Emma Miller
Amantongomane angadliwa njenge-snack futhi engezwe ekudleni okuyinhloko - kumasaladi, okusanhlamvu, kuhlanganiswe nezithelo. Ngakho, ukudla kuyoba olinganiselayo.
Amantongomane awumkhiqizo omnandi futhi onempilo olungele ukudla okulula okunempilo. Isazi sokudla okunempilo uSvetlana Fus wakhuluma ngamandla amangalisayo amantongomane futhi waveza iphutha elivamile lapho uwadla. Kwavela ukuthi akuthandeki ukugcoba amantongomane, kodwa kukhona okuhlukile kulo mthetho.
Ngokusho kochwepheshe, amantongomane awumthombo ogcwele wezakhi (amavithamini, amaminerali, i-fiber). Aqukethe amafutha amaningi (50-65 g nge-100 g).
“Kodwa lawa ngokuyinhloko amafutha anempilo esesimweni sawo semvelo, angathintwa ukucutshungulwa kwezimboni. Ingxenye ebalulekile yamafutha kumantongomane iyigugu le-mono- kanye ne-polyunsaturated fatty acids okungamaqembu e-omega-9, omega-3, kanye ne-omega-6. Siyabonga kubo, amantongomane anomphumela omuhle ekusebenzeni kohlelo lwenhliziyo nobuchopho,” kubhala uFuss ekhasini lakhe likaFacebook.
Amantongomane anelisa kakhulu futhi ayasuthisa ngoba aqukethe amaprotheni, nama-carbohydrates ahlanganiswe namafutha, i-fibre yokudla, amavithamini, namaminerali. I-World Health Organization ikhuthaza abantu abadala ukuthi bafake ukudla okunothe ngamaprotheni emifino ekudleni kwabo okunempilo - izithelo, imifino, okusanhlamvu, okusanhlamvu, namantongomane.
Hlobo luni lwamantongomane ongawathenga
Kunconywa ukuthenga amantongomane kuphela kumagobolondo awo - avikela amafutha abalulekile kanye ne-vitamin E kusuka ku-oxidation.
“Amafutha akumantongomane ahlutshiwe asheshe abe yi-oxidize futhi athole ukunambitheka kwebhotela elixutshiwe. Ngemva kokuwacwecwa, kudle kuluhlaza ukuze ulondoloze amafutha e-acid enempilo novithamini E,” kweluleka isazi sezokudla.
Ingabe udinga uwosa amantongomane?
Ngokusho kuka-Svitlana Fus, ukugazinga amantongomane kuyiphutha elikhulu ekudleni kwanamuhla, njengoba izinga lokushisa eliphezulu libhubhisa amafutha futhi linciphisa okuqukethwe kwamavithamini.
“Futhi, amantongomane anosawoti, ikakhulukazi lawo afakwe ushukela noma uju, awawona angcono kakhulu. Ngakho-ke, ngikweluleka ukuthi udle amantongomane eluhlaza, ngokwehlukana noshokoledi namaswidi,” kusho isazi sezokudla.
Nokho, kukhona okuhlukile kulo mthetho. Ngokwesibonelo, ama-alimondi. Kufanele iphathwe ngokushisa ngaphambi kokusetshenziswa.
“Phela ama-alimondi aqukethe i-cyanoglycoside amygdalin (3-5%), imikhiqizo yayo ebolayo yenza inati libe nephunga elithile nokubaba, bese kukhishwa i-hydrocyanic acid, obunye obunamandla kakhulu. Ngakho-ke ukudla ama-alimondi aluhlaza kuyingozi empilweni,” kusho ungoti.
Amantongomane e-cashew angahlutshiwe nawo awasetshenziswa, njengoba aqukethe izinto ezinobuthi phakathi kwegobolondo nesifingqo. Yingakho ziqale zikhishwe egobolondweni nasesikhumbeni bese ziphathwa ngokushisa, okuqeda ubuthi.
Amantongomane aluhlaza angabangela ukuphazamiseka kokugaya ukudla futhi ngokuvamile ayimbangela yokungezwani nokudla okuthile.
Ungawadla kanjani amantongomane nokuthi ungawahlanganisa ngani
Isazi sokudla okunomsoco weluleka ngokungeza amantongomane ekudleni okuyinhloko - kumasaladi, nokusanhlamvu, futhi kuhlanganiswe nezithelo. Ngakho, ukudla kuyoba olinganiselayo.
Mangaki amantongomane ongawadla ngosuku?
Ungadla ukudla okukodwa kwamantongomane aluhlaza nsuku zonke, okungamagremu angama-20-30. Isibonelo, ama-alimondi angu-10-15, ama-walnuts angu-3-4, ama-pistachios angu-20-25, noma ama-hazelnuts angu-10 (ama-hazelnuts).
“Okunye okuhle ngamantongomane ukuthi angagcinwa isikhathi eside ngaphandle kokulahlekelwa izici zawo eziwusizo nokunambitha. Lo mkhiqizo ungahamba nawe ohambweni olude futhi udliwe ezimeni lapho lingekho ithuba nesikhathi sokudla okugcwele,” kusho isazi sezokudla.
Kufanele kukhunjulwe ukuthi amantongomane aphezulu kakhulu ngama-calories. Ukudla amantongomane ngobuningi kungabangela ubuhlungu ku-gallbladder. Ngaphezu kwalokho, amantongomane abangela ukungezwani komzimba kwabanye abantu. Kulokhu, akufanele zidliwe ngisho nangezinto ezincane.
Ingabe izingane zingawadla amantongomane?
Izingane ezingaphansi kweminyaka emithathu akufanele zinikezwe amantongomane ngoba awagayeki. Ngaphezu kwalokho, izingane zivame ukungezwani namantongomane nama-walnuts. Amantongomane kufanele angeniswe ekudleni ngokucophelela, uchwepheshe weluleka.
