Izinzuzo ezi-5 ezimangalisayo zebhotela lamantongomane

izinzuzo zebhotela le-peanut

Ibhotela lamantongomane seliphenduke ukudla okuthandwa kakhulu. Futhi ingenye yemithombo eshibhe kakhulu yamaprotheni yemifino esingayithola.

Naphezu kwezinzuzo zayo zokudla okunomsoco, ibhotela lamantongomane linamafutha amaningi nama-kilojoule. Izipuni ezimbili nje zinikeza okungengaphansi kwengxenye yesine yamafutha anconyiwe nsuku zonke, amanye awo agcwele. Futhi, njengendlela egayiwe yamakinati, ingenye yezinto eziyisishiyagalombili ezivame ukungezwani nokudla.

Noma kunjalo, izinzuzo zokudla okunomsoco zivame ukudlula imiphumela, ikakhulukazi kubantu abaswele ukudla okunomsoco noma abangawatholi amaprotheni anele ekudleni kwabo.

Kuyini lokhu?

Ibhotela lamantongomane wukudla okungakacutshungulwa. Ngokuyisisekelo angamakinati, ngezinye izikhathi ayosiwe, agaywe aze abe inhlama. Kodwa-ke, lokhu akulona iqiniso ezinkampanini eziningi zentengiso. Lezi zingaqukatha izithako ezengeziwe ezihlukahlukene, njengoshukela, amafutha emifino, namafutha e-trans.

Futhi ukudla ushukela owengeziwe kanye namafutha anqunyelwe kuye kwaxhunyaniswa nezimo ezihlukahlukene zempilo, kuhlanganise nesifo senhliziyo. Esikhundleni sokuthenga ukudla okugayiwe ngezithako ezengeziwe ezengeziwe, kutuswa ukuba ukhethe ibhotela lamantongomane ngebhotela lamantongomane kuphela futhi mhlawumbe nosawoti omncane njengezithako.

Izakhamzimba

Ezipuni ezi-2 (amagremu angu-32) zebhotela lamantongomane elibushelelezi elinosawoti owengeziwe sithola amanani omsoco alandelayo:

  • Amandla: 190 kilojoule
  • Amafutha: 16 amagremu
  • Ama-carbohydrate: 8 amagremu
    • Fibre: 2 amagremu
    • Ushukela: 3 amagremu
  • Amaprotheni: 7 amagremu
  • I-Sodium: 140 mg

Ukupakishwa kuvame ukuklelisa ukuphakelwa okukodwa kwebhotela lamantongomane njengezipuni ezi-2 (amagremu angama-32), mayelana nenani elidingekayo ukwenza ibhotela lamantongomane nesemishi lejeli. Njengazo zonke ezinye izinhlobo zebhotela lamantongomane, lena inama-kilojoule amaningi namafutha.

Nokho, ipakisha ukudla okunomsoco okuningi enanini elincane kangaka lokudla. Futhi ngenxa yokuthi kungakwenza uzizwe usuthi ngokushesha, ngokuvamile awudli kakhulu.

ama-carbohydrate

Ibhotela lamantongomane lincane kakhulu kuma-carbohydrate. Ama-carbohydrate atholakala lapho kuphakelwa amakinati enza u-13-16% kuphela wesisindo sawo esiphelele, okusho ukuthi inkomba ye-glycemic ingu-14 kuphela. inkomba ephezulu ye-glycemic, njengesinkwa esimhlophe esisetshenziselwa ukwenza isemishi lebhotela lamantongomane.

Iningi lama-carbohydrates kumakinati ayinkimbinkimbi, uhlobo umzimba olwephula kancane kancane ukuze uthole i-metabolism. Ngakolunye uhlangothi, ibhotela lamantongomane liphansi kuma-carbohydrate alula abangela ukukhuphuka koshukela egazini.

Amafutha

Nakuba amagremu angu-16 wamafutha ngokuphakelwa angazwakala njengokuningi, iningi lawo lingamafutha e-monounsaturated namafutha "anempilo" e-polyunsaturated. Cishe u-4% kuphela ophuma emafutheni “angenampilo” agcwele, uhlobo olungavala imithambo.

