Izinzuzo Zamantongomane - Amantongomane Azuzisa Kakhulu

Kunamantongomane amaningi njengama-alimondi, ama-cashews, ama-hazelnuts, ama-pistachios, amantongomane kaphayini, ama-pistachios, amantongomane aseBrazil, ama-chestnuts, amantongomane ama-macadamia, ama-walnuts, ama-pecans. Ziwusizo njengoba zimnandi. Nakuba zonke zinezici ezihlukene, izinzuzo zamantongomane zivamile.

Ngokuvamile ukudla okunamafutha. Aqukethe inani elilinganiselwe lamaprotheni. Banomsoco ocebile njengamavithamini B, uvithamini E, insimbi, i-zinc, i-potassium, i-magnesium, amaminerali e-antioxidant kanye nama-antioxidant compounds. Anama-kilojoule amaningi. Ziwukudla okungadliwa kalula ngokweqile. Ngakho-ke, ukusetshenziswa ngokweqile akukhuthazwa.

Ayini Amantongomane?

Amantongomane athathwa njengezithelo ngokobuchwepheshe. Nokho, ayimnandi njengezithelo futhi inamafutha amaningi.

Ukuze ufinyelele isithelo sangaphakathi, kuyadingeka ukuphula igobolondo elinzima langaphandle. Ngenhlanhla yethu, imboni yanamuhla, ecabange konke, isisitholile isixazululo salokhu yakhipha amagobolondo amakinati yawapakisha. Amantongomane wonke umuntu athanda ukuwadla ami kanje;

• Um-alimondi
• I-Fındık
• Ikinati
• ama-cashews
• I-Walnut
• I-Pecan
• Amantongomane
• Amantongomane ephayini
• I-Pistachio

Nakuba sihlukanisa amantongomane njengamantongomane, ngokobuchwepheshe aseqenjini le-legumes.

Ama-calories ku-Nuts

Nutritional Value

Amantongomane awukudla okunomsoco kakhulu. Inani lokudla okunomsoco lamagremu angu-28 amantongomane axubile limi kanje;

• Amakhalori: 173
• Amaprotheni: 5 gram
• Amafutha: amagremu angu-9, kuhlanganise namagremu angu-16 amafutha e-monounsaturated
• Ama-carbohydrate: 6 g
• I-fiber: 3 amagremu
• I-Vitamin E: 12% we-RDI
• I-Magnesium: 16% we-RDI
• I-Phosphorus: 13% ye-RDI
• Ithusi: 23% we-RDI
• IManganese: 26% we-RDI
• I-Selenium: 56% we-RDI

Izinzuzo Zamantongomane

• Umthombo wama-antioxidants

Ama-Antioxidants agcina ama-radicals mahhala adala ukulimala kwamaseli ngaphansi kokulawulwa. Ama-antioxidants e-polyphenol atholakala kumantongomane alwa nengcindezi ye-oxidative ngokwenza ama-radicals mahhala alimaza amaseli.

• Yehlisa i-cholesterol

Amantongomane anemiphumela emihle ku-cholesterol ne-triglycerides. Inomphumela wokwehlisa i-cholesterol njengoba icebile ngamafutha e-mono kanye ne-polyunsaturated.

• Ayinyusi ushukela wegazi

Amantongomane ane-carbohydrate ephansi. Yingakho bengakhuphuli ushukela wegazi ngokushesha okukhulu.

• Yehlisa ukuvuvukala

Amantongomane anezindawo zokulwa nokuvuvukala. Ngale ndlela, ivikela umzimba ekuvuvukeni. 

• Iphezulu ku-fiber

I-fiber inezinzuzo eziningi emzimbeni. Ivumela amabhaktheriya anenzuzo ukuba ande emathunjini. Lawa magciwane aguqula imicu ibe ama-fatty acids awusizo. Ngaphezu kwalokho, ukudla okune-fiber kunikeza ukusutha. Izinga le-fiber kwamanye amantongomane limi kanje;

• Ama-alimondi: 3.5 amagremu
• Ama-pistachios: 2.9 amagremu
• Amantongomane: 2.9 amagremu
• Ama-Walnuts: 2.9 amagremu
• Amantongomane: 2.6 amagremu
• Amantongomane aseBrazil: 2.1 amagremu
• Yehlisa ingozi yokuhlaselwa yinhliziyo nokushaywa unhlangothi

Amantongomane awukudla okuhambisana nenhliziyo. Ilinganisa i-cholesterol futhi inciphisa ukuvuvukala. Ngalezi zici, kunciphisa ingozi yezifo zenhliziyo nesifo sohlangothi.

Ingabe Amantongomane Akwenza Ukhuluphele?

Ukudla amantongomane njalo akubangeli ukukhuluphala. Kuyasiza ngisho nokwehlisa isisindo uma kusetshenziswe ngokuhlakanipha. Ngoba amantongomane ahlala egcwele isikhathi eside. Lo mphumela ungenxa yokwanda kokukhiqizwa kwamahomoni i-YY (PYY) ne-cholecystokinin (CCK), esiza ukulawula ukudla. Okuqukethwe kwe-fiber ephezulu nakho kuyisici esibalulekile emiphumeleni yokulahlekelwa isisindo. Ibuye ibe nemiphumela efana nokwandisa ukushiswa kwamafutha.

