Ingabe Ibhotela Yamantongomane Ikwenza Uzuze Isisindo? Yiziphi Izinzuzo Nezingozi?

Ibhitela lamantongomane, umhlabathi ogazingiwe kuze unamathisele amantongomaneyenziwe kusuka. Ngenxa yokuthi kumnandi futhi kuyasebenziseka, kungenye yokudla izingane ezingenakukuyeka ukudla kwasekuseni.

 Igcwele izakhamzimba ezibalulekile njengamavithamini, amaminerali, namafutha anempilo Ibhitela lamantongomaneNgenxa yokuqukethwe kwayo kwamafutha amaningi, i-calorie-dense.

Ebhotela lamantongomane elicutshunguliwe amafutha e-trans futhi iqukethe izithako eziyingozi njengoshukela. Ukudla ushukela owengeziwe kakhulu kanye namafutha e-trans kubangela izinkinga ezihlukahlukene zempilo, njengesifo senhliziyo.

Kulo mbhalo Ibhitela lamantongomaneIzinto ezixoxwa ngayo ngezo ezikhiqizwa ngokwemvelo.

Yiziphi Izinzuzo Zebhotela Lamantongomane?

umthombo wamaprotheni

• Ibhitela lamantongomaneIwumthombo wamandla olinganiselayo kakhulu njengoba iqukethe wonke ama-macronutrients amathathu.
• Ibhitela lamantongomane Icebile kakhulu ngamaprotheni.

Ama-carbohydrate aphansi

• Ibhotela le-peanut elihlanzekile 20% kuphela carbohydrateIloli. Leli inani eliphansi. 
• Ngalesi sici, kungukudla okufanele kweziguli ezinesifo sikashukela sohlobo 2.

Okuqukethwe kwamafutha okunempilo

• Ibhitela lamantongomaneNgenxa yokuthi inamafutha amaningi, inama-kilojoule amaningi. 
• Ibhitela lamantongomaneIngxenye kawoyela emafutheni omnqumo iqukethe i-oleic acid, etholakala ngamanani aphezulu emafutheni omnqumo. 
• I-Oleic acidInezinzuzo eziningana, njengokuthuthukisa ukuzwela kwe-insulin.

Inothile ngamavithamini namaminerali

Ibhitela lamantongomane Kunomsoco impela. 100 amagremu Ibhitela lamantongomane inikeza amavithamini namaminerali amaningi:

• I-Vitamin E: 45% wesidingo sansuku zonke
• I-Vitamin B3 (Niacin): 67% yesidingo sansuku zonke
• I-Vitamin B6: 27% yesidingo sansuku zonke
• I-Folate: i-18% yesidingo sansuku zonke
• I-Magnesium: 39% yesidingo sansuku zonke
• Ithusi: 24% wesidingo sansuku zonke
• IManganese: 73% wesidingo sansuku zonke

Ngasikhathi sinye biotin Inothile ngezakhi zomzimba futhi iqukethe inani elilinganiselwe likavithamini B5, insimbi, i-potassium, i-zinc ne-selenium. 100 amagremu Ibhitela lamantongomane Inama-calories angu-588.

Okuqukethwe kwe-Antioxidant

• Ibhitela lamantongomane Iqukethe amavithamini namaminerali abalulekile. 
• Futhi inothe kakhulu kuma-antioxidants afana ne-p-coumaric acid, enciphisa isifo samathambo kumagundane. 
• Yehlisa futhi ingozi yesifo senhliziyo umagazine Iqukethe.

Iyini ingozi yebhotela lamantongomane?

aflatoxin 

• Ibhitela lamantongomane Nakuba inomsoco impela, futhi iqukethe izinto ezingaba yingozi. I-Aflatoxin ingenye yazo.
• Amantongomane, I-Aspergillus Iqukethe isikhunta esibizwa ngokuthi ukukhula ngaphansi komhlaba. Lesi sikhunta siwumthombo we-aflatoxin, edala umdlavuza.
• Ezinye izifundo zabantu zihlobanise ukuchayeka kwe-aflatoxin nomdlavuza wesibindi kanye nokukhubazeka kokukhula nengqondo ezinganeni.
• Ngokusho komunye umthombo, amakinati, Ibhitela lamantongomane Ukuyicubungula njenge-aflatoxin kwehlisa izinga le-aflatoxin ngama-89%.

Omega 6 fat content

• Amafutha e-Omega 3 anciphisa ukuvuvukala, kuyilapho amafutha amaningi e-omega 6 abangela ukuvuvukala. 
• Amantongomane anamafutha amaningi e-omega 6 futhi aphansi ku-omega 3 fat content.
• Ngakho-ke, kungabangela isilinganiso esingalingani emzimbeni.

Ukungezwani komzimba

• Ukungezwani nokudla kwamantongomaneingenye yezimbangela ezinkulu zokuvuvukala kwamasosha omzimba.

Amafutha amaningi nama-calories

Ibhitela lamantongomaneinama-kilojoule amaningi namafutha. 2 wezipuni Ibhitela lamantongomane Ikhalori kanye nokuqukethwe kwamafutha kumi kanje:

• Amakhalori: 191
• Amafutha aphelele: 16 amagremu
• Amafutha agcwele: 3 amagremu
• Amafutha e-monounsaturated: 8 amagremu
• Amafutha e-Polyunsaturated: 4 amagremu

Ingabe ibhotela lamantongomane likwenza ukhuluphale?

Ibhitela lamantongomane Uma kudliwe ngokusesilinganisweni njengengxenye yokudla kwansuku zonke, akubangeli ukuzuza kwesisindo. Ngisho nezifundo eziningi Ibhitela lamantongomaneIthi isiza ukuncipha. 

Ibhotela lamantongomane likwenza kanjani ulahlekelwe isisindo?

• Ibhitela lamantongomaneI-Aids ekwehleni kwesisindo ngenxa yamandla ayo okunciphisa isifiso sokudla.
• Ibhitela lamantongomaneAmaprotheni aphezulu kanye nokuqukethwe kwe-fiber kunciphisa isifiso sokudla.
• Ngenxa yokuqukethwe kwayo kwamaprotheni, ayibangeli ukulahlekelwa kwemisipha ngenkathi iba buthaka.

Ungadla kanjani ibhotela le-peanut? 

Ibhitela lamantongomane Ihamba kahle cishe nayo yonke into. Ungasakaza esinkwani noma uyisebenzise njengesoso ezingcezu zama-apula.

Uma uthenga ibhotela lamantongomane emakethe, khetha imikhiqizo engenawo ushukela owengeziwe. Naka usayizi wengxenye ukuze ungeqi imfuneko yakho yansuku zonke yekhalori. Ungadluli 1-2 wezipuni (16-32 amagremu) ngosuku.