Ingabe amakinati alungele ukwehla kwesisindo?

-Delile

• Amantongomane athinta kanjani ukulahleka kwesisindo
• Hlalani nisuthi
• Igcwele amafutha aphilile
• Ukudla okuphansi kwekhalori
• Yikuphi okufanele ukhethe
• Okubalulekile

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

Amakinati angomunye wemidumba ethandwa kakhulu emhlabeni. Zisetshenziswa kabanzi njenge-snack enempilo noma i-dessert topping futhi zivame ukutholakala kwikhawunta yanoma iyiphi ibha.

Ziza ngezinhlobonhlobo eziningi, njengokuluhlaza, okugazingiwe, okubilisiwe, okusawoti, okunongiwe noma okucacile. Ngenkathi amakinati aziwa ngamaprotheni awo aphezulu nokuqukethwe okunamafutha, ungazibuza ukuthi angakusiza yini ukunciphisa umzimba.

Lo mbhalo ukutshela ukuthi amakinati akulungele yini ukunciphisa umzimba.

Amantongomane athinta kanjani ukulahleka kwesisindo

Amantongomane angakusiza wehlise isisindo ngezindlela eziningi. Eqinisweni, izifundo eziningi zokubheka zikhombisile ukuthi ukudla amakinati kuhlotshaniswa nesisindo esinempilo. Futhi, zixhunyaniswe namazinga aphansi okukhuluphala (,,).

Hlalani nisuthi

Ngokungafani nokunye ukudla okulula okune-carbs elula, amakinati acebile emafutheni anempilo, amaprotheni, ne-fiber, okuthatha isikhathi eside ukugaya ().

Ucwaningo olulodwa oluncane kwabahlanganyeli abayi-15 luthole ukuthi ukufaka amakinati aphelele noma ibhotela lamantongomane esidlweni sasekuseni kuholele ekwandeni kokugcwala namazinga kashukela egazi azinzile ().

Ama-carbohydrate alula afakwa ngokushesha egazini futhi aholele ku-spike esheshayo kushukela wegazi kulandele ukwehla okusheshayo. Lokhu kungadala ukuthi uzizwe ulambile ngemuva nje kokudla ().

Ngokuphambene nalokho, amakinati agaywa kancane futhi ahlala esiswini sakho isikhathi eside. Lokhu kukusiza uzizwe ugcwele futhi wanelisekile, kukuvumela ukuthi uhambe isikhathi eside phakathi kokudla (,).

Ekugcineni, amakinati adinga ukuhlafunwa okwengeziwe, okukuvumela ukuthi udle ukudla kwakho ngokunensa. Ngenxa yalokhu, lokhu kunika umzimba wakho isikhathi sokuthumela amasiginali wokugcwala angahle akuvimbe ekudleni ngokweqile (,).

Igcwele amafutha aphilile

Amantongomane acebile emafutheni aphilile aziwa ngama-monounsaturated fatty acids (MUFAs) kanye nama-polyunsaturated fatty acids (PUFAs).

Ukudla okuphezulu kulawa mafutha kuxhunyaniswe namazinga ancishisiwe okuvuvukala, ukukhuluphala, nezimo ezingalapheki, njengesifo senhliziyo nesifo sikashukela (,).

Ngaphezu kwalokho, ukusetshenziswa kwamantongomane kuhlotshaniswa nengozi ephansi yokuthola isisindo sesikhathi eside. Abanye abacwaningi bathi okuqukethwe okunamafutha amaningi angasetshenziswanga kumantongomane kungathuthukisa ikhono lomzimba lokusebenzisa amafutha agciniwe njengamandla. Noma kunjalo, kudingeka olunye ucwaningo ().

Ukudla okuphansi kwekhalori

Yize amakinati enama-khalori amaningi, ungahle ungamunci wonke ama-calories awanikezayo.

Uma udla amakinati, amazinyo akho awakwazi ukuwahlukanisa abe ngosayizi omncane ngokwanele wokugaya okugcwele, okusho ukuthi kungenzeka ukuthi umunca ama-calories ambalwa ngenkathi okunye kukhishwa ngemfucuza (,,,).