Amantongomane Anempilo Kakhulu

Amantongomane awukudla okulula okunempilo. Kodwa ezinye zigqama kakhulu ngokuqukethwe kwazo okunomsoco nezinzuzo. Nawa amantongomane anempilo…

•  Um-alimondi

Okuqukethwe okunomsoco wamagremu angu-28 ama-alimondi kanje;

• Amakhalori: 161
• Amafutha: 14 amagremu
• Amaprotheni: 6 gram
• Ama-carbohydrate: 6 g
• I-fiber: 3.5 amagremu
• Uvithamini E: 37% weReference Daily Intake (RDI)
• I-Magnesium: 19% ye-RDI

Um-alimondi yehlisa i-cholesterol nomfutho wegazi. Kunciphisa ukuvuvukala. Ikhuthaza ukukhula kwamagciwane emathunjini.

• Ama-Pistachios

Inani lokudla okunomsoco lamagremu angu-28 we-pistachios limi kanje:

• Amakhalori: 156
• Amafutha: 12,5 amagremu
• Amaprotheni: 6 gram
• Ama-carbohydrate: 8 g
• I-fiber: 3 amagremu
• I-Vitamin E: 3% we-RDI
• I-Magnesium: 8% ye-RDI

Ama-pistachios athuthukisa izinga le-cholesterol. Yehlisa ingozi yesifo senhliziyo. Ibhalansisa ushukela wegazi.

• ama-cashews

Inani lokudla okunomsoco lamagremu angu-28 we-cashews limi kanje:

• Amakhalori: 155
• Amafutha: 12 amagremu
• Amaprotheni: 5 gram
• Ama-carbohydrate: 9 g
• I-fiber: 1 amagremu
• I-Vitamin E: 1% we-RDI
• I-Magnesium: 20% we-RDI

Ama-cashews anomthamo we-antioxidant. Yehlisa umfutho wegazi.

• I-Walnut

Inani lokudla okunomsoco lama-28 amagremu ama-walnuts limi kanje:

• Amakhalori: 182
• Amafutha: 18 amagremu
• Amaprotheni: 4 gram
• Ama-carbohydrate: 4 g
• I-fiber: 2 amagremu
• I-Vitamin E: 1% we-RDI
• I-Magnesium: 11% ye-RDI

Ama-Walnuts anciphisa ingozi yesifo senhliziyo. Yehlisa i-cholesterol embi. Yehlisa umfutho wegazi. Kuyazuzisa ukujikeleza kwegazi. Kunciphisa ukuvuvukala okungapheli.

• I-Pecan

Okuqukethwe okunomsoco wamagremu angu-28 wama-pecans kungokulandelayo:

• Amakhalori: 193
• Amafutha: 20 amagremu
• Amaprotheni: 3 gram
• Ama-carbohydrate: 4 g
• I-fiber: 2.5 amagremu
• I-Vitamin E: 2% we-RDI
• I-Magnesium: 8% ye-RDI

Ama-Pecans, aqukethe ama-antioxidants njengamanye amantongomane, anciphisa i-cholesterol embi.

• I-Macadamia Nuts

Inani lokudla okunomsoco lamagremu angu-28 amantongomane e-macadamia limi kanje:

• Amakhalori: 200
• Amafutha: 21 amagremu
• Amaprotheni: 2 gram
• Ama-carbohydrate: 4 g
• I-fiber: 2.5 amagremu
• I-Vitamin E: 1% we-RDI
• I-Magnesium: 9% ye-RDI

I-Macadamia nut yehlisa i-cholesterol embi kakhulu. Yehlisa ukucindezeleka okwenziwe nge-oxidative. Ithuthukisa impilo yenhliziyo. Iqeda ukuvuvukala.

• Amantongomane aseBrazil

Inani lokudla okunomsoco lamagremu angu-28 amantongomane aseBrazil limi kanje:

• Amakhalori: 182
• Amafutha: 18 amagremu
• Amaprotheni: 4 gram
• Ama-carbohydrate: 3 g
• I-fiber: 2 amagremu
• I-Vitamin E: 8% we-RDI
• I-Magnesium: 26% we-RDI

Amantongomane aseBrazil anothe nge-selenium.

• I-Fındık

Inani lokudla okunomsoco lama-28 amagremu ama-hazelnuts limi kanje:

• Amakhalori: 176
• Amafutha: 9 amagremu
• Amaprotheni: 6 gram
• Ama-carbohydrate: 6 g
• I-fiber: 3.5 amagremu
• I-Vitamin E: 37% we-RDI
• I-Magnesium: 20% we-RDI

Njengamanye amantongomane amaningi, ama-hazelnuts anenzuzo empilweni yenhliziyo. Yehlisa i-cholesterol embi kanye namazinga e-triglyceride. Iphinde ithuthukise ukusebenza kwemithambo yegazi.

