Emma Miller
Ngenxa yezakhiwo zabo ezinomsoco kakhulu kanye ne-flavour ekhanyayo, amantongomane angaba isidlo esifanelekile. Amantongomane ayamnandi futhi ayanelisa, afaneleka kunoma yiluphi uhlobo lokudla, futhi angengezwa ezitsheni ezihlukahlukene noma adliwe ngokwehlukana njengokudla okunomsoco. Wonke amantongomane awumthombo omkhulu wamafutha anempilo angagcwalisiwe, i-fiber, amavithamini namaminerali. Nokho, ziyehluka ngokwakheka kanye nezakhiwo zazo ezibaluleke kakhulu.
Ukheshi. I-nut eyintandokazi yezondlo ezisekelwe esitshalweni kanye nemifino, ngoba ama-cashews acebile amaprotheni angasetshenziswa ukwenza ushizi wekhilimu omangalisayo neminye imikhiqizo yobisi. Lamantongomane alungele futhi ukudla kwase-Asia: amasaladi, ama-curries, ama-noodle athosiwe, nelayisi.
Ama-cashews aqukethe ithusi eliningi (ngaphezulu kwengxenye yesithathu yenani lansuku zonke enanini elincane lamantongomane) - linikeza isivikelo esinamandla sokulwa ne-antioxidant futhi lisiza ukumunca amavithamini namaminerali amaningi abalulekile. Futhi iqukethe i-magnesium eningi (eqinisa amathambo nesimiso sezinzwa) kanye nensimbi (egcwalisa umzimba nge-oxygen).
I-Walnut. Lamantongomane angamafutha angama-65%, futhi anempilo ngokuphelele. Ziqukethe i-omega-3 eningi yama-fatty acids abalulekile (inhlanzi kuphela nembewu ye-chia equkethe okuningi), okunciphisa ingozi yokuthuthukisa izifo zenhliziyo nezinqubo zokuvuvukala.
Akuyona ize ukuthi i-walnut ibunjwe njengobuchopho. Ngenxa yenani elikhulu lama-polyphenols, uvithamini E, kanye ne-omega-3 efanayo ekubunjweni, la mantongomane angathuthukisa inkumbulo, nokugxila futhi anciphise ukukhathazeka.
Umsedari. Akufanele ukweqise ngamantongomane kaphayini - anamafutha impela futhi agcwele ama-kilojoule, kodwa ayindlela enhle yokuqeda amasaladi, i-pasta, okusanhlamvu, nezinye izitsha. Ukuwadla njalo kunganciphisa ingozi yokuba nesifo se-metabolic nesifo senhliziyo nemithambo yegazi.
I-Cedar iqukethe i-magnesium ne-phosphorus eningi, eqinisa amathambo, kanye ne-zinc, i-mineral edlala indima ebalulekile emasosheni omzimba. Ekugcineni, umsedari uphezulu ku-vitamin E, i-antioxidant enamandla evikela umzimba ezingeni lamangqamuzana.
Ama-alimondi. Amantongomane afanelekile kulabo abafuna ukuthuthukisa ukusebenza kwesistimu yokugaya ukudla kanye nesisindo sokulinganisela. Ama-alimondi angathuthukisa isimo se-microflora futhi andise ukukhula kwe-bifidus enenzuzo ne-lactobacilli. Okwesibili, leli nati liqukethe okuningi - kodwa hhayi kakhulu - amafutha (ikakhulukazi anempilo e-unsaturated), amaprotheni anele, kanye noshukela omncane.
Ama-alimondi enza ubisi olumnandi nolunomsoco, ushizi, nebhotela. Futhi ama-almond chips agcwalisa ngokuphelele ama-dessert namasaladi ngezithelo. Kodwa-ke, abantu abanezifo zezinso ne-gallbladder kufanele badle ama-alimondi ngokuqapha: aqukethe ama-oxalates amaningi, angakhuphula ama-pathologies alezi zitho.
Amantongomane aseBrazil. Lamantongomane “anokhilimu” anomsoco ngendlela emangalisayo ayimbewu yesinye sezihlahla ezinkulu ezindaweni ezishisayo zase-Amazon. Ziwumthombo ocebe kakhulu we-selenium (ukuntuleka kwayo kuvame kakhulu kubantu abadla ukudla okusekelwe ezitshalweni) - le mineral isebenza njenge-antioxidant enamandla futhi iqinisa amasosha omzimba.
Ucwaningo lubonisa ukuthi ukusetshenziswa njalo kwezingxenye ezincane zamantongomane aseBrazil (afinyelela ku-50 amagremu) kunganciphisa ingozi yokuthuthukisa isifo se-Alzheimer, ukuthuthukisa i-lipid metabolism, futhi kunciphise ukucindezeleka okwenziwe nge-oxidative (isimo lapho umzimba wethu wehla kancane kancane ezingeni lamaselula) .
