Amantongomane aphezulu ayi-9 okudla impilo engcono

-Delile

• Izinzuzo Zezempilo Zokudla Amantongomane
• 1. Ama-alimondi
• 2. Amapistachiyo
• 3. Ama-walnuts
• Imibono yasekuseni enempilo: Walnut Granola
• 4. Amasheya
• 5. AmaPecan
• 6. Amantongomane aseMacadamia
• 7. Amantongomane eBrazil
• 8. Amanathi
• 9. Amantongomane
• Okusemqoka

Amantongomane yizinketho zokudla okulula.

Yize ngokuvamile enamafutha amaningi, amafutha aqukethe uhlobo olunempilo. Futhi bayimithombo emihle ye-fiber namaprotheni.

Ucwaningo oluningi lukhombisile ukuthi amantongomane ahlinzeka ngezinzuzo ezahlukahlukene zezempilo - ikakhulukazi maqondana nokunciphisa izinto ezinobungozi besifo senhliziyo.

Nawa amantongomane ayi-9 ahlaba umxhwele nezinzuzo zawo zezempilo.

Izinzuzo Zezempilo Zokudla Amantongomane

Ngokuvamile, amantongomane ayimithombo emihle yamafutha, i-fiber namaprotheni.

Iningi lamafutha kumantongomane ngama-monounsaturated fat, kanye ne-omega-6 kanye ne-omega-3 fat polyuraturated. Noma kunjalo, aqukethe amafutha athile agcwele.

Amantongomane abuye apake amavithamini namaminerali amaningi, kufaka phakathi i-magnesium ne-vitamin E.

Ucwaningo oluningi luphenye izinzuzo zezempilo zokwanda kwenanothi.

Ukuhlaziywa okukodwa kwe-meta kwezifundo ezingama-33 kutholakale ukuthi ukudla okunezinga eliphezulu kumantongomane akuthinti kakhulu ukuzuza kwesisindo noma ukwehla kwesisindo ().

Kodwa-ke, yize kunomthelela omncane esisindweni, ucwaningo oluningi lukhombisile ukuthi abantu abadla amantongomane baphila isikhathi eside kunalabo abangawadli. Lokhu kungabangelwa amandla abo okusiza ukuvimbela izifo eziningi ezingamahlalakhona (,,,).

Isibonelo, amantongomane anganciphisa izinto ezinobungozi zesifo se-metabolic, njenge-high blood pressure kanye namazinga e-cholesterol (,,,).

Eqinisweni, isifundo esisodwa kubantu abangaphezu kwe-1,200 sathola ukuthi ukudla ukudla kwaseMedithera kanye no-30 amagremu wamantongomane ngosuku kunciphisa ukwanda kwesifo se-metabolic ngaphezu kokudla okunamafutha amancane noma ukudla kwaseMedithera ngamafutha omnqumo ().

Ngaphezu kwalokho, amantongomane anganciphisa ingozi yezinye izifo ezingapheli. Isibonelo, ukudla amantongomane kungathuthukisa amazinga kashukela egazini futhi kwehlise ubungozi bakho bomdlavuza othile (,).

Isifinyezo
Ukudla amantongomane kungasiza ukunciphisa izinto ezinobungozi ze
izifo eziningi ezingalapheki, kufaka phakathi isifo senhliziyo nesifo sikashukela.

1. Ama-alimondi

Ama-alimondi amantongomane ezihlahla aqukethe izakhamzimba eziningi ezizuzisayo (13).

Ukukhonza okukodwa - amagremu angama-28 noma idlanzana - amaphakethe cishe:

• Amakholori: 161
• Amafutha: 14 amagremu
• Amaprotheni: 6 amagremu
• AmaCarbs: 6 amagremu
• Umucu: 3.5 amagremu
• Uvithamini E: U-37% weSethenjwa
  Ukudla kwansuku zonke (i-RDI)
• Magnesium: U-19% we-RDI

Ama-alimondi angathuthukisa amazinga e-cholesterol.

Ucwaningo oluncane luye lwathola ukuthi ukudla ukudla okune-alimondi kunganciphisa i-cholesterol "embi" ye-LDL, i-cholesterol ephelele kanye ne-cholesterol ene-LDL ene-oxidized, eyingozi kakhulu empilweni yenhliziyo (,,).

