Izibonelelo ezili-9 zamandongomane kunye nendlela yokuyitya

Umxholo

• 5. Uncedo ekunciphiseni ubunzima
• 6. kuthintela ukwaluphala ngaphambi kwexesha
• 7. Ukuqinisekisa izihlunu ezisempilweni
• 8. Ukunciphisa umngcipheko wokungalunganga kosana
• 9. Ukuphucula imood
• Ulwazi ngesondlo
• Ungayisebenzisa njani
• 1. Iresiphi yenkuku ngamandongomane neetumato
• 2. Iresiphi elula ye-paçoca
• 3. Iresiphi elula yekhekhe yamandongomane

Amandongomane sisityalo seoyile esisuka kusapho olunye njengee-chestnuts, ii-walnuts kunye neehazelnuts, ukuba sisityebi kumafutha alungileyo, anje nge-omega-3, enceda ukunciphisa ukudumba emzimbeni nokukhusela intliziyo, izisa izibonelelo ezininzi njengokuthintela ukubonakala kwentliziyo izifo, i-atherosclerosis kunye ne-anemia, ukongeza ekuphuculeni imeko.

Ngaphandle kokutyeba emafutheni kwaye ngenxa yoko ineekhalori ezininzi, amandongomane nawo aneprotein ephezulu, eyenza ukuba ibe ngumthombo wamandla osempilweni. Amandongomane nawo atyebile ku-vitamin B no-E, kwaye ayizinto zokulwa ne-antioxidant yendalo enceda, umzekelo, ekuthinteleni ukuguga ngaphambi kwexesha.

Esi sityalo seoyile sinokuguquguquka kwaye sinokusetyenziswa kumalungiselelo ahlukeneyo okupheka, njengeesaladi, iidizethi, amashwamshwam, ukutya okutyayo, iikeyiki kunye neetshokholethi, kuba lula ukuzifumana kwiivenkile ezinkulu, kwiivenkile ezincinci zokutya nakwiivenkile zokutya.

5. Uncedo ekunciphiseni ubunzima

Amandongomane kukutya okulungileyo ukunceda kulawulo lobunzima kuba zityebile kwimicu enceda ukonyusa imvakalelo yokuhlutha kunye nokunciphisa indlala.

Ukongeza, amandongomane nawo athathelwa ingqalelo njengokutya kwe-thermogenic, oko kukuthi, ukutya okwaziyo ukonyusa imetabolism, kukhuthaza inkcitho enkulu yeekhalori emini, ephelisa ukuhla kwesisindo.

6. kuthintela ukwaluphala ngaphambi kwexesha

Amandongomane atyebile ku-vitamin E osebenza njenge-antioxidant kwaye, ke, ayanceda ekuthinteleni nasekulibaziseni ukuguga.

Ukongeza ku-vitamin E, amandongomane atyebile kwi-omega 3, ngamafutha alungileyo anesenzo esomeleleyo sokulwa nokudumba, esithintela ukuguga ngaphambi kwexesha, kuthathelwa ingqalelo ukuba isebenza njengesihlaziyi seseli.

Yazi oyena nobangela wokuguga ngaphambi kwexesha kunye nokuba ziintoni iimpawu.

7. Ukuqinisekisa izihlunu ezisempilweni

Amandongomane anceda ukugcina impilo yemisipha, njengoko ine-magnesium, into ebalulekileyo yezimbiwa enceda ukomeleza izihlunu, kunye ne-potassium, ephucula ukusikwa kwemisipha. Ke ngoko, amandongomane anconyelwa abo benza umthambo rhoqo.

Ukongeza, amandongomane aqulathe ivithamin E, ejongene nokwandisa amandla emisipha. Amandongomane nawo aphucula intsebenzo kuqeqesho, athande ukwanda kobunzima bemisipha ngokwenza umthambo kunye nokunceda ekubuyiseni izihlunu emva koqeqesho.

8. Ukunciphisa umngcipheko wokungalunganga kosana

Amandongomane angabanomdla obalulekileyo ekukhulelweni, kuba aqulathe isinyithi esinceda ekwenziweni kwenkqubo yemithambo-luvo yomntwana, ekukhuleni nasekukhuleni kwayo. Ukongeza, i-iron ikwanceda ukunciphisa umngcipheko wosulelo oluqhelekileyo ekukhulelweni, njengosulelo lomchamo.

Ukongeza, amandongomane ane-folic acid, ebaluleke kakhulu ekukhulelweni, njengoko inoxanduva lokunciphisa umngcipheko wokunqongophala kwengqondo yomntwana kunye nomqolo. Funda ngakumbi malunga ne-folic acid ekukhulelweni, yeyantoni kwaye uyithatha njani.

9. Ukuphucula imood

Amandongomane anceda ukuphucula imood kunye nokunciphisa uxinzelelo kuba iqulethe i-tryptophan, into ekhuthaza imveliso yehomoni i-serotonin, eyaziwa ngokuba yi "hormone yolonwabo", kwaye yonyusa imvakalelo yempilo-ntle.

Amandongomane ane-magnesium ebalulekileyo ekunciphiseni uxinzelelo kunye neevithamini ze-B, ezinegalelo ekwenziweni kwee-neurotransmitters, ezinje nge-serotonin, enceda ekuphuculeni imeko.

