UDina Aronson
Amantongomane nembewu bekuyimithombo ebalulekile yamandla nezakhi kuwo wonke umlando wesintu. Ama-alimondi nama-pistachios aziwa kusukela ezikhathini zeBhayibheli, kanti amanye amantongomane nembewu kuvame ukukhulunywa ngawo ezincwadini.
Izazi-mlando zicabanga ukuthi imiphakathi yasendulo eminyakeni eyi-10 eyedlule yayivuna amantongomane, abese ewasebenzisela ukudla. Ukukhula okubikezelwayo (amantongomane akhula ezihlahleni), impilo yeshalofu ende (ikakhulukazi ebusika), kanye nokuqukethwe okunomsoco okumnandi - zonke lezi zinzuzo zamantongomane zaziziswa kakhulu emasikweni asendulo.
Ngokuthakazelisayo, amaRoma asendulo ayenikeza amantongomane emishadweni, futhi leli siko lisasekhona nanamuhla. Amantongomane, ayesetshenziswa abantu kusukela ngo-800 BC, afika eNyangeni nosomkhathi be-Apollo ngo-1969.
Amantongomane nembewu anothe ngemisoco. Banikeza inani elikhulu lama-kilojoule, amafutha, ama-carbohydrate ayinkimbinkimbi, amaprotheni, amavithamini, amaminerali, kanye ne-fiber.
Izakhamzimba ezincane ezifana ne-magnesium, i-zinc, i-selenium, ne-copper zibalulekile kodwa kungenzeka zishoda ekudleni kwesimanje kwaseNtshonalanga okusekelwe ekudleni okugayiwe, ngisho nasekudleni okusekelwe ezitshalweni. Amantongomane nembewu kuyimithombo enokwethenjelwa futhi ehlwabusayo yalezi zakhi ezibalulekile.
Ngaphezu kwalokho, amantongomane kanye nembewu akuhlangabezani nezidingo eziyisisekelo zokudla okunomsoco, kodwa futhi kuvikela ngokumelene nezifo. Izinhlanganisela ze-Bioactive ezitholakala kumantongomane nezinhlamvu ezisiza ukulwa nezifo zihlanganisa i-ellagic acid, i-flavonoids, i-phenolic compounds, i-luteolin, i-isoflavones, ne-tocotrienols. Amantongomane aqukethe nama-sterol ezitshalo asiza ukwehlisa amazinga e-cholesterol kanye nobungozi bomdlavuza.
Amantongomane aseBrazil angumthombo ongcono kakhulu we-selenium. Amantongomane e-cashew aqukethe insimbi eningi kunamanye amantongomane. Idlanzana lamantongomane kaphayini liqukethe imfuneko yethu yansuku zonke ye-manganese. Imbewu kabhekilanga iwumthombo ocebe kakhulu kavithamini E. Futhi ama-pistachio awumthombo ongcono kakhulu we-lutein, isakhi esibalulekile empilweni yamehlo. Ukufaka izinhlobonhlobo zamantongomane kanye nembewu ekudleni kwakho kwansuku zonke kuqinisekisa ukuthi uthola ibhalansi enempilo yalezi nezinye izakhamzimba ezibalulekile.
Izimiso eziqondisayo nezincomo
Akuyona imfihlo ukuthi amantongomane kanye nembewu kuwukudla okunempilo, kodwa ngeshwa abe nesithombe esibi isikhathi eside - ikakhulukazi ngenxa yamafutha amaningi uma kuqhathaniswa. Kodwa nohulumeni wase-US manje ukhuluma ngokudla amantongomane nembewu.
Ngo-2003, uMnyango Wezempilo wase-United States waqinisekisa izinzuzo zezempilo zamantongomane, umphumela wawo onenzuzo ohlelweni lwenhliziyo nemithambo yegazi, okuyinto enkulu: “Ucwaningo lwesayensi lubonisa, kodwa akufakazeli, ukuthi ukudla ama-ounces angu-1,5 ngosuku njengamantongomane njengokungathi udla amantongomane. ingxenye yokudla okunamafutha aphansi kanye ne-cholesterol ingase inciphise ingozi yesifo senhliziyo.” Ngeshwa, imbewu ayizange ithole ukumenyezelwa okuningi njengamantongomane, nakuba ikufanele ngempela.
