Shin Ya Kamata Ku Jika Almond Kafin Ku Ci Su?

Wadatacce

• Fa'idodi masu yuwuwa na shan almon
• Iya saukaka narkewar abinci
• Increaseila haɓaka haɓakar wasu abubuwan gina jiki
• Wasu mutane na iya fifita dandano da zane
• Yadda ake jiƙa almond
• Ya kamata ku jiƙa almond?
• Layin kasa

Almonds shahararren abun ciye-ciye ne wanda ke da wadataccen abinci mai gina jiki, gami da zare da ƙoshin lafiya ().

Hakanan sune kyakkyawan tushen bitamin E, wanda ke kare ƙwayoyin ku daga lalacewa ().

Duk da yake mutane da yawa suna jin daɗinsu da ɗanɗano ko gasashshe, ƙila ka yi mamakin abin da ya sa wasu suka fi so su jiƙa su kafin su ci abinci.

Wannan labarin yana gaya muku duk abin da kuke buƙatar sani game da soyayyen almond.

Fa'idodi masu yuwuwa na shan almon

Bincike ya nuna cewa almond ɗin da aka jiƙa na iya ba da fa'idodin kiwon lafiya.

Iya saukaka narkewar abinci

Almonds suna da tauri mai tauri wanda zai iya sa su wahalar narkewa ().

Koyaya, shan laushi yana lausasa su, mai yuwuwa ya sauƙaƙa maka don jikinka ya lalace (,).

Almonds kuma suna da abubuwan gina jiki, wanda zai iya lalata narkewa da shawar wasu abubuwan gina jiki, kamar su calcium, iron, zinc, da magnesium (, 7).

Duk da yake bincike ya nuna cewa shayarwa na iya rage matakan wadataccen abinci a cikin hatsi da legumes, akwai takaitattun shaidu na tasirin narkar da almon ko wasu kwayoyi na itace (,).

A cikin binciken daya, jika almon a zafin jiki na awanni 24 ya rage matakan phytic acid - amma da kasa da 5% ().

Wani binciken kuma ya gano cewa jika yankakken almond a cikin ruwan gishiri na awanni 12 ya haifar da ƙananan - amma mai mahimmanci - 4% raguwa a cikin matakan acid phytic (11).

Hakanan, nazarin mako 8 a cikin manya 76 ya ƙaddara cewa shayarwa bai bayyana don inganta alamun narkewa ba. Bugu da ƙari, matakan phytic acid sun kasance iri ɗaya ko kaɗan girma a cikin soyayyen almond, idan aka kwatanta da ɗanyen ().

Gabaɗaya, binciken ya haɗu akan ko shan narkar da abinci mai ƙaranci ko taimaka alamun bayyanar narkewar abinci.

Increaseila haɓaka haɓakar wasu abubuwan gina jiki

Jiƙa na iya sa almond a sauƙaƙa a tauna, ƙara samun abinci mai gina jiki.

Bincike ya nuna cewa farfasa almon a ƙananan ƙananan ta hanyar taunawa ko yankan yana ba da damar sakin wasu abubuwan gina jiki da shayarwa - musamman maɗaura (,).

Bugu da ƙari, enzymes masu narkewa na iya iya ragargazawa da kuma sha abubuwan gina jiki da kyau sosai,,,,.

Kodayake, wani binciken ya nuna cewa shan almond duka ba shi da tasiri ko kaɗan akan samuwar wasu ma'adanai, gami da baƙin ƙarfe, alli, magnesium, phosphorus, da tutiya (11).

A zahiri, lokacin da aka yanyanke almond kafin jiƙa, yawancin waɗannan ma'adanai ya ragu - duk da matakan phytic acid suma suna sauka (11).

Don haka, shayarwa na iya taimakawa ɗaukar mai amma amma, akasin haka, rage wadatar ma'adinai.

Wasu mutane na iya fifita dandano da zane

Soaking shima yana shafar laushi da dandano na almond.

Raw almonds suna da wuya kuma suna da ƙarfi, tare da ɗan ɗanɗano mai ɗanɗano saboda tannins ɗinsu ().