Kodwa-ke, isifundo esisodwa esikhudlwana sihlanganise imiphumela yezinye izifundo ezinhlanu futhi saphetha ngokuthi ubufakazi abukwanele ukuphakamisa ukuthi ama-alimondi ngokungangabazeki athuthukisa i-cholesterol ().

Yize kunjalo, ama-alimondi adliwe njengengxenye yokudla okunama-khalori aphansi angasiza ekwehliseni isisindo kanye nokwehlisa umfutho wegazi kubantu abakhuluphele ngokweqile noma abakhuluphele (,).

Ngaphezu kwalokho, ukudla isidlo nge-ounce elilodwa lama-alimondi kungasiza ekwehliseni ukwanda koshukela wegazi okwenzeka ngemuva kokudla cishe ngama-30% kubantu abanesifo sikashukela kepha hhayi kubantu abaphilile ().

Ngaphezu kwalokho, ama-alimondi akhonjisiwe ukunciphisa ukuvuvukala kubantu abanesifo sikashukela sohlobo 2 ().

Ekugcineni, ama-alimondi angaba nomthelela omuhle ku-gut microbiota yakho ngokuxhasa ukukhula kwamagciwane asebenzisayo, kufaka phakathi I-Bifidobacteria futhi I-Lactobacillus ().

Isifinyezo
Ama-alimondi aqukethe inani elibalulekile
izakhamzimba ezingasiza ukwehlisa isifo senhliziyo kanye nezici zobungozi besifo sikashukela.
Kodwa-ke, kudingeka izifundo ezinkulu ukuqinisekisa le miphumela.

2. Amapistachiyo

Ama-pistachios ayisihlahla esidliwayo esivame ukuba ne-fiber ephezulu (23).

I-ounce elilodwa (28-gram) lokuphakelwa kwama-pistachio liqukethe cishe:

• Amakholori: 156
• Amafutha: 12.5 amagremu
• Amaprotheni: 6 amagremu
• AmaCarbs: 8 amagremu
• Umucu: 3 amagremu
• Uvithamini E: 3% we-RDI
• Magnesium: 8% we-RDI

Ngokufanayo nama-alimondi, ama-pistachio angathuthukisa amazinga e-cholesterol - ukudla ama-ounces ama-2-3 (56-84 amagremu) wama-pistachios ngosuku kungasiza ukukhuphula i-cholesterol “enhle” ye-HDL ().

Futhi, ama-pistachio angasiza ekuthuthukiseni ezinye izinto ezinobungozi besifo senhliziyo, kufaka phakathi umfutho wegazi, isisindo nesimo se-oxidative.

Isimo se-oxidative sisho amazinga egazi amakhemikhali ane-oxidized, angaba nesandla esifweni senhliziyo (,,,).

Ngaphezu kwalokho, ama-pistachio angasiza ukunciphisa ukwanda koshukela wegazi ngemuva kokudla ().

Isifinyezo
Amantongomane epistachio abonakala enenzuzo
imiphumela ezingcupheni zesifo senhliziyo lapho zidliwa ngobuningi bokuningi
ngaphezu kweyodwa (28 amagremu) ngosuku.

3. Ama-walnuts

Ama-walnuts ayi-nut ethandwa kakhulu futhi angumthombo omuhle kakhulu we-omega-3 fatty acid alpha-linolenic acid (ALA) (30).

I-ounce elilodwa (28-gram) lokuphakelwa kwama-walnuts liqukethe cishe:

• Amakholori: 182
• Amafutha: 18 amagremu
• Amaprotheni: 4 amagremu
• AmaCarbs: 4 amagremu
• Umucu: 2 amagremu
• Uvithamini E: 1% we-RDI
• Magnesium: U-11% we-RDI

Ama-Walnuts abonakala ethuthukisa izinto eziyizifo zesifo senhliziyo, ezingaba ngenxa yokuqukethwe okuphezulu kwe-ALA nezinye izakhamzimba.

Ucwaningo oluningi olukhulu luye lwathola ukuthi ukudla ama-walnuts kunciphise kakhulu inani eliphelele le-cholesterol ne-cholesterol "embi" ye-LDL ngenkathi kukhuphuka amazinga "amahle" we-HDL cholesterol (,,).

