Ingabe yizimbewu? Imifino? Izithelo? Eqinisweni, emhlabeni wekhilimu, impendulo ngu "yebo" kubo bonke abathathu! Nakuba incazelo ye-botanical ye nut isichazwe ngokucacile, ukusetshenziswa kohlelo lwe-culinary yegama elithi "nut" kunalokho kunehlukile. Ama-alimondi kanye nama-walnuts yizimbewu, ama-peanuts ayinhlama, kuyilapho ama-hazelnuts abhekwa njenge nut real botanical. Ukukhuluma kahle, amantongomane ayingxenye yembewu nezithelo ezomile ezitholakala ngaphakathi kwegobolondo elingaphandle.
Iningi lalokho esikucabangela amantongomane ngezinhloso zokugaya izithelo zihlanganyela izici ezifanayo: inyama enamafutha, enesisa ehlanganiswe igobolondo elikhuni elingaphandle. Amantongomane athambekele ekubeni namandla kakhulu futhi anikeze amavithamini namaminerali ahlukahlukene. Ngenxa yalezi zizathu, amantongomane abe yizintandokazi phakathi kwezidakamizwa kanye nabanye abantu abazi kahle impilo.
Ukudla okunomsoco
Amantongomane amaningi aphezulu kuma- omega 3 ama-fatty acids , akhonjisiwe ku-LDL cholesterol ephansi futhi anikeze ezinye izakhiwo ze-cardioprotective. Ngaphandle kokunikeza amafutha enempilo, amantongomane aneziqu eziningana ze-fibre, amaprotheni, i-Vitamin E, nezinhlobo ezihlukahlukene zamaminerali abalulekile.
Amantongomane anemifino anamanani aphezulu alezi zondlo ezinempilo. Ukugcoba amantongomane kunciphisa okuqukethwe okuphathelene ne-antioxidant futhi kunganciphisa inani lamafutha enempilo. Ngaphezu kwalokho, ezinye zezindlela zokugcoba zengeze amanye amafutha angenayo izinzuzo ezifanayo zezempilo njengoba amafutha atholakala ngokwemvelo kumantongomane.
Ukusetshenziswa kweNut
Amantongomane ayidla ukudla okuvamile futhi angasetshenziswa njengomthombo wamaprotheni wemifino.
Ngenxa yokuthi amantongomane ayenamandla kakhulu (noma amakholori aphakeme), angumthombo wamandla omzimba, ophelele ukuhamba. Amantongomane ngokuvamile ayingxenye enkulu emikhakheni yokuhamba nemigoqo ye-granola.
Ukuqukethwe kwamaprotheni ephakeme kwamantongomane kwenza kube yinto engcono esikhundleni semithombo yamaprotheni ezilwane. Ngaphezu kwalokho, amantongomane aqukethe amafutha omega aphilile 3 uma kuqhathaniswa namafutha agcwele ukuthi imithombo eminingi yamaprotheni yezilwane iqukethe.
Ngenxa yalesi sizathu, amantongomane abe yizintandokazi phakathi kwezidakamizwa, izithako, kanye nabanye abantu abazi kahle impilo. Ngaphezu kokudliwa ngokuphelele, amantongomane avame ukuhlanzwa "ama-butter" futhi asetshenziswe njengendlela yokusakazeka noma njengesithako ekudibaneni.
Amanye amantongomane, afana nama-alimondi, asetshenziselwa ukukhiqiza abanikazi abangabisi ubisi. Amantongomane ahlanzekile, ahlanganiswe namanzi, bese ehlukumezeka ukususa ama-solids. I-liquide ephumela kungadliwa ngokucacile noma enomusa futhi enothile ukuze kwandiswe ukunakwa.
Ukuthenga Amantongomane
Amantongomane angathengwa okuluhlaza, kugobolondo noma ngaphambili. Amantongomane aphelele negobolondo ahlanganisiwe yinto ethandwayo phakathi nezinyanga zasebusika kanye nesikhathi seholide. Amantongomane aphelele angagcinwa ekamelweni lokushisa noma efrijini. Kungakhathaliseki ukuthi izinga lokushisa lokugcina, amantongomane kufanele agcinwe kude nomswakama nokushisa. Amafutha omnyo yemvelo ayesimanga futhi angakwazi ukuhamba kalula. Uma i-nati ine-flavour ebabayo noma evulekile, kufanele ilahlwe.
Amantongomane athile angathengwa okuhlaza noma okugcokiwe. Amantongomane agwetshiwe ane-flavour ejulile, eyinkimbinkimbi futhi angabuye agwetshwe noma agwetshwe nezinye izinongo. Amantongomane angabomile aphuziwe noma agcozwe emafutheni, kokubili okukhiqiza ukunambitheka okuyingqayizivele nokuthungwa komncuba. Amantongomane athile abuye adingeke agcinwe kude nokushisa nomswakama.
Ukukhipha ama-nuts nakho kuyindlela yokukhetha futhi kungakhuphula ngokuphawulekayo impilo yabo yeshelufu.
Izinhlobo ezihlukahlukene zamantongomane zenziwe zibe ama-butter noma ama-pures, ikakhulukazi i-peanut ne-almond. Ama-nut butter angagcinwa ekamelweni lokushisa uma athengwa esitsheni esivaliwe kodwa kufanele abe yisiqandisiso uma evuliwe. I-nutters freshly ground ground nut kufanele igcinwe esitsheni esiphezulu emoyeni esiqandisini.