Izibonelelo ezisibhozo zempilo zamandongomane
Umxholo
Iziqhamo ezomileyo, ezinje ngecashews, amandongomane eBrazil, amandongomane, ii-walnuts, iiamangile, iihazelnuts, imacadamia, iipine nut kunye neepistachios, ezikwabizwa ngokuba ziimbewu zeoyile, zinokongezwa ekutyeni xa zisetyenziswa zincinci njengeeyunithi ezi-4 ngosuku, umzekelo awungekhe uxabane okanye hayi kukutya okunciphisa umzimba.
Zizityebi kwizondlo ezinjengamafutha alungileyo aphucula i-cholesterol, i-zinc, i-magnesium, i-vitamin B complex, i-selenium kunye ne-fiber. Ke, ezi ziqhamo zizisa izibonelelo zempilo ezinje:
- Nceda unciphise umzimba, kuba ziqulathe imicu elungileyo, iiproteni kunye namafutha, anika ukwanela ngakumbi;
- Ukuphucula i-cholesterolngenxa yokuba bazizityebi ngamafutha angafezekiswanga, anciphisa i-cholesterol embi kunye nokwandisa i-cholesterol elungileyo;
- Yomeleza amajoni omzimba, njengoko bezityebi kwi-zinc kunye ne-selenium;
- Ukuphucula amathumbu, kuba inemisonto elungileyo kunye namafutha;
- Thintela isifo sokuqina kwemithambo yegazi, umhlaza kunye nezinye izifo, njengoko zityebile kwizakhamzimba ezinjenge-selenium, ivithamin E kunye ne-zinc;
- Nika amandla amaninzi, ngokuba zizityebi kwiikhalori;
- Vuselela ubunzima bemisiphaUkuqulatha iiproteni kunye neevithamini ze-B complex;
- Act njengoko anti-ukudumbakuba amafutha amnandi anciphisa ukudumba emzimbeni, okunciphisa iintlungu ngokudibeneyo, kuthintela izifo kwaye kunceda ukunciphisa umzimba.
Ezi zibonelelo zifunyanwa ngokutya iziqhamo ezomisiweyo yonke imihla, ngezahlulo ezincinci ezahluka ngokwesiqhamo. Jonga okunye ukutya okunamafutha amahle.
Ungayisebenzisa njani
Nangona zinezibonelelo ezininzi zempilo, kubalulekile ukuba amandongomane atyiwe ngokumodareyitha kwaye ngokwengcebiso yesondlo. Kwimeko yabantu abatya ukutya kugxile ekwehliseni ubunzima bomzimba, isazi sezondlo sinokucebisa ukusetyenziswa kwe-50 ukuya kwi-100 kcal yamandongomane ngosuku, elingana ne-2 ukuya kwi-4 yamantongomane eBrazil, okanye ukuya kuthi ga kwi-nati ezili-10 zaseBrazil Amandongomane angama-20, umzekelo.
Nabani na ofuna ukufumana ubunzima bemisipha angalisebenzisa kabini eli xabiso, ethathela ingqalelo ukuba angadluli kumantongomane eBrazil ngemini, kuba ityebe kakhulu kwi-selenium kwaye ukugqitha kwale minerali kunokubangela ukunxila kunye neengxaki emzimbeni, njengokulahleka kweenwele, ukudinwa, dermatitis kunye buthathaka amazinyo wayesebenzisa.
Ukongeza, kubalulekile ukuba ukhumbule ukuba abantwana kunye nabantu abadala kufuneka badle amandongomane amancinci, kwaye ukugqitha kwabo kunokutyebisa.
Ulwazi ngesondlo
Le theyibhile ilandelayo ibonisa ulwazi lwesondlo nge-100 g yesiqhamo ngasinye esomisiweyo:
| Isiqhamo | Iikhalori | Iicarbohydrate | Iiproteni | Amafutha | Imisonto |
| Iiamangile ezigcadiweyo | I-581 kcal | 29.5 g | 18.6 g | 47.3 g | 11.6 g |
| Iicashews ezigcotyiweyo | 570 kcal | 29.1 g | 18.5 g | 46.3 g | 3.7 g |
| Amantongomane aluhlaza aseBrazil | 643 kcal | 15.1 g | 14.5 g | 63.5 g | 7.9 g |
| Ipinion ephekiweyo | 174 kcal | 43.9 g | 3 g | 0.7 g | 15.6 g |
| I-walnut eluhlaza | 620 kcal | 18.4 g | 14 g | 59.4 g | 7.2 g |
| Amandongomane aqhotsiweyo | I-606 kcal | 18.7 g | 22.5 g | I-54 g | 7.8 g |
Eyona nto ilungileyo kukutya iziqhamo ezomileyo okanye ezigcadiweyo ngaphandle kokongezwa kweoyile, kuphela kumanqatha eziqhamo.
Nguwuphi umahluko phakathi kweziqhamo ezomisiweyo nezomileyo?
Ngelixa iziqhamo ezomileyo zinamafutha amaninzi kwaye ngokwendalo zinamanzi amancinci, iziqhamo ezomileyo ziyomiswa ngokungeyonyani, nto leyo ebangela iziqhamo ezifana neebhanana, iirisentyisi, iiprem, iiapilkosi kunye needates.
Ngenxa yokuba zinamanzi emzimbeni, ezi ziqhamo zinokuxinana okuphezulu kweswekile, okubangela ukuba zizise ukugcwala kancinci emva kokutya kwaye zikhokelele ekusetyenzisweni kakhulu kweekhalori. Ukongeza, eyona nto ilungileyo kukutya iziqhamo ezingenamanzi elangeni, ngaphandle kweswekile eyongeziweyo, kuba iziqhamo ezomisiweyo kunye neswekile eyongeziweyo zininzi kakhulu ze-caloric kwaye zithanda ukutyeba nangakumbi. Khangela ukuba zeziphi iziqhamo ezityebileyo.
Iimpapasho Ezintsha
Ucoceka komoya onokuthi unike njani imiphunga yakho ikhefu ukuba uneCOPD
