2024 Autor: Cecilia Ryder | [email protected]. Viimati modifitseeritud: 2023-12-17 14:20
Mandlid (Prunus amygdalus) on helepunased oranžikaspruunid pähklid. Nad on kulinaarsel areenil olnud umbes aastast 3000 eKr
Oluliste mineraalide, vitamiinide, polüfenoolide ja kiudainete rohkus muudab mandlid tervislikuks toidulisandiks. Uuringute kohaselt võivad mandlid oma antioksüdantsete ja põletikuvastaste omaduste tõttu aidata naha ja juustega seotud probleeme ravida.
Mandlites on palju toitaineid, nagu monoküllastumata rasvhapped (MUFA), polüküllastumata rasvhapped (PUFA) ja toidukiud. Need on ka mineraalide ja vitamiinide varud. Nende hulka kuuluvad kaltsium, kaalium, magneesium, fosfor, vask, raud, tsink, mangaan, tiamiin, B-vitamiin, E-vitamiin ja mitmed fütotoitained (1).
Seetõttu võivad nad aidata ägedate ja krooniliste seisundite, nagu diabeet, rasvumine, südame-veresoonkonna haigused ja hüperlipideemia, ravimisel (1).
Jätkake lugemist, et teada saada, kuidas mandlid neid eeliseid pakuvad ja mis neile nii suure terapeutilise tähtsuse annab.
Sisukord
- Kuidas mandlid teie tervisele kasu toovad?
- Mandlite toitumisprofiil
- Mis on viisid, kuidas mandleid dieedile lisada?
- Millised on liiga paljude mandlite söömise kõrvaltoimed?
Kuidas mandlid teie tervisele kasu toovad?
Mandlid on toitainete nagu E-vitamiini, tsingi, kaaliumi ja rasvhapete varakambrid. Need võivad suurendada teie mälu, säilitada head nägemist, parandada seedimist ja hoida teid täis pikka aega.
1. Mandlid: toitainete jõujaamad
Mandlid võivad olla suurepärane suupiste. Need on toitaineterikkad, madala süsivesikusisaldusega ja suure energiasisaldusega seemned, mis ei tee kompromisse suulae meeldivuses.
Nad on populaarsed tervisele kasulike omaduste tõttu toitainete koostise tõttu. Mandlites on palju toitaineid, nagu monoküllastumata rasvhapped (MUFA), polüküllastumata rasvhapped (PUFA) ja toidukiud.
Need on ka mineraalide ja vitamiinide varud. Nende hulka kuuluvad kaltsium, kaalium, magneesium, fosfor, vask, raud, tsink, mangaan, tiamiin, B-vitamiin, E-vitamiin ja mitmed fütotoitained (1).
Mandlid kiidavad muljetavaldavat toitaineprofiili. 1 oz (28 g) mandleid sisaldab 14 g rasva, 6 g valku ja 164 kalorit (2).
Mandlite tarbimise viis määrab nende mõõdetud metaboliseeruva energia (ME).
Metaboliseeritav energia on netoenergia, mis jääb alles pärast väljaheite ja uriini kadu. Teisisõnu, ME tähistab energiat, mis on saadaval elutähtsate protsesside jaoks, nagu kasv, paljunemine, töö (liikumine) ja hingamine (1).
Tervete looduslike mandlite, tervete röstitud mandlite ja hakitud mandlite mõõdetud ME oli oluliselt väiksem kui mõõdetud mandlivõi ME (1).
Looduslike mandlite ME oli väiksem kui tervel röstitud mandlil (1).
2. Võib teie nahka rahustada, toonida ja noorendada
Mandlites on palju õlisid ja E-vitamiini. Need küllastumata rasvad ja polüfenoolid toimivad suurepäraste nahapalsamitena. Seetõttu kasutasid iidsed meditsiinikoolid mandliõli kuiva naha probleemide raviks.
Mandliõli võib kasutada naha kuivuse, näiteks psoriaasi ja ekseemi raviks. Samuti võib see aidata parandada naha tooni ja jumet. Selle efektiivsuse kindlakstegemiseks operatsioonijärgse armi ravis on vaja täiendavaid uuringuid (3).
Need seemned on looduslikud ⍺-tokoferooli allikad, mida koos 7 teise liikmega tuntakse kui E-vitamiini. Tokoferoolid on fotoprotektorid. Need hoiavad ära päikesevalguse ja UV-kiirgusega kokkupuutel tekkinud nahakahjustused (4), (5).
