Koj Puas Koj Puas Yuav Tsum Almonds Ua Ntej Noj?

Zoo Siab

• Muaj peev xwm tau txais txiaj ntsig ntawm soaking almonds
• Tej zaum yuav yooj yim rau lawv lub plab zom mov
• Tej zaum yuav ua rau kom koj nqus tau qee yam as-ham
• Qee tus neeg yuav nyiam qhov qab thiab kev ntxhib los mos
• Yuav ua li cas so almonds
• Yuav tsum koj tsau almonds?
• Hauv qab kab

Almonds yog cov khoom noj txom ncauj uas muaj ntau yam khoom noj muaj txiaj ntsig, nrog rau cov rog thiab cov rog zoo ().

Lawv kuj tseem yog cov txiaj ntsig zoo ntawm cov vitamin E, uas tiv thaiv koj lub hlwb ntawm kev puas tsuaj ().

Txawm hais tias muaj coob tus neeg nyiam noj nyoos lossis nyoos, koj yuav xav tias vim li cas lwm tus neeg nyiam tsau lawv ua ntej noj mov.

Kab lus no qhia rau koj txhua yam koj xav paub txog kev ua kom almonds.

Muaj peev xwm tau txais txiaj ntsig ntawm soaking almonds

Kev tshawb fawb qhia tias tsuav kua txiv almonds tuaj yeem muaj txiaj ntsig kev noj qab haus huv.

Tej zaum yuav yooj yim rau lawv lub plab zom mov

Almonds muaj cov tawv tawv tawv tawv uas tuaj yeem ua rau lawv zom ().

Txawm li cas los xij, soaking softens lawv, muaj feem ua rau lawv yooj yim rau koj lub cev zom (()).

Almonds tseem muaj cov tshuaj tiv thaiv kab mob, uas tuaj yeem ua rau lub plab zom mov thiab nqus tau qee cov as-ham, xws li calcium, iron, zinc, thiab magnesium (, 7).

Thaum kev tshawb fawb qhia tau hais tias kev so ib qho tuaj yeem txo cov tshuaj tiv thaiv kev ua qoob loo ntawm pob kws thiab cov qoob loo, muaj pov thawj me me txog qhov ua tau ntawm so almonds lossis lwm yam ntoo txiv ntoo (,).

Hauv ib txoj kev tshawb nrhiav, so so almonds nyob rau hauv chav tsev rau 24 teev txo phytic acid ntau ntau - tab sis los ntawm qis dua 5% ().

Lwm qhov kev tshawb fawb pom tias soaking tws almonds hauv dej ntsev rau 12 teev ua rau me me - tseem ceeb - 4% txo qis hauv phytic acid qib (11).

Pom zoo, kev tshawb nrhiav 8 lub lis piam hauv 76 tus neeg laus tau txiav txim siab tias cov tshuaj soaking tsis tshwm sim txhim kho cov tsos mob plab zom mov. Tsis tas li ntawd, cov theem ntawm phytic acid tau zoo ib yam lossis siab dua me ntsis hauv tsau almonds, piv nrog nyoos ().

Zuag qhia tag nrho, kev tshawb fawb tau sib xyaw ntawm seb puas yog soaking txo qis antinutrients lossis aids zom cov tsos mob.

Tej zaum yuav ua rau kom koj nqus tau qee yam as-ham

Soak tuaj yeem ua rau almonds yooj yim dua ntawm kev ntxo, ua kom muaj kev noj haus ntxiv.

Kev tshawb fawb qhia tau hais tias rhuav tshem almonds rau hauv cov ntawv me me los ntawm kev zom lossis txiav kom ntau cov as-ham kom tso thiab nqus tau - tshwj xeeb tshaj yog cov rog (,).

Txuas ntxiv, cov enzymes hauv plab tuaj yeem zom thiab nqus cov as-ham zoo dua (,,).

Txawm li cas los xij, ib txoj kev tshawb nrhiav tau qhia tias soaking almonds muaj tsawg los yog tsis muaj kev cuam tshuam ntawm kev muaj qee yam zaub mov, suav nrog hlau, calcium, magnesium, phosphorus, thiab zinc (11).

Qhov tseeb, thaum lub almonds tau txhoov ua ntej so, qhov ntau ntawm cov zaub mov no poob qis - txawm tias phytic acid qib kuj yuav nqes mus (11).

Yog li, soaking tuaj yeem pab cov rog ua kom zoo tab sis, hloov pauv, txo qis cov pob zeb hauv av.

Qee tus neeg yuav nyiam qhov qab thiab kev ntxhib los mos

Cov txhuam xau tseem cuam tshuam rau kev ntxhib los mos thiab saj ntawm almonds.

Raw almonds yog qhov nyuaj thiab nkig, nrog me ntsis iab vim lawv cov tannins ().

Thaum muab tshuaj txhuam, lawv dhau los ua softer, tsis tshua iab thiab ntau dua buttery-saj, uas tej zaum yuav txaus siab rau qee tus neeg.

