Amandongomane asempilweni kakhulu kwaye asisishwamshwam esigqibeleleyo xa usendleleni.
Zixutywe ngamafutha anempilo, i-fiber, kunye neprotheni kwaye zingumthombo omkhulu wezondlo ezininzi ezibalulekileyo kunye ne-antioxidants.
Ukongeza, uphando lubonise ukuba ukutya amantongomane kunezibonelelo ezininzi zempilo, kubandakanya ukwehlisa i-cholesterol, uxinzelelo lwegazi, kunye neswekile yegazi (1, 2, 3, 4).
Nangona kunjalo, abanye abantu bayazibuza ukuba ukuqhola amantongomane kuchaphazela umxholo wezondlo zabo.
Eli nqaku lithelekisa amandongomane akrwada kunye namandongomane agcadiweyo kwaye lijonga ngokweenkcukacha ukuba loluphi uhlobo olusempilweni.
Uluhlu lwangaphakathi
Kutheni iindongomane zosiwe?
Amandongomane adla ngokuqhotyiswa ukuze kuphuculwe incasa yawo, ivumba elimnandi kunye nokurhabaxa (5).
Ukugcoba kuchazwa njengokupheka ngobushushu obomileyo, okupheka ukutya ngokulinganayo macala onke. Amandongomane amaninzi agcadiswa ngaphandle kwamaqokobhe awo, ngaphandle kweepistachios, ezidla ngokugcadiswa kumaqokobhe azo.
Ngeli xesha, amandongomane akrwada awakaqhotswa.
Iindlela zokuqhotsa zisetyenziswa ngamanye amaxesha ukwahlula amaqokobhe amandongomane kwiinkozo zawo. Le yindlela eqhelekileyo yokuqongqothwa kweecashews kwaye isizathu sokuba zingaze zithengiswe zikrwada (6).
Kukho iindidi ezimbini eziphambili zokuqhotsa:
- Ukuqhotsa okomileyo: Ukugcoba ngaphandle kweoli. Amantongomane anokomiswa kwi-oven okanye kwi-pan yokuthosa.
- Ukugcajiswa kweoli: Yosa kwioli. Amandongomane nawo angagcadiswa ngeoyile e-oveni okanye epanini.
Ukongeza kwezi ndlela zimbini, amantongomane anokutshizwa kwi-microwave.
Ungathenga amandongomane aqhotsiweyo okanye awakho.
Isishwankathelo: Amandongomane adla ngokugcadiswa ukuphucula ukuthungwa kunye nencasa. Zinokugcadwa ngeoli okanye ngaphandle kwayo.
Zombini zinomxholo ofanayo wezondlo
Ukuqhotsa amantongomane kutshintsha ubume bawo kunye nokwakheka kweekhemikhali.
Ngokukodwa, itshintsha umbala kwaye inciphise umthamo wabo wokufuma, okubangela ukuthungwa kwabo okuqinileyo (5, 7).
Amandongomane akrwada kunye namandongomane agcadiweyo anemilinganiselo efana kakhulu yamafutha, icarbohydrates kunye neprotein. Nangona amandongomane agcadiweyo enamafutha amancinci kunye neekhalori ngegram, umahluko uncinci.
I-ounce enye (iigram ezingama-28) zeeamangile ekrwada zineekhalori ezili-161 kunye neegram ezili-14 zamafutha, ngoxa umlinganiselo ofanayo weeamangile ezigcadiweyo zineekhalori ezili-167 kunye neegram ezili-15 zamafutha (8, 9).
Ngokufanayo, i-ounce enye (iigram ezingama-1) zeepecans ekrwada zineekhalori ezili-28 kunye neegram ezingama-193 zamafutha, kodwa umlinganiselo ofanayo weepecans ezigcadiweyo zineekhalori ezili-20 kunye neegram eziyi-199 zamafutha (21, 10).
