Amantongomane 101: Amaqiniso Okudla okunomsoco kanye Nezinzuzo Zezempilo

-Delile

• Amaqiniso ezomsoco
• Amafutha amakinati
• Amaprotheni wamantongomane
• AmaCarbs
• Amavithamini namaminerali
• Ezinye izinhlanganisela zezitshalo
• Ukwehla kwesisindo
• Ezinye izinzuzo zezempilo zamakinati
• Impilo yenhliziyo
• Ukuvimbela i-Gallstone
• Imiphumela emibi nokukhathazeka komuntu ngamunye
• Ubuthi be-Aflatoxin
• Izidakamizwa
• Ukungezwani kwamantongomane
• Okubalulekile

Amantongomane (Arachis hypogaea) yimidumba eyavela eNingizimu Melika.

Zihamba ngamagama ahlukahlukene, njengamantongomane, amantongomane, nama-goobers.

Ngaphandle kwegama labo, amakinati awahlobene namantongomane ezihlahla. Njengendumba, zihlobene nobhontshisi, udali, nesoya.

E-United States, amakinati awavamile ukudliwa eluhlaza. Esikhundleni salokho, zivame ukudliwa okugazingiwe noma njengebhotela lamantongomane.

Eminye imikhiqizo yamakinati ifaka uwoyela wamantongomane, ufulawa namaprotheni. Lezi zimpahla zisetshenziselwa ukudla okuhlukahlukene, njengama-dessert, amakhekhe, ama-confectionery, ukudla okulula, nososo.

Amantongomane acebile ngamaprotheni, amafutha, kanye nezakhi zomsoco ezinhlobonhlobo. Ucwaningo lukhombisa ukuthi amakinati angasiza nasekunciphiseni isisindo futhi axhumene nengozi encishisiwe yesifo senhliziyo.

Le ndatshana ikutshela konke odinga ukukwazi ngamakinati.

Amaqiniso ezomsoco

Nawa amaqiniso wokudla okunomsoco wama-ounces angu-3.5 (100 amagremu) amakinati aluhlaza:

• Amakholori: 567
• Amanzi: 7%
• Amaprotheni: 25.8 amagremu
• AmaCarbs: 16.1 amagremu
• Ushukela: 4.7 amagremu
• Umucu: 8.5 amagremu
• Amafutha: 49.2 amagremu
  • Kugcwalisiwe: 6.28 amagremu
  • Ama-monounsaturated: 24.43 amagremu
  • I-Polyunsaturated: 15.56 amagremu
  • I-Omega-3: 0 amagremu
  • I-Omega-6: 15.56 amagremu
  • Ukudlulisa: 0 amagremu

Amakinati agcwele amafutha anempilo namaprotheni asezingeni eliphakeme. Anamakholori amaningi futhi.

Amafutha amakinati

Amakinati anamafutha amaningi.

Eqinisweni, bahlukaniswa njengembewu kawoyela. Ingxenye enkulu yesivuno samantongomane emhlabeni isetshenziselwa ukwenza u-oyela wamantongomane (i-arachis oil).

Okuqukethwe kwamafutha kusuka ku-44-56% futhi ikakhulukazi kuqukethe amafutha e-mono- ne-polyunsaturated, iningi lawo elenziwe ngama-oleic ne-linoleic acid (1, 2, 3, 4,).

Amantongomane anamafutha amaningi, aqukethe ikakhulukazi ama-acid anama-mono- ne-polyunsaturated. Zivame ukusetshenziselwa ukwenza uwoyela wamantongomane.

Amaprotheni wamantongomane

Amakinati awumthombo omuhle wamaprotheni.

Okuqukethwe kwamaprotheni kusuka ku-22-30% wamakhalori ayo aphelele, okwenza amakinati abe umthombo omkhulu wamaprotheni asekelwe ezitshalweni (1, 3, 4).

Amaprotheni amaningi kakhulu kumantongomane, i-arachin kanye ne-conarachin, angaba ne-allergenic kakhulu kwabanye abantu, abangele ukusabela okusongela impilo ().

Ukudla kwesitshalo, amakinati awumthombo omuhle kakhulu wamaprotheni. Khumbula ukuthi abanye abantu bayaphikisana namaprotheni amakinati.

