Okuqukethwe
Ihlathi eliminyene lase-Amazonia liyikhaya lokutshala izinhlobo ezihlukile emhlabeni ezinjengamantongomane aseBrazil, i-acai berry, i-guarana, engatholakali kwenye indawo emhlabeni.
Akwaziwa kakhulu emphakathini jikelele, amantongomane aseBrazil nokho anezinzuzo eziningi ezihlukile kubantu. Leli nati limnandi njengoba lingadliwa futhi lisetshenziswe ngezindlela eziningi ezahlukene. Zitholele izinzuzo zezempilo ezingu-9 zamantongomane aseBrazil.
Yini i-Brazil nut?
Umlando wamantongomane aseBrazil
Igama lesayensi le-Brazil nut lithi "Bertholletia excelsa". Amantongomane aseBrazil angamantongomane anomsoco (1).
Zimnandi kakhulu futhi ziza kithi zivela esihlahleni esiseNingizimu Melika esinegama elifanayo. Lesi sihlahla sidabuka emazweni aseNingizimu Melika, kuhlanganise neVenezuela, iColombia, iPeru, neBrazil; futhi ngokuvamile ingatholakala osebeni lwemifula emikhulu.
Lamantongomane athengwa kakhulu evela ezwenikazi laseNingizimu Melika futhi manje angatholakala emhlabeni wonke.
Amantongomane aseBrazil adliwe abomdabu besifunda sase-Amazon okungenani kusukela e-Upper Paleolithic, cishe eminyakeni eyi-11 edlule.
Kodwa-ke, ukukhulunywa okokuqala kwamantongomane aseBrazil avela emithonjeni yaseNtshonalanga kwaqala ngo-1569.
Ngalesi sikhathi abahloli bamazwe baseSpain nabasePortugal bawela iNingizimu Melika ukuyolwa nokugqilaza abantu bomdabu.
Omunye walaba bahloli bamazwe, umnqobi waseSpain okuthiwa uJuan Álvarez Maldonado, “wathola” amantongomane aseBrazil ngesikhathi ehlola isifunda soMfula iMadre de Dios ePeru.
Ngakolunye uhlangothi, kwakungabahwebi baseDashi abethula la mantongomane eYurophu ekuqaleni kwekhulu lesi-XNUMX. Kwathatha iminyaka eyikhulu ukuba amantongomane aseBrazil adume.
Ukukhiqizwa kwamantongomane eBrazil
Kungani leli nati seliyinsakavukela umchilo wesidwaba futhi lithandwa kakhulu?
Kulula, okuqukethwe okunamandla kwezakhamzimba kwenza lamantongomane abaluleke kakhulu njengokudla okunempilo okungathuthukisa impilo ngempumelelo.
Lokhu okuqukethwe futhi kusiza ukunciphisa ingozi yezifo eziningi nezinkinga zempilo.
Ngeshwa, ukukhiqizwa kwamantongomane eBrazil kwehle kakhulu kule minyaka edlule, futhi manje akukho emthethweni ukugawula isihlahla se-nut saseBrazil eBrazil.
Ukwakhiwa kwamantongomane aseBrazil
Ama-Amazon oMdabu asewazisa amakhulu eminyaka lamantongomane amnandi, ewanikeza amaprotheni, amafutha, nezinye izakhi ezibalulekile. Ukuze ufunde kabanzi ngale ndaba, nanka amaqiniso ayisisekelo omsoco mayelana namantongomane aseBrazil:
- Ama-monounsaturated fatty acids: Amantongomane aseBrazil anothe ngamafutha e-monounsaturated njenge-palmitoleic acid ne-oleic acid.
Lawa ma-fatty acids asiza ukwehlisa izinga le-cholesterol ye-LDL noma “i-cholesterol embi” egazini. I-100g yamantongomane aseBrazil inikeza cishe ama-calories angu-656, kodwa lawo mafutha amahle, ungakhathazeki.
- Uvithamini E: Amantongomane aseBrazil nawo angumthombo omkhulu kavithamini E, aqukethe cishe i-7,87 mg nge-100 g ngayinye.
I-Vitamin E iyi-antioxidant enamandla e-lipid encibilikayo. Kuyadingeka ukugcina ukuthembeka kolwelwesi lwamafinyila kanye nesikhumba ngokuluvikela kuma-radical free oxygen.
