Amantongomane, noma, njengoba usaziwa, amantongomane, kuqala avela ensimini yeBrazil. Namuhla ikhule endaweni enesimo sezulu eshisayo. Naphezu kokuthi okuqukethwe kwekhalori yamanoni kunesisindo esiphakeme, izondlo ziqaphela ukuthi lo mkhiqizo unenzuzo empilweni nakumuntu, kodwa uma kuphela udliwe ngamanani amancane.
I-Peanut akuyona nje isiphuzo esidumile, esithandwa kakhulu yibhiya, isetshenziswa embonini ye-confectionery ngokwenza amaqebelengwane ahlukahlukene, njll. Kusukela emanzini omuncu kuveza amafutha, okuyizinto eziningi ezifana nomnqumo.
Izakhiwo eziwusizo kanye nokulimala kwamantongomane
Ukwakhiwa kwe nut kuhlanganisa hhayi kuphela amavithamini namaminerali, kodwa futhi nenani elikhulu lamaprotheni. Ngakho-ke, abantu abafuna ukwakha imisipha futhi bahlanganyele ngokwezemidlalo, bangadla ngokuphephile. Amantongomane angenakulinganiswa aqukethe amafutha a-monounsaturated ajwayelekile i-cholesterol futhi athuthukise isimo se-arteries. Umkhiqizo onjalo kufanele ngokuqinisekile ube ekudleni kwabantu abanezinkinga zesimiso senhliziyo, ngoba sinesimbi, esenza ngcono ukugeleza kwegazi nomsebenzi wamaseli egazi. Enye impahla ebalulekile esingenakuphuthelwa yikhono lokulungisa amangqamuzana awonakele ngenxa yobukhona be-nicotinic acid. Kulabo ababukela isisindo sabo, ama-peanuts awawusizo nje kuphela ngenxa yokudla kwawo okunomsoco, kodwa futhi ngokutholakala kwe-fibre, ehlanza amathumbu avela ebuhlungu, ama-slags nezinto eziyingozi ezihlukahlukene.
Ngamanani amaningi, amantongomane aqukethe amavithamini e-B, ahlanganyela ekusebenzeni kwazo zonke izitho, ikakhulukazi emsebenzini wesimiso sezinzwa nobuchopho. Ngokusebenzisa njalo amantongomane ngamanani amancane, ungathuthukisa inkumbulo, ukuqeda ukulala nokuhlukunyezwa, ukubhekana nokucindezeleka, ukungezwani kokukhathazeka ngisho nokucindezeleka. Noma kunjalo amavithamini weqembu B anamandla okulwa ne-antioxidants aphikisana nezinqubo zokuguga nokuqhuba umzabalazo osebenzayo ngokumelene nama-radicals mahhala.
Okuqukethwe kwe-caloric ye-walnut
Okuqukethwe kwama-caloric yamanqamu aluhlaza angama-548 kcal ngamagremu angu-100, kanti inani lamaprotheni liyi-26.3 g, amafutha - ama-gramu angu-45.2, nama-carbohydrate ayi-9.7 g. Amantongomane abhekwa njengomkhiqizo omuhle wokudla. Kwanele ukuba udle izingcezu ezimbalwa ukuze ukwanelise indlala futhi uthole amandla. Amantongomane asohlwini lwezidlo eziningi, ngoba kungcono ukuba adle amantongomane amnandi kunengxenye yokudla okunamafutha, kanti okuqukethwe kwekhalori yezinguqulo zokuqala nesesibili kuzoba cishe okufanayo. Kulabo abadla imifino, amantongomane ngokuvamile adlala indima yenyama evinjelwe.
Yini engalimaza ngamanqamu?
Ake sikhulume manje ngokuphikisana nokulimala okungavela ku-peanut. Okokuqala, kufanele kushiwo ukuthi amantongomane asesimweni sezilonda eziqinile, ikakhulukazi ngo-nati eluhlaza. Ngaphambi kokusetshenziswa, amantongomane kufanele ahlungwe.
I-nati engaphethwe ukushisa ingabangela izinkinga ngesistimu yokugaya ukudla. Kumele kuthiwa ngamanqamu asosawoti, okuqukethwe kwekhalori okungu-1005 grams kanye no-605 kcal. Uma isetshenziswe ngobuningi obukhulu, ungabangela ukulondoloza okuketshezi, okuzoholela ekuvupheni nasekuzuzeni isisindo.
Amanoni okuthosiwe
Izakhamuzi zithi uma kugosa, amantongomane abe usizo nakakhulu, ngoba ngenxa yokwelapha okushisa kuhlanganiswa ukwakhiwa okuvimbela, okuvimbela ukuthi kungenzeka ukuthi i- vitamin E iphule. Ngaphezu kwalokho, ngenxa yokuthosa, ukuhlushwa kwama-antioxidants kwandisa amantongomane. Mane ukhumbule ukuthi gazinga kufanele kube ekushiseni okuncane ngaphandle kosawoti namafutha. Ngokuqondene nama-calories, ama-karan okuthosiwe ngamagremu angu-100 kunama-kcal 608.64.