Peanuts hi kan ei duh zawng zawng a ni. Kan inhmukhawm mai mai te, movie kan en lai te, kan thiante nena kan inbiak lai te hian peanuts engemaw zat kan ei thei hi a ropui lo em ni? Mahse, heng buhfai tui tak takte hi kan taksa tan eng angin nge a tha tih i ngaihtuah ngai em, a nih loh leh a chang chuan a tichhe thei em? Vawiin hian a thatna leh that lohna te, hriselna atana thatna te, kan fimkhur tur thil te i sawi dawn nia.
Peanuts hi eng nge ni tak tak?
Mi tam tak chuan peanut hi cashew leh almond ang chi nut chi khat niin an ngai. Mahse chu chu a takah chuan a ni lo. Peanuts hi legume chi khat a ni a, chu chu kan ei thin peas, soybean leh lentils te nen hian thlai chi khata mi an ni tihna a ni. "Groundnuts" an ti bawk. Chu chu thing chungah ni lovin, thlai rah angin lei hnuaiah an thang vang a ni.
History i en chuan he peanut plant hi South America atanga lo chhuak niin an sawi. Kum 3,500 vel zeta upa, buhfai ang maia siam leilung bêl pawh chutiang hmunah chuan hmuh a ni tawh a ni. Chuvangin hei hi chaw hlui leh hlu tak a ni.
Peanuts ei hian hriselna atana a thatna
Peanuts hi snack tui tak mai a ni lo va, superfood packed with nutritional value a ni. Buhfai hian kan taksa tan eng hlawkna nge a thlen tih i lo en ang u.
1. Lung hriselna atan a tha hle
"Thinlung tana tha" kan ngaihtuah hian walnut leh almond ang chi nut kan ngaihtuah thin. Mahse zirchiannaah chuan buhfai pawh hian chutiang bawka hlawkna a nei tih hmuhchhuah a ni.
Peanuts hian monounsaturated leh polyunsaturated fatty acids a pai tam hle a, kan taksa tan a hlawkthlak hle. Heng thau "tha" te hian kan taksaa cholesterol tha lo (LDL cholesterol) level a ti tlem a ni. Thisen sang control turin an pui bawk. Hei hian natna khirh tak tak, lung natna leh stroke te a ti tlem a ni. Tin, buhfai hian taksaa inflammation tihziaawmna atan a pui bawk a, a chhan chu he inflammation hi thinlung natna thlentu pakhat a nih vang a ni.
2. I taksa rihna tihtlem nan a pui
Ngaihtuah teh, taksa rihna tihtlem tum tu emaw chuan buhfai a ei thei ang em? A chhanna chu "yes" tih a ni. Peanuts hian protein leh fiber a pai tam hle. Hei hian ei tlem i ei hnuah pawh i rilru a ti hahdam hle. Hei hian ei tam lutuk control turin a pui a ni.
Zirchianna thenkhatah chuan nitin buhfai tlem tawk ei hian taksa rihna a tipung lo tih an hmuchhuak. Dik tak chuan, i taksa rihna tihtlem nan pawh a pui thei che a ni.
3. Zunthlum vei theihna a ti tlem
Peanuts hi glycemic hniam tak ei tur a ni . A awlsam zawngin, buhfai ei hian i thisen sugar level a ti sang lo. Zirna hrang hrangah chuan buh ei hian type 2 diabetes vei theihna a ti tlem thei tih hmuhchhuah a ni .
4. Cancer laka invenna atan a pui
Antioxidants leh resveratrol te hi peanuts ah a awmPeanut-ah hian phytochemicals catechins te a awm a. Research atanga a lan dan chuan hengte hian cancer cells te lo thang lian lo turin a pui thin. A bik takin, kum upa zawkte chuan buh leh butter ei hian pum cancer chi khat (`gastric noncardia adenocarcinoma`) an neih theihna chu an tihziaawm thei tih hmuhchhuah a ni.
5. Thluak hnathawh leh hriatrengna a titha
Peanut hian niacin, vitamin E, leh resveratrol te ang chi nutrients a pai tam hle. Chûngte chuan Alzheimer natna laka invenna a ṭanpui thei a ni . A bik takin, vitamin E hi natural foods, peanuts ang chi atanga lak hi pill form-a ei ai chuan thluak tan a hlawk zawk tih hmuhchhuah a ni.
