Isasazeke kwiqhekeza lesonka, okanye ngebhisikithi... Ibhotolo yamandongomane ngoku iyeyona nto idumileyo emakhayeni ethu. Ingakumbi abantwana abancinci bayayithanda. Kodwa ingaba ilungile emzimbeni kunye nencasa? Abanye bathi ikwenza utyebe, abanye bathi ilungile entliziyweni. Lithetha ngantoni eli bali? Masithethe ngalo ngokuchanekileyo nangokulula namhlanje.
Ngamafutshane, yintoni ibhotolo yamandongomane?
Kulula kakhulu. Ibhotolo yamandongomane yintlama etyebileyo eyenziwe ngokugaya amandongomane aqhotsiweyo kakuhle. Kukutya okudumileyo, okutyebileyo kwiproteni kwihlabathi liphela.
Kodwa nantsi into ekufuneka siyilumkele kakhulu. Ayizizo zonke iibhotile zebhotolo yamandongomane evenkileni ezifanayo. Ezinye iinkampani zongeza izinto ezifana neswekile, ioyile yemifuno, kunye namafutha e-trans ukuphucula incasa nokuyigcina. Ezi zinto zinokunciphisa ubuhle bendalo bebhotolo yamandongomane.
Ngoko ke, xa ukhetha ibhotolo yamandongomane, qiniseka ukuba uyayifunda ilebheli . Kungcono ukhethe uhlobo "lwendalo" olungenazo izinto ezongeziweyo kulo, kunye namandongomane kunye netyuwa encinci.
Makhe sijonge isondlo esikwibhotolo yamandongomane.
Umthamo wesondlo weepuni ezimbini (malunga ne-32 grams) zebhotolo yamandongomane yendalo ngokubanzi ngolu hlobo lulandelayo.
| Icandelo lezondlo | ubungakanani ( malunga .) |
|---|---|
| Iikhalori | 190 |
| Iiproteni | Iigram ezi-8 |
| Amafutha | Iigram ezili-16 |
| Iicarbohydrate | Iigram ezisi-7 |
| Ifayibha | Iigram ezi-3 |
| Iswekile | Igram e-1 (kwiintlobo zendalo) |
Ukongeza, ibhotolo yamandongomane ngumthombo olungileyo weevithamini kunye neeminerali ezifana nezi:
- Ivithamini E
- I-Niacin ( ivithamini B3 )
- IManganese
- IVithamin B6
- I-Magnesium
- I-Copper - Oku kubaluleke kakhulu kwimpilo yamathambo ethu, inkqubo yomzimba yokuzikhusela, kunye nemithambo yegazi .
Iingenelo zempilo zokutya ibhotolo yamandongomane
Ukuba ukhetha ubungakanani obufanelekileyo kunye nohlobo olufanelekileyo, ibhotolo yamandongomane ineenzuzo ezininzi emizimbeni yethu.
Ilungele impilo yentliziyo
Enye yezona ntlobo ziphambili zamafutha kwibhotolo yamandongomane yi -oleic acid . Ezi ziintlobo zamafutha "ezilungileyo". Zinceda ukugcina amanqanaba e-cholesterol amahle (i-HDL) kwaye zinciphisa i-cholesterol embi (i-LDL). Zikwanceda ukulawula uxinzelelo lwegazi kunye namanqanaba eswekile egazini . Zonke ezi zinto zinegalelo ekunciphiseni umngcipheko wesifo sentliziyo .
Yehlisa umngcipheko wesifo seswekile
Uphando lubonise ukuba ii-omega-6 fatty acids, njenge-oleic acid, ezifumaneka kwibhotolo yamandongomane zinokunciphisa ukumelana ne-insulin emzimbeni. Ngamafutshane, oku kwenza kube lula ngakumbi kwiiseli zethu ukusebenzisa iswekile. Oku kunokunceda ukunciphisa umngcipheko wesifo seswekile.
Iimpawu zokulwa nomhlaza
Ibhotolo yamandongomane kukutya okutyebileyo kwii-antioxidants. Eyona iphambili yi-compound ebizwa ngokuba yi-resveratrol . Ezi antioxidants zinceda ekuthinteleni nasekulungiseni umonakalo kwiiseli emizimbeni yethu. Oku kunokunciphisa umngcipheko wokufumana izifo ezingapheliyo ezifana nomhlaza.
Ngaba kuyanceda ekulawuleni ubunzima?
Abantu abaninzi bacinga ukuba ukutya ibhotolo yamandongomane kuya kukwenza utyebe. Ineekhalori ezininzi, kodwa iqulethe amafutha asempilweni, iiproteni kunye nefayibha. Ezi zondlo zikunceda uzive ugcwele nasemva kokutya kancinci. Oku kunokukunceda ulawule ukutya kwakho rhoqo.
