8 Izinzuzo Zezempilo Zamantongomane

-Delile

• Ayini Amantongomane?
• 1. Umthombo Omkhulu Womsoco Omningi
• 2. Ilayishwe Ama-antioxidants
• 3. Kwangathi Kungasiza Ukwehlisa Isisindo
• 4. Kwangathi kwehliswe iCholesterol neTriglycerides
• 5. Kuyazuzisa ngohlobo lwesibili lwesifo sikashukela kanye ne-Metabolic Syndrome
• 6. Kwangathi Yehlise Ukuvuvukala
• 7. Okuphezulu kuFayibre Enenzuzo
• 8. Kwangathi Yehlise Ingozi Yakho Yokuhlaselwa Yinhliziyo Nestroke
• Okumnandi, okuhlukahlukene, futhi okutholakala kabanzi
• Okusemqoka

Amantongomane angukudla okuthandwa kakhulu.

Zimnandi, zilula, futhi zingajatshulelwa kuzo zonke izinhlobo zokudla - kusuka keto kuya vegan.

Yize benamafutha amaningi, banezinzuzo eziningi ezinhle nezempilo.

Nazi izinzuzo eziphezulu eziyisishiyagalombili zezempilo zokudla amantongomane.

Ayini Amantongomane?

Amantongomane ayizinhlamvu zembewu ezisetshenziswa kakhulu ekuphekeni noma ekudleni zodwa njengokudla okulula. Banamafutha amaningi nama-calories.

Ziqukethe igobolondo elingaphandle elingadleki elingajwayelekile elidinga ukuqhekeka livuleke ukuze kukhishwe inhlamvu ngaphakathi.

Ngenhlanhla, ungathenga amantongomane amaningi esitolo esivele sinamakhemikhali futhi silungele ukudliwa.

Nawa amanye amantongomane asetshenziswa kakhulu:

• Ama-alimondi
• Amantongomane aseBrazil
• Amasheya
• Ama-hazelnuts
• Amantongomane aseMacadamia
• AmaPecans
• Amantongomane kaphayini
• Ama-pistachio
• Ama-walnuts

Yize amakinati ngobuchwepheshe njengamagilebhisi njengophizi nobhontshisi, kuvame ukubizwa ngokuthi amantongomane ngenxa yephrofayili yabo yokudla okunempilo nezici.

ISIFINYEZO Amantongomane ayadliwa, izinhlamvu zembewu ezinamafutha aphezulu ezivalelwe yigobolondo eliqinile. Zidliwa kabanzi njengokudla okulula noma okusetshenziselwa ukupheka.

1. Umthombo Omkhulu Womsoco Omningi

Amantongomane anomsoco kakhulu. I-ounce elilodwa (amagremu angama-28) wamantongomane ahlanganisiwe aqukethe (1):

• Amakholori: 173
• Amaprotheni: 5 amagremu
• Amafutha: 16 amagremu, kufaka phakathi amagremu ayi-9 wamafutha we-monounsaturated
• AmaCarbs: 6 amagremu
• Umucu: 3 amagremu
• Uvithamini E: U-12% we-RDI
• Magnesium: U-16% we-RDI
• I-Phosphorus: U-13% we-RDI
• Yethusi: U-23% we-RDI
• I-Manganese: Ama-26% we-RDI
• Selenium: Ama-56% we-RDI

Amanye amantongomane aphezulu kwizakhamzimba ezithile kunamanye. Isibonelo, inathi elilodwa nje laseBrazil linikeza ngaphezu kwe-100% le-Reference Daily Intake (RDI) ye-selenium (2).

Okuqukethwe kwe-carb yamantongomane kuyahlukahluka kakhulu. Ama-hazelnuts, amantongomane ama-macadamia, namantongomane aseBrazil anama-gram angaphansi kuka-2 we-carbs agayekayo ngokusebenza ngakunye, kuyilapho ama-cashews enama-carbs acishe abe ngu-8 ngokugaya.

Lokho kuthiwa, amantongomane ngokuvamile angukudla okuhle kakhulu ongakudla ekudleni okunama-carb aphansi.

