Lapho kutholakala ukuthi unesifo sikashukela, kubaluleke kakhulu ukuthi iziguli zilandele indlela ekhethekile yokudla.
Inemikhawulo eqinile ekusetshenzisweni kokudla okuthile, kuze kube sekukhishwe ngokuphelele ekudleni kwabanye babo. Ngakho-ke, kubalulekile ukuthi abantu abanesifo sikashukela bazi ukuthi bangakudla lokhu noma lokho kudla.
Yize kunjalo, akuyona yonke imikhiqizo enjalo eminyangweni ekhethekile yesitolo. Le ndatshana izodingida amantongomane esifo sikashukela, ukuthi angadliwa yini noma cha.
Umphumela wamantongomane emzimbeni womuntu
Amantongomane angumthombo wesamba esikhulu sezakhamzimba namavithamini. Banempilo ende eshalofini, ngoba igobolondo labo liyakwazi ukuvikela umbungu kunoma yimaphi amathonya.
Izici zamandla zalo mkhiqizo azibhedeki ezitsheni eziningi eziphakeme. Ucwaningo oluningi selukhombisile ukuthi ukusetshenziswa ejwayelekile kwama-servings amabili kuphela amancanyana ngosuku kungaqinisa ushukela wegazi.
Amantongomane aqukethe izinto ezisebenzayo ezilandelayo (ikakhulukazi, kwabanesifo sikashukela):
- Vitamin D
- ifayibha lesitshalo (ijwayeza ukugaya);
- izinto ezincane nezincane;
- uwoyela ongahluziwe wamafutha;
- i-calcium compounds (ngendlela yokugaya kalula).
Amantongomane athinta umzimba kanje:
- vimbela i-pathologies ye-vascular (atherossteosis);
- khulisa ukuzwela kwamaselula ku-insulin ye-hormone;
- hlela imetabolism;
- ijwayele ukucindezela kwegazi;
- yenza lula inqubo yokutakula ngemuva kwesigaba esinqunyelwe sikashukela.
Izinhlobo nezakhiwo
IsiGrikhi
Kunezinhlobonhlobo eziningi zamantongomane, ngamunye athinta umzimba womuntu kushukela ngezindlela ezihlukile. Enye yezinto ezithandwa kakhulu ama-walnuts, ukusatshalaliswa kwawo kunabile impela namuhla.
Walnut Kernels
Kusetshenziswa amakhilogremu ayi-7 kuphela alolu hlobo lwe-nati, umuntu uzothola:
- i-fiber - 2 amagremu;
- alpha-linolenic acid - 2.6 amagremu.
Lezi zinto zingathuthukisa kakhulu ukugaya, futhi zisize nomzimba ezinhlelweni zokululama ngemuva kwezifo ezahlukahlukene ezedlule, okubaluleke impela kwisifo sikashukela.
Ama-Walnuts anezakhiwo eziningi eziwusizo:
- ngemuva kokusetshenziswa isikhathi eside, imvelo ene-acid esiswini ibuyela kwesejwayelekile. Ngaphezu kwalokho, lolu hlobo lwamantongomane luyijwayelekile le nqubo emikhakheni emibili, okungukuthi, iyanda futhi inciphe i-acidity;
- ngesifo sikashukela i-mellitus, ngesikhathi lapho isifo sezitho zomzimba sibhekwa khona, sithinta umzimba ngokuphelele;
- ngenxa yokuqukethwe okuphezulu kakhulu kwe-manganese ne-zinc kuma-walnuts, bayakwazi ukwehlisa izinga le-glucose egazini;
- ngokusetshenziswa njalo kwama-walnuts amancane ayi-7, kungenzeka ukubhekana nokuphelelwa yinsimbi ye-iron ngenxa yokuba khona kwezinto ezinjalo kuzo: i-zinc, cobalt, iron, ithusi;
- ukusetshenziswa njalo kwalolu hlobo lwe-nati kuvumela ukuthi imikhumbi ibe sesimweni esihle futhi ibe nokunwebeka, okuyimpahla ebalulekile kushukela.
I-Walnut iyisigcino sezinto eziningi ezisebenzayo, ezithi:
- amafutha abalulekile;
- ama-tannins;
- amavithamini;
- iodine;
- amaminerali.
Amantongomane
Amantongomane anempilo nje futhi anezakhiwo eziningi ezahlukahlukene ezizosizakala kushukela.
Amantongomane akhiwa:
- potaziyamu
- phosphorus;
- i-zinc;
- insimbi
- Isodiyamu
- amavithamini eqembu A, B, E.
Ngokusebenzisa njalo amantongomane, la mavithamini anikela enqubweni evamile yokuvuselela umzimba.
