Ama-alimondi ayingxenye yomndeni wamantongomane, okunye ukudla okubaluleke kakhulu ekudleni kwethu kwaseMedithera. Kuyimbewu evela esihlahleni se-alimondi nembewu injalo afakwe ohlwini lokunye kokudla okunempilo kakhulu emhlabeni. Le mbewu encane imhlophe ngokugqamile, ivulekile, ithambile futhi iyakhasa ukuze isetshenziswe.
Lesi sithelo esomisiwe sinokucaca kokuba yingxenye yabo bonke abanamandla amakhulu okunikela futhi lokho ukuthi ama-alimondi azuzisa ngezici ezithile ezizuzisa kakhulu njengezivikeli zenhliziyo, ukuvuselela ubuso, ukunciphisa i-cholesterol nezinye izinto eziningi esizozichaza ngokuhamba kwesikhathi.
Izakhi eziyinhloko zama-alimondi
Okulandelayo, sichaza itafula lamanani wokudla okuqukethe i-100 g yalo mkhiqizo:
- Amakhalori: 580 kcal. Yize kulesi sigaba esincane sinemininingwane yokuthi i-alimondi elilodwa liqukethe ini: 7 Kcal noma 29 Kj. Ukudla idlanzana lama-alimondi kungalingana nama-alimondi angaba ngu-15 kuye kwangama-20, okungaba ngama-calories angama-150.
- amaprotheni: 18,70 amagremu, angalingana cishe nenani elifanayo lamaprotheni njenge-100g yenyama. Ngaphandle kwezakhiwo ezinikezwa amaprotheni, le ngxenye iyenza ibhekane nomuzwa wokusutha.
- ama-carbohydrate: 58 amagremu. Yize umnikelo wabo uphezulu, akumele ukhohlwe ukuthi bayangena kancane, okuzohlinzeka ngamandla esikhathi eside ngaphandle kokushintsha amazinga kashukela.
- Amafutha: Amagremu angama-54. Lawa mafutha acid abalulekile emzimbeni, angamafutha amahle, ngoba azosiza ukuvikela uhlelo lwethu lwezinhliziyo.
- Intambo: 13,50 amagremu
- Calcio: 250 amamiligremu. Ally ukuqinisa amathambo namalunga.
- I-Iodine: 2 milligrams
- Uvithamini E: 26,15 milligrams
- Uvithamini B9 noma i-Folic Acid: Ama-micrograms angama-45.
- I-Vitamin A: Ama-micrograms angama-20.
- I-Vitamin C: 28 milligrams
- Uvithamini K: 3 ama-micrograms
- Iphosphorus: 201 milligrams
- hierro: 4,10 milligrams
- Potassium: 835 amamiligremu.
- magnesium: 270 milligrams
- Zinc: 6,80 milligrams
- Manganese: 1,83 milligrams
Izici nezinzuzo zama-alimondi
Kunezinzuzo eziningi ama-alimondi ahlinzeka ngazo emzimbeni wethu, kungukudla okufanele zonke izinhlobo zemifino noma imifino Ngenxa yokudla kwayo kwekhalori, ilungele abantu abenza imidlalo noma izingane ezinomsebenzi ophakeme. Phakathi kwezakhiwo zayo singathola:
Umthombo omkhulu we-calcium
Lesi sithelo esomisiwe sicebe kakhulu nge-calcium ukuthi singaba okunye okuhle kokudla okwenziwe ngobisi, noma njengokuncoma kokunye ukudla okudinga ukunikezwa okukhulu kwalesi sakhi.
Umnikelo omkhulu wensimbi ne-phosphorus
Kunama-milligram ama-4 aqukethe i-100 g ngayinye yama-alimondi futhi iyiwo isisa esikhulu sokuvikela nokulwa nokushoda kwegazi. Umnikelo wakho ku-phosphorus kwenza kube lusizo ukondla ubuchopho futhi ngaleyo ndlela igcine ilungile futhi isebenza, ingumngane omuhle wokulahleka kwememori nokuguquguquka kwemizwelo okukhulu.
It is a booster omkhulu omzimba
Iqukethe ama-antioxidants, i-vitamin E, i-manganese ne-zinc umthombo omkhulu wengcebo ukuqinisa amasosha omzimba, kuyasiza futhi ukulwa nezifo zokukhathala nokukhathala.
Ivimbela izifo zenhliziyo
Kuqukethe amafutha angahlanjululwanga, ikakhulukazi ama-monounsaturated fatty acids. Unokufana okukhulu namafutha omnqumo futhi yilokho isiza ukulwa ne-cholesterol ye-LDL okuyingozi emzimbeni wethu futhi uthanda "okuhle" HDL cholesterol esiza ukuvimbela izingozi zenhliziyo nemithambo yegazi, onomusa omkhulu enhliziyweni.
Njengokuhlolwa, ama-42 g wama-alimondi adliwe ngosuku izinyanga ezintathu futhi kwaboniswa ukuthi kwehlisa amazinga weprotein C egazini. Le protein, njengoba ikhona futhi iphakeme, ikhiqiza isifo senhliziyo, ngakho-ke ukusetshenziswa kwayo kusiza kakhulu kulolu hlobo lwesifo.
Ngaphezu kwalokho, iqukethe ama-flavonoid afana ne-quercetin, ama-rutinosides kanye nama-catechins, anesibopho sokunikela ukusebenza kahle kohlelo lwethu lokujikeleza kwegazi.
Kusenza sibe mncane
Okuqukethwe kwayo kuselenium nakuvithamini E bangabalingani abahle bokulwa nama-radicals wamahhala, kusiza ukuvikela izifo eziwohlozayo. Kungumbimbi omuhle ukugcina isikhumba sethu sincane kakhulu futhi lokho kudla cishe ama-60 g ala ma-alimondi nsuku zonke ungathola imiphumela yawo, ukuncipha kwemibimbi ebusweni kuze kufike kumaphesenti ayi-10.
Izindlela zokuthatha ama-alimondi
Ukusetshenziswa kwayo okujwayelekile kuvame ukwenziwa eluhlaza noma okuthosiwe ngesimo sokudla okulula, noma njengokuhambisana nokunye ukudla, njengezitshulu noma amasaladi. Kujwayelekile ukubona ukuthi kungenziwa kanjani i-smoothies ukudla kwasekuseni, yenza guirlges, amasobho noma njengokuhambisana ne-puree yemifino ... futhi ikakhulukazi kuma-dessert.
Lokhu kudla kuyabekezeleka futhi kudinga ukubonga kwesidingo somthengi wayo ngenxa yomnikelo wayo omkhulu wamaprotheni namafutha anempilo, ngaphandle kwezinye izakhamzimba eziningi esizibuyekezile. Lokhu kwenza kube ukudla okubalulekile ekudleni okunempilo nokulinganisela.
Ukusinika umbono, idlanzana lama-alimondi liqukethe cishe u-3 g wefayibha, u-6 g wamaprotheni no-14 g wamafutha, alingana no-20% we-RDA.