ISIFINYEZO Amantongomane anamafutha amaningi, ama-carbs aphansi, nomthombo omkhulu wezakhi zomzimba eziningana, kufaka phakathi i-vitamin E, i-magnesium, ne-selenium.

2. Ilayishwe Ama-antioxidants

Amantongomane ayizindawo ezinamandla zokulwa namagciwane.

Ama-antioxidants, kufaka phakathi ama-polyphenols kumantongomane, angakwazi ukulwa nengcindezi ye-oxidative ngokunciphisa ama-radicals amahhala - ama-molecule angaqiniseki angadala ukulimala kwamangqamuzana futhi andise ingozi yezifo ().

Ucwaningo oluthile lwathola ukuthi ama-walnuts anamandla amakhulu okulwa nama-radicals wamahhala kunezinhlanzi ().

Ucwaningo lukhombisa ukuthi ama-antioxidants kuma-walnuts nama-alimondi angavikela amafutha ezintekenteke kumaseli akho ekulimaleni yi-oxidation (,,).

Kwesinye isifundo kubantu abayi-13, ukudla ama-walnuts noma ama-alimondi kukhuphule amazinga e-polyphenol futhi kunciphise kakhulu umonakalo we-oxidative, uma kuqhathaniswa nesidlo sokulawula ().

Olunye ucwaningo luthole ukuthi ngemuva kwamahora ama-2-8 ngemuva kokudla wonke ama-pecans, ababambiqhaza babhekana nokwehla okungama-26-33% emazingeni abo e-cholesterol "embi" ye-LDL ene-oxidized - okuyingozi enkulu yesifo senhliziyo ().

Kodwa-ke, ucwaningo kubantu asebekhulile nakubantu abane-syndrome ye-metabolic bathola ukuthi ama-walnuts nama-cashews awazange abe nomthelela omkhulu kumandla we-antioxidant, yize amanye amakaki athuthukile (,).

ISIFINYEZO Amantongomane aqukethe ama-antioxidants aziwa ngokuthi ama-polyphenols, angavikela amaseli akho kanye ne-cholesterol "embi" ye-LDL ekulimaleni okubangelwa ama-radicals amahhala.

3. Kwangathi Kungasiza Ukwehlisa Isisindo

Yize kubhekwa njengokudla okunekhalori eliphezulu, ucwaningo lukhombisa ukuthi amantongomane angakusiza wehlise isisindo.

Olunye ucwaningo olukhulu oluhlola imiphumela yokudla kwaseMedithera luthole ukuthi abantu ababelwe ukudla amantongomane balahlekelwe ngamasentimitha ama-5 kusuka ezinkalweni zabo - ngaphezulu kakhulu kunalawo anikezwe uwoyela womnqumo ().

Ama-alimondi aboniswe ngokungaguquguquki ukukhuthaza ukwehla kwesisindo kunokuzuza kwesisindo ezifundweni ezilawulwayo. Olunye ucwaningo luphakamisa ukuthi ama-pistachios asiza ukunciphisa umzimba futhi (,,).

Kokunye ucwaningo kwabesifazane abakhuluphele ngokweqile, labo abadla ama-alimondi balahlekelwe isisindo esiphindwe kathathu futhi baba nokuncipha okukhulu ngosayizi okhalweni ngokuqhathaniswa neqembu elilawulayo ().

Ngaphezu kwalokho, yize amantongomane enamakholori amaningi impela, ucwaningo lukhombisa ukuthi umzimba wakho awuwamunci wonke, njengengxenye yamafutha ihlala ibhajwe ngaphakathi kodonga olunemicu yamantongomane ngesikhathi sokugaya (,,).

Isibonelo, ngenkathi amaqiniso wokudla okunempilo ephaketheni lama-alimondi engakhombisa ukuthi i-1-ounce (28-gram) yokuphaka inama-kilojoule ayi-160-170, umzimba wakho umunca cishe ama-129 ala ma-calories ().

Ngokufanayo, izifundo zakamuva zithole ukuthi umzimba wakho umunca cishe ama-calories angama-21% no-5% kusuka kuma-walnuts nama-pistachio, ngokulandelana, kunalokho okwakubikwe ngaphambilini (,).