Futhi zingathuthukisa ezinye izinto ezihlobene nempilo yenhliziyo, kufaka phakathi umfutho wegazi nokugeleza kwegazi okujwayelekile ngohlelo lwakho lokujikeleza kwegazi (,).

Ngaphezu kwalokho, ama-walnuts angasiza ekunciphiseni ukuvuvukala, okungasiza kwizifo eziningi ezingamahlalakhona ().

Kuyathakazelisa ukuthi isifundo sabafundi basekolishi sathola ukuthi ukudla ama-walnuts kukhuphule izinga lokuqonda elibizwa ngokuthi "ukucabanga okungenangqondo," okuphakamisa ukuthi ama-walnuts angaba nemiphumela emihle ebuchosheni ().

Isifinyezo
Ama-walnuts angumthombo omuhle wamafutha e-omega-3
I-ALA nezinye izakhamzimba eziningi. Ukudla ama-walnuts kungasiza impilo yenhliziyo futhi
mhlawumbe nobuchopho bakho.

Imibono yasekuseni enempilo: Walnut Granola

4. Amasheya

Amasheya ayingxenye yomndeni wamantongomane futhi anephrofayli enhle yezakhi (38).

I-ounce elilodwa (ama-28 amagremu) ama-cashews aqukethe cishe:

• Amakholori: 155
• Amafutha: 12 amagremu
• Amaprotheni: 5 amagremu
• AmaCarbs: 9 amagremu
• Umucu: 1 igremu
• Uvithamini E: 1% we-RDI
• Magnesium: 20% we-RDI

Ucwaningo oluningi luye lwahlola ukuthi izidlo eziphakeme kuma-cashews zingazithuthukisa yini izimpawu zesifo se-metabolic syndrome.

Ucwaningo oluthile luthole ukuthi ukudla okuqukethe ama-calories angu-20% avela kuma-cashews athuthukise umfutho wegazi kubantu abane-metabolic syndrome ().

Olunye ucwaningo luqaphele ukuthi ama-cashews akhulisa amandla we-antioxidant wokudla ().

Kuyathakazelisa ukuthi izifundo ezimbalwa zikhombisile ukuthi ukudla okunama-cashews amaningi kungakhuphula ushukela wegazi kubantu abane-metabolic syndrome (,).

Olunye ucwaningo olukhulu lwabona ukuthi ukudla okunothe ngamasheya kunciphise umfutho wegazi namazinga akhuphukayo e-cholesterol “enhle” ye-HDL. Kodwa-ke, ibingenayo imiphumela ebalulekile kusisindo somzimba noma amazinga kashukela egazi ().

Isifinyezo
Amasheya aqukethe inani elibalulekile
izakhamzimba nezifundo zikhomba ukuthi zingathuthukisa amazinga e-lipid egazi futhi
ukunciphisa umfutho wegazi.

5. AmaPecan

AmaPecans avame ukusetshenziswa kuma-dessert, kepha anomsoco ngokwabo (43).

I-ounce elilodwa (ama-28 amagremu) ama-pecans aqukethe cishe:

• Amakholori: 193
• Amafutha: 20 amagremu
• Amaprotheni: 3 amagremu
• AmaCarbs: 4 amagremu
• Umucu: 2.5 amagremu
• Uvithamini E: 2% we-RDI
• Magnesium: 8% we-RDI

Izifundo ezimbalwa zikhombisile ukuthi ama-pecans angehlisa i-cholesterol "embi" ye-LDL kubantu abanezinga le-cholesterol ejwayelekile (, 45).

Njengamanye amantongomane, ama-pecans nawo aqukethe ama-polyphenols, okuyizinhlanganisela ezisebenza njengama-antioxidants.

Esifundweni esisodwa samasonto amane, abantu abadle ama-pecans njengo-20% wekhalori yabo yansuku zonke bakhombise amaphrofayili we-antioxidant athuthukisiwe egazini labo (46).

Isifinyezo
AmaPecan aqukethe izinzuzo ezahlukahlukene
izakhamzimba. Zibuye ziphathe ama-antioxidants futhi zingasiza ukwehlisa i-LDL “embi”
cholesterol.