Eyona nto ibalulekileyo kukulawula umlinganiselo wokutya . Ukuba unciphisa ukutya kwakho kube yipuni enye okanye ezimbini ngosuku, oku kunokunceda ekulawuleni ubunzima.
Izinto ekufuneka uzilumkele xa usitya ibhotolo yamandongomane
Kunye neenzuzo, kukho izinto ezimbalwa ekufuneka siziqwalasele.
- I-Peanut Allergy: Le yingxaki enkulu kakhulu. Abanye abantu banokuba ne-allergy enzima kwi-peanut. Ukuba wena okanye umntu kusapho lwakho une-allergy enjalo, kufuneka uyiphephe ngokupheleleyo i-peanut butter.
- Iikhalori eziphezulu: Njengoko besitshilo ngaphambili, oku kuphezulu kwiikhalori, ngoko ke ukutya ngaphandle kokulawula kunokubangela ukutyeba.
- Amafutha Agcweleyo: Nangona kukho amafutha asempilweni, akwanawo namafutha agcweleyo. La mafutha awalungelanga intliziyo ukuba uwatya kakhulu.
- Ukufunxwa kweeminerali: Iipeanut ziphezulu kwi-phosphorus. Oku ngamanye amaxesha kunokunciphisa ukufunxwa kwezinye iiminerali ezibalulekileyo ezifana ne-iron kunye ne-zinc emzimbeni. Ukuba unesifo esifana nokunqongophala kwe-iron, kungcono ukuthetha nogqirha wakho ngale nto.
Ibhotolo yamandongomane kunye nebhotolo yama-almond - Yintoni umahluko?
Kunye nebhotolo yamandongomane, izinto ezifana nebhotolo yamandongomane kunye nebhotolo yamandongomane nazo ziyathandwa. Makhe sijonge umahluko ophambili phakathi kwebhotolo yamandongomane kunye nebhotolo yamandongomane.
| Uphawu | Ipeanut butter | Ibhotolo ye-almond |
|---|---|---|
| Inzuzo ephambili | Umxholo weproteni uphezulu kakhulu. Ayibizi kakhulu. | Iphezulu kwi-vitamin E, i-magnesium, kunye ne-fiber. |
| Uhlobo lwamafutha | Ityebile kumafutha alungileyo (i-monounsaturated). | Ubungakanani bamafutha alungileyo (i-monounsaturated) buphezulu nangakumbi kunebhotolo yamandongomane. |
| Izondlo ezongezelelweyo | Iqulethe ii-antioxidants ezifana ne-resveratrol. | Umxholo we-calcium uphezulu kancinci. |
Yintoni le mpuphu yebhotolo yamandongomane (PB2)?
Le yinto ekhoyo ngoku kwimarike. Yenziwa ngokucinezela amandongomane nokususa uninzi lweoyile kuwo. Ngenxa yoko, ineekhalori namafutha ambalwa kunebhotolo yamandongomane eqhelekileyo. Ithandwa ngabantu abenza umthambo kwaye baxhalabele iikhalori.
Uphando lwakutshanje lufumanise ukuba ukwazisa abantwana abancinci kakhulu ngeemveliso zamandongomane (phantsi kweliso likagqirha) kunokunciphisa umngcipheko wokuba ne-allergies zamandongomane kwixesha elizayo. Nangona kunjalo, le yingxaki ebucayi. Ngokuqinisekileyo kufuneka uthethe nogqirha wezingane ngaphambi kokuba unike umntwana wakho into efana nale.
Umyalezo Wokuya Ekhaya
- Ibhotolo yamandongomane kukutya okunesondlo, okutyebileyo kwiproteni, kodwa ukuze ufumane iingenelo ezipheleleyo, khetha uhlobo lwendalo olungenaswekile okanye ioyile eyongeziweyo .
- Ukuba ityiwa ngokulinganisela (iipuni ezi-1-2 ngosuku), inokunceda kwimpilo yentliziyo kunye nokulawula ubunzima.
- Ukuba wena okanye umntu kusapho lwakho une -allergy ye-peanut , ziphephe ngokupheleleyo. Musa ukuyithatha lula le nto.
- Ngaphambi kokuba uthenge ibhotile evenkileni, funda ilebheli rhoqo kwaye uqaphele izithako.
- Ukuba unesifo seswekile, isifo sentliziyo, okanye esinye isifo esinganyangekiyo, kungcono ukubonisana nogqirha wakho ngaphambi kokufaka into efana nebhotolo yamandongomane ekutyeni kwakho.
💬 Comments (0)
Akukho zimvo zithunyelweyo okwangoku. Faka uluvo lwakho apha okokuqala.
Faka uluvo lwakho