Ubwino, Zowopsa, Zopatsa Mphamvu ndi Kufunika Kopatsa thanzi kwa Mtedza

Chiponde, mwasayansi"Arachis hypogea " kudziwika ngati. Komabe, mtedza si mtedza mwaukadaulo. Ndi ya banja la legume choncho ili m'banja limodzi la nyemba, mphodza ndi soya.

Chiponde kawirikawiri amadyedwa yaiwisi. M'malo mwake, makamaka wokazinga ndi mchere mtedza kapena batala la pean monga kudyedwa.

Zogulitsa zina za mtedzawu mafuta a mtedza, ufa wa mtedza ve puloteni ya peanutzikuphatikizapo chiyani. Izi zimagwiritsidwa ntchito muzakudya zosiyanasiyana; maswiti, makeke, confectionery, zokhwasula-khwasula ndi sauces, etc.

Mtedza Kuwonjezera pa kukhala chakudya chokoma, ilinso ndi mapuloteni, mafuta ndi zakudya zosiyanasiyana zathanzi.

Maphunziro mtedza wanu zimasonyeza kuti zingakhale zothandiza kuwonda ndi kuchepetsa chiopsezo cha matenda a mtima. Pemphani "Kodi mtedza ndi chiyani", "ubwino wa mtedza ndi chiyani", "mavitamini otani mu mtedza", "ma carbohydrate ndi mapuloteni amtundu wanji", "kodi mtedza umakulitsa kulemera" mayankho a mafunso anu…

Thanzi Labwino la Mtedza

Zowona Zazakudya: Peanut, Yaiwisi - 100 magalamu

Mafuta a Peanut

Lili ndi mafuta ambiri. Mafuta ali mumtundu wa 44-56% ndipo nthawi zambiri amakhala oleic asidi (40-60%) ndi linoleic acidtNdi mafuta a mono ndi polyunsaturated.

Mtengo wa Mapuloteni a Mtedza ndi Kuchuluka kwake

Ndi gwero labwino la mapuloteni. Mapuloteni amachokera ku 22-30% ya zopatsa mphamvu, zomwe zimapangitsa mtedza kukhala gwero lolemera la mapuloteni opangidwa ndi zomera.

Arachin ndi conarachin, mapuloteni ochuluka kwambiri mu mtedzawu, angayambitse kusamvana kwakukulu komanso kuyika moyo pachiswe kwa anthu ena.

Mtengo wa Peanut Carbohydrate

Kuchuluka kwa ma carbohydrate ndi ochepa. M'malo mwake, zomwe zili ndi carbohydrate ndi 13-16% yokha ya kulemera konse.

Ochepa m'ma carbohydrate, ochuluka mu mapuloteni, mafuta ndi fiber mtedza, chakudya chochepa kwambiri, muyeso wa momwe ma carbohydrate amalowa mwachangu m'magazi atatha kudya ku index ya glycemic ali. Choncho, ndi yoyenera kwa anthu odwala matenda a shuga.

Mavitamini ndi Mchere mu Mtedza

Mtedza uwu ndi gwero labwino kwambiri la mavitamini ndi mchere osiyanasiyana. Izi ndizokwera kwambiri mu:

Biotin

Chofunika kwambiri pa nthawi ya mimba, yabwino kwambiri biotin imodzi mwa magwero.

zamkuwa

Kuperewera kwa mkuwa zingayambitse zotsatira zoyipa pa thanzi la mtima.

Niacin

Komanso amatchedwa vitamini B3 niacin Lili ndi ntchito zingapo zofunika m'thupi. Zimachepetsa chiopsezo cha matenda a mtima. 

Folate

Vitamini B9 kapena kupatsidwa folic acid Imadziwikanso kuti folate, folate ili ndi ntchito zambiri zofunika ndipo ndi yofunika kwambiri panthawi yomwe ali ndi pakati.

Manganese

Tsatirani zinthu zomwe zimapezeka m'madzi akumwa ndi zakudya.

Vitamini E

Ndi antioxidant wamphamvu yomwe imapezeka muzakudya zamafuta ambiri.

