Amantongomane: izinzuzo zawo, ukuthi ungazithatha kanjani, ungazijabulela kuphi nokuthi kungani

Amantongomane ayaziwa iminyaka eminingi njengokudla okungenampilo, ikakhulukazi ngenxa yokuphakama kwawo Ukudla kwekhalori. Eqinisweni, kuyisithako esiyisisekelo ekudleni kwethu, esihlwabusayo futhi esinempilo futhi esingenakubalwa izinzuzo nezakhiwo ukufaka isandla emzimbeni wethu.

Aqukethe ikakhulu amafutha angasetshenziswanga, lawo "mafutha amahle" ezinikela, phakathi kokunye, ukunciphisa ubungozi bezifo zenhliziyo nokulawula amazinga amabi we-cholesterol.

Futhi ziyimithombo yamaprotheni yemifino, amaminerali afana ne-calcium, i-magnesium ne-phosphorus, i-folic acid, amavithamini nama-antioxidants. Ngamanye amagama, zingumlingani obalulekile ekudleni, noma ngabe kunjalo, ngobuningi obulinganiselayo.

Namuhla eSumum sichaza ukuthi kungani kufanele udle amantongomane futhi sizokunikeza amathiphu wokuthi ungawanambitha kuphi futhi kanjani ngendlela ephezulu kakhulu.

I-Almond, ukunambitheka kweMedithera

I-alimondi izithelo ezomisiwe ngokugqwesa. Inenani eliphansi lamanzi nokuqukethwe okunamafutha amaningi, yingakho inani lalo eliphakeme lekhalori. Kodwa-ke, zingama-acid nama-polyunsaturated fatty acids, asiza ukuvimbela izinkinga zenhliziyo nokugcina i-cholesterol yakho ilawulwa.

Futhi ingumthombo omuhle kakhulu wamaprotheni wemifino futhi, ngezinga elincane, ama-carbohydrate. Igqame ngokuqukethwe kwayo okuphezulu ku-vitamin E, i-antioxidant yemvelo, amavithamini B, i-folic acid nemicu, ikakhulukazi uma ithathwa ngesikhumba sakho. Ekugcineni icebile nge-calcium, i-phosphorus ne-magnesium.

Iziphuzo zemifino ezisuselwa e-Almond ziyindlela ehlukile kunobisi lwenkomo ukulungiselela, enguqulweni yayo ye-vegan, iziphuzo ezinemfashini ezinjengeGold Milk (ene-turmeric) noma iBlue Latte (enombala we-blue spirulina).

Amantongomane aseBrazil, ingcebo exotic

Okukhulu kunama-alimondi noma ama-cashews, amantongomane aseBrazil ayindlela enhle kakhulu uma uthanda amantongomane.

Zivela eNingizimu Melika, lezi zithelo ziza ngokungathi ziyizicucu ngaphakathi kwegobolondo eliqinile futhi zinkulu njengaleyo kakhukhunathi (abayibiza ngokuthi i-ouriço). Ngenxa yobukhulu bayo nokuqukethwe kukawoyela okuphezulu, amantongomane amabili alezi zinhlobonhlobo alingana ngama-calories neqanda elilodwa. Akukho okunye, akukho okuncane.

Yize isici sabo esithakazelisa kakhulu ukuthi aqukethe amafayela we- amazinga aphezulu kakhulu we-selenium atholakala ekudleni.

Ungumbiwa oyisisekelo wezempilo, kepha kufanele ucatshangwe ngamanani aphakathi. ICasa Ruiz, enezitolo eMadrid naseBarcelona, ​​iyisitolo esibalulekile lapho ungathenga khona, phakathi kwabanye, lesi sithelo sokuqala esomile.

I-hazelnut enhle kunazo zonke emhlabeni

IHazelnut icebe kakhulu ngamaphrotheni, ama-fatty acids angenashukela (njenge-omega-6), imicu.

Kuyigugu leqiniso lamaminerali kanye nezinto ezilandelwayo: ci-alcium, i-phosphorus, i-magnesium, i-iron, i-zinc, phakathi kwabanye, futhi ikakhulukazi i-manganese. Njengama-alimondi, usawoti omncane. Futhi yebo, inamavithamini B, i-vitamin E (antioxidant) ne-folic acid.

I-hazelnut yezinhlobonhlobo Tonda abeZizwe noma iPiedmont hazelnut ibhekwa njengeyona ehamba phambili emhlabeni, hhayi kuphela ngezici zayo ezihlukile zokunambitheka, kodwa futhi nangayo iphrofayli yokudla okunempilo, ohlukaniswe nezinye izinhlobo zase-Italiya nakwamanye amazwe ngokuqukethwe kwawo kawoyela (cishe ama-70%).

