Isifo sikashukela kanye nama-alimondi: Okudingeka Ukwazi

-Delile

• Ngabe ama-alimondi azuzisa abantu abanesifo sikashukela?
• Ama-alimondi ne-magnesium
• Ama-alimondi nenhliziyo yakho
• Mangaki ama-alimondi okufanele ngiwadle?
• I-alimondi eguquguqukayo
• Ukudla kwasekuseni
• Ungadla
• Isidlo sasemini nedina
• Ugwadule
• Ukuthatha

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

Ukubuka konke

Ama-alimondi angalingana, kepha lawa manati apakisha isibhakela esikhulu somsoco. Ziwumthombo omuhle kakhulu wamavithamini namaminerali amaningana, kufaka phakathi i-vitamin E ne-manganese. Futhi bawumthombo omuhle we:

• amaprotheni
• ifayibha
• ithusi
• mthoko
• i-calcium

Eqinisweni, "ama-alimondi empeleni angomunye wemithombo ephezulu kakhulu yamaprotheni phakathi kwamantongomane ezihlahla," kusho uPeggy O'Shea-Kochenbach, MBA, RDN, LDN, isazi sokudla kanye nomeluleki eBoston.

Ngabe ama-alimondi azuzisa abantu abanesifo sikashukela?

Ama-alimondi, yize ezuzisa ngokudla okunempilo kubantu abaningi, ahle kakhulu kubantu abanesifo sikashukela.

"Ucwaningo lukhombisile ukuthi ama-alimondi anganciphisa ukukhuphuka kweshukela (egazini likashukela egazini) kanye namazinga e-insulin ngemuva kokudla," kusho u-O'Shea-Kochenbach.

Ocwaningweni lwango-2011, abacwaningi bathole ukuthi ukusetshenziswa kwama-ounces ama-alimondi ama-2 kuhlotshaniswa namazinga aphansi we-insulin yokuzila kanye ne-glucose yokuzila. Leli nani linama-alimondi angaba ngu-45.

Okusemqoka kulolu cwaningo ukuthi ababambiqhaza banciphise ukudla kwabo kwekhalori ngokwanele ukwamukela ukwengezwa kwama-alimondi ukuze kungadliwa amakhalori angeziwe.

Ucwaningo lwango-2010 luthole ukuthi ukudla ama-alimondi kungasiza ekwandiseni ukuzwela kwe-insulin kubantu abane-prediabetes.

Ama-alimondi ne-magnesium

Ama-alimondi aphezulu ku-magnesium. baphakamise ukuthi ukudla ukudla kwe-magnesium kunganciphisa ingozi yomuntu yokuthola uhlobo lwesifo sikashukela sohlobo lwe-2.

Ocwaningweni luka-2012, abacwaningi bathole ukuthi amazinga kashukela aphezulu egazi asenesikhathi eside angadala ukulahleka kwe-magnesium ngomchamo. Ngenxa yalokhu, abantu abanesifo sikashukela bangaba sengozini enkulu yokushoda kwe-magnesium. Funda kabanzi ngokushoda kwamaminerali.

Ama-alimondi nenhliziyo yakho

Ama-alimondi anganciphisa ingozi yesifo senhliziyo. Lokhu kubalulekile kubantu abanesifo sikashukela. Ngokwe-World Heart Federation, abantu abanesifo sikashukela basengozini enkulu yokuba nesifo senhliziyo.

"Ama-alimondi anamafutha amaningi," kusho u-O'Shea-Kochenbach, "okuwuhlobo olufanayo lwamafutha esivame ukuzwa ahlotshaniswa namafutha omnqumo ngenxa yezinzuzo zawo zenhliziyo."

Ngokusho koMnyango Wezolimo wase-United States (i-USDA), i-ounce elilodwa lama-alimondi liqukethe cishe amafutha angama-monounsaturated.

Amantongomane ayisidlwana esinekhalori eliphakeme, kodwa akubonakali ngathi afaka isandla ekwandeni kwesisindo lapho edliwa ngokulinganisela. Hhayi kuphela ukuthi aqukethe amafutha aphilile, kepha futhi akushiya uzizwa wanelisekile.

