Izibonelelo, Ubungozi, iiCalories kunye neXabiso leSondlo samandongomane

Amandongomane, ngokwenzululwazi "Arachis hypogea” yaziwa njenge. Nangona kunjalo, amandongomane awayonto yobugcisa. Iphuma kwintsapho ye-legume kwaye ngoko ke ikwintsapho efanayo neembotyi, iilentile kunye nesoya.

Amandongomane ayifane ityiwe ikrwada. Endaweni yoko, ubukhulu becala amandongomane agcadiweyo anetyuwa okanye ipeanut butter njengoko idliwe.

Ezinye iimveliso ezivela kule nut ioli yamandongomane, umgubo wamandongomane ve iprotheni yamandongomaneiquka ntoni. Ezi zisetyenziswa kwiintlobo ngeentlobo zokutya; iidessert, iikeyiki, i-confectionery, i-snacks kunye neesosi, njl.

Indongomane Ngaphandle kokuba kukutya okumnandi, ikwatyebile kwiiprotheyini, amafutha kunye nezondlo ezahlukahlukeneyo ezisempilweni.

Uphando i-peanut yakho ibonisa ukuba kunokuba luncedo ekulahlekeni kobunzima kunye nokunciphisa umngcipheko wesifo senhliziyo. Isicelo "yintoni i-peanut", "ziyintoni iingenelo zamandongomane", "zeziphi iivithamini ezikumandongomane", "yintoni icarbohydrate kunye nexabiso leprotheyini yamandongomane", "ingaba amandongomane akwenza ukuba utyebe" iimpendulo kwimibuzo yakho...

Ixabiso leSondlo lamandongomane

Inyaniso yezondlo: I-Peanut, i-Raw - 100 grams

I-Peanut Fat Ratio

Inomthamo ophezulu weoli. Umxholo weoli ukwinqanaba le-44-56% kwaye uninzi oleic acid (40-60%) kunye linoleic acidtNgamafutha e-mono kunye ne-poly unsaturated.

Ixabiso leProtheyini yamandongomane kunye nexabiso

Ngumthombo olungileyo weprotheyini. Umxholo weprotheyini usuka kwi-22-30% yeekhalori, okwenza i-peanuts ibe ngumthombo ocebileyo weprotheyini yezityalo.

I-Arachin kunye ne-conarachin, eyona proteni ininzi kule nut, inokubangela ukuphazamiseka okunamandla kunye nokubeka ubomi esichengeni kwabanye abantu.

Ixabiso le-Peanut Carbohydrate

Isixa secarbohydrates siphantsi. Enyanisweni, umxholo we-carbohydrate kuphela ngu-13-16% wesisindo esipheleleyo.

Iphantsi kwi-carbohydrates, iphezulu kwiprotheni, amafutha kunye nefiber ipeanut, ukutya okuphantsi kakhulu, umlinganiselo wendlela i-carbohydrate engena ngayo ngokukhawuleza kwigazi emva kokutya kwisalathiso se-glycemic uye. Ngoko ke, ifanelekile kubantu abanesifo seswekile.

IiVithamini kunye neeMinerali kwiiNtoti

La mandongomane ngumthombo obalaseleyo weevithamini kunye neeminerali ezahlukeneyo. Oku kulandelayo kuphezulu kakhulu kwi:

Biotin

Ngokukodwa kubaluleke kakhulu ngexesha lokukhulelwa, eyona nto ingcono biotin enye yemithombo.

copper

Ukunqongophala kobhedu kunokubangela iziphumo ezibi kwimpilo yentliziyo.

Niacin

Ikwabizwa ngokuba yi-vitamin B3 niacin Inemisebenzi emininzi ebalulekileyo emzimbeni. Yehlisa umngcipheko wesifo sentliziyo. 

I-Folate

Vitamin B9 okanye ifolic acid Ikwabizwa ngokuba yi-folate, i-folate inemisebenzi emininzi ebalulekileyo kwaye ibaluleke kakhulu ngexesha lokukhulelwa.

Manganese

Landela into efumaneka emanzini okusela kunye nokutya.

Ivithamin E

I-antioxidant enamandla efumaneka kwiimali eziphezulu kukutya okunamafutha.

