No ke aha eʻoi aku ai ka maikaʻi o ka palaoa ʻAmelona ma mua o nā palaoa ʻē aʻe

Anter

• He aha ka palaoa ʻAmelona?
• Kūleʻa nui ka palaoa ʻAmekona
• ʻOi aku ka maikaʻi o ka palaoa almond no kāu kō kō
• ʻAʻohe Gluten-ʻAno ʻo Flour Almond
• Hiki i ka palaoa almond ke kōkua i ka hoʻohaʻahaʻa ʻana i ka Cholesterol LDL a me ke kaomi koko
• Pehea e hoʻohana ai i ka palaoa ʻAmelona i ka hoʻomoʻa ʻana a me ka kuke ʻana
• Pehea ia e hoʻohālikelike ai i nā koho ʻē aʻe?
• ʻO nā palaoa palaoa
• ʻO ka palaoa niu
• Ka Laina Lalo

ʻO ka palaoa ʻalemona kahi ʻano ʻokoʻa i ka palaoa palaoa kuʻuna. Haʻahaʻa ia i nā carbs, piha i nā meaʻai a loaʻa kahi ʻono momona iki.

Hāʻawi pū paha ka palaoa almond i nā pono olakino hou aʻe ma mua o ka palaoa palaoa kuʻuna, e like me ka hōʻemi ʻana i ka "maikaʻi" LDL kolesterol a me ke kūpaʻa ʻana o ka insulin (,).

ʻImi kēia ʻatikala i nā pono olakino o ka palaoa ʻalemona a inā ʻoi aku kahi koho ʻoi aku ka maikaʻi i nā ʻano palaoa ʻē aʻe.

He aha ka palaoa ʻAmelona?

Hana ʻia ka palaoa ʻalemona mai nā ʻalemona lepo.

Hoʻopili ke kaʻina hana i ka pale ʻana i nā ʻalemona i loko o ka wai e hoʻolapalapa ana e hemo ai nā ʻili, a laila wili a kānana iā lākou i palaoa maikaʻi.

ʻAʻole like ka palaoa almond me ka ʻai ʻalemona, ʻoiai ka hoʻohana ʻia ʻana o ko lākou mau inoa i kekahi manawa.

Hana ʻia ka ʻaina ʻAmelona e ka wili ʻana i nā ʻalemona me ko lākou ʻili paʻa, e hopena ana i ka palaoa wili.

He mea nui kēia ʻokoʻa i nā papa hoʻomākaukau kahi e hoʻololi nui ai ke ʻano.

Hana ʻia ka palaoa almond mai nā ʻalemone blanched i hoʻowali ʻia a kānana ʻia i palaoa maikaʻi.

Kūleʻa nui ka palaoa ʻAmekona

Nui ka momona o ka palaoa ʻAmona. Hoʻokahi auneke (28 gram) i loaʻa (3):

• Kalepona: 163
• Momona: 14.2 gram (9 o lākou e monounsaturated)
• Kumuʻiʻo: 6.1 gram
• Kāpena: 5.6 gram
• Puluniuʻai: 3 gram
• Wikamina E: 35% o ka RDI
• Manganese: 31% o ka RDI
• Makanekiuma: 19% o ka RDI
• Keleawe 16% o ka RDI
• Pākuʻi 13% o ka RDI

ʻO ka palaoa almond ka waiwai nui i ka wikamina E, kahi hui o nā momona momona i hiki ke hana ʻia ma ke ʻano he antioxidants i kou kino.

Pale lākou i ka hōʻino ʻana mai nā molekiola weliweli i kapa ʻia nā radical free, e hoʻoholomua i ka ʻelemakule a hoʻonui i kou makaʻi i nā maʻi puʻuwai a me nā maʻi ʻaʻai ().

ʻO ka ʻoiaʻiʻo, ua hoʻopili kekahi mau noiʻi i nā kiʻekiʻe ʻo ka lāʻau ʻo E i nā helu haʻahaʻa o nā maʻi puʻuwai a me Alzheimer (,,,).

ʻO ka magnesium kekahi mea momona e nui i ka palaoa ʻalemona. Pili ia i nā hana he nui i kou kino a hāʻawi paha i nā keu pono he nui, e like me ka hoʻomaikaʻi ʻana i ke kō kō, hoʻemi i ke kūpaʻa ʻana o ka insulin a hoʻohaʻahaʻa i ke koko ().

