikafulawa.

Uyini ufulawa we-alimondi?

Ufulawa we-alimondi wenziwa ngama-alimondi asemhlabathini.

Le nqubo ifaka ama-alimondi ama-blanch emanzini abilayo ukususa izikhumba, bese uwagaya bese uwahlunga ufulawa ocolekileyo.

Ufulawa we-alimondi awufani nesidlo se-alimondi, yize kwesinye isikhathi amagama abo asetshenziswa ngokungafani.

Isidlo se-alimondi senziwa ngokugaya ama-alimondi izikhumba zawo zingaphelele, okuholela kufulawa osiqobileyo.

Lo mehluko ubalulekile kuzindlela zokupheka lapho ukuthungwa kwenza umehluko omkhulu.

Ufulawa we-alimondi wenziwa ngama-alimondi a-blanche agaywayo afuthwe abe ufulawa ocolekileyo.

Ufulawa Wama-alimondi Unomsoco Omangalisayo

Ufulawa we-alimondi ucebile ngomsoco. I-ounce elilodwa (amagremu angama-28) liqukethe (3):

• Amakholori: 163
• Amafutha: 14.2 amagremu (ama-9 awo enziwe nge-monounsaturated)
• Amaprotheni: 6.1 amagremu
• AmaCarbs: 5.6 amagremu
• I-fiber yokudla: 3 amagremu
• Uvithamini E: Ama-35% we-RDI
• I-Manganese: Ama-31% we-RDI
• Magnesium: U-19% we-RDI
• Ithusi U-16% we-RDI
• I-Phosphorus U-13% we-RDI

Ufulawa we-alimondi ucebe kakhulu ku-vitamin E, iqembu lamakhemikhali ancibilika njengamafutha asebenza njengama-antioxidants emzimbeni wakho.

Zivimbela ukulimala kwama-molecule ayingozi abizwa ngama-radicals amahhala, asheshisa ukuguga futhi andise amathuba okuba nesifo senhliziyo nomdlavuza ().

Eqinisweni, ucwaningo oluningi luxhumanise ukufakwa kukavithamini E okuphezulu emazingeni aphansi esifo senhliziyo kanye ne-Alzheimer's (,,,,).

I-Magnesium ngesinye isakhi esinobuningi kufulawa we-alimondi. Iyabandakanyeka ezinqubweni eziningi emzimbeni wakho futhi ingahlinzeka ngezinzuzo eziningana, kufaka phakathi ukuthuthukiswa koshukela wegazi, ukunciphisa ukumelana ne-insulin kanye nomfutho wegazi ophansi ().

Ufulawa wama-alimondi unomsoco omangalisayo. Inothile ikakhulukazi ku-vitamin E ne-magnesium, izakhi zomzimba ezimbili ezibalulekile empilweni.

Ufulawa Wama-alimondi Ungcono Egazini Lakho Likashukela

Ukudla okwenziwe ngokolweni ocwengileko kuphezulu kuma-carbs, kepha kunamafutha amancane nefayibha.

Lokhu kungadala ama-spikes aphezulu emazingeni kashukela egazi, alandelwe amaconsi asheshayo, angakushiya ukhathele, ulambile futhi ufisa ukudla okunoshukela nama-calories amaningi.

Ngakolunye uhlangothi, ufulawa we-alimondi uphansi kuma-carbs kepha uphezulu emafutheni anempilo nase-fiber.

Lezi zakhiwo zinikeza inkomba ephansi ye-glycemic, okusho ukuthi ikhipha ushukela kancane egazini lakho ukuze inikeze umthombo wamandla oqhubekayo.

Njengoba kushiwo ngenhla, ufulawa we-alimondi uqukethe inani eliphakeme kakhulu le-magnesium - amaminerali adlala izindima eziningi emzimbeni wakho, kufaka phakathi ukulawula ushukela wegazi (, 11).

Kulinganiselwa ukuthi phakathi kwabantu abangama-25-38% abanesifo sikashukela sohlobo 2 banenkinga ye-magnesium, futhi ukuyilungisa ngokudla noma izithako kunganciphisa kakhulu ushukela wegazi futhi kuthuthukise ukusebenza kwe-insulin (,,).

Eqinisweni, amandla kafulawa we-alimondi wokuthuthukisa ukusebenza kwe-insulin angasebenza nakubantu abangenalo uhlobo lwesifo sikashukela sohlobo lwesibili abanamazinga aphansi we-magnesium noma amazinga ajwayelekile we-magnesium kodwa abakhuluphele ngokweqile (,).

Lokhu kungasho ukuthi izakhiwo eziphansi ze-almonds 'glycemic kanye nokuqukethwe okuphezulu kwe-magnesium kungasiza ukulawula ushukela wegazi kubantu abanesifo sikashukela sohlobo lwe-2 noma abangenalo.