Thiamine

Enye yeevithamini B, eyaziwa ngokuba yi-vitamin B1. Inceda iiseli zomzimba ziguqule iicarbohydrates zibe amandla kwaye ibalulekile ekusebenzeni kwentliziyo, izihlunu kunye nenkqubo yemithambo-luvo.

phosphorus

IndongomaneIngumthombo omhle we-phosphorus, odlala indima ebalulekileyo ekukhuleni nasekugcinweni kwezicubu zomzimba.

wemagniziyam

Yiminerali yokutya ebalulekileyo enemisebenzi eyahlukeneyo. wemagniziyam Kucingelwa ukuba ikhusela isifo sentliziyo.

Ezinye iiCompounds zeZityalo

AmandongomaneIqulethe iintlobo ezahlukeneyo zezityalo ze-bioactive kunye ne-antioxidants. Njengeziqhamo ezininzi, isityebi kwi-antioxidants.

Uninzi lwe-antioxidants iqokobhe lamandongomaneLe ndawo ayifane ityiwe. i-peanut kernelIikhompawundi ezimbalwa eziphawulekayo zezityalo ezifunyenwe kwi

p-Coumaric acid

kumandongomaneeyipolyphenol, enye yezona antioxidants eziphambili.

Resveratrol

Yi-antioxidant enamandla enokunciphisa umngcipheko womhlaza kunye nesifo senhliziyo. Resveratrol Ifumaneka kakhulu kwiwayini ebomvu.

Ii-isoflavones

Yiklasi ye-antioxidant polyphenols, eyona nto ixhaphakileyo yi-genistein. Phytoestrogens I-Isoflavones, ezihlelwe njenge

I-Phytic Acid

Ifunyenwe kwimbewu yezityalo (kuquka amandongomane) i-phytic acidinokuphazamisa ukufunxwa kwe-iron kunye ne-zinc kokunye ukutya.

IiPhytosterols

Amandongomane oyile iqulethe izixa ezibalulekileyo phytosterols, eyona ixhaphakileyo ibeta-sitosterol. I-Phytosterols iphazamisa ukufunxwa kwe-cholesterol kwindlela yokugaya.

Ziziphi iiNzuzo zamandongomane?

Iluncedo kwimpilo yentliziyo

ukutya amandongomaneinokunceda ukukhusela kwi-coronary heart disease (CHD). Uphononongo olwenziwe yiHarvard School of Public Health lufumanise ukuba le nati inokwehlisa i-cholesterol embi (LDL).

I-cholesterol embi ibangela ukwakheka kwe-plaque kwimithambo yegazi. Uphononongo lweempuku lukwaphawule ukuba i-polyphenol-rich-rich peanut skin extract inokunciphisa ukudumba okubangela isifo sentliziyo.

AmandongomaneI-resveratrol kwigalikhi inezakhiwo ze-antioxidant ezinokunceda ukulwa nesifo senhliziyo. Ke ngoko, ineempembelelo ezifanayo ze-cardioprotective njengokunye ukutya okuqukethe i-resveratrol.

Uphononongo olukhokelwa yiDyunivesithi yasePurdue lwafumanisa ukuba ukusetyenziswa kwepeanut rhoqo kwehlisa i-triglycerides kwaye kuphucula ngakumbi impilo yentliziyo. Esi siphumo singabalelwa kubukho be-monounsaturated fatty acids, i-folate kunye ne-magnesium.

Ukongeza, kuphononongo olwenziwe yiYunivesithi yaseMarmara malunga neempuku, ipeanutKufunyenwe ukunyusa amanqanaba e-cholesterol elungileyo.

Ngamana uncedo ukunciphisa umzimba

iikhalori kwi-peanuts Iphezulu kakhulu kodwa inegalelo ekulahlekeni kobunzima kunokuba bufumane ubunzima. Kuba kukutya okuxineneyo kwamandla.

Yiyo loo nto ukuyitya njenge-snack kunokukunceda ukuba utye iikhalori ezimbalwa kamva ngemini. Xa isetyenziswe njenge-aperitif emva kokutya, idala ukuziva ugcwele. Oku kunokunceda ukunciphisa umzimba.

Izifundo, ipeanut kwaye ibonisa ukuba ukusetyenziswa kwebhotolo ye-peanut kunokunyusa ukuvakalelwa kokuzala. 

Ikhusela amatye enyongo

ukutya amandongomaneinxulunyaniswe nomngcipheko ophantsi we-gallstones. Uphononongo olwenziwe yiHarvard Medical School kunye neBrigham kunye neSibhedlele sabasetyhini (iBoston) bafumanisa ukuba ukusetyenziswa kwepeanut kunokunciphisa umngcipheko we-gallstones. 

