Abantu abaningi bayazi ukuthi amantongomane anomsoco futhi awusizo. Ziwumthombo obalulekile wemaprotheni yemifino, igumbi lokugcina lamavithamini nezakhi zokulandelela. Kodwa ukuze uphendule ngokucacile umbuzo wokuthi kungenzeka yini ukuthi ulahlekelwe isisindo, uma kukhona amantongomane, kaningi ngisho nabantu abaningi abakwazi. Nakuba kubaluleke kakhulu kubo bonke ababukela isisindo sabo, ngoba amantongomane angena ochungechungeni lwezondlo.
Ngingakwazi yini ukulahlekelwa isisindo uma nginamantongomane?
Ukuze uhlole ukudla okunomsoco wamantongomane, kufanele uqaphele ukwakheka kwazo. Iningi lamafayili okudla, ama-acids ama-polyunsaturated ama-acids nama-carbohydrate avezwa lapha. Ngakho-ke, amantongomane aphezulu kakhulu kilojoule - ku-100 amagremu angaba ngu-700 kcal. Kodwa-ke, imali enjalo ngaphandle kwemiphumela emibi yomzimba ayinakudliwa, kunconywa abanikazi bezintikazi - ama-gramu angu-20 ngosuku. Futhi lokhu cishe isigamu sesidlo sasemini esigcwele ngokuqukethwe kwekhalori. Lesi sabelo sinesifiso sokwelula usuku, sithathe amanothi ngokudla okuyingozi, njengama-pie noma ama-chips. Ngakho ungakwazi ukulahlekelwa isisindo ngempela. Ngaphezu kwalokho, udinga ukwazi ukuthi yiziphi amantongomane okufanele adle ngenkathi elahlekelwa isisindo, nokuthi yiziphi okufanele zilahlwe. Abasizi beqiniso empini yokulwa amakhilogremu angaphezulu bazoba yi-pine nati, ama-walnuts, ama-nutmeg nama-Indian walnut.
Yiziphi izinhlobo zamantongomane eziwusizo kakhulu ekulahlekelweni kwesisindo?
Amanye amantongomane awusizo kakhulu ekulahlekeni kwesisindo ngomsedari. Zinezinto eziningana eziyingqayizivele, izinto eziningi eziphilayo ezisebenzayo, kanye nama-protein asetshenziswa kalula. Basondla kahle indlala, banikele ekuvimbeleni izifo ze-atherosclerosis nezinhliziyo. Okunye okunamnandi ama-walnuts, okuvimbela ukudla futhi anganiki ama-kilojoule engeziwe, azobekwa ngefomu elincane. I-Nutmeg yenza ngcono ukugaya nokusetshenziswa kwe-metabolism, kusiza ukushisa amakholori amaningi ngokweqile. I-walnut yaseNdiya iphinde ikwandise izinqubo zemethamo futhi ivuselele ukuwohloka kwamafutha.