Kungakhathaliseki ukuthi siya esitolo noma esitolo esikhulu, amantongomane yinto esivame ukuyibona. Sithanda ukudla izinto ezifana nama-cashew, amantongomane, ama-alimondi, nama-walnut ngoba anambitheka kahle. Kodwa bewazi ukuthi lokhu kudla akugcini nje ngokunambitha okuhle, kodwa futhi kunezinzuzo eziningi zezempilo imizimba yethu engenakukwazi ngisho nokuzicabanga? Kalula nje, amantongomane awayona nje into enambitheka kahle, kodwa ayisidlo esihle kakhulu esigcwele ukudla okunomsoco. Namuhla, ake sixoxe ngezinzuzo zangempela zokufaka la mantongomane ekudleni kwethu.
Yiziphi izinzuzo zokudla amantongomane emizimbeni yethu?
Amantongomane awukudla okunomsoco kakhulu okuqukethe amavithamini namaminerali amaningi adingwa yimizimba yethu. Ikakhulukazi, aqukethe ingxenye ebizwa ngokuthi i-ALA omega-3 fatty acids . Ezinye zezinzuzo zezempilo zalokhu zifaka phakathi ukusiza ukulawula izimo ezifana ne-rheumatoid arthritis nokuvikela ezifweni ezifana ne-Alzheimer's.
Ngaphezu kwalokhu, ake sibheke ezinye izinzuzo ezibalulekile.
| Inzuzo eyinhloko | Kwenzeka kanjani lokho? |
|---|---|
| Kusiza ukwehlisa isisindo. | Amantongomane anamafutha amaningi, okungawenza angafaneleki kulabo abazama ukwehlisa isisindo. Kodwa empeleni anamafutha amaningi angagcwele, alungele umzimba. Ukuwadla kungakusiza uzizwe usuthi, okukusiza ugweme ukudla ngokweqile. Ucwaningo luye lwabonisa nokuthi abantu abadla amantongomane njalo banamathuba amancane okukhula ngesisindo. |
| Kusiza ukulawula isifo sikashukela | Ucwaningo luthole ukuthi abantu abanesifo sikashukela sohlobo lwesibili abadla amantongomane izinsuku ezingaphezu kwezinhlanu ngesonto banganciphisa ingozi yabo yesifo senhliziyo cishe ngo-17%. Khuluma nodokotela wakho ngalokhu. |
| Kuvimbela izifo zenhliziyo | Kukhona ukuxhumana okuqinile phakathi kwamantongomane nempilo yenhliziyo. Abantu abadla amantongomane okungenani kane ngesonto banengozi encishisiwe kakhulu yesifo senhliziyo kanye nokuhlaselwa yinhliziyo. |
| Ilawula amazinga e-cholesterol | Amantongomane asiza ekunciphiseni i-cholesterol embi, noma i-LDL cholesterol, kanye namazinga e-triglyceride emzimbeni. Uma amazinga e-cholesterol elawulwa, ingozi yokuthola izifo zenhliziyo ezifana nesifo sohlangothi iyancipha. |
Yiziphi izakhamzimba eziqukethwe kumantongomane?
Amantongomane awukudla okucebile ngevithamini E. Ivithamini E iyiqembu lama-compounds anezakhiwo zokulwa ne-antioxidant. Lawa asiza ekuvimbeleni umdlavuza futhi avikele ekushayweni yi-osteoporosis.
Kalula nje, amantongomane awagcini nje ngokuba ukudla okulula okumnandi, kodwa futhi ayibhomu elinomsoco eliqinisa amasosha omzimba wethu.
Ngaphezu kwalokho, amantongomane acebile ngezakhi ezilandelayo:
- I-Folate
- I-Magnesium
- I-Potassium
- I-calcium
- I-Phosphorous
Yini evame ukufakwa engxubeni yamantongomane?
Ake sithi udla inkomishi eyi-1/4 (indebe eyi-1/4) yenhlanganisela yezinhlobo ezahlukene zamantongomane. Nazi izindinganiso zokudla ezivamile eziqukethwe yilezi:
| Isigaba sezakhamzimba | Inani eliqukethwe ( ngesisindo ) |
|---|---|
| Amakhalori | 220 |
| Amaprotheni | Amagremu ayi-6 |
| Amafutha | Amagremu angu-19 |
| Ama-carbohydrate | amagremu angu-8 |
| I-Fiber | Amagremu ama-3 |
| Ushukela | Amagremu ama-2 |
Ungadla kanjani izinhlobo ezifanele zamantongomane?
Manje usuyaqonda ukuthi amantongomane awusizo kangakanani. Kodwa into ebaluleke kakhulu ukuthi akuzona zonke izingqwembe zamantongomane esitolo ezifanayo. Amanye anosawoti omningi kakhulu, kanti amanye anezinongo ezengeziwe. Lokhu kunganciphisa inani langempela lokudla okunomsoco wamantongomane. Ngakho-ke, kungcono ukukhetha amantongomane aluhlaza angafakwanga lutho kuwo noma nini lapho kungenzeka.
Amantongomane ayisidlo esimnandi esingadliwa nganoma yisiphi isikhathi sosuku. Kuhle kakhulu ukudla amantongomane ukuze ukhulise amazinga akho amandla emini uma uzizwa ukhathele noma ulele.
Nazi ezinye izindlela ongangeza ngazo amantongomane ekudleni kwakho:
- Faka ama-walnuts aqoshiwe ku-yogurt oyidlayo.
- Yenza ibhotela le-alimondi ngokugaya ama-alimondi ekhaya. Lokhu kuyindlela enhle kakhulu esikhundleni sebhotela lamantongomane.
- Yenza ikhekhe elimnandi ngobhanana namantongomane.
- Fafaza amantongomane, njenge-pecans, phezu kwanoma iyiphi isaladi oyenzayo.
- Uma wenza irayisi elithosiwe ngemifino noma ama-chops, engeza ama-cashew.
- Faka ama-alimondi ambalwa ku-protein shake eyenziwe ngebhanana nobisi oluncane.
- Fafaza ingxube yama-walnuts agayiwe namantongomane phezu kwengcezu yenkukhu eyosiwe.
Umlayezo Wokuya Nawe Ekhaya
- Amantongomane awukudla okumnandi nokunomsoco.
- Ukudla amantongomane kunganikeza izinzuzo eziningi, njengokulawula isisindo, ukulawula isifo sikashukela, kanye nempilo yenhliziyo.
- Ukuze uthole imiphumela emihle kakhulu, khetha njalo amantongomane aluhlaza angenawo usawoti noma ukunambitheka okwengeziwe.
- Amantongomane aqukethe amakhalori amaningi, ngakho-ke qaphela ukuthi udla malini ngosuku. Isandla esincane singaphezu kokwanele ngosuku.
- Uma unesifo sikashukela, isifo senhliziyo, noma esinye isimo sezokwelapha, qiniseka ukuthi ukhuluma nodokotela wakho ngaphambi kokwenza noma yiziphi izinguquko ezinkulu ekudleni kwakho.
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