Amantongomane aseMacadamia-uhlobo lohlobo lomuthi oluvela e-Australia-oluthile oluthile olubi ngenxa yokuqukethwe kwamafutha kanye nokuthambekela kwawo okufakwe kuma-candies nama-cookies. Kodwa-ke, amantongomane ase-macadamia aphelile-agcwele izakhi zomzimba ezinempilo, kubandakanya insimbi, i-vitamin B6, amaprotheni, ne-magnesium. Njengamanye amantongomane emithi, ezinye izifundo zibonisa ukuthi amantongomane ama-macadamia angase abe nezinzuzo ezinempilo enhle-kuhlanganise nokugcina amazinga akho e-lipid endaweni ephilile.
Yeka ukuthi Izifundo Zifaka kanjani Amantongomane Ama-Macadamia
Awukho izifundo eziningi ezenziwe ngamantongomane ase-macadamia uma kuqhathaniswa namanye amantongomane athandwayo, njenge- walnuts , ama- pistachios , nama- alimondi- konke okwakuboniswe ukuchofoza i-cholesterol ezikoleni. Izimbalwa ezimbalwa, izifundo ezincane eziye zabona imiphumela yehlisa lipid yamantongomane ama-macadamia zenziwa kubantu abaphilile noma bekhuluphele futhi babe namazinga aphezulu e-cholesterol.
Kulezi zifundo, amagremu angu-40 kuya kwangu-90 amantongomane ama-macadamia ayedliwa nsuku zonke amasonto angamahlanu. Amantongomane ase-macadamia asetshenziswe ngokucacile, egosiwe, ayilisiwe kancane usawoti, noma abe nempepho eyenezelwe kubo. Babedliwa bodwa noma badliwa nezinye ukudla njengengxenye yokudla okunempilo. Kulezi zifundo, kwafunyanwa ukuthi:
- Amazinga ephelele we-cholesterol avele anciphisa noma yikuphi phakathi kwama-3 amaphesenti namaphesenti angu-9.
- Amazinga e- LDL ama-cholesterol ayehlelwe ngamaphesenti angu-9.
- Amazinga we- HDL we-cholesterol ahlukahlukene kakhulu. Kwesinye isifundo, i-HDL yanda ngamaphesenti angu-8, kanti ezinye izifundo zancipha kancane kumazinga we-HDL.
- Amazinga e- Triglyceride awazange athathwe kakhulu.
Abantu abadla ama nati ka-macadamia nabo babonakala begcina isisindo sabo esivamile kulo lonke ucwaningo.
Amantongomane aseMacadamia namazinga aphansi e-Cholesterol
Ayaziwa ukuthi ama nati ka-macadamia asiza kanjani amazinga e-cholesterol aphansi. Kodwa-ke, kubonakala sengathi kunezakhi ezimbalwa ezifakwe emgqonyeni omncane ongase ube nomthelela ekwenzeni kwawo ukwehlisa i-cholesterol, kufaka phakathi i -fibre ehlanganisiwe, ama- monounsaturated nama- phytosterol .
Ucwaningo lwangaphambili lubonise ukuthi zonke lezi zakhi zinekhono lokuchofoza i-cholesterol e-LDL. Ucwaningo lubonise nokuthi amafutha e-monounsaturated angandisa ama-HDL ama-cholesterol amazinga.
Isidlo sakho sokunciphisa i-Lipid
Kunezifundo ezimbalwa ezibonisa ukuthi okungenani amancane (amagremu angu-40 noma cishe ama-ounces angu-1.5) amantongomane ama-macadamia angakwazi ukwehlisa kancane i-LDL yakho namazinga ephelele we-cholesterol. Ucwaningo oluningi luzodingeka ukuze uphenye imiphumela ye-cholesterol-ukwehla kwamantongomane ama-macadamia.
Amantongomane aseMacadamia aphezulu emithonjeni eminingi ebalulekile, futhi ukuthi ephezulu izithako ezinobungane ze-cholesterol, njengamafutha e-fiber nama-monounsaturated, enza kube nokudla okuhle okufaka phakathi kokudla kwe-lipid-ekunciphiseni kwakho uma ufuna kancane ezihlukahlukene. Amantongomane aseMacadamia ahlukahlukene kakhulu, ngakho-ke kunezindlela eziningi zokufaka lo mnandi omuhle ekudleni kwakho okunempilo:
- Ukuxosha amantongomane ama-macadamia kunoma yiziphi izinkwa zokudla okusanhlamvu.
- Ukubamba amantongomane amantongomane ama-macadamia njenge-snack esheshayo. Uma ubheka ukunakekelwa kosawoti wakho, qiniseka ukuthi ukhetha izinhlobo ezingahambisani nezakhi.
- Ukwengeza amantongomane ama-macadamia kuma saladi akho.
- Ukufaka amantongomane amantongomane ama-macadamia futhi uwafake emagcekeni akho nezinhlangothi zakho ezinempilo.
Nakuba zinamakhemikhali-acebile, amantongomane ase-macadamia nawo aphezulu ngama-kilojoule namafutha-ngakho angenza ube nesisindo uma upheqa ngokweqile kuwo. Ukuvimbela lokhu, kufanele uqiniseke ukuthi ubeka ezinye izinto zokudla ekudleni kwakho ngamantongomane ama-macadamia, esikhundleni sokungeza amantongomane ase-macadamia kulokho osuvele udle usuku ngalunye.
> Imithombo:
> Del Gobbo LC, Falk MC, Feldman, et al. Imiphumela yamantongomane emithi ku-blood lipids, i-apolipoproteins, nokucindezelwa kwegazi: ukubuyekezwa okuhlelekile, ukuhlaziywa kwe-meta kanye nokuphendula komthamo wokuhlolwa kokungenelela okulawulwa okungama-61. Am J Clin Nutr 2015; 102: 1347-1356.
> Garg ML, Blake RJ, Wills RBH et al. Ukusetshenziswa kwamanzi aseMacadamia kunciphisa izici ezinobungozi zokwelapha komzimba wezifo eziphathelene ne-hypercholesterolemic. Lipids 2007; 42: 583-587.
> Griel AE, Cao Y, Bagshaw DD, et al. I-macadamia nut yokudla ecebile inciphisa i-cholesterol engqikithi kanye ne-LDL ngamadoda nabesifazane abancinci be-hypercholesterolemic. I-J Nutr 2008; 138: 761-767.