Izinzuzo zokudla amantongomane kwanoma yiluphi uhlobo lwesifo sikashukela azikwazi ukuqunjelwa. Amavithamini amaningi abalulekile aqukethwe kulolu hlobo lomkhiqizo. Naphezu kweqiniso lokuthi uhlu lwemikhiqizo evunyelwe sikashukela lilinganiselwe, amantongomane awafakwa kuwo kuphela, kepha aphakathi kokuqala anconywe ngabathengi be-endocrinologists. Kepha amantongomane yigama elihlanganisiwe elifaka izinhlobo eziningi ezahlukahlukene. Imaphi ama-nati angadliwa ngesifo sikashukela sohlobo 2 kuzoxoxwa ngawo ngezansi.
I-nati yimbewu yesihlahla enenwele ephelele yama-trace element namavithamini.
Amantongomane angumthombo obalulekile wamaprotheni, i-fiber, nezinto ezifana ne-calcium ne-omega-3 acid.
Izinga lama-carbohydrate asheshayo lincane, okuyinto efaneleke kakhulu kubantu abane-hyperglycemia. Ngakho-ke, amantongomane anoshukela wegazi ophakeme anomthelela omuhle ekunciphiseni izinga lawo, futhi futhi ashukumise ama-pancreas ukwandisa ukukhiqizwa kwe-insulin.
Ngaphezu komphumela omuhle enkambweni yesifo sikashukela, izinhlobo ezihlukile ziqukethe izinto ezibandakanyekile ekubuyiselweni kwezinqubo eziphazamisekile nasekuqedweni kwama-pathologies avela kulesi sifo. Ngakho-ke, ukudla isikhathi eside kwamantongomane kuzosiza ukubuyisa ukusebenza nobuqotho bomzimba futhi kwandise amandla ayo okumelana nezinto ezimbi ezilimazayo.
| Ukwakheka Kwesondlo | ||||
| Walnut | Ama-alimondi | Ama-Hazelnuts | I-Pine nati | |
| Ama-squirrels | 15,2 | 18,6 | 16,1 | 11,6 |
| Amafutha | 65,2 | 57,7 | 66,9 | 61 |
| Ama-carbohydrate | 7 | 16,2 | 9,9 | 19,3 |
| Kcal | 654 | 645 | 704 | 673 |
| I-GI | 15 | 15 | 15 | 15 |
| XE | 0,7 | 1,6 | 1 | 1,9 |
Walnut
Izithelo zesihlahla se-walnut zifanekiselwa ukwakheka okubalulekile, futhi ukusetshenziswa kwazo kudlangile kwezemithi, e-cosmetology nasekuphekeni. Banokunambitheka okumnandi futhi ngenxa yenani labo eliphezulu lokudla okunempilo, noma ngobuncane obuncane banganelisa indlala. Okuqukethe:
- i-fiber;
- i-alpha linoleic acid;
- ukulandelela izinto (i-zinc, i-iron, ithusi);
- antioxidants.
Ngaphezu kwalokho, aqukethe inani elikhulu lamafutha zemifino, efanayo ekwakhekeni kwamafutha enhlanzi, abaluleke kakhulu kushukela.
Izakhiwo zabo zinegalelo ekwenzeni impilo ibe ngcono, nokusebenzisa isikhathi eside kusiza ekwelapheni isimo se-prediabetes.
Izinzuzo zabanesifo sikashukela yilezi ezilandelayo:
- Hlanza izindonga zemithambo yegazi kusuka kuma-cholesterol plaque, unciphisa ubungozi be-thrombosis;
- ziyi-antiseptic yemvelo, eyenza ukusetshenziswa kwazo kube okuphoqelekile ezikhathini zokuvuselelwa ngemuva kokuhlinzwa kwesisu nokuzala kwemvelo;
- neqhaza ekujuleni kwenqubo yokwenziwa kabusha kwesikhumba;
- umsebenzi we-acid-enzymatic wesisu uvamile;
- inciphisa ukumelana kwe-insulin kwamaseli futhi, ngenxa yalokho, inciphisa amazinga aphezulu kashukela ngendlela yemvelo.
