Maamondi - katundu wothandiza, kapangidwe kake ndi zotsutsana

Mtedza ndi chakudya chopatsa thanzi komanso chokoma, ndichifukwa chake ambiri amakhala ndi maso onunkhira pazakudya zawo za tsiku ndi tsiku. Lero tikambirana za maamondi. Kunyumba, ku Asia, amamuwona ngati chipatso chamatsenga chomwe chimapatsa thanzi. Kuchokera pakuwunikanso kwathu, owerenga aphunzira momwe angagwiritsire ntchito ma almond moyenera, phindu lake ndi zovulaza m'thupi la munthu.

Kapangidwe

Dziko lakwawo la amondi ndi Western Asia, kuchokera kumeneko adapita ku Europe, kenako ku America. Malingana ndi mtundu wa botanical, ma almond ndi zipatso zamwala kuchokera ku maula, koma chifukwa cha kukoma ndi kununkhira timawona maso ake ngati mtedza.

Masiku ano, minda yayikulu kwambiri ya almond ili ku USA, Spain, Iran, Morocco, Italy, Syria. Russia imagulitsa amondi kuchokera m'maiko amenewa popanda kukhala ndi zokolola zake: nyengo zathu sizithandiza kuti mtedza upse.

Mtengo wokwera wa mankhwalawo sunafotokozeredwe kokha ndi ndalama zoyendera komanso ntchito zamsika: phindu la thanzi ndi tanthauzo la ma almond amthupi ndilabwino. Tisanapitilire paumoyo wathu, tiyeni tiganizire za kapangidwe kake ndikumvetsetsa phindu lomwe amondi amapeza m'thupi lathu.

BJU, zopatsa kalori ndi GI

Kuchuluka kwa mapuloteni, mafuta ndi chakudya cha ma almond ndichikhalidwe cha mtedza: oposa theka ndi mafuta, enawo amagawika pakati pa chakudya ndi mapuloteni.

Maonekedwe a amondi:

Palibe chifukwa chotsutsana za kukoma kwa amondi, ngakhale ma gourmets oyamika amawayamikira. Maamondi amawonjezeredwa mu chokoleti, buledi, masaladi, zakumwa, amadya mwaukhondo, wokazinga kapena watsopano. Koma simuyenera kutengeka ndi maamondi okoma: zomwe zili ndi ma calorie ambiri zimakhazikitsa malamulo ake, kotero akatswiri azakudya amalangiza kuti musatenge kuposa 7-10 nucleoli patsiku.

Nthawi yomweyo, palibe choletsa kutenga amondi kuti muchepetse kunenepa; muyezo wochepa, ndizothandiza kwa aliyense amene amayang'anira mawonekedwe ndi kulemera kwake. Zoletsa zimagwiritsa ntchito odwala onenepa okha, zomwe amadya ndi dokotala.

Malingana ndi index ya glycemic, maso a amondi osaphika komanso osasungunuka amakhala ndi mayunitsi 15. Ambiri amavomereza kuti zakudya zomwe zili ndi index mpaka 40 mayunitsi zimakhala ndi GI yotsika. Chifukwa chake, maamondi okhala ndi mphamvu, mphamvu zomanga thupi ndi mafuta, amalimbikitsidwa ngati gawo la chakudya cham'mawa kapena chotupitsa kwa odwala matenda ashuga.

Mavitamini ndi mchere

Malinga ndi mawonekedwe ndi zomwe zili zofunikira, ma almond amakhala pamndandanda woyamba wazinthu zofunika kwambiri paumoyo. Mwachitsanzo, 100 g ya zopangira zouma imakhala ndi pafupifupi 80% ya kudya kwa B2 (riboflavin) tsiku lililonse.

Mndandanda wa zinthu ndi mavitamini:

• gulu B: thiamine (B1), pyridoxine (B6), pantothenic acid (B5), folic acid;
• vitamini A (beta-carotene);
• vitamini C (ascorbic acid);
• Omega 3 ndi Omega 6;
• vitamini E (tocopherol), ndi zina zotero.

Zomwe zili ndi macronutrients mu maamondi zimayenera kusamalidwa mwapadera. Kuti tidziwike bwino, tikupereka mndandanda wazinthu zosonyeza kuchuluka kwa gawo la zomwe munthu amapatsidwa tsiku lililonse mu 100 g ya maamondi ouma:

• phosphorous - 68%;
• potaziyamu - 15%;
• magnesium - 66%;
• calcium - 26%;
• manganese - 98%;
• chitsulo - 46%;
• nthaka - 27%;
• mkuwa - 110%.

Mwanjira ina, maamondi atsopano pamenyu tsiku lililonse amalowa m'malo mwa mankhwala ndi ma vitamini. Werengani kuti mumve zambiri za momwe amondi amakhudzira thupi lathu.