Peanuts ei leh in lama hlutna
Peanuts hi nutritional powerhouse a ni. An eitur tha ber berte leh kan taksa tana an tih dan te han thlir ila.
| Feed chi hrang hrang | Taksa tana rawngbawlna |
|---|---|
| Protein a awm a | Muscle thanna leh taksa cell siamthatna atan a pawimawh hle. |
| Unsaturated Fats a awm lo | Thinlung a venghim a, cholesterol tha lo level a tihniam bawk. |
| Fiber a ni | Digestion a ti awlsam a, constipation a veng a, fullness feeling a pe bawk. |
| Niacin (Niacin - Vitamin B3) tih hi a tha hle. | Chaw ei chu chaknaah a chantir thei. |
| Vitamin E a awm a | Antioxidant chak tak a ni. Cell tichhe thei free radicals lakah a venghim. |
| Magnesium a ni | Thisen sang, sugar level, leh taksa ruh hnathawh control nan a pawimawh hle. |
Hetah hian dry-roasted peanuts ounce 1 (gram 28 vel, chu chu serving khatah peanut 35 vel a ni):
- Calorie: 180 a ni
- Protein: Gram 8 a ni
- Thau: Gram 15 a ni
- Fiber: gram 2 a ni
Buh ei huna fimkhur tur thil
Eng ang pawhin buhfai hi hlawkpui mah se, fimkhur a ngaih chang a awm. Peanut hian mi zawng zawng tan hlawkna inang a pe lo.
1. Peanut Allergy a awm thei
Hei hi a pawimawh ber a ni. Khawvela food allergy nei tam ber pakhat chu peanuts hi a ni. Mi ṭhenkhat tân chuan hei hi a na hle thei a ni .
| Allergy level a ni | Natna |
|---|---|
| Allergy tlangpui a awm | Itching, nausea, hmai hring. |
| Allergy na tak (Anaphylaxis) a awm thei. | Thâwk harsa, hriatna hloh, luak chhuak, seizure, rilru na, lei emaw hmui emaw a hring, mutthilh lutuk, luak chhuak. |
Warning: Peanuts ei hnua heng symptoms te hi i neih chuan, a bik takin a nasat chuan , damdawi in Emergency Department (ETU) ah kal nghal rawh . Hei hi nunna atana hlauhawm tak a ni thei. Symptoms na lo tak tak i nei a nih pawhin doctor pan ngei ngei tur a ni.
2. Chaw ei leh in lama harsatna nei
Mi thenkhatin buhfai allergy nei lo mahse, ei tam lutuk hian pum a ti na thei a, pum a ti na thei bawk. Chuvangin i ei tur chu a rawt zat (ni khatah ounce 1 vel) chauh tihtlem a tha ber .
3. Food Poisoning
A châng chuan buhfai hi a khawl ṭhat loh chuan natna hrik ṭha lo tak tak a lo piang chhuak thei a ni. Bacteria Salmonella emaw fungus Aspergillus flavus emaw hi a lo thang lian thei a ni. Chuvangin, buhfai hi rintlak tak tak atanga lei leh package tha tak takah lei a pawimawh hle.
4. Chi leh sugar a dah tel bawk
Store-a buhfai ṭhenkhat chuan an thlum tihpun nan chi an dah tam lutuk a ni. Tin, peanut butter hian sugar leh chi a dah tam lutuk pawh a ni thei . Hengte hi taksa tan a tha lo. Chuvangin package-a label chhiar la, chi leh sugar dah tlem emaw, engmah dah tel lo emaw product thlang rawh.
Take-Home Thuchah a ni
- Peanuts hi eitur tha tak a ni a, protein, thau hrisel, vitamin, leh mineral tamna a tam hle.
- Peanut hi thinlung hriselna atan a \angkai hle a, taksa rihna tihtlem nan, zunthlum vei theihna a ti tlem a, thluak hnathawhna atan a \angkai hle.
- Eng ang pawhin tha mahse, a tlem berah ei a pawimawh. Ni khatah buhfai 30-35 (1 ounce) ei a tawk.
- Peanut allergy i neih chuan ei vek loh tur. Allergy symptoms i neih chuan doctor advice la nghal rawh.
- Store atanga peanut emaw peanut butter emaw i lei dawnin, chi leh sugar tamna dah telte chu pumpelh rawh . Label chu ngun takin chhiar la.
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