Amantongomane aphezulu angama-9 okutya impilo ebhetele

Umxholo

• Izibonelelo zezeMpilo zokutya amandongomane
• 1. Iiamangile
• 2. Iipistachio
• 3. IiWalnuts
• Iingcamango zesidlo sakusasa ezisempilweni: Walnut Granola
• 4. Amasheya
• 5. IiPecans
• 6. Amandongomane eMacadamia
• 7. Amantongomane eBrazil
• 8. Iihazelnuts
• 9. Amandongomane
• Umgca osezantsi

Amantongomane lukhetho olunempilo lokutya.

Nangona zihlala zinamafutha aphezulu, amanqatha eziqulathe wona luhlobo olusempilweni. Ziyimithombo elungileyo yefayibha kunye neprotheni.

Izifundo ezininzi zibonise ukuba amandongomane abonelela ngezibonelelo zezempilo ezahlukeneyo-ngakumbi ngokubhekisele ekunciphiseni imeko yesifo sentliziyo.

Nazi i-nati ezili-9 ezinomdla kunye nezibonelelo zazo zempilo.

Izibonelelo zezeMpilo zokutya amandongomane

Ngokubanzi, amandongomane yimithombo elungileyo yeoyile, ifayibha kunye neprotheni.

Uninzi lwamafutha kumandongomane ngamanqatha e-monounsaturated, kunye ne-omega-6 kunye ne-omega-3 ye-polyunsaturated fat. Nangona kunjalo, aqukethe amanqatha amaninzi.

Amantongomane apakisha inani leevithamini kunye neeminerali, kubandakanya nemagniziyam kunye nevithamin E.

Izifundo ezininzi ziphande izibonelelo zempilo zokutya ukutya okunesondlo.

Olunye uhlalutyo lweemeta ezingama-33 lubonise ukuba ukutya okuphezulu kumantongomane akuchaphazeli kakhulu ukutyeba okanye ukunciphisa umzimba ().

Nangona kunjalo, ngaphandle kokuba nefuthe elincinci kubunzima, uphononongo oluninzi lubonakalisile ukuba abantu abatya amandongomane baphila ixesha elide kunabo bangatyiyo. Oku kunokuba ngenxa yesakhono sabo sokunceda ukuthintela inani lezifo ezingapheliyo (,,,).

Umzekelo, amandongomane anokunciphisa umngcipheko wesifo se-metabolic syndrome, njengoxinzelelo lwegazi oluphezulu kunye namanqanaba e-cholesterol (,,,).

Ngapha koko, isifundo esinye kubantu abangaphezulu kwe-1,200 safumanisa ukuba ukutya ukutya kweMeditera kunye ne-30 yeegramu zamandongomane ngosuku kunciphise ukwanda kwesifo se-metabolic ngaphezu kokutya okunamafutha asezantsi okanye ukutya kweMeditera ngeoyile yomnquma ().

Ngapha koko, amandongomane anokunciphisa umngcipheko wezinye izifo ezinganyangekiyo. Umzekelo, ukutya amandongomane kunokuwonyusa amanqanaba eswekile yegazi kwaye kunciphise umngcipheko weesifo somhlaza (,).

Isishwankathelo
Ukutya amandongomane kunokunceda ukunciphisa izinto ezinobungozi
izifo ezininzi ezingapheliyo, kubandakanya isifo sentliziyo kunye neswekile.

1. Iiamangile

Iiamangile ziintongomane zomthi eziqulethe inani lezinto eziluncedo (13).

Ukukhonza enye-iigram ezingama-28 okanye iincinci ezincinci - iipakethi ngokulinganayo:

• Iikhalori: 161
• Amafutha: Iigrama ezili-14
• Iprotheni: Iigrama ezi-6
• IiCarbs: Iigrama ezi-6
• Ifayibha: 3.5 iigrem
• Vitamin E: I-37% yesalathiso
  Ukungeniswa kwemihla ngemihla (i-RDI)
• Magnesium: I-19% ye-RDI

Ii-almonds zinokuphucula amanqanaba e-cholesterol.

Inani lezifundo ezincinci zifumanise ukuba ukutya ukutya okune-almond kunganciphisa i-cholesterol "embi" ye-LDL, i-cholesterol iyonke kunye ne-cholesterol ene-LDL ene-oxidized, eyingozi kakhulu kwimpilo yentliziyo (,,).