Ufulawa we-alimondi ungangcono kunofulawa ojwayelekile kashukela wakho wegazi, njengoba unenkomba ephansi ye-glycemic futhi ucebile nge-magnesium.

I-Almond Flour Ayina-Gluten

Impuphu kakolweni iqukethe iprotheni ebizwa nge-gluten. Isiza inhlama ukuthi ihlale inwebekile futhi ibambe nomoya ngesikhathi sokubhaka ukuze ikhuphuke futhi ibe yimpuphu.

Abantu abanesifo se-celiac noma ukungabekezelelani kukolweni abakwazi ukudla ukudla nge-gluten ngoba imizimba yabo ikwenza kube yingozi.

Kulaba bantu, umzimba ukhiqiza impendulo yokuzimela ukususa i-gluten emzimbeni. Le mpendulo iholela ekulimaleni kolwelwesi lwamathumbu futhi ingadala izimpawu ezifana nokuqunjelwa, isifo sohudo, ukwehla kwesisindo, ukuqubuka kwesikhumba nokukhathala ().

Ngenhlanhla, ufulawa wama-alimondi awunawo ukolweni futhi awunalo igluten, okwenza kube yindlela enhle yokubhaka labo abangakwazi ukubekezelela ukolweni noma i-gluten.

Noma kunjalo, kusabalulekile ukuhlola ukufakwa kwempuphu ye-alimondi oyithengayo. Ngenkathi ama-alimondi engenayo i-gluten ngokwemvelo, eminye imikhiqizo ingahle ingcoliswe yi-gluten.

Ufulawa we-alimondi ngokwemvelo awuna-gluten, okwenza kube okunye okuhle kufulawa kakolweni kulabo abanesifo se-celiac noma ukungabekezelelani kukakolweni.

I-Almond Flour Ingasiza I-LDL Cholesterol Negazi Eliphansi

Isifo senhliziyo siyimbangela ehamba phambili yokufa emhlabeni wonke ().

Kuyaziwa ukuthi umfutho wegazi ophakeme kanye namazinga e-cholesterol "amabi" e-LDL yizimpawu zobungozi besifo senhliziyo.

Ngenhlanhla, lokho okudlayo kungaba nomthelela omkhulu ekucindezelekeni kwegazi naku-LDL cholesterol, ngezifundo eziningi ezibonisa ukuthi ama-alimondi angaba lusizo kubo bobabili (, 18, 19).

Ukuhlaziywa kwezifundo ezinhlanu okubandakanya abantu abayi-142 kutholakale ukuthi labo abadle ama-alimondi amaningi babone ukwehla okuphakathi kuka-5.79 mg / dl ku-LDL cholesterol (19).

Ngenkathi lokhu kutholwa kuthembisa, kungenzeka ukuthi kungenxa yezinye izinto kunokumane udle ama-alimondi amaningi.

Isibonelo, ababambiqhaza ezifundweni ezinhlanu abazange balandele indlela efanayo yokudla. Ngakho-ke, ukwehla kwesisindo, okuxhunyaniswe ne-cholesterol ephansi ye-LDL, bekungahlukahluka kuzo zonke izifundo ().

Ngaphezu kwalokho, ukushoda kwe-magnesium kuye kwaxhunyaniswa nomfutho wegazi ophakeme kuzo zombili izifundo zokuhlola nezokuhlola, futhi ama-alimondi awumthombo omkhulu we-magnesium (21, 22).

Yize izifundo eziningana zibonisa ukuthi ukulungisa lokhu kushoda kungasiza ukwehlisa umfutho wegazi, akuhambisani. Ucwaningo oluningi luyadingeka kule ndawo ukwenza iziphetho ezinamandla (, 24,).

Izakhamzimba kufulawa we-alimondi zingasiza ekwehliseni i-cholesterol ye-LDL nomfutho wegazi ophansi. Okutholakele kwamanje kuhlanganisiwe, futhi kudingeka olunye ucwaningo ngaphambi kokwenza isixhumanisi esiqondile.

Ungayisebenzisa kanjani i-Almond Flour ekubhakeni nasekuphekeni

Ufulawa we-alimondi kulula ukubhaka ngawo. Kuzindlela zokupheka eziningi zokubhaka, ungamane ubeke ufulawa wekolweni ojwayelekile ngofulawa we-alimondi.

Ingasetshenziswa futhi esikhundleni semvuthu yesinkwa ukugqoka inyama efana nenhlanzi, inkukhu nenyama yenkomo.

Ukuphazamiseka kokusebenzisa ufulawa we-alimondi ngaphezu kukafulawa kakolweni ukuthi izimpahla ezibhakiwe zivame ukuba zithe xaxa futhi ziminyene.

