Calories nyob rau hauv Almonds thiab Lawv Cov Kev Noj Qab Haus Huv
Almonds yog zaub mov, khoom noj khoom haus, tsis tshua muaj carbohydrate uas yuav siv tau los ua noj los yog noj tau raws li. Eighty feem pua ntawm lub ntiaj teb cov almonds nyob hauv California. Vim hais tias almonds loj hlob zoo nyob rau cheeb tsam nrog ib cheeb tsam Mediterranean, lawv tau nquag noj nyob rau yav qab teb sab hnub tuaj, North African, thiab qee lub Middle Eastern lub teb chaws.
Almonds yog nutrient nplua nuj-lawv yog ib qhov zoo ntawm cov fiber ntau thiab cov protein.
Lawv kuj yog ib qho chaw zoo ntawm kev noj qab haus huv, cov nqaij ua tsis tau zoo (monounsaturated, xws li pom nyob rau hauv cov roj txiv roj). Tsis tas li ntawd, almonds yog ib qho zoo heev ntawm vitamin E, manganese, thiab magnesium.
Qhov tsuas yog caveat noj almonds yog hais tias lawv yog cov calorie nplua nuj. Kev noj qab haus huv ntau heev yuav ua rau hnyav nce, yog qhov yuav kis tau rau lwm tus kab mob, nrog rau hom 2 mob ntshav qab zib thiab kab mob plawv. Yog li, thaum noj cov almonds, koj yuav tsum tau tswj kev tiv thaiv.
| Almond Nutrition Facts | |
|---|---|
| Kev Pab Cuam 1 oz (24 kernels tag nrho) (28 g) | |
| Ib Pab | % Txhua Hnub Txiav * |
| Calories 164 | |
| Calories los ntawm Fat 127 | |
| Tag Nrho Cov Rog 14.2g | 22% |
| Saturated roj 1.1g | 5% |
| Polyunsaturated roj 3.5g | |
| Monounsaturated Muaj Rog 8.9g | |
| Cholesterol 0mg | 0% |
| Sodium 0mg | 0% |
| Tshuaj Txhiv 207.44mg | 6% |
| Carbohydrates 6.1g | 2% |
| Zaub Mov Fiber 3.5g | 14% |
| Qab 1.2g | |
| Protein 6g | |
| Vitamin A 0% · Vitamin C 0% | |
| Calcium 8% · Iron 6% | |
| * Raws li 2,000 calorie diet | |
Almonds yuav tau muas, salted, unsalted, nyoos, los yog roasted.
Lawv tuaj yeem yuav zoo rau hauv butter, ua rau cov mis nyuj almond, los yog hauv av ua nqaij noj almond. Raw thiab roasted almonds yog sodium dawb, uas yog ib qho tseem ceeb rau cov neeg uas muaj keeb kwm ntawm kev kub siab los yog tab tom nrhiav kom txo lawv cov ntsev noj haus vim lwm yam. Almonds kuj yog ib qhov chaw zoo ntawm fiber ntau, muaj 3,5 grams hauv ib qho khoom noj.
Tsis tas li ntawd, almonds yog cov zaub mov tsis muaj carbohydrate, muaj protein ntau.
Cov nqaij rog, fiber ntau, thiab cov ntsiab lus ntawm cov txiv hmab txiv ntoo ntawm almonds muab hwj huam satiating. Almonds yog cov muaj roj tsawg, uas muaj 1 gram ntawm ib pluag noj twg. Nyob rau hauv qhov tseeb, feem ntau ntawm cov rog nyob hauv almonds yog cardio-tiv, monounsaturated rog.
Nco ntsoov hais tias thaum noj almonds, koj yuav tsum tsom mus rau ib qho kev pab, uas yog li 24 leeg ntawm almonds (1/4 khob lossis ib qho me me). Yog hais tias koj sibling almonds nrog lwm yam khoom noj khoom haus, xws li cov txiv hmab txiv ntoo lossis yogurt, tsom mus rau ib qho 100 calorie liab (txog 12). Rau cov tib neeg uas xav kom txo lawv txoj kev ua kom tau carbohydrate, almonds yuav siv los ua ib daim tuaj hloov rau cov pob kws ua noj ua haus. Almond zaub mov kuj tuaj yeem siv tau rau hauv cov khoom noj.
Cov Nyiaj Noj Qab Haus Huv Ntawm Almonds
Hauv 2003, FDA tau hais tias cov pov thawj scientific qhia tias noj 1.5 vog txiv ntoo ib hnub twg, ua ib feem ntawm cov khoom noj uas muaj roj tsawg thiab roj cholesterol, yuav txo tau qhov kev pheej hmoo ntawm cov kab mob hauv lub plawv. Qhov no tej zaum yuav yog vim cov ntsiab lus ntawm cov roj lipid txo monounsaturated rog muaj nyob rau hauv almonds, ntxiv rau cov ntsiab lus fiber ntau thiab cov tshuaj tiv thaiv antioxidant vitamin E. Almonds kuj muaj cov tshuaj phytonutrients, tshwj xeeb yog cog sterols thiab flavonoids, uas yog lub plawv-noj qab nyob zoo as Well as conferring antioxidant cov nyiaj pab.
Txhawm rau maximize cov nutrients, txaus siab rau koj cov almonds nrog cov tawv-flavonoids concentrated muaj.