- I-Selenium (2): Amantongomane aseBrazil aqukethe amazinga aphakeme kakhulu we-selenium. I-100 g yama-walnuts inikeza cishe i-1917 μg, noma i-3485% yokunconywa kwansuku zonke kwe-selenium, okukubeka phakathi kwemithombo yemvelo eyinhloko yale mineral.
I-Selenium iyi-cofactor ebalulekile ye-enzyme ye-antioxidant, i-glutathione peroxidase. Ukuphakelwa okuncane kwamantongomane aseBrazil ngosuku kunikeza le selenium eyanele.
Ukwengeza, njengama-alimondi namantongomane kaphayini, amantongomane aseBrazil nawo awanawo amaprotheni e-gluten. Ngalesi sizathu, zingesinye sezithako ezithandwa kakhulu ekulungiseleleni izindlela zokupheka zokudla ezingenayo i-gluten.
- Amanye Amaminerali: Ngaphezu kwe-selenium, aqukethe amazinga aphezulu kakhulu amanye amaminerali njengethusi, i-magnesium, i-manganese, i-potassium, i-calcium, insimbi, i-phosphorus ne-zinc.
- Amavithamini B: Lamantongomane anokhilimu nawo angumthombo omkhulu wamavithamini B, njenge-thiamine, i-riboflavin, i-niacin, i-pantothenic acid, i-vitamin B-6 (i-pyridoxine), ne-folate.
Ngokuhlangene, la mavithamini asebenza njengama-cofactors ama-enzyme e-metabolic ngesikhathi se-cell substrate ngaphakathi komzimba.
Ukufunda: Gcwalisa uvithamini C nge-acerola
Izinzuzo zezempilo eziyi-9 zamantongomane aseBrazil
Njengoba ingelinye lamantongomane anempilo kakhulu emakethe, naphezu kokuqukethwe kwawo kwamafutha amaningi, kunesidingo esikhulu saleli nati elimnandi elinsundu, ikakhulukazi ngalezi zinzuzo ezilandelayo:
Lamantongomane athuthukisa impilo yenhliziyo
Enye yezinto eziphikisanayo futhi ezuzisayo ngamantongomane aseBrazil okuqukethwe kwawo okumangazayo okuphezulu kwamafutha angenashukela aphilile, aziwa kakhulu ngokuthi "i-cholesterol enhle" noma i-omega-3 fatty acids.
Lezi zinhlobo zamafutha angahlanjululwanga zihambisana nokulinganisa iphrofayli yomzimba we-cholesterol nokwenza ngcono impilo yenhliziyo, ikakhulukazi ngokususa i-omega-6 fatty acids eyingozi emzimbeni nasenhlizweni yenhliziyo (3).
Kulolu cwaningo, ngemva kokuhlolwa okuningana, abacwaningi baphetha ngokuthi ukusetshenziswa kwamantongomane aseBrazil kungakhuphula kakhulu izinga le-cholesterol enhle.
Amantongomane asiza futhi ukwehlisa amazinga e-cholesterol embi. Lezi ziphetho zingenziwa kuphela amahora angu-9 ngemva kokusetshenziswa kwamagremu angu-20-50 amantongomane aseBrazil yizihloko zocwaningo.
Ukunakekelwa kwesikhumba
Iphrofayili ephelele yevithamini kanye nezakhamzimba kumantongomane aseBrazil ikwenza kube kuhle kakhulu ekuthuthukiseni impilo yesikhumba.
I-selenium kumantongomane aseBrazil inikeza isikhumba ukukhanya okunempilo. Ithuthukisa ukuqina kwesikhumba, ngaleyo ndlela ivimbele ukuguga ngaphambi kwesikhathi.
Lokhu kungenzeka ngoba i-selenium ivuselela umsebenzi we-glutathione, isakhi esinamandla sokulwa ne-antioxidant esingasusa ama-radicals mahhala kumangqamuzana esikhumba abangela imibimbi ngisho nomdlavuza wesikhumba.
Ukwelashwa kwezinduna
Okuqukethwe okuphezulu kwe-zinc kwamantongomane aseBrazil kubonisiwe ukuthi kuvikela induna noma kunciphise ukuvela kwayo. Lokhu kungatholakala ngokusetshenziswa okujwayelekile kwamantongomane noma ngokufaka uwoyela we-nut waseBrazil endaweni ethintekile.
Ukucebile kwamavithamini nama-antioxidants emafutheni kuyimbangela eyinhloko yaleli khono lokuvikela (4).
