Zeziphi iiNzuzo kunye neeNgozi ze-oyile yamandongomane?

ioli yamandongomaneIphakathi kweeoli zokupheka ezinempilo. Iyancipha kwi-cholesterol kunye namafutha e-trans, nangona uphando olungakumbi lufunekayo. Ubungqina obuninzi be-anecdotal bubonisa ukuba ioli inokuba yinto enempilo.

ioli yamandongomaneNangona ineenzuzo zempilo, ikwaziwa ukuba inemiba engalunganga. 

Yintoni i-oyile yamandongomane kwaye yenza ntoni?

ioli yamandongomaneYioyile yemvelaphi yemifuno eyenziwe kwimbewu etyiwayo yesityalo samandongomane. Nangona iintyatyambo zesityalo samandongomane ziphezu komhlaba, imbewu yawo, inxalenye yamandongomane, ikhula ngaphantsi komhlaba. Ngoko ke, ikwabizwa ngokuba yi peanut.

Amandongomane Ihlala idityaniswe njengenxalenye yentsapho ye-nut-grown, efana ne-walnuts kunye ne-almonds, kodwa ngokwenene luhlobo lwe-legume ye-pea kunye nentsapho yeembotyi.

Kuxhomekeke ekuqhubeni, ioli yamandongomaneInoluhlu olubanzi lweencasa ukusuka kwincasa encinci ukuya kwincasa enamandla. ezininzi ezahlukeneyo ioli yamandongomane uye. Ngamnye uyenziwa ngokusebenzisa iindlela ezahlukeneyo:

Ioli yamandongomane esulungekileyo

Le oli ihlanjululwe ukwenzela ukuba iindawo ze-allergenic zeoli zisuswe. Ikhuselekile kwabo bane-aleji yamandongomane. Ihlala isetyenziswa ziivenkile zokutyela ukuqhotsa ukutya okufana nenkukhu kunye neefries zasefrentshi.

ioli yamandongomane ecinezelekileyo

Kule ndlela, amandongomane ayatyunyuzwa kwaye ioli iyakhutshwa. Le nkqubo yobushushu obuphantsi igcina incasa ye-peanut yendalo kunye nezondlo kunokuba ingacocwa.

Umxube weoli yepeanut kunye nenye ioli

ioli yamandongomane Idla ngokudityaniswa neoli enexabiso eliphantsi. Olu hlobo lufikeleleka ngakumbi kubathengi kwaye luhlala luthengiswa ngobuninzi ukuze kuqhotswe ukutya.

ioli yamandongomaneInomsi omphezulu ongange 225℃ kwaye isetyenziswa kakhulu ekuqhotseni ukutya.

Ixabiso lesondlo se-Peanut Oli

Nali icephe ioli yamandongomane Amaxabiso esondlo:

Iikhalori: 119

Amafutha: 14 grams

Amafutha ahluthayo: 2.3 grams

Amafutha e-monounsaturated: 6,2 grams

Amafutha e-polyunsaturated: 4.3 grams

I-Vitamin E: i-11% ye-RDI

IiPhytosterols: 27.9 mg

ioli yamandongomaneNgama-20% e-saturated fat, i-50% ye-monounsaturated fat (MUFA) kunye ne-30% ye-polyunsaturated fat (PUFA).

Olona hlobo luphambili lwamafutha e-monounsaturated afumaneka kwioli oleic acidIbizwa ngokuba yi-omega 9. Kwakhona kwizixa eziphezulu linoleic acidIluhlobo lwe-omega 6 enamafutha acid kwaye iqulethe ixabiso elincinci le-palmitic acid, i-fat saturated.

ioli yamandongomaneIsixa esiphezulu se-omega ye-omega ye-6 equletheyo ayinanzuzo kakhulu kwimpilo. Ukusetyenziswa ngokugqithisileyo kwala mafutha kunokubangela ukuvuvukala kwaye kudibaniswa neengxaki zempilo ezahlukeneyo.

kwelinye icala ioli yamandongomaneI-antioxidant elungileyo enezibonelelo ezininzi zempilo, kubandakanya ukukhusela umzimba kumonakalo omkhulu wamahhala kunye nokunciphisa umngcipheko wesifo senhliziyo. Ivithamin E ngumthombo.

Ziziphi iiNzuzo zeOli yamandongomane?

ioli yamandongomane Ngumthombo obalaseleyo wevithamin E. Ikwadityaniswe nezinye izibonelelo zempilo, kubandakanywa nokunciphisa imingcipheko ethile yesifo sentliziyo kunye nokunciphisa amanqanaba eswekile yegazi kubantu abanesifo seswekile.

Iphezulu kwiVithamini E

icephe ioli yamandongomaneIqulethe i-11% ye-vitamin E ecetyiswayo yonke imihla. I-Vitamin E ligama le-fat-soluble compound enemisebenzi emininzi ebalulekileyo emzimbeni.

