Ho ata ha bophelo bo botle ho na le lik'hilojule tse phahameng
Almond botoro e entsoe ka lialmonde kahoo e na le mafura a phetseng hantle , liprotheine le liminerale, 'me e ka ba karolo ea lijo tse phetseng hantle. Empa, botoro ea almonde e boetse e na le lik'hilojule tse ngata, kahoo ha u shebile boima ba hau , u tla hloka boholo ba tšebeletso. Ha e le hantle, lebese la almonde ke khalori-e boima ka lik'hilojule tse 98 ka hora e khabisitsoeng, haholo-holo ka lebaka la ligrama tse 9 tsa mafura ka eona e le 'ngoe ea supone e sebeletsang.
Seo se ka ba sebebe bakeng sa phepo ea boima ba 'mele haeba u ja ho feta ho sebeletsa' me u se ke ua ikarabella bakeng sa lik'hilojule tsohle tse eketsehileng.
| Linnete tsa Almond Butter Nutrition | |
|---|---|
| Ho Sebeletsa Molaetsa oa 1 Ho sebeletsa (100 g) | |
| Ka ho Sebeletsa | % Ea letsatsi le letsatsi * |
| Likorolo 98 | |
| Li-calories tse tsoang Fat 81 | |
| Kakaretso ea Fat 9g | 14% |
| Fat Satated Fat 0.7g | 4% |
| Polyunsaturated Fat 2.2g | |
| Fat Monunsaturated 5g | |
| Cholesterol 0mg | 0% |
| 36mg ea sodium | 2% |
| Potassium 120mg | 3% |
| Lik'habohaedreite 3g | 1% |
| Fiber Diet 1.6g | 6% |
| Litlhapi 0.7g | |
| Protheine 3.4g | |
| Vithamine A 0% · Vithamine C 0% | |
| Calcium 1% · Iron 3% | |
| * Ho itšetlehile ka lijo tse 2 000 tsa khalori | |
Ka lehlakoreng le letle, lebese la almonde ke mohloli o motle oa mafura le fiber tse monounsaturated 'me o na le ligrama tse tharo tsa protheine le ligrama tse 3 feela tsa lik'habohaedreite ka nako eohle. E boetse e phahame ka potassium, calcium le magnesium e le hore tsohle, tsohle tsa almame li be le phepo hantle. E ka ba e phahameng ka sodium, empa eseng kamehla. Palo ea sodium e tla fapana hanyane ho latela hore na oli ea almonde e ne e entsoe ka letsoai kapa che.
Hlahloba lengolo la lijo ha ho kenngoa likhahla tsa sodium.
Melemo ea Bophelo ea Almond Butter
Kaha botoro ba almonde bo phahame ka mafura a monounsaturated, e ka ba karolo ea lijo tse phetseng hantle. Mafura a monounsaturated a thusa ho fokotsa LDL cholesterol (mofuta o mobe) le ho phahamisa k'holeseterole ea HDL (mofuta o motle).
Lialmonde li boetse li na le calciamo e phahameng, e ntle bakeng sa masapo a matla, ho tloaela ho tšeloa mali, le ho sebetsa hantle ha mesifa le methapo.
Li boetse li phahame ka magnesium, e leng ea bohlokoa bakeng sa mekhoa e mengata ea likokoana-hloko e fapaneng 'meleng oa hau letsatsi le leng le le leng, e kang ho laola tsoekere ea mali le khatello ea mali.
Almond Butter vs. Peanut Butter
Almond bohobe e ka 'na ea e-ba hantle haholo ho feta peanut butter e nang le mafura a mangata a mangata, mafura a monounsaturated a mangata le li-fiber tse ngata. Ho seng joalo, ha u bapisa litekanyetso tse ling tsa phepo e nepahetseng (lik'halori, protheine le fiber) mefuta e 'meli ea botoro e batla e le molala le molaleng.
U ka 'na ua ipotsa hore na u na le pheko ea lijo-thollo, na ho sireletsehile hore u je bohobe ba almonde? Karabo ke mohlomong, empa ha e tšoane le kotsi. Li-peanate ke li-legume le lialmonde ke linate tsa lifate, ho ka etsahala hore batho ba bang ba nang le mefuta e mengata ea likhukhuni ba ka ja lialmonde. Leha ho le joalo, batho ba bangata ba fokolang likhakotla ba na le mefuta e mengata ea almond, hape. Haeba u nahana hore u ka ba le menoana ea lipeo kapa lialmonde, ka kopo bua le mofani oa hao oa tlhokomelo ea bophelo.