• Ikinati

Inani lokudla okunomsoco lamagremu angu-28 amakinati omile athosiwe limi kanje:

• Amakhalori: 176
• Amafutha: 17 amagremu
• Amaprotheni: 4 gram
• Ama-carbohydrate: 5 g
• I-fiber: 3 amagremu
• I-Vitamin E: 21% we-RDI
• I-Magnesium: 11% ye-RDI

Ukudla amantongomane kwehlisa izinga lokufa. Ithuthukisa impilo yenhliziyo. Yehlisa izinga lesifo sikashukela sohlobo 2.

Ingabe Amantongomane Kufanele Adliwe Aluhlaza Noma Agazisiwe?

Amantongomane anciphisa i-cholesterol nomfutho wegazi, ukulinganisa ushukela wegazi Saxoxa ngezinzuzo zayo ezihlukahlukene. Uyazi ukuthi yimaphi amantongomane athengiswa njengaluhlaza noma agazingiwe anempilo kakhudlwana? Ingabe ukugazinga amantongomane kuyawuthinta umsoco wawo? 

Ukugazinga kushintsha ukwakheka kanye nokwakheka kwamakhemikhali entongomane. Ikakhulukazi, umbala wayo uyashintsha, umswakama wayo uyancipha futhi uthola ukuthungwa okune-crispy.

Inani elifanayo kakhulu lamafutha kumantongomane athosiwe aluhlaza futhi omile, carbohydrate ve amaprotheni iyatholakala. Nakuba okugazingiwe okomile kunamafutha nama-calories athe xaxa ngegremu ngalinye, umehluko mncane kakhulu.

isb

• I-gram ye-28 ama-alimondi aluhlaza Iqukethe ama-calories angu-161 namagremu angu-14 amafutha. Inani elifanayo lama-alimondi omisiwe athosiwe liqukethe ama-calories angu-167 namagremu angu-15 amafutha.
• Ngokufanayo, 28 amagremu ama-walnuts aluhlaza Iqukethe ama-calories angu-193 namagremu angu-20 amafutha. Inani elifanayo lama-walnuts athosiwe, ama-calories angu-199 futhi iqukethe amagremu angu-21 amafutha.

Njengoba ubonile, inqubo yokugazinga ayizange ithinte kakhulu ikhalori, amafutha, ama-carbohydrate namaprotheni okuqukethwe kwamantongomane.

Amantongomane alahlekelwa umswakama wawo ngesikhathi esosiwe. Ngakho-ke, isisindo samantongomane athosiwe singaphansi kwesisindo esiluhlaza.

Okuqukethwe kwamaprotheni nama-carbohydrate kumantongomane aluhlaza nagazingiwe nakho kufana kakhulu. Ezithosiwe ngowoyela zinamafutha nama-kilojoule amaningi kunalezo ezithosiwe. Lokhu kungenxa yokuthi amantongomane ngokwemvelo aqukethe uwoyela oweqile futhi awakwazi ukumunca uwoyela owengeziwe. 

Ezinye izakhamzimba ziyalahleka uma amantongomane egazingwa.

Amantongomane, Vitamin E, i-magnesium ve i-phosphorus Iqukethe inani elikhulu lamavithamini namaminerali anomsoco, kuhlanganise Futhi iqukethe ama-antioxidants. Ezinye zalezi zakhi azikwazi ukuzwela ukushisa futhi ziyalahleka ngesikhathi sokugazinga.

Isibonelo, ezinye izinhlobo zama-antioxidants ziyaphuka lapho zithosiwe. Ama-Antioxidants abalulekile empilweni yethu ngoba avikela amangqamuzana ethu ekonakalisweni ngama-radicals mahhala.

Akuwona wonke ama-antioxidants awonakaliswa ngenkathi yoswa. isifundo I-Pistachio nakumahazelnuts i-lutein ne-zeaxanthin inqume ukuthi ama-antioxidants awathintwa yinqubo yokosa.

Unqume ukuthi uvithamini E, thiamine kanye ne-carotenoids alahlekile ngesikhathi sokugazinga. Kwashiwo ukuthi izinga lokulahlekelwa lincike ohlotsheni lwentongomane kanye nezinga lokushisa lokuthosa. Ukulahleka kwamavithamini kwanda ngokuhambisana nokwanda kwezinga lokushisa lokugazinga. 

Amantongomane Anempilo Kakhulu: Aluhlaza Noma Agazisiwe?

Impendulo emfushane kungaba kokubili.

Amantongomane aluhlaza anempilo kakhulu kodwa angase abe namagciwane ayingozi. Amathuba amancane okubangela ukugula.

Amantongomane athosiwe anikeza ama-antioxidants namavithamini ambalwa. Amanye amafutha anempilo alimele futhi i-acrylamide yakheka, nakuba ingekho ngamanani ayingozi.

Uma uthenga amantongomane agazingiwe, khumbula ukuthi amanye anosawoti omningi kanti amanye anoshukela. Kunokuba uzithenge zithosiwe, zithenge ziluhlaza bese uziwosa wena kuhhavini. Ngale ndlela ungakwazi ukulawula kangcono izinga lokushisa.

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