AMAPARELE IZINZUZO NEMIPHUMELA EMIBI YESIFO SIKASHUKELA

Send

Amantongomane imbewu yesitshalo se-legume esifana namantongomane ekunambithekeni nasekwakheni kwamakhemikhali. Ama-Dietitians ancoma ukuyifaka ekudleni kwabantu abaphilile kanye nabanesifo sikashukela.

Ngabe iqukethe ini ithanga futhi yini elusizo?

Amantongomane acebile ngezinto ezincane nama-macro ezibalulekile kubantu. Amagremu ayi-100 aqukethe:

fat 45.2 g;
amaprotheni ama-26.3 g;
carbohydrate 9.9 g.

Osekusele amanzi, i-fiber yokudla, ama-polyphenols, ama-tryptophan, B, E, C ne-PP (nicotinic acid), choline, P, Fe, Ca, K, Mg, Na.

Kudingeka i-fiber yokudla ukuze kugcinwe umsebenzi ojwayelekile wamathumbu. Bayindawo enhle kakhulu yokuphila nokuzala i-bifidobacteria ne-lactobacilli.
Ama-polyphenols anepropathi ye-antioxidant futhi aba neqhaza ekuqedeni kwama-free radicals emzimbeni, lapho kukhiqizwa ushukela sikhulu esiningi.
I-Tryptophan ithuthukisa ukuguquguquka kwemizwa, njengoba kungumbala ongavuthiwe we-serotonin, i-hormone yenjabulo.
Amavithamini weqembu B ne-choline athuthukisa imetabolism, akhuthaze ukuphulukiswa kwamanxeba, ukumelana ne-retina emiphumeleni elimazayo yemisebe ye-ultraviolet, ukuvikela uhlelo lwezinzwa namaseli wesibindi emonakalweni.
Amavithamini E no-C adingeka ukuqinisa ukungatheleleki, alawule umsebenzi wezindlala zocansi kanye nokudla okujwayelekile kwamafutha.
INiacin ivimbela isifo semithambo yegazi, isifo se-Alzheimer's, isifo sohudo kanye nesikhumba.
Amazinga aphezulu we-K ne-Mg alawula umfutho wegazi futhi asekela ukusebenza okujwayelekile kwenhliziyo.

Kepha amantongomane aqukethe inani elincane lezinto eziyingozi.

Le yi-erucic acid (Omega-9), lapho imithamo emikhulu ingavimbela ukuqala kokuthomba, iphazamise ukusebenza kwenhliziyo nesibindi, futhi ikhishwa kabi emzimbeni. Ngakho-ke, akufanele uthole ukuthathwa kakhulu ngalezi zamantongomane.

Amantongomane izinzuzo nemiphumela emibi yesifo sikashukela

Ososayensi abavela eToronto bakhombisile ukuthi ukusetshenziswa nsuku zonke kwama-60 g wamantongomane, kufaka phakathi amantongomane, ezigulini ezinesifo sikashukela esingancikeli i-insulin kwehlisa ushukela wegazi namazinga e-cholesterol. Kepha lokhu akuyona i-panacea, ngoba akumelwe sikhohlwe ngenani lamandla ayo.

Okuqukethwe kwekhalori (100g)	I-551 kcal
1 isinkwa unit	I-145 g (amantongomane amile)
Inkomba ye-Glycemic	14

Njengoba inkomba ye-glycemic iphansi (<50%), kungaphethwa ngokuthi amantongomane angamalungu eqembu lemikhiqizo abantu abanesifo sikashukela sohlobo 1 nohlobo 2 abavunyelwe ukuyidla. Kepha ukuhlukunyezwa kwalo mkhiqizo akwamukeleki ngenxa yokuqukethwe okuphezulu kwekhalori, ukuba khona kwe-erucic acid kanye nethuba lokuthola indlela yokuphendula.

ContraindicationIzifo ze-gastrointestinal izifo zamathambo, ukuthambekela komzimba, ukukhuluphala.

Amathiphu wokukhetha, ukugcina nokusebenzisa amantongomane

Kungcono ukuthenga amantongomane ikhasi. Kuyo, umsoco awonakali futhi ungagcina zonke izimfanelo zawo eziwusizo. Ukuthola okusha kwamantongomane kubhontshisi kulula - lapho kuzamazama, akufanele kwenziwe umsindo. Amantongomane athosiwe anganuka. Iphunga kufanele libe elimnandi, ngaphandle kwama-admixtures okudumala noma okubabayo.
Gcina amantongomane asendaweni enhle futhi emnyama ukuvikela ukonakaliswa nokugqwala kwamafutha. Kungenzeka efrijini noma efrijini.
Kungcono ukudla okuluhlaza.

Amantongomane angukuphola okunempilo okunalolo hlobo loku-1 nohlobo 2 lwesifo sikashukela angalwazi nsuku zonke, kodwa wonke umuntu udinga isilinganiso.

Send