Sika ucezu lwesinkwa, noma ngebhisikidi... Ibhotela lamantongomane manje seliyinto ethandwa kakhulu emakhaya ethu. Ikakhulukazi izingane ezincane ziyalithanda. Kodwa ingabe lilungele umzimba kanye nokunambitheka? Abanye bathi likwenza ukhuluphale, abanye bathi lilungele inhliziyo. Limayelana nani ngempela le ndaba? Ake sixoxe ngayo ngokunembile nangokulula namuhla.
Kalula nje, liyini ibhotela lamantongomane?
Kulula kakhulu. Ibhotela lamantongomane liyinhlama ejiyile eyenziwe ngokugaya amantongomane athosiwe kahle. Liwukudla okuthandwa kakhulu, okucebile ngamaprotheni emhlabeni wonke.
Kodwa nansi into okudingeka siyiqaphele kakhulu. Akuwona wonke amabhodlela ebhotela lamakinati esitolo afanayo. Ezinye izinkampani zengeza izinto ezifana noshukela, uwoyela wemifino, namafutha e-trans ukuze kuthuthukiswe ukunambitheka futhi kulondolozwe. Lezi zinto zinganciphisa ubuhle bemvelo bebhotela lamakinati.
Ngakho-ke, uma ukhetha ibhotela lamantongomane, qiniseka ukuthi uyalifunda ilebula . Kungcono ukukhetha uhlobo "lwemvelo" olungafakwanga lutho kulo, olunezinongo nje kanye nosawoti omncane.
Ake sibheke ukudla okunomsoco okuqukethwe ebhotela lamakinati.
Okuqukethwe kokudla okunempilo kwezipuni ezimbili (cishe amagremu angu-32) zebhotela lamantongomane lemvelo ngokuvamile kungokulandelayo.
| Isigaba sezakhamzimba | usayizi ( cishe .) |
|---|---|
| Amakhalori | 190 |
| Amaprotheni | amagremu angu-8 |
| Amafutha | Amagremu angu-16 |
| Ama-carbohydrate | Amagremu angu-7 |
| I-Fiber | Amagremu ama-3 |
| Ushukela | Igremu eli-1 (ngezinhlobo zemvelo) |
Ngaphezu kwalokho, ibhotela lamantongomane liwumthombo omuhle wamavithamini namaminerali afana nalawa:
- I-Vitamin E
- I-Niacin ( i-vitamin B3 )
- I-Manganese
- I-Vitamin B6
- I-Magnesium
- Ithusi - Lokhu kubaluleke kakhulu empilweni yamathambo ethu, amasosha omzimba kanye nemithambo yegazi .
Izinzuzo zezempilo zokudla ibhotela lamantongomane
Uma ukhetha inani elifanele kanye nohlobo olufanele, ibhotela lamantongomane linezinzuzo eziningana emizimbeni yethu.
Kuhle empilweni yenhliziyo
Enye yezinhlobo eziyinhloko zamafutha ebhotela lamantongomane yi -oleic acid . Lezi yizinhlobo zamafutha "ezinhle". Zisiza ukugcina amazinga e-cholesterol amahle (i-HDL) futhi zinciphise i-cholesterol embi (i-LDL). Zisiza futhi ukulawula umfutho wegazi kanye namazinga kashukela egazini . Konke lokhu kunegalelo ekunciphiseni ingozi yesifo senhliziyo .
Kunciphisa ingozi yesifo sikashukela
Ucwaningo lukhombisile ukuthi ama-omega-6 fatty acid, njenge-oleic acid, atholakala ebhotela lamantongomane anganciphisa ukumelana ne-insulin emzimbeni. Kalula nje, lokhu kwenza kube ngcono kakhulu ukuthi amangqamuzana ethu asebenzise ushukela. Lokhu kungasiza ekunciphiseni ingozi yesifo sikashukela.
Izakhiwo zokulwa nomdlavuza
Ibhotela lamantongomane liwukudla okucebile ngama-antioxidants. Eliyinhloko yi-compound ebizwa ngokuthi i-resveratrol . Lawa ma-antioxidants asiza ekuvimbeleni nasekulungiseni umonakalo kumaseli emizimbeni yethu. Lokhu kunganciphisa ingozi yokuthola izifo ezingamahlalakhona njengomdlavuza.
Ingabe kuyasiza ekulawuleni isisindo?
Abantu abaningi bacabanga ukuthi ukudla ibhotela lamantongomane kuzokwenza ukhuluphale. Liphezulu ngamakhalori, kodwa liqukethe amafutha anempilo, amaprotheni, kanye ne-fiber. Lezi zakhamzimba zikusiza uzizwe usuthi ngisho nangemva kokudla okuncane. Lokhu kungakusiza ukuthi ulawule ukudla okulula kwakho njalo.