Ngexesha lokuqhotsa, amandongomane alahlekelwa ngumswakama othile. Ngoko ke, indongomane egcadiweyo inobunzima obungaphantsi kwendongomane ekrwada. Oku kuchaza ukuba kutheni umthamo wamafutha kwi-ounce nganye ungaphezulu kancinci kumandongomane agcadiweyo (12).
Olunye uphononongo lufumanise ukuba ukuqhotsa amandongomane akuwutshintshi umxholo wamafutha. Nangona kunjalo, amanqatha e-polyunsaturated kumantongomane aqhotsiweyo achaphazeleka ngakumbi kwi-oxidation, njengoko ulwakhiwo lwentonga lutshintsha (7, 13, 14).
Okwangoku, iprotheni kunye ne-carbohydrate content nuts ekrwada kunye namantongomane aqhotsiweyo zifana kakhulu. Nangona kunjalo, amandongomane agcadiweyo anokuba phezulu kancinci okanye asezantsi kwezi macronutrients, kuxhomekeke kuhlobo lwe nut (15).
Ngokuchasene nenkolelo edumileyo, amandongomane agcadwe ngeoyile angaphezulu kancinci kumafutha kunye neekhalori kunamandongomane aqhotsiweyo. Oku kungenxa yokuba amandongomane atyebile ngokwendalo kwaye awakwazi ukufunxa kakhulu ngamafutha ongezelelweyo (16, 17).
Isishwankathelo: Amandongomane akrwada, aqhotsiweyo, kunye neoyile, zonke zineekhalori ezifanayo, amafutha, iicarbohydrates kunye neprotein.
Ukugcada kungonakalisa aMafutha aseMpilweni kwiindongomane
Amantongomane atyebile kwi-monounsaturated kunye ne-polyunsaturated fatty acids. La mafutha asempilweni anamandla okwehlisa i-cholesterol yegazi kwaye anokukhusela kwisifo sentliziyo (18).
Amaqondo obushushu aphezulu kunye namaxesha okupheka amade anempembelelo enkulu
Xa amafutha e-polyunsaturated evezwe kubushushu, njengaxa eqhotswa, kunokwenzeka ukuba wonakaliswe okanye afakwe i-oxidized.
Oku kunokukhokelela ekubunjweni kweeradicals zamahhala ezinobungozi, ezinokulimaza iiseli zakho.
Amafutha ane-oxidized, okanye i-rancid fat, inoxanduva lwencasa engathandekiyo kunye nevumba lamantongomane athile.
Ngethamsanqa, unokunciphisa ukubunjwa kwezi radicals zamahhala ngokulawula inkqubo yokugcoba.
Into ephambili kukulawula ubushushu kunye nexesha lokupheka. Uphononongo lubonise ukuba xa amandongomane eqhotsiweyo kwiqondo eliphantsi ukuya kweliphakathi, amanqatha awo awafane aphuke.
Olunye uphononongo lubonise ukuba ngokukhona ubushushu obuphezulu bokugcadwa kunye nexesha elide lokuqhotsa, kunokwenzeka ukuba amandongomane aqulethe into ebonisa i-oxidation. Ukubakho kwe-oxidation kwakuxhomekeke kuhlobo lwe-nut (13).
Ngokomzekelo, xa amantongomane atshiswe phantsi kweemeko ezigqithisileyo kwi-180 ° C (356 ° F) imizuzu engama-20, into ebonisa i-oxidation yanda i-17-fold xa kuthelekiswa namantongomane aluhlaza (13).
Ngokuthelekisa, into ebonisa i-oxidation yanda kuphela amaxesha e-1,8 kwi-hazelnuts kunye namaxesha e-2,5 kwi-pistachios (13).
Oku kungenxa yomthamo ophezulu wamafutha e-polyunsaturated kumandongomane. Yenza i-72% ye-fat content content, i-fat content ephezulu yazo zonke ii-nuts (19).
Kwisifundo esifanayo, xa amantongomane atshiswe kwiqondo lokushisa eliphakathi (120-160 ° C), ubungakanani be-oxidation buphantsi kakhulu (13).
