Isitya samantongomane ngosuku sisisitshixo kwimpilo ende kunye nobomi.

Yintoni ongenakuyenza kwimpilo yakho? Ndabona isibhengezo seepiliti zamatititamin - ndithenga, nangona kubiza ... Umhlobo wam undicebisa ukuba ndisele iziphuzo ezingenakusihlwa (zithi zinceda), ndizamile, andizange ndithande, kodwa kulungile kwimpilo ... Iingcali ezivela kwiBritish Dietetic Association zinika iingcebiso zabo: libale zonke ezi ngcebiso kwaye uye ekusebenziseni imihla ngemihla yesitya esincinci seentonga. Iziphakamiso zabo zisekelwe kwiminyaka emashumi amabini ekuqwalaselweni kwendlela yokuphila kunye nempilo yamaqela amadoda namabhinqa angamaxesha ahlukeneyo kunye nabantu abangamawaka angama-119.

Ngokweziganeko zabo, ukufa kwabantu phakathi kwamantongomane okwamkela ubuncinane kanye ngeveki, kwakukho iipesenti ezisixhenxe ezantsi xa kuthelekiswa nezinye ezibonwayo. Kwaye abo banqwenela ukutya iinkuni imihla ngemihla kwiveki, amathuba okufa kwangethuba ngexesha lokufunda laliphindwe kabini kunabanye abantu. Ukuqulunqa iziphumo zophando, izondlo ziphetha ukuba abantu abadla rhoqo naluphi na uhlobo lwamantongomane - i-peanuts, i-pistachios, i-almond kunye nabanye - uMama Wendalo uya kunika ithuba lokuphila ixesha elide xa kuthelekiswa nalabo abanako ukuma.

Oogqirha, izondlo ziphephe ukuncenga amagama malunga nemveliso ethile, zikhetha ukuthetha ngokutya okunokulinganisela okunempilo. Kodwa iimantyi zifanelwe ukuthokoza. Ama-antioxidants equlethwe kuwo, kwinqanaba le-molecular, ukukhusela iiseli kumonakalo, negalelo ekulwa ngokumalunga nomhlaza. Amantongomane anesityebi sobhedu, i-zinc, isinyithi, i-magnesium, i-manganese, efunekayo ukuba umzimba usebenze ngokufanelekileyo, ukukhusela, umzekelo, ekulahlekeni kwememori okanye ezinye izifo. Ngamantongomane, umxholo ophezulu wamavithamini E kunye ne-B, kunye ne-omega-3 fatty acids, egcina izinga elifanelekileyo lokuxinwa kwe-hormone, ngakumbi njenge-adrenaline. Kwaye nangona iinqunto ezikwinqulatho zinamanqatha, la mafutha "ayenzilungele", ekuthi ngandlela-thile inokunciphisa umngcipheko wesifo kunye nezifo zentliziyo. Ngokwemvelo, i-nut ngayinye inezinzuzo kunye nezibi, ezinye zinomxholo ophezulu wamavithamini, kwabanye, i-omega-3 ibangele.

Abantu baseBrithani abanezondlo bacebisa ukuba bathathe isisiseko rhoqo ukuba badle isethi edibeneyo yamantongwane ukuze bafumane uluhlu olupheleleyo lweentlawulo zezempilo. Emva kokususa igobolondo, kucetyiswa ukuba udle amantongomane angacatshangwanga kwi-peel, kuba iqukethe izondlo ezininzi. Emva koko iinzuzo zamantongomane ziya kuba zikhulu. Ukuthatha umdla omkhulu kakhulu akuyimfuneko - ngokwaneleyo ukutya ngemini malunga ne-ounce enye okanye i-30 g, into encinci encinane ayikho ibhola yegolfu. Izondlo ngokubhekiselele kumantongomane atyuwa okanye atyusiweyo, ukusetyenziswa kwimpilo kufuneke kuphela iinqabunga ezingenasiphelo ezingathatyathwa.
Ngoko ufanele uthande amantongane? Masinike ulwazi oluthe ngqo malunga neentlobo eziphambili zamantongomane. Iimilmond eziqhelekileyo, i-hazelnuts, i-walnuts, i-peanuts, i-pistachios, i-cashews kunye namantongomane asandula ukuvela eRashiya - amanqabunga aseBrazil, ama-macadamia kunye nama-pecans - onke aqulethe i-calcium, i-magnesium, i-potassium, isinyithi, i-zinc, izithambile ezicebile B2 (riboflavin) kunye no-E. I-Calcium iyimfuneko kakhulu kumathambo anamaqili, amazinyo anempilo kunye namazinyo, i-potassium ibalulekile kwinkqubo enomdla, i-zinc ilungile kumzimba womzimba. Kodwa kukho ukungafani phakathi kwezi zipho eziluncedo zendalo. Ngokomzekelo, ii-almond ziqukethe iiprotheyini ezingaphezulu kwamanye amanqatha, kukho ubuninzi be-vitamin E kwi-fiber yabo, efunekayo kwesikhumba, amehlo kunye nomzimba womzimba. I-almond isinconywa kulabo bathetha ukulahlekelwa ngamapounds angaphezulu. I-International Journal ye-Obesity ithi abo bahamba ngesidlo se-almond bangakwazi ukulahlekelwa isisindo ngokukhawuleza kunabalandeli bezinye iindlela zokulahleka kwesisindo. Ukungonakali kukungabi nakwii-almonds. Kubalulekile ukucwina ubusuku ngamanzi okanye ubisi, kuya kunceda.

