Zingaphi peanuts udle ngosuku? Iluncedo ngaphezu peanuts ukuze umzimba?

Peanuts nazo ngamanye amaxesha kuthiwa yamandongomane, luhlobo lwe zilegumes kunye ikhula kakhulu eMzantsi Merika, Mexico kunye Central America. Kuyinto isityalo yonyaka mncane kakhulu neziqu, nto leyo eduze kakhulu emhlabeni. Okwangoku, imozulu kakhulu ukuba izithole ze Anut - olufudumeleyo kunye nemvula.

Pindar, efana nabanye abaninzi, uhlala kuphakamisa imibuzo emininzi phakathi dieters kunye nabo balandela imeko yezempilo. Zingaphi peanuts udle ngosuku? Ziziphi iingenelo zayo? Ziziphi na iziphumo ebezingalindelekanga? Ziziphi indlela kungcono ukuba nidle nati? Ukuba ndithenga peanuts kwi njengeceba okanye enyulu? Kutheni kukho umzimba amandla amaninzi kangaka kwaye okumnandi kangaka?

Makhe zama ukuqonda ukufumana iimpendulo kuzo zonke zale mibuzo.

definition

Ngokwemiqathango Botany peanut akukho eyayi. Uye kumafa yayo enxulumene ngokusondeleyo ngakumbi iimveliso usapho kwezidumba, ezifana ertyisi, neentlumaya, nezinye.

umdla ngokwaneleyo ukuze ubukele le nut ikhula njani. iintyatyambo Okokuqala okwentyatyambo, leyo, ngenxa ubunzima babo nkxu Njengokungeniswa kwesithungu obhityileyo isezantsi kangangoko emhlabeni. Ekugqibeleni intyantyambo wangcwatyelwa emhlabeni, nto leyo ekhulisa ekugqibeleni kunye amandongomane.

pod Light omdaka, veined, iqulathe iinkozo amabini okanye amathathu Anut. Musa ukuzama ukuba bakope, siyihlole imidumba. UNorma peanuts ngosuku umntu kuzo zonke iintlelo ichazwe umphakathi, oko kukuthi, iimbumbulu ngokwabo. Nganye - seqanda iqulathe isithinzi ezimbini bulubhelu, sinombala-camera abamhlophe ebomvu. It has a eqaqambileyo, ibesabubhotolo, incasa "Nutty".

Ngenxa umxholo yalo phezulu protein nokwakhiwa lwemichiza yamandongomane zidla busetyenziswa ekutyeni ezahlukeneyo hlulwa libe neoli, unama, umgubo kunye nokutya okuziinkozo.

isakhiwo

Ufuna ukufumana okuninzi nati? Khetha amantongomane. Iiproteni, amafutha, izakha - hayi kuphela into ekufuneka ithathelwe ingqalelo xa kufikwa kweli nut. Ngaphandle nje kokuba le mveliso linembali ngokumangalisayo e iiproteni, iqulathe inani kwezinto eziluncedo. Ngaphezu koko, iqondo Izakha kwezondlo isekelwe 28 grams - izinga eyiyona imihla ngemihla:

• Calorie - 166.
• Protein - 7.8 grams.
• Amafutha - 14.7 grams.
• Carbohydrate - 4.3 grams.
• Ifayibha - 2.6 grams.
• Calcium - 17.1 grams.
• Potassium - 203 mg.
• Magnesium - 49.3 mg.
• Phosphorus - 111 mg.
• Sodium - 89, 6 mg.
• Folate - 33,6 mcg.

Qaphela ukuba zonke ezi data ozinikiweyo ngenxa imveliso ngohlobo ecocekileyo, ngaphandle kudla. Ukuba, umzekelo, ukuthenga peanuts ngetyuwa zahlanganiswa, ixabiso okunesondlo kuye kwahluka kakhulu ukusuka amaxabiso ngasentla. Oku kukwasebenza ngokufanayo oyile peanut, njengoko abenzi abaninzi baye basebenzisa iintlobo kwezithako ngexesha ngawo. Nceda funda ngocoselelo phambi kokuba kuthengwe abasebenzi.

Zingaphi peanuts udle ngosuku?

Enyanisweni, udle kangangoko emaphetshaneni norm BZHU yakho (iiproteni, amafutha, carbohydrate) yonke imihla kunye calories. Kodwa ungayibaxi uye ngaphaya, ingakumbi ukuba wena, umzekelo, wagqiba ekubeni athabathe inxaxheba movie ngetyuwa peanuts ukuze ziqhakrazise yakho iimovie ozithandayo, kulula kakhulu, njengoko kukho aphezulu amafutha.

