Yini ongenakuyenza empilweni yakho siqu? Ngabona isikhangiso samathebhulethi a-multivitamin - ngathenga, nakuba kuyabiza ... Umngane wami wangeluleka ukuba ngiphuze iziphuzo ezingenakusihlwa (zithi ziyasiza), ngizamile, angizange ngithande, kodwa kuhle impilo ... Ochwepheshe beBrithani Dietetic Association banikeza iseluleko sabo: ukhohlwe zonke lezi zincomo bese uya ekusebenziseni nsuku zonke kwesitsha esincane kakhulu samantongomane. Iziphakamiso zabo zisekelwe ekubukeni kweminyaka engamashumi amabili yendlela yokuphila kanye nempilo yamaqembu amadoda nabesifazane abaneminyaka ehlukene nabangaphezu kuka-119 000 abantu.
Ngokusho kwabo, ukushona phakathi kwamantongomane okwakhiwa okungenani kanye ngesonto, kwakungamaphesenti ayisikhombisa aphansi uma kuqhathaniswa nezinye eziphawulwe. Futhi labo abathanda ukudla amantongomane nsuku zonke kulo lonke isonto, amathuba okufa ngaphambi kwesikhathi ngesikhathi sokutadisha yayingaphansi izikhathi ezinhlanu kunabanye abahlali. Ukufingqa imiphumela yocwaningo, izazi zezokudla ziphetha ngokuthi abantu abadla njalo uhlobo oluthile lwamantongomane - ama-peanuts, ama-pistachios, ama-alimondi nabanye - uMama Nature uzonikeza ithuba lokuphila isikhathi eside kakhulu uma kuqhathaniswa nalabo abakwazi ukuma.Odokotela, izakhamuzi zigwema ukudonsa amagama ngomkhiqizo othize, zikhetha ukukhuluma ngokudla okunempilo okunempilo. Kodwa amantongomane afanele ukuhlonishwa okunjalo. Ama-antioxidants aqukethwe kuwo, ezingeni lemangqamuzana, avikela amangqamuzana emonakalweni, abambe iqhaza ekulwa ngokumelene nomdlavuza. Amantongomane nawo ayenothusi, i-zinc, i-iron, i-magnesium, i-manganese, edingekayo ukuze umzimba usebenze ngempumelelo, ukuvikela, isibonelo, ekulahlekelweni kwememori noma ezinye izifo. Amantongomane, okuqukethwe okuphezulu kwamavithamini E no-B, kanye nama-fatty acids ama-omega-3, alondoloza izinga elifanele lama-hormone wokucindezeleka, ikakhulukazi njenge-adrenaline. Futhi nakuba amantongomane okuqukethwe anamafutha, lawa mafutha "ayamnandi", okungenani anganciphisa ingozi yokushaya nezifo zenhliziyo. Ngokwemvelo, nut ngayinye inezinzuzo zayo kanye nezinkinga zayo, ezinye ziqukethe amavithamini aphezulu, kwezinye, i-omega-3 ihamba phambili.
Abanakekeli bokudla baseBrithani batusa ukuba bathathe isimiso esivamile ukuze badle isethi ehlanganisiwe yamantongomane ukuze bathole uhla olugcwele lwezinzuzo zezempilo. Ngemuva kokukhipha igobolondo, kuphakanyiswa ukuba udle amantongomane angacacisiwe kusuka ebangeni, ngoba aqukethe izakhi eziningi. Khona-ke izinzuzo zamantongomane ziyoba ngaphezulu. Ukwenza nesithakazelo esikhulu futhi akudingekile - okwanele ukuba udle ngosuku ngosuku olulodwa noma 30 g, okuncane okuncane kakhulu akulona ibhola legalofu. Izindlovuzi ngokumelene namantongomane anosawoti noma okuthosiwe, ukusetshenziswa kwezempilo kufanele kube kuphela amantongomane angaphathwa kabi.