Indima ephambili ye-vitamin E kukusebenza njenge-antioxidant, ikhusela umzimba kwizinto ezinobungozi ezibizwa ngokuba yi-radicals yamahhala.

Iiradicals zasimahla zingonakalisa iiseli ukuba amanani azo aphezulu kakhulu emzimbeni. Zinxulunyaniswa nezifo ezingapheliyo ezifana nomhlaza kunye nesifo senhliziyo.

Ngaphezu koko, i-vitamin E inceda ukugcina amajoni omzimba omelele, ekhusela umzimba kwiibhaktheriya kunye neentsholongwane. Ikwabalulekile ekwakhekeni kweeseli ezibomvu zegazi, ukubonakaliswa kweeseli, nokuthintela amahlwili egazi.

Le antioxidant enamandla inokunciphisa umngcipheko wesifo sentliziyo, ezinye iicancer kunye ne-cataract, kwaye zide zithintele ukwehla kwengqondo okunxulumene neminyaka.

Inokunciphisa ingozi yesifo senhliziyo

ioli yamandongomane iphezulu kwi-monounsaturated (MUFA) kunye ne-polyunsaturated (PUFA) amafutha; Zombini la mafutha ziye zaphandwa ngokubanzi ngendima yazo ekunciphiseni umngcipheko wesifo senhliziyo.

Kukho ubungqina obunamandla bokuba ukusebenzisa amafutha angaxutywanga kunokunciphisa imingcipheko ethile yesifo senhliziyo. Ngokomzekelo, umlinganiselo wegazi weLDL cholesterol netriglycerides unxulunyaniswa nokuba sengozini yesifo sentliziyo.

Izifundo ezininzi zibonise ukuba ukutshintshwa kwamafutha ahluthayo nge-MUFAs okanye i-PUFAs kunokunciphisa zombini i-LDL cholesterol kunye namanqanaba e-triglyceride.

Ukunciphisa ukutya okunamafutha kunye nokunyusa i-monounsaturated kunye ne-polyunsaturated fat intake kunokunciphisa umngcipheko wesifo senhliziyo nge-30%, ngokutsho kohlaziyo olukhulu lwe-American Heart Association.

Nangona kunjalo, ezi zibonelelo zabonwa kuphela xa kutshintshwa amafutha ahluthayo ngamafutha e-monounsaturated kunye ne-polyunsaturated.

Akucaci ukuba ukutya okuninzi kula mafutha ngaphandle kokutshintsha amanye amacandelo okutya kuya kuba nefuthe elihle kwimpilo yentliziyo.

Ukongezelela, kuyafaneleka ukuqaphela ukuba ezinye izifundo ezibalulekileyo zibonise impembelelo encinci okanye akukho nto kwingozi yesifo senhliziyo xa unciphisa inani lamafutha ahluthayo okanye ukubuyisela amanye amafutha.

Ngokomzekelo, uphononongo lwakutsha nje lwezifundo ze-750.000 ezibandakanya abantu abangaphezu kwe-76 abafumananga nxibelelwano phakathi kokutya okunamafutha kunye nobungozi besifo senhliziyo, naphakathi kwabo batye kakhulu.

ioli yamandongomane Nangona ziqulethe ixabiso elikhulu lamafutha e-polyunsaturated, i-walnuts, i-sunflower kunye imbewu yefilakisi Kukho ukhetho oluphezulu lwezondlo kolu hlobo lweoyile, olunje:

Inokunyusa uvakalelo lwe-insulin

Uphononongo lubonise ukuba amafutha e-monounsaturated kunye ne-polyunsaturated anokuphucula ulawulo lweswekile yegazi kubantu abanesifo seswekile.

Ukutya amafutha asezantsi kwiicarbohydrates kunceda ukucotha ukufunxwa kweswekile kwinkqubo yokwetyisa kwaye iqinisekisa ukunyuka okucothayo kweswekile yegazi.

Nangona kunjalo, amafutha e-monounsaturated kunye ne-polyunsaturated ngokukodwa anokudlala indima enkulu kulawulo lweswekile yegazi.

Kuphononongo lwezifundo zeklinikhi ezili-4.220 ezibandakanya abantu abadala abangama-102, abaphandi bafumanise ukuba ukuthatha indawo ye-5% kuphela yamafutha agcweleyo ngamafutha e-polyunsaturated. iswekile yegazi Bafumanisa ukuba kubangele ukuhla okukhulu kumanqanaba eswekile yegazi kunye ne-HbA1c, isalathisi sexesha elide lokulawula iswekile yegazi.

