Peanut, ka saense ""Arachis hypogea" tse tsejoang joalo ka. Leha ho le joalo, matokomane ha se linate ka botekgeniki. Ke ea lelapa la legume 'me kahoo e lelapeng le le leng la linaoa, lentile le soya.
Peanut e jewang ka seoelo. Ho e-na, boholo ba matokomane a halikiloeng le a letsoai kapa peanut butter joalo ka ha e chesitsoe.
Lihlahisoa tse ling tse tsoang ho nate ena oli ea peanut,phofo ea peanut ve protheine ea peanutakarelletsa eng. Tsena li sebelisoa lijong tse fapaneng; li-dessert, likuku, li-confectionery, li-snacks le li-sauces, joalo-joalo.
Peanut Ntle le ho ba lijo tse monate, e boetse e na le liprotheine tse ngata, mafura le limatlafatsi tse fapaneng tse phetseng hantle.
Lithuto peanut ea hau e bontša hore e ka ba molemo ho theola boima ba 'mele le ho fokotsa kotsi ea lefu la pelo. Kopa "matokomane ke eng", "melemo ea matokomane ke afe", "ke livithamine life tse ka har'a makotomane", "manate a lik'habohaedreite le protheine ea bohlokoa ke eng", "na matokomane a etsa hore u be boima" likarabo tsa lipotso tsa hau…
Boleng ba Phepo ea Matokomane
Lintlha tsa Phepo: Peanut, Raw - 100 grams
palo
Khalori
567
Su
% 7
Protein
25.8 g,
k'habohaedreite
16.1 g,
tsoekere
4.7 g,
Lif
8.5 g,
oli
49.2 g,
E tletse
6.28 g,
Monounsaturated
24.43 g,
Polyunsaturated
15.56 g,
Omega 3
0 g,
Omega 6
15.56 g,
mafura a feteletseng
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Tekanyo ea Mafura a Peanut
E na le oli e ngata. Likahare tsa oli li ka har'a 44-56% mme boholo ba tsona ke asiti ea oli (40-60%) le linoleic acidtKe mafura a mono le a poly unsaturated.
Boleng le Chelete ea Liprotheine tsa Peanut
Ke mohloli o motle oa protheine. Lihlahisoa tsa protheine li tloha ho 22-30% ea lik'hilojule, e leng se etsang hore matokomane e be mohloli o ruileng oa protheine e thehiloeng limela.
Arachin le conarachin, e leng protheine e ngata ka ho fetisisa nateng ena, li ka baka ho kula ho matla le ho beha bophelo kotsing ho batho ba bang.
Boleng ba Peanut Carbohydrate
Palo ea lik'habohaedreite e tlase. Ha e le hantle, likahare tsa lik'habohaedreite ke 13-16% feela ea boima bohle.
Li-carbohydrate tse tlase, liprotheine tse ngata, mafura le fiber matokomane, lijo tse fokolang haholo, tekanyo ea hore na lik'habohaedreite li kena ka potlako hakae maling ka mor'a lijo ho index ea glycemic e na le. Ka hona, e loketse batho ba nang le lefu la tsoekere.
Livithamini le Liminerale ka har'a Matokomane
Linate tsena ke mohloli o babatsehang oa livithamine le liminerale tse sa tšoaneng. Tse latelang li phahame ka ho khetheha:
Biotin
Haholo-holo bohlokoa nakong ea bokhachane, molemo ka ho fetisisa biotin ngoe ea mehloli.
E boetse e tsejoa e le vithamine B3 niacin E na le mesebetsi e mengata ea bohlokoa 'meleng. E fokotsa kotsi ea lefu la pelo.
Folate
Vithamine B9 kapa folic acid E boetse e tsejoa e le folate, folate e na le mesebetsi e mengata ea bohlokoa 'me e bohlokoa haholo nakong ea bokhachane.
Manganese
Trace element e fumanoang metsing a nooang le lijong.
Vithamine E
Ke antioxidant e matla e fumanehang ka bongata lijong tse mafura.
