Izibonelelo ezi 8 zempilo yamandongomane

Umxholo

• Yintoni amantongomane?
• 1. Umthombo omkhulu wezondlo ezininzi
• 2. Igcwele i-Antioxidants
• 3. Ngamana angancedisa ukunciphisa umzimba
• 4. Ngamana anganciphisa iCholesterol kunye neTriglycerides
• 5. Iluncedo kuhlobo 2 lweSwekile kunye neMetabolic Syndrome
• 6. Ngamana unokunciphisa ukuvuvukala
• 7. Phezulu kwiFiber yeZibonelelo
• 8. Ngamana unokunciphisa ubungozi bokuhlaselwa sisifo sentliziyo kunye nesifo sokubetha
• Imnandi, ibhetyebhetye kwaye ifumaneka ngokubanzi
• Umgca osezantsi

Amandongomane kukutya okuthandwa kakhulu.

Ziyamnandi, zilungele, kwaye zinokonwabela zonke iintlobo zokutya- ukusuka kwiketo ukuya kwi-vegan.

Ngaphandle kokuba batyebile kakhulu, banenani elinempilo elinomdla kunye nezibonelelo zobunzima.

Nazi izibonelelo ezi-8 eziphambili zempilo zokutya amandongomane.

Yintoni amantongomane?

Amandongomane ziinkozo zembewu ezisetyenziswa kakhulu xa kuphekwa okanye zityiwa zodwa njengeqebengwana. Zinamafutha aphezulu kunye neekhalori.

Ziqulathe iqokobhe elingaphandle elingenakutya, elihlala lifuna ukuqhekezwa ukuze likhuphe ukernel ngaphakathi.

Ngethamsanqa, ungathenga uninzi lwamandongomane kwivenkile esele igcinwe sele ikulungele ukutyiwa.

Nazi ezinye zeentongomane ezisetyenziswa kakhulu:

• Iiamangile
• Amantongomane eBrazil
• Amasheya
• Amanqatha
• Amandongomane eMacadamia
• IiPecans
• iinathi zepayini
• Iipistachios
• IiWalnuts

Nangona amandongomane ezobuchwephetsha njengeembotyi kunye neembotyi, zihlala zibizwa ngokuba ngamandongomane ngenxa yeprofayile yokutya kunye neempawu ezifanayo.

ISISHWANKATHELO Amandongomane ayatyiwa, iinkozo ezinamafutha aphezulu ezivalelwe ngeqokobhe elilukhuni. Zityiwa ngokubanzi njengokutya okulula okanye zisetyenziselwa ukupheka.

1. Umthombo omkhulu wezondlo ezininzi

Amandongomane anesondlo kakhulu. I-ounce enye (iigram ezingama-28) zamandongomane adibeneyo aqukethe (1):

• Iikhalori: 173
• Iprotheni: 5 iigrem
• Amafutha: Iigram ezili-16, kubandakanywa ne-9 gram ye-monounsaturated fat
• IiCarbs: Iigrama ezi-6
• Ifayibha: Iigrama ezi-3
• Vitamin E: Iipesenti ezili-12 ze-RDI
• Magnesium: I-16% ye-RDI
• Iphosphorus: I-13% ye-RDI
• Ibhrasi: Iipesenti ezingama-23 ze-RDI
• Imanganizi: Iipesenti ezingama-26 ze-RDI
• Selenium: Iipesenti ezingama-56 ze-RDI

Amanye amandongomane aphezulu kwizakhamzimba ezithile kunezinye. Umzekelo, inutra enye yeBrazil ibonelela ngaphezulu kwe-100% yeReferensi yokuSebenzisa imihla ngemihla (i-RDI) ye-selenium (2).

Umxholo we-carb wamantongomane uhluka kakhulu. AmaHazelnuts, amantongomane e-macadamia, kunye namantongomane aseBrazil anee-gram ezingaphantsi kwe-2 ye-carbs eguqulwayo ngokusebenza, ngelixa ii-cashews ziphantse zayi-8 ze-carbs ezetyiswayo ngokusebenza.

Oko kwathiwa, amanqatha ngokuqhelekileyo kukutya okusemgangathweni ukutya kwi-low-carb diet.