Kungakho iyi-PGI (Protected Geographical Indication) yingakho kunabapheki be-TOP abanjengoRicardo Vélez waseMoulin Chocolat abazishaya isifuba ngabo ekuchazeni kwabo, kusuka kumakhekhe kuya kuma-ayisikhilimu angenakuvinjelwa esitolo sabo se-pop-up Helados y Amabhuloki. Isizovulwa kabusha, ngendlela.

Ama-Walnuts, ingcebo ye-omega-3

Kungukudla okusebenzayo, okungukuthi, okukwazi ukukwenza nikeza nsuku zonke isethi elinganiselayo wezinto ezizuzisayo ekudleni kwethu. Amantongomane acebile ngamaprotheni, njengamanye amantongomane, phakathi kwawo i-amino acid methionine ebalulekile.

Zinamakhalori, zinomsoco, zicebile uvithamini E futhi, ngaphezu kwakho konke, i-omega-3Ama-Walnuts angomunye wemithombo yemifino emihle kakhulu ye-polyunsaturated fatty acid. Ngaphezu kwalokho, bagqama ngamaminerali afana ne- i-calcium, i-manganese, ithusi, i-fluorine, i-zinc ne-selenium, futhi enomsebenzi obalulekile we-antioxidant.

Singazidla ziluhlaza, njengesinambitheka Ungadla, noma wenze ubisi lwamantongomane. Ukuhlanza, ukunika amandla, ukukhumbuza kabusha futhi kuvikele impilo yenhliziyo, phakathi kwezinye izinto.

Ibhuku Ubisi Lwemifino komcwaningi kanye nomsabalalisi uMercedes Blasco uqoqa eminye imibono yama-akhawunti mayelana kanjani ukusizakala ngalokhu (nezinye izithako eziningi) imifino osukwini lwethu nosuku ukwenza iziphuzo eziqabulayo nezinomsoco.

Cashew, isithelo esomile senjabulo

I-cashew idabuka e-Amazon futhi iwumthombo onamandla we Amavithamini eqembu B, amaminerali ikakhulukazi ama-acid angenamafutha. Yiba ne- umphumela we-antioxidant ngokunotha kwayo kumavithamini E, flavonoids, amaminerali kanye nezinto ezilandelwayo ezifana ne-zinc, ithusi ne-selenium.

Ngaphezu kwalokho, ngenxa yenhlanganisela phakathi kwe-amino acid tryptophan namaminerali afana ne-phosphorus ne-magnesium, unedumela lokuba nomdlandla kakhulu, nciphisa ukukhathala futhi nokusenza sizizwe sijabule futhi sikhululekile ngokwengeziwe. Indlela enhle kakhulu yokubungaza lokhu kuqhuma kokunambitheka nempilo? Umthamo we-Sal de Ibiza brand cashew.

Phakathi kwezithako zawo, ngaphezu kwalokhu usawoti wasolwandle okhethekile, sithola ingxube ekhangayo yezinongo zeCajun ezinogalikhi, i-paprika, upelepele, ikhumini, i-coriander, upelepele nojinja, phakathi kwezinye izithako.

IPistachio, igolide eliluhlaza

Ingesinye sezithelo ezomisiwe okukhethekile kakhulu futhi kuyabiza. I-Pistachio inesabelo sengxenye yobuhle bayo kumbala wayo oluhlaza okwehlukile, owehlukanisa namanye amantongomane.

Lo mbala ungenxa ye- chlorophyll futhi iba namandla ikakhulukazi lapho izihlahla zikhuliswa endaweni epholile, izithelo zivunwa kusenesikhathi futhi zosiwe emazingeni okushisa aphansi. I-pistachio yiyo unamandla kakhulu (630 kcal nge-100 g) futhi kunjalo ucebile nge-calcium, i-phosphorus, i-potassium namavithamini B3 no-E.

Isithako esiyigugu ekhishini nakumakhekhe, amapistachio “izingwegwe” anosawoti noswidi. Ithrekhi emnandi kakhulu: ukhilimu omnandi we-pistachio onamafutha omnqumo asezintombi asuka eLa Chinata.