Lokhu kungenxa yokuthi i-gluten kufulawa kakolweni isiza inhlama yokwelula futhi ibambe umoya omningi, osiza izimpahla ezibhakiwe zikhuphuke.

Ufulawa we-alimondi ubuye ube nama-calories amaningi kunofulawa kakolweni, oqukethe ama-calories ayi-163 nge-ounce elilodwa (28 gram), kanti ufulawa kakolweni uqukethe ama-calories ayi-102 (26).

Ufulawa we-alimondi ungashintsha ufulawa kakolweni ngesilinganiso esingu-1: 1. Ngoba ufulawa we-alimondi untula i-gluten, imikhiqizo ebhakwe eyenziwe ngayo iyashuba futhi iyathopha kunaleyo eyenziwe ngemikhiqizo kakolweni.

Ngabe iqhathaniswa kanjani nezinye izindlela?

Abantu abaningi basebenzisa ufulawa we-alimondi esikhundleni sezinye izindlela ezithandwayo ezifana nokolweni nofulawa kakhukhunathi. Ngezansi imininingwane yokuthi iqhathanisa kanjani.

Ukolweni Ufulawa

Ufulawa we-alimondi uphansi kakhulu kuma-carbs kunofulawa kakolweni, kepha uphakeme kakhulu emafutheni.

Ngeshwa, lokhu kusho ukuthi ufulawa we-alimondi uphakeme kuma-calories. Kodwa-ke, ikwenzela lokhu ngokuba nomsoco omangalisayo.

Ufulawa owodwa we-alimondi ukukunikeza inani elifanele lamavelu akho ansuku zonke ku-vitamin E, manganese, magnesium ne-fiber (3).

Ufulawa we-alimondi nawo awuna-gluten, kuyilapho ufulawa kakolweni ungekho, ngakho-ke kuyindlela enhle kubantu abanesifo se-celiac noma ukungabekezelelani kukakolweni.

Ekubhakeni, ufulawa we-alimondi uvame ukufaka ufulawa kakolweni ngesilinganiso esingu-1: 1, yize imikhiqizo ebhakwe eyenziwe ngayo iyathamba futhi iyaqina ngoba ayinayo i-gluten.

I-Phytic acid, i-antinutrient, nayo iphakeme kakhulu kufulawa kakolweni kunofulawa we-alimondi, okuholela ekutholeni okungenampofu kwezakhamzimba ekudleni.

Ibopha izakhamzimba ezinjenge-calcium, i-magnesium, i-zinc ne-iron, futhi inciphisa izinga ezingangena ngalo emathunjini akho ().

Yize ama-alimondi ngokwemvelo anokuqukethwe okuphezulu kwe-phytic acid esikhunjeni sawo, ufulawa we-alimondi awunawo, njengoba ulahlekelwa isikhumba sawo kwinqubo ye-blanching.

Ufulawa Wokhukhunathi

Njengempuphu kakolweni, ufulawa kakhukhunathi unama-carbs amaningi namafutha angaphansi kukafulawa we-alimondi.

Iqukethe ama-calories ambalwa nge-ounce kunofulawa we-alimondi, kepha ufulawa we-alimondi uqukethe amavithamini namaminerali amaningi.

Kokubili ufulawa we-alimondi nofulawa kakhukhunathi awuna-gluten, kepha ufulawa kakhukhunathi kunzima kakhulu ukubhaka ngawo, ngoba umunca umswakama kahle kakhulu futhi ungenza ukuthungwa kwempahla ebhakwe yomile futhi imvuthu.

Lokhu kusho ukuthi ungahle udinge ukwengeza uketshezi oluningi kuzindlela zokupheka lapho usebenzisa ufulawa kakhukhunathi.

Ufulawa kakhukhunathi ubuye uphakame nge-phytic acid kunofulawa we-alimondi, onganciphisa ukuthi zingaki izakhamzimba umzimba wakho ongaziphuza ekudleni okukuqukethe.

Ufulawa we-alimondi uphansi kuma-carbs futhi unomsoco omningi kunokolweni nofulawa kakhukhunathi. Ibuye ibe ne-phytic acid encane, okusho ukuthi uthola izakhamzimba eziningi lapho udla ukudla okuqukethe.

Okusemqoka

Ufulawa we-alimondi uyindlela ehlukile kunofulawa osuselwe kukolweni.

Inomsoco omangazayo futhi inikeza izinzuzo eziningi ezingaba khona zezempilo, kufaka phakathi ingozi encishisiwe yesifo senhliziyo nokulawulwa koshukela osegazini.

Ufulawa we-alimondi nawo awuna-gluten, okwenza kube yindlela enhle kulabo abanesifo se-celiac noma ukungabekezelelani kukolweni.

Uma ufuna ufulawa ophansi we-carb ocebile ngezakhi zomzimba, ufulawa we-alimondi uyisinqumo esihle.