Amantongomane ayinto esiyithandayo sonke ukuyidla. Akukuhle yini ukudla amantongomane ngenkathi sizijabulisa nje, sibukele i-movie, noma sixoxa nabangani? Kodwa wake wacabanga ukuthi la mantongomane amnandi amnandi kangakanani emizimbeni yethu, noma ukuthi ngezinye izikhathi angaba yingozi yini? Namuhla, ake sixoxe ngezinzuzo nezingozi, izinzuzo zezempilo, nezinto okudingeka siziqaphele.
Ayini ngempela amantongomane?
Abantu abaningi bacabanga ukuthi amantongomane awuhlobo lwamantongomane njenge-cashew nama-alimondi. Kodwa akunjalo ngempela. Amantongomane awuhlobo lwamantongomane, okusho ukuthi angowomndeni ofanayo wezitshalo nophizi, ubhontshisi, kanye nodali esikudlayo. Abizwa nangokuthi "amantongomane angaphansi komhlaba." Lokho kungenxa yokuthi akhula ngaphansi komhlaba njengesithelo sesitshalo, hhayi ezihlahleni.
Uma ubheka umlando, kuthiwa lesi sitshalo samakinati sivela eNingizimu Melika. Ngisho nezimbiza zobumba ezenziwe ngesimo samakinati, ezineminyaka engaba ngu-3,500 ubudala, zitholakale kulezo zindawo. Ngakho-ke lokhu ukudla okudala kakhulu futhi okuyigugu.
Izinzuzo zezempilo zokudla amakinati
Amantongomane awayona nje into yokudla okulula okumnandi, ayisidlo esimnandi kakhulu esigcwele izakhamzimba. Ake sibone ukuthi yiziphi izinzuzo amantongomane azilethayo emizimbeni yethu.
1. Kuhle kakhulu empilweni yenhliziyo
Uma sicabanga ngokuthi "kuhle enhliziyweni," sicabanga ngamantongomane afana nama-walnut nama-alimondi. Kodwa ucwaningo luthole ukuthi amantongomane nawo anezinzuzo ezifanayo.
Amantongomane acebile ngama-fatty acids angenasawoti kanye nangenasawoti amaningi, awusizo emizimbeni yethu. Lawa mafutha "amahle" anciphisa izinga le-cholesterol embi (i-LDL cholesterol) emizimbeni yethu. Aphinde asize ekulawuleni umfutho wegazi. Lokhu kunciphisa ingozi yezifo ezingathi sína njengesifo senhliziyo kanye nesifo sohlangothi. Ngaphezu kwalokho, amantongomane nawo asiza ekunciphiseni ukuvuvukala emzimbeni, ngoba lokhu kuvuvukala kungenye yezimbangela zesifo senhliziyo.
2. Kusiza ekunciphiseni isisindo
Cabanga ngakho, ingabe umuntu ozama ukwehlisa isisindo angadla amakinati? Impendulo ithi "yebo". Amakinati acebile ngamaprotheni kanye ne-fiber. Lokhu kukwenza uzizwe usuthi ngisho nangemva kokudla okuncane. Lokhu kusiza ukulawula ukudla ngokweqile.
Ezinye izifundo zikhombisile ukuthi ukudla inani elilinganiselwe lamakinati nsuku zonke akubangeli ukukhuluphala. Eqinisweni, kungakusiza ngisho nokwehlisa isisindo.
3. Kunciphisa ingozi yesifo sikashukela
Amantongomane awukudla okune-glycemic ephansi . Kalula nje, ukudla amantongomane akubangeli amazinga kashukela egazini lakho akhuphuke. Izifundo zikhombisile ukuthi ukudla amantongomane kunganciphisa ingozi yesifo sikashukela sohlobo 2 .
4. Kusiza ekuvikeleni umdlavuza
Ama-antioxidants kanye ne -resveratrol kuma-peanutAmantongomane aqukethe ama-phytochemicals afana nama-catechin. Ucwaningo luthole ukuthi lawa asiza ekuvimbeleni ukukhula kwamaseli omdlavuza. Ikakhulukazi, kuye kwabonakala ukuthi abantu asebekhulile banganciphisa ingozi yohlobo lomdlavuza wesisu (`gastric noncardia adenocarcinoma`) ngokudla amantongomane nebhotela lamantongomane.
5. Kuthuthukisa ukusebenza kobuchopho kanye nenkumbulo
Amantongomane acebile ngezakhamzimba ezifana ne -niacin, i-vitamin E, kanye ne-resveratrol . Lokhu kungasiza ekuvikeleni isifo i-Alzheimer's . Ikakhulukazi, kutholakale ukuthi ukuthola i-vitamin E ekudleni kwemvelo njengamantongomane kuzuzisa kakhulu ubuchopho kunokukuthatha ngendlela yamaphilisi.
