Izinzuzo, Ukulimala, Amakhalori kanye Nenani Lokudla Okunempilo Kwamantongomane

Amantongomane, ngokwesayensi "I-Arachis hypogea waziwa ngo. Kodwa-ke, amantongomane awawona amantongomane ngokwezobuchwepheshe. Ingowomndeni we-legume ngakho-ke isemndenini owodwa nobhontshisi, udali kanye nesoya.

Amantongomane akuvamile ukudliwa luhlaza. Kunalokho, ikakhulukazi amantongomane okugazingiwe futhi anosawoti noma Ibhitela lamantongomane njengoba kudliwe.

Eminye imikhiqizo evela kuleli nati amafutha e-peanut, ufulawa wamantongomane ve amaprotheni e-peanutkuhlanganisa ini. Lezi zisetshenziswa ezinhlobonhlobo zokudla; ama-dessert, amakhekhe, i-confectionery, ukudla okulula namasoso, njll.

Ikinati Ngaphandle kokuba ukudla okumnandi, icebile ngamaprotheni, amafutha kanye nezakhi ezihlukahlukene ezinempilo.

Izifundo i-peanut yakho ibonisa ukuthi kungase kube usizo ekunciphiseni isisindo futhi kunciphise ingozi yesifo senhliziyo nemithambo yegazi. Isicelo "yini amakinati", "ziyini izinzuzo zamantongomane", "yimaphi amavithamini akumantongomane", "iyini inani lama-carbohydrate namaprotheni amakinati", "ingabe amakinati akwenza ukhuluphale" izimpendulo zemibuzo yakho...

Inani Lomsoco Lamantongomane

Amaqiniso Okunomsoco: Amantongomane, Aluhlaza - amagremu ayi-100

I-Peanut Fat Isilinganiso

Inamafutha aphezulu. Okuqukethwe kwamafutha kuphakathi kuka-44-56% futhi iningi i-oleic acid (40-60%) kanye i-linoleic acidtKungamafutha e-mono kanye ne-poly unsaturated.

I-Peanut Protein Value Nenani

Iwumthombo omuhle wamaprotheni. Okuqukethwe kwamaprotheni kusuka ku-22-30% wamakholori, okwenza amantongomane abe umthombo ocebile wamaprotheni asekelwe ezitshalweni.

I-Arachin ne-conarachin, iphrotheni eningi kakhulu kuleli nati, ingabangela ukungezwani okukhulu nokusabela okusongela ukuphila kwabanye abantu.

Inani le-Peanut Carbohydrate

Inani lama-carbohydrate liphansi. Eqinisweni, okuqukethwe kwe-carbohydrate kungu-13-16% kuphela wesisindo esiphelele.

Aphansi kuma-carbohydrate, aphezulu amaprotheni, amafutha kanye ne-fiber amantongomane, ukudla okuphansi kakhulu, isilinganiso sokuthi i-carbohydrate ingena ngokushesha kangakanani egazini ngemva kokudla kunkomba ye-glycemic unayo. Ngakho-ke, kufanelekile kubantu abanesifo sikashukela.

Amavithamini namaminerali kumakinati

Lamantongomane angumthombo omuhle kakhulu wamavithamini namaminerali ahlukahlukene. Okulandelayo kuphezulu kakhulu ku:

I-Biotin

Okubaluleke kakhulu ngesikhathi sokukhulelwa, okungcono kakhulu biotin omunye wemithombo.

ithusi

Ukuntula ithusi kungase kubangele imiphumela emibi empilweni yenhliziyo.

Niacin

Eyaziwa nangokuthi i-vitamin B3 niacin Inemisebenzi eminingana ebalulekile emzimbeni. Yehlisa ingozi yesifo senhliziyo. 

I-Folate

Vitamin B9 noma i-folic acid Eyaziwa nangokuthi i-folate, i-folate inemisebenzi eminingi ebalulekile futhi ibaluleke kakhulu ngesikhathi sokukhulelwa.

AmaManganese

Trace element etholakala emanzini okuphuza nokudla.

Vitamin E

Kuyi-antioxidant enamandla etholakala ngamanani aphezulu ekudleni okunamafutha.