Nangona kunjalo, olunye uphononongo olukhulu ludibanise iziphumo zezinye izifundo ezintlanu kwaye kwagqitywa kwelokuba ubungqina abonelanga ukucebisa ukuba ii-almonds ngokungathandabuzekiyo ziphucula i-cholesterol ().

Nangona kunjalo, iiamangile ezisetyenziswa njengenxalenye yokutya okunekhalori ezisezantsi zinokunceda ukunciphisa umzimba kunye nokunciphisa uxinzelelo lwegazi kubantu abatyebe kakhulu okanye abatyebe kakhulu,,).

Ukongeza, ukutya isidlo nge-ounce enye (i-28 gram) yeeamangile kunokunceda ukunciphisa ukunyuka kweswekile yegazi eyenzeka emva kwesidlo nge-30% kubantu abanesifo seswekile kodwa hayi kakhulu kubantu abasempilweni ().

Ngaphaya koko, iiamangile zibonisiwe ukunciphisa ukudumba kubantu abane-2 yeswekile ().

Okokugqibela, iiamangile zinokuba nefuthe eliluncedo kwi-gut microbiota yakho ngokuxhasa ukukhula kweebacteria zesisu, kubandakanya IBifidobacteria kwaye ILactobacillus ().

Isishwankathelo
Iiamangile ziqulathe inani elibalulekileyo
izondlo ezinokunceda ukunciphisa isifo sentliziyo kunye nesifo seswekile.
Nangona kunjalo, izifundo ezikhulu ziyafuneka ukuqinisekisa ezi ziphumo.

2. Iipistachio

Iipistachios yiminqongo edliwayo exhaphakileyo nefayibha (23).

I-ounce enye (28-gram) yokukhonza iipistachios iqulethe oku kulandelayo:

• Iikhalori: 156
• Amafutha: 12.5 amagremu
• Iprotheni: Iigrama ezi-6
• IiCarbs: 8 iigrem
• Ifayibha: Iigrama ezi-3
• Vitamin E: Iipesenti ezi-3 ze-RDI
• Magnesium: I-8% ye-RDI

Ngokufanayo kwii-almonds, iipistachios zinokuphucula amanqanaba e-cholesterol-ukutya ii-ounces ezingama-2-3 (56-84 gram) zepistachios ngosuku kunokunceda ukwandisa "okuhle" i-cholesterol ye-HDL ().

Kwakhona, iipistachios zinokunceda ukuphucula ezinye izinto ezinobungozi besifo sentliziyo, kubandakanya uxinzelelo lwegazi, ubunzima kunye nenqanaba le-oxidative.

Ubume be-oxidative bubhekisa kumanqanaba egazi eekhemikhali ze-oxidized, ezinokuthi zibe negalelo kwisifo sentliziyo (,,,).

Ngaphezulu, iipistachios zinokunceda ukunciphisa ukunyuka kweswekile yegazi emva kwesidlo ().

Isishwankathelo
Amantongomane epistachio abonakala eluncedo
Iziphumo zesifo sentliziyo umngcipheko xa utyiwe kumanqanaba aphezulu ngaphezulu
ngaphezu kwe-ounce enye (28 grams) ngosuku.

3. IiWalnuts

I-Walnuts ngumnatha odumileyo kunye nomthombo ogqwesileyo we-omega-3 fatty acid alpha-linolenic acid (ALA) (30).

I-ounce enye (28-gram) yokukhonza ii-walnuts iqulethe oku kulandelayo:

• Iikhalori: 182
• Amafutha: Iigrama ezili-18
• Iprotheni: 4 iigrem
• IiCarbs: 4 iigrem
• Ifayibha: 2 iigrem
• Vitamin E: 1% ye-RDI
• Magnesium: I-11% ye-RDI

IiWalnuts zibonakala ziphucula inani lomngcipheko wesifo sentliziyo, esinokuthi sibangelwe ngumxholo wazo ophezulu we-ALA kunye nezinye izakhamzimba.

