Nokuba siya evenkileni okanye kwivenkile enkulu, amantongomane yinto esihlala siyibona. Sithanda ukutya izinto ezifana ne-cashews, amantongomane, ii-almonds, kunye nee-walnuts kuba zinencasa entle. Kodwa ubusazi na ukuba oku kutya akunancasa nje kuphela, kodwa kukwaneenzuzo ezininzi zempilo ezingenakuze zicingelwe yimizimba yethu? Ngamafutshane, amantongomane awanancasa nje kuphela, kodwa kukutya okunesondlo esikhulu. Namhlanje, masithethe ngeenzuzo zokwenyani zokongeza la mantongomane ekutyeni kwethu.
Zithini iingenelo zokutya amandongomane emizimbeni yethu?
Amandongomane kukutya okunesondlo kakhulu okuqulethe iivithamini kunye neeminerali ezininzi ezifunwa yimizimba yethu. Ngokukodwa, aqulethe into ebizwa ngokuba yi -ALA omega-3 fatty acids . Ezinye zeenzuzo zempilo zezi ziquka ukunceda ukulawula iimeko ezifana ne-rheumatoid arthritis kunye nokukhusela kwizifo ezifana ne-Alzheimer's.
Ukongeza koku, makhe sijonge ezinye izibonelelo eziphambili.
| Inzuzo ephambili | Kwenzeka njani oko? |
|---|---|
| Inceda ekunciphiseni ubunzima. | Amandongomane anamafutha amaninzi, nto leyo enokwenza ukuba angafaneleki kwabo bazama ukunciphisa umzimba. Kodwa eneneni anamafutha angagcwaliyo, alungele umzimba. Ukuwatya kunokukunceda uzive ugcwele, nto leyo ekunceda ukuba uphephe ukutya kakhulu. Izifundo zibonise nokuba abantu abatya amandongomane rhoqo abanawo amathuba amaninzi okukhula. |
| Inceda ekulawuleni isifo seswekile | Uphando lufumanise ukuba abantu abanesifo seswekile sohlobo lwesibini abatya amandongomane iintsuku ezingaphezu kwesihlanu ngeveki banokunciphisa umngcipheko wesifo sentliziyo malunga ne-17%. Thetha nogqirha wakho ngale nto. |
| Ithintela isifo sentliziyo | Kukho unxibelelwano oluqinileyo phakathi kwamandongomane nempilo yentliziyo. Abantu abatya amandongomane ubuncinane kane ngeveki banomngcipheko ophantsi kakhulu wesifo sentliziyo kunye nokuhlaselwa yintliziyo. |
| Ilawula amanqanaba e-cholesterol | Amandongomane anceda ekunciphiseni i-cholesterol embi, okanye i-LDL cholesterol, kunye namanqanaba e-triglyceride emzimbeni. Xa amanqanaba e-cholesterol elawulwa, umngcipheko wokufumana izifo zentliziyo ezifana ne-stroke uyancitshiswa. |
Zeziphi izondlo ezikwiinuts?
Amandongomane kukutya okutyebileyo kwi -vitamin E. I-Vitamin E liqela leekhompawundi ezineempawu ze-antioxidant. Ezi zinceda ekuthinteleni umhlaza kwaye zikhusele kwi-osteoporosis.
Ngamafutshane, amandongomane akapheleli nje ekutyeni okumnandi, kodwa akwayibhombu yesondlo eqinisa amasosha omzimba wethu.
Ukongeza, amandongomane atyebile kakhulu kwizakhamzimba ezilandelayo:
- I-Folate
- I-Magnesium
- I-Potassium
- I-calcium
- I-phosphorus
Yintoni edla ngokuqukwa kumxube we-nut?
Khawucinge ukuba ubusitya isiqingatha sekomityi (1/4 yekomityi) yomxube weentlobo ngeentlobo zamandongomane. Nazi izinto eziqhelekileyo eziluncedo ekuzo:
| Icandelo lezondlo | Isixa esiqulathwe ( ngokobunzima ) |
|---|---|
| Iikhalori | 220 |
| Iiproteni | Iigram ezi-6 |
| Amafutha | Iigram ezili-19 |
| Iicarbohydrate | Iigram ezi-8 |
| Ifayibha | Iigram ezi-3 |
| Iswekile | Iigram ezi-2 |
Ungazitya njani iintlobo ezifanelekileyo zamandongomane?
Ngoku uyaqonda ukuba amandongomane aluncedo kangakanani. Kodwa eyona nto ibalulekileyo kukuba ayizizo zonke iipakethe zamandongomane evenkileni ezifanayo. Amanye anetyuwa eninzi kakhulu, ngelixa amanye enezinongo ezongezelelweyo. Oku kunokunciphisa ixabiso lesondlo lamandongomane. Ke ngoko, kungcono ukukhetha amandongomane aluhlaza ongafakwanga nto kuwo nanini na xa kunokwenzeka.
Amandongomane sisidlo esimnandi esinokutyiwa nangaliphi na ixesha losuku. Kulungile kakhulu ukutya amandongomane ukuze wongeze amandla akho emini xa uziva udiniwe okanye ulele.
Nazi ezinye iindlela onokongeza ngazo amandongomane ekutyeni kwakho:
- Yongeza iiwalnuts ezinqunqiweyo kwiyogathi oyityayo.
- Yenza ibhotolo ye-almond ngokuyigaya ekhaya. Le yindlela entle yokukhetha ibhotolo yamandongomane.
- Yenza ikhekhe elimnandi ngeebhanana kunye namandongomane.
- Fafaza amantongomane, afana neepecans, phezu kwayo nayiphi na isaladi oyenzayo.
- Xa usenza irayisi eqhotsiweyo yemifuno okanye ii-chops, yongeza ii-cashews.
- Yongeza ii-almond ezimbalwa kwi-protein shake eyenziwe ngebhanana kunye nobisi oluncinci.
- Fafaza umxube wee-walnuts ezicoliweyo kunye neenati phezu kweqhekeza lenkukhu eyosiweyo.
Umyalezo Wokuya Ekhaya
- Amantongomane kukutya okumnandi nokunesondlo.
- Ukutya amandongomane kunokubonelela ngeenzuzo ezininzi, ezinje ngokulawula ubunzima bomzimba, ukulawula isifo seswekile, kunye nempilo yentliziyo.
- Ukuze ufumane iziphumo ezilungileyo, khetha amantongomane aluhlaza angenatyuwa okanye incasa eyongezelelweyo.
- Amandongomane azele ziikhalori, ngoko ke lumka malunga nokuba utya kangakanani ngosuku. Isandla esincinci sanele ngaphezu kwesidlo ngosuku.
- Ukuba unesifo seswekile, isifo sentliziyo, okanye nayiphi na enye imeko yezempilo, qiniseka ukuba uthetha nogqirha wakho ngaphambi kokuba wenze naluphi na utshintsho olukhulu kwindlela otya ngayo.
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