ʻAi momona ka palaoa almond. He waiwai nui ia i ka huaora E a me ka magnesium, ʻelua mau mea waiwai nui no ke olakino.

ʻOi aku ka maikaʻi o ka palaoa almond no kāu kō kō

ʻO nā meaʻai i hana ʻia me ka palaoa i hoʻomaʻemaʻe ʻia i kiʻekiʻe i nā carbs, akā haʻahaʻa i ka momona a me nā fiber.

Hiki i kēia ke kumu i nā kiʻekiʻe o ke kō i ke kiʻekiʻe o ke kō, a ukali ʻia e nā kulu wikiwiki, kahi e waiho ai i ka luhi, pōloli a me ka ʻiʻini i nā meaʻai kiʻekiʻe i ke kō a me nā calories.

ʻO ka mea ʻē aʻe, haʻahaʻa ka palaoa almond i nā carbs akā kiʻekiʻe i nā momona momona a me nā fiber.

Hāʻawi kēia mau waiwai iā ia i kahi papa inoa glycemic haʻahaʻa, ʻo ia hoʻi ke hoʻokuʻu nei i ke kō i kou koko e hāʻawi i kahi kumu paʻa o ka ikehu.

E like me ka mea i ʻōlelo ʻia ma luna, loaʻa i ka palaoa almond ka nui o ka magnesium - he mineral e hoʻokani ana i nā haneli he haneli i kou kino, e like me ka kaohi ʻana i ke kō kō (, 11).

Ua manaʻo ʻia aia ma waena o 25-38% o ka poʻe me ka maʻi diabetes type 2 ka nele o ka magnesium, a me ka hoʻoponopono ʻana iā ia ma o ka papaʻai a i ʻole nā ​​mea hoʻopili e hoʻoliʻiliʻi nui ai i ke kō kō a hoʻomaikaʻi i ka hana o ka insulin (,,)

ʻO ka ʻoiaʻiʻo, hiki i ka palaoa ʻalemona ke hoʻomaikaʻi i ka hana insulina e pili pū paha i ka poʻe me ka ʻaʻohe diabetes type 2 i loaʻa nā pae magnesium haʻahaʻa a i ʻole nā ​​pae magnesium maʻamau akā ʻoi aku ka kaumaha (,).

ʻO kēia paha ka manaʻo o nā ʻāpana glycemic haʻahaʻa a nā ʻalemona a me ke kiʻekiʻe o ka magnesium i hiki ke kōkua i ke kaohi ʻana i ke kō kō i nā poʻe me ka ʻole o ka maʻi kōkō ʻelua.

ʻOi aku ka maikaʻi o ka palaoa alemona ma mua o nā palaoa maʻamau no kāu kō kō, no ka mea, he papa kuhikuhi glycemic haʻahaʻa a momona ia i ka magnesium.

ʻAʻohe Gluten-ʻAno ʻo Flour Almond

Loaʻa i nā palaoa palaoa kahi protein i kapa ʻia gluten. Kōkua ia i ka palaoa e hohola a hopu i ka ea i ka wā o ka hoʻomoʻa ʻana i piʻi a fluffy.

ʻAʻole hiki i ka poʻe i loaʻa i ka maʻi celiac a i ʻole ka intolerance palaoa ke ʻai i nā meaʻai me ka gluten no ka mea ua kuhi ko lākou kino he mea ʻino ia.

No kēia mau kānaka, hana ke kino i kahi pane autoimmune e hemo i ka gluten mai ke kino. ʻO kēia hopena ka hopena o ka hōʻino ʻana i ka uhi o ka ʻōpū a hiki ke kumu i nā ʻōuli e like me ka bloating, diarrhea, pohō, ka ʻili a me ka luhi ().

ʻO ka mea pōmaikaʻi, ʻo ka palaoa ʻalemona me ka ʻole o ka palaoa a me ka gluten-ʻole, e lilo ana i mea ʻē aʻe no ka hoʻomoʻa ʻana no ka poʻe hiki ʻole ke hoʻomanawanui i ka palaoa a me ka gluten.

Eia nō naʻe, he mea nui ia e nānā i ka ʻōpala o ka palaoa ʻalemona āu e kūʻai ai. ʻOiai ʻaʻohe gluten-kūlohelohe nā ʻalemona, e haumia kekahi huahana me ka gluten.

ʻAʻohe gluten-kūlohelohe ka palaoa almond, e hoʻolilo iā ia i kahi koho maikaʻi loa i ka palaoa palaoa no ka poʻe i loaʻa i ka maʻi celiac a i ʻole ka hoʻomanawanui ʻole ʻana i ka palaoa.

