A Comprehensive Guide kune Almond Flour uye Almond Kudya

Kune vanhu vari kudzidzira kudya kwakaderera-carbohydrate kana kuda kuedza imwe hupfu, kubatanidza hupfu hwearumondi kunobatsira mukufamba kwavo kwehutano?

Almond Hupfu

Hupfu hwemuarumondi uye hupfu hwemuarumondi inzira dzisina guten kune zvigadzirwa zvegorosi mune mamwe mabikirwo. Anogadzirwa nekukuya maamanda uye anogona kutengwa akagadzirirwa kana kugadzirwa kumba nemuchina wekudya kana mukuyi. Hupfu hwakakwirira muprotein uye hushoma mu starch pane humwe hupfu husina guten.

Almond Flour uye Almond Kudya

Hupfu hunogadzirwa ne blanched almonds, zvinoreva kuti ganda rabviswa. Kudya kweamondi kunogadzirwa nemaamondi akakwana kana akachekwa. Kusagadzikana kwezvose zviri zviviri kwakafanana nehupfu hwezviyo pane hupfu hwegorosi. Zvinogona kazhinji kushandiswa zvakasiyana, kunyangwe kushandisa hupfu hwakakanyiwa kunoburitsa yakanyanya kucheneswa, isina tsanga mhedzisiro. Superfine almond powder yakanaka pakubika makeke asi inonetsa kugadzira kumba. Inogona kuwanikwa muzvitoro zvegirosari kana kuodha online.

Carbohydrates uye Calories

Hafu yekapu yehupfu hwakagadzirirwa kutengeswa ine zvingangoita:

• 12 magiramu ehuwandu hwemakhahydrates
• 6 magiramu e fiber
• 12 gramu zveprotini
• 24 gramu emafuta
• 280 calories (USDA FoodData Central. 2019)

1. Iyo glycemic index yehupfu hwearumondi isingasviki 1, zvinoreva kuti haifanirwe kuita zvishoma pakusimudza mazinga eglucose eropa.
2. Iyo yakakwirira glycemic index yehupfu hwegorosi i71, uye hupfu hwemupunga i98.

Kushandisa Almond Flour

Inokurudzirwa kugadzira gluten-isina nekukurumidza chingwa mabikirwo, akadai se-gluten-isina:

• Muffin
• Chingwa chenhanga
• Pancakes
• Mamwe mabikirwo ekeke

Vanhu vanokurudzirwa kuti vatange neresipi yakatogadziridzwa furawa yealmond vozogadzira yavo. Kapu yeupfu hwegorosi inorema maonzi matatu, nepo kapu yeupfu hwearumondi inorema anenge maonzi mana. Izvi zvichaita mutsauko mukuru muzvinhu zvakabikwa. Hupfu hunobatsira pakuwedzera kudya kunovaka muviri.

Kudya kweAlmond

• Kudya kwearumondi kunogona kubikwa se polenta kana grits senge shrimp uye grits.
• Cookies inogona kuitwa gluten-isina nealmond meal.
• Almond meal biscuits inogona kugadzirwa, asi teerera kune resipi.
• Kudya kwearumondi kunogona kushandiswa kugadzira hove dzechingwa uye zvimwe zvekudya zvakakangwa, asi zvinofanirwa kuchengetwa kuti zvisatsva.
• Kudya kwearumondi hakukurudzirwe kune zvingwa zvinoda mukanyiwa chaiwo une gluten yakagadziridzwa chimiro, sehupfu hwegorosi.
• Mamwe mazai anodiwa kana uchibika nehupfu hwealmond kuti upe chimiro che gluten muupfu chinogadzira.

Kugadzirisa mabikirwo kutsiva maarumondi ehupfu hwegorosi kunogona kuve dambudziko rinoda kuwanda kwekuyedza uye kukanganisa.

Kunzwisisa

Maarumondi nzungu yemuti, imwe yemasere akajairika allergies echikafu. (Anaphylaxis UK. 2023) Kunyange zvazvo nzungu dzisiri nzungu dzemuti, dzakawanda dzine maaleji enzungu dzinogonawo kusawirirana nealmond.

Kuita Wako

Inogona kugadzirwa mu blender kana chikafu processor.

• Chengetedzo inofanira kutorwa kuti irege kuikuya kureba, kana ichava almond butter, inogona kushandiswa zvakare.
• Wedzera zvishoma pane imwe nguva uye urove kusvikira yagayiwa muhupfu.
• Chengetedza hupfu husina kushandiswa pakarepo mufiriji kana mufiriji nokuti inoenda nokukurumidza kana ikasiyiwa kunze.
• Maarumondi ari pasherufu-yakagadzika, uye hupfu hwearumondi hausi, saka zvinokurudzirwa kuti ugaye chete izvo zvinodiwa pakubika.

Store Yakatengwa

Zvizhinji zvezvitoro zvekudya zvehutano zvinotengesa hupfu hwearumondi, uye mamwe masupamaketi ari kuuisa sezvo yave yakakurumbira gluten-isina chigadzirwa. Hupfu hwakaputirwa uye hupfu zvinozoenda zvakare kubindu mushure mekuvhurwa uye zvinofanirwa kuchengetwa mufiriji kana mufiriji mushure mekuvhurwa.

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Mishonga Inobatanidza

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References

USDA FoodData Central. (2019). Almond Flour. Zvakatorwa kubva fdc.nal.usda.gov/fdc-app.html#/food-details/603980/nutrients

Anaphylaxis UK. (2023). Allergy Factsheets (Anaphylaxis UK Ramangwana rakajeka revanhu vane allergies yakakomba, Nyaya. www.anaphylaxis.org.uk/factsheets/

Atkinson, FS, Brand-Miller, JC, Foster-Powell, K., Buyken, AE, & Goletzke, J. (2021). Matafura epasi rose e glycemic index uye glycemic load values ​​2021: ongororo yakarongeka. The American Journal of Clinical Nutrition, 114 (5), 1625-1632. doi.org/10.1093/ajcn/nqab233