Izinzuzo eziyi-9 zamakinati nokuthi ungadla kanjani

-Delile

• 5. Usizo lokwehlisa isisindo
• 6. Kuvimbela ukuguga ngaphambi kwesikhathi
• 7. Iqinisekisa imisipha enempilo
• 8. Kunciphisa ubungozi bokukhubazeka enganeni
• 9. Kuthuthukisa imizwa
• Imininingwane yezempilo
• Ungayisebenzisa kanjani
• 1. Iresiphi yenkukhu yesaladi enamantongomane notamatisi
• 2. Iresiphi elula ye-paçoca
• 3. Iresiphi ekhanyayo yekhekhe lamantongomane

Amantongomane atshalwa ngamafutha avela emndenini ofanayo njengama-chestnut, ama-walnuts nama-hazelnuts, acebile emafutheni amahle, njenge-omega-3, asiza ukunciphisa ukuvuvukala emzimbeni nokuvikela inhliziyo, okuletha izinzuzo eziningi njengokuvimbela ukubukeka kwenhliziyo nemithambo yegazi izifo, isifo sokuqina kwemithambo yegazi ngisho ne-anemia, ngaphezu kokuthuthuka kwemizwa.

Yize ucebile emafutheni futhi ngenxa yalokho unama-calories amaningi, amakinati nawo anokuqukethwe okuphezulu kwamaprotheni, okwenza kube umthombo wamandla onempilo. Amakinati nawo anothe ngo-vitamin B no-E, futhi ayi-antioxidant yemvelo esiza, ngokwesibonelo, ekuvimbeleni ukuguga ngaphambi kwesikhathi.

Lesi sitshalo sikawoyela sisebenza ngezindlela eziningi futhi singasetshenziswa kumalungiselelo ahlukahlukene okupheka, njengamasaladi, ama-dessert, ukudla okulula, amabhara okusanhlamvu, amakhekhe noshokholethi, okuthola kalula ezitolo ezinkulu, ezitolo ezincane zokudla nasezitolo zokudla.

5. Usizo lokwehlisa isisindo

Amantongomane angukudla okuhle okusiza ekulawuleni isisindo ngoba acebile ngemicu esiza ukukhulisa umuzwa wokusutha nokunciphisa indlala.

Ngaphezu kwalokho, amakinati nawo abhekwa njengokudla kwe-thermogenic, okuwukuthi, ukudla okwaziyo ukwandisa imetabolism, okukhuthaza ukusetshenziswa kwemali enkulu yamakhalori emini, okugcina kusiza ekunciphiseni isisindo.

6. Kuvimbela ukuguga ngaphambi kwesikhathi

Amantongomane acebile ku-vitamin E osebenza njenge-antioxidant futhi, ngalokho, asiza ekuvimbeleni nasekubambezeleni ukuguga.

Ngaphezu kukavithamini E, amakinati acebile ku-omega 3, okungamafutha amahle anesenzo esinamandla sokulwa nokuvuvukala, okuvimbela ukuguga ngaphambi kwesikhathi, kucatshangelwa ukuthi kusebenza njengokuvuselela amaseli.

Yazi izimbangela ezinkulu zokuguga ngaphambi kwesikhathi nokuthi yiziphi izimpawu.

7. Iqinisekisa imisipha enempilo

Amantongomane asiza ukugcina impilo yemisipha, njengoba iqukethe i-magnesium, i-mineral ebalulekile esiza ukuqinisa imisipha, ne-potassium, eyenza ngcono ukusikwa kwemisipha. Ngakho-ke, kunconywa amakinati kulabo abenza ukuzivocavoca umzimba njalo.

Ngaphezu kwalokho amakinati aqukethe novithamini E, obhekene nokwandisa amandla emisipha. Amantongomane abuye athuthukise ukusebenza ekuqeqesheni, athande ukwanda kwemisipha ngokuzivocavoca umzimba nokusiza ekululameni kwemisipha ngemuva kokuqeqeshwa.

8. Kunciphisa ubungozi bokukhubazeka enganeni

Amantongomane angaba umlingani obalulekile ekukhulelweni, ngoba aqukethe i-iron esiza ekwakheni uhlelo lwemizwa lomntwana, ekukhuleni nasekukhuleni kwalo. Ngaphezu kwalokho, i-iron iyasiza futhi ekunciphiseni ubungozi bokutheleleka okuvame ukukhulelwa, njengokutheleleka ngomgudu womchamo.

Ngaphezu kwalokho amakinati aqukethe ne-folic acid, ebaluleke kakhulu ekukhulelweni, ngoba inesibopho sokwehlisa ubungozi bokushoda ebuchosheni nasemgogodleni wengane. Funda kabanzi nge-folic acid ekukhulelweni, kwenzelwa ini nokuthi ungayithatha kanjani.

9. Kuthuthukisa imizwa

Amantongomane asiza ukwenza ngcono imizwa futhi anciphise ukucindezeleka ngoba iqukethe i-tryptophan, into ethanda ukukhiqizwa kwamahomoni i-serotonin, eyaziwa njenge "injabulo hormone", futhi yandisa umuzwa wenhlalakahle.

