Mai wadatar fiber, furotin da kitse masu lafiya, almonds suna ba da fa'idodin kiwon lafiya da yawa. Suna taimakawa wajen daidaita sukarin jini, kare kariya daga osteoporosis, haɓaka matakan cholesterol "mai kyau" HDL da sauƙaƙe haɓakar ƙwayar tsoka.
Saboda haka, za mu keɓe wannan labarin don gaya muku abin da 10 amfanin almonds manufa ga 'yan wasa.
Amfanin gabatar da almonds a cikin abincin ku
Almonds na da wadataccen sinadarin ‘Antioxidants’ da suka hada da tannins da flavonoids da kuma Vitamin E, wadanda ke taimakawa wajen yakar yawan radicals a jiki da kuma hana kamuwa da cututtuka daban-daban. Ana iya siyan almonds a duka manyan kantuna da shagunan abinci na kiwon lafiya, da Ana iya jin daɗin su a cikin yanayin yanayin su ko haɗa su cikin hatsi, granola, salads har ma da santsi. Bugu da ƙari, ana iya samun almonds a madadin wasu nau'o'i kamar madarar almond, kirim na almond ko man shanu, da garin almond.
Ɗaya daga cikin manyan fa'idodin haɗa almonds a cikin abincinku akai-akai, yayin kiyaye tsarin cin abinci mai kyau, shine ikon su na rigakafi da magance osteoporosis.
Almonds sun ƙunshi babban adadin phosphorus da calcium, ma'adanai masu mahimmanci waɗanda ke taka muhimmiyar rawa a ciki ingantawa da kuma kiyaye kasusuwa masu karfi, taimakawa wajen rigakafi da maganin osteoporosis.
Bugu da ƙari, almonds suna da adadi mai yawa na magnesium, ma'adinai mai mahimmanci wanda ke taka muhimmiyar rawa wajen ingantawa da kuma kula da lafiyar kashi mafi kyau. Wannan ma'adinan yana taimakawa hana matsaloli daban-daban da suka shafi kasusuwa, ciki har da karaya, osteopenia da osteoporosis.
Yana taimakawa hana ciwon daji
Tare da yawan flavonoids, bitamin E da tannins, almonds suna da kaddarorin antioxidant waɗanda ke magance illar radicals masu yawa akan sel lafiya, don haka yin aiki azaman hanawa ga wasu nau'ikan ciwon daji. Bayan haka, Almonds suna taimakawa wajen bunkasa ƙwayar tsoka.
Almonds, nau'in mai mai wadatar furotin, zaɓi ne na musamman ga mutanen da ke bin cin ganyayyaki kuma waɗanda burinsu shine ƙara yawan ƙwayar tsoka.
Ƙananan matakan "marasa lafiya" LDL cholesterol
Almonds sun ƙunshi adadi mai yawa na omega 3, 6 da 9, wanda Su fats ne masu amfani da aka sani don maganin kumburi. Wadannan kitse suna taimakawa rage matakan "mummunan" LDL cholesterol a cikin jini, don haka suna ba da kariya daga cututtukan zuciya kamar bugun zuciya, angina, da bugun jini.
Bugu da ƙari, almonds sun ƙunshi babban adadin antioxidants wanda ke hana tsarin iskar shaka na ƙwayoyin mai. Wannan, bi da bi, yana taimakawa wajen kiyaye mafi kyawun matakan cholesterol da triglycerides a cikin jini. Yin amfani da almond na iya taimakawa wajen rigakafin cututtuka na jijiyoyin jini.
Tare da wadatar su na flavonoids da bitamin E, almonds suna da kaddarorin antioxidant masu ƙarfi waɗanda ke hana kumburi Suna kare tsarin juyayi na tsakiya daga haɗarin kumburi da radicals kyauta. Wannan tsarin tsaro yana taimakawa wajen rigakafin cututtuka masu lalacewa irin su cutar Alzheimer da rashin hankali. Wadannan kwayoyi suna da mahimmanci wajen sarrafawa da rigakafin ciwon sukari.
Yana daidaita matakan sukarin jini
Abubuwan da ke cikin fiber mai yawa na almond na taimakawa wajen daidaita matakan sukari na jini ta hanyar rage shayar da sukari, wanda ke taimakawa wajen sarrafa ciwon sukari.