Mandlid on eriti tuntud oma antioksüdantide poolest. Mandlipolüfenoolid - eriti flavonoidid - on hämmastavad vabade radikaalide puhastajad. Neil on ka põletikuvastane toime teie nahale.
Lühidalt öeldes võivad teie dieedis olevad mandlid või mandliõli ravida naha kuivust, arme, kortse, pigmentatsiooni ja fotokahjustusi (4), (5), (6).
3. Võib stimuleerida juuste kasvu
Juuste väljalangemine on tänapäevaste naiste ja meeste seas kasvav probleem. Selles süüdistatakse tänapäevast toitumist, elustiili, reostust, hormonaalset tasakaalutust, alatoitumust ja isegi ületoitumist. Erinevad ravimeetodid aitavad teil selle probleemiga toime tulla. Õlimassaaž on klassikaline võimalus.
Mandliõli massaaž on üks ohutumaid vahendeid juuste kasvu jaoks. Peanahasse imendumine võtab aega, kuid selles sisalduv E-vitamiin võib juukseid kahjustada. Uuringud näitavad, et E-vitamiini lisamine võib juuste arvu suurendada ka inimestel, kellel on juuste väljalangemine (7).
Veelgi olulisem on see, et mikroelementide puudus võib ilmneda juuste langemisena. Biotiini puudus on haruldane, kuid selle tulemuseks on juuste hõrenemine. See võib põhjustada juuste langemist, lööbeid, habras küüsi ja eksoskeleti probleeme.
Röstitud mandlid on väidetavalt head biotiini allikad (¼ tassis on umbes 1,5 mcg biotiini).
Seega võib mandlite lisamine dieedile ja selle õli masseerimine juustele ja peanahale stimuleerida juuste tervislikku kasvu (8).
4. Võib suurendada mälu, aju tervist ja tunnetust
Puupähklid nagu mandlid on tokoferooli, folaadi, mono- ja polüküllastumata rasvhapete ning polüfenoolide looduslikud allikad. Need toitained võivad ära hoida või edasi lükata vanusega seotud kognitiivsete häirete ja amneesia tekkimist (9).
Roti uuringud on näidanud, et 28 päeva jooksul manustatuna parandasid mandlid märkimisväärselt mälu säilitamist.
Mandli fütokemikaalid kontrollivad ka kolesterooli taset. See tagab, et oksüdeerunud naastud ei blokeeri neuroneid. Siin pakuti toimeaineks mandlites sisalduvat atsetüülkoliini (9).
See näitab mandlite nootroopseid omadusi.
Mandleid sisaldavad dieedid on väidetavalt äärmiselt tervislikud. Näiteks Vahemere dieet, mis sisaldab oliive, mandleid ja muid pähkleid, tomateid, spinatit, küüslauku, sparglit ja kikerhernesid, võib aju üldist tervist edendada. See kõik on tänu nende pakutavatele küllastumata rasvadele (10).
5. mai abi kaalulangus
Mandlid tekitavad küllastustunnet, kui te neid suupisteid näksite. Nad on toitaineterikkad. See hoiab ära hedoonilise nälja näksimise ja ülesöömise ning hoiab lõpuks ära kehakaalu tõusu.
Mandlites olevad küllastumata rasvad alandavad kolesterooli. Mandlid on ka suurepärased toidu kiudainete allikad (1 oz. Sisaldab 3,5 g kiudaineid, 2,4 g lahustumatuid kiudaineid). Kiudainerikaste toitude seedimine võtab aega, muutes seeläbi kauem täisväärtuslikuks (11).
Kuid seda mandlite mehhanismi tuleb uurida. Mitte paljud teadlased usuvad, et mandlid võivad aidata kaalulangetamist. See sõltub kogu teie toitumiskavast ja mitte ainult ühest koostisosast, eks?
Võite siiski jätkata ja lisada 1440 kJ samaväärne portsjon mandleid, millel on piiratud kaalutõusu oht (12).
6. Kas see võib tõsta head kolesterooli (HDL) taset
On tõestatud, et puupähklite nagu mandlid tarbimine vähendab halva kolesterooli (LDL) taset.
Almonds are good sources of monounsaturated fats and polyunsaturated fats that regulate the LDL levels in individuals with diabetes and high cholesterol as well as their healthy counterparts (13).
Eating almonds as part of your regular diet can help raise the good (HDL) cholesterol in circulation. Substituting high-carb snacks with almonds (about 43g/day) is a good way to start (14).
