Ukutya okuhlukeneyo, okunokulinganisela kunye nokunempilo kwenza enye yeentsika ezibalulekileyo kwimpilo yentsimbi. Oku kufuneka kuqulathe zonke izondlo ezisisiseko ukuze umzimba usebenze ngokufanelekileyo. Namhlanje sithetha ngamantongomane epine kunye neempawu zabo ezinkulu.
Ukutya, kunye nobomi obusebenzayo kunye nokuzilolonga rhoqo, kuyimfuneko ukonwabela umgangatho wobomi obulungileyo. Kufuneka sihlale sikhumbula iimfuno zomzimba wethu ukuze siwunike yonke into efunekayo ukuze usebenze ngokufanelekileyo.
Propiedades
Amantongomane kukutya okuphezulu kweekhalori, ezisetyenziswe ngokumodareyitha, zibonelela ngeenzuzo ezinkulu. I-pine nuts ngamandongomane atyebileyo kwisixa esikhulu sezondlo ezibalulekileyo. Ukusetyenziswa kwayo akuthandwanga njengakwimeko yamanye amantongomane, nangona kunjalo ibonelela ngeenzuzo ezininzi. Singagqamisa i-Omega 3 kunye ne-6 e-fatty acids, eyimfuneko ekukhuthazeni impilo ye-cardiovascular and nervous system.
I-pine nuts ngumthombo weprotheyini enomxholo ophezulu kunamanye amandongomane. Bacinga ukuba igalelo eliphezulu lamandla, eliyimfuneko ukuze bakwazi ukujongana nemihla ngemihla ngemveliso kunye namandla; kwaye zizityebi ngamafutha asempilweni. I-pine nuts zizityebi kwiivithamini, ngakumbi i-vitamin E, kunye neeminerali ezifana nentsimbi, i-potassium, i-zinc kunye ne-magnesium.
Ngokubhekiselele kwixabiso lezondlo, kuzo zonke iigram ezingama-28 zamandongomane epine owomileyo (malunga neenkozo ezili-167) sifumana:
- Amandla: 191 calories
- Amafutha: 19 gram
- Isodiyam: 0,6 mg
- Iikhabhohayidrethi: 3,7 grams
- Ifayibha: 1,1 iigrem
- Iiswekile: 1 grams
- Iiprotheni: 3,9 gram
Ukuphakelwa kwamantongomane epine omisiweyo kubonelela ngaphantsi kwe-4 grams yecarbohydrates, kunye ne-1 gram yefiber kunye ne-1 gram yeswekile yendalo. Uninzi lweekhalori kwi-pine nuts zivela kumafutha kwi-19 grams. Uninzi lwamafutha e-acids kwi-pine nuts avela kwi-polyunsaturated fat (9,5 grams), elandelwa ngamafutha e-monounsaturated (5,3 grams). Amandongomane epine anamafutha amancinci amancinci, ajikeleze i-1,4 grams nge-ounce. Iinguqulelo ezigcadiweyo ezineoli eyongezelelweyo ziphezulu kumafutha.
La mandongomane anikezela nje ngaphantsi kwe-4 grams yeprotheyini ngokukhonza, okwenza ukuba aphantsi kwiprotheyini kunamantongomane okwenyaniso, afana ne-walnuts, i-almonds kunye ne-pistachios. Ukongezelela, zizityebi kwi-magnesium, isinyithi, i-zinc, i-calcium, i-phosphorus, i-vitamin E kunye ne-vitamin K.
Izinzuzo
Amantongomane kunye nembewu yongezwa okunesondlo kwiiresiphi ezininzi. Amafutha aphezulu e-pine nuts izisa iingenelo ezikhethekileyo ezinokuthi ziqwalaselwe.
impilo yokwetyisa
I-pine nuts iqulethe inani eliphezulu lefiber. Ngesi sizathu, bathanda kakhulu ukuhamba kwamathumbu kwaye bayacetyiswa kwiimeko zokuqunjelwa; kokubini ukukuthintela nokunyanga.
Impilo yentliziyo
Ukutyeba kwayo kwii-acids eziyimfuneko ezinamafutha kunceda ukulungelelanisa i-cholesterol kunye namanqanaba e-triglyceride egazini. Ke ngoko, kuyacetyiswa ukuba uzisebenzise rhoqo ukuze ube nempilo entle yentliziyo kwaye ngaloo ndlela uthintele izifo ezininzi zentliziyo.
Amanqanaba aphezulu egazi le-cholesterol "embi", okanye i-low-density lipoproteins (LDL), inokunyusa umngcipheko wakho wesifo senhliziyo. I-Pinolenic acid yi-polyunsaturated fatty acid ebekwe yodwa kwi-pine nut oil.
I-Pinolenic acid inokunceda ukunciphisa amanqanaba e-cholesterol ye-LDL egazini. Uhlolisiso lweempuku lubonise ukuba i<em>pinolenic acid ibangela ukuba isibindi sifunxe kwaye sigaye i-cholesterol eninzi ye-LDL egazini. Indlela ethile eyenzeka ngayo le nto ayikacaci kwaye uphando oluninzi luyafuneka.