Ukufunda: Izinzuzo eziyi-10 ze-fenugreek
Weight Loss
Izakhamzimba ezitholakala kumantongomane aseBrazil, njengamaprotheni kanye nama-carbohydrate ayinkimbinkimbi, ziwenza abe yisidlwana esanelisayo.
Lapho la makinati edliwa, awuthambekele kakhulu ekudleni ungaphezi futhi uzokwazi ukugcina ukulawula ama-calories amaningi kusuka kokudla okulula okungenampilo.
Idlanzana lamantongomane aseBrazil liqukethe cishe ama-calories angama-200, ngakho-ke kungakuhle ukuthi unciphise ukusetshenziswa kwalawa nati. Noma kunjalo, ukusetshenziswa okusesilinganisweni kungakhuphula ngempela imizamo yokulahlekelwa isisindo.
Ukukhuthazwa kohlelo lokugaya ukudla
Okuqukethwe yifayibha kumantongomane aseBrazil kuwenza alungele ukwenza kahle uhlelo lokugaya ukudla. I-Fiber isiza ukunyakaza kwe-peristaltic ngokusebenzisa uhlelo lwe-gastrointestinal.
I-fiber yenza kube lula ukuthi ukudla kudlule ohlelweni lokugaya ukudla futhi kukhishwe imisoco eminingi ngangokunokwenzeka.
Kungasiza futhi ukuvimbela izilonda zesisu, ukuqunjelwa, ukuqunjelwa, amajaqamba nezifo ezimbi njengomdlavuza wekoloni.
Ukuthuthukiswa komsebenzi we-hormonal
I-selenium e-Brazil nuts idlala indima enkulu ekusebenzeni kahle kwendlala yakho yegilo.
Ngokuqinisekisa ukusebenza okufanele kwendlala yakho yegilo, ukuhlushwa okuphezulu kwe-selenium kuzoqinisekisa ukwanda komzimba.
Ukuthuthukiswa kwamasosha omzimba
Noma yikuphi ukudla okunomsoco ophakeme kangaka kuyasiza ekuqiniseni amasosha omzimba.
Okuqukethwe kwevithamini C kusebenza ngokumangalisayo nge-selenium ne-zinc ukuze kugqugquzelwe ukukhiqizwa kwamangqamuzana amhlophe egazi kanye nenhlanganisela ye-antioxidant emzimbeni wonke ukuze kuncishiswe ama-radicals mahhala.
Konke lokhu kusiza ekuvimbeleni izifo eziningi ezingapheli; okuhlanganisa umdlavuza nesifo senhliziyo.
Igalelo ekukhuleni nasekulungiseni
Amaprotheni adlala indima ebalulekile ekugcineni impilo. Ikakhulukazi ngoba kuyadingeka ekukhuleni kwemisipha, ukukhiqizwa kwamandla, ukukhula kwamangqamuzana, ukulungiswa nokuphulukiswa kwesilonda.
Amantongomane aseBrazil awumthombo obalulekile wamaprotheni, ngakho angaba isikhuthazi esiwusizo ekugcineni amazinga akho amaprotheni.
UVitamin C kumantongomane aseBrazil nawo uyingxenye enkulu ye-collagen, enye ingxenye ebalulekile yokukhula komuntu; kanye nokulungisa imithambo yegazi, izicubu namaseli.
Isiza ukusetshenziswa kwezakhamzimba
Amazinga aphezulu e-magnesium atholakala kumantongomane aseBrazil asiza ukugqugquzela ukumuncwa okusebenzayo kwemisoco ohlelweni lokugaya ukudla (5).
I-Zinc futhi ingenye yezinto ezinzima kakhulu ukuzithola ekudleni okujwayelekile, futhi amazinga aphezulu ezakhamzimba zemvelo kumantongomane aseBrazil asiza ukulinganisela lokhu kushoda okuvamile.
Ukusetshenziswa okuhlukile kwamantongomane aseBrazil
Ukusetshenziswa Kwezokwelapha
Amantongomane aseBrazil anama-kilojoule amaningi, aqukethe inani elihle lamavithamini, ama-antioxidants namaminerali.
Amantongomane aluhlaza asikwa abe amayunithi amancane kusetshenziswa imishini emikhulu yokugoqa. Ngezidingo zasendlini, umshini omncane we-nutcracker noma isibopho sesandla sanele.
Amantongomane aseBrazil angadliwa ngaphandle kokuhambisana. Ngaphezu kwalokho, zingabekwa futhi, zibe nosawoti noma zibe mnandi.
