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Maamondi ndi amodzi mwa mtedza wokhala ndi thanzi komanso wosakanikirana kwambiri padziko lonse lapansi, wodziwika chifukwa chokomera thanzi lawo komanso ntchito zophikira. Maamondi amatha kudyedwa ngati zokhwasula-khwasula, nkukhala ufa ndikukhala mkaka wokoma, wotchedwa mkaka wa amondi. Mkaka wa amondi ndi imodzi mwazinthu zodziwika bwino kwambiri za amondi zomwe zakhala zikudziwika kwambiri chifukwa cha kapangidwe kake kokoma ndi kakomedwe kake. Ndi mkaka wathanzi wabwino komanso wokoma m'malo mwa mkaka wa ng'ombe.
Kodi Mkaka wa Almond Ndi Chiyani?
Mkaka wa amondi umapangidwa ndikulowetsa ndi kusakaniza maamondi ndi madzi ndikusakaniza chisakanizo kuti muchotse zolimba. Izi zimapangitsa kuti chomaliza chikhale mkaka wonunkhira bwino. Mkaka wa amondi uli wonyezimira komanso wonunkhira bwino [1] [ziwiri] .
Ofufuzawo akuti mkaka wa amondi ndi njira yabwino kwa ana ndi akulu omwe ali ndi chifuwa kapena tsankho mkaka [3] . Ndichisankho chabwino kwa anthu omwe amatsata zakudya zamasamba.
Mkaka wa amondi umakhala ndi mavitamini ndi michere yambiri kuphatikiza vitamini E, riboflavin, vitamini D, mkuwa, zinc, calcium, magnesium, phosphorous, ndi zina zambiri.
Mkaka wa amondi wogulitsidwa mumakhala ma thickeners ndi zoteteza kuti musinthe mawonekedwe ndi mashelufu. Mulinso michere yowonjezera yowonjezera zakudya zake.
Ubwino Waumoyo Wa Mkaka Wa Almond
1. Aids kuwonda
Mkaka wa amondi uli ndi ma calories ochepa komanso shuga, izi zikutanthauza kuti mutha kumwa zambiri popanda kuyambitsa kunenepa ndikuthandizira kuthana ndi kunenepa. Maamondi amakhalanso ndi monounsaturated fatty acids (MUFA) omwe angathandize kuchepetsa thupi ndi kuwongolera kunenepa [4] . Sankhani mkaka wa amondi wopanda mchere chifukwa uli ndi ma calories ochepa komanso shuga.
2. Zimakhazikika m'magazi a shuga
Mkaka wa amondi wopanda shuga sungayambitse kuchuluka kwa shuga m'magazi, chifukwa chake kuupanga kukhala chisankho chabwino kwa anthu omwe ali ndi matenda ashuga. Anthu odwala matenda ashuga nthawi zambiri amachepetsa kudya kwama carbohydrate tsiku lililonse ndipo mkaka wa amondi ndi chakumwa chochepa kwambiri chomwe chingamuthandize kuchepetsa kuchuluka kwa shuga wamagazi [5] .
3. Amathandiza thanzi mafupa
Popeza mkaka wa amondi umakhala ndi calcium ndi vitamini D wambiri, kuudya kumathandizira kukhalabe ndi mafupa olimba komanso athanzi. Calcium ndi mchere wofunikira womwe umafunikira kuti munthu akhale ndi mafupa athanzi ndipo umathandizira kuchepetsa ngozi yovulala ndi kufooka kwa mafupa. Kumbali inayi, vitamini D imathandizanso kuti thanzi la mafupa likhale lolimba polimbikitsa kuyamwa kwa calcium kuti ipangitse thanzi la mafupa [6] .
4. Amasintha thanzi la mtima
Mkaka wa amondi uli ndi mafuta abwino, monga monounsaturated fatty acids ndi polyunsaturated fatty acids, omwe ndi othandiza pa thanzi la mtima. Kumwa mkaka wa amondi kumatha kutsitsa cholesterol cha LDL (choyipa) ndikuwonjezera cholesterol ya HDL (chabwino), potero kumawongolera thanzi la mtima [7] .
