Almonds: noj li cas thiab noj ntau npaum li cas, muaj txiaj ntsig zoo thiab cov ntsiab lus calorie

2024 Tus sau: Isabella Gilson | [email protected]. Kawg hloov kho: 2023-12-17 03:27

Almonds muaj cov as-ham thiab yog li zoo rau kev noj qab haus huv. Nws pab txo kev ntxhov siab thiab ua kom cov hlab ntsha, txo cov roj cholesterol thiab ntshav qab zib, yog li tiv thaiv kev txhim kho atherosclerosis thiab ntshav qab zib. Xav txog dab tsi yog cov txiaj ntsig thiab kev puas tsuaj ntawm almonds thiab yuav ua li cas thiaj noj tau raug.

yam ntxwv

tsob ntoo almond hlob hauv cov tebchaws xws li Iran, Saudi Arabia, Lebanon, Qaib ntxhw, Syria, Jordan thiab Israel. Tam sim no, nws txoj kev cog qoob loo tuaj yeem pom nyob hauv ntau qhov chaw ntawm lub ntiaj teb. Cov txiv hmab txiv ntoo ntawm tsob ntoo zoo nkauj no yog cov txiv ntoo almond, uas yog, oblong thiab flattened drupes, mus txog 6 cm ntev.

Almonds tuaj nyob rau hauv ob yam: qab zib thiab iab. Ntau lub npe nrov thiab muag muag yog cov txiv ntoo qab zib almond. Marzipan yog tsim los ntawm lawv, kuj yog ib qho roj siv rau kev tu tawv nqaij thiab plaub hau. Almondiab, noj nyob rau hauv loj koob tshuaj, yog ib tug muaj zog tshuaj lom. Nws muaj amygdalin, uas muab nws cov yam ntxwv aroma. Hauv lub cev, cov tshuaj no tau hloov mus rau hauv cov tshuaj lom hydrogen cyanide. Hom almond no yog siv rau hauv tshuaj tsw qab thiab tshuaj.

Tus nqi noj haus thiab calorie cov ntsiab lus ntawm almonds

Almonds yog nyob rau hauv cov npe ntawm cov khoom noj muaj txiaj ntsig zoo tshaj plaws vim li cas. Cov txiv ntoo muaj cov protein ntau (li 20%). Lawv yog ib qho zoo heev ntawm unsaturated fatty acids thiab insoluble fiber. Raws li qhov no storehouse ntawm minerals, suav nrog:

• magnesium (100 g ntawm almonds muaj txog 270 mg ntawm magnesium, uas npog 60% ntawm qhov xav tau txhua hnub rau cov khoom no);
• calcium;
• zinc;
• poov tshuaj;

phosphorus

Almonds yog qhov zoo ntawm cov vitamins, tshwj xeeb tshaj yog cov vitamin E, B vitamins (xws li B2, B3, B6, folic acid). Cov txiv ntoo muaj phenylalanine, ib qho amino acid uas muaj txiaj ntsig zoo rau lub paj hlwb.

Rau cov neeg uas xav paub ntau npaum li cas almonds tuaj yeem noj ib hnub, nws yuav yog qhov nthuav tias txawm tias cov khoom noj muaj txiaj ntsig zoo, nws yuav tsum tau noj kom tsawg. Cov txiv ntoo no yog 50% rog, yog li lawv muaj calorie ntau ntau. Muaj txog 590 kcal hauv 100 g ntawm cov khoom. Raws li cov kws paub txog zaub mov, tib neeg yuav tsum txwv lawv tus kheej kom siab tshaj 30 daim ntawm almonds ib hnub.

Almonds zoo rau lub siab

Cov txiaj ntsig ntawm almonds rau cov hlab plawv tau lees paub los ntawm ntau tus neeg ywj pheej ntawm ib leegphooj ywg tshawb fawb. Vim lub xub ntiag ntawm unsaturated fatty acids thiab ib tug loj npaum li cas ntawm cov vitamin E nyob rau hauv txiv ntseej, lawv tsis tsuas yog ntxiv dag zog rau cov hlab ntsha thiab txo lub siab, tab sis kuj txo qhov tsim ntawm atherosclerotic plaques. Qhov no, dhau los, tiv thaiv qhov tshwm sim ntawm arteriosclerosis, kab mob plawv, mob stroke, myocardial infarction.

