2024 Pengarang: Cecilia Ryder | [email protected]. Diubah suai terakhir: 2023-12-17 14:21
Badam (Prunus amygdalus) adalah kacang berwarna coklat muda. Mereka berada di tempat masakan sejak sekitar 3000 SM
Banyaknya mineral penting, vitamin, polifenol, dan serat menjadikan badam sebagai tambahan yang sihat untuk diet anda. Penyelidikan mengatakan bahawa badam dapat membantu dalam merawat masalah berkaitan kulit dan rambut kerana sifat antioksidan dan anti-radang mereka.
Badam kaya dengan nutrien seperti asid lemak tak jenuh tunggal (MUFA), asid lemak tak jenuh (PUFA), dan serat makanan. Mereka juga merupakan simpanan mineral dan vitamin. Ini termasuk kalsium, kalium, magnesium, fosforus, tembaga, besi, zink, mangan, tiamin, vitamin B, vitamin E, dan beberapa fitonutrien (1).
Oleh itu, mereka boleh membantu menguruskan keadaan akut dan kronik seperti diabetes, obesiti, penyakit kardiovaskular, dan hiperlipidemia (1).
Untuk mengetahui bagaimana kacang almond memberikan faedah ini dan apa yang memberi mereka kepentingan terapi yang tinggi, teruskan membaca!
Isi kandungan
- Bagaimana Almond memberi Manfaat kepada Kesihatan Anda?
- Profil Pemakanan Badam
- Apakah Kaedah Menambah Badam ke dalam Makanan Anda?
- Apakah Kesan Sampingan Makan Badam Terlalu Banyak?
Bagaimana Almond memberi Manfaat kepada Kesihatan Anda?
Almond adalah peti nutrien seperti vitamin E, zink, kalium, dan asid lemak. Mereka dapat meningkatkan ingatan anda, menjaga penglihatan yang baik, meningkatkan pencernaan, dan membuat anda kenyang dalam jangka masa yang lama.
1. Badam: Rumah Tenaga Nutrien
Badam boleh menjadi makanan ringan yang hebat. Mereka kaya dengan nutrien, karbohidrat rendah, dan biji bertenaga tinggi yang tidak berkompromi untuk menyenangkan selera anda.
Mereka terkenal dengan faedah kesihatan kerana komposisi nutrien mereka. Badam kaya dengan nutrien seperti asid lemak tak jenuh tunggal (MUFA), asid lemak tak jenuh (PUFA), dan serat makanan.
Mereka juga merupakan simpanan mineral dan vitamin. Ini termasuk kalsium, kalium, magnesium, fosforus, tembaga, besi, zink, mangan, tiamin, vitamin B, vitamin E, dan beberapa fitonutrien (1).
Badam mempunyai profil pemakanan yang mengagumkan. 1 ons (28 g) badam mengandungi 14 g lemak, 6 g protein, dan 164 kalori (2).
Cara makan badam menentukan tenaga metabolisme yang diukur (ME).
Tenaga yang dapat dimetabolisme adalah tenaga bersih yang tinggal setelah kehilangan tinja dan air kencing. Dengan kata lain, ME mewakili tenaga yang ada untuk proses penting seperti pertumbuhan, pembiakan, kerja (pergerakan), dan pernafasan (1).
ME yang diukur dari seluruh badam semulajadi, badam panggang utuh, dan badam cincang didapati jauh lebih kecil daripada ME mentega badam yang diukur (1).
ME keseluruhan kacang almond semula jadi lebih rendah daripada kacang almond panggang keseluruhan (1).
2. Boleh Menenangkan, Menenangkan, dan Menyegarkan Kulit Anda
Badam kaya dengan minyak dan vitamin E. Lemak tak jenuh dan polifenol ini berfungsi sebagai perapi kulit yang sangat baik. Inilah sebabnya mengapa sekolah perubatan kuno menggunakan minyak badam untuk merawat masalah kulit kering.
Minyak badam boleh digunakan untuk merawat keadaan kulit kering, seperti psoriasis dan eksim. Ia juga dapat membantu memperbaiki warna dan warna kulit anda. Kajian lebih lanjut diperlukan untuk menentukan keberkesanannya dalam merawat parut pasca operasi (3).
Benih ini adalah sumber semula jadi ⍺-tokoferol, yang, bersama dengan 7 anggota lain, dikenal sebagai vitamin E. Tokoferol adalah photoprotectants. Mereka mencegah kerosakan kulit yang disebabkan oleh pendedahan cahaya matahari dan sinar UV (4), (5).
