Nzungu 101: Nutrition Chokwadi uye Hutano Kubatsirwa

Zvemukati

• Nutrition chokwadi
• Mafuta munzungu
• Nzungu mapuroteni
• Carbs
• Mavhitamini uye zvicherwa
• Mimwe michero yemiti
• Kuonda
• Zvimwe zvehutano zvinobatsira nzungu
• Hutano hwemwoyo
• Kudzivirira kweGallstone
• Migumisiro yakaipa uye kunetseka kweumwe neumwe
• Aflatoxin muchetura
• Zvisizvo
• Peanut allergy
• Chinokosha

Nzungu (Arachis hypogaea) nyemba dzakatangira muSouth America.

Ivo vanoenda nemhando dzakasiyana dzemazita, senge nzungu, nzungu, uye goobers.

Kunyangwe paine zita rayo, nzungu hadzienderane nenzungu dzemuti. Segavhuna, zvine hukama nebhinzi, nyemba, uye soya.

MuUnited States, nzungu hadziwanzo kudyiwa dzakasviba. Pane kudaro, ivo vanowanzo shandiswa yakagochwa kana sepanut butter.

Zvimwe zvinogadzirwa nenzungu zvinosanganisira mafuta enzungu, hupfu, uye mapuroteni. Izvi zvinhu zvinoshandiswa mukudya kwakasiyana siyana, senge mashupu, makeke, zvinwiwa, tudyo, uye masosi.

Nzungu dzakapfuma mumapuroteni, mafuta, uye zvakasiyana zvinovaka muviri zvinovaka muviri. Zvidzidzo zvinoratidza kuti nzungu dzinogona kutobatsira pakurasikirwa nehuremu uye dzakabatanidzwa nenjodzi yakadzikira yehosha yemwoyo.

Ichi chinyorwa chinokuudza zvese zvaunoda kuti uzive nezve nzungu.

Nutrition chokwadi

Heano ehutano hwechokwadi hwe3,5 ounces (100 gramu) enzungu mbishi:

• Makorori: 567
• Mvura: 7%
• Mapuroteni: 25.8 magiramu
• Carbs: 16.1 magiramu
• Shuga: 4.7 magiramu
• Fiber: 8.5 magiramu
• Mafuta: 49.2 magiramu
  • Kuguta: 6.28 magiramu
  • Monounsaturated: 24.43 magiramu
  • Polyunsaturated: 15.56 magiramu
  • Omega-3: 0 magiramu
  • Omega-6: 15.56 magiramu
  • Trans: 0 magiramu

Nzungu dzakazara nemafuta ane hutano uye mapuroteni epamusoro. Ivo zvakare akakwirira zvakakwana mumakoriori.

Mafuta munzungu

Nzungu dzakazara nemafuta.

Muchokwadi, ivo vanosarudzwa semafuta emafuta. Chikamu chakakura chekukohwa nzungu chenyika chinoshandiswa kugadzira mafuta enzungu (arachis oiri).

Mafuta acho anowanikwa kubva pa44-56% uye anonyanya kuve nemafuta emono- uye polyunsaturated, mazhinji acho anoumbwa neoicic uye linoleic acids (1, 2, 3, 4,).

Nzungu dzakazara mumafuta, dzinowanzoita mono- uye polyunsaturated fatty acids. Iwo anowanzo shandiswa kugadzira nzungu mafuta.

Nzungu mapuroteni

Nzungu inzira yakanaka yekuvaka mapuroteni.

Izvo mapuroteni anowanikwa kubva pa22-30% yemakoriori ayo ese, zvichiita nzungu sosi huru yeprotein-based protein (1, 3, 4).

Iwo mapuroteni akawandisa mumanzungu, arachin uye conarachin, anogona kunge akaomarara kune vamwe vanhu, zvichikonzera kutyisidzira hupenyu ().

Kune chikafu chekudyara, nzungu inzira yakasarudzika yakanaka yeprotein. Ramba uchifunga kuti vamwe vanhu vane allergiki kune nzungu protein

Carbs

Nzungu dzakaderera muma carbs.