Txhim lub hlwb ua haujlwm zoo

Almonds yog cov nplua nuj ntawm ntau cov as-ham uas pab hauv kev loj hlob thiab kev saib xyuas ntawm lub hlwb kev ua haujlwm. Cov txiv ntoo muaj ob lub hlwb tseem ceeb: riboflavin thiab L-carnitine. Lawv ua kom lub hlwb ua haujlwm thiab txo qhov kev pheej hmoo ntawm kev tsim kab mob Alzheimer. Cov kev tshawb fawb tau pom tias cov khoom noj uas nplua nuj nyob hauv almonds thiab roj almond tuaj yeem txhim kho kev noj qab haus huv thiab lub paj hlwb ua haujlwm.

Almonds zoo rau kev tiv thaiv thiab pom kev

Kev noj almonds yog ib txoj hauv kev zoo los txhawb koj lub cev tiv thaiv kab mob. Nrog rau walnuts hauv koj cov zaub mov yuav tsis tsuas yog pab koj kom tsis txhob muaj mob khaub thuas thiab mob khaub thuas, tab sis kuj ua kom zoo sai ntawm qhov txhab thiab pob txuv, nrog rau kev txhim kho koj cov plaub hau thiab rau tes. Cov khoom no yog vim muaj ntau ntawm zinc thiab vitamin B2 hauv almonds. Qhov tom kawg yog qhov tseem ceeb hauv kev ua haujlwm tsis pom kev zoo, vim nws tiv thaiv kab mob cataracts (progressive clouding of the lens).

Tiv thaiv kab mob ntshav qab zib

Almonds noj tom qab noj mov pab txo qisnce ntshav qabzib thiab qib insulin. Qhov no muab kev tiv thaiv zoo tiv thaiv kab mob txaus ntshai hauv cov ntshav qab zib, tshwj xeeb tshaj yog nyob rau hauv cov neeg mob ntshav qab zib uas feem ntau raug kev txom nyem los ntawm cov zaub mov loj lossis cov khoom noj uas tsis tau npaj siab txog qib qab zib. Cov txiv ntoo pab tswj kev nqus thiab ua cov piam thaj, ua rau tag nrho cov txheej txheem metabolic yooj yim dua thiab yog li muaj kev nyab xeeb ntau dua.

Txhim pob txha noj qab haus huv

Almonds yog qhov zoo tshaj plaws ntawm ntau cov vitamins thiab minerals, suav nrog phosphorus. Uas muaj kev cuam tshuam loj rau lub neej ntev thiab lub zog ntawm cov pob txha thiab cov hniav, thiab pab tiv thaiv qhov tshwm sim ntawm cov kab mob uas muaj hnub nyoog xws li pob txha.

Almonds thiab poob phaus

Almonds, txawm tias muaj roj thiab calorie ntau ntau, txhawb kev poob phaus. Cov fatty acids tseem ceeb lawv muaj tswj cov metabolism thiab tiv thaiv kev tsim cov ntaub so ntswg adipose. Tsis tas li ntawd, cov txiv ntoo no muaj fiber ntau (12.5/100 g), uas ua rau lub plab sai thiab ntev, muab lub cev nrog kev xav ntawm satiety. Ntev zom ntawm ob lossis peb lub almonds yog ib txoj hauv kev los daws cov kev tshaib kev nqhis.

Tau kawg, almonds yuav tsis muab cov txiaj ntsig kev poob phaus yog tias koj haus lawv ntau. Nws yog qhov zoo tshaj kom noj ib qho puv tes ntawm cov txiv ntoo no ob peb zaug hauv ib lub lis piam es tsis txhob siv lwm cov khoom noj (thiab tsis yog khoom noj txom ncauj). Kev noj ntau dhau tuaj yeem ua rau tsis yog rau ntau dhauhnyav, tab sis kuj cem quav (muab cov ntsiab lus muaj roj ntau).

Cov txiaj ntsig ntawm kev noj qab haus huv ntawm daim tawv nqaij ntawm kev siv almonds tau paub zoo rau lub sijhawm ntev heev. Kev zaws nrog cov roj almond feem ntau pom zoo rau cov menyuam mos. Almond mis nyuj ntxiv rau xab npum vim nws yog qhov zoo rau kev txhim kho tag nrho cov mob thiab cov tsos ntawm daim tawv nqaij. Raw almonds yog cov khoom muaj nyob rau hauv ntau yam khoom kom zoo nkauj npaj rau kev tu lub cev txhua hnub.

