Izinhlobo zamantongomane zihluke kakhulu komunye nomunye, naphezu kokuthi zonke ziwusizo kakhulu. Kuyadingeka ukwazi kahle izinzuzo zezinhlobo zonke, ukuze kugcinwe impilo uma kudingeka, noma ukuzitshintsha nje ekudleni.
Ama-protein, ama- fibre namafutha abalulekile, akhona kuzo zonke izinhlobo zamantongomane, azenze kube ngcono kakhulu kwimenyu yanoma yisiphi isizini. Amantongomane amancane angagciniwe (cishe 30 g) akhulisa ithoni jikelele, unikeza umuzwa we-vivacity. Futhi, ngokungafani "nokudla okusheshayo" okusheshayo, amantongomane amancane azonikeza umzimba umzimba nezinto ezibalulekile namaminerali.
Ama-alimondi
Izakhiwo eziwusizo zala manothi ziwusizo ikakhulu kulabo abagwema ukusebenzisa imikhiqizo yobisi. I-alimondi ecebile i-calcium, uma idliwe njalo, iyogcwalisa isidingo somzimba sokwakha amathambo. Okuqukethwe okuphezulu kwe-vitamin E kuzosiza ukuthuthukisa isimo sesikhumba.
I-Cashew
Enye yezinto eziyinzuzo eziyinhloko yi-calorie okuqukethwe kwalezi nati: 553 kcal ngamagremu angu-100! Iqukethe amaprotheni amaningi, insimbi ne-zinc, futhi isalokhu icebile nge-magnesium, ngakho-ke ithuthukisa imemori. Amasheya ahlonishwa njengomunye wemikhiqizo ebalulekile yokudla okunomsoco oklanyelwe ukulwa nokuguga komzimba.
Ama-Walnuts
Izakhiwo eziwusizo zama-walnuts ezihambisana noju kunzima ukugcizelela. Ziyadingeka empilweni yamadoda, kanye nokulondoloza izinga lobuhlakani kungakhathaliseki ubulili bomuntu.
Kukhona cishe akukho ukuphikisana kwamantongomane. Ngisho namafutha aphezulu akufanele akwesabise wena: lawa mafutha "amahle", nawo ayadingeka emzimbeni wethu ngentuthuko.
Kukhona ukubhuka eziningana: ama-walnuts kufanele asetshenziswe ngokuqapha kulabo abanezinkinga zesikhumba, futhi banciphise ama-alimondi ekudleni kulabo abanenkinga ngenhliziyo. Izakhiwo eziwusizo zalezi zinambuthi ngezinye izikhathi zibe yizingqinamba ekusebenziseni kwabo ngokweqile.