Ngaba amandongomane alungile ekulahlekeni kobunzima?

Umxholo

• Indlela amandongomane akuchaphazela ngayo ukunciphisa umzimba
• Hlalani nihluthi
• Ipakishwe ngamafutha asempilweni
• Ukuthatha ikhalori esezantsi
• Zeziphi oza kuzikhetha
• Umgca wezantsi

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Amandongomane yenye yezona mbotyi zaziwayo ehlabathini. Zisetyenziswa ngokubanzi njenge-snack esempilweni okanye i-dessert topping kwaye zihlala zifumaneka kwikhawuntara yayo nayiphi na ibha.

Ziza kwiindidi ezininzi, ezinje ngokuluhlaza, ezosiweyo, ezibilisiweyo, ezinetyiwa, ezinencasa, okanye ezingenanto. Ngelixa amandongomane aziwa ngokuba neprotein ephezulu kunye nomxholo wamafutha, usenokuzibuza ukuba angakunceda na ukuba unciphise umzimba.

Eli nqaku likuxelela ukuba amandongomane alungile ukunciphisa umzimba.

Indlela amandongomane akuchaphazela ngayo ukunciphisa umzimba

Amandongomane anokukunceda ukunciphisa umzimba ngeendlela ezininzi. Ngapha koko, uninzi lwezifundo zokujonga lubonakalisile ukuba ukutya amandongomane kunxulunyaniswa nobunzima obusempilweni. Kwaye banxulunyaniswa namazinga asezantsi okutyeba kakhulu (,,).

Hlalani nihluthi

Ngokungafaniyo nokunye ukutya okune-snack okuphezulu kwi-carbs elula, amandongomane atyebile kumafutha asempilweni, iiproteni, kunye nefayibha, ethatha ixesha elide ukwetyisa ().

Isifundo esinye esincinci kubathathi-nxaxheba abali-15 bafumanisa ukuba ukongeza amandongomane apheleleyo okanye ibhotolo yamandongomane kwisidlo sakusasa kukhokelele ekwandeni kokugcwala nakwizinga leswekile yegazi ().

Iicarbohydrate ezilula zingena ngokukhawuleza kwigazi kwaye zikhokelele kwisipikha esikhawulezayo kwiswekile yegazi elandelwa kukuhla ngokukhawuleza. Oku kunokubangela ukuba uzive ulambile kwakamsinya emva kokutya ().

Ngokwahlukileyo, amandongomane ayetyiswa kancinci kwaye ahlala esiswini ixesha elide. Oku kukunceda uzive ugcwele kwaye wanelisekile, ukuvumela ukuba uhambe ixesha elide phakathi kokutya (,).

Okokugqibela, amandongomane afuna ukuhlafunwa okungakumbi, okuvumela ukuba utye ukutya kwakho ngokucotha. Ngenxa yoko, oku kunika umzimba wakho ixesha lokuthumela imiqondiso yokugcwala enokukuthintela ekutyeni kakhulu (,).

Ipakishwe ngamafutha asempilweni

Amandongomane atyebile kumafutha asempilweni abizwa ngokuba yi-monounsaturated fatty acids (MUFAs) kunye ne-polyunsaturated fatty acids (PUFAs).

Ukutya okuphezulu kula mafutha kunxulunyaniswe namazinga ancitshisiweyo okudumba, ukutyeba, kunye neemeko ezingapheliyo, ezinjengesifo sentliziyo kunye neswekile (,).

Ngaphezu koko, ukusetyenziswa kwamantongomane kuhambelana nomngcipheko omncinci wokufumana ubunzima bexesha elide. Abanye abaphandi bathi umxholo weoyile ongasetyenziswanga kumantongomane unokuphucula amandla omzimba wokusebenzisa amafutha agciniweyo njengamandla. Okwangoku, uphando olongezelelekileyo luyafuneka ().

Ukuthatha ikhalori esezantsi

Nangona amandongomane ephezulu kwiikhalori, awunakukufumana zonke iikhalori abazibonelelayo.

Xa usitya amandongomane, amazinyo akho awakwazi ukuwaqhekeza abe bubungakanani obuncinci bokucola ukutya ngokupheleleyo, okuthetha ukuba usenokuba uthatha iikhalori ezimbalwa ngelixa ezinye zikhutshwa yinkunkuma (,,,).

