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Almọnd bụ otu n'ime ụwa na-edozi ahụ ma na-edozi ahụ, ama ama maka uru ahụike ha na-enweghị atụ na ojiji nri. Enwere ike iri almọnd ka nri, gbanye ya na ntụ ọka wee ghọọ mmiri ara ehi creamy, amara dị ka mmiri almọnd. Mkpụrụ osisi almọnd bụ otu n'ime ngwaahịa almọnd a ma ama nke na-ewu ewu ebe niile n'ihi ụdị ya na ụtọ ya. Ọ bụ ezigbo mmiri ara ehi na-edozi ahụ ma dị ụtọ karịa mmiri ara ehi.
bụ mmiri rose dị mma maka akpụkpọ ahụ
Gịnị Bụ Mmiri ara?
A na-eme almọnd mmiri ara ehi site na ịmịkọrọ na ịgwakọta almọnd mmiri na mgbe ahụ na-agbakọ ngwakọta iji wepu ihe siri ike. Nke a na-enye ikpeazụ ngwaahịa a nutty flavored mmiri ara ehi. Mmiri almọnd nwere mmiri ara ehi na ude mmiri [1] [abụọ] .
Ndị na-eme nchọpụta kwuru na mmiri ara almọnd bụ ezigbo ụzọ ọzọ maka ụmụaka na ndị toro eto nwere nsogbu ma ọ bụ anagide mmiri ara ehi [3] . Ọ bụkwa ezigbo nhọrọ maka ndị na-eso nri vegan.
Almoon mmiri ara ehi juputara na otutu vitamin na mineral tinyere vitamin E, riboflavin, vitamin D, ọla kọpa, zinc, calcium, magnesium, phosphorus, wdg.
Mmiri ara almọnd a na-ere nke ọma nwere thickeners na preservatives iji meziwanye ederede na ndụ. O nwekwara nri ndị agbakwunyere iji bulie ọdịnaya ya na-edozi ahụ.
Uru Ahụike Almọd Mmiri ara
1. Na-enyere oke aka
Mmiri almọnd dị obere kalori na shuga, nke a pụtara na ị nwere ike ị drinkụ ọtụtụ ya na-enweghị ya na-ebute uru bara ụba ma nyere aka ijikwa ibu. Mkpụrụ osisi almọnd dịkwa elu na abụba abụba (MUFA) nke nwere ike inye aka n'ibelata ibu na njikwa ibu [4] . Banye maka mmiri ara almọnd na-enweghị atụ ebe ọ bụ obere calorie na shuga.
2. Mee ka ogo shuga sie ike
Mmiri ara ehi almọnd na-adịghị atọ ụtọ anaghị eme ka shuga dị n'ọbara, yabụ na-eme ka ọ bụrụ nhọrọ zuru oke maka ndị nwere ọrịa shuga. Ndị na-arịa ọrịa shuga na-ejedebe nri ha na-eri kwa ụbọchị nke carbohydrate na mmiri ara almọnd bụ obere ihe ọverageụ -ụ na-eri ihe ga-enyere aka ịchịkwa ogo shuga shuga [5] .
3. Na-akwado ahụike ọkpụkpụ
Dị ka almọnd mmiri ara ehi bara ọgaranya na calcium na vitamin D, iri ya ga-enyere aka ịnọgide na-enwe ike ọkpụkpụ. Calcium bụ ihe dị mkpa ịnweta iji mepụta ọkpụkpụ dị mma ma ọ na - enyere aka belata nsogbu nke mgbaji ọkpụkpụ na osteoporosis. N’aka nke ọzọ, vitamin D na-arụkwa oke ọrụ na ahụike ọkpụkpụ site na ime ka mmiri nke calcium sikwuo ike iji mee ka ahụike ọkpụkpụ [6] .
4. Mee ka obi dị mma
Mkpụrụ mmiri almọnd dị elu na abụba ndị dị mma, dịka monounsaturated fatty acids na polyunsaturated fatty acids, nke bara uru maka ahụike obi. Milkkingụ mmiri ara ehi almọnd nwere ike belata LDL (ọjọọ) cholesterol ma mụbaa HDL (ezigbo) cholesterol, si otú ahụ na-eme ka ahụike obi dịkwuo mma [7] .