ISISHWANKATHELO Amantongomane aphezulu kwi-fat, ephantsi kwi-carbs, kunye nomthombo omkhulu wezondlo ezininzi, kuquka i-vitamin E, i-magnesium kunye ne-selenium.

2. Igcwele i-Antioxidants

Amantongomane yindawo yokugcina amandla.

Antioxidants, kubandakanya iipolyphenols kumantongomane, zinokulwa noxinzelelo lwe-oxidative ngokuthomalalisa ii-radicals zasimahla- iimolekyuli ezingazinzanga ezinokubangela ukonakala kweseli kunye nokunyusa umngcipheko wesifo ().

Olunye uphononongo lufumanise ukuba ii-walnuts zinamandla amakhulu okulwa ne-radicals yasimahla kuneentlanzi ().

Uphando lubonisa ukuba ii-antioxidants kwii-walnuts kunye nee-almonds zinokukhusela amanqatha kwiiseli zakho ekonakalisweni yi-oxidation (,,).

Kwisifundo esinye kubantu abali-13, ukutya ii-walnuts okanye ii-almonds kunyuse amanqanaba e-polyphenol kunye nokunciphisa kakhulu umonakalo we-oxidative, xa kuthelekiswa nokutya okulawulayo ().

Olunye uphononongo lufumanise ukuba iiyure ezi-2 ukuya kwezi-8 emva kokutya ii-pecans, abathathi-nxaxheba bafumana ukuhla kwe-26-33% kumanqanaba abo e-cholesterol "embi" ye-LDL ye-oxidized- umngcipheko omkhulu wesifo sentliziyo ().

Nangona kunjalo, uphononongo kubantu abadala kunye nabantu abane-metabolic syndrome bafumanise ukuba ii-walnuts kunye neecashews azinampembelelo enkulu kumandla e-antioxidant, nangona amanye amakishayo ephuculwe (,).

ISISHWANKATHELO Amandongomane anee-antioxidants ezaziwa njengee-polyphenols, ezinokukhusela iiseli zakho kunye ne-cholesterol "embi" ye-LDL kumonakalo obangelwe zi-radicals zasimahla.

3. Ngamana angancedisa ukunciphisa umzimba

Nangona zithathwa njengokutya okuphezulu kweekhalori, uphando lubonisa ukuba amantongomane anokukunceda ukunciphisa umzimba.

Olunye uphononongo olukhulu lokuvavanya iziphumo zokutya kweMeditera kufumanise ukuba abantu ababelwe ukutya amandongomane balahle i-intshi ezi-2 (5 cm) ezinqeni zabo - ngaphezulu kakhulu kunaleyo banikwe ioyile yomnquma ().

Ii-almonds zihlala zibonisiwe ukukhuthaza ukulahleka kwesisindo endaweni yokufumana ubunzima kwizifundo ezilawulwayo. Olunye uphando lubonisa ukuba iipistachios zinceda ukunciphisa umzimba kunye (,,).

Kwisifundo esinye kwabasetyhini abagqithisileyo, abo batya iiamangile baphulukana nobunzima obuphindwe kathathu kwaye bafumana ukwehla okukhulu kubungakanani besinqe xa kuthelekiswa neqela lolawulo ().

Okungakumbi, nangona amandongomane ephezulu kakhulu kwiikhalori, uphando lubonisa ukuba umzimba wakho awungeni kuzo zonke, njengesahlulo samafutha sihlala sivaleleke ngaphakathi kodonga olunemicu yamantongomane ngexesha lokwetyisa (,,).

Umzekelo, ngelixa inyani yesondlo kwiphakheji yeeamangile isenokubonisa ukuba i-ounce enye (28-gram) esebenza ine-160-170 yeekhalori, umzimba wakho uthatha kuphela malunga ne-129 kwezi khalori ().

Kwangokunjalo, uphononongo lwakutsha nje lufumanise ukuba umzimba wakho uthatha malunga ne-21% kunye ne-5% yeekhalori ezimbalwa ukusuka kwii-walnuts kunye neepistachios, ngokwahlukeneyo, kunokuba bekuxeliwe ngaphambili (,).