Zibuye zisetshenziswe kuma-puddings, pesto, chocolate bar kanye nama-cereal bars. Amantongomane aseBrazil agayiwe asetshenziselwa ukufafaza amasaladi ezithelo noma emifino.
Lamantongomane ayasetshenziswa nakuma-dessert, ikakhulukazi kumakhekhe ezithelo. Ungabuye ubangeze esobheni; kanye nezitsha zenyama nemifino.
Uwoyela waseBrazil nut usetshenziselwa ukugqoka nokupheka.
Okunye ukusetshenziswa
Uwoyela wamantongomane waseBrazil, okhishwe kulawa nati, unokusetshenziswa okuningi kwezokwelapha ngokwesiko njengoyili omollient nowoyela wokubhucungwa.
Iphuzi ngokukhanyayo ngombala futhi inephunga elimnandi elimnandi. Impahla yaso emollient isiza ukuvikela isikhumba ekomeni.
Ibuye isetshenziselwe ukupheka, kodwa futhi njengamafutha abalulekile emithini yendabuko ku-aromatherapy, ezimbonini zemithi nezimonyo.
Ungadliwa
Ubisi lwamantongomane lwaseBrazil
Uzodinga
- 2 izinkomishi zamantongomane ase-brazil
- 4 izinkomishi zamanzi amaminerali
- 1-2 wezipuni ze-vanilla extract
Ukulungiselela
- Gcoba amantongomane akho eBrazil emanzini abandayo amahora ayisishiyagalombili.
- Ekupheleni kwesikhathi, lahla amanzi bese ugeza amantongomane akho kahle. Faka amantongomane ku-blender yakho ngamanzi amaminerali ne-vanilla. Hlanganisa izakhi kahle.
- Sebenzisa indwangu emhlophe noma isisefo ukuze uqoqe ubisi kumantongomane.
- Sebenzisa ingemuva lesipuni ukuqoqa lonke ubisi emantongomaneni.
Ungagcina i-pulp ukuze uthole okunye ukusetshenziswa (6).
Inani lokudla okunempilo
Ubisi lwamantongomane lwaseBrazil lunothile futhi luswidi njengobisi lwe-alimondi. Inothile nge-selenium. I-Selenium isebenza emzimbeni njenge-antioxidant.
Ilwa nokuqhubekela phambili nokwanda kwama-radicals mahhala. Ivimbela umsebenzi wamaseli akhuthaza ukuguga.
I-Selenium inomthelela omuhle ekuzaleni. Isekela amasosha omzimba ngokujwayelekile. Iphinde iqinise i-thyroid yakho futhi isebenze ngokulwa nesifuba somoya.
Amantongomane aseBrazil nawo anothile ngamaminerali, i-Omega-6, izakhi zokulandelela kanye namaprotheni emifino.
Ngincoma kakhulu lolu bisi olunothe kakhulu.
Uzodinga:
- 2 ¼ izinkomishi zikafulawa
- 200 amagremu ebhotela
- 2 amaqanda
- 1 inkomishi yamantongomane ase-brazil
- 200 amagremu kashukela noma ngaphansi kuye ngohlobo lwakho
- 1 ithisipuni ye-vanilla extract
- 200 amagremu kakhukhunathi ogayiwe
- 1/2 isipuni semvubelo
- ¼ isipuni sikasawoti
Ukulungiselela
- Endishini, shaya ushukela nebhotela yakho kuze kube yilapho ingxube iba bushelelezi futhi ibe ukhilimu. Faka amaqanda akho bese ushaya ingxube.
Engeza i-vanilla bese ushaya ingxube futhi.
- Kwesinye isitsha, hlanganisa ufulawa, i-baking powder, usawoti.
- Hlanganisa nabo. Yengeze kancane kancane ezixubeni ezinokhilimu ezitholwe ngaphambilini.
Lapho imixube emibili ifakiwe kahle, engeza ukhukhunathi ogayiwe namantongomane aseBrazil ekugcineni.
- Spread iphepha lesikhumba ebhodini lakho lokubhaka
- Ukusebenzisa i-ice cream scoop, beka inhlama ebhodini lokubhaka. Ngiyacela
zihlukanise ngamasentimitha ambalwa ukuze zilingane kahle futhi zihlale zizinhle ngemva kokupheka.