Thiamine

Imodzi mwa mavitamini a B, omwe amadziwikanso kuti vitamini B1. Imathandiza maselo amthupi kutembenuza ma carbohydrate kukhala mphamvu ndipo ndizofunikira pakugwira ntchito kwa mtima, minofu ndi manjenje.

phosphorous

MtedzaNdi gwero labwino la phosphorous, lomwe limagwira ntchito yofunika kwambiri pakukula ndi kukonza minofu ya thupi.

mankhwala enaake a

Ndi mchere wofunikira wazakudya wokhala ndi ntchito zosiyanasiyana. mankhwala enaake a Amaganiziridwa kuti amateteza ku matenda a mtima.

Zomera Zina

ChipondeMuli mitundu yosiyanasiyana ya zomera za bioactive ndi ma antioxidants. Mofanana ndi zipatso zambiri, zimakhala ndi antioxidants.

Ma antioxidants ambiri chipolopolo cha peanutChigawochi sichimadyedwa kawirikawiri. chimangaZomera zingapo zodziwika bwino zomwe zimapezeka mu

p-Coumaric acid

mu mtedzandi polyphenol, imodzi mwama antioxidants.

Resveratrol

Ndi antioxidant wamphamvu yomwe ingachepetse chiopsezo cha khansa ndi matenda amtima. Resveratrol Nthawi zambiri amapezeka mu vinyo wofiira.

Isoflavones

Ndi gulu la antioxidant polyphenols, lodziwika bwino lomwe ndi genistein. Phytoestrogens Ma isoflavones, omwe amagawidwa ngati

Phytic Acid

Zopezeka mu mbewu za mbewu (kuphatikiza mtedza) phytic acidimatha kusokoneza kuyamwa kwa iron ndi zinc kuchokera ku zakudya zina.

Phytosterols

Chiponde Mafuta ali ndi ma phytosterol ambiri, omwe amapezeka kwambiri ndi beta-sitosterol. Ma phytosterols amalepheretsa kuyamwa kwa cholesterol m'mimba.

Kodi Ubwino wa Mtedza Ndi Chiyani?

Zopindulitsa pa thanzi la mtima

kudya mtedzazingathandize kuteteza ku matenda a mtima (CHD). Kafukufuku wopangidwa ndi Harvard School of Public Health adapeza kuti mtedzawu ukhoza kutsitsa cholesterol yoyipa (LDL).

Cholesterol yoyipa imayambitsa mapangidwe a plaque m'mitsempha yamagazi. Kafukufuku wokhudza makoswe adawonetsanso kuti mafuta amtundu wa polyphenol amatha kuchepetsa kutupa komwe kumayambitsa matenda amtima.

ChipondeResveratrol mu adyo ali ndi antioxidant katundu amene angathandize kulimbana ndi matenda a mtima. Choncho, ili ndi zotsatira zofanana za cardioprotective monga zakudya zina zomwe zili ndi resveratrol.

Kafukufuku wotsogozedwa ndi Yunivesite ya Purdue adapeza kuti kudya mtedza nthawi zonse kumachepetsa triglycerides ndikuwonjezera thanzi la mtima. Izi zitha kuchitika chifukwa cha kukhalapo kwamafuta acids a monounsaturated, folate ndi magnesium.

Kuphatikiza apo, mu kafukufuku wopangidwa ndi Marmara University pa makoswe, mtedzaZapezeka kuti zimawonjezera cholesterol yabwino.

Zingathandize kuchepetsa thupi

zopatsa mphamvu mu mtedza Ndizokwera kwambiri koma zimathandiza kuchepetsa thupi kusiyana ndi kulemera. Chifukwa ndi chakudya chopanda mphamvu.

Ichi ndichifukwa chake kudya ngati chotupitsa kungakuthandizeni kudya ma calories ochepa masana. Ikagwiritsidwa ntchito ngati aperitif pambuyo pa chakudya, imapanga kumverera kwakhuta. Izi zingathandize kuchepetsa thupi.

Maphunziro, mtedza ndikuwonetsa kuti kumwa batala wa peanut kumatha kukulitsa kukhuta. 

Amaletsa ndulu

kudya mtedzazimagwirizanitsidwa ndi chiopsezo chochepa cha gallstones. Kafukufuku wopangidwa ndi Harvard Medical School ndi Brigham ndi Women's Hospital (Boston) adapeza kuti kudya mtedza kumachepetsa chiopsezo cha ndulu. 

