Sonke siyakuthanda ukutya amantongomane afana ne-cashews, amantongomane, kunye nee-almond, akunjalo? La mantongomane alungele ukusetyenziswa xa uziva ulambile kancinci, okanye ufuna nje ukutya into emnandi. Kodwa okwangoku, kukho uhlobo lwamantongomane kwilizwe lethu abantu abaninzi abangazange baluve, kodwa luzele zisondlo kwaye luneenzuzo ezimangalisayo zempilo. Loo mantongomane e-pecan. Nangona ebonakala njenge-walnut ekuqaleni, incasa kunye neempawu zayo zahlukile. Ke namhlanje, masithethe ngale gem incinci yesondlo.
Zithini ezi pecan nuts?
Ngamafutshane, iipecan ziziqhamo zomthi okhethekileyo okhula kumazwe afana ne-United States neMexico. Njengeecashew kwilizwe lethu, abantu abaninzi bazithanda ngenxa yencasa yazo ethambileyo nethambileyo yendalo.
Kodwa ayikuko nje kuphela incasa, ikwangumthombo wesondlo. Igcwele iivithamini, iiminerali, iiproteni, amafutha asempilweni kunye nefayibha. Ngaphezu koko, iipecans eziluhlaza azina cholesterol, azinasodium, kwaye azinazo iicarbohydrates zininzi.
| Isondlo kwi-1 ounce (28 grams / malunga ne-19 nuts) yeepecans | |
|---|---|
| Iikhalori | 196 |
| Amafutha ewonke | 20.4 iigram |
| Uhlobo oluhle lwamafutha (amafutha angenamafutha amaninzi) | Iigram ezili-11.6 |
| Iicarbohydrate | Iigram eziyi-3.9 |
| Ifayibha yokutya | 2.7 iigram |
| Iswekile | 1.1 iigram |
| Iiproteni | 2.6 iigram |
Iingenelo ezimangalisayo zempilo zokutya iipecans
Ukudibana kweeproteni, amafutha alungileyo, kunye nefayibha efumaneka kwezi mbewu zincinci akuniki nje kuphela imizimba yethu amandla, kodwa kulawula nendlala kwaye kusenza sizive sihluthi ixesha elide.
Umhlobo osenyongweni
IiPecans zizinto ezityebileyo kwi -calcium, i-magnesium, kunye ne-potassium . Zonke ezi zondlo zintathu zisebenza kunye ukunceda ukulawula uxinzelelo lwegazi.
Eyona nto ibalulekileyo kukuba amafutha akwiipecans ikakhulu ngamafutha angagalelwanga . Oku kufana nohlobo oluhle lwamafutha afumaneka kwiiavokhado. Xa utya ukutya okunamafutha agcweleyo njengeetships zetapile endaweni yokutya okunamafutha agcweleyo, unganciphisa izinga le-cholesterol embi, okanye i-LDL (Low-Density Lipoprotein) cholesterol emzimbeni wakho. Ukunciphisa i-LDL cholesterol kuthetha umngcipheko ophantsi wesifo sentliziyo kunye nestroke.
Uphando lwakutshanje lufumanise ukuba abantu abatya iipecans yonke imihla babenezinga eliphantsi kakhulu le-cholesterol embi kunabo bangayityiyo.
Inceda ekulawuleni isifo seswekile
IiPecans zilungile kakhulu kubantu abanesifo seswekile kuba zine- glycemic index ephantsi kakhulu. Oku kuthetha ukuba ukutya zona akubangeli ukunyuka ngequbuliso kwamanqanaba eswekile egazini.
Akupheleli apho, ukuba utya iipecan ezimbalwa ezinokutya okune-glycemic index ephezulu njengerayisi, ziya kunceda nokulawula izinga lokunyusa iswekile egazini lakho. Kwakhona, ukutya iipecan ezimbalwa xa ulambile kunokukunceda uzive ugcwele, ukuze ukwazi ukulawula ukutya okuneswekile eninzi.
Ukuncedakala kwiintlungu zamalungu (iArthritis)
IiPecans ziqulathe ii-omega-3 fatty acids . Ezi zinokunciphisa ukudumba kunye nokudumba emzimbeni. Ngenxa yoko, zinokunceda ekunciphiseni iintlungu ezibangelwa zizifo zamalungu ezifana ne-arthritis. Ukongeza, izondlo ezifana ne-magnesium, i-calcium, i-vitamin E, kunye ne-zinc nazo zinegalelo kule propati yokunciphisa ukudumba.
Zikhusele kwizifo.
