Kungani Kufanele Udle Amantongomane Nsuku Zonke Uma Unayo I-PCOS
Buza noma yisiphi isazi sokudla okunomsoco obhalisiwe (i-RDN) ukuthi yikuphi ukuncoma kwabo okuthandayo okuyizintandokazi zabo nokuthi bayophendula kakhulu: Amantongomane. Egcwele amaprotheni, ama-fibre, ama-antioxidants, amavithamini, namaminerali, amantongomane enza isinkwa esanelisayo noma ukudla kokudla nganoma yisiphi isikhathi sosuku. Zineziqu ezincane zezitshalo namafutha-ikakhulukazi amafutha omzimba anempilo enempilo (ama-MUFA) namafutha we-polyunsaturated (PUFAs), aboniswe ukuthi yi-cholesterol ephansi.
Eqinisweni, i-US Food and Drug Administration (FDA) ivume isimangalo sempilo samalebula okudla aqukethe amantongomane athi "Ukudla ama-ounces ama-1.5 ngelanga lamantongomane amaningi njengengxenye yokudla okuphansi kwamafutha agcwele kanye ne-cholesterol kunganciphisa ingozi yenhliziyo izifo. "
Ucwaningo olusha luveza ukuthi izinzuzo zezempilo zamantongomane kulabo abane-PCOS zanda ngaphezu kwezempilo ye-heart ukulinganisela ama-hormone nokunciphisa i- insulin .
Nakhu okudingeka ukwazi ngakho ukuthi izinzuzo zezempilo zamantongomane zingasiza kanjani abesifazane nge-PCOS.
Izinzuzo zezeMpilo zamaNuts for PCOS
Amantongomane kunoma yiluphi uhlobo aluhle kakhulu nge-PCOS! Ucwaningo olusha luye lwabonisa ukuthi ama- MUFA nama-PUFA atholakala kumantongomane aboniswe ukuthuthukisa i-insulin, i-androgens, namazinga e-cholesterol kwabesifazane abane-PCOS. Esicwaningweni esanyatheliswa kuyi- European Journal of Clinical Nutrition , abesifazane abano-PCOS bakhethwa ngokungahleliwe ukuthola ama-walnuts noma ama-almond amaviki ayisithupha. Nakuba kungekho ukushintsha kwesisindo okwakubonwa, izinhlobo ezimbili zamantongomane zanciphisa i - cholesterol encane ye-lipoprotein (LDL).
Ama-Walnuts athuthukise ukuzwela kwe-insulini ngo-26% futhi wehla i- hemoglobin ye-glycated (HbA1c), isilinganiso sesilinganiso segazi segazi, kusuka ku-5.7% kuya ku-5.5%. Ama-Walnuts nawo akhulisa i-globulin ebopha ubulili-hormone (SHBG), i-hormone ebophezela ku-testosterone nama-alimondi yehla amazinga we-androgen mahhala. Abacwaningi baphetha ngokuthi ukudla amantongomane kahle kuthinta i-cholesterol, i-insulini, namazinga we-androgen kubesifazane abane-PCOS.
Ngokuthakazelisayo, ukubuyekezwa kwamuva kwe-meta-analysis okushicilelwe ku- American Journal of Clinical Nutrition kubike ukuhlangana phakathi kokudla amantongomane nokunciphisa ingozi ye-type 2 yesifo sikashukela.
Izindlela Zokuhlanganisa Amantongomane
Amantongomane angeza ukugcwala kokudla futhi kulula ukuhamba njengama-snacks. Amantongomane angama-calorie-dense, kusukela ku-160 khalori kuya kuma-kilojoule ayi-180 ngehora ngalinye. Ukuze uthole izinzuzo zabo zezempilo ngaphandle kokuphula ibhange lekhalori, ubafake esikhundleni sokudla okuphezulu emafutheni anelisiwe futhi ubenciphise ama-ounces amabili ngosuku.
- Toss nuts zibe inselele-gazinga
- Gweba izithelo ezifana nama-apula noma ubhanana ku-nut butters
- Engeza amantongomane akho ozithandayo ukufaka ama-croutons kuma-saladi noma amasobho
- Hlanganisa ama-alimondi noma ama-walnuts abe yi-oatmeal noma i-yogurt
- I-Snack kumantongomane anambitheka njengama-ammondi ama-sinamoni noma ama-chestnuts ashisayo afudumele
- Sebenzisa amantongomane omhlaba njengendlela yokudla izinhlanzi noma inkukhu
- Ukufuna ushokoledi? Zama ushokoledi omnyama omboziwe ama-alimondi ukuze uthole ukwelapha
Yini Ebala Ukukhonza?
Amaprotheni wangaphambi kokupakisha ezinkomeni ezincane, ezikhonzayo noma ezikhwameni zingasiza ngokulawula ingxenye. Ukuvuna izinzuzo zezempilo zezihlahla zomuthi ezixoxwe, zifaka eyodwa, i-ounce eyodwa ekhonza usuku noma ama-ounces amahlanu ngesonto lamantongomane ahlukahlukene.
Okulandelayo kulingana nengxenye eyodwa-ounce noma 1/3 indebe:
- Ama-alimondi angu-24
- Ama-cashews angu-18 aphakathi
- Ama-hazelnuts angu-12,
- 8 amantongomane ase Brazil
- 12 amantongomane ama-macadamia
- 35 amantongomane
- 19 ama-pecan halves
- 14 ama- walnut ama- halves
> Imithombo:
> Kalgaonkar S, Almario RU, Gurusinghe D, et al. Imiphumela ehlukene ye-walnuts nama-alimondi ekuthuthukiseni imingcele ye-metabolic kanye ne-endocrine ku-PCOS. I-Eur J Clin Nutriti . 2011; 65 (3): 386-393.
> Afshin A, Micha R, Khatibzadeh S, Mozaffarian D. Ukuqalwa kwamantongomane kanye nezinambuzane kanye nobungozi besigameko senhliziyo yesifo, isifo sohlangothi, nesifo sikashukela: ukubuyekezwa okuhlelekile nokuhlaziywa kwemeta. I-Am J Clin Nutr . 2014; 100 (1): 278-288.
> Ngokweqile: Izinzuzo zeMpilo kanye nokusetshenziswa koCulinary of Nut Meats. I-Academy ye-Nutrition ne-Dietetics iwebhusayithi.