Ukongeza, ukutshintsha amanqatha agcweleyo ngamafutha e-polyunsaturated kwandisa kakhulu ukukhuselwa kwe-insulin kwezi zifundo. I-insulin inceda iiseli ukuba zifunxe iswekile kwaye inqande iswekile yegazi ekunyukeni kakhulu.

Izifundo zezilwanyana zikwabonisa ukuba ioli yamandongomane iphucula ulawulo lweswekile yegazi.

Kolunye uphononongo, ioli yamandongomane Ukuncipha okubonakalayo kubonwe kuwo omabini amanqanaba eswekile yegazi kunye ne-HbA1c kwiimpuku zesifo seswekile ezondla nge-.

Kolunye uphononongo, ioli yamandongomane Ukongezwa nge-, iimpuku zesifo seswekile ziye zehla kakhulu kwiswekile yegazi.

Ukuphucula impilo yengqondo

ioli yamandongomaneAkukho uphando oluthe ngqo olubonisa ukuba lunokuphucula impilo yengqondo. Nangona kunjalo, ivithamin E equletheyo inokudlala indima.

Uphando lubonisa ukuba i-vitamin E inokuxhasa ukuguga kwengqondo kubantu abadala. Isondlo sinokunciphisa umngcipheko we-Alzheimer's disease.

I-Vitamin E supplementation nayo ifunyenwe ukwandisa imisebenzi yemoto kubantu ngabanye. 

Inganceda ukunciphisa umngcipheko womhlaza

ioli yamandongomaneiqulethe i-phytosterols, iikhompawundi ezaziwa ngeempawu zazo zokulwa nomhlaza. Ezi khompawundi zinokunciphisa umngcipheko wedlala lengqula kunye nomhlaza wekoloni. Olunye uphando lubonisa ukuba lunokunciphisa umngcipheko womhlaza wamabele.

I-Phytosterols ngokubanzi nayo ifundwe ngemiphumo yazo ye-anticancer. Ubungqina obuvelayo bubonisa ukuba ezi khompawundi zinokuthintela imiphunga, isisu, kunye nomhlaza wesibeleko.

Inokunceda ukukhulula iintlungu zamalungu

ioli yamandongomane Iqulethe i-polyunsaturated fatty acids. Izifundo zityhila amandla abo onyango kunyango lweentlungu ezidibeneyo kwimeko ye-rheumatoid arthritis.

Ioli ingasetyenziselwa ukukhulula intlungu edibeneyo ephazamisayo. ioli yamandongomane Isetyenziswe ngokuthe ngqo kwesikhumba kunye ne-massage.

kodwa ioli yamandongomaneAkukho lwazi lwaneleyo malunga nosetyenziso lwesihloko . Nceda udibane nodokotela wakho ngaphambi kokuba usebenzise ioli kule njongo.

Inokulibazisa iimpawu zokuguga

ioli yamandongomaneAkukho uphando oluthe ngqo olubonisa ukuba lunokulibazisa iimpawu zokuguga. Nangona kunjalo, uphando oluthile lubonisa ukuba i-vitamin E kwioli inokunceda kule nkalo.

I-Vitamin E sisithako esiphambili kwiimveliso ezininzi ezichasene nokuguga. I-Vitamin E iphinda ilwe nemiphumo emibi yoxinzelelo lwe-oxidative. 

Inokunceda ukunyanga i-scalp psoriasis

Olunye uphando lubonise ukuba i-vitamin E inenzuzo kwesikhumba kunye ne-scalp, kuquka PsoriasisIthi inokunceda kunyango lwe

ubungqina obungeyonyani, ioli yamandongomaneUphononongo lubonisa ukuba i-antioxidants kwi-oyile yekhokhonathi inokunyanga i-dandruff kwaye, kwezinye iimeko, inceda ukunyanga i-scalp psoriasis. Oku kunokubalelwa kwiimpawu zokuthambisa zeoli ye-peanut.

Isetyenziswa phi i-Peanut Oli?

ioli yamandongomane Ingasetyenziswa ngeendlela ezininzi ezahlukeneyo:

Pheka

ioli yamandongomane Inamafutha aphantsi kwaye ityebile kwi-monounsaturated kunye ne-polyunsaturated fats. Ngoko kulungele ukupheka. 

Ukwenza isepha

Ungasebenzisa neoyile ukwenza isepha. Isepha ixhasa impilo yolusu ngenxa yeempawu zayo zokuthambisa. Enye into esezantsi kukuba ioyile ayinakuhlala ixesha elide kwisepha njengoko inokuhamba ngokukhawuleza. 

isitofu

ioli yamandongomanesele isetyenziswe kwizitofu zokugonya umkhuhlane ukusukela ngeminyaka yoo-1960s ukongezelela ukhuselo lomzimba kwizigulana.

Yintoni Eyingozi Yeoyile Yamantongomane?

