Ingabe Kufanele Ugcobe Ama-alimondi Ngaphambi Kokuwadla?

-Delile

• Izinzuzo ezingase zibe khona zokuthambisa ama-alimondi
• Kunganciphisa ukugaya kwabo
• Kungakhuphula ukumunca kwakho izakhamzimba ezithile
• Abanye abantu bangakhetha ukunambitheka nokuthungwa
• Ungamanzisa kanjani ama-alimondi
• Ingabe kufanele ugcobe ama-alimondi?
• Okubalulekile

Ama-alimondi awukudla okuthandwayo okunothile kwezakhi eziningi, kufaka phakathi i-fiber namafutha enempilo ().

Futhi zingumthombo omuhle kakhulu wevithamini E, evikela amaseli akho ekulimaleni ().

Ngenkathi abantu abaningi bezijabulela ziluhlaza noma zosiwe, ungazibuza ukuthi kungani abanye bekhetha ukuzifaka ngaphambi kokudla.

Le ndatshana ikutshela konke odinga ukukwazi mayelana nokucwilisa ama-alimondi.

Izinzuzo ezingase zibe khona zokuthambisa ama-alimondi

Ucwaningo lubonisa ukuthi ama-alimondi afakwe emanzini anganikeza izinzuzo ezithile zezempilo.

Kunganciphisa ukugaya kwabo

Ama-alimondi anokuthungwa okunzima, okunzima okungenza kube nzima ukugaya ().

Kodwa-ke, ukumunca kuyazithambisa, okungenza kube lula emzimbeni wakho ukwephuka (,).

Ama-alimondi abuye abe nezidakamizwa, ezingaphazamisa ukugaya kanye nokumunca izakhi ezithile, njenge-calcium, i-iron, i-zinc, ne-magnesium (, 7).

Ngenkathi ucwaningo lubonisa ukuthi ukumunca kunganciphisa kakhulu amazinga we-antinutrient ezinhlamvini nasemidumba, kunobufakazi obunqunyelwe bokusebenza kokufaka ama-alimondi noma amanye amantongomane ezihlahla (,).

Kwesinye isifundo, ukucwilisa ama-alimondi ekamelweni lokushisa amahora angama-24 kwehle amazinga e-phytic acid - kepha ngaphansi kuka-5% ().

Olunye ucwaningo luthole ukuthi ukucwilisa ama-alimondi aqoshiwe emanzini anosawoti amahora ayi-12 kuholele ekwehliseni okuncane - kepha okuphawulekayo - 4% emazingeni e-phytic acid (11).

Ngokuphawulekile, ucwaningo lwamaviki angu-8 kubantu abadala abangama-76 luthole ukuthi ukucwilisa akubonakali kuthuthukisa izimpawu zokugaya ukudla. Ngokwengeziwe, amazinga e-phytic acid ayefana noma ephakeme kancane kuma-alimondi acwilile, uma kuqhathaniswa nalawo aluhlaza ().

Kukonke, ucwaningo luxubene nokuthi ukucwilisa kunciphisa yini izithako zokudla noma kusiza izimpawu zokugaya ukudla.

Kungakhuphula ukumunca kwakho izakhamzimba ezithile

Ukucwilisa kungenza ama-alimondi kube lula ukuhlafuna, kwandise ukutholakala komsoco.

Ucwaningo lukhombisa ukuthi ukwehlukanisa ama-alimondi abe yizicucu ezincane ngokuhlafuna noma ngokusika kuvumela izakhamzimba eziningi ukuthi zikhishwe futhi zimunce - ikakhulukazi amafutha (,).

Ngaphezu kwalokho, ama-enzyme wokugaya angakwazi ukwephula futhi amunce izakhi kahle (,,).

Yize kunjalo, olunye ucwaningo lubonise ukuthi ukumunca ama-alimondi aphelele kunomthelela omncane noma akunamthelela ekutholakaleni kwamanye amaminerali, kufaka phakathi i-iron, i-calcium, i-magnesium, i-phosphorus, ne-zinc (11).

Eqinisweni, lapho ama-alimondi eqoshwa ngaphambi kokuba acwiliswe, ukugxila kwalawa amaminerali kwehlile - yize amazinga e-phytic acid nawo ehla (11).

Ngakho-ke, ukumunca kungasiza ukumunca amafutha kodwa, ngakolunye uhlangothi, kunciphisa ukutholakala kwamaminerali.

Abanye abantu bangakhetha ukunambitheka nokuthungwa

Ukucwilisa nakho kuthinta ukuthungwa nokunambitheka kwama-alimondi.

Ama-alimondi aluhlaza aqinile futhi aqinile, ane-flavour ebabayo kancane ngenxa yama-tannins awo ().