Ukulungiswa kwemithi, ama-partitions, izithelo, amagobolondo, kanye namantongomane asetshenziswa. Ukuhlukaniswa kwe-Nut kwabanesifo sikashukela kubaluleke kakhulu, ngoba banempahla eqinile yokulwa nokulwa nokuvuvukala.
Umthamo wansuku zonke ovunyelwe angu-7 cores.
Ama-alimondi
Le nki ibabayo futhi imnandi; kwishukela, kuphekwe kuphela izinhlobo ezihlwabusayo. Ama-alimondi agcwele izinto ezinosizo:
- ama-asidi ama-monounsaturated;
- i-pantothenic acid;
- thiamine;
- i-riboflavin;
- ukulandelela izinto (i-iron, potaziyamu, i-calcium);
- i-magnesium (ngamanani amakhulu).
Ukusetshenziswa kwaleli nati kuyanconywa kuhlanganiswa nemifino enothile nge-fiber, okusha noma kusetshenzwe ngokomzimba.
Ukusetshenziswa ngemikhiqizo yobisi akuvunyelwe, ngoba ukuhlanganiswa okunjalo kunomthelela ekwandeni okukhulu kwe-GI ye-nati futhi kungadala ukugxuma ku-glucose.
Izici zama-alimondi zifaka:
- ukugqugquzeleka kwamathumbu, ngenxa yokugcwala kocingo lwekhwalithi ephezulu;
- kuthuthukisa ngokuphelele ukubalwa kwegazi;
- kunciphisa inani lama-lipoprotein aphansi;
- isiza ukwandisa i-hemoglobin;
- kuthuthukisa ukuqina kwegazi, okubaluleke kakhulu kwisifo sikashukela;
- ibuyisela ukuhamba kwegazi ngokwandisa imithambo yegazi nama-capillaries.
I-Magnesium inomthelela ekujwayekeni kwezinqubo ze-metabolic, futhi iphazamisa ukusebenza kwamanyikwe. Ngokungafani nama-walnuts, izithelo ezisetshenziselwa kuphela ukudla. Okuqukethwe kwekhalori kwama-alimondi kuphezulu kakhulu, ngakho-ke, kungakhathalekile ukuthi inani lezinto ezilandelwayo zomkhondo ezifakiwe ekwakhiweni kwalo, ukusetshenziswa komkhiqizo kufanele kususwe ngokuqinile.
Umthamo wansuku zonke ovunyelwe angu-4 cores.
Ama-Hazelnuts
Ama-hazelnuts ohlobo 2 sikashukela angumthombo wamandla. Ngenxa yokuthi ukusetshenziswa kwama-carbohydrate ngabanesifo sikashukela kulinganiselwe, bavame ukuhlushwa ukungakhathali, ukukhathala, kanye nokusebenza okunciphile. Ukubuyiswa kabusha kwezindawo ezonga amandla kwenzeka ngenxa yamafutha enziwe nge-polyunsaturated, anikela kusebenze kwezinqubo ze-metabolic kanye nokukhululwa kwamandla amakhulu. Ukwenziwa kwethulwe:
- ama-amino acid;
- Amafutha e-polyunsaturated;
- amaprotheni;
- ascorbic acid;
- amavithamini wamaqembu A, B, E;
- i-iron (okuqukethwe ku-100 g ngaphezu kwe-veal);
- phytosterols;
- carotenoids.
I-Walnut inethonya elihle ku:
- inhliziyo nemithambo yegazi, iwahlanza ama-cholesterol plaque;
- uhlelo lokugaya ukudla, lithuthukisa ukusebenza kwama-enzyme esiswini namathumbu;
- umsebenzi wesibindi nezinso.
