Kubantu abaninzi, amandongomane asisidlwana esinexabiso eliphantsi nesinempilo. Ngaphandle kwegama labo, kunjalo ngokwenene ilungu yosapho lwemidumba, kunye namantshontsho enkukhu, iilentile, kunye nezinye iimbotyi, kwaye zinokuba yindawo eyonelisayo endaweni yeetshiphusi okanye okunye ukutya okwenziweyo xa unqwenela into etyiwayo.
Ikhitshi lesihogo leshumi elinambini liphumelele
Ngelixa zisempilweni ngokubanzi, nangona kunjalo, zikwindawo ephezulu kakhulu kwiikhalori. Isinye nje samandongomane sinee-calories ezingama-170, ngokwe Phila womelele , ke kulula ukuyidlula ukuba utya ungakhange unake. Uninzi lwabantu aluqondi ukuba amandongomane aphezulu kwioyile ngokunjalo, nge-15 yeegramu zamafutha ngeoyunce. Nangona ubukhulu becala enziwe ngamanqatha angagcwaliswanga, aqulatha amafutha athile, aphezulu kwiikhalori kwaye anokukhokelela ekuzuzeni ubunzima, i-cholesterol ephezulu, kunye nokuvaleka kwemithambo.
Abantu kufuneka bazikhumbule iintlobo zeentanga abazityayo. Ngelixa amandongomane aphantsi ngokwendalo kwisodium, uninzi lweempawu eziqhelekileyo zinezithako ezongeziweyo ezinje ngetyuwa, kunye isodiyam eninzi kakhulu inokuba negalelo kuxinzelelo lwegazi oluphezulu.
Amandongomane anokuba neziphumo ezibi zezempilo
Amandongomane ikwangumthombo we-phytate, eyaziwa njenge-anti-nutrient kuba inqanda amandla omzimba okufumana ezinye iiminerali ezibalulekileyo. Iifytates zibopha kwizakhamzimba kwindawo yokugaya ukutya kwaye zithintele ukufunxwa ngokupheleleyo kwezimbiwa njengentsimbi, zinc kunye necalcium. Ukongeza, zinokuphazamisa ii-enzymes ezithile zesisu, ezinciphisa amandla omzimba okwephula iiproteni, amafutha kunye ne-carbs, kwaye zikhokelele kwiingxaki ezithile zokugaya ukutya, njengegesi kunye nokuqunjelwa, nganye Ukuchaneka kwesondlo .
Ukongeza, amandongomane aqulathe inqanaba eliphezulu le-omega-6 fatty acids, kodwa hayi isixa esilinganayo se-omega-3s, kunye nokungalingani kwezi zinto zimbini zibalulekileyo ze-polyunsaturated fatty acids. Ukonyuka kokudumba yinto ebangela umngcipheko kwinani leengxaki zempilo, kubandakanya isifo samathambo kunye nomhlaza, kwaye ikwanxulunyaniswe nokumelana ne-insulin kunye nokutyeba kakhulu, Iindaba zeYunivesithi yezeMpilo mihla le .
uyiphinda njani inkukhu eqhotsiweyo ehovini
Ewe amandongomane anokuba yingozi kakhulu kwiseti yabemi abanengxaki yokuthanjiswa ngamandongomane. Ukunganyangeki ngamantongomane kunokubangela ukuba urhashalala, isicaphucaphu, ukucofa, ukuphefumla kancinci, kwaye kwiimeko ezigabadeleyo, i-anaphylaxis, ngokwe Ikliniki yaseMayo . Ezinye iimeko zinokuba nzima kangangokuba zinokukhokelela esibhedlele, okanye nasekufeni, ukuba azinyangwa kwangoko.
