Chirwere cheshuga nemaAmondi: Izvo Zvaunofanira Kuziva

Zvemukati

• Maarumondi anobatsira here vanhu vane chirwere cheshuga?
• Maamondi uye magnesium
• Maamondi nemoyo wako
• Mangani maarumondi andinofanira kudya?
• Maamondi akasiyana-siyana
• Kudya kwemangwanani
• Snacks
• Lunch uye kudya kwemanheru
• Dessert
• Kutora

Isu tinosanganisira zvigadzirwa zvatinofunga zvinobatsira kuvaverengi vedu. Kana iwe ukatenga kuburikidza nehukama pane ino peji, isu tinogona kuwana diki komisheni. Heano maitiro edu.

Mhedziso

Maamondi anogona kunge ari ekuruma, asi aya marimu anotakura hombe hombe yezvikafu. Ivo sosi yakanakisa yemavhitamini mazhinji nemamineral, kusanganisira vhitamini E uye manganese. Iwo zvakare sosi yakanaka ye:

• protein
• faibha
• mhangura
• riboflavin
• calcium

Kutaura zvazviri, "maarumondi ndemamwe emapuroteni akakwirira kwazvo pakati pemiti yemiti," akadaro Peggy O'Shea-Kochenbach, MBA, RDN, LDN, chiremba wezvekudya uye chipangamazano muBoston.

Maarumondi anobatsira here vanhu vane chirwere cheshuga?

Maamondi, nepo achivaka zvinovaka muviri kuvanhu vazhinji, anonyanya kubatsira vanhu vane chirwere cheshuga.

"Kutsvagurudza kwakaratidza kuti maarumondi anogona kudzora kukwira kweshuga (shuga yeropa) uye insulin mwero mushure mekudya," akadaro O'Shea-Kochenbach.

Mune ongororo ya2011, vaongorori vakaona kuti kunwiwa kwemaoice maviri emaarumondi kwakabatana nehuremu hwekutsanya insulin uye kutsanya glucose. Mari iyi ine maarumondi angada kusvika makumi mana nemashanu.

Chinokosha muchidzidzo ichi ndechekuti vatori vechikamu vakadzora koriori yavo nekukwanira kuti vawedzere kuwedzerwa kwemaarumondi kuti pasazowedzerwa macalorie.

Chidzidzo che2010 chakawana kuti kudya maarumondi kunogona kubatsira kuwedzera insulin kunzwa kune vanhu vane prediabetes.

Maamondi uye magnesium

Maamondi akakwirira mu magnesium. vakurudzira kuti kudya kwemagnesium kudya kunogona kudzora njodzi yemunhu yekukura rudzi rwechipiri chirwere cheshuga.

Mune ongororo yegore ra2012, vaongorori vakawana kuti mashuga eropa ane nguva refu anogona kukonzera kurasikirwa kwemagnesium kuburikidza neweti. Nekuda kweizvi, vanhu vane chirwere cheshuga vanogona kunge vari panjodzi huru yekushomeka kwemagesium. Dzidza zvakawanda nezve kushomeka kwemamineral.

Maamondi nemoyo wako

Maarumondi anogona kudzikisa njodzi yako yechirwere chemwoyo. Izvi zvakakosha kune vanhu vane chirwere cheshuga. Sekureva kweWorld Heart Federation, vanhu vane chirwere cheshuga vari panjodzi huru yechirwere chemwoyo.

"Maamondi akakwirira mumafuta emonounsaturated," akadaro O'Shea-Kochenbach, "ndiwo mafuta akafanana atinowanzonzwa achibatanidzwa nemafuta emuorivhi kuitira kubatsira kwehutano hwepamoyo."

Sekureva kweUnited States Dhipatimendi rezvekurima (USDA), eunce maamondi ane anenge emonounsaturated mafuta.

