Li-calories li Almond le Bophelo ba Bona Melemo
Li-almonde ke lijo tse nang le phepo e ntle, e khonang , e tlaase ea lik'habohaedreite e ka sebelisoang ho pheha kapa ho jeoa ka tsela e joalo. Likarolo tse mashome a robeli tsa lialmonde tsa lefatše li hōlileng California. Kaha lialmonde li hōla hantle libakeng tse nang le boemo ba leholimo ba Mediterranean, li atisa ho jeoa karolong e ka boroa ea Europe, Amerika Leboea le linaheng tse ling tsa Bochabela bo Hare.
Lialmonde li ruile haholo-ke mohloli o motle oa fiber le protheine.
Li boetse ke mohloli o motle oa lihlahisoa tse phetseng hantle, tse sa senyehang (monounsaturated, e joalo e fumanoang oli ea mohloaare). Ho feta moo, lialmonde ke mohloli o babatsehang oa vithamine E, manganese le magnesium.
Ntho e le 'ngoe feela ea ho ja lialmonde ke hore li na le lik'halori tse ruileng. Ho kenngoa ho eketsehileng ha lik'hilojule ho ka etsa hore boima bo be boima, e leng kotsi e ikemetseng bakeng sa maloetse a sa tšoaneng, ho akarelletsa mofuta oa lefu la tsoekere le lefu la pelo. Ka hona, ha u ja lialmonde, u lokela ho sebelisa taolo ea karolo.
| Linnete tsa Almond Nutrition | |
|---|---|
| Ho Sebedisa Boima Boima ba 1 oz (24 likopi tse feletseng) (28 g) | |
| Ka ho Sebeletsa | % Ea letsatsi le letsatsi * |
| Likoroloji 164 | |
| Lik'halori tse tsoang Fat 127 | |
| Kakaretso ea Fat 14.2g | 22% |
| Fat Satated Fat 1.1g | 5% |
| Polyunsaturated Fat 3.5g | |
| Monatsaturated Fat 8.9g | |
| Cholesterol 0mg | 0% |
| Sodium 0mg | 0% |
| Potasiamo 207.44mg | 6% |
| Lik'habohaedreite 6.1g | 2% |
| Dietary Fiber 3.5g | 14% |
| Litlhapi 1.2g | |
| Protheine 6g | |
| Vithamine A 0% · Vithamine C 0% | |
| Calcium 8% · Iron 6% | |
| * Ho itšetlehile ka lijo tse 2 000 tsa khalori | |
Liamonde li ka rekoa, tsa letsoai, tsa sa tsitsitsoeng, tse tala, kapa tse halikiloeng.
Li ka kopantsoe ka lebese la almonde, tse entsoeng ka lebese la almonde, kapa fatše joaloka lijo tsa almonde. Li-ammoud tse mongobo le tse halikiloeng ha li na sodium, e leng tsa bohlokoa bakeng sa batho ba nang le histori ea khatello ea kelello kapa ba batla ho fokotsa 'mele oa bona oa sodium ka mabaka a mang. Lialmonde le tsona ke mohloli o motle oa fiber, o nang le 3.5 dikgerama ho o mong.
Ho feta moo, lialmonde li na le lik'habohaedreite tse tlaase, lijo tse ngata tsa protheine.
Mafura a nang le bophelo bo botle, fiber le liprotheine tse nang le lialmonde li fana ka matla a fokolang. Liamonde li fokotsehile mafura a tletseng, a nang le ligrama tse 1 ka ho sebeletsa. Ha e le hantle, mafura a mangata a fumanoang ka lialmonde ke li-cardio-protector, monounsaturated fat.
Hopola hore ha u ja lialmonde, u lokela ho ikemisetsa ho khomarela ho e sebeletsa, e leng hoo e batlang e le lialmonde tse 24 tse feletseng (senoelo sa 1/4 kapa se nang le letsoho le lenyenyane). Haeba u li-almond tsa palamane ka ntho e 'ngoe ea lijo, tse kang litholoana kapa yogurt, u ikemiselitse ho khomarela khalori e 100 (e ka bang 12). Bakeng sa batho bao ba lekang ho fokotsa lijo tsa bona tsa lik'habohaedreite, lialmonde li ka sebelisoa e le sebaka sa phetoho ea li-breadcrumbs ha li pheha. Lijo tsa almonde li ka boela tsa sebelisoa ha ho baka.
Melemo ea Bophelo ea Lialmonde
Ka 2003, FDA e boletse hore bopaki ba saense bo bontša hore ho ja li-ounces tsa linate ka letsatsi, e le karolo ea lijo tse fokolang mafura a mangata le k'holeseterole, ho ka fokotsa kotsi ea lefu la pelo. Sena se ka ba ka lebaka la litlamorao tse phahameng tsa molomo o fokolang mafura a monounsaturated a fumanehang ka lialmonde, ho phaella ho fiber content le li-antioxidant liphello tsa vithamine E. Almond li boetse li na le bongata ba likokoana-hloko, haholo-holo limela tsa sterols le li-flavonoids, tse nang le pelo e phetseng hantle hammoho le ho fana ka melemo ea antioxidant.
