Uma ubukela ikhalori noma i- carbohydrate yokudla, kuyasiza ukwazi amaqiniso okondleka kumantongomane nembewu. Ithebula elilandelayo libonisa idatha yesisodwa esisodwa samantongomane aluhlaza kanye / noma omisiwe abhalwe ohlwini, kufaka amagremu ama-carbohydrates, ama-fibre, ama-carbs net, nezinhlobo ezahlukene zamafutha. Ukubala amafutha we-polyunsaturated inani, engeza izibalo ze-omega-3 ne-omega-6 ndawonye.
Qaphela ukuthi uma amantongomane noma imbewu egosiwe emafutheni, kuzoba namafutha amaningi namakholori kunokuba kuboniswe.
Ama-carbohydrate namafutha emanzini nembewu (1 i-Ounce)
| I-Cal | Tot. I-Carb | I-Fiber | I-Carb Net | Sat. Amafutha | I-Mono Fat | I-ω-3 Amafutha | ω-6 Amafutha | |
| Ama-alimondi | 164 | 6.1 | 3.5 | 2.6 | 1.1 | 8.9 | 0 | 3.5 |
| I-Brazil Nuts | 187 | 3.3 | 2.1 | 1.2 | 4.6 | 6.8 | 0 | 6.9 |
| Amasheya | 163 | 9.3 | 0.9 | 8.4 | 2.6 | 7.7 | 0 | 2.2 |
| Ama-chestnuts, i-European | 69 | 15 | 1.4 | 13.6 | 0.1 | 0.2 | 0 | 0.25 |
| Imbewu ye-Chia | 138 | 11.9 | 9.8 | 2.1 | 0.9 | 0.6 | 0.04 | 6.7 |
| Ukhukhunathi* | 187 | 6.7 | 4.6 | 2.1 | 16.2 | 0.8 | 0 | 0.2 |
| Imifino ye-Flax | 112 | 6.1 | 5.7 | 0.4 | 0.8 | 1.6 | 0 | 6 |
| Ama-hazelnuts | 178 | 4.7 | 2.7 | 2 | 1.3 | 12.9 | 0 | 1.1 |
| Amantongomane aseMacadamia | 204 | 3.9 | 2.4 | 1.5 | 3.4 | 16.7 | 0 | 0.43 |
| Amantongomane | 161 | 4.6 | 2.4 | 2.2 | 1.8 | 6.9 | 0 | 4.4 |
| AmaPecans | 196 | 3.9 | 2.7 | 1.2 | 1.8 | 11.6 | 0 | 6.1 |
| I-Pine Nuts | 191 | 3.7 | 1 | 2.7 | 1.4 | 5.3 | 0 | 9.7 |
| Ama-pistachio | 159 | 7.7 | 3 | 4.7 | 1.7 | 6.6 | 0 | 4.1 |
| Imbewu Yamhlophe | 158 | 3 | 1.7 | 1.3 | 2.5 | 4.6 | 0.02 | 5.9 |
| Imbewu yeSesame | 103 | 4.2 | 2.1 | 2.1 | 1.25 | 3.4 | 0 | 3.9 |
| Imbewu ye-sunflower igxilwe | 102 | 3.5 | 1.5 | 2 | 0.78 | 3.2 | 0.21 | 4 |
| Ama-walnuts, isiNgisi | 185 | 3.9 | 1.9 | 2 | 1.7 | 2.5 | 0 | 13.4 |
* Isikhukhunathi - somile futhi singenasiphuzo
Amantongomane Nambewu Aphethwe Namanye Amakhemikhali Njalo
Ngaphandle kwamafutha enempilo, amanothi amaningi nembewu zigcwele izakhi, ikakhulukazi i-fibre, amaminerali (njenge-magnesium ne-calcium), amaprotheni, nama-phytonutrients.
