Amantongomane: izinzuzo nokuphikisana

El Amantongomane noma amantongomane angenye yamantongomane asetshenziswe kakhulu emhlabeni, ngoba isetshenziselwa ukwenza imikhiqizo ehlukile eyingxenye yokondleka kwamanje, kusuka ku-oyela, ama-butter, amaswidi, amaqebelengwane, njll, ngenani elikhulu lezinzuzo, kepha futhi nokuphikisana okuthile.

Iphenathi noma iphenathi linothile antioxidants njengevithamini E, i-manganese ne umagazine, i-phenolic antioxidant nayo equkethwe ewayinini, engavimbela izingozi ze-cerebrovascular and cancer cancer, phakathi kwezifo eziningi.

Ukuhlukunyezwa kwamantongomane akunconywa kwabesifazane abakhulelwe, ngoba ukudla okuningi kungadala ukuqubuka kokungezwani komzimba okungathinta umbungu. Ngakolunye uhlangothi, amakinati angahlushwa isikhunta, yize kungajwayelekile futhi kuncane uma lawo esiwadlayo ethengwa ezitolo ezinkulu.

Izinzuzo zamakinati

Ziyini izinzuzo zamakinati? Yize inegama elibi Amantongomane angasiza ukunciphisa amazinga e-cholesterol kubi, ngaphezu kwalokho, kuphelele ukwanelisa isifiso sethu sokudla futhi sikhuphule imimoya yethu.

Inezakhi zomzimba eziningi ezizuzisa kakhulu umzimba Kodwa-ke, kufanele isetshenziswe ngokulinganisela njengoba kungukudla okunenani elikhulu lama-calories. Uma yethulwa ngamanani amancane ekudleni kwethu, siyoba nempilo. Nalu uhlu lwazo zonke izinzuzo zamantongomane:

• Isiza i-cholesterol ephansi: kwehlisa inani le-cholesterol embi futhi kwandisa i-cholesterol enhle. Lokhu kwenzeka ngoba kunamafutha angenashukela afana ne-oleic acid evimbela isifo senhliziyo.
• Nikeza inhlonipho esigabeni sokukhula nentuthuko: icebile kakhulu kumaprotheni futhi ama-amino acid alungele ukukhula nokuthuthuka komzimba womuntu.
• Inikeza amandla amaningi: Icebile ngamavithamini e-antioxidant, izakhamzimba kanye namaminerali, anconyelwe abagijimi.
• Nakekela isisu futhi ugcine umdlavuza wesisu ungasebenzi: Ama-polyphenols esiwathola kumakinati anamandla okunciphisa ingozi yomdlavuza wesisu ngokunciphisa ukukhiqizwa kwe-carcinogenic nitroso-amenes.
• Yehlisa ubungozi bokuhlushwa yisifo senhliziyo, i-Alzheimer's noma ukutheleleka okuhlukahlukene: Lokhu kwenzeka ngenxa ye-antioxidant yayo enkulu, i-resveratrol, enakekela labo abayithathayo.
• Ivikela isikhumba: Amantongomane anevithamini E, uvithamini onakekela amangqamuzana olwelwesi lwesikhumba. Ama-radicals wamahhala ahlala kude futhi isikhumba sethu sihlala sincane isikhathi eside.
• Kuqukethe amavithamini amaningi: Amavithamini B, i-niacin, i-thiamine, i-riboflavin, i-vitamin B6, i-B9 nokuningi.

I-athikili ehlobene:

