Abantu abaninzi bacinga ngamandongomane njengetyuwa, amafutha, kwaye aneekhalori eziphezulu, okanye ngokuchanekileyo, "ukutya okungenamsebenzi." Ahlala ebonwa njengento onokuyifumana kwisitya sokutya okulula ebharini okanye ethengiswa kwinqwelo yokutya esitalatweni. Kodwa ungamangaliswa kukufumanisa ukuba oku akulunganga kwaphela.
Kutheni amantongomane eluncedo kakhulu emizimbeni yethu?
Inyani yile, iingcali zezondlo ngoku zithi la mandongomane ayimfuneko ekhitshini kumntu wonke ophilileyo (ngaphandle kokuba, ewe, unesifo sokunganyamezelani nawo). Kuba la mandongomane anezinto ezininzi ezixabisekileyo, kuquka iiproteni, ifayibha, amafutha anempilo angama-monounsaturated, iivithamini, izondlo, kunye nee-antioxidants .
Ngokukodwa, izifundo ezininzi zibonakalise ukuba olu hlobo lweenati lunamandla amangalisayo okunciphisa amanqanaba e-cholesterol embi emizimbeni yethu.
Oku kuqinisekiswe kakuhle kangangokuba ngo-2003, i-U.S. Food and Drug Administration (FDA) yakhupha "ibango lempilo elifanelekileyo" lamandongomane kunye namandongomane athile emithi, anjengee-almond, ii-hazelnuts, ii-pecans, ii-pistachios, kunye nee-walnuts. Oko kukuthi, bavumela iipakethi zokutya ukuba zithi "ukutya i-ounce enye (malunga neegram ezingama-28) zamandongomane imihla ngemihla kunokunciphisa umngcipheko wesifo sentliziyo."
Ngoko ke, ngoku lixesha lokuba ujonge izinto ezintsha. Kodwa khumbula, ukumodareyitha kubalulekile.
Ezinye iintlobo ezikhethekileyo zamandongomane ezilungileyo kwintliziyo
“Zininzi iintlobo zeenati, kodwa azizizo zonke ezidalwe zilingana,” batsho oososayensi bezondlo. Makhe sijonge ezimbalwa zazo eziluncedo kakhulu.
IiWalnuts - Ziluncedo kakhulu kwingqondo nakwintliziyo
IiWalnuts zizinto ezimangalisayo kuba ziqulathe amanqanaba aphezulu esondlo esixabisekileyo esibizwa ngokuba yi -omega-3 fatty acids , esifumaneka nakwiintlanzi ezinamafutha ezifana nesalmon kunye netuna.
Ngamafutshane, ezi omega-3s zezi:
- Iyanciphisa amafutha amabi abizwa ngokuba yi-triglycerides egazini lethu.
- Ithintela ukukhula kweeplaque, eziyi-fatty deposits ezakha ngaphakathi kwemithambo yegazi.
- Ikwanceda ekuthinteleni ukuqhekeka kwegazi.
Kuphononongo lwabantu abadala abangama-58 abanesifo seswekile, banikwa intwana yeewalnuts ukongeza kukutya kwabo okunempilo kwemihla ngemihla. Iziphumo bezimangalisa ngokwenene. Abo batye iiwalnuts babone amanqanaba abo e-cholesterol elungileyo (i-HDL cholesterol) enyuka kwaye amanqanaba abo e-cholesterol embi (i-LDL cholesterol) ehla malunga ne-10% .
Ii-almond - Zityebile kwiVithamini E
Ii-almonds zezinye ii-super nut ezineenzuzo ezininzi kwimpilo. Njengamanye ama-nuts, zizityebi kwiproteni, ifayibha, amafutha asempilweni, kunye neeminerali. Ukongeza, ii-almonds zizityebi kwi -vitamin E , i-antioxidant enamandla.
Umphandi unike iqela labantu abane-cholesterol ephezulu intwana yee-almond yonke imihla kangangeenyanga ezintathu. Isiphumo saba kukwehla kwe-cholesterol yabo embi (LDL) nge-4.4%. Abo batye izandla ezimbini zee-almond babona amanqanaba abo e-LDL ehla nge-9.4%! Yiyo loo nto kunokunceda ukutya ii-almond ezimbalwa ngosuku.