Okudumaza kakhulu abantu abadla imifino nabadla imifino, i-USDA isaqhubeka nokubhala amantongomane nembewu eqenjini elifanayo lokudla njengenyama, izinkukhu nenhlanzi, njengoba konke kuyimithombo emihle yamaprotheni. Ngandlela thize, kuyishwa ukuthi amantongomane nembewu kulinganiswa nenyama yezilwane. Inyama kwaziwa ukuthi iyingozi empilweni (ingasaphathwa eyezinye izinkinga zenyama), amantongomane nembewu kwaziwa ngokuvikela impilo. Futhi imvelaphi yabo ihluke ngokuphelele.
Kodwa, ngakolunye uhlangothi, ukuqashelwa kwamantongomane nembewu njengomthombo owamukelekayo wamaprotheni kungabhekwa njengophawu oluhle. Ngenxa yokuthi ukudla kwezitshalo ngokuvamile kubhekwa njengokusezingeni eliphansi kunemikhiqizo yezilwane ngokomsoco, ukuhlanganisa ibhotela lamantongomane nenyama yenkomo kusikisela ukuthi lokhu kudla, okungenani ngezinga elithile, kuyashintshana. Phela, okuqukethwe kwamaprotheni kumantongomane nenyama kuyafana.
Ukuhlolisisa i-2005 USDA Dietary Guidelines kuveza ukuthi amantongomane nembewu empeleni kunconywa kanye nezinhlanzi njengemithombo enempilo yamafutha. Eqinisweni, isizindalwazi sikahulumeni sithi, “Izinhlanzi, amantongomane nembewu kunamafutha anempilo, ngakho khetha lokhu esikhundleni senyama noma inyama yenkukhu.” Isayithi liphinde lithi, "Amanye amantongomane nembewu (isb., ama-flaxseeds, ama-walnuts) ayimithombo emihle kakhulu yamafutha abalulekile, kanti amanye (imbewu kabhekilanga, ama-alimondi, ama-hazelnuts) nawo ayimithombo emihle kavithamini E." Uma singenza lolu lwazi lufinyeleleke kalula, mhlawumbe abantu bangadla amantongomane amaningi nembewu kanye nenyama yezilwane encane, kuzuze isimo sabo sempilo.
Njengama-vegans, asikho isidingo sokuthi silandele izinkombandlela zokudla ezisemthethweni, kodwa izindaba ezinhle ukuthi idokhumenti ye-American Dietetic Association iqukethe izitatimende mayelana nezinzuzo zokudla kwemifino. Amantongomane nembewu kubalwe lapha “njengemidumba, amantongomane, nokunye ukudla okunamaprotheni amaningi.” Umhlahlandlela uthi: "Faka ukudla okubili okuqukethe amafutha e-omega-3 ekudleni kwakho kwansuku zonke. Ukudla okunothe ngamafutha e-omega-3 yimifino, amantongomane, namafutha. Ukuphakelwa isipuni esingu-1 (5 ml) samafutha e-flaxseed, amathisipuni angu-3 (15 ml) we-flaxseed egayiwe, noma 1/4 inkomishi (60 ml) ama-walnuts. Ukuze uthole ibhalansi engcono kakhulu yamafutha ekudleni kwakho, amafutha omnqumo kanye ne-canola yizinqumo ezingcono kakhulu.” Ngaphezu kwalokho, “ukudla kwamantongomane nembewu kungase kusetshenziswe esikhundleni samafutha.”
Mangaki ukudla kwamantongomane nembewu okufanele sihlose ukukudla ngosuku? Kuncike ekudleni kwakho konke. Abadla imifino batuswa ukuba badle ukudla okuyisihlanu kokudla okunothe ngamaprotheni, futhi ukudla okubili kwamafutha, amantongomane, nembewu kungatholakala kunoma yikuphi kwalokhu kudla. Ukuphakelwa kabili kwamantongomane nembewu kungase kwanele. Ukuphakelwa kwamantongomane noma imbewu yi-ounce eyodwa, noma izipuni ezimbili zamafutha.
