Nakuba ama-pecans engakutholi ukunakwa okuningi njengamanye ama-superfoods, angamandla omsoco ngokwawo. Agcwele amafutha anempilo, i-fiber, amaminerali, nama-antioxidants axhumene nokukusiza ukuvimbela izifo, ukulawula noma ukwehlisa isisindo, futhi kukwenze uphile isikhathi eside.
Ama-Pecans awuhlobo lwentongomane yesihlahla edabuka eNyakatho Melika. Ngenxa yokunambitheka kwawo okucebile, okunebhotela, ayisithako esivamile kuma-appetizers, ama-dessert, kanye nezitsha eziyinhloko ngokufanayo. Nakuba inohlu olude lwemisoco ebalulekile, inama-kilojoule amaningi namafutha, okushiya abaningi bezibuza ukuthi inempilo yini.
Kunezinhlobo ezingaphezu kuka-1.000 zezinhlobo zama-pecans. Izinhlobonhlobo zivame ukuqanjwa ngamagama lapho zikhule khona, izizwe ezivela endaweni, noma amagama ahlekisayo akhethwe umlimi.
Ama-pecans angathengwa aluhlaza noma agazingiwe, afakwe usawoti noma angafakwanga usawoti, futhi ngaphandle kwegobolondo. Zivunwa ekupheleni kukaSepthemba, okusebenza kahle kakhulu ekukhuleni kwesidingo ngesikhathi sikaKhisimusi. Ama-pecans amasha kufanele abe ahlanzekile, angabi ama-mushy, ama-rubbery, noma anambitha.
Imininingwane yezempilo
Idlanzana lama-walnuts (cishe ama-walnuts angama-19) lilingana nokuphakelwa okukodwa. Amagremu angama-30 we-walnuts aqukethe:
- Amandla: 196 kilojoule
- Ingqikithi yamafutha: 20,4 amagremu
- Cholesterol: 0 mg
- I-Sodium: 0 mg
- Ingqikithi yama-carbohydrate: 3.9 amagremu
- I-fiber yokudla: 2.7 amagremu
- Ushukela: 1.1 amagremu
- Ushukela owengeziwe: 0 amagremu
- Amaprotheni: 2.6 amagremu
Ngokuqondene ne amafutha agcwele, Amagremu angu-30 ama-walnuts anamagremu angu-20 wamafutha esewonke, ahlanganisa amagremu angu-4 amafutha e-monounsaturated, amagremu angu-11 amafutha e-polyunsaturated, amagremu angu-5 wamafutha agcwele, namagremu angu-6 amafutha e-trans. Uma sibheka i ama-carbohydrate, sithola amagremu angu-3 wamacarbohydrate, ahlanganisa amagremu angu-9 wefayibha namagremu angu-2 kashukela wemvelo. Futhi yebo, nabo bayafaka isandla amaprotheni, ikakhulukazi 2 amagremu.
Ngaphezu kwalokho, sithola ama-micronutrients afana ne-manganese (amaphesenti angu-56 yenani lakho elinconywayo lansuku zonke), ithusi (38%), i-zinc (12%), i-magnesium (8%), insimbi (4%), i-vitamin B6 (4%), uvithamini E (3%), potassium (2%) noma calcium (2%). I-Copper iyiminerali ebalulekile ehilelekile ezicini eziningi zempilo yakho, okuhlanganisa ukusebenza kwamangqamuzana ezinzwa, impilo yokuzivikela komzimba, nokukhiqizwa kwamangqamuzana abomvu egazi. Khonamanjalo, i-thiamine, noma i-vitamin B1, ibalulekile ekuguquleni ama-carbohydrate abe amandla ukuze asize ekuphehleni umzimba.
I-Zinc ingenye iminerali ebalulekile etholakala kuma-pecans, futhi iyadingeka ekusebenzeni kwamasosha omzimba, kanye nokukhula kwamaseli, ukusebenza kobuchopho, nokuphulukiswa kwesilonda.
Nakuba amantongomane afana nama-pecans eyimithombo yamaprotheni, cishe awukwazi ukuthembela kuwo wodwa ukuze uhlangabezane nezidingo zakho zansuku zonke. Ukuphakelwa kwamantongomane kunikeza amagremu angu-2 wamaprotheni. Amantongomane angaba nomthelela emgomweni wansuku zonke we-6-25 amagremu wamaprotheni ngosuku, kodwa ngingawabiza ngokuthi umthombo wamaprotheni esitshalo.