I-oxidation ingenzeka ngexesha lokugcinwa
Amafutha e-polyunsaturated kumandongomane asengozini ngakumbi kwi-oxidation ngexesha lokugcinwa.
Oku kungenxa yokuba ukwakheka kwamandongomane kuyatshintsha xa egcajiwe, nto leyo evumela amanqatha ukuba adibane neoksijini ngokulula kwaye abe yioxidized (7).
Oku kunciphisa ubomi bamantongomane. Ngoko ke, amandongomane aqhotsiweyo kufuneka agcinwe ixesha elifutshane kunamandongomane akrwada.
Ukongezelela, uphando oluthile lubonisa ukuba amafutha e-trans akhiwa emva kokutshiza, kodwa imali ayinanto (20, 21).
Isishwankathelo: Ukugcoba kunokonakalisa amafutha e-polyunsaturated enempilo kwiindongomane, kodwa unokunceda ukunciphisa lo monakalo ngokutshisa kumaqondo aphantsi. Ukongezelela, ukuqhotsa amandongomane kunciphisa ubomi bawo.
Ezinye izondlo ziyalahleka ngexesha lokuqhotsa
Amandongomane ngumthombo ogqwesileyo wezondlo, kuquka ivithamin E, imagnesium kunye nephosphorus. Zikwalayishwa nge-antioxidants.
Ezinye zezi zondlo ziyabuva ubushushu kwaye zinokulahleka ngexesha lokuqhotsa.
Ngokomzekelo, iintlobo ezithile ze-antioxidants zichithwa ngexesha lokutshisa. Ii-Antioxidants zibalulekile kwimpilo yakho kuba zinceda ukukhusela iiseli zakho kumonakalo obangelwa ziiradicals zasimahla (13).
Nangona kunjalo, ukonyuka kwamaqondo obushushu kunye nexesha kuye kwaboniswa ukunciphisa umsebenzi we-antioxidant, kodwa kwinqanaba elithile.
Kwisifundo esinye, amanqanaba e-antioxidant kwiintongomane ezahlukeneyo ancipha ngokuthe gqolo ukusuka ekuqaleni kokutshisa kwi-150 ° C (302 ° F) kude kube yimizuzu engama-30 kamva (22).
Kuyathakazelisa ukuba umsebenzi we-antioxidant unyuke emva kwemizuzu engama-60. Enyanisweni, iikhompawundi ezinomsebenzi we-antioxidant zenziwe ngexesha lokuphendula kweekhemikhali xa amantongomane atshisiwe (13, 22).
Ukongeza, ayizizo zonke i-antioxidants zonakaliswa kukurosa. Olunye uphononongo lufumanise ukuba ukuqhotsa akubanga nampembelelo kubungakanani be-antioxidants lutein kunye ne-zeaxanthin kwi-pistachios kunye neehazelnuts (23).
Uphononongo lukwabonisa ukuba ivithamin E, i-thiamine kunye ne-carotenoids ziyalahleka ngexesha lokuqhotsa. Nangona kunjalo, ubungakanani belahleko buxhomekeke ngokwenene kuhlobo lwendongomane kunye nobushushu bokutshisa (13, 21, 23).
Enyanisweni, uphando oluthile lubonise ukuba ukugcoba i-almonds kunye ne-walnuts kubangele ukulahlekelwa kwevithamini enkulu kunokugaya i-hazelnuts, ngelixa inkqubo yokugcoba i-pistachios ibangela ukuba akukho kulahleka kwevithamini.
Ukulahleka kweVithamini kwanda njengoko amaqondo okushisa anyukayo (23).
Amanqanaba e-alpha-tocopherol, eyona ndlela isebenzayo ye-vitamin E, nayo ibonakala ichaphazeleka ngexesha lokutshisa. Emva kokugcoba imizuzu engama-25 kwi-140 ° C (284 ° F), amanqanaba ehla nge-20% kwi-almonds kunye ne-16% kwi-hazelnuts, xa kuthelekiswa namantongomane akrwada (23).