Almond Butter vs. Whole Almonds
Ho ka 'na ha bonahala eka hoa utloahala hore tšebeletso ea lialmonde-ho sa tsotellehe hore na e ne e le mofuta ofe-e ne e tla fana ka boleng bo tšoanang ba phepo e nepahetseng. Le hoja boholo ba lialmonde tse 15 bo lekanang le likhalori tse lekanang le khaba ea almonde, lipatlisiso li bontša hore lik'hilojule tse ngata li kenngoa molomong oa almonde ho tloha ho lialmonde tse feletseng.
Ho seng joalo, lialmonde tse feletseng le lipalesa tsa almonde li tšoana. Hape, phuputso e 'ngoe e fana ka maikutlo a hore lialmonde li ka thusa batho ba baholo dieters ho lahleheloa ke boima ba' mele, empa ha ho tsejoe hore haeba ho ja almond butter ho ka ba le phello e tšoanang.
Etsa 'Mino oa Almond oa Hao
Haeba u na le mochine oa lijo, u ka etsa botoro ea almond ka kichineng. Ha e le hantle, tsohle tseo u li hlokang ke lialmonde le letsoai le lenyenyane. Eketsa linoelo tse peli tse halikiloeng ka lialmonde le likhabapo tse 1 tsa 2 tsa letsoai ho motlakase oa lijo le ho sebetsa ho fihlela u fumana setlolo se setle. E ka 'na ea nka metsotso e 20 ho joalo, empa ho bohlokoa ho leta. Haeba u na le leino le monate, leka ho eketsa 1/4 senoelo sa mahe a linotši le teaspoon e 1 fatamone ha lialmonde li ntse li sebetsa.
Mokhoa o Molemo oa ho Sebeletsa Butter ea Almonde
U ka sebelisa serethe sa almonde ka tsela e tšoanang le eo u sebelisang pere ea peanut. Nakong ea lijo tsa hoseng, etsa sandwich e nang le bohobe bo bongata, bohobe ba almond le litholoana tse 100 tsa palesa, kapa u kenye tsoekere ea almond lebese le smoothie bakeng sa khama ea protheine. Bakeng sa bohobe bo monate, jala bohobe ba almonde holim'a lijo tsa lijo-thollo, litholoana tsa apole, kapa li-celery. Sebakeng sa ho jala seroleta se rekiloeng ka lebenkele, leka ho coca almond butter dip le litholoana. E makatsa lelapa le nang le li-pancake tsa apole tsa lipalesa tsa lijo tsa hoseng. 'Me bakeng sa ntho e fapaneng haholo ho sebeletsa li-almond-brussels li hlahisa sopho lijong tsa hau tsa lijo tse latelang.
> Mehloli:
> Berryman CE, West SG, Fleming JA, Bordi PL, Kris-Etherton PM. Liphello tsa Tšebeliso ea Almond ea Letsatsi le Letsatsi ka Likotsi Tsa Cardiometabolic le Matšoao a Mmele ka Bophelo bo Botle ba Batho ba Nang le Bophelo bo Nang le LDL-Cholesterol e Phahameng: Tlhahlobo e laoloang ka nako e sa lekanyetsoang. Journal ea American Heart Association . 2015; 4 (1). doi: 10.1161 / jaha.114.000993.
> Novotny JA, Gebauer SK, Baer DJ. Phapang e teng pakeng tsa Atwater e boleloang esale pele le e lekanyelitsoeng ea matla a tekanyo ea matla a lialmonde lijong tsa batho. American Journal of Clinical Nutrition . 2012; 96 (2): 296-301. doi: 10.3945 / ajcn.112.035782.
> Nate, almame, lipalesa, ka letsoai le kenyelelitsoe. Lefapha la Machaba la Machaba la Temo Lefapheng la Sechaba sa Nutrient bakeng sa Standard Reference, Release 28. https://ndb.nal.usda.gov/ndb/foods/show/3739.