E le ho eketsa limatlafatsi tsena, thabela lialmonde tsa hao le li-flavonoid tsa letlalo li tsepamisitsoe moo.
Liamonde li boetse li na le mohloli o ruileng oa manganese le magnesium. Manganese e phetha karolo ea bohlokoa ho metabolism ea lik'habohaedreite, amino acid le k'holeseterole. Magnesiamo e ameha ka litsela tse fetang 300 tsa metsoako, ho akarelletsa le tlhahiso ea matla, protheine synthesis, ho bontša lisele, le mekhoa e metle ea sebōpeho sa bone. Liphuputso tse ling li bontša hore ho kenngoa ha magnesium holimo ho amana le kotsi e fokotsehileng ea ho ba le lefu la tsoekere.
Lipotso Tse Tloaelehileng ka Lialmonde
Na lialmonde li na le linate tsa lifate?
Lialmonde li nkoa e le linate tsa lifate.
Hangata li hōla lihlahla kapa lifateng 'me li na le likhetla tse thata. Boholo ba nako, haeba motho a e-na le mefuta ea linate tsa lifate, li na le mefuta eohle ea linate tsa lifate.
Na lebese la almonde ke mefuta e ntle ea lebese la lebese?
Haeba motho a e-na le phepo ea lebese, lebese la almonde ke mefuta e meng e ntle. 'Me le hoja lialmonde li le lik'halori tse ngata ka tlhaho, lebese la almonde ke khalori e tlaase e kenang lebese la khomo .
Ho Nata le ho Boloka Liamonde
Liamonde li na le mafura a mangata, kahoo li lula li le sebakeng se pholileng, se omeletseng, tse kang sehatsetsi kapa seriti se pholileng, se lefifi. Ikemisetsa ho tiisa lialmonde tsa hau (haholo-holo li halikiloeng) ka setsing se sa sirelelitsoeng sa metsi bakeng sa bophelo bo botle ba sethala; ho thibela oxidation ke senotlolo sa ho boloka bocha. Qoba ho sheba letsatsi le letsatsi le monko o monate.
Haeba u tšoenyehile ka ho ja e ngata ea sodium, batla ho reka lialmonde tse sa tsejoeng. Haeba u batla tatso e eketsehileng, u ka e tšoaea ka botlalo ba khetho ea hau ea linoko.
Mokhoa o Molemo oa ho Lokisetsa Lialmonde
Li-almonde li ka jeoa e le bohobe bo monate, joaloka ho eketsa lijo, tse kang oatmeal, kapa ho kenngoa ka lehlakoreng le leng. Liammonde tse arolelitsoeng pele ke e 'ngoe ea lijo tseo u batlang ho ba le tsona kamehla . Ha u le ka pinch, li ka sebetsa e le bohobe bo bobebe bo nang le phepo e nepahetseng. Ho phaella ho lialmonde tse tala kapa tse halikiloeng, u ka sebelisa lihlahisoa tsa almonde, tse kang almond lijo, lebese la almonde le lebese la almonde. Litlhahiso tse ntle ke tsena.
- Tšoara letsoho ka mokotleng o monyenyane mme u ba finyelle ha tlala e otla.
- Hasanya almond lebese serapeng sa celery, kapa apole bakeng sa fiber le liprotheine tse nang le bohobe.
- Eketsa lialmonde ho salate, yogurt, cottage chisi-sebelisa monahano oa hau. Manate a ka kenngoa mefuteng eohle ea lijo.
- Qoba lialmonde tse koahetsoeng ka tsoekere kapa mahe a linotši.
- Sebelisa lebese la almond e sa hlahisoang ke mafura ka ho sisinyeha, li-sauces, nog ea mahe le tšebeliso e tšoanang.
- Phofo ea almonde (ntho e le 'ngoe le lijo tsa almonde) e ka sebelisoa lijong tse ngata tse tlaase tsa carb. Leka li-pancake , muffins , mahobe, esita le ho kenya.
Li-Recipe Tse Sebelisang Lialmonde
Ho pheha ka lialmonde ke mokhoa o motle oa ho matlafatsa lijo tsa phepo ea lijo ha o ntse o theola lik'habohaedreite. Li-almonde li boetse li eketsa monko o monate o nang le matla le ho u sitisa ho ja haholo. Eketsa lialmonde lijong tsa hau tsa hoseng, tsa motšehare, tsa bohobe, tsa lijo tsa mantsiboea kapa tsa lijo tse tsoekere. Hopola le hoja kamehla u shebile likarolo tsa hau. Ka tlase ho na le diresepe tse 'maloa tse ntle:
> Mehloli:
> Linus Pauling Institute. Manganese.
> Linus Pauling Institute. Magnesium.
> Tlhokomelo ea Lijo le Lithethefatsi. Litlhaloso tse nepahetseng tsa bophelo: Lethathamo la ts'ebetsong ea ts'ebetso-Nuts le lefu la pelo.