Benefits, Kukuvadza, Macalories uye Nutritional Value yeNzungu

Nzungu, nesayenzi "Arachis hypogea” inozivikanwa se. Nekudaro, nzungu hadzisi nzungu mune zvehunyanzvi. Ndeyemhuri yegume uye nekudaro iri mumhuri imwechete nebhinzi, nyemba uye soya.

Nzungu kashoma kudyiwa mbishi. Pane kudaro, kazhinji nzungu dzakakangwa nemunyu kana nzungu ruomba sekudyiwa.

Zvimwe zvigadzirwa kubva kunzungu iyi mafuta enzungu, hupfu hwenzungu ve peanut proteinzvinosanganisira chii. Izvi zvinoshandiswa mune zvakasiyana-siyana zvekudya; madhiri, makeke, confectionery, snacks uye sosi, nezvimwe.

Nzungu Kunze kwekuve chikafu chinonaka, chakapfuma muprotein, mafuta uye zvakasiyana siyana zvine hutano.

Zvidzidzo nzungu yako inoratidza kuti inogona kubatsira mukuderedza uremu uye kuderedza njodzi yechirwere chemoyo. Chikumbiro "chii chinonzi nzungu", "zvipi zvinobatsira zvenzungu", "izvo mavhitamini ari munzungu", "chii chinonzi carbohydrate uye mapuroteni kukosha kwenzungu", "nzungu dzinoita kuti uwedzere uremu" mhinduro kumibvunzo yako…

Nutritional Kukosha kweNzungu

Zvokudya Zvokudya: Nzungu, Mbishi - 100 gramu

Peanut Fat Ratio

Iine mafuta akawanda. Mafuta emukati ari muhuwandu hwe44-56% uye yakawanda oleic acid (40-60%) uye linoleic asidhitIine mono uye poly unsaturated mafuta.

Peanut Protein Value uye Mari

Icho chitubu chakanaka cheprotein. Protein yemukati inotangira pa22-30% yemakoriyori, zvichiita kuti nzungu dzive sosi yakapfuma yezvirimwa-based protein.

Arachin uye conarachin, puroteni yakanyanya kuwanda munzungu iyi, inogona kukonzera kusawirirana kwakanyanya uye kutyisidzira hupenyu kune vamwe vanhu.

Peanut Carbohydrate Value

Huwandu hwemacarbohydrates hwakaderera. Muchokwadi, iyo carbohydrate yemukati inongori 13-16% yehuremu hwese.

Yakaderera mumakhahydrates, yakakwirira muprotein, mafuta uye fiber nzungu, kudya kwakaderera zvikuru, chiyero chekuti carbohydrate inokurumidza sei kupinda muropa mushure mekudya kune iyo glycemic index ane. Nokudaro, yakakodzera kune vanhu vane chirwere cheshuga.

Mavhitamini uye zvicherwa munzungu

Nzungu idzi inzvimbo yakanaka kwazvo yemavhitaminzi akasiyana-siyana nemamineral. Izvi zvinotevera zvakanyanya kukwirira mu:

Biotin

Kunyanya kukosha panguva yekuzvitakura, zvakanakisisa biotin imwe yemabviro.

mhangura

Kushaikwa kwemhangura zvinogona kukonzera zvakaipa pahutano hwemoyo.

Niacin

Iyo inozivikanwawo sevhitamini B3 niacin Ine mabasa akati wandei akakosha mumuviri. Inoderedza njodzi yechirwere chemoyo. 

Folate

Vitamin B9 kana folic acid Iyo inozivikanwawo se folate, folate ine mabasa mazhinji akakosha uye inonyanya kukosha panguva yekuzvitakura.

Manganese

Trace element inowanikwa mumvura yekunwa nezvikafu.

Vitamin E

Iyo ine simba antioxidant inowanikwa muhuwandu hwakawanda mumafuta ekudya.

