Sonke sibone izinhlobo ezahlukene zamantongomane uma siya esitolo. Njengama-cashew, amantongomane, nama-alimondi, ama-hazelnuts nawo awuhlobo lwentongomane olumnandi kakhulu nolunempilo. Kungenzeka ukuthi uwadle noshokoledi. Afana nebhola elincane, elingangemabula enkulu. Uma edliwa engaphekiwe, anomumo oqinile one-'chili' coating. Kodwa izinzuzo zezempilo ezifihliwe ngaphakathi kwala mantongomane amancane azibalulekile. Ngakho-ke namuhla, ake sixoxe ngokuthi la mantongomane amangalisayo abizwa ngokuthi ama-hazelnuts amnandi kangakanani emzimbeni wethu.
Yiziphi izinzuzo eziyinhloko zezempilo zama-hazelnut?
Ama-hazelnut awawona nje ukudla okulula okumnandi. Ayindlela enhle yokuthola amaprotheni asekelwe ezitshalweni futhi anikeze imizimba yethu amandla asheshayo. Ngaphezu kwalokho, anezinye izinzuzo eziningi. Ake sibheke izinzuzo eziyinhloko.
1. Kusiza ukugcina inhliziyo yakho iphilile
Cabanga ngakho, inhliziyo yethu ifana nenjini emizimbeni yethu. Ngakho-ke kubaluleke kangakanani ukuyinakekela kahle? Ama-hazelnut angukudla okucebile ngama -fatty acid e-Omega-3 . Lawa ma-Omega-3 afana nomngane omkhulu wenhliziyo. Ucwaningo luthole ukuthi anekhono elimangalisayo lokunciphisa ingozi yesifo senhliziyo.
Akukhona lokho kuphela, ama-hazelnut aqukethe inani elikhulu lama -antioxidants anamandla. Kalula nje, lawa ma-antioxidants anciphisa umonakalo kumaseli emzimbeni wethu, okungukuthi, ukucindezeleka kwe-oxidative . Lokhu kucindezeleka kwe-oxidative yikho okubangela izifo ezifana nomfutho wegazi ophakeme. Ama-phenolic compounds kuma-hazelnut asiza ukunciphisa izinga le-cholesterol embi emzimbeni wethu futhi alawule ukuvuvukala okungadingekile emzimbeni. Uma konke lokhu kuhlangana, inhliziyo yethu iyajabula futhi iphilile.
2. Kungasiza ekunciphiseni ingozi yomdlavuza
Igama elithi umdlavuza liyasesabisa. Njengoba sixoxile ngaphambili, ukwanda kokucindezeleka kwe-oxidative kungandisa ingozi yokuthola izinhlobo ezithile zomdlavuza. Ama-enzyme e-antioxidant afana ne-manganese superoxide dismutase, atholakala kuma-hazelnuts, angasiza ekunciphiseni lokhu kucindezeleka kwe-oxidative nokulawula ingozi yomdlavuza.
Okubaluleke kakhulu, ama-hazelnut acebile nge-vitamin E. I-Vitamin E ifana nesivikelo esivikela amangqamuzana emizimba yethu ekulimaleni okungaholela kumdlavuza.
Ngaphezu kwalokho, ama-hazelnut angumthombo omuhle wamakhemikhali abizwa ngokuthi ama-proanthocyanidins , okukholelwa ukuthi asiza ekunciphiseni ingozi yomdlavuza. Izifundo ze-Test-tube kanye nezilwane zibonise ukuthi la makhemikhali angasiza ekuvimbeleni nasekwelapheni izinhlobo ezithile zomdlavuza. Nakuba kudingeka ucwaningo olwengeziwe ukuze kubonwe ukuthi le miphumela iyafana yini kubantu, lokhu okutholakele ekuqaleni kuyathembisa kakhulu.
Ake sibheke ukudla okunomsoco okuqukethwe kuma-hazelnuts.
Ama-hazelnut awaqukethe i-cholesterol nhlobo. Kunalokho, aqukethe amafutha anempilo njenge-omega-3, alungele inhliziyo. Lawa anikeza imizimba yethu amandla amahle.
