Amantongomane athola idumela elibi kakhulu ngenxa yokuqukethwe kwawo okukhulu ngekhalori, kepha ngasikhathi sinye aba yithuluzi eliphumelelayo ekulweni ne-cholesterol ephezulu yegazi. Ngakho-ke, ungesabi amantongomane, ukusetshenziswa ngokulinganisela, umkhiqizo uletha izinzuzo eziningi.
Izazi zezempilo zithi amantongomane kufanele aziqhenye ngokuzibeka etafuleni labalandeli bokudla okunempilo neziguli ezinesifo sikashukela, i-cholesterol ephezulu. I-nati iqukethe amaprotheni amaningi, ama-monounsaturated acid, i-fiber, ama-antioxidants, izakhi zomzimba. Ngenxa yamantongomane, izinqubo ze-metabolic ziyathuthuka, ukuvuselelwa kweseli kuyashesha.
Amantongomane awusizo olukhulu, aba ngumpetha ngokulandela ama-omega-3 fatty acids (ngemuva kwezinhlanzi zasolwandle). Lezi zinto zibangela ngokuphelele ama-triglycerides, anciphise ukwakheka kwama-atherosclerotic plaque odongeni lwemithambo yegazi nemithambo yegazi, kanye nokwakheka kwezigaba zegazi.
Ekucwaningweni kwesayensi kwatholakala ukuthi ukusetshenziswa ejwayelekile kwenani elincane le-walnut kunomthelela omuhle esimweni sempilo. Kukhuphuka i-cholesterol ephezulu, bese kuthi izinto eziphansi njenge-density fat-decrease. Yini ekhipha i-cholesterol ephansi? Noma kunjalo, kepha uma uzidla ngokulingana.
Yiziphi izinzuzo zamantongomane
I-Walnut iqukethe uhla lwamavithamini, amaminerali, ama-alkaloid kanye namafutha acid. Umkhiqizo ungumnikezeli omuhle kakhulu wamaprotheni wemifino, into ebalulekile uma umuntu engayidli inyama.
Ama-Walnuts anciphisa ingozi yokuhlakulela isifo sokuqina kwemithambo ebudaleni, anciphise i-glycemia. Ziyaziwa kabanzi ngenxa ye-bactericidal enhle kakhulu, ukuqiniswa okujwayelekile, ukuphulukiswa kwezilonda kanye nempahla yokulwa nokuvuvukala. Amafutha e-Walnut asetshenziselwa ukuqeda izinqubo zokuvuvukala esikhunjeni, imithambo ye-varicose.
Nge-cholesterol ephezulu, kunconywa ukusebenzisa amantongomane ambalwa nsuku zonke, okuqinisekisa ukuncipha kwezinto ezinjenge-fat of kwabantu abaphansi ngokushesha ngo-10%. Ukuze ube nomphumela ngempela, kubalulekile ukugcina umthetho oyinhloko: amantongomane adliwa kuphela ngendlela eluhlaza.
Amantongomane athosiwe, anosawoti futhi athosiwe:
- aqukethe inani lamarekhodi;
- kwenyusa amazinga e-cholesterol nangaphezulu;
- uyonika umthwalo esibindini.
Ama-alimondi angowesibili ewusizo kakhulu ku-cholesterol ephezulu yegazi. Ngemuva kwenyanga esebenza njalo, ushaya phansi i-cholesterol ephansi ngo-9.5%. Kwezinye izinkomba, ama-alimondi awalona isinyathelo esisodwa esiphansi empilweni kuma-walnuts.
Imaphi amantongomane anciphisa i-cholesterol esegazini? Ezinye izinhlobo zamantongomane nazo zingasusa i-cholesterol eyeqile, njengama-hazelnuts, amantongomane, amapiki, ama-pinecones kanye nepistachios. Kuyadingeka ukugwema ukusetshenziswa kwezinhlobo ezithile zamantongomane, ngoba anamafutha amaningi kakhulu futhi akukho phuzu kokufaka kuwo ekudleni. Leli qembu lifaka ama-cashews, ama-macadamia kanye ne-Brazil nati.
Uma kuqhathaniswa nokudla kwendabuko, ukusetshenziswa kwama-pecans kunciphisa i-cholesterol nge-10.4%, izinto ezinobukhulu obukhulu zincishiswa ngo-5.6%.
Akunzima ukwenza amantongomane abe yingxenye yokudla kwakho; asetshenziswa njengokudla okulula ukudla ngaphandle kwendlu futhi kufakwe amasaladi nama-yoghurts.
Ezinye izincomo
Uhlobo luni lwam nati okufanele alukhethe, isiguli kufanele sizinqumele sona, kusukela kokuthandwayo komuntu siqu kanye nokuba khona kwe-contraindication. Ungadla amantongomane phakathi kokudla okuyinhloko, ukwengeze kwezinye izitsha zokupheka.
Ukusuka kwisilinganiso esikhulu se-cholesterol, amantongomane adliwa kanye namasaladi, okusanhlamvu nemikhiqizo yobisi. Zihamba kahle uju wemvelo, izithelo ezomisiwe nezithelo zikawolintshi.
Umuntu ogulayo akufanele adle ngaphezu kwama-60 amagremu wamantongomane ngosuku, ngoba anokuqukethwe kwekhalori ephezulu. Uma udla amantongomane ngaphandle kwemikhawulo, ngemuva kwamasonto ambalwa umuntu uzokubona ukuwohloka kwenhlala-kahle kanye nokwanda kwesisindo okubonakalayo.
Ngingakwazi ukudla amantongomane nge-cholesterol ephezulu kanye nokukhuluphala? Cha, ukukhuluphala ngokweqile kuba ukwehla okubucayi ekwelashweni kwamantongomane. Kulokhu, kufanele ukhethe eminye imikhiqizo engavuseli ushintsho kwesisindo.
Odokotela futhi abancomi amantongomane ngezinkinga zempilo:
- izifo zesistimu yokugaya (i-pancreatitis engapheli, isilonda, i-gastritis);
- izifo zesikhumba (i-dermatosis, psoriasis, eczema);
- ukungahambi kahle komzimba kumikhiqizo yamaprotheni.
Kwenqatshelwe ukudla amantongomane uma eshintshe umbala, enephunga lokubumba, eba ngumunyu noma enezimpawu zama-parasites.
Okufanele - umkhiqizo wemvelo, amantongomane anezivimbelalwazi, izinto ezinamakha nokunye ukunambitheka kuyalimaza. Lapho inkomba ye-cholesterol iphezulu kakhulu, isiguli kufanele siphinde sikuhlaziye isikhashana bese sibheka ukuthi izibalo zegazi sezishintshile yini. Amantongomane aqothulwe amnandi impela futhi aphilile, adliwa amahora ambalwa ngaphambi kokudla okuyinhloko.
Kuyinto engathandeki ukuqala ukwelashwa ngamantongomane ngokwakho, ngoba okokuqala udinga ukuthola izimbangela zokwephulwa emzimbeni.
Isinyathelo sokuqala sokuqeda isimo se-pathological ukulungiswa komsoco nendlela yokuphila.
Ungayikhetha kanjani amantongomane?
Odokotela beluleka ukuthi bathenge amantongomane egobolondweni, igobolondo livikela izikhwebu ezinqubweni zokubola, izinambuzane kanye namagundane. Okunye okuhlanganisa wonke amantongomane ukuthi akaphathwa ngamakhemikhali.
Ungaqhuba ukuhlolwa kwe "liveness" yenadi ngokuthulula ubusuku ngamanzi afudumele. Ngemuva kwalokho uketshezi luyakhanywa, amantongomane akhanywa, ashiywe izinsuku ezimbalwa ezingxenyeni eziningana ze-gauze. Uma ngemuva kwalesi sikhathi kungabikho amahlumela, umkhiqizo uthathwa njengofile futhi ungelutho. Lapho umunyu usuhlumile, kusho ukuthi kusencotsheni kakhulu yefomu, inani elikhulu lezinto ezibalulekile kulo.
Akunconyelwe ukuthenga amantongomane nama-cashews eBrazil, ngoba alethwa kithi aluhlaza. Phambilini, la makhinathi ayathosiwa ukuvikela ukungonakaliswa nokunambitheka okumunyu. Kufanele uqaphele imbewu ye-sesame, gwema umbala omhlophe, uthenge kuphela izinhlobo ezinsundu noma ezimnyama.
Ngaphambi kokusetshenziswa, amantongomane afakwa amahora ambalwa, okusiza ukwenza kusebenze imithombo yemvelo futhi kuthuthukiswe ukunambitheka. Le ndlela ilungele amantongomane.
Izeluleko Zemithi Yendabuko
Ukwehlisa okuqukethwe i-cholesterol ephelele kungenziwa ngezindlela ezihlukile, ngokwesibonelo, ngokusekwe kwi-walnut. I-nati ibekwa esitsheni sengilazi, ithululelwe uju oluwuketshezi, okuningi lapho kuthatha. Umthamo ubekwa endaweni emnyama izinyanga ezi-3, njalo egumbini elipholile.
Lapho-ke kufanele kudonswe uju, kuhlanganiswe ne-spoonful enkulu yempova, edliwe ngaphambi kokudla ngakunye. Njengoba ukubuyekezwa kukhombisa, umphumela omuhle emzimbeni wesiguli uyabonakala ngemuva kwamasonto ambalwa, uma uphuza umuthi zonke izinsuku ngaphambi kokudla.
Kukhona futhi iresiphi enamantongomane nogalikhi, futhi kuyasiza ekwehliseni izinto ezisezingeni eliphansi. Ngethuluzi olidingayo:
- nquma i-100 g yamantongomane, i-5 clove yegalikhi;
- uthele izinkomishi ezimbili zobisi olubilisiwe;
- qinisa ihora eli-1.
Thatha umkhiqizo kwisipuni esikhulu kathathu ngosuku ngaphambi kokudla, isikhathi sokwelashwa singamaviki amabili. I-tincture ilusizo ngokulinganayo kwabesilisa nabesifazane beminyaka ehlukene, ichitha ama-cholesterol plaque, ihlanza igazi.
Imaphi amantongomane awusizo kakhulu achazwa kuvidiyo kule ndatshana.