Inzuzo yezempilo
Ucwaningo oluningi lukhuluma ngezinzuzo zezempilo zamantongomane nembewu, ikakhulukazi ohlelweni lwenhliziyo nemithambo yegazi. Mhlawumbe lokhu kungenxa yokuqukethwe kwamafutha anempilo kanye ne-fiber kuwo, izakhiwo zabo ze-antioxidant, ezinomphumela onenzuzo ekusebenzeni kwawo wonke umzimba. Akuzona izindaba ukuthi isifo senhliziyo singumbulali ohamba phambili e-United States. Nakuba ucwaningo oluningi lugxile emiphumeleni yezempilo yamantongomane, kungenzeka ukuthi imiphumela yezempilo yembewu iyafana. Ucwaningo lubonisa ukuthi emazweni lapho abantu abadla amantongomane amaningi, izifo zenhliziyo nemithambo yegazi ziphansi kunasemazweni lapho abantu abadla amantongomane ambalwa.
Ucwaningo lubonisa hhayi kuphela ukwehla kwamazinga e-cholesterol, kodwa nokufa kwabantu. Ngaphezu kwama-Seventh-day Adventist angaphezu kwama-34 abambe iqhaza ocwaningweni. Labo abadla amantongomane okungenani izikhathi ezinhlanu ngesonto banciphisa amathuba okuhlaselwa yinhliziyo ngesigamu, futhi labo abawadla kanye kuphela ngesonto banciphisa amathuba okuba nesifo senhliziyo ngamaphesenti angu-000 uma kuqhathaniswa nalabo abangawadli. ababengawadli amantongomane. Olunye ucwaningo olwenziwa kwabesifazane abangu-25 lwathola ukuthi labo abadla amantongomane basengozini ngamaphesenti angu-34 yokubulawa yisifo senhliziyo kunalabo abangazange bawadle amantongomane. Muva nje, Ucwaningo Lwezempilo Yabahlengikazi lwabesifazane abangaphezu kuka-500 bathola amazinga aphansi esifo senhliziyo phakathi kwalabo abadla amantongomane njalo uma kuqhathaniswa nalabo abangawadli.
Ngo-2005, ososayensi baqoqa idatha evela ezifundweni ezingu-23 (okuhlanganisa ama-alimondi, amantongomane, ama-pecans, ama-walnuts) futhi baphetha ngokuthi amantongomane angu-1,5 kuya kwangu-3,5 ngesonto, njengengxenye yokudla okunempilo kwenhliziyo, kunciphisa kakhulu izinga lokubi. cholesterol egazini. Okungenani izifundo ezimbili zibonisa izinzuzo ezifanayo zokudla ama-pistachio.
Naphezu kwedumela labo njengekhalori ephezulu, ukudla okunamafutha aphezulu, amantongomane kanye nembewu kungadlala indima ebalulekile ekulahlekelweni kwesisindo. Kanjani? Ikakhulukazi ngenxa yokucindezela ukudla. Amantongomane kukholakala ukuthi anikeza umuzwa wokugcwala, okusiza ukunciphisa ukusetshenziswa kokunye ukudla. Ngempela, ucwaningo lwakamuva luthole ukuthi abadla amantongomane abakhuluphali kunabantu abangadli amantongomane. Ucwaningo lwabantu abangu-65 abalandela uhlelo lokunciphisa umzimba ngo-2003 lwathola ukuthi ukufaka ama-alimondi ekudleni kwabasiza ukuba banciphise isisindo ngokushesha. Olunye ucwaningo lapho abahlanganyeli babedla ama-ounces amathathu amakinati ngosuku lwathola ukuthi izifundo zocwaningo zivame ukunciphisa ukudla kwazo usuku lonke. Bagculiseka ukuthi kwabasiza ekwehliseni isisindo.
