Bangaki amantongomane nawe ungadla ngosuku? Ngilusizo kuka amantongomane ngoba emzimbeni?

Amantongomane nazo ngezinye izikhathi ibizwa ngokuthi amantongomane, uwuhlobo ka imidumba futhi ikhula ikakhulukazi eNingizimu Melika, EMexico naseMelika Ephakathi. Kuyinto esimila yonyaka nge mncane kakhulu sifanamsindvo, ezimila eduze kakhulu phansi. Okwamanje, isimo sezulu evumayo kakhulu izithombo ziyadliwa - efudumele futhi liyana.

Pindar, njengabanye abaningi, njalo kuphakamisa imibuzo eminingi phakathi dieters futhi labo abasilandela isimo sezempilo. Bangaki amantongomane nawe ungadla ngosuku? Ziyini izinzuzo zokuba nalo? Yiziphi imiphumela emibi? Ngayiphi ifomu kungcono udle nati? Kufanele I ukuthenga amantongomane e glaze noma okumsulwa? Kungani kukhona kilojoule eziningi kangaka futhi okumnandi kangaka?

Ake sizame ukuqonda futhi uthole izimpendulo yonke le mibuzo.

definition

Ngamagama wezitshalo lamantongomane akuyona nut. Anakho ukubunjwa yayo eduze ezihlobene imikhiqizo womndeni okusabhontshisi, ezifana uphizi, amalentili nezinye.

ezithakazelisayo ngokwanele ukuze ubuke indlela lokhu nut ikhula. izimbali Okokuqala eziqhakaza, okuyinto, ngenxa isisindo sabo bacwilisa ohlangeni mncane njengoba low ngangokunokwenzeka emhlabathini. Ekugcineni imbali wangcwatshwa emhlabathini, okuyinto ekugcineni ukuvuthwa futhi groundnuts.

Khanyisa pod ensundu, enemigqa emihle inezinhlobonhlobo zemibala, iqukethe ezimbili noma ezintathu ziyadliwa izikhwebu. Ungazami bakhohlise, bakubheka njengobuthakathaka pods. Norma amantongomane ngosuku indoda e zonke izinhlelo ichazwa cores, okungukuthi, nati ngokwabo. Ngalinye - kobujamo obusaqanda siqukethe iyizingxenye ezimbili aphuzi, sinombala-camera obomvu bephundlekile. It has a elikhanyayo, bhotela, "Nutty" ukunambitheka.

Ngenxa okuqukethwe kwayo okusezingeni eliphezulu amaprotheni kanye nokusungulwa chemical amantongomane avame ukusetshenziswa lapho kwenziwa ukudla okuhlukahlukene futhi kusetshenzwe ku uwoyela, unamathisele, ufulawa nokusanhlamvu.

isakhiwo

Ufuna ukuthola okungcono kakhulu kuzo nati? Khetha namantongomane. Amaphrotheni, amafutha, carbohydrate - into nje ukuthi kufanele kucatshangelwe uma kuziwa kule nut. Ngaphandle kweqiniso lokuthi lo mkhiqizo has a ocebile Akumangalisi amaprotheni, iqukethe eziningi izinto eziwusizo. Ngaphezu kwalokho, izinga micronutrients izakhi kusekelwe 28 amagremu - cishe yangosuku:

• Calories - 166.
• Amaphrotheni - 7.8 amagremu.
• Fat - 14.7 amagremu.
• Carbohydrate - 4.3 amagremu.
• Fibre - 2.6 amagremu.
• Calcium - 17.1 amagremu.
• Potassium - 203 mg.
• Magnesium - 49,3 mg.
• Phosphorus - 111 mg.
• Sodium - 89, 6 mg.
• Folate - 33,6 mcg.

Qaphela ukuthi zonke lezi idatha zinikezwa ngenjongo umkhiqizo ifomu okumsulwa, ngaphandle izithasiselo. Uma, ukwenza isibonelo, ukuthenga ezipakishiwe amantongomane anosawoti, umsoco ngaye kungahluka kakhulu kusukela amagugu ngenhla. Kuyefana nasendleleni uwoyela lamakinati, njengoba abakhiqizi abaningi baye basebenzisa izindlela ezihlukahlukene izithasiselo ngesikhathi enza. Sicela ufunde ngokucophelela ngaphambi kokuthenga abasebenzi.

Bangaki amantongomane nawe ungadla ngosuku?

Ngomqondo onabile, nawe ungadla okuningi njengoba kuhambisana kuyinsakavukela BZHU kwakho kwansuku zonke (amaphrotheni, amafutha, carbohydrate) kanye kilojoule. Kodwa overdo it futhi udlulele ngale, ikakhulukazi uma, isibonelo, wanquma ukuthatha in a movie anosawoti amantongomane ukuze kukhanye up movie akho owathandayo, kulula kakhulu, njengoba kukhona okunamafutha amaningi.