Kwi-avareji, iingcali Siyaleza nozidla ngemini hayi ngaphezulu kwe 20-30 grams, apho malunga ne-20 nuts. Peanuts ukuze ingadliwa yoko unokukwenza wedwa njenge izimuncumuncu phakathi kwezidlo, kwaye sebenzisa oko iintlobo ezahlukeneyo. Ngokomzekelo, xa salads kunye nesoda yokubhaka.

Abantu abaninzi bakhetha olu khetho xa peanut njengeceba. Kubalulekile ukuba silumke, kuba, okokuqala, kule mveliso umlinganiselo iswekile kunye carbohydrate ukunyuka kakhulu. Ukuba unokulandela ukutya esezantsi-carb, walibeka izimuncumuncu kwixesha elizayo.

Enye sele ezithandwa kakhulu kwiminyaka yakutshanje kwifomati elizweni lethu - ibhotolo yamantongomane (okanye oyile). Indlela elungileyo iyantluko isidudu ekuseni kwaye ongeze sakusasa kufuneka abe protein okanye umzobo izimuncumuncu encinane eziqatywe i Cola ku thowusti. Kodwa kwakhona, lumka nokuba sinikele ingqalelo ekwakhiweni, abenzi abaninzi yongeza imali ethe sweeteners.

Iluncedo ngaphezu peanuts ukuze umzimba?

Iipropati eziluncedo yale nut, mhlawumbi ngaphezu ngeendlela ukusetyenziswa kwayo ekuphekeni ewe, kwaye, kholwa ndim, lukhulu. ukuba zonke ezi zibonelelo ezinxulumene nokubunjwa kwayo:

• Heart-enempilo amafutha. I-peanuts ezinamaphepha monounsaturated kunye amafutha polyunsaturated, ezixhasa impilo intliziyo, kukhokelela ekubeni amanqanaba cholesterol, ngokwenjenjalo ukunciphisa ingozi yesifo sentliziyo.
• Neeproteni. Kuba iyimfuneko impilo iiseli emzimbeni, apho rhoqo ukuba indawo wambuyisela. Ukuze iiseli ezintsha zaziphila, yaye boyisiwe wambuyisela ngokuchanekileyo, umzimba efunekayo kakubi protini. Amantongomane iyahluka umxholo enkulu protein yemifuno, ngoko ke kufuneka nakanjani abekho nokutya kwabantwana, inyama kunye nabantu kunye ukuswela protein.
• Antioxidants. High isiqulatho yabo ikhusela kuphela intliziyo kodwa abangaphangeliyo ukukhula radicals simahla, nokuthintela kukuvela zosulelo.
• LeZimbiwa. Butter - umthombo zizityebi yezimbiwa ezifana magnesium, phosphorus, potassium, zinc, calcium, isodiyam, kunye nabanye. Zonke ezi zinto iyimfuneko ukuze isikolo sisebenze sempilweni komzimba.
• Mzimba. Butter inika umzimba kunye iivithamini kuyimfuneko, kunegalelo kuqheleke ukutya kunye nokuguqulwa kwamafutha kunye namandla ukuze namandla. Ukuba umthombo olungileyo folic acid, lunciphisa izehlo abaneziphene ezinxulumene igazi.

Kakade ke, oku akuthethi zonke peanuts luncedo umzimba, kodwa ukuba kuluhlu elingcono, emva koko ikhuphe mbhalo.

imiphumela emibi

Ngelishwa, kwihlabathi akukho phantse akukho kwimveliso uqhayisayo kuphela iingenelo.

ukusetyenziswa kakhulu yamandongomane kunokubangela flatulence, ukuqumba, heartburn, kunye nophuhliso komzimba ukutya.

Aleji yamandongomane mhlawumbi yenye uxabana ukutya kakhulu kakhulu. Indlela abasabela kule meko zibonakala phakathi kwemizuzu embalwa emva kokungenisa okanye ukuqhagamshelana imveliso okanye peanuts, kunye nesiqulatho sayo. It luqala nge imvakalelo ukuluma emlonyeni, uze emva koko mbile kakhulu ubuso, umqala kunye nomlomo. Oku kungakhokelela nzima ukuphefumla, ukuhlaselwa sisifo sombefu, bonisa anaphylactic, de kuse ekufeni. indlela Ngaphantsi kakhulu esizibonakalisa ngohlobo yabangxamayo, urticaria, kwaye isisu. Abantu komzimba enjalo ngokuqhelekileyo njalo baphathe edubuleyo adrenaline nabo ukunika umzimba ixesha elongeziweyo phambi kokufika ambulensi.

