Mtengo wa amondi (dzina la sayansi: Prunus dulcis ), wobadwira ku Middle East, amadziŵika bwino chifukwa cha mbewu yake - amondi. Maamondi akhala akugwiritsidwa ntchito pa zokoma zambiri zokoma, kuchokera ku mchere wobiriwira, saladi, kapena ngakhale wokha basi. Kuwonjezera pa cholinga chawo chofunikira pa zakudya zambiri, palinso umboni wakuti amondi ali ndi ubwino wambiri wathanzi, kuphatikizapo kuchepa kwa kutupa, kuteteza khungu lina (monga chizungu ), kulimbikitsa thanzi la mtima, komanso kuthandiza thanzi labwino.
Ndipotu, mankhwala a amondi akhala akugwiritsidwa ntchito pa mankhwala a Ayurvedic kuti apange thanzi la ubongo ndi zamanjenje. Komabe, palinso umboni wochuluka wosonyeza kuti ma almond angathandizenso kuchepetsa mafuta m'thupi lanu.
Kodi Ammondi Ochepa Amapatsa Cholesterol?
Pakhala pali maphunziro ambiri omwe awona momwe ammond amathandizira lipids , ndipo zotsatira zikuwoneka zodalitsika. Maphunzirowa adayang'ana anthu osiyanasiyana - kuphatikizapo omwe ali ndi cholesterol, masewera a shuga, shuga, ndi omwe ali ochepa kwambiri - akudya paliponse pakati pa 20 ndi 168 g ya amondi tsiku lililonse kwa masabata 4 mpaka 16. Izi zimakhala zofanana ndi 1 mpaka 6 manja a almond tsiku lililonse. Mu maphunziro ena, amondi amalowetsa ena mwa mafuta omwe amadya zakudya, pamene nthawi zina amondi amawonjezera zakudya zabwino. Maamondi omwe amagwiritsidwa ntchito mu maphunzirowa anali obiriwira, okazinga, kapena owonjezera mu zakudya zina zabwino.
Mpaka pano, kafukufuku apeza kuti:
- Amondi amachepetsa kuchuluka kwa mafuta m'thupi mwa 3% mpaka 25%.
- Mafuta a cholesterol a LDL amachepetsedwa ndi 4% mpaka 35%.
Zotsatira za amondi pa HDL cholesterol zimasiyana. Ngakhale kuti kafukufuku wina adawona kuwonjezeka pang'ono kwa HDL kwa pafupifupi 4%, kafukufuku wina sanawononge zotsatira za HDL. M'maphunziro ambiri, magulu a triglyceride amawonekeranso kuti sakugwiritsidwa ntchito ndi almond.
Mfundo Yofunika Kwambiri
Pali umboni wakuti amondi amatha kuchepetsa kuchuluka kwa mafuta m'thupi, LDL, ndi kukulitsa cholesterol cha HDL. Ngakhale kuti sichidziwika bwino momwe zimakhudzidwira ndi mitsempha ya kolesterolini, ikhoza kukhala ndi chochita ndi imodzi mwa zakudya zambiri zomwe zili m'amondi.
Mafuta , flavonoids, ndi mafuta osatulutsidwa - zonse zigawo zikuluzikulu za amondi - amakhala ndi mankhwala ochepetsa mankhwala. Ndipotu, Dipatimenti ya Zakudya ndi Zamankhwala inapereka chidziwitso cha thanzi la almond ndi mtedza wina m'chaka cha 2003, kuti makampani omwe amapanga mtedza asonyeze kuti mankhwalawa ndi "moyo wathanzi." Izi zimati, pomwe sizinatsimikizidwe, umboni umenewo umasonyeza kuti mafuta 1.5 a mtedza akhoza kuchepetsa matenda a mtima pamene agwiritsidwa ntchito mogwirizana ndi zakudya zabwino.
Mwatsoka, maphunziro ochuluka amafunika kuti athe kugwirizana ndi amondi komanso kusintha kwa ma cholesterol. Padakali pano, sikupweteketsa kuphatikizapo amondi mu zakudya zanu - makamaka ngati mutenga m'malo mwazolase zopweteka kwambiri za kolesterol, monga chips ndi cookies. Komabe, muyenera kuonetsetsa kuti musapitirire. Maamondi, monga zakudya zina zilizonse, ali ndi makilogalamu omwe angawonjezere ku nsonga yanu ngati zambiri zowonongeka.
Zotsatira:
Bento APN, Cominetti C, Simoes Filho A ndi al. Alu Almond Amapanga Pulogalamu ya Lipid M'zinthu Zochepa za Hypercholesterolemic: Phunziro Losavuta, Lolamulidwa, Crossover. Matenda a Metab Cardovasc Dis 2014, 24: 1330-1336.
Choudhary K, Clark J, Griffiths HR. Zakudya Zowonjezera Maimondi Zimapangitsa Alpha Tocopherol Kupititsa Ntchito Yamagetsi, Koma Sichimakhudza Osaikira Maganizo Oika Maganizo Aakulu kapena Mapiri a Lipid. Radic Res Free 2014; 48: 599-606.
Griel AE, Kris-Etherton PM. Mtedza wa Mtengo ndi Lipid Profile: Review of Clinic Studies. Brit J Nutr 2006; 96: S68-S78.
Kris-Etherton PM, Karmally W, Ramakrishnan R. Almonds Choponderezeka Chakumapeto kwa LDL Cholesterol. J Am Diet Assoc 2009; 109: 1521-1522.
Phung OJ, Makanji SS, White W, et al. Maamondi Amakhala Osakhudzidwa Pang'ono pa Zotsatira za Seramu Lipid: A Meta-Analysis of Randomized Mayesero. J Amadyetsa Assoc 2009; 109: 865-873.