Amafutha e-monounsaturated aphuma ikakhulukazi ku-oleic acid (enomthelela omuhle emazingeni e-cholesterol), kuyilapho amafutha e-polyunsaturated ephuma ikakhulukazi ku-linoleic acid (esiza ukwakha imisipha). Ibhotela lamantongomane liqukethe amanani abalulekile e-Omega-3 fatty acids, elwa nokuvuvukala futhi ehambisana nengozi ephansi yesifo sikashukela nesifo senhliziyo.

Naphezu kokuqukethwe kwamafutha amaningi, ibhotela lamantongomane ngokwalo alinayo ngokuphelele i-cholesterol.

Amaprotheni

Cishe u-35% wesisindo esiphelele sivela kumaprotheni, okwenza kube omunye wemithombo engcono kakhulu yamaprotheni angewona awenyama. Kumagremu angu-7 ngokuphakelwa ngakunye, ungakwazi ukwandisa kalula ukudla kwakho kwansuku zonke uma ungadli imifino noma ungawatholi amaprotheni anele ekudleni kwakho.

Izakhamzimba

Ibhotela lamantongomane linomsoco futhi lingasisiza ukuthi sihlangabezane nereferensi yansuku zonke yokudla kwamavithamini namaminerali. Igcwele amavithamini B abalulekile, kanye namaminerali abalulekile nama-antioxidants.

Kumagremu angama-32 sithola inani lansuku zonke lama-micronutrients alandelayo:

  • Ithusi: 43%
  • I-Folate: 20%
  • Insimbi: 22%
  • I-Magnesium: 14%
  • I-Manganese: 28%
  • I-Potassium: 18%
  • I-Vitamin B1 (thiamine): 17%
  • I-Vitamin B3 (niacin): 25%
  • I-Vitamin B5 (i-pantothenic acid): 11%
  • I-Vitamin B6 (pyridoxine): 9%
  • I-Vitamin E: 18%
  • I-Zinc: 10%

ibhotela le-peanut enomsoco

Izinzuzo

Ziningi izinzuzo zokufaka njalo ibhotela lamantongomane ekudleni kwakho.

Ucebile ngamaprotheni

Nakuba ibhotela lamantongomane linamaprotheni amaningi, liphansi kuma-amino acid abalulekile. methionine. Amantongomane ayingxenye yomndeni we-legume, okuhlanganisa nophizi, uphizi, nodali. Iprotheni ye-legume iphansi kakhulu ku-methionine kanye ne-cysteine ​​​​uma iqhathaniswa namaprotheni ezilwane.

Ukuntuleka kwe-methionine ngokuvamile kuhlotshaniswa nokuntuleka kwamaprotheni okuvamile noma izimo ezithile zezifo. Kuyivelakancane kakhulu kubantu abanempilo enhle.

Ngakolunye uhlangothi, ukudla okuphansi kwe-methionine nakho kucatshangwe ukuthi kunezinzuzo ezithile zezempilo. Ucwaningo lubonise ukuthi lunganweba ubude bempilo yamagundane namagundane, kodwa akucaci uma lusebenza ngendlela efanayo kubantu.

i-carb ephansi

Ibhotela le-peanut elihlanzekile liqukethe kuphela ama-carbohydrate angama-20%, okwenza afanelekele ukudla okune-carb ephansi. Kuphinde kubangele ukwenyuka okuphansi kakhulu koshukela wegazi, okwenza kube ukukhetha okuhle kubantu abanesifo sikashukela sohlobo 2.

Ukubuyekezwa okukhulu kwezifundo kwathola ukuthi ukudla ibhotela le-peanut njalo kwakuxhunyaniswa nengozi ephansi yokuthuthukisa uhlobo lwesifo sikashukela sohlobo 2 esikhathini eside. Lezi zinzuzo kuthiwa ngokwengxenye zibangelwa i-oleic acid, enye yamafutha ayinhloko kumantongomane.

Iqukethe amafutha anempilo

Njengoba inamafutha amaningi kakhulu, i-100-gram yokuphakelwa iqukethe umthamo omkhulu wama-calories angu-597. Naphezu kokuqukethwe kwayo kwekhalori ephezulu, ukudla amanani aphakathi kulungile ekudleni kokunciphisa umzimba. Futhi njengoba ibhotela lamantongomane liphezulu emafutheni anempilo futhi liwumthombo omuhle wamaprotheni, kungaba ukukhetha okuhle kwabadla imifino noma labo abalandela ukudla okusekelwe ezitshalweni ukuthi bakufake ekudleni kwabo ngokulinganisela.