Okukhona liphezulu iqondo lobushushu lokugcada, kokukhona i-alpha-tocopherol ibilahleka. Emva kwemizuzu ye-15 yokugaya kwi-160-170 ° C (320-340 ° F), amanqanaba ancitshiswa ngama-54% ama-almond kunye ne-20% ye-hazelnuts, xa kuthelekiswa namantongomane aluhlaza (23).
Amanqanaba e-Thiamine nawo ehlile ngexesha lokuqhotsa kwaye, njenge-alpha-tocopherol, ehle ngakumbi kumaqondo obushushu aphezulu. Amanqanaba eRiboflavin awazange achaphazeleke (23).
Ngokubanzi, uhlobo ngalunye lwe-nut kunye nesondlo ngasinye siphendula ngokuhlukileyo kwi-roast, kuxhomekeke kuhlobo lwe-nut kunye neemeko zokugcoba.
Nangona ezinye iivithamini zilahlekile ngexesha lokugaya, khumbula ukuba amandongomane ayingowona mthombo uphambili wale vithamini. Ngaphandle kweealmonds, ezityebileyo kwi-vitamin E (8).
Isishwankathelo: Ezinye i-antioxidants kunye neevithamini zilahlekile ngexesha lokutshisa. Ubungakanani belahleko buxhomekeke kwiqondo lokushisa kunye nobude bokutshisa. Ikwahluka phakathi kohlobo lwamandongomane.
Ukuqhotsa amandongomane kunokwenza imichiza eyingozi
Incasa etyebileyo, umbala kunye nevumba elimnandi lamandongomane agcadiweyo kungenxa yeekhompawundi ezenziwe kwintshukumo yekhemikhali ebizwa ngokuba yiMaillard reaction.
Kukusabela phakathi kwe-amino acid asparagine kunye neswekile yendalo equlethwe kumandongomane. Oku kwenzeka xa ishushu ngaphezu kwe-120°C (248°F) kwaye inika amandongomane agcadiweyo umbala wawo omdaka (24).
Acrylamide
Ukusabela kwe-Maillard kusenokuba noxanduva lokwenziwa kwento enobungozi i-acrylamide.
Le nto yaziwa ngokubangela umhlaza kwizilwanyana xa isetyenziswe kwiidosi eziphezulu kakhulu. Inokuba nemiphumo enokubakho ye-carcinogenic ebantwini, kodwa ubungqina buncinci (25, 26).
Ubushushu bokutshisa bunempembelelo enkulu ekwenziweni kwe-acrylamide kunexesha lokuqhotsa (27).
Iialmondi zisesichengeni sokubunjwa kwe-acrylamide kuba zinexabiso eliphezulu le-amino acid asparagine.
I-Acrylamide iqala ukumila kwiialmondi xa itshiswe ngaphezu kwe-130°C (266°F). Ukwenziwa kwe-Acrylamide kuba phezulu kakhulu kumaqondo obushushu angaphezu kwama-285°F (146°C).
Iziphumo zolunye uphando zibonise ukuba amanqanaba e-acrylamide anyuke kakhulu xa ii-almond zosiwe imizuzu engama-25 kumaqondo okushisa phakathi kwe-139 kunye ne-162 ° C (282-323 ° F) (13).
Amandongomane ahlukeneyo avelisa amanqanaba ahlukeneyo e-acrylamides xa kuthotywa
Uphononongo olufanayo lubonise ukuba amanye amandongomane ayenamanqanaba asezantsi e-acrylamide xa yosiwe.
Ugxininiso lwale khompawundi luphantse lwaphindeka kabini kwiipistachios xa zosiwe kwiqondo lobushushu elifanayo njengeeamangile, kwaye akukho acrylamide yabhaqwa kumandongomane e-macadamia ethosiweyo, iwalnuts, okanye ihazelnuts (13).
Kubalulekile ukuba uqaphele ukuba nangona ubonakaliswe kwi-acrylamide kwii-almonds, kunye nokunye ukutya, ezi zixa ziphantsi kakhulu kunezo zithathwa njengengozi (26, 30).
