Amantongomane ayi-snack enempilo egqibeleleyo, njengoko ayifanelekanga kwaye iphathekayo, ingumthombo omkhulu wamafutha anempilo, iprotein yezityalo, ifayibha kunye nezinye iivithamini eziyimfuneko kunye neeminerali. Nokuba ulandela i-carb ephantsi, paleo , inyama , iMeditera okanye naluphi na uhlobo lwesicwangciso sokutya, amandongomane angena kuyo yonke ipateni yokutya okunempilo. Fumana ukhetho lwethu oluphezulu lweendongomane ezisempilweni onokuthi uzitye kwaye kutheni zilungile kuwe.
IiNzuzo zeMpilo yeeNtiIiamangile
Iialmondi ziye zaba yeyona nto ikhethwayo kule minyaka imbalwa idlulileyo, njengoko ibhotolo ye-almond kunye nobisi ziye zaba zezona zibalulekileyo kumakhaya ethu amaninzi. Ngethamsanqa, iialmonds lukhetho olunempilo ngenxa yezizathu ezimbalwa. Ngaphandle kokuba ngumthombo ogqwesileyo wefayibha kunye nomthombo olungileyo weprotheyini, iialmonds zikwasinika umthamo omkhulu wevithamin E kunye nemagnesium.
I-Vitamin E isebenza kabini njenge-antioxidant kwaye idlala indima enkulu ekugcineni ulusu lwakho luvutha kwaye lukhuselwe emonakalweni welanga. Iialmond zikunika phantse isiqingatha sengcebiso yakho yemihla ngemihla kwi-ounce enye.
I-Magnesium inoxanduva lwamakhulu okuphendula kwimizimba yethu yonke-ukusuka ekomelezeni intliziyo yethu kunye nempilo yamathambo ukusinceda ukulawula uxinzelelo kunye nokufezekisa ubuthongo obuphezulu ebusuku. I-ounce yeealmond inika i-18% yeemfuno zakho zemihla ngemihla ze-magnesium. Zizame kwiiBhari zethu zeAlmond-Honey Power esizithandayo ngabalandeli ukuze ufumane isidlo sasemva kwemini.
Yile ndlela iiNgcali zeZondlo eziSnack ngayo emsebenziniBrazil Nuts
Ubusazi na indongomane enye yaseBrazil I-100% yengcebiso yakho yemihla ngemihla yeselenium? Le minerali idlala indima ebaluleke kakhulu emizimbeni yethu, inceda ekuveliseni, ukulawula ihomoni yethu yegilo kunye nokusikhusela ekudumbeni nasekusulelekeni.
Ngokungathi ukunciphisa ukudumba kunye nokunceda kulawulo lwedlala lengqula kwakunganelanga ukuba utye amandongomane aseBrazil, uphando luwanxulumanise. ukuphucula impilo yakho yengqondo . Uphononongo lubonise ukuba ukutya amandongomane aseBrazil kunokunceda ukulwa nokudandatheka kunye iingxaki neurodegenerative , njengesifo sika-Alzheimer, ngenxa yobukho babo obuphezulu be-selenium. Zama ukongeza i-Brazil nut kwismoothie yakho yemihla ngemihla ukuze ufumane ukomelela ngoko nangoko.
IiCashews
Xa ucinga ngokutya okubangelwa ngumkhuhlane nokubanda, isuphu yenkuku ne-citrus isenokuthi qatha engqondweni yakho, kodwa kuthekani nge-cashews? Le nati yomthi idumileyo ngumthombo we-magnesium kunye ne-zinc-enikezela nge-20% kunye ne-15%, ngokulandelanayo-eyimfuneko ukulayisha kwiinyanga ezibandayo. Ngoku siyazi ukuba i-magnesium ibalulekile ekulweni uxinzelelo kunye nokungalali ebusuku ukugcina ukhuselo lwemizimba yethu luqinile ngokuchasene neentsholongwane kunye nosulelo, kodwa i-zinc ikwayinxalenye ebalulekileyo yokulwa ingqele. Le minerali inceda ukuvelisa kwaye isebenze iiseli ezimhlophe zegazi kunye nokunyusa amajoni ethu omzimba.