Thiamine
E 'ngoe ea livithamine tsa B, e tsejoang hape e le vithamine B1. E thusa lisele tsa 'mele ho fetola lik'habohaedreite hore e be matla 'me e bohlokoa bakeng sa ho sebetsa ha pelo, mesifa le tsamaiso ea methapo.
phosphorus
PeanutKe mohloli o motle oa phosphorus, e phethang karolo ea bohlokoa khōlong le tlhokomelong ea lisele tsa 'mele.
magnesium
Ke diminerale ea bohlokoa ea lijo tse nang le mesebetsi e fapaneng. magnesium Ho nahanoa hore e sireletsa khahlanong le lefu la pelo.
Metsoako e meng ea Semela
PeanutE na le metsoako e fapaneng ea limela tsa bioactive le li-antioxidants. Joalo ka litholoana tse ngata, e na le li-antioxidants tse ngata.
Li-antioxidants tse ngata khetla ea peanutKarolo ena ha e jeoe ka seoelo. thollo ea peanutLik'hemik'hale tse 'maloa tse hlokomelehang tsa limela tse fumanehang ho
p-Coumaric acid
ka matokomanee leng polyphenol, e 'ngoe ea li-antioxidants tse ka sehloohong.
Resveratrol
Ke antioxidant e matla e ka fokotsang kotsi ea mofetše le lefu la pelo. Resveratrol E fumaneha haholo veineng e khubelu.
Li-isoflavone
Ke sehlopha sa li-antioxidant polyphenols, tse atileng haholo ho tsona ke genistein. Phytoestrogens Li-isoflavone, tse arotsoeng e le
Phytic acid
E fumaneha peong ea limela (ho kenyeletsoa le matokomane) phytic acide ka senya ho monya ha tšepe le zinki lijong tse ling.
Phytosterols
Peanut oli e na le palo e kholo ea phytosterols, e tloaelehileng haholo ke beta-sitosterol. Li-phytosterols li sitisa ho kenngoa ha k'holeseterole ka har'a tšilo ea lijo.
Melemo ea Matokomane ke Efe?
Molemo bakeng sa bophelo bo botle ba pelo
ho ja matokomanee ka thusa ho sireletsa khahlanong le lefu la pelo (CHD). Phuputso e entsoeng ke Sekolo sa Harvard sa Bophelo bo Botle ba Sechaba e fumane hore nate ena e ka theola cholesterol e mpe (LDL).
K'holeseterole e mpe e baka sebopeho sa plaque methapong ea mali. Phuputso ea likhoto e boetse e hlokometse hore karolo ea letlalo la peanut e nang le polyphenol e ngata e ka fokotsa ho ruruha ho bakang lefu la pelo.
PeanutResveratrol ka konofolo e na le thepa ea antioxidant e ka thusang ho loantša lefu la pelo. Ka hona, e na le litlamorao tse tšoanang tsa cardioprotective joalo ka lijo tse ling tse nang le resveratrol.
Phuputso e entsoeng ke Univesithi ea Purdue e fumane hore tšebeliso ea kamehla ea peanut e theola triglycerides le ho ntlafatsa bophelo bo botle ba pelo. Phello ena e ka bakoa ke boteng ba monounsaturated fatty acids, folate le magnesium.
Ho feta moo, phuputsong e entsoeng ke Univesithi ea Marmara ka likhoto, matokomaneHo fumanoe hore e eketsa maemo a cholesterol e ntle.
E ka thusa ho theola boima ba 'mele
lik'hilojule ka matokomane E phahame haholo empa e tlatsetsa ho theola boima ba 'mele ho e-na le ho eketsa boima ba' mele. Hobane ke lijo tse nang le matla a mangata.
Ke ka lebaka leo ho e ja joalo ka seneke ho ka u thusang ho ja lik'hilojule tse fokolang hamorao mots'ehare. Ha e jeoa e le aperitif ka mor'a lijo, e baka boikutlo ba ho tlala. Sena se ka thusa ho theola boima ba 'mele.
Lithuto, matokomane 'me e bontša hore tšebeliso ea peanut butter e ka eketsa boikutlo ba ho tlala.
