Ngaphakathi kosapho lwamandongomane, kukho iiamangile, ukutya okudala kakhulu esele kukhankanyiwe eBhayibhileni kwaye kunezibonelelo ezininzi zempilo. Esi siqhamo sinefilimu emdaka nge-sinamon esigqumayo kunye neqokobhe elilukhuni elingaphandle elingadliyo. Xa eli qokobhe lithanda ukuya kwi Umbala otyheli otyheli uthetha ukuba ukulungele ukutyiwa.
Kuzo zonke iziqhamo somthi wom-amangile osinika zona, yi-40% kuphela etyiwayo. Oku kuhlala kusenzeka ngamandongomane, kuba ahlala enziwe iipelisi ezingadliyo.
Iimpawu ngokubanzi
Sisiqhamo esomileyo esibonelela ngesixa esikhulu se vitamin E, ephawuleka ngokuba yenye yezona antioxidants zibalaseleyo esinokuzifumana ekutyeni. Kusebenza ngokufanelekileyo ngokutya Iigrama ezingama-50 yonke imihla Sigubungela isidingo sale vithamini imini yonke.
Iiamangile zikwabonelela ipesenti enkulu yefayibha. Masingalahlekiswa bubungakanani bayo obuncinci kuba ngaphandle kokuba sisiqhamo esomileyo nesifana, ngaphakathi ngaphakathi sinefayile ye- 10% ifayibha. Lonke eli galelo linemisonto lilungele ukukhuthaza intshukumo yamathumbu kwaye siziva sigcwele ngokukhawuleza.
Iamangile ityebile kwi protein, yi umanyano olukhulu kwabo batya ukutya kwemifuno kuba isixa esinaso kwiigram ezili-100 sifana kakhulu nenyama. Oko kukuthi, i-19g / 100g. Ukongeza, igcina i-arginine, i-amino acid ebaluleke kakhulu kwinqanaba lokuqala labantwana.
Kwelinye icala, esi siqhamo somisiweyo ibonelela ngesixa esikhulu sentsimbi. Ukutya iigram ezingama-50 zeamangile kunentsimbi eninzi njengesipinatshi. Nangona kuyinyani ukuba isipinatshi sinokutya okuncinci kweekhalori.
Ikhusela izifo ezininzi
Kuthathelwe ingqalelo iziqhamo ezomileyo ezinesondlo ngakumbi, lolona khetho lufanelekileyo lokuthintela izifo. Iiamangile zinceda ukomeleza amathambo kunye nokwenza ulusu lubonakale lukhazimla kwaye luthambile. Ukutya iiamangile ezimbalwa ngosuku kusinika izibonelelo eziyimfuneko zokujongana nabuphi na ubunzima ukunciphisa umngcipheko wokuba nomhlaza.
Kwelinye icala, ngenxa yomxholo ophezulu we-phosphorus, iiamangile zilungele khusela kwaye uqinise amathambo namazinyo. Esi sizathu esinye sokutya iiamangile rhoqo. Ukongeza, zilunge kakhulu kwingqondo, zibonelela ngamandla ongezelelweyo athi ingqondo iwaxabise kwaye asebenze ngokukhawuleza nangokufanelekileyo. Ekuhambeni kwexesha, kunciphisa umngcipheko wezifo ezimandundu ezinje nge-Alzheimer's kunye kwandisa ubomi obude.
"Amandongomane enza utyebe"
Siyivile le ntetho amaxesha amaninzi kwaye kwanepakethe yamandongomane iyalumkisa ukuba ikhalori kakhulu. Bacebisa "ukuzisebenzisa ngokumodareyitha." Konke oku kubekwa ityala kumafutha abanayo, kodwa ayisiyiyo yonke into linani leekhalori abazibonelelayo nge-100 gram, kodwa kufuneka sazi izibonelelo ezibonelelwa ngala mafutha emzimbeni wethu.
Iiamangile zinamafutha angama-52%. Kwelo xabiso, isibini kwisithathu sihambelana i-oleic acidOko kukuthi, ngokulinganayo ukulingana nokuthatha ioyile yomnquma kuhlala usuka kwimbono yentliziyo.
Kukho izifundo ezininzi kwibango "amandongomane ayatyeba" kwaye uninzi luye lwabonisa ukuba abantu abatya okunye koku kutya ebomini babo baninzi umngcipheko omncinci wesifo sentliziyo.
Ukongeza kwi-oleic acid, iiamangile zine-linoleic acid, yiyo loo nto ihambelana nayo omega 6, iasidi enamafutha ebaluleke kakhulu emzimbeni engadibanisiyo nangayiphi na indlela, ke ukusetyenziswa kwayo kubalulekile ukuze kuzuze thina. Amafutha aqulethwe ziiamangile akayonakalisi imetabolism yethu; enyanisweni ivelisa iziphumo ezichaseneyo: abo bantu bazisebenzisa rhoqo mancinci amathuba okuba atyebe kwaye acekeceke.
Indlela yokungcamla
Eyona ndlela ixhaphakileyo yokunandipha esi siqhamo sincinci somisiweyo kukuzibandakanya kwiisaladi, i-smoothies, ukuhombisa idizethi okanye ukuyenza ibe yinkwenkwezi yekhekhe lesiponji. Okanye ukuba ufuna ukuxhamla kuzo zonke izondlo, kufuneka uvule ingxowa kwaye uzitye nganye nganye.
Ukuba sisiqhamo esomileyo kwaye sinamafutha amaninzi ngaphakathi kuyakhethwa thintela ii-almond ukuba zingadibani nokufuma.
Ayinamsebenzi indlela oyisebenzisa ngayo, kufuneka uyenze. Kukho izizathu ezaneleyo ukubandakanya kuluhlu lokuthenga olulandelayo ingxowa yeeamangile. Kunye nokutya okunezakha-mzimba, umntu unokuqiniseka ukuba usuku ngalunye oludlulayo lunceda umzimba wethu ukuba uphile kwaye ubalulekile.