Zingathandize kuchepetsa shuga m'magazi

pa chakudya mtedza Kudya mtedza kapena peanut butter sikukweza shuga m'magazi. Ili ndi GI (glycemic index) ya 15.

ndi American Diabetes Association mtedzaNdicho chifukwa chake amachitcha kuti chakudya chapamwamba cha matenda a shuga. Ulusi wa mtedzawu umathandizira kuchepetsa shuga m'magazi. Lilinso ndi magnesium ndi mafuta ena athanzi omwe amathandizira pankhaniyi.

Akhoza kuchepetsa chiopsezo cha khansa

Chiponde Kudya mtedza monga ChipondeMa isoflavones, resveratrol ndi phenolic acid omwe amapezeka mmenemo ali ndi anticancer properties zomwe zingathandize kuchepetsa chiopsezo cha khansa.

Kafukufuku wopangidwa ku Netherlands, mtedza anapeza kuti kudya khansa ya m'mawere kumagwirizanitsidwa ndi chiopsezo chochepa cha khansa ya m'mawere ya postmenopausal. Zapezekanso kuteteza khansa ya m'mimba ndi esophageal pakati pa akuluakulu aku America.

Poyerekeza, anthu omwe sanadye mtedza uliwonse kapena batala wa peanut anali ndi chiopsezo chachikulu chokhala ndi khansa imeneyi.

koma mtedza ndipo pali nkhawa za khansa. Mtedza ungakhale ndi poizoni wa aflatoxin, wopangidwa ndi bowa wina.

Poizoni amenewa akhoza kuonjezera chiopsezo cha khansa ya chiwindi. Kafukufuku wopangidwa ndi University of Georgia adapeza kuti resveratrol mu zomwe zili mkati mwake imakhala ndi antioxidant katundu yemwe amathandizira kuchepetsa chiopsezo cha khansa.

Atha kuchiza kukanika kwa erectile

ChipondeLili ndi arginine, amino acid wofunikira. Arginine yaphunziridwa mozama ngati chithandizo chotheka cha erectile dysfunction.

Kafukufuku wochulukirapo akufunika kuti amvetsetse ngati arginine yekha angathandize kuchiza vuto la erectile.

Komabe, kafukufuku amatsimikizira kuti kuwongolera pakamwa kwa amino acid iyi limodzi ndi mankhwala azitsamba (otchedwa pycnogenol) kumatha kuchiza vuto la erectile.

Amapereka mphamvu

ChipondeNdi gwero lambiri la mapuloteni ndi fiber, zomwe zimathandiza kusintha ma carbohydrate kukhala mphamvu. Mapuloteni ali chipondepafupifupi 25% ya zopatsa mphamvu zake zonse. Kuphatikiza kwa fiber ndi mapuloteni mu mtedzawu kumachepetsa kagayidwe kagayidwe kachakudya kuti azitha kutulutsa mphamvu m'thupi. 

Atha kuthetsa zizindikiro za polycystic ovary syndrome (PCOS)

Pali kafukufuku wochepa kwambiri pa izi. umboni wosatsutsika, mtedzaZimasonyeza kuti chifukwa ali ndi mafuta a monounsaturated, angathandize kuchiza PCOS. Kafukufuku wina akunena kuti zakudya zomwe zili ndi mafutawa zingathandize kusintha kagayidwe kake ka amayi omwe ali ndi PCOS.

Ali ndi antioxidant katundu

Chiponde Lili ndi mankhwala ambiri a zomera ndi antioxidants. Zambiri mwazinthuzi zimapezeka mu khungwa lake. Zina mwazinthu za zomerazi ndi monga resveratrol, coumaric acid, ndi phytosterols, zomwe zimathandiza kusokoneza mayamwidwe a cholesterol, isoflavones, ndi phytic acid yomwe imapezeka mu mbewu za zomera.

Amateteza matenda a Alzheimer's

Chiponde Zakudya zokhala ndi niacin, monga niacin, zimateteza ku matenda a Alzheimer's komanso kuchepa kwa chidziwitso chokhudzana ndi ukalamba.

