Amantongomane, kungakhathaliseki ukuthi anjani, anikeza izinzuzo ezihlukahlukene zezempilo ezifanele ukuba yingxenye yokudla okunempilo. Ziwumthombo omkhulu wamandla, acebile ngamavithamini afana ne-niacin novithamini E, amaprotheni, i-fiber kanye ne-manganese. Amantongomane ayimpushana angaba yingxenye yokudla okunempilo, njengoba amandla awo aphezulu azokwenza uzizwe ugcwele futhi wanelisekile.
I-peanut powder ingumkhiqizo othakazelisayo. Nokho, kunomehluko othile phakathi kwalo mkhiqizo nebhotela lamantongomane noma ufulawa. Ngakolunye uhlangothi, umkhiqizo unama-kilojoule aphansi, amaprotheni amaningi, futhi unezinga elithakazelisayo lokuguquguquka.
Kwenziwe kanjani?
Le ndlela yokusebenzisa amantongomane yenziwa ngokucindezela amantongomane ukuze kukhishwe amafutha emvelo. Umphumela uba impushana equkethe isilinganiso esiphezulu samaprotheni-to-fat (amagremu angu-6 amaprotheni ku-1,5 g yamafutha), kanye ne-fiber nezinye izakhi ezenza amajikijolo abe nomsoco. Impushana yamakinati iyindlela enhle yokugcwalisa noma yikuphi ukudla ngokuthungwa kwebhotela yakudala kanye nokunambitheka kwaleli nati, kodwa usebenzisa amakhalori ambalwa.
Inqubo yokukhiqiza yokwenza impushana yamantongomane enamafutha ihlanganisa lezi zinyathelo ezilandelayo:
- Okokuqala, amantongomane ayosiwe ukuze athuthukise ukunambitheka kwawo.
- Amantongomane abe esefakwa emshinini wokunyathelisa ukuze kukhishwe amafutha amaningi. Lokhu kwaziwa njengenqubo yokwehlisa amafutha.
- Ekugcineni, izinto eziqinile zamakinati ezisele zigaywa zibe yimpushana ecolekile.
- Abakhiqizi bese bengeza usawoti omncane kule ngxube. Kuye ngohlobo, kungase futhi kube nenani elincane likashukela.
- Umkhiqizo ube usupakishwa bese usatshalaliswa ukuze udayiswe.
Kubalulekile ukukhetha impushana yamantongomane enamafutha ngaphandle kwezithasiselo, njengoshukela owengeziwe noma ukunambitheka, ukuze siqinisekise ukuthi sisebenzisa umkhiqizo wekhwalithi enhle.
Ngokuqondene nomehluko ngofulawa we-peanut, nakuba zifana kakhulu, kunomehluko othile. Umehluko omkhulu wukuthi impushana iphansi kakhulu kumafutha kanye nama-kilojoule, naphezu kokuba namaphrotheni amaningi. Kunalokho, ufulawa ungaba namazinga ahlukahlukene amafutha/amaprotheni. Ukudla okuncibilikisiwe kuzoba namafutha amancane kakhulu futhi kube namaprotheni amaningi, kuyilapho izinketho ezijwayelekile zizonikeza amanani aphakathi kwamafutha namaprotheni.
Umehluko wokugcina oyinhloko ukuthi ufulawa awunawo usawoti owengeziwe noma ushukela, kokubili okungasetshenziswa kumpushana we-peanut oncishiwe.
Umehluko ngebhotela
Nakuba zifana ncamashi, kunomehluko obalulekile phakathi kwempushana yamakinati nebhotela lamantongomane. Umehluko omkhulu wukuthi impushana iphansi kakhulu kumafutha kanye nama-kilojoule, naphezu kokuba namaphrotheni amaningi.
Ukwengeza, ukudla kwamantongomane kungaba namazinga ahlukahlukene amafutha noma amaprotheni. Ukudla okuncibilikisiwe kuzoba namafutha amancane kakhulu futhi kube namaprotheni amaningi, kuyilapho izinketho ezijwayelekile zizonikeza amanani aphakathi kwamafutha namaprotheni. Umehluko wokugcina oyinhloko ukuthi impushana yamakinati ayinawo usawoti owengeziwe noma ushukela, kokubili okungasetshenziswa kubhotela lamantongomane noma ukhilimu.