Badam terkenal dengan antioksidan. Polifenol badam - terutamanya flavonoid - adalah penyekat radikal bebas yang menakjubkan. Mereka juga mempunyai kesan anti-radang pada kulit anda.
Ringkasnya, kacang almond dalam diet anda atau minyak almond dapat merawat kulit kering, parut, kedutan, pigmentasi, dan kerosakan foto (4), (5), (6).
3. Boleh Merangsang Pertumbuhan Rambut
Rambut gugur adalah masalah yang semakin meningkat di kalangan wanita dan lelaki kontemporari. Menyalahkan diet moden, gaya hidup, pencemaran, ketidakseimbangan hormon, kekurangan zat makanan, dan juga pemakanan berlebihan untuk itu. Pelbagai terapi dapat membantu anda mengatasi masalah ini. Urut minyak adalah pilihan klasik.
Urut minyak badam adalah salah satu ubat paling selamat untuk pertumbuhan rambut. Ia memerlukan masa untuk diserap ke kulit kepala anda, tetapi vitamin E di dalamnya boleh membahayakan rambut anda. Kajian menunjukkan bahawa suplemen vitamin E juga dapat meningkatkan jumlah rambut pada orang yang mengalami keguguran rambut (7).
Lebih penting lagi, kekurangan mikronutrien dapat nyata apabila rambut gugur. Kekurangan biotin jarang berlaku tetapi mengakibatkan rambut menipis. Ia boleh menyebabkan rambut gugur, ruam, kuku rapuh, dan masalah eksoskeleton.
Badam panggang dikatakan sumber biotin yang baik (¼ cawan mempunyai kira-kira 1.5 mcg biotin).
Oleh itu, menambahkan badam ke dalam makanan anda dan mengurut minyaknya ke rambut dan kulit kepala anda dapat merangsang pertumbuhan rambut yang sihat (8).
4. Boleh Meningkatkan Ingatan, Kesihatan Otak, dan Kognisi
Kacang pokok seperti badam adalah sumber semula jadi tokoferol, folat, mono dan asid lemak tak jenuh ganda, dan polifenol. Nutrien ini dapat mencegah atau melambatkan permulaan gangguan kognitif dan amnesia yang berkaitan dengan usia (9).
Kajian tikus menunjukkan bahawa badam, apabila diberikan selama 28 hari, meningkatkan daya ingatan secara signifikan.
Fitokimia badam juga mengawal tahap kolesterol. Ini memastikan tidak ada plak teroksidasi yang menghalang neuron. Asetilkolin dalam badam dicadangkan sebagai sebatian aktif di sini (9).
Ini menunjukkan sifat alotrop almond.
Diet yang mengandungi badam dikatakan sangat sihat. Sebagai contoh, diet Mediterranean yang meliputi zaitun, badam, dan kacang-kacangan lain, tomato, bayam, bawang putih, asparagus, dan kacang buncis dapat meningkatkan kesihatan otak secara keseluruhan. Ini semua berkat lemak tak jenuh yang mereka tawarkan (10).
5. Boleh Menurunkan Berat Badan
Badam menimbulkan rasa kenyang ketika anda mengunyahnya. Mereka padat nutrien. Ini mengelakkan makanan ringan dan makan berlebihan hedonik, akhirnya mencegah kenaikan berat badan.
Lemak tak jenuh dalam badam menurunkan kolesterol. Badam juga merupakan sumber serat makanan yang hebat (1 oz. Mengandungi 3,5 g serat, 2,4 g serat tidak larut). Makanan berserat tinggi memerlukan masa untuk dicerna, sehingga membuat anda merasa kenyang lebih lama (11).
Walau bagaimanapun, mekanisme kacang almond ini perlu dikaji. Tidak ramai penyelidik percaya badam dapat membantu menurunkan berat badan. Itu bergantung pada keseluruhan rancangan diet anda dan bukan hanya satu ramuan, bukan?
Anda masih boleh terus menambah 1440 kJ setara kacang almond dengan risiko kenaikan berat badan yang terhad (12).
6. Dapat Meningkatkan Tahap Kolesterol Baik (HDL)
Mengonsumsi kacang pokok seperti badam terbukti dapat mengurangkan kolesterol jahat (LDL).
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.
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