I-Thiamine

Enye yamavithamini B, eyaziwa nangokuthi i-vitamin B1. Isiza amangqamuzana omzimba ukuguqula ama-carbohydrate abe amandla futhi kubalulekile ekusebenzeni kwenhliziyo, imisipha kanye nesimiso sezinzwa.

phosphorus

IkinatiIwumthombo omuhle we-phosphorus, edlala indima ebalulekile ekukhuleni nasekugcinweni kwezicubu zomzimba.

magnesium

Kuyiminerali ebalulekile yokudla enemisebenzi ehlukahlukene. magnesium Kucatshangwa ukuthi ivikela isifo senhliziyo.

Ezinye Izinhlanganisela Zezitshalo

AmantongomaneIqukethe ama-bioactive plant compounds ahlukahlukene kanye nama-antioxidants. Njengezithelo eziningi, inothile ngama-antioxidants.

Ama-antioxidants amaningi igobolondo lamantongomaneLe ngxenye ayivamile ukudliwa. i-peanut kernelIzinhlanganisela ezimbalwa eziphawulekayo zezitshalo ezitholakala ku

p-Coumaric acid

kumakinatiokuyi-polyphenol, enye yama-antioxidants ayinhloko.

Resveratrol

Kuyi-antioxidant enamandla enganciphisa ingozi yomdlavuza nesifo senhliziyo. Resveratrol Itholakala kakhulu ewayinini elibomvu.

Ama-Isoflavone

Kuyikilasi lama-polyphenols e-antioxidant, elivame kakhulu kuwo i-genistein. Ama-Phytoestrogens Ama-Isoflavones, ahlukaniswa njenge

I-Phytic Acid

Itholakala embewini yezitshalo (kuhlanganise namakinati) i-phytic acidkungakhinyabeza ukumuncwa kwe-iron ne-zinc kokunye ukudla.

Ama-Phytosterols

Amantongomane uwoyela uqukethe amanani abalulekile e-phytosterol, evame kakhulu i-beta-sitosterol. Ama-Phytosterols akhubaza ukumuncwa kwe-cholesterol emgudwini wokugaya ukudla.

Yiziphi Izinzuzo Zamantongomane?

Kuwusizo empilweni yenhliziyo

ukudla amakinatiingasiza ekuvikeleni isifo senhliziyo (i-CHD). Ucwaningo olwenziwa yi-Harvard School of Public Health luthole ukuthi leli nati lingehlisa amazinga e-cholesterol embi (LDL).

I-cholesterol embi idala ukwakheka kwama-plaque emithanjeni yegazi. Ucwaningo lwamagundane luphinde lwaphawula ukuthi i-polyphenol-rich rich peanut skin extract inganciphisa ukuvuvukala okubangela isifo senhliziyo.

AmantongomaneI-resveratrol kugalikhi inezindawo zokulwa ne-antioxidant ezingasiza ukulwa nesifo senhliziyo. Ngakho-ke, inemiphumela efanayo ye-cardioprotective njengokunye ukudla okuqukethe i-resveratrol.

Ucwaningo oluholwa yiNyuvesi yasePurdue lwathola ukuthi ukusetshenziswa kwamantongomane njalo kwehlisa i-triglycerides futhi kuthuthukisa impilo yenhliziyo. Lo mphumela ungabalelwa ebukhoneni be-monounsaturated fatty acids, i-folate ne-magnesium.

Ngaphezu kwalokho, ocwaningweni olwenziwe yi-Marmara University ngamagundane, amantongomaneKutholwe ukwandisa amazinga e-cholesterol enhle.

Kungasiza ukuncipha

ama-calories kumantongomane Iphezulu kakhulu kodwa inomthelela ekuncipheni kunesisindo somzimba. Ngoba iwukudla okunamandla.

Kungakho ukuwudla njengokudla okulula kungakusiza ukuthi udle amakhalori ambalwa kamuva ngosuku. Uma idliwe njenge-aperitif ngemva kokudla, idala umuzwa wokugcwala. Lokhu kungasiza ekunciphiseni isisindo.

Izifundo, amantongomane futhi ikhombisa ukuthi ukusetshenziswa kwebhotela le-peanut kungakhuphula umuzwa wokugcwala. 

Ivimbela amatshe enyongo

ukudla amakinatikuhlotshaniswa nengozi ephansi ye-gallstones. Ucwaningo olwenziwa yiHarvard Medical School neBrigham and Women’s Hospital (Boston) luthole ukuthi ukudla amakinati kungehlisa ingozi yokuba nenyongo. 