Muchokwadi, iyo carb yemukati ingori ingangoita 13-16% yehuremu hwese (4,).

Kuve wakaderera muma carbs uye wakakwira mumapuroteni, mafuta, uye faibha, nzungu dzine yakaderera kwazvo glycemic index (GI), inova chiyero chekukurumidza kuti carbs inopinda muropa rako mushure mekudya (7).

Izvi zvinoita kuti vakodzere vanhu vane chirwere cheshuga.

Nzungu dzakaderera muma carbs. Izvi zvinoita kuti vave nesarudzo yakanaka yekudya kune vanhu vane chirwere cheshuga.

Mavhitamini uye zvicherwa

Nzungu inzira yakanaka kwazvo yemavhitamini uye mamineral, kusanganisira ():

• Biotin. Nzungu ndeimwe yezvinhu zvakapfuma pane zvekudya zvebiotin, izvo zvakakosha panguva yekuzvitakura (,).
• Mhangura. Kudya kwekutsvaga kwemaminerari, mhangura inowanzo kuve yakaderera mukudya kwekuMadokero. Kushomeka kunogona kuve nemhedzisiro yakaipa pahutano hwemwoyo ().
• Niacin. Iyo inozivikanwawo sevhitamini B3, niacin ine akasiyana akasiyana mabasa mumuviri wako. Yakave yakabatanidzwa kune yakaderedzwa njodzi yehosha yemwoyo ().
• Folate. Iyo inozivikanwawo sevhitamini B9 kana folic acid, folate ine akawanda mabasa akakosha uye inonyanya kukosha panguva yepamuviri ().
• Manganese. Chinhu chekutevera, manganese inowanikwa mumvura yekunwa uye zvekudya zvakawanda.
• Vhitamini E. Antioxidant ine simba, vhitamini iyi inowanzo kuwanikwa muzvakawanda mumafuta ane chikafu.
• Thiamine. Imwe yemavitamini B, thiamine inozivikanwawo sevhitamini B1. Inobatsira masero emuviri wako kushandura carbs musimba uye yakakosha mukushanda kwemoyo wako, mhasuru, uye system yetsinga.
• Phosphorus. Nzungu inzira yakanaka yephosphorus, chicherwa chinotora chinzvimbo chakakosha mukukura nekuchengetedza nyama dzemuviri.
• Magnesium. Chinokosha chekudya chicherwa chine mabasa akasiyana siyana akakosha, kudya kwemagesium kwakakwana kunofungidzirwa kuti kunodzivirira kubva kuchirwere chemoyo ().

Nzungu ndiyo sosi yakanakisa yemavhitamini uye mamineral. Izvi zvinosanganisira biotin, mhangura, niacin, folate, manganese, vitamini E, thiamine, phosphorus, uye magnesium.

Mimwe michero yemiti

Nzungu dzine dzakasiyana siyana bioactive chirimwa makomponi uye antioxidants.

Muchokwadi, ivo vakapfuma mune antioxidants semichero yakawanda (14).

Mazhinji ema antioxidants anowanikwa mune peanut ganda, ayo anodyiwa chete kana nzungu dzakasvibira ().

Izvo zvakati, nzungu mhodzi dzichiri kusanganisira:

• p-Coumaric asidhi. Iyi polyphenol ndeimwe yemainyanzvi ekudzivirira antioxidant mumapungu (14,).
• Resveratrol. Antioxidant ine simba inogona kudzikisa njodzi yako yekenza uye chirwere chemwoyo, resveratrol inonyanya kuwanikwa muwaini tsvuku ().
• Isoflavones. Kirasi ye antioxidant polyphenols, isoflavones inosanganiswa nemhando dzakasiyana dzehutano mhedzisiro ().
• Phytic asidhi. Inowanikwa mumbeu dzezvirimwa, kusanganisira nzungu, phytic acid inogona kukanganisa kunwa kwesimbi uye zinc kubva kunzungu uye zvimwe zvekudya zvinodyiwa panguva imwechete (19).
• Phytosterols. Mafuta enzungu ane huwandu hwakawanda hweaphytosterol, izvo zvinokanganisa kunwa kwecholesterol kubva mudumbu rako rekugaya (,).

