Amandongomane ahlumayo ngamandongomane akrwada afakwe emanzini ukuze ahlume okanye aqalisa ukuhluma.

Ngenxa yokuba imbewu ehlumayo ithandwa, usenokuba uyazibuza ukuba amandongomane ahlumayo alungile na kwimpilo yakho.

Eli nqaku liphonononga iingenelo zokutya amandongomane ahlumayo kunye nendlela yokuwafaka kwisidlo sakho.

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Amandongomane ahlumayo vs amandongomane aqhelekileyo

Amandongomane ahlunyiweyo ngamandongomane akrwada athe afakwa emanzini de aqalisa ukuntshula, elinqanaba lokuqala lokukhula kwesityalo.

Uninzi lwamantongomane "ahlumayo" luye lwafumana kuphela isigaba sokuqala sokuhluma, ukucwina emanzini kwiiyure ezi-3 ukuya kwezi-12.

Ukuntshula kufuna indawo efumileyo, efumileyo, nto leyo eyenza amandongomane abe sesichengeni sokukhula kwebhaktiriya. Ukongeza, amandongomane ahlumayo awaqhotswa, nto leyo ewabeka emngciphekweni omkhulu ngakumbi.

Amantongomane adinga igobolondo yangaphandle okanye iigobolondo zisuswe ngaphambi kokutya, ezifana ne-walnuts kunye ne-pecans, azikwazi ukuhluma ngokupheleleyo. Oku kuthetha ukuba azinakukhula umsila omncinci obonisa ubomi obutsha besityalo obuya kuphuhliswa ngamanye amandongomane ngexesha lokuntshula.

Amandongomane ahluma ngokurhweba alungiswa kwindawo engcolileyo kwaye ngokuqhelekileyo omisiwe okanye aphelelwe ngamanzi ngaphambi kokuba apakishwe kwaye athengiswe ukukhusela umngcipheko wokungunda kunye nesifo sokutya (, , ).

Ngenxa yokuba kunzima ukwenza indawo engcolileyo ekhaya, akukhuthazwa ukuba ukhule amandongomane ngokwakho ekhaya.

Uninzi lweemveliso ezisetyenziswa kwihlabathi jikelele azihluma, ngakumbi ezo zifikeleleka kakhulu kubathengi. Kunoko, amandongomane athengiswayo adla ngokugcadiswa, afakwe incasa okanye enongwe, yaye anokuthengiswa okanye angathengiswa kunye namaqokobhe awo angaguqukiyo.

Amandongomane amaninzi orhwebo nawo afakwe i-irradiated, oku kuthetha ukuba aphathwe ubushushu ukuze abulale naziphi na iibhaktheriya ezinokubeka umngcipheko kubathengi.

UMXHOLO

Amandongomane ahlumayo aluhlaza, amandongomane angalungiswanga afakwe ubusuku bonke, ukuba awahlumanga ngokupheleleyo. Uninzi lwamandongomane okuthengisayo owatyayo aluntshuli kwaye kusenokwenzeka ukuba zosiwe okanye zongiwe ngandlela ithile.

Ukutya kwaMandongomane Ahlumayo

Uphando lubonisa ukuba ukuhluma okunye kunokonyusa i-antioxidants, i-amino acids kunye neevithamini ze-B.

Kwakhona kuye kwaboniswa ukunciphisa i-antinutrients njenge-phytic acid, enokuthintela ukuxutywa kwamanye amavithamini abalulekileyo kunye neemaminerali (,,,,).

Nangona eminye imithombo ithi ukucwina kunye nokuhluma amantongomane kwandisa umxholo wezondlo kunye nokunciphisa i-phytates, akukho bungqina besayensi obukhoyo ukuxhasa ukuphuculwa kwesondlo emva kokuhluma amantongomane.