Nutswe ine yakakwira-koriori tudyo, asi zvinoita sekunge hazvibatsire mukuwedzera huremu kana uchidyiwa zvine mwero. Kwete chete kuti ane mafuta ane hutano, asi zvakare anokusiya iwe uchinzwa kugutsikana.

Mangani maarumondi andinofanira kudya?

Maamondi mashoma anogona kuenda nenzira yakareba kukuzadza iwe. Edza kunamatira kune 1-ounce rinoshumira, rinenge makumi maviri nemaamondi. Zvinoenderana neiyo, 1 ounce maarumondi ane:

• 164 macalorie
• 6 gramu epuroteni
• 3.5 gramu yezvokudya fiber

Kuti udzivise kudya usina kufunga, edza kugovera maamondi ako mumidziyo midiki kana mapurasitiki. Mamwe makambani anotengesa maarumondi mumapakeji anoshanda-ega kuitira nyore kubata-uye-kuenda sarudzo.

Tenga maamondi ese online.

Maamondi akasiyana-siyana

Chitoro chinopa hupfumi hwezvigadzirwa zveamondi, senge mukaka weamondi, akasiyana maarmond, almond butter, nezvimwe.

Paunenge uchisarudza chiarumondi chigadzirwa, verenga iyo Nutrition Chokwadi chinyorwa. Ive nekuchengera iyo sodium uye shuga iyo inogona kubva kune kumwe kunhuhwirira. Uyezve chenjerera ma carbohydrate uye zvemukati zvehuga mumakokoreti-akavharwa nzungu.

Tsvaga mukaka wealmond uye almond butter online.

Wakagadzirira kutanga kunakidzwa nezvakanakira maarumondi asi usingazive pekutangira? Maamondi anoshamisa zvakasiyana-siyana, saka mikana iri padhuze nekusingaperi.

Kudya kwemangwanani

Kwekudya chamangwanani, edza kumwaya maarumondi akachekwa, akatsvedza, kana akaveurwa pachitete chakaoma kana oatmeal, iyo ine zvimwe zvinobatsira kune vanhu vane chirwere cheshuga. Paridza almond bhotela pachidimbu chechigunwe kana kuwedzera chipunu kune yako mangwanani smoothie.

Tenga maamondi akatsvedza online.

Snacks

Kana iwe uchitsvaga kunatsa chikafu, edza kuwedzera maarumondi akazara kuteedzera musanganiswa, kana kuabatanidza nechikamu chakakodzera chemuchero wako waunofarira mutsva. Maamondi zvakare anonaka pachawo, uye nzira huru yekukusvitsa panguva yemasikati kusuwa.

Lunch uye kudya kwemanheru

Toasted yakazara-zviyo, chihombe-fiber chingwa kana maapuro zvidimbu zvakapararira pamwe neammond butter ndeyakanakisa mini-yekudya sarudzo.

Kwekudya kwemanheru, maamondi anogona kuwedzerwa nyore nyore kune akati wandei entree. Edza kumwaya iwo masaradhi, mukumhanyisa-fry, kana pamiriwo yakabikwa, senge mumabhinzi egirini amandine. Iwe unogona kunyange kuvamutsa ivo mupunga kana zvimwe zviyo zvemberi zvidyo.

Dessert

Maamondi anogona kutosanganiswa dhizeti. Vapfekedze pamusoro peiyo yogati yechando kuti uwedzere kuwedzera. Iwe unogona zvakare kushandisa almond kudya panzvimbo yeupfu kana uchibheka.

Kutora

Maamondi anopa huwandu hwezvikafu zvinovaka muviri uye zvinwiwa, kunyanya kune vanhu vane chirwere cheshuga. Izvo zvinowirirana uye zvinogona nyore kuwedzerwa kune dzakasiyana siyana chikafu. Iwo akakwira macalorie, saka yeuka kunamatira kune akakurudzirwa ekushandira saizi kuti uwane zvakanyanya kubva kune ino inonaka nati.