- Almonds: benefit and harm, that we may not know
Almonds, benefits and harms are known not to everyone, is often used in cooking, and this has earned universal love. But with this nut need to be careful to avoid trouble.
Usually referred to as almond nut, although scientific classification it belongs to the genus of plum, and his relatives are not plants that give us walnuts or hazelnuts, and peach, cherry, homemade plum, apricot, and others. It grows on bushes and small (up to six meters tall) trees are native to Asia and North Africa. In late winter or spring it is covered with numerous pale pink flowers in June and July, the fruits ripen around the seeds which produce no juicy sweet flesh and leathery shell that does not eat. But, unlike the peach
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or plum, almond fruits have very soft bones - that we call them almonds.
There are two types of almonds - sweet and bitter. Sweet almonds are widely used in the cuisine of many Asian countries, and in Europe it has long used for making marzipan. From this it also makes oils and extracts. Almond extract is often used instead of vanilla extract in a variety of recipes for diabetics. Bitter almonds are also used in cooking, but he always runs preprocessing. This is required because it contains a fairly large amount of hydrocyanic acid. The use of only one hollow of bitter almonds, not reprocessed may lead to severe poisoning, and even death. That sweet almond people use in fresh and fried. So there are benefits and harm of nuts almonds, to be aware of.
Most people use almonds in moderation (experts recommend to eat 15-20 nuts per day) is only in favor. However, the misuse of these nuts can lead to undesirable consequences.
We should not forget that the almonds are very high in calories and contains a large amount of fat, which means it can easily lead to weight gain. If you add to your menu, 90 g of almonds a week without making other changes in your diet, and increasing physical activity, your weight will increase by about 0.5 kg for seven days, and to 2-2.5 kg per month. To avoid this, you must reduce the total caloric content of their diet, and then include a meal plan almonds.
The almonds are quite a few of manganese - about 0.6 mg per 30 g of nuts. For most people this is useful - to the body to function properly, it is necessary to use from 1.8 mg to 2.3 mg of this substance in the day. However, if a person uses a lot of almonds and while his diet is already rich in manganese, an excess of this substance can begin to have an impact on the effectiveness of antacids, laxatives, antipsychotic drugs to lower blood pressure and some types of antibiotics
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. Those who do not take such drugs, a slight excess of manganese usually has no adverse consequences.
Excess of vitamin E in the body is too dangerous - it can lead to lethargy, blurred vision, diarrhea and flatulence. As mentioned above, 30 g of almonds contains 7.4 mg of vitamin E - about a third of the RDA. However, a person is considered to be dangerous for a dose of more than 1000 mg of vitamin E per day - obviously, you need to eat a lot of nuts to exceed this dose. However, such a risk, especially if a person eats a lot of other foods rich in vitamin E (eg, eggs, spinach and whole wheat bread), as well as take supplements containing the vitamin.
30 grams of almonds contains 3.5 grams of dietary fiber, and the RDA of fiber is 25 grams to 38 grams - that is how much is necessary to ensure the normal work of intestines and prevent constipation and diarrhea. However, excess fat can lead to bloating, abdominal pain and constipation - the body can not quickly enough to process very large amounts of fiber. If you eat a lot of almonds, be sure to drink at least 1.5 liters of water a day to facilitate the digestion of fat.
Benefits and harms of roasted almonds mostly the same as that of the raw almonds. However, there is an important "but": As a result of roasting almonds
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significantly reduced the concentration of B vitamins
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. Besides, roasted almond contains vitamin E slightly smaller than the raw almonds, but for most people, this difference is insignificant.
On the other hand, the advantage of roasted almonds is that they are easier to digest, which means that they are particularly useful for those who have problems with digestion.
In 30 g of roasted almond contains approximately 169 calories, 6 g protein, 14.76 g of fat and 6g of carbohydrate. We must bear in mind that this information relates to almonds, fried without oil. Sautéed walnuts and roasted almonds with honey and sugar, a lot more calories.