Kalo i loko o nā'Amone a me ko lākou mau pono palekana
ʻO nā amona kekahi meaʻai, momona, a me nā meaʻawaʻawa hikiʻole ke hoʻohanaʻia i ka kuke kuke aiʻole eʻaiʻia. He kanawalu pakeneka o nā almonds honua i uluʻia ma Kaleponi. ʻOiai ua ulu maikaʻi nā'alemona i nā wahi me ke kaiwela Mediterranean, keʻai mauʻia nei ma kaʻaoʻao hema oʻEulopa,'Akekeka, a me kekahi mau'āina o ka Pāpū.
ʻO nā'alemona nā mea waiwai nui-he kumu maikaʻi lākou o ka fiber a me ka protein.
He kumu maikaʻi nō hoʻi ia o nā momona olakino, momona (monounsaturated, e like me ka mea i loaʻa i kaʻailaʻaila). Eia kekahi,ʻo nā almonds he kumu maikaʻiʻo ia o ka huaʻa hua E, manganese, a me ka magnesium.
ʻO ka loaʻa wale no kaʻaiʻana i nā'alemona. Hiki i ka loaʻaʻana o nā calories ke hoʻonui i ka waiwai, kahi pilikia kūpono o nā maʻi'ē aʻe, e like me ka maʻi dia 2 a me ka maʻi maʻi maʻi. No laila, i ka wā eʻai ana i nā'alemona, ponoʻoe e hana i ka mana o nā mea.
| Almond Nutrition Facts | |
|---|---|
| Ka lawelaweʻana i ka Launa 1 i (24 mau kernels a pau) (28 g) | |
| ʻO ka lawelawe | %ʻAlā Palena * |
| Calories 164 | |
| Calories mai ka Honua 127 | |
| Ka Honua Nui 14.2g | 22% |
| Ka Honua Maoli 1.1g | 5% |
| ʻO ka Polyunsaturated Fat 3.5g | |
| ʻEwalu Monounsaturated 8.9g | |
| ʻO Cholesterol 0mg | 0% |
| Sodium 0mg | 0% |
| Pailakia 207.44mg | 6% |
| Nā Carbohydrates 6.1g | 2% |
| Fiber Dietary 3.5g | 14% |
| Nalu 1.2g | |
| Aiai 6g | |
| ʻO ka Vitamin A 0% · Hua'ōlelo C 0% | |
| Paleka 8% ·ʻIke 6% | |
| * Ma luna o kahi hānaiʻai 2000 | |
Hiki ke kūʻaiʻia nā'alemona, paʻakai,ʻaʻole iʻoluʻoluʻia, kūmole, ai'alapalaʻia paha.
Hiki ke hoʻohuiʻia i loko o ka wai'alemona, i hanaʻia i ka wai'alemona, aiʻole ka lepo e like me ka'alamona. ʻO kaʻaila a me nā'alamonaʻalani he mea kahe-kahe-free, he mea nui ia no ka poʻe i loaʻa ka moʻolelo o ka piʻimaha a ke nānā nei paha e hōʻemi i kā lākou sodium no nā kumu'ē aʻe. ʻO nā'alemona kekahi kumu maikaʻi o ka fiber, he 3.5 grams i loko o kahi lawelawe.
Eia kekahi,ʻo nā almonds he carbohydrate haʻahaʻa,ʻo ka meaʻai nui.
ʻO ka momona maikaʻi, fiber, a me ka protein o nā'alemona ka mea e hāʻawi i ka mana. 'Aʻu nā momona i loko o ka momona momona, kahi hoʻokahi 1 gram ma ka hana. ʻO kaʻoiaʻiʻo,ʻo ka momona o nā mea momona i loaʻa i nā almonds he pale mālama kope, a momona momona.
E hoʻomanaʻo i ka wā eʻai ana i nā'alemona, ponoʻoe e pili i ka hoʻokauʻana i kahi lawelawe,ʻo ia hoʻi he 24 mau'alamona a pau (1/4 kapu a iʻole hoʻokahi lima liʻiliʻi). Ināʻoe e hui pū i nā'alemona me kekahi meaʻai, e like me ka hua a iʻole ka yogurt, ke makemake e pili i kahi calorie 100 (e pili ana i 12). No ka poʻe e nānā ana e hoʻemi i kā lākou hana'ahuʻahu, hiki ke hoʻohanaʻia nā almonds e pani ai i ka meaʻai i ka kukeʻana. Hiki ke hoʻohanaʻia hoʻi ka palaoa Almond i ka kukeʻana.
Nā Huakaʻi Ola oʻAmona
I ka makahiki 2003, ua'ōlelo ka FDA,ʻo nā hōʻikeʻikeʻepekema eʻai ana i ka 1.5ʻona o nā hua i kēlā lā i kēia lā, ma keʻano he meaʻaiʻole i ka momona momona a me ka cholesterol, e hoʻemi i ka hopena o ka maʻi maʻi. Hiki paha kēia ma muli o ke kiʻekiʻe kiʻekiʻe o ka lipid haʻahaʻa momona monounsaturated i loaʻa i nā almonds, me ka hoʻopili pū me nā mea fiber a me nā hopena antioxidant o ka huaora E. Mālima kahi i loko o ka nui o nā mea kanu,ʻo ia hoʻi nā pūpū me nā flavonoids, a me ka hāʻawiʻana i nā pono kīwila.
No ka hoʻonuiʻana i kēia mau meaʻai, eʻoluʻolu i kāu mau'alemona me nā'āpana flavonoids.