Almonds, wanda aka sani da yawa na mahadi antioxidant kamar Flavonoids da tannins suna da mahimmanci wajen kiyaye lafiyar ƙwayoyin pancreatic. Wadannan sel suna da alhakin samar da insulin, hormone mai mahimmanci wanda ke hana juriya na insulin da farkon ciwon sukari. Bugu da ƙari, an samo almonds don magance maƙarƙashiya.
Yana taimakawa yaki da maƙarƙashiya
Almonds, kasancewar iri mai mai wadata a cikin fiber, yana taimakawa wajen samar da bolus na fecal, yana magance maƙarƙashiya yadda ya kamata. Sun ƙunshi adadi mai yawa na magnesium, ma'adinai mai mahimmanci wanda ke haɓaka motsin hanji na yau da kullun kuma yana taimakawa wajen fitar da sharar gida. An kuma san su da taimakawa wajen rage hawan jini.
Magnesium, wani muhimmin ma'adinai da ake samu a cikin almonds mai yawa, yana taka muhimmiyar rawa wajen shakatawa na jini; inganta jini wurare dabam dabam da kuma yadda ya kamata rage hawan jini.
Almonds, wanda aka sani da babban abun ciki na potassium, yana taimakawa wajen kawar da yawan sodium daga jiki ta hanyar inganta fitar da shi ta hanyar fitsari. Wannan tsari yana da hannu wajen kiyaye lafiyar matakin hawan jini. Hakanan suna da amfani don rage kiba.
Saboda yawan furotin da abun ciki na fiber, ana rarraba almonds azaman abinci mai ƙarancin glycemic index. Wadannan sinadarai ba wai kawai suna inganta jin dadi ba, har ma suna taimakawa wajen hana yunwa, haifar da asarar nauyi.
Yana hana maƙarƙashiya
Tare da yawan potassium da calcium, almonds suna ba da gudummawa ga jin daɗi na gaba ɗaya da sauƙaƙe shakatawa na tsoka, yana mai da su kayan aiki mai mahimmanci don hanawa da kuma kawar da ciwon ciki, musamman ga mutanen da ke motsa jiki. Abubuwan almonds suna da ban mamaki da gaske.
Abubuwan amfani na yau da kullun
Yin amfani da almond na yau da kullun yana ba da fa'idodin kiwon lafiya da yawa, gami da antioxidant, anti-mai kumburi, narkewa, antidiabetic, hypocholesterolemic, anti-kiba, antihypertensive da neuroprotective Properties. Ana danganta waɗannan fa'idodi masu fa'ida ga kasancewar mahaɗan bioactive kamar tannins da flavonoids, da kuma yawan fiber, furotin, bitamin E, omegas da ma'adanai masu mahimmanci kamar potassium, magnesium, phosphorus da calcium da ake samu a cikin almonds.
Don samun fa'idar haɗa almonds a cikin abincinku, yana da mahimmanci ku bi daidaitaccen tsarin cin abinci kuma ku shiga motsa jiki na yau da kullun. Ana ba da shawarar ba da fifiko ga cin almonds a yanayin yanayin su, musamman waɗanda ke da fata mara kyau, saboda suna ɗauke da matakan antioxidants da fiber. Ana iya jin daɗin almonds shi kaɗai ko a matsayin abin da ya dace da yogurt, salads, smoothies, shinkafa ko salatin 'ya'yan itace. Shawarar abincin yau da kullun shine kusan gram 30, wanda yayi daidai da kusan almond guda 25.
Bugu da ƙari, almonds suna da sauƙin canzawa zuwa nau'i daban-daban kamar madarar shuka, man almond, da garin almond. Waɗannan zaɓuɓɓukan suna da fa'ida musamman ga mutanen da ke bin cin ganyayyaki ko waɗanda ke fuskantar rashin haƙƙin lactose ko rashin lafiyar sunadaran lactose da ake samu a cikin madara na yau da kullun.
Ina fatan cewa tare da wannan bayanin zaku iya ƙarin koyo game da fa'idodin 10 na almonds manufa ga 'yan wasa.