I-28 gram (1/4 yekomityi) yokuphakelwa kwamandongomane ahlumayo inenkangeleko yesondlo ilandelayo ():

• I khalori: 180
• Amafutha ewonke: Iigrama ezingama-16
• Iprotheni: Iigrama ezingama-6
• Iicarbohydrates zizonke: Iigrama ezingama-4
• Ifayibha: Iigrama ezingama-2
• Iswekile: 1 gram
• ICalcium: I-2% ye-DV
• Isinyithi: I-4% ye-DV

Olunye uphononongo luthelekisa iiminerali kunye nokugxininiswa ngokupheleleyo kunye neealmondi ezinqunqiweyo, i-hazelnuts, i-peanuts, kunye ne-walnuts. Amantongomane ahlulwe ngamaqela ama-4: eluhlaza, efakwe kwi-saline kwiiyure ezi-4 okanye ezili-12, okanye afakwe emanzini iiyure ezili-12 ().

Iziphumo zibonise ukuba ukucwina amantongomane ngokwenene kunciphisa umxholo weeminerali ngokubanzi kwaye akuzange kutshintshe kakhulu i-phytate concentration.

Ukongezelela, ulwazi olukhoyo lwezondlo kwiindongomane ezikrwada xa zithelekiswa nezihlumayo azibonisi mahluko ubalulekileyo ekubunjweni kwesondlo esipheleleyo (, ).

UMXHOLO

Uphando ngeenkozo kunye neembotyi lubonisa ukuba ukuhluma kuphucula umgangatho wesondlo. Nangona kunjalo, uphando malunga namantongomane ahlumayo ngokubhekiselele kumantongomane aluhlaza alubonisi mahluko abalulekileyo kumxholo wezondlo okanye we-phytate.

Iindidi ezidumileyo zeeNtsongomane ezihlumayo

Iindidi zamandongomane ahlumayo anokufumaneka kwi-intanethi okanye kwiivenkile ezithengisa ukutya okukhethekileyo okanye kwiivenkile zokutya. Ukuba ivenkile ithengisa imifuno ehlumayo okanye iinkozo, unokufumana amantongomane ahlumayo apho.

Amandongomane ahlumayo ahlala ethengiswa engxoweni yeplastiki okanye kwisingxobo, njengamanye amandongomane. Ziya kubhalwa ngokuthi "zihlumile" okanye zinokuthi "zivuliwe," oku kuthetha ukuba baye baqala inkqubo yokuhluma.

Ezinye zezona ntlobo zidumileyo zamandongomane ahlumayo zezi:

• intsholongwane
• intshule iipecans
• yahluma ipistachios
• zantshula iiamangile
• iicashews zantshula
• intshule amandongomane e-brazil
• kwantshula amandongomane emacadamia
• intshule ihazelnuts

Gcina ukhumbule ukuba amandongomane "ahlumayo" kunye namanye amandongomane anamaqokobhe angaphandle aya kuba sele efumene kuphela inqanaba lokuntshula kwenkqubo yokuntshula kwaye ngokobuchwepheshe akanakuhluma ngokupheleleyo.

isishwankathelo

Amandongomane ahlumayo anokufumaneka kwi-intanethi okanye kwezinye igrosari okanye iivenkile zokutya okunempilo. Ngokuqhelekileyo zithengiswa kwisikhwama seplastiki okanye kwisitya kwaye zibhalwe njenge "zihluma" okanye "zivuliwe."

Ubomi beshelufa yamandongomane ahlumayo

Amandongomane ahlumayo anobomi obufutshane beshelufu, kwaye iintlobo zasekhaya kufuneka zityiwe phakathi kweentsuku ezimbalwa.

Banomngcipheko ophezulu wokukhula kwebhaktheriya kunamantongomane aqhelekileyo ngenxa yokuba awabatywanga emva kokuhluma (, , ).

Uninzi lwemithombo lubanga ukuba amandongomane athengwe evenkileni aya kuhlala iinyanga ezi-2 ukuya kwezi-3 kwi-pantry yakho okanye anokugcinwa kwifriji okanye kwisikhenkcisi sakho ukuze kwandiswe ubomi beshelufu. Kuhlala kulungele ukuhlolisisa ukupakishwa kwemveliso kwiingcebiso zokugcina kunye nemihla yokuphelelwa yisikhathi.

Amantongomane anomxholo ophezulu weoli, njengama-almonds kunye nama-walnuts, kufuneka agcinwe kwiindawo ezipholileyo ukuze athintele ukuba angahambi.

Ungatya amandongomane ahlumayo ngokwawo; bongeze kwi-smoothies; basebenzise ukwenza imivalo yegranola okanye ibhotela ye-nut; dehydrate ukuze enze umzila umxube; okanye usile zibe ngumgubo wendongomane ohlumayo okanye isidlo sokupheka.

isishwankathelo

Amandongomane amaninzi owafumana ekrwada okanye egcadiweyo angantshula okanye adlule kwinqanaba lokufunxa lokuntshula. Uyakwazi ukufumana la mandongomane kwi-intanethi okanye kwezinye iivenkile.

Indlela yokwenza amandongomane ahlumayo

Endaweni yokuthenga amandongomane ahlumayo ezivenkileni okanye kwi-intanethi, unokuwenza.

Khumbula ukuba amagqabi akrwada anxulunyaniswa neengozi. Ukunciphisa lo mngcipheko, kufuneka uqinisekise ukuba uhluma amandongomane usebenzisa inkqubo engcolileyo kunye nokusingqongileyo ().

Ukongeza, kubalulekile ukufumana amantongomane abhalwe "eluhlaza" angakhange aqwalaselwe ukuphelisa ibhaktheriya okanye isikhunta. Ukuba ziye zanyangwa, akunakwenzeka ukuba zintshule.

Iindlela eziqhelekileyo zokusetyenzwa kwamandongomane ziquka ukuqhotsa, i-blanching, unyango lwe-methyl bromide, i-pasteurization, kunye ne-irradiation ().

Ukulungiselela amandongomane ahlumayo ekhaya kufuna inyathelo lokucwina kunye nenyathelo lokuntshula. Gcina ukhumbule ukuba amaninzi amandongomane awakwazi ukuhluma ngokupheleleyo kwaye aya kuyeka emva kwesinyathelo sokucwina.

Nangona kunjalo, unokwenza iialmond ezihlume ngokupheleleyo ekhaya ngokulandela la manyathelo:

1. Beka ii-almond eziluhlaza kwisitya esigqunywe ngama-intshi ambalwa amanzi. Gubungela ngephepha okanye itawuli yelaphu kwaye uvumele ukucwina iiyure eziyi-8 ukuya kwezi-12.
2. Khupha, uhlambulule kwaye ubeke endaweni yamanzi amaxesha amaninzi ngeli xesha - kanye ngeeyure ezi-3.
3. Ukusebenzisa i-strainer, cima amanzi kwii-almond ezixutywe kwaye uzidlulisele kwisitya esingenanto esinesiciko esiphefumulayo ukuvumela ukutyhila emoyeni.
4. Yongeza i-1 ukuya kwi-2 yecephe lamanzi ukuwagcina efumile.
5. Shiya iialmond ukuba zintshule iintsuku ezi-3.
6. Batshintshele kwisitya esiphefumulayo kwifriji, apho baya kugcina iintsuku ezi-7. Unokuzigcina kwisikhenkcisi okanye uzikhuphe emanzini ukuze wenze iialmond ezihlumayo.

Oko kwathiwa, ukuba awukwazi ukwenza indawo yokusebenza engcolileyo ekhaya, kungcono ukuba ungenzi amantongomane ahlumayo ngenxa yengozi yokugula kokutya.

isishwankathelo

Unokwenza iialmondi ezihlume ngokupheleleyo ekhaya ukuba udala indawo eyinyumba, kodwa uninzi lweendongomane aziyi kuhluma ngokupheleleyo kwaye ziya kucwiliswa kuphela.

Umgca ongezantsi

Amandongomane ahlumayo ngamandongomane akrwada athe afakwa emanzini aze avunyelwa ukuba ahlume. Nangona kunjalo, amaninzi "ahluma" amantongomane athengiswa ezivenkileni adlule kuphela kwisigaba sokucwina, njengoko engenako ukuhluma ngokupheleleyo.

Nangona isiqulatho sezondlo sezinye iinkozo kunye neembotyi zingaphuculwa ngokuhluma, akukho bungqina bokuba amandongomane ahlumayo atshintsha kakhulu ukubunjwa kwesondlo.

Unokufumana iintlobo ezithile zeendongomane ezihluma kwi-intanethi okanye ezivenkileni okanye uzenze ekhaya. Unokuzitya njengoko zinjalo, uzifake kwi-smoothies, okanye uzikhuphe emanzini kwaye ugaye zibe ngumgubo.