Amantongomane angakuhle uma unciphisa ukuthi ungaphila.
Esidlweni saseNingizimu South , amantongomane nembewu avunyelwe ngobuningi obulinganiselwe. Lezi zindaba ezinhle uma ujabulela isiphuzo sama-alimondi, ama-cashews, noma imbewu ye-sunflower ngezikhathi ezithile noma uthanda ukugqoka isaladi lakho nabo. Imikhawulo ihle kakhulu, ngakho-ke, ngakho-ke udinga ukulungele ukubala amantongomane akho.
Amantongomane, Imbewu, kanye neSouth South Diet
Amantongomane anomsindo omisiwe kanye nembewu kunconywa ukudla kweSouth Beach.
Kubonakala sengathi izakhi eziphakanyisiwe ze nut zinama-2/3 ounce ngelanga ekudleni, kuyilapho cishe u-ounce wezinhlamvu uvunyelwe. Lolu lwazi luvela encwadini yokuqala yaseNingizimu South Diet.
Ngokuphambene nalokho, " I-South Beach Diet Good Fats Good Carbs Guide " kubonakala sengathi ikhombisa ukuthi i-ounce ekhonzayo ingasetshenziselwa amantongomane. Lokhu kuphikisana futhi, kuye ngokuthi yisiphi isigaba sokudla okukuyo, ungase uthande ukuthatha inani elingezansi noma eliphakeme.
Izinsizakalo zeNut eSidlweni saseNingizimu South
Uma sithi "bala izintongomane zakho," asikho isidumbu. Njengoba ungabona ngezincomo, lokhu kudla kuqondile ngokuqondile ukuthi mangaki amantongomane ongayithola ngosuku ngalunye.
- Amalmond - 15
- I-Brazil Nuts - 4
- Amasheya - 15
- Ama-hazelnuts (ama-Filberts) - 25
- Macadamia - 8
- Amantongomane (abilisiwe kahle) - amantongomane ama-20 amancane
- AmaPecans - 15
- Ama-Pistachio - 30
- I-Walnuts - 15
- Ibhotela le-nut, kuhlanganise ibhotela le-peanut - izipuni ezimbili
Izinkonzo zeMbewu eSidlweni saseNingizimu South
Imbewu iyindlela enhle kakhulu yokudla futhi isaladi futhi izindaba ezinhle akudingeki ukubala imbewu ngayinye.
Esikhathini Sokudla kwaseNingizimu South, ukuphakama okuphakanyisiwe okuphakanyisiwe kuyisisindo esisodwa esisodwa sezipuni eziyi-3 (kunezinto ezimbalwa ezihlukile).
- I-Flax Seed - 3 wezipuni
- I-Pine Nuts (i-Pignolia) wezipuni ezintathu kuya kwezingu-4, kuye ngobukhulu
- Imbewu yamapumpu - izipuni eziyi-3
- Imifino yeSesame - izipuni eziyi-3
- I-Soy "Amantongomane" (ama-soy kernels aqoshiwe) - indebe ye-1/4
- Imbewu ye-Sunflower - izipuni eziyi-3
Yiziphi Izinzuzo Zempilo Zamantongomane Nambewu?
Zonke lezi zinhlobo nembewu zinezinzuzo zezempilo ezihambisana nazo. Noma kunjalo, njengeqembu, ingaba nenzuzo enkulu ekudleni okunempilo uma nje inani ligcinwa isheke.
Amantongomane amaningi anezinzuzo zempilo ezimangalisayo. Ngokwesibonelo, ezinye izifundo zibonise ukuthi zingasiza ukulwa nezifo, ukwehlisa ingozi yakho ngezinto ezifana nesifo senhliziyo nesifo sikashukela, futhi empeleni zingakusiza ukuba uphile impilo ende.
Amantongomane agcwele zonke izinhlobo zezinto ezinhle izidumbu zethu zidinga. Ziwumthombo omuhle kakhulu weprotheyini, i-fiber, nezinhlobonhlobo zamavithamini namaminerali. Amantongomane amaningi - ikakhulukazi ama-almonds, ama-pistachios, nama-walnuts - nawo aqukethe ama-monounsaturated futhi lena enye yezinhlobo ezinhle zamafutha. Lokhu kusho ukuthi amantongomane angakusiza futhi uketshezi we-cholesterol.
Inkinga enkulu ngamantongomane ukuthambekela kokudla ngokweqile. Kuyaqondakala ngoba ukudla okulingana futhi uma uqala, kunzima ukuma. Yingakho ukudla okunjengeSouth Beach Diet kukucela ukuthi ubale amantongomane ngamunye bese ulinganisa imbewu. Konke ngokuphathelene nokulawula, kodwa akukho sizathu ukuthi awukwazi ukujabulela amantongomane ambalwa nsuku zonke.