Amantongomane aseMacadamia-uhlobo lohlobo lomthi oluthabathela e-Australia-lufumana idumela elibi ngenxa yeminqweno yazo enamafutha kunye nokuthambekela kwabo ukufakwa kwiisandi kunye nekiki. Nangona kunjalo, ama-macadamia amantongomane athile azaliswe izondlo ezinempilo, kuquka isinyithi, i-vitamin B6, iprotheni kunye ne-magnesium. Njengomnye umuthi womthi, uphando oluthile lubonisa ukuba amanqwanqwa e-macadamia anokufumana inzuzo enentliziyo-kuquka ukugcina amanqanaba akho e-lipid kwindawo efanelekileyo.
Indlela i-Studies Stack for Macadamia Nuts
Akukho zifundo ezininzi eziqhutywe ngamantongomane ama-macadamia xa kuthelekiswa namanye amantongomane athandwayo, njengama- walnuts , i- pistachios , kunye ne- almonds- yonke into eboniswe kwi-cholesterol ephantsi kwizifundo. Ezi zimbalwa, izifundo ezincinci eziye zajonga iziphumo zokunciphisa i-lipid zamantongomane ase-macadamia zenziwa ngabantu abaphilileyo okanye baninzi kakhulu kwaye banamazinga e-cholesterol aphezulu.
Kulezi zifundo, ama-40 ukuya kwengu-90 amagremu ama-macadamia ayesetyenziselwa iintsuku ezi-5. Amantongomane ase-macadamia ayesetyenziswe ngokucacileyo, ahlambulukile, ayetyenzisiwe ngetyuwa, okanye abe neenkozo ezongeziweyo kubo. Babedliwa bodwa okanye badliwa kunye nezinye ukutya njengenxalenye yokutya okunempilo. Ezi zifundo, kwafumanisa ukuba:
- Amazinga e- cholesterol ayonke abonakala ehliswa yiyiphi na phakathi kwama-3 ekhulwini kunye nama-9 ekhulwini.
- Amanqanaba e- LDL e-cholesterol ayehlile ngamaphesenti angama-9.
- Iinqwelo ze-cholesterol ze-HDL zihluka ngokubanzi. Kwisifundo esinye, i-HDL yenyuka ngamaphesenti angama-8, kanti ezinye iincwadi zabona ukuhla okuncinane kumazinga e-HDL.
- Amanqanaba e- Triglyceride awachaphazelekayo.
Abantu abadla amanqatha ama-macadamia nabo babonakala begcina ubunzima babo obuqhelekileyo kulo lonke uphando.
Amantongomane aseMacadamia kunye namanqanaba aphantsi kweCholesterol
Akuyazi ngokwenene ukuba amanqatha ama-macadamia anceda njani amanqanaba e-cholesterol. Nangona kunjalo, kubonakala ngathi zimbalwa izondlo ezipakishwe kwi-nut encinci ezinokuba negalelo ekunciphiseni i-cholesterol, kubandakanywa i- fiber ene-soluble , i- fat monatursaturated kunye ne- phytosterol .
Izifundo zangaphambili zibonise ukuba zonke ezi zondlo ziyakwazi ukwenza i-cholesterol engaphantsi kwe-LDL. Uphando luye lwabonisa ukuba amafutha e-monounsaturated angandisa ii-HDL ze-cholesterol.
Isidlo sakho sokunciphisa i-Lipid
Kukho izifundo ezimbalwa ezibonisa ukuba ubuncinci (40 amagremu okanye malunga ne-1.5 ounces) zamantongomane ase-macadamia zingakwazi ukunciphisa i-LDL yakho kunye namazinga e-cholesterol. Kuya kufuneka kwenziwe uphando olungakumbi ukuqhubela phambili uphando malunga nemiphumo yokunciphisa i-cholesterol yamantonga ama-macadamia.
Amantongomane aseMacadamia aphakamileyo kwizityalo ezininzi ezibalulekileyo, kunye neyona nto ephezulu kwiimveliso ezithandwa yi-cholesterol, ezifana ne-fiber kunye ne-monounsaturated fat, ezenza kubekho ukutya okulungileyo ukubandakanya ukutya okunciphisa i-lipid ukuba ufuna ezahlukeneyo. Amantongomane aseMacadamia ahlukeneyo kakhulu, ngoko ke kukho iindlela ezininzi zokufaka le nandi enomdla kwisondlo sakho esinempilo:
- I-Tossing kwiincinci ezimbalwa zama-macadamia kunoma yiyiphi i-bread breads.
- Ukuthabatha amaninzi amantongomane ama-macadamia njenge-snack esheshayo. Ukuba ukhangele ityuwa yakho, qiniseka ukuba ukhetha iintlobo ezingenakuqulunqwa kwe nut.
- Ukongeza amanantya e-macadamia kumasaladi akho.
- Ukucoca iincinci ezimbalwa ze-macadamia kwaye uyongeze kwi-entrees kunye namacala akho aphilileyo.
Nangona zizityebi ezinomsoco, ama-macadamia amanqwanqwa aphezulu eekhalori kunye namafutha-ngoko anokubangela ukuba ube nesisindo xa ukhulula kuzo. Ukuthintela oku, kufuneka uqinisekise ukuba utshintshe ezinye ukutya ekudleni kwakho ngamantongomane ase-macadamia, endaweni yokongeza amanantambo e-macadamia kwizinto osuyidla imihla ngemihla.
> Imithombo:
> Del Gobbo LC, Falk MC, Feldman, et al. Iimpembelelo zamantonga emithi kwi-lipids yegazi, i-apolipoproteins, kunye noxinzelelo lwegazi: ukuphononongwa ngokuchanekileyo, uhlalutyo lwe-meta kunye nokuphendula kwezonyango ezilinganiselwa ku-61. Am J Clin Nutrition 2015; 102: 1347-1356.
> Garg ML, Blake RJ, Wills RBH et al. Ukusetyenziswa kwamanzi aseMacadamia kwenza iimeko ezinobungozi bokugula kwesifo se-artery kwizifundo ze-hypercholesterolemic. Lipids 2007; 42: 583-587.
> Griel AE, Cao Y, Bagshaw DD, et al. Ukutya okunomsoco we-macadamia kunciphisa i-cholesterol epheleleyo kunye ne-LDL ngamadoda kunye nabasetyhini abancinci. J Nutrition 2008; 138: 761-767.