Ingabe iyafana neprotheni enambitheka yamantongomane?
Nakuba sisanda kuthola impushana yamantongomane ekhululiwe kanye nokuqukethwe kwayo kwamaprotheni amaningi, akufanele iqhathaniswe namantongomane anokunambitheka kwamaprotheni.
Lawa maprotheni ngokuvamile avela ku-whey, futhi ama-flavour nama-flavouring asetshenziselwa ukuzuza ingqikithi efana ne-peanut. Le phrotheni powder nayo inama-kilojoule aphansi futhi ilula kakhulu uma ixutshwe noketshezi (kokubili amanzi nobisi). Ngakolunye uhlangothi, uma sixuba i-peanut powder ne-liquid, umphumela uzoba ukhilimu noma unamathisele okufana kakhulu nebhotela le-nut.
Futhi, khumbula ukuthi i-peanut powder akufanele ithathwe njengomthombo oyinhloko wamaprotheni. Kuyiqiniso ukuthi kungasiza ukudla inani eliningi ekupheleni kosuku, kodwa ama-calories nawo abalwa kulokhu. Uma sifuna ngempela ukudla amaprotheni, kuhle ukuthi sibheke ukudla okunamaprotheni emvelo noma ukwengezela ngama-shakes.
Izinzuzo
Nakuba ngokusobala anezinzuzo eziningi, njengokuqukethwe kwamafutha aphansi kanye nokuqukethwe kwamaprotheni amaningi, akhona amanye amaphuzu amahle ekusetshenzisweni kwempushana yamantongomane encishiwe.
Iqukethe amakhalori ambalwa
Lolu hlobo lwempushana luqukethe ama-calories ambalwa kunebhotela le-peanut yendabuko, njengoba iningi lamafutha anekhalori ephezulu asusiwe. Izipuni ezimbili zebhotela elingenalutho zinikeza cishe ama-kilojoule angu-190, kanti izipuni ezimbili zamantongomane ayimpuphu zinikeza amakholori angu-45 kuphela.
Lezi zimpushana futhi ziwumthombo omuhle wefayibha namaprotheni, izifundo ezibonisa ukuthi zingasiza ekulawuleni ukudla. Kungase kube inketho enhle kubantu abafuna izindlela ezilula zokunciphisa ukudla kwabo kwekhalori noma kulabo abadla ukudla okunomkhawulo wekhalori. Ngaphezu kwalokho, isayensi ibonise ukuthi ukusetshenziswa njalo kwamantongomane ayifaki isandla ekuzuzeni isisindo, naphezu kweqiniso lokuthi amantongomane angumthombo ocebile wama-kilojoule namafutha.
Amafutha angacushiwe atholakala kumantongomane angase futhi asize umzimba ukuba ushise amakholori engeziwe lapho uphumule, kodwa lo mphumela awuzange uphindwe kuzo zonke izifundo.
Inamafutha amancane kunebhotela lamantongomane
Ibhotela lamantongomane lendabuko liwumthombo ocebile wamafutha, aqukethe amagremu angu-16 ngezipuni ezimbili zezipuni, kuyilapho amantongomane ayimpushana equkethe amagremu angu-1.5 kuphela wamafutha ekukhonzeni okufanayo. Kodwa-ke, amafutha atholakala kumantongomane awaningi kakhulu futhi ngokuvamile abhekwa njengenzuzo empilweni.
Isayensi ibonisa ukuthi i-oleic acid, uhlobo oluyinhloko lwamafutha atholakala kumantongomane, ingasiza ukwehlisa umfutho wegazi, ukwehlisa ukuvuvukala, nokunciphisa ingozi yesifo senhliziyo. Ukusebenzisa impushana yamakinati esikhundleni sebhotela lamantongomane kungase kube yithuba eliphuthelwe lokwengeza amafutha amaningi e-monounsaturated ekudleni.
