Ngaba ibhotolo yamandongomane ikwenza uzuze ubunzima?

Umxholo

• Amanqatha aphezulu kunye neekhalori
• Ayinxibelelananga nokuzuza ubunzima ukuba ityiwe ngokumodareyitha
• Indlela ibhotolo yamandongomane inokukunceda ngayo ukuba unciphise umzimba
• Ngamana unokukunceda uhlale ugcwele ixesha elide
• Iiprotheni zinceda ukugcina ubunzima bemisipha
• Ngamana unokukunceda unamathele kwisicwangciso sakho sokulahleka kobunzima
• Uyifaka njani ibhotolo yamandongomane ekudleni kwakho
• Umgca wezantsi

Ipeanut butter iyathandwa, iyasasazeka.

Igcwele izondlo eziyimfuneko, kubandakanya iivithamini, iiminerali, kunye namafutha asempilweni.

Ngenxa yomxholo wamafutha aphezulu, ibhotolo yamandongomane yi-calorie-dense. Oku kubhekiselele kwabanye, kuba iikhalori ezingaphezulu zingakhokelela ekuzuzeni ubunzima ngaphezu kwexesha.

Nangona kunjalo, olunye uphando lubonisa ukuba ibhotolo yamandongomane inokunyusa ukunciphisa umzimba xa ityiwa ngokumodareyitha ().

Eli nqaku livavanya indlela ukutya ibhotolo yamandongomane kubuchaphazela njani ubunzima bomzimba.

Amanqatha aphezulu kunye neekhalori

Kuyaziwa ukuba ukuzuza ubunzima kunokubakho xa usitya iikhalori ezininzi kunokuba utshise.

Ngesi sizathu, ezinye ii-dieters zilumkele ibhotolo yamandongomane kuba iphezulu kumanqatha nakwiikhalori.

I-2-tablespoon nganye (32-gram) ekhonza ibhotela ye-peanut iqulethe ():

• Iikhalori: 191
• Amanqatha onke: Iigrama ezili-16
• Amafutha agcwalisiweyo: Iigrama ezi-3
• Amanqatha e-monounsaturated: 8 iigrem
• Amafutha e-Polyunsaturated: 4 iigrem

Nangona kunjalo, ayizizo zonke ukutya okunamafutha aphezulu okanye okunekhalori eninzi okungenampilo. Ngapha koko, ibhotolo yamandongomane yondlo kakhulu.

Kwinye, iipesenti ezingama-75 zamafutha ayo aqinisekisiwe. Uphando lubonisa ukuba ukutya amanqatha angahluthiswanga endaweni yamafutha agcweleyo kunokunceda ukunciphisa amanqanaba e-cholesterol ye-LDL (embi) kunye nokunciphisa umngcipheko wesifo sentliziyo (,).

Ipeanut butter ikwapakishwe ngeprotein, ifayibha, kunye neevithamini kunye neeminerals ezininzi, kubandakanya i-manganese, i-magnesium, i-phosphorus, i-vitamin E kunye ne-B ()

Ipeanut butter ineekhalori ezininzi kodwa ilayishwe ngamafutha asempilweni, ifayibha, kunye neevithamini kunye neeminerals.

Ayinxibelelananga nokuzuza ubunzima ukuba ityiwe ngokumodareyitha

Ukunyuka kwesisindo kwenzeka xa uthatha iikhalori ezingaphezulu kokutshisa.

Ke, ibhotolo yamandongomane akunakulindeleka ukuba ikhokelele ekuzuzeni ubunzima ukuba ityiwe ngokumodareyitha-ngamanye amagama, ukuba uyitya njengenxalenye yeemfuno zakho zekhalori yemihla ngemihla.

Ngapha koko, uninzi lophando ludibanisa ukutya ibhotolo yamandongomane, amandongomane, kunye namanye amandongomane ukunciphisa ubunzima bomzimba (,,,).

Olunye uphononongo lokujonga kubantu abadala abangama-370,000 lwafumanisa ukuba ukutya amandongomane rhoqo kunxulunyaniswa nokuzuza ubunzima. Abathathi-nxaxheba bakwanomngcipheko ophantsi we-5% wokufumana ubunzima obugqithisileyo okanye ukutyeba kakhulu kwisithuba seminyaka emi-5 ().

Oko kwathethi, abantu abatya amandongomane banendlela yokuphila esempilweni ngokubanzi. Umzekelo, abantu abatya amandongomane kolu phando baphinde banika ingxelo yokuzivocavoca umzimba kwaye bathambekele ekutyeni iziqhamo kunye nemifuno ngakumbi kunabo bangakhange batye amandongomane ().

Nangona kunjalo, olu phononongo lubonisa ukuba ungafaka ibhotolo yamandongomane kwisidlo esisempilweni ngaphandle kokubeka emngciphekweni wokufumana ubunzima.

Ngakolunye uhlangothi, ukuba ukufumana ubunzima yinjongo yakho, kufuneka udle iikhalori ezingaphezulu kunokuba utshise, ngokukhethekileyo ukutya okutya okunomsoco. Ipeanut butter yeyona ndlela ibalaseleyo kuba igcwele izakhamzimba, ezingabizi mali, kwaye kulula ukuzongeza kwisidlo sakho.

Ipeanut butter ayinakulindeleka ukuba ikhokelele ekuzuzeni ubunzima obungafunekiyo ukuba ityiwe ngaphakathi kweemfuno zakho zekhalori zemihla ngemihla. Nangona kunjalo, lukhetho olunesondlo ukuba ufuna ukutyeba okunempilo.