E thibela nyooko
ho ja matokomanee amahanngoa le kotsi e fokolang ea ho ba le nyooko. Phuputso e entsoeng ke Sekolo sa Bongaka sa Harvard le Sepetlele sa Brigham le Basali (Boston) se fumane hore tšebeliso ea peanut e ka fokotsa kotsi ea ho ba le majoe a majoe.
ka dijo matokomane Ho ja peanut butter kapa peanut butter ha ho phahamise tsoekere maling. E na le lintlha tsa GI (glycemic index) tsa 15.
ea Mokhatlo oa Amerika oa lefu la tsoekere matokomaneKe kahoo a e bitsang superfood bakeng sa lefu la tsoekere. Fiber e ka linateng tsena e thusa ho theola tsoekere ea mali. E boetse e na le magnesium le mafura a mang a phetseng hantle a phethang karolo tabeng ena.
E ka fokotsa kotsi ea mofetše
Peanut Tšebeliso ea linate tse kang PeanutLi-isoflavone, resveratrol le phenolic acid tse fumanehang ho eona li na le thepa ea anticancer e ka thusang ho fokotsa kotsi ea mofets'e.
Phuputso e entsoeng Netherlands, peanut e fumane hore ho ja mofetše oa matsoele ho amana le kotsi e fokotsehileng ea mofetše oa matsoele oa postmenopausal. E boetse e fumanoe ho thibela kankere ea mala le ea esophageal har'a batho ba baholo ba Amerika.
Ha ho bapisoa, batho ba neng ba sa je linate kapa peanut butter ba ne ba le kotsing e kholo ea ho tšoaroa ke kankere ena.
empa matokomane 'me ho na le ho tšoenyeha ka mofetše. Matokomane a ka ’na a silafatsoa ke chefo e bitsoang aflatoxin, e leng lelapa la chefo e hlahisoang ke li-fungus tse itseng.
Chefo ena e ka eketsa kotsi ea kankere ea sebete. Phuputso e entsoeng ke Univesithi ea Georgia e fumane hore resveratrol ka har'a eona e na le thepa e matla ea antioxidant e thusang ho fokotsa kotsi ea mofetše.
E ka phekola ho se sebetse hantle ha erectile
PeanutE ruile arginine, amino acid ea bohlokoa. Arginine e 'nile ea ithutoa haholo e le phekolo e ka khonehang bakeng sa ho se sebetse ha erectile.
Ho hlokahala lipatlisiso tse eketsehileng ho utloisisa hore na arginine feela e ka thusa ho phekola ho se sebetse ha erectile.
Leha ho le joalo, liphuputso li tiisa hore tsamaiso ea molomo ea amino acid ena hammoho le tlatsetso ea litlama (e bitsoang pycnogenol) e ka phekola ho se sebetse ha erectile.
E fana ka matla
PeanutKe mohloli o ruileng oa protheine le fiber, e thusang ho fetola lik'habohaedreite hore e be matla. Tekanyo ea protheine ea makotomaneke hoo e ka bang 25% ea kakaretso ea lik'hilojule tsa eona. Motsoako oa fiber le protheine ka har'a nate ena li liehisa ts'ebetso ea tšilo ea lijo ho etsa hore matla a tsoele pele 'meleng.
E ka imolla matšoao a polycystic ovary syndrome (PCOS)
Ho na le lipatlisiso tse fokolang haholo mabapi le sena. bopaki bo sa tloaelehang, matokomaneE bontša hore kaha e na le mafura a monounsaturated, e ka thusa ho phekola PCOS. Lipatlisiso tse ling li bolela hore lijo tse nang le mafura a mangata li ka thusa ho ntlafatsa boemo ba metabolic ba basali ba nang le PCOS.
E na le thepa ea antioxidant
Peanut E ruile ka metsoako e mengata ea limela le li-antioxidants. Bongata ba metsoako ena e fumaneha lekhapetleng la eona. Tse ling tsa metsoako ena ea limela li kenyelletsa resveratrol, coumaric acid, le phytosterols, tse thusang ho sitisa ho monya ha k'holeseterole, li-isoflavone le phytic acid e fumanoang peong ea limela.
E sireletsa khahlanong le lefu la Alzheimer
Peanut Lijo tse nang le niacin e ngata, joalo ka niacin, li sireletsa khahlanong le lefu la Alzheimer le ho fokotseha ho amanang le lilemo.