AmaCarbs

Amakinati aphansi kuma-carbs.

Eqinisweni, okuqukethwe kwe-carb kumayelana ne-13-16% kuphela yesisindo esiphelele (4,).

Njengoba uphansi kuma-carbs futhi unamaprotheni amaningi, amafutha ne-fiber, amakinati anenani eliphansi kakhulu le-glycemic (GI), okuyisilinganiso sokuthi ama-carbs angena ngokushesha kangakanani egazini lakho ngemuva kokudla (7).

Lokhu kubenza balungele abantu abanesifo sikashukela.

Amakinati aphansi kuma-carbs. Lokhu kubenza bakhethe ukudla okuhle kubantu abanesifo sikashukela.

Amavithamini namaminerali

Amakinati awumthombo omuhle kakhulu wamavithamini namaminerali ahlukahlukene, kufaka phakathi ():

• I-Biotin. Amakinati angenye yemithombo yokudla ecebe kakhulu ye-biotin, ebalulekile ngesikhathi sokukhulelwa (,).
• Ithusi. I-mineral trace mineral, ithusi ivame ukuba phansi ekudleni kwaseNtshonalanga. Ukushoda kungaba nemiphumela emibi empilweni yenhliziyo ().
• I-Niacin. Eyaziwa nangokuthi i-vitamin B3, i-niacin inemisebenzi ehlukahlukene ebalulekile emzimbeni wakho. Kuxhunyaniswe nokwehla kwengozi yesifo senhliziyo ().
• Umlingiswa. Eyaziwa nangokuthi i-vitamin B9 noma i-folic acid, i-folate inemisebenzi eminingi ebalulekile futhi ibaluleke kakhulu ngesikhathi sokukhulelwa ().
• AmaManganese. I-trace element, i-manganese itholakala emanzini okuphuza kanye nokudla okuningi.
• Uvithamini E. I-antioxidant enamandla, le vithamini ivame ukutholakala ngamanani aphezulu ekudleni okunamafutha.
• Thiamine. Elinye lamavithamini B, i-thiamine yaziwa nangokuthi i-vitamin B1. Kuyasiza amaseli omzimba wakho ukuguqula ama-carbs abe amandla futhi kubalulekile ekusebenzeni kwenhliziyo yakho, imisipha, kanye nohlelo lwezinzwa.
• I-Phosphorus. Amakinati awumthombo omuhle we-phosphorus, amaminerali adlala indima ebalulekile ekukhuleni nasekulondolozeni izicubu zomzimba.
• Magnesium. I-mineral ebalulekile yokudla enemisebenzi ehlukahlukene ebalulekile, ukudla okwanele kwe-magnesium kukholakala ukuthi kuvikela izifo zenhliziyo ().

Amakinati awumthombo omuhle kakhulu wamavithamini namaminerali amaningi. Lokhu kufaka phakathi i-biotin, ithusi, i-niacin, i-folate, i-manganese, i-vitamin E, i-thiamine, i-phosphorus, ne-magnesium.

Ezinye izinhlanganisela zezitshalo

Amantongomane aqukethe izinhlanganisela zezitshalo ezi-bioactive ezahlukahlukene kanye nama-antioxidants.

Eqinisweni, bacebile ngama-antioxidants njengezithelo eziningi (14).

Ama-antioxidants amaningi atholakala esikhunjeni samantongomane, esidliwa kuphela lapho amakinati eluhlaza ().

Lokho kusho ukuthi izinhlamvu zamantongomane zisabandakanya:

• p-Coumaric acid. Le polyphenol ingenye yama-antioxidants ayinhloko kumantongomane (14,).
• I-Resveratrol. I-antioxidant enamandla enganciphisa ingozi yomdlavuza nesifo senhliziyo, i-resveratrol itholakala kakhulu ewayinini elibomvu ().
• Isoflavones. Isigaba se-antioxidant polyphenols, ama-isoflavones ahlotshaniswa nemiphumela ehlukahlukene yezempilo ().
• I-Phytic acid. Kutholakala ezimbewini zezitshalo, kufaka phakathi amantongomane, i-phytic acid kungaphazamisa ukumuncwa kwensimbi ne-zinc kusuka kumakinati nokunye ukudla okudliwe ngasikhathi sinye (19).
• Ama-Phytosterol. Uwoyela wamantongomane uqukethe inani elikhulu lama-phytosterol, aphazamisa ukumuncwa kwe-cholesterol kusuka kumgudu wakho wokugaya ukudla (,).

