Iresiphi ye-Almond yePowder ye-Almond kuwe

Umgubo weprotheyini ye-almond lukhetho oluhle kakhulu olusekelwe kwizityalo, olungenazinkozo kubantu abafuna okanye abafuna ukuphepha iprotheyini ye-whey. Kufuneka uphando oluthe kratya ukuze kuqondwe ngokupheleleyo iingenelo zeprotheyini ye-almond. Nangona kunjalo, uphando oluninzi luye lwajonga iingenelo ze-almond.

Iialmonds ngumthombo omkhulu wefiber kunye neprotheyini. Izondlo ezikwi-almonds zinceda ukulawula iswekile yegazi kunye ne-cholesterol, ekhusela isifo seswekile kunye nesifo senhliziyo.123 Obunye ubungqina bubonisa ukuba umxholo we-vitamin E kwiialmond unokucothisa ukuhla kwengqondo.

 

Yintoni iprotein yeAlmond?

 

Iiprotheyini ze-almond zenziwa ngee-almond. Le nkqubo ibandakanya ukubilisa ii-almond emanzini abilayo ukuze kususwe ulusu, kutyunyuzwe zibe yijusi, kongezwe i-maltodextrin, kuze komiswe nge-spray kube ngumgubo. Umgubo we-almond uhlala usetyenziswa endaweni yomgubo wengqolowa ekuphekeni nasekubhakeni.

I-Almond Protein Powder zizithako ezingenagluten-free ezisetyenziswa ngokubanzi kwiindlela ezahlukeneyo zokupheka, ukusuka kwiilekese ezifana neekeyiki kunye neekuki ukuya kwizitya ezinencasa ezifana nenyama kunye nemifuno. Uninzi lweengcali zokuqina kunye nezondlo ziyavuma ukuba i-almond-based protein powder yeyona ndlela ilungileyo yokuhamba. Incasa ye-nutty iboleka ukudibanisa kakuhle kunye neencasa ezininzi kwaye ineprofayile yezondlo.

 

 

Izibonelelo zesondlo ze-Almond Protein Powder

 

 

Umgubo weproteni ye-almond waziwa ngeprofayili yawo yesondlo enomtsalane:

1. Umthombo wefayibha : Ikhuthaza impilo yokugaya ukutya kwaye inceda ekutyebeni.

2. Ityebile kwiproteni : Ilungele ukwakha nokulungisa izihlunu.

3. Iicarbohydrate eziphantsi : Ifanelekile kwiindlela zokutya ezine-carbohydrate eziphantsi kunye ne-keto.

4. Igcwele ii-antioxidants : Ikhusela kwii-free radicals, ixhasa impilo yolusu kunye neeseli.

 

 

IiNzuzo zeMpilo ye-Almond Protein Powder

 

I-Almond Protein yenye yezona mithombo zeprotheyini ezisekelwe kwizityalo ezinesondlo. Ngaphaya kweprotheyini, i-Almond Protein igcina zonke izondlo, iivithamini kunye neeminerali ezenza ii-almond zibe zezona zidlo zibalaseleyo emhlabeni.

Ezi ziquka: i-fiber, amafutha anempilo, i-calcium, i-potassium, i-vitamin E, i-biotin, isinyithi kunye ne-Magnesium.

Ke ngoko izibonelelo ze-Almond Protein ziquka ukuncedisa ngokucoleka okunempilo, impilo yolusu, impilo yamathambo, iinzipho ezisempilweni kunye neenwele, impilo yentliziyo kunye nokunye.

Phantse wonke ugqirha wehlabathi ucebisa ukuba atye iialmondi, nangona kunjalo ekuphela kwento ephantsi kumxholo wamafutha agcweleyo, kunye nokuqina kweealmondi zokwetyisa. I-Almond Protein Powder igcina zonke izinto ezilungileyo malunga neealmonds kwaye ikhuphe ezo mpawu zimbini ezimbi. Ukwenza iprotein yealmond ibe lixesha lokutya okuphezulu 2.

 

Uyisebenzisa njani iAlmond Powder kwiiRecipes

 

I-Banana ye-Almond yeProtheyini yeePancake

Zama ukudibanisa iprotheni ye-almond kunye neebhanana, eziyindawo enkulu ye-potassium.15

ISebe lezoLimo. Imithombo yokutya ye-potassium.

Umzimba wakho udinga i-potassium ukuxhasa umsebenzi we-muscle kunye ne-nerve.16

Landela le iresiphi ukwenza iresiphi enye yee-pancake zeprotein ze-almonds zebhanana:

Dibanisa ibhanana enye evuthiweyo ecudiweyo kunye ne 1/1 yekomityi yomgubo weprotein yealmond, 4 tbsp yebhotolo yealmondi ekrazukileyo, 2 tbsp yesiraphu ecocekileyo yemaple, kunye ne-1/1 tsp yesinamoni yomhlaba.