Izifundo ezininzi ziye zafumanisa ukuba ukutya i-walnuts kunciphise i-cholesterol iyonke kunye ne-cholesterol "embi" ye-LDL ngelixa inyusa amanqanaba e-cholesterol e-HDL ",,,".

Banokuphucula ezinye izinto ezinxulumene nempilo yentliziyo, kubandakanya uxinzelelo lwegazi kunye nokuhamba gazi okuqhelekileyo ngenkqubo yokujikeleza kwegazi (,).

Ukongeza, i-walnuts inokunceda ukunciphisa ukudumba, okunokuba negalelo kwizifo ezininzi ezingapheliyo ().

Into enomdla kukuba, uphononongo lwabafundi beekholeji lufumanise ukuba ukutya ii-walnuts kunyuse umlinganiso wokuqonda obizwa ngokuba "kukuqiqa okungathandabuzekiyo," ucebisa ukuba i-walnuts inokuba neziphumo ezilungileyo kwingqondo ().

Isishwankathelo
I-Walnuts ingumthombo omkhulu wamafutha e-omega-3
ALA kunye nezinye izondlo. Ukutya i-walnuts kunokunceda impilo yentliziyo kwaye
mhlawumbi nengqondo yakho.

Iingcamango zesidlo sakusasa ezisempilweni: Walnut Granola

4. Amasheya

I-Cashews yinxalenye yosapho lomthi we-nut kwaye ineprofayili elungileyo yezondlo (38).

I-ounce enye (i-28 grams) yee-cashews iqulethe oku kulandelayo:

• Iikhalori: 155
• Amafutha: Iigrama ezili-12
• Iprotheni: 5 iigrem
• IiCarbs: 9 iigram
• Ifayibha: 1 gram
• Vitamin E: 1% ye-RDI
• Magnesium: I-20% ye-RDI

Inani lezifundo livavanye ukuba ngaba ukutya okuphezulu kwi-cashews kunokuphucula iimpawu zesifo se-metabolic syndrome.

Olunye uphononongo lufumanise ukuba ukutya okune-20% yeekhalori ezivela kwii-cashews eziphucule uxinzelelo lwegazi kubantu abane-metabolic syndrome ().

Olunye uphononongo luqaphele ukuba ii-cashews zonyusa amandla e-antioxidant ekudleni ().

Into enomdla kukuba, izifundo ezimbalwa zibonise ukuba ukutya okuphezulu kwiicashews kunokunyusa iswekile yegazi kubantu abane-metabolic syndrome (,).

Olunye uphononongo olukhulu luye lwaphawula ukuba ukutya okunee-cashews kunciphise uxinzelelo lwegazi kunye namanqanaba anyukayo e-cholesterol "entle" ye-HDL. Nangona kunjalo, ibingenaziphumo zibalulekileyo kubunzima bomzimba okanye amanqanaba eswekile yegazi ().

Isishwankathelo
I-Cashews iqulethe inani elibalulekileyo
izondlo kunye nezifundo zibonisa ukuba zinokuphucula amanqanaba eepidid yegazi kunye
ukunciphisa uxinzelelo lwegazi.

5. IiPecans

IiPecans zihlala zisetyenziswa kwiidessert, kodwa zinesondlo ngokwazo (43).

I-ounce enye (i-28 grams) yee-pecans iqulethe oku kulandelayo:

• Iikhalori: 193
• Amafutha: Iigrama ezingama-20
• Iprotheni: Iigrama ezi-3
• IiCarbs: 4 iigrem
• Ifayibha: 2.5 grams
• Vitamin E: 2% yeRDI
• Magnesium: I-8% ye-RDI

Izifundo ezimbalwa zibonise ukuba ii-pecans zinokuhlisa i-cholesterol "embi" ye-LDL kubantu abanamanqanaba aqhelekileyo e-cholesterol (, 45).

Njengamanye amandongomane, iipecans zinee-polyphenols, eziyimixube esebenza njenge-antioxidants.

Kwisifundo esinye seeveki ezine, abantu abatya ii-pecans njenge-20% yeekhalori zabo zemihla ngemihla babonisa ukuphucula iiprofayili ze-antioxidant egazini labo (46).

Isishwankathelo
IiPecans ziqulathe iintlobo ezahlukeneyo zokuba luncedo
izondlo. Bakwapakisha ii-antioxidants kwaye banokunceda ukuthoba i-LDL "embi"
icholesterol.

