Njengoko ixesha lesidlo sasemini lisondela, amathuba okuba unqwenela into etyiwayo kwaye uye kumatshini wokuthengisa emsebenzini ukuze ujonge okuswiti okanye okunencasa. Kodwa ukuba uzama ukugcina ubunzima bakho, ezo zikhetho zisenokungabi lolona bhejo lusempilweni.
Ngoku uphando olutsha icebisa ukuba kukho inketho ehlakaniphileyo ukuba ufuna i-snack enetyuwa: amantongomane. Ukugcina i-walnuts okanye ezinye iziqhamo ezomisiweyo, ezifana ne-almonds, i-cashews kunye ne-pistachios, kwi-drawer yakho yedesksi kunokukunceda ukuba ugweme ukufumana ubunzima, nangona abantu abaninzi bacinga.
Ukutya amandongomane kunokunciphisa umngcipheko wokutyeba
Kuphononongo, abaphandi bahlalutya idatha evela kwizifundo ezintathu zangaphambili (kubandakanya i-51.529 yabasebenzi bezempilo abangamadoda, iminyaka eyi-40 ukuya kwi-75; Abahlengikazi be-121.700, abaneminyaka eyi-35 ukuya kwi-55; kunye nabahlengikazi be-116.686, abaneminyaka eyi-24 ukuya kwi-44) ababuze abathathi-nxaxheba malunga nokuzivocavoca, ukutya, kunye nemikhwa yokusela. Oku kubandakanya ukuqokelela idatha malunga nokuba abathathi-nxaxheba batye kangakanani na i-nuts okanye ibhotolo yamandongomane (icephe elinye) kunyaka ophelileyo.
Abathathi-nxaxheba abongeze ukusetyenziswa kwabo ngokupheleleyo kwamandongomane ngesiqingatha sokukhonza ngosuku, okanye i-3 yenkonzo ngeveki ngexesha lokufunda, babene I-3% incinci amathuba okuba utyebe. Ngokukodwa, ukutya i-walnuts kukhokelela kwi-15% yengozi ephantsi yokuphuhlisa ukutyeba, kwaye ukutya ezinye iintongomane kudibene ne-11% yengozi ephantsi yokuphuhlisa ukutyeba.
Ukongeza amandongomane endaweni yezinye iisnacks ezinetyuwa enganeno esempilweni okanye eziswiti nazo zincede ukuba bangafumani iponti ngonyaka. Abo batya ubuncinane isiqingatha sokukhonza amandongomane imihla ngemihla endaweni yeetshiphusi, inyama ecutshungulwayo okanye iilekese bazuze ngaphantsi kweponti kwiminyaka emine. Nangona oko kungavakali ngathi kuninzi, nokuba ixabiso elincinci lokuzuza ubunzima linokongeza kwiminyaka.
Abaphandi bafumanisa ukuba olu tshintsho ludityaniswe nezibonelelo ezithobekileyo zobunzima. Okubalulekileyo, ukusetyenziswa kwamantongomane okwandisiweyo akuzange kufunyanwe ukuba kudibene nokuzuza ubunzima, oko abantu abaninzi bacinga.
Amafutha akoku kutya akukhathazeki?
Isifundo epapashwe kwi-Obesity yafumanisa ukuba abantu abangawatyi amandongomane bazuza phantse iikhilogram ezi-2 ngaphezu kwabo batya amandongomane kabini okanye ngaphezulu ngeveki emva kwexesha leenyanga ezingama-28. Okunye meta-uhlalutyo bafumanisa ukuba abantu abadala abadla malunga ne-1 ye-almonds ngeveki banciphisa ubunzima bomzimba wabo kunye I-cholesterol ye-LDL (embi) xa kuthelekiswa nabo bangazange bazitye iiamangile.
Amandongomane agcwele Amafutha e-monounsaturated, ezigqalwa zisempilweni yentliziyo. Zikwaqulethe iiprotheyini kunye neevithamini kunye neeminerali, ezifana nobhedu, i-zinc, kunye ne-vitamin E enceda ukuchacha kunye nokukhuseleka.
Nangona kunjalo, omnye umbuzo osoloko uvela ngowokuba, ukuba amandongomane anamafutha amaninzi (i-almonds iqulethe i-14 grams yamanqatha kunye ne-164 calories, umzekelo), ngoko ingasinceda njani ukulawula amafutha omzimba wethu?
Oku kutya kugcwele amafutha e-monounsaturated, ahlutha kakhulu. Ngoko nangona utya inani elifanelekileyo lamanqatha (kunye neekhalori) kunye ne-snack yakho, bavame ukukushiya unelisekile kwaye baya kunciphisa isilingo sokuya kumatshini wokuthengisa ukuze uqhubeke usitya.
Enye into ekufuneka uyikhumbule kukuba iziqhamo azigqunywanga ngetyuwa okanye iswekile. Olu longezelelo longeza iiswekile ezilula ekutyeni kwakho ezinokuthi zibe negalelo ekuzuzeni ubunzima. Eyona ndlela ilungileyo yokubandakanya amandongomane kukutya ukuphakwa kwawo ngokupheleleyo, inguqulelo ekrwada. Ngale ndlela, unokuxabisa incasa kunye neempawu zabo ezanelisayo kwaye ulawule isabelo osisebenzisayo.