Amantongomane atyebisa ukutya kwethu kunye neendlela ezahlukeneyo zokutya izondlo. Iqukethe ii-vithamini ze-B (kuquka i-folic acid, eyimfuneko kubasetyhini), i- vitamin E , amaminerali: i-calcium, isinyithi, i-zinc, i-potassium kunye ne-magnesium, i-antioxidants (i-selenium, i-manganese kunye nobhedu), kunye namanye ama-antioxidant (i-flavonoids kunye ne-resveratrol ) kunye nezityalo zezityalo.
Ngo-2013, i-Australian nutritionists zibandakanya iinqutyana kwiqela eliqhelekileyo lokutya okuphezulu kwiiprotheyini, ezifana nenyama, intlanzi, iinkuku, amaqanda kunye namaqabunga.
Amantongomane anokutya okunomsoco ngemifuno enempilo yempilo, iiprotheyini kunye nefiber. Kanti kaninzi baba ngumthombo wokungaqondakali kwabo bafuna ukulawula ubunzima babo. Inkonzo ekhuthazwayo i-30 grams ngosuku. I-10 g eyongezelelweyo ingasetyenziselwa ukuba ithathe indawo yeminye imithombo yeemveliso ezidliwayo.
Izondlo zilumkisa ukuba kungcono ukuyeka ukutya izityambo ezinamanzi, kuba abavelisi bongeza i-sodium eninzi kubo. Ukuba awufuni ukutya amaqoma aluhlaza, zama ukuwucima ekhaya. Oku kuya kunciphisa umxholo we-phytic acid, ophazamisa kakhulu ukungqinelana kwazo zonke izondlo eziyimfuneko, kunye nokutshabalalisa iibhaktheriya ezihlala zifumaneka kwizinto eziluhlaza. Kubalulekile nje ukuba ungabi nentshiseko ngokugcoba - zikhona izifundo eziqinisekisa ukuba unyango olushushu luvelisa kwizinto ze-nuts ze-carcinogen.
Iinzuzo zeentlobo ezahlukeneyo zamantongomane
Amantongomane ePine:
- inkxaso yempilo yenhliziyo;
- kunceda ukunciphisa ukutya;
- bahlawula ngamandla;
- kunceda ukugcina ulutsha;
- Ukuqinisekisa ukubunjwa okuqhelekileyo kwezicubu zomzimba;
- unikezele ngokugqithiswa ngokupheleleyo kwefa lokuzalwa.
I-Brazil Nut:
- uthatha inxaxheba ekukhuselweni komhlaza wesibeletho;
- uthatha inxaxheba ekukhuseleni umdlavuza webele;
- ukwandisa umsebenzi we-antioxidants - izinto ezisikhusela ekubunjweni kwezicubu zomhlaza;
- ithatha indawo yemithombo yezinto zokutya "ezilungileyo" amafutha;
- inikeza amathambo anamandla, anempilo.
Cashw:
- phucula umbono;
- unikezela ukufikelela kwi-oxygen kuzo zonke iisculi kunye neeseli zomzimba;
- phucula imemori;
- kuzinzisa uxinzelelo lwegazi;
- inikeza iinwele ezinempilo kunye ezinamandla;
- iifom ezinamandla;
- uzinzisa umsebenzi we-system ye-nervous;
- uthatha inxaxheba ekuthinteleni i-gallstones;
- ikhusela ekudakaleni komsebenzi weengqondo ezihambelana nobudala.
Hazelnut:
- kunceda ukuseka ukusekwa ngokuqhelekileyo kwezicubu zomzimba;
- zijamelene ne-spasms;
- ukhusela ulusu ukuguga kwangaphambili;
- iifom zinyama kunye ne-elastic, imisipha eqinile;
- ubeka umgangatho wokutya;
- ubuyisela i-DNA eyonakalisiweyo;
- iguqula indlela efanelekileyo ye-system ye-nervous.
Pecan:
- hla mbulula igazi;
- unikezela i-vivacity kunye namandla;
- kuphucula imvakalelo, kuphucula impilo jikelele;
- uncedisa ekulwa nezifo zengqondo.
Ii-almonds:
- kunciphisa ubunzima (izinto eziqulethwe kwiilumondi, ukuthatha inxaxheba kwi-fat fat);
- uqinisa iindonga zeerriji;
- Ugcina amazinyo aphilileyo kunye namathambo aqinile;
- kunciphisa ukunyanzelwa kwe-insulin;
- uzinzisa inkqubo ye-nervous;
- phucula umsebenzi wengqondo;
- kunciphisa umgangatho we "cholesterol" embi, uhlambulula igazi.
Amanqatha:
- ivuselela iiseli zelusu;
- igalelo kwisigqi seentliziyo;
- uthatha inxaxheba ekuthinteleni umhlaza;
- uthatha inxaxheba ekuthinteleni i-gallstones;
- uthatha inxaxheba ekuthintekeni kwesifo se-Alzheimer;
- kuphucula umsebenzi wokuqonda, unzima ukuhla kwe-age-intelligence;
- igcina impilo yenkqubo yokuzala.
Ikhokoni :
- Ukukhulula ukuxila, ukuhlambulula umzimba;
- iintlawulo kunye ne-vivacity kunye namandla;
- ngokunyusa kakhulu ukhuseleko;
- ikhuthaza ukuchithwa kwamatye entso.