Hiki i ka palaoa almond ke kōkua i ka hoʻohaʻahaʻa ʻana i ka Cholesterol LDL a me ke kaomi koko

ʻO ka maʻi puʻuwai ke kumu nui o ka make ma ka honua holoʻokoʻa ().

Hoʻomaopopo loa ʻia ke kiʻekiʻe o ke koko a me nā kiʻekiʻe o ka LDL kolokolo "ʻino" nā hōʻailona makaʻu no ka maʻi puʻuwai.

ʻO ka mea pōmaikaʻi, ʻo ka mea āu e ʻai ai hiki ke hopena i kāu kaomi koko a me ka LDL cholesterol, me nā noiʻi he nui e hōʻike ana hiki i nā ʻalemona ke kōkua maikaʻi no nā mea ʻelua (, 18, 19).

ʻO kahi anamanaʻo o ʻelima mau noiʻi me 142 poʻe i ʻike ʻo ka poʻe i ʻai i nā ʻalemona he nui ke emi iho o 5.79 mg / dl ma LDL kolesterol (19).

ʻOiai ke hoʻohiki nei kēia ʻike, no nā kumu ʻē aʻe paha ia ma mua o ka ʻai wale ʻana i nā ʻalemona.

ʻO kahi laʻana, ʻaʻole pili ka poʻe i komo i nā haʻawina ʻelima i ka papaʻai like. No laila, hiki ke loli i ka hoʻoliʻiliʻi, i pili pū ʻia me ka LDL kolesterol, ma waena o nā noiʻi ().

Eia kekahi, ua pili nā hemahema o ka magnesium i ke koko kiʻekiʻe i nā hoʻokolohua hoʻokolohua a me nā nānā ʻana, a ʻo nā ʻalemona kahi kumu nui o ka magnesium (21, 22).

ʻOiai he mau noiʻi e hōʻike ana i ka hoʻoponopono ʻana i kēia mau hemahema hiki ke kōkua i ka hoʻēmi ʻana i ke koko, ʻaʻole kūlike lākou. Pono hou ka noiʻi ma kēia wahi e hana i nā hopena ikaika ((24,).

Hiki i nā mea momona i ka palaoa almond ke kōkua i ka hōʻemi ʻana i ka LDL cholesterol a hoʻohaʻahaʻa i ke koko. Hoʻohui ʻia nā hopena o kēia manawa, a pono hou ʻia kahi noiʻi hou ma mua o ka hana ʻana i kahi loulou paʻa.

Pehea e hoʻohana ai i ka palaoa ʻAmelona i ka hoʻomoʻa ʻana a me ka kuke ʻana

Maʻalahi ka palaoa i ka palaoa almond. I ka hapa nui o nā papa hana hoʻomoʻa, hiki iā ʻoe ke pani maʻalahi i ka palaoa palaoa me ka palaoa ʻalemona.

Hiki nō ke hoʻohana ʻia ma kahi o nā ʻūlū berena e hoʻopili ai i nā ʻiʻo e like me ka iʻa, ka moa a me ka pipi.

ʻO ka lalo o ka hoʻohana ʻana i ka palaoa ʻalemona ma luna o ka palaoa ka mea i hoʻomoʻa ʻia e ʻoi aku ka pālahalaha a me ka momona.

ʻO kēia no ka mea ʻo ka gluten i ka palaoa palaoa e kōkua i ka palaoa e hoʻonui a hoʻopaʻa i nā ea he nui, kahi e kōkua ai i nā mea bakena e ala aʻe.

ʻOi aku ka kiʻekiʻe o ka palaoa ʻalemona i nā caloriu ma mua o ka palaoa palaoa, i loaʻa nā 163 calories i hoʻokahi auneke (28 gram), ʻoiai ka 102 palaoa palaoa i loaʻa i ka palaoa.

Hiki i ka palaoa 'alemona ke pani i ka palaoa palaoa ma ka lakio 1: 1. Ma muli o ka nele o ka palaoa almond i ka gluten, ʻo nā mea i hoʻomoʻa ʻia i hana ʻia me ia ʻoi aku ka nui a pālahalaha ma mua o nā mea i hana ʻia me nā huahana palaoa.

Pehea ia e hoʻohālikelike ai i nā koho ʻē aʻe?