Ngokwesilinganiso, ochwepheshe batusa ukuba udle ngosuku hhayi ngaphezulu kuka-20-30 amagremu, okuyinto nati-20. Amantongomane edliwayo noma ngabe eyedwa njengoba isidlo phakathi ukudla, futhi silusebenzise okuhlukahlukene. Ngokwesibonelo, ngo-salads ukubhaka.

Abantu abaningi bakhetha le ndlela njengoba lamantongomane nopende ocwebezelayo. Kuwufanele uqaphele, ngoba, okokuqala, kulo mkhiqizo lemali ushukela kanye carbohydrate inyuka kakhulu. Uma unamathela ukudla ephansi carb, bese uyibeke uswidi lekusasa.

Enye isibe zithandwa eminyakeni yamuva ezweni lethu format - iphinathibhatha (noma uwoyela). Indlela enhle diversify iphalishi ekuseni futhi ungeze ibhulakufesi kumele kube iprotheni noma isidlo mntwana omncane ezigcotshwe unama ku ubhontshisi. Kodwa futhi, qaphela futhi unake ukwakheka, abakhiqizi abaningi ungeze esibalulekile okokunandisa.

Ngilusizo kuka amantongomane ngoba emzimbeni?

izakhiwo awusizo yalesi nut, mhlawumbe kaningi kunokuba izindlela ukusetshenziswa yayo ukupheka, futhi, kholwa kimi, okuningi. Konke lokhu izinzuzo zihlobene ngezithako zawo:

• Inhliziyo-enempilo amafutha. I amantongomane aqukethe monounsaturated namafutha polyunsaturated, lesekela impilo inhliziyo, kuholele amazinga cholesterol ephansi, ngaleyo ndlela kuncishiswe ingozi nesifo senhliziyo nemithambo yayo.
• Amaphrotheni. Ziyakwazi ezidingekile impilo kumaseli emzimbeni, okuyinto njalo esikhundleni kanye abuyiselwe. Ukuze amaseli amasha enempilo, futhi wawahlula abuyiselwe kahle, umzimba kabi kwakudingeka amaprotheni. Amantongomane kuyahluka okuqukethwe lobuKhristu amaprotheni yemifino, ngakho-ke kumelwe nakanjani khona ukondleka kwabantwana, inyama kanye nabantu nokuntuleka amaprotheni.
• Antioxidants. High okuqukethwe kwabo akazivikeli nje kuphela inhliziyo kodwa futhi sivimbela ukukhula kwama- free radicals, ekuvimbeleni okuvela izifo.
• Minerals. Peanut - linothile amaminerali magnesium, i-phosphorus, i-potassium, i-zinc, i-calcium, i-sodium, nabanye. Zonke lezi kunesidingo ukuze kusebenze okunempilo emzimbeni.
• Amavithamini. Peanut kunikeza umzimba nge amavithamini ezidingekayo, kunomthelela ukuzinza lokugayeka kokudla kanye ukuguqulwa kwamafutha kanye nesitashi, amandla. Ukuba umthombo ezinhle i-folic acid, ngoba kunciphisa tigameko kwasekuzalweni ezihambisana igazi.

Yiqiniso, lena akuyona konke amantongomane wusizo emzimbeni, kodwa uma uhlu zonke inzuzo, badedelwa indatshana.

side effects

Ngeshwa, emhlabeni kukhona cishe akukho ngomkhiqizo ongasetshenziswa kuphela ukuziqhayisa izinzuzo.

ukusetshenziswa okweqile amantongomane kungabangela ukubuyisa, ukuvuvukala, isilungulela, ngisho ukuthuthukiswa komzimba ukudla.

Yokungezwani komzimba ukuze amantongomane yingenxa omunye ezimbi kakhulu komzimba ukudla. Ukusabela kuleli cala ngokuvamile kubonakala kwamaminithi ambalwa ngemva ukungenisa noma xhumana ne umkhiqizo noma amantongomane, ngokuqukethwe layo. Kujwayele iqala nge umuzwa ukuluma ngomlomo, bese zingavuvukalanga kakhulu ubuso, womphimbo nomlomo. Lokhu kungaholela nobunzima bokuphefumula, ukuhlaselwa kwakhe isifuba somoya, anaphylactic show, kwaze kwaba sekufeni. ukuphendula Ngaphansi ezinzima kuzibonakalisa ngesimo ukuqubuka, urticaria, futhi yisisu. Abantu abanemizimba ezwelayo enjalo ngokuvamile njalo abaziphethe shot adrenaline ukunikeza umzimba isikhathi esengeziwe ngaphambi kokufika ambulensi.

Uma lesi simo kwatholakala esewusana, kungenzeka ukuthi yokungezwani komzimba kuyoba uwena ukuphila. Ngezikhathi ezithile, uma yokungezwani komzimba lamantongomane ugijima yobudala bayazi. Kuze kube manje, ukukhula eqoshiwe amacala lesi sifo, okwenza isihloko nut izifundo eziningi uma sicabangela kobukhulu ukusabela iguliswa namantongomane. Izimo Kamuva sizoxoxa ngokuthi.