Kodwa umnandi wase-Brazilian onothileyo we-selenium unomlinganiselo obuninzi bale minerali ewusizo ukuba emva kokutya izityambo enye ngosuku, umntu uya kufumana umthamo wemihla obekwe oogqirha. I-Selenium yandisa ukwanda komntu (ukukhwabanisa, oko kukuthi, imbono echasene nobutshinga), kuthintela umhlaza wesibeletho, isifuba kunye nesifo seethambo, kunceda izifo ze-thyroid. Kodwa umsebenzi walo uphezulu kangangokuthi amayeza aphakamileyo kakhulu akhokelela ekulahlekeni kweenwele kunye nokulahlekelwa kwezipikili, ngoko ke umhla ungadla kuphela ezintathu okanye ezine ezineentonga zaseBrazil.

Amanqwana amancinci amancinci anesigqeba sekota yokunconywa kwe-magnesium, encedisa ukuguqula ukutya, okulungileyo kakhulu kumathambo. Iimveliso eziqulethwe kwi-cashews zenza ukuba kulungiswe i-collagen elukhumbeni.

Ladies "kwindawo ekhangayo", okokuthi, oomama bokamva, banconywa ngokukhawuleza iinqununu. Kwi-dose yansuku zonke ephakanyisiweyo, esele ikhankanywe ngasentla (28 g), kukho iinguti ezingama-20 kuphela, kodwa ziqulethe iipesenti ezili-17 ze-aclic acid, oko kuyimfuneko kubafazi abakhulelweyo. I-oleic acid inceda ukunciphisa uxinzelelo lwegazi kunye nokuvimbela ukugula kwengqondo. Ngoko udle i-hazelnut, yenye yeenantsi ezihle kakhulu, yinto enye yokutya okunempilo.

I-Walnut iqulethe i-antioxidants engaphezulu kunanoma yimuphi umcoko, okwenza ibe yiqhawe ekulwa nomdlavuza, isifo kunye nesifo senhliziyo. Kukho ubukhulu beendlela zokupheka ngokusetyenziswa kwamantongwane okukhusela kunye nokunyangwa kwezifo ezahlukahlukeneyo eziqinisekisa iimpawu zonyango zama-walnuts. Kodwa siya kuphulaphula okokuqala kwiziphakamiso zoogqirha kwaye siya kudla ama-walnuts kwifom yazo enkulu. Ngokuqhelekileyo, kwiphokoleti ngamantongomane, kuya kuba neyingozi ngaphezu kokulungileyo.

I-nut ethandwa kakhulu yi-peanuts, efana ne-strawberries, ukukhangela ngokucacileyo kwi-antioxidants ngokuchasene nomhlaza, kodwa kukulungele kuphela abo abangenayo i-allergies kuyo. Ngendlela, ngenxa yobulungisa, izilwanyana aziyi-nut, kodwa isityalo esinezityalo, ezifana neepayi, iiimbotyi, iilentiy. Ngelishwa, abantu abaninzi "bayazi" iifotyi kuphela kwifom ethosiweyo neyetyuwa, xa zonke iintlobo zezempilo zentliziyo zilahlekile.