Thiamine

Imwe yevhitamini B, inozivikanwawo sevhitamini B1. Inobatsira masero emuviri kushandura macarbohydrates kuita simba uye yakakosha pakushanda kwemoyo, tsandanyama uye tsinga.

phosphorus

NzunguIyo yakanaka sosi ye phosphorus, iyo inoita basa rakakosha mukukura uye kuchengetedza kwemuviri tishu.

magnesium

Iyo yakakosha yekudya mineral ine mabasa akasiyana-siyana. magnesium Inofungidzirwa kuti inodzivirira pahosha yemwoyo.

Mamwe Mishonga Yemiti

NzunguIine akasiyana bioactive chirimwa makomisheni uye antioxidants. Kufanana nemichero yakawanda, yakapfuma mune antioxidants.

Mazhinji antioxidants goko renzunguChikamu ichi hachiwanzodyiwa. nzungu kernelMamwe mashoma anozivikanwa emiti makomisheni anowanikwa mukati

p-Coumaric asidhi

munzunguiyo polyphenol, imwe yeakanyanya antioxidants.

Resveratrol

Iyo ine simba antioxidant iyo inogona kuderedza njodzi yekenza uye chirwere chemoyo. Resveratrol Inonyanya kuwanikwa muwaini tsvuku.

Isoflavones

Ikirasi ye antioxidant polyphenols, iyo inonyanya kuzivikanwa iyo inonzi genistein. Phytoestrogens Isoflavones, iyo yakakamurwa se

Phytic Acid

Inowanikwa mumbeu dzezvirimwa (kusanganisira nzungu) phytic acidinogona kukanganisa kubatwa kwesimbi uye zinc kubva kune zvimwe zvekudya.

Phytosterols

Nzungu oiri ine huwandu hwakakosha hwe phytosterols, iyo inonyanya kuzivikanwa iri beta-sitosterol. Phytosterols inokanganisa kunyura kwecholesterol mudumbu rekudya.

Ndezvipi Zvakanakira Nzungu?

Inobatsira kune hutano hwemoyo

kudya nzunguinogona kubatsira kudzivirira kurwisa chirwere chemwoyo (CHD). Ongororo yakaitwa neHarvard School of Public Health yakawana kuti nzungu iyi inogona kuderedza yakashata cholesterol (LDL) mazinga.

Yakashata cholesterol inokonzera kuumbwa kweplaque mutsinga dzeropa. Ongororo yemakonzo yakaratidzawo kuti polyphenol-rich peanut skin extract inogona kuderedza kuzvimba kunokonzera chirwere chemoyo.

NzunguIyo resveratrol mugariki ine antioxidant zvinhu zvinogona kubatsira kurwisa chirwere chemoyo. Naizvozvo, ine yakafanana cardioprotective mhedzisiro sezvimwe zvikafu zvine resveratrol.

Chidzidzo chakatungamirwa nePurdue University chakawana kuti kunwa nzungu nguva dzose kunoderedza triglycerides uye kuwedzera hutano hwemoyo. Izvi zvinogona kuverengerwa nekuvapo kwe monounsaturated fatty acids, folate uye magnesium.

Mukuwedzera, mune chidzidzo chakaitwa neMarmara University pamakonzo, nzunguYakawanikwa kuwedzera cholesterol yakanaka.

Inogona kubatsira kuderedza uremu

macalorie munzungu Iyo yakakwirira kwazvo asi inobatsira pakurasikirwa nekurema pane kuwedzera uremu. Nekuti chikafu chine simba.

Ndosaka kuidya sechikafu kunogona kukubatsira kuti udye mashoma macalorie gare gare muzuva. Kana inodyiwa seaperitif mushure mekudya, inogadzira kunzwa kwekuzara. Izvi zvinogona kubatsira kuderedza uremu.

Zvidzidzo, nzungu uye inoratidza kuti peanut butter kushandiswa kunogona kuwedzera kunzwa kwekuzara. 

Inodzivirira gallstones

kudya nzunguinobatanidzwa nenjodzi yakaderera yegallstones. Ongororo yakaitwa neHarvard Medical School neBrigham and Women’s Hospital (Boston) yakaratidza kuti kudya nzungu kunogona kuderedza dambudziko renduru. 