Amanye amantongomane asempilweni
Ukongeza kwii-walnuts kunye nee-almonds, ii-nuts ezifana nee-peanuts, ii-hazelnuts, ii-pecans, kunye nee-pistachios nazo ziyaqatshelwa yi-FDA njengezilungele kakhulu intliziyo. Makhe sijonge ngokukhawuleza iingenelo zezi zi-nuts zimbalwa.
| Uhlobo lwenati | Inzuzo ephambili yezempilo |
|---|---|
| IiWalnuts | Ityebile kakhulu kwi-Omega-3. Yehlisa i-cholesterol embi (LDL) kunye ne-triglycerides. |
| Ii-almond | Ityebile kwi-vitamin E, ifayibha, kunye namafutha asempilweni. Inciphisa kakhulu amanqanaba e-cholesterol embi (LDL). |
| AmaPecan | Yehlisa i-cholesterol embi (LDL) kunye ne-triglycerides, kwaye yonyusa amanqanaba e-cholesterol elungileyo (HDL). |
| Iinati | Ineproteni eninzi. Iqulethe amafutha asempilweni entliziyweni. (Khetha lawo angenatyuwa neoyile eyongeziweyo). |
Nangona kunjalo, amandongomane aseBrazil, amandongomane aseMacadamia, kunye namandongomane eCashew awafakwanga kwibango lezempilo le-FDA kuba anamafutha amaninzi. Nangona kunjalo, ngokulinganisela , asenokubonelela ngeenzuzo ezithile zempilo.
Sizongeza njani ezi ntlobo zeenati ekutyeni kwethu?
Kulula ukongeza amandongomane ekutyeni kwakho kwemihla ngemihla. Ungazithenga zifakwe amaqokobhe kwivenkile enkulu. Akukho mfuneko yokulungiselela okukhethekileyo.
- Yitya phantse intwana encinci ngosuku njengesidlo sokutya.
- Fafaza ezimbalwa kwisaladi yakho, i-oats yakho yesidlo sakusasa, okanye iyogathi yakho.
- Ungayidibanisa nezinto ezifana neesaladi zepasta.
Kodwa eyona nto ibalulekileyo apha yile:
“Xa ukhetha amandongomane, qiniseka ukuba ukhetha aluhlaza nangenatyuwa ,” kugxininisa iingcali zezondlo. Amandongomane aqhotsiweyo ngobusi, agqunywe ngetshokholethi, nagqunywe ngeswekile ongeza iikhalori neswekile ezingafunekiyo emzimbeni wakho, nto leyo enciphisa iingenelo zawo zempilo.
Ufanele utye malini ngosuku?
Akunyanzelekanga ukuba utye ibhegi yamandongomane ngemini ukuze ufumane ezi zibonelelo zempilo. Intwana encinci ngosuku, malunga ne-1 ukuya kwi-1.5 ounces (malunga ne-28-42 grams), yanele. Amandongomane aneproteni eninzi kunye nefayibha, ngoko uya kuziva uhluthi nokuba emva kokutya okuncinci.
Ngoko ke, khumbula ukuba ungagqithisi .
“Nokuba amandongomane alungile kangakanani na, akwaneekhalori eziphezulu. Ukuba utya kakhulu, ungatyeba,” utshilo. Ukuba utyeba, iingenelo zentliziyo zamandongomane zinokungahoywa.
Eyona nto ingcono onokuyenza kukutshintsha amafutha angenampilo owatyayo (njengamafutha agcweleyo afumaneka enyameni) ngamandongomane. Ngale ndlela, ungafumana iingenelo zamandongomane ngaphandle kokongeza iikhalori ezongezelelweyo. Ukuba unengxaki efana ne-cholesterol, kungcono ukuthetha nogqirha wakho ngale nto.
Umyalezo Wokuya Ekhaya
- Amandongomane kukutya okuxabisekileyo okunciphisa i-cholesterol embi (LDL) kwaye kukhusela impilo yentliziyo.
- Ukutya intwana yeenati (malunga ne-28-42 grams) yonke imihla kwanele. Ukutya okungaphezulu koko kunokukhokelela ekutyebeni.
- Xa uthenga amantongomane, khetha rhoqo lawo aluhlaza/angenatyuwa, angenatyuwa yongeziweyo, iswekile, okanye ezinye izongezo .
- Ngokutshintsha amafutha angenampilo ekutyeni kwakho ngamandongomane, unokufumana iingenelo ngaphandle kokongeza iikhalori ezingaphezulu.
- Ukuba uneengxaki zempilo esele zikhona, kubaluleke kakhulu ukubonana nogqirha wakho ngaphambi kokuba wenze utshintsho olunjalo kwindlela otya ngayo.
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