Amantongomane afumene ingqwalasela enkulu kutshanje ngenxa yeenzuzo zabo zempilo kunye nendima ekuthinteleni izifo. Ukuhamba ngeepaseji zegrosari, unokuqaphela ukuba uluhlu olubanzi lweendongomane kunye neemveliso ezenziwe ngamandongomane ziyafumaneka, ukusuka kwiziselo ukuya kwi-snacks kunye nokusabalalisa.
isitatshi setapile vs cornstarch
Ngokubanzi, amandongomane zizityebi kwintliziyo-enempilo, iivithamini, iiminerali kunye ne-antioxidants. Sekunjalo, asingawo onke amandongomane alingana ngexabiso lesondlo. Abanye banohlobo oluthile lwezondlo kunezinye—a 2022 inqaku kwi Uphononongo lokutya lwamazwe ngamazwe ibonakalise ezona ngxiliniso ziphezulu zezondlo phakathi kweentlobo zamandongomane:
- Iprotheyini ephezulu yandongomane: Amandongomane , ii-cashews, iialmondi kunye ipistachios
- Amandongomane anamafutha aphezulu: iMacadamias, i-Brazil nuts, ipine nuts kunye namawalnuts
- Awona mandongomane aphezulu angaxutywanga: iihazelnuts, macadamias, pecans, Brazil nuts kunye nepine nuts
- Amantongomane aphezulu kakhulu ecarbohydrate: IiPecans
Ngelixa iintlobo ezithile zinezondlo ezininzi kunezinye, unokuzibuza ukuba kwenzeka ntoni na emzimbeni wakho xa utya amandongomane mihla le. Kwaye, ngaba kukho amandongomane athile ekufuneka uwatye kakhulu okanye ngaphantsi rhoqo? Nantsi into uphando olucebisa ukuba inokwenzeka emzimbeni wakho ukuba utya amandongomane yonke imihla.
UAli Redmond
Unokuphucula i-LDL, i-HDL kunye namanqanaba e-cholesterol epheleleyo
Uphononongo luka-2022 ngaphakathi Uphononongo lokutya lwamazwe ngamazwe baqaphele ukuba abantu abasempilweni kunye nabo banamanqanaba aphezulu e-lipids abatya i-50 ukuya kwi-100 grams yamantongomane-njengama-nuts. iiamangile , i-peanuts, i-pecans kunye ne-walnuts-izihlandlo ezihlanu ngeveki zanciphisa kakhulu i-LDL ('embi') amanqanaba e-cholesterol. Bakwafumanise ukuba ukutya ihazelnuts, i-pistachios kunye ne-walnuts kunokunceda ukunyusa amanqanaba 'alungileyo' e-HDL e-cholesterol. Uphando lubonisa ukuba i-phytosterols, iqela le-lipids ekhoyo kwi-nuts, inokuba noxanduva lokunciphisa amanqanaba e-LDL. Ukuphononongwa okufanayo kuphawulwe ukuba i-pistachios, i-pine nuts kunye ne-almonds zinomxholo ophezulu we-phytosterols.
Ngaphezu koko, iialmonds, i-walnuts, i-pecans kunye ne-peanuts nazo zafunyanwa ukunciphisa amanqanaba e-cholesterol epheleleyo. Uphononongo olunye luka-2020 Isondlo kunye nokuqonda kweMetabolic icebisa ukuba ukutya rhoqo amantongomane kunokukhokelela ekunciphiseni kwe-3.75mg / dL kwinqanaba le-cholesterol epheleleyo kunye nengozi ephantsi yesifo senhliziyo.
Yintoni Omawuyazi Ngamanqanaba akho eCholesterolUnokusebenzisa i-antioxidants eninzi
Amandongomane, afana nealmonds, ayaziwa ukuba aqulathe iiflavonoids , Iqela leekhompawundi ezikhoyo ngokwendalo kukutya okusekelwe kwizityalo. Abazityebi kuphela kwi-antioxidants, kodwa banako ukukukhusela kwi-radicals yamahhala enokuthi ibangele ukuqina kwemithambo yegazi (i-atherosclerosis) kunye nokwandisa umngcipheko wesifo senhliziyo.