Amantongomane abuye abe ne-magnesium ebalulekile ekwehliseni ingcindezi namavithamini B, afaka isandla ekwakhiweni kwama-neurotransmitters, njenge-serotonin, asiza ukwenza ngcono imizwa.

Bona kuvidiyo engezansi okunye ukudla okubuye kuthuthukise imizwa:

Imininingwane yezempilo

Ithebula elingezansi likhombisa imininingwane yokudla okunempilo okungu-100 g wamakinati aluhlaza futhi athosiwe angasawoti.

Ungayisebenzisa kanjani

Amantongomane kufanele adliwe kungcono, ngoba anamazinga aphezulu we-resveratrol, i-vitamin E ne-folic acid, ngokuba mpofu kasawoti. Inketho enhle yokusebenzisa amakinati ukwenza unama, ugaye amakinati ku-blender kuze kube ukhilimu. Okunye ongakwenza ukuthenga iphenathi engaphekiwe bese uyigcoba ekhaya, uyibeke kuhhavini ophakathi imizuzu eyishumi. Nakhu ukuthi ungenza kanjani ibhotela lamantongomane ekhaya.

Yize inezinzuzo ezimbalwa futhi kulula ukuyidla, amakinati kufanele adliwe ngokulinganisela, ngokulandela inani elinconywayo lenani elilingana nentende yesandla sakho noma isipuni esingu-1 sebhotela wamantongomane omsulwa amahlandla ama-5 ngesonto.

Abantu abanokuthambekela kwesikhumba esinamafutha kufanele bagweme ukudla amakinati ebusheni babo ngoba kuvame ukukhulisa ukugcwala kwesikhumba nomqubuko. Ngaphezu kwalokho, kwabanye abantu amakinati angadala isilungulela.

Yize kungumthombo omkhulu wezakhamzimba futhi uletha izinzuzo eziningi zezempilo, amakinati angadala ukusabela okweqile komzimba, abangele ukuqubuka kwesikhumba, ukuphefumula okuncane noma ukusabela kwe-anaphylactic, okungabeka impilo engcupheni. Ngakho-ke, izingane ezineminyaka engaphansi kwemi-3 noma ezinomlando womndeni wokungezwani nezinto ezithile akufanele zisebenzise amakinati ngaphambi kokwenza ukuhlolwa kokungezwani komzimba ku-allergist.

1. Iresiphi yenkukhu yesaladi enamantongomane notamatisi

Izithako

• Izipuni eziyi-3 zamakinati athosiwe nesikhumba ngaphandle kasawoti;
• 1/2 ilamula;
• I-1/4 indebe (itiye) kaviniga webhalsamu;
• Isipuni esingu-1 se-soy sauce (i-soy sauce);
• 3 wezipuni kawoyela;
• Izingcezu ezi-2 zesifuba senkukhu ziphekwe futhi zahlulwa;
• Isiqu esingu-1 sikalethisi;
• 2 utamatisi usikwe phakathi nengxenye yezinyanga;
• 1 upelepele obomvu usike waba yimichilo;
• Ikhukhamba eli-1 lisikwe phakathi nenyanga;
• Usawoti ukunambitha.
• Upelepele omnyama ukunambitha.

Imodi yokulungiselela

Shaya amakinati, ulamula, uviniga, isosi yesoya, usawoti kanye nopelepele ku-blender imizuzwana engama-20. Engeza izipuni ezimbili zamafutha omnqumo bese ushaya kuze kube yilapho usoso lukhula. Gcina.

Esitsheni, beka isifuba senkukhu, amaqabunga eletisi, utamatisi, upelepele kanye nekhukhamba. Isizini ngosawoti namafutha ukunambitha, ufafaze usoso bese uhlobisa amakinati. Khonza ngokushesha.

2. Iresiphi elula ye-paçoca

Izithako

• 250 g wamakinati athosiwe futhi angenawo usawoti;
• 100 g we-oat bran;
• 2 wezipuni zebhotela;
• Izipuni eziyi-4 zikashukela okhanyayo noma iswidi ekuphekeni impuphu oyithandayo;
• 1 ingcosana kasawoti.

Imodi yokulungiselela

Shaya zonke izithako ku-blender noma processor kuze kube bushelelezi. Susa futhi ulolonge, uxove ingxube ize ibe sesimweni oyifunayo.

3. Iresiphi ekhanyayo yekhekhe lamantongomane

Izithako

• Amaqanda ama-3;
• Cup inkomishi engajulile ye-xylitol;
• ½ inkomishi yetiye lamantongomane elosiwe nelisemhlabathini;
• Izipuni eziyi-3 zebhotela le-ghee;
• 2 wezipuni wezinhlama zesinkwa;
• 2 wezipuni kafulawa wama-alimondi;
• 1 isipuni se-powder yokubhaka;
• Isipuni esingu-2 se-cocoa powder.

Imodi yokulungiselela:

Shaya izikhupha zamaqanda, i-xylitol ne-ghee butter kuze kube ukhilimu. Susa bese ufaka ukhokho, ufulawa, amakinati, impuphu yokubhaka kanye nabamhlophe. Thela epanini elingaphansi elisusekayo bese ubhake kuhhavini eliphakathi cishe imizuzu engama-30. Lapho kuswelwe, susa, ungasunguli bese ukhonza.