Sonke sibone iintlobo ezahlukeneyo zamandongomane xa sisiya evenkileni. Njengee-cashews, amandongomane, kunye nee-almond, amandongomane nawo aluhlobo lwe-nut olumnandi kakhulu nolunempilo. Usenokuba uwatyile netshokholethi. Afana nebhola encinci, enobukhulu obufana ne-marble enkulu. Xa etyiwa engaphekwanga, anobume oburhabaxa obune-'chili' coating. Kodwa iingenelo zempilo ezifihliweyo ngaphakathi kwala mandongomane amancinci azibalulekanga. Ke namhlanje, masithethe ngendlela ezilunge ngayo ezi mandongomane zimangalisayo ezibizwa ngokuba zii-hazelnuts emzimbeni wethu.
Ziziphi iingenelo eziphambili zempilo zeehazelnuts?
Iihazelnuts azisiso nje isidlo esimnandi. Ziyindlela entle yokufumana iproteni esekwe kwizityalo kwaye zinika imizimba yethu amandla ngokukhawuleza. Ukongeza, zinezinye izibonelelo ezininzi. Makhe sijonge izibonelelo eziphambili.
1. Inceda ukugcina intliziyo yakho isempilweni
Cinga ngayo, intliziyo yethu ifana nenjini emizimbeni yethu. Ngoko ke kubaluleke kangakanani ukuyinyamekela kakuhle? Iihazelnuts zikutya okutyebileyo kwi -Omega-3 fatty acids . Ezi Omega-3s zifana nomhlobo osenyongweni wentliziyo. Uphando lufumanise ukuba zinamandla amangalisayo okunciphisa umngcipheko wesifo sentliziyo.
Ayipheleli apho, iihazelnuts ziqulathe inani elikhulu lee -antioxidants ezinamandla. Ngamafutshane, ezi antioxidants zinciphisa umonakalo kwiiseli emzimbeni wethu, oko kukuthi, uxinzelelo lwe-oxidative . Olu xinzelelo lwe-oxidative lubangela izifo ezifana noxinzelelo lwegazi. Ii-phenolic compounds ezikwiihazelnuts zinceda ukunciphisa inqanaba le-cholesterol embi emzimbeni wethu kwaye zilawule ukudumba okungafunekiyo emzimbeni. Xa konke oku kuhlangana, intliziyo yethu iyavuya kwaye isempilweni.
2. Inokunceda ukunciphisa umngcipheko womhlaza
Igama elithi umhlaza liyasoyikisa. Njengoko besitshilo ngaphambili, uxinzelelo oluphezulu lwe-oxidative lunokunyusa umngcipheko wokufumana iintlobo ezithile zomhlaza. Ii-enzymes ze-antioxidant ezifana ne-manganese superoxide dismutase, ezifumaneka kwi-hazelnuts, zinokunceda ukunciphisa olu xinzelelo lwe-oxidative kunye nokulawula umngcipheko womhlaza.
Okubaluleke kakhulu, iihazelnuts zizityebi kwivithamini E. Ivithamini E ifana nekhaka elikhusela iiseli zomzimba wethu ekonakalisweni okunokubangela umhlaza.
Ukongeza, iihazelnuts zingumthombo omkhulu weekhemikhali ezibizwa ngokuba ziiproanthocyanidins , ekukholelwa ukuba ziyanceda ekunciphiseni umngcipheko womhlaza. Izifundo zetyhubhu yovavanyo kunye nezilwanyana zibonise ukuba ezi zinto zinokunceda ukuthintela nokunyanga ezinye iintlobo zomhlaza. Nangona kufuneka uphando oluthe kratya ukuze kubonwe ukuba ezi ziphumo ziyafana na ebantwini, ezi ziphumo zakuqala zithembisa kakhulu.
Makhe sijonge isondlo esifumaneka kwiihazelnuts.
Ama-hazelnuts akanayo i-cholesterol konke konke. Endaweni yoko, anamafutha asempilweni afana ne-omega-3, alungele intliziyo. La mafutha anika imizimba yethu amandla alungileyo.