Mangaki ama-alimondi okufanele ngiwadle?

Ama-alimondi ambalwa angahamba ibanga elide ukukugcwalisa. Zama ukunamathela ku-1-ounce eyodwa, okungama-alimondi angama-23. Ngokuya nge-ounce elilodwa lama-alimondi liqukethe:

• Amakholori ayi-164
• 6 amagremu wamaprotheni
• 3.5 amagremu wefayibha yokudla

Ukugwema ukudla okungenangqondo, zama ukwahlukanisa ama-alimondi akho ezitsheni ezincane noma ezikhwameni zepulasitiki. Ezinye izinkampani zibuye zithengise ama-alimondi ngamaphakeji asebenza okukodwa ngenketho elula yokubamba nokuhamba.

Thenga ama-alimondi aphelele online.

I-alimondi eguquguqukayo

Isitolo sithengisa ngemikhiqizo yama-alimondi, njengobisi lwe-alimondi, ama-alimondi ahlukahlukene anephunga, ibhotela le-alimondi, nokuningi.

Lapho ukhetha umkhiqizo we-alimondi, funda ilebula le-Nutrition Facts. Qaphela i-sodium noshukela okungavela kokunambitheka okuthile. Futhi qaphela okuqukethwe yi-carbohydrate noshukela kumantongomane ahlanganiswe ngoshokoledi.

Thola ubisi lwe-alimondi nebhotela le-alimondi online.

Ingabe usukulungele ukuqala ukujabulela izinzuzo zama-alimondi kepha ungazi ukuthi uzoqala kuphi? Ama-alimondi aguquguquka ngendlela emangalisayo, ngakho-ke amathuba asondele kakhulu.

Ukudla kwasekuseni

Ngesikhathi sokudla kwasekuseni, zama ukufafaza ama-alimondi aqoshiwe, ashibilikisiwe noma aphuciwe okusanhlamvu noma i-oatmeal eyomile, enezinzuzo ezengeziwe kubantu abanesifo sikashukela. Sakaza ibhotela le-alimondi esiqeshini sesinkwa noma engeza isipuni ku-smoothie yakho yasekuseni.

Thenga ama-alimondi ashelelisiwe online.

Ungadla

Uma ubheka ukunonga ukudla okulula, zama ukufaka ama-alimondi aphelele ukulandela ukuxuba, noma uwahlanganise nesabelo esifanele sesithelo sakho esisha osithandayo. Ama-alimondi nawo anomnandi wodwa, futhi indlela enhle yokukudlulisa kusihlwa ntambama.

Isidlo sasemini nedina

Okusanhlamvu okusanhlamvu okuphekwe konke, isinkwa esine-fiber eningi noma izingcezu zama-apula ezisatshalaliswa ngebhotela le-alimondi yizindlela ezinhle zokudla okuncane.

Ngesidlo sakusihlwa, ama-alimondi angangezwa kalula kuma-entrees amaningi. Zama ukuwafafaza kumasaladi, ukuwathosa, noma kwimifino ephekiwe, njengakwibhontshisi eluhlaza amandine. Ungabashukumisela ngisho nelayisi noma ezinye izitsha eziseceleni kokusanhlamvu.

Ugwadule

Ama-alimondi angahlanganiswa ngisho nophudingi. Bafafaze ngaphezulu kwe-yogurt efriziwe ukuze uthole ukuqhuma okungeziwe. Ungasebenzisa futhi isidlo se-alimondi esikhundleni sefulawa lapho ubhaka.

Ukuthatha

Ama-alimondi ahlinzeka ngezinzuzo nokudla okunomsoco, ikakhulukazi kubantu abanesifo sikashukela. Zihlukahlukene futhi zingangezwa kalula ezinhlotsheni ezahlukahlukene zokudla. Zinamakhalori amaningi, ngakho-ke khumbula ukunamathela kumasayizi wokuphakela anconyiwe ukuze uthole okuningi kule nati enomsoco.