Na lialmonde li u thusa ho theola boima ba 'mele?

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Lialmonde li na le livithamini, liminerale, protheine le fiber, 'me li amana le melemo e mengata ea bophelo bo botle. Phokotso e le 'ngoe feela ea lialmonde e na le karolo ea borobeli ea litlhoko tsa motho e moholo tsa letsatsi le letsatsi phepong ea hae.

Lialmonde li ka jeoa ka mokhoa o fe kapa o fe oo u o batlang. Le ka e ja ka mokhoa o tala kapa o halikiloeng. Li fumaneha ka mefuta e khaotsoeng, li-chips, joalo ka phofo, oli, botoro kapa lebese la almonde. Ha e le hantle, lialmonde ke lipeo ke 'lijo-thollo' ka hona ha li nkoe e le nate ea 'nete.

Bopaki ba nalane ea nalane bo fumane hore lifate tsa almonde ke e 'ngoe ea lifate tsa khale ka ho fetesisa tse kileng tsa lengoa ho e etsa hore e be mosa. Bopaki ba lifate tsa almonde tse lenngoeng morao ho 3000 BC bo sibollotsoe Jordane.

Melemo ea bophelo ba lialmonde e ngolisitsoe ka lilemo tse ngata, 'me lipatlisiso tsa sejoale-joale li amohela tse ling tsa liqoso tsena mme ka hona ho na le mabaka a mangata a utloahalang a ho li kenyelletsa lijong tsa hau.

Tlhoko ea lialmonde lijong tsa ka mehla

Lefatšeng la sejoale-joale, ho na le lipuisano tse ngata mabapi le litloaelo tse thata le tse thata tsa ho ja, ho ikoetlisa khafetsa le ho ikoetlisa ha ho tluoa ho boima ba 'mele. Motho o boetse o batlana le ho batla lijo tse kang lihoete, banana, jj, tse thusang ho theola boima ba 'mele.

Empa motho o lokela ho tseba hape hore linate li ka thusa motho ho theola liponto tseo tse ling? Kamehla re nahana hore linate li na le mafura a mafura, ka hona re tšaba ho a ja. Empa joale motho o na le lebaka la ho thaba, joalo ka ha lithuto li pakile hore lialmonde ke tse khothatsang haholo, tse thusang ho fokotsa boima ba 'mele.

Lialmonde li na le mafura a molemo bakeng sa 'mele oa motho, e na le faeba hape ke seneke se monate se phetseng hantle.

O mong oa melemo ea almonde ke hore o na le mafura a mangata joalo ka omega 9, omega 6 le omega 3. Kaofela ke mafura a phetseng hantle a hlokehang 'me a thusa' mele ea rona. Mafura a khotsofatsang le mafura, a fumanoang lijong tse senang phepo e nepahetseng le tse phehiloeng a lebisa ho mafu a fapaneng a pelo le methapo joalo ka ho koaloa ha pelo le stroke, lialmonde li na le mafura a sa foleng.

Mafura ana a sa khotsofatsoang a lialmonde a thusa ho thibela mafu ana a pelo le methapo. E matlafatsa boemo ba tsoekere maling. Letlalo la lialmonde li na le fiber e ngata haholo e thusang ho sila lijo le ho tsamaisa 'mele hantle.

Haeba lijo li sa siloa hantle, li theha asiti, ho ruruha, jj. Kahoo, lijo tsohle tsa rona li fetoloa mafura, a hlahisoang 'meleng oa rona, ka hona a lebisa ho nona haholo le botenya.

Ka hona, molemong oa ho fumana litholoana tse ntlehali, motho o lokela ho ja lialmonde tse ngata tse tla boloka letlalo la hae le tsitsitse. O mong oa melemo ea tšebeliso ea almonde ke hore ke sejo se monate ka ho fetesisa se lokelang ho nkuoa lipakeng tsa lijo.

Kamehla motho o lokela ho ja lialmonde tse tala le tse sa tsoakoang, ho fapana le tse letsoai kapa tse tsoiloeng, hobane li na le matsoai a mangata, a eketsang boemo ba sodium maling.

Lialmonde li Fokotsa Mafura a Belly

Melemo ea tšebeliso ea almonde e na le liprotheine tse ngata tse thusang ho nts'etsapele mesifa e boima. Mafura a monounsaturated a boloka le ho fokotsa 'mele ea rona ea boima ba' mele (BMI). E fokotsa mafura a bolokiloeng ka mpeng, ka hona e fokotsa mafura a mpeng.

Lialmonde li na le boleng ba phepo e nepahetseng

Lialmonde li na le limatlafatsi tse kang magnesium le vithamine E, antioxidant. Magnesium ke mohloli o motle haholo oa matla mme e thusa ho aha boima ba mesifa nakong ea boikoetliso. Vithamine E, eo hape e leng antioxidant, e eketsa phallo ea mali, e lumellang mesifa hore e sebetse habonolo.

Mokhoa oa ho ja lialmonde bakeng sa tahlehelo ea boima ba 'mele?

• Boloka pakete ea lialmonde tse halikiloeng. Li je neng kapa neng ha u lapile. Ja eunce ea eona ke seneke se setle ka ho fetisisa bakeng sa ho theola boima ba 'mele.
• Nka lialmonde lijong tsa hau tsa hoseng, tse tla li boloka li tletse ho fihlela nakong ea lijo tsa mots'eare. Fafatsa lialmonde tse khethiloeng li-oats kapa lijo-thollo tsa hau.
• Etsa almond raita 'me u be le eona nakong ea lijo tsa mots'eare. Kopanya lialmonde tse khethiloeng ka yogurt ebe u fafatsa linoko tseo u li ratang haholo. Almond raita e tletse liprotheine le libaktheria tse ntle, tse bolokang tsamaiso ea motho ea tšilo ea lijo e phetse hantle hape e thusa ho theola boima ba 'mele.
• Motho a ka eketsa lialmonde tse khethiloeng pasta kapa salate ea hau. Ba tla e thatafatsa, e le hore motho a ka ja hanyane mme a ntse a khotsofatsa tlala ea hae.
• Ho kenyelletsa lialmonde lijong tsa motho ka letsatsi le ho ikoetlisa ka nepo ho etsa hore ho theola boima ba 'mele e be toro e ka bang teng.

Qetellong, ho ka phetheloa hore lialmonde li thusa ho tlisa boima ba 'mele ntle le ho felisa phepo e fumanehang ka har'a lialmonde. Kahoo, ho ja hantle lialmonde ho ka nkoa ka li-snacks le ka lijo tsa hoseng.

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Nthomelle Ka Lengolo-Tsoibila Bonts'A Sebakeng Sa Marang-Rang