Ingxenye yamafutha asebhotela yenziwe nge-oleic acid, uhlobo olunempilo lwamafutha e-monounsaturated nawo atholakala ngamanani amakhulu emafutheni omnqumo. I-Oleic acid ixhunyaniswe nezinzuzo zezempilo ezahlukahlukene, njengokuzwela kwe-insulin okuthuthukisiwe.

Ibhotela lamantongomane liqukethe ne-linoleic acid, i-Omega-6 fatty acid ebalulekile egcwele emafutheni amaningi emifino. Olunye ucwaningo lubonisa ukuthi ukudla okuphezulu kwe-Omega-6 fatty acids, okuhlobene ne-Omega-3, kungase kwandise ukuvuvukala kanye nobungozi bezifo ezingapheli.

Ithuthukisa ukulahlekelwa isisindo

Ibhotela lamantongomane kukholakala ukuthi lisiza ukwehlisa isisindo ngokukhuthaza ukusutha ngenxa yamaprotheni namafutha. Ngokunciphisa isifiso sakho sokudla, ungasiza ukugcina isisindo esinempilo futhi unciphise ingozi yokukhuluphala.

Nakuba kungasiza ukulawula ukudla kwakho, kubalulekile ukulawula izingxenye zakho. Ekugcineni, akukho ukudla okungabhekwa "njengokukhanya" uma ukudla okubili kumelela u-50% wamafutha nsuku zonke kanye no-20% wokudla okunama-kilojoule angu-2000.

Icebile kuma-antioxidants

Njengokudla okuningi kwangempela, ibhotela lamantongomane liqukethe okungaphezu nje kwamavithamini namaminerali ayisisekelo. Futhi iqukethe ezinye izakhamzimba eziningi ezisebenza ngebhayoloji, okungenzeka zibe nezinzuzo ezithile zezempilo.

Icebile kakhulu kuma-antioxidants njenge-p-coumaric acid, enganciphisa isifo samathambo. Futhi iqukethe i-resveratrol, ehlotshaniswa nengozi ephansi yesifo senhliziyo nezinye izifo ezingapheli ezilwaneni. I-Resveratrol inezinye izinzuzo eziningi ezingaba khona, nakuba ubufakazi kubantu busalinganiselwe.

i-apula nebhotela lamantongomane

Izingozi ezingaba khona

Nakuba ibhotela lamantongomane linomsoco, ibhotela lamantongomane elingaphekiwe lingase libe nezinto ezingaba yingozi, kuhlanganise. ama-aflatoxins. Lokhu kungenxa yokuthi amantongomane akhula ngaphansi komhlaba, lapho engase ahlanganiswe isikhunta esisakazeke kabanzi esibizwa ngokuthi i-Aspergillus. Lesi sikhunta siwumthombo we-aflatoxins, ebhekwa njengeyingozi empilweni.

Ngokusho kweNational Cancer Institute, akukho ukuqubuka kwezifo ezihlobene ne-aflatoxins ezike zabikwa eSpain. Nokho, kukhona ukukhathazeka mayelana nemiphumela yesikhathi eside yezempilo ye-aflatoxin, ikakhulukazi emazweni asathuthuka. Eqinisweni, ezinye izifundo zabantu ezenziwa emazweni asathuthuka ziye zahlobanisa ukuchayeka kwe-aflatoxin nomdlavuza wesibindi, ukukhula okugogekile ezinganeni, nokubambezeleka ekukhuleni kwengqondo.

Ngenhlanhla, ukucutshungulwa kwebhotela lamantongomane kunganciphisa kakhulu inani lama-aflatoxin akhona emkhiqizweni wokugcina. Futhi singanciphisa ubungozi obuhlobene nokuchayeka kwe-aflatoxin ngokukhetha izinhlobo zentengiso nokulahla noma yimaphi amantongomane abonakala ekhuntile, ashwabene, noma aguquliwe.

Sebenzisa

Ibhotela lamantongomane lingangeniswa ekudleni okujwayelekile ngezindlela eziningi.

