Amantongomane anezinzuzo eziningi - zigcwele amakhalori, zithuthukisa inkumbulo, umsebenzi wenhliziyo, zilondoloze ubusha nobuhle. Iphrotheni yemifino equkethwe kuzo ibaluleke kakhulu - ibamba iqhaza ekwakhiweni nasekukhuleni kwezicubu.
Amantongomane aqukethe amafutha e-polyunsaturated, alungele umzimba, awakhuphuli i-cholesterol futhi awabambi iqhaza ekuqongeleleni amafutha amaningi. Inqolobane yonke yamavithamini namaminerali igcinwe kahle kumantongomane. Uhlobo ngalunye lwamantongomane lunezinzuzo zalo ezihlukile.
Amantongomane
Ngama-khalori angama-622 nge-100 g yesisindo, amakinati adume ngokwakhiwa kwawo okunothe ngamavithamini namaminerali. Kubandakanya:
- i-serotonin - "i-hormone yenjabulo" ethuthukisa imizwa;
- ama-antioxidants - avimbela ukuguga, asuse izinto eziyingozi emzimbeni;
- i-magnesium - ithuthukisa ukusebenza kwenhliziyo;
- amavithamini B, C, PP - goma umzimba;
- i-thiamine - ivimbela ukulahleka kwezinwele;
- i-folic acid isiza ukuqinisa uhlelo lwezinzwa, inika ukubukeka okunempilo esikhumbeni, kuzipikili, ezinweleni.
Amantongomane anconywa ukuthi ahlutshulwe ngaphambi kokusetshenziswa. Ungayomisa kancane kuhhavini, kepha okuqukethwe kwekhalori kuyanda. Kulabo abathanda ukuhamba izintaba, amakinati azokusiza wakhe imisipha ngokushesha ngenxa yemethionine efakiwe ekwakhiweni. Ijwayelekile izinqubo ze-biliary, kepha uma kwenzeka ukungasebenzi kahle kwezinso kanye ne-pancreatitis, ukusetshenziswa kwayo kungathandeki.
Umuntu omdala angadla ama-PC ayi-10-15. ngosuku, ingane - ama-10 ama-PC. Labo abancipha emzimbeni kufanele badle isibiliboco ngesikhathi sasekuseni noma ekuseni, ukuze umzimba usebenzise amandla emini.
Um-alimondi
Le nati, eNkathini Ephakathi yayibhekwa njengophawu lwenhlanhla, impilo nenhlalakahle, inama-calories angu-645 nge-100 g ngayinye.
Iqukethe:
- i-magnesium - iqinisa imisipha yenhliziyo, ivimbela i-atherosclerosis;
- i-manganese - isiza ngohlobo lwesifo sikashukela sohlobo II;
- UVitamin E yi-antioxidant enamandla eyehlisa ijubane ukuguga futhi igcine isikhumba nezinwele zibukeka ziphilile futhi zikhazimula.
Ama-alimondi abaluleke kakhulu emzimbeni wesifazane, anciphisa ubuhlungu ezinsukwini zokuya esikhathini. Ukusetshenziswa kwama-alimondi ngezikhathi ezithile kungukuvikela umdlavuza webele. It normalizes the acidity of juice esiswini, kuvimbela gastritis kanye nezilonda. Ungadla kuze kufike kumantongomane angu-8-10 ngosuku.
Ukunakekelwa okukhethekile kufanele kukhokhwe kumantongomane abesifazane abakhulelwe - i-vitamin E ene-folic acid ifaka isandla ekukhuleni kwengane enempilo futhi ephelele.
Amantongomane e-cashew
Inokuqukethwe kwekhalori okuphansi kancane uma kuqhathaniswa namanye amantongomane - ama-calories ayi-600 nge-100 g, kepha kungcono ukukusebenzisa ngezitsha zemifino noma zobisi ukumunca amaprotheni yemifino. Kwaziswa izithako:
- i-omega 3, 6, 9 - ithuthukisa ukusebenza kobuchopho;
- i-tryptophan - inomthelela omuhle ohlelweni lwezinzwa;
- amavithamini B, E, PP - kuthuthukisa ukubukeka nomsebenzi wangaphakathi wezitho;
- i-potassium, i-magnesium - ukwandisa ukukhanya kwemithambo yegazi, ukuvimbela ukuvimba;
- i-ayoni isiza ukuvimbela i-anemia;
- i-zinc, i-selenium, ithusi, i-phosphorus.
AmaCashews ajwayele ukujiya kwegazi, abandakanyeka kwi-hematopoiesis. Inani eliphakeme lokudla okunomsoco we-cashews lisiza ukululama ekuzivocavoca okunzima. Isiza ngezinkinga zokulala. Kwanele ukudla amantongomane ayi-10-15 ngosuku.
Ama-pistachio
Ama-pistachios asiza ukwenza ithoni ngesikhathi sokukhathala, aqukethe ama-calories angama-556 nge-100 g ngayinye. Iqukethe:
- I-omega 3 ithuthukisa ukugxila nenkumbulo;
- Amavithamini B - asiza ukukhula kwamaseli nokuphindaphindeka, kuthuthukisa isimo somzimba jikelele, kunciphise ukucasuka nokukhathala;
- i-vitamin E iyi-antioxidant enamandla;
- Amakhemikhali e-phenolic asheshisa inqubo yokuvuselela;
- i-zeaxanthin ne-lutein baqinisa imisipha yamehlo, bakhuthaze ukwakheka nokulondolozwa kwezicubu zamazinyo nezethambo.