Gxuma ngokucokisekileyo ukwenza intlama.

Pheka amacephe amathathu e-batter phezu kobushushu obuphantsi ukwenza i-pancakes. Flip i-pancakes emva kwemizuzu emithathu.

 

 

Ngobusuku be-Almond Protein Oats

 

Ii-oats ziinkozo zokutya okuziinkozo ezinefayibha kunye nezinye izinto ezisekwe kwizityalo ezinokunceda ekunciphiseni iswekile egazini kunye namanqanaba e-cholesterol. Njengeproteni ye-almond , ii-oats zikunceda uhlale ugcwele ixesha elide.

Le iresiphi ilandelayo yenza i-oats enye yeprotheyini ye-almond ebusuku:

Kwisitya esincinci, hlanganisa i-1/4 indebe nganye ye-oats eyomileyo yakudala kunye ne-almond protein powder.

Yongeza i-1/2 indebe yamanzi ashushu, uze ugxobhoze ukutshabalalisa i powder ngokulinganayo kwi-oats.

Kwisitya esincinci, xuba i-1 tbsp. nganye ye-oyile ye-coconut enyulu kunye nobusi kunye ne-1/4 tsp ye-sinamoni yomhlaba.

Gxuma kwi-1/2 indebe ye-zucchini eluhlaza.

Hlanganisa ngokugqibeleleyo umxube we-veggie kunye nomxube we-oat, uze udibanise kwi-1 encinci ye-apula eluhlaza.

Uhombise ngedash yesinamoni kunye neealmond ezimbalwa ezipheleleyo.

Ifriji ngobusuku bonke.

 

Iprotein Eneprotheyini eMashed Cauliflower

 

Kwisitya esiphakathi, dibanisa ezi zithako zilandelayo ukwenza icauliflower ecudiweyo eneprotheyini:

Iikomityi ezi-2 zeflorets zecauliflower ezicujiweyo ezibilisiweyo

1/4 indebe ye-almond yeprotheyini ecacileyo

1 isipuni somhluzi wemifuno ephantsi-sodium

I-1 tbsp yeoli ye-coconut enyulu

1 isiqingatha tsp yegalikhi egayiweyo

1/2 tsp yesinongo saseNtaliyane

I-1/8 tsp nganye yetyuwa yolwandle, i-pepper emnyama, kunye ne-pepper ebomvu.

Hlanganisa izithako ngokucokisekileyo, uze uhlobise ngeparsley entsha okanye eyomileyo.

 

ISophu yePotato eSweet epakishwe yiProtein

Iitapile ezinoshukela ngumthombo omkhulu we-polyphenols, i-compound esebenza njenge-antioxidant.18

Le iresiphi ilandelayo yenza iiresiphi ezimbini zesuphu yebhatata eneprotheyini:

Kwipani encinci phezu kobushushu obuphantsi, galela i-1/4 indebe ye-anyanisi egayiweyo ephuzi kwi-1 tbsp. yeoli yomnquma enyulu de umxube uguquke.

Dlulisa umxube kwiprosesa yokutya encinci.

Dibanisa nebhatata encinci ebhakiweyo (akukho lusu), 1/1 ikomityi yomgubo weprotein yealmond, 4 ikomityi yemifuno ephantsi yesodium, i-1/1 tsp yegalikhi egayiweyo, kunye ne-2/1 tsp nganye yesinamoni yomhlaba, ipepile emnyama, kunye netyuwa yolwandle.

Dlulisa umxube ubuyele kwi-saucepan, uze ushushu nge-low ukuze ufudumale. Hombisa ngembewu yethanga ethosiweyo.

 

Pumpkin Almond Protein Pudding

 

Hlanganisa izithako ezilandelayo ukuze wenze i- almond protein pumpkin pumpkin pumpkin pumpkin pumpkin pumpkin:

1 ikomityi yethanga enkonkxiweyo

1/4 indebe ye-almond yeprotheyini ecacileyo

1 1/2 tbsp yesiraphu ye-maple ecocekileyo

2 tsp ye-vanilla extract ecocekileyo

I-1 tsp ye-pumpkin pie spice

Hombisa umxube kunye nekhokhonathi ekhutshiweyo okanye imbewu yethanga ethosiweyo. Gcoba ipudding yakho ukuze uyonwabele kamva, okanye umkhenkce umxube ukwenza i-ayisikrimu.