Inganceda ukulawula iswekile yegazi

esidlweni ipeanut Ukutya ibhotolo yamandongomane okanye ibhotolo yamandongomane ayinyusi amanqanaba eswekile yegazi. Inomlinganiselo we-GI (glycemic index) we-15.

yeAmerican Diabetes Association ipeanutYiyo loo nto eyibiza ngokuba yi-superfood yesifo seswekile. Ifiber ekula mandongomane inceda ukuthoba amanqanaba eswekile yegazi. Kwakhona iqulethe i-magnesium kunye namanye amafutha anempilo adlala indima kulo mba.

Inokunciphisa ingozi yomhlaza

Amandongomane Ukusetyenziswa kwamandongomane afana AmandongomaneI-isoflavones, i-resveratrol kunye ne-phenolic acid efunyenwe kuyo ineempawu ze-anticancer ezinokunceda ukunciphisa umngcipheko womhlaza.

Uphononongo olwenziwe eNetherlands ipeanut yafumanisa ukuba ukuthathwa komhlaza webele kwakunxulunyaniswa nomngcipheko oncitshisiweyo womhlaza webele we-postmenopausal. Ikwafunyaniswa ukunqanda isisu kunye ne-esophageal cancers phakathi kwabantu abadala baseMelika.

Xa kuthelekiswa, abantu abangatyanga naziphi na iindongomane okanye ibhotolo yamandongomane babenomngcipheko omkhulu wokuba nomhlaza.

kodwa ipeanut kwaye kukho inkxalabo malunga nomhlaza. Amandongomane asenokungcoliswa yi<em>aflatoxins, intsapho yeetyhefu eziveliswa ngumngundo othile.

Ezi tyhefu zinokunyusa umngcipheko womhlaza wesibindi. Uphononongo oluqhutywe yiYunivesithi yaseGeorgia lufumene ukuba i-resveratrol kumxholo wayo inezixhobo ezinamandla ze-antioxidant ezinceda ukunciphisa umngcipheko womhlaza.

Inganyanga ukungasebenzi kakuhle kwe-erectile

AmandongomaneItyebile kwi-arginine, i-amino acid ebalulekileyo. I-Arginine ifundwe ngokubanzi njengonyango olunokwenzeka lwe-erectile dysfunction.

Uphando olongezelelweyo luyafuneka ukuqonda ukuba i-arginine yodwa inokunceda ukuphatha ukungasebenzi kakuhle kwe-erectile.

Nangona kunjalo, uphando luqinisekisa ukuba ukulawulwa komlomo kwale amino acid kunye ne-herbal supplement (ebizwa ngokuba yi-pycnogenol) inokunyanga ukungasebenzi kakuhle kwe-erectile.

Inika amandla

AmandongomaneNgumthombo otyebileyo weprotheyini kunye nefiber, enceda ukuguqula icarbohydrates ibe ngamandla. Umxholo weprotheyini yamandongomanemalunga ne-25% yeekhalori zayo zizonke. Ukudibanisa i-fiber kunye neprotheni kule nut inciphisa inkqubo yokugaya ukuze kube lula ukukhululwa kwamandla emzimbeni. 

Inokuphelisa iimpawu ze-polycystic ovary syndrome (PCOS)

Kukho uphando oluncinci malunga noku. ubungqina obungamanga, ipeanutIbonisa ukuba ngenxa yokuba iqulethe amafutha e-monounsaturated, inokunceda ukunyanga i-PCOS. Olunye uphando luthi ukutya okuphezulu kula mafutha kunokunceda ukuphucula iprofayili ye-metabolic yabasetyhini abane-PCOS.

Ineempawu ze-antioxidant

Amandongomane Isityebi kwiikhompawundi ezininzi zezityalo kunye ne-antioxidants. Uninzi lwale mixube lufumaneka kwixolo layo. Ezinye zezi zityalo zezityalo ziquka i-resveratrol, i-coumaric acid, kunye ne-phytosterols, ezinceda ukuphazamisa ukufunxa kwe-cholesterol, i-isoflavones, kunye ne-phytic acid efumaneka kwimbewu yezityalo.

Ikhusela kwisifo sika-Alzheimer

Amandongomane Ukutya okutyebileyo kwi-niacin, okufana ne-niacin, khusela kwisifo sika-Alzheimer kunye nokuncipha kwengqondo okunxulumene neminyaka.

Ngumthombo ogqwesileyo we-niacin kunye ne-vitamin E, zombini ezikhusela kwi-Alzheimer's disease. Uphononongo lwabantu abangama-65 abaneminyaka engama-4000 nangaphezulu bafumanise ukuba i-niacin ekutyeni yacotha izinga lokuhla kwengqondo.

