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Lialmonde ke e 'ngoe ea linate tse nang le phepo e ntle ka ho fetesisa lefatšeng ka bophara, e tsebahalang ka melemo ea eona e makatsang ea bophelo bo botle le ts'ebeliso ea lijo. Lialmonde li ka jeoa e le lijo tse bobebe, tsa siloa tsa ba phofo 'me tsa fetoha lebese le boreleli, le tsejoang e le lebese la almonde. Lebese la almonde ke e 'ngoe ea lihlahisoa tsa almonde tse tsebahalang haholo tse tsebahalang haholo ka lebaka la botsoako le tatso ea eona. Ke lebese la semela le phetseng hantle ebile le monate le fapaneng le lebese la khomo.
Lebese la Almonde ke Eng?
Lebese la almonde le entsoe ka ho inela le ho kopanya lialmonde le metsi ebe li sefa motsoako ho tlosa lintho tse tiileng. Sena se fa sehlahisoa sa ho qetela lebese le nang le tatso ea linate. Lebese la almonde le na le setlolo se monate le tatso ea linate [1] [pedi] .
Bafuputsi ba bontšitse hore lebese la almonde ke mokhoa o motle bakeng sa bana le batho ba baholo ba nang le khatello ea maikutlo kapa ho se mamellane ha lebese [3] . Hape ke khetho e ntle bakeng sa batho ba latelang lijo tsa vegan.
Lebese la almonde le na le livithamini le liminerale tse ngata ho kenyeletsoa vithamine E, riboflavin, vithamine D, koporo, zinki, calcium, magnesium, phosphorus, jj.
Lebese la almonde le rekisoang khoebong le na le li-thicken le li-preservative ho ntlafatsa bophelo le shelefo. E boetse e na le limatlafatsi tse ekelitsoeng ho matlafatsa litaba tsa eona tsa phepo.
Melemo ea bophelo bo botle ba lebese la almonde
1. Ho fokotsa boima ba Aids
Lebese la almonde le na le lik’hilojule tse seng kae le tsoekere, sena se bolela hore u ka se noa haholo ntle le hore se bake ho nona le ho thusa ho laola boima ba ’mele. Lialmonde li boetse li na le monounsaturated fatty acids (MUFA) e ka thusang ho theola boima ba 'mele le taolo ea boima ba' mele. [4] . Khetha lebese la almonde le sa tsoakoang kaha le na le lik'hilojule le tsoekere e tlase.
2. E tsitsisa maemo a tsoekere maling
Lebese la almonde le sa tsoakoang ha le bake leqhubu la tsoekere maling, ka hona le etsa khetho e ntle ho batho ba nang le lefu la tsoekere. Batho ba nang le lefu la tsoekere hangata ba lekanyetsa lijo tsa bona tsa letsatsi le letsatsi tsa k'habohaedreite mme joalo ka ha lebese la almonde e le seno se nooang haholo se tla thusa ho laola maemo a tsoekere ea mali [5] .
3. E tšehetsa bophelo bo botle ba masapo
Kaha lebese la almonde le na le calcium le vithamine D e ngata, ho e ja ho tla thusa ho boloka masapo a matla le a phetseng hantle. Calcium ke diminerale ea bohlokoa e hlokahalang bakeng sa ho holisa masapo a phetseng hantle mme e thusa ho fokotsa kotsi ea ho robeha le lefu la masapo. Ka lehlakoreng le leng, vithamine D le eona e bapala karolo e kholo ho bophelo bo botle ba masapo ka ho matlafatsa monko oa calcium ho matlafatsa bophelo ba masapo [6] .
4. E ntlafatsa bophelo bo botle ba pelo
Lebese la almonde le na le mafura a mangata a phetseng hantle, joalo ka monounsaturated fatty acids le polyunsaturated fatty acid, tse thusang bophelo ba pelo. Ho noa lebese la almonde ho ka theola k’holeseterole ea LDL (e mpe) le ho eketsa k’holeseterole ea HDL (e ntle), ka tsela eo ea ntlafatsa bophelo ba pelo [7] .