5. Ọgụ free radikal mmebi
Mkpụrụ mmiri almọnd bụ ezigbo ihe na-enye vitamin E, vitamin nwere ike soluble abụba dị mkpa iji kpuchido mkpụrụ ndụ nke anụ ahụ pụọ na mmebi ihe na-agaghị akwụ ụgwọ. [8] . Vitamin E na-alụsokwa mbufụt na nrụgide oxidative n’ime ahụ ọgụ, si otú ahụ na-egbochi ihe ize ndụ nke ọrịa ndị na-adịghị ala ala [9] .
6. Nwere ike belata ọrịa Alzheimer
Nchịkọta vitamin E na mmiri ara almọnd na-enyere aka n'ibelata nrịanrịa nke ọrịa neurodegenerative dị ka ọrịa Alzheimer. Nnyocha achọpụtala na vitamin E na-emeziwanye arụmọrụ nke uche ma belata ihe ize ndụ nke ọrịa Alzheimer [10] iri na otu .
7. O nweghi lactose na mmiri ara ehi
Mmiri almọnd anaghị enwe lactose, na-eme ka ọ bụrụ nhọrọ kwesịrị ekwesị maka ndị nwere lactose inlerance, ọnọdụ nke ndị mmadụ na-enweghị ike ịgbari lactose, shuga dị na mmiri ara ehi. Ma ebe ọ bụ na, mmiri ara ehi almọnd bụ mmiri ara ehi sitere na mmiri na ndị na-ahọrọ izere mmiri ara ehi wee ghọọ vegan nwere ike ịhọrọ mmiri ara almọnd [12] .
Nmetụta nke Mmiri ara ehi
Ọ bụ ezie na almọnd mmiri ara ehi nwere ọtụtụ uru ahụike, enwere ụfọdụ ihe egwu metụtara ya. Mkpụrụ mmiri almọnd enweghị protein zuru oke, nri dị mkpa achọrọ maka uto ahụ ike, enzyme na mmepụta homonụ na ọrụ ndị ọzọ.
Mmiri ara almọnd a haziri ahazi nwere shuga, chịngọm na carrageenan, emulsifier nke nwere ike ịkpaghasị ahụ ike.
deepika padukone na anya mmanya
A 2015 ọmụmụ bipụtara Akwụkwọ akụkọ Pediatrics kwuru na ụmụaka ndị riri mmiri ara ehi dị ukwuu kpatara ihe akụrụ. Ndị nyocha kwubiri na mmiri almọnd bụ mmiri bara ụba nke na-eri nri ehilate nke na-ebute nkume akụrụ ma yabụ ụmụaka ga-ezere ya [13] .
Tụkwasị na nke a, ụmụaka na-erubeghị otu afọ kwesịrị izere ị drinkingụ mmiri ara ehi sitere na osisi tinyere mmiri ara almọnd ka ọ na-egbochi ịmịnye iron ma nwee ike ibute ụkọ nri. [14] .
Iji nweta ọtụtụ uru mmiri ara almọnd, họrọ mmiri ara almọnd na-adịghị atọ ụtọ na nke na-adịchaghị mma. I nwekwara ike imepụta onwe gị mmiri ara ehi almọnd n'ụlọ.
Kedu ka esi emebe mmiri ara ehi a na-eme n’ime ulo?
- Sook 2 iko almọnd n'ime mmiri n'abali ma kpochaa ya tupu ojiji.
- Wepu anụ nke almọnd ma tinye ha na mmiri na-agwakọta ya na mmiri wee gwakọta 1-2 nkeji ruo mgbe mmiri dị n'igwe ojii na almọnd ahụ dị ezigbo mma.
- Wunye ngwakọta na ihe nhicha nke a na-etinye n'elu iko.
- Pịa ala iji wepụ mmiri mmiri dị ka o kwere mee.
- Nwere ike ịchekwa mmiri ara ehi almọnd n'ime ngwa nju oyi maka ụbọchị 4-5.
Zọ iji tinye mkpụrụ osisi almọnd n'ime nri gị
- Tinye almọnd mmiri ara ehi na oat ma ọ bụ muesli maka nri ụtụtụ.
- Gbakwunye ya na tii, kọfị ma ọ bụ chocolate dị ọkụ.
- Tinye mmiri ara ehi almọnd n’ime smoothies gị.
- Gbakwunye ya na ofe, ncha na ofe salad.
- Jiri mmiri ara ehi almọnd maka ime achịcha, ice cream na pudding.
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