Umthombo wamaphrotheni
Amantongomane akhululiwe anenani elikhulu lamafutha asusiwe. Lapho okuqukethwe kwamafutha amakinati kuncipha, i-fiber kanye ne-protein content iyanda kanyekanye. Nakuba lokhu kungase kuthinte kabi abantu abadla amantongomane njengomthombo wamafutha anempilo, kuyinzuzo kulabo abazama ukwandisa ukudla kwabo okune-fiber namaprotheni.
Impushana yamakinati ihlinzeka ngamagremu angaphezu kwamabili efayibha kanye namagremu ayishumi nantathu weprotheyini ngokuphakelwa kwe-ounce elingu-28. Kuwo wonke amagremu ayi-100, lokhu kulingana namagremu ayisishiyagalombili efayibha kanye namagremu angamashumi amane nesithupha amaprotheni. Ngakho-ke, ngisho nesipuni sebhotela le-peanut esiyimpuphu singanikeza inani elilinganiselwe lamaprotheni.
Kusetshenziswa ekhishini
Ngenhlanhla, lolo hlobo lomkhiqizo lunezinhlobonhlobo eziningi. Inikeza indlela esheshayo nelula yokwengeza ukunambitheka kwephenathi ezitsheni. Ingasetshenziswa ngokuqondile kwifomu yempushana noma iphinde ifakwe emanzini ukuze wenze unamathisele. Ngenxa yokuthi impushana inamafutha amancane, ixubana kalula noketshezi kunebhotela lamantongomane elivamile. Ingasetshenziswa futhi njengesinongo esomile, ngokungafani nebhotela lamantongomane elivamile.
Ukuyisebenzisa ekhishini nasezindaweni zokupheka, sincoma:
- Nge-curry njengoba iyi-ejenti yokuqina.
- Amasoso emifino ababayo, kanye nasezindaweni zokupheka zezinhlanzi noma zezinkukhu. Ukuxuba isipuni sempushana yamakinati nesipuni esingu-1 samanzi, isipuni esingu-1 sososo wesoya, u-garlic, ujinja, nama-chives kudala i-marinade enambitheka futhi enamathelayo. Lokhu kungasetshenziswa njengesinongo enyameni, enhlanzini, noma kumaprotheni emifino afana ne-tofu.
- Ezitsheni eziningi zase-Asia, ibhotela lamantongomane lisetshenziselwa ukwenza amasoso amnandi. Uma sifuna ukunciphisa ama-calories, kodwa sisathanda ukunambitheka, kunconywa ukwengeza le powder yesithelo esomisiwe.
- Pheka yonke imifino. Nakuba amafutha nosawoti okuqukethwe kuzohluka kunofulawa wamakinati, impushana izosebenza ngokufanayo ekubhakeni. Ingasetshenziswa eduze nofulawa wendabuko ukuze uthole ukunambitheka, noma ekuphekeni okufana nalawa ma-Almond Protein Balls, ingasetshenziswa ngokwawo.
- Ukulungiswa kwama-smoothies, njengoba kungumthombo omkhulu wamaprotheni. Ukwengeza impushana yamakinati kuma-smoothies kuyindlela elula yokuthuthukisa i-fibre kanye nokuqukethwe kwamaprotheni futhi unikeze isiphuzo ukunambitheka kwamantongomane. Sizozama ukwengeza isipuni esiphuzweni esivamile futhi sixube.
- Yenza inhlama yamakinati ngokwengeza amanzi amancane bese uwaxuba ngobumnene.
- Ibhotela lamantongomane elinempushana yesithelo esomisiwe.
- Engeza ukunambitheka kushokoledi ukuze uthole ibhotela lamantongomane kashokoledi.
- Sabalalisa kwisemishi esikhundleni sebhotela elivamile.
- Ukwengeza i-peanut powder kuthuthukisa ukunambitheka kwe-oats. Singagaya ubhanana ukuze sengeze ubumnandi noma sengeze amajikijolo. Singazama nokwenza lezi oats ebusuku ukuze uthole isidlo sasekuseni esisheshayo.
Uma ibuyiselwa emanzini ibe inhlama, ingajatshulelwa njengesoso noma isetshenziswe njengokugcwalisa amaswidi enziwe ekhaya. Kodwa-ke, inhlama ayinakho ukuthungwa okunokhilimu kanye nokuzwakala komlomo okucebile kwebhotela lamantongomane futhi ngezinye izikhathi kungase kuzwakale kunezinhlamvu noma kubaba kancane.