Ukuthoba umzimba
Nangona isiqhamo esomileyo kwaye banegama eliphikisanayo xa kuziwa ekunciphiseni umzimba, inyaniso kukuba, idliwe ngokumodareyitha, igalelo kuyo. Ifiber kunye nomxholo wabo weprotheyini ubenza ukuba batye ukutya okunesondlo okuthintela ukutyiwa phakathi kokutya kunye nokuzisa ulandelelwano lokutya kwemihla ngemihla.
Nangona amandongomane kukutya okunekhalori ephezulu, awanagalelo ekufumaneni ubunzima kwaye akuncede uzive wanelisekile. Ukukhetha amandongomane njenge-snack ngaphezulu kokutya okucutshungulweyo kunokunceda ukunciphisa indlala. I-fatty acids efunyenwe kwi-pine nuts nayo idibene nokulawula ubunzima.
ukuphucula umbono
I-beta-carotene kunye ne-antioxidants kwi-pine nuts ziphucula impilo yamehlo. Ukongezelela, la mandongomane agcwele i-vitamin A kunye ne-lutein, ekhuthaza ukuphuhliswa kombono obukhali. I-lutein kwi-pine nuts ixhasa impilo yamehlo ngokucoca ukukhanya kwe-ultraviolet kunye nokuthintela umonakalo wemisipha. Ekubeni umzimba ungenzi i-lutein ngokwawo, ithathwa ngokuyintloko kukutya okutyayo. Ngoko ke, ukutya okune-pine nuts kuqinisekisa ukubonelelwa rhoqo kwe-lutein.
Okwesibini, i-antioxidants ilwa nokuncipha kweeseli, inokuthintela ukuwohloka kombono. Ekugqibeleni, ii-pigments zezityalo kula mandongomane zineempawu ezikhethekileyo ze-antioxidant ezilwa nama-radicals amahhala ukuphucula umbono.
Lawula amanqanaba eswekile yegazi
Uphononongo lubonise ukuba ukusetyenziswa kwepine nut extract kunokuba negalelo ekunciphiseni amanqanaba eglucose yegazi ngokukhawuleza. Ukutshintsha ukutya okutyebileyo kwecarbohydrate ngamafutha angaxutywanga (njengalawo afunyenwe kwipine nuts) kunokuba nefuthe eliluncedo kumanqanaba eswekile yegazi.
Ukutya i-56 grams yale nut kwixesha le-8-iveki kunceda ukuphucula amanqanaba e-glucose yegazi ngokukhawuleza kunye nokuziva kwe-insulin. Ukongezelela, i-28 grams ye-pine nuts inikeza i-109% yexabiso lemihla ngemihla ye-mineral manganese, edibaniswa nomngcipheko ophantsi wesifo sikashukela.
Kwakhona, babonelela nge-polyphenols, okanye i-phenolic compounds, enemisebenzi ye-antioxidant kunye nezinye izibonelelo zempilo. Iikhompawundi ze-phenolic ezifumaneka kwi-pine nuts zinokunceda ukunciphisa iintlobo ze-oksijini ezisebenzayo ezifumaneka emzimbeni kwaye ngoko ke ziphucule ulawulo lwe-glucose yegazi. Nangona kunjalo, oku kusekelwe kwizifundo zezilwanyana kunye nezifundo zabantu zilinganiselwe.
Unxibelelwano
Kunye neenzuzo ezininzi zempilo, i-pine nuts zithwala ingozi yempilo enokubakho kwabanye abantu. Nangona oku kungaqhelekanga, abanye abantu banokuba nempendulo ye-anaphylactic okanye i-allergy mediated to pine nuts, oku kuthetha ukuba amajoni abo omzimba aqala ukusabela ngokukhawuleza ekuphenduleni ukutya amantongomane.
Allergy
Njengazo zonke iintlobo zamandongomane, amandongomane epine nawo anokubangela ukuguquguquka. Ukuba asidibani namanye amandongomane, amandongomane epayini anokuba yingozi. Olunye uphando luye lwaphawula ukuba abanye abantu bafumana iimpendulo ze-anaphylactic emva kokutya amantongomane epine. Yimpendulo enzima, enzima, kwaye ibeka ubomi emngciphekweni wokuzivikela omzimba. Iimpawu ze-allergies zinokubandakanya oku kulandelayo:
- Ukukhawuleza
- ukugabha okuphindaphindiweyo
- Ukudumba komqala, impumlo kunye nemilebe.
- umlomo urhawuzelelwa
- Urticaria
- Ukuqina kwesifuba
Kufuneka silumke xa sikhetha ukutya okupakishiweyo ukuba siyakrokrela ukuba siyalana.
umlomo wepine
Imeko yexeshana enokuthi yenzeke kwabanye abantu, i-syndrome ye-"pine mouth" ibonakala ngentsimbi okanye incasa ekrakra emlonyeni emva kokutya amantongomane epine. Ityala lokuqala elichaziweyo lepinemouth lalingo-2001. Iimpawu ziqala kwiiyure ezingama-48 zokusetyenziswa kwaye zingahlala ukuya kwiiveki ezi-2. Unobangela osisiseko wesi sifo awucacanga.
Akukho nyango lwaziwayo okanye unobangela ocacileyo wale ncasa ikrakra, yentsimbi. Yeka ukutya amantongomane epine de iimpawu ziphele. Iindaba ezimbi kukuba incasa yenziwa mandundu ngokutya nakuphi na okunye ukutya okanye isiselo ngexesha lomlomo wepiney.