Hlanganisa ne-sauce

Kuyiphutha ukuthi into emnandi njengebhotela lamantongomane ingaxutshwa nesoso enosawoti. Kodwa kungani ungazami?

Sizoxuba isipuni sebhotela le-peanut ne-sauce esiyithandayo futhi sizomangala ngemiphumela. Isoso exutshwe nalo khilimu yinto engakwazi ukuhambisana kalula nazo zonke izinto eziphekiwe esizidla nge-ketchup. Eqinisweni, ama-hamburger ayanda afaka lo khilimu kumasoso awo.

ngesaladi

Nakuba abambalwa bewazi leli qhinga le-gastronomic, lingasetshenziswa futhi. Ukuthinta ubumnandi kuvame ukungezwa kumasaladi amaningi ngendlela kaviniga omnandi noma amafutha.

Kodwa singakwazi futhi ukunikeza ukunambitheka kwe-nutty ehlangana kahle nayo yonke imifino emisha esiyifaka esaladini. Akudingeki wengeze kakhulu ukuze uqaphele ukunambitheka.

ice cream topping

Wonke umuntu uyawujabulela u-ayisikhilimu kanye ngezikhathi ezithile, futhi ngokuvamile siwugcwalisa ngoshokoledi noma isiraphu yama-strawberry bese sifafaza amantongomane ngaphezulu.

Manje, sizozama ukuthatha leso sicephu sika-ayisikhilimu we-vanilla nesipunu sebhotela lamantongomane phezulu; ukunambitheka kwe-nutty kufanelana ngokuphelele nephunga le-vanilla futhi kusinika ubukhulu obuhluke ngokuphelele ekunambithekeni.

hlanganisa ne-granola

Ibhulakufesi elihle liwukulinganisela okuphelele kokudla okunomsoco kanye ne-flavour, futhi i-granola, kanye nebhotela lamakinati, into engenza kokubili.

Awusoze wangabaza ukubaluleka komsoco we-granola ngezithelo ezomisiwe namantongomane, kanye nesipuni sebhotela lamantongomane kanye nayo; Kuwukudla okunezinhliziyo ukudla kwasekuseni.

xuba nama-oats

I-Oatmeal iwukudla okubhekisela kubantu abadla ukudla noma abazama ukwehlisa isisindo. Kodwa-ke, ukudla i-oatmeal nsuku zonke kungase kube nzima.

Isipuni sebhotela lamantongomane singenza lokho kudla okuyisicefe kube okuvelele kosuku. Ukuzitika kancane ngebhotela akusoze kwenza umonakalo omkhulu ezinhlelweni zokulahlekelwa isisindo; esikhundleni salokho, sizokwehlisa isifiso sokudla futhi sisisize sinciphise isisindo.

hlanganisa nezithelo

Ngaphezu kokudliwa njengendlela yokusabalalisa, lena enye indlela ethandwayo yokudla ibhotela lamantongomane. Ubhanana nama-apula ngezinye zezithelo ezithandwa kakhulu okuvame ukudliwa ngazo ibhotela lamantongomane.

Singakwazi futhi ukwenza isaladi yezithelo ngezithelo zethu esizithandayo futhi sengeze isipuni se-peanut noma ibhotela le-alimondi.

Yishaye nge-milkshake

Ama-smoothies yisiphuzo esithandwayo entsheni, futhi sivame ukuphuzwa abantu abadlayo. Ngokwazo, ama-shakes amnandi kakhulu futhi avame ukuba nokudla okunomsoco wezinto ezenziwe ngazo.

Ukushaya isipuni sebhotela lamantongomane kungathuthukisa ukunambitheka kwe-shake futhi kube isiphuzo esisigcwalisa ngamandla nobusha.

wendlala phezu kwesinkwa

I-toast ihlale ibukeka iyisidlo sasekuseni esilula futhi esingenampilo, kodwa kuthiwani uma sengeza izithelo nemifino kuthosti ngokugcotshwa okuhlukile kanye nodoli webhotela lamantongomane?

Kungaba nenani lezindlela zokusebenzisa ibhotela lamantongomane ngesinkwa. Singayisebenzisa ukusabalalisa noma ukufutha njengesembozo; lokhu kuzokwenza i-toast elula ibe mnandi futhi ibe nempilo enhle kakhulu.


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