Into ebaluleke kakhulu ukulawula isilinganiso sokudla . Uma unciphisa ukudla kwakho kube yipuni eyodwa noma ezimbili ngosuku, lokhu kungasiza ekulawuleni isisindo.
Izinto okufanele uziqaphele uma udla ibhotela lamantongomane
Kanye nezinzuzo, kunezinto ezimbalwa okudingeka sizinake.
- Ukungezwani Nokudla Kwamantongomane: Lena inkinga enkulu kakhulu. Abanye abantu bangaba nokungezwani nokudla kwamantongomane okukhulu. Uma wena noma othile emndenini wakho enalolu hlobo lokungezwani nokudla, kufanele ugweme ngokuphelele ibhotela lamantongomane.
- Amakhalori aphezulu: Njengoba sishilo ngaphambili, lokhu kungamakhalori aphezulu, ngakho-ke ukudla ngaphandle kokulawula kungaholela ekukhuluphaleni.
- Amafutha Agcwele: Nakuba kunamafutha anempilo, aqukethe namafutha agcwele. Lawa awalungele inhliziyo uma uwadla kakhulu.
- Ukumuncwa Kwamaminerali: Amantongomane aqukethe i-phosphorus eningi. Lokhu ngezinye izikhathi kunganciphisa ukumuncwa kwamanye amaminerali abalulekile emzimbeni njenge-iron ne-zinc. Uma unesifo esifana nokuntuleka kwe-iron, kuwumqondo omuhle ukukhuluma nodokotela wakho ngalokhu.
Ibhotela Lama-peanut nebhotela lama-almond - Uyini Umehluko?
Kanye nebhotela lamantongomane, izinto ezifana nebhotela lama-almond kanye nebhotela lika-cashew nazo ziyathandwa. Ake sibheke umehluko omkhulu phakathi kwebhotela lamantongomane kanye nebhotela lama-almond.
| Isici | Ibhitela lamantongomane | Ibhotela le-almond |
|---|---|---|
| Inzuzo eyinhloko | Okuqukethwe kwamaprotheni kuphezulu impela. Akubizi kakhulu. | Iqukethe i-vitamin E eningi, i-magnesium kanye ne-fiber. |
| Uhlobo lwamafutha | Icebile ngamafutha amahle (i-monounsaturated). | Inani lamafutha amahle (i-monounsaturated) liphakeme kakhulu kunebhotela lamantongomane. |
| Izakhamzimba ezengeziwe | Iqukethe ama-antioxidants afana ne-resveratrol. | Okuqukethwe kwe-calcium kuphezulu kancane. |
Iyini le mpuphu yebhotela lamantongomane (PB2)?
Lokhu futhi kuyinto etholakala emakethe manje. Kwenziwa ngokucindezela amantongomane nokususa amafutha amaningi kuwo. Ngakho-ke, inama-calories namafutha ambalwa kunebhotela lamantongomane elivamile. Kuthandwa ngabantu abazivocavocayo futhi abakhathazekile ngama-calories.
Ucwaningo lwamuva nje luthole ukuthi ukwethula imikhiqizo yamakinati ezinganeni ezincane kakhulu (ngaphansi kokuqashwa ngudokotela) kunganciphisa ingozi yokuthola ukungezwani komzimba namakinati esikhathini esizayo. Kodwa-ke, lokhu kuyinkinga ebucayi. Kufanele nakanjani ukhulume nodokotela wezingane ngaphambi kokunikeza ingane yakho into efana nale.
Umlayezo Wokuya Nawe Ekhaya
- Ibhotela lamantongomane liwukudla okunomsoco, okucebile ngamaprotheni, kodwa ukuze uthole izinzuzo ezigcwele, khetha uhlobo lwemvelo olungenashukela noma uwoyela owengeziwe .
- Uma idliwa ngokulinganisela (izipuni ezi-1-2 ngosuku), ingasiza empilweni yenhliziyo kanye nokulawula isisindo.
- Uma wena noma othile emndenini wakho enesifo sokungezwani nokudla kwamantongomane , gwema lokhu ngokuphelele. Ungakuthathi kalula lokhu.
- Ngaphambi kokuba uthenge ibhodlela esitolo, funda njalo ilebula futhi uqaphele izithako.
- Uma unesifo sikashukela, isifo senhliziyo, noma esinye isifo esingamahlalakhona, kungcono ukubonisana nodokotela wakho ngaphambi kokufaka okuthile okufana nebhotela lamantongomane ekudleni kwakho.
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