Ukudla amantongomane kungase kubambe iqhaza ekugwemeni isifo sikashukela. Ucwaningo olwenziwa yi-Harvard School of Public Health luthole ukuthi ukudla amantongomane kunganciphisa ingozi yohlobo 2 lwesifo sikashukela kwabesifazane. Olunye ucwaningo lwakamuva lubonisa ukuthi ukudla ama-alimondi kusiza ukugwema ukukhuphuka koshukela wegazi ngemuva kokudla.
Kunezifundo ezimbalwa ezibheke ngqo umthelela wokusetshenziswa kwembewu namantongomane engcupheni yomdlavuza. Kodwa-ke, siyazi ukuthi izingxenye ezithile zamantongomane nembewu, okuyi-fiber nama-sterols, zinciphisa ingozi yezinhlobo ezithile zomdlavuza. Ngaphezu kwalokho, manje sesiyazi ukuthi izinhlobo ezahlukene zamafutha zandisa noma zehlisa ingozi yebele kanye neminye imidlavuza.
Amafutha e-Trans, atholakala ekudleni okugayiwe kanye nemikhiqizo yezilwane, namafutha agcwele, atholakala enyameni yenkukhu nasesikhunjeni, nasemikhiqizweni yobisi enamafutha amaningi, ayingozi kakhulu empilweni. Amantongomane nembewu kucebile ngamafutha angagcwele (amaphesenti angama-75 kuya kwangu-80) futhi ngaleyo ndlela ayingxenye ebalulekile yokudla okunciphisa umdlavuza.
Amantongomane kanye nembewu ekudleni kwemifino
Ngokuvamile, abadla imifino kanye nemifino bavame ukudla amantongomane amaningi kanye nembewu kunalabo abangadli imifino. Lokhu akusona isenzakalo esisha. Ngokwesibonelo, eNdiya, amantongomane nebhotela lamantongomane bekuyingxenye ebalulekile yokudla kwemifino izinkulungwane zeminyaka. Abantu abaningi abadla imifino banamuhla ababoni amantongomane kanye nembewu njengokudla okudliwa ngezikhathi ezithile, kodwa njengengxenye yokudla kwabo njalo.
Izinhlobonhlobo zamantongomane nembewu
Ngokungangabazeki uye waqaphela ukuthi kunenqwaba uma kungenjalo amakhulu ezinhlobonhlobo zamantongomane nembewu. Yini okufanele uyikhethe? Ethosiwe? Okuluhlaza? Ubhenyiwe? I-Blanched? Okubabayo? Okuthosiwe ngaphandle kwamafutha kungcono kunokuthoswa ngamafutha, uma kuwukuphela kwesinqumo sakho esitolo segrosa. Kodwa-ke, kungcono ukuya esitolo sokudla sezempilo ngoba amantongomane aluhlaza kanye nembewu yiyona ndlela engcono kakhulu.
Ukupheka amantongomane nembewu kucekela phansi imisoco evikelayo kodwa kusiza ukugcina amantongomane nembewu ukuthi kungonakali. Ngakho-ke, lapho uthenga amantongomane nembewu eluhlaza, udinga ukubheka umthombo onokwethenjelwa futhi ophephile, ngoba uma ugcinwe ngendlela engafanele, amantongomane aluhlaza kanye nembewu kungaba umthombo wokungcola kwamagciwane. Uma uthenga amantongomane anongiwe, hlola amalebula ngoba i-gelatin yengezwa kweminye yemikhiqizo enambitheka. Amantongomane abhenyiwe noma amaswidi angase abe namafutha angeziwe, ushukela, usawoti, i-monosodium glutamate, nezinye izithasiselo. Futhi, kunengqondo ukufunda amalebula futhi uthembele ikakhulukazi kumantongomane aluhlaza kanye nembewu.
izinkinga zokungezwani nokudla
Yiqiniso, akuzona zonke izinto eziphilayo eziwabekezelela amantongomane nembewu. Ukungezwani namantongomane kuvame kakhulu, futhi ukungezwani nembewu kwenza kuvame kakhulu, i-sesame iphezulu ohlwini lwezinto ezingezwani nomzimba. I-Allergies ivame kakhulu ezinganeni nasebancane.