ISISHWANKATHELO Amantongomane abonakalisiwe ukukhuthaza ukunciphisa umzimba kunokuba negalelo ekuzuzeni ubunzima. Izifundo ezininzi zibonisa ukuba umzimba wakho awuthathi zonke iikhalori kumantongomane.

4. Ngamana anganciphisa iCholesterol kunye neTriglycerides

Amantongomane anefuthe elimangalisayo kumanqanaba e-cholesterol kunye ne-triglyceride.

Iipistachios ziye zaboniswa ukuba zisezantsi i-triglycerides kubantu abatyebe kakhulu kunye nabo banesifo seswekile.

Kwisifundo esinye seeveki ezili-12 kubantu abatyebe kakhulu, abo batya iipistachios babenamanqanaba e-triglyceride phantse ama-33% asezantsi kuneqela lolawulo (,).

Amandla okunciphisa i-cholesterol yamantongomane angabangelwa ngumxholo wabo ophezulu we-monounsaturated kunye ne-polyunsaturated fatty acids.

Iiamangile kunye nee hazelnuts zibonakala zonyusa "intle" i-HDL cholesterol ngelixa inciphisa iyonke kwaye "imbi" i-cholesterol ye-LDL. Olunye uphononongo lufumanise ukuba umhlaba, usikiwe, okanye iihazelnuts ezipheleleyo zineziphumo ezifanayo eziluncedo kumanqanaba e-cholesterol (,,,).

Olunye uphononongo kwabasetyhini abanesifo se-metabolic syndrome baqaphela ukuba ukutya umxube we-1-ounce (i-30-gram) ye-walnuts, amandongomane, kunye namandongomane ompayini ngemini kangangeeveki ezi-6 kunciphise kakhulu zonke iintlobo ze-cholesterol-ngaphandle kwe "good" HDL (,).

Izifundo ezininzi zibonisa ukuba amandongomane e-macadamia asezantsi amanqanaba e-cholesterol nawo. Kwilingo elinye, ukutya okunamafutha amodareyitha kubandakanya amandongomane e-macadamia anciphise i-cholesterol njengokutya okunamafutha asezantsi (,,,).

ISISHWANKATHELO Amandongomane anokunceda ukuthoba inani elipheleleyo kunye "nokubi" kwe-cholesterol ye-LDL kunye ne-triglycerides ngelixa kusonyusa amanqanaba e-cholesterol "entle" ye-HDL.

5. Iluncedo kuhlobo 2 lweSwekile kunye neMetabolic Syndrome

Uhlobo lwe-2 lweswekile sisifo esiqhelekileyo esichaphazela amakhulu ezigidi zabantu kwihlabathi liphela.

Isifo seMetabolic syndrome sibhekisa kwiqela lomngcipheko onokwandisa umngcipheko wesifo sentliziyo, ukubetha, kunye nohlobo lweswekile sesi-2.

Ke ngoko, thayipha i-2 yeswekile kunye ne-metabolic syndrome zidibene kakhulu.

Into enomdla kukuba, amandongomane angangokunye kokutya okufanelekileyo kubantu abane-metabolic syndrome kunye nohlobo lwesibini lweswekile.

Okokuqala, ziphantsi kwii-carbs kwaye azinyusi amanqanaba eswekile yegazi kakhulu. Ke, ukufaka amantongomane endaweni yokutya okuphezulu kwe-carb kufuneka kukhokelele kunciphise amanqanaba eswekile yegazi.

Izifundo zibonisa ukuba ukutya amandongomane kunokunciphisa uxinzelelo lwe-oxidative, uxinzelelo lwegazi, kunye nezinye izinto ezinokumakisha kubantu abanesifo seswekile kunye ne-metabolic syndrome (,,,,).

Kwisifundo esilawulwa iiveki ezili-12, abantu abane-metabolic syndrome abatya ngaphantsi kwe-ounce (25 gram) yeepistachios kabini ngemini bafumana ukwehla nge-9% kwiswekile yegazi yokuzila, ngokomndilili ().

Ngaphezu koko, xa kuthelekiswa neqela lolawulo, iqela le-pistachio lalinciphise kakhulu uxinzelelo lwegazi kunye ne-C-reactive protein (CRP), uphawu lokudumba olunxulunyaniswa nesifo sentliziyo.

