Almonds wani bangare ne na dangin goro, wasu abinci masu mahimmanci a cikin abincinmu na Rum. Aa seeda ne wanda yake fitowa daga itacen almond da seedsa asan kamar haka an lasafta su a matsayin ɗayan lafiyayyun abincin da ake ci a duniya. Wannan karamin iri yana da haske fari, mai tsayi, mai taushi kuma mai matse jiki don amfani.
Wannan busassun 'ya'yan itacen yana da fifikon kasancewa cikin dukkanin wadanda ke da babbar gudummawar kuzari kuma hakan shine cewa almon yana da amfani tare da wasu halaye masu matukar amfani kamar masu kare zuciya, gyaran fuska, rage cholesterol da wasu kaddarorin da dama wadanda zamuyi bayani dalla-dalla daga baya.
Babban abubuwan gina jiki na almond
Gaba, zamuyi bayani dalla-dalla akan teburin ƙimar abubuwan gina jiki waɗanda 100 g na wannan samfurin ya ƙunsa:
- Kalori: 580 kcal. Kodayake a cikin wannan ƙaramin sashin munyi bayani dalla-dalla abin da almond ɗaya tak ya ƙunshi: 7 Kcal ko 29 Kj. Yin amfani da ɗan almond zai kai kusan 15 zuwa 20 almond, wanda zai zama kusan adadin kuzari 150.
- Amintaccen: Gram 18,70, wanda zai yi daidai da kusan adadin furotin ɗin da aka ba da 100g na nama. Baya ga kaddarorin da sunadarai ke bayarwa, wannan ɓangaren yana sanya shi alhakin jin ƙoshin lafiya.
- Carbohydrates: Giram 58. Duk da cewa gudummawar da suke bayarwa tana da yawa, bai kamata a manta cewa a hankali suke nutsuwa, wanda zai samar da kuzari na dogon lokaci ba tare da canza matakan sukari ba.
- Kayan mai: Gram 54. Wadannan kitse masu kiba suna da mahimmanci ga jiki, suna da kyau, domin zasu taimaka wajen kare tsarin jijiyoyin mu.
- Fiber: Giram 13,50
- Calcio: Milligram 250. Aboki don ƙarfafa kasusuwa da haɗin gwiwa.
- Iodine: Milligram 2
- Vitamin E: miligram 26,15
- Vitamin B9 ko Folic Acid: Microgram 45.
- Vitamin A: Microgram 20.
- Vitamina C: Milligram 28
- Vitamin K: Microgram 3
- Phosphorus: Milligram 201
- Hierro: Milligram 4,10
- Potassium: Milligram 835.
- Magnesio: Milligram 270
- tutiya: Milligram 6,80
- Manganese: Milligram 1,83
Kadarori da fa'idar almond
Akwai fa'idodi da yawa da almond ke bayarwa a jikin mu, abinci ne da ya dace da kowane nau'in ganyayyaki ko ganyayyaki da Godiya ga yawan kuzari, ya dace da mutanen da ke yin wasanni ko yara masu manyan ayyuka. Daga cikin dukiyarta zamu iya samun:
Babban tushen alli
Wannan busasshen fruita fruitan yana da wadataccen ƙwayoyin calcium wanda zai iya zama kyakkyawan madadin abincin kiwo, ko kuma a matsayin wani abin ciwa ga wasu abincin da ke buƙatar wadataccen wannan kayan.
Babban taimako na baƙin ƙarfe da phosphorus
Akwai miligrams 4 da kowane giram 100 na almond ya ƙunshi kuma hakan ne babban mai ba da taimako don hanawa da yaƙi da karancin jini. Gudummawar ku a cikin phosphorus sa shi amfani ga ciyar da kwakwalwa kuma don haka kiyaye shi mai daɗi da aiki, aboki ne mai kyau don asarar ƙwaƙwalwar ajiya da sauyin yanayi mai tsauri.
Yana da babban ƙarfin haɓaka
Ya ƙunshi antioxidants, bitamin E, manganese da zinc babban tushen arziki don ƙarfafa garkuwar jiki, yana kuma taimakawa wajen magance jihohin gajiya da kasala.
Yana hana cututtuka na zuciya da jijiyoyin jini
Ya ƙunshi mai mai ƙanshi, musamman maɗaukakin kitse mai ƙamshi. Yana da kamanceceniya sosai da man zaitun kuma hakane yana taimakawa wajen yaƙar LDL cholesterol wanda yake da illa ga jikinmu kuma ni'imar "mai kyau" HDL cholesterol wanda ke taimakawa wajen hana haɗarin zuciya da jijiyoyin jini, babban mai kyautatawa zuciya.
A matsayin gwaji, an sha 42 na almond a kowace rana tsawon watanni uku kuma an nuna cewa ya rage matakan furotin C a cikin jini. Wannan furotin, kasancewar sa kuma yana sama, yana haifar da cututtukan zuciya, don haka cin sa yana taimakawa sosai a cikin irin wannan cutar.
Bugu da kari, ya ƙunshi flavonoids kamar quercetin, rutinosides da catechins, waɗanda ke da alhakin ba da gudummawa ga kyakkyawan aiki na tsarin jinin mu.
Yana sa mu ƙarami
Abun cikin sa a cikin selenium da bitamin E su abokan kirki ne don yaƙi da 'yanci na kyauta, taimaka hana cututtukan cututtuka. Aboki ne mai kyau don kiyaye fata mafi ƙarancin shekaru kuma shine cinye kimanin 60 g na waɗannan almond a kowace rana zaka iya lura da tasirin su, rage wrinkles na fuska har zuwa kashi 10.
Hanyoyin da za a sha almond
Yawanci yawan amfani da ita ana yin ɗanyen ne ko soyayyen a matsayin abun ciye ciye, ko a matsayin raha ga wasu abinci, kamar su stew ko salad. Abu ne gama gari a ga yadda za ayi su smoothies don karin kumallo, yi nougat, miya ko ma a matsayin kayan haɗi zuwa kayan marmari na kayan lambu ... kuma musamman a cikin kayan zaki.
Wannan abincin ya zama mafi sauki da yana buƙatar buƙatun mabukaci saboda babbar gudummawar sunadarai da ƙoshin lafiya, ban da sauran abubuwan gina jiki da yawa da muka duba. Wannan ya sa ya zama abinci mai mahimmanci a cikin lafiyayyen abinci mai daidaito.
Don bamu ra'ayi, kaɗan almond ya ƙunshi kusan 3 g na zare, 6 g na furotin da g g 14 na mai, wanda yayi daidai da 20% na RDA.