Iiamangile ziyinxalenye yosapho lwamandongomane, okunye ukutya okubaluleke kakhulu kukutya kwethu kweMeditera. Yimbewu evela kumthi wom-amangile kunye nembewu enjalo zidweliswe njengenye yezona zidliwayo zisempilweni emhlabeni. Le mbewu incinci imhlophe qa, inde, ithambile kwaye iyarhabaxa ukuze isetyenziswe.
Esi siqhamo somisiweyo sinobungqina bokuba yinxalenye yabo bonke abo banegalelo lamandla elikhulu kwaye ii-almonds ziluncedo ngezinto ezithile eziluncedo njengokukhusela iintliziyo, ukuvuselela ubuso, ukunciphisa i-cholesterol kunye nezinye iipropathi esiza kuthi sizichaze kamva.
Izondlo eziphambili zeeamangile
Okulandelayo, sinika iinkcukacha zetheyibhile yamaxabiso esondlo aqukethe i-100 g yale mveliso:
- Iikhalori: 580 kcal. Nangona kweli candelo lincinci sinika iinkcukacha zokuba yeyiphi i-almond enye equlathe: 7 Kcal okanye 29 Kj. Ukutya iiamangile ezimbalwa kulingana nama-almond ali-15 ukuya kwangama-20, nto leyo eya kuba malunga neekhalori ezili-150.
- Iprotein: 18,70 iigrem, ezinokulingana phantse nexabiso elifanayo leprotheni ebonelelwe yi-100g yenyama. Ngaphandle kweepropathi ezibonelelwa ziiproteni, eli candelo lenza ukuba linoxanduva lokuziva satiety.
- IiCarbohydrate: 58 iigrem. Nangona igalelo labo liphezulu, akufuneki lilibale ukuba batyiwa kancinci, okuya kubonelela ngamandla exesha elide ngaphandle kokuchaphazela amanqanaba eswekile.
- I-Grasa: Iigram ezingama-54. Ezi fatty acids zibalulekile emzimbeni, zingamafutha alungileyo, kuba ziya kunceda ukukhusela inkqubo yentliziyo yethu.
- Ifayibha: Iigram ezili-13,50
- Calcio: 250 iimiligram. Umanyano lokomeleza amathambo kunye namalungu.
- IodineIimitha eziyi-2
- Vitamin E: 26,15 milligrams
- Vitamin B9 okanye Folic Acid: Iikrograms ezingama-45.
- Vitamin A: Iikrograms ezingama-20.
- Vitamin CIimitha eziyi-28
- Vitamin K: Ii-micrograms ezi-3
- PhosphorusIimitha eziyi-201
- HierroIimitha eziyi-4,10
- PotaziyamIimitha eziyi-835.
- wemagniziyamIimitha eziyi-270
- IzinkiIimitha eziyi-6,80
- ManganeseIimitha eziyi-1,83
Iipropathi kunye nezibonelelo zeamangile
Zininzi izibonelelo ezibonelelwa ziiamangile emzimbeni wethu, kukutya okulungele zonke iintlobo zemifuno okanye izidlo zemifuno kunye Enkosi ngokungenisa kwayo i-caloric, ilungele abantu abaqhuba imidlalo okanye abantwana abanomsebenzi ophezulu. Phakathi kweepropathi zayo sinokufumana:
Umthombo omkhulu wecalcium
Esi siqhamo somileyo sityebile nge-calcium kangangokuba inokuba yeyona ndlela ilungileyo yokutya kobisi, okanye njengesincedisi kwezinye izidlo ezifuna unikezelo olukhulu lweli candelo.
Igalelo elikhulu le-iron kunye ne-phosphorus
Kukho iimiligram eziyi-4 ezinama-almonds ali-100 g nganye kwaye injalo Isibonelelo esikhulu sokuthintela kunye nokulwa i-anemia. Igalelo lakho kwi-phosphorus kuyenza ibe luncedo ukondla ingqondo kwaye ngenxa yoko uyigcine ilumkile kwaye iyasebenza, liqabane elilungileyo lokulahleka kwememori kunye nokutshintsha kwemozulu.
Sisikhuthazi esikhulu somzimba
Iqukethe i-antioxidants, i-vitamin E, i-manganese kunye ne-zinc ngumthombo omkhulu wobutyebi ukomeleza amajoni omzimba, kuyanceda ukulwa namazwe okudinwa nokudinwa.
Ithintela izifo zentliziyo
Inamafutha angenasaturated, ngakumbi i-monounsaturated fatty acids. Ifana kakhulu neoyile yomnquma kwaye yile Unceda ukulwa ne-cholesterol yeLDL eyingozi emzimbeni wethu kwaye uthanda "okuhle" i-cholesterol ye-HDL enceda ukuthintela iingozi zentliziyo, uluncedo olukhulu entliziyweni.
Njengokuvavanywa, i-42 g yeeamangile zatyiwa ngosuku kangangeenyanga ezintathu kwaye kwaboniswa ukuba yehlisa amanqanaba eproteni C egazini. Le protein, ikhoyo kwaye iphezulu, ivelisa isifo sentliziyo, ke ukusetyenziswa kwayo kunceda kakhulu kolu hlobo lwesifo.
Ukongeza, iqulethe ii-flavonoids ezinje nge-quercetin, i-rutinosides kunye neekatekini, ezinoxanduva lokufaka igalelo ukusebenza kakuhle kwenkqubo yethu yokujikeleza kwegazi.
Isigcina sibancinci
Umxholo wayo kwi-selenium kunye nevithamini E bangamadlelane alungileyo okulwa iiradicals zasimahla, ukunceda ukuthintela izifo ezonyukayo. Ngumlingani olungileyo ukugcina ulusu lwethu lincinci kakhulu kwaye kukutya malunga ne-60 g yezialmondi mihla le unokufumana iimpembelelo zazo, ukunciphisa imibimbi ebusweni ukuya kuthi ga kwiipesenti ezili-10.
Iindlela zokuthatha iiamangile
Ukusetyenziswa kwesiqhelo kuhlala kwenziwa eluhlaza okanye okuthosiweyo ngohlobo lokutya, okanye njengokuhambelana nokunye ukutya, okunje ngesityu okanye iisaladi. Kuqhelekile ukubona ukuba zinokwenziwa njani i-smoothies isidlo sakusasa, yenza Ukuya, iisuphu okanye njengokuhambelana nemifuno emsulwa ... ngakumbi kwiidessert.
Oku kutya kuyanyamezeleka kwaye Ifuna umthengi ukuba afune umbulelo kwigalelo lakhe elikhulu leeproteni kunye namafutha asempilweni, Ngaphandle kwezinye izakhamzimba ezininzi esizijongileyo. Oku kuyenza ikukutya okubalulekileyo kukutya okusempilweni kunye nokunesondlo
Ukusinika umbono, ii-almonds ezimbalwa ziqulathe malunga ne-3 g yefayibha, i-6 g yeprotheni kunye ne-14 g yamafutha, alingana ne-20% ye-RDA.