Ukusetyenziswa kweoli ye-peanut Nangona kukho izibonelelo ezisekelwe kubungqina, kukwakho nezinye izinto ezingeloncedo.

Iphezulu kwi-omega 6 fatty acids

Omega 6 fatty acids Ludidi lwamafutha e-polyunsaturated. Ezi zi-asidi ezinamafutha abalulekileyo, okuthetha ukuba kufuneka zifunyenwe ngokutya kuba umzimba awukwazi ukuzenza.

eyaziwa ngcono omega 3 fatty acids Kunye ne-omega 6 fatty acids, zidlala indima ebalulekileyo ekukhuleni okuqhelekileyo kunye nophuhliso kunye nokusebenza kwengqondo eqhelekileyo.

I-Omega-3s inceda ukulwa nokudumba emzimbeni, okunokubangela izifo ezininzi ezingapheliyo, ngelixa i-omega 6s idla ngokubangela ukudumba.

Nangona zombini iiasidi ezinamafutha abalulekileyo zibaluleke kakhulu empilweni, ukutya kwanamhlanje kuthande ukuba phezulu kakhulu kwi-omega 6 fatty acids.

Izifundo ezininzi zinxibelelanisa ukutya amanani aphezulu e-omega 6 kumngcipheko owongeziweyo womhlaza wamabele kwabasetyhini. Kukho ubungqina obuqinileyo bokuxhasa ikhonkco phakathi kokusetyenziswa ngokugqithisileyo kwala mafutha ane-pro-inflammatory kunye nezifo ezithile.

ioli yamandongomane Iphezulu kakhulu kwi-omega 6 kwaye ayinayo i-omega 3. Ukutya umlinganiselo olungeleleneyo ngakumbi walama-acid ayimfuneko ioli yamandongomaneKuyimfuneko ukunciphisa ukuthathwa kwamafutha e-omega 6 njengalawo afunyenwe kwi.

iqhelekile kwi-oxidation

I-Oxidation yindlela yokusabela phakathi kwento kunye neoksijini ebangela ukwakheka kweeradicals zamahhala kunye nezinye iikhompawundi eziyingozi.

Nangona le nkqubo ixhaphake kumafutha angaxutywanga, amafutha ahluthayo axhathisa ngakumbi kwi-oxidation.

Amafutha e-Polyunsaturated ngawona achaphazeleka kakhulu kwi-oxidation ngenxa yokungazinzi okuphezulu kweebhondi ezimbini. Ukuveza okanye ukufudumeza ezi oyile emoyeni, elangeni, okanye ukufuma kunokubangela le nkqubo inganqwenelekiyo.

ioli yamandongomaneIzixa eziphezulu zamafutha e-polyunsaturated kwi-oyile zithandeka ngakumbi kwi-oxidation kunye nokusetyenziswa njenge-oyile yobushushu obuphezulu.

ioli yamandongomane Iiradicals zasimahla ezenziwe xa i-oxidized inokubangela umonakalo emzimbeni. Lo monakalo unokukhokelela ekugugeni ngaphambi kwexesha, eminye imihlaza, kunye nesifo sentliziyo.

Kukho iioyile ezizinzile kwimarike yokupheka kobushushu obuphezulu. Ezi ioli yamandongomaneIyakwazi ukumelana ne-oxidation kunokuba. ioli yamandongomane Nangona inendawo ephezulu yomsi, isenokungabi yeyona ndlela ilungileyo kulo mba.

ukwaliwa kwamandongomane

Abo badityaniswa ne-peanuts basenokuba ne-aleji kwi-oyile. Iimpawu zolu mzimba ziquka i-urticaria (uhlobo lwe-rash yesikhumba esijikelezileyo), i-gastrointestinal kunye neendlela zokuphefumula eziphezulu, kunye ne-anaphylaxis.

Ngenxa yoko;

ioli yamandongomaneYioli edumileyo esetyenziswa kwihlabathi liphela. Ngumthombo olungileyo we-antioxidant efana ne-vitamin E, enokunceda ukunciphisa ingozi yesifo senhliziyo. Ikwaphucula ubuntununtunu be-insulin kunye neswekile yegazi kwi-diabetes.

Nangona kunjalo, ngelixa le oli ineenzuzo zempilo, ikwanazo ezinye izinto ezingeloncedo.

Iqulethe ixabiso eliphezulu le-pro-inflammatory omega 6 fatty acids kwaye inomdla kwi-oxidation, enokubangela izifo ezithile.

Ngokhetho oluninzi lweoyile esempilweni kwimarike, kunokuba bubulumko ukukhetha ioyile enezibonelelo ezininzi kunye nobungozi obuncinci bezempilo.

Ukungena phakathi kwezinye iindlela ezilungileyo i-oyile ye-olivu, i-coconut oyile okanye Ioyile yeavokhado Apho.