I-Vitamin A, i-vitamin E, kunye ne-zinc zizinto ezibalulekileyo ekugcineni amasosha omzimba ethu eqinile. IiPecan zizityebi kuzo zontathu. Zikwaqulathe i-folate, enceda ekukhuseleni ekonakaleni kwe-DNA okunokubangela iiseli zomhlaza.
IiPecans zizinto ezityebileyo kwii- antioxidants . Ii-antioxidants zifana namajoni amancinci asikhusela kwii-free radicals ezonakalisa iiseli zethu. Lo monakalo weeseli ngunobangela wezifo ezinzulu ezifana ne-Alzheimer's, isifo sikaParkinson, kunye nomhlaza.
Lumka kwezi zinto xa usitya iipecans.
Nangona kuluncedo, ukuba nantoni na ininzi kakhulu akulunganga. Kukho izinto ezimbalwa ekufuneka siziqwalasele xa sisitya iipecans.
- Ii-Allergy: Njengayo nayiphi na i-nut, ii-pecan zinokubangela ii-allergy kwabanye abantu. Ukuba une-allergy kwezinye ii-nut, lumka ngaphambi kokuba utye ii-pecans. Ukuba kuyimfuneko, qhagamshelana nogqirha wakho.
- Iingxaki zokugaya ukutya: IiPecan ziphezulu kwifayibha. Nangona oko kuyinto elungileyo, ukutya kakhulu ngaxeshanye kunokubangela ukudumba, iintlungu zesisu, kunye negesi. Ngoko ke, yongeza kancinci ekutyeni kwakho kwemihla ngemihla.
- Lumka ngobukhulu besabelo: Nangona iipecan zinamafutha asempilweni , zikwaneekhalori eziphezulu. Ngoko ke ukuba ujonge ubunzima bakho, lumka ngobukhulu besabelo. Iipecan ezili-19 (malunga ne-ounce) ngosuku zanele.
- Lumka kwiipecan ezicutshungulwayo: Iipecan ezithengwa evenkileni, ezipakishiweyo, ezinetyuwa, okanye ezirostiweyo ngeswekile zinokuzaliswa ngeekhalori ezingafunekiyo kunye namafutha angenampilo. Khetha iipecan eziluhlaza nanini na xa kunokwenzeka.
Ungongeza njani iipecans ekutyeni kwakho?
Ezi kulula kakhulu ukuzifaka ekutyeni.
- Endaweni yokutya iibhisikithi kunye neetships zetapile ngexesha leti yasemva kwemini, yitya iipecans.
- Fafaza kancinci kwi-oats yakho yasekuseni, isaladi, okanye iyogathi. Yongeza incasa kunye neenzuzo.
- Xa usenza iipancakes, iimuffins, okanye iikeyiki, zama ukongeza iziqwenga zepecan endaweni yeetshokolethi chips.
- Incasa iba ngcono xa ezi zithosiwe kancinci.
| Uhlobo lwenati | Iiproteni (28 grams) | Amafutha alungileyo (28 grams) | Iikhalori (nge-28 gram nganye) |
|---|---|---|---|
| AmaPecan | 2.6 iigram | Iigram ezili-11.6 (ezinencasa engapheliyo) | 196 |
| IiWalnuts | 4.3 iigram | Iigram ezili-13.4 (ezininzi) | 185 |
| Ii-almond | Iigram ezi-6 | Iigram ezili-9 (iMonounsaturated) | 164 |
Njengoko ubona kwitheyibhile engentla, uhlobo ngalunye lwe-nut luneenzuzo zalo ezikhethekileyo. Ii-almond ziphezulu kwiproteni, ii-walnuts ziphezulu kwi-omega-3s, kwaye ii-pecans ziphezulu kwi-antioxidants kunye namafutha anempilo yentliziyo. Ngoko ke, kungcono ukutshintshanisa phakathi kwezi ntlobo uze uzifake ekutyeni kwakho ngomlinganiselo ofanelekileyo.
Umyalezo Wokuya Ekhaya
- Amantongomane ePecan afumaneka kakhulu kwi-superfood egcwele iivithamini, iiminerali, ii-antioxidants kunye namafutha asempilweni .
- Ezi ziluncedo kakhulu kwimpilo yentliziyo, ukulawula isifo seswekile, kunye nokunciphisa ukudumba emzimbeni.
- Ekubeni umxholo weekhalori uphezulu kakhulu, ukutya intwana encinci (malunga neenkozo ezili-19) ngosuku kwanele.
- Ukuba une-allergies kumandongomane, lumka ngaphambi kokuba utye iipecans. Ukuba awuqinisekanga, qhagamshelana nogqirha wakho.
- Zama ukutya iipecans eziluhlaza ngaphandle kweswekile okanye ityuwa eyongeziweyo kangangoko unako.
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