Ingasiza ukulawula ushukela wegazi

esidlweni amantongomane Ukudla ibhotela lamantongomane noma ibhotela lamantongomane akuwenyusi amazinga kashukela egazini. Ine-GI (inkomba ye-glycemic) engu-15.

we-American Diabetes Association amantongomaneYingakho ekubiza ngokuthi ukudla okudliwayo kwesifo sikashukela. I-fiber ekulamantongomane isiza ukunciphisa amazinga kashukela egazini. Iqukethe ne-magnesium namanye amafutha anempilo adlala indima kulokhu.

Ingase yehlise ingozi yomdlavuza

Amantongomane Ukusetshenziswa kwamantongomane njenge AmantongomaneI-isoflavones, i-resveratrol ne-phenolic acid etholakala kuyo inezindawo zokulwa nomdlavuza ezingasiza ukunciphisa ingozi yomdlavuza.

Ucwaningo olwenziwe eNetherlands, amantongomane ithole ukuthi ukudla umdlavuza webele kuhlotshaniswa nengozi encishisiwe yomdlavuza webele wangemva kokuya esikhathini. Kutholakale futhi ukuvimbela umdlavuza wesisu kanye ne-esophageal kubantu abadala asebekhulile baseMelika.

Lapho kuqhathaniswa, abantu abangawadli amantongomane noma ibhotela lamantongomane babesengozini enkulu yokuba nalo mdlavuza.

kodwa amantongomane futhi kukhona ukukhathazeka ngomdlavuza. Amantongomane angase angcoliswe i-aflatoxin, umkhaya wobuthi obukhiqizwa isikhunta esithile.

Lobu buthi bungandisa ingozi yomdlavuza wesibindi. Ucwaningo olwenziwa yiNyuvesi yaseGeorgia luthole ukuthi i-resveratrol kokuqukethwe kwayo inezinto ezinamandla zokulwa ne-antioxidant ezisiza ukunciphisa ingozi yomdlavuza.

Ingase yelaphe ukungasebenzi kahle kwe-erectile

AmantongomaneIcebile nge-arginine, i-amino acid ebalulekile. I-Arginine iye yafundwa kabanzi njengendlela yokwelapha engenzeka yokungasebenzi kahle kwe-erectile.

Ucwaningo olwengeziwe luyadingeka ukuze kuqondwe ukuthi i-arginine iyodwa ingasiza ekwelapheni ukungasebenzi kahle kwe-erectile.

Kodwa-ke, ucwaningo luqinisekisa ukuthi ukuphathwa ngomlomo kwale amino acid kanye nesithako se-herbal (okuthiwa i-pycnogenol) kungaphatha ukungasebenzi kahle kwe-erectile.

Inikeza amandla

AmantongomaneIwumthombo ocebile wamaprotheni kanye ne-fiber, esiza ukuguqula ama-carbohydrate abe amandla. Okuqukethwe kwamaprotheni kumantongomanecishe u-25% wengqikithi yama-calories ayo. Inhlanganisela yefayibha namaprotheni kuleli nati ibambezela inqubo yokugaya ukudla ukuze kube lula ukuphuma kwamandla emzimbeni. 

Inganciphisa izimpawu ze-polycystic ovary syndrome (PCOS)

Luncane kakhulu ucwaningo ngalokhu. ubufakazi obungajwayelekile, amantongomaneIbonisa ukuthi ngenxa yokuthi iqukethe amafutha e-monounsaturated, ingasiza ukwelapha i-PCOS. Olunye ucwaningo luthi ukudla okuphezulu kulawa mafutha kungasiza ekuthuthukiseni iphrofayili ye-metabolic yabesifazane abane-PCOS.

Inezici ze-antioxidant

Amantongomane Icebile kuma-compounds amaningi ezitshalo kanye nama-antioxidants. Iningi lalezi zinhlanganisela zitholakala emagxolweni awo. Ezinye zalezi zinhlanganisela zezitshalo zihlanganisa i-resveratrol, i-coumaric acid, ne-phytosterols, esiza ukuphazamisa ukumuncwa kwe-cholesterol, ama-isoflavones, ne-phytic acid etholakala embewini yezitshalo.

Ivikela isifo i-Alzheimer's

Amantongomane Ukudla okucebile nge-niacin, njenge-niacin, kuvikela isifo se-Alzheimer kanye nokuncipha kwengqondo okuhlobene neminyaka.

Iwumthombo omuhle kakhulu we-niacin novithamini E, womabili avikela isifo i-Alzheimer's. Ucwaningo olwenziwa kubantu abangu-65 abaneminyaka engu-4000 nangaphezulu luthole ukuthi i-niacin ekudleni yehlisa izinga lokuncipha kwengqondo.

