Uru, mmerụ ahụ, kalori na uru bara uru nke ahụekere

Ahụekere, sayensị "Arachis hypogea" mara dị ka. Otú ọ dị, ahụekere abụghị n'ụzọ nkà na ụzụ. Ọ bụ nke ezinụlọ legume ya mere ọ dị n'otu ezinụlọ dịka agwa, lentil na soy.

Ahụekere a na-esikarịghị eri nri. Kama, ukwuu n'ime a ṅara n'ọkụ na salted ahụekere ma ọ bụ ahụekere bọta dị ka iwesa.

Ngwaahịa ndị ọzọ sitere na mkpụrụ a mmanụ ahụekere, ntụ ọka ahụekere ve protein ahụekeregụnyere ihe. A na-eji ihe ndị a eme ihe n'ụdị nri dị iche iche; desserts, achịcha, confectionery, nri nri na sauces, wdg.

Ahụekere E wezụga ịbụ nri na-atọ ụtọ, ọ nwekwara ọgaranya protein, abụba na nri dị iche iche dị mma.

Ọmụmụ ahụekere gị na-egosi na ọ nwere ike ịba uru na ọnwụ dị arọ ma belata ihe ize ndụ nke ọrịa obi. Arịrịọ "Gịnị bụ ahụekere", "kedu uru ahụekere", "kedu ihe vitamin dị na ahụekere", "Gịnị bụ uru carbohydrate na protein nke ahụekere", "ahụekere na-eme ka ị na-ebu ibu" Azịza nye ajụjụ gị…

Uru nke ahụekere na-edozi ahụ

Ihe oriri na-edozi ahụ: ahụekere, raw - 100 grams

Oke abụba ahụekere

Ọ nwere nnukwu mmanụ ọdịnaya. Ọdịnaya mmanụ dị na nso nke 44-56% ma bụrụ nke ukwuu oleic acid (40-60%) na linoleic acidtỌ bụ mono na poly unsaturated abụba.

Uru Protein ahụekere na Ọnụ ego

Ọ bụ ezigbo isi iyi protein. Ọdịnaya protein sitere na 22-30% nke calorie, na-eme ka ahụekere bụrụ isi iyi nke protein sitere na osisi.

Arachin na conarachin, protein kachasị ukwuu na aku a, nwere ike ime ka ụfọdụ ndị mmadụ nwee nrịanrịa siri ike na nke na-eyi ndụ egwu.

Uru Carbohydrate ahụekere

Ọnụ ego nke carbohydrates dị obere. N'ezie, carbohydrate ọdịnaya bụ naanị 13-16% nke ngụkọta arọ.

Obere na carbohydrates, nnukwu protein, abụba na eriri ahụekere, nri dị nnọọ ala, ihe atụ nke otú carbohydrate si abanye ngwa ngwa n'ọbara ma e risịrị nri maka ndepụta glycemic nwere. Ya mere, ọ dị mma maka ndị nwere ọrịa shuga.

Vitamin na mineral dị na ahụekere

Mkpụrụ ndị a bụ ezigbo isi iyi nke vitamin na mineral dị iche iche. Ihe ndị a dị oke elu na:

Biotin

Karịsịa dị mkpa n'oge ime ime, nke kacha mma biotin otu n'ime isi mmalite.

ọla kọpa

ụkọ ọla kọpa nwere ike ịkpata mmetụta ọjọọ na ahụike obi.

Niacin

A makwaara dị ka vitamin B3 niacin O nwere ọtụtụ ọrụ dị mkpa n'ime ahụ. Ọ na-ebelata ohere nke ọrịa obi. 

Folate

Vitamin B9 ma ọ bụ folic acid A makwaara dị ka folate, folate nwere ọtụtụ ọrụ dị mkpa ma dị mkpa karịsịa n'oge ime ime.

Manganese

Ihe nchọta achọtara na mmiri ọñụnụ na nri.

Vitamin E

Ọ bụ antioxidant siri ike nke a na-achọta na nnukwu ego na nri ndị nwere abụba.

