Ingabe Ibhotela Lamantongomane Likwenza Uzuze Isisindo?

-Delile

• Amafutha aphezulu nama-calories
• Akuxhunyanisiwe nokuzuza kwesisindo uma kudliwa ngokulinganisela
• Ibhotela lamantongomane lingakusiza kanjani ulahlekelwe isisindo
• Kungakusiza ukukugcina ugcwele isikhathi eside
• Amaprotheni asiza ukugcina ubukhulu bemisipha
• Kungakusiza unamathele kuhlelo lwakho lokwehlisa isisindo
• Ungalifaka kanjani ibhotela lamantongomane ekudleni kwakho
• Okubalulekile

I-Peanut butter iyisakazwa esithandwayo, esihlwabusayo.

Igcwele izakhi zomzimba ezibalulekile, kufaka phakathi amavithamini, amaminerali, namafutha anempilo.

Ngenxa yokuqukethwe kwayo okunamafutha amaningi, ibhotela lamantongomane lincane kakhulu. Lokhu kuphathelene nabanye, ngoba ama-calories amaningi angaholela ekutholeni isisindo ngokuhamba kwesikhathi.

Kodwa-ke, olunye ucwaningo lubonisa ukuthi ibhotela lamantongomane lingakhuphula ukulahleka kwesisindo lapho lidliwa ngokulinganisela ().

Lo mbhalo uhlola ukuthi ukudla ibhotela lamantongomane kusithinta kanjani isisindo somzimba.

Amafutha aphezulu nama-calories

Kuyaziwa ukuthi ukuzuza kwesisindo kungenzeka uma udla ama-calories amaningi kunalawo owashisayo.

Ngalesi sizathu, amanye ama-dieters ayaxwaya ibhotela lamantongomane ngoba linamafutha amaningi nama-calories.

Isipuni ngasinye esingu-2 (32-gram) sokuphaka ibhotela lamantongomane siqukethe ():

• Amakholori: 191
• Inani lamafutha: 16 amagremu
• Amafutha agcwalisiwe: 3 amagremu
• Amafutha we-Monounsaturated: 8 amagremu
• Amafutha we-Polyunsaturated: 4 amagremu

Kodwa-ke, akukhona konke ukudla okunamafutha aphezulu noma okunama-khalori amaningi okungenampilo. Eqinisweni, ibhotela lamantongomane linomsoco ngokweqile.

Ngokukodwa, u-75% wamafutha ayo awusuthi. Ucwaningo lukhombisa ukuthi ukudla amanoni angagcoli esikhundleni samafutha agcwele kungasiza ekwehliseni amazinga e-cholesterol e-LDL (amabi) futhi kwehlise ubungozi besifo senhliziyo (,).

I-Peanut butter nayo igcwele amaprotheni, i-fiber, namavithamini namaminerali amaningi abalulekile, kufaka phakathi i-manganese, i-magnesium, i-phosphorus, i-vitamin E, kanye no-B amavithamini ().

I-peanut butter inama-calories amaningi kodwa ilayishwe ngamafutha anempilo, i-fiber, namavithamini namaminerali abalulekile.

Akuxhunyanisiwe nokuzuza kwesisindo uma kudliwa ngokulinganisela

Ukuzuza kwesisindo kwenzeka uma uthatha ama-calories amaningi kunalawo owashisayo.

Ngakho-ke, ibhotela lamantongomane akunakwenzeka ukuthi liholele ekutholeni isisindo uma lidliwe ngokulinganisela - ngamanye amagama, uma ulisebenzisa njengengxenye yezidingo zakho zansuku zonke zekhalori.

Eqinisweni, ucwaningo oluningi luxhumanisa ukudla ibhotela lamantongomane, amakinati, namanye amantongomane ukwehlisa isisindo somzimba (,,,).

Ucwaningo oluthile lokuhlola kubantu abadala abangaphezu kuka-370,000 lwathola ukuthi ukudla amantongomane njalo kwakuhlotshaniswa nokuzuza kwesisindo esincane. Ababambiqhaza baphinde baba nengozi ephansi engu-5% yokuthola isisindo esiningi noma ukukhuluphala phakathi nenkathi yeminyaka engu-5 ().

Lokho kusho ukuthi, abantu abadla amantongomane banezindlela zokuphila ezinempilo ngokujwayelekile. Isibonelo, abantu abadle amantongomane kulolu cwaningo nabo babike ukuzivocavoca umzimba futhi bathambekele ekudleni izithelo nemifino eningi kunalabo abangawadlanga amantongomane ().

Noma kunjalo, lolu cwaningo luphakamisa ukuthi ungafaka ibhotela lamantongomane ekudleni okunempilo ngaphandle kokufaka engozini inzuzo engadingeki.

Ngakolunye uhlangothi, uma ukuzuza kwesisindo kungumgomo wakho, kufanele udle ama-calories amaningi kunalawo owashisayo, okungcono okuvela ekudleni okunezakhi ezinomsoco. I-peanut butter iyindlela enhle kakhulu ngoba igcwele izakhi zomzimba, ezingabizi, futhi kulula ukuzengeza ekudleni kwakho.

I-peanut butter akunakwenzeka ukuthi iholele ekutholeni isisindo esingadingeki uma idliwe ngaphakathi kwezidingo zakho zansuku zonke zekhalori. Noma kunjalo, futhi kuyindlela enomsoco uma ufuna ukukhuluphala okunempilo.

Ibhotela lamantongomane lingakusiza kanjani ulahlekelwe isisindo

I-peanut butter ingazuzisa uhlelo lwakho lokulahlekelwa isisindo ngokukhuthaza ukugcwala, ukulondolozwa kwesisindo somzimba, nokugcina ukulahleka kwesisindo isikhathi eside.