6. Amandongomane eMacadamia

Amandongomane eMacadamia aqukethe uluhlu olubanzi lwezondlo kwaye angumthombo omkhulu wamafutha e-monounsaturated (47).

I-ounce enye (i-28 gram) iqulethe oku kulandelayo:

• Iikhalori: 200
• Amafutha: Iigrama ezingama-21
• Iprotheni: 2 iigrem
• IiCarbs: 4 iigrem
• Ifayibha: 2.5 grams
• Vitamin E: 1% ye-RDI
• Magnesium: I-9% ye-RDI

Uninzi lwezibonelelo zezempilo zamandongomane emacadamia zihambelana nempilo yentliziyo. Oku kunokuba ngenxa yomxholo wabo ophezulu wamafutha e-monounsaturated.

Inani lezifundo libonakalise ukuba ukutya okunee-macadamia nuts kunokunciphisa i-cholesterol iyonke kunye ne-cholesterol "embi" ye-LDL kwabo banamanqanaba aphezulu e-cholesterol ().

Ukutya okunotyebileyo ngemacadamia kuye kwavelisa neziphumo ezifana nokutya okusempilweni okucetyiswa yiAmerican Heart Association ().

Ukongeza, amandongomane emacadamia anokunciphisa ezinye izinto ezinobungozi besifo sentliziyo, kubandakanya uxinzelelo lwe-oxidative kunye nokudumba ().

Isishwankathelo
Amandongomane eMacadamia aphezulu kakhulu
amanqatha amanqatha. Oku kunokuchaza amandla abo okunciphisa isifo sentliziyo
izinto ezinobungozi.

7. Amantongomane eBrazil

Amantongomane aseBrazil avela emthini kwiAmazon kwaye angumthombo otyebileyo ngokumangalisayo weSelenium (51).

I-ounce enye (28-gram) yokukhonza iinantambo zaseBrazil iqulethe malunga:

• Iikhalori: 182
• Amafutha: Iigrama ezili-18
• Iprotheni: 4 iigrem
• IiCarbs: Iigrama ezi-3
• Ifayibha: 2 iigrem
• Vitamin E: I-8% ye-RDI
• Magnesium: Iipesenti ezingama-26 ze-RDI

I-Selenium yiminerali esebenza njenge-antioxidant. Nangona isetyenziselwa inani lemisebenzi yomzimba, kufuneka ufumane kuphela isixa sayo ngokutya kwakho.

I-ounce enye (i-28-gram) yokuhambisa amandongomane eBrazil iya kukubonelela ngaphezulu kwe-100% ye-RDI ye-selenium.

Ukusilela kwe-Selenium kunqabile kwaye kuhlala kwenzeka kuphela kwizifo ezithile.

Umzekelo, olunye uphononongo lufumanise ukuba abantu abafumana i-hemodialysis yesifo sezintso babeswele i-selenium.

Xa aba bantu besitya intongomnye nje eBrazil ngosuku kangangeenyanga ezintathu, amanqanaba egazi leselenium abuyela esiqhelweni, kwaye amandongomane aba nefuthe lokulwa negazi ().

Amantongomane aseBrazil nawo anokunciphisa amanqanaba e-cholesterol. Ngaphezu koko, banokunciphisa uxinzelelo lwe-oxidative kwaye baphucule ukusebenza kwemithambo yegazi kulutsha olutyebe kakhulu (,).

Okokugqibela, amandongomane aseBrazil anokunciphisa ukudumba kubantu abasempilweni nakwabo baphantsi kwehemodialysis (,).

Isishwankathelo
Amantongomane eBrazil angumthombo obalaseleyo
selenium. Banokukunceda ukunciphisa amanqanaba e-cholesterol, uxinzelelo lwe-oxidative kunye
ukudumba.

8. Iihazelnuts

IiHazelnuts zisondlo kakhulu (57).

I-ounce enye (i-28 gram) yee-hazelnuts iqulethe oku kulandelayo:

• Iikhalori: 176
• Amafutha: 9 iigram
• Iprotheni: Iigrama ezi-6
• IiCarbs: Iigrama ezi-6
• Ifayibha: 3.5 iigrem
• Vitamin E: Iipesenti ezingama-37 ze-RDI
• Magnesium: I-20% ye-RDI

Njengamanye amaninzi amantongomane, ama-hazelnuts abonakala eneempembelelo ezinobungozi kwingozi yesifo senhliziyo.