ISIFINYEZO Amantongomane akhonjisiwe ukukhuthaza ukulahleka kwesisindo kunokufaka isandla ekuzuzeni isisindo. Ucwaningo oluningi lukhombisa ukuthi umzimba wakho awungeni wonke ama-calories kumantongomane.

4. Kwangathi kwehliswe iCholesterol neTriglycerides

Amantongomane anemiphumela ehlaba umxhwele kumazinga we-cholesterol kanye ne-triglyceride.

Ama-pistachio akhonjiswe ukwehlisa ama-triglycerides kubantu abakhuluphele nalabo abanesifo sikashukela.

Esifundweni esisodwa samasonto angu-12 kubantu abakhuluphele, labo abadla ama-pistachio babenamazinga we-triglyceride acishe abe ngama-33% aphansi kuneqembu elilawulayo (,).

Amandla okwehlisa amantongomane amantongomane angabangelwa okuqukethwe kwawo okuphezulu kwama-acids e-monounsaturated ne-polyunsaturated.

Ama-alimondi namantongomane kubonakala sengathi akhulisa i-cholesterol “enhle” ye-HDL ngenkathi enciphisa inani eliphelele nelibi “le-LDL cholesterol. Ucwaningo oluthile lwathola ukuthi umhlabathi, usikiwe, noma ama-hazelnuts aphelele anemiphumela efanayo efanayo emazingeni e-cholesterol (,,,).

Olunye ucwaningo kwabesifazane abane-syndrome ye-metabolic lubone ukuthi ukudla ingxube eyodwa (30-gram) yama-walnuts, amakinati, namantongomane ephayini ngosuku amasonto ayisithupha kwehlise kakhulu zonke izinhlobo ze-cholesterol - ngaphandle kwe-"good" HDL (,).

Ucwaningo oluningi lukhombisa ukuthi amantongomane ama-macadamia nawo anciphisa amazinga e-cholesterol. Kokunye ukuhlolwa, ukudla okunamafutha amaphakathi okubandakanya amantongomane ama-macadamia kunciphise i-cholesterol njengokudla okunamafutha aphansi (,,,).

ISIFINYEZO Amantongomane angasiza ukwehlisa inani eliphelele futhi “elibi” le-cholesterol ye-LDL kanye ne-triglycerides ngenkathi kukhulisa amazinga we-cholesterol "enhle" ye-HDL.

5. Kuyazuzisa ngohlobo lwesibili lwesifo sikashukela kanye ne-Metabolic Syndrome

Uhlobo lwesibili sikashukela yisifo esivamile esithinta amakhulu ezigidi zabantu emhlabeni jikelele.

I-Metabolic syndrome ibhekisa eqenjini lezinto ezinobungozi ezingakhuphula ubungozi besifo senhliziyo, isifo sohlangothi, nohlobo lwesifo sikashukela esingu-2.

Ngakho-ke, thayipha i-2 yesifo sikashukela kanye ne-metabolic syndrome zixhunyaniswe ngokuqinile.

Kuyathakazelisa ukuthi amantongomane angaba okunye kokudla okungcono kakhulu kubantu abane-metabolic syndrome nohlobo 2 lwesifo sikashukela.

Okokuqala, aphansi kuma-carbs futhi awanyusi amazinga kashukela egazini kakhulu. Ngakho-ke, ukufaka amantongomane endaweni yokudla okuphezulu kwe-carb kufanele kuholele ekwehliseni amazinga kashukela egazini.

Ucwaningo lukhombisa ukuthi ukudla amantongomane kunganciphisa nengcindezi ye-oxidative, umfutho wegazi, nezinye izimpawu zempilo kubantu abanesifo sikashukela kanye ne-metabolic syndrome (,,,,).

Esifundweni esilawulwa amasonto ayi-12, abantu abane-metabolic syndrome abadle ngaphansi kwe-ounce elilodwa (25 amagremu) ama-pistachio kabili ngosuku bathola ukwehla okungu-9% kukashukela wegazi osheshayo, ngokwesilinganiso ().

Ngaphezu kwalokho, uma kuqhathaniswa neqembu elilawulayo, iqembu le-pistachio lalinciphise kakhulu umfutho wegazi kanye ne-C-reactive protein (CRP), umaka wokuvuvukala oxhumene nesifo senhliziyo.