Abantu abaningi abangakwazi ukubekezelela uhlobo olulodwa noma ngaphezulu lwamantongomane noma imbewu babekezelela abanye kahle. Ezimweni ezimbi kakhulu, wonke amantongomane nembewu kufanele agwenywe. Kuzilwane ezidliwayo ezidinga ukukhawulela ukudla kwazo amantongomane nembewu, ubhontshisi namalentile yizona ezithatha indawo engcono kakhulu, kuhlanganiswe nenqwaba yemifino, uwoyela we-canola nemikhiqizo yesoya ecebile nge-omega-3 fatty acids. Ngenhlanhla, i-allergies ye-flaxseed ayivamile, futhi ngokuvamile iphephile kulabo abane-allergies kwezinye izimbewu namantongomane.
Kubandakanya Amantongomane Nembewu Ekudleni Okusekelwe Kwezitshalo Okunempilo
Ubani owathi okuwukuphela kwendlela yokujabulela amantongomane nembewu iwukuba udle amadlanzana awo? Ziningi izindlela zokudala zokuzingeza ekudleni kwakho nasekudleni kwakho okulula. Cishe wonke amantongomane nembewu kungenziwa kuthosiwe noma kube yimpuphu. Faka amantongomane nezinhlamvu zakho ozithandayo ekuwomiseni i-oatmeal, iphalishi, irayisi, i-pilaf, i-pasta, amakhukhi, ama-muffin, amakhekhe, ama-waffles, isinkwa, isaladi, isoso, i-veggie burger, isitshulu semifino, iyogathi ye-soy, isobho, ama-casseroles, ophaya, amakhekhe, iqhwa ukhilimu namanye ama-dessert, ama-smoothies nezinye iziphuzo. Ukugazinga amantongomane nembewu kuwanika ukunambitheka okumnandi, okucebile. Indlela elula yokosa amantongomane ukuwafaka kuhhavini imizuzu emi-5 kuya kweyi-10.
Ukugcinwa okufanele kwamantongomane nembewu
Ngenxa yokuqukethwe kwawo kwamafutha amaningi, amantongomane kanye nembewu kungashintshashintsha uma evezwe ukushisa, umswakama, noma ukukhanya isikhathi esithile. Gcina amantongomane aluhlaza angafakwanga amagobolondo izinyanga eziyisithupha kuya onyakeni owodwa endaweni epholile neyomile. Amantongomane athengwa esitolo agcina izinyanga ezintathu kuya kwezine ezingeni lokushisa elilingana negumbi esitsheni esingangeni moya, noma izinyanga eziyisithupha esiqandisini, noma unyaka efrijini.
Ama-flaxseed aphelele angagcinwa esitsheni esingangenisi umoya unyaka owodwa, futhi impushana yefilakisi ingagcinwa esitsheni esingangenisi umoya, esimnyama esiqandisini izinsuku ezingafinyelela kwezingu-30, futhi isikhathi eside efrijini.
Lapho sithenga, sikhetha amantongomane ahlanzekile futhi angenawo imifantu (ngaphandle kwama-pistachios, avulekile isigamu). Imbewu ye-sesame, ubhekilanga, ithanga, nefilakisi, ama-alimondi namantongomane, mhlawumbe namanye amantongomane nembewu, ingamila. Amantongomane ahlumile nembewu kucebile ngemisoco, futhi abashisekayo bathi izakhi eziphuma emahlumela zimunca kangcono kunamantongomane omisiwe nembewu. Yiqiniso, izici zomsoco zamahlumela ziyamangalisa! Ungakwazi ukuhluma amantongomane nembewu ngokwakho, noma ungathenga amahlumela esitolo. Kunenqwaba yezincwadi namawebhusayithi ngesihloko.
