Yebo, udinga ukuqala kusukela ekuqaleni. Ngizokunikeza ulwazi oluncane mayelana nezinhlobo zamantongomane nezakhiwo zabo.
1. Amakhaya
Okuqukethwe kwekhalori kungu-551 kcal / 100 g.
Lesi sitshalo singokomndeni wezinambuzane. Sonke mhlawumbe sabona ubhontshisi, ubhontshisi kanye nama-peas, kodwa ngesizathu esithile babiza ama-peanut "i-peanut". Uma kuqhathaniswa nezinye izinhlobo zamantongomane emanzini kunamaprotheni amaningi namafutha amancane. Ama-amino acids weprotheni walesi nut aphethwe ngokuphelele umzimba. Ngaphandle kwama-amino acids abalulekile, amantongomane aqukethe i-phosphorus ne-potassium, kanye namavithamini P2 no-PP. Emithi yomuthi waseChina, amantongomane asetshenziselwa ukwelapha izifo zesigubhu sezinsi. Yidla amantongomane aphuziwe futhi aphethwe kalula. I-nut eluhlaza iyingozi esiswini, kanti ikhasi liqukethe izinto ezenza kube nzima (futhi ngezinye izikhathi ziyeke) izinqubo zokugaya amaprotheni kanye nokwenza isitashi emzimbeni.
2. i- walnut yaseBrazil
Okuqukethwe kwekhalori kungu-703 kcal / 100 g.
Ngokwegama, lezi zinhlobo zitshalwe eBrazil. Ibukeka njengebhokisi elincane elinesivalo, ukuma kuyindilinga noma kancane kancane. Ngaphakathi kwesikhumba esinjalo - nut in shell. Naphezu ubukhulu obuncane, igobolondo ingaba nzima kakhulu ukwehlukanisa. Ukunambitha, i-Brazil nut ifana namantongomane ephayini avela ezindaweni ze-taiga. Phakathi kwezici eziwusizo zalezi zinhlobo ze-nut kukhona ukunciphisa kwe-cholesterol, ukujwayelekile kwesilinganiso ushukela egazini, kanye nokuqukethwe kwe-selenium. Lesi sici sokugcina sisetshenziselwa ukwandisa isisindo nesisindo emantwaneni futhi sinciphise ukungezwani kwesifo kubantu asebekhulile. Ngisho nomunye owodwa unika umuzwa wokuqina kwamandla namandla omoya.
3. i- Walnut
Okuqukethwe kwekhalori kungu-700 kcal / 100 g.
Ngenxa yokuma kwe-nucleus yaleli nati, efana nobuchopho bomuntu, sekuyisikhathi eside ibizwa ngokuthi kunezimpawu zemilingo namandla amakhulu. Ososayensi abaphila empilweni yangaphandle, bacabanga ukuthi i-walnut iyimimoya yezakhamuzi zemiphakathi. EBabiloni kwakunqatshelwe ukuba udle izithelo ngabantu abavamile. Abapristi babesaba nje ukuthi abantu bazoba abahlakaniphile kuye. Ngokwemvelo, akekho owakhipha umkhiqizo ekudleni "Ubukhulu Babo". Ezweni lanamuhla, ukungabi nalutho okunjalo akufinyeleli. Ososayensi baye bafakazela ukuthi i-BAS, equkethe, inomphumela omuhle ezitsheni zobuchopho, ngakho-ke kunconywa ukuthi lolu hlobo lwamantongomane ludla njalo. Ngokusho odokotela, amantongomane anganciphisa ukucindezeleka futhi aphulukise ukuqina kwe-atherosclerosis. Isibonelo, emazweni asempumalanga amazwe ase-choleric anconywa izinhlamvu eziningana zama-walnut ngosuku. I-walnut engapheli ihambisana ne-black currant yokuqukethwe kwe-vitamin C, kodwa okuqukethwe kwamafutha itholakala kakhulu.
4. I- Cashew
Okuqukethwe kwekhalori kungu-633 kcal / 100 g.
EYurophu, bafunda ngamasokhefu maduzane. Lolu hlobo lusetshenziswa ngokuzithandela kakhulu. Ama-cooks ayifaka ngaphakathi kwenyoni lapho ebhakwa, ebhakwa nge-yogurt futhi ekhonza njengendishi ehlangothini eya inyama. I nut ine-aftertaste enhle. Futhi, ukuvumelana okufanayo kwe-mealy kernel kuyathandeka. Isitshalo esinika ama-cashews ngumuthi ongamamitha angu-15 phezulu. Amantongomane ngokwawo angaphakathi kwe-fetus efiber. Izithelo zinambitheka kakhulu, zenziwe ngamakhemikhali, ama-compotes kanye nezinye izitsha, futhi zidliwe zihlaza. I-cashew iphakamisa amasosha omzimba futhi inconywa ama-cores.
5. ama-alimondi
Okuqukethwe kwekhalori kungu-694 kcal / 100 g.