Bona kwividiyo engezantsi okunye ukutya okuphucula imeko:

Ulwazi ngesondlo

Itheyibhile engezantsi ibonisa ulwazi olunesondlo lwe-100 g yamandongomane aluhlaza aqhotsiweyo kunye nosiweyo.

Ungayisebenzisa njani

Amandongomane kufuneka asetyenziswe ngokukhethekileyo esitsha, njengoko enamazinga aphezulu e-resveratrol, i-vitamin E kunye ne-folic acid, ehlwempuzekile ngetyuwa. Inketho elungileyo yokutya amandongomane kukwenza ipast, usile amandongomane kwi-blender de ibe bukhrim. Olunye ukhetho kukuthenga ipeanut eluhlaza kunye nokugcotshwa ekhaya, ukuyifaka kwi-oveni ephakathi kwimizuzu eli-10. Nantsi indlela yokwenza ibhotolo yamandongomane ekhaya.

Nangona inezibonelelo ezininzi kwaye kulula ukuyitya, amandongomane kufuneka asetyenziswe ngokumodareyitha, kulandela isixa esinconyelwayo sesixa esilingana nentende yesandla sakho okanye icephe eli-1 lebhotolo emsulwa amaxesha ama-5 ngeveki.

Abantu abanotyekelo lolusu olunamafutha kufuneka bakuphephe ukutya amandongomane kulutsha kuba kuthanda ukonyusa ulusu kunye ne-acne. Ukongeza, kwabanye abantu amandongomane anokubangela isitshisa.

Ngaphandle kokuba ngumthombo omkhulu wezakhamzimba kunye nokuzisa izibonelelo zempilo ezininzi, amandongomane anokubangela ukusabela okungafunekiyo komzimba, abangele irhashalala lolusu, ukuphefumla okufutshane okanye iimpendulo ze-anaphylactic, ezinokubusongela ubomi. Ke ngoko, abantwana ngaphambi kobudala beminyaka emi-3 okanye abanembali yosapho yokungalungelani nabo akufuneki batye amandongomane ngaphambi kokwenza uvavanyo lokungabikho komzimba kwi-allergist.

1. Iresiphi yenkuku ngamandongomane neetumato

Izithako

• Iipuniwe ezi-3 zamandongomane aqhotsiweyo nolusu ngaphandle kwetyuwa;
• 1/2 ilamuni;
• Ikomityi ye-1/4 (iti) yeviniga yebhalsam;
• 1 icephe yesosi yesosi (isosi yesoya);
• Iipuniwe ezi-3 zeoyile;
• Iingcezu ezi-2 zebele yenkukhu ephekiweyo kunye ne-shredded;
• 1 isiqu selettuce;
• 2 iitumato zinqunyiwe kwisiqingatha senyanga;
• Iipilisi ezi-1 ezibomvu zinqunqiwe;
• Ikhukhamba eli-1 lisikwe kwisiqingatha senyanga;
• Ityuwa ukunambitha.
• Ipepile emnyama ukunambitha.

Imowudi yokulungiselela

Ukubetha amandongomane, ilamuni, iviniga, isosi yesosi, ityuwa nepepile kwi-blender imizuzwana engama-20. Yongeza iipunipoons ezi-2 zeoyile yomnquma uze ubethe de isosi yande. Indawo yokuGcina.

Kwisitya, beka ibele lenkukhu, amagqabi eletesi, iitumato, iipepile kunye nekhukhamba. Ityuwa kunye neoyile ukungcamla, ufefe isosi kwaye uhombise ngamandongomane. Khonza ngokukhawuleza.

2. Iresiphi elula ye-paçoca

Izithako

• I-250 g yamandongomane aqhotsiweyo kunye netyuwa;
• 100 g ye-oat bran;
• Iipuniwe ezi-2 zebhotela;
• Iipuniwe ezi-4 zeswekile elula okanye iswiti kwi powder yokupheka oyithandayo;
• 1 ityuwa encinci.

Imowudi yokulungiselela

Ukubetha zonke izithako kwi-blender okanye kwiprosesa kude kube lula. Susa kunye nemilo, uxovule lo mxube de ube kwimo oyifunayo.

3. Iresiphi elula yekhekhe yamandongomane

Izithako

• Amaqanda ama-3;
• Cup indebe ye-xylitol engekho nzulu;
• Ikomityi yeti eyosiweyo yasemandongomeni;
• Iipuniwe ezi-3 zebhotolo;
• Iipuniwe ezi-2 zezonka ezisikiweyo;
• Iipunipo ezi-2 zomgubo weamangile;
• 1 icephe yomgubo wokubhaka;
• 2 icephe yecocoa powder.

Imo yokulungiselela:

Ukubetha izikhupha zeqanda, i-xylitol kunye nebhotolo yeghee kude kube bukhrim. Susa kwaye ungeze i-cocoa, i-flours, i-peanuts, i-powder baking kunye nabamhlophe. Dlulela kwi-pan engezantsi ekhutshwayo kwaye ubhake kwi-oven ephakathi malunga nemizuzu engama-30. Xa umdaka, susa, ungathethi kwaye usebenze.