Kwavulwa ngabaseYurophu ngekhulu le-16, amantongomane kuleyo nkulungwane asatshalaliswa emakoloni ase-Asia, lapho-ke angena e-Afrika, i-Old World neRussia. Namuhla, amantongomane, izinzuzo nokulimazeka kwako okufundwe kahle, kuyisitshalo esibalulekile ezifundeni eziningi zomhlaba.
Ngenxa yokufana kwazo, imbewu yamantongomane ngokuvamile ibhekwa futhi futhi ngokwesiko ibizwa ngokuthi "amantongomane." Kodwa-ke, lo mbono unephutha. Amantongomane ayisihlobo esiseduze kakhulu sophizi ojwayelekile, ubhontshisi no-soya.
Lesi sitshalo sikabhontshisi esinamabhodwe angajwayelekile, aminyene okuvuthwa ngaphansi komhlaba saziswa kakhulu ngabalimi ngokukhiqiza kwawo okuphezulu, ngokuzithoba nangokubuyela ngokushesha. Ubhontshisi ocebile ngamaprotheni namafutha asetshenziswa embonini yokudla neyama-biochemical. Abathengi abajwayelekile bayawazi amantongomane njengezinto zokupheka zebhotela nethanga, bayayithanda ngenxa yokunambitheka kwayo okumnandi, efanelekile emikhakheni ehlukahlukene yamakhukhu namakhekhe.
Kepha yiziphi izindawo ezinenzuzo zamantongomane, kukhona okuphikisana? Ingabe kukufanele ukuhileleka kulo mkhiqizo noma kungcono ukunciphisa ukusetshenziswa kwawo?
Inani lamandla nokuqukethwe kwekhalori zamantongomane
Njengawo wonke amasundu, amantongomane angumkhiqizo onempilo onempilo. Ngakolunye uhlangothi, lokhu kukuvumela ukuthi uthole okwanele ngokushesha ngemuva kokudla ubhontshisi obumnandi abambalwa. Kepha ngakolunye uhlangothi, kunengozi enkulu yokudla ngokweqile, uma uthathwa kabi, kodwa hhayi "amantongomane" angenabungozi. Amagremu ayi-100 womkhiqizo yile:
- 26.3 amagremu amaprotheni;
- Amagremu angama-45,2 wamafutha;
- 9,9 amagremu ama-carbohydrate.
Akumangazi ukuthi ngenani eliphakeme kangako lamandla, okuqukethwe kwekhalori kwamantongomane aphezulu kakhulu. Amagremu ayi-100 kabhontshisi asanda kuvuthwa anika umzimba u-552 kcal. Ngemuva kokumiswa, inani lamakhalori landa ngamanye amayunithi angama-50-60.
Ukwakheka kwezinto eziphilayo nokubaluleka kokudla kwamantongomane
Ukusebenziseka noma ukulimaza komkhiqizo ngokuqondile kuncike kusethi lamavithamini, amaminerali, ama-amino acid nezinye izinto ezisebenzayo ngokusebenza komzimba. Ngakho-ke, ngaphambi kokuphendula umbuzo: "Yini ukusetshenziswa kwamantongomane womzimba?", Kuyasiza ukuhlala ngemininingwane eminingi ngokwakhiwa kwamabhontshisi asetshenziswa ekudleni.
Amagremu ayi-100 amantongomane yile:
- kufinyelela kuma-21 amagremu wesitashi;
- 4,2 kuya ku-7.2 amagremu kashukela;
- Amagremu angama-8.3 wama-acid agcwele amafutha;
- kancane ngaphansi kwama-gramu amathathu womlotha;
- Amagremu ayi-8.1 of fiber yokudla;
- cishe amagremu wamanzi ayi-8.
Amavithamini amaningi enza umnikelo obalulekile enanini lokudla kwamantongomane, kufaka phakathi i-ascorbic acid ne-choline, iqembu elicishe liphelele lamavithamini B, kanye ne-Vitamin E ne-PP. Umkhiqizo ucebile ngama-globulins, ama-purines namafutha acid. Kukhona ama-biotin awusizo esikhunjeni nasezinweleni. Alukho uhlu olungeyona umxhwele lwamaminerali. Ukwakheka kwamantongomane kufaka phakathi izinto ezincane ezinama-macro kanye nama-macro adingekayo emzimbeni, i-magnesium nensimbi, i-zinc ne-zethusi, i-potassium ne-calcium, i-sodium, i-manganese ne-phosphorus.