Nzungu dzine makemikari akasiyana emiti. Izvi zvinosanganisira antioxidants, senge coumaric acid uye resveratrol, pamwe neantinutrients senge phytic acid.

Kuonda

Nzungu dzave dzichidzidzwa zvakanyanya maererano nehuremu hwekuchengetedza.

Kunyangwe iri yakakwira mumafuta uye macalorie, nzungu hadziite senge dzinobatsira pakukora ().

Ichokwadi, zvidzidzo zvekucherechedza zvakaratidza kuti nzungu kushandiswa kunogona kubatsira kuchengetedza huremu hwakanaka uye kudzikisa njodzi yako yekufutisa (,,,).

Izvi zvidzidzo zvese ndezvekutarisa, zvinoreva kuti havagone kuratidza causation.

Nekudaro, imwe diki, yemwedzi mitanhatu yekudzidza mumadzimai ane hutano yakaratidza kuti apo mamwe manyuko emafuta mune chikafu chine mafuta mashoma akatsiviwa nenzungu, vakarasa 6.6 mapaundi (3 kg) kunyangwe vachiudzwa kuti vachengetedze huremu hwavo hwekutanga ().

Imwe ongororo yakawana kuti kana maunzi matatu (89 gramu) enzungu akawedzerwa pakudya kwemazuva ese kwevakuru vane hutano kwemavhiki masere, havana kuwana huremu hwakawanda sezvaitarisirwa ().

Zvinhu zvakasiyana siyana zvinogadzira nzungu uremu-kurasikirwa-hushamwari chikafu:

• Ivo vanodzora kudya kwekudya nekusimudzira kuzara kusvika padanho rakakura kupfuura zvimwe zvakajairwa zvinwiwa, senge mupunga makeke (,).
• Nekuda kwekuzadza nzungu, vanhu vanoita kunge vanobhadhara kuwedzera kwenzungu nekudya zvishoma zvimwe zvekudya ().
• Kana nzungu dzese dzisina kutsengwa zvakakwana, chikamu chazvo chinogona kupfuura nepakuzeya kwako chisina kunyudzwa (,).
• Izvo zvemukati zvemapuroteni uye monounsaturated mafuta mumazi nzungu zvinogona kuwedzera koriori kupisa (,).
• Nzungu ndidzo tsime rekuti isasungunuka chikafu chekudya, icho chakabatanidzwa nenjodzi yakadzikira yekuwedzera huremu (,).

Nzungu dziri kuzadza zvakanyanya uye dzinogona kutariswa sechinhu chinoshanda chehuremu hwekudya.

Zvimwe zvehutano zvinobatsira nzungu

Kuwedzera pakuve uremu-kurasikirwa-hushamwari chikafu, nzungu dzinosanganiswa nezvimwe zvakati wandei zvehutano mabhenefiti.

Hutano hwemwoyo

Chirwere chemwoyo ndechimwe chezvikonzero zvinotungamira kurufu pasi rese.

Ongororo dzekucherechedza dzinoratidza kuti kudya nzungu, pamwe nemamwe marudzi enzungu, zvinogona kudzivirira kubva kuchirwere chemoyo (,,).

Aya mabhenefiti angangove mhedzisiro yezvakasiyana zvinhu (,,).

Zvinonzwisisika, nzungu dzine huwandu hwakawanda hwemoyo-hutano zvinovaka muviri. Izvi zvinosanganisira magnesium, niacin, mhangura, oleic acid, uye akawanda antioxidants, senge resveratrol (,,,).

Kudzivirira kweGallstone

Matombo ematombo anokanganisa angangoita 10-25% yevakuru muUnited States ().

Zvidzidzo zviviri zvekucherechedza zvinoratidza kuti kazhinji nzungu kushandiswa kunogona kudzora njodzi yematombo mukati mevarume nevakadzi (,).