Nangona kunjalo, ukuba ufuna ukunciphisa ukuvezwa kwe-acrylamide evela kwi-almonds, qiniseka ukuba uyiqhole kubushushu obuphantsi obumalunga ne-130 ° C (265 ° F).
Isishwankathelo: Into eyingozi ebizwa ngokuba yi-acrylamide inokumila kwiialmondi xa zigcadiswa kumaqondo obushushu aphezulu. Nangona kunjalo, isixa se-acrylamide esinokuthi sivelise mhlawumbi asinabungozi.
Amandongomane akrwada anokuba neebhaktheriya ezinobungozi kunye nomngundo
Iibhaktheriya ezinokuba yingozi, ezifana Salmonella et E. coli, inokubakho kumandongomane akrwada.
Oku kungenxa yokuba ngamanye amaxesha amandongomane alahlwa kude okanye awe phantsi ngexesha lokuvuna. Ukuba umhlaba ungcoliswe yibhaktheriya, amantongomane aya kudibana ngokulula neebhaktheriya.
Amanzi angcolisekileyo anokuvelisa iintsholongwane eziyingozi, mhlawumbi ngexesha lokuvuna okanye emva kokuvuna.
Ngokwenyani, Salmonella iye yabhaqwa kumantongomane, kuquka iialmonds, macadamia nuts, walnuts, kunye nepistachios (31, 32, 33).
Olunye uphononongo lwafumanisa ukuba phantse i-1% yeesampulu zeendongomane ezahlukeneyo eziqulethwe Salmonella, ngowona mlinganiselo uphakamileyo wongcoliseko kumandongomane e-macadamia kunye nelona lisezantsi kwihazelnuts. Ayikhange ibonwe kwiipecans.
Nangona kunjalo, inani le Salmonella Ifunyaniswe iphantsi, ngoko ke ayinakubangela ukugula kubantu abasempilweni (31).
Nangona ukuqhambuka ngenxa yamandongomane angcolisekileyo kunqabile, kubi kakhulu.
EUnited States, ukusetyenziswa kweealmondi ezikrwada kuye kwadityaniswa ne Salmonella ubhubhane, ngelixa ukusetyenziswa kweehazelnuts kwiqokobhe kuye kwayanyaniswa nobhubhane we E. coli (34, 35).
Ngenjongo yokunciphisa SalmonellaEUnited States, zonke iialmond kufuneka zibe pasteurized (36).
Ngelixa amandongomane agcadiweyo ehlisa inani lebhaktheriya kuwo, Salmonella yafunyanwa kwisampulu yeepistachios ezigcadiweyo ngexesha lophononongo. Olunye uphononongo lwafumanisa ukuba akukho Salmonella ou E. coli kwiintongomane ezithosiweyo (37, 38).
Ukongeza, amandongomane anokuba netyhefu ye-carcinogen i-aflatoxin, eveliswa ngumngundo onokuthi ngamanye amaxesha ungcolise amantongomane kunye neenkozo.
Ifunyenwe kwiintongomane ezikrwada kunye nezigcadiweyo, kubandakanya i-pistachios kunye ne-walnuts. I-Aflatoxin ikwazi ukumelana nobushushu kwaye inokusinda kwinkqubo yokuqhotsa (39, 40).
Eyona ndlela ilungileyo yokuthintela ukungcoliseka kwe-aflatoxin kukulawula ukufuma kunye nobushushu ngexesha lokomisa nokugcinwa, endaweni yokuqhotsa (40).
Isishwankathelo: Amandongomane aluhlaza asenokuba neebhaktheriya ezinobungozi, ezifana Salmonella. I-Aflatoxin inokufumaneka kumandongomane. Ukuphathwa ngokufanelekileyo kunye nokugcinwa yindlela efanelekileyo yokuthintela ukungcoliseka.
Loluphi uhlobo omele ulutye
Impendulo emfutshane zombini.