6. Amantongomane aseMacadamia

Amantongomane aseMacadamia aqukethe izakhi ezahlukahlukene futhi awumthombo omuhle wamafutha e-monounsaturated (47).

I-ounce elilodwa (amagremu angama-28) liqukethe cishe:

• Amakholori: 200
• Amafutha: 21 amagremu
• Amaprotheni: 2 amagremu
• AmaCarbs: 4 amagremu
• Umucu: 2.5 amagremu
• Uvithamini E: 1% we-RDI
• Magnesium: 9% we-RDI

Izinzuzo eziningi zezempilo zamantongomane ama-macadamia zihlobene nempilo yenhliziyo. Lokhu kungabangelwa okuqukethwe kwabo okuphezulu kwamafutha e-monounsaturated.

Ucwaningo oluningi lukhombisile ukuthi izidlo ezinothe ngamantongomane ama-macadamia zingehlisa i-cholesterol ephelele kanye ne-cholesterol "embi" ye-LDL kulabo abanamazinga aphezulu e-cholesterol ().

Ukudla okunothe nge-macadamia kuze kwaveza nemiphumela efana nokudla okunempilo kwenhliziyo okunconywe yi-American Heart Association ().

Ngaphezu kwalokho, amantongomane ama-macadamia anganciphisa ezinye izinto ezinobungozi zesifo senhliziyo, kufaka phakathi ukucindezeleka okwenziwe nge-oxidative nokuvuvukala ().

Isifinyezo
Amantongomane aseMacadamia aphezulu kakhulu
amanoni e-monounsaturated. Lokhu kungachaza ikhono labo lokunciphisa isifo senhliziyo
izinto ezinobungozi.

7. Amantongomane eBrazil

Amantongomane aseBrazil aqhamuka esihlahleni esise-Amazon futhi angumthombo ocebile ngendlela emangalisayo we-selenium (51).

I-ounce elilodwa (28-gram) lokuphakelwa kwamantongomane aseBrazil liqukethe cishe:

• Amakholori: 182
• Amafutha: 18 amagremu
• Amaprotheni: 4 amagremu
• AmaCarbs: 3 amagremu
• Umucu: 2 amagremu
• Uvithamini E: 8% we-RDI
• Magnesium: Ama-26% we-RDI

I-Selenium iyiminerali esebenza njenge-antioxidant. Yize isetshenziselwa imisebenzi eminingi yomzimba, udinga kuphela ukuthola amanani ayo ngokudla kwakho.

I-ounce elilodwa (28-gram) lokuphakelwa kwamantongomane aseBrazil kuzokunikeza ngaphezu kwe-100% ye-RDI ye-selenium.

Ukushoda kwe-Selenium akuvamile futhi kuvame ukwenzeka ezifundeni ezithile zezifo.

Isibonelo, olunye ucwaningo luthole ukuthi abantu abenza i-hemodialysis yesifo sezinso babene-selenium entula.

Ngenkathi laba bantu bedla umuthi owodwa waseBrazil ngosuku izinyanga ezintathu, amazinga abo egazi selenium abuyela kokujwayelekile, kanti amantongomane aba nomthelela wokulwa namagciwane egazini labo ().

Amantongomane aseBrazil nawo anganciphisa amazinga e-cholesterol. Ngaphezu kwalokho, zinganciphisa ukucindezeleka okwenziwe nge-oxidative futhi zenze ngcono ukusebenza kwemithambo yegazi kwentsha ekhuluphele kakhulu (,).

Ekugcineni, amantongomane aseBrazil anganciphisa ukuvuvukala kubantu bobabili abaphilile nalabo abathola i-hemodialysis (,).

Isifinyezo
Amantongomane aseBrazil awumthombo omuhle kakhulu we
selenium. Zingasiza futhi ukunciphisa amazinga e-cholesterol, ukucindezeleka okwenziwe nge-oxidative kanye
ukuvuvukala.

8. Amanathi

Ama-hazelnuts anomsoco kakhulu (57).