Kodwa-ke, ubufakazi buhlanganisiwe futhi akuzona zonke izifundo eziphawula inzuzo ekudleni amantongomane kubantu abane-metabolic syndrome ().

ISIFINYEZO Ucwaningo oluningi lukhombisile ukuthi ushukela wegazi, umfutho wegazi, nezinye izimpawu zempilo ziyathuthuka lapho abantu abanesifo sikashukela sohlobo 2 kanye ne-metabolic syndrome befaka amantongomane ekudleni kwabo.

6. Kwangathi Yehlise Ukuvuvukala

Amantongomane anezakhiwo ezinamandla ezilwa nokuvuvukala.

Ukuvuvukala kuyindlela yomzimba wakho yokuzivikela ekulimaleni, kubhaktheriya, nakwamanye amagciwane angaba yingozi.

Kodwa-ke, ukuvuvukala okungapheli, okuhlala isikhathi eside kungadala ukulimala ezithweni futhi kwandise ingozi yezifo. Ucwaningo lubonisa ukuthi ukudla amantongomane kunganciphisa ukuvuvukala futhi kukhuthaze ukuguga okunempilo ().

Ocwaningweni lokudla kwaseMedithera, abantu abadliwayo abenezelwe ngamantongomane babone ukwehla okungama-35% no-90% kumamaki wokuvuvukala amaprotheni asebenza nge-C (CRP) ne-interleukin 6 (IL-6), ngokulandelana ().

Ngokufanayo, amanye amantongomane - kufaka phakathi ama-pistachio, amantongomane aseBrazil, ama-walnuts, nama-alimondi - atholakele elwa nokuvuvukala kubantu abaphilile nalabo abanezimo ezibucayi njengesifo sikashukela nesifo sezinso (,,,,,).

Kodwa-ke, ucwaningo olulodwa lokusetshenziswa kwe-alimondi kubantu abadala abanempilo lubone umehluko omncane phakathi kwama-alimondi namaqembu wokulawula - yize omaka abambalwa bokuvuvukala bancipha kulabo abadla ama-alimondi ().

ISIFINYEZO Ucwaningo lukhombisa ukuthi amantongomane anganciphisa ukuvuvukala, ikakhulukazi kubantu abanesifo sikashukela, isifo sezinso, nezinye izimo zempilo ezinzima.

7. Okuphezulu kuFayibre Enenzuzo

I-Fiber inikeza izinzuzo eziningi zezempilo.

Ngenkathi umzimba wakho ungakwazi ukugaya i-fiber, amabhaktheriya ahlala kukholoni yakho angakwazi.

Izinhlobo eziningi ze-fiber zisebenza njengama-prebiotic noma ukudla kwamagciwane akho esiswini anempilo.

Amabhaktheriya akho esiswini abilisa i-fiber bese ayiguqule ibe ngama-fatty acids (SCFAs) anenzuzo.

Lawa ma-SCFA anezinzuzo ezinamandla, kufaka phakathi ukuthuthukisa impilo yamathumbu nokunciphisa ubungozi besifo sikashukela nokukhuluphala (,,).

Futhi, i-fiber ikusiza uzizwe ugcwele futhi yehlisa inani lamakhalori owamunca ekudleni. Ucwaningo oluthile lubonisa ukuthi ukwanda kokudla kwe-fiber kusuka ku-18 kuye ku-36 amagremu nsuku zonke kungaholela kuma-calories ayi-130 ambalwa afakiwe (,).

Nawa amantongomane anokuqukethwe kwe-fiber okuphezulu kakhulu ngehora elilodwa (28-gram) okusebenzayo:

• Ama-alimondi: 3.5 amagremu
• Ama-Pistachio: 2.9 amagremu
• Ama-hazelnuts: 2.9 amagremu
• AmaPecan: 2.9 amagremu
• Amantongomane: 2.6 amagremu
• AmaMacadamias: 2.4 amagremu
• Amantongomane aseBrazil: 2.1 amagremu

ISIFINYEZO Amantongomane amaningi ane-fiber eningi, enganciphisa ubungozi besifo, ikusize uhlale ugcwele, yehlisa ukumuncwa kwekhalori, futhi ithuthukise impilo yamathumbu.