Having a higher HDL than LDL level in circulation benefits several organ systems – primarily, your heart (15).
7. May Offer And Aid Cardiovascular Protection
Tree nuts, like almonds, contain high fiber, unsaturated fat, and phytochemicals. This profile is known to bring down the risk of cardiovascular diseases (CVD) (1).
This has been proven recently by studying the Mediterranean diet. A Mediterranean diet supplemented with 30 g/day tree nuts (almonds, hazelnuts, and walnuts) was shown to decrease the risk of cardiovascular events by 28 % (16).
Almonds contain nutrients such as folic acid, L-arginine, vitamin E, and vitamin B. These nutrients can modulate the vascular function (vasodilatory property) of the circulatory system.
These seeds can also tone down inflammation and oxidative stress in your body.
Therefore, almonds can protect you from coronary heart disease (CAD), atherosclerosis, and high blood pressure (hypertension) (1), (16).
8. May Improve Glycemic Control And Diabetes
Studies have demonstrated that almonds can decrease the after-meal escalation in blood sugar. They assist in stabilizing blood sugar levels in people with diabetes (17), (18).
Eating about 60 g/day of almonds increases the intake of dietary fiber, magnesium, polyunsaturated fatty acids, monounsaturated fatty acids, and vitamin E (17).
Most of these phytonutrients have antioxidant properties that reduce the risk of oxidative damage to proteins (19).
Almonds control your blood sugar levels, boost HDL levels, trap the circulating LDL molecules, combat oxidative stress, and induce satiety. These properties also reduce the risk of cardiovascular diseases in individuals with type 2 diabetes.
9. May Induce Satiety, Boost Energy And Improve Gastric Environment
Almonds have a tough texture. They can be hard to break down. In fact, a significant proportion of raw almond tissue is preserved intact even after chewing, digestion, and large bowel fermentation. But, chewing (masticating) them constantly releases more lipids and more energy (20), (21).
Another bonus of eating almonds is that it gives you a sense of fullness (satiety) because of their slow disintegration rate.
Roasting almonds increases their disintegration rate. They also get digested quicker than raw ones (20).
Snacking on a few almonds post-lunch can deal with the post-lunch dip in alertness, memory, and focus (22). They pump your energy levels.
One ounce of almonds gives about 164 kcal (kilocalories), pistachios give 159 kcal, and peanuts give 161 kcal of energy (2). Choose your mid-day nibbles wisely!
Snippet Time
Almond oil can be applied topically to your skin. However, it remains mostly on your skin’s surface. Like jojoba and avocado oils, it does not penetrate your skin’s layers.
It contains free unsaturated fatty acids (e.g., oleic acid), the molecules of which may disrupt the skin barrier and enhance its permeability for other compounds present in plant oils (23).
This is why almond, jojoba, avocado, and soybean, oils make ideal carrier oils.
10. May Promote And Maintain Eye Health
If you want perfect vision, you need to consume nutrients like vitamins and minerals that have antioxidant and anti-inflammatory functions. These include vitamin C, vitamin E, zinc, carotenoids, and omega-3 fatty acids. These micronutrients work on the oxidative stress and inflammation affecting your eyes (24).
The macula of the retina is said to have high concentrations of free radicals which may damage the proteins and DNA in those cells. Antioxidants protect the macula from degeneration.
Carotenoids like lutein and zeaxanthin improve the pigment density of this region.
Omega-3 fatty acids, particularly docosahexaenoic acid (DHA), fight ocular inflammation.
Eating foods rich in these micronutrients can prevent loss of vision, macular degeneration, and other eye disorders (24), (25).
Almonds contain fair amounts of vitamin E (7 mg TE per ¼ cup) and zinc (0.9 mg/oz.). While vitamin E prevents platelet aggregation and improves vasodilation, zinc plays a vital role in cell signaling and nerve-impulse transmission.
Eating small amounts of almonds may not prevent eye problems, but they may control their severity (25).
11. May Strengthen Bones And Prevent Bone Diseases
Consuming 1200 mg of calcium every day is mandatory for all women and men above 51 years. This is recommended by the National Osteoporosis Foundation (NOF) to avoid osteoporosis and other bone diseases (26).
Many studies have shown low calcium intake to be associated with low bone mass, bone loss, and high fracture rates (26), (27).
Dairy products contain calcium. However, foods like spinach, tofu, almonds, kale, broccoli, fortified orange juice, and canned fish like sardines and salmon also contain good amounts of calcium.