Izinzuzo Zamantongomane Esikhumba

Ngokobufakazi obungajwayelekile, ukusetshenziswa kwamantongomane Ingavikela isikhumba ekushisweni yilanga nasekulimaleni. AmantongomaneI-Vitamin E, i-magnesium ne-zinc equkethwe kuyo ingalwa namagciwane futhi yenze isikhumba sikhanye.

I-antioxidant etholakala kuleli nati i-beta-caroteneKungasiza futhi ukuthuthukisa impilo yesikhumba. Kodwa-ke, ucwaningo ngale ndlela lulinganiselwe.

Izinwele Izinzuzo Amakinati

Amantongomane Njengoba iqukethe wonke ama-amino acid kanye namaprotheni amaningi, ingaba umphelelisi ekukhuleni kwezinwele.

Ziyini Izingozi Zamantongomane?

Ngaphandle kwe-allergies, ukudla amakinati Ayikho eminye imiphumela emibi eyabonwa. Nokho, ngezinye izikhathi ingangcoliswa i-aflatoxin enobuthi.

Ubuthi be-Aflatoxin

Amantongomane uhlobo lwesikhunta kwesinye isikhathi esikhiqiza into enobuthi ebizwa ngokuthi i-aflatoxin ( I-Aspergillus flavus ) ingangcoliswa yi

Izimpawu eziyinhloko zobuthi be-aflatoxin ukuphelelwa ukudla kanye nokuba phuzi kwamehlo (i-jaundice), izimpawu ezivamile zezinkinga zesibindi.

Ubuthi obukhulu be-aflatoxin bungabangela ukungasebenzi kwesibindi kanye nomdlavuza wesibindi.

Ingozi yokungcoliswa kwe-aflatoxin, i-peanut yakho Kuvamile esimweni sezulu esishisayo kanye nezimo ezinomswakama, ikakhulukazi ezindaweni ezishisayo.

Ukungcoliswa kwe-Aflatoxin ngemva kokuvuna i-peanut yakho Ingavinjelwa ngempumelelo ngokuyomisa kahle futhi ugcine izinga lokushisa nomswakama uphansi ngesikhathi sokugcina.

Izinto eziphikisanayo

Amantongomaneiqukethe ezinye izinto eziqhubekayo ezivimbela ukumuncwa kwesakhi futhi zinciphise inani laso lokudla okunempilo. IkinatiPhakathi kwama-antinutrients ezinhlanzi, i-phytic acid iphawuleka ngokukhethekile.

I-Phytic acid (phytate) itholakala kuzo zonke izimbewu ezidliwayo, amantongomane, okusanhlamvu kanye nemifino. Ikinatii-ta ihluka phakathi kuka-0.2-4.5%. I-Phytic acid ivimbela ukumuncwa kwensimbi ne-zinc emgudwini wokugaya ukudla. Ngakho-ke, ukusetshenziswa kwaleli nati kungase kube nomthelela ekuntulekeni kwalawa mamineral ngokuhamba kwesikhathi.

I-Phytic acid ngokuvamile ayikhathazeki phakathi kwalabo abadla ukudla okunomsoco nalabo abadla inyama njalo. Ngakolunye uhlangothi, kungase kube yinkinga kwezinye izindawo lapho imithombo yokudla eyinhloko kuyizinhlamvu noma imidumba.

ukungezwani ne-peanut

Amantongomane Ingenye yezinto ezingu-8 ezivame ukungezwani nokudla. ukungezwani ne-peanut Kungaba nzima, kubeke ukuphila engozini. ukungezwani ne-peanutlokho abantu abanakho amantongomane kanye nemikhiqizo yamakinati kufanele igwenywe.

Amantongomane Agcinwa Kanjani Futhi Kuphi?

Igobolondo futhi lingashiyiwe ligcinwe endaweni epholile amantongomaneImpilo yeshelufu yizinyanga ezi-1 kuye kwezi-2. Impilo yabo yeshalofu inganwetshwa ibe yizinyanga ezi-4 kuya kweziyisi-6 uma igcinwe esiqandisini.

Impilo yeshalofu yebhotela le-peanut evuliwe yizinyanga ezi-2 kuya kwezi-3 ku-pantry kanye nezinyanga ezingu-6 kuya kweziyi-9 esiqandisini. Amantongomane angahogela futhi anambithe ababayo uma egcinwe ngaphambi kosuku lokuphelelwa yisikhathi kwawo.