Izinzuzo
Njengawo wonke amantongomane, angaba yingxenye yokudla okunomsoco. Aqukethe amaprotheni, amafutha anempilo, i-fiber nama-antioxidants.
impilo enhle yenhliziyo
Amantongomane afana nama-pecans aqukethe amafutha angagcwalisiwe, ifayibha, nama-sterol ezitshalo, into eyenzeka ngokwemvelo kumantongomane futhi ingasiza ekwehliseni amazinga e-cholesterol e-LDL ayingozi.
Ukudla okuphansi kwamantongomane anempilo enempilo kanye nembewu kwakuhlotshaniswa namaphesenti angu-8 wokufa kwabantu abadala okuhlobene nokudla ngenxa yesifo senhliziyo, unhlangothi, nesifo sikashukela sohlobo lwe-5 ocwaningweni luka-March 2 olwanyatheliswa kuyi-Journal of the American Medical Association.
ama-pecans iqukethe i-fiber enempilo eningi kunamanye amantongomane njengama-walnuts, ama-cashews, namantongomane aseBrazil (kodwa i-fiber encane kakhulu kunama-alimondi noma ama-pistachios). Ngamagremu angu-2 wefayibha ngokukhonza ngakunye, ama-walnuts ahlinzeka ngamaphesenti angu-7 okudla okunconyiwe kwansuku zonke.
Ukudla okune-fiber ephakeme kuhlotshaniswa nengozi ephansi ye-metabolic syndrome, okuyinhlanganisela yezinto ezihlanganisa umfutho wegazi ophakeme, amazinga aphezulu e-triglyceride, amazinga aphansi e-cholesterol ye-HDL (enhle) kanye namazinga aphezulu e-insulin, okwandisa ingozi yokuba nesifo senhliziyo. nesifo sikashukela.
Bagcwele ama-antioxidants
Ama-pecans angumthombo ocebile wama-antioxidants, izinhlanganisela ezisiza ukuvikela amangqamuzana anempilo emonakalweni obangelwa ama-radicals mahhala, akhiqizwa lapho umzimba ugaya ukudla noma uchayeka emithonjeni yemvelo njengokungcola komoya, ukukhanya kwelanga noma intuthu kagwayi.
Umonakalo omkhulu wamahhala kucatshangwa ukuthi udlala indima ezifweni eziningi, okuhlanganisa umdlavuza, isifo sikashukela, isifo senhliziyo, isifo i-Alzheimer's, isifo sikaParkinson, kanye nezifo zamehlo ezifana nolwelwesi lwama-macular degeneration.
Nakuba wonke amantongomane enomsoco, ama-walnuts anothile ngama-antioxidants kunama-chestnuts, ama-pistachios namantongomane (noma kunjalo, aphansi kuma-antioxidants kunama-walnuts), ngokusho kocwaningo lukaJanuwari 2010 olwanyatheliswa kuyi-Nutrition Journal.
Ukudla amantongomane anezithelo nemifino (ngokwesibonelo, ngokuwangeza esaladini) kungakusiza uthole amavithamini engeziwe ngesikhathi sokudla. Njengoba amantongomane engumthombo wamafutha anempilo, asisiza ukuba simunce kangcono amavithamini A, D, E, no-K ancibilikayo.
Usizo ngokuncipha kwesisindo
Amantongomane angakugcina ugcwele isikhathi eside kunokudla okulula okucolisisiwe nokucutshunguliwe. Amafutha anempilo, i-fiber, kanye namaprotheni kumantongomane awenza abe ukudla okulula okunamandla okuhlala, okungasiza ekulawuleni isisindo noma ukwehlisa isisindo. Amantongomane ngeke anyuse ushukela wegazi lakho.
Ama-carbohydrate alula (atholakala ekudleni okulula okucutshunguliwe) agayeka ngokushesha futhi ngokushesha athumele i-glucose egazini lakho, akhuphule ushukela egazini lakho futhi akunike amandla asheshayo, kodwa ekugcineni abangele ukushayeka kokukhathala.
Futhi, ukudla amantongomane kungakusiza uphile isikhathi eside. Olunye ucwaningo lwathola ukuthi abantu abadla okungenani amagremu angu-10 ama-walnuts noma amantongomane (cishe ingxenye yesandla) ngosuku babesengozini encane yokufa ngenxa yezimbangela ezinkulu ezifana nesifo sokuphefumula, umdlavuza, isifo sikashukela, noma isifo senhliziyo kunalabo abangadli. ama-walnuts.
