Sonke sithanda ukudla amantongomane afana nama-cashew, amantongomane, nama-alimondi, akunjalo? Lawa mahle kakhulu uma uzizwa ulambile kancane, noma ufuna nje ukudla okuthile okumnandi. Kodwa okwamanje, kukhona uhlobo lwamantongomane ezweni lakithi abantu abaningi abangakaze baluzwe, kodwa lugcwele ukudla okunomsoco futhi lunezinzuzo ezinhle zezempilo. Lawo amantongomane e-pecan. Nakuba ebukeka njenge-walnut ekuqaleni, ukunambitheka kwawo kanye nezakhiwo zawo kuhlukile. Ngakho-ke namuhla, ake sixoxe ngaleli gugu elincane elinomsoco.
Ziyini lezi zinhlobo zama-pecan?
Kalula nje, ama-pecan ayizithelo zohlobo olukhethekile lomuthi olukhula emazweni afana ne-United States neMexico. Njengama-cashew ezweni lakithi, abantu abaningi bayawathanda ngenxa yokunambitheka kwawo okubushelelezi kwebhotela kanye nobumnandi bemvelo.
Kodwa akukhona nje kuphela ukunambitheka, kodwa futhi kuyisikhungo sokudla okunempilo. Igcwele amavithamini, amaminerali, amaprotheni, amafutha anempilo , kanye ne-fiber. Ngaphezu kwalokho, ama-pecan aluhlaza awanayo i-cholesterol, i-sodium, kanye nama-carbohydrate amancane kakhulu.
| Ukudla okunomsoco ku-ounce elilodwa (amagremu angu-28 / cishe amantongomane angu-19) ama-pecan | |
|---|---|
| Amakhalori | 196 |
| Amafutha aphelele | Amagremu angu-20.4 |
| Uhlobo oluhle lwamafutha (amafutha agcwele i-monounsaturated) | Amagremu angu-11.6 |
| Ama-carbohydrate | Amagremu angu-3.9 |
| I-Fiber Yokudla | Amagremu angu-2.7 |
| Ushukela | 1.1 amagremu |
| Amaprotheni | Amagremu angu-2.6 |
Izinzuzo ezimangalisayo zezempilo zokudla ama-pecan
Inhlanganisela yamaprotheni, amafutha amahle, kanye ne-fiber etholakala kulezi zimbewu ezincane ayiniki nje kuphela imizimba yethu amandla, kodwa futhi ilawula indlala futhi isenza sizizwe sisuthi isikhathi eside.
Umngane omkhulu enhliziyweni
Ama-pecan awukudla okucebile nge -calcium, i-magnesium, kanye ne-potassium . Zonke lezi zakhi zomzimba ezintathu zisebenza ndawonye ukusiza ukulawula umfutho wegazi lethu.
Into ebaluleke kakhulu ukuthi amafutha kuma-pecan anamafutha amaningi angagcwalisiwe . Lokhu kufana nohlobo oluhle lwamafutha atholakala kuma-avokhado. Uma udla ukudla okunamafutha amaningi agcwalisiwe njenge-potato chips esikhundleni sokudla okunamafutha amaningi agcwalisiwe, unganciphisa izinga le-cholesterol embi, noma i-LDL (Low-Density Lipoprotein) cholesterol emzimbeni wakho. Ukwehlisa i-LDL cholesterol kusho ingozi ephansi yesifo senhliziyo kanye nesifo sohlangothi.
Ucwaningo lwamuva nje luthole ukuthi abantu abadla ama-pecan nsuku zonke babenamazinga aphansi kakhulu e-cholesterol embi kunalabo abangawadli.
Kusiza ukulawula isifo sikashukela
Ama-Pecan ayisidlo esihle kakhulu kubantu abanesifo sikashukela ngoba anenkomba ye-glycemic ephansi kakhulu. Lokhu kusho ukuthi ukuwadla akubangeli ukwanda okungazelelwe kwamazinga kashukela egazini.
Akukhona lokho kuphela, uma udla ama-pecan ambalwa anokudla okunenkomba ephezulu ye-glycemic njengelayisi, azosiza futhi ukulawula izinga lokwenyusa ushukela egazini lakho. Futhi, ukudla ama-pecan ambalwa uma ulambile kungakusiza uzizwe usuthi, ukuze ukwazi ukulawula ukudla kwakho okunoshukela omningi.
Ukuqeda ubuhlungu bamalunga (i-Arthritis)
AmaPecan aqukethe ama-omega-3 fatty acids . Lawa anganciphisa ukuvuvukala nokuvuvukala emzimbeni. Ngakho-ke, angasiza ekunciphiseni ubuhlungu obubangelwa izifo zamalunga njenge-arthritis. Ngaphezu kwalokho, izakhamzimba ezifana ne-magnesium, i-calcium, i-vitamin E, ne-zinc nazo zinegalelo kule mfanelo yokunciphisa ukuvuvukala.