Ama-Hazelnuts futhi asiza ukwandisa izinga lomzimba lokuzivikela komzimba, asuse ubuthi, ubuthi, kanye nemikhiqizo yokuphuka yemithi, futhi isetshenziswa njengesinyathelo sokuvimbela i-oncology nesifo sikashukela.
Contraindication ifaka:
- izifo zesisu (gastritis, ulcer);
- ukusabela komzimba ngamunye.
Ama-Hazelnuts adliwa eluhlaza futhi ethosiwe, engezwe amasaladi zemifino kanye nama-dessert ahlukahlukene. Umkhiqizo unokuqukethwe okunama khalori aphezulu kakhulu, ngakho-ke abantu abazama ukwehlisa isisindo kufanele badle ama-hazelnuts ngenani elilinganiselwe, futhi kwabanesifo sikashukela ngemuva kokubonisana nodokotela we-endocrinologist. Umthamo ovumelekile wansuku zonke angama-40 amagremu.
Amantongomane ephayini
Embuzweni wokuthi kungenzeka yini ukuthi udle amantongomane ephayiphu sikashukela, impendulo inguyebo. Lokhu kungenxa yokuthi aqukethe inani elincane lama-carbohydrate, ukusetshenziswa kwalo ngabantu abane-hyperglycemia kuyinto engathandeki. Kodwa-ke, okuqukethwe kwekhalori zamantongomane zikaphayini kusikisela ukuthi akufanele zihlukunyezwe uma ukukhuluphala noma isifo sesibindi kubonwa.
Amantongomane wepine angumthombo we:
- amavithamini wamaqembu A, B, C, E;
- ama-polyunsaturated acid;
- iodine;
- ama-amino acid;
- amaprotheni
- thiamine;
- calcium
- i-fiber.
Izici ezinhle zezithelo zomuthi womisedari zimelwe ebangeni elikhulu futhi zithinta izinhlaka eziningi zezitho, zithuthukisa inhlala-kahle, zivuselela amandla amakhulu nobungqabavu:
- ukushesha kwe-metabolic (i-normalization ye-carbohydrate ne-lipid metabolism);
- ukungathathi hlangothi kwe-cholesterol embi;
- ukuqiniswa kwemithambo yegazi, ukubanikeza ithoni, ukunciphisa ingozi yokuhlakulela isifo sokuqina kwemithambo yegazi;
- ukubuyiselwa kokusebenza kwe-pancreatic kanye nokujwayelekile kokukhiqizwa kwe-insulin;
- ukucindezelwa kokumelana ne-insulin;
- ukubuyiselwa kwendlala yegilo.
Ngaphezu kwalokho, ukusetshenziswa okuhleliwe kwamantongomane wepine kuholela emiphumeleni yesikhathi eside yokwehlisa ushukela wegazi.
Ukuhlobisa okususelwa kumantongomane zikaphayini anezici zokuphinda zenziwe kabusha uma zisetshenziswa ngokuphezulu. Akunakwenzeka ukubeka amantongomane ekwelashweni okushisa, ukusetshenziswa kungenzeka kuphela ngendlela eluhlaza. Umuthi wansuku zonke ovunyelwe ngu-30 amagremu.
Amantongomane nesifo sikashukela ngokuqinisekile kuyinhlanganisela eyamukelekayo. Amantongomane aqukethe izinto ezifaka isandla ekuvuseleleni umzimba ekuphazamisekeni okubangelwa yi-hyperglycemia, ngaphezu kwalokho, zinomthelela ekujwayekeni kwezinqubo ze-metabolic, okuyinkinga evamile kushukela. Okubi kuphela okuqukethwe kwekhalori ephezulu, ngenxa yalokho okudingeka ukunciphisa umkhawulo wenani elivumelekile lingabalulekanga.
Isazi Sokuphawula