Ndi gwero labwino kwambiri la niacin ndi vitamini E, zonse zomwe zimateteza ku matenda a Alzheimer's. Kafukufuku wa anthu 65 azaka zapakati pa 4000 ndi kupitilira apo adapeza kuti niacin muzakudya idachepetsa kuchepa kwa chidziwitso.

Ubwino wa Mtedza Pakhungu

Malinga ndi umboni wosadziwika, kudya mtedza Ikhoza kuteteza khungu kuti lisapse ndi kuwonongeka kwa dzuwa. ChipondeVitamini E, magnesium ndi zinc zomwe zili mmenemo zimatha kulimbana ndi mabakiteriya ndikupangitsa khungu kukhala lowala.

Antioxidant yomwe imapezeka mu mtedza uwu beta-caroteneZingathandizenso kukonza thanzi la khungu. Komabe, kafukufuku wokhudza izi ndi ochepa.

Ubwino Watsitsi wa Mtedza

Chiponde Popeza ili ndi ma amino acid onse komanso mapuloteni ambiri, imatha kuthandizira kukula kwa tsitsi.

Kodi Mteza Ndi Woopsa Wotani?

Kuwonjezera pa matupi, kudya mtedza Palibe zotsatira zina zoyipa zomwe zidawonedwa. Komabe, nthawi zina imatha kuipitsidwa ndi poizoni wa aflatoxin.

Aflatoxin Poizoni

Chiponde mtundu wa nkhungu womwe nthawi zina umatulutsa chinthu chapoizoni chotchedwa aflatoxin ( Aspergillus flavus ) akhoza kuipitsidwa

Zizindikiro zazikulu za poyizoni wa aflatoxin ndi kusafuna kudya komanso kukhala achikasu m'maso (jaundice), zizindikiro za vuto la chiwindi.

Kupha kwambiri kwa aflatoxin kungayambitse kulephera kwa chiwindi ndi khansa ya chiwindi.

Kuopsa kwa kuipitsidwa kwa aflatoxin, mtedza wanu Zimapezeka nthawi yotentha komanso m'malo achinyezi, makamaka m'madera otentha.

Kuwonongeka kwa Aflatoxin pambuyo pokolola mtedza wanu Ikhoza kutetezedwa bwino poumitsa bwino ndikusunga kutentha ndi chinyezi chochepa panthawi yosungira.

Antinutrient zinthu

Chipondelili ndi zinthu zina zomwe zimalepheretsa kuyamwa kwa michere ndikuchepetsa kufunikira kwake. MtedzaPakati pa antinutrients mu nsomba, phytic acid ndi yodziwika kwambiri.

Phytic acid (phytate) imapezeka mumbewu zonse zodyedwa, mtedza, mbewu ndi nyemba. MtedzaMtengo umasiyana pakati pa 0.2-4.5%. Phytic acid imalepheretsa kuyamwa kwachitsulo ndi zinki m'mimba. Chifukwa chake, kumwa mtedzawu kumatha kupangitsa kuti mcherewu ukhale wosakwanira pakapita nthawi.

Phytic acid sichidetsa nkhawa anthu omwe amadya zakudya zopatsa thanzi komanso omwe amadya nyama nthawi zonse. Kumbali ina, likhoza kukhala vuto m’madera ena kumene magwero aakulu a chakudya ndi mbewu kapena nyemba.

chiponde

Chiponde Ichi ndi chimodzi mwazinthu 8 zomwe zimakonda kusokoneza chakudya. chiponde Zitha kukhala zowopsa kapena zoyika moyo pachiswe. chipondezomwe anthu ali nazo mtedza ndi mankhwala a mtedza ayenera kupewa.

Kodi Mtedza Amasungidwa Kuti?

Zokongoletsedwa ndi zipolopolo zosungidwa pamalo ozizira mtedzaAlumali moyo wa miyezi 1 mpaka 2. Nthawi yawo ya alumali imatha kupitilira miyezi 4 mpaka 6 ngati itasungidwa mufiriji.

Nthawi ya alumali ya batala ya peanut yotsegulidwa ndi miyezi 2 mpaka 3 mu pantry ndi miyezi 6 mpaka 9 mufiriji. Mtedza umamva kununkhiza ndi kulawa owawa ngati utasungidwa patatha tsiku lotha ntchito.