La Ibhitela lamantongomane bekuyinto engaziwa kuze kube emashumini ambalwa eminyaka edlule, singayithola ezitolo eziningi zokudla. Ukhilimu othandwa kakhulu, umbono wokuthi owazalwa cishe ngo-1840 nase-United States, ukwakheka okumnandi abantu abaningi abafinyelela ekupheleleni, kuzinguqulo eziningi ezimnandi.
Yini ngebhotela lamantongomane elenza likhetheke kangaka? Ukhilimu osebenza ngezindlela eziningi, one-flavour emnandi futhi osevele uhlanganiswa kuwo imodi yokwengeza emidlalweni eminingi. Ivela kwezitshalo futhi iqukethe enkulu umthombo we-omega 3, i-zinc, i-potassium ne-vitamin E. Ngaphezu kwalokho, iqukethe izinzuzo eziningi ezengeziwe zabo bonke ubudala nobulili, into esizoyicacisa ngezansi.
Yini esingayazi ngebhotela lamantongomane?
Amantongomane ayingxenye yomndeni we-legume, kodwa ahlala njalo sizihlukanise ngokwezigaba njengamantongomane. Yimbewu elula ukuyigaya, ngisho nokungabekezelelani okuningi ngenxa ye-allergies futhi inokunambitheka okumnandi. Futhi kwenzeka kanjani ukuba ibhotela lamantongomane? Ekuchazeni kwayo kuvame ukudidiyelwa i-peanut kuphela futhi kuphela, ngakho-ke kuvela ukuthi kuwukudla kwe-vegan ngokuphelele okunomsoco omningi.
Iqukethe amaprotheni amaningi futhi igxilisa amafutha amaningi nama-calories. Lolu lwazi lubalulekile ngoba lungaba namandla amakhulu ekudleni kwesisindo, kodwa kubasubathi kuwukuziphatha okuhle okuphephile. Ngisho nangale nkinga, kufanele kuqashelwe ukuthi inamandla amakhulu okusuthisa futhi iye yaxhunyaniswa neziguli ezinenkomba yesisindo somzimba ephansi kubantu abadala.
Izici zebhotela le-peanut
Kufanele kuqashelwe ukuthi Ibhomu lekhalori kodwa ukusetshenziswa okuvamile kungase kungeqi noma yini ebalulekile, kuze kube nephesenti eliphezulu lezakhamzimba nezinye izici esizibonisa ngezansi.
- Inamaphesenti aphezulu amaprotheni: Njengoba ingeyomndeni we-legume, iqukethe ingxenye enkulu yamaprotheni emvelaphi yezitshalo. Ukucacisa, singagcizelela ukuthi cishe u-20% wokuqukethwe kwawo kwamandla akhiwe ngamaprotheni.
- Intambo: ukwakheka kwawo kuwuhlobo olungancibiliki, lufinyelela ekuthandeni isigqi samathumbu futhi lulwe nokuqunjelwa. Iqukethe cishe amagremu angu-8,1 ngamagremu angu-100 okudla. Owesifazane udinga amagremu angu-21 kuya kwangu-25 efayibha ngosuku kanti owesilisa udinga amagremu angama-30 kuya kwangu-38 ngosuku.
- Amavithamini namaminerali: iqukethe umthombo omkhulu we-phosphorus, i-magnesium, i-vitamin E ne-niacin. Ineminye iminikelo ebalulekile efana ne-flavonoids namanye ama-phenolic compounds anomsebenzi we-antioxidant.
- Amafutha: Ukudla okunothe ngamafutha anempilo futhi okuvela ezitshalweni. I-50% yokwakheka kwayo ingamafutha, kepha inephrofayili ye-lipid, ngoba inenzuzo ezinkingeni zenhliziyo. Iqukethe unsaturated fatty acids (50% monounsaturated kanye 30% polyunsaturated).
Ngokudla kwe-vegan kuyisithasiselo esihle somsoco, njengoba senzile umthombo ophakeme we-omega 3, amaprotheni amaningi kubasubathi kanye ne-zinc, Ziyizakhamzimba esivame ukuzithola ekudleni okuvela ezilwaneni futhi ngamakinati siwanika kahle.
izinzuzo ezinempilo
Lo khilimu omkhulu awukona nje noma yikuphi ukudla, unikeza izinzuzo eziningi zezempilo futhi awufaki ushukela ocolile ekudleni. Iqukethe i-phenolic compounds ukusiza ukunciphisa ingozi yezifo ze-metabolic ezifana nesifo sikashukela.
Ngaphezu kwalokho, kuneqiniso elibalulekile ukwazi phakathi kwabanesifo sikashukela, ngoba liqukethe inkomba ye-glycemic ephansi futhi isiza ukwanelisa indlala futhi ngenxa yalokho ilawuleke ekudleni kokuncipha kwesisindo.
Enye imisoco ebalulekile okuqukethwe kwayo ku-magnesium, potassium ne-arginine. Ngakho-ke, kuboniswa ekudleni kwabasubathi, ngoba lenza lolu hlobo lokuntuleka, inikeza ama-carbohydrate, amafutha anempilo nama-calories.
Abesifazane abakhulelwe bangayidla ngokuphelele okuqukethwe kwayo okuphezulu kwe-vitamin B9, kunenzuzo kakhulu ekuthuthukiseni ingane. Enye yezinzuzo zayo ukuthi ilawula imizwa futhi isiza ukulala. Ingena emndenini we-legume, iqukethe i-tryptophan, umsizi ekuthuthukiseni ukusebenza kobuchopho ngokukhiqiza i-serotonin.
Ungadla kanjani ibhotela le-peanut?
Kufanele uqaphele ngokusetshenziswa okuphezulu, ngoba kungalahlekelwa isimo sokudla okunempilo ngenxa yekhalori ephezulu kanye nokuqukethwe kwamafutha. Iqukethe phakathi 550-600 kcal nge-100 amagremu yomkhiqizo, i-caloric encane kunabanye
Ukusetshenziswa kwayo kufanele kube ngokuvumelana, umqondo ophelele uwukuthatha nocezu lwesinkwa, ngaphandle kokwengeziwe okungeziwe njengoju, ushukela, amafutha ahlungiwe noma usawoti. Kufanele uthathe okulinganayo kwe 30 amagremu amantongomane, okusho ukuthi izipuni ezimbili ezincane. Leli nani lilingana nenani 180 kcal.
Uthanda abaningi bakhe ukhilimu, ubushelelezi kanye nokunambitheka, kumnandi olwangeni. Kuyindlela ehlukile yokusetshenziswa kwe-confectionery, enikezwe umsuka wayo wamafutha angenalutho. Le ngxenye iqhudelana nokusetshenziswa kwamafutha ezilwane njengebhotela, isinqumelo noma ezinye ezingaphilile kahle njengamajarini noma amafutha esundu.