Ubunakho boShishino ngeAlmond Protein Powder

Kumashishini ajonge ukungena kwimfuno ekhulayo yokutya okusekwe kwizityalo kunye neprotein etyebileyo, umgubo weprotein yealmond sisithako esihle kakhulu:

Iimveliso ezisekelwe kwizityalo : Zilungele ukwenza ii-energy bar, ii-shakes, kunye ne-snacks ezilungele i-vegan.

Ukutya okuxutyiweyo : Xuba nezinye iiproteni zezityalo ukuze ufumane izisombululo zokutya ezintsha.

Ukutya okunesondlo : Yongeza kwiimveliso ezifana neziselo zeproteni okanye izidlo ezityebileyo, ukuze kulungiselelwe abathengi abakhathalele impilo.

Umgubo we-almond awupheleli nje ekubeni sisithako esinesondlo nesinokusetyenziswa ngeendlela ezahlukeneyo, kodwa ukwanika amathuba amatsha kwiinkampani ezikwindawo yezempilo neyokuphila kakuhle. Nokuba ungumthengi ofuna ukuphucula ukutya kwakho okanye inkampani ephuhlisa iimveliso ezintsha, umgubo we-almond protein lukhetho olukrelekrele noluzinzileyo.

 

 

Isiphelo:

 

Umgubo weprotheyini ye-almond yindlela esekwe kwizityalo endaweni yeprotheyini yesoya ne-whey. Ii-almond zingumthombo omkhulu wefayibha, iprotheyini, kunye nezinye izondlo ezikhusela kwizifo ezingapheliyo. Sekunjalo, uphando oluthe kratya luyadingeka ukuze kuqondwe ngokupheleleyo iingenelo zeprotheyini ye-almond.

Iingxelo: 

ISebe lezoLimo. Amantongomane, iialmonds.

MedlinePlus. Isalathisi seGlycemic kunye nesifo seswekile.

MedlinePlus. Iinyani malunga namafutha e-monounsaturated.

UMustra Rakic ​​J, uTanprasertsuk J, uScott TM, et al. Iziphumo zokusetyenziswa kwe-almond imihla ngemihla kangangeenyanga ezintandathu kwiindlela zokulinganisa ingqondo kubantu abadala abasempilweni abaneminyaka ephakathi ukuya kwabadala: Uvavanyo lokulawula olungacwangciswanga. I-Nutr Neurosci . 2022;25(7):1466-1476. doi:10.1080/1028415X.2020.1868805

MedlinePlus. Ifiber enyibilikayo nenganyibilikiyo.

MedlinePlus. Ifayibha yokutya.

Amaziko eSizwe ezeMpilo. Iinzuzo zempilo zefibers zokutya ziyahluka.

Iindaba ze-NIH kwezeMpilo. Qwalasela ukutya kwakho.

UZafar MI, uMills KE, uZheng J, et al. Ukutya okune-low-glycemic index njengendlela yokungenelela kwisifo seswekile: Uphononongo olucwangcisiweyo kunye nohlalutyo lwe-meta. Am J Clin Nutr . 2019;110(4):891-902. doi:10.1093/ajcn/nqz149

MedlinePlus. Isifo seswekile.

MedlinePlus. ICholesterol.

UMaykish A, uNishisaka MM, uTalbott CK, et al. Uthelekiso lwe-whey kunye ne-almond protein powder kwi-nitrogen balance kubafundi basekholejini abangabasetyhini; iCalifornia Almond Protein Powder Project (CAlmond-P3). Int J Environ Res Public Health . 2021;18(22):11939. doi:10.3390/ijerph182211939

I-Dickerson RN. Ibhalansi ye-nitrogen kunye neemfuno zeproteni kwizigulane ezindala ezigula kakhulu. Izakhamzimba . 2016;8(4):226. doi:10.3390/nu8040226

UBrowne D, uMcGuinness B, uWoodside JV, nabanye. IVitamin E kunye nesifo sika-Alzheimer: Yintoni esiyaziyo ukuza kuthi ga ngoku?. Ukuguga kweClin Interv . 2019;14:1303-1317. doi:10.2147/CIA.S186760

ISebe lezoLimo. Imithombo yokutya ye-potassium.

MedlinePlus. Potassium.

MedlinePlus. I-oats.

UFranková H, Musilová J, Árvay J, et al. Utshintsho kwiipropati ze-antioxidant kunye ne-phenolics kwiibhatata (Ipomoea batatas l.) Ngenxa yonyango lokushisa. Iimolekyuli . 2022;27(6):1884. doi: 10.3390 / iimolekyuli27061884

ISebe lezoLimo. Yintoni iMyPlate?

IAkhademi yeZondlo kunye neDietetics. Ukubeka ixesha kwisondlo sakho saphambi nasemva kokujima.