5. Amamenya kuwonongeka kwakanthawi koopsa
Mkaka wa amondi ndiwo vitamini E wabwino, vitamini wosungunuka wamafuta womwe umafunika kutetezera maselo amthupi kuti asawonongeke kwambiri [8] . Vitamini E imalimbananso ndi kutupa komanso kupsinjika kwa thupi m'thupi, motero kupewa ngozi ya matenda opatsirana [9] .
6. Zitha kuchepetsa chiopsezo cha matenda a Alzheimer
Mavitamini E omwe ali mumkaka wa amondi amathandizira kuchepetsa kukula kwa matenda amanjenje monga matenda a Alzheimer's. Kafukufuku apeza kuti vitamini E imathandizira magwiridwe antchito am'mutu komanso amachepetsa chiopsezo cha matenda a Alzheimer's [10] [khumi ndi chimodzi] .
7. Ndi yopanda lactose komanso yopanda mkaka
Mkaka wa amondi umakhala wopanda lactose mwachilengedwe, kuwupanga kukhala chisankho choyenera kwa anthu omwe ali ndi tsankho la lactose, momwe anthu amalephera kugaya lactose, shuga wa mkaka. Ndipo popeza, mkaka wa amondi ndi mkaka wopangidwa ndi chomera ndipo anthu omwe amasankha kupewa mkaka ndikukhala vegan amatha kusankha mkaka wa amondi [12] .
Zotsatira zoyipa za Mkaka wa Almond
Ngakhale mkaka wa amondi uli ndi maubwino angapo azaumoyo, pali zovuta zina zomwe zimakhudzana nawo. Mkaka wa amondi ulibe mapuloteni okwanira, chopatsa thanzi chofunikira pakukula kwa minofu, enzyme komanso kupanga kwa mahomoni ndi ntchito zina zathupi.
Mkaka wa amondi wosakaniza umakhala ndi shuga, nkhama ndi carrageenan, emulsifier yomwe imatha kusokoneza thanzi m'matumbo.
Kafukufuku wa 2015 wofalitsidwa mu Journal ya Ana akuti ana omwe amamwa mkaka wambiri wa amondi amayambitsa miyala ya impso. Ofufuzawo adazindikira kuti mkaka wa amondi ndi gwero lolemera kwambiri la oxalate lomwe limayambitsa miyala ya impso motero liyenera kupewedwa ndi ana [13] .
Kuphatikiza apo, ana osakwana chaka chimodzi ayenera kupewa kumwa mkaka wopangidwa ndi mbewu kuphatikiza mkaka wa amondi chifukwa umasokoneza mayamwidwe azitsulo ndipo umatha kuyambitsa kusowa kwa michere [14] .
Kuti mupeze zabwino zonse mkaka wa amondi, sankhani mkaka wa amondi wopanda shuga komanso wosasangalatsa. Mukhozanso kupanga mkaka wanu wa amondi kunyumba.
Momwe Mungapangire Mkaka Womangamanga wa Maamondi?
- Lembani makapu awiri a amondi m'madzi usiku wonse ndikuwatsuka musanagwiritse ntchito.
- Chotsani khungu la maamondi ndikuwonjezera mu blender ndi madzi ndikusakanikirana kwa mphindi 1-2 mpaka madzi atachita mitambo ndipo maamondi ali nthaka yabwino.
- Thirani chisakanizo mu chopondera chomwe chimayikidwa pagalasi.
- Dinani pansi kuti muchotse madziwo momwe mungathere.
- Mutha kusunga mkaka wa amondi m'firiji masiku 4-5.
Njira Zophatikizira Mkaka Wa Almond Mu Zakudya Zanu
- Onjezerani mkaka wa amondi ku oats kapena muesli pachakudya cham'mawa.
- Onjezani ku tiyi wanu, khofi kapena chokoleti yotentha.
- Onjezerani mkaka wa amondi mu smoothies anu.
- Onjezerani ku supu, msuzi ndi mavalidwe a saladi.
- Gwiritsani ntchito mkaka wa amondi pophika mikate, ayisikilimu ndi pudding.