IMacadamia, amantongomane e-TOP

Futhi kuthiwani ngenadi iMacadamia, leso sibiliboco esisanda (ngakolunye uhlangothi lomhlaba) sinambitha izimpilo zethu? Izihlahla okuvela kuzo lesi sithelo esomisiwe zingezokudabuka Australia futhi wafika eHawaii ekupheleni kwekhulu le-XNUMXth, zombili lezi zindawo zingabakhiqizi abakhulu beMacadamia.

Yebo, i umkhiqizo usemncane futhi ukuheha kwayo akuyeki ukukhula, yingakho intengo yala makinati iphezulu kakhulu. Usayizi wenathi iMacadamia mkhulu kancane kunalowo we-hazelnut, igobolondo layo liqinile, ukunambitheka kwalo kumnene, cishe kukakhukhunathi kanye nalo Okuqukethwe kwamafutha (ikakhulukazi i-monounsaturated) kuphakeme kunamanye amantongomane.

Kumaprotheni ayo, cishe yonke i- amino acid futhi phakathi kwazo zonke izinto ezibalulekile. Kubuye kubonakale ngamavithamini B namaminerali B njenge-phosphorus, i-iron ne-calcium. Kuyaziwa nangokuthi umuthi waseQueensland.

El Incwadi yamantongomane ka-Avner Laskin yincwadi yokupheka ehlanganayo Izindlela zokupheka ezingama-75 nemibono Izinyo elimnandi elisuselwa kumantongomane, kufaka phakathi i-Chocolate Brownie enhle ene-Macadamia Nuts. Umbono omuhle.

Pinion, zasendle futhi okukhethekile

Inathi kaphayini, kanye nenadi iMacadamia ne-pistachio, enye yamantongomane abiza kakhulu emhlabeni, ngoba ikhilo lingathinta i- I-50 euro.

Ukunambitheka kwayo, “okuluhlaza” ngokwengeziwe uma kuqhathaniswa namanye amantongomane nokuthungwa kwayo, kuyenza ibe isithako esaziswa kakhulu, ikakhulukazi kubuciko bekhekhe. Amantongomane kaphayini acebile isitashi, zinamafutha amaningi futhi zinama-caloric kakhulu, njengoba zinikeza Amakholori angama-670 ngamagremu ayi-100.

Amantongomane, amnandi kakhulu

Amantongomane ngokungangabazeki angenye yamantongomane athandwa kakhulu. Ngokobuchwepheshe hhayi inadi, kepha a imbewu yesitshalo esikhanyayo. Ukunambitheka kwayo kuyigugu langempela, kokubili okuluhlaza nokugazingiwe, inamakhompiyutha ayikhulu angamakhulu ambalwa.

Iphenathi lingumthombo omuhle kakhulu we amavithamini namaminerali, amafutha e-mono ne-polyunsaturated y Vitamin E futhi ekugcineni kwe folic acid. Inikeza amandla amaningi emzimbeni (cishe 560 kcal nge-100) futhi ziqukethe ne-calcium nensimbi.

Amantongomane i-boutique yamantongomane e-premium enesoso sayo futhi enezikhombo ezingaba yikhulu ezivela ezindaweni ezinhle kakhulu zokukhiqiza.

Phakathi kokuhlukile kwayo ukuthi iklayenti ngalinye lingazenzela inhlanganisela yalo ekhethekile nezithako ezifana ne- wasabi, ulamula noma isilili. Ikheli elisha elibaluleke kakhulu labathandi bamantongomane. Lapha amakinati anganambitheka ngezindlela ezahlukahlukene eziyishumi nambili. Ngosawoti, ngaphandle kasawoti, kugobolondo, ngoshizi ngisho nokubhema. Ukuzama.

I-Pecan: i-gourmet enhle kakhulu

Amantongomane asePecan angenye ye- izinhlobonhlobo eziningi zamantongomane. Bavela eNyakatho Melika futhi banokunambitheka okwehlukile okwenza kubathokozise kakhulu njengokudla okulula nakumalungiselelo, ikakhulukazi amnandi.

I-pecan ingenye yamantongomane aphezulu kakhulu okuqukethwe uwoyela (okubuye kuyinikeze ukuthungwa okuntekenteke) futhi amafutha angenawo amafutha. Ziyi-caloric kakhulu, kepha futhi kakhuluama-antioxidants futhi aqukethe i-calcium, i-vitamin A, i-folic acid ne-magnesium. Ngokuqondene namanye amantongomane, idlanzana lala nati liyasiza amazinga egazi aphansi e-cholesterol.

I-«tip» yokongiwa kwamantongomane amaningi: kungcono ukuwagcina ezitsheni ezingangeni moya nasekamelweni lokushisa.