I-Los Amantongomane ayingxenye yalokho kudla okufanele sikufake enkambisweni yethu yansuku zonke ngenxa yenani elikhulu lezakhamzimba abasinikeza zona. Zilusizo kakhulu empilweni yize kufanele zithathwe ngokulinganisela, njengoba zinikeza amakhalori amaningi namandla.
Ake sibone ukuthi yini i- amantongomane anempilo nakho konke abanganikela ngakho uma sibangeza ekudleni okulinganiselayo. Kunezinhlobo eziningi zamantongomane kanti ezinye ziyehluka kwizakhamzimba ezihlinzekwayo, ngakho-ke kungcono ukuzazi ukuthi zazi ukuthi sidlani.
Ungawathatha kanjani amantongomane
Amantongomane anempilo enhle, kepha asihlali siwadla ngendlela enempilo. Emakethe basithengisela amantongomane amaningi futhi ngezikhathi ezithile baphathwa, bengeza o-oyela kanye nosawoti oweqile. Enye indlela enempilo kunayo yonke ukuhlala ithatha i- amantongomane emveloNjengoba usawoti noma uwoyela kungazenza zibe nempilo encane ngokungeza ama-calories amaningi.
Ama-walnuts nezindawo zawo
I-Las ama-walnuts angenye yamantongomane aziswa kakhulu ngezakhiwo zabo, ngoba zingenye yezinto ezinempilo kakhulu. Lawa manati asiza ukunciphisa umfutho wegazi ophakeme futhi aqede ne-cholesterol embi emzimbeni wethu, ngakho-ke kunconywa kakhulu ukugcina impilo enhle yenhliziyo. Ngakolunye uhlangothi, zinhle kakhulu ekusebenzeni kobuchopho, ngoba zivimbela ukudangala nge-Omega-3 yazo futhi zivimbela ukonakala ngenxa ye-lecithin namavithamini eqembu B. Ngenxa yokuqukethwe kwayo okunekhalsiyamu ephezulu, kusiza ukuvimbela i-osteoporosis kanye ne-Thanks to uvithamini E, usinikeza i-antioxidant enamandla ukugcina isikhumba sisesimweni esifanelekile.
Izici zama-alimondi
Ama-alimondi acebile afakwa ngabaseFenike ngokusebenzisa iMedithera futhi abe ukudla okuyisisekelo kusukela lapho. Banikela nge- amandla amakhulu ekhwalithi, ngoba kuwo wonke amagremu ayi-100 anamaprotheni angama-20, ngaleyo ndlela kube ukudla okwaziswa kakhulu ngabasubathi. Futhi banesilinganiso esithandekayo sensimbi ne-calcium, kubalulekile ukugwema izinkinga ezinjenge-anemia noma i-osteoporosis.
Ama-hazelnuts ngempilo yakho
Ama-hazelnuts ngesinye sezithelo esomisiwe esimnandi esingangeza ekudleni kwethu kwansuku zonke. Lesi sithelo esomile sabelana ngezindawo eziningi nabanye. Inomthamo omkhulu kavithamini E, okuyi antioxidant futhi isiza isikhumba sethu nolwelwesi lwamafinyila zigcinwa zisesimweni esihle. Amavithamini awanikezayo futhi asisiza ukuthi sizuze ukulingana okuhle ohlelweni lwezinzwa. Amantongomane anefayibha yemifino, esiza ukuthuthukisa ukuhamba kwamathumbu.
Ama-pistachio amnandi
Ama-pistachio anikela ngama-carbohydrate wokumunca kancane, okusinika amandla osuku lonke. Ngaphezu kwalokho, banokuqukethwe okuphezulu kwamaprotheni wemifino. Ingxenye yokuqukethwe kwayo yilezi amafutha atholakalayo lokho kuhle ngenhliziyo. Kuyisithelo esomile esinothe kakhulu ngensimbi, ngakho-ke kuyanconywa lapho ulwa nokushoda kwegazi nokukhathala. I-Lutein kanye ne-carotenes eziqukethe zivikela amehlo futhi zivimbela izifo ezinjenge-cataract. Ngaphezu kwalokho, la makinati akhonjisiwe ukuthi alawula izinga likashukela egazini, yingakho elusizo kusifo sikashukela nakunoma ngubani ofuna ukudla ukudla okunempilo futhi okunempilo.
Ungawajabulela kanjani amantongomane
Lawa manati kufanele adliwe ngokwemvelo futhi kungabi ngaphezu kwesandla ngosuku, njengoba zinikeza inani elikhulu lama-calories. Zingangezwa kwezinye izitsha, njengamasaladi noma ilayisi, njengoba zinikeza ukunambitheka okumnandi. Zijwayelekile nakuma-dessert, noma ngabe lena akuyona indlela enempilo kunazo zonke yokuwadla.