Hoʻohana ka poʻe he nui i ka palaoa ʻalemona ma kahi o nā koho ʻē aʻe e like me ka palaoa a me ka palaoa niu. Aia ma lalo kahi ʻike e pili ana i ka hoʻohālikelike ʻana.

ʻO nā palaoa palaoa

ʻOi aku ka haʻahaʻa o ka palaoa ʻalemona i nā kāpena ma mua o nā palaoa, akā ʻoi aku ka kiʻekiʻe ma ka momona.

Minamina, ʻo kēia ke kiʻekiʻe o ka palaoa ʻalemona i nā calori. Eia naʻe, hana ia no kēia ma ke ʻano momona.

Hāʻawi kahi hoʻokahi auneke o ka palaoa ʻalemona iā ʻoe i kahi nui maikaʻi o kāu waiwai i kēlā me kēia lā no ka wikamina E, manganese, magnesium a me fiber (3).

ʻAʻohe gluten hoʻi ka palaoa almond, ʻoiai ʻaʻole ka palaoa, no laila he koho maikaʻi loa ia no ka poʻe me ka maʻi celiac a i ʻole ka intolerance o ka palaoa.

I ka hoʻomoʻa ʻana, hiki i ka palaoa ʻalemona ke hoʻololi pinepine i ka palaoa palaoa ma ka lakio 1: 1, ʻoiai ʻo nā huahana i hoʻomoʻa ʻia i hana ʻia me ia e pālahalaha a momona hoʻi no ka nele o ka gluten.

ʻO ke Phytic acid, kahi antinutrient, ʻoi aku ka kiʻekiʻe i ka palaoa palaoa ma mua o ka palaoa almond, kahi e alakaʻi ai i ka lawe maikaʻi ʻole o nā mea momona mai nā meaʻai.

Hoʻopili ia i nā meaola e like me ka calcium, magnesium, zinc a me ka hao, a hoʻoliʻiliʻi i ka nui i hiki ai iā lākou ke hoʻopili ʻia e kou ʻōpū ().

ʻOiai he waiwai nui nā ʻalemona almond i loko o ko lākou ʻili, ʻaʻole i ka palaoa almond, no ka mea, ua nalo kona ʻili i ke kaʻina blanching.

ʻO ka palaoa niu

E like me nā palaoa palaoa, ʻoi aku ka nui o ka carbs a me ka momona o ka palaoa niu ma mua o ka palaoa ʻalemona.

Loaʻa iā ia he hapa liʻiliʻi o nā auneke ma mua o ka palaoa ʻalemona, akā ʻo ka palaoa ʻalemona ka nui o nā huaora a me nā minelala.

ʻO ka palaoa ʻalemona a me ka palaoa niu he gluten-ʻole, akā ʻoi aku ka paʻakikī o ka palaoa niu e hoʻomoʻa, no ka mea ke omo maikaʻi ia i ka momona a hiki ke hoʻomaloʻo a maloʻo ke ʻano o nā mea i hoʻomoʻa ʻia.

Pono kēia e hoʻohui i kahi wai i nā loina ke hoʻohana ʻia ka palaoa niu.

ʻOi aku ka kiʻekiʻe o ka palaoa niu i ka waikawa alima ma mua o ka palaoa ʻalemona, kahi e hoʻemi ai i ka nui o nā meaola a kou kino e komo ai mai nā meaʻai i loaʻa i loko.

ʻOi aku ka haʻahaʻa o ka palaoa ʻalemona i loko o nā kalaka a ʻoi aku ka momona o ka momona ma mua o ka palaoa a me nā palaoa niu. Loaʻa ka liʻiliʻi o ka acidic acid, ʻo ia hoʻi ka loaʻa ʻana o nā mea momona ke ʻai ʻoe i nā meaʻai me ia.

Ka Laina Lalo

ʻO ka palaoa ʻAmelona kahi ala maikaʻi loa i nā palaoa i hoʻokumu ʻia i ka palaoa.

Maikaʻi loa ka momona a hāʻawi i nā keu olakino hiki ke loaʻa, me ka hoʻemi ʻia ʻana o ka maʻi puʻuwai a me ka hoʻomaikaʻi ʻana i ke kō kō.

ʻAʻohe gluten-pala hoʻi ka palaoa ʻalemona, kahi e lilo ai i koho maikaʻi loa no ka poʻe me ka maʻi celiac a i ʻole ka intolerance o ka palaoa.

Inā ʻoe e ʻimi nei i kahi palaoa momona-momona i waiwai i nā mea momona, he koho maikaʻi loa ka palaoa ʻalemona.