Zivikele ezifweni.
I-Vitamin A, i-vitamin E, kanye ne-zinc kuyizakhamzimba ezibalulekile ekugcineni amasosha omzimba ethu eqinile. Ama-Pecan acebile kuzo zontathu. Aqukethe ne-folate, esiza ekuvikeleni ekulimaleni kwe-DNA okungaholela kumaseli omdlavuza.
AmaPecan awukudla okucebile ngama -antioxidants . Ama-antioxidants afana namasosha amancane asivikela kuma-free radicals alimaza amangqamuzana ethu. Lo monakalo wamangqamuzana uyimbangela yezifo ezinkulu njenge-Alzheimer's, isifo sikaParkinson kanye nomdlavuza.
Qaphela lezi zinto uma udla ama-pecan.
Nakuba kuwusizo, okuningi kakhulu akukuhle. Kunezinto ezimbalwa okudingeka siziqaphele lapho sidla ama-pecan.
- Ukungezwani komzimba: Njenganoma yiliphi i-nut, ama-pecan angabangela ukusabela kokungezwani komzimba kwabanye abantu. Uma une-allergies kwamanye ama-nut, qaphela ngaphambi kokudla ama-pecan. Uma kudingeka, xhumana nodokotela wakho.
- Izinkinga zokugaya ukudla: AmaPecan agcwele i-fiber. Nakuba lokho kuyinto enhle, ukudla kakhulu ngesikhathi esisodwa kungabangela ukuqunjelwa, ubuhlungu besisu, kanye negesi. Ngakho-ke, engeza okuncane ekudleni kwakho kwansuku zonke.
- Qaphela usayizi wesabelo: Nakuba ama-pecan aqukethe amafutha anempilo , nawo aphezulu ngamakhalori. Ngakho-ke uma ubheka isisindo sakho, qaphela usayizi wesabelo. Ama-pecan angu-19 (cishe i-ounce) ngosuku anele.
- Qaphela ama-pecan acutshunguliwe: Ama-pecan athengiwe esitolo, apakishwe, afakwe usawoti, noma athosiwe ngoshukela angagcwala ama-calories angadingeki namafutha angenampilo. Khetha ama-pecan aluhlaza noma nini lapho kungenzeka.
Ungawafaka kanjani ama-pecan ekudleni kwakho?
Kulula kakhulu ukuzifaka ekudleni.
- Esikhundleni sokudla amabhisikidi nama-potato chips ngesikhathi setiye ntambama, yidla ama-pecan.
- Fafaza kancane i-oats yakho yasekuseni, isaladi, noma i-yogurt. Inezela kokubili ukunambitheka kanye nezinzuzo.
- Uma wenza ama-pancake, ama-muffin, noma amakhekhe, zama ukwengeza izingcezu ze-pecan esikhundleni sama-chocolate chips.
- Ukunambitheka kuyathuthuka uma lokhu kuthosiwe kancane.
| Uhlobo lwenathi | Amaprotheni (amagremu angu-28) | Amafutha amahle (amagremu angu-28) | Amakhalori (ngamagremu angu-28) |
|---|---|---|---|
| AmaPecan | Amagremu angu-2.6 | Amagremu angu-11.6 (i-Monounsaturated) | 196 |
| Ama-walnuts | 4.3 amagremu | Amagremu angu-13.4 (i-Polyunsaturated) | 185 |
| Ama-alimondi | Amagremu ayi-6 | Amagremu angu-9 (i-Monounsaturated) | 164 |
Njengoba ubona etafuleni elingenhla, uhlobo ngalunye lwe-nut lunezinzuzo zalo ezihlukile. Ama-alimondi aphezulu ngamaprotheni, ama-walnut aphezulu ku-omega-3, kanti ama-pecan aphezulu kuma-antioxidants namafutha anempilo yenhliziyo. Ngakho-ke, kungcono ukushintshanisa phakathi kwalezi zinhlobo bese uwafaka ekudleni kwakho ngamanani afanele.
Umlayezo Wokuya Nawe Ekhaya
- Amantongomane e-pecan ayisidlo esimnandi esigcwele amavithamini, amaminerali, ama-antioxidants, namafutha anempilo .
- Lokhu kuwusizo ikakhulukazi empilweni yenhliziyo, ukulawula isifo sikashukela, kanye nokunciphisa ukuvuvukala emzimbeni.
- Njengoba okuqukethwe kwamakhalori kuphakeme impela, ukudla ingcosana (cishe amantongomane angu-19) ngosuku kwanele.
- Uma une-allergies kumantongomane, qaphela ngaphambi kokudla ama-pecan. Uma ungabaza, xhumana nodokotela wakho.
- Zama ukudla ama-pecan aluhlaza ngaphandle koshukela noma usawoti owengeziwe ngangokunokwenzeka.
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