I-sodium kwi-coke zero
Incasa yeCashews ekhrimu kunye nenqwenelekayo ibenze baba sispleyiti esikhulu kwezinye iindlela zobisi lwe-vegan-ingakumbi itshizi. Flex ezo zihlunu eziguqukayo kwaye ubethe ibhetshi emnandi yeVegan Mac & Cheese yethu xa kukho intuthuzelo yokutya.
Iindlela ezi-5 eziLula zokuHlala usempilweni ngexesha elibandayo kunye nomkhuhlaneAmandongomane
Nangona ubuchwephesha bengeyona i-nut naphezu kwegama-ziingcali kwintsapho ye-legume-amantongomane aseyindlela emnandi. Zikwanokuba zezona zingabizi kakhulu kwaye zifumaneka ngokubanzi ukhetho lweendongomane kwivenkile yakho yasekhaya. Amandongomane aneyona protein ininzi kuwo onke amandongomane kolu luhlu, kunye neegram ezi-7 ngokuphakwa, kwaye zingumthombo olungileyo wefolate.
I-Folate ayibalulekanga nje ukuba ibe ngoomama, yinto kubalulekile Isondlo sokusetyenzwa kwezinye iivithamini ze-B kwaye sinokukhusela nakwizifo ezininzi ezingapheliyo, njenge-Alzheimer's kunye nomhlaza wesisu. I-ounce nje enye yamandongomane ibonelela malunga ne-20% yeemfuno zakho zemihla ngemihla, ke layisha kunye neeResiphi zethu zePeanut eMpilo, njengeBisque yethu eSweet Potato-Peanut.
Iipistachios
I-pistachios ayizizo izimuncumuncu zakho ezizithandayo-isandla senza ishwamshwam elimnandi nelinomsoco xa ubaleka. Ngokwenene zezinye zezinto esizithandayo kwivenkile ethengisa ukutya xa sihamba.
I-Pistachios isinika i-28% yengcebiso yethu yemihla ngemihla ye-vitamin B6, isondlo esinoxanduva lokunceda ngaphezu kwe-100 yokusabela okwahlukileyo emzimbeni. Izifundo zibonisa ukuba ivithamin B6 inceda ukukhusela kuyo yonke into ukusuka kumhlaza kunye nesifo sentliziyo ukuya kwiimpawu zePMS ezibuhlungu. Hamba ngaphandle kwebhokisi yedessert kwaye uzame inkukhu yethu yePistachio-Crusted kunye neSaladi yeBhali efudumeleyo kumjikelezo wakho wesidlo sangokuhlwa seveki ezayo.
IiSnacks eziNdlela eziPheleleyo zoHamboIiWalnuts
Okokugqibela kodwa kuncinci yenye yeendongomane zethu esizithandayo kwixesha lonke, i-walnut ethobekileyo. Sibajonga njengabanye bethu ukutya okuhlanu okuphezulu kokutya yonke imihla ngenxa yobukhulu bayo i-omega-3 fatty acid umxholo. Sifuna amafutha e-omega-3 ukugcina iintliziyo zethu kunye nengqondo zomelele, kwaye zikwabonisa ukusinceda sifezekise ulusu olukhanyayo. IWalnuts ineyona ngxiliniso iphezulu ye-ALA (uhlobo lwesityalo lwe-omega-3's) kunako nakuphi na okunye ukutya. Zikwangumthombo olungileyo wevithamin E, selenium kunye nezinc.
Inkukhu enkonkxiweyo yomrhwebi
Siye sathetha noGqr. William Li, umphandi womhlaza ofunde e-Harvard, kwaye naye, ukholelwa kumandla e-walnuts. U-Li utya intwana yesandla yonke imihla kwishwamshwam elisempilweni emva kwemini. Unokwenza i-snack njengoLi okanye uchwechwe kwii-walnuts kwizitya zakho ozithandayo. Sithanda ukuphinda kabini amandla e-omega-3 esalmon nge-Walnut-Rosemary Crusted Salmon yethu esele ilungile ngemizuzu nje engama-20.
