Ciwon suga da almon: Abin da kuke Bukatar Ku sani

Wadatacce

• Shin almond yana da amfani ga mutanen da ke fama da ciwon sukari?
• Almonds da magnesium
• Almonds da zuciyar ka
• Almond nawa zan ci?
• Yammacin almond
• Karin kumallo
• Kayan ciye-ciye
• Abincin rana da abincin dare
• Kayan zaki
• Takeaway

Mun haɗa da kayayyakin da muke tsammanin suna da amfani ga masu karatu. Idan ka siya ta hanyoyin yanar gizo a wannan shafin, zamu iya samun ƙaramin kwamiti. Ga tsarinmu.

Bayani

Almonds na iya zama kamar cizo, amma waɗannan kwayoyi suna ɗaukar babban naushi na sinadirai. Sun kasance tushen kyakkyawar tushen bitamin da ma'adanai da yawa, gami da bitamin E da manganese. Hakanan suna da kyakkyawan tushe na:

• furotin
• zare
• jan ƙarfe
• riboflavin
• alli

A hakikanin gaskiya, "almonds a zahiri shine ɗayan mafi girman tushen furotin tsakanin kwayayen bishiyoyi," in ji Peggy O'Shea-Kochenbach, MBA, RDN, LDN, masanin abinci kuma mai ba da shawara a Boston.

Shin almond yana da amfani ga mutanen da ke fama da ciwon sukari?

Almonds, yayin da yake amfani da abinci mai gina jiki ga yawancin mutane, yana da kyau musamman ga mutanen da ke fama da ciwon sukari.

"Bincike ya nuna cewa almon na iya rage hauhawar glucose (ƙwarin jini) da matakan insulin bayan cin abinci," in ji O'Shea-Kochenbach.

A wani binciken da aka gudanar a shekara ta 2011, masu bincike sun gano cewa yawan cin almond guda biyu yana da alaƙa da ƙananan insulin mai azumi da glucose mai azumi. Wannan adadin ya kunshi kusan almond 45.

Mabuɗin wannan binciken shine cewa mahalarta sun rage yawan kuzarinsu ta yadda zasu iya karɓar almond don kar a sami ƙarin adadin kuzari.

Wani binciken da aka gudanar a shekara ta 2010 ya nuna cewa cin almon na iya taimakawa wajen kara karfin insulin a cikin mutane masu cutar prediabet.

Almonds da magnesium

Almonds suna da yawa a cikin magnesium. sun ba da shawarar cewa cin abincin magnesium na iya rage barazanar mutum na kamuwa da ciwon sukari irin na 2.

A wani binciken da aka gudanar a shekara ta 2012, masu bincike sun gano cewa yawan hawan suga na tsawon lokaci na iya haifar da asarar magnesium ta hanyar fitsari. Saboda wannan, mutanen da ke fama da ciwon sukari na iya kasancewa cikin haɗari mafi girma ga rashi na magnesium. Ara koyo game da rashin ma'adinai.

Almonds da zuciyar ka

Almon na iya rage haɗarin kamuwa da cututtukan zuciya. Wannan yana da mahimmanci ga mutanen da ke fama da ciwon sukari. A cewar Hukumar Kula da Zuciya ta Duniya, mutanen da ke fama da ciwon sukari suna cikin haɗarin kamuwa da cututtukan zuciya.

"Almond yana da yawa a cikin mai," in ji O'Shea-Kochenbach, "wanda shine nau'in kitse iri iri da muke yawan ji ana haɗuwa da man zaitun don amfanin lafiyar-zuciya."

A cewar Ma'aikatar Aikin Gona ta Amurka (USDA), ogan almond ya ƙunshi kusan kitse mai ɗaci.

Kwayoyi sune babban abun ciye-kalori, amma ba ze ba da gudummawa ga haɓaka ƙimar nauyi lokacin da aka ci shi cikin matsakaici. Ba wai kawai suna ƙunshe da ƙoshin lafiya ba, amma kuma suna barin ku cikin gamsuwa.

Almond nawa zan ci?

Alan almond za su iya yin doguwar hanya don cika ku. Yi ƙoƙarin tsayawa kan hidimar oce 1, wanda yake kusan almond 23. A cewar, oza 1 na almond ya ƙunshi:

• 164 adadin kuzari
• 6 grams na gina jiki
• 3.5 grams na fiber na abinci

Don kauce wa cin abinci mara hankali, gwada raba almon ɗinku a cikin ƙananan kwantena ko jakunkunan roba. Wasu kamfanoni suma suna sayar da almond a cikin fakiti-sabis ɗaya don sauƙin kama-da-tafi zaɓi.

Siyayya don almond duka akan layi.

Yammacin almond

Shagon sayar da kayan masarufi yana ba da dumbin kayayyakin almond, kamar su madarar almond, ɗanɗano daban-daban na ɗanɗano, man shafawa na almond, da ƙari.

Lokacin zabar samfurin almond, karanta lakabin Gaskiyar Gina Jiki. Yi hankali da sodium da sukari wanda zai iya zuwa daga wasu kayan ƙanshi. Hakanan kula da abun da ke cikin carbohydrate da sukari a cikin kwayoyi masu cakulan.

Nemo madaran almond da man shanu na kan layi.

Shin kuna shirye don fara cin moriyar almon amma ba ku san ta inda zan fara ba? Almonds suna da ban mamaki iri-iri, saboda haka damar ta kusa da iyaka.

Karin kumallo

Don karin kumallo, gwada yayyafa yankakken, slivered, ko aski almond a kan busassun hatsi ko oatmeal, wanda ke da ƙarin fa'ida ga mutanen da ke fama da ciwon sukari. Yada man shanu na almond a kan wani burodi ko ƙara babban cokali a cikin laushin safe.

Siyayya don almonds da aka zazzage akan layi.

Kayan ciye-ciye

Idan kuna neman yaji kayan ciye-ciye, gwada ƙara almond duka don haɗuwa, ko haɗa su da ɓangaren da ya dace na sabbin 'ya'yan itacen da kuka fi so. Almonds ma suna da daɗin kansu, kuma hanya mai kyau don samun ku ta hanyar faduwar rana.

Abincin rana da abincin dare

Dankakken hatsi, burodi mai fiber mai yawa ko yanka tuffa da aka watsa tare da man shanu na almond babban zaɓi ne na ƙaramar abinci.

Don abincin dare, ana iya sauƙaƙe almond a cikin yawan abubuwan da za su samu. Gwada yayyafa su a kan salad, a cikin soya-soya, ko a kanfaffun kayan marmari, kamar yadda yake a cikin koren wake amandine. Kuna iya motsa su cikin shinkafa ko sauran kayan abinci na gefen hatsi.

Kayan zaki

Almonds har ma ana iya haɗa su cikin kayan zaki. Yayyafa su a saman yogurt daskararre don ƙarin crunch. Hakanan zaka iya amfani da abincin almond a madadin gari yayin yin burodi.

Takeaway

Almonds na ba da fa'idodi da ƙoshin abinci mai gina jiki, musamman ga mutanen da ke da ciwon sukari. Suna da yawa kuma ana iya saka su cikin sauƙin abinci iri-iri. Suna da yawan adadin kuzari, don haka ku tuna ku tsaya kan masu yin hidimar da aka ba da shawara don samun fa'ida daga wannan kwaya mai gina jiki.