Nangona kunjalo, ubungqina buxubekile kwaye ayizizo zonke izifundo eziqaphela isibonelelo sokutya amandongomane kubantu abane-metabolic syndrome ().

ISISHWANKATHELO Izifundo ezininzi zibonise ukuba iswekile yegazi, uxinzelelo lwegazi, kunye nezinye iimpawu zokumakisha zempilo ziyaphucuka xa abantu abanesifo seswekile sesi-2 kunye ne-metabolic syndrome zibandakanya amandongomane kukutya kwabo.

6. Ngamana unokunciphisa ukuvuvukala

Amantongomane aneempawu ezinamandla ezichasayo.

Ukudumba yindlela yomzimba wakho yokuzikhusela ekonzakaleni, kwiibhaktheriya, nakwezinye izifo ezinokuba yingozi.

Nangona kunjalo, ukudumba okungapheliyo, kunye nexesha elide kunokubangela ukonakala kumalungu kunye nokwandisa umngcipheko wesifo. Uphando lubonisa ukuba ukutya amandongomane kunokunciphisa ukudumba kunye nokukhuthaza ukwaluphala okunempilo ().

Kwisifundo malunga nokutya kweMeditera, abantu izidlo zabo eziye zongezwa ngamandongomane bafumana i-35% kunye ne-90% yokwehla kweziphawuli ezivuthayo zeC-protein esebenzayo (CRP) kunye ne-interleukin 6 (IL-6), ngokulandelelana ().

Kwangokunjalo, amanye amandongomane- kubandakanya iipistachios, amantongomane eBrazil, ii-walnuts, kunye neeamangile-afunyenwe elwa nokudumba kwabantu abasempilweni kunye nabo baneemeko ezinzima ezinje ngesifo seswekile kunye nesifo sezintso (,,,,,).

Nangona kunjalo, isifundo esinye sokusetyenziswa kwe-almond kubantu abadala abasempilweni sabona umahluko omncinci phakathi kwama-alimondi kunye namaqela olawulo- nangona amanqaku amancinci okuvuvukala anciphile kwabo batya iiamangile.

ISISHWANKATHELO Uphando lubonisa ukuba amandongomane anokunciphisa ukudumba, ngakumbi kubantu abanesifo seswekile, isifo sezintso, kunye nezinye iimeko zempilo ezinzulu.

7. Phezulu kwiFiber yeZibonelelo

Ifayibha ibonelela ngezibonelelo ezininzi zempilo.

Ngelixa umzimba wakho ungenako ukucola ifayibha, iibacteria ezihlala kwikholoni yakho zinako.

Iindidi ezininzi zomsebenzi wefayibha njenge-prebiotic okanye ukutya kwebacteria yakho esempilweni.

Iibacteria zakho zesisu emva koko zibilisa ifayibha kwaye uyijike ibe zii-acids acids (SCFAs) eziluncedo.

Ezi SCFA zinezibonelelo ezinamandla, kubandakanya ukuphucula impilo yamathumbu kunye nokunciphisa umngcipheko wesifo seswekile kunye nokutyeba kakhulu (,,).

Kwaye, ifayibha ikunceda uzive ugcwele kwaye unciphise inani leekhalori ozifunxayo ekudleni. Olunye uphononongo lubonisa ukuba ukwanda kokutya kwefayibha ukusuka kwi-18 ukuya kwi-36 yeegram mihla le kunokubangela ukuya kwi-130 yeekhalori ezimbalwa ezifunxwe (,).

Nanga amantongomane anowona mxholo mkhulu wefayibha nge-ounce enye (28-gram) ekhonza:

• Iiamangile: 3.5 iigrem
• Iipistachios: 2.9 iigram
• Amanqatha: 2.9 iigram
• AmaPecan: 2.9 iigram
• Amandongomane: 2.6 iigram
• IMacadamias: 2.4 iigrem
• Amantongomane eBrazil: 2.1 iigrem

ISISHWANKATHELO Amantongomane amaninzi aphakamileyo kwi-fiber, enokunciphisa ingozi yesifo, kukunceda uhlale ugcwele, ukunciphisa ukufunwa kwekhalori, kunye nokuphucula impilo yegciwane.