Sezvo maturu mazhinji anonyanya kuve akaumbwa necholesterol, iyo cholesterol-ichideredza mhedzisiro yenzungu inogona kunge iri iyo chikonzero ().

Zvimwe zvidzidzo zvinodiwa kuti zvitsigire izvi zvakawanikwa.

Sezvo sosi yezvakawanda zvinovaka moyo-zvine hutano, nzungu dzinogona kubatsira kudzivirira chirwere chemwoyo. Uyezve, vanogona kucheka njodzi yako yematombo.

Migumisiro yakaipa uye kunetseka kweumwe neumwe

Kunze kweanorwara, kudya nzungu hakuna kubatanidzwa kune akawanda madambudziko.

Zvakadaro, kune zvimwe zvinonetsa zvehutano zvekufunga nezvazvo.

Aflatoxin muchetura

Nzungu dzimwe nguva dzinogona kusvibiswa nemhando yeforoma (Aspergillus flavusiyo inoburitsa aflatoxin.

Zviratidzo zvikuru zveaflatoxin chepfu zvinosanganisira kurasikirwa kwekudya uye yero kutsvuka kwemaziso (jaundice), izvo zvinowanzo kuve zviratidzo zvezvinetso zveropa.

Yakakomba aflatoxin chepfu inogona kutungamira kukundikana kwechiropa uye gomarara rechiropa ().

Ngozi yeaflatoxin kusvibiswa kunoenderana nekuti nzungu dzinochengetwa sei. Ngozi inowedzera nemamiriro ekudziya uye anonyorova, kunyanya munzvimbo dzinopisa.

Aflatoxin kusvibiswa kunogona kudzivirirwa nenzira kwayo nekunyatso kuomesa nzungu mushure mekukohwa uye nekuchengetedza tembiricha uye hunyoro pasi panguva yekuchengetera ().

Zvisizvo

Nzungu dzine zvinwiwa zvinoverengeka, zvinova zvinhu zvinokanganisa kunwa kwako zvinovaka muviri uye zvinoderedza kukosha kwehutano.

Kune antinutrients mumanzungu, phytic acid inonyanya kucherechedzwa.

Phytic acid (phytate) inowanikwa mune yese inodyiwa mhodzi, nzungu, zviyo, uye bhinzi. Mune nzungu, inotangira pa0.2-4.5% ().

Phytic acid inoderedza kuwanikwa kwesimbi uye zinc munzungu, ichideredza kukosha kwavo kwehutano zvishoma (19).

Izvi hazviwanzo kuve hanya mune zvakadzikama-zvakaringana kudya uye pakati peavo vanodya nyama nguva dzose. Kunyange zvakadaro, rinogona kunge riri dambudziko munyika dzichiri kusimukira uko kunowanikwa chikafu chikuru tsanga kana nyemba.

Peanut allergy

Nzungu ndechimwe chezvinhu zvinowanzojairika zvekudya.

Allergy kune nzungu inofungidzirwa kukanganisa vangangoita 1% yevaAmerican ().

Peanut allergies inogona kutyisidzira hupenyu, uye nzungu dzimwe nguva dzinoonekwa seyakanyanya allergen ().

Vanhu vane chirwere ichi vanofanirwa kudzivirira nzungu uye zvigadzirwa zenzungu.

Kune zvakati wandei zvakaderera kune nzungu, kusanganisira zvinogona aflatoxin kusvibiswa, phytic acid zvemukati, uye zvakakomba allergic reaction.

Chinokosha

Nzungu dzakakurumbira sezvo dziine hutano.

Iwo akanakisa chirimwa-based sosi yeprotein uye yakakwira mune akasiyana mavitamini, zvicherwa, uye zvinomera zvinomera.

Zvinogona kubatsira sechikamu chehuremu hwekudya uye zvinogona kudzora njodzi yako yezvirwere zvemwoyo uye nduru.

Nekudaro, kuve wakakora mumafuta, uyu mutsanga chikafu chekoriori uye haufanire kudyiwa zvakawandisa.