Ubwino wa amondi mthupi

Kuthekera kwa maamondi kumawonetsedwa bwino ndi zomwe zimapezeka mu macronutrients: 100 g ya mankhwala owuma amapereka thupi tsiku lililonse la manganese kapena theka lachitsulo. M'mbuyomu, asanapangitse tebulo la zinthu ndi kuphunzira momwe zingakhudzire thanzi, asayansi adayesa kuchiritsa kwa amondi pochita. Pali ntchito zodziwika za Avicenna, momwe adafotokozera maubwino amamondi pochiza matenda a chiwindi ndi impso. Mu mankhwala amakono, mphamvu ya njirayi imatsimikiziridwa, ndikuwonetsa ma amondi ngati othandizira othandizira kupewa ndi kuchiza urolithiasis.

Mafuta ofunikira amandimu amathandizira kuyeretsa thupi ndikuchepetsa "cholesterol" choyipa. Mavitamini E, A, C ndi ma antioxidants achilengedwe, amagwira ntchito ngati zopinga zachilengedwe zotupa, zimalepheretsa ukalamba ndikuthandizira kulimbitsa thupi.

Matenda omwe kugwiritsa ntchito amondi ndikofunikira:

• matenda amtima;
• chikanga, matenda apakhungu ndi tsitsi;
• matenda amanjenje, kukhumudwa, kusowa tulo, kupweteka mutu;
• matenda ashuga;
• njira zotupa;
• matenda ophatikizana.

Kuonjezera apo, amondi ndi ofunika kwambiri kwa othamanga:

• mafuta ndi chakudya chokwanira mu maamondi amathetsa msanga njala popanda kuwonjezera shuga m'magazi;
• mkuwa uli ndi zotsatira zabwino pantchito yamtima, umachepetsa chiopsezo cha matenda amtima panthawi yamavuto owonjezera;
• magnesium imathandizira kagayidwe kake;
• zinc imalimbikitsa kukula kwa minofu.

Chifukwa chake, mtedza wazakudya zanu umathandizira kulimbitsa thupi, kukulitsa zochita zaubongo, kukulitsa kulimbitsa thupi, ndikuchepetsa matenda opatsirana.

Kugwiritsa ntchito tsiku lililonse

Pofuna kuti apindule kwambiri ndi zinthu zachilengedwe, anthu ambiri amaiwala zazikhalidwe zomwe anthu amadya. Kuti tipeze chakudya chamagulu tsiku lililonse, tikulimbikitsa kuti muziyang'ana pa zomwe zili ndi kaloriyo.

Maamondi amakhala ndi thanzi labwino: pafupifupi 600 kcal pa magalamu 100. Ndikokwanira kuti munthu wamkulu wathanzi atenge mpaka 50 g (300 kcal), yomwe imafanana ndi mtedza 10. Ana ndi akazi ayenera kuchepetsa mlingo kuti 5-7 mtedza patsiku.

Mavuto a amondi ndi zotsutsana kuti zigwiritsidwe ntchito

Monga chinthu china chilichonse, amondi ali ndi zotsutsana:

1. Mapuloteni amatha kuyambitsa vuto lalikulu. Ngati pali zizindikiro za mtedza, muyenera kupewa kudya zakudya zonse ndi amondi (kuphatikiza mafuta amondi, mkaka, zinyenyeswazi, ndi zina zambiri).
2. Maamondi samalimbikitsa kunenepa kwambiri. Zakudya zopatsa mphamvu zambiri zimayika pamndandanda wazakudya zoletsedwa. Koma kulemera kukayamba kutsika, mtedza pang'ono patsiku umakuthandizani kuti mupezenso mawonekedwe mwachangu. Inde, malinga ndi moyo wokangalika komanso masewera.
3. Zakudya zodetsedwa kapena zosapsa siziyenera kuvomerezedwa. Chiwopsezo chake ndi chachikulu: cyanide m'maso osapsa kapena nkhungu komanso kufatsa mumtedza wakale kumabweretsa chisamaliro chachikulu.
4. Musapitirire mlingo wa tsiku ndi tsiku. Kuledzera kumabweretsa osati kulemera kokha, komanso tachycardia, mutu.

Mphamvu ya amondi pa thupi la munthu

Tidakambirana za phindu la amondi, tsopano tiyeni tiganizire pazithunzi. Tiyeni tikambirane za kufunika kwa mankhwalawa paumoyo wa amayi ndi abambo.

Kwa akazi

Amayi amayamikira maamondi chifukwa cha kununkhira kwawo komanso kukoma kwawo kosavuta: pophika kunyumba, mtedza uwu udali wovuta. Ndipo ngati mukufuna kusangalatsa okondedwa anu ndi mchere wathanzi komanso wokoma, pangani mikate yopangira amondi.

Koma maubwino amtedzawu samangokhala kuphika kokha: mafuta amondi adakhalapo malo apadera pakukongoletsa kunyumba. Ndi chida chabwino chotsitsira zodzoladzola, khungu lofewa, komanso tsitsi.

