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Amantongomane kunye nembewu zithathwa njengokutya okusemgangathweni. Iingcali zezempilo kwihlabathi liphela zixinezelekile ngezibonelelo zokwenza ezi zinto zincinci zimangalisayo emzimbeni wethu.
Ngaphambili babethintelwe kumxholo wabo weoli, iswekile kunye neekhalori, ngoku benza indlela yabo ephezulu yoluhlu lokutya okusempilweni. Amandongomane aqukethe amafutha kodwa ngamafutha asempilweni afunwa ngumzimba wethu.
Iikhalori eziqulathiweyo zitshisiwe ngenxa yamandla akhawulezileyo kwaye azigcinwa njengamafutha ngumzimba. Iswekile yendalo kuzo ayinabungozi ngaphandle kokuba kukho nasiphi na iswekile esongeziweyo.
Amandongomane apakishwe ngombane ngezimbiwa ezahlukeneyo ezifana ne-iron, calcium, magnesium kunye ne potassium. Ziqulathe uluhlu lweevithamini, ifayibha kunye namafutha ngohlobo lwe-omega 3 fatty acids kunye namafutha angafakwanga.
La mafutha anika amandla okhawulezileyo emzimbeni. Umxholo wezimbiwa kunye neevithamini unceda ukuxhasa imisebenzi eyahlukeneyo yomzimba.
Izibonelelo zokutya amandongomane kunokuba nzima. Kodwa oku akuthethi ukuba umntu makasebenzise ngaphezulu kwexabiso elifunekayo. Into eninzi kakhulu ihlala ihleli imbi emzimbeni.
Alithandabuzeki elokuba amantongomane asempilweni kakhulu kodwa umntu akufuneki aye ngaphezulu malunga nokusetyenziswa kwawo. Amantongomane anamafutha amaninzi. Ke ngoko, ukutya ukutya okuninzi kwezi kuya kuvumela umzimba ukuba ugcine amafutha amaninzi, kukuvumela ukuba ufumane kwiikhilogram.
Kwakhona, ukutyeba okugqithisileyo kuyacothisa inkqubo yokwetyisa. Ukutya amantongomane rhoqo kunokubangela ukonyuka koxinzelelo lwegazi. Ifayibha ephezulu kuzo inokubangela irhasi kunye norhudo.
Ukuze ufumane izibonelelo eziphezulu kwezi nati, kucetyiswa ukuba uzisebenzise ngexesha elithile losuku. Njengamandongomane aphezulu kwizimbiwa kunye neevithamini kufuneka zityiwe kusasa kunye namandongomane anceda ekucoleni ukutya kufuneka atyiwe ebusuku.
Ngale ndlela, amandongomane ayondla umzimba kwaye ancede ukugcina imisebenzi yabo yonke imihla. Amanqaku anikezwe apha ngezantsi aya kukunika iinkcukacha malunga nexesha elifanelekileyo lokutya iziqhamo ezomileyo.
Kunye nexesha, ubungakanani obudlayo bubalulekile. Nalu uluhlu oluya kukunika iinkcukacha malunga nexesha elifanelekileyo lokutya amandongomane kunye nobungakanani obufunwa ngumzimba.
1) Kusasa:
Iiamangile
Iintsasa zethu zihlala zixakekile njengoko sinemisebenzi emininzi ekufuneka siyenzile. Sisithethe sabantu abaninzi ukuba basebenzise iiamangile kusasa kwaye kufanelekile. Ii-almonds zityebile ku-vitamin E, riboflavin kunye ne manganese ezonyusa ukusebenza kwamajoni omzimba kwaye zincede umzimba ukuba ulwe nosulelo ngokufanelekileyo.
Oku kugcina imizimba yethu ikwimeko entle kwaye yiyo loo nto kukhethwa ukuba itye iiamangile kusasa. Gcoba iiamangile ngobusuku kwaye uzidle kusasa ngaphandle kolusu. Ulusu lweamangile kuthiwa luyalinciphisa inani lezakhamzimba ezifunxwe emzimbeni kwaye ngenxa yoko kukhethwa ukuba lisuswe ngaphambi kokuba lityiwe.
Iingcebiso zeengcali malunga nokusetyenziswa kwee-almond ezili-10 ngosuku.
2) ngokuhlwa:
Cashews kunye nePistachios
Iicashews zityebile kumafutha aya kukunika amandla okomeleza kwangoko. Ziye zitshabalalise iintsholongwane emlonyeni kunye nokuthintela ukubola kwamazinyo. Imanganizi ekuzo zinceda ukugcina uxinzelelo lwegazi kunye nokudinwa kwezihlunu.
Iipistachios kwelinye icala, zisempilweni kakhulu. Zombini ezi ndongomane kufuneka zisetyenziswe ngokuhlwa njengoko amanqatha kuzo aya kukunika amandla okomeleza nangoko kwaye wandise amandla akho, oya kuthi emva koko usebenze nzima.
Iingcebiso zeengcali ii-3 cashews kunye neepistachios, yonke imihla.
3) Ubusuku:
IiWalnuts, iiPrunes kunye neMihla
IiWalnuts zityebile kwi-omega-3 fatty acids. Iiprune ziphezulu kwifayibha yokutya. Ezi ndongomane zintathu zinceda ekwetyisweni kokutya kwaye zincede ekugcineni indlela yokugaya isempilweni. Abantu abaninzi abazi malunga nokuba batye ama-walnuts-kusasa okanye ngokuhlwa. Elona xesha lilungileyo kusebusuku.
Amandongomane la anyusa isitulo kwaye akhulule ukuqhina. Ziqulathe iivithamini kunye neeminerals eziza kunceda ukulungisa umzimba kunye nezicubu zolusu ubusuku bonke. Kungoko lelona xesha lilungileyo lokutya ezi ziqhamo zomileyo.
Umhla kunye neeprimon ezimbini kunye nee-walnuts ezi-3-4 kufuneka zityiwe busuku ngabunye kwiziphumo ezilungileyo.
