Iinzuzo zezempilo zamandongomane

Amantongomane ngoku akwindawo ebonakalayo ngenxa yeenzuzo zabo zempilo, kwaye kufanelekile. Njengembewu, amandongomane amancinci, ahlukanisiweyo apakisha i-punch enamandla yezondlo, kwaye anokukunceda ukuba ufumane iivithamini kunye neeminerali ozidingayo ukuze ube nokutya okunempilo, okunokulinganisela.Nantsi amandongomane angcono kakhulu, kunye nama-walnuts omele uwaqwalasele.

Onke amandongomane anesondlo esahlukileyo kwaye aya kubonelela ngeenzuzo ezahlukeneyo zempilo ukuba zityiwe njengenxalenye yokutya okunempilo, okunesondlo. Nangona amandongomane enamafutha amaninzi, ubukhulu becala luhlobo olunentliziyo esempilweni ye-mono-saturated. Ukuba ujonge ubunzima bakho, kufuneka ungajoli ngaphezulu kwesandla esinye esincinci ngosuku.

iiamangile

Iialmond ezipheleleyo zigcwele i-fiber, i-calcium, kunye neprotheni, kwaye iqulethe i-sterols yezityalo ezinokunceda ukunciphisa amanqanaba e-cholesterol. Kwakhona, njengamanye amantongomane amaninzi, umthombo omhle we-antioxidant vitamin E. Zama le recipe ye-almonds e-raspberry emnandi kunye ne-granola eya kukunceda ufumane amantongomane akho emihla ngemihla.

Brazil nuts

Amantongomane angama-2-3 kuphela e-brazil abonelela ngobungakanani obufanelekileyo be-selenium - iminerali eyimfuneko ukuxhasa umsebenzi womzimba. Asikwazi ukufumana i-selenium kwezinye iindawo zokutya ezininzi e-UK ke eli licebiso elilula elinokunceda usapho lonke.

i-cashew

Iicashews ngumthombo olungileyo weprotein, i-iron kunye nezinc. Benza omnye umthombo obalaseleyo weprotheyini kubantu abatya imifuno, i-vegans, okanye abantu abazama ukunciphisa ukusetyenziswa kwenyama. Zama ukongeza intwana yeewafers eziqhotsiweyo, okanye, ukuba zimanzi kwaye zixutywe, zixube zibe milkshakes, smoothies, kunye neesuphu. Zama le recipe ye-cashew, i-carrot, kunye nesobho se-coriander.

Amandongomane

Ngaphandle kokuba mnandi kakhulu, amandongomane athathwa njengenye yamantongomane amancinci asempilweni kuba anomxholo ophezulu wamafutha ahluthayo. Akukhuthazwa ukuba udle inani elikhulu lamantongomane, kwaye emva koko, ibhotela ye-peanut. Endaweni yoko, zama ukusebenzisa ibhotolo ye-nut eyahlukileyo eyenziwe ngeealmondi okanye i-cashews ukuze ufumane zonke izinto ezintle ngaphandle kwamafutha amabi.

iipecans

Njengama-almonds, iipecans zinokunceda ukunciphisa amanqanaba e-cholesterol kuba ziqulethe iisterol zezityalo. Zikwabonelela ngeevithamini ze-B, eziyimfuneko kwimveliso yamandla.

ipistachio

Iipistachios ngumthombo ogqwesileyo wefiber, iron kunye nevithamin B6. Fafaza i-pistachios yomhlaba kwi-yoghurt, i-porridge, okanye iidethi ezinqunqiweyo okanye amakhiwane ukuze ujabule, wenze idizethi enempilo.

IiWalnuts

I-Walnuts ngumthombo wemifuno we-omega-3 fatty acids (ehlala ifumaneka kwiintlanzi ezinamafutha afana ne-salmon kunye ne-mackerel), eziye zafunyaniswa zinceda ukunciphisa ukuvutha. Ukulandela ukutya okuchasene nokudumba kunokunceda ukunciphisa umngcipheko weemeko ezithile kubandakanya isifo sentliziyo kunye neentlobo ezithile zomhlaza.

Ngokubanzi, onke amandongomane, ngaphandle kwamandongomane, anoluhlu lweenzuzo zempilo. Kubalulekile, ke ngoko, ukubandakanya iindidi ezahlukeneyo kukutya kwakho rhoqo. Enye yeendlela ezilula zokwenza oku kukwenza owakho umxube wehazelnut – ukudibanisa ukhetho lwamandongomane acetyiswayo ngasentla kunye nembewu apha. Gcina oku kwingqayi efrijini kunye ne-snack ezimbalwa ngosuku ngalunye.