Amandongomane: izibonelelo kunye nokungqinelana

El Amandongomane okanye amandongomane yenye yamandongomane asetyenzisiweyo Ehlabathini, kuba isetyenziselwa ukwenza iimveliso ezahlukeneyo eziyinxalenye yesondlo sangoku, ukusukela kwioyile, ibutter, iilekese, iikeyiki, njl njl.

Ipeanut okanye ipeanut ityebile antioxidants ezifana nevithamini E, manganese kunye resveratrol, i-phenolic antioxidant ekwaqulathwe kwiwayini, enokuthintela iingozi ze-cerebrovascular kunye nomhlaza wekolon, phakathi kwenani lezifo.

Ukuxhatshazwa kwe-Peanut akukhuthazwa kubasetyhini abakhulelweyo, kuba ukutya kakhulu kunokubangela uqhambuko olunokuchaphazela usana olungekazalwa. Kwelinye icala, amandongomane angabandezeleka kukungunda, nangona ingaqhelekanga kwaye ingekho kangako ukuba ezo sizityayo zithengwa ezivenkileni.

Izibonelelo zamandongomane

Zithini izibonelelo zamandongomane? Nangona inegama elibi Amandongomane anokunceda ukunciphisa amanqanaba e-cholesterol kubi, ukongeza, kufanelekile ukwanelisa ukuthanda kwethu ukutya kwaye siphakamise imimoya yethu.

Inezakha mzimba ezininzi eziluncedo kakhulu emzimbeni Nangona kunjalo, kufuneka isetyenziswe ngokumodareyitha kuba kukutya okunesixa esikhulu seekhalori. Ukuba yaziswa ngesixa esincinci ekudleni kwethu, siya kuba sempilweni. Nalu uluhlu lwazo zonke izibonelelo zamandongomane:

• Inceda i-cholesterol esezantsi: yehlisa inani le-cholesterol embi kwaye yonyusa i-cholesterol elungileyo. Oku kwenzeka ngenxa yokuba inamafutha angaxutywanga anjenge-oleic acid ethintela isifo sentliziyo.
• Nika isikhokelo kwinqanaba lokukhula kunye nophuhliso: ityebile kakhulu ngeprotein kwaye iiamino acid zikulungele ukukhula kunye nokukhula komzimba womntu.
• Inika amandla amaninzi: Ityebile iivithamini antioxidant, izondlo kunye neeminerali, kucetyiswa iimbaleki.
• Khathalela isisu kwaye ugcine umhlaza wesisu kwindawo: Iipolyphenols esizifumana kumandongomane zinako ukunciphisa umngcipheko womhlaza wesisu ngokunciphisa imveliso ye-carcinogenic nitroso-amenes.
• Yehlisa umngcipheko wesifo sentliziyo, i-Alzheimer's okanye usulelo olwahlukeneyo: Oku kwenzeka ngenxa ye-antioxidant yayo enkulu, i-resveratrol, ekhathalela abo bayithathayo.
• Ikhusela ulusu: Amandongomane anevithamini E, ivithamini ekhathalela iiseli zembonakalo yomzimba wolusu. Iiradicals zasimahla zihlala kude kwaye ulusu lwethu luhlala lulutsha ixesha elide.
• Inezinto ezininzi iivithamini: Iivithamini ze-B, i-niacin, i-thiamine, i-riboflavin, i-vitamin B6, i-B9 kunye nokunye.

Inqaku elidibeneyo:

