Kwabaningi bethu, ibhotela lamantongomane alidingi singeniso. Lesi sisekelo esiyintandokazi sesiyintandokazi kubasubathi nabangebona abasubathi njengomthombo owanelisayo wamakholori. Lezi zinsuku, nokho, kungenzeka ukuthi ubone izinhlobonhlobo ezikhulayo zamantongomane ayimpuphu ezitolo ezinkulu.
Abanye bancoma lezi zimpushana njengekhambi eliphansi lekhalori labathandi bebhotela lamantongomane, kuyilapho abanye bekhathazekile ngeminye yemiphumela yokudla okunomsoco engase ibe khona yokusika amafutha kumantongomane. Ngakho-ke, sihlukanisa okuhle nokubi kwempushana yebhotela ukuze ukwazi ukunquma ukuthi uzoyilanda yini imbiza encane ohambweni lwakho olulandelayo lokuya esitolo segrosa.
Liyini ibhotela lenati eliyimpuphu?
Lolu hlobo lwebhotela lwenziwa ngamantongomane agazingiwe acindezelwe ukuze kukhishwe amafutha amaningi, bese kuthi izinhlayiya zamantongomane ezisele zigaywe zibe impushana egcina ukunambitheka kwesithelo esiningi. Okokuqala kwakuyibhotela lamantongomane eliyimpuphu, kodwa manje usungathola ibhotela le-alimondi ngendlela efanayo. Imikhiqizo iphinde inikeze ukunambitheka okuhlukile nezithasiselo, ezifana nama-probiotics noma i-protein powder.
Amalebula amaningi ebhotela eliyimpuphu abonisa ukuthi amafutha amancane kangakanani (acishe abe ngamaphesenti angama-90 ngaphansi) aqukethe uma kuqhathaniswa nozakwabo osakazekayo. Osala nakho umkhiqizo owakhiwe ngokuyinhloko ngamaprotheni nama-carbohydrate. Nasi isiqhathaniso esikhulu esisheshayo:
Usayizi owodwa wokuphakela, izipuni ezi-2 zebhotela le-peanut eliyimpuphu liqukethe:
- 70 amakhalori
- 2 g amafutha
- 8 g amaprotheni
- 5 g wama-carbohydrate
Usayizi owodwa wokuphakela, izipuni ezi-2 zebhotela le-peanut yendabuko iqukethe:
- 191 amakhalori
- 16 g amafutha
- 7 g amaprotheni
- 7 g wama-carbohydrate
Ephepheni, lokho kungase kuzwakale njengokungacabangi ukuhamba nohlobo oluthile—manje ungathola lonke ukunambitheka kwebhotela lamantongomane ngamakhalori namafutha ambalwa kakhulu. Kodwa ukususa la mafutha akuhambisani nawe.
Kungani udinga amafutha anempilo?
Amafutha ebhotela lamantongomane ikakhulukazi awohlobo okungagcwele Inhliziyo enempilo: Cishe amaphesenti angama-75 ama-calories amafutha ebhotela le-peanut ayi-unsaturated futhi cishe amaphesenti angama-85 amafutha e-calorie ebhotela le-almond awanayo unsaturated, kuhlanganise namafutha e-monounsaturated.
Ukudla okunamafutha amaningi e-monounsaturated, njengamantongomane, kukhonjisiwe kuthuthukisa kokubili i-cholesterol nomfutho wegazi. Kodwa khumbula ukuthi lezi zinzuzo ziye zaboniswa ngokuqondile lapho amafutha e-monounsaturated esetshenziswa esikhundleni samanye amafutha agcwele noma ama-carbohydrate agayiwe ekudleni kwakho.
Lawo mafutha asebhotela angasabalala ukwandisa ukusutha futhi ngcono ukwaneliseka zokudla noma ama-snacks, okungasiza ekunciphiseni ukudla okuphelele. Yingakho kufanele ubheke ukufaka okungenani amafutha amancane kukho konke ukudla, futhi ukudla okulula nebhotela lamantongomane kungaba indlela elula yokwenza lokho.
Ukhilimu ojwayelekile nawo uqukethe i-vitamin E, isakhi samafutha esincibilikayo, esiza umzimba wakho ukumunca amafutha, asuswa kakhulu lapho amafutha ekhishwa kumantongomane ukuze enze izimpushana. Ucwaningo lusekela umbono wokuthi ukudla okuphezulu kwe-vitamin E kuhlotshaniswa ne-a ukusebenza kobuchopho okungcono. Ukusebenzisa ibhotela eliyimpuphu kuphela kungase kube ithuba eliphuthelwe lokwengeza amafutha anenzuzo novithamini E ekudleni kwakho. Uma sekushiwo, ungayithola nakweminye imithombo, njengamafutha omnqumo, imbewu, nokwatapheya.
