Dalilin Gurasar Almond Ta Fi Mafi Yawan Sauran Fulawa

Wadatacce

• Menene Kirki na Kirki?
• Almond Fure Yakan Ba ​​da Amfani
• Almond flour ya fi kyau ga Sugar jininka
• Almond Fari Ba shi da Alkama
• Almond Fula na Iya Taimakawa Lananan LDL Cholesterol da Hawan Jini
• Yadda Ake Amfani Da Garin Almond a Gurasa da Dahuwa
• Yaya Kwatanta da Sauran?
• Furen Alkama
• Fulawar Kwakwar
• Layin .asa

Almond gari shahararren zaɓi ne na gari na gari. Yana da ƙarancin carbi, cike da kayan abinci kuma yana da ɗanɗano mai ɗanɗano.

Itacen almon kuma na iya samar da fa'idodi ga lafiyar jiki fiye da garin alkama na gargajiya, kamar rage "mummunan" LDL cholesterol da ƙin insulin (,).

Wannan labarin yana bincika fa'idodin lafiyar almond gari da kuma shin yana da mafi kyau madadin sauran nau'ikan gari.

Menene Kirki na Kirki?

Ana yin almond gari daga almon ƙasa.

Tsarin ya kunshi fatar almond a cikin ruwan zãfi don cire fatun, sannan nika da siftasu cikin gari mai kyau.

Garin almond ba ɗaya yake da na almon ba, duk da cewa wasu lokutan ana amfani da sunayensu don musanyawa.

Ana yin cin almond ta niƙan almon tare da fatun jikinsa cikakke, wanda ke haifar da gari mara nauyi.

Wannan bambancin yana da mahimmanci a girke-girke inda rubutu yake haifar da babban bambanci.

Ana yin garin almond daga ɓauren almond wanda aka nika shi kuma a nika shi a cikin gari mai kyau.

Almond Fure Yakan Ba ​​da Amfani

Garin almon yana da wadatar abubuwan gina jiki. Oza daya (gram 28) ya ƙunshi (3):

• Calories: 163
• Kitse: 14.2 gram (9 waɗanda ba a daidaita su ɗaya)
• Furotin: 6.1 gram
• Carbs: 5.6 gram
• Fiber na abinci: 3 gram
• Vitamin E: 35% na RDI
• Harshen Manganese: 31% na RDI
• Magnesium: 19% na RDI
• Tagulla 16% na RDI
• Phosphorus 13% na RDI

Almond gari ya wadata musamman da bitamin E, ƙungiyar mahaɗan mai narkewa wanda ke aiki azaman antioxidants a jikin ku.

Suna hana lalacewa daga kwayoyin cutarwa da ake kira free radicals, wanda ke hanzarta tsufa da haɓaka haɗarin cututtukan zuciya da kansar ().

A hakikanin gaskiya, nazarin da yawa sun danganta yawan cin abinci na bitamin E zuwa ƙananan cututtukan zuciya da Alzheimer (,,,,).

Magnesium wani sinadari ne wanda yake da yalwa a cikin garin almond. Ya shiga cikin matakai da yawa a cikin jikin ku kuma yana iya samar da fa'idodi da yawa, gami da ingantaccen kula da sukari a cikin jini, rage juriya na insulin da ƙin jini ().

Almond gari na kwarai yana da gina jiki. Yana da wadataccen arziki a cikin bitamin E da magnesium, abubuwa biyu masu muhimmanci ga lafiyar jiki.

Almond flour ya fi kyau ga Sugar jininka

Abincin da aka yi da ingantaccen alkama yana da ƙananan ƙwayoyi, amma ƙarancin mai da zaƙi.

Wannan na iya haifar da tsinkaye a cikin sikari na jini, sannan saukad da sauri, wanda zai iya barin kasala, yunwa da yawan abinci mai cike da sikari da adadin kuzari.

Akasin haka, garin almond bashi da ƙaranci a cikin carbs amma yana da ƙoshin lafiya mai ƙuri da zare.

Waɗannan kaddarorin suna ba shi ƙananan alamomin glycemic, ma'ana yana sakin suga a hankali cikin jininka don samar da tushen ƙarfi na ci gaba.

Kamar yadda aka ambata a sama, almond gari ya ƙunshi yawan adadin magnesium mai mahimmanci - ma'adinai wanda ke taka ɗaruruwan matsayi a cikin jikinku, gami da sarrafa jini ((11).

