Izinzuzo eziyisishiyagalombili zezempilo zamantongomane

-Delile

• Ungayisebenzisa kanjani
• Imininingwane yezempilo
• Uyini umehluko phakathi kwezithelo ezomisiwe nezomile?

Izithelo ezomisiwe, ezinjengamasheya, amantongomane aseBrazil, amakinati, ama-walnuts, ama-alimondi, ama-hazelnuts, ama-macadamia, amantongomane ephayini nama-pistachio, awaziwa nangokuthi izimbewu zika-oyela, angangezwa ekudleni uma kudliwe ngamanani amancane njengamayunithi ama-4 ngosuku ngokwesibonelo, lapho awunalo igciwane noma cha ekudleni kwesisindo.

Bacebile ngezakhamzimba njengamafutha amahle athuthukisa i-cholesterol, i-zinc, i-magnesium, i-vitamin B complex, i-selenium ne-fiber. Ngakho-ke, lezi zithelo ziletha izinzuzo zezempilo njenge:

1. Siza ukunciphisa umzimba, ngoba aqukethe imicu emihle, amaprotheni namafutha, okunikeza ukusutha okwengeziwe;
2. Thuthukisa i-cholesterolngoba bacebile emafutheni angagciniwe, anciphisa i-cholesterol embi futhi andise i-cholesterol enhle;
3. Qinisa amasosha omzimba, njengoba bacebile nge-zinc ne-selenium;
4. Thuthukisa amathumbu, ngoba iqukethe imicu emihle namafutha;
5. Vimbela isifo sokuqina kwemithambo yegazi, umdlavuza nezinye izifo, njengoba zicebile ngezakhamzimba ezinjenge-selenium, uvithamini E ne-zinc;
6. Nikeza amandla amaningi, ngokunotha kwama-calories;
7. Khuthaza isisindo semisipha, ngokuqukethe amaprotheni namavithamini we-B complex;
8. Yenza njenge-anti-inflammatoryngoba amafutha amahle anciphisa ukuvuvukala emzimbeni, okunciphisa izinhlungu ezihlangene, kuvimbela izifo futhi kusize ekwehliseni isisindo.

Lezi zinzuzo zitholakala ngokudla izithelo ezomisiwe nsuku zonke, ezingxenyeni ezincane ezihluka ngokuya ngesithelo. Bona okunye ukudla okunamafutha amahle.

Ungayisebenzisa kanjani

Yize zinezinzuzo eziningana zezempilo, kubalulekile ukuthi amantongomane adliwe ngokulinganisela nangokuya ngesincomo sonozondlo. Endabeni yabantu abadla ukudla okugxile ekwehliseni isisindo, isazi sokudla okunempilo singancoma ukusetshenziswa kwama-kcal amantongomane angama-50 kuya kwayi-100 ngosuku, okulingana namantongomane amabili kuya kwayi-4 eBrazil, noma amantongomane angama-10 aseBrazil. Amakinati angu-20, isibonelo.

Noma ngubani ofuna ukuthola isisindo semisipha angadla kabili le mali, aqaphele ukuthi angeqi amantongomane ama-4 eBrazil ngosuku, njengoba icebile kakhulu e-selenium futhi ukweqiwa kwalesi simaminerali kungadala ukudakwa nezinkinga emzimbeni, njengokulahleka kwezinwele, ukukhathala, i-dermatitis nokwenza buthaka koqweqwe lwawo.

Ngaphezu kwalokho, kubalulekile ukukhumbula ukuthi izingane nabantu asebekhulile kufanele badle amantongomane amancane, nokuthi ukweqisa kwabo kungakwenza ukhuluphale.

Imininingwane yezempilo

Ithebula elilandelayo likhombisa imininingwane yokudla okunempilo ngo-100 g wesithelo ngasinye esomisiwe:

Okufanelekile ngukudla izithelo ezomisiwe eziluhlaza noma ezigazingiwe ngaphandle kokufakwa kwamafutha, kuphela emafutheni ezithelo.

Uyini umehluko phakathi kwezithelo ezomisiwe nezomile?

Ngenkathi izithelo ezomisiwe zinamafutha amaningi futhi ngokwemvelo zinamanzi amancane, izithelo ezingenamanzi ziyomiswa ngokungeyikho, okwenza izithelo ezinjengobhanana, omisiwe, umlimi, amabhilikosi nezinsuku.

Ngenxa yokuthi ziphelelwe amanzi emzimbeni, lezi zithelo zinoshukela omningi, okudala ukuthi zilethe ukusutha okuncane ngemuva kokudla futhi ziholele ekudleni ngokweqile kwama-calories. Ngaphezu kwalokho, okuhle ukuthi kudliwe izithelo ezingenamanzi elangeni, ngaphandle koshukela ongeziwe, ngoba izithelo ezomiswe ngoshukela ongeziwe zinama-caloric amaningi futhi zithanda ukuzuza kwesisindo ngokwengeziwe. Thola ukuthi iziphi izithelo ezikhuluphele kakhulu.