Pihi, ʻepekema "Arachis hypogea ʻike ʻia ʻo. Eia nō naʻe, ʻaʻole nā hua pīnī. No ka ʻohana legume a no laila aia i loko o ka ʻohana like me ka pī, ka lentil a me ka soy.
Pihi ʻai maka ʻole. Akā, ʻo ka hapa nui i kālua ʻia a paʻakai paha pīni pia e like me ka pau ana.
Nā huahana ʻē aʻe mai kēia nut ʻaila pīkī,palaoa pīni ve pīkī pīkīkomo i ka mea. Hoʻohana ʻia kēia mau mea i nā ʻano meaʻai like ʻole; nā mea ʻai, nā keke, nā mea ʻono, nā meaʻai a me nā meaʻai, etc.
Pīkini Ma waho aʻe o kona ʻano meaʻai ʻono, ua lako pū i ka protein, ka momona a me nā meaʻai olakino like ʻole.
Nā hoʻokolohua kou pīkī e hōʻike ana he mea maikaʻi paha ia i ka pohō kaumaha a hoʻemi i ka pilikia o ka maʻi cardiovascular. Noi "he aha ka pīni", "he aha nā pōmaikaʻi o ka pīni", "he aha nā huaora i loko o ka pīni", "he aha ka waiwai o ka carbohydrate a me ka protein o ka pīni", "no ka piʻi ʻana i ke kaumaha" pane i kāu mau nīnau…
Ka Waiwai o ka Peanuts
Nutritional Facts: Peanut, Raw - 100 grams
Miktar
Kalepona
567
Su
% 7
kumuʻiʻo
25.8 G
carbohydrate
16.1 G
kōpaʻa
4.7 G
ʻO
8.5 G
ka aila
49.2 G
Hoʻopau ʻia
6.28 G
Monounsaturated
24.43 G
Polyunsaturated
15.56 G
Omega 3
0 G
Omega 6
15.56 G
momona trans
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Pākuʻi Momona
Loaʻa iā ia ka ʻaila kiʻekiʻe. Aia ka ʻaila i loko o ka laulā o 44-56% a ʻo ka hapa nui ʻakika ʻoleic (40-60%) a ʻakika linoleictHe momona mono a poly unsaturated.
ʻO ka Waiwai a me ka nui o ka protein pīkī
He kumu maikaʻi ia o ka protein. ʻO ka nui o ka protein mai ka 22-30% o nā calorie, e hoʻolilo ana i ka pīni i kumu waiwai nui o ka protein kumu lāʻau.
ʻO Arachin a me conarachin, ka protein nui loa i loko o kēia nut, hiki ke hōʻeha i ka maʻi maʻi a me ka hoʻoweliweli i ke ola i kekahi poʻe.
Waiwai Pākīpika
He haʻahaʻa ka nui o nā carbohydrates. ʻO ka ʻoiaʻiʻo, ʻo 13-16% wale nō o ka nui o ke kaumaha.
Haʻahaʻa i loko o ka carbohydrate, kiʻekiʻe i ka protein, ka momona a me ka fiber peanut, he meaʻai haʻahaʻa loa, he ana o ka wikiwiki o ke komo ʻana o ka carbohydrate i ke kahe koko ma hope o ka ʻai ʻana i ka glycemic index ua loaʻa. No laila, kūpono ia i ka poʻe me ka maʻi diabetes.
ʻO nā huaora a me nā minerala i loko o ka pī
He kumu maikaʻi kēia mau hua no nā huaora a me nā minela like ʻole. He kiʻekiʻe loa kēia mau mea i:
ʻO Biotin
ʻO ka mea nui i ka wā hāpai, ʻo ka maikaʻi biotin kekahi o na kumu.
ʻIke ʻia hoʻi he vitamina B3 niakina He mau hana nui ko ke kino. Hoʻemi ia i ka pilikia o ka maʻi puʻuwai.
Folate
ʻO ka Vitamin B9 a i ʻole ʻakika folic ʻIke ʻia hoʻi he folate, he nui nā hana koʻikoʻi o ka folate a he mea koʻikoʻi loa ia i ka wā hāpai.
Manganese
Loaʻa ka ʻāpana i ka wai inu a me nā meaʻai.
Vitamin E
He antioxidant ikaika ia i loaʻa i ka nui o nā meaʻai momona.
ʻO ka thiamine
ʻO kekahi o nā huaora B, i ʻike ʻia ʻo ka vitamina B1. Kōkua ia i nā pūnaewele kino e hoʻololi i nā ʻakika i ikehu a he mea nui ia no ka hana ʻana o ka puʻuwai, nā ʻiʻo a me ka ʻōnaehana nerve.
phosphorus
PīkiniHe kumu maikaʻi ia o ka phosphorus, kahi mea nui i ka ulu a me ka mālama ʻana i nā ʻiʻo kino.
makanekiuma
He mineral meaʻai koʻikoʻi me nā hana like ʻole. makanekiuma Ua manaʻo ʻia he pale i ka maʻi puʻuwai.
Nā mea kanu ʻē aʻe
PihiLoaʻa nā mea kanu bioactive like ʻole a me nā antioxidants. E like me nā hua he nui, he waiwai ia i nā antioxidants.
ʻO ka hapa nui o nā antioxidants ʻiʻo pīkīʻAʻole ʻai ʻia kēia ʻāpana. ʻano pīkīAia kekahi mau mea kanu kaulana i loko
p-Coumaric acid
i ka pīkīʻO ia ka polyphenol, kekahi o nā antioxidants nui.
Resveratrol
He antioxidant ikaika ia e hōʻemi i ka pilikia o ka maʻi kanesa a me ka maʻi cardiovascular. Resveratrol Loaʻa ka hapa nui i ka waina ʻulaʻula.
Isoflavones
He papa ia o nā polyphenols antioxidant, ʻo ka mea maʻamau ka genistein. Phytoestrogens ʻO Isoflavones, i hoʻokaʻawale ʻia e like me
ʻAʻakika Phytic
Loaʻa i nā hua kanu (me ka pīni) ʻakika phytichiki ke hoʻopilikia i ka komo ʻana o ka hao a me ka zinc mai nā meaʻai ʻē aʻe.
Phytosterols
Pihi ʻO ka aila ka nui o nā phytosterols, ʻo ka mea maʻamau ka beta-sitosterol. Hoʻopilikia ka phytosterols i ka lawe ʻana o ka cholesterol ma ka ʻāpana digestive.
He aha nā pono o ka pī?
Pono no ke ola kino
ʻai ʻana i ka pīhiki ke kōkua i ka pale ʻana i ka maʻi naʻau coronary (CHD). Ua ʻike ʻia kahi haʻawina i alakaʻi ʻia e ka Harvard School of Public Health e hiki ke hoʻohaʻahaʻa i nā pae cholesterol maikaʻi ʻole (LDL).
Hoʻokumu ʻia ka cholesterol maikaʻi ʻole i loko o nā kīʻaha koko. Ua ʻike ʻia kahi haʻawina ma nā ʻiole e hiki ke hoʻemi i ka ʻili o ka ʻili i ka polyphenol-waiwai i ka ʻili o ka naʻau.
PihiʻO ka resveratrol i loko o ke kāleka he mau waiwai antioxidant e hiki ke kōkua i ke kaua ʻana i ka maʻi puʻuwai. No laila, loaʻa iā ia nā hopena cardioprotective e like me nā meaʻai ʻē aʻe i loaʻa ka resveratrol.
Ua ʻike ʻia kahi haʻawina i alakaʻi ʻia e ke Kulanui ʻo Purdue ʻo ka hoʻohana ʻana i ka pīkī maʻamau e hoʻohaʻahaʻa i nā triglycerides a hoʻomaikaʻi hou i ke olakino naʻau. Hiki ke hoʻopili ʻia kēia hopena i ka loaʻa ʻana o nā momona momona monounsaturated, folate a me ka magnesium.
Eia kekahi, ma kahi noiʻi i mālama ʻia e Marmara University ma nā ʻiole, peanutUa ʻike ʻia e hoʻonui i nā pae cholesterol maikaʻi.
Hiki ke kōkua i ka ho'ēmi kaumaha
calorie i loko o ka pīkī He kiʻekiʻe loa ia akā hāʻawi i ke kaumaha ma mua o ke kaumaha. No ka mea, he meaʻai ikaika loa ia.
ʻO ia ke kumu o ka ʻai ʻana iā ia ma ke ʻano he meaʻai hiki ke kōkua iā ʻoe e ʻai i nā calorie liʻiliʻi ma hope o ka lā. Ke ʻai ʻia ma ke ʻano he aperitif ma hope o ka ʻai ʻana, hana ia i kahi manaʻo piha. Hiki i kēia ke kōkua i ka hoʻemi kaumaha.
Haʻawina, peanut a e hōʻike ana i ka hoʻohana ʻana i ka ʻai pīkī hiki ke hoʻonui i ka manaʻo o ka piha.
Kāohi i nā pōhaku ʻōpū
ʻai ʻana i ka pīpili i ka pilikia o ka gallstones. Ua ʻike ʻia kahi haʻawina i mālama ʻia e ke Kula Lapaʻau ʻo Harvard a me Brigham and Women's Hospital (Boston) i ka ʻai ʻana i ka pīni hiki ke hōʻemi i ka pilikia o nā pōhaku ʻōpū.
ma kahi paina peanut ʻAʻole hoʻokiʻekiʻe ke kiʻekiʻe o ke kō i ka ʻai ʻana i ka ʻai pīkī a i ʻole ka pata pīnī. Loaʻa iā ia kahi helu GI (glycemic index) o 15.
o ka Hui Diabetes Amerika peanutʻO ia ke kumu i kapa ai ʻo ia he meaʻai nui no ka maʻi diabetes. ʻO ka fiber i loko o kēia mau nati e kōkua i ka hoʻohaʻahaʻa i ke kō koko. Aia pū kekahi i ka magnesium a me nā momona maikaʻi ʻē aʻe e pili ana i kēia ʻano.
Hiki ke hōʻemi i ka maʻi kanesa
Pihi ʻO ka ʻai ʻana i nā nati e like me PihiʻO nā isoflavones, resveratrol a me phenolic acid i loaʻa i loko o ia mea he mau mea anticancer e hiki ke kōkua i ka hōʻemi ʻana i ka maʻi kanesa.
ʻO kahi haʻawina i hana ʻia ma Netherlands, Beef ua ʻike ʻia ua pili ka ʻai ʻana i ka maʻi kanesa o ka umauma me ka hōʻemi ʻia o ka maʻi maʻi umauma postmenopausal. Ua ʻike ʻia e pale aku i nā maʻi maʻi ʻōpū a me ka esophageal i waena o nā poʻe ʻelemakule ʻAmelika.
I ka wā i hoʻohālikelike ʻia, ʻo ka poʻe i ʻai ʻole i nā nati a i ʻole ka pata pīnī ka nui o ka pilikia o ka hoʻomohala ʻana i kēia mau maʻi kanesa.
akā, peanut a aia kekahi hopohopo e pili ana i ka maʻi kanesa. Hiki ke hoʻohaumia ʻia nā pī me nā aflatoxins, kahi ʻohana o nā mea ʻawaʻawa i hana ʻia e kekahi mau haʻi.
Hiki i kēia mau toxins ke hoʻonui i ka pilikia o ka maʻi ʻaʻai. Ua ʻike ʻia kahi haʻawina i alakaʻi ʻia e ke Kulanui o Georgia ʻo ka resveratrol i loko o kāna ʻike he mau waiwai antioxidant ikaika e kōkua i ka hōʻemi ʻana i ka maʻi kanesa.
Hiki ke mālama i ka erectile dysfunction
PihiHe waiwai ia i ka arginine, he amino acid pono. Ua aʻo nui ʻia ʻo Arginine ma ke ʻano he lāʻau lapaʻau no ka erectile dysfunction.
Pono ka noiʻi hou e hoʻomaopopo inā hiki i ka arginine wale nō ke kōkua i ka mālama ʻana i ka erectile dysfunction.
Eia nō naʻe, ua hōʻoia nā haʻawina e hiki ke mālama i ka erectile dysfunction me ka hoʻohana waha o kēia waikawa amino me kahi mea kanu lāʻau (i kapa ʻia ʻo pycnogenol).
Hāʻawi i ka ikehu
PihiHe kumu waiwai ia o ka protein a me ka fiber, e kōkua ana i ka hoʻololi ʻana i nā ʻakika i ikehu. ʻO ka protein i loko o ka pīkīaia ma kahi o 25% o ka nui o nā calorie. ʻO ka hui pū ʻana o ka fiber a me ka protein i loko o kēia nut e hoʻolohi i ke kaʻina hana hoʻoheheʻe e hoʻomaʻamaʻa i ka hoʻokuʻu mau ʻana o ka ikehu i loko o ke kino.
Hiki ke hoʻomaha i nā hōʻailona o ka polycystic ovary syndrome (PCOS)
He liʻiliʻi loa ka noiʻi e pili ana i kēia. hōʻike hōʻike anecdotal, peanutHōʻike ia no ka loaʻa ʻana o nā momona monounsaturated, hiki iā ia ke kōkua i ka mālama ʻana i ka PCOS. Wahi a kekahi mau noiʻi, hiki i ka ʻai nui i kēia mau momona ke kōkua i ka hoʻomaikaʻi ʻana i ka ʻike metabolic o nā wahine me ka PCOS.
Loaʻa nā waiwai antioxidant
Pihi He waiwai ia i nā mea kanu he nui a me nā antioxidants. Loaʻa ka hapa nui o kēia mau mea i loko o kona ʻili. ʻO kekahi o kēia mau mea kanu he resveratrol, coumaric acid, a me nā phytosterols, e kōkua i ka hoʻopau ʻana i ka absorption o ka cholesterol, isoflavones, a me ka phytic acid i loaʻa i nā hua kanu.
Pale i ka maʻi o Alzheimer
Pihi ʻO nā meaʻai waiwai i ka niacin, e like me ka niacin, pale i ka maʻi o Alzheimer a me ka emi ʻana o ka cognitive pili i ka makahiki.
He kumu maikaʻi loa ia o ka niacin a me ka huaora E, ʻo ia mau mea ʻelua e pale aku i ka maʻi o Alzheimer. Ua ʻike ʻia kahi noiʻi o 65 poʻe makahiki 4000 a ʻoi aku ka niacin i nā meaʻai i hoʻolōʻihi i ka helu o ka emi ʻana o ka cognitive.
Wahi a nā hōʻike anecdotal, ʻai pīkī Hiki iā ia ke pale i ka ʻili mai ka lā a me ka pōʻino. PihiʻO ka Vitamin E, ka magnesium a me ka zinc i loko o ia mea hiki ke hakakā i ka bacteria a hoʻomālamalama i ka ʻili.
He antioxidant i loaʻa i loko o kēia nut beta caroteneHiki ke kōkua i ka hoʻomaikaʻi ʻana i ke olakino ʻili. Eia naʻe, ua kaupalena ʻia ka noiʻi ʻana ma kēia ʻaoʻao.
Pono lauoho o ka pī
Pihi No ka loaʻa ʻana o nā waikawa amino āpau a me ka nui o ka protein, hiki ke hoʻohui ʻia no ka ulu ʻana o ka lauoho.
He aha nā pōʻino o ka pī?
Ma waho aʻe o nā allergies, ʻai ʻana i ka pī ʻAʻole i ʻike ʻia nā hopena ʻino ʻē aʻe. Eia nō naʻe, hiki ke hoʻohaumia ʻia me kahi aflatoxin ʻawaʻawa.
ʻAʻona ʻAlatoxin
Pihi he ʻano ʻeleʻele e hana i kekahi mea ʻawaʻawa i kapa ʻia ʻo aflatoxin ( ʻO ka'aliko Aspergillus ) hiki ke haumia me
ʻO nā hōʻailona nui o ka make ʻana o ka aflatoxin ʻo ka pau ʻana o ka ʻai a me ka melemele o nā maka (jaundice), nā hōʻailona maʻamau o nā pilikia ate.
Hiki i ka make ʻana o ka aflatoxin koʻikoʻi ke hoʻopōʻino i ka ate a me ka maʻi maʻi ate.
ʻO ka pilikia o ka aflatoxin contamination, kou pīkī He mea maʻamau ia i ka wā wela a me nā kūlana haʻahaʻa, ʻoi aku hoʻi ma nā ʻāina wela.
Aflatoxin contamination ma hope o ka ʻohi ʻana kou pīkī Hiki ke pale maikaʻi ʻia ma ka hoʻomaloʻo pono ʻana a me ka mālama haʻahaʻa i ka mahana a me ka haʻahaʻa i ka wā mālama.
Nā mea antinutrient
Pihiaia kekahi mau mea antinutrient e keakea ana i ka komo ʻana o ka meaʻai a hoʻemi i kona waiwai waiwai. PīkiniMa waena o nā antinutrients i ka iʻa, ʻike nui ʻia ka phytic acid.
Loaʻa ka phytic acid (phytate) i nā hua ʻai, nā nati, nā kīʻaha a me nā legumes. Pīkiniʻokoʻa ka ta ma waena o 0.2-4.5%. Kāohi ka phytic acid i ka komo ʻana o ka hao a me ka zinc i loko o ka digestive tract. No laila, hiki i ka ʻai ʻana i kēia hua ke kōkua i ka hemahema o kēia mau mineral i ka manawa.
ʻAʻole hopohopo ka phytic acid ma waena o ka poʻe e ʻai ana i nā meaʻai kaulike a me ka poʻe e ʻai mau i ka ʻiʻo. Ma ka ʻaoʻao ʻē aʻe, hiki ke lilo i pilikia ma kekahi mau wahi kahi o nā kumu meaʻai nui ʻo ka palaoa a i ʻole legumes.
maʻi pīkī
Pihi ʻO ia kekahi o nā meaʻai maʻamau 8 maʻamau. maʻi pīkī Hiki ke koʻikoʻi a hoʻoweliweli paha i ke ola. maʻi pīkīka mea a kanaka peanut a e pale ʻia nā hua pīkī.
Pehea a ma hea e mālama ʻia ai nā pī?
Hoʻopaʻa ʻia ka ʻili a me ka ʻili ʻole ma kahi anuanu peanutʻO ke ola o ka mālama ʻana mai 1 a 2 mau mahina. Hiki ke hoʻonui ʻia ko lākou ola i ka 4 a 6 mau mahina inā mālama ʻia i loko o ka friji.
He 2 a 3 mau mahina ke ola o ka paʻu pīkī wehe ʻia i loko o ka hale lole a me 6 a 9 mau mahina i loko o ka friji. Hiki i nā pīni ke honi a ʻono i ka ʻawaʻawa ke mālama ʻia ma mua o ka lā pau.