5. E loana le tšenyo e mpe ea mahala
Lebese la almonde ke mohloli o motle oa vithamine E, vithamine e qhibilihang mafura e hlokahalang bakeng sa ho sireletsa lisele tsa 'mele ho tsoa tšenyo e mpe ea mahala [8] . Vithamine E e boetse e loantša ho ruruha le khatello ea mali 'meleng, ka hona ho thibela kotsi ea mafu a sa foleng [9] .
6. E ka fokotsa kotsi ea lefu la Alzheimer
Likahare tsa vithamine E ka lebeseng la almonde li thusa ho fokotsa kholo ea mathata a methapo ea pelo joalo ka lefu la Alzheimer's. Boithuto bo fumane hore vithamine E e ntlafatsa ts'ebetso ea kelello mme e theola kotsi ea lefu la Alzheimer's [10] [leshome le motso o mong] .
7. Ha e na lebese ebile ha e na lebese
Lebese la almonde ka tlhaho ha le na lactose, e leng se etsang hore e be khetho e nepahetseng bakeng sa batho ba nang le mamello ea lactose, boemo boo batho ba sitoang ho cheka lactose, tsoekere e lebeseng. Mme kaha, lebese la almonde ke lebese le thehiloeng ho limela mme batho ba khethang ho qoba lebese mme ba fetoha vegan ba ka khetha lebese la almonde [12] .
Litla-morao tsa lebese la almonde
Le ha lebese la almonde le na le melemo e 'maloa ea bophelo bo botle, ho na le likotsi tse amanang le lona. Lebese la almonde ha le na protheine e lekaneng, phepo e hlokahalang bakeng sa kholo ea mesifa, enzyme le tlhahiso ea lihormone le mesebetsi e meng ea 'mele.
Lebese la almonde e sebetsitsoeng le na le tsoekere, marenene le carrageenan, emulsifier e ka senyang bophelo bo botle ba mala.
Phuputso ea 2015 e phatlalalitsoeng ho Journal ea Pediatrics e tlalehile hore bana ba jang lebese la almonde le feteletseng ba bakile liphio. Bafuputsi ba fihletse qeto ea hore lebese la almonde ke mohloli o enneng oa phepo ea oxalate e bakang majoe a liphio ka hona e lokela ho qojoa ke bana [13] .
Ntle le moo, bana ba ka tlase ho selemo ba lokela ho qoba ho noa lebese le entsoeng ka limela ho kenyelletsa lebese la almonde kaha le sitisa ho monya tšepe 'me le ka baka khaello ea limatlafatsi [14] .
Ho kotula melemo e mengata ea lebese la almonde, khetha lebese la almonde le sa tsoekere le le sa hlabisoang. U ka iketsetsa lebese la almonde lapeng.
U ka etsa joang lebese la almonde la maiketsetso?
- Koahela linoelo tse 2 tsa lialmonde ka metsing bosiu 'me u li tšele pele u li sebelisa.
- Tlosa letlalo la lialmonde 'me u li kenye ka blender ka metsi ebe u kopanya metsotso e 1-2 ho fihlela metsi a koahetse' me lialmonde li le mobu o motle.
- Tšela motsoako ka sesepa se behiloeng holim'a khalase.
- Tobetsa tlase ho ntša mokelikeli ka hohle kamoo ho ka khonehang.
- U ka boloka lebese la almonde ka sehatsetsing matsatsi a 4-5.
Litsela tsa ho kenyelletsa lebese la almonde lijong tsa hau
- Kenya lebese la almonde ho oats kapa muesli bakeng sa lijo tsa hoseng.
- E kenye tee ea hau, kofi kapa chokolete e chesang.
- Kenya lebese la almonde ka li-smoothies tsa hau.
- E kenye ho sopho, lisose le liaparo tsa salate.
- Sebelisa lebese la almonde ho baka mahobe, ice cream le pudding.
