Ngesikhathi sokukhulelwa, ngezinye izikhathi uvuka indlala enkulu, lapho ufuna ukudla kaningi futhi ngobuningi. Okubaluleke kakhulu, ukungathandi ukudla "okubi" njengama-chips. Inzuzo enkulu kakhulu yomzimba ukuletha izithelo, amajikijolo, namantongomane.
Ngaphezu kwalokho, izinzuzo zokusetshenziswa kwalezi zingane zadlulela ngisho nasenganeni engakazalwa. Kuleso siphetho kwafika ososayensi baseSpain abavela e-Barcelona Institute for health global. Bakhombisile ukuthi ukudla amantongomane ngesikhathi sokukhulelwa kuyasiza ekukhuleni kwengqondo yezingane.
Ngakho-ke, bafunde abesifazane abangaphezu kuka-2,200 90 izindaba zabo ezifakazela ukuthi izingane zomama ezifakiwe ekudleni kwazo nama-walnuts, ama-alimondi, noma amantongomane ephayini ngesikhathi sokukhulelwa zazinezinga eliphakeme lokukhalipha, inkumbulo nokunakwa. Ikakhulukazi, sikhuluma ngokusetshenziswa kwama-30 g wamantongomane ngesonto (izingxenye ezintathu zama-XNUMX g ngayinye) phakathi ne-trimester yokuqala yokukhulelwa.
Ngokusho kochwepheshe, lo mphumela ungenxa yamantongomane, ama-folic acid amaningi, namafutha acid abalulekile - i-omega-3 ne-omega-6 - anqwabelana ezicutshini zezindawo zobuchopho ezibhekele ukunakekelwa kwememori. Ngakho-ke, amantongomane ngesikhathi sokukhulelwa abalulekile ekuthuthukiseni uhlelo lwezinzwa lengane esikhathini eside futhi kufingqa abacwaningi.
Yimaphi amantongomane okungcono ukuwadla ngesikhathi sokukhulelwa
- Ama-walnuts, uphayini, amakinati, ama-hazelnuts, ama-alimondi, ama-pistachio - lawa manati anezakhi zawo zamaprotheni ezitshalo, ama-carbohydrate, i-fiber yokudla, ama-fatty acid, amavithamini, kanye nokwakheka okunothile kwezakhi ezincane nezama-macro.
- Ama-Walnuts abalwa ngokokuqukethwe kwe-iron, ama-fatty acids, namaprotheni.
- Ku-nuclei yomsedari kugxilwe kuzo zonke izakhamzimba ezibaluleke kakhulu embungwini.
- AmaCashews amakhalori aphansi kakhulu futhi asiza ekuqiniseni umfutho wegazi.
- I-hazelnut idume ngenhlanganisela yayo engavamile yamaprotheni kanye ne-vitamin E, ekhuthaza ukukhula nokuthuthukiswa kwezicubu zemisipha yengane.
- I-almond idume nge-phosphorus ne-zinc yayo.
Isilinganiso esiphezulu samantongomane angama-30 amagremu ngosuku. Ukuthenga imikhiqizo esitolo noma emakethe, kungcono ukunikeza okuthandayo kumantongomane angalashwa.