8. Ngamana unokunciphisa ubungozi bokuhlaselwa sisifo sentliziyo kunye nesifo sokubetha

Amantongomane alunge kakhulu entliziyweni yakho.

Izifundo ezininzi zicebisa ukuba amandongomane anceda isifo sentliziyo esezantsi kunye nomngcipheko wokubetha ngenxa yezibonelelo zawo kumanqanaba e-cholesterol, "embi" ubungakanani be-LDL yamasuntswana, ukusebenza komthambo, kunye nokudumba (,,,,,,,,,).

Izifundo zifumanise ukuba amasuntswana amancinci e-LDL anokunyusa umngcipheko wesifo sentliziyo ngaphezulu kwamasuntswana e-LDL (,).

Into enomdla kukuba, olunye uphononongo malunga nokutya kweMeditera kufumanise ukuba abantu abatya amandongomane babenokwehla okubonakalayo kumasuntswana amancinci e-LDL kunye nokunyuka kwamasuntswana amakhulu e-LDL, kunye ne "cholesterol elungileyo" ye-HDL ().

Kwesinye isifundo, abantu abane-cholesterol eqhelekileyo okanye ephezulu babelwa ngokungacwangciswanga ukuba badle ioyile yomnquma okanye amandongomane ngesidlo esinamafutha aphezulu.

Abantu kwiqela le-nut babenomsebenzi we-artery ongcono kunye ne-triglycerides yokuzila ephantsi kuneqela leoyile yomnquma- ngaphandle kwamanqanaba okuqala e-cholesterol ().

ISISHWANKATHELO Amantongomane anokuwunciphisa kakhulu umngcipheko wokuhlaselwa yintliziyo kunye nokufa icala. Ukutya amandongomane kuyonyusa ubungakanani be-LDL "embi", kuphakamisa "okuhle" i-cholesterol ye-HDL, kuphucula ukusebenza kwemithambo, kunye nezinye izibonelelo.

Imnandi, ibhetyebhetye kwaye ifumaneka ngokubanzi

Amandongomane anokuyonwabela iphelele, njengama-butter e-nut, okanye aqutyulwe kwaye afafazwe ekutyeni.

Zifumaneka ngokubanzi kwiivenkile zokutya nakwi-intanethi kwaye ziza ngeendlela ezahlukeneyo, kubandakanya ityuwa, ingatyiswanga, inongwe, icacile, iluhlaza, okanye yosiwe.

Ngokubanzi, kusempilweni kakhulu ukutya amandongomane ekrwada okanye ukuwothambisa kwi-oveni kubushushu obungaphantsi kwe-350 ° F (175 ° C). Amantongomane amisiweyo okomileyo lolona khetho lulandelayo, kodwa zama ukunqanda amandongomane agcadwe kwimifuno kunye neoyile yembewu.

Amantongomane anokugcinwa kubushushu begumbi, elibenza babalungele ukutya okulula kunye nokuhamba. Nangona kunjalo, ukuba uza kubagcina ixesha elide, ifriji okanye ifriji iya kubagcina behlaziyekile.

ISISHWANKATHELO Amandongomane anokuzonwabisa ngokupheleleyo, njengama-nutter we-nut, okanye aqwengwe ekutyeni. Zizezona zisempilweni eziluhlaza okanye ezisosiweyo. Zigcine kubushushu begumbi okanye uzifake efrijini okanye kwisikhenkcisi ukuze zigcine zihlaziyekile ixesha elide.

Umgca osezantsi

Ukutya amandongomane rhoqo kunokuyiphucula impilo yakho ngeendlela ezininzi, njengokunciphisa isifo seswekile kunye nesifo sentliziyo, kunye namanqanaba e-cholesterol kunye ne-triglyceride.

Olu nyango luphezulu lwefayibha lunokunceda ekunciphiseni ubunzima- ngaphandle kokubalwa kweekhalori.

Ngethuba nje uzitya ngokumodareyitha, amandongomane enza ukongeza okumnandi kukutya okusempilweni, okunokulinganisela.