Amantongomane anesilinganiso esikhulu sama-antioxidants namaprotheni. Ilusizo kulolu hlobo lwesibili nolwesibili lwesifo sikashukela, ngoba ukusetshenziswa kwalo kuholela ekunciphiseni kwe-cholesterol egazini nokukhula kwamaseli ezinzwa.
Ama-alimondi
Ama-alimondi akhona ngokuhlukahluka okubili: okumnandi nokubabayo. Uma okwedlule kungenazo izakhi ezinobungozi nezinobuthi, ngokugcina kuba ngokuhlukile.
Ama-almonds ama-Bitter kufanele acutshungulwe njalo ngaphambi kokusetshenziswa ukuze aqede i-hydrocyanic acid nezinye izinto eziyingozi kakhulu empilweni. Phakathi kwezinye izinhlobo zamantongomane, lokhu kunothile kakhulu kokuqukethwe kwe-calcium.
Ama-alimondi
Ngaphezu kwalokho, kuma-alimondi kunezakhi eziwusizo koshukela:
- insimbi.
- i-magnesium
- zinc.
- phosphorus
Umsedari
Amantongomane ephayineli atholakala ku-cones ayakwazi ukwanelisa umzimba ngalezi zinto ezisebenzayo ezilandelayo:
- phosphorus;
- potaziyamu
- amavithamini;
- calcium
Zilusizo olukhulu ezinganeni nakwabesifazane abasezikhundleni, ngoba izingxenye ezingenhla zinomthelela ekuthuthukisweni kokungazinzi komzimba. Kubalulekile futhi ukuzisebenzisela izifo ezithathelwanayo ezibangelwa amagciwane.
Amantongomane wepine awunayo i-cholesterol, kepha acebile ngamaprotheni. Ngakho-ke, ngesifo sikashukela, ayakwazi futhi anconyelwe ukusetshenziswa. Ngemuva kwakho konke, izakhiwo zabo zizokwenza amasosha omzimba abe ngawodwa futhi athuthukise isibindi.
I-Pistachios
Ngesikhathi sokucwaninga, kuye kwafakazwa ukuthi ukusetshenziswa njalo kwama-pistachios kunciphisa kakhulu ingozi yesifo sikashukela.
I-Pistachios
Ama-pistachios awasasebenzi ngalutho lapho kukhona lesi sifo, ngoba ashisa ama-deposits amaningi, azinza umzimba futhi anciphise i-cholesterol yegazi.
Ama-pistachios aqukethe inani elikhulu lezinto eziwusizo: i-fiber, amafutha e-monounsaturated, amaprotheni, asiza ukuqeda ubuthi nobuthi, kanye nokuhlanzwa kwegazi. Ngaphezu kwalokho, ama-pistachios abhekwa njengokunye kokudla okuncane okuqukethe amakhalori.
Ama-Hazelnuts
Ama-Hazelnuts angumthombo omkhulu wamandla.
Ngenxa yokuthi iqukethe inani elincane lamafutha emifino nama-carbohydrate, kungenzeka ukusebenzisa naluphi uhlobo lwesifo sikashukela.
Ngaphezu kwalokho, ama-hazelnuts afaka ukumuncwa okungcono kwamavithamini futhi kugcwala umzimba. Ama-Hazelnuts aqinisa inhliziyo futhi asheshise imetabolism, futhi abe nemiphumela emihle kwizinso nesibindi.
Inkomba ye-Glycemic
Inkomba ye-Glycemic yezinhlobo ezahlukahlukene zamantongomane:
- amantongomane - 15;
- ama-walnuts - 15;
- ama-hazelnuts - 15;
- umsedari - 15;
- pistachios - 15.
Hlobo luni lwamantongomane engingaludla nesifo sikashukela?
Iningi leziguli ezihlushwa isifo sohlobo lwe-I bese uthayipha isifo sikashukela abazi ukuthi zingawadla yini amantongomane ahlukahlukene.
Kodwa-ke, kuye kwafakazelwa ukuthi zonke izinhlobo zazo azinqatshelwe, kepha, uma kungenjalo, uma zisetshenziswe ngendlela efanele, zingakwazi ukukhulisa izindawo zokuvikela umzimba futhi zibe nomthelela ekwehlelweni kwezinga loshukela we-plasma.
Iqiniso ngukuthi amantongomane aqukethe inani elincane kakhulu lama-carbohydrate, kungakhathalekile ukuthi hlobo luni.Lapho udla amantongomane, kubalulekile ukuthi unake iqiniso lokuthi wonke anokuqukethwe kwekhalori okuphezulu, okungahluka kusuka ku-500 kuye ku-700 kcal.