Lapho ukulahla ukusetshenziswa

Ngaphezu yokungezwani komzimba ngokwawo ngqo ku amantongomane, kukhona eziningi izimo ngaphansi okufanele ayiyeke ukusetshenziswa kwalo.

Lokhu nut uchayeke aflatoxin ukungcoliswa - umdlavuza ezingaba esibangela izimila ebulalayo kuyisici ingozi kakhulu ekuthuthukeni carcinoma isibindi. Uma amantongomane atholwe umbala umbala ogqamile aphuzi, kufanele ziyalahlwa ngokushesha, futhi noma kunjalo hhayi ukudla.

Kuboniswe esihlokweni kuyinsakavukela kuyinto izincomo. Bangaki amantongomane nawe ungadla ngosuku? Uma zithambekele edema noma okwamanje uhlushwa isifo sohudo eziphikelelayo ke okokuqala kuyakufanelekela ukunikeza zonke izinhlobo nati, ngenxa okuqukethwe high fat, bangakwazi babhebhethekise isimo.

I amantongomane equkethwe-alpha-linoleic acid, okuyinto, njengoba kukhonjisiwe ucwaningo kakhulu, emakamu yaso ephezulu kwandisa nengozi yokuba nesifo somdlavuza wendlala.

Indlela ukukhetha futhi igcine amantongomane?

Ukulimaza kanye nezinzuzo, ama-calories ne micronutrients kungenzeka lungenzi mehluko uma basephutheni esitolo namantongomane.

amantongomane ehlutshiwe zivamise edayiswa emabhokisini noma ngobuningi. Ngaphambi ukuthenga, qiniseka ukuthi isembozo kuyinto beqinile, ukudla, kanye ukuthi iphakeji counter azikho izimpawu umswakama kanye izinambuzane. Uma kungenzeka, ukuhogela amantongomane ukuze uqiniseke ukuthi kukhona iphunga Rancid futhi lokukhunta.

amantongomane lonke igobolondo, ngokuvamile adayiswa ngenqwaba noma izikhwama. Uma kungenzeka, nithintithe iphakethe ngaphambi kokuthenga. Uma iphakethe kubonakala osindayo umthamo yayo futhi ayikhiphi kugedlezela ke amantongomane ezinhle. Futhi qinisekisa azikho imifantu igobolondo, amnyama futhi iminonjana izinambuzane.

amantongomane ehlutshiwe kufanele agcinwe endaweni esitsheni uvalwe waqiniswa esiqandisini, njengoba imiphumela ukushisa, umswakama noma ukukhanya kungabangela ukunambitheka Rancid. amantongomane lonke ingagcinwa endaweni epholile, futhi umkhiqizo esiqandisini bayolala izinyanga 9.

Amantongomane isisindo ukulahleka

Ziyanda ngokuvamile ezingxoxweni mayelana kwesisindo zokupheka kanye wathola lamantongomane. Kuzwakala ongaziwa, kodwa empeleni uyakwazi ngempela ukusiza ukususa Kilos owengeziwe. Into esemqoka okumele ukukhumbule bangaki amantongomane nawe ungadla ngosuku, futhi akumele idlule le izinga.

Njengoba nati abacebile fibre namaprotheni, kuyasiza ekulondolozeni umuzwa satiety, abakunikezi udla kakhulu. Ngaphezu kwalokho, ukuze inhlabamkhosi amantongomane, esiswini kuzodinga eqhele ngamahora amabili, uma kuqhathaniswa imizuzu engamashumi amathathu ngoba okunoshukela nesitashi.

Walnut isheshisa umzimba. Ucwaningo luye lwabonisa ukuthi nge ukusetshenziswa nsuku zonke ngokulinganisela lamantongomane emasontweni 19, izihloko kusheshiswe umzimba by kakhulu ngendlela 11%.

Amafutha e-ke nomthelela saturation ukunambitheka kanye nokwaneliseka ngezidingo, ngakho uku mancane amathuba okuthi zihlushwa ukungakwazi ukujabulela ushokoledi abawuthandayo.

Amantongomane kuzole amazinga kashukela egazini, iqinisekisa eside amandla yokutakula futhi kunciphisa izifiso ukudla "okubi".

isiphetho

Amantongomane - umkhiqizo emangalisayo. It has izici amantongomane, kodwa ohlobene imidumba. A linothile amaprotheni, umkhiqizo kuhle ukulawula ukudla kanye kwalokho kakhulu ezihlukahlukene salads ngisho izitsha ashisayo. Ngaphezu kwalokho, nut ezivamile futhi ayibizi kakhulu (uma kuqhathaniswa ne-alimondi efanayo), futhi ngeshwa ke ingenye nomzimba amakhulu kakhulu emhlabeni.

Kodwa uma wena lucky futhi awazi engezwani nokudla okuthile, khona-ke ngokushesha hamba for ezimbalwa amaphakheji amantongomane, Phatha umzimba wakho futhi ezokunambitha.