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Amantongomane nembewu kuthathwa njengokudla okungcono kakhulu ongakudla. Ochwepheshe bezempilo emhlabeni wonke bacindezela ngezinzuzo zalokho lezi zimangaliso ezincane ezikwenzayo emzimbeni wethu.
Phambilini bebalekelwa okuqukethwe kwabo okunamafutha, ushukela nama-calories, manje sebenza indlela eya phezulu ohlwini lokudla okunempilo. Amantongomane aqukethe amafutha kepha angamafutha aphilile adingeka emzimbeni wethu.
Amakholori aqukethe ashiswa ngamandla asheshayo futhi awagcinwa njengamafutha ngumzimba. Ushukela wemvelo okuzo awulimazi ngaphandle uma kukhona ushukela owengeziwe.
Amantongomane agcwele amandla amaminerali ahlukahlukene afana ne-iron, calcium, magnesium ne-potassium. Ziqukethe inqwaba yamavithamini, i-fiber kanye namafutha ngendlela ye-omega 3 fatty acids kanye namafutha angagcwele.
La mafutha anika amandla asheshayo emzimbeni. Okuqukethwe kwamaminerali novithamini kusiza ukusekela imisebenzi ehlukahlukene yomzimba.
Izinzuzo zokudla amantongomane zingaba zinkulu. Kepha lokhu akusho ukuthi umuntu kufanele asebenzise okungaphezulu kwenani elidingekayo. Okukhulu kakhulu kwanoma yini njalo kubi emzimbeni.
Akungabazeki ukuthi amantongomane anempilo kakhulu kepha umuntu akufanele adlulele ngokweqile maqondana nokusetshenziswa kwawo. Amantongomane anamafutha amaningi. Ngakho-ke, ukudla okuphakelayo okukhulu kwalokhu kuzovumela umzimba ukuthi ugcine amafutha amaningi, kukuvumele unqwabelene ngamakhilogremu.
Futhi, amafutha amaningi ngokweqile anciphisa uhlelo lokugaya ukudla. Ukweqa amantongomane kaningi nakho kungaholela ekwandeni kwengcindezi yegazi. I-fiber ephezulu kuzo ingadala igesi nohudo futhi.
Ukuze uthole izinzuzo ezinkulu kulawa manati, kuyalulekwa ukuthi uzidle ngesikhathi esithile sosuku. Njengamantongomane aphakeme kumaminerali namavithamini kufanele adliwe ekuseni namantongomane asiza ekugayweni komzimba kufanele adliwe ebusuku.
Ngale ndlela, amantongomane ondla umzimba futhi asize ukuxhasa imisebenzi yabo usuku lonke. Amaphuzu anikezwe ngezansi azokunikeza imininingwane mayelana nesikhathi esihle sokudla izithelo ezomile.
Ngokuhambisana nesikhathi, inani olisebenzisayo nalo libalulekile. Nalu uhlu oluzokunikeza imininingwane mayelana nesikhathi esifanele sokudla amantongomane nobungako obudingwa ngumzimba.
1) Ekuseni:
Ama-alimondi
Izikhathi zethu ekuseni zihlala zimatasa njengoba sinemisebenzi eminingi okufanele siyenze. Kungumkhuba wabantu abaningi ukudla ama-alimondi ekuseni futhi kufanele. Ama-alimondi acebile ku-vitamin E, i-riboflavin nama-manganese akhulisa ukusebenza komzimba wethu futhi asize umzimba ukulwa nezifo ngempumelelo.
Lokhu kugcina imizimba yethu isesimweni esihle yingakho kuncanyelwa ukudla ama-alimondi ekuseni. Cwilisa ama-alimondi ubusuku bonke bese uqeda ekuseni ngaphandle kwesikhumba. Isikhumba se-alimondi kuthiwa sinciphisa inani lezakhamzimba ezifakwe emzimbeni yingakho kuncanyelwa ukusikhipha ngaphambi kokudla.
Ochwepheshe beluleka ukusetshenziswa kwama-alimondi angu-10 afakwe ngosuku ukuze kuphephe.
2) Kusihlwa:
AmaCashews namaPistachio
AmaCashews acebile emafutheni azokunika umfutho wamandla osheshayo. Zibuye zibhubhise amagciwane asemlonyeni futhi zivimbele ukubola kwamazinyo. Ama-manganese akuzo asiza ukugcina umfutho wegazi nokukhathala kwemisipha.
Ngakolunye uhlangothi, ama-pistachios anenhliziyo eyedlulele ngokweqile. Womabili la manati kufanele adliwe kusihlwa njengoba amanoni akuwo azokunika umfutho wamandla osheshayo futhi wandise amandla akho, ozowadinga nakanjani ngemuva kokusebenza kanzima kosuku.
Ochwepheshe beluleka ama-cashews ama-3 nama-pistachio ngamunye, nsuku zonke.
3) Ubusuku:
Ama-Walnuts, ama-Prunes kanye nezinsuku
Ama-Walnuts acebile ngama-omega-3 fatty acids. Ama-prunes aphezulu kwifayibha yokudla. Lawa manati amathathu asiza ekugayeni ukudla futhi asiza ukugcina umgudu wokugaya ukudla uphilile. Abantu abaningi abazi ukuthi ungadla nini ama-walnuts - ekuseni noma kusihlwa. Isikhathi esihle kakhulu ebusuku.
Lawa manati akhuphula indle futhi aqeda ukuqunjelwa. Ziqukethe amavithamini namaminerali azosiza ukulungisa izicubu zomzimba nezesikhumba ubusuku bonke. Ngakho-ke, yisikhathi esihle kakhulu sokudla lezi zithelo ezomile.
Idethi kanye nama-prune amabili nama-walnuts ama-3-4 kufanele kudliwe njalo ebusuku ukuthola imiphumela emihle.