Yimalini ukutyiwa kwamandongomane

• Inika isixa esikhulu sezimbiwa: i-potassium, ubhedu, i-manganese, i-magnesium, i-calcium, i-iron, i-selenium kunye ne-zinc zezona zibalaseleyo ekubunjweni kwayo.
• Inceda ukuba ingafumani bunzima: Nokuba iyimveliso yekhalori kakhulu, abantu abaqhele ukutya amandongomane okanye ibhotolo yamandongomane ubuncinci kabini ngeveki bagcina imeko entle emzimbeni ixesha elide. Amanqanaba oxinzelelo lwabo lokutya into enamanqatha kwaye izityebi ziyaneliswa kwaye abanakuchukunyiswa kukutya phakathi kokutya.
• Ukunciphisa umngcipheko womhlaza wekolon: unokunciphisa umhlaza wekolon ngakumbi kubafazi. Ukuba siyitya kabini ngeveki amacephe amabini ebhotile, siya kuwususa umhlaza kubomi bethu ukuya kuthi ga kwiipesenti ezingama-58.
• Ilawula iswekile yegazi: Oku kuveliswa ngenxa yemanganizi, enceda ekuphuculeni amafutha kunye neecarbohydrate kwaye oku kuchaphazela ngokuthe ngqo amanqanaba eswekile yegazi.
• Yandisa amathuba okuba ukhulelwe: I-folic acid inciphisa umngcipheko wokuba usana olungekazalwa lukhula kwiziphene ze-neural tube.
• Unamanqanaba aphezulu e Amafutha e-monounsaturated.
• Umxholo ophezulu we iiproteni.
• Abantu Izigulana ezi-celiac zinokuyithatha ngaphandle kokukhathazeka.
• Ukuba siyayisebenzisa, siya kufezekisa amanqanaba angcono folic acid.
• Amafutha ayiqulathayo asempilweni, ke ngoko Unceda umsebenzi wokulinganisela kwesibindi kwaye inceda i-pancreas ukwenza ngcono iswekile.
• Imbinana yamandongomane ivelisa amanqanaba amnandi e serotonin ukuba ingqondo iguqulela njengemvakalelo yempilo-ntle.
• Ukuxhalaba okuzolileyo Ngexesha lokutya kwaye ndiya kuhlala ndingumlingani wokuchitha iiponti ezingaphezulu.
• Kuyasinceda ukuba thintela isifo sentliziyo. I-Resveratrol ithintela intliziyo ekubandezelekeni kuba inyusa imveliso ye-nitric oxide.

Njengoko ubona, akukho mbalwa Izibonelelo zamandongomane kwimpilo yethu.

Uwadla njani amandongomane

Amandongomane anokutya ngeendlela ezininzi:

• Yimbi, ngqo kwiqokobhe. Kuya kufuneka yoyiswe ngaphambili ukufumana ii-antioxidants kunye nokuphucula incasa.
• Ngohlobo lwekhrim, eyaziwa njenge ipeanut butterItyiwa kwiindawo ezininzi zehlabathi, nokuba kukwisosi, ukunxitywa okanye ukusasazwa kwi-toast.
• Ioyile yamandongomane. Inencasa emnene kwaye isempilweni kakhulu, ilungele ukongeza kuyo nayiphi na isaladi okanye ukongeza ukubamba kuyo nayiphi na isosi.

Inqaku elidibeneyo:

Iimpawu zepistachio

Iipropathi zamandongomane

Amandongomane iqulethe iikhalori ezininzi, eziguqula amandla asempilweni kwaye afanelekileyo ukuze agcine usuku lonke. Kwiigram ezili-100 zemveliso sifumana iikhalori ezingama-567.

Kwakhona iqulethe izimbiwa, antioxidants kunye neevithamini. Ukubonelela ngamafutha e-monounsaturated, ngakumbi i-oleic acid.

Njengoko besitshilo, la mafutha alungile Ukuphelisa i-cholesterol embi kunye nokwandisa i-cholesterol efanelekileyo, Igqibelele kubo bonke abantu abahluphekayo yile ngxaki.

Banikezela ngeeproteni, iiamino acid eziyimfuneko ekukhuleni nasekukhuleni. Kwelinye icala, bekukho izifundo eziqinisekisa ukuba oku kutya kunokunceda thintela umhlaza wesisu, izifo ezonyukayo, i-Alzheimer's, izifo zentsholongwane okanye izifo zentliziyo, kwaye konke kubulela kwi-resveratrol, into efumaneka ngaphakathi.

Ayinamsebenzi indlela oyisebenzisa ngayo, ungalibali ukuzitya ezi ziqhamo zincinci ngendlela emodareyithayo, ukugcina usempilweni, ukuzongeza kwiisaladi, ukwenza ibhotolo yakho yamandongomane okanye ufumane ioyile etyebileyo yokupheka kwi-grill.