Cov txiaj ntsig, kev puas tsuaj, calories thiab khoom noj muaj txiaj ntsig ntawm Peanuts

Txiv laum huab xeeb, science "Arachis hypogea " lub npe hu ua. Txawm li cas los xij, peanuts tsis yog technically ceev. Nws belongs rau tsev neeg legume thiab yog li ntawd nyob rau hauv tib tsev neeg li taum, lentils thiab soy.

Txiv laum huab xeeb tsis tshua noj nyoos. Xwb, feem ntau roasted thiab salted peanuts los yog txiv laum huab xeeb raws li tau noj.

Lwm cov khoom ntawm no txiv ntseej txiv laum huab xeeb, txiv laum huab xeeb ve txiv laum huab xeeb proteinsuav nrog dab tsi. Cov no yog siv ntau yam khoom noj; khoom qab zib, khoom qab zib, confectionery, khoom noj txom ncauj thiab ntses, thiab lwm yam.

Txiv laum huab xeeb Dhau li ntawm kev ua zaub mov qab, nws tseem muaj cov protein, rog thiab ntau yam khoom noj qab haus huv.

Kev kawm koj txiv laum huab xeeb qhia tau hais tias nws yuav muaj txiaj ntsig zoo hauv kev poob phaus thiab txo kev pheej hmoo ntawm cov kab mob plawv. Thov "Dab tsi yog txiv laum huab xeeb", "dab tsi yog cov txiaj ntsig ntawm txiv laum huab xeeb", "cov vitamins dab tsi hauv cov txiv laum huab xeeb", "dab tsi yog cov carbohydrates thiab cov protein ntawm cov txiv laum huab xeeb", "cov txiv laum huab xeeb ua rau koj qhov hnyav" teb rau koj cov lus nug…

Nutritional Value of Peanuts

Khoom noj khoom haus tseeb: Peanut, Raw - 100 grams

Peanut Fat Ratio

Nws muaj roj cov ntsiab lus siab. Cov roj cov ntsiab lus yog nyob rau hauv thaj tsam ntawm 44-56% thiab feem ntau yog oleic acid (40-60%) thiab linoleic acidtNws yog mono thiab poly unsaturated rog.

Peanut Protein Tus nqi thiab tus nqi

Nws yog qhov zoo ntawm cov protein. Cov ntsiab lus ntawm cov protein nyob ntawm 22-30% ntawm calorie ntau ntau, ua rau txiv laum huab xeeb yog cov nplua nuj ntawm cov nroj tsuag cov protein.

Arachin thiab conarachin, cov protein ntau tshaj plaws hauv cov txiv ntoo no, tuaj yeem ua rau muaj kev tsis haum xeeb thiab ua rau muaj kev phom sij rau qee tus neeg.

Peanut Carbohydrate Tus nqi

Tus nqi ntawm carbohydrates yog tsawg. Qhov tseeb, cov ntsiab lus carbohydrate tsuas yog 13-16% ntawm tag nrho qhov hnyav.

Tsawg carbohydrates, muaj protein ntau, rog thiab fiber ntau txiv laum huab xeeb, kev noj zaub mov tsawg heev, kev ntsuas sai npaum li cas carbohydrate nkag mus rau hauv cov hlab ntsha tom qab noj mov mus rau glycemic Performance index muaj. Yog li ntawd, nws tsim nyog rau cov neeg mob ntshav qab zib.

Vitamins thiab Minerals nyob rau hauv Peanuts

Cov txiv ntoo no yog qhov zoo tshaj plaws ntawm ntau cov vitamins thiab minerals. Cov hauv qab no tshwj xeeb tshaj yog nyob rau hauv:

Biotin

Tshwj xeeb tshaj yog tseem ceeb thaum cev xeeb tub, qhov zoo tshaj plaws biotin ib qhov chaw.

tooj liab

tooj liab tsis muaj peev xwm tej zaum yuav ua rau muaj kev phom sij rau lub plawv.

Niacin

Kuj tseem hu ua vitamin B3 niacin Nws muaj ntau yam haujlwm tseem ceeb hauv lub cev. Nws txo qhov kev pheej hmoo ntawm kab mob plawv. 

Folate

Vitamin B9 los yog folic acid Kuj tseem hu ua folate, folate muaj ntau yam haujlwm tseem ceeb thiab tseem ceeb tshwj xeeb thaum cev xeeb tub.

Mangas Yaj

Cov khoom muaj nyob hauv cov dej haus thiab khoom noj.

Vitamin E

Nws yog ib qho muaj zog antioxidant muaj nyob hauv cov khoom noj muaj roj ntau.

Thiamine

Ib qho ntawm cov vitamins B, tseem hu ua vitamin B1. Nws pab lub cev hlwb hloov cov carbohydrates rau hauv lub zog thiab yog qhov tseem ceeb rau kev ua haujlwm ntawm lub plawv, cov leeg thiab cov hlab ntsha.

phosphorus

Txiv laum huab xeebNws yog ib qho zoo ntawm phosphorus, uas plays lub luag haujlwm tseem ceeb hauv kev loj hlob thiab kev saib xyuas ntawm lub cev nqaij daim tawv.

magnesium

Nws yog ib qho tseem ceeb noj zaub mov ntxhia nrog ntau yam haujlwm. magnesium Nws yog xav tias yuav tiv thaiv kab mob plawv.

Lwm yam cog Compounds

Txiv laum huab xeebMuaj ntau yam bioactive nroj tsuag tebchaw thiab antioxidants. Zoo li ntau txiv hmab txiv ntoo, nws yog nplua nuj nyob rau hauv antioxidants.

Feem ntau cov tshuaj antioxidants txiv laum huab xeebQhov no tsis tshua muaj noj. txiv laum huab xeebOb peb cov nroj tsuag tseem ceeb nyob hauv

p-Coumaric acid

hauv txiv laum huab xeebuas yog polyphenol, ib qho ntawm cov antioxidants tseem ceeb.

Resveratrol

Nws yog ib qho muaj zog antioxidant uas yuav txo tau txoj kev pheej hmoo ntawm mob qog noj ntshav thiab kab mob plawv. Resveratrol Nws yog feem ntau pom nyob rau hauv liab cawu cub.

Isoflavones

Nws yog ib chav kawm ntawm antioxidant polyphenols, feem ntau yog genistein. Phytoestrogens Isoflavones, uas yog categorized li

Phytic Acid

Pom muaj nyob rau hauv cov noob cog (nrog rau txiv laum huab xeeb) phytic acidtuaj yeem cuam tshuam kev nqus hlau thiab zinc los ntawm lwm yam khoom noj.

Phytosterols

Txiv laum huab xeeb roj muaj ntau npaum li cas ntawm phytosterols, feem ntau yog beta-sitosterol. Phytosterols cuam tshuam kev nqus cov cholesterol hauv cov hnyuv.

Cov txiaj ntsig ntawm Peanuts yog dab tsi?

Muaj txiaj ntsig zoo rau lub plawv

noj txiv laum huab xeebtuaj yeem pab tiv thaiv kab mob plawv (CHD). Kev tshawb fawb los ntawm Harvard Tsev Kawm Ntawv Kev Noj Qab Haus Huv tau pom tias cov txiv ntoo no tuaj yeem txo qis cov roj (cholesterol) phem (LDL).

Cov roj (cholesterol) phem ua rau cov plaque tsim hauv cov hlab ntsha. Kev tshawb fawb ntawm nas kuj tau sau tseg tias polyphenol-nplua nuj txiv laum huab xeeb ntawm daim tawv nqaij tuaj yeem txo qhov mob uas ua rau mob plawv.

Txiv laum huab xeebCov resveratrol hauv qej muaj cov tshuaj antioxidant uas tuaj yeem pab tua kab mob plawv. Yog li ntawd, nws muaj cov teebmeem cardioprotective zoo ib yam li lwm cov khoom noj uas muaj resveratrol.

Ib txoj kev tshawb fawb coj los ntawm Purdue University pom tias kev noj txiv laum huab xeeb tsis tu ncua txo qis triglycerides thiab ntxiv dag zog rau lub plawv. Cov nyhuv no tuaj yeem raug ntaus nqi vim muaj monounsaturated fatty acids, folate thiab magnesium.

Tsis tas li ntawd, hauv kev tshawb fawb los ntawm Marmara University ntawm nas, txiv laum huab xeebNws tau pom tias nce qib roj cholesterol zoo.

Tej zaum yuav pab kom poob phaus

calories nyob rau hauv txiv laum huab xeeb Nws yog siab heev tab sis pab kom poob phaus ntau dua li qhov hnyav nce. Vim nws yog ib yam khoom noj muaj zog.

Tias yog vim li cas noj nws li khoom noj txom ncauj tuaj yeem pab koj noj tsawg calories tom qab hnub. Thaum noj raws li ib tug aperitif tom qab noj mov, nws tsim ib tug zoo siab ntawm fullness. Qhov no yuav pab kom poob phaus.

Kev tshawb fawb, txiv laum huab xeeb thiab qhia tau hais tias txiv laum huab xeeb noj tau tuaj yeem ua rau muaj kev xav puv. 

Tiv thaiv kab mob gallstone

noj txiv laum huab xeebyog txuas mus rau kev pheej hmoo ntawm gallstones. Ib txoj kev tshawb fawb los ntawm Harvard Medical School thiab Brigham thiab Women's Hospital (Boston) pom tias kev noj txiv laum huab xeeb tuaj yeem txo qhov kev pheej hmoo ntawm gallstones. 

Tej zaum yuav pab tswj cov ntshav qab zib

ntawm noj mov txiv laum huab xeeb Noj txiv laum huab xeeb lossis txiv laum huab xeeb tsis ua rau cov ntshav qab zib nce ntxiv. Nws muaj GI (glycemic Performance index) ntawm 15.

ntawm American Diabetes Association txiv laum huab xeebYog vim li ntawd nws thiaj hu nws tias yog superfood rau ntshav qab zib. Cov fiber ntau hauv cov txiv ntoo no pab txo cov ntshav qab zib. Nws kuj muaj magnesium thiab lwm cov rog uas noj qab haus huv uas ua lub luag haujlwm hauv qhov no.

Tej zaum yuav txo tau qhov mob qog noj ntshav

Txiv laum huab xeeb Kev noj cov txiv ntoo xws li Txiv laum huab xeebCov isoflavones, resveratrol thiab phenolic acid pom nyob rau hauv nws muaj anticancer zog uas yuav pab txo tau txoj kev pheej hmoo ntawm mob qog noj ntshav.

Ib txoj kev tshawb fawb tau ua nyob rau hauv Netherlands txiv laum huab xeeb pom tau hais tias kev noj cov mis nyuj kom tsawg yog txuam nrog txo kev pheej hmoo ntawm mob qog noj ntshav tom qab yug menyuam. Nws kuj tau pom los tiv thaiv kab mob plab thiab mob plab hnyuv ntawm cov neeg laus Asmeskas cov laus.

Thaum sib piv, cov tib neeg uas tsis haus cov txiv ntoo lossis txiv laum huab xeeb muaj qhov pheej hmoo siab tshaj plaws ntawm cov qog nqaij hlav no.

tab sis txiv laum huab xeeb thiab muaj kev txhawj xeeb txog mob qog noj ntshav. Peanuts tej zaum yuav kis tau nrog aflatoxins, ib tsev neeg ntawm co toxins uas tsim los ntawm qee cov fungi.

Cov co toxins no tuaj yeem ua rau muaj kev pheej hmoo ntawm mob qog noj ntshav. Ib txoj kev tshawb fawb los ntawm University of Georgia pom tias resveratrol hauv nws cov ntsiab lus muaj cov khoom muaj zog antioxidant uas pab txo qis kev pheej hmoo ntawm mob qog noj ntshav.

Tej zaum yuav kho erectile kawg

Txiv laum huab xeebNws yog nplua nuj nyob rau hauv arginine, ib qho tseem ceeb amino acid. Arginine tau raug tshawb fawb ntau dhau los ua kev kho mob rau erectile kawg.

Kev tshawb fawb ntxiv yog xav tau kom nkag siab seb arginine ib leeg tuaj yeem pab kho erectile kawg.

Txawm li cas los xij, kev tshawb fawb tau lees paub tias kev tswj hwm qhov ncauj ntawm cov amino acid no nrog rau cov tshuaj ntsuab ntxiv (hu ua pycnogenol) tuaj yeem kho erectile kawg.

Muab lub zog

Txiv laum huab xeebNws yog ib qho nplua nuj ntawm cov protein thiab fiber ntau, uas pab hloov cov carbohydrates rau hauv lub zog. Protein ntsiab lus ntawm txiv laum huab xeebyog li 25% ntawm nws cov calories tag nrho. Kev sib xyaw ntawm fiber ntau thiab protein nyob rau hauv cov txiv ntoo no ua rau cov txheej txheem zom zaub mov kom yooj yim tso tawm lub zog rau hauv lub cev. 

Tej zaum yuav txo tau cov tsos mob ntawm polycystic zes qe menyuam syndrome (PCOS)

Muaj kev tshawb fawb me me ntawm qhov no. cov ntaub ntawv pov thawj, txiv laum huab xeebNws qhia tau hais tias vim nws muaj cov rog monounsaturated, nws tuaj yeem pab kho PCOS. Qee qhov kev tshawb fawb hais tias kev noj zaub mov muaj roj ntau tuaj yeem pab txhim kho metabolic profile ntawm cov poj niam nrog PCOS.

Nws muaj antioxidant zog

Txiv laum huab xeeb Nws yog nplua nuj nyob rau hauv ntau cov nroj tsuag tebchaw thiab antioxidants. Feem ntau ntawm cov tebchaw no muaj nyob hauv nws cov tawv ntoo. Qee cov nroj tsuag no suav nrog resveratrol, coumaric acid, thiab phytosterols, uas pab cuam tshuam kev nqus cov roj cholesterol, isoflavones, thiab phytic acid pom hauv cov noob cog.

Tiv thaiv kab mob Alzheimer's

Txiv laum huab xeeb Cov khoom noj uas muaj niacin, xws li niacin, tiv thaiv Alzheimer's kab mob thiab hnub nyoog txog kev paub txog kev poob qis.

Nws yog ib qho zoo heev ntawm niacin thiab vitamin E, ob qho tib si tiv thaiv kab mob Alzheimer. Kev tshawb fawb ntawm 65 tus neeg muaj hnub nyoog 4000 xyoos thiab laus dua pom tias niacin hauv cov khoom noj ua rau qeeb qeeb ntawm kev txawj ntse.

Cov txiaj ntsig ntawm Peanut rau daim tawv nqaij

Raws li cov ntaub ntawv pov thawj, txiv laum huab xeeb Nws tuaj yeem tiv thaiv daim tawv nqaij los ntawm kev tshav ntuj thiab kev puas tsuaj. Txiv laum huab xeebVitamin E, magnesium thiab zinc muaj nyob rau hauv nws tuaj yeem tua cov kab mob thiab ua rau daim tawv nqaij ci.

Ib qho antioxidant muaj nyob hauv cov txiv ntoo no beta caroteneNws tseem tuaj yeem pab txhim kho daim tawv nqaij noj qab haus huv. Txawm li cas los xij, kev tshawb fawb hauv cov lus qhia no tsuas yog txwv.

Cov txiaj ntsig plaub hau ntawm Peanuts

Txiv laum huab xeeb Txij li nws muaj tag nrho cov amino acids thiab ntau cov protein, nws tuaj yeem ua tiav rau cov plaub hau kev loj hlob.

Dab tsi yog qhov teeb meem ntawm Peanuts?

Dhau li ntawm kev ua xua, noj txiv laum huab xeeb Tsis muaj lwm yam teebmeem tshwm sim. Txawm li cas los xij, qee zaum nws tuaj yeem kis tau nrog cov tshuaj lom aflatoxin.

Aflatoxin Poisoning

Txiv laum huab xeeb ib hom pwm uas qee zaum tsim cov tshuaj lom hu ua aflatoxin ( Aspergillus flavus ) tej zaum yuav kis tau nrog

Cov tsos mob tseem ceeb ntawm aflatoxin lom yog tsis qab los noj mov thiab daj ntawm lub qhov muag (jaundice), cov tsos mob ntawm daim siab mob.

Kev mob aflatoxin hnyav tuaj yeem ua rau lub siab tsis ua haujlwm thiab mob qog noj ntshav.

Kev pheej hmoo ntawm kev kis kab mob aflatoxin, koj txiv laum huab xeeb Nws tshwm sim nyob rau hauv huab cua kub thiab av noo, tshwj xeeb tshaj yog nyob rau hauv cheeb tsam tropical.

Aflatoxin paug tom qab sau qoob koj txiv laum huab xeeb Nws tuaj yeem tiv thaiv tau zoo los ntawm kev ziab kom zoo thiab ua kom qhov kub thiab av noo qis thaum khaws cia.

Antinutrient tshuaj

Txiv laum huab xeebmuaj qee cov tshuaj antinutrient uas inhibit qhov nqus ntawm cov as-ham thiab txo nws cov khoom noj muaj txiaj ntsig. Txiv laum huab xeebNtawm cov antinutrients nyob rau hauv cov ntses, phytic acid yog tshwj xeeb yog notable.

Phytic acid (phytate) muaj nyob rau hauv tag nrho cov edible noob, txiv ntseej, nplej thiab legumes. Txiv laum huab xeebta sib txawv ntawm 0.2-4.5%. Phytic acid inhibits qhov nqus ntawm hlau thiab zinc hauv lub plab zom mov. Yog li, kev noj cov txiv ntoo no tuaj yeem ua rau muaj qhov tsis txaus ntawm cov zaub mov no dhau sijhawm.

Phytic acid feem ntau tsis muaj kev txhawj xeeb ntawm cov neeg noj zaub mov zoo thiab cov neeg noj nqaij tsis tu ncua. Ntawm qhov tod tes, nws tuaj yeem ua teeb meem hauv qee qhov chaw uas cov khoom noj tseem ceeb yog nplej lossis legumes.

txiv laum huab xeeb

Txiv laum huab xeeb Nws yog ib qho ntawm 8 feem ntau cov zaub mov tsis haum. txiv laum huab xeeb Nws tuaj yeem ua rau mob hnyav lossis ua rau muaj kev phom sij. txiv laum huab xeebdab tsi cov neeg muaj txiv laum huab xeeb thiab cov txiv laum huab xeeb yuav tsum zam.

Peanuts khaws cia li cas thiab qhov twg?

Plhaub thiab unshelled khaws cia rau hauv qhov chaw txias txiv laum huab xeebTxee lub neej ntawm 1 mus rau 2 lub hlis. Lawv lub neej txee tuaj yeem txuas ntxiv mus rau 4 mus rau 6 lub hlis yog tias khaws cia hauv lub tub yees.

Lub txee lub neej ntawm cov txiv laum huab xeeb yog 2 mus rau 3 lub hlis hauv lub pantry thiab 6 mus rau 9 lub hlis hauv lub tub yees. Cov txiv laum huab xeeb tuaj yeem hnov ​​​​qab thiab saj iab yog tias khaws cia dhau lawv hnub tas sijhawm.