Yehlisa ubungozi bokuhlaselwa yisifo sikashukela. Kwandisa ubungqabavu namandla. Ungadla kuze kufike ku-10-15 pistachios ngosuku.
Hazelnut
Kubangela umuzwa wokusutha isikhathi eside, amantongomane aqukethe ama-calories angama-703 nge-100 g ngayinye. Ngenxa yenani elincane lama-carbohydrate (9.7 g), ayibeki ingozi kumuntu lapho esetshenziswa ngemithamo emincane. Iqukethe:
- i-cobalt - ilawula amazinga e-hormonal;
- i-folic acid - ithuthukisa umsebenzi wokuzala;
- paclitaxel - ukuvimbela umdlavuza;
- amavithamini B, C - ukuthuthukisa umzimba, ukuqinisa amasosha omzimba;
- i-magnesium, i-calcium, i-phosphorus, iodine, i-potassium.
Kunomphumela omuhle emsebenzini wohlelo lwezinhliziyo nemithambo yegazi, okufaka isandla ekunikezelweni komoya-mpilo kumaseli obuchopho. Ibambezela inqubo yokuguga, ibuyise ukuqina kwesikhumba, namandla futhi kukhanye ezinweleni. Zonke izakhiwo ezizuzisayo zama-hazelnut zingatholakala ngokudla amantongomane ayi-8-10 ngosuku.
I-Walnut
Ukuma kwenathi kufana nobuchopho, ngakho-ke lokhu kuphathwa ngokwesiko kuhlotshaniswa nokwenza ngcono izinqubo zokucabanga nenkumbulo. Ngaphezu kwalokho, umkhiqizo uqukethe ama-calories angu-650 nge-100 g yesisindo. Njengoba kunama-calories angaba ngu-45-65 ku-walnut eyodwa, izingcezu ezingu-3-4 zingadliwa ngosuku ngaphandle kokulimala kulesi sibalo. Iqukethe:
- L-arginine - kwandisa i-nitric oxide emzimbeni, evimbela ukwakheka kwamahlule egazi nomfutho wegazi ophakeme;
- i-iron elula ukugaywa kalula - usizo nge-anemia;
- i-alpha linoleic acid yehlisa i-lipids yegazi ne-cholesterol;
- amavithamini A, B, C, E, H - qinisa umzimba;
- i-potassium, i-calcium, i-magnesium, i-zinc, i-selenium, i-phosphorus.
Ilusizo ikakhulukazi kubantu asebekhulile (kunciphisa amathuba amaningi e-sclerosis) nabesifazane abakhulelwe. Kodwa-ke, omama abancelisayo, ngokungafani nenkolelo evamile, kufanele basebenzise ama-walnuts ngokuqapha. Ingane ingahle iguliswe yiprotheni yemifino eliqukethe. Lapho uhlela ingane, kufanele ukondle umuntu wakho othandekayo ngalawa makinati - ayithuthukisi nje kuphela amandla, kepha futhi nekhwalithi yoketshezi lwesidoda.
Izakhiwo eziwusizo zembulwa kangcono lapho zisetshenziswa noju, izithelo ezomisiwe, amakhambi.
Umsedari nut
I-Pine nut inama-calories ayi-680 nge-100 g ngayinye.Kuyisikhuthazi esinamandla sokuzivikela esigcina impilo futhi sibuyise amandla. Iqukethe:
- i-oleic amino acid - ukuvimbela i-atherosclerosis;
- tryptophan - kusiza ukwehlisa umoya ngokweqile kwemizwa, kusiza ukulala ngokushesha;
- i-lecithin - ilawula amazinga e-cholesterol;
- amavithamini B, E, PP - qinisa izinwele, izipikili, izicubu zethambo;
- ifayibha yokudla emaholo - ihlanza amathumbu;
- i-magnesium, i-zinc - ithuthukisa ukusebenza kwenhliziyo;
- ithusi, i-potassium, i-iron, i-silicon.
Amaprotheni agayeka kakhulu azuzisa ikakhulukazi abagijimi nabadla inyama. Isabelo sansuku zonke singama-40 g, kulabo abanenkinga ngesisindo eseqile kufanele banciphise umthamo ube ngu-25 g.
Isiphetho
Kungakhathalekile ukuthi hlobo luni lwamantongomane, izingane kufanele zinikezwe ngokuqapha (hhayi ngaphambi kweminyaka emithathu ubudala, uma zijwayele ukungezwani komzimba - kusuka eminyakeni emihlanu). Amantongomane angukudla okuhle kulabo abadla ukudla, abasebenza, futhi abajwayele ukungabi nesikhathi saphakade sokudla okuphelele noma ukupheka. Uma ushintsha ibha yoshokholethi ngamantongomane ambalwa, umzimba uzozuza kulokhu kuphela. Konke kuhle ngokulinganisela - lo mthetho ufaneleke kakhulu ekusetshenzisweni kwamantongomane. Izingcezu ezimbalwa ngosuku zizogcwalisa umzimba ngenani elifanele lama-compounds abalulekile. Ukusetshenziswa ngokweqile kuholela ekuqubukeni kwesikhumba, izinkinga zesisu.
