Na U Lokela ho Tsenya Lialmonde Pele U Li ja?

Litaba

• Melemo e ka bang teng ea ho inela lialmonde
• E ka nolofatsa ts'oaetso ea tsona
• E kanna ea eketsa ho monya limatlafatsi tse itseng
• Batho ba bang ba kanna ba khetha tatso le sebopeho
• Mokhoa oa ho inela lialmonde
• Na u lokela ho inela lialmonde?
• Ntlha ea bohlokoa

Lialmonde ke seneke se tsebahalang se nang le limatlafatsi tse ngata, ho kenyeletsoa fiber le mafura a phetseng hantle ().

Hape ke mohloli o motle oa vithamine E, e sirelletsang lisele tsa hau tšenyo ().

Ha batho ba bangata ba li thabela li le tala kapa li halikiloe, u ka ipotsa hore na hobaneng ba bang ba khetha ho li inela pele ba li ja.

Sengoliloeng sena se u joetsa tsohle tseo u hlokang ho li tseba ka ho inela lialmonde.

Melemo e ka bang teng ea ho inela lialmonde

Lipatlisiso li bontša hore lialmonde tse nang le metsi a mangata li ka fana ka melemo e meng ea bophelo bo botle.

E ka nolofatsa ts'oaetso ea tsona

Lialmonde li na le sebopeho se thata, se thata se ka etsang hore ho be thata ho cheka ().

Leha ho le joalo, ho inela hoa li nolofatsa, ho ka etsa hore ho be bonolo bakeng sa mmele oa hau ho senyeha (,).

Lialmonde li boetse li na le li-antinutrients, tse ka sitisang tšilo ea lijo le ho monya limatlafatsi tse ling, tse kang calcium, iron, zinki le magnesium (, 7).

Le ha lipatlisiso li bonts'a hore ho monya ho ka fokotsa haholo maemo a se nang phepo lithollo le limela, ho na le bopaki bo fokolang ba katleho ea ho inela lialmonde kapa linate tse ling tsa lifate (,).

Phuputsong e le 'ngoe, ho kenya lialmonde ka mocheso oa kamore bakeng sa lihora tse 24 ho ile ha fokotsa maemo a acid ea phytic - empa ka tlase ho 5% ().

Phuputso e 'ngoe e fumane hore ho inela lialmonde tse halikiloeng metsing a letsoai bakeng sa lihora tse 12 ho bakile phokotso e nyane - empa e le bohlokoa - 4% maemong a asiti ea phytic (11).

Ka ho hlakileng, phuputso ea libeke tse 8 ho batho ba baholo ba 76 e nkile qeto ea hore ho inela ha ho bonahale ho ntlafatsa matšoao a tšilo ea lijo. Ntle le moo, litekanyetso tsa acid ea phytic li ne li lekana kapa li phahame hanyane ho lialmonde tse soaked, ha li bapisoa le tse tala ().

Ka kakaretso, lipatlisiso li tsoakane hore na ho tebela ho fokotsa lithibela-mafu kapa ho thusa matšoao a tšilo ea lijo.

E kanna ea eketsa ho monya limatlafatsi tse itseng

Ho inela ka metsing ho ka etsa hore lialmonde li be bonolo ho hlafuna, e leng ho etsang hore phepo e be teng hangata.

Phuputso e bonts'a hore ho roba lialmonde likotoana ka ho hlafuna kapa ho seha ho lumella limatlafatsi tse ngata ho lokolloa le ho monngoa - haholo mafura (,).

Ntle le moo, li-enzyme tse silang lijo li ka senya le ho monya limatlafatsi hantle (,,).

Leha ho le joalo, phuputso e 'ngoe e bontšitse hore ho inela lialmonde tse felletseng ho na le phello e nyane kapa ha ho na phello ho fumaneha ha liminerale tse ling, ho kenyeletsoa tšepe, calcium, magnesium, phosphorus le zinc (11).

Ebile, ha lialmonde li ne li rengoa pele li kenella, letsoai la liminerale tsena le ile la fokotseha - leha phytic acid e ntse e theoha (11).

Kahoo, ho inela ho ka thusa ho monya mafura empa, ka lehlakoreng le leng, ho fokotsa ho fumaneha ha liminerale.

Batho ba bang ba kanna ba khetha tatso le sebopeho

Ho inela hape ho ama sebopeho le tatso ea lialmonde.

Li-almonde tse tala li thata ebile lia hlaba, ka tatso e bohloko haholo ka lebaka la lithane tsa tsona ().