Kunengqondo uma uqaphela ukuthi amantongomane nembewu kuhloswe ukondla isithombo kuze kube yilapho ihluma izimpande namaqabunga, okuvumela isitshalo ukuba siqale ukuqoqa nokwenza izakhi kuphela. Konke lokhu, kanye namantongomane amaningi kanye nembewu yilahle kakhulu ema-carbohydrate.
Ukugcina amaNuts kanye nembewu
Ukuze uthole ikhwalithi engcono kakhulu, amantongomane esitolo kanye nembewu esiqandisini noma efrijini ukuze amafutha angeke ahambe e-rancid.
Amantongomane kanye nembewu enamazinga aphezulu amafutha we- polyunsaturated ( amafutha om-omega-3 namafutha om-omega-6) ahamba kalula, njengamantongomane nembewu ephukile, eqoshiwe, noma emhlabathini ekudleni.
Amantongomane Angaba Namanye Izinzuzo Zempilo
Ekucwaningweni kweMedithera, amafutha omnqumo kanye / noma amantongomane ayengeziwe ekudleni kwabahlanganyeli. Ngaphandle kweziphakamiso zemiphumela emihle yezempilo ngokuphathelene nesifo senhliziyo nokuguqula isifo somzimba kanye nokuncipha kwengqondo, kuyaphawuleka ukuthi ukungeza umnqumo noma amantongomane akuzange kuphele ukukhuphula inani lamakholori abantu abadlayo. Kubonakala sengathi lezi zokudla zihlalisa kangangokuthi abahlanganyeli ngokwemvelo bayeke ezinye imithombo yamakhalori.
Ukwengeza, amantongomane angasiza uketshezi lwe-cholesterol futhi anikeze impilo engcono yenhliziyo, ngenxa yokuthi ikhono labo lokunciphisa ama-lipoprotein (LDL) ama-cholesterol amazinga aphansi futhi ukunciphisa ukuvuvukala okuhlobene nesifo senhliziyo. Ijaji lisekhona ukuthi ngabe amantongomane angcono kakhulu enhliziyweni yakho, kodwa anezinto eziningi ezakhiwa kuwo, ngakho-ke ukunezela imali encane ekudleni kwakho akukwazi ukulimaza futhi kungasiza.
Ama-Nuts Best for Ukudla Low-Carb
Uma udla ukudla okuphansi, ukhetho lwezinambuzane ngama-carbs ambalwa kunamantongomane aseBrazil, ama-pine nati, ama-walnuts, ama-pecans, amantongomane ama-macadamia, amantongomane nama-hazelnuts.
Yengeze esaladi yakho noma imifino ephekwe ukusiza ukunciphisa indlala futhi ikunike amaprotheni engeziwe kanye ne-fiber.
Imithombo:
Babio, N, Toledo, E, Estruch, E, et al. Izidlo zaseMedithera kanye nesimo se-Metabolic Syndrome ku-PREDIMED Trial Randomised Trial. I-Canadian Medical Association Journal. 2014; 186 (17): E649-E657.
Estruch, R, Ros, E, Martinez-Gonzalez, MA. Ukuvimbela Okuyisisekelo Kwezifo Zenhliziyo Ne-Medet Mediterranean. I-New England Journal of Medicine . 2013; 368: 1279-1290.
> I-Mayo Clinic. Amantongomane Nenhliziyo Yakho: Kudla Amantongomane Enempilo Yenhliziyo. Ishicilelwe ngo-September 15, 2016.
UMnyango Wezolimo We-United States (USDA), Isevisi Yokucwaninga Ngezolimo. Idatha kaZwelonke yokuThuthukiswa kweziNdawo zeSikhumenti Esijwayelekile, Ukukhululwa 28, 2016.
I-Valls-Pedret C, uSala-Vila, A, uSerra-Mir, iMediterranean Diet kanye nokunciphisa ukuxilonga okuphathelene nobudala. I-JAMA Imithi Yangaphakathi. 2015; 175 (7): 1094-1103.