Njengoba isikhathi sesidlo sasemini sisondela, maningi amathuba okuthi ulangazelele ukudla bese uqonda emshinini othengisayo emsebenzini ukuze ubheke okumnandi noma okunomsoco. Kodwa uma uzama ukugcina isisindo sakho sihlolwa, lezo zinketho zingase zingabi ukubheja okunempilo.
Manje, uphenyo olusha iphakamisa ukuthi kukhona inketho ehlakaniphile uma ufuna isidlo esinosawoti: amantongomane. Ukugcina ama-walnuts noma ezinye izithelo ezomisiwe, njengama-alimondi, ama-cashews nama-pistachios, ekhabetheni lakho ledeski kungakusiza ukuba ugweme ukukhuluphala, naphezu kwalokho abantu abaningi abakucabangayo.
Ukudla amantongomane kunganciphisa ingozi yokukhuluphala
Ocwaningweni, abacwaningi bahlaziye idatha evela ezifundweni ezintathu ezedlule (kubandakanya ochwepheshe bezempilo besilisa abangama-51.529, abaneminyaka engama-40 kuye kwengama-75; abahlengikazi be-121.700, abaneminyaka engama-35 kuye kwengama-55; kanye nabahlengikazi abayi-116.686, abaneminyaka engama-24 kuye kwengama-44) ababuze ababambiqhaza mayelana nokuzivocavoca, ukudla, kanye nemikhuba yokudla. Lokhu kufaka phakathi ukuqoqwa kwedatha yokuthi ababambiqhaza badle kangaki ukuphakelwa kwamantongomane noma ibhotela lamantongomane (isipuni esisodwa) onyakeni odlule.
Abahlanganyeli abakhulise ukusetshenziswa kwabo okuphelele kwamantongomane ngesigamu sokudla ngosuku, noma ama-3 servings ngesonto phakathi nocwaningo, babe 3% mancane amathuba okuthi ukhuluphale. Ngokuqondile, ukudla ama-walnuts kwaholela engozini ephansi ye-15% yokukhuluphala, futhi ukudla amanye amantongomane kwakuhlotshaniswa nengozi ephansi ye-11% yokukhuluphala.
Ukwengeza amantongomane esikhundleni sokunye ukudla okulula okusawoti noma okumnandi okunganempilo kungawasiza ekutholeni cishe iphawundi ngonyaka. Labo abadla okungenani ingxenye yokuphakelwa kwamantongomane nsuku zonke esikhundleni sama-chips, inyama egayiwe noma amaswidi bathola kuphela ngaphansi kwephawundi eminyakeni emine. Nakuba lokho kungezwakali njengokuningi, ngisho nenani elincane lokuzuza kwesisindo lingangeza phakathi neminyaka.
Abacwaningi bathola ukuthi lezi zinguquko zazihlotshaniswa nezinzuzo ezinesizotha zesisindo. Okubalulekile, ukwanda kokusetshenziswa kwamantongomane akutholakalanga ukuthi kuhlotshaniswa nokuzuza kwesisindo, okuyilokho abantu abaningi abakucabangayo.
Amafutha akulokhu kudla awakhathazi yini?
Isifundo eshicilelwe ku Ukukhuluphala kwathola ukuthi abantu abangawadli amantongomane bazuza cishe amakhilogremu angu-2 ngaphezu kwalabo abadla amantongomane kabili noma ngaphezulu ngesonto ngemva kwesikhathi esiyizinyanga ezingu-28. Okunye ukuhlaziywa kwemeta bathola ukuthi abantu abadala abadla cishe ama-alimondi angu-1 ngesonto banciphisa isisindo somzimba wabo futhi I-cholesterol ye-LDL (okubi) uma kuqhathaniswa nalabo abangawadli ama-alimondi.
Amantongomane agcwele amafutha atholakalayo, ezibhekwa njengempilo yenhliziyo. Futhi aqukethe amaprotheni namavithamini namaminerali, njengethusi, i-zinc, no-vitamin E asiza ukululama nokugonywa komzimba.
Kodwa-ke, umbuzo owodwa ovame ukuvela ukuthi uma amantongomane enamafutha amaningi (ukuphakelwa kwama-alimondi kuqukethe amagremu angu-14 amafutha kanye nama-calories angu-164, isibonelo), angasisiza kanjani ukulawula amafutha omzimba wethu?
Lokhu kudla kugcwele amafutha e-monounsaturated, asuthisa kakhulu. Ngakho-ke nakuba udla inani elilinganayo lamafutha (nama-calories) ngesiphuzo sakho, avame ukukushiya usuthe futhi kuzonciphisa isilingo sokuya emshinini wokuthengisa ukuze uqhubeke nokudla.
Okunye okufanele ukukhumbule ukuthi izithelo azifakwa ngosawoti noma ushukela. Lokhu okungeziwe kunezela ushukela olula ekudleni kwakho okungaba nomthelela ekuzuzeni isisindo. Indlela engcono kakhulu yokuhlanganisa amantongomane ukudla ukudla kwawo wonke, inguqulo yawo eluhlaza. Ngale ndlela, ungakwazi ukujabulela ukunambitheka nezimfanelo ezanelisayo zazo futhi ulawule ingxenye oyidlayo.