Cov kua txiv qaub ua kom daj muag, tsis muaj iab tsw ntau dua li lub cev nyoos. Lawv yuav yooj yim dua kom zom, uas tuaj yeem ua rau koj nqus tau qee yam khoom noj ntxiv. Txhua qhov tib yam, cov ntaub ntawv pov thawj tau sib xyaw, thiab yuav tsum muaj kev tshawb fawb ntxiv.

Yuav ua li cas so almonds

So almonds yog yooj yim - thiab ntau pheej yig dua li kev yuav cov khoom noj ua ntej nyob tom khw.

Ntawm no yog ib txoj kev yooj yim kom tsau lawv thaum hmo ntuj:

1. Tso cov almonds rau hauv ib lub tais, ntxiv cov kais dej sov kom txaus kom npog lawv, thiab nphoo txog 1 rab ntsev rau txhua 1 khob (140 grams) ntawm cov noob txiv.
2. Npog lub tais thiab cia nws zaum ntawm koj lub txee rau yav hmo ntuj, lossis rau 8-12 teev.
3. Ntws thiab yaug. Yog tias koj xaiv, koj tuaj yeem tshem cov tawv nqaij rau qhov kev ntxhib los mos.
4. Xaws lub almonds qhuav siv daim ntawv huv huv.

Cov txiv laum huab xeeb tuaj yeem noj tau tam sim ntawd.

Txhawm rau qhov nkig nkig, koj tuaj yeem ziab lawv los ntawm ob peb txoj kev:

• Ci. Npaj koj lub qhov cub kom 175^oF (79^oC) thiab muab cov almonds rau ntawm daim ntawv ci. Ci rau 12-24 teev, lossis kom txog thaum qhuav tawm.
• Lub cev qhuav dej. Kis cov noob txiv rau hauv ib txheej txawm nyob rau ib lossis ob lub tais. Teeb koj lub cev qhuav dej rau 155^oF (68^oC) thiab khiav rau 12 teev, lossis kom txog thaum nkig.

Nws yog qhov zoo tshaj plaws los khaws cov txiv qaub almonds rau hauv cov thawv airtight hauv koj lub tub yees.

Yuav kom tsau almonds nyob hauv tsev, tsuas yog npog lawv nrog dej hauv ib lub tais thiab cia zaum rau 8-12 teev. Yog tias koj xav tau cov ntaub ntawv ntxig kom zoo nkauj, koj tuaj yeem qhuav lawv hauv qhov cub lossis lub cev qhuav dej.

Yuav tsum koj tsau almonds?

Thaum so so tej zaum yuav ua rau qee qhov kev txhim kho ntawm kev zom zaub mov thiab muaj zaub mov muaj txiaj ntsig, zaub mov almonds tseem yog ib qho kev noj qab haus huv ntxiv rau koj cov zaub mov noj.

Cov noob txiv ntoo no yog qhov zoo ntawm cov ntoo, protein, thiab cov rog zoo, ntxiv rau qhov txiaj ntsig zoo ntawm cov vitamins E, manganese, thiab magnesium ().

Tshwj xeeb, cov tawv nqaij muaj ntau nyob rau hauv antioxidants, tshwj xeeb tshaj yog polyphenols, uas tuaj yeem tiv thaiv ntau yam mob ntev ntev, suav nrog kab mob plawv thiab ntshav qab zib hom 2 (,,).

Kev noj almond li niaj zaus yog cuam tshuam nrog kev poob phaus, txo cov roj (cholesterol) LDL (phem), thiab qib roj HDL (zoo), tswj ntshav qab zib, thiab ntshav puv (,,,).

Tsis tas li ntawd, kev noj tannins thiab phytic acid tsis yog qhov tsim kev puas tsuaj, vim tias ob qho tshuaj tiv thaiv cov tshuaj tiv thaiv tau pom tias muaj cov antioxidant cuam tshuam thiab tuaj yeem tiv thaiv kab mob hauv lub plawv thiab qee hom mob cancer (,,).

Txawm hais tias tsau los yog tsis ua kom siav, almonds muaj ntau yam khoom noj muaj txiaj ntsig thiab cuam tshuam nrog kev txhim kho lub plawv, tswj ntshav qab zib thiab lub cev qhov hnyav.

Hauv qab kab

Cov tsau tshuaj almonds yuav txhim kho lawv qhov kev zom zaub mov thiab nce ntxiv kev nqus ntawm qee yam as-ham. Koj tseem yuav cia li nyiam qhov saj thiab kev ntxhib los mos.

Tseem, koj tsis tas yuav tsau cov noob txiv no kom txaus siab rau lawv cov txiaj ntsig kev noj qab haus huv.

Ob qho tib si soaked thiab nyoos almonds muab ntau yam khoom noj muaj txiaj ntsig zoo, nrog rau antioxidants, fiber, thiab cov rog zoo.