Can Almond gain weight?
Almond, jo Prunus dulcis ke khaadya beej hote hain, woh ek prachin samay se istemaal hone wala aahar hai. Pehle toh yeh Middle East ka nivasi tha, lekin ab United States ne sabse zyada Almond utpadit karne ka crown jeet liya hai. In chhoto ke beej ko hum stores mein aise dekhte hain ki unke chilke ko hata kar andar ke nut ko nikaal kar bech diya jata hai. Almond ko hamare aahaar mein svasthya ke liye raw ya roasted taur par milta hai. Inhe hum almond milk, oil, butter, flour, paste, ya marzipan banana mein bhi istemaal karte hain.
Almond Mein Bharpur Nutrients
Chhote se haath mein bhi Almond mein bharpur nutrients hote hain. Sirf 28 gram Almond mein milte hain:
- Fiber: 3.5 g
- Protein: 6 g
- Monounsaturated Fat: 9 g
- Vitamin E: 48% of the Daily Value (DV)
- Manganese: 27% of the DV
- Magnesium: 18% of the DV
- Isi chhote se pack mein 164 calories aur 6 grams carbohydrates bhi hote hain.
Almond mein kuch fats hote hain jo hamare pet ke enzymes ke liye uplabdh nahi hote, aur yeh body ke liye healthy fats aur nutrients bhi provide karte hain.
Almond ka Chamatkar: Antioxidants
Almond ke chilke mein chhipe powerful antioxidants hamare cells ko protect karte hain. Ye hamare body ke andar hone wale nuksan ko kam karne mein madad karte hain. Kuch studies ne dikhaya hai ki Almond khane se sharir mein hone wali inflammation kam hoti hai. Aur yeh antioxidants chilke mein adhik matra mein paye jate hain, isliye blanched Almond – jinke chilke nikal diye gaye hote hain – wo thode kam antioxidants provide karte hain.
Benefits of Almonds (1): Almond ka khaas fayda yeh hai ki yeh antioxidants se bharpur hote hain, jo hamare sharir ko nuksan se bachane mein madad karte hain.
Almond aur Vitamin E
Almond mein Vitamin E bhi adhik matra mein hota hai, jo hamare cells ko nuksan se bachane mein madad karta hai. Kuch researches ne dikhaya hai ki Vitamin E ka sevan heart disease, cancer, aur Alzheimer’s disease ke risk ko kam kar sakta hai. Lekin, in faydon ko puri tarah se samajhne ke liye aur research ki zarurat hai.
Benefits of Almonds (2): Almond world ke behtareen Vitamin E ke sources mein se ek hai. Vitamin E ke higher intake se lower heart disease, cancer, aur Alzheimer’s disease ke rates ke beech connection ho sakta hai.
Almond aur Blood Sugar Control
Almond mein kam carbs aur zyada healthy fats, protein, aur fiber hote hain, jisse ye diabetes ke patients ke liye bhi ek accha snack ban jata hai. Almond mein magnesium bhi hota hai, jo ki blood sugar ko control mein madad karta hai. Almond khane se diabetes ke risk mein kami aur blood sugar management mein sudhar hua hai.
Benefits of Almonds (3): Almond ke sevan se blood sugar control mein madad hoti hai, khaaskar diabetes ke patients ke liye.
Almond aur Blood Pressure
Almond mein paye jane wala magnesium blood pressure ko bhi niyantrit karta hai. Jo log magnesium mein kami rakhte hain, unka risk high blood pressure badh jata hai. Kuch researches ne dikhaya hai ki Almond khane se blood pressure control mein rehta hai.
Benefits of Almonds (4): Almond khane se aapka blood pressure bhi niyantrit rehta hai, aur heart attack, stroke, aur kidney failure jaise risks kam hote hain.
Almond ka Magic: Cholesterol Control
Almond mein paye jane wale monounsaturated fats aur fiber ne cholesterol control mein bhi madad ki hai. Kuch studies ne dikhaya hai ki Almond khane se “bura” cholesterol yaani LDL cholesterol kam hota hai, jo heart disease ka risk badhata hai.
Benefits of Almonds (5): Almond khane se LDL cholesterol kam hota hai, aur isse heart disease ke risk mein bhi kami hoti hai.
Almond ki Shakti: Antioxidants aur LDL Cholesterol
Almond khane se LDL cholesterol ko oxidation se bachaya ja sakta hai. LDL cholesterol ka oxidation heart disease ke risk ko badha deta hai, lekin Almond ke chilke mein maujood polyphenol antioxidants is oxidation ko rok sakte hain. Kuch researches ne dikhaya hai ki Almond khane se oxidized LDL cholesterol kam hota hai, jisse heart disease ke risk mein kami hoti hai.
Benefits of Almonds (6): Almond ke chilke ke antioxidants ke saath, yeh bhi dikhaya gaya hai ki Almond khane se oxidized LDL cholesterol kam hota hai, jo heart disease ke risk ko bhi kam karta hai.
Almond ka Jadoo: Bhook Kam Kare
Almond mein jo protein aur fiber hota hai, woh hamare pet ko bhara mehsoos karne mein madad karta hai. Kuch studies ne dikhaya hai ki Almond khane se bhook kam hoti hai. Iske alawa, Almond bhi metabolism ko thoda aur tez karne mein madad karta hai, jisse vajan kam karne mein bhi madad milti hai.
Almond aur Vajan Badhane Ke Liye
Almond aapko not only vajan ghatane mein madad karta hai, balki vajan badhane mein bhi. Kuch tarike hain jisse aap Almond ko apne aahaar mein shamil kar sakte hain:
Bhigo Kar Khana:
- Almond ko raat bhar bhigo kar khane se usmein ke nutrients aur badh jate hain.
Bhojan Mein Milaye:
- Almond ko chhote tukdon mein kaat kar subah ke nashte ya dahi mein mila kar khayein.
Almond Butter:
- Almond ka butter bread, salad, phal, sabziyo ke saath istemaal kiya ja sakta hai. Yeh vajan badhane mein madadgar hota hai.
Kuch Zaroori Baatein
Rozana Kitna Khayein:
- Aapko Almond ki matra aapke vajan badhane ke lakshya par depend karegi. Lekin ek anumanit sankhya ke anusar, swasthya ke liye 28 se 56 gram Almond pratidin kaafi hai.
Almond Vajan Ghatane Ya Badhane Mein Sahayak:
- Almond ke istemaal ka asar us par depend karta hai ki aap kaise ise apne bhojan mein shamil karte hain. Agar aap ise seemit matra mein khate hain, to vajan ghatane mein bhi madad karta hai.
Kuch Aur Tips:
- Balanced diet aur regular exercise ke saath Almond ko shamil karna aur bhi faydemand ho sakta hai.
Benefits of Almonds (Conclusion): Ant mein, Almond ek aisa aahar hai jo aapko vajan badhane mein madad karta hai aur saath hi saath swasthya ko bhi banaye rakhta hai. Isliye, Almond ko apne aahaar mein shamil karein aur ek swasth jivan ka anand uthayein.