Indlela ibhotolo yamandongomane inokukunceda ngayo ukuba unciphise umzimba

Ibhotolo yamandongomane inokunceda kwisicwangciso sakho sokulahleka kwesisindo ngokukhuthaza ukuphelela, ukugcina ubunzima bemisipha, kunye nokugcina ukulahleka kwesisindo ixesha elide.

Ngamana unokukunceda uhlale ugcwele ixesha elide

Ipeanut butter igcwalisa kakhulu.

Kwisifundo kubafazi abali-15 ngokutyeba kakhulu, ukongeza iipunipoli ezi-3 (ezingama-48 zegrem) zoku kusasazeka kwisidlo sakusasa se-carb esehlise iminqweno ngaphezulu kwesidlo sakusasa se-carb kuphela ().

Ngaphezulu, abo batya ibhotolo yamandongomane babenamanqanaba eswekile egazi azinzileyo, anokuthi adlale indima ekwehliseni ukutya ().

Le bhotolo yamantongomane ikwanazo neeprotein kunye nefayibha- izondlo ezibini ezaziwayo ukukhuthaza ukuzala (11).

Into enomdla kukuba, uphononongo luqaphele ukuba amandongomane apheleleyo kunye namanye amandongomane kunokuba ubuncinci njengokugcwalisa ibhotolo yamandongomane (,,).

Yiyo loo nto ukutya iintlobo ezahlukeneyo zamandongomane kunye nee-butter zenut kunokubonelela ngeyona nto ilungileyo

Iiprotheni zinceda ukugcina ubunzima bemisipha

Ukuphulukana nemisipha kunye nokwehla kobunzima kuhlala kuhamba kunye.

Nangona kunjalo, uphando lubonisa ukuba ukutya iiprotheyini ezaneleyo ezivela kukutya okufana nebhotolo yamandongomane kunokukunceda ugcine ubunzima bemisipha ngelixa utya (,,).

Kwisifundo esinye, amadoda anobunzima obugqithisileyo alandele iprotheyini ephezulu okanye isicwangciso esiqhelekileyo sokulahleka kwesisindo. Nangona omabini la maqela ephulukene nobunzima obufanayo, abo balandela isicwangciso seprotein ephezulu baphulukana nesisinye kwisithathu kwimisipha engaphantsi.

Ayisiyomfuneko kuphela ukugcina izihlunu ukugcina amandla akho, kodwa ikwanceda ukugcina imetabolism yakho. Ngokubanzi, okukhona usipha izihlunu, kokukhona ususa iikhalori ezininzi imini yonke, ngelixa uphumle ().

Ngamana unokukunceda unamathele kwisicwangciso sakho sokulahleka kobunzima

Ezona zicwangciso zimpumelelo zokulahleka kwesisindo zezinto onokuzigcina ixesha elide.

Ukuba bhetyebhetye kwindlela otya ngayo kunokwenzeka ukuba yindlela elungileyo. Ngokophando, izicwangciso zokuphulukana nobunzima ezenzelwe umntu ngamnye ukuba zibandakanye ukutya okonwabeleyo kunokuba lula ukulandela ixesha elingaphezulu ().

Into enomdla kukuba, uphononongo lubonisa ukuba ii-dieters zinokuthi zihambelane ngcono nezicwangciso zokunciphisa umzimba ezivumela amandongomane, kubandakanya ibhotolo yamandongomane ().

Ngokubanzi, ibhotolo yamandongomane kunokuba kufanelekile ukongeza kwindlela otya ngayo ngokumodareyitha - ngakumbi ukuba yenye yezinto ozithandayo.

Izicwangciso zokuphulukana nobunzima ezibandakanya ukutya okuthandayo, njengebhotolo yamandongomane, kunokuba lula ukulandela ixesha elide.

Uyifaka njani ibhotolo yamandongomane ekudleni kwakho

Ibhotolo yamandongomane ihamba kakuhle ngayo nayiphi na into.

Ungayisasaza kwi-toast for snack elula okanye uyisebenzise njengokuntywila izilayi ze-apile kunye nezinti zeseleri.

Xa uthenga ezivenkileni, jolisa kwiimveliso ezingenashukela zongeziweyo kunye nezongezo ezincinci. Uluhlu olulula lwezithako zamantongomane kunye netyuwa lungcono.

Unokongeza oku kusasazeka kwiziqhamo ze-smoothies, i-oatmeal, i-muffins, kunye nezinye izitya ukonyusa okumnandi kwamafutha asempilweni kunye neeproteni.

Ukuthintela ukugqitha kwiimfuno zekhalori zemihla ngemihla, khumbula ubungakanani beesahlulo. Kubantu abaninzi, oku kuthetha ukunamathela kwi-1-2 yeetepuni (16-32 gram) ngosuku. Ngokubonakalayo, icephe le-1 (i-16 gram) ilingana nobukhulu besithupha sakho, ngelixa i-2 (32 gram) imalunga nobukhulu bebhola yegalufa.

Khetha ibhotolo yamandongomane engenayo iswekile eyongeziweyo kwaye inoluhlu olulula lwezithako, njengamandongomane kunye netyuwa.

Umgca wezantsi

Ii-dieters ezininzi ziyayiphepha ibhotolo yamandongomane kuba inamafutha neekhalori ezininzi.

Nangona kunjalo, ukutya okumodareyitha akunakulindeleka ukuba kukhokelele ekuzuzeni ubunzima.

Ngapha koko, oku kusasazeka kunesondlo kakhulu kwaye kunokuxhasa ukulahleka kwesisindo ngokukhuthaza ukuphelela kunye nokugcina ubunzima bemisipha ngelixa utya.

Kwaye ukutya okunezinto eziguqukayo kubandakanya ukutya okumnandi, njengebhotolo yamandongomane, kunokuba lula ukulandela ixesha elide.