IiNzuzo zamandongomane kuLusu

Ngokobungqina obungenambaliso, ukusetyenziswa kwepeanut Inokukhusela ulusu ekutshisweni lilanga kunye nomonakalo. AmandongomaneI-Vitamin E, i-magnesium kunye ne-zinc equlethwe kuyo inokulwa neebhaktheriya kwaye yenza ulusu lukhanye.

I-antioxidant efunyenwe kule nut beta-caroteneInokunceda ukuphucula impilo yesikhumba. Nangona kunjalo, uphando kweli cala lulinganiselwe.

IiNzuzo zeNwele zamandongomane

Amandongomane Ekubeni iqulethe zonke ii-amino acids kunye neeprotheyini ezininzi, inokuhambelana nokukhula kweenwele.

Yintoni Eyingozi Ngamandongomane?

Ngaphandle kwe-allergies, ukutya amandongomane Akukho miphumo mibi eye yabonwa. Nangona kunjalo, ngamanye amaxesha inokungcoliswa yi-aflatoxin eyityhefu.

Ityhefu yeAflatoxin

Amandongomane uhlobo lokungunda oluthi ngamanye amaxesha luvelise into eyityhefu ebizwa ngokuba yi-aflatoxin ( Aspergillus flavus ) inokosulelwa yi

Ezona mpawu ziphambili zetyhefu ye-aflatoxin kukuphelelwa ngumdla wokutya nokuba tyheli kwamehlo (jaundice), iimpawu eziqhelekileyo zeengxaki zesibindi.

Ityhefu emandla ye-aflatoxin inokubangela ukusilela kwesibindi kunye nomhlaza wesibindi.

Umngcipheko wosulelo lwe-aflatoxin, i-peanut yakho Ixhaphakile kwimozulu eshushu kunye neemeko ezifumileyo, ngakumbi kwiindawo ezishushu.

Ungcoliseko lweAflatoxin emva kokuvuna i-peanut yakho Inokuthintelwa ngokufanelekileyo ngokuyomisa ngokufanelekileyo kunye nokugcina ubushushu kunye nomswakama ophantsi ngexesha lokugcinwa.

Antinutrient substances

Amandongomaneiqulethe ezinye izinto eziqhubekayo ezithintela ukufunxwa kwesondlo kunye nokunciphisa ixabiso layo lesondlo. IndongomanePhakathi kwe-antinutrients kwiintlanzi, i-phytic acid iphawuleka ngokukodwa.

I-Phytic acid (phytate) ifumaneka kuzo zonke iimbewu ezidliwayo, amantongomane, iinkozo kunye nemifuno. Indongomaneta iyahluka phakathi 0.2-4.5%. I-Phytic acid inqanda ukuxutywa kwesinyithi kunye ne-zinc kwindlela yokugaya. Ke ngoko, ukusetyenziswa kwale nut kunokufaka isandla kukusilela kwezi zimbiwa ngokuhamba kwexesha.

I-Phytic acid ngokuqhelekileyo ayinakukhathazeka phakathi kwabo badla ukutya okunokulinganisela kunye nabadla inyama rhoqo. Ngakolunye uhlangothi, kunokuba yingxaki kwezinye iindawo apho imithombo yokutya engundoqo i-grains okanye i-legumes.

ukwaliwa kwamandongomane

Amandongomane Yenye yezinto ezisi-8 ezixhaphakileyo zokutya. ukwaliwa kwamandongomane Isenokuba nzima, ibeke ubomi esichengeni. ukwaliwa kwamandongomaneinto abantu abanayo ipeanut kunye neemveliso zamandongomane kufuneka ziphetshwe.

Agcinwa Njani kwaye Agcinwa Phi Amandongomane?

Iqokobhe kwaye ikhutshwe i-shelled igcinwe kwindawo epholileyo ipeanutUbomi beshelufu kwi-1 ukuya kwiinyanga ezi-2. Ubomi babo beshelufu bunokwandiswa ukuya kwiinyanga ezi-4 ukuya kwezi-6 ukuba zigcinwe efrijini.

Ubomi beshelufu yokuvula ibhotela ye-peanut yi-2 ukuya kwiinyanga ezi-3 kwi-pantry kunye neenyanga ezi-6 ukuya kwezi-9 efrijini. Amandongomane anevumba kwaye angcamle bukrakra ukuba agcinwe kudlula umhla wawo wokuphelelwa kwawo.