Abantu abaningi baye bawazisa isikhathi eside izindawo zokuphulukisa zama-alimondi. Le nut (engeyona nhlobo nhlobo) ingadliwa kuphela nge ikhasi elisha. Esikhumbeni se-almonds "esidala" kuyalimaza esiswini futhi kungaba nesifo esinobuthi. I-Nut inomphumela wokuhlanza emzimbeni. Umthelela omuhle ekuvuseleleni igazi, isibindi, izinso, gallbladder. Ukuze ukondle okungcono, ama-almonds anconywa ukuba adle noshukela. I-almond neju (ungakwazi ukugaya) yandisa amandla wesilisa. Empumalanga, amadoda adla amakhemikhali ambalwa ngaphambi kosuku. Le nut iqukethe amavithamini amaningi nezinye izakhi. Kwabesifazane, kunconywa ukuthuthukisa isimo sezinwele, izipikili nesikhumba. Futhi, ama-almonds ayadingeka ngesikhathi sokukhulelwa, kodwa ngaphandle kwezinga kanye nemali elinganisiwe.
6. Hazelnut
Okuqukethwe kwekhalori kungu-707 kcal / 100 g.
I-hazelnut ivame ukubizwa ngokuthi i-hazel. Nokho, lezi zitshalo ezihlobene nezinhlobo ezifanayo. Zihlukile ngobukhulu begobolondo (ku-hazelnut it thinner) futhi ukunambitheka (ama-hazelnuts ayanandi kakhulu). Ngaphezu kwalokho, ama-hazelnut amantongomane amakhulu kakhulu kune-hazel. Sekuyisikhathi eside sekukholelwa ukuthi umsebenzi we-cerebral ukwanda kusuka kuma-hazelnuts.
Naphezu kokuthi le nut iyona fatty kakhulu, kuyasiza kakhulu futhi ukukhuluphala kunzima ukuthola ngenxa ukusetshenziswa kwayo. UHazelnut wanconywa ukuba adle ukugula kwamathambo egazi, abantu abane-veicic veins, ngokucindezela okwanda noma izinkinga ezinso.
7. Pistachios
Okuqukethwe kwe-caloric ngu-610 kcal / 100 g.
I-Pistachio ngumkhiqizo ongenakuqhathaniswa kakhulu. Ngokusho kocwaningo, azihambisani nanoma yimiphi imikhiqizo yokudla, ngakho-ke kudingeka ukuba abe ngokwehlukana, noma wanezela ngemali encane kuma saladi kusuka emifino noma imifino. Ukujwayela kwethu "ama-pistachios" e-usawoti obisika ubhiya "kubangela ukuzwa okungathandeki kakhulu esiswini sethu, nakuba singasolanga ngakho. Ngokusetshenziswa kahle kwe-pistachios - umkhiqizo odlayo futhi onempilo.
Ukwenza kube lula ukwahlulela ukuphumelela kokudla kwesikhuni, ngizokunikeza isibonelo salowo wabo.
Ukudla izithelo namantongomane yakhelwe izinsuku ezingu-3. Ngokuba i-hazelnut, ama-alimondi nama-walnuts. Izithelo kungcono ukuthatha i-asidi futhi enhle futhi enomuncu. Ama-apula amnandi, ubhanana nezinye izithelo, lapho iningi le-sucrose, lizokwenza ukuvuthwa esiswini, okungabangela izinkinga eziningi.
Kusukela ekuseni ngesisu esingenalutho kuyadingeka ukuthi uphuze ingilazi ye-citrus kanye ne-ananas (ngaphandle kokufaka ushukela). Ukudla kwasekuseni kuqukethe inani elingenamkhawulo wezithelo kanye nesikhulu samantongomane. Ukudla kwasekuseni kwesibili kungamantongomane amancane (khumbula umthetho "uma uhlaziya isikhathi eside, ungathola kangcono"). Ukudla kwasemini kufana nesidlo sasekuseni sokuqala (shintsha umuthi komunye). Ukuze uthole isiphuzo se-mid-ekuseni siphuze ingilazi yanoma iyiphi ijusi elingelona i-citrus. Dinner - futhi izithelo nama nati.
Qhubeka nokuba nezinsuku ezingu-3. Ngaphandle kwezithelo namantongomane, kuhle ukuphuza ngamalitha ayisigamu nambili wamaminerali.
Ukudla kumantongomane - okuhle noma kubi? Manje ake siphendule izinzuzo zalokhu kudla.
Izinzuzo:
- Yiqiniso, uzolahlekelwa isisindo;
- amantongomane nezithelo - isitolo sokugcina amavithamini, amaminerali nezinye izinto eziwusizo; Ngenxa yalokhu ngesikhathi sokudla uzozizwa ukhululekile wamandla namandla; kungathuthukisa ukusebenza kwengqondo;
- Amantongomane aqukethe amaprotheni angenakunakekelwa, ahlanganyela "ekwakhiweni" kwamangqamuzana omzimba;
- ngenxa yamantongomane ngesikhathi sokudla, impilo yezocansi ingathuthuka.
Umthengi:
- njengakuzo zonke izidlo, uma izimiso eziyisisekelo zokudla okunempilo zingabonakali ekugcineni, isisindo sabuyela emuva futhi "abangani" baholele;
- Ukudla okunjalo kuyilingo oluqinile kakhulu esiswini nasemathunjini; Kunzima kakhulu ukugaya amantongomane ne-fibre yezithelo;
- Ukudla kunqatshelwe abantu abanesifo esibindile, ngoba amantongomane angumkhiqizo onzima kakhulu esibindi.
Ukudla kumantongomane - okuhle noma kubi? Kunezinhlobonhlobo ezihlukahlukene zokudla, kodwa abantu abaningi bayaziqinisekisa kusuka kokuhlangenwe nakho kwabo ukuthi okuhle kunazo zonke kubizwa ngokuthi "indlela yokuphila enempilo".