Ama-calories aseNtshonalanga yaseBrazil nezinzuzo zezempilo
Amantongomane aseBrazil avame ukutholakala ekuxukeni kwe nut. Kodwa abadli abaningi badla ama-nuts aseBrazil. Ngisho noma i-Brazilian nut calories iyinhloko, lokhu kudla okuhlwabusayo kugcwele umsoco ukuze ukwazi ukuwafaka ekudleni okunempilo uma ubheka usayizi wesabelo sakho.
I-Brazil Nut Calories kanye Nutrition
| Ama-Nuts aseBrazil Amaqiniso Okudla | |
|---|---|
| Usayizi Wokukhonza 6 Okuphelele (30 g) | |
| Ngokukhonza | Inani Lansuku zonke * |
| Amakholori 186 | |
| Ama-calories avela ku-Fat 171 | |
| Ingqikithi yamafutha 19g | 31% |
| I-Saturated Fat 4.3g | 23% |
| I-Polyunsaturated Fat 6g | |
| I-Monounsaturated Fat 7g | |
| I-cholesterol 0mg | 0% |
| I-sodium 1mg | 0% |
| Potassium 187mg | 6% |
| Ama-carbohydrates 3.7g | 1% |
| I-Fiber Diet 2.2g | 9% |
| Ama-sugar Sugar 0.7g | |
| Amaprotheni 4.3g | |
| I-Vitamin A 0% · I-Vitamin C 0% | |
| I-calcium 4% · I-Iron 3% | |
| > * Ngokusekelwe kokudla okungamakholori angu-2 000 | |
Amantongomane aseBrazil amantongomane amakhulu avela eBrazil, ePeru naseBrazil. Ungathenga amantongomane kugobolondo noma usuvikelekile kakade. Ukususa igobolondo akusishintshi umsoco njengoba leyo ngxenye "yenzalo" ingadliwa.
Amantongomane aseBrazil asebenza ngobukhulu amantongomane ayisithupha nje kuphela, kodwa kulula ukudla okungaphezu kwalokho. Ngaki kangakanani ubala amanothi akho ngaphambi kokuwadla? Uma ujabulela lolu hlobo lwe-snack, kungase kube usizo ukwenza kanjalo uze ujwayele ukulinganisa ubungako obufanele bale nhlobo (noma yimuphi) uhlobo luni.
Izinzuzo zezempilo zeNtshonalanga yaseBrazil
Amantongomane aseBrazil anika izinzuzo eziningana zezempilo. Amantongomane angamafutha aphakeme kakhulu, kodwa anika amafutha e-polyunsaturated ne-monounsaturated enempilo . Amantongomane aseBrazil ahlinzeka nge -fibre ne- protein ekondla ukusiza ukugqugquzela ukuphefumula . Futhi amantongomane aseBrazil angumthombo omuhle we-selenium, i-magnesium, i-phosphorus ne-thiamin.
Imibuzo Ejwayelekile NgeBrazil Nuts
Iyiphi indlela engcono kakhulu yokugwema ukudla ngokweqile amantongomane?
Ngisho noma amantongomane anikeza izinzuzo zezempilo, zingenye yezinto ezivame kakhulu ukudla esikudla kakhulu .
Ukukhonza okulodwa kungamantongomane ayisithupha kuphela. Kodwa kaningi kangakanani ubala amantongomane ngaphambi kokuwadla? Amantongomane avame ukugcinwa esitsheni esingavuselelwa kwi-pantry noma esitsheni edeskini noma etafuleni. Uma udla amantongomqondo engqondweni ngaphandle kwesitsha esikhulu esivulekile, cishe uzowadla kakhulu. Ukuze ugweme ukuyiqeda, sebenzisa isandla sakho ukulawula izingxenye .
I-small handful of nut is a single serving.
Ingabe amantongomane anambithekile noma ama-nut mixes aphilile njengamantongomane avamile?
Amantongomane aseBrazil avame ukutholakala emathini we-nutned ekheniwe owuthola ku-snacks yokudla ukudla. Uma uthenga ama-nut mix noma ama-nut mixes, amantongomane angase agcozwe emafutheni noma aphethwe ngemikhiqizo ephezulu ye-sodium. Umphumela wukuthi ungadla amanoni amaningi noma i-sodium kunokuba ulindele.
Amantongomane angaba yingxenye yokudla kwesisindo?
Amantongomane angenza ukudla okulula uma uzama ukunciphisa isisindo. Iprotheyini ne-fiber kumantongomane angakusiza uzizwe ugcwele futhi unelisekile ukuze ungadli futhi ngemva kokudla kwakho.
Ingabe ukudla amantongomane kungenza ngiguquke?
Abanye abantu bayaqaphela ukuthi bavinjelwe ngosuku olulandelayo ngemuva kokudla amantongomane ebhasini noma emcimbini. Mhlawumbe ngeke uvinjelwe kumantongomane, kodwa uma isidla sasinamanzi amaningi, ungase ukwanda kwesikhashana kwesisindo kusuka ekutheni ukwanda kwe-sodium.
Indlela Yokugcina Ama-Nuts aseBrazil
Amantongomane aseBrazil angagcinwa noma angaphandle kwegobolondo. Kodwa amantongomane aseBrazil asusiwe egobolondo angase ahambe ngokushesha kakhulu.
Indlela engcono kakhulu yokugcina amantongomane ukuwagcina emgodini ongenamanzi ekamelweni lokushisa. Kufanele bahlale behlala cishe izinyanga ezintathu. Uma ubagcina esiqandisini kufanele bahlale behlala ezinyangeni eziyisithupha futhi uma ubamisa ungawasebenzisa cishe unyaka owodwa.
Izindlela Ezihlukahlukene Zokusebenzisa Ama-Nuts aseBrazil
Amantongomane aseBrazil angadliwa ayiluhlaza noma agwetshiwe. Abantu abaningi bawachaza njengento yokuthungwa efana nekakhukhunathi.
- Ungagcoba amantongomane aseBrazil ku-stovetop noma kuhhavini. Uma usebenzisa indlela ye-stovetop, faka ingqimba yamantongomane esikhwameni esinzima futhi ubisike phezu kokushisa okuphakathi kwamaminithi ama-5-10 ukuqinisekisa ukuthi i-pan iyathutha ukuze ama-nati angashisi.
- Ukugcoba amantongomane aseBrazil kuhhavini , uphelele ama-350 degrees. Beka amantongomane kusendlalelo esisodwa ebhodini lokubhaka bese ugosa amahora angu-5-10.
Gcoba amantongomane agwetshiwe noma aluhlaza esaladini ukukhuliswa kwamaprotheni noma uwafake phezulu ekusebenzeni okuncane kwe-ayisikhilimu.
I-Brazil Nut Recipes
Ulungele ukusebenzisa amantongomane aseBrazil kuziphephelo zakho? Nikeza noma yikuphi kule mizamo uzame.
- I-Broccoli egosiwe ne-Brazil Nut Pesto
- I-couscous nama-Apricots, i-Lemon ne-Brazil amantongomane
- I-Nuthokolethi Eminye Yama-Brown
> Imithombo:
> IJang J. Brazil izintuthwane nezinzuzo zezempilo ezihambisanayo: Ukubuyekezwa. I-LWT - Isayensi Yezokudla Nezobuchwepheshe . 2009; 42 (10): 1573-1580.