Ocwaningweni olwenziwe emadodeni angama-63, ababambiqhaza badle amakinati aphelele, ibhotela lamantongomane, uwoyela wamantongomane, noma ufulawa wamantongomane. Ngemuva kokuqhathanisa amasampula endle, labo abadle amakinati aphelele babenamafutha amaningi kakhulu esitokisini sabo, okukhombisa ukumuncwa okuphansi kwama-calories ().

Kodwa-ke, lokhu akusho ukuthi kufanele weqe ngokweqile. Ukudla ngokweqile ikhalori, njengamakinati, kusengaholela kwinsalela yekhalori futhi ekugcineni kuvimbele imizamo yakho yokwehlisa isisindo.

Isibonelo, inkomishi engu-1/4 (146-gram) yokuphaka amakinati iqukethe ama-calories ayi-207. Noma kungamuncwa ama-calories angu-50-75%, lokhu kusengama-calories ayi-104-155 ().

Ngakho-ke, kusabalulekile ukukhumbula osayizi bezingxenye ukuvimbela ama-calories ekungezeni. Kungcono ukunamathela kokungu-1-2 kwezandla lapho ukhonza ngoba kulula ukuzidla ngokweqile.

Ucwaningo lukhombisile ukuthi ukudla amakinati kungakusiza ukuphatha isisindo sakho kangcono. Amakinati acebile nge-fiber, amaprotheni, namafutha anempilo, angakusiza uzizwe ugcwele futhi ukuvimbele ekudleni ngokweqile.

Yikuphi okufanele ukhethe

Kuhlale kungcono ukukhetha amakinati angathandeki asebenze kancane futhi aqukethe usawoti noma ezinye izithako. Gwema amakinati athosiwe, aqukethe isembozo sikashukela futhi anikeze ama-calories angaphezulu.

Ukuze uthole i-fiber eyengeziwe nama-antioxidants, jabulela amakinati anezikhumba.I-fiber eyengeziwe ingasiza ukukhulisa ukugcwala.

Amantongomane abilisiwe aqukethe amakhalori ambalwa kunamantongomane aluhlaza noma athosiwe, anama-khalori azungeze i-116 ngekomishi elilodwa le-1/4 (146 gram), uma kuqhathaniswa nama-calories ayi-207 nangu-214 wamakinati aluhlaza futhi athosiwe, ngokulandelana (,,).

Kodwa-ke, amakinati abilisiwe aqukethe amafutha angaphansi ngama-50% kunamakinati aluhlaza futhi athosiwe, okusho ukuthi kungenzeka angabi nawo umphumela wokugcwalisa ofanayo. Ngakho-ke, khetha uhlobo oluthanda kakhulu futhi uhlale ukhumbula osayizi bezinxenye zakho (,,).

Khetha amakinati angasetshenzisiwe, njengoba kuthatha isikhathi eside ukuvula, okungavimbela ukudla okungenangqondo futhi, ekugcineni kukusize uphathe kangcono osayizi bezabelo zakho nokudla kwekhalori.

Yize ibhotela lamantongomane lingaba inketho enempilo, namathela ibhotela lamantongomane elingenalo usawoti ongeziwe, uwoyela osetshenzisiwe, noma ezinye izithako.

Amantongomane aluhlaza, athosiwe futhi abilisiwe yizindlela ezinhle zokudla okulula. Qiniseka ukuthi ukhetha amakinati angenawo usawoti ongeziwe kanye nokunambitheka, futhi uhlale ukhumbula osayizi bezabelo zakho.

Okubalulekile

Amantongomane agcwele umsoco futhi enza ukudla okulula.

Zigcwele i-fiber, amaprotheni, namafutha anempilo, angasiza ukuphathwa kwesisindo ngokukugcina ugcwele isikhathi eside.

Ukuze uthole imiphumela emihle, khetha amakinati aluhlaza, agazingiwe noma abilisiwe ngaphandle kasawoti nokunambitheka okungeziwe, futhi khumbula usayizi wakho wokuphaka.

Amantongomane ayindlela ehle kakhulu kwamanye amakhalori aphezulu nokudla okucutshungulwayo ukukusiza ngezinhloso zakho zokwehlisa isisindo.

Thenga amantongomane angafakiwe usawoti ku-inthanethi.