Almonds kuj yog nplua nuj ntawm manganese thiab magnesium. Manganese plays lub luag haujlwm tseem ceeb hauv cov metabolism hauv cov carbohydrates, amino acids, thiab cov roj cholesterol. Magnesium koom nrog ntau tshaj 300 metabolic pathways, nrog rau kev siv hluav taws xob, protein synthesis, cell signaling, thiab kev ua haujlwm zoo li cov pob txha. Qee cov kev tshawb fawb pom tias qhov ntau dua ntawm magnesium yog txuam nrog txo kev pheej hmoo ntawm kev mob ntshav qab zib.
Cov Lus Nug Txog Almonds
Yog tsob ntoo almonds ceev?
Almonds yog suav hais tias yog ua ib tsob ntoo ntoo.
Lawv feem ntau tuaj yeem loj hlob rau ntawm cov nroj tsuag los yog hauv cov ntoo thiab muaj lub plhaub tawv nqaij. Feem ntau, yog hais tias ib tug neeg ua xua rau tsob ntoo, lawv muaj kev tsis haum rau tag nrho cov ntoo ceev.
Cov mis nyuj yog hom mis zoo rau mis?
Yog tias ib tug neeg muaj kev fab tshuaj rau tej mis nyuj, almond mis yog ib qho zoo. Thiab txawm hais tias almonds yog lawm hauv calorie ntau ntau, cov kua mis nyuj yog ib qho calorie hloov qis rau nyuj cov kua mis .
Xaiv thiab khaws cia Almonds
Almonds muaj roj ntau heev, yog li ntawd lawv ua kom zoo tshaj plaws hauv qhov chaw txias, qhov chaw qhuav, xws li lub tub yees lossis lub qhov txias, tsaus nti. Tsom kom khaw koj cov almonds (tshwj xeeb tshaj yog roasted) nyob rau hauv ib lub thawv rau airtight kom pom lub neej zoo; Kev tiv thaiv oxidation yog qhov tseem ceeb rau kev tswj kev tu plaub. Zam kev kis tau ncaj qha tshav ntuj thiab huab tsw ntxhiab.
Yog tias koj txhawj xeeb txog kev ntses ntshav siab, saib xyuas seb puas yuav almonds uas tsis zoo. Yog hais tias koj xav tau me ntsis ntxiv tsw, koj tuaj yeem muab lawv nrog lub tsoo ntawm koj tus kheej cov qoob loo ntawm cov txuj lom.
Txoj Kev Noj Qab Haus Huv Rau Kev Npaj Almonds
Almonds tau noj tau thaum noj khoom txom ncauj, xws li ntxiv rau pluas mov, xws li oatmeal, los yog muab tso rau hauv ib sab phaj. Cov khoom noj ua ntej cov hmoov almonds yog ib qho ntawm cov khoom noj uas koj ib txwm xav kom muaj nrog koj . Thaum koj nyob rau hauv ib tug pinch, lawv muaj peev xwm ua ib tug noj qab haus huv, portable, nutrient ntom khoom txom ncauj. Ntxiv nrog rau cov nqaij nyoos los yog roasted, koj tuaj yeem siv cov khoom ua hom almond, xws li kev noj nqaij almond, almond butter, thiab mis nyuj almond. Nov yog qee cov lus qhia zoo.
- Muab ib txhais tes puv hauv ib lub hnab me me thiab ncav cuag lawv thaum muaj kev tshaib plab.
- Hloov ua kab nplooj qhaub noom on celery, los yog kua txiv hmab txiv ntoo rau cov fiber ntau thiab cov protein muaj cov khoom txom ncauj.
- Ntxiv almonds rau zaub nyoos, yogurt, tsev cheese - siv koj lub tswv yim. Ceev tau ntxiv rau txhua hom khoom noj.
- Tsis txhob almonds uas yog coated nyob rau hauv ib lub suab thaj los yog zib ntab glaze.
- Siv cov mis tsis muaj kas fes tsis zoo rau hauv shakes, kua ntsev, qe ntshauv , thiab siv tau zoo sib xws.
- Almond hmoov nplej (tib yam li cov pluas noj almond) yuav siv tau rau hauv ntau cov zaub mov tsis zoo. Sim cov pancakes , muffins , khoom qab zib, thiab cov khoom ua si.
Zaub mov noj Siv cov Almonds
Ua noj ua haus nrog almonds yog ib txoj kev zoo los txhawb cov ntsiab lus ntawm kev noj mov thaum uas txo cov ntsiab lus ntawm carbohydrate. Almonds kuj ntxiv crunch thiab tsw uas muaj satiating fais fab thiab tuaj yeem tiv thaiv koj los ntawm overeating. Ntxiv almonds rau koj tshais, noj su, khoom txom ncauj, noj hmo, los yog khoom noj qab zib. Nco ntsoov tias tseem nco ntsoov xyuas koj cov feem. Hauv qab no yog ob peb yam zaub mov zoo:
> Qhov chaw:
> Linus Pauling lub koom haum. Manganese.
> Linus Pauling lub koom haum. Magnesium.
> Zaub Mov thiab Tshuaj Yeeb Tshuaj. Cov ntawv kho mob uas tsim nyog: Tsab ntawv kev cai txiav txim siab-Nuts thiab kab mob plawv.