Ngokuxhomekeke kuhlobo lweendongomane ozityayo, unokuginya ngaphezulu kwe-antioxidants. Ngokukodwa, iialmond kunye neecashews ziphawulwa ukuba zinezona zixa zibalulekileyo tocopherol , uhlobo lwe-vitamin E olukwayi-antioxidant ehambelana nokuvuvukala okuphantsi kunye nomngcipheko womhlaza.
inkukhu kunye ne-ludacris yebhiya
Usenokwehla emzimbeni
Olunye uphando lucebisa ukuba ukutya amandongomane, njengamandongomane omthi kunye namandongomane, alukhokeli ekutyebeni . Uphononongo luka-2019 olusuka Uphando lwezondlo kwafumanisa ukuba ukutya okungaphezu kwesinye ukuya kwezimbini zeenkozo ngeveki kunokunxulunyaniswa nokuzuza ubunzima obuncinane kunye nokuncipha komngcipheko wokutyeba nokukhuluphala. Olunye uphononongo lwafumanisa ukuba abantu abatya ubuncinci i-28 grams yeendongomane ngosuku (malunga ne-1 ounce) babenayo. ubunzima obuncinci kunye nomngcipheko ophantsi wokuba ukhuluphele kwaye utyebe kunabo bangazange bawafake amandongomane njengenxalenye yokutya kwabo. Le nto inokuchazwa bubukho beprotheyini kunye nefiber, ezonyusa iimvakalelo zokuzala kunye nokunciphisa indlala.
esona sithako kwi-tequila
Oko kwathiwa, ukuthembela kumandongomane kuphela ekulawuleni ubunzima akunakuba ngumbono omkhulu, njengoko kukho izinto ezininzi eziza kudlala. ulawulo lobunzima , kuquka iintlobo kunye namacandelo okutya okutyayo, ufuzo, inqanaba lomsebenzi wakho kunye nokunye. Okunye izifundo Kwakhona kuphawulwe ukuba ukutya amantongomane akunakukhokelela ekulahlekeni kobunzima bomzimba, ngakumbi kwabo batyebe kakhulu okanye batyebe kakhulu, ngenxa yokutshintsha kovakalelo lokutya kunye nommiselo.
Ungawunciphisa umngcipheko womhlaza wekholoni
Amantongomane aneepropathi ze-antioxidant kunye ne-anti-inflammatory ezinokuthi zincede ukuthintela ukubunjwa kwethumba. Uphononongo luka-2021 oluvela kwi Ijenali yeHlabathi yeeSayensi zoKutya kunye neSondlo yafumanisa ukuba ukusetyenziswa kwamantongomane aphezulu kwakunxulunyaniswa nomngcipheko ophantsi womhlaza wekolon. Nangona kunjalo, iziphumo ziyaphikisana. Uphando lwakutsha nje oluvela i Ijenali yaseYurophu ye-Epidemiology kwaye Iyeza ibonisa ukuba ubudlelwane phakathi kokutya amandongomane kunye nemifuno kunye nomngcipheko womhlaza wekholoni buthathaka kwaye kufuna uphando olungakumbi ukuba luqinisekiswe. Nangona kunjalo, akulimazi ukubandakanya amandongomane njengenxalenye yepatheni yokutya elungeleleneyo kwezinye izibonelelo zempilo ezinokuthi zibekho (ukuba nje ungevani).
Unokwandisa ukutya kwakho kwe-sodium
Nangona amandongomane enezondlo, indlela alungiswa ngayo ibalulekile. Amandongomane anetyuwa okanye anencasa anokuba phezulu kwisodium. Ukutya i-sodium eninzi kunokukhokelela kuxinzelelo lwegazi oluphezulu kwaye kukubeka emngciphekweni omkhulu wesifo senhliziyo, isifo sohlangothi kunye nokusilela kwentliziyo, ngokutsho Umbutho weentliziyo zaseMelika . Zama ukukhetha amandongomane angenatyiwa ukuba ubukele ukutya kwakho kwesodium okanye ukuba unoxinzelelo lwegazi okanye isifo seswekile.