8. Kwangathi Yehlise Ingozi Yakho Yokuhlaselwa Yinhliziyo Nestroke

Amantongomane alunge kakhulu enhliziyweni yakho.

Ucwaningo oluningi lukhombisa ukuthi amantongomane asiza ukwehla kwesifo senhliziyo nobungozi bohlangothi ngenxa yezinzuzo zawo emazingeni e-cholesterol, usayizi wezinhlayiyana "omubi" we-LDL, ukusebenza komthambo, nokuvuvukala (,,,,,,,).

Ucwaningo luthole ukuthi izinhlayiya ezincane, eziminyene ze-LDL zingakhuphula ubungozi besifo senhliziyo ngaphezu kwezinhlayiya ze-LDL ezinkulu (,).

Kuyathakazelisa ukuthi olunye ucwaningo mayelana nokudla kwaseMedithera luthole ukuthi abantu abadla amantongomane babenokwehla okuphawulekayo kwezinhlayiya ezincane ze-LDL kanye nokwanda kwezinhlayiya ezinkulu ze-LDL, kanye namazinga "amahle" we-HDL cholesterol ().

Kwesinye isifundo, abantu abane-cholesterol ejwayelekile noma ephezulu babelwa ngokungahleliwe ukuthi badle amafutha omnqumo noma amantongomane ngokudla okunamafutha amaningi.

Abantu abaseqenjini lamantongomane babenomthambo osebenza kangcono ne-triglycerides yokuzila ephansi kuneqembu lamafutha omnqumo - kungakhathalekile amazinga abo okuqala e-cholesterol ().

ISIFINYEZO Amantongomane angawehlisa kakhulu amathuba okuhlaselwa yisifo senhliziyo nokushaywa unhlangothi. Ukudla amantongomane kwandisa usayizi wezinhlayiyana “omubi” we-LDL, kukhulisa i-cholesterol “enhle” ye-HDL, kuthuthukisa ukusebenza komthambo, futhi kunezinye izinzuzo ezahlukahlukene.

Okumnandi, okuhlukahlukene, futhi okutholakala kabanzi

Amantongomane angajatshulelwa ephelele, njengama-butter nut, noma aqoshiwe afafazwe ekudleni.

Zitholakala kabanzi ezitolo zokudla naku-inthanethi futhi zingena ngezindlela ezahlukahlukene, kufaka phakathi usawoti, usawoti, isinongo, okucacile, okuluhlaza noma okugazingiwe.

Ngokuvamile, kunempilo kakhulu ukudla amantongomane eluhlaza noma ukuwashisa kuhhavini ezingeni lokushisa elingaphansi kwama-350 ° F (175 ° C). Amantongomane owosiwe omile ayindlela engcono kakhulu elandelayo, kepha zama ukugwema amantongomane agosiwe kumafutha emifino nembewu.

Amantongomane angagcinwa ekamelweni lokushisa, okwenza kube kuhle ekudleni okulula nokuhamba. Kodwa-ke, uma uzozigcina isikhathi eside, isiqandisi noma ifriji kuzozigcina ziqabuleka.

ISIFINYEZO Amantongomane angajatshulelwa ephelele, njengama-butter nut, noma aqoshwe ekudleni. Ziyizinto ezinempilo kakhulu ziluhlaza noma zithosiwe. Zigcine ekamelweni lokushisa noma uzifake esiqandisini noma efrijini ukuzigcina ziqabuleka isikhathi eside.

Okusemqoka

Ukudla amantongomane njalo kungathuthukisa impilo yakho ngezindlela eziningi, njengokunciphisa ubungozi besifo sikashukela kanye nesifo senhliziyo, kanye namazinga e-cholesterol ne-triglyceride.

Lokhu kuphathwa okunomsoco we-fiber ephezulu kungasiza nokuncipha kwesisindo - yize kunenani eliphezulu lekhalori.

Uma nje uwadla ngokulinganisela, amantongomane enza okungeziwe okumnandi ekudleni okunempilo, nokulinganisela.