Okulingana nokudla amantongomane

• Inikeza inani elikhulu lamaminerali: i-potassium, ithusi, i-manganese, i-magnesium, i-calcium, i-iron, i-selenium ne-zinc yikhona kakhulu ekubunjweni kwayo.
• Isiza ukungabi nesisindo: Noma kungumkhiqizo wekhalori kakhulu, abantu abajwayele ukudla amakinati noma ibhotela lamantongomane okungenani kabili ngesonto bagcina isimo sabo somzimba isikhathi eside. Izinga labo lokukhathazeka lokudla okuthile okunamafutha nokucebile lisuthi futhi abanamathuba okudla okulula phakathi kokudla.
• Yehlisa ingozi yomdlavuza wamathumbu: inganciphisa umdlavuza wamathumbu ikakhulukazi kwabesifazane. Uma siyisebenzisa izipuni ezimbili ezinkulu zikakinatiba kabili ngesonto, sizobe sisusa umdlavuza ezimpilweni zethu kuze kufike kuma-58%.
• Ilawula ushukela wegazi: Lokhu kukhiqizwa ngenxa yama-manganese, esiza ekunciphiseni kangcono amafutha nama-carbohydrate futhi lokhu kunomthelela oqondile emazingeni kashukela egazini.
• Kwandisa amathuba okukhulelwa: i-folic acid inciphisa ubungozi bokuthi umbungu uthuthuke ukukhubazeka kwe-neural tube.
• Inamazinga aphezulu we amafutha atholakalayo.
• Okuqukethwe okuphezulu kwe- amaprotheni
• Abantu iziguli ze-celiac zingayithatha ngaphandle kokukhathazeka.
• Uma siyisebenzisa, sizofinyelela amazinga angcono we i-folic acid.
• Amafutha aqukethe awanempilo, ngakho-ke kusiza ibhalansi yokusebenza kwesibindi futhi kusiza amanyikwe ukucubungula ushukela kangcono.
• Idlanzana lamakinati lakha amazinga amnandi we serotonin ukuthi ubuchopho buhumusha njengomuzwa wenhlalakahle.
• Ukukhathazeka okuzolile ngesikhathi sokudla futhi ngizohlala ngibe umlingani wokuchitha lawo maphawundi ngokweqile.
• Kuyasisiza uku ukuvimbela isifo senhliziyo. I-Resveratrol ivimbela inhliziyo ekuhluphekeni ngoba inyusa ukukhiqizwa kwe-nitric oxide.

Njengoba ukwazi ukubona, azikho ezimbalwa izinzuzo zamakinati impilo yethu.

Ungawadla kanjani amakinati

Amakinati angadliwa ngezindlela eziningana:

• Crudo, aqonde egobolondweni. Kumele sosiwe phambilini ukuze uthole ama-antioxidants futhi uthuthukise ukunambitheka kwawo.
• Ngefomu lekhilimu, elaziwa njenge Ibhitela lamantongomane, Iyasetshenziswa ezindaweni eziningi zomhlaba, kungaba ngososo, okokugqoka noma ukusabalalisa uthosi.
• Amafutha amakinati. Ine-flavour emnene futhi enempilo kakhulu, ekahle ukwengeza kunoma isiphi isaladi noma ukwengeza ukuthinta kunoma iyiphi isoso.

I-athikili ehlobene:

Izici zepistachio

Izakhiwo zamakinati

Amantongomane aqukethe amakhalori amaningi, ezihumusha zibe amandla anempilo futhi alungile ukuze agcine usuku lonke. Ngama-gramu ayi-100 womkhiqizo sithola ama-calories angama-567.

Iqukethe namaminerali, ama-antioxidants kanye namavithamini. Inikezela ngamafutha e-monounsaturated, ikakhulukazi i-oleic acid.

Njengoba sishilo, la mafutha aphelele ukuqeda i-cholesterol embi futhi ukwandise i-cholesterol enhle, ilungele bonke labo bantu abahlushwa yile nkinga yomthambo.

Banikeza amaprotheni, ama-amino acid abalulekile ekukhuleni nasekuthuthukisweni. Ngakolunye uhlangothi, kube nezifundo eziqinisekisa ukuthi lokhu kudla kungasiza ukuvimbela umdlavuza wesisu, izifo eziwohlozayo, i-Alzheimer's, izifo ezibangelwa amagciwane noma izifo zenhliziyo, nakho konke sibonga i-resveratrol, into etholakala ngaphakathi.

Akunandaba ukuthi uzisebenzisa kanjani, ungakhohlwa ukudla lezi zithelo ezincane ngendlela elinganiselayo, ephelele ukusigcina siphilile, ukuzengeza kumasaladi, ukudala ibhotela lakho lamantongomane noma ukuthola uwoyela ocebile wokupheka ku-grill.