Abantu abaningi bacabanga ngamantongomane njengosawoti, amafutha, futhi anama-calories amaningi, noma ngokunembile, "ukudla okungenamsoco." Avame ukubonwa njengento ongayithola esitsheni sokudla okulula ebha noma ethengiswa enqoleni yokudla yasemgwaqweni. Kodwa ungamangala uma uthola ukuthi lokhu akulungile nhlobo.
Kungani amantongomane ewusizo ngempela emizimbeni yethu?
Iqiniso liwukuthi, ochwepheshe bezokudla manje bathi la mantongomane ayinto ebalulekile ekhishini lawo wonke umuntu ophilile (ngaphandle kokuthi, vele, une-allergy kuwo). Ngoba la mantongomane aqukethe izinto eziningi eziwusizo, okuhlanganisa amaprotheni, i-fiber, amafutha anempilo angama-monounsaturated, amavithamini, izakhamzimba, kanye nama-antioxidants .
Ikakhulukazi, izifundo eziningi ziye zafakazela ukuthi lezi zinhlobo zamantongomane zinekhono elimangalisayo lokunciphisa amazinga e-cholesterol embi emizimbeni yethu.
Lokhu kuqinisekiswe kahle kangangokuthi ngo-2003, i-U.S. Food and Drug Administration (FDA) yakhipha "isimangalo sezempilo esifanelekile" samakinati kanye namakinati athile ezihlahla, njenge-alimondi, ama-hazelnuts, ama-pecan, ama-pistachios, nama-walnuts. Okusho ukuthi, bavumela amaphakheji okudla ukuthi athi "ukudla i-ounce elilodwa (cishe amagremu angu-28) lamakinati nsuku zonke kunganciphisa ingozi yesifo senhliziyo."
Ngakho-ke, manje sekuyisikhathi sokubheka kabusha izinto ezingenangqondo. Kodwa khumbula, ukulinganisela kubalulekile.
Ezinye izinhlobo ezikhethekile zamantongomane ezinhle enhliziyweni
“Kunezinhlobo eziningi zamantongomane, kodwa akuzona zonke ezidalwe zilingana,” kusho ochwepheshe bezokudla. Ake sibheke ezimbalwa zazo ezizuzisa kakhulu.
Ama-walnuts - Awusizo kakhulu ebuchosheni nasenhliziyweni
Ama-walnuts ayisidlo esimangalisayo ngempela ngoba aqukethe amazinga aphezulu esakhamzimba esibalulekile esibizwa ngokuthi ama-omega-3 fatty acids , atholakala nasezinhlanzini ezinamafutha njenge-salmon ne-tuna.
Kalula nje, lawa ma-omega-3 yilawa:
- Kunciphisa amafutha amabi abizwa ngokuthi ama-triglycerides egazini lethu.
- Kuvimbela ukukhula kwama-plaque, okuyizinqwaba zamafutha ezakha ngaphakathi kwemithambo yegazi.
- Futhi kuyasiza ekuvimbeleni ukuqhekeka kwegazi.
Ocwaningweni lwabantu abadala abangu-58 abanesifo sikashukela, banikwa inqwaba yama-walnut ngaphezu kokudla kwabo kwansuku zonke okunempilo. Imiphumela yayimangalisa ngempela. Labo abadla ama-walnuts babona amazinga abo e-cholesterol enhle (i-HDL cholesterol) ekhuphuka kanye namazinga abo e-cholesterol embi (i-LDL cholesterol) ehla cishe ngo-10% .
Ama-alimondi - Acebile nge-Vitamin E
Ama-alimondi angenye inati elihle kakhulu elinezinzuzo eziningi zezempilo. Njengamanye amantongomane, acebile ngamaprotheni, i-fiber, amafutha anempilo, kanye namaminerali. Ngaphezu kwalokho, ama-alimondi acebile nge -vitamin E , i-antioxidant enamandla.
Umcwaningi wanika iqembu labantu abane-cholesterol ephezulu inqwaba yama-alimondi nsuku zonke izinyanga ezintathu. Umphumela waba ukwehla kwe-cholesterol yabo embi (LDL) ngo-4.4%. Labo abadle ama-alimondi amabili babona amazinga abo e-LDL ehla ngo-9.4%! Yilokho okungaba kuhle ukudla ama-alimondi ambalwa ngosuku.