Idan aka jika su, sai su zama masu taushi, ba su da haushi, kuma suna ɗanɗano ɗanɗano mai, wanda hakan na iya zama mafi dacewa ga wasu mutane.

Soyayyen almond yana da taushi, ɗan ɗanɗano mai ɗaci fiye da ɗanɗano. Suna iya zama sauƙin narkewa, wanda zai iya ƙara shayar da wasu abubuwan gina jiki. Duk dai dai, shaidun sun gauraya, kuma ana buƙatar ƙarin bincike.

Yadda ake jiƙa almond

Soyayyen almond mai sauki ne - kuma ya fi rahusa fiye da sayen waɗanda aka riga aka jiƙa a shagon.

Ga hanya mai sauƙi don jiƙa su dare ɗaya:

1. Sanya almond a cikin kwano, ƙara ruwan famfo mai dumi wanda zai rufe su sosai, kuma yayyafa kimanin cokali 1 na gishiri a kowane kofi 1 (gram 140) na kwayoyi.
2. Rufe kwano ka barshi ya zauna a saman gadonka na dare, ko na awanni 8-12.
3. Lambatu da kurkura. Idan ka zaba, zaka iya cire fatun don laushi mai laushi.
4. Shafa almonds bushe ta amfani da tawul mai tsabta.

Za'a iya cin goro da aka jiƙa kai tsaye.

Don murƙushewa, zaku iya shanya su ta hanyoyi kaɗan:

• Gasawa. Yi amfani da tanda zuwa 175^oF (79^oC) kuma sanya almond a kan takardar burodi. Gasa na 12-24 hours, ko har sai an bushe.
• Rashin ruwa. Yada nutsan da aka jika a cikin kwali daya ko a tire. Saita mai cire ruwa zuwa 155^oF (68^oC) da gudu na tsawon awanni 12, ko kuma har sai ta cushe.

Zai fi kyau adana almonin da aka jika a cikin kwandon iska mai sanyi a cikin firinji.

Don jiƙa almond a gida, kawai rufe su da ruwa a cikin kwano kuma bari a zauna na awanni 8-12. Idan ka fi son kayan ƙwanƙwasawa, za ka iya shanya su a cikin tanda ko dehydrator.

Ya kamata ku jiƙa almond?

Duk da yake jike na iya haifar da wasu ci gaba a cikin narkewar abinci da wadataccen abinci mai gina jiki, almonds wanda ba'a cire shi ba har yanzu yana da lafiya ƙarin abincinku.

Wadannan kwayoyi sune kyakkyawan tushen fiber, furotin, da lafiyayyen mai, kazalika da ingantaccen tushen bitamin E, manganese, da magnesium ().

Musamman, fatun suna da wadata a cikin antioxidants, musamman polyphenols, wanda na iya karewa daga cututtuka da yawa, ciki har da cututtukan zuciya da kuma ciwon sukari na 2 (,,).

Amfani da almond na yau da kullun yana da alaƙa da raunin nauyi, rage matakan LDL (mara kyau) na cholesterol, da haɓaka matakan HDL (mai kyau) cholesterol, kula da sukarin jini, da cikawa,,,,

Bugu da ƙari, shan tannins da phytic acid ba dole ba ne mai cutarwa, saboda an nuna duk masu ba da abinci don nuna tasirin antioxidant kuma suna iya kariya daga cututtukan zuciya da wasu nau'o'in cutar kansa (,,).

Ko dai an jiƙa ko ba'a soya ba, almond yana da wadataccen abinci mai yawa kuma yana da alaƙa da haɓaka cikin lafiyar zuciya, kula da sukarin jini, da nauyi.

Layin kasa

Jiƙa almon na iya inganta narkewar abinci da haɓaka sha da wasu abubuwan gina jiki. Hakanan kuna iya kawai fifita ɗanɗano da rubutu.

Amma duk da haka, ba lallai bane ku jiƙa waɗannan kwayoyi don jin daɗin fa'idodin lafiyarsu.

Dukkanin da aka jiƙa da ɗanyen almond suna ba da muhimman abubuwan gina jiki, gami da antioxidants, fiber, da ƙoshin lafiya.