Almonds hauv kev noj zaub mov ntawm cov poj niam cev xeeb tub

Ntau tus xav paub dab tsi yog cov txiaj ntsig ntawm almonds rau cov poj niam thaum cev xeeb tub. Cov txiv ntoo no muaj folic acid, uas pab txo qis qhov tshwm sim ntawm kev yug me nyuam hauv cov menyuam mos. Nws txhawb kev loj hlob ntawm cov hlwb noj qab haus huv thiab tsim cov ntaub so ntswg tshiab, thiab tseem tiv thaiv cov hlab ntsha neural. Cov kws kho mob niaj hnub muab folic acid rau cov poj niam cev xeeb tub kom paub meej tias kev loj hlob ntawm tus me nyuam thiab txhawb kev noj qab haus huv ntawm leej niam.

Almonds kuj yog ib txoj hauv kev zoo kom tshem tawm xeev siab thaum cev xeeb tub thiab kub siab, uas yog tshwm sim hauv peb lub hlis thib ob thiab thib peb. Cov txiv ntoo neutralizes cov kua qaub hauv plab thiab yog li tshem tawm qhov tsis xis nyob ntawm qhov kub hnyiab.

Almonds rau cov neeg tsis noj nqaij thiab ncaws pob

Almonds yog qhov thib ob (tom qab pistachios) nplua nuj tshaj plaws ntawm cov protein ntawm cov txiv ntoo. Nws muaj ntau tshaj li ib co legumes, xws li taum dawb. Yog li ntawd, cov khoom no yog pom zoo kom muab tso rau hauv cov zaub mov ntawm cov neeg tsis noj nqaij. Tsis tas li ntawd, almonds muaj arginine siab, ib qho amino acid uas txhim kho cov leeg nqaij, uas yog vim li cas cov neeg ncaws pob kuj nyiam almonds.

YContraindications

Txawm tias muaj koob meej ntawm almonds, cov txiaj ntsig thiab kev puas tsuaj ntawm cov khoom no muaj feem xyuam nrog, thiab koj yuav tsum tau ceev faj thaum suav nrog koj cov khoom noj. Qhov tsis zoo tshaj plaws ntawm cov txiv ntoo no yog cov ntsiab lus ntawm oxalates. Lawv cov nyiaj ntau dhau hauv lub cev tuaj yeem ua rau ntau yam kab mob sib txawv. Vim li no, kev noj almond yuav tsum zam los ntawm cov neeg uas muaj teeb meem rau lub raum thiab lub gallbladder.

Yuav ua li cas almonds muaj?

Koj yuav tsum paub yuav ua li cas noj almonds kom raug kom lawv cov khoom muaj txiaj ntsig tau txais kev pom zoo hauv kev noj qab haus huv ntawm lub cev. Nws raug nquahu kom noj cov txiv ntoo nyoos, nyiam dua ntawm lub plab khoob, txhawm rau txhim kho thiab ua kom nrawm ntawm kev nqus ntawm cov as-ham. Ua ntej noj, koj tuaj yeem tsau lawv hauv dej thaum hmo ntuj. Muaj ntau yam laj thawj rau noj almonds hauv daim ntawv no:

• Muab cov txiv ntoo rau qhov kub thiab txias (roasting, roasting, boiling) tsis tsuas yog rhuav tshem ntau cov as-ham, nrog rau cov vitamin E, tab sis kuj hloov cov roj unsaturated fatty acids rau cov rog rog.
• Soaking almonds activates ntau cov enzymes, ua rau lawv softer thiab yooj yim rau zom. Almonds yuav tsum tau soaked rau 12 teev, hloov dej ob peb zaug (tsis muaj dej npau npau rau lawv); Txoj kev no koj tuaj yeem khaws cov txiv ntoo hauv lub tub yees rau ob peb hnub.

Ib yam ntxiv musQ: Koj puas tuaj yeem noj almonds nrog daim tawv nqaij? Muaj tseeb, daim tawv nqaij ntawm cov txiv ntoo no muaj fiber ntau thiab vitamin E, tab sis, hmoov tsis, phytic acid kuj muaj nyob hauv nws. Nws txo qhov nqus ntawm ntau cov as-ham, tshwj xeeb tshaj yog magnesium, calcium thiab hlau. Vim li no, nws raug nquahu kom tev almonds ua ntej noj mov (tom qab soaking, qhov no yuav tsis ua rau muaj teeb meem).