Iziphi izinzuzo zamantongomane omzimba?
Namuhla, amantongomane angumkhiqizo ongabizi futhi omnandi, ohluka kancane kumantongomane wangempela ngokuya ngempilo kanye nenani lokudla okunempilo. Omisiwe, othosiwe, osawoti, enoshukela kanye nembewu ye-caramel asetshenziswa njengekhilogremu eliphezulu noma ikhalori. Zikhulisa kahle ukunambitheka kwe-confectionery kanye namakhekhe.
Ukudla amantongomane ngenzuzo futhi ngaphandle kokulimaza umzimba, udinga ukukhumbula ngokulinganisela kanye nokuba khona kwe-contraindication yezokwelapha!
Njengoba imbewu yalesi siko igcwele i-magnesium, ama-amino acid, iningi lawo ebalulekile, amaprotheni namavithamini, ukufakwa kwamantongomane ekudleni kwansuku zonke kuzoba usizo oluhle enhliziyweni nakuhlelo lwe-vascular. Izinto ze-bioactive azinendaba nje kuphela nempilo yemisipha yenhliziyo, kodwa futhi ngenxa yokuntuleka kwe-cholesterol, zisiza ukugcina ubumsulwa bemithambo yegazi. Inani elincane lamantongomane adliwayo ngosuku, kusukela kumpilo liphenduka ekuvinjelweni kwe-atherosclerosis, umfutho wegazi ophakeme nezinye izifo ezihambisana nengcindezi yokusebenza kwenhliziyo.
Izinto ezilandelwayo namavithamini ezinhlafunweni zamantongomane ziqinisekisa ukondleka okuhle kakhulu ngamandla nakho konke okudingekayo ukuze ulondoloze impilo nobusha. Umkhiqizo ocebile ngama-kilojoule uwudlulisela ngokukhululekile emzimbeni, okuvumela umuntu ukuba:
- alulame ngokushesha ngemuva kokuzikhandla;
- thola amandla ngemuva kokugula, ukulimala noma ukuhlinzwa;
- ukukhuthazelela ngokungakhathali ukucindezela okukhulu ngokomzimba nangokwengqondo isikhathi eside;
- khulisa amandla akho lapho ingekho indlela yokudla ngokuphelele.
Ngasikhathi sinye, amantongomane ngendlela efanele futhi ngaphandle kokulimaza umuntu ugcina isimo sakhe esizinzile ngokwengqondo nangokwengqondo. Izinto eziqukethwe imbewu zingagcini nje ngokumelana nengcindezi, kepha futhi zisiza ukulwa nezimpawu zokuxineka, ukukhathazeka, ukuphazamiseka kokulala nokukhathala okungapheli. Le mpahla ewusizo yamantongomane ayinazo izingqinamba, futhi ingasetshenziswa ngabesilisa nabesifazane ezimeni ezahlukahlukene.
Ukusetshenziswa kwamantongomane, ngokusho kodokotela kanye nabezempilo, kusiza ekuqiniseni amasosha omzimba ukuze kumelane ngempumelelo nokubanda kwezikhathi ezithile nokucindezela kwansuku zonke.
Iqembu le-Vitamin B, elibamba indawo ebalulekile ngokwakhiwa kwamantongomane, libalulekile:
- wokusebenza kwezithelo zobuchopho;
- ngekhono lokukhumbula ngokushesha kanye nenkumbulo enhle ende;
- ukusekela ukugxila emisebenzini.
Lezi zimfanelo zibalulekile kubantu bayo yonke iminyaka, kusukela ezinganeni ezincane kuya kwizakhamuzi eziphezulu. Uma sikhuluma ngobudala obuphakathi nabadala, khona-ke izinzuzo zamantongomane zibalulekile, okuthi, ngaphandle kokulimaza impilo, zingamelana nenqubo yokuguga nomdlavuza. Iphuzu ngama-antioxidants wemvelo anciphisa noma amise ngokuphelele ithonya elibi lemvelo ezingeni lamaselula, okuholela ekugugeni noma ukubukeka kwezimila.