Lawula ushukela wegazi
Olunye ucwaningo lubonisa ukuthi ama-pecans angase akhuthaze ukulawula okungcono ushukela wegazi, okungenzeka ukuthi ngokwengxenye kungenxa yokuqukethwe kwawo kwe-fiber.
Nakuba amantongomane equkethe i-fiber engancibiliki engancibiliki emanzini, aqukethe nemicu encibilikayo. Ifayibha encibilikayo incibilika emanzini, yakhe into efana nejeli ehamba emzimbeni wakho ingagayeki futhi ibambezela ukumuncwa kukashukela egazini lakho.
Ikhuthaza ukusebenza kobuchopho
Ama-pecans agcwele imisoco engazuzisa ukusebenza kobuchopho, okuhlanganisa ama-monounsaturated nama-polyunsaturated fatty acids. Ama-monounsaturated fatty acids, ikakhulukazi, aye axhunyaniswa nokuncipha kwengqondo nokuncipha kokuvuvukala.
Eqinisweni, ucwaningo olukhulu oluthathe iminyaka engaphezu kwengu-40 luxhumanise ukusetshenziswa kwamantongomane okuphezulu nokuqonda okungcono ngokuhamba kwesikhathi. Uma sekushiwo, ucwaningo olwengeziwe luyadingeka ukuze kuhlolwe ukuthi ama-pecans angathinta kanjani ukusebenza kobuchopho.
Ingabe amafutha kumantongomane angaholela ekuzuzeni isisindo?
Impendulo emfushane: hhayi uma udla ama-pecans ngokulinganisela. Ama-Pecans agcwele amavithamini namaminerali, kodwa usafuna ukuwadla ngokulinganisela ngoba kunjalo aminyene nge-caloric.
Ama-pecans aqukethe ikakhulukazi amafutha e-polyunsaturated enempilo kanye ne-monounsaturated. Kufanele uhlose ukuthola amaphesenti angama-20 kuye kwangama-35 engqikithi yamakholori akho ansuku zonke emafutheni anempilo afana nalawa, nangaphansi kwamaphesenti angu-10 amakholori ngosuku emafutheni agcwele.
Amafutha aqukethe amakholori amaningi ngegremu ngalinye kunamaprotheni noma ama-carbohydrate, ngakho-ke kubalulekile ukugcina usayizi wokukhonza i-walnut ube amagremu angu-30.
Izingozi ezingaba khona
Kungase kube khona ukungalungi kokudla ama-pecans.
Amagciwane
Ukungezwani komzimba namantongomane esihlahla, njengama-pecans, kungenye yezinhlobo eziyisishiyagalombili ezivame kakhulu zokungezwani nokudla okuthile, okuthinta cishe amaphesenti angu-0.5 kuya ku-1 abantu.
Nakuba ukungezwani nemithi eyodwa yomuthi akusho ukuthi uzoba nomzimba komunye, amanye amantongomane esihlahla, njengama-pecans nama-walnuts, ahlobene eduze futhi angabangela ukusabela okufanayo.
Kubalulekile ukubona udokotela ukuze aqonde ubungozi bakho: Ukusabela kwamantongomane esihlahla kungase kuhlanganise i-anaphylaxis esongela ukuphila. Uma unokungezwani komzimba namantongomane esihlahla, kufanele uhlale uphethe i-epinephrine nawe.
ukusebenzisana kwezidakamizwa
Okwamanje akukho ukusebenzisana kwezidakamizwa okwaziwayo. Qiniseka ukuthi uxoxisana nanoma yikuphi ukusebenzisana kokudla kwezidakamizwa nochwepheshe wakho wezokunakekelwa kwempilo.
Ukulungiswa kwamantongomane namathiphu awusizo
Ama-Pecans angatholakala unyaka wonke kuzo zombili izinhlobo eziluhlaza nezigazisiwe. Landela lawa macebiso ukuze uwalungiselele njengokudla okulula okunempilo noma njengengxenye yokudla. Ngokulandela umthetho owodwa wokudla amantongomane ngosuku, kufanele sidle cishe ama-pecan halves ayi-15.