Inogona kubatsira kudzora shuga yeropa

pakudya nzungu Kudya peanut butter kana peanut butter hakukwidzi mazinga eshuga. Iyo ine GI (glycemic index) chikamu che15.

yeAmerican Diabetes Association nzunguNdosaka achidaidza kuti superfood yechirwere cheshuga. Iyo fiber iri munzungu idzi inobatsira kuderedza mazinga eshuga. Iyo inewo magnesium uye mamwe mafuta ane hutano anoita basa mune izvi.

Inogona kuderedza njodzi yegomarara

Nzungu Kudyiwa kwenzungu dzakadai NzunguIyo isoflavones, resveratrol uye phenolic acid inowanikwa mairi ine anticancer zvimiro zvinogona kubatsira kuderedza njodzi yegomarara.

Chidzidzo chakaitwa muNetherlands nzungu vakawana kuti kudyiwa kwegomarara rezamu kwakabatana nengozi yakaderedzwa yekenza yemazamu yepostmenopausal. Yakawanikwa zvakare kudzivirira mudumbu uye esophageal cancer pakati pevakuru vakuru vekuAmerica.

Pakaitwa kuenzanisa, vanhu vasina kudya nzungu kana bhata renzungu vaive nenjodzi huru yekubatwa nekenza idzi.

asi nzungu uye pane kunetseka nezvegomarara. Nzungu dzinogona kunge dzakasvibiswa neaflatoxins, mhuri yechepfu inogadzirwa nehumwe fungi.

Chepfu iyi inogona kuwedzera njodzi yegomarara rechiropa. Ongororo yakaitwa neYunivhesiti yeGeorgia yakawana kuti resveratrol mune zvirimo ine simba antioxidant zvivakwa zvinobatsira kuderedza njodzi yegomarara.

Inogona kurapa erectile dysfunction

NzunguYakapfuma muarginine, yakakosha amino acid. Arginine yakadzidzwa zvakanyanya semushonga unogoneka we erectile dysfunction.

Kutsvakurudza kwakawanda kunodiwa kuti unzwisise kana arginine chete inogona kubatsira kubata erectile dysfunction.

Nekudaro, zvidzidzo zvinosimbisa kuti kutonga nemuromo kweiyi amino acid pamwe nemishonga yekuwedzera (inonzi pycnogenol) inogona kurapa erectile dysfunction.

Inopa simba

NzunguIpfuma yakawanda yeprotein uye fiber, iyo inobatsira kushandura makabhohaidhiretsi kuita simba. Mapuroteni ane nzunguinenge 25% yemacalorie ayo. Iko kusanganiswa kwefiber neprotein mu nati iyi kunonotsa kugaya kugaya kuti kufambise kuburitswa kwesimba mumuviri. 

Inogona kubvisa zviratidzo zve polycystic ovary syndrome (PCOS)

Pane tsvakurudzo shoma pane izvi. anecdotal evidence, nzunguZvinoratidza kuti nekuti ine monounsaturated mafuta, inogona kubatsira kubata PCOS. Imwe tsvagiridzo inotaura kuti kudya kwakakwira mumafuta aya kunogona kubatsira kuvandudza metabolic chimiro chevakadzi vane PCOS.

Iine antioxidant properties

Nzungu Yakapfuma mune zvakawanda zvinomera zvinosanganiswa uye antioxidants. Mizhinji yemishonga iyi inowanikwa mumakwati ayo. Zvimwe zvezvimiti izvi zvinosanganisira resveratrol, coumaric acid, uye phytosterols, izvo zvinobatsira kukanganisa kutorwa kwecholesterol, isoflavones, uye phytic acid inowanikwa mumbeu dzezvirimwa.

Inodzivirira kubva kuchirwere cheAlzheimer

Nzungu Zvokudya zvakapfuma muniacin, senge niacin, zvinodzivirira kubva kuchirwere cheAlzheimer uye kuderera kwekuziva kwakabatana nezera.

Ndiyo yakanakisa sosi ye niacin uye vhitamini E, ese ari maviri anodzivirira kubva kuchirwere cheAlzheimer. Ongororo ye65 vanhu vane makore makumi matanhatu nemashanu zvichikwira vakawana kuti niacin muchikafu inoderedza mwero wekuderera kwekuziva.