Thiamine

Otu n'ime vitamin B, nke a makwaara dị ka vitamin B1. Ọ na-enyere mkpụrụ ndụ anụ ahụ aka ịtụgharị carbohydrates ka ọ bụrụ ume ma dị mkpa maka ịrụ ọrụ nke obi, mọzụlụ na sistem ụjọ.

site

AhụekereỌ bụ ezigbo isi iyi nke phosphorus, nke na-ekere òkè dị mkpa na uto na mmezi nke anụ ahụ.

magnesium

Ọ bụ ihe dị mkpa ịnweta nri nwere ọrụ dị iche iche. magnesium A na-eche na ọ bụ ihe nchebe megide ọrịa obi.

Ngwakọta osisi ndị ọzọ

AhụekereNwere ogige bioactive osisi dị iche iche na antioxidants. Dị ka ọtụtụ mkpụrụ osisi, ọ bara ụba na antioxidants.

Ọtụtụ antioxidants shei ahụekereA naghị eri akụkụ a. mkpụrụ ahụekereOgige osisi ole na ole ama ama dị na ya

p-Coumaric acid

na ahụekerenke bụ polyphenol, otu n'ime isi antioxidants.

Resveratrol

Ọ bụ antioxidant siri ike nke nwere ike ibelata ihe ize ndụ nke ọrịa cancer na ọrịa obi. Resveratrol A na-ahụkarị ya na mmanya uhie.

Isoflavones

Ọ bụ klas nke polyphenols antioxidant, nke a na-ahụkarị bụ genistein. Phytoestrogens Isoflavones, nke a na-ekewa dị ka

Phytic acid

Achọtara na mkpụrụ osisi (gụnyere ahụekere) phytic acidnwere ike imebi nnabata nke ígwè na zinc site na nri ndị ọzọ.

Phytosterols

Ahụekere mmanụ nwere nnukwu phytosterols, nke a na-ahụkarị bụ beta-sitosterol. Phytosterols na-emebi nnabata cholesterol na tract digestive.

Gịnị bụ uru ahụekere bara?

Ọ bara uru maka ahụike obi

na-eri ahụekerenwere ike inye aka chebe megide ọrịa obi obi (CHD). Nnyocha nke Harvard School of Public Health mere chọpụtara na akị a nwere ike iwetu ọkwa cholesterol ọjọọ (LDL).

Cholesterol ọjọọ na-akpata mkpụpụta plaque n'ime arịa ọbara. Nnyocha e mere na oke na-achọpụtakwa na mwepu akpụkpọ ahụekere nwere polyphenol nwere ike ibelata mbufụt nke na-ebute ọrịa obi.

AhụekereResveratrol dị na galik nwere ihe antioxidant nke nwere ike inyere aka ịlụso ọrịa obi ọgụ. Ya mere, ọ nwere mmetụta cardioprotective yiri nke ahụ dị ka nri ndị ọzọ nwere resveratrol.

Nnyocha nke Mahadum Purdue duziri chọpụtara na iri ahụekere mgbe niile na-ebelata triglycerides ma na-emewanye ahụike obi. Enwere ike ịsị mmetụta a na ọnụnọ monounsaturated fatty acids, folate na magnesium.

Na mgbakwunye, na nyocha nke Mahadum Marmara mere maka oke. ahụekereAchọpụtara na ọ na-abawanye ọkwa cholesterol dị mma.

Nwere ike inye aka mbelata ibu

calorie na ahụekere Ọ dị oke elu mana ọ na-enye aka n'ibelata ibu karịa ibu ibu. N'ihi na ọ bụ nri na-ejupụta ike.

Ya mere, iri ya dị ka nri nri nwere ike inyere gị aka iri calorie ole na ole ma emechaa n'ụbọchị. Mgbe a na-eri ya dị ka aperitif mgbe nri gasịrị, ọ na-emepụta mmetụta nke afọ ojuju. Nke a nwere ike inye aka mbelata ibu.

Ọmụmụ ihe, ahụekere na-egosikwa na ịṅụ mmiri ara ehi ahụekere nwere ike ime ka mmetụta nke afọ ju. 

Na-egbochi nkume gallstone

na-eri ahụekereejikọrọ na obere ihe ize ndụ nke gallstones. Nnyocha e mere Harvard Medical School na Brigham and Women's Hospital (Boston) mere chọpụtara na iri ahụekere nwere ike ibelata ihe ize ndụ nke nkume gallstone. 