Experiments on human bone cell lines (osteoclasts) have revealed that almond meal can inhibit osteoclast formation. It also interferes with the gene expression and functioning of osteoclasts (28).
Thus, almonds, like other calcium-rich foods, have a positive effect on your bone health. You may need additional vitamin D supplementation and physical activity, depending on your body’s calcium index (29).
What is responsible for making almonds beneficial for your health?
It is, undoubtedly, their nutrient composition.
Go through the nutritional profile of almonds in the next section to know why.
Nutrition Profile Of Almonds
| Units | Water | Energy | Energy | Protein | Total lipid (fat) | Ash | Carbohydrate, by difference | Fiber, total dietary | Sugars, total | Sucrose | Glucose (dextrose) | Fructose | Maltose | Galactose | Starch | Minerals | |||
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Iron, Fe | Magnesium, Mg | Phosphorus, P | Potassium, K | Sodium, Na | Zinc, Zn | Copper, Cu | Manganese, Mn | Selenium, Se | Vitamins | ||||||||||
| Riboflavin | Niacin | Pantothenic acid | Vitamin (B6) | Folate, total | Folate, food | Folate, DFE | Choline, total | Betaine | Carotene, beta | Vitamin A, IU | Lutein + zeaxanthin | Vitamin E (alpha-tocopherol) | Tocopherol, beta | Tocopherol, gamma | Tocopherol, delta | Choline, total | Choline, total | Choline, total | Lipids |
| Fatty acids, total monounsaturated | Fatty acids, total polyunsaturated | Fatty acids, total trans | Fatty acids, total trans-monoenoic | Stigmasterol | Campesterol | Beta-sitosterol | Other constituents | ||||||||||||
| (+)-Catechin | (-)-Epigallocatechin | (-)-Epicatechin | Eriodictyol | Naringenin | Isorhamnetin | Kaempferol | Quercetin | Genistein | Total isoflavones | Coumestrol | Proanthocyanidin dimers | Proanthocyanidin trimers | Proanthocyanidin 4-6mers | Proanthocyanidin 7-10mers | Proanthocyanidin polymers (>10mers) | Total isoflavones |
Almonds have a strong phytochemical composition. They contain tannins, flavonoids, phenolic acids, lignans, and stilbenes in varying proportions in the seed and skin. Almond proanthocyanidins include epicatechin, epiafzelechin, and catechin. Tannins like gallotannins, ellagitannins, and phlorotannins that release gallic acid, ellagic acid, and phloroglucinol upon hydrolysis have also been identified in them (30). When it comes to flavonoids and flavanols, almonds contain cyanidin, catechin, dihydrokaempferol, dihydroquercetin, epicatechin, epicatechin gallate, epicatechin glycoside, gallocatechin gallate, isorhamnetin, kaempferol, quercetin, and their 3-O-glucosides, galactosides, rutinoside, eriodictyol, naringenin, and their glucosides are present in fair amounts (30). Hydroxycinnamic acid, chlorogenic acid, ferulic acid, caffeic acid, and sinapic acid have also been identified in almonds, but not all are quantified (30). Under lignans, almonds contain secoisolariciresinol, lariciresinol, cyclo-lariciresinol, pinoresinol, sesamin, syringaresinol, 7-hydroxymatairesinol, and matairesinol-7-hydroxy secoisolariciresinol. Biochanin A is the most abundant almond isoflavone. It is followed by genistein, daidzein, glycitein, and formononetin (30). That’s a ton of nutrition! If all these nutrients and phytonutrients get to work on your body, you’ll definitely be in the pink of health! To find out how and how much of almonds you should have, scroll down. What Are The Ways To Add Almonds To Your Diet?Several studies suggest that consuming about 10–100 g of almonds a day can improve glucose homeostasis and lipid metabolism in your body. Making them a regular addition to your diet can ward off most CVDs (31). Each almond seed should weigh about 1-1.5 g, and 1 oz. should roughly have 20-23 almonds. You can have 8-10 almonds in a day. To get started, use almonds as a baking garnish or salad add-on. If they suit you, try them as a snack. You can enjoy them in both salted and unsalted forms. Roasting almonds before serving them brings out their crunchy taste. You can also have them in your breakfast/meal smoothie. Blend almond milk, fruits, and frozen yogurt to make a delicious smoothie. Use almond paste in the preparation of soups or vinaigrettes. Sprinkle slivered, blanched almonds over desserts. Diced almonds work best for stuffing and coatings. If you haven’t tried almond butter, give it a shot as well. It tastes