Amandongomane akrwada asempilweni kakhulu, kodwa anokuba neentsholongwane eziyingozi. Nangona kunjalo, nangona kunjalo, akunakwenzeka ukuba zibangele ukugula.
Amantongomane agcadiweyo, kwelinye icala, anokuba ne-antioxidants kunye neevithamini ezimbalwa. Amanye amanqatha abo asempilweni angonakala kwaye i-acrylamide inokwakheka, kodwa ingabi ngamanani ayingozi.
Ekugqibeleni, iqondo lokushisa lokutshisa kunye nobude bunokuba nefuthe elikhulu.
Ukuba amandongomane aqhotyiswe kubushushu obuphantsi ukuya obuphakathi obumalunga ne-140°C (284°F) malunga nemizuzu eyi-15, ilahleko yevithamini iyancitshiswa, amafutha asempilweni awonakaliswa, kwaye i-acrylamide ayinakukwazi ukuqeqeshwa.
Ukuba ufuna ukutya amandongomane agcadiweyo, khumbula ukuba amanye amandongomane agcadiweyo athengiswa ezivenkileni anongwe ngetyuwa kwaye amanye aqatywe ngeswekile.
Endaweni yokuthenga amandongomane agcadiweyo, wathenge ekrwada kwaye uwaqhole ngokwakho, kubhetele ukuba uwafake e-oveni. Ngale ndlela ungalawula ngcono ubushushu kwaye uqhole izixa ezikhulu zamandongomane ngaxeshanye.
Ukongeza, ukugcada kumaqondo obushushu aphantsi phakathi kwe-120 kunye ne-140 ° C (nokuba yi-120 kunye ne-140 ° C) - kwaye naphakathi kwamaqondo obushushu aphakathi kwe-140 kunye ne-160 ° C (284 kunye ne-320 ° F) kubonakaliswe ukuba eyona incasa yokwakheka (13).
Ukuba ufuna ukunyusa incasa ngokuthambisa amantongomane kwioli, khumbula ukuba ezinye ioyile azifanelekanga ukuqhotswa. Ziyose kwioli kwaye ukhethe i-oyile ekwazi ukufudumala, njengeoli yekhokhonathi.
Isishwankathelo: Omabini amandongomane akrwada nagcadweyo asempilweni. Kungcono ukuba uziqhole ngokwakho kubushushu obumalunga ne-284°F (140°C) malunga nemizuzu eyi-15.
Iziphumo zokugqibela
Zombini amandongomane akrwada kunye namandongomane agcadiweyo alungile empilweni kwaye abonelela ngezibonelelo zempilo.
Zombini ezi ntlobo zineekhalori ezifanayo, iiprotheyini, iicarbohydrates kunye nefiber.
Nangona kunjalo, ukuqhotsa amandongomane kunokonakalisa amafutha awo asempilweni, kunciphise isiqulatho sawo sezondlo kwaye kukhokelele ekwenziweni kwento eyingozi ebizwa ngokuba yi-acrylamide.
Kwelinye icala, amandongomane akrwada kunokwenzeka ngakumbi kunamandongomane agcadiweyo ukuba aqulathe iintsholongwane eziyingozi njenge Salmonella.
Oko kwathiwa, le mingcipheko iphantsi.
Okubalulekileyo, indlela amandongomane aqhotyiswa ngayo anokuba nefuthe elikhulu kumxholo wezondlo zawo. Ukuba uziqhole ngokwakho, gcina iqondo lobushushu lisezantsi, malunga ne-140°C (284°F) imizuzu eyi-15. Amandongomane kufuneka aphume nombala ogcadiweyo kancinci.
Kwakhona qiniseka ukuba awuzigcini ixesha elide, njengoko ubomi bazo bulinganiselwe. Kuphela ngamandongomane agcadiweyo oceba ukuwatya kwiintsuku ezimbalwa ezizayo.
Isindululo sokugqibela silula: bandakanya amantongomane akrwada okanye agcadiweyo kwisidlo sakho sempilo engcono.