Mtedza ndi wofunikira kwa amayi munthawi yapadera: Amayi apakati amalangizidwa kuti aziphatikiza ma almond mu zakudya chifukwa cha iron, vitamini E, zinc, calcium.

Kwa amuna

Zomwe tatchula pamwambapa za amondi kuti zisinthe mawonekedwe ndikupeza minofu. Koma osati izi zokha zimapangitsa mtedza kukhala chinthu chofunikira kwambiri pakudya kwamunthu wamakono.

Maamondi ali ndi:

• arginine, yomwe imakhudza mphamvu potency;
• magnesium, yomwe imathandizira kupanga testosterone;
• calcium, yomwe imalepheretsa kukodzera msanga.

Chifukwa chake, ma almond nucleoli ochepa omwe amadya tsiku lililonse samangokhala oyenera, komanso amachulukitsa unyamata.

Katundu wina wa amondi wa amuna amayesedwanso bwino: umachedwetsa dazi ndikulimbikitsa kukula kwa tsitsi. Pazinthu izi, mankhwala azikhalidwe amagwiritsa ntchito mafuta a amondi, maski opangidwa ndi mtedza wodulidwa ndi mkaka, ndi zina zambiri.

Ndi maamondi ati omwe mungasankhe: owotcha, owotcha kapena yaiwisi, bwanji?

Njira zophika nthawi zina zimakhala zovuta: Zakudya zopangidwa bwino zimasunga mavitamini ndikupereka thanzi labwino. Otsatira zakudya zabwino amachepetsa kuchuluka kwa zakudya zokazinga, amachepetsa mafuta osapatsa thanzi.

Izi zimagwiranso ntchito ndi mtedza: Maamondi okazinga ndi osavuta, koma osapatsa thanzi. Makamaka ngati inali yokazinga kuphwanya ukadaulo. Kodi njira yabwino itani kudya maamondi kuti mupindule m'malo mopweteka?

Tiyeni tikambirane njira zodziwika bwino kwambiri zopangira zinthu:

• Maamondi okazinga zopatsa mphamvu kuposa zosaphika. Koma sikuti ndi vuto lokhalo lokhala ndi mtedza wokazinga: mafuta amawononga mafuta ochulukirapo, ndipo mtedza umataya mawonekedwe ake apadera. Mtsutso wina wotsutsana ndi kukazinga kwamafuta ukukhudza njira yakusinthira: opanga osagwiritsa ntchito bwino amagwiritsa ntchito mafuta osavomerezeka. Chifukwa chake, pali chiopsezo chachikulu chotenga poyizoni, ndipo nthawi zonse kugwiritsa ntchito - matenda am'mimba osachiritsika.

Ngati mukufunadi kudzipatsa zakudya zabwino, mugule mtedza wosaphika ndikumakonza kunyumba. Kukhala ndi mafuta opanda poto kapena ma microwave, mumapeza mankhwala okoma okhala ndi mavitamini ambiri osasokoneza thanzi lanu komanso bajeti.

• Maamondi oviikidwa lero ndipamwamba kudya. Mtedza wokonzedwa motere umakhulupirira kuti umagayidwa bwino. Kawirikawiri, amondi amathiridwa mumkapu wa madzi oyera ndikusiya usiku kutentha. Sikoyenera kusiya mtedza m'madzi nthawi yayitali: vitamini B wosungunuka m'madzi amatsukidwa.

• Maamondi osaphika amasunga magulu onse a macronutrients, kuphatikiza Omega-3. Akatswiri ambiri azakudya amalimbikitsa kugwiritsa ntchito mtedza watsopano, koma zindikirani kufunika kogulitsako mankhwalawo. Mtedza wosaphika ukhoza kukhala ndi mabakiteriya pamwamba. Ndipo ngakhale opanga amapanga mankhwala awo, palibe amene sangapewe matenda. Chifukwa chake, kuyanika pang'ono maamondi osaphika mu uvuni, poto, kapena mu microwave ndikofunikira.

Mapeto

Munthu aliyense ali ndi mtundu wake wazogulitsa. Nthawi zina timayenera kusankha pakati pa thanzi ndi kulawa, posankha zakudya zabwino. Maamondi ndi mtedza wapadera womwe ndi wathanzi komanso wokoma. Kwa amuna, maamondi amatalikitsanso kugonana, kwa akazi amateteza unyamata ndi kukongola, amathandiza othamanga kupeza mawonekedwe omwe akufuna, kumalimbitsa thupi la ana. Mitundu ingapo ya mtedzawu m'mawa imakupatsani chisangalalo chabwino komanso kuyambitsa vivacity. Yambitsani tsiku lanu kukhala labwino ndikukhala athanzi!

Onerani kanemayo: Exploring NDI in Microsoft Teams (December 2024).