Ukuba le meko wafunyaniswa ebuntwaneni, kusenokwenzeka ukuba mngundo uya kuba ngumntu ubomi. Maxa wambi, xa nezidlo peanut ubaleka ngobudala abazi. Ukuza kuthi ga ngoku, ukwanda kwabhalwa iimeko zesi sifo, enza nut umxholo wezifundo nentlaninge ngenxa yengxinano indlela bayaliwa yamandongomane. Izimo iya kuxoxwa kamva.

Xa ukulahla ukusetyenziswa

Ukongeza mngundo ngokwalo ngqo kwi yamandongomane, kukho inani iimeko apho kufuneka bashiye ukusetyenziswa kwayo.

Le nut sengozini aflatoxin ungcoliseko - carcinogen enokubakho ebangela nangezilonda okubulalayo umngcipheko into kuphuhliso nesquamous zesibindi. Ukuba yamandongomane wafumana umbala oluhlaza-yellow, ufanele aphoswe kude ngoko nangoko, yaye nayiphi na imeko ukuba adle.

Kubonisiwe kwinqaku udidi na ingcebiso. Zingaphi peanuts udle ngosuku? Ukuba ezithandwa nokudumba okanye okwangoku ubunzima lurhudo gqolo, ngoko ixesha lokuqala kuluncedo ukuba bayeke zonke iintlobo weminoti, ngenxa isiqulatho ophezulu kwamanqatha, ukuba mandundu imeko.

I-peanuts eziqulathwe Alpha-linoleic acid, leyo, njengoko kubonisiwe izifundo ezininzi, eyavela ephakamileyo kwandisa umngcipheko wokuhlaselwa ngumhlaza womlomo wendlala.

Indlela ukukhetha nokulondoloza namandongomane?

Ukwenzakalisa neenzuzo, calories kunye Izakha abanako ukwenza nawuphi na umahluko ukuba sele zepistasi store engalunganga.

peanuts atyabukile akholisa okuthengiswa zipakishwe ezityeni okanye isambuku. Phambi ukuthenga, qiniseka ukuba isingxobo sivaleke vingci, evelisa imveliso efreshi, kwakunye ukuba nokupakishwa ekhawuntareni akukho zimpawu ukufuma kunye nezinambuzane. Ukuba kunokwenzeka, ivumba peanuts ukuze ukuqinisekisa ukuba kukho ivumba rancid kunye lokuvunda.

nuts yonke iqokobhe, ngokuqhelekileyo ithengiswe ngobuninzi okanye kwiingxowa. Ukuba kunokwenzeka, vuthululani impahla ngaphambi kokuba bathenge. Ukuba iphakheji ubonakala unzima ukuba umthamo wayo kwaye yenza akukho kwarhashaza, ngoko namandongomane elungileyo. Kwakhona qinisekisa ukuba akukho neentanda iqokobhe, iindawo ezimnyama kunye ezafa izinambuzane.

peanuts atyabukile kufuneka igcinwe isikhongozeli sivalisisekile ngalo lonke ixesha kwisibandisi, njengoko iziphumo ubushushu, ukufuma okanye ukukhanya kunokubangela incasa rancid. amantongomane elipheleleyo igcinwe kwindawo epholileyo, yaye imveliso efrijini uya kulala ukuya kwiinyanga 9.

Peanuts ukunciphisa umzimba

Ngaphezulu kakhulu ingxoxo malunga ubunzima iiresiphi nelahleko wafumana netumata. Ikhala engaqhelekanga, kodwa enyanisweni iyakwazi ngokwenene ukunceda ukuze ususe wayedla ezingaphezulu. Eyona nto ibalulekileyo ukuze ukhumbule bangaphi peanuts udle ngemini, kwaye kufuneka ingadluli eli zinga.

Njengokuba nati abanobutyebi ifayibha protein, kuyanceda ukulondoloza imvakalelo kuhluthe, akunikayo nditye. Ngaphezu koko, ukuze ukugaya peanuts, nesisu iza kufuna malunga iiyure ezimbini, xa kuthelekiswa imizuzu engamashumi amathathu ukuba nokudla carbohydrate.

Anut ikhawulezisa nethe. Uphononongo lubonise ukuba ukusetyenziswa imihla ngokulinganisela peanut ngexesha kwiiveki 19, ezi zifundo kukhawulezisa nethe ngama-11%.

Kwamafutha kulo negalelo Ukwanda incasa kunye ngokwanelisa iimfuno, ngoko ukuba amathuba okuhlaselwa ukusuka ukungakwazi ukunandipha zeetshokholethi zabo abazithandayo.

Amantongomane omeleza amazinga eswekile yegazi, eqinisekisa ukuchacha amