IiNzuzo zeNuts - Ezona Nuts ziluncedo

Kukho amantongomane amaninzi anje ngealmonds, cashews, hazelnuts, pistachios, pine nuts, pistachios, Brazil nuts, chestnuts, macadamia nuts, walnuts, pecans. Ziluncedo njengoko zimnandi. Nangona zonke zineempawu ezahlukeneyo, iingenelo zamantongomane ziqhelekile.

Ngokuqhelekileyo kukutya okunamafutha. Ziqulethe umlinganiselo ophakathi weprotheyini. Zinomxholo ocebileyo wezondlo ezifana ne-vitamin B, i-vitamin E, isinyithi, i-zinc, i-potassium, i-magnesium, i-antioxidant minerals kunye ne-antioxidant compounds. Ziphezulu kwiikhalori. Kukutya okunokutyiwa ngokulula. Ngoko ke, ukusetyenziswa ngokugqithisileyo akukhuthazwa.

Yintoni amandongomane?

Amandongomane athathwa njengeziqhamo ngokobuchwepheshe. Nangona kunjalo, ayiswiti njengeziqhamo kwaye inamafutha amaninzi.

Ukuze ufikelele kwisiqhamo sangaphakathi, kuyimfuneko ukuphula igobolondo elinzima langaphandle. Ngethamsanqa lethu, ishishini lanamhlanje, elicinge ngayo yonke into, lifumene isisombululo kule nto kwaye lisuse amaqokobhe amandongomane lawapakisha. Amandongomane athanda ukutyiwa ngumntu wonke ngala alandelayo;

• Iamangile
• Ihazelnut
• Indongomane
• iicashews
• Walnut
• Pecan
• Amandongomane
• iinathi zepayini
• ipistachios

Nangona sihlela amandongomane njengamandongomane, ngokobuchwepheshe akwiqela lemidumba.

Iikhalori kwiiNuts

Igram ye100
	Ikhalori	namafutha	IKarbon amanzi	Lif	sugar	protein
i-chestnut	213	2	46	8	11	2
iicashews	553	44	33	3	6	18
Indongomane	557	44	28	10	8	21
Amandongomane	567	49	16	8	4	26
Iamangile	575	49	22	12	4	21
Ihazelnut	628	61	17	10	4	15
Walnut	654	65	14	7	3	15
Brazil nut	656	66	12	8	2	14
iinathi zepayini	673	68	13	4	4	14
Iveki iwalnut	691	72	14	10	4	9
IMacadamia ihazelnut	718	76	14	9	5	8

Nutritional Ixabiso lesondlo

Amandongomane kukutya okunesondlo kakhulu. Ixabiso lesondlo se-28 grams ye-nuts exutywe ngolu hlobo lulandelayo;

• Iikhalori: 173
• Iiprotheni: 5 gram
• Amafutha: 9 grams, kuquka i-16 grams yamafutha e-monounsaturated
• Iikhabhoni: 6 gram
• Ifayibha: 3 grams
• I-Vitamin E: i-12% ye-RDI
• I-Magnesium: i-16% ye-RDI
• Phosphorus: 13% yeRDI
• Ubhedu: 23% yeRDI
• IManganese: 26% yeRDI
• I-Selenium: i-56% ye-RDI

Iingenelo zeeNti

• Umthombo we-antioxidants

Ii-Antioxidants zigcina iiradicals zasimahla ezenza umonakalo weseli phantsi kolawulo. I-polyphenol antioxidants efumaneka kumandongomane ilwa noxinzelelo lwe-oxidative ngokwenza ii-radicals zasimahla ezonakalisa iiseli.

• Yehlisa i-cholesterol

Amantongomane anemiphumo emihle kwi-cholesterol kunye ne-triglycerides. Inomphumela wokunciphisa i-cholesterol njengoko isityebi kwi-mono kunye ne-polyunsaturated fats.

• Ayinyusi iswekile yegazi

Amandongomane anecarbohydrates encinci. Yiyo loo nto benganyusi iswekile yegazi ngokukhawuleza.

• Yehlisa ukudumba

Amantongomane aneempawu ezichasayo. Ngale ndlela, ikhusela umzimba ekudumbeni. 

• Iphezulu kwifiber

Ifayibha ineenzuzo ezininzi emzimbeni. Ivumela iibhaktheriya eziluncedo ukuba zande emathunjini. Ezi bhaktheriya ziguqula iintsinga zibe ngamafutha acid aluncedo. Ukongeza, ukutya kwefiber kubonelela ngokuhlutha. Umthamo wefiber kwamanye amandongomane umi ngolu hlobo lulandelayo;

• Iiamangile: 3.5 iigrem
• Iipistachios: 2.9 grams
• Amantongomane: 2.9 grams
• IiWalnuts: 2.9 iigrem
• Amandongomane: 2.6 grams
• Amandongomane aseBrazil: 2.1 grams
• Yehlisa umngcipheko wokuhlaselwa yintliziyo kunye nestroke

Amandongomane kukutya okuhambelana nentliziyo. Ilinganisa i-cholesterol kwaye inciphisa ukuvuvukala. Ngezi mpawu, inciphisa umngcipheko wezifo zentliziyo kunye ne-stroke.

Ngaba Amandongomane Akwenza Utyebe?

Ukutya amantongomane rhoqo akubangeli ubunzima. Inceda nasekunciphiseni umzimba xa isetyenziswe ngobulumko. Kuba amandongomane ahlala egcwele ixesha elide. Esi siphumo sibangelwa ukwanda kwemveliso ye-hormone YY (PYY) kunye ne-cholecystokinin (CCK), enceda ukulawula ukutya. Umxholo wefiber ophezulu uyinto ebalulekileyo kwimiphumo yokulahlekelwa kwesisindo. Kwakhona kuneziphumo ezifana nokunyuka kwamafutha.

Ezona Nuts zisempilweni

Amandongomane ngamashwamshwam asempilweni. Kodwa ezinye zibalasele ngakumbi kumxholo wazo wesondlo kunye neenzuzo. Nazi ezona nuts zisempilweni...

•  Iamangile

Umxholo wezondlo ze-28 grams ze-almonds zilandelayo;

• Iikhalori: 161
• Amafutha: 14 grams
• Iiprotheni: 6 gram
• Iikhabhoni: 6 gram
• Ifayibha: 3.5 grams
• I-Vitamin E: i-37% ye-Reference Daily Intake (RDI)
• I-Magnesium: i-19% ye-RDI

Iamangile yehlisa cholesterol kunye noxinzelelo lwegazi. Iyanciphisa ukuvuvukala. Ikhuthaza ukukhula kweebhaktheriya zamathumbu.

• Iipistachios

Ixabiso lesondlo leegram ezingama-28 zepistachios lihamba ngolu hlobo lulandelayo:

• Iikhalori: 156
• Amafutha: 12,5 grams
• Iiprotheni: 6 gram
• Iikhabhoni: 8 gram
• Ifayibha: 3 grams
• I-Vitamin E: i-3% ye-RDI
• I-Magnesium: i-8% ye-RDI

Iipistachios ziphucula umgangatho we-cholesterol. Iyanciphisa ingozi yesifo senhliziyo. Ilinganisa iswekile yegazi.

• iicashews

Ixabiso lesondlo leegram ezingama-28 zeecashews lihamba ngolu hlobo lulandelayo:

• Iikhalori: 155
• Amafutha: 12 grams
• Iiprotheni: 5 gram
• Iikhabhoni: 9 gram
• Ifayibha: 1 grams
• I-Vitamin E: i-1% ye-RDI
• I-Magnesium: i-20% ye-RDI

I-cashews inomthamo we-antioxidant. Yehlisa uxinzelelo lwegazi.

• Walnut

Ixabiso lesondlo se-28 grams ye-walnuts lilandelayo:

• Iikhalori: 182
• Amafutha: 18 grams
• Iiprotheni: 4 gram
• Iikhabhoni: 4 gram
• Ifayibha: 2 grams
• I-Vitamin E: i-1% ye-RDI
• I-Magnesium: i-11% ye-RDI

IiWalnuts zinciphisa umngcipheko wesifo senhliziyo. Yehlisa i-cholesterol embi. Yehlisa uxinzelelo lwegazi. Iluncedo kumjikelezo wegazi. Inciphisa ukuvuvukala okungapheliyo.

• Pecan

Umxholo wezondlo we-28 grams yeepecans umi ngolu hlobo lulandelayo:

• Iikhalori: 193
• Amafutha: 20 grams
• Iiprotheni: 3 gram
• Iikhabhoni: 4 gram
• Ifayibha: 2.5 grams
• I-Vitamin E: i-2% ye-RDI
• I-Magnesium: i-8% ye-RDI

IiPecans, eziqulethe i-antioxidants njengamanye amantongomane, zinciphisa i-cholesterol embi.

• Macadamia Nuts

Ixabiso lesondlo se-28 grams ye-macadamia nuts lihamba ngolu hlobo lulandelayo:

• Iikhalori: 200
• Amafutha: 21 grams
• Iiprotheni: 2 gram
• Iikhabhoni: 4 gram
• Ifayibha: 2.5 grams
• I-Vitamin E: i-1% ye-RDI
• I-Magnesium: i-9% ye-RDI

Indongomane ye-Macadamia yehlisa i-cholesterol embi kakhulu. Iyanciphisa uxinzelelo lwe-oxidative. Iphucula impilo yentliziyo. Iphelisa ukuvuvukala.

• Brazil Nuts

Ixabiso lesondlo leegram ezingama-28 zamandongomane aseBrazil limi ngolu hlobo lulandelayo:

• Iikhalori: 182
• Amafutha: 18 grams
• Iiprotheni: 4 gram
• Iikhabhoni: 3 gram
• Ifayibha: 2 grams
• I-Vitamin E: i-8% ye-RDI
• I-Magnesium: i-26% ye-RDI

Amandongomane aseBrazil atyebile kwiselenium.

• Ihazelnut

Ixabiso lesondlo se-28 grams yehazelnuts lihamba ngolu hlobo lulandelayo:

• Iikhalori: 176
• Amafutha: 9 grams
• Iiprotheni: 6 gram
• Iikhabhoni: 6 gram
• Ifayibha: 3.5 grams
• I-Vitamin E: i-37% ye-RDI
• I-Magnesium: i-20% ye-RDI

Njengamanye amandongomane amaninzi, ihazelnuts iluncedo kwimpilo yentliziyo. Yehlisa cholesterol embi kunye namanqanaba triglyceride. Ikwaphucula nomsebenzi wemithambo yegazi.

• Indongomane

Ixabiso lesondlo leegram ezingama-28 zamandongomane omileyo agcadwe ngolu hlobo lulandelayo:

• Iikhalori: 176
• Amafutha: 17 grams
• Iiprotheni: 4 gram
• Iikhabhoni: 5 gram
• Ifayibha: 3 grams
• I-Vitamin E: i-21% ye-RDI
• I-Magnesium: i-11% ye-RDI

Ukutya amandongomane kwehlisa izinga lokusweleka. Iphucula impilo yentliziyo. Iyanciphisa izinga le-2 yeswekile.

Ngaba Amandongomane Kufanele Atyiwe Ekrwada Okanye Yosiwe?

Amantongomane anciphisa i-cholesterol kunye noxinzelelo lwegazi, ukulinganisa iswekile yegazi Sathetha ngeengenelo zayo ezahlukahlukeneyo. Ngaba uyazi ukuba yeyiphi indongomane ethengiswa ekrwada okanye egcadiweyo esempilweni? Ngaba ukuqhotsa amandongomane kuyawuchaphazela ukondla kwawo? 

Ukutshisa kutshintsha ubume kunye nokwakheka kweekhemikhali ze nut. Ngokukodwa, umbala wayo utshintsha, umswakama wayo uyancipha kwaye ufumana i-crispy texture.

Ixabiso elifanayo kakhulu leoli kwiindongomane eziqhotsiweyo ezikrwada nezomileyo, ikhabohydrate ve protein ifunyenwe. Nangona irosti eyomileyo inamanqatha amaninzi kunye neekhalori ngegram nganye, umahluko mncinci kakhulu.

isi

• Igram ye28 iiamangile ekrwada Iqulethe 161 calories kunye 14 grams amafutha. Ubungakanani obufanayo be-almonds eyosiweyo eyomileyo iqulethe i-167 calories kunye ne-15 grams yamanqatha.
• Ngokufanayo, 28 grams walnuts ekrwada Iqulethe 193 calories kunye 20 grams amafutha. Umlinganiselo ofanayo wee-walnuts ezigcadiweyo, iikhalori ze-199 kwaye iqulethe i-21 grams yamanqatha.

Njengoko uqaphele, inkqubo yokugaya ayizange ichaphazele kakhulu i-calorie, i-fat, i-carbohydrate kunye nomxholo weprotheni yamantongomane.

Amandongomane aphulukana nokufuma kwawo ngexesha lokuqhotsa. Ngoko ke, ubunzima bamantongomane aqhotsiweyo bungaphantsi kobunzima bekrwada.

Iiprotheyini kunye neziqulatho zekhabhohayidrethi zamandongomane akrwada nagcadiweyo nazo ziyafana kakhulu. Ezosiwe ngeoyile zinamafutha amaninzi kunye neekhalori kunezo zosiwe. Oku kungenxa yokuba amandongomane ngokwendalo aqulethe i-oyile egqithisileyo kwaye akakwazi ukufunxa ugqithiso lweoyile eyongeziweyo. 

Ezinye izondlo ziyalahleka xa amandongomane egcadiswa.

Amandongomane, Ivithamin E, nemagniziyam ve ifosforasi Iqulethe inani elikhulu leevithamini ezinomsoco kunye neemaminerali, kubandakanywa Kwakhona iqulethe i-antioxidants. Ezinye zezi zondlo ziyabuva ubushushu kwaye ziyalahleka ngexesha lokuqhotsa.

Ngokomzekelo, ezinye iintlobo ze-antioxidants zidiliza xa zosiwe. Ii-Antioxidants zibalulekile kwimpilo yethu kuba zikhusela iiseli zethu ekonakalisweni ziiradicals zasimahla.

Ayizizo zonke i-antioxidants zonakaliswe ngelixa zigcadiswa. isifundo ipistachios nakwihazelnuts lutein kunye ne-zeaxanthin izimisele ukuba i-antioxidants ayichatshazelwa yinkqubo yokugcoba.

Wagqiba ekubeni ivithamin E, i-thiamine kunye ne-carotenoids zilahlekile ngexesha lokutshisa. Kwaxelwa ukuba ubungakanani belahleko buxhomekeke kuhlobo lwe nut kunye nobushushu bokuqhotsa. Ilahleko yeVithamini inyuke ngokuhambelana nokunyuka kobushushu bokutshisa. 

Awona Mandongomane Asempilweni: Ekrwada okanye Yosiwe?

Impendulo emfutshane iya kuba zombini.

Amandongomane akrwada asempilweni kakhulu kodwa asenokuba nentsholongwane eyingozi. Akunakwenzeka ukuba kubangele ukugula.

Amantongomane aqhotsiweyo anika i-antioxidants kunye neevithamini ezimbalwa. Amanye amanqatha anempilo wonakaliswe kwaye i-acrylamide yenziwe, nangona ingekho kwixabiso eliyingozi.

Xa uthenga amandongomane agcadiweyo, khumbula ukuba amanye anetyuwa eninzi kwaye amanye aneswekile. Kunokuba uzithenge zigcadiwe, zithenge zikrwada kwaye uziqhole ngokwakho eziko. Ngale ndlela unokulawula ngcono ubushushu.

Umthombo: 1, 2