Izithiyo ezingenzeka
Lo mkhiqizo ungaba yingxenye yokudla kwabantu abadala, izingane kanye nezinsana. Yingakho kufanele sicabangele ubungozi obungase bube khona bokusetshenziswa kwayo.
Iqukethe amavithamini amancane ancibilikayo
Njengoba amafutha amaningi esusiwe, kunokukhathazeka ngokuthi amavithamini ancibilikayo angase alahleke. Ibhotela lamantongomane aliwona umthombo obalulekile wamavithamini ancibilikayo amafutha A, D, noma K, kodwa uwumthombo omuhle kavithamini E. Izipuni ezimbili zezipuni zinikeza u-14% wesibonelelo sansuku zonke esinconywayo.
I-Vitamin E iyivithamini encibilikayo enamafutha esebenza njenge-antioxidant emzimbeni. Ama-Antioxidants asiza ukulwa nemiphumela elimazayo yama-radicals mahhala ukunciphisa ukuvuvukala nokulimala kwamangqamuzana. Nakuba ilebula ye-Nutrition Facts ingenalo ulwazi ngokuqukethwe kwevithamini E, ukuhlaziywa komkhiqizo ofanayo kunganikeza ukuqhathanisa.
Nokho, impushana yamantongomane encibilikisiwe, eyenziwa ngokuchotshozwa amantongomane ancishiwe, iqukethe amagremu ayiziro wamafutha futhi ayinawo uvithamini E. Njengoba amafutha amaningi esusiwe, cishe awawona umthombo omuhle kavithamini E.
Amantongomane ayimpushana angaba noshukela nosawoti.
Nakuba amafutha amaningi esusiwe, akanawo umlomo okhilimu kanye ne-flavour ecebile yebhotela lamantongomane. Ukusiza ukuthuthukisa ukunambitheka komkhiqizo, amanani amancane kashukela nosawoti ayengezwa. Kodwa-ke, njengoba impushana yamakinati iqukethe kuphela igremu elilodwa likashukela usuwonke ngesikhathi sokuphakelwa, mancane amathuba okuthi kube umthombo obalulekile woshukela owengeziwe ngaphandle uma uwudla ngenani elikhulu kakhulu.
Futhi iqukethe usawoti owengeziwe, nakuba ungaphansi kwenani elitholakala ezinhlotsheni eziningi zebhotela le-salt nut: 94 mg vs. 147 mg ngokuphakela ngakunye.
Nakuba kokubili ukunambitheka kwasekuqaleni nanoma iyiphi enye inguqulo kashokoledi iqukethe amanani amancane kashukela nosawoti owengeziwe, ezinye izinhlobo zinganikeza izinguqulo ezingenashukela nezingenasawoti.
Kungabangela ukufutheka
Izimpushana zamantongomane azinconywa kubantu abasengozini enkulu yokuklinywa, njengabantu abadala noma izingane ezingaphansi kweminyaka emine ubudala. Lokhu kungenxa yokuthi ukunamathela kwayo okunamathelayo kungavimba kalula amapayipi omoya futhi kube yingozi yokuklinywa. Uma lolu hlobo lweqembu labantu lufuna ukulisebenzisa ngokuphepha, kuyanconywa ukuthi luhlanjululwe ngamanzi, lusakazwe kancane noma luxube nokudla.
Amantongomane ayimpushana anikeza enye indlela yokwengeza ukunambitheka kwamantongomane ekudleni ngaphandle kokwandisa ingozi yokuklinywa. Ingafafazwa kancane ekudleni okulula, kuhlanganiswe nokudla okunokhilimu okufana neyogathi, noma kuhlanganiswe namanzi ukwenza isoso yebhotela lamantongomane. Kodwa-ke, akufanele isetshenziswe njenge-rehydrated paste, njengoba isengaba yingozi yokuminyanisa kuleli fomu.
Kuthatha isikhathi esingakanani?