Usenokuginya kakhulu kwi-micronutrients ethile
Ngokuhamba kwexesha, ukutya kakhulu iintlobo ezithile zamantongomane-ngokukodwa amantongomane aseBrazil-kunokukhokelela selenosis , ekwabizwa ngokuba yi-selenium intoxication. Amandongomane aseBrazil aneyona ndawo iphezulu yeselenium kuzo zonke iindidi zeendongomane, kunye negram nganye equlethe i-35 micrograms yeselenium, malunga nesibini kwisithathu isibonelelo sokutya esicetyiswayo . Ngamanye amazwi, ukutya i-nuts ezimbini ngosuku sele kuhlangabezana nemfuneko yemihla ngemihla, kwaye i-1-ounce ekhonzayo iqulethe i-544 micrograms ye-selenium, malunga ne-989% ye-RDA. Ukufumana ireferensi, ubuninzi bemihla ngemihla obucetyiswayo be-selenium yi-400 micrograms. Ukutya rhoqo ngaphezu koko kunokukhokelela ekudinweni, ubuthathaka kunye nokutshisa okanye ukutshitshiswa kwe-prickling sensations-zonke ezo ziyimpawu zokuxiliswa kwe-selenium.
Zeziphi iintlobo zamandongomane ekufuneka uzitye yonke imihla?
Ngokuqhelekileyo, uhlobo ngalunye lwe-nut lubonelela ngeemali ezahlukeneyo kunye neentlobo zezondlo, ngoko ke ukutya okuhlukahlukeneyo kweendongomane kuyacetyiswa. Oko kwathiwa, kukulungele ukunandipha amantongomane aseBrazil kwiindawo ezincinci kwaye ngamanye amaxesha ukuphepha ukuxiliswa kwe-selenium, njengoko kuphawuliwe ngasentla.
Ukongeza, ubungakanani benxalenye yeendongomane ozityayo nazo zibalulekile. Njengokuba amandongomane anesondlo ngamafutha anentliziyo enempilo, nawo ane-calorie-dense. Njengomgaqo jikelele wesithupha, landela i USDA Ipleyiti yam ukulungiselela ukutya okufanelekileyo kwamandongomane. Ngokuxhomekeke kwiminyaka yakho kunye neemfuno zekhalori, inani leprotheyini oyifunayo linokwahluka. Iprotheyini enye ilingana ne-almonds ezili-12, i-24 pistachios okanye i-7 walnut halves, okanye i-1 icephe le-nut butter. Uphando ingxelo yokuba ukutya enye yeendongomane mihla le kunokunciphisa umngcipheko wesifo sentliziyo ngama-27%, xa kuthelekiswa nabo batya ishumi elinye kuphela ngeveki, nto leyo eyehlisa umngcipheko nge-4%.
Umgca ongezantsi
Ukuba awuchasananga namandongomane, kulungile ngokupheleleyo ukonwabela amandongomane ambalwa yonke imihla (qiniseka ukuba ujonga ukushwabana okanye iziphako, ezinokuba luphawu ukuba amandongomane akho ahamba kakubi). Ukuba uneengxaki zempilo ezithile, ezinjengoxinzelelo lwegazi oluphezulu nesifo seswekile, usenokufuna ukukhetha amandongomane angenatyiwa kunokuba anetyuwa okanye anencasa. Njengakuko nakuphi na ukutya, ukutya amandongomane ngobungcathu kunokuba luncedo empilweni. Zikulungele ukutyiwa njengoko zinjalo, kodwa ungazibandakanya kwiiresiphi ezifana neCranberry-Almond Energy Balls, Cherry-Chocolate Chip Granola Bars okanye iBaked Banana-Nut Oatmeal Cups ukuze ushukumise indlela yakho.
Ungayibamba njani i-ganache
