Kubantu abaningi, amantongomane angumkhiqizo omuhle osetshenziselwa ukupheka ukupheka izitsha ezahlukene. Ngakho-ke, abaningi banesithakazelo ekusetshenzisweni kwamanqamu, futhi ingasetshenziswa ngesikhathi sokulahlekelwa kwesisindo?
Izakhiwo eziwusizo zamantongomane ziye zafakazelwa ngokuhlola okuningi kwesayensi futhi zahlolwa kumavolontiya.
Yimaphi amantongomane awusizo futhi ayingozi?
I-nut nut iqukethe izinto eziyingqayizivele ezithinta umsebenzi womzimba futhi zithinte ekulahlekeni kwesisindo:
- Amaprotheni, ama-carbohydrate namafutha afakwe emanzini amantongomane asheshe asheshe adle umzimba.
- Kukhona ama-acids angenayo i-insaturated emanzini, angakhiwanga emzimbeni. Bayamelana nokufakwa kwe-cholesterol ezitsheni.
- Ukwakhiwa kwamanqamu kuhlanganisa i-fibre, esiza ukuhlanza amathumbu kusuka kumikhiqizo yokubola kanye nokuphuma ngokweqile.
- I-peanut iyasiza kakhulu emzimbeni omusha kunamafomu okuthosiwe, ngoba ngaphansi kwethonya lokushisa, inani elikhulu lamaminerali namavithamini libhujiswa.
- I-nut nut ngendlela yayo eluhlaza inomthelela omuhle ekugayeni, ngoba ukubunjwa kwayo kuhlanganisa ama-enzyme asisiza ukugaya nokusiza ukugaya ukudla.
- Amantongomane anomthelela omuhle esimweni sesikhumba futhi asize imibimbi ebushelelezi.
Ukulimaza amantongomane wokulahlekelwa isisindo kanye nempilo kungaletha ngokusetshenziswa ngokweqile. Okokuqala, inani lekhalori eliphakeme le-peanut lithinta. Okwesibili, i-fiber eningi kakhulu ingabangela ukucasuka kwe-mucosa yesisu futhi kukhulise lesi simo nge-gastritis nezilonda. Esimweni esomisiwe, amantongomane alahlekelwa izinto eziningi eziwusizo futhi abangela ukudla, okungeyona efiselekayo ngesikhathi sokulahlekelwa isisindo.
Ukusetshenziswa kwamanoni okuphuza isisindo
Kukhona ukudla okuncike ekusetshenzisweni kwamanqamu. Ososayensi bathole ukuthi ibhotela le-peanut inamandla okuvimbela ukudla. Ukusebenzisa le ndlela yokulahlekelwa isisindo, ungathuthukisa ukuguquka kwamafutha emzimbeni. Ukuze uthole umphumela oyifunayo, kutuswa ukuba udle amantongomane angu-8 nsuku zonke. Ngesikhathi sokugcinwa kokudla kwe-peanut, kunconywa ukuthi kufaka phakathi kokudla imifino emisha, izithelo , isinkwa okusanhlamvu, okusanhlamvu, inyama enomfutho nenhlanzi. Kubalulekile ngaphambi kokuba uqale ukusebenzisa le ndlela yokulahlekelwa isisindo ukuze uhlole ukuthi unayo yini imithi.
Izakhiwo eziwusizo zomuncu we-peanut nazo zihanjiswe kumafutha, okulungiselelwe ngesisekelo sabo. Ukudla okunjalo kusiza ukuqeda isisindo esincane kancane kancane futhi ungalimazi umzimba. Ngaphezu kwalokho, kulokhu, ungaqiniseka ukuthi ama-kilos ngeke abuyele emuva.
Imenyu yesampula:
- ibhulakufesi - ama-flakes angama-cereal ngobisi, ubhanana nama-alimondi angu-4;
- ukudla okulula - izinkwa ezimbili ngebhotela le-peanut (1 tsp ngayinye) ne-apula;
- kwasemini - 220 g webele inkukhu abilisiwe kanye isaladi yemifino;
- isidlo - izinkwa ezimbili zebhotela (1 tsp ngayinye).
Ngenxa yalokho, umkhuba wansuku zonke webhokisi le-peanut ngu-4 tsp. Kumele futhi kucatshangelwe ukuthi lo mkhiqizo ukhululekile ngokwanele, ngakho-ke ezinye izingxenye zokudla kwakho kufanele zibe yi-calorie ephansi. Ngokuvamile, imenyu yansuku zonke akufanele ifake ngaphezulu kuka-1500 kcal. Lokhu kudla akuyona into encane futhi ikakhulukazi kufanele ukujabulisa abathandi bamnandi, njengebhotela le-peanut kuyinto i-dessert emangalisayo. Ukuze uthole umphumela oyifunayo, kubaluleke kakhulu ukukhetha ukunambitheka kwe-nut okulungile noma ukuyipheka ekhaya ngaphandle kokusebenzisa ubumnandi kanye nanoma yimaphi ama-fillers. Imikhawulo yesikhashana ekusetshenzisweni kokudla kwe-peanut ayikho, ngoba ayidingi izinguquko eziqakathekileko ekudleni.