An kiyasta cewa tsakanin 25-38% na mutanen da ke dauke da ciwon sukari na 2 suna da rashi na magnesium, kuma gyara ta hanyar cin abinci ko kari na iya rage yawan sukarin jini da inganta aikin insulin (,,).

A zahiri, ikon almond gari na inganta aikin insulin na iya amfani da shi ga mutanen da ba tare da ciwon sukari na nau'in 2 waɗanda suke da ƙananan matakan magnesium ko matakan magnesium na al'ada amma suna da nauyi (,).

Wannan na iya nufin cewa almonds 'ƙananan ƙwayoyin glycemic da babban abun ciki na magnesium na iya taimakawa sarrafa sukarin jini a cikin mutanen da ke tare ko ba su da ciwon sukari na 2.

Almond gari na iya zama mafi kyau fiye da na gari na yau da kullun don jinin ku, saboda yana da ƙimar glycemic kuma yana da wadataccen magnesium.

Almond Fari Ba shi da Alkama

Gurasar alkama tana dauke da furotin da ake kira gluten. Yana taimakawa kullu ya zama mai shimfiɗa yana ɗaukar iska yayin yin burodi don ya tashi ya zama laushi.

Mutanen da ke da cutar celiac ko rashin haƙuri na alkama ba za su iya cin abinci tare da alkama ba saboda jikinsu yana yin kuskure a matsayin cutarwa.

Ga waɗannan mutane, jiki yana samar da amsa ta atomatik don cire ƙwayar daga jikin. Wannan amsa yana haifar da lalacewar rufin hanji kuma yana iya haifar da bayyanar cututtuka irin su kumburin ciki, gudawa, ragin nauyi, rashes na fata da gajiya ().

Abin farin ciki, garin almond bashi da alkama kuma bashi da alkama, yana mai da shi babban madadin yin burodi ga waɗanda ba za su iya jure wa alkama ko alkama ba.

Koyaya, har yanzu yana da mahimmanci a bincika marufin garin almond da kuka saya. Duk da yake almonds ba shi da alkama, wasu kayayyakin ana iya gurɓata su da alkama.

Almond gari ba shi da alkama, yana mai da shi babban madadin garin alkama ga waɗanda ke da cutar celiac ko rashin haƙuri na alkama.

Almond Fula na Iya Taimakawa Lananan LDL Cholesterol da Hawan Jini

Ciwon zuciya shine babban dalilin mutuwa a duk duniya ().

Sananne ne cewa hawan jini da matakan "mummunan" LDL cholesterol sune alamomin haɗari ga cututtukan zuciya.

Abin takaici, abin da kuke ci na iya samun babban tasiri akan cutar karfin jini da LDL cholesterol, tare da yawan karatu da ke nuna cewa almond na iya zama fa'ida ga duka biyun (, 18, 19).

Nazarin nazarin karatu biyar da suka hada da mutane 142 sun gano cewa waɗanda suka ci almond da yawa sun sami raguwar kusan 5.79 mg / dl a cikin LDL cholesterol (19).

Duk da yake wannan binciken yana da alamar rahama, yana iya kasancewa saboda wasu dalilai fiye da kawai cin almon ɗin kawai.

Misali, mahalarta karatun bibiyu ba su bi abinci iri ɗaya ba. Don haka, asarar nauyi, wanda kuma yana da alaƙa da ƙananan LDL cholesterol, zai iya bambanta a cikin karatun ().

Bugu da ƙari, ƙarancin magnesium an danganta shi da hawan jini a cikin duka gwaje-gwajen gwaji da na lura, kuma almond shine babban tushen magnesium (21, 22).

Kodayake karatu da yawa sun nuna cewa gyaran waɗannan ƙarancin na iya taimakawa rage hauhawar jini, ba su da daidaito. Ana buƙatar ƙarin bincike a cikin wannan yanki don yin ƙarfi mai ƙarfi (, 24,).

Abubuwan da ke gina jiki a cikin garin almond na iya taimakawa rage LDL cholesterol da rage hawan jini. Abubuwan da aka samo yanzu suna haɗe, kuma ana buƙatar ƙarin bincike kafin a sami tabbataccen mahaɗi.

Yadda Ake Amfani Da Garin Almond a Gurasa da Dahuwa

Almond gari yana da sauƙin yin gasa da shi. A yawancin girke-girke na yin burodi, zaka iya maye gurbin garin alkama na yau da kullum da garin almond.