Zvakanakira Nzungu paGanda

Maererano neanecdotal evidence, kudyiwa kwenzungu Inogona kudzivirira ganda kubva pakupisa kwezuva uye kukanganisa. NzunguVitamin E, magnesium uye zinc zvirimo zvinogona kurwisa mabhakitiriya uye kuita kuti ganda ripenye.

An antioxidant inowanikwa mune iyi nut beta caroteneInogonawo kubatsira kuvandudza hutano hweganda. Nekudaro, tsvakiridzo munzira iyi ishoma.

Bvudzi Benefits dzeNzungu

Nzungu Sezvo iine ese amino acids uye yakawanda mapuroteni, inogona kutsigirana nekukura kwebvudzi.

Chii Chiri Kukuvadza Kwenzungu?

Kunze kweallergies, kudya nzungu Hapana mimwe migumisiro yakaipa yakaonekwa. Zvisinei, dzimwe nguva inogona kusvibiswa neaflatoxin ine chepfu.

Aflatoxin Poisoning

Nzungu rudzi rwe mold iyo dzimwe nguva inoburitsa chinhu chine muchetura chinonzi aflatoxin ( Aspergillus flavus ) inogona kusvibiswa

Zviratidzo zvikuru zvehupfu hweaflatoxin kurasikirwa kwechido uye kutsvuka kwemaziso (jaundice), zvinowanzoitika zviratidzo zvezvinetso zvechiropa.

Muchetura weaflatoxin wakakomba unogona kukonzera kusashanda kwechiropa uye kenza yechiropa.

Ngozi yekusvibiswa kweaflatoxin, nzungu yako Inowanikwa munzvimbo dzinopisa uye dzine mwando, kunyanya munzvimbo dzinopisa.

Aflatoxin kusvibiswa mushure mekukohwa nzungu yako Inogona kudzivirirwa zvinobudirira nekuiomesa zvakanaka uye kuchengetedza tembiricha uye unyoro zvishoma panguva yekuchengetedza.

Antinutrient substances

Nzunguine zvimwe zvinhu zvisingaenderani zvinodzivisa kutorwa kwechikafu uye kuderedza kukosha kwayo kwekudya. NzunguPakati pemaantinutrients muhove, phytic acid inonyanya kuzivikanwa.

Phytic acid (phytate) inowanikwa mumbeu dzose dzinodyiwa, nzungu, zviyo uye nyemba. Nzunguta inosiyana pakati pe0.2-4.5%. Phytic acid inhibisa kubatwa kwesimbi uye zinc mudumbu. Naizvozvo, kushandiswa kwenzungu iyi kunogona kukonzera kushomeka kwemaminerari aya nekufamba kwenguva.

Phytic acid kazhinji haisi kunetseka pakati pevaya vanodya zvokudya zvakagadzikana uye avo vanodya nyama nguva dzose. Kune rumwe rutivi, inogona kuva dambudziko mune dzimwe nzvimbo uko zvokudya zvikuru zviyo kana nyemba.

allergy yenzungu

Nzungu Ndiyo imwe ye8 inonyanyozivikanwa chikafu chekudya. allergy yenzungu Inogona kuva yakaoma kana kutyisa upenyu. allergy yenzunguizvo vanhu vanazvo nzungu uye zvigadzirwa zvenzungu zvinofanira kudzivirirwa.

Nzungu Dzinochengetwa Sei uye Kupi?

Shelled uye unshelled inochengetwa munzvimbo inotonhorera nzunguSherufu hupenyu hwemwedzi 1 kusvika ku2. Hupenyu hwavo hwesherufu hunogona kuwedzerwa kusvika kumwedzi 4 kusvika ku6 kana vakachengetwa mufiriji.

Hupenyu hwesherufu hwekuvhurwa peanut butter ndeye 2 kusvika 3 mwedzi mupantry uye 6 kusvika 9 mwedzi mufiriji. Nzungu dzinogona kunhuhwirira uye kuravira kuvava kana dzakachengetwa nguva yadzinopera.