I-ounce elilodwa (ama-28 amagremu) ama-hazelnut aqukethe cishe:

• Amakholori: 176
• Amafutha: 9 amagremu
• Amaprotheni: 6 amagremu
• AmaCarbs: 6 amagremu
• Umucu: 3.5 amagremu
• Uvithamini E: U-37% we-RDI
• Magnesium: 20% we-RDI

Njengamanye amantongomane amaningi, ama-hazelnut abonakala enemiphumela ezuzisayo ezicini eziyingozi zesifo senhliziyo.

Ucwaningo oluthile lwathola ukuthi ukudla okune-hazelnut kunciphisa inani eliphelele le-cholesterol, "embi" ye-LDL cholesterol kanye ne-triglycerides. Kubuye kwehlise nezimpawu zokuvuvukala nokusebenza okuthuthukisiwe kwesitsha segazi ().

Olunye ucwaningo lukhombisile ukuthi ukudla okunama-hazelnut kungathuthukisa amazinga e-cholesterol futhi kwandise inani le-vitamin E egazini (,).

Isifinyezo
Ama-hazelnuts awumthombo omuhle wabaningi
izakhamzimba, ezifana novithamini E. Zingahle zinciphise nezingozi zesifo senhliziyo.

9. Amantongomane

Ngokungafani namanye amantongomane akule ndatshana, amakinati awawona amantongomane ezihlahla, kepha angabomndeni we-legume.

Kodwa-ke, banamaphrofayili wezakhi ezifanayo nezinzuzo zezempilo njengamantongomane ezihlahla (61).

I-ounce elilodwa (ama-28 amagremu) amakinati awomile aqukethe cishe:

• Amakholori: 176
• Amafutha: 17 amagremu
• Amaprotheni: 4 amagremu
• AmaCarbs: 5 amagremu
• Umucu: 3 amagremu
• Uvithamini E: 21% we-RDI
• Magnesium: U-11% we-RDI

Ucwaningo olwenziwe kubantu abangaphezu kuka-120,000 luthole ukuthi ukudla amakinati okuphezulu kuhlotshaniswa namazinga okufa aphansi ().

Amantongomane angaphinde athuthukise izici zesifo senhliziyo ().

Kuyathakazelisa ukuthi olunye ucwaningo luthole ukuthi abesifazane abadla ibhotela lamantongomane izikhathi ezingaphezu kweziyisihlanu ngesonto babenamazinga aphansi ohlobo lwesifo sikashukela sohlobo 2 ().

Ngaphezu kwalokho, amazinga e-asthma kanye ne-allergen angaba ngaphansi ezinganeni zomama abadle amakinati kanye noma ngaphezulu ngesonto ngesikhathi sokukhulelwa ().

Kodwa-ke, imikhiqizo eminingi iqukethe inani elikhulu lamafutha ongeziwe, ushukela nezinye izithako. Ngakho-ke, kungcono ukhethe ibhotela lamantongomane nokuqukethwe okuphezulu kwamantongomane.

Ngokufanayo, amakinati avame ukufakwa usawoti, angaqeda ezinye zezinzuzo zawo ezihambisana nempilo. Esikhundleni salokho, zama ukukhetha amantongomane alula, angenasisekelo, angajabuleki.

Isifinyezo
Ngokungafani namanye amantongomane amaningi, amakinati angaphansi kwe-
umndeni we-legume. Noma kunjalo, banamaphrofayli wezakhi ezifana nesihlahla
amantongomane futhi kungasiza ekunciphiseni izinto ezinobungozi zesifo senhliziyo nesifo sikashukela.

Okusemqoka

Amantongomane angokunye kokudla okulula okunempilo ongakudla, ngoba aqukethe izakhi ezahlukahlukene ezibalulekile.

Kodwa-ke, imiphumela yabo ezuzisayo ibangelwa amantongomane acutshungulwe kancane futhi angenazo izithako ezingeziwe.

Imikhiqizo eminingi yamantongomane esetshenzisiwe, njengebhotela lamantongomane, imvamisa iqukethe usawoti omningi noma ushukela ongeziwe. Ngenxa yalokho, kungcono ukuthenga amantongomane kungekho okunye okungeziwe.

Uma ifakwe ekudleni okunempilo okubandakanya okunye ukudla kwemvelo, ukudla okuphelele, amantongomane angasiza ekunciphiseni izinto ezinobungozi ezifweni eziningi ezingamahlalakhona.