Hakanan za'a iya amfani dashi a madadin gurasar burodi don rufe nama kamar kifi, kaza da naman sa.

Downarin amfani da garin almond akan garin alkama shi ne cewa kayan da aka toya sun fi zama da faɗi da yawa.

Wannan saboda alkama a cikin garin alkama yana taimaka wajan buɗaɗa kuma ya kama iska mai yawa, wanda ke taimaka wajan kayan miya ya tashi.

Hakanan garin almon kuma ya fi na adadin kuzari fiye da na alkama, wanda ya ƙunshi adadin kuzari 163 a cikin oza ɗaya (gram 28), yayin da garin alkama ya ƙunshi adadin kuzari 102 (26).

Almond gari na iya maye gurbin garin alkama a rabo 1: 1. Saboda garin almond bashi da alkama, kayan da aka toya da shi sunyi yawa kuma sun fi kyau fiye da waɗanda aka yi da kayayyakin alkama.

Yaya Kwatanta da Sauran?

Mutane da yawa suna amfani da garin almond a madadin shahararrun zaɓi kamar alkama da garin kwakwa. Da ke ƙasa akwai bayani game da yadda yake kwatankwacinsa.

Furen Alkama

Almond gari ya fi ƙasa da na alkama fiye da na alkama, amma ya fi mai mai.

Abin takaici, wannan yana nufin garin almond ya fi girma a cikin adadin kuzari. Koyaya, yana gyara wannan ta hanyar kasancewa mai wadataccen abinci mai gina jiki.

Ounaura ɗaya na garin almond yana ba ku adadin ƙimarku na yau da kullun don bitamin E, manganese, magnesium da fiber (3).

Almond gari ma ba shi da alkama, yayin da garin alkama ba shi da shi, saboda haka babban zaɓi ne ga mutanen da ke fama da cutar celiac ko rashin haƙuri na alkama.

A cikin yin burodi, almond gari na iya maye gurbin garin alkama sau da yawa a cikin rabo na 1: 1, kodayake kayan da aka toya da aka yi da shi suna da daɗi kuma sun fi yawa saboda ba su da alkama.

Phytic acid, mai cin abinci mai gina jiki, shima ya fi girman alkama fiye da garin almond, wanda ke haifar da rashin wadataccen abinci na abinci.

Yana ɗaure ne da abinci mai gina jiki kamar su calcium, magnesium, zinc da baƙin ƙarfe, kuma yana rage girman abin da hanjinku zai sha ().

Kodayake almonds a ɗabi'ance yana da babban abun ciki na ruwan phytic a cikin fatarsa, garin almond ba shi da shi, saboda yana rasa fatarsa ​​a cikin aikin ɓoyewa.

Fulawar Kwakwar

Kamar furen alkama, garin kwakwa na da carbi da ƙananan mai fiye da na almond.

Hakanan ya ƙunshi ƙananan adadin kuzari a cikin oza fiye da garin almond, amma garin almond ya ƙunshi ƙarin bitamin da ma'adinai.

Duk garin almond da na kwakwa ba su da alkama, amma garin kwakwa ya fi wahalar yin gasa da shi, saboda yana shan danshi sosai kuma yana iya sa yanayin kayan da aka toya ya bushe kuma ya yi taushi.

Wannan yana nufin kuna buƙatar ƙara ƙarin ruwa a girke-girke yayin amfani da garin kwakwa.

Garin kwakwa shima ya fi na almond, wanda zai iya rage yawan kayan abinci da jikinka zai iya sha daga abincin da ke dauke da shi.

Almond gari ya fi ƙasa a cikin carbs kuma ya fi mai gina jiki fiye da alkama da garin kwakwa. Hakanan yana da ƙarancin phytic acid, wanda ke nufin zaka karɓi ƙarin abubuwan gina jiki lokacin da kake cin abinci mai ƙunshe da shi.

Layin .asa

Almond gari babban zaɓi ne na fure na tushen alkama.

Yana da matukar ban sha'awa kuma yana samar da fa'idodi masu yawa ga lafiyar jiki, gami da rage haɗarin kamuwa da cututtukan zuciya da inganta kulawar sukari cikin jini.

Almond gari ma ba shi da alkama, wanda ya sa ya zama babban zaɓi ga waɗanda ke da cutar celiac ko rashin haƙuri na alkama.

Idan kuna neman ƙaramar-carb gari wacce ke da wadataccen abinci mai gina jiki, garin almond babban zaɓi ne.