Bheka umthombo othembekile, owaziwa kakhulu wamantongomane nembewu. Khetha imakethe enenzuzo ephezulu, qiniseka ukuthi iziqondiso zokuphepha kokudla (isib. ukusetshenziswa kahle kwamagilavu, izidingo zokuhlanzeka) ziyalandelwa. Ngisho nezitolo ezihamba phambili azisona isiqinisekiso sokusha kwamantongomane; uma uthola iphunga elincane elingajabulisi, buyisela amantongomane esitolo. Uma ungasitholi isitolo esiseduze esinokukhetha okuhle kwamantongomane amasha nembewu, hlola isitolo se-inthanethi. Vakashela isitolo se-inthanethi esisezingeni elivelele ezilinganisweni zenjini yokusesha futhi esinezibuyekezo ezinhle zamakhasimende kanye nenqubomgomo yokubuyisela efanelekile. Uma unenhlanhla, ungathenga umkhiqizo ngokuqondile kumenzi!
Imbewu Yompetha: Ifilakisi neHemp
Imbewu yefilakisi iyigugu elikhulu ekudleni kwemifino. Futhi banomlando othakazelisayo. Kukholakala ukuthi i-flax yaqala ukutshalwa eBhabhiloni ngo-3000 BC. UHippocrates wasebenzisa iflakisi ukwelapha iziguli ezinezinkinga zokugaya ukudla cishe ngawo-650 BC. Cishe ngekhulu lesi-XNUMX, uCharlemagne waphasisa imithetho edinga abantu ukuthi bengeze iflaksi ekudleni kwabo ngoba ilungele impilo. Akudingekile ukuba sidle ama-flaxseed, kodwa wayeqiniseka ukuthi kuwumqondo omuhle ukwenza wonke umuntu anakekele impilo yakhe!
I-Flaxseeds ingenye yemithombo engcono kakhulu yezitshalo yamafutha e-omega-3, futhi iqukethe ama-lignans, ama-anti-carcinogens, ne-boron, amaminerali abalulekile empilweni yamathambo. Kungcono ukuzidla ziphelele, ukuze imisoco igcinwe kangcono (izinhlamvu ezincane kulula ukuzigwinya ziphelele). Ungakwazi futhi ukwengeza ama-flaxseeds emhlabathini kuma-cereals nama-smoothies. Futhi uma udinga indawo yeqanda ekuphekeni, hlanganisa isipuni esingu-1 sembewu yomhlabathi ye-flaxseed nezipuni ezi-3 zamanzi.
Imbewu ye-Hemp ingomunye umthombo omkhulu we-omega-3 fatty acids futhi isetshenziswa kakhulu kuma-cereals, ubisi, amakhukhi kanye no-ayisikhilimu. Imbewu (kanye namafutha ayo) inempilo kakhulu.
Kungani ungasebenzisi amafutha nje?
Amafutha efilakisi kanye ne-hemp aqukethe amafutha amaningi e-omega-3 kunembewu yonke. Empeleni akuwona umqondo omubi ukusebenzisa amafutha acebile omega-3 ngokulinganisela. Kodwa amafutha akufanele athathe indawo yembewu, kufanele futhi afakwe ekudleni. Imbewu yonke iqukethe i-fiber nezinye izakhi ezibalulekile ezingangeni emafutheni.
Amafutha aphezulu ku-omega-3s awona ngokushesha futhi kufanele afakwe esiqandisini futhi asetshenziswe phakathi namasonto ambalwa. Lawa mafutha alungele ukugqoka isaladi nama-smoothies, kodwa awafanele ukupheka emlilweni. Imifino enempilo kufanele ihlose ukudla isipuni esingu-1/2 kuya ku-1 kawoyela we-flaxseed noma we-hempseed ngosuku, kuye ngokudla okusele.
Isiphetho
Uma ungumuntu othanda imifino oqinile futhi uyayikhathalela impilo yakho, amantongomane nembewu kufanele kube yingxenye yokudla kwakho kwansuku zonke. Izakhi zazo zokudla okunomsoco, ingasaphathwa ukunambitheka kwazo nokuhlukahluka kwazo, zizokusiza ukuthi uhlele uhlelo olufanele lokudla kwemifino olunempilo futhi olumnandi ngangokunokwenzeka.