Nei Almond Hupfu Huri Nani Kupfuura Akawanda Mamwe Mafura

Zvemukati

• Chii chinonzi Almond Flour?
• Almond Flour Inoshamisa Zvinopa Utano
• Almond Hupfu Zviri Nani Kune Ropa Rako Shuga
• Almond Flour Is Gluten-Yemahara
• Almond Flour Inogona Kubatsira Pazasi LDL Cholesterol uye Ropa Kudzvinyirira
• Mashandisiro Ekushandisa Almond Flour Mukubika uye Kubika
• Inofananidzwa sei kune dzimwe nzira?
• Gorosi Rinoyerera
• Kokonati Hupfu
• Icho Chinokosha

Hupfu hwemaarumondi ndiyo imwe nzira inozivikanwa kune furawa yegorosi. Iyo yakaderera muma carbs, izere nezvinovaka muviri uye ine inonaka inotapira zvishoma.

Hupfu hwemaarumondi hunogona zvakare kupa mamwe mabhenefiti ehutano kupfuura echinyakare hupfu hwegorosi, sekuderedza "yakaipa" LDL cholesterol uye insulin kuramba (,).

Ichi chinyorwa chinoongorora mabhenefiti ehutano eupfu hweamondi uye kana iri imwe nzira iri nani kune mamwe marudzi eupfu.

Chii chinonzi Almond Flour?

Hupfu hwemaarumondi hunogadzirwa nemaamondi epasi.

Maitiro acho anosanganisira kuvharisa maarumondi mumvura inodzika kuti vabvise matehwe, vozokuya nekuapepeta kuita hupfu hwakatsetseka.

Hupfu hwemaarumondi hauna kufanana nekudya kwemaamondi, kunyangwe hazvo mamwe mazita avo anoshandiswa zvakasiyana.

Almond chikafu chinoitwa nekukuya maarumondi nemakanda awo akasimba, zvichikonzera hupfu hwakatsetseka.

Uyu musiyano wakakosha mumarepepe uko magadzirirwo anoita musiyano mukuru.

Hupfu hwemuarumondi hunogadzirwa nemaamondi ane blanched ayo anokuyiwa uye kupepetwa kuita hupfu hwakatsetseka.

Almond Flour Inoshamisa Zvinopa Utano

Upfu hwemuarumondi hune hupfumi. Rimwe ounce (28 gramu) rine (3):

• Makorori: 163
• Mafuta: 14.2 gramu (9 acho ari monounsaturated)
• Mapuroteni: 6.1 magiramu
• Carbs: 5.6 magiramu
• Chikafu fiber: 3 magiramu
• Vhitamini E: 35% yeiyo RDI
• Manganese: 31% yeiyo RDI
• Magnesium: 19% yeiyo RDI
• Mhangura 16% yeiyo RDI
• Phosphorus 13% yeiyo RDI

Upfu hweAlmond hwakanyanya kupfuma muvhitamini E, boka remafuta-akanyungudika makomputa anoita seanodzivirira mumuviri wako.

Dzinodzivirira kukuvara kubva kumamorekuru anokuvadza anonzi emahara radicals, ayo anowedzera kukwegura uye anowedzera njodzi yako yechirwere chemwoyo nekenza ().

Muchokwadi, ongororo dzinoverengeka dzakabatanidza yakakwira vhitamini E inodzika kumitengo yakaderera yehosha yemoyo neAlzheimer's (,,,,).

Magnesium ndeimwe zvinovaka muviri yakawanda muupfu hweamondi. Inobatanidzwa mumaitiro mazhinji mumuviri wako uye inogona kupa mabhenefiti akati wandei, anosanganisira kuvandudzwa kweshuga yeshuga yeropa, yakaderedzwa insulin kushomeka uye yakadzika BP ().

Hupfu hwemuarumondi hunovaka zvisingaite. Inonyanya kupfuma muvhitamini E uye magnesium, zviviri zvakakosha zvinovaka hutano.

Almond Hupfu Zviri Nani Kune Ropa Rako Shuga

Chikafu chakagadzirwa negorosi rakanatswa chakakwira mumacarbhut, asi chakaderera mumafuta uye faibha.

Izvi zvinogona kukonzera yakakwira spikes mumashuga eropa, zvichiteverwa nekukurumidza madonhwe, ayo anogona kukusiya iwe wakaneta, uine nzara uye unoshuvira chikafu chakakwira mushuga uye macalorie.

Ukuwo, hupfu hwemaarumondi hwakaderera muma carbs asi hurefu mumafuta ane hutano uye fiber.

Aya maficha anoipa yakaderera glycemic index, zvichireva kuti inoburitsa shuga zvishoma nezvishoma muropa rako kuti ipe sosi yakasimba yesimba.

Sezvambotaurwa pamusoro apa, hupfu hwealmond hune huwandu hunoshamisa kwazvo hwemagesiumiyumu - chicherwa chinotamba mazana emabasa mumuviri wako, kusanganisira kudzora shuga yeropa (, 11).