Lapho zifakwe emanzini, ziba buthambile, zingabi nomunyu, futhi zinambithe kakhulu ubhontshisi, okungakhanga kakhulu kwabanye abantu.

Ama-alimondi acwilile anephunga elithambile nelibabayo kunaleli eliluhlaza. Kungaba lula ukugaya, okungakhuphula ukumunca kwakho izakhamzimba ezithile. Noma kunjalo, ubufakazi buhlanganisiwe, futhi kudingeka olunye ucwaningo.

Ungamanzisa kanjani ama-alimondi

Ukufaka ama-alimondi kulula - futhi kushibhile kunokuthenga lawo afakwe kusengaphambili esitolo.

Nansi indlela elula yokuzifaka ngobusuku obubodwa:

1. Faka ama-alimondi endishini, engeza amanzi ompompi afudumele anele ukumboza ngokugcwele, bese ufafaza isipuni 1 sikasawoti kuyo yonke inkomishi e-1 (140 amagremu) wamantongomane.
2. Mboza isitsha bese usivumela sihlale phezu kwethebula lakho ubusuku bonke, noma amahora ayi-8-12.
3. Geza bese ugeza. Uma ukhetha, ungasusa izikhumba ukuze zibushelelezi.
4. Pat the alimondi omile usebenzisa ithawula lephepha elihlanzekile.

Amantongomane afakwe emanzini angadliwa ngokushesha.

Nge-crunchier twist, ungazomisa ngezindlela ezimbalwa:

• Ukuthosa. Hlangisa i-ovini yakho iye ku-175^oF (79^oC) bese ubeka ama-alimondi ebhodini lokubhaka. Yosa amahora angu-12-24, noma ize yomiswe.
• Ukwehlisa amanzi emzimbeni. Sabalalisa amantongomane afakwe kusendlalelo esisodwa kuthileyi elilodwa noma amabili. Setha i-dehydrator yakho ku-155^oF (68^oC) bese ugijime amahora ayi-12, noma kuze kube yizinhlungu.

Kungcono ukugcina ama-alimondi acwilisiwe esitsheni esingangeni moya efrijini lakho.

Ukuze ucwilise ama-alimondi ekhaya, mane umboze ngamanzi endishini bese uhlala amahora angama-8-12. Uma ukhetha ukuthungwa kwe-crunchier, ungawomisa kuhhavini noma ku-dehydrator.

Ingabe kufanele ugcobe ama-alimondi?

Ngenkathi ukucwilisa kungaholela ekuthuthukisweni kokutholwa kokugayeka kokudla kanye nezakhi zomzimba, ama-alimondi angalotshwanga asengezwa okunempilo ekudleni kwakho.

Lawa nati awumthombo omuhle we-fiber, amaprotheni, namafutha anempilo, kanye nomthombo omuhle kakhulu we-vitamin E, i-manganese, ne-magnesium ().

Ikakhulu, izikhumba zicebile ngama-antioxidants, ikakhulukazi ama-polyphenols, angavikela ezifweni ezingelapheki eziningana, kufaka phakathi isifo senhliziyo nohlobo lwesifo sikashukela sohlobo lwesibili (,,).

Ukudla njalo kwe-alimondi kuhlotshaniswa nokwehla kwesisindo, kunciphise amazinga e-LDL (amabi) we-cholesterol, futhi kwandise amazinga e-HDL (amahle) we-cholesterol, ukulawula ushukela wegazi, nokugcwala (,,,).

Ukwengeza, ukusebenzisa ama-tannins ne-phytic acid akukubi kangako, ngoba womabili amaphilisi akhombisa ukuthi akhombisa imiphumela ye-antioxidant futhi angavikela izifo zenhliziyo nezinye izinhlobo zomdlavuza (,,).

Kungakhathalekile ukuthi umanzisiwe noma awumisiwe, ama-alimondi acebile kuzakhamzimba eziningi futhi ahambisana nokuthuthuka kwezempilo yenhliziyo, ukulawula ushukela wegazi, nesisindo.

Okubalulekile

Ukumunca ama-alimondi kungathuthukisa ukugayeka kwawo futhi kukhuphule ukumuncwa kwezakhi ezithile zomsoco. Ungase futhi umane ukhethe ukunambitheka nokuthungwa.

Noma kunjalo, akudingeki ukuthi ucwilise la manati ukuze ujabulele izinzuzo zawo zezempilo.

Womabili ama-alimondi acwilile futhi aluhlaza ahlinzeka ngezakhi eziningi ezibalulekile, kufaka phakathi ama-antioxidants, i-fiber, namafutha anempilo.