Ukuntuleka kwamafutha kwenza le mpushana yamantongomane ibe inketho esebenzayo ye-pantry enwetshiwe. Ibhotela lamantongomane livama ukubola ngenxa yamafutha agcinwe isikhathi eside, kodwa impushana yebhotela lamantongomane ingahlala isikhathi eside. Izinyanga ezingama-25 zingavulwa ezimeni ezifanele.
Kodwa-ke, uma usuvuliwe, kufanele uhlole ukulebula ngezincomo ozozisebenzisa. Imvamisa zinwetshwa zibe yizinyanga eziyisithupha, njengoba umswakama ungahlangana nempushana futhi uguqule amanani kanye nokunambitheka kwayo. Ukwengeza, uma sekuvuselelwe, kunconywa ukuthi uyigcine esiqandisini isikhathi esingaphezu kwesonto elilodwa.
Ungadliwa
Ama-nut butters wangempela agcwele amafutha anomsoco, futhi asisoze sancoma ukuwakhipha ohlelweni lokudla okunempilo ngaphandle uma kunesidingo. Kodwa-ke, impushana yamantongomane enamafutha ingasisiza ukuthi sihlole ezinye izindlela, sibe nama-calories aphansi namafutha, kodwa sinikeze inala yamaprotheni, ifayibha, kanye nokunambitheka.
ama-pancake nge-peanut powder
Inhlanganisela yamakinati kanye nofulawa kakolweni wengeza ukunambitheka kwezithelo kulawa makhekhe alula kakhulu. I-peanut powder ingase ibe nesibopho sokuthungwa okuthambile, njengoba kungekho mafutha noma ibhotela ku-recipe.
Kunconywa ukuthi ungaxubani nanoma yini enye ukuze ujabulele ukunambitheka kwepeanut enamandla. Uma siwenza nge-oatmeal namaqanda amhlophe, ukudla kwamaprotheni kuzoba phezulu. Lokhu kuzosisiza sizizwe sisuthi isikhathi eside.
Amabha we-Granola nama-quinoa
Impushana yamantongomane, imbewu yequinoa, nezipuni ezintathu nje zesiraphu ye-maple kwenza ukudla kwasekuseni okungaphekiwe kube okunamafutha aphansi, okungenayo i-gluten, kanye noshukela oncishisiwe esikhundleni sama-granola apakishwe kusengaphambili.
Lezi zindlela zokupheka kulula ukuzigcina futhi zithande ukudliwa kwezingxenye. Ngale ndlela ingagcinwa isikhathi eside uma singumuntu ohlala ekhaya.
Isinkwa sikabhanana nempushana yamakinati
Uma sifuna okubhakiwe okungenayo i-gluten okungasenzi sizizwe sengathi siluma ebhokisini lezicathulo, isinkwa sikabhanana siyindlela yethu yokuya kuso. Akukhona nje ukuthi ukuthungwa kwalokhu kuhlala kucebile futhi kubushelelezi, kodwa i-peanut powder inikeza amaprotheni amaningi kuneresiphi evamile. Ngakho ucezu noma okubili kwalokhu ukudla kwasekuseni okunokulinganisela okuhle.
Futhi, ukunambitheka kukabhanana namakinati kuhambisana kahle kakhulu.
Ikhekhe le-peanut ne-chocolate
Akulona ihlaya leli. I-cheesecake ye-peanut butter cheesecake ingafaneleka njengesidlo sasekuseni uma senziwe nge-cocoa powder, i-peanut powder (nebhotela le-nut), ne-yogurt yesiGreki elingisa ngokuphelele ukugcwaliswa kwe-cheesecake.
Kufanele ube ngumthandi wezithelo ezomisiwe ukwenza ngaphandle kokunambitheka ushizi kuleli khekhe. Kunconywa kubantu abafuna ukwandisa amaprotheni abo ngendlela yokuqala.
Iphalishi le-oat
I-Oatmeal Bowls ilapho kanye nesidlo sasekuseni esilungele kakhulu esikhona.
Ngama-oats asendulo, ubisi oluncishisiwe olunamafutha, neyogathi yesiGreki, lokhu kulula futhi kuqondile njengoba uthola (kodwa ama-chocolate chips kanye ne-1/4 indebe ye-peanut powder engeza okuthile okukhethekile).