Amakinati aqukethe izinhlanganisela zezitshalo ezahlukahlukene. Lokhu kufaka ama-antioxidants, njenge-coumaric acid ne-resveratrol, kanye nama-antinutrients afana ne-phytic acid.

Ukwehla kwesisindo

Amantongomane afundwe kabanzi maqondana nokugcinwa kwesisindo.

Yize enamafutha amaningi nama-khalori amaningi, amakinati awabonakali enikela ekutholeni isisindo ().

Eqinisweni, izifundo zokuhlola zibonise ukuthi ukusetshenziswa kwamantongomane kungasiza ekugcineni isisindo esinempilo futhi kunciphise ubungozi bokukhuluphala (,,,).

Lezi zifundo zonke ziyabheka, okusho ukuthi azikwazi ukufakazela ukubangelwa.

Kodwa-ke, isifundo esisodwa esincane, sezinyanga eziyisithupha kwabesifazane abanempilo siphakamise ukuthi lapho eminye imithombo yamafutha ekudleni okunamafutha amancane kushintshwa amakinati, yehla ngamakhilogremu ama-6.6 (3 kg) yize batshelwa ukuthi bagcine isisindo sabo sokuqala).

Olunye ucwaningo luthole ukuthi ngenkathi ama-ounces amathathu (89 amagremu) amakinati engezwa ekudleni kwansuku zonke kwabantu abadala abanempilo amasonto ayisishiyagalombili, awatholanga isisindo esikhulu njengoba bekulindelekile ().

Izici ezahlukahlukene zenza amakinati ukudla okwehlisa isisindo:

• Banciphisa ukudla ngokukhuthaza ukugcwala ngezinga elikhulu kunokunye ukudla okulula okuvamile, njengamaqebelengwane erayisi (,).
• Ngenxa yokuthi amakinati agcwaliswa kanjani, abantu babonakala benxephezela ukwanda kokusetshenziswa kwamantongomane ngokudla okuncane kokunye ukudla ().
• Lapho amakinati angakahlafunwa kahle ngokwanele, ingxenye yawo ingadlula ohlelweni lwakho lokugaya ukudla ngaphandle kokufakwa (,).
• Okuqukethwe okuphezulu kwamaprotheni namafutha e-monounsaturated kumantongomane kungakhuphula ukushisa kwekhalori (,).
• Amakinati awumthombo we-fiber engenakunyakaziswa yokudla, exhunywe nokwehla kwengozi yokuthola isisindo (,).

Amantongomane agcwalisa kakhulu futhi angabhekwa njengengxenye esebenzayo yokudla kwesisindo.

Ezinye izinzuzo zezempilo zamakinati

Ngaphezu kokudla okwehlisa isisindo, amakinati ahlotshaniswa nezinye izinzuzo zezempilo.

Impilo yenhliziyo

Isifo senhliziyo singesinye sezimbangela eziholela ekufeni emhlabeni wonke.

Ucwaningo lokuhlola lukhombisa ukuthi ukudla amakinati, kanye nezinye izinhlobo zamantongomane, kungavikela ezifweni zenhliziyo (,,).

Lezi zinzuzo kungenzeka ziwumphumela wezici ezahlukahlukene (,,).

Ngokuphawulekayo, amakinati aqukethe izakhi zomzimba ezinempilo. Lokhu kufaka phakathi i-magnesium, i-niacin, ithusi, i-oleic acid, nama-antioxidants amaningi, njenge-resveratrol (,,,).

Ukuvimbela i-Gallstone

Amatshe amatshe athinta cishe abantu abangu-10-25% wabantu abadala e-United States ().

Izifundo ezimbili zokubheka ziphakamisa ukuthi ukusetshenziswa kaningi kwamantongomane kunganciphisa ubungozi bamatshe enyongo kwabesilisa nabesifazane (,).

