Iipeanut zizinto esizithandayo ukuzitya sonke. Akumnandi na ukukwazi ukutya iipeanut ngelixa sihleli nje, sibukele imuvi, okanye sincokola nabahlobo? Kodwa ngaba wakha wacinga ngendlela ezi peanut zimnandi ngayo emizimbeni yethu, okanye ukuba ngamanye amaxesha zinokuba yingozi? Namhlanje, masithethe ngezinto ezilungileyo nezingalunganga, iingenelo zempilo, kunye nezinto ekufuneka sizilumkele.
Zithini kanye kanye iipeanuts?
Abantu abaninzi bacinga ukuba amandongomane luhlobo lwe-nut ezifana ne-cashews kunye ne-almonds. Kodwa oko akunjalo ngokwenene. Amandongomane luhlobo lwe-legume, oko kuthetha ukuba akwintsapho enye yezityalo njengee-peas, ii-soybeans, kunye neelentile esizityayo. Akwabizwa ngokuba yi-"Groundnuts." Kungenxa yokuba akhula phantsi komhlaba njengesiqhamo sesityalo, endaweni yemithi.
Ukuba ujonga imbali, kuthiwa esi sityalo samandongomane sivela eMzantsi Melika. Kwaneembiza zodongwe ezenziwe ngendlela yamandongomane, ezineminyaka emalunga ne-3,500 ubudala, zifunyenwe kwezo ndawo. Ngoko ke oku kukutya okudala kakhulu nokuxabisekileyo.
Iingenelo zempilo zokutya amandongomane
Iipeanut azisiso nje isidlo esimnandi, zizinto zokutya ezikumgangatho ophezulu ezizaliswe zisondlo. Makhe sibone ukuba zeziphi iingenelo eziziswa ziipeanut emizimbeni yethu.
1. Ilungele kakhulu impilo yentliziyo
Xa sicinga "ngezinto ezilungileyo entliziyweni," sicinga ngamandongomane afana nee-walnuts kunye nee-almond. Kodwa uphando lufumanise ukuba amandongomane nawo aneenzuzo ezifanayo.
Amandongomane atyebile kwi -monounsaturated kunye ne-polyunsaturated fatty acids, eziluncedo emizimbeni yethu. La mafutha "alungileyo" anciphisa inqanaba le-cholesterol embi (i-LDL cholesterol) emizimbeni yethu. Akwanceda ukulawula uxinzelelo lwegazi. Oku kunciphisa umngcipheko wezifo ezinzulu ezifana nesifo sentliziyo kunye ne-stroke. Ukongeza, amandongomane anceda ekunciphiseni ukudumba emzimbeni, kuba oku kudumba yenye yezizathu zesifo sentliziyo.
2. Inceda ekunciphiseni umzimba
Cinga ngayo, ngaba umntu ozama ukunciphisa umzimba angatya amandongomane? Impendulo ithi "ewe". Amandongomane atyebile kwiproteni nakwifayibha. Oku kukwenza uzive uhluthi nangona utye kancinci. Oku kunceda ekulawuleni ukutya kakhulu.
Ezinye izifundo zibonise ukuba ukutya umlinganiselo ophakathi weepinati yonke imihla akubangeli ukutyeba. Enyanisweni, kunokukunceda unciphise umzimba.
3. Yehlisa umngcipheko wesifo seswekile
Amandongomane kukutya okune-glycemic ephantsi . Ngamafutshane, ukutya amandongomane akubangeli ukuba amanqanaba eswekile egazini lakho anyuke. Izifundo zibonise ukuba ukutya amandongomane kunokunciphisa umngcipheko wesifo seswekile sohlobo lwesibini .
4. Inceda ekukhuseleni umhlaza
Ii-antioxidants kunye ne -resveratrol kwiindongomaneIipeanut ziqulathe ii-phytochemicals ezifana nee-catechins. Uphando lufumanise ukuba ezi zinto zinceda ekuthinteleni ukukhula kweeseli zomhlaza. Ngokukodwa, kubonisiwe ukuba abantu abadala banokunciphisa umngcipheko wohlobo lomhlaza wesisu (`gastric noncardia adenocarcinoma`) ngokutya iipeanut kunye nebhotolo yepeanut.
5. Iphucula ukusebenza kwengqondo kunye nenkumbulo
Iipeanut zizityebi kwizakhamzimba ezifana ne -niacin, i-vitamin E, kunye ne-resveratrol . Ezi zinokunceda ekukhuseleni kwisifo sika-Alzheimer . Ngokukodwa, kufunyenwe ukuba ukufumana i-vitamin E ekutyeni kwendalo okufana neepeanut kuluncedo ngakumbi engqondweni kunokuthatha kwifomu yepilisi.
