Amantongomane anempilo ngokwedlulele futhi ayisidlo esimnandi uma usohambeni.
Agcwele amafutha anempilo, i-fiber, namaprotheni futhi angumthombo omuhle wezakhi eziningi ezibalulekile nama-antioxidants.
Ukwengeza, ucwaningo luye lwabonisa ukuthi ukudla amantongomane kunezinzuzo ezimbalwa zezempilo, okuhlanganisa ukwehlisa i-cholesterol, umfutho wegazi, noshukela wegazi (1, 2, 3, 4).
Nokho, abanye abantu bayazibuza ukuthi ukugazinga amantongomane kuyakuthinta yini umsoco wabo.
Lesi sihloko siqhathanisa amantongomane aluhlaza namantongomane agazingiwe futhi sibheka kabanzi ukuthi iluphi uhlobo olunempilo.
Uhlu lokuqukethwe
Kungani amantongomane osiwe?
Amantongomane avamise ukuthoswa ukuze athuthukise ukunambitheka kwawo, iphunga elimnandi, nokushwaqa (5).
Ukugazinga kuchazwa njengokupheka ngokushisa okomile, okupheka ukudla ngokulinganayo nhlangothi zonke. Amantongomane amaningi athoswa ngaphandle kwamagobolondo awo, ngaphandle kwama-pistachio, avame ukuthoswa emagobolondweni awo.
Phakathi nalesi sikhathi, amantongomane aluhlaza awazange osiwe.
Izindlela zokugazinga ngezinye izikhathi zisetshenziswa ukuze kuhlukaniswe amagobolondo amantongomane nezinhlamvu zawo. Lena indlela evamile yokuqopha ama-cashews nesizathu sokuthi awadayiswe aluhlaza (6).
Kunezinhlobo ezimbili eziyinhloko zokuthosa:
- Ukuwosa okomile: Ukugazinga ngaphandle kwamafutha. Amantongomane angomiswa kuhhavini noma epanini lokuthosa.
- Ukuwoswa kwamafutha: Yosa emafutheni. Amantongomane angawoswa ngamafutha kuhhavini noma epanini.
Ngaphezu kwalezi zindlela ezimbili, amantongomane angathoswa kuhhavini ye-microwave.
Ungathenga amantongomane agazingiwe noma awakho.
Indaba efingqiwe: Amantongomane ajwayele ukuthoswa ukuze kuthuthukiswe ukuthungwa nokunambitha kwawo. Angathoswa ngamafutha noma ngaphandle kwawo.
Zombili zinomsoco ofanayo
Ukugazinga amantongomane kushintsha ukwakheka kwawo kanye nokwakheka kwamakhemikhali.
Ikakhulukazi, ishintsha umbala futhi inciphise umswakama wayo, okuholela ekwakhiweni kwayo okuqinile (5, 7).
Amantongomane aluhlaza namantongomane agazingiwe anamanani afanayo kakhulu amafutha, ama-carbohydrate namaprotheni. Nakuba amantongomane agazingiwe enamafutha nama-calories athe xaxa ngegremu ngalinye, umehluko mncane.
Iwunsi eyodwa (amagremu angu-28) ama-alimondi aluhlaza iqukethe ama-calories angu-161 namagremu angu-14 amafutha, kanti inani elifanayo lama-alimondi athosiwe linama-calories angu-167 namagremu angu-15 amafutha (8, 9).
Ngokufanayo, i-ounce (amagremu angu-1) ama-pecans aluhlaza aqukethe ama-calories angu-28 namagremu angu-193 amafutha, kodwa inani elifanayo lama-pecans athosiwe linama-calories angu-20 namagremu angu-199 wamafutha (21, 10).
Ngesikhathi sokuthosa, amantongomane alahlekelwa umswakama othile. Ngakho-ke, inati eligazingiwe linesisindo esingaphansi kwentongomane eluhlaza. Lokhu kuchaza ukuthi kungani amafutha ewunsi engaphezulu kancane kumantongomane agazingiwe (12).
Ezinye izifundo zithole ukuthi ukugazinga amantongomane akushintshi okuqukethwe kwamafutha sekukonke. Kodwa-ke, amafutha e-polyunsaturated kumantongomane agazingiwe angenwa kalula yi-oxidation, njengoba ukwakheka kwentongomane kushintsha (7, 13, 14).
Phakathi naleso sikhathi, okuqukethwe kwamaprotheni nama-carbohydrate kumantongomane aluhlaza namantongomane agazingiwe kufana kakhulu. Noma kunjalo, amantongomane agazingiwe angase abe phezulu kancane noma abe ngaphansi kula macronutrients, kuye ngohlobo lwamantongomane (15).
Ngokuphambene nenkolelo evamile, amantongomane agazingiwe ngamafutha angaphezulu kancane nje kumafutha namakholori kunamantongomane athosiwe. Lokhu kungenxa yokuthi amantongomane anamafutha ngokwemvelo futhi awakwazi ukumunca kakhulu ngamafutha angeziwe (16, 17).
Indaba efingqiwe: Amantongomane aluhlaza, athosiwe, nagcotshwe ngamafutha wonke aqukethe amanani afanayo kakhulu amakholori, amafutha, ama-carbohydrate, namaprotheni.
Ukugazinga Kungalimaza Amafutha Anempilo Kumantongomane
Amantongomane acebile ku-monounsaturated kanye ne-polyunsaturated fatty acids. Lawa mafutha anempilo anamandla okwehlisa i-cholesterol yegazi futhi angavikela esifweni senhliziyo (18).
Amazinga okushisa aphezulu kanye nezikhathi zokupheka ezinde zinomthelela omkhulu kakhulu
Uma amafutha e-polyunsaturated echayeka ekushiseni, njengasekugazini, maningi amathuba okuthi alimale noma afakwe i-oxidized.
Lokhu kungaholela ekwakhekeni kwama-free radicals ayingozi, angalimaza amaseli akho.
Amafutha ane-oxidized, noma amafutha ane-rancid, anesibopho sokunambitheka okungemnandi kanye nephunga lamantongomane athile.
Ngenhlanhla, ungakwazi ukunciphisa ukwakheka kwalawa ma-radicals mahhala ngokulawula inqubo yokosa.
Okubalulekile wukulawula izinga lokushisa nesikhathi sokupheka. Ucwaningo luye lwabonisa ukuthi lapho amantongomane osiwe ezingeni lokushisa eliphansi kuya eliphakathi, amafutha awo mancane amathuba okuthi aphuke.
Olunye ucwaningo lwabonisa ukuthi izinga lokushisa lokugazinga liphakeme futhi isikhathi sokugazinga siba side, maningi amathuba okuba amantongomane aqukathe into ebonisa i-oxidation. Amathuba e-oxidation nawo ayencike ohlotsheni lwamantongomane (13).
Isibonelo, lapho amantongomane osiwe ngaphansi kwezimo ezimbi kakhulu ku-180 ° C (356 ° F) imizuzu engu-20, into ebonisa i-oxidation inyuke ngokuphindwe ka-17 uma iqhathaniswa namantongomane aluhlaza (13).
Uma kuqhathaniswa, into ekhombisa i-oxidation inyuke izikhathi ezingu-1,8 kuma-hazelnuts kanye nezikhathi ezingu-2,5 kuma-pistachios (13).
Lokhu kungenxa yenani eliphezulu lamafutha e-polyunsaturated kumantongomane. Yenza u-72% wokuqukethwe kwawo kwamafutha, okunamafutha aphezulu kunawo wonke amantongomane (19).
Esifundweni esifanayo, lapho amantongomane egazinga ekushiseni okuphakathi (120-160 ° C), izinga le-oxidation laliphansi kakhulu (13).
I-oxidation ingenzeka ngesikhathi sokugcina
Amafutha e-polyunsaturated kumantongomane nawo asengozini enkulu ye-oxidation ngesikhathi sokugcinwa.
Lokhu kungenxa yokuthi ukwakheka kwamantongomane kuyashintsha lapho osiwe, okuvumela amafutha ukuthi ahlangane nomoya-mpilo kalula futhi abe oxidized (7).
Lokhu kunciphisa isikhathi sokuphila samantongomane. Ngakho-ke, amantongomane athosiwe kufanele agcinwe isikhathi esifushane kunamantongomane aluhlaza.
Ukwengeza, ezinye izifundo zibonisa ukuthi amafutha e-trans akhiwa ngemva kokugazinga, kodwa inani alinakwa (20, 21).
Indaba efingqiwe: Ukugazinga kungalimaza amafutha anempilo e-polyunsaturated kumantongomane, kodwa ungasiza ukunciphisa lo monakalo ngokuwosa emazingeni okushisa aphansi. Ukwengeza, ukugazinga amantongomane kunciphisa isikhathi sokuphila kwawo.
Ezinye izakhamzimba ziyalahleka ngesikhathi sokugazinga
Amantongomane angumthombo omuhle kakhulu wezakhi zomzimba, okuhlanganisa uvithamini E, i-magnesium ne-phosphorus. Futhi zilayishwa ngama-antioxidants.
Ezinye zalezi zakhi azikwazi ukuzwela ukushisa futhi zingalahleka ngesikhathi sokugazinga.
Isibonelo, izinhlobo ezithile zama-antioxidants zidilizwa ngesikhathi sokugazinga. Ama-Antioxidants abalulekile empilweni yakho ngoba asiza ukuvikela amaseli akho emonakalweni obangelwa ama-radicals mahhala (13).
Noma kunjalo, ukwanda kwezinga lokushisa lokugazinga nesikhathi kuye kwaboniswa ukunciphisa umsebenzi we-antioxidant, kodwa ngokwezinga elithile kuphela.
Kolunye ucwaningo, amazinga e-antioxidant kumantongomane ahlukahlukene ehla ngokuqhubekayo kusukela ekuqaleni kokugazinga ku-150°C (302°F) kuze kube yimizuzu engama-30 kamuva (22).
Kuyathakazelisa ukuthi umsebenzi we-antioxidant ukhuphuke ngemuva kwemizuzu engama-60. Ngempela, amakhompiyutha anomsebenzi we-antioxidant akhiwa ngesikhathi sokusabela kwamakhemikhali lapho amantongomane osiwe (13, 22).
Ukwengeza, akuwona wonke ama-antioxidants awonakaliswa ukuwoswa. Olunye ucwaningo lwathola ukuthi ukugazinga akubanga nomthelela enanini lama-antioxidants i-lutein ne-zeaxanthin kuma-pistachios nama-hazelnuts (23).
Ucwaningo luphinde luveze ukuthi uvithamini E, thiamine kanye ne-carotenoids kulahleka ngesikhathi sokugazinga. Kodwa-ke, izinga lokulahlekelwa lincike ngempela ohlotsheni lwamantongomane kanye nezinga lokushisa lokuthosa (13, 21, 23).
Eqinisweni, olunye ucwaningo lwabonisa ukuthi ukugazinga ama-alimondi nama-walnuts kwaphumela ekulahlekelweni kwamavithamini amaningi kunokosa ama-hazelnuts, kuyilapho inqubo yokugazinga i-pistachio ibangela ukulahlekelwa kwamavithamini.
Ukulahleka kwevithamini kukhuphuke njengoba amazinga okushisa okugazinga enyuka (23).
Amazinga e-alpha-tocopherol, uhlobo olusebenza kakhulu lukavithamini E, nawo abonakala ethinteka ngesikhathi sokugazinga. Ngemva kokugazinga imizuzu engu-25 ku-140°C (284°F), amazinga ehle ngo-20% kuma-alimondi kanye no-16% kuma-hazelnuts, uma kuqhathaniswa namantongomane aluhlaza (23).
Lapho izinga lokushisa lokugazinga liphakeme, kulahleka i-alpha-tocopherol eyengeziwe. Ngemuva kwemizuzu engu-15 yokugazinga ku-160-170 ° C (320-340 ° F), amazinga ehliswe ngo-54% kuma-alimondi no-20% kuma-hazelnuts, uma kuqhathaniswa namantongomane aluhlaza (23).
Amazinga e-thiamine nawo ehla ngesikhathi sokugazinga futhi, njenge-alpha-tocopherol, ehla nakakhulu emazingeni okushisa aphezulu. Amazinga e-Riboflavin awazange athinteke (23).
Sekukonke, uhlobo ngalunye lwentongomane kanye nesakhamzimba ngasinye sisabela ngendlela ehlukile ekugazini, kuye ngohlobo lwenati nezimo zokugazinga.
Nakuba amanye amavithamini elahleka ngesikhathi sokugazinga, khumbula ukuthi amantongomane awawona umthombo oyinhloko wala mavithamini. Okuhlukile ama-alimondi, acebile ngovithamini E (8).
Indaba efingqiwe: Amanye ama-antioxidants namavithamini alahlekile ngesikhathi sokugazinga. Izinga lokulahlekelwa lincike ekushiseni kanye nesikhathi sokuthosa. Iphinde ihluke phakathi kohlobo lwamantongomane.
Ukugazinga amantongomane kungakha amakhemikhali ayingozi
Ukunambitheka okucebile, umbala kanye nephunga elimnandi lamantongomane agazingiwe kungenxa yezinhlanganisela ezakhiwe ekuphenduleni kwamakhemikhali okubizwa ngokuthi i-Maillard reaction.
Ukusabela phakathi kwe-amino acid asparagine kanye noshukela wemvelo oqukethwe kumantongomane. Lokhu kwenzeka lapho eshisisa ngaphezu kuka-120°C (248°F) futhi kunikeza amantongomane agazingiwe umbala wawo onsundu (24).
I-Acrylamide
Ukusabela kwe-Maillard kungase futhi kube nesibopho sokwakheka kwento eyingozi i-acrylamide.
Le nto yaziwa ngokudala umdlavuza ezilwaneni uma idliwe ngemithamo ephezulu kakhulu. Kungase kube nemiphumela engaba yi-carcinogenic kubantu, kodwa ubufakazi buncane (25, 26).
Izinga lokushisa lokuthosa linomthelela omkhulu ekwakhekeni kwe-acrylamide kunesikhathi sokugazinga (27).
Ama-alimondi asengozini enkulu yokwakheka kwe-acrylamide ngoba aqukethe inani eliphezulu le-amino acid asparagine.
I-Acrylamide iqala ukwakheka kuma-alimondi lapho eshisisa ngaphezu kuka-130°C (266°F). Ukwakheka kwe-Acrylamide kuba phezulu ikakhulukazi emazingeni okushisa angaphezu kuka-285°F (146°C).
Imiphumela yocwaningo olulodwa yabonisa ukuthi amazinga e-acrylamide anda kakhulu lapho ama-alimondi egazingwa imizuzu engu-25 emazingeni okushisa aphakathi kuka-139 no-162°C (282–323°F) (13).
Amantongomane ahlukene akhiqiza amazinga ahlukene e-acrylamide uma kuthosiwe
Ucwaningo olufanayo lubonise ukuthi amanye amantongomane ayenamazinga aphansi e-acrylamide lapho osiwe.
Ukugxila kwale nhlanganisela kucishe kuphindeke kabili kuma-pistachios lapho osiwe ezingeni lokushisa elifanayo nelama-alimondi, futhi ayikho i-acrylamide etholwe kumantongomane e-macadamia athosiwe, ama-walnuts, noma ama-hazelnuts (13).
Kubalulekile ukuqaphela ukuthi noma uchayeka ku-acrylamide kuma-alimondi, kanye nokunye ukudla, la manani aphansi kakhulu kunalawo athathwa njengeyingozi (26, 30).
Kodwa-ke, uma ufuna ukunciphisa ukuchayeka ku-acrylamide evela kuma-alimondi, qiniseka ukuthi uwawosa ekushiseni okuphansi okungaba ngu-130°C (265°F).
Indaba efingqiwe: Into eyingozi ebizwa ngokuthi i-acrylamide ingakheka kuma-alimondi lapho osiwe emazingeni okushisa aphezulu. Nokho, inani le-acrylamide elingakhiqizwa lokhu cishe alinangozi.
Amantongomane aluhlaza angaqukatha amagciwane ayingozi kanye nesikhunta
Amagciwane angaba yingozi, njenge I-Salmonella et E. coli, kungaba khona kumantongomane aluhlaza.
Lokhu kungenxa yokuthi ngezinye izikhathi amantongomane ayalahlwa noma awe phansi ngesikhathi sokuvuna. Uma inhlabathi ingcoliswe amagciwane, amantongomane azohlangana kalula namagciwane.
Amanzi angcolile angase futhi ethule amagciwane ayingozi, phakathi nokuvuna noma ngemva kokuvuna.
Empeleni, I-Salmonella kutholwe kumantongomane, okuhlanganisa ama-alimondi, amantongomane e-macadamia, ama-walnuts, nama-pistachios (31, 32, 33).
Olunye ucwaningo lwathola ukuthi cishe u-1% wamasampuli amantongomane ahlukahlukene aqukethwe I-Salmonella, anenani eliphakeme kakhulu lokungcoliswa kwamantongomane e-macadamia kanye nama-hazelnuts aphansi kakhulu. Ayikatholwa kuma-pecans.
Nokho, inani I-Salmonella okutholakele bekuphansi, ngakho bekungeke kubangele ukugula kubantu abanempilo (31).
Nakuba ukuqubuka ngenxa yamantongomane angcolile kuyivelakancane, kubi kakhulu.
E-United States, ukusetshenziswa kwama-alimondi aluhlaza kuye kwaxhunyaniswa ne- I-Salmonella ubhubhane, kuyilapho ukusetshenziswa kwama-hazelnuts egobolondweni kuye kwahlotshaniswa nobhubhane lwe E. coli (34, 35).
Ngenhloso yokunciphisa I-SalmonellaE-United States, wonke ama-alimondi kufanele afakwe ku-pasteurized (36).
Nakuba amantongomane agazingiwe ehlisa inani lamagciwane kuwo, I-Salmonella kutholwe kusampula yama-pistachio athosiwe phakathi nocwaningo. Olunye ucwaningo lwathola ukuthi cha I-Salmonella ou E. coli kumantongomane athosiwe (37, 38).
Ukwengeza, amantongomane angase abe ne-aflatoxin enobuthi ye-carcinogen, ekhiqizwa isikhunta ngezinye izikhathi esingcolisa amantongomane nokusanhlamvu.
Itholwe kumantongomane aluhlaza nagazingiwe, okuhlanganisa ama-pistachios nama-walnuts. I-Aflatoxin imelana nokushisa kakhulu futhi ingasinda enqubweni yokuthosa (39, 40).
Indlela engcono kakhulu yokugwema ukungcoliswa kwe-aflatoxin ukulawula umswakama kanye nezinga lokushisa ngesikhathi sokomiswa nokugcinwa, kunokugazinga (40).
Indaba efingqiwe: Amantongomane aluhlaza angase abe namagciwane ayingozi, njenge I-Salmonella. I-Aflatoxin ingatholakala nasemantongomaneni. Ukuphatha nokugcina ngendlela efanele kuyindlela engcono kakhulu yokuvimbela ukungcola.
Hlobo luni okufanele udle
Impendulo emfushane yizo zombili.
Amantongomane aluhlaza anempilo kakhulu, kodwa angase abe namagciwane ayingozi. Nokho, ngisho noma benza kanjalo, mancane amathuba okuba kubangele ukugula.
Ngakolunye uhlangothi, amantongomane athosiwe angase abe nama-antioxidants namavithamini ambalwa. Amanye amafutha azo anempilo angase alimale futhi i-acrylamide ingase yakheke, kodwa hhayi ngamanani ayingozi.
Ekugcineni, izinga lokushisa lokugazinga nobude besikhathi kungaba nomthelela omkhulu.
Uma amantongomane osiwe ngezinga lokushisa eliphansi ukuya eliphakathi nendawo elicishe libe ngu-140°C (284°F) cishe imizuzu engu-15, ukulahlekelwa amavithamini kuyancishiswa, amafutha anempilo awonakele, futhi i-acrylamide kulula ukuyithola kalula ukuqeqeshwa.
Uma ufuna ukudla amantongomane agazingiwe, khumbula ukuthi amanye amantongomane athosiwe athengiswa ezitolo anongwe ngosawoti kanti amanye agcotshwa ngisho noshukela.
Esikhundleni sokuthenga amantongomane agazingiwe, wathenge aluhlaza bese uwawosa ngokwakho, okungcono kakhulu kuhhavini. Ngale ndlela ungakwazi ukulawula kangcono izinga lokushisa futhi uwose amanani amakhulu amantongomane ngesikhathi esisodwa.
Ukwengeza, ukugazinga emazingeni okushisa aphansi aphakathi kuka-120 no-140°C (ngisho no-120 no-140°C) - ngisho nasemazingeni okushisa aphakathi kuka-140 no-160°C (284 no-320°F) kukhonjisiwe ukuthi ukunambitheka okuthungwe kakhulu (13).
Uma ufuna ukuthuthukisa ukunambitheka ngokuthosa amantongomane emafutheni, khumbula ukuthi amanye amafutha awafanele ukuwoswa. Zifake emafutheni bese ukhetha amafutha angashisi, njengamafutha kakhukhunathi.
Indaba efingqiwe: Kokubili amantongomane aluhlaza nagazingiwe anempilo. Kungcono ukuwose ngokwakho ezingeni lokushisa elingu-284°F (140°C) cishe imizuzu engu-15.
Umphumela wokugcina
Kokubili amantongomane aluhlaza namantongomane agazingiwe kuhle empilweni futhi anikeza izinzuzo zezempilo.
Zombili lezi zinhlobo ziqukethe inani elifanayo lamakholori, amaprotheni, ama-carbohydrate kanye ne-fiber.
Nokho, ukugazinga amantongomane kungalimaza amafutha awo anempilo, kunciphise izakhi zawo futhi kuholele ekwakhekeni kwento eyingozi ebizwa ngokuthi i-acrylamide.
Ngakolunye uhlangothi, amantongomane aluhlaza maningi amathuba okuba aqukethe amabhaktheriya ayingozi kunamantongomane agazingiwe I-Salmonella.
Sekushiwo lokho, lezi zingozi ziphansi.
Okubalulekile, indlela amantongomane osiwe ngayo ingaba nomthelela omkhulu ekuqukethweni kwawo kwezakhamzimba. Uma uziwosa ngokwakho, gcina izinga lokushisa liphansi kakhulu, cishe ku-140°C (284°F) imizuzu engu-15. Amantongomane kufanele aphume nombala othosiwe.
Futhi qiniseka ukuthi awuzigcini isikhathi eside, njengoba ubude bazo bokuphila bukhawulelwe. Amantongomane agazingiwe kuphela ohlele ukuwadla ezinsukwini ezimbalwa ezizayo.
Isincomo sokugcina silula: faka amantongomane aluhlaza noma agazingiwe ekudleni kwakho ukuze ube nempilo engcono.