Njengoba ama-gallstones amaningi enziwe yi-cholesterol, umphumela wokwehlisa i-cholesterol yamantongomane kungaba yimbangela ().

Izifundo ezengeziwe ziyadingeka ukuqinisekisa lokhu okutholakele.

Njengomthombo wezakhi eziningi ezinempilo yenhliziyo, amakinati angasiza ekuvimbeleni isifo senhliziyo. Ngaphezu kwalokho, banganciphisa ubungozi bakho benyongo.

Imiphumela emibi nokukhathazeka komuntu ngamunye

Ngaphandle kokungezwani komzimba, ukudla amakinati akuxhunywanga emiphumeleni emibi eminingi.

Noma kunjalo, kukhona okunye ukukhathazeka kwezempilo okufanele kubhekwe.

Ubuthi be-Aflatoxin

Amakinati kwesinye isikhathi angangcoliswa uhlobo lwesikhunta (I-Aspergillus flavus) ekhiqiza i-aflatoxin.

Izimpawu eziyinhloko zobuthi be-aflatoxin zihlanganisa ukulahlekelwa isifiso sokudla kanye nokuguquka kombala okuphuzi kwamehlo (i-jaundice), okuyizimpawu ezijwayelekile zezinkinga zesibindi.

Ubuthi obubi be-aflatoxin bungaholela ekuhlulekeni kwesibindi nomdlavuza wesibindi ().

Ingozi yokungcola kwe-aflatoxin incike ekutheni amantongomane agcinwa kanjani. Ubungozi buyanda ngezimo ezifudumele nezinomswakama, ikakhulukazi ezindaweni ezishisayo.

Ukungcola kwe-Aflatoxin kungavinjelwa ngempumelelo ngokumisa kahle amakinati ngemuva kokuvuna nokugcina izinga lokushisa nomswakama uphansi ngesikhathi sokugcina ().

Izidakamizwa

Amantongomane aqukethe izidalwa eziningi, okuyizinto eziphazamisa ukumuncwa kwakho kwezakhamzimba futhi ezinciphisa inani lokudla okunempilo.

Kwama-antinutrients kumantongomane, i-phytic acid iphawuleka ikakhulukazi.

I-Phytic acid (i-phytate) itholakala kuzo zonke izimbewu ezidliwayo, amantongomane, okusanhlamvu, nemidumba. Kumakinati, isukela ku-0.2-4.5% ().

I-Phytic acid inciphisa ukutholakala kwensimbi ne-zinc kumakinati, kwehlise inani lazo lokudla okunomsoco kancane (19).

Lokhu imvamisa akukhona ukukhathazeka ekudleni okulinganiselwe kahle naphakathi kwalabo abadla inyama njalo. Noma kunjalo, kungaba yinkinga emazweni asathuthuka lapho imithombo yokudla eyinhloko kuyizinhlamvu noma imidumba.

Ukungezwani kwamantongomane

Amakinati angenye yezinto ezivame kakhulu ukwaliwa ukudla.

Ukungezwani komzimba namantongomane kulinganiselwa ukuthi kuthinta cishe i-1% labantu baseMelika ().

Ukwelashwa kwamakinati kusongela impilo, kanti amakinati kwesinye isikhathi abhekwa njenge-allergen esibi kakhulu ().

Abantu abanalesi sifo kufanele bagweme wonke amakinati nemikhiqizo yamakinati.

Kunokwehliswa okuningana kwamantongomane, kufaka phakathi ukungcoliswa okungaba khona kwe-aflatoxin, okuqukethwe kwe-phytic acid, kanye nokusabela okweqile komzimba.

Okubalulekile

Amakinati athandwa kakhulu njengoba enempilo.

Ziwumthombo omuhle kakhulu osuselwe ezitshalweni futhi zinamavithamini amaningi, amaminerali, kanye nezinhlanganisela zezitshalo.

Zingaba wusizo njengengxenye yokudla kwesisindo futhi zinganciphisa ubungozi besifo senhliziyo namatshe enyongo.

Kodwa-ke, njengoba unamafutha amaningi, le legume ingukudla okunama-kilojoule amaningi futhi akufanele idliwe ngokweqile.