Ngaphezu kwalokho, ama-hazelnut ayinqolobane yamavithamini namaminerali. Nakhu aqukethe:
- I-Vitamin E
- I-Thiamine (ivithamini B1)
- I-Magnesium
- Ithusi
- I-Manganese
- I-Vitamin B6
- I-Folate
- I-Phosphorus
- I-Potassium
- I-Zinc (iTuttanagam)
Konke lokhu kubalulekile ezinqubweni ezahlukene emzimbeni wethu.
| Ulwazi lokudla okunempilo ngamagremu angu-50 ama-hazelnuts (iphakethe eli-1 lamagremu angu-50) | |
|---|---|
| Uhlobo lokuphakelayo | Usayizi |
| Amakhalori (amandla) | 314 |
| Amafutha | Amagremu angu-30.4 |
| I-Cholesterol | amamiligremu angu-0 |
| I-Sodium | amamiligremu angu-0 |
| Ama-carbohydrate | 8.35 amagremu |
| I-Fiber | 4.85 amagremu |
| Ushukela | Amagremu angu-2.17 |
| Amaprotheni | Amagremu angu-7.5 |
Kulungile yini ukudla okuningi ngendlela othanda ngayo ngoba kukuhle kuwe? - Masiqaphele inani!
Leli iphuzu elibaluleke kakhulu. Amantongomane afana nama-hazelnut anamafutha angaba ngu-80%. Nakuba iningi lawo lingamafutha anempilo, kubalulekile ukukhumbula ukuthi igremu lamafutha liqukethe amakhalori aphindwe kabili kunegremu lama-carbohydrate noma amaprotheni.
Lokho kusho ukuthi, uma udla inqwaba yama-hazelnut, ungangeza amakhalori amaningi emzimbeni wakho ngaphandle kokuqaphela. Ngakho-ke, kubaluleke kakhulu ukuqaphela inani olidlayo. Into engcono kakhulu ukukala inani olidingayo ngosuku, njengendebe encane, kunokudla iphakethe lama-hazelnut ngesikhathi esisodwa. Ngemuva kwalokho ungajabulela lokhu kudla okunempilo ngokulawula.
Enye into ukuthi izinzuzo zezempilo zala ma-nut zingalahleka uma egcotshwe kakhulu ushukela, ushokoledi, noma usawoti. Uma udla ama-hazelnut ngenxa yezinzuzo zawo zempilo, zama ukugwema ushokoledi kanye nalawo anosawoti ngangokunokwenzeka bese uwadla esesimweni sawo semvelo.
Ungawafaka kanjani ama-hazelnuts ekudleni kwakho?
Ama-hazelnut amasha angadliwa engaphekiwe ngokuwahluba bese udla izinhlamvu ezingaphakathi. Kodwa ungawafaka ekudleni kwakho kwansuku zonke. Lokhu kuzokwengeza ukunambitheka okuyingqayizivele kanye nokudla okunomsoco esitsheni. Ama-hazelnut ahambisana kahle nezinto ezifana noshokoledi, amakhiwane, ubhanana kanye ne-caramel.
Nazi ezinye izitsha ezimnandi ongazipheka usebenzisa ama-hazelnuts:
- Amabhisikidi namakhukhi
- Izinhlobo zesinkwa
- Ama-muffin
- Ikhekhe lezithelo
- Ama-brownie
- Amasaladi (angadatshulwa abe yizicucu bese efafazwa phezulu)
- Ezinye izinhlobo zesobho
- Ungangeza futhi okuncane ku-porridge yethu ye-oatmeal noma ngisho ne-yogurt.
Uma unenkinga ngokufaka into efana nale ekudleni kwakho, ikakhulukazi uma unezinye izimo zezokwelapha, kungcono ukukhuluma nodokotela wakho ngakho.
Umlayezo Wokuya Nawe Ekhaya
- Ama-hazelnut alungele kakhulu impilo yenhliziyo yakho ngoba acebile ngama-omega-3 nama-antioxidants.
- I-vitamin E kanye nezinye izinto eziqukethwe kulezi zingasiza ekunciphiseni ingozi yomdlavuza.
- Nakuba ama-hazelnut enempilo, aqukethe amakhalori amaningi, ngakho-ke qaphela ukuthi udla malini. Isandla esincane ngosuku sanele.
- Esikhundleni sama-hazelnut ambozwe ushukela, usawoti, noma ushokoledi, yidla ama-hazelnut emvelo, aluhlaza noma nini lapho kungenzeka.
- Njenganoma yikuphi ukudla, kuphumelela kakhulu ukufaka ama-hazelnut njengengxenye yokudla okulinganiselayo.
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