Inofungidzirwa kuti pakati pe25-38% yevanhu vane chirwere cheshuga chechipiri vane kushayikwa kwemagesium, uye kuchigadzirisa kuburikidza nekudya kana kuwedzera kunogona kuderedza shuga yeropa nekuvandudza insulin basa (,,).

Ichokwadi, hupfu hwealmond hwekuvandudza insulin basa hunogona zvakare kushanda kune vanhu vasina rudzi rwechipiri chirwere cheshuga avo vane yakaderera magnesium mazinga kana zvakajairika magnesium mazinga asi vakafuta (,).

Izvi zvinogona kureva kuti maarumondi 'mashoma glycemic zvivakwa uye yakakwira magnesium zvemukati zvinogona kubatsira kudzora shuga yeropa mune vanhu vane kana vasina mhando 2 chirwere cheshuga.

Upfu hweAlmond hunogona kunge huri nani pane hupfu hwakajairika hweshuga yako yeropa, sezvo iine yakaderera glycemic index uye yakafuma mune magnesium.

Almond Flour Is Gluten-Yemahara

Hura yegorosi ine protein inonzi gluten. Inobatsira bundu kuti rirambe rakatwasuka uye kutora mweya panguva yekubheka kuitira kuti imukire uye ive fluffy.

Vanhu vane chirwere chechiliac kana kusagadzikana kwegorosi havagone kudya chikafu chine gluten nekuti muviri wavo unozvikanganisa sekukuvadza.

Kune vanhu ava, muviri unoburitsa autoimmune mhinduro yekubvisa gluten kubva mumuviri. Mhinduro iyi inokonzeresa kukuvara kwemukati megumbo uye inogona kukonzera zviratidzo zvakaita sekuzvimba, manyoka, kuonda, kuputika kweganda uye kuneta ().

Neraki, hupfu hwemaarumondi hwese husina gorosi uye husina gluten, zvichiita kuti ive imwe nzira yakanaka yekubheka kune avo vasingakwanise kutsungirira gorosi kana gluten.

Zvakangodaro, zvichiri kukosha kuti utarise kurongedzwa kweupfu hweamondi hwaunotenga. Nepo maarumondi ari e-gluten-akasununguka, zvimwe zvigadzirwa zvinogona kusvibiswa ne gluten.

Hupfu hwemaarumondi hwakasununguka-husina magluten, zvichiita kuti ive imwe nzira yakanaka kune hupfu hwegorosi kune avo vane chirwere checliac kana kusagadzikana kwegorosi.

Almond Flour Inogona Kubatsira Pazasi LDL Cholesterol uye Ropa Kudzvinyirira

Chirwere chemwoyo ndicho chinonyanya kukonzera rufu pasi rose ().

Zvinonyatso kuzivikanwa kuti kukwirisa kweropa uye "yakaipa" LDL cholesterol mwero zvinoratidzira njodzi kune chirwere chemwoyo.

Neraki, izvo zvaunodya zvinogona kuita zvakanyanya kuwedzerwa kweropa rako uye LDL cholesterol, nezvidzidzo zvakawanda zvinoratidza kuti maarumondi anogona kubatsira zvakanyanya kune ese (, 18, 19).

Kuongororwa kwezvidzidzo zvishanu kusanganisira vanhu zana nemakumi mana nevaviri vakaona kuti avo vaidya maarumondi akawanda vakaona kuderera kwepakati pe5.79 mg / dl muLDL cholesterol (19).

Nepo kutsvaga uku kuri kuvimbisa, zvinogona kunge zvakakonzerwa nezvimwe zvinhu pane kungodya mamwe maamondi.

Semuenzaniso, vatori vechikamu muzvidzidzo zvishanu havana kutevera kudya kumwe chete. Nekudaro, kuonda, uko kunosanganisirwa nekuderedza LDL cholesterol, ingadai yakasiyana pane zvese zvidzidzo ().

Zvakare, kushomeka kwemagesium kwakabatanidzwa nekukwira kweropa mune zvese zvidzidzo zvekuyedza uye zvekucherechedza, uye maamondi ndiwo manyuko makuru emagesium (21, 22).

Kunyange hazvo zvidzidzo zvakati wandei zvichiratidza kuti kugadzirisa kushomeka uku kunogona kubatsira kudzikisa BP, hazvipindirane. Kumwe kutsvagurudza kunodiwa munzvimbo ino kuita mhedziso dzakasimba (, 24,).

Izvo zvinovaka muviri muupfu hweamondi zvinogona kubatsira kudzikisa LDL cholesterol uye kudzikira kweropa. Zvakawanikwa izvozvi zvakasanganiswa, uye kumwe kutsvagurudza kunodiwa usati waita chinongedzo chaicho.

Mashandisiro Ekushandisa Almond Flour Mukubika uye Kubika

Hupfu hwemaarumondi zviri nyore kubika pamwe. Mune mazhinji ekubikisa mabikirwo, unogona kungotsiva hupfu hwese hwegorosi neupfu hweamondi.

Inogona zvakare kushandiswa panzvimbo yechingwa mafufu kupfeka nyama sehove, huku uye nyama yemombe.