Amanye amantongomane anempilo
Ngaphezu kwama-walnuts nama-alimondi, amantongomane afana namantongomane, ama-hazelnuts, ama-pecans, nama-pistachios nawo aqashelwe yi-FDA njengalungele inhliziyo. Ake sibheke izinzuzo zala mantongomane ambalwa.
| Uhlobo lwenathi | Inzuzo eyinhloko yezempilo |
|---|---|
| Ama-walnuts | Icebile kakhulu ku-Omega-3. Yehlisa i-cholesterol embi (i-LDL) kanye nama-triglycerides. |
| Ama-alimondi | Icebile ngevithamini E, i-fiber, namafutha anempilo. Yehlisa kakhulu amazinga e-cholesterol embi (LDL). |
| AmaPecan | Yehlisa i-cholesterol embi (LDL) kanye ne-triglycerides, futhi yandisa amazinga e-cholesterol enhle (HDL). |
| Amantongomane | Iqukethe amaprotheni amaningi. Iqukethe amafutha anempilo enhliziyweni. (Khetha lawo angenawo usawoti namafutha engeziwe). |
Kodwa-ke, amantongomane aseBrazil, amantongomane ase-macadamia, kanye namantongomane ase-cashew awafakiwe esimangalweni sezempilo se-FDA ngoba anamafutha amaningi. Kodwa-ke, ngokulinganisela , asenganikeza izinzuzo ezithile zezempilo.
Sizifaka kanjani lezi zinhlobo zamantongomane ekudleni kwethu?
Kulula ukwengeza amantongomane ekudleni kwakho kwansuku zonke. Ungawathenga eqoqwe ezitolo ezinkulu. Akukho ukulungiselela okukhethekile okudingekayo.
- Yidla cishe isigamu sesandla ngosuku njengesidlo sokudla okulula.
- Fafaza okumbalwa kusaladi yakho, i-oats yakho yasekuseni, noma i-yogurt yakho.
- Ungayifaka futhi ezintweni ezifana namasaladi e-pasta.
Kodwa into ebaluleke kakhulu lapha yile:
"Uma ukhetha amantongomane, qiniseka ukuthi ukhetha aluhlaza nangenawo usawoti ," kugcizelela ochwepheshe bezokudla. Amantongomane athosiwe ngoju, agcotshwe ngoshokoledi, nagcotshwe ngoshukela anezela amakhalori noshukela okungadingekile emzimbeni wakho, okunciphisa izinzuzo zawo zempilo.
Kufanele udle malini ngosuku?
Akudingeki udle isikhwama samantongomane ngosuku ukuze uthole lezi zinzuzo zezempilo. Isandla esincane ngosuku, cishe ama-ounces angu-1 kuya kwangu-1.5 (cishe amagremu angu-28-42), sanele. Amantongomane aqukethe amaprotheni amaningi kanye ne-fiber, ngakho uzozizwa usuthi ngisho nangemva kokudla okuncane.
Ngakho-ke, khumbula ukuthi ungakwenzi ngokweqile .
"Kungakhathaliseki ukuthi amantongomane amahle kangakanani, nawo aphezulu ngamakhalori. Uma udla kakhulu, ungakhuluphala," usho kanje. Uma ukhuluphala, izinzuzo zamantongomane ezinempilo enhliziyweni zingasuswa.
Into engcono kakhulu ongayenza ukufaka amantongomane esikhundleni samafutha angenampilo owadlayo (njengamafutha agcwele atholakala enyameni) ngamantongomane. Ngaleyo ndlela, ungathola izinzuzo zamantongomane ngaphandle kokufaka ama-calories engeziwe. Uma unenkinga efana ne-cholesterol, kungcono ukukhuluma nodokotela wakho ngalokhu.
Umlayezo Wokuya Nawe Ekhaya
- Amantongomane ayikudla okubalulekile okwehlisa i-cholesterol embi (LDL) futhi kuvikela impilo yenhliziyo.
- Ukudla amantongomane ambalwa (cishe amagremu angu-28-42) nsuku zonke kwanele. Ukudla okungaphezu kwalokho kungaholela ekukhuluphaleni.
- Uma uthenga amantongomane, khetha njalo aluhlaza/angenawo usawoti, ngaphandle kosawoti owengeziwe, ushukela, noma ezinye izithako .
- Ngokufaka amantongomane esikhundleni samafutha angenampilo ekudleni kwakho, ungavuna izinzuzo ngaphandle kokufaka amakhalori engeziwe.
- Uma unezinkinga zezempilo ezikhona kakade, kubaluleke kakhulu ukubonisana nodokotela wakho ngaphambi kokwenza izinguquko ezinjalo ekudleni kwakho.
💬 Comments (0)
Awekho amazwana athunyelwe okwamanje. Faka amazwana akho lapha okokuqala ngqa.
Engeza amazwana akho