Emma Miller
Isazi sokudla okunomsoco wasitshela ukuthi mangaki amantongomane esingawadla ngosuku ngaphandle kokulimaza impilo yethu futhi wawabiza ngokuthi amantongomane ayingozi kakhulu. Isazi sokudla okunomsoco uMaria Shubina usitshele ukuthi yimaphi amantongomane ayingozi emzimbeni futhi washo isizathu sokuthi kungani. Ngokusho kochwepheshe, amantongomane, ama-alimondi nama- macadamia yiwona ayingozi kakhulu.
Njengoba isazi sezokudla sachaza, amantongomane, angewona amantongomane kodwa ayindumba ngokombono wezitshalo, avame ukungenwa isikhunta futhi ngenxa yalokho aqukethe i-aflatoxin.
“Uma sikhuluma ngobungozi bamantongomane, ngibeka amakinati, noma amakinati, njengoba ebuye abizwe kanjalo, ngoba avame ukuba ne-aflatoxin, ubuthi obukhiqizwa isikhunta esivame ukuthelela amakinati. Iyingozi ngoba iyi-carcinogen, ingabangela ukulibaziseka kwentuthuko kubantu, futhi inganciphisa izivikelo zomzimba, zenze kube lula ukungenwa izifo,” kuphawula uShubina.
Ngaphezu kwalokho, ama-alimondi angaba yingozi ngoba “angesinye sezinto ezingezwani nezivamile phakathi kwamantongomane, kanye ne-macadamia ngoba iwukudla okune-calorie eningi kakhulu kuzo zonke izinhlobo zamantongomane.”
UShubina uphinde waqamba amantongomane anempilo kakhulu ngokubona kwakhe: ama-walnuts, ama-cashews, nama-hazelnuts.
"Ngingafaka ama-walnuts kumantongomane aphezulu angu-3 anempilo, angompetha kokuqukethwe kwe-omega-3 phakathi kwamantongomane. Indawo yesibili izoya kuma-cashews ngokuqukethwe kwawo kwekhalori ephansi kanye nokuqukethwe okuphezulu kwamaprotheni. Indawo yesithathu izothathwa ngama-hazelnuts, aphethe irekhodi le-magnesium, into engokwemvelo elwa nokucindezeleka,” kusho isazi sezokudla. Ngesikhathi esifanayo, wagcizelela ukuthi wonke amantongomane alungile futhi anempilo ngendlela yawo, kodwa akufanele adlule umkhawulo ovunyelwe nsuku zonke wamagremu angu-20-40 wamantongomane.
Ngokusho kochwepheshe, lesi samba samantongomane adliwa ngosuku ngeke abangele izinkinga zempilo noma izinkinga ngesibalo.