- Ukuze amakhukhi abukeke emuhle lapho ebhaka, qikelela ukuthi uthambise amabhola ahleliwe usebenzisa ifosholo lasekhishini noma ucezu lwephepha lokubhaka.
Lokhu kuzovumela amakhukhi ukuthi abhakwe kahle.
- Bhaka amakhukhi akho ku-180 degrees Celsius imizuzu engu-10-15 ngaphambi kokuwasusa kusuka kuhhavini.
Inani lokudla okunempilo
Kula makhukhi unokudla okubalulekile okufana nokhukhunathi ogayiwe, amaqanda namantongomane aseBrazil.
Ukhukhunathi usiza ukuzinzisa amazinga kashukela egazini, usiza ukugaya. Iletha iphunga elimnandi kumakhukhi akho. Ukhukhunathi ucebile nangamaminerali novithamini B6.
Amaqanda anothe kakhulu ngamavithamini B2, B6, B12, selenium, namanye amaminerali amaningana. Bacebile futhi ngamaprotheni.
Amantongomane aseBrazil akunikeza amaminerali amaningana njenge-selenium kanye nezinye izakhi eziningi. Ngenxa yamantongomane, amakhukhi akho anokhilimu, athambile futhi athambile.
Iresiphi yemifino ye-Pro
Uzodinga:
- ½ inkomishi yamantongomane aseBrazil
- Juice ijusi kalamula
- 4 wezipuni zamafutha omnqumo
- 2 amathisipuni weparsley
- 1 ithisipuni yerosemary
- 2 ama-clove kagalikhi, ahlanziwe
- 1/2 isipuni umhlabathi pepper
- 1 ithisipuni ye-thyme
Ukulungiselela
Gcoba amantongomane akho emanzini amahora angu-6. Zigcine esiqandisini amahora angu-6. Ekupheleni kwesikhathi, khipha amantongomane akho bese uwachoboza.
Epanini lokuthosa eliya emlilweni, nsundu amakhambi ngamafutha omnqumo. Bese wengeza ezinye izithako kuhlanganise namantongomane.
Pheka phezu komlilo ophakathi, bese upheka emlilweni ophansi cishe imizuzu eyi-XNUMX.
Inani lokudla okunempilo
Le recipe iwukudla kwemifino futhi inikeza zonke izakhamzimba umzimba ozidingayo.
Ukuqapha
Amantongomane aseBrazil acebe kakhulu ngeselenium njengoba sishilo ngenhla. Ngakho gwema ukusetshenziswa ngokweqile. Isidingo sethu se-selenium sansuku zonke ngu-0,4 mg noma ama-micrograms angama-400.
Ukusetshenziswa isikhathi eside ngokweqile kwamantongomane aseBrazil kuzoholela ebuthini nasezinkingeni zempilo (8).
Ngaphezu kwalokho, i-selenium eyengeziwe emzimbeni ingaholela ekulahlekelweni izinwele kanye nezinzipho eziphukayo. Lokhu kuyiqiniso kuphela nge-selenium esengezo sokudla.
I-selenium ekudleni okufana namantongomane aseBrazil ayikwazi ukwenza izinwele zakho ziphume futhi izinzipho zakho zibe brittle.
Ngokudla amantongomane amaningi aseBrazil, uzibeka ezinkingeni zokugaya ukudla njengokuqunjelwa kanye negesi. Abanye abantu baba nokungezwani komzimba nezimo ezifana nezikhumba, izinkinga zomlomo, ukuphefumula kabi, ukukhathala, uvalo.
Uma udla amantongomane amaningi e-Brazil, uzibeka obala ekusebenziseni ama-calories amaningi, okuyingozi empilweni yakho.
Nciphisa ukusebenzisa kwakho amantongomane aseBrazil kube kanye ngesonto noma kabili ngenyanga.
Amantongomane aseBrazil adliwe ngokweqile isikhathi eside angaholela ezinkingeni zomfutho wegazi ophakeme, isifo sikashukela kanye nokukhuluphala.
Isiphetho
Amantongomane aseBrazil aqukethe izakhamzimba eziningana. Kungakhathaliseki ukuthi ukwelapha i-tyroids yakho, qinisa izinga lakho le-cholesterol noma ukwelapha izinduna. Kodwa uma ubheka okuqukethwe kwawo kwekhalori ephezulu, ngikweluleka ukuthi uwadle ngokusesilinganisweni.
Uma uyithandile i-athikili yethu, sicela usazise ngesithupha ekhasini lethu.