Kwisifundo kumadoda angama-63, abathathi-nxaxheba batya amandongomane apheleleyo, ibhotolo yamandongomane, ioyile yamandongomane, okanye umgubo wamandongomane. Emva kokuthelekisa iisampulu zestool, abo batya amandongomane apheleleyo babenamaxabiso aphezulu kakhulu esitulweni sabo, ebonisa ukufunxeka okuncinci kweekhalori ().

Nangona kunjalo, oku akuthethi ukuba kufuneka uhambe ngaphezulu. Ukutya ukutya okuxineneyo kwekhalori, njengamandongomane, kunokukhokelela kwintsalela yekhalori kwaye ekugqibeleni kuthintele iinzame zakho zokulahleka kobunzima.

Umzekelo, ikomityi ye-1/4 (146-gram) yokuhambisa amandongomane ineekhalori ezingama-207. Nokuba kuphela yi-50-75% yeekhalori ezixutyiweyo, le iseyi-104-155 yeekhalori ().

Ke ngoko, kusabalulekile ukuba ubukhumbule ubukhulu bezabelo ukukhusela iikhalori ekudibaniseni. Kungcono ukunamathela kwizandla ezi-1-2 ngokusebenza kuba kulula ukuzitya kakhulu.

Uphando lubonakalisile ukuba ukutya amandongomane kunokukunceda ulawule ubunzima bakho ngcono. Amandongomane atyebile kwifayibha, iiprotein, kunye namafutha asempilweni, anokukunceda uzive ugcwele kwaye ukunqande ekubeni utye kakhulu.

Zeziphi oza kuzikhetha

Kuhlala kulunge kakhulu ukukhetha amandongomane angathandekiyo athe alungiswa kancinci kwaye awanayo nayiphi na ityuwa eyongeziweyo okanye ezinye izinto. Gwema amandongomane amnandi, aqulathe iswekile yokunxiba kunye nokubonelela ngeekhalori ezongezelelweyo.

Xa ufuna ifayibha eyongezelelweyo kunye nee-antioxidants, yonwabela amandongomane ngezikhumba zawo. Ifayibha eyongezelelweyo inokunceda ukwandisa ukuzaliswa.

Amandongomane abilisiweyo aneekhalori ezimbalwa kunee-peanuts eziluhlaza okanye ezigcadiweyo, malunga neekhalori ezili-116 ngekomityi enye ye-1/4 (i-146 gram), xa kuthelekiswa neekhalori ezingama-207 kunye nama-214 zamandongomane aluhlaza nawosiweyo, ngokulandelelana (,,).

Nangona kunjalo, amandongomane abilisiweyo ane-50% engaphantsi kwamafutha kunamandongomane aluhlaza kunye nosiweyo, okuthetha ukuba abanako ukuzalisa ngokufanayo. Ke ngoko, khetha uhlobo oluthandayo kwaye uhlale ukhumbula ubungakanani besabelo sakho (,,).

Khetha amandongomane angadityaniswanga, njengoko ethatha ixesha elide ukuvula, anokuthintela ukutya okungenangqondo kwaye, ekugqibeleni, akuncede ngcono ubungakanani besabelo sakho kunye nokutya kwekhalori.

Nangona ibhotolo yamandongomane inokuba lukhetho olusempilweni, ncamathela kwibhotolo yamandongomane engenayo ityuwa eyongeziweyo, iioyile ezicwangcisiweyo, okanye ezinye izinto.

Amandongomane amdaka, abisiweyo, kunye abilisiweyo anokukhetha njengamashwamshwam asempilweni. Qiniseka ukuba ukhetha amandongomane angenayo ityuwa kunye nokunambitheka, kwaye uhlala ukhumbula ubungakanani besabelo sakho.

Umgca wezantsi

Amandongomane agcwele isondlo kwaye enza ukutya okulula okusempilweni.

Zizele i-fiber, iprotheni, kunye namafutha asempilweni, anokunceda kulawulo lobunzima ngokukugcina ugcwele ixesha elide.

Iziphumo ezilungileyo, khetha i-peanuts eluhlaza, eyosiweyo, okanye ebilisiwe ngaphandle kwetyuwa kunye ne-flavour, kwaye ukhumbule ubungakanani bakho bokukhonza.

Amandongomane ayindlela ebalaseleyo yokufumana ezinye iikhalori eziphezulu kunye namashwamshwam acwangcisiweyo ukukunceda ngeenjongo zakho zokulahleka kobunzima.

Thenga ii-peanuts ezingenagwele, ezikwi-shell.