ʻO nā'alemona kekahi kumu waiwai o ka manganese a me ka magnesium. He mea nuiʻo Manganese ma ka hana hāmeʻa o nā'ōpelu, amino acids, a me cholesterol. Loaʻa ka Magnesium ma kahi o 300 mau alanui kuʻuna, e like me ka hanaʻenehana, ka hoʻomanaʻo pilikino, ka hōʻailona pūnaewele, a me nā hana hana e like me ka hanaʻana i ka iwi. Ke hōʻikeʻia kekahi mau haʻawina e pili ana nā mea nui o ka magnesium me ka hopena o ka hoʻomohalaʻana i ka maʻi maʻisā.
Nā nīnau maʻamau e pili ana i nāʻAmona
He mau lāʻau almonds no ka lāʻau?
ʻAiʻia nāʻamona i mau lāʻau.
Ke ulu mau nei lākou i nā kumu lāʻau a iʻole i nā lāʻau a ua komo i loko o kahi'ōpū paʻa. ʻO ka hapanui o ka manawa, ināʻeha kekahi kanaka i nā nūnū lāʻau, ua maʻi lākou i nā hua lāʻau.
He wai'alemona ka maikaʻi maikaʻi i ka waiu waiū?
Inā loaʻa kahi mea maʻi i ka lawaiʻa,ʻo ka wai almond he mea maikaʻi loa. Aʻo nā'alemona ma keʻano maoli i nā calorie,ʻo ka waiʻona almond kahi meaʻaila haʻahaʻa i ka waiū kau .
Ke kiʻi a me ka mālamaʻana i nāʻAmona
ʻAno momona nā momona, no laila mālama lākou i kahi maikaʻi, kahi maloʻo, e like me ka pahu hau aiʻole ka waihona momona. ʻAmi e hoʻopaʻa i kāu mau'alemona (kahi i hoʻolālāʻia) i loko o kahi pahu pale no ka noho maikaʻi loa; ʻO ka paleʻana i ka hoʻonaiʻana he kī ia i ka mālamaʻana i ka hou. E hōʻalo i ka weheʻana i ka lā o ka lā a me nā meaʻono maikaʻi loa.
Ināʻoe e hopohopo e pili ana i kaʻaiʻana mai ka sodium nui, e nānā i ka kūʻaiʻana i nā'alemona me ka papaʻole. Inā makemakeʻoe i kahi hāʻina'ē aʻe, hiki iāʻoe ke hoʻopala i kēia mau mea me ka'ōwili o kāu mau meaʻala.
Nā Huakaʻi Ola e hoʻomākaukau ai i nā Almona
Hiki keʻaiʻia nā almona i meaʻai, me he mea lā i ka meaʻai, e like me ka oatmeal, aiʻole i hoʻokomoʻia i loko o kahi kīʻahaʻaoʻao. ʻO nā'āpana'āpana mua i hoʻokaʻawaleʻia kekahi o nā meaʻai āu e makemake mau ai iāʻoe . Ke komoʻoe i loko o ke kui, hiki iā lākou ke lawelawe i kahi'āʻuku paʻakikī maikaʻi,ʻeleʻele,ʻai pākeke. Hiki ke hoʻohui i nā'alemona, e like me kaʻaila almond, ka wai'alemona, a me ka waiūmona almond. Eia kekahi mau'ōlelo aʻo maikaʻi.
- E hoʻopiha i ka lima i loko o kahiʻeke liʻiliʻi a loaʻa iā lākou i ka wā o ka pōloli.
- E hohola i ka wai'alemona ma kahi mea loloa, aiʻole he'ōlaʻi no ka fiber a me ka protein i loko o ka meaʻai.
- E hoʻonui i nā'alemona i nā huamoa, kaʻakika, ka pipi-hoʻohana i kāu manaʻo. Hiki ke hoʻohuiʻia nā meaʻai i nāʻano kai likeʻole.
- E kāpae i nā'alemona i hoʻouluʻia i loko o kahi sugary a me ka meli.
- E hoʻohana i ka wai'alamona waikaʻoleʻia i ka haʻalulu, nā meaʻai, nā hua manu , a me nā hoʻohana like.
- Hiki ke hoʻohanaʻia ka palaoa'Amone (likeʻole me ka'alemona almond) i nā mea hoʻonaʻauao haʻahaʻa he nui. E ho'āʻo i nā pancakes , nā muffins , nā pōpō, a me nā meaʻai.
Nā Recipes Me nāʻAmona
ʻO kaʻaiʻana me nā'alemona he ala maikaʻi loa ia e hoʻonui ai i ka meaʻai o ka meaʻai e mālama ai i ka'eneʻeneʻa momona. ʻAi nā'āmona i ka momona a me ka'ōpala e hoʻonāuki i ka mana a hiki ke pale iāʻoe mai kaʻaiʻana. E hōʻiliʻili i nā almonds i kaʻaina kakahiaka, kaʻaina awakea, ka meaʻai, kaʻaina awakea, a me ka meaʻai. E hoʻomanaʻo i ka nānā mau i kāu mau māhele. Ma lalo iho nei kekahi mau mea maikaʻi maikaʻi loa:
> Kālā:
> Linus Pauling Institute. ʻO Manganese.
> Linus Pauling Institute. Ka Magnesium.
> Ka Mea Hana a me nā Haumana Ola. Nā koi koi kūpono: Kākau o nā manaʻo hoʻoholo pono a me nā maʻi o ke kaha kokokoko.