Ukuqhathanisa nge-Side-by-Side kwamaNingi amakhulu emaNtsheni ajwayelekile
Manje kunanini ngaphambili, amantongomane anconywa njengendlela yokudla okuhle. Ziyaziwa ngokuba ziphezulu fiber, amaprotheni, amafutha enempilo, nezinhlobonhlobo zamavithamini namaminerali, okunomsoco kakhulu kunesitsha samapipi amazambane, futhi-uma kudliwa ngokulinganisela-kungakusiza ukuba ulahlekelwe isisindo. Ukudla amantongomane nakho kuthuthukisa impilo yenhliziyo futhi kuboniswe uketshezi oluphansi. Kodwa akuzona zonke izithelo ezifanayo uma kuziwa ekuphukeni komsoco, ngakho-ke kubalulekile ukwazi ukuthi bangaki abakhonzayo.
Ukudla kwamaNuts
Leli khadi eliqhathaniswayo libonisa ukuthi amantongomane ajwayelekile ahluke kanjani kokuqukethwe okunomsoco, okwenza kube lula ukukhetha umuthi okulungele wena. Leli shidi libala okuqukethwe okunomsoco okulinganisako (isisindo ngasinye) sohlobo ngalunye lwe nut, kanye nenani elilinganiselwe lamantongomane ngehora ngalinye. Ungaqhathanisa inani lamakholori, amafutha (inani, eligcwele, eligcwele, i-monounsaturated, i-polyunsaturated), ama-carbohydrate, kanye ne-fiber phakathi kwezinhlobo eziyisishiyagalolunye zamantongomane.
| Ama-nutrients ngehora elilodwa (isisindo) | |||||||||
| Izinhlobonhlobo zeNut | Isilinganiso # samantongomane | Ama-calories (kcal) | Amaphrotheni (g) | Ingqikithi yamafutha (g) | I-Fat egcwele (g) | Mono- unsaturat- I-fat Fat (g) | I-Poly- unsaturat- I-fat Fat (g) | I-Carbs (g) | I-fibre (g) |
| Ama-alimondi | 23 | 160 | 6 | 14 | 1 | 9 | 3.5 | 6 | 4 |
| I-Brazil Nuts | 6 | 190 | 4 | 19 | 4 | 7 | 6 | 3 | 2 |
| Amasheya | 18 | 160 | 4 | 13 | 3 | 8 | 2 | 9 | 1 |
| Ama-hazelnuts | 21 | 180 | 4 | 17 | 1.5 | 13 | 2 | 5 | 3 |
| Amantongomane aseMacadamia | 11 | 200 | 2 | 22 | 3.5 | 17 | 0.5 | 4 | 2 |
| AmaPecans | 19 (ama-halves) | 200 | 3 | 20 | 2 | 12 | 6 | 4 | 3 |
| I-Pine Nuts | 165 | 190 | 4 | 20 | 1.5 | 5.5 | 10 | 4 | 1 |
| Ama-pistachio | 49 | 160 | 4 | 18 | 1.5 | 7 | 4 | 8 | 3 |
| Ama-Walnuts | 14 (ama-halves) | 190 | 4 | 18 | 1.5 | 2.5 | 13 | 4 | 2 |
Ungayi Amantongomane
Enye iphutha abantu abakwenzayo uma bedla amantongomane bedla kakhulu-umqondo wukuthi unempilo, kungakusiza ukuba ulahlekelwe isisindo, futhi kungcono kakhulu kunezinye izindlela zokunambitha, ngakho-ke akukho lutho olulimazayo ekuthatheni isitsha, kwesokudla?
Akulungile. Amantongomane anama-calorie aminyene, okusho ukuthi anama-khalori amaningi ngaphezu kwe-ounce amaningi kunokudla okunye (njenge-pasta, isibonelo), okwenza ube nesisindo ngokushesha. Ngakho-ke kubalulekile ukuthi unamathele esilinganisweni sokukhonza, esivame ukuba "esincane" noma cishe indebe ye-1/4.
Ufuna futhi uqaphele uhlobo luni lomkhiqizo owukhethayo, njengoba amanye aqukethe amakholori amaningi kakhulu ngomuthi ngamunye.
Amantongomane aseMacadamia, isibonelo, anenani eliphakeme kakhulu lekhalori, futhi eneminyaka engu-11 kuphela enesisindo esisodwa, awutholi inqwaba yebuck yakho. Enye into okufanele uyikhumbule ukuthi izintuthwane zingenza inamba kwisistimu yakho yokugaya ukudla uma udla kakhulu. Amakhemikhali athile atholakala kumantongomane (ama-phytates kanye nama-tanins) abangela ukubhoboza kanye negesi nokwenza amantongomane kunzima ukugaya, futhi okuqukethwe okuphezulu kwamafutha kungabangela isifo sohudo. Ngakho fanisa lezo zinsuku!