Olunye uphononongo lufumanise ukuba ukutya okune-hazelnut kunciphisa i-cholesterol iyonke, "embi" ye-cholesterol ye-LDL kunye ne-triglycerides. Ikwehlisile amanqaku okumakisha kunye nokuphucula ukusebenza kwenqanawa yegazi ().

Olunye uphononongo lubonakalisile ukuba ukutya kwehazelnut kunokuphucula amanqanaba e-cholesterol kunye nokunyusa inani levithamini E egazini (,).

Isishwankathelo
IiHazelnuts ngumthombo olungileyo wabaninzi
izakha mzimba, ezinjenge vithamin E. Banokunciphisa imeko yesifo sentliziyo.

9. Amandongomane

Ngokungafaniyo namanye amandongomane kweli nqaku, amandongomane ayingawo amandongomane omthi, kodwa ngawosapho lwemidumba.

Nangona kunjalo, baneeprofayili ezifanayo zezondlo kunye nezibonelelo zezempilo njengemithi yamantongomane (61).

I-ounce enye (iigram ezingama-28) zamandongomane aqhotsiweyo omileyo aqukethe:

• Iikhalori: 176
• Amafutha: Iigrama ezili-17
• Iprotheni: 4 iigrem
• IiCarbs: 5 iigrem
• Ifayibha: Iigrama ezi-3
• Vitamin E: Iipesenti ezingama-21 ze-RDI
• Magnesium: I-11% ye-RDI

Isifundo kubantu abangaphezu kwe-120,000 sabona ukuba ukutya okuphezulu kwamandongomane kunxulunyaniswa namazinga asezantsi okusweleka ().

Amandongomane anokuphucula imeko yesifo sentliziyo ().

Into enomdla kukuba, olunye uphononongo lufumanise ukuba abasetyhini abatya ibhotolo yamandongomane ngaphezulu kwesihlanu ngeveki babenamazinga asezantsi ohlobo lweswekile 2).

Ngapha koko, i-asthma kunye nezifo ezibangelwa sisifo esibi ziyaba sezantsi ebantwaneni boomama abatya amandongomane kube kanye okanye nangaphezulu ngeveki ngexesha lokukhulelwa ().

Nangona kunjalo, iimveliso ezininzi zinezixa ezikhulu zeoyile eyongeziweyo, iswekile kunye nezinye izinto. Ke ngoko, kungcono ukhethe ibhotolo yamandongomane ngomxholo ophezulu wamandongomane.

Kwangokunjalo, amandongomane adla ngokufakwa ityiwa, anokuphelisa ezinye zezibonelelo zempilo ezinxulumene noko. Endaweni yoko, zama ukukhetha amandongomane acocekileyo, angenagwele, angenancasa.

Isishwankathelo
Ngokungafaniyo namanye amandongomane, amandongomane ayimpahla ye
usapho lwemidumba. Nangona kunjalo, baneeprofayili zezondlo ezifana nomthi
Amantongomane kwaye anokunceda ukunciphisa umngcipheko wesifo sentliziyo kunye neswekile.

Umgca osezantsi

Amandongomane lelinye lawona maqebengwana asempilweni onokuwatya, kuba aqulathe uluhlu olubanzi lwezakha mzimba ezibalulekileyo.

Nangona kunjalo, iziphumo zabo eziluncedo zibangelwa ngamandongomane athe aqhutywa kancinci kwaye angenazo izithako ezongeziweyo.

Uninzi lweemveliso ze nut, ezinjengebhotolo yamandongomane, zihlala zinetyuwa eninzi okanye iswekile eyongeziweyo. Ngenxa yoko, kungcono ukuthenga amantongomane ngaphandle kwento enye eyongeziweyo.

Xa idityaniswe kukutya okusempilweni okubandakanya ezinye izinto zendalo, ukutya okugcweleyo, amandongomane anokunceda ukunciphisa umngcipheko kwizifo ezininzi ezinganyangekiyo.