like heaven! You can substitute regular cow/buffalo milk with almond milk. Using almond flour instead of regular refined flour can also be a healthy option. Wondering what can happen if you eat too many almonds in a day? What Are The Side Effects Of Eating Too Many Almonds?Almonds contain essential fats, fiber, vitamin E, and phytonutrients. When taken within limits, they are great for your health. But, having too many almonds can be toxic. Here’s what could happen: Cyanide PoisoningBitter almonds store fair amounts of cyanide in their seeds. Each almond seed might release 0.9 to 4.9 mg of hydrogen cyanide per gram. The lethal dose for cyanide is about 50 to 300 mg for an adult. If your almond intake has crossed this dose of cyanide, it may poison you. Consult a doctor immediately (32). BloatingYou may feel too full, uncomfortable, and bloated if you eat too many almonds due to their high fiber content (33). Vitamin E OverdoseYou may experience nausea, diarrhea, intestinal cramps, weakness, fatigue, headache, and/or blurred vision if you consume an excessive amount of vitamin E in the form of almonds. The RDA for vitamin E in adults is 15 mg/day. One ounce (28 grams) of whole almonds contains 7 mg of vitamin E. So, plan your intake accordingly (34). Drug InteractionsAnticoagulants, chemotherapy drugs, statins, etc., might interact with vitamin E in almonds. This might happen rarely, but the possibility exists (34). The Take-Home Message…Like other nuts, almonds are energy-dense and contain good fats, fiber, vitamin E, minerals, and polyphenols. A cup of these will give you an energy boost of 3465 kJ or 828 kcal! Almonds can promote weight loss and reduce hunger. Moreover, almonds are great for your skin, hair, heart, brain, and eyes. Share your first almond encounter with us. You can also leave your feedback, suggestions, recipes, and queries in the comments section below. Happy snacking! Expert’s Answers For Readers’ QuestionsHow many almonds should you eat a day? Eating roughly 12-15 almonds a day is good for your health. Is it better to eat almonds with skin or without? You can eat almonds raw along with their skin. Almond skin flavonoids have been shown to possess antioxidant activity in experimental models. However, some people prefer soaked and skinned almonds over raw ones (1). What is the best time to eat almonds? Breakfast is a good time to eat almonds (35). Can we eat almonds on an empty stomach? Yes, you can eat almonds on an empty stomach to increase and speed up the absorption of nutrients. Can we drink water after eating almonds? Do not drink water after consuming nuts with high oil content, like almonds. It may lead to fat deposition in the food pipe, resulting in irritation and coughing. Can I eat almonds at night? Yes, almonds contain the sleep-supporting amino acid tryptophan and proteins that will keep you full all night. What happens if we eat almonds without soaking? Your body cannot absorb all the nutrients from almonds if you eat them without removing the skin. Soak them in water overnight for better release of nutrients. 35 sourcesStylecraze has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.
Soovitatav:18 Tõenduspõhine Kuupäevade Tervisekasu
Kuupäevad (Phoenix dactylifera) kuuluvad magusamate puuviljade hulka. Arvatakse, et need on pärit Iraagist. Need on datlipalmi viljad ja olnud sajandeid Lähis-Ida riikide põhitoiduks.Need puuviljad erinevad suurusest ja värvist sõltuvalt nende sordist ja maitsest. Need Huvitavad ArtiklidOn põhjust, miks keegi ei eelista suitsetamist oma kodus või kinnises piirkonnas. Ainult selleks, et vältida järelmõjusid - suitsulõhna, mis jääb püsima kaua pärast seda, kui olete lõpetanud. Peale tubaka võivad lühised, toiduvalmistamine ja isegi teie kõrval asuv suitsetajanaaber põhjustada teie kodus suitsu. Kui otsite või Siin on üks kummaline asi, mida olen inimeste puhul märganud - nad ründavad juukseid iga õli, juuksemaski, šampooni ja palsamiga, mille saavad pikkade läikivate juuste saamiseks apteegist või oma köögist haarata. Kuid üks asi, mida nad ei pööra tähelepanu, on nende toitumine. Mida enamik Kulmud on teie näo väga oluline osa ning selle kuju ja välimus võivad teie välimust täielikult mõjutada. Kulmude kuju abil saab nägu vastavalt nõudele täis või kitsas välja näha. Esimene samm on teha kindlaks, kas teil on ruudukujuline nägu.Kuidas ruu | ||