Inani lokudla okunempilo lamakinati
Amantongomane ayimithombo yokudla okunempilo. Ake sibheke izakhamzimba eziyinhloko eziqukethwe kuwo nokuthi asebenzelani nemizimba yethu.
| Uhlobo lokuphakelayo | Inkonzo emzimbeni |
|---|---|
| Amaprotheni | Kubalulekile ekukhuleni kwemisipha nasekulungiseni amaseli omzimba. |
| Amafutha Angagcwalisiwe | Kuvikela inhliziyo futhi kunciphisa amazinga e-cholesterol embi. |
| I-Fiber | Kwenza kube lula ukugaya ukudla, kuvimbela ukuqunjelwa, futhi kunikeze umuzwa wokugcwala. |
| I-Niacin (i-Niacin - iVithamini B3) | Kusiza ukuguqula ukudla kube amandla. |
| I-Vitamin E | I-antioxidant enamandla. Ivikela kuma- free radicals alimaza amangqamuzana. |
| I-Magnesium | Kubalulekile ekulawuleni umfutho wegazi, amazinga kashukela, kanye nokusebenza kwemisipha. |
Nansi imininingwane yokudla okunempilo nge-ounce elilodwa lama-peanut athosiwe (cishe amagremu angu-28, okungaba ama-peanut angu-35 ngokuphakelwa ngakunye):
- Amakhalori: 180
- Amaprotheni: 8 amagremu
- Amafutha: 15 amagremu
- I-fibre: amagremu ama-2
Izinto okufanele uziqaphele uma udla amantongomane
Kungakhathaliseki ukuthi amantongomane awusizo kangakanani, kunezikhathi lapho kudingeka siqaphele khona. Amantongomane awanikezi izinzuzo ezifanayo kuwo wonke umuntu.
1. Ukungezwani Nokudla Kwamantongomane
Lokhu kuyinto ebaluleke kakhulu. Amantongomane angenye yezinto ezivame kakhulu ukungezwani nokudla emhlabeni. Kwabanye, lokhu kungaba kubi kakhulu .
| Izinga lokungezwani komzimba | Izimpawu |
|---|---|
| Ukungezwani komzimba okuvamile | Ukuluma, isicanucanu, ukuvuvukala kobuso. |
| Ukungezwani komzimba okukhulu (i-Anaphylaxis) | Ubunzima bokuphefumula, ukulahlekelwa ukwazi, ukuhlanza, ukuxhuzula, ubuhlungu besifuba, ukuvuvukala kolimi noma izindebe, ukozela ngokweqile, isiyezi. |
Isexwayiso: Uma uhlangabezana nanoma yiziphi zalezi zimpawu ngemva kokudla amakinati, ikakhulukazi uma zinzima kakhulu , hamba uye eMnyangweni Wezimo Eziphuthumayo (ETU) wesibhedlela ngokushesha . Lokhu kungaba yisimo esisongela ukuphila. Ngisho noma unezimpawu ezincane, qiniseka ukuthi ubona udokotela wakho ukuze akunike iseluleko.
2. Izinkinga zokugaya ukudla
Ngisho noma abanye abantu bengenawo amagciwane kuma-peanut, ukudla kakhulu kungabangela ukucasuka kwesisu nokuqunjelwa. Ngakho-ke kungcono ukunciphisa ukudla kwakho kube yinani elinconywayo (cishe i-ounce elilodwa ngosuku) .
3. Ubuthi Bokudla
Ngezinye izikhathi, uma amantongomane engagcinwanga kahle, angakhula amagciwane ayingozi. Ama-bacteria i-Salmonella noma i-fungus i-Aspergillus flavus angakhula. Ngakho-ke, kubalulekile ukuthenga amantongomane emithonjeni ethembekile futhi emaphaketheni apakishwe kahle.
4. Usawoti noshukela owengeziwe
Amanye amantongomane esitolo anezele usawoti omningi ukuze athuthukise ukunambitheka kwawo. Futhi, ibhotela lamantongomane kungenzeka ukuthi linezele ushukela omningi nosawoti omningi . Lokhu akukuhle emzimbeni. Ngakho-ke funda ilebula elisephaketheni bese ukhetha imikhiqizo enosawoti noshukela omningi noma ungabi nayo nhlobo.
Umlayezo Wokuya Nawe Ekhaya
- Amantongomane awukudla okunomsoco okucebile ngamaprotheni, amafutha anempilo, amavithamini kanye namaminerali.
- Amantongomane awusizo kakhulu empilweni yenhliziyo, ukulawula isisindo, ukunciphisa ingozi yesifo sikashukela, kanye nokusebenza kobuchopho.
- Kungakhathaliseki ukuthi zinhle kangakanani, kubalulekile ukuzidla ngokulinganisela. Amantongomane angu-30-35 (i-ounce elilodwa) ngosuku anele.
- Uma une-allergy yamantongomane, gwema ukuwadla ngokuphelele. Funa iseluleko sezokwelapha ngokushesha uma uba nezimpawu zokungezwani komzimba.
- Uma uthenga amantongomane noma ibhotela lamantongomane esitolo, gwema lawo anosawoti noshukela omningi owengeziwe . Funda ilebula ngokucophelela.
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