Izinzuzo Zempilo Yezikhumba Zamadoda Nabesifazane
Okuqukethwe ngamaphrotheni aphezulu kanye namafutha wamantongomane akumele kubukelwe phansi. Eyokuqala yizinto zokwakha izindwangu. Okwesibili kuyabiza, kugayeka amandla. Lokhu kuvumela amantongomane ukuthi adliwe ngabesilisa ngaphandle kokulimala futhi abafuna ukuthola izicubu zomsipha. Ubhontshisi omnandi, ngaphezu kwalokho, uqukethe i-zinc, ewusizo ocansini olunamandla, kanye namavithamini amaningi, abalulekile empilweni yokuphila esebenzayo.
Namuhla, odokotela banethemba lokuthi inani elincanyana lamantongomane kumenyu lisebenza njengekhambi lemvelo le-hormonal eliphephile ekuvumela ukuthi uzinze ukusebenza kwalesi simiso somzimba, ngokwesibonelo, ngesikhathi sokukhula kobudala, ngesikhathi sokukhulelwa nangemva kokuxazululwa komthwalo, kanye nalapho kwenzeka ukuya esikhathini. Lokhu kuyinzuzo enkulu kubantu besifazane, kepha ukulimala kwembewu kungenzeka lapha uma ungahambelani nezincomo zikadokotela futhi unganaki ukumukelwa okufanele.
Uma amantongomane angavinjelwe ngenkathi ezala umntwana, kungenzeka yini ukuncelisa amantongomane? Yebo, uma umama okhulelwe engenazo izimpawu zokungezwani nalolu hlobo lukabhontshisi, futhi udokotela ohambelayo akazange akuncome ukudla okukhethekile. Hhayi nje ukuthi isidlo esinjengalesi sizosiza ukubhekana nokushintshwa kwemizwa, sizokwenanela ukushoda kwensimbi, i-magnesium, i-calcium namanye amaminerali, okudingekayo ekukhiqizeni ubisi olunezinga eliphezulu, kanye nempilo yowesifazane uqobo.
Ukulimala kwamantongomane emzimbeni
Ngazo zonke izinto ezisebenzayo zamantongomane, kusene-contraindication ukusetshenziswa kwayo. Okokuqala, umkhiqizo ocebile nge-fiber awukwazi nje ukuhlanza amathumbu, kodwa futhi uholele ekwandeni kwezifo ezingamahlalakhona kule ndawo. Ukusuka ekudleni imbewu kufanele kushiywe i-peptic ulcer kanye ne-gastritis, i-pancreatitis nezinye izifo.
Ngokusho kodokotela, kunabantu abaningi ngokwengeziwe emhlabeni abanezimpawu zokungadli komzimba lapho bedla amantongomane. Ngokusemthethweni, umkhiqizo awubonwa njenge-allergen, kepha amagobolondo apinki noma ama-burgundy angaphandle enzala angaba ngcono kwenhlalakahle, ngakho-ke kungcono ukuwasusa ngaphambi kokudla.
Akusizi, kepha ukulimala kusuka kumantongomane kuzwakala ngabesilisa nabesifazane abahlushwa imithambo ye-varicose, isifo samathambo, i-arthrosis, nezinye izifo zohlelo lwe-musculoskeletal.
Ngisho nabantu abaphilile abanendaba nenhlala-kahle yabo, kungcono ukulandela izindlela. Uma kukhona i-peanut ngokungacabangi futhi eningi, izinkinga ziqinisekiswa ngokukhuluphala ngokweqile kanye ne-metabolic.
Ungadla usawoti wamantongani ngosuku? Ayikho inombolo ekhethwe ngokuqinile. Konke kuya ngempilo yomuntu nendlela yakhe yokuphila, kepha isikhathi esiningi bakhuluma ngokujwayelekile kwansuku zonke okulingana nama-30-50 amagremu wembewu eyomile ngaphandle kokufaka usawoti, uwoyela owengeziwe noma ushukela. Ngasikhathi sinye, amantongomane kufanele abe ngekhwalithi ephezulu, ngaphandle kwezimpawu zokuqina noma isikhunta.