Kungakusiza ukukugcina ugcwele isikhathi eside

I-peanut butter igcwalisa kakhulu.

Ocwaningweni olwenziwa kwabesifazane abayi-15 abanesisindo sokukhuluphala, ukungeza izipuni ezi-3 (ama-gramu angama-48) kwalokhu kusabalala esidlweni sasekuseni se-carb ephezulu kwehlise izifiso ngaphezu kwesidlo sasekuseni se-carb yodwa ().

Ngaphezu kwalokho, labo abadle ibhotela lamantongomane babenoshukela ozinzile wegazi, ongadlala indima ekwehliseni isifiso sokudla ().

Le bhotela yamantongomane iqukethe amaprotheni amaningi kanye nefayibha - izakhi zomzimba ezimbili ezaziwa ukukhuthaza ukugcwala (11).

Kuyathakazelisa ukuthi ucwaningo luphawula ukuthi amakinati aphelele namanye amantongomane kungenzeka okungenani agcwalise njengebhotela lamantongomane (,,).

Ngakho-ke, ukudla izinhlobonhlobo zamantongomane namantongomane kunganikeza izinzuzo ezinkulu kakhulu.

Amaprotheni asiza ukugcina ubukhulu bemisipha

Ukwehla kwemisipha nokuncipha kwesisindo kuvame ukuhambisana.

Kodwa-ke, ucwaningo lukhombisa ukuthi ukudla amaprotheni anele kusuka ekudleni okufana nebhotela lamantongomane kungakusiza ukuthi ulondoloze ubukhulu bemisipha ngenkathi udla (,,).

Kokunye ukuhlola, abesilisa abanesisindo esiningi balandele uhlelo lokunciphisa isisindo olunamaprotheni aphezulu noma olujwayelekile. Yize womabili la maqembu alahlekelwe ngamanani afanayo esisindo, lawo alandela uhlelo olunamaprotheni aphezulu alahlekelwe cishe imisipha engaphansi kwengxenye eyodwa kwezintathu ().

Ukugcina imisipha kubalulekile hhayi kuphela ekulondolozeni amandla akho, kodwa futhi kusiza ekuqiniseni imetabolism yakho. Ngokuvamile, uma unesisipha esiningi, ama-calories owashisayo usuku lonke, noma ngabe uphumule ().

Kungakusiza unamathele kuhlelo lwakho lokwehlisa isisindo

Izinhlelo eziphumelela kakhulu zokwehlisa isisindo yilezo ongazigcina isikhathi eside.

Ukuzivumelanisa nezimo ekudleni kwakho kungenzeka kube yindlela enhle. Ngokuya ngocwaningo, izinhlelo zokwehlisa isisindo ezenzelwe umuntu ngamunye ukufaka ukudla okujabulelayo kungaba lula ukulandela ngokuhamba kwesikhathi ().

Kuyathakazelisa ukuthi ucwaningo lukhombisa nokuthi ama-dieters angahambisana kangcono nezinhlelo zokwehlisa isisindo ezivumela amantongomane, kufaka phakathi ibhotela lamantongomane ().

Kukonke, ibhotela lamantongomane lingakufanele ukwengeza ekudleni kwakho ngokulinganisela - ikakhulukazi uma kungokunye kokudla kwakho okuthandayo.

Izinhlelo zokwehlisa isisindo ezibandakanya ukudla okuthandayo, njengebhotela lamantongomane, kungaba lula ukulandela isikhathi eside.

Ungalifaka kanjani ibhotela lamantongomane ekudleni kwakho

I-peanut butter ihamba kahle nganoma yini.

Ungayisabalalisa kusinkwa sokudla okulula noma ukusisebenzise njengokucwilisa izingcezu zama-apula nezinti zesilimo esidliwayo esinamagatsha anamanzi.

Lapho uthenga ezitolo, zihlose ngemikhiqizo engenalo ushukela ongeziwe nezithasiselo ezimbalwa. Uhlu lwezithako ezilula lwamantongomane nosawoti kuphela olungcono.

Ungangeza futhi lokhu kusabalala kwizithelo ze-smoothies, i-oatmeal, ama-muffin, nezinye izitsha zokunambitheka okumnandi kwamafutha anempilo namaprotheni.

Ukugwema ukweqa izidingo zakho zansuku zonke zekhalori, khumbula osayizi bezingxenye. Kubantu abaningi, lokhu kusho ukunamathela kuzipuni eziyi-1-2 (16-32 amagremu) ngosuku. Ngokubuka, isipuni esingu-1 (16 amagremu) sicishe silingane nesithupha sakho, kuyilapho ama-2 (32 amagremu) cishe elingana nebhola yegalufu.

Khetha ibhotela lamantongomane elingenawo ushukela ongeziwe futhi unohlu lwezithako olulula, njengamantongomane nosawoti.

Okubalulekile

Ama-dieters amaningi agwema ibhotela lamantongomane ngoba linamafutha amaningi nama-calories.

Kodwa-ke, ukudla okusesilinganisweni akunakwenzeka ukuthi kuholele ekutholeni isisindo.

Eqinisweni, lokhu kusakazeka kunomsoco kakhulu futhi kungasekela ukulahleka kwesisindo ngokukhuthaza ukugcwala nokugcina imisipha ngenkathi udla.

Futhi, ukudla okuguquguqukayo okubandakanya ukudla okumnandi, okufana nebhotela lamantongomane, kungaba lula ukulandela isikhathi eside.