Ixabiso lesondlo samandongomane
Amandongomane anamandla okutya. Makhe sijonge izondlo eziphambili eziqulethwe kuwo kunye noko akwenzela imizimba yethu.
| Uhlobo lokutya | Inkonzo emzimbeni |
|---|---|
| Iiproteni | Kubalulekile ekukhuleni kwemisipha nasekulungiseni iiseli zomzimba. |
| Amafutha Angagcwaliyo | Ikhusela intliziyo kwaye yehlisa amanqanaba e-cholesterol embi. |
| Ifayibha | Inceda ekugayweni kokutya, ithintele ukuqhinwa, kwaye inika uvakalelo lokuba uzele. |
| I-Niacin (i-Niacin - iVithamin B3) | Inceda ukuguqula ukutya kube ngamandla. |
| Ivithamini E | I-antioxidant enamandla. Ikhusela kwii -free radicals ezonakalisa iiseli. |
| I-Magnesium | Kubalulekile ekulawuleni uxinzelelo lwegazi, amanqanaba eswekile, kunye nokusebenza kwemisipha. |
Nantsi inkcazelo yesondlo malunga ne-1 ounce yamandongomane aqhotsiweyo (malunga ne-28 grams, emalunga ne-35 peanut kwisabelo ngasinye):
- Iikhalori: 180
- Iiproteni: 8 grams
- Amafutha: 15 grams
- Ifayibha: 2 grams
Izinto ekufuneka uzilumkele xa usitya amandongomane
Nokuba iipeanut ziluncedo kangakanani na, kukho amaxesha apho kufuneka silumke. Iipeanut aziboneleli ngezibonelelo ezifanayo kuye wonke umntu.
1. Ukunganyamezelani kwamandongomane
Le yeyona nto ibalulekileyo. Iipeanut ziphakathi kwezona zinto zixhaphakileyo kwi-allergies zokutya emhlabeni. Kwabanye, oku kunokuba nzima kakhulu .
| Inqanaba le-aleji | Iimpawu |
|---|---|
| Ukunganyamezelani ngokubanzi | Ukurhawuzelela, isicaphucaphu, ukudumba kobuso. |
| Ukunganyamezelani kakuhle (i-Anaphylaxis) | Ubunzima bokuphefumla, ukulahlekelwa zingqondo, ukuhlanza, ukuxhuzula, iintlungu zesifuba, ukudumba kolwimi okanye imilebe, ukozela kakhulu, isiyezi. |
Isilumkiso: Ukuba ufumana naziphi na kwezi mpawu emva kokutya amandongomane, ingakumbi ukuba zinzima kakhulu , yiya kwiSebe lezeMpilo eziNgxamisekileyo (ETU) esibhedlele ngoko nangoko . Oku kungaba yimeko esongela ubomi. Nokuba uneempawu ezincinci, qiniseka ukuba ubona ugqirha wakho ukuze akunike ingcebiso.
2. Iingxaki zokugaya ukutya
Nokuba abanye abantu abanayo i-allergy kwiindongomane, ukutya kakhulu kunokubangela ukudumba kwesisu kunye nokudumba. Ngoko ke kungcono ukunciphisa ukutya okucetyiswayo (malunga ne-1 ounce ngosuku) .
3. Ityhefu yokutya
Ngamanye amaxesha, ukuba amandongomane awagcinwanga kakuhle, anokukhulisa iintsholongwane eziyingozi. Iintsholongwane iSalmonella okanye ifungus iAspergillus flavus zinokukhula. Ke ngoko, kubalulekile ukuthenga amandongomane kwimithombo ethembekileyo nakwiipakethe ezipakishwe kakuhle.
4. Ityuwa kunye neswekile yongeziwe
Amanye amandongomane evenkileni ongeze ityuwa eninzi kakhulu ukuze aphucule incasa yawo. Kwakhona, ibhotolo yamandongomane isenokuba yongeze iswekile netyuwa eninzi kakhulu . Ezi azilungelanga umzimba. Ngoko ke funda ilebheli ekwiphakheji uze ukhethe iimveliso ezinetyuwa neswekile encinci okanye ungabi nazo kwaphela.
Umyalezo Wokuya Ekhaya
- Amandongomane kukutya okunesondlo kakhulu okutyebileyo kwiiproteni, amafutha anempilo, iivithamini kunye neeminerali.
- Amandongomane aluncedo kakhulu kwimpilo yentliziyo, ukulawula ubunzima, ukunciphisa umngcipheko wesifo seswekile, kunye nokusebenza kwengqondo.
- Nokuba zilungile kangakanani na, kubalulekile ukuzitya ngokulinganisela. Ii-peanut ezingama-30-35 (i-ounce enye) ngosuku zanele.
- Ukuba une-allergy yamandongomane, kuphephe ukuwatya ngokupheleleyo. Funa ingcebiso kagqirha ngoko nangoko ukuba ubonakalisa iimpawu ze-allergy.
- Xa uthenga ii-peanut okanye ibhotolo yamandongomane evenkileni, ziphephe ezo zongezelelwe ityuwa neswekile eninzi . Funda ilebheli ngononophelo.
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