Nwere ike inye aka ịchịkwa shuga ọbara

na nri ahụekere Iri mmiri ara ehi ma ọ bụ ahụekere anaghị ebuli ọkwa shuga dị n'ọbara. Ọ nwere akara GI (glycemic index) nke 15.

nke American Diabetes Association ahụekereỌ bụ ya mere o ji kpọọ ya nri superfood maka ọrịa shuga. Fiber dị na mkpụrụ osisi ndị a na-enyere aka belata ọkwa shuga dị n'ọbara. O nwekwara magnesium na abụba ndị ọzọ dị mma na-ekere òkè na nke a.

Nwere ike ibelata ihe ize ndụ kansa

Ahụekere Oriri mkpụrụ osisi dị ka AhụekereIsoflavones, resveratrol na phenolic acid dị na ya nwere ihe mgbochi ọrịa cancer nke nwere ike inye aka belata ihe ize ndụ nke ọrịa kansa.

Ihe omumu emere na Netherlands, ahụekere chọpụtara na oriri nke ọrịa ara ara na-ejikọta na mbelata ihe ize ndụ nke ọrịa cancer ara postmenopausal. A chọpụtakwara na ọ na-egbochi ọrịa cancer afọ na esophageal n'etiti ndị okenye America.

Mgbe e mere ntụnyere, ndị na-adịghị eri mkpụrụ ma ọ bụ ahụekere ọ bụla nwere ihe ize ndụ kasịnụ nke ịmalite ọrịa cancer ndị a.

ma ahụekere na enwere nchegbu banyere ọrịa kansa. A pụrụ iji aflatoxins metọọ ahụekere, bụ́ ezinụlọ nke nsị nke ụfọdụ fungi na-emepụta.

Ihe nsị ndị a nwere ike ime ka ọrịa cancer imeju dịkwuo elu. Nnyocha nke Mahadum Georgia mere chọpụtara na resveratrol dị na ọdịnaya ya nwere ihe ndị na-egbochi antioxidant siri ike nke na-enyere aka belata ihe ize ndụ nke ọrịa cancer.

Nwere ike ịgwọ arụrụ arụ erectile

AhụekereỌ bara ụba na arginine, amino acid dị mkpa. A mụọla arginine nke ọma dị ka ọgwụgwọ enwere ike maka arụrụ arụ erectile.

Achọkwuru nyocha iji ghọta ma arginine naanị nwere ike inye aka na-agwọ ọrịa erectile.

Agbanyeghị, ọmụmụ na-akwado na nchịkwa ọnụ nke amino acid a yana mgbakwunye ahịhịa (nke a na-akpọ pycnogenol) nwere ike ịgwọ ọrịa erectile.

Na-enye ume

AhụekereỌ bụ isi iyi bara ụba nke protein na fiber, nke na-enyere aka ịtụgharị carbohydrates ka ọ bụrụ ume. Protein ọdịnaya nke ahụekerebụ ihe dịka 25% nke mkpokọta calorie ya. Ngwakọta eriri na protein dị na mkpụrụ a na-ebelata usoro mgbari nri iji mee ka mwepụta ike na-aga n'ihu n'ime ahụ. 

Enwere ike belata ihe mgbaàmà nke polycystic ovary syndrome (PCOS)

Enwere obere nyocha na nke a. ihe akaebe nke anecdotal, ahụekereỌ na-egosi na n'ihi na o nwere abụba monounsaturated, ọ nwere ike inye aka na-agwọ PCOS. Ụfọdụ nnyocha na-ekwu na nri dị elu na abụba ndị a nwere ike inye aka melite profaịlụ nke ndị inyom nwere PCOS.

Nwere mmetụta antioxidant

Ahụekere Ọ bara ụba na ọtụtụ ogige osisi na antioxidants. Ọtụtụ n'ime ogige ndị a dị n'ụgbụgbọ ya. Ụfọdụ n'ime ogige osisi ndị a gụnyere resveratrol, coumaric acid, na phytosterols, bụ ndị na-enyere aka imebi nnabata nke cholesterol, isoflavones, na phytic acid dị na mkpụrụ osisi.

Na-echebe megide ọrịa Alzheimer

Ahụekere Nri bara ụba na niacin, dị ka niacin, na-echebe megide ọrịa Alzheimer na mbelata ọgụgụ isi metụtara afọ.

Ọ bụ ezigbo isi iyi nke niacin na vitamin E, ha abụọ na-echebe megide ọrịa Alzheimer. Nnyocha e mere ndị mmadụ 65 ndị gbara afọ 4000 gbagowe chọpụtara na niacin n'ihe oriri na-ebelata ọnụ ọgụgụ ọgụgụ isi.

Uru ahụekere maka akpụkpọ ahụ

Dị ka ihe àmà mbụ siri dị, oriri ahụekere Ọ nwere ike ichebe akpụkpọ ahụ pụọ na ntachu na mmebi. AhụekereVitamin E, magnesium na zinc dị n'ime ya nwere ike ịlụso nje bacteria ọgụ ma mee ka akpụkpọ ahụ na-egbuke egbuke.

Otu antioxidant dị na mkpụrụ a beta-caroteneỌ nwekwara ike inye aka melite ahụike anụ ahụ. Otú ọ dị, nchọpụta na ntụziaka a dị oke.

Uru ntutu dị na ahụekere

Ahụekere Ebe ọ bụ na ọ nwere amino acid niile na ọtụtụ protein, ọ nwere ike inye aka maka uto ntutu.

Kedu ihe bụ mmerụ ahụekere?

Na mgbakwunye na allergies, na-eri ahụekere Ọnweghị mmetụta ọjọọ ndị ọzọ hụrụ. Agbanyeghị, enwere ike iji aflatoxin na-egbu egbu metọọ ya mgbe ụfọdụ.

Nsi nke Aflatoxin

Ahụekere ụdị ebu nke na-emepụta ihe na-egbu egbu mgbe ụfọdụ a na-akpọ aflatoxin ( Aspergillus flavus ) nwere ike imerụ ya

Ihe mgbaàmà ndị bụ isi nke nsị aflatoxin bụ enweghị agụụ na ịcha anya na-acha odo odo (jaundice), ihe ịrịba ama nke nsogbu imeju.

Nsi aflatoxin siri ike nwere ike ibute ọrịa imeju na ọrịa kansa.

Ihe ize ndụ nke mmetọ aflatoxin, ahụekere gị Ọ na-adịkarị na ihu igwe na-ekpo ọkụ na ọnọdụ iru mmiri, karịsịa na mpaghara okpomọkụ.

Mmetọ Aflatoxin mgbe owuwe ihe ubi gasịrị ahụekere gị Enwere ike igbochi ya nke ọma site na ihicha ya nke ọma na idobe okpomọkụ na iru mmiri dị ala n'oge nchekwa.

Ihe na-edozi ahụ

Ahụekerenwere ụfọdụ ihe na-edozi ahụ nke na-egbochi nnabata nke ihe na-edozi ahụ ma belata uru nri ya. AhụekereN'ime ihe ndị na-edozi ahụ na azụ, phytic acid bụ ihe a ma ama.

A na-ahụ phytic acid (phytate) na mkpụrụ osisi niile a na-eri, mkpụrụ, ọka na mkpo. AhụekereỌ dị iche n'etiti 0.2-4.5%. Phytic acid na-egbochi nnabata nke ígwè na zinc na tract digestive. Ya mere, iri aku a nwere ike itinye aka na erughi eru nke mineral ndị a ka oge na-aga.

Phytic acid n'ozuzu abụghị nchegbu n'etiti ndị na-eri nri kwesịrị ekwesị na ndị na-eri anụ mgbe niile. N'aka nke ọzọ, ọ nwere ike bụrụ nsogbu na mpaghara ụfọdụ ebe nri bụ isi bụ ọka ma ọ bụ ọka.

ahuekere ahuekere

Ahụekere Ọ bụ otu n'ime ihe nrịanrịa nri 8 kachasị. ahuekere ahuekere Ọ nwere ike ịdị njọ ma ọ bụ na-eyi ndụ egwu. ahuekere ahuekereihe ndị mmadụ nwere ahụekere na ngwaahịa ahụekere kwesịrị izere.

Kedu otu na ebe a na-echekwa ahụekere?

Shelled na unshelled echekwara na jụụ ebiet ahụekereNdụ nchekwa nke 1 ruo ọnwa 2. Enwere ike ịgbatị ndụ nchekwa ha ruo ọnwa 4 ruo 6 ma ọ bụrụ na echekwara ya na friji.

Ndụ nchekwa nke bọta peanut mepere emepe bụ ọnwa 2 ruo 3 n'ime ụlọ nri yana ọnwa 6 ruo 9 n'ime friji. Ahụekere nwere ike na-esi isi ma na-atọkwa ilu ma ọ bụrụ na echekwara ya gafere ụbọchị nkwụsị ya.