Khetha izinhlobo ezingavuthiwe
Uma uthenga amantongomane asethinini, aluhlaza, noma agazingiwe, kungcono ukuthi ubheke lawo angenayo i-sodium, ushukela, noma ezinye izithako. Uma ufuna ukufaka ukunambitheka emantongomaneni akho, ungafafaza i-turmeric, isinamoni noma i-cocoa powder bese uwosa ku-170ºC (isikhathi sokuthosa sizoncika kusayizi kanye nenani lamantongomane).
Zigcine endaweni epholile
Njengoba ama-pecans enamafutha amaningi, angahamba kalula emazingeni okushisa afudumele. Ama-walnuts anegobolondo azohlala emisha izinyanga ezi-3 ku-21ºC, kodwa angagcinwa isikhathi esingangonyaka ku-2ºC. Ama-walnuts angaphakathi egobolondweni ngokuvamile ahlala emisha izinyanga ezi-4 ku-21ºC futhi cishe izinyanga eziyi-18 ku-2ºC.
Ezinye izindlela zama-pecans
Ama-Pecans angumthombo onomsoco wamafutha anempilo kanye ne-fiber, kokubili okuhlotshaniswa nempilo enhle yenhliziyo. Futhi aqukethe amaprotheni asekelwe ezitshalweni, akusiza ukuthi uhlale usuthe, kanye nama-antioxidants, avikela amangqamuzana emonakalweni wama-radical wamahhala oxhunywe ezifweni ezihlukahlukene.
Singawashintsha lamantongomane kwamanye amantongomane afana amantongomane e-macadamia, ama-alimondi nama-pistachio ukuze ujabulele izinzuzo eziningi ezifanayo zezempilo. Amantongomane amaningi anomsoco ofanayo, anamafutha anempilo kanye namaprotheni ezitshalo aphakathi. Ukudla amantongomane njalo njengama-pecans kuxhunyaniswa nengozi ephansi yokufa ngaphambi kwesikhathi.
Nakuba zigcwele izakhi eziningi ezinempilo, nazo ziminyene nge-calorie futhi zingaholela ekuzuzeni isisindo uma zingadliwa ngokusesilinganisweni.
Umehluko nge-walnut
Amantongomane aqukethe amafutha aqinile asezitshalweni, aziwa ngokuthi ama-monounsaturated kanye ne-polyunsaturated fatty acids, angenayo i-cholesterol futhi ngokwemvelo ayinaso isodium. Lawa ma-fatty acids aqukethe ama-phytosterols, inguqulo yezitshalo ye-cholesterol eqhudelana nokumuncwa emizimbeni yethu ngokumelene ne-cholesterol yezilwane.
Amafutha anama-kilojoule aphindwe kabili igremu ngalinye lama-carbohydrate namaprotheni, ngakho ukudla inkomishi engu-¼ yama-walnuts egobolondo noma ama-pecans kungakhuphula imizwa yokugcwala futhi kukhuthaze ukwehla kwesisindo nokulawula.
Njengama-phytosterols, ama-polyphenols ama-antioxidants atholakala kuphela ekudleni kwezitshalo. Ama-Antioxidants avame ukujikijelwa njengezwi, futhi umsebenzi wawo wangempela ukuvikela amangqamuzana omzimba emonakalweni we-oxidative obangela ukuvuvukala kanye nomdlavuza. Lapho amantongomane anjengama-walnuts noma ama-pecans edliwa, ukuvuvukala kuncipha.
Ngokubambisana, kokubili ama-pecans nama-walnuts aqukethe amafutha emifino efanayo kanye nama-antioxidants ezisebenzela ukuvimbela izifo ezingamahlalakhona futhi zikusize uphile isikhathi eside, ukuphila okujabulisayo. Intongomane ngayinye iqukethe iphrofayili yayo eyingqayizivele yama-micronutrients, konke okuzokwenza uzizwe ungcono ngokuwadla.
Ngokomsoco, ziyalingana kodwa zinamandla ahlukene. Ama-Walnut angumthombo ongcono we-Omega-3 fatty acids, amavithamini B, nensimbi; futhi banegramu engu-1 ngaphezulu yamaprotheni namafutha e-polyunsaturated. Ama-Pecans awumthombo ongcono wama-antioxidants anamandla, ane-1 igremu ngaphezulu ye-fiber, futhi aqukethe i-monounsaturated ngaphezulu kunamafutha e-polyunsaturated.