Ha li kolobisitsoe, lia ba bonolo, ha li hlabehe ebile lia latsoa botoro, e leng se ka khahlang batho ba bang.

Lialmonde tse kolobisitsoeng li na le tatso e bobebe, e seng bohloko ho feta e tala. Ho ka ba bonolo ho li sila, e leng se ka eketsang monya oa hau oa limatlafatsi tse ling. Leha ho le joalo, bopaki bo tsoakane, 'me ho hlokahala lipatlisiso tse ling.

Mokhoa oa ho inela lialmonde

Ho noa lialmonde ho bonolo - ebile ho theko e tlase ho feta ho reka tse seng li kentsoe lebenkeleng.

Tsela e bonolo ea ho li tebisa bosiu bo le bong:

1. Beha lialmonde ka sekotlolo, eketsa metsi a pompo a futhumetseng a lekaneng ho a koahela ka botlalo, 'me u fafatse khabapo e le 1 ea letsoai bakeng sa kopi e le' ngoe ea linate tse 140.
2. Koahela sekotlolo ebe o se beha holim 'a tafole ea hau bosiu bo le bong, kapa lihora tse 8-12.
3. Hlatsoa 'me u hlatsoe. Haeba u khetha, u ka tlosa matlalo hore a be boreleli.
4. Pat lialmonde li omelle ka thaole e hloekileng ea pampiri.

Linate tse inetsoeng li ka jeoa hanghang.

Bakeng sa ho sotha crunchier, o ka li omisa ka mekhoa e 'maloa:

• Ho chesa. Preheat ontong ea hau ho 175^oF (79^oC) ebe u beha lialmonde holim'a pampiri ea ho baka. Roast bakeng sa lihora tse 12-24, kapa ho fihlela li omme.
• Ho fokotsa metsi. Abela linate tse kolobisitsoeng ka lera e le 'ngoe kapa tse peli. Beha dehydrator ea hau ho 155^oF (68^oC) 'me u tsamaee lihora tse 12, kapa ho fihlela ho omella.

Ho molemo ho boloka lialmonde tse kolobisitsoeng ka setsing se sa keneng ka moea sehatsetsing sa hau.

Ho inela lialmonde lapeng, li koahele feela ka metsi ka sekotlolo ebe o lula lihora tse 8-12. Haeba u rata mokhoa oa crunchier, o ka o omisa ka ontong kapa dehydrator.

Na u lokela ho inela lialmonde?

Ha ho monya ho ka lebisa lintlafatsong tse itseng tsa tšilo ea lijo le phepo, lialmonde tse sa tsoakoang e ntse e le tlatsetso e phetseng hantle lijong tsa hau.

Linate tsena ke mohloli o motle oa fiber, protheine le mafura a phetseng hantle, hape e le mohloli o motle oa vithamine E, manganese le magnesium ().

Haholo-holo, matlalo a na le li-antioxidants, haholo-holo li-polyphenol, tse ka sireletsang maloetse a mangata a sa foleng, ho kenyelletsa lefu la pelo le lefu la tsoekere la mofuta oa 2 (,,).

Ho ja lijo tsa almonde khafetsa ho amahanngoa le ho theola boima ba 'mele, ho fokotsa li-cholesterol tsa LDL (tse mpe) le ho eketsa li-cholesterol tsa HDL (tse ntle), taolo ea tsoekere maling le botlalo (,,,).

Ntle le moo, ho noa li-tannin le phytic acid ha ho na kotsi, hobane li-antinutrients ka bobeli li bonts'itsoe li hlahisa litlamorao tsa antioxidant mme li ka sireletsa khahlanong le lefu la pelo le mefuta e meng ea mofets'e (,,).

Hore na li kentsoe metsi kapa ha lia koaheloa, lialmonde li na le limatlafatsi tse ngata ebile li amahanngoa le ntlafatso ea bophelo bo botle ba pelo, taolo ea tsoekere maling le boima ba 'mele.

Ntlha ea bohlokoa

Ho monya lialmonde ho ka ntlafatsa tšilo ea lijo le ho eketsa ho monya limatlafatsi tse ling. U kanna ua khetha feela tatso le sebopeho.

Leha ho le joalo, ha ua tlameha ho inela linate tsena ho natefeloa ke melemo ea tsona ea bophelo bo botle.

Ka bobeli lialmonde tse kolobisitsoeng le tse tala li fana ka limatlafatsi tse ngata tsa bohlokoa, ho kenyelletsa li-antioxidants, fiber le mafura a phetseng hantle.