Ukongeza, iihazelnuts ziyindawo yokugcina iivithamini kunye neeminerali. Nantsi into ezinayo:
- Ivithamini E
- I-Thiamine (ivithamini B1)
- I-Magnesium
- Ithusi
- IManganese
- IVithamin B6
- I-Folate
- I-phosphorus
- I-Potassium
- I-Zinc (iTuttanagam)
Zonke ezi zinto zibalulekile kwiinkqubo ezahlukeneyo emzimbeni wethu.
| Ulwazi lwesondlo malunga ne-50 grams yeehazelnuts (iphakheji e-1 yee-50 grams) | |
|---|---|
| Uhlobo lokutya | Ubungakanani |
| Iikhalori (amandla) | 314 |
| Amafutha | Iigram ezingama-30.4 |
| I-Cholesterol | 0 iimiligram |
| Isodiyam | 0 iimiligram |
| Iicarbohydrate | 8.35 iigram |
| Ifayibha | 4.85 iigram |
| Iswekile | 2.17 iigram |
| Iiproteni | 7.5 iigram |
Ngaba kulungile ukutya kangangoko ufuna kuba kulungile kuwe? - Masiqaphele ubungakanani!
Eli linqaku elibaluleke kakhulu. Amandongomane afana neehazelnuts anamafutha angama-80%. Nangona uninzi lwala mafutha lusempilweni, kubalulekile ukukhumbula ukuba igram yamafutha ineekhalori eziphindwe kabini kunegram yeecarbohydrate okanye iiproteni.
Oko kuthetha ukuba, ukuba utya inqwaba yeehazelnuts, ungongeza iikhalori ezininzi emzimbeni wakho ngaphandle kokuqaphela. Ngoko ke, kubaluleke kakhulu ukuba uqaphele ubungakanani obutyayo. Eyona nto ilungileyo kukulinganisa ubungakanani obufunekayo ngosuku, njengekomityi encinci, endaweni yokutya ipakethi yeehazelnuts ngexesha elinye. Emva koko unokukonwabela oku kutya okunesondlo ngolawulo.
Enye into kukuba iingenelo zempilo zala mandongomane zinokulahleka ukuba agqunywe kakhulu yiswekile, itshokolethi, okanye ityuwa. Ukuba utya amandongomane ngenxa yezibonelelo zawo zempilo, zama ukungawasebenzisi kakhulu amandongomane anetyuwa kwaye uwatye ngendlela yawo yendalo.
Ungongeza njani ii-hazelnuts ekutyeni kwakho?
Ama-hazelnuts amatsha angatyiwa engaphekwanga ngokuwaxobula aze atye iinkozo ezingaphakathi. Kodwa ungawafaka nakwisidlo sakho semihla ngemihla. Oku kuya kongeza incasa ekhethekileyo kunye nesondlo kwisitya. Ama-hazelnuts ahamba kakuhle nezinto ezifana netshokholethi, amakhiwane, iibhanana kunye ne-caramel.
Nazi ezinye izitya ezimnandi onokuzenza usebenzisa iihazelnuts:
- Iibhisikithi kunye neebhisikithi
- Iintlobo zesonka
- Iimuffin
- Ikhekhe leziqhamo
- Iibrownies
- Iisaladi (zingakrazulwa zibe ziingceba zize zifefe phezulu)
- Ezinye iintlobo zesuphu
- Ungongeza kancinci kwi-porridge yethu ye-oatmeal okanye nakwi-yogurt.
Ukuba unenkxalabo malunga nokongeza into efana nale ekutyeni kwakho, ingakumbi ukuba unezinye iingxaki zempilo, kungcono ukuthetha nogqirha wakho ngayo.
Umyalezo Wokuya Ekhaya
- Iihazelnuts zilungile kakhulu kwimpilo yentliziyo yakho kuba zizityebi kwi-omega-3s kunye nee-antioxidants.
- I-vitamin E kunye nezinye izinto ezifumaneka kwezi zinto zinokunceda ekunciphiseni umngcipheko womhlaza.
- Nangona iihazelnuts zisempilweni, zineekhalori eziphezulu, ngoko ke lumka malunga nokuba utya kangakanani. Isandla esincinci ngosuku sanele.
- Endaweni yeehazelnuts ezigqunywe ngeswekile, ityuwa, okanye itshokolethi, yitya iihazelnuts zendalo, ezingavuthwanga nanini na xa kunokwenzeka.
- Njengakwezinye iintlobo zokutya, kungcono ukufaka iihazelnuts njengenxalenye yokutya okunesondlo.
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