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Amantongomane awukudla okuncomekayo okunomsoco futhi okumnandi. Lokhu kusabalala okuguquguqukayo akukhona nje ukudla kwasemini kwesikole, kepha kungadliwa njengesidlwana noma njenge-protein shake exutshwe nama-smoothies futhi.
Le bhotela yamantongomane ethambile ibhangqwe cishe nayo yonke into kusuka izithelo kuya kushokholethi. Iphezulu emafutheni e-monounsaturated futhi igcwele izakhi zomzimba, yingakho ibhotela lamantongomane lisizakala ngabathandi bokuncipha. I-Peanut butter nayo iqukethe amaprotheni aphezulu namafutha anempilo asiza isifo sikashukela kanye nokuvikela izifo ze-Alzheimer.
Amantongomane angavimbela isifo senhliziyo futhi mancane amathuba okuthi agcinwe njengamafutha. Ukudla izipuni ezimbili zebhotela lamantongomane kuzokunikeza ama-calories ayi-188, ama-gramu ayi-8 wamaprotheni, ama-gramu ayi-6 ama-carbohydrate, nama-gramu ayi-16 amafutha.
Uma ungenalo igciwane kumantongomane, ungayijabulela umthamo wakho wansuku zonke ngokuwusebenzisa njengokusakazeka kuthosi noma isemishi. Nazi izinzuzo eziyi-12 zebhotela likakinati. Bheka.
1. Umthombo Ocebile Wamaphrotheni
Amagremu ayi-100 ebhotela lamantongomane aqukethe inani eliphakeme lamaprotheni angaba ngama-25-30 amagremu. Amaphrotheni ayadingeka emzimbeni wakho, ngoba lokho okudlayo kwehla kube ama-amino acid, abese esetshenziswa engqamuzaneni ngalinye ekulungiseni nasekwakhiweni komzimba.
2. Kwehlisa Amazinga E-cholesterol
Okuqukethwe kwamafutha okutholakala kuphenathi kuyalingana namafutha atholakala emafutheni omnqumo. Inamafutha e-monounsaturated okuhle ukuwadla ngaphandle kokubeka inhliziyo yakho engcupheni. Amafutha aphilile asebhokisini lamantongomane asiza ukwehlisa amazinga amabi we-cholesterol futhi akhuthaze i-cholesterol enhle.
3. Kuvimbela Uhlobo Lesibili Lwesifo Sikashukela
Ukudla ibhotela lamantongomane nakho kungasiza ekunciphiseni ubungozi besifo sikashukela. I-peanut butter iqukethe namafutha angafakwanga akhonjisiwe ukuthuthukisa ukuzwela kwe-insulin. Ucwaningo lukhombisile ukuthi ukwanda kokutholwa kwamantongomane kwehlisa ubungozi bohlobo lwesibili sikashukela.
4. Okugcwele Kwamavithamini
Ubuwazi ukuthi ibhotela lamantongomane liqukethe amavithamini amaningi alungele umzimba wakho? UVitamin A uyasiza ekwenzeni ngcono ukubona kwamehlo kanye novithamini C usiza ukukhulisa amasosha omzimba futhi welapha izilonda ezilula ngokushesha. Futhi, uvithamini E ungenye yezakhi ezincane ezibalulekile ezidingekayo emzimbeni ukuncibilikisa okunamafutha acid emithanjeni.
5. Izakhiwo ze-Antioxidant
I-peanut butter igcwele ama-antioxidants ngenxa yokuba khona kwe-folate, niacin, riboflavin, thiamine ne-resveratrol. I-Resveratrol iyi-antioxidant, etholakale isebenza ngempumelelo ekulawuleni izinhlobo ezithile zomdlavuza, isifo senhliziyo, isifo i-Alzheimer's, kanye nezifo zefungal.
6. Kuvimbela umdlavuza
Ibhotela lamantongomane elithobekile liqukethe i-B-sitosterol, i-phytosterol enekhono lokulwa nomdlavuza, ikakhulukazi i-colon, i-prostate kanye nomdlavuza webele. Ukudla amakinati nebhotela lamantongomane kungehlisa ingozi yomdlavuza wekoloni kwabesifazane.
7. Ilawula amazinga kashukela egazini
I-peanut butter ingumthombo omuhle kakhulu we-magnesium. I-Magnesium iyiminerali ebalulekile edlala indima enkulu ekukhuleni kwemisipha, amathambo nokuzivikela komzimba. Kuyasiza futhi ukulawula amazinga kashukela egazini futhi kusiza ukugcina umfutho wegazi ubheke.
8. Ephakeme Ku-Potassium
I-peanut butter iqukethe cishe amagremu ayi-100 we-potassium esebenza njenge-electrolyte, esiza ekulinganiseni uketshezi emzimbeni. I-Potassium ayifaki ingcindezi egazini noma ohlelweni lwe-cardiovascular ngoba iyiminerali enobungane enhliziyo etholakala ngobuningi ebhotela lamantongomane.
9. Yehlisa Ubungozi Bama-Gallstones
Ama-gallstones adalwa ukukhuluphala ngokweqile, ngokulandela ukudla okuphahlazeka nokuthatha amaphilisi okulawula ukubeletha kaningi. Ucwaningo oluphawuliwe lwathola ukuthi ukusetshenziswa kwamakinati kunciphisa ubungozi bamatshe enyongo. Futhi abesifazane abayisebenzisa njalo bazokwehlisa amathuba okuba nenyongo.
10. Ucebile Ku-Fibre Yezokudla
I-peanut butter ine-fiber eningi yokudla futhi cishe 1 inkomishi yebhotela le-peanut ine-20 gramu ye-fiber yokudla. I-fiber yokudla iyadingeka futhi kufanele ibe yingxenye yokudla kwakho kwansuku zonke, ngoba ukuntuleka kwefayibha yokudla kungaholela ezinkingeni eziningi zempilo nezifo.
11. Isiza Ekunciphiseni Isisindo
Ucwaningo lukhombisile ukuthi ukufaka ibhotela lamantongomane ekudleni kwakho kungasiza ekukhipheni lawo makilo angeziwe. Inamaprotheni nefayibha okusiza ukukugcina ugcwele isikhathi eside. Lokhu kubangela izifiso ezingafuneki futhi futhi kukhuthaza imetabolism engcono esiza ekwehliseni isisindo.
12. Ikusiza Uhlale Uzolile
Ukudla isipuni sikabhontshisi nsuku zonke kuzokusiza ekulweni nemiphumela yengcindezi. Kungenxa yokuthi ibhotela lamantongomane liqukethe i-beta-sitosterol, i-sterol yesitshalo ejwayele amazinga aphezulu e-cortisol bese ibuyisa ibhalansi namanye ama-hormone ngesikhathi sokuxineka.
ICEBISO LEMPILO
Ngenkathi uthenga ibhotela lamantongomane, hlola ilebula ukuze ubone ukuthi liyibhotela lamantongomane eliphilayo futhi linamafutha noshukela o-hydrogenated. Khetha ibhotela lamantongomane eliqukethe amakinati nosawoti kuphela futhi elingenazo izithasiselo.
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OLUNYE UDABA: Izinzuzo Eziyishumi Zempilo Ezimnandi Zetiye LeCardamomom