Ke mohloli o babatsehang oa niacin le vithamine E, tseo ka bobeli li sireletsang khahlanong le lefu la Alzheimer's. Phuputso e entsoeng ho batho ba 65 ba lilemo tse 4000 le ho feta e fumane hore niacin lijong e liehisa sekhahla sa ho fokotseha ha kelello.
Ho latela bopaki bo sa tloaelehang, tshebediso ya matokomane E ka sireletsa letlalo ho chesoa ke letsatsi le ho senyeha. PeanutVithamine E, magnesium le zinki tse ka ho eona li ka loantša libaktheria le ho etsa hore letlalo le khanye.
Antioxidant e fumanehang nateng ena beta-caroteneE ka boela ea thusa ho ntlafatsa bophelo bo botle ba letlalo. Leha ho le joalo, lipatlisiso mabapi le ntlha ena li lekanyelitsoe.
Melemo ea Moriri oa Matokomane
Peanut Kaha e na le li-amino acid tsohle le liprotheine tse ngata, e ka thusa ho hola ha moriri.
Likotsi Tsa Matokomane ke Life?
Ntle le allergy, ho ja matokomane Ha ho liphello tse ling tse mpe tse ileng tsa bonoa. Leha ho le joalo, ka linako tse ling e ka silafatsoa ke chefo ea aflatoxin.
Chefo ea Aflatoxin
Peanut mofuta oa hlobo oo ka linako tse ling o hlahisang ntho e chefo e bitsoang aflatoxin ( Aspergillus flavus ) e ka silafatsoa ke
Matšoao a mantlha a chefo ea aflatoxin ke ho lahleheloa ke takatso ea lijo le ho ba mosehla ha mahlo (jaundice), matšoao a tloaelehileng a mathata a sebete.
Chefo e matla ea aflatoxin e ka baka ho hloleha ha sebete le mofetše oa sebete.
Kotsi ea tšilafalo ea aflatoxin, peanut ea hau E tloaelehile maemong a leholimo a chesang le a mongobo, haholo-holo libakeng tsa tropike.
Tšilafalo ea Aflatoxin ka mor'a kotulo peanut ea hau E ka thibeloa ka katleho ka ho e omisa hantle le ho boloka mocheso le mongobo o le tlase nakong ea polokelo.
Lintho tse sa tsitsang
Peanute na le lintho tse ling tse thibelang ho monya limatlafatsi le ho fokotsa boleng ba eona ba phepo. PeanutHar'a li-antinutrients tse tlhapi, phytic acid e bohlokoa haholo.
Phytic acid (phytate) e fumanoa peong eohle e jeoang, linate, lijo-thollo le linaoa. Peanutta e fapana pakeng tsa 0.2-4.5%. Phytic acid e thibela ho monya ha tšepe le zinki ka har'a tšilo ea lijo. Ka hona, tšebeliso ea nate ena e ka tlatsetsa khaellong ea liminerale tsena ha nako e ntse e ea.
Phytic acid ka kakaretso ha e amehe har'a ba jang lijo tse nang le phepo e nepahetseng le ba jang nama kamehla. Ka lehlakoreng le leng, e ka ba bothata libakeng tse ling moo mehloli e meholo ea lijo e leng lijo-thollo kapa linaoa.
ho hanana le peanut
Peanut Ke e 'ngoe ea li-allergen tse 8 tse tloaelehileng haholo tsa lijo. ho hanana le peanut E ka ba matla kapa ea beha bophelo kotsing. ho hanana le peanutseo batho ba nang le sona matokomane le lihlahisoa tsa matokomane li lokela ho qojoa.
Matokomane a Behoa Joang Hona Hokae?
Likhetla le likhetla li bolokiloe sebakeng se phodileng matokomaneShelf bophelo ba 1 ho 2 likhoeli. Bophelo ba bona ba lishelefo bo ka eketsoa ho likhoeli tse 4 ho isa ho tse 6 haeba li bolokiloe ka sehatsetsing.
Bophelo ba sethala sa peanut butter ke likhoeli tse 2 ho isa ho tse 3 ka pantry le likhoeli tse 6 ho isa ho tse 9 ka sehatsetsing. Matokomane a ka nkha le ho latsoa ho baba haeba a bolokiloe ho feta nako ea ho felloa ke nako.