Kuyafaneleka futhi ukusho ukuthi abasubathi abazibandakanya emiqhudelwaneni eminingi yokuqeqeshwa bangavele bazuze kulokhu ama-calories engeziwe yebhotela lamantongomane agcwele amafutha. Ukwengeza ibhotela lamantongomane kuthuthukisa ngokwengeziwe ukuminyana kwekhalori kokudla noma ukudla okulula, ngaphandle kokwengeza inani elikhulu lenqwaba. Lokhu kungaba ukhiye kubasubathi abafuna ukuthola ama-calories engeziwe, kodwa abangenaso isifiso sokudla ukudla okuningi ngesikhathi esisodwa.
Abasubathi bangase bacabange ukusebenzisa kokubili impushana nebhotela lendabuko ngezindlela ezihlukene ukuze basize ukuhlangabezana nezidingo zabo zekhalori neprotheni.
Izinzuzo
Njengebhotela elivamile, inguqulo eyimpuphu iyindlela enhle yokwengeza umthamo owengeziwe weprotheyini esekelwe ezitshalweni ekudleni kwakho. Futhi lokho kungase kube iresiphi yokuphila isikhathi eside, njengoba ucwaningo lubonisa ukuthi ukudla okuphezulu kwamaprotheni ezitshalo kungathuthukisa izinombolo ezihlukahlukene ze-cholesterol ukuze kube nempilo engcono yenhliziyo. Uma ulandela inkambiso yokudla ukudla okusekelwe ezitshalweni, lezi zimpushana zingase zibe inketho enhle.
Kulula ukupheka
Enye inzuzo yokusebenzisa izimpushana zebhotela, ngaphezu kwezinguqulo ezisakazekayo, yilokho kuba lula ukupheka ngoba abazi ikhekhe. Lokho kusho ukuthi zihlangana kahle futhi kalula zibe i-oatmeal, iyogathi, ama-smoothies, nama-batter ama-pancake nezimpahla ezibhakiwe. Ngokwami, ngithanda ukushaya iyogathi engenalutho ngebhotela lamantongomane eliyimpuphu kanye ne-sweetener esekwe esitshalweni yesoso yebhotela lentongomane enamaprotheni elungele ukucwilisa izithelo ezintsha.
Ungakwazi ngisho nokuhlanganisa ibhotela eliyimpuphu ngamanzi ukuze usabalale uma lokho kuyisimo sakho sengqondo ngalolo suku: 2 wezipuni ibhotela eliyimpuphu, lapho lihlanganiswa kabusha, lenza ibhotela lesipuni elingu-1 lisabalala. (Kuyaphawuleka ukuthi ngeke ibe khilimu njengendabuko.)
Iqukethe amafutha amancane
Futhi aqukethe amafutha amancane kakhulu, ama-nut butters ayimpuphu azinzile kakhulu, ngakho-ke iwashi lihamba kancane uma kufanele usebenzise i-canister.
Kodwa-ke, izimpushana eziningi ze-peanut ne-almond butter ziqukethe izithasiselo ezengeziwe, ezifana noshukela oluyimpuphu kamoba, okungase kube ukukhathazeka kubasubathi, asebevele bedla izinto eziningi ezinoshukela. Kungenzeka ukhethe izinketho ezingenashukela uma uzama ukunciphisa ukudla kwakho ushukela. Noma kunjalo, izimbiza eziningi ziqukethe kuphela i-1 kuya ku-2 amagremu kashukela owengeziwe ngokuphakela ngakunye, ngakho-ke akunakwenzeka ukuthi kube umthombo obalulekile woshukela owengeziwe ekudleni kwakho ngaphandle kokuthi udle inani elikhulu.
Inamakhalori amancane
Ibhotela lamantongomane oluyimpushana liqukethe ama-calories ambalwa kunebhotela lendabuko, njengoba iningi lamafutha anekhalori ephezulu lisusiwe. Futhi iwumthombo omuhle wefayibha namaprotheni, izifundo ezibonisa ukuthi zingasiza ekulawuleni ukudla.
Ibhotela eliwumpushana lingaba inketho enhle kubantu abafuna izindlela ezilula zokunciphisa ukudla kwabo kwekhalori noma kulabo abadla ukudla okunomkhawulo wekhalori. Nokho, isayensi iye yabonisa ukuthi ukusetshenziswa njalo kwamantongomane akubambi iqhaza ekuzuzeni isisindo, nakuba ewumthombo ocebile wamakholori namafutha. Lokhu kungase kube ngenxa yokuthi amantongomane akhulisa ukwaneliseka nokugcwala ngemva kokudla, okunciphisa ngokwemvelo ukuthathwa kwekhalori kokunye ukudla usuku lonke.
Amafutha angagcwalisiwe atholakala kumantongomane angase futhi asize umzimba ukuba ushise amakholori engeziwe ngenkathi uphumule, kodwa lo mphumela awuzange uphindwe kuzo zonke izifundo. Kudingeka ucwaningo olwengeziwe. Nokho, khumbula ukuthi ibhotela lezentengiselwano ngokuvamile liqukethe amafutha emifino engeziwe. Ngenxa yalesi sizathu, ibhotela eliyimpuphu cishe lingcono empilweni yakho.
Ekugcineni, isipuni ngesipuni, izimpushana zebhotela lamantongomane zibiza cishe ngokuphindwe kabili kunejwayelekile.