Iyo yekudzikira yekushandisa hupfu hweamondi pamusoro peupfu hwegorosi ndeyekuti zvinhu zvakabikwa zvinowanzo kuve zvakati sandara uye zvakafuta.

Izvi zvinodaro nekuti iyo gluten iri muupfu hwegorosi inobatsira bundu kutambanudza uye inobata yakawanda mweya, iyo inobatsira zvinhu zvakabikwa kusimuka.

Hupfu hwemaarumondi zvakare hwakakwira mumacalorie kupfuura hupfu hwegorosi, iine 163 macalorie mune imwe ounce (28 gramu), nepo hupfu hwegorosi hune 102 calories (26)

Hupfu hwemaamondi hunogona kutsiva hupfu hwegorosi pachiyero che1: 1. Nekuti hupfu hweamondi hauna gluten, zvigadzirwa zvakagadzirwa zvakagadzirwa nazvo zvinotetepa uye zvakapfava pane izvo zvakagadzirwa nezvigadzirwa zvegorosi.

Inofananidzwa sei kune dzimwe nzira?

Vanhu vazhinji vanoshandisa hupfu hwemaarumondi panzvimbo yenzira dzakakurumbira senge gorosi uye hupfu hwekokonati. Pazasi pane ruzivo nezve kuti runofananidzwa sei.

Gorosi Rinoyerera

Hupfu hwemaarumondi hwakadzikira zvakanyanya mu carbs pane hupfu hwegorosi, asi hwakakwira mumafuta.

Nehurombo, izvi zvinoreva kuti hupfu hwemaarumondi hwakakwira mumakori. Nekudaro, zvinogadzirira izvi nekuve zvine hutano hwakanyanya.

Imwe ounce yeupfu hweamondi inokupa huwandu hwakawanda hwehunhu hwako hwezuva nezuva hwevhitamini E, manganese, magnesium uye fiber (3).

Hupfu hwemaarumondi zvakare haina-guten, nepo hupfu hwegorosi husiri, saka iri sarudzo huru kune vanhu vane chirwere checliac kana kusagadzikana kwegorosi.

Mukubika, hupfu hweamondi hunogona kutsiva hupfu hwegorosi pachiyero che1: 1, kunyangwe zvigadzirwa zvakabikwa zvakagadzirwa nazvo zvakapfava uye zvakatsetseka nekuti zvinoshaya gluten.

Phytic acid, antinutrient, zvakare yakakwira muupfu hwegorosi pane hupfu hweamondi, izvo zvinotungamira mukumwa kwakashata kwezvinovaka kubva muzvikafu.

Iyo inosunga kune zvinovaka muviri zvakadai secalcium, magnesium, zinc nesimbi, uye inoderedza huwandu hwayo iyo inogona kutorwa neura hwako ().

Kunyangwe maarumondi aine zvakasarudzika zvine phytic acid mukati meganda ravo, hupfu hwemaarumondi hahuite, sezvo ichirasikirwa neganda rayo mune blanching maitiro.

Kokonati Hupfu

Kufanana nefurawa yegorosi, hupfu hwekokonati hune ma carbs akawanda uye mashoma mafuta pane hupfu hweamondi.

Iinewo mashoma macalorie paunzi pane hupfu hwemaarumondi, asi hupfu hwearumondi hune mamwe mavitamini uye mamineral.

Hupfu hwese hwemaarumondi pamwe neupfu hwekokonati hazvina guten, asi hupfu hwekokonati hwakanyanya kunetseka kubhika nahwo, sezvo hunotora hunyoro kwazvo uye hungaite kuti kugadzirwa kwezvinhu zvakabikwa kuome uye kupwanyika.

Izvi zvinoreva kuti ungangoda kuwedzera mamwe mvura kumabikirwo paunenge uchishandisa coconut furawa.

Kokonati furawa zvakare yakakwira muphytic acid kupfuura hupfu hweamondi, iyo inogona kudzora mangani mafuturu muviri wako waunogona kutora kubva muzvikafu zvirimo.

Hupfu hwemaarumondi hwakadzika muma carbs uye hwakawandisa-hutano pane gorosi uye coconut mafura. Iyo zvakare ine shoma phytic acid, zvinoreva kuti iwe unogashira akawanda zvinovaka muviri kana iwe uchidya chikafu chine icho.

Icho Chinokosha

Upfu hweAlmond ndiyo imwe nzira yakanaka kune yegorosi-based flours.

Iyo inovaka muviri zvisingaite uye inopa akawanda mabhenefiti ehutano, kusanganisira kudzikisira njodzi yehosha yemoyo uye nekuvandudza kudzora kweshuga muropa.

Hupfu hwemaarumondi zvakare haina-guten, izvo zvinoita kuti ive sarudzo hombe kune avo vane chirwere chechiliac kana kusagadzikana kwegorosi.

Kana iwe uchitsvaga yakaderera-carb hupfu hwakapfuma mune zvinovaka muviri, almond furawa isarudzo yakanaka.