Yile nkomba enquma ukuthi onesifo sikashukela ngenxa yokukhuluphala akanconywa ukuthi ubangeze ekudleni. Ama-Walnuts adliwa amasha. Indawo engcono yokubekisa isiqandisi. Uma nje kungekho zinkinga ngesisindo ngokweqile ngesikhathi sikashukela, ngeke kuwulimaze umzimba.
Ngokuqondene nama-alimondi, kungcono kakhulu ukuthi ushukela asebenzise ukubukeka kwawo okumnandi, ngoba unezakhiwo ezinhle kakhulu kunokubabayo. Inama-acid amaningi ama-amino asiza ukususa i-cholesterol ephansi emzimbeni futhi ihlanze izindonga zemithambo yegazi .. Amantongomane ohlobo lwe-I kanye nohlobo II lwesifo sikashukela angadliwa nganoma yiluphi uhlobo (okuthosiwe, aluhlaza).
Kodwa-ke, ngaphansi kwezimo ezithile izakhiwo zamantongomane zingashintsha. Ngakho-ke lapho uthosa yandisa inani lama-antioxidants.
Kuyenqatshelwa ukudla amantongomane anosawoti, ngoba izinto ezikuleli fomu zimbi kakhulu emzimbeni futhi zandisa umfutho wegazi.
Akuvunyelwe futhi ukusebenzisa lo mkhiqizo ukubonisa ukungaphenduki komzimba. Amantongomane zikaphayini aphezulu kakhulu kilojoule (700 kcal ngamagremu ayi-100). Ngakho-ke, ukusetshenziswa kwabo kushukela sikashukela ngenxa yokukhuluphala akunconywa ngamanani amakhulu. Kuyinto engathandeki futhi ukusebenzisa lo mkhiqizo uma kwenzeka kungasabeli kahle.
Ngaphandle kwezixwayiso, amantongomane wepine anomphumela onenzuzo emzimbeni ngenxa yokuqukethwe okuphezulu kwamavithamini ekwakhiweni. Lo mkhiqizo awunayo i-cholesterol esezingeni eliphansi. Njengomphumela wokusetshenziswa okujwayelekile kwamantongomane ephayini kubantu, izindonga zemithambo yegazi ziyahlanzwa, izinqubo ze-metabolic ziyahlelwa. I-Iodine, nayo equkethwe, isebenza ku-gland yegilo, iyayiqinisa.
Inani
Amazinga okusetshenziswa kwezinhlobonhlobo ezahlukahlukene zamantongomane anesifo sikashukela:
- amantongomane. Okuqukethwe kwekhalori kwamantongomane kuphakeme kakhulu futhi kungama-600 kcal. Ngakho-ke, abantu abakhuluphele abanesifo sikashukela, kunconywa umthamo wama-gramu ayi-15 ngosuku. Abantu abangenamaphawundi angeziwe bavunyelwe ukusebenzisa amagremu angama-30;
- pistachios. Umkhiqizo uphakeme kakhulu amakhalori phakathi kwezinye izinhlobo zamantongomane futhi uqukethe i-500 kcal. Ngakho-ke, ngokukhuluphala kungadliwa kumthamo ojwayelekile. Imvelo isukela ku-10 kuye ku-15 amantongomane ngosuku;
- ama-walnuts. Amagremu ayi-100 alo mkhiqizo aqukethe ama-654 kcal. Kodwa-ke, kukhona umthamo othize ovumela abantu abanokukhuluphala ukukusisebenzisa. Bavunyelwe ukusebenzisa ama-gram ayi-30 ngosuku, futhi kungcono ukusebenzisa ama-walnuts hhayi nsuku zonke, kepha ngemuva kwezinsuku ezingama-2-3. Abantu abangakhuluphele abanesifo sikashukela bangadliwa inani lama-50-70 amagremu nsuku zonke;
- ama-alimondi. Lo mkhiqizo uphakeme kakhulu kilojoule, ngamagremu ayi-100 angama-700 kcal. Ngalesi sizathu, abantu abakhuluphele ngokuxilongwa kwesifo sikashukela bavunyelwe ukuba basebenzise izingcezu ezingekho ku-10-15 ngosuku. Iziguli ezinesisindo somzimba esivamile zinconywa amagremu angama-40 ngosuku.
Amavidiyo ahlobene
Yimaphi amantongomane alungele ushukela futhi yiziphi ezingekho? Izimpendulo kuvidiyo:
Ngaphandle kokuthi amantongomane angumkhiqizo onekhalori ephezulu, avunyelwe ukusetshenziswa kunoma yiluphi uhlobo lwesifo sikashukela. Kepha qaphela ngobuningi. Zigcwele izinto eziningi eziwusizo, ezibenza banconyelwe ngisho nokuthi zisetshenziswe kushukela.