Ngakho kufanele uthande amantongomani? Ake sinikeze ulwazi oluthile lwezinhlobo eziyinhloko zamantongomane. Ama-alimondi afanayo, ama-hazelnuts, ama-walnuts, amantongomane, ama-pistachios, ama-cashews, kanye namantongomane asanda kuvela eRussia - ama-nuts angama-Brazil, ama-macadamia nama-pecans - konke aqukethe i-calcium, i-magnesium, i-potassium, i-iron, i-zinc, i-vitamins B2 (riboflavin) futhi i-E. Calcium iyadingeka kakhulu emathanjeni anamandla namazinyo aqinile, anempilo, i-potassium ibalulekile ohlelweni lwe-nerve enempilo, i-zinc ilungele amasosha omzimba. Kodwa kukhona umehluko phakathi kwezipho eziwusizo zemvelo. Isibonelo, ama-alimondi aqukethe amaprotheni amaningi kunamanye amantongomane, kunokuningi kwamavithamini E e-fiber, okudingekayo esikhumbeni, amehlo kanye nesistimu yomzimba. I-almond inconywa ngalabo abaye banquma ukulahlekelwa amakhilogremu amaningi. I-International Journal of Obesity ithi labo abahamba nge-almond ekudleni bangakwazi ukulahlekelwa isisindo ngokushesha kunabalandeli bezinye izindlela zokulahlekelwa isisindo. Ukungalungi ukuhlukumeza kwama-alimondi. Kuyadingeka ukuthi ubambe ubusuku emanzini noma ubisi, kuzosiza.
Kodwa izithelo zase-Brazilian ezicebile ze-selenium zinamaminerali alusizo kangangokuthi ngemva kokudla izitshalo ezilodwa kuphela ngosuku, umuntu uzothola umthamo wansuku zonke odokotela. I-Selenium ikhulisa ukuzala komuntu (ukucabangela, okungukuthi, umqondo ohambisane nesibindi), kuvimbela umdlavuza wesifuba, isifuba nesifuba, kusiza ngezifo ze-thyroid. Kodwa umsebenzi wayo uphakeme kakhulu kangangokuthi amazinga aphakeme kakhulu aholela ekulahlekeni kwezinwele nokulahlekelwa kwezipikili, ngakho usuku lungadla kuphela amantongomane amathathu noma amane aseBrazil.
Ama-nuts amantongomane amancane atholakala cishe engxenyeni yekota yokuncoma kwansuku zonke ye-magnesium, okusiza ukuguqula ukudla ibe namandla, okuhle kakhulu amathambo. Ama-nutrients aqukethe ama-cashews enza ekwakheni i-collagen esikhumbeni.
Ladies "esimweni esithakazelisayo", okungukuthi, omama esizayo, kunconywa kakhulu ama-hazelnuts. Esikhathini esilinganiselwe umthamo wansuku zonke, okukhulunywe ngaso ngenhla (28 g), kunamantongomane angu-20 kuphela, kodwa aqukethe amaphesenti angu-17 e-folic acid, ngakho-ke kudingekile kwabesifazane abakhulelwe. I-oleic acid kusiza ukunciphisa ukucindezelwa kwegazi futhi ivimbela ukugula komqondo. Ngakho-ke udle i-hazelnut, ingenye yamantongomane anomnandi kakhulu, futhi ingenye yokudla okunempilo kakhulu.
I-Walnut iqukethe ama-antioxidants amaningi kunanoma yimuphi omunye nut, okwenza kube iqhawe ekulwa nomdlavuza, isifo sohlangothi nesifo senhliziyo. Kukhona inqwaba yokupheka kwabantu ekusetshenzisweni kwamantongomane okuvimbela nokwelashwa kwezifo ezihlukahlukene eziqinisekisa ukuthi izidakamizwa zelnuts ziphikisiwe. Kodwa sizolalela okokuqala izincomo zodokotela futhi sizodla ama-walnuts ngendlela yabo eyinhloko. Ngokuvamile, ngokushokoledi ngamanothi, kuyoba nomonakalo omkhulu kunokuhle.
I-nati ethandwa kakhulu yi-peanuts, efana ne-strawberries, ukucinga okusobala kwama-antioxidants ngokumelene nomdlavuza, kodwa kuhle kulabo abangenayo imithwalo yemithi kuyo. Ngendlela, ngenxa yobulungiswa, amantongomane awusiwo umuthi, kodwa isitshalo se-legume, esifana nama-peas, ubhontshisi, i-lentils. Ngeshwa, abantu abaningi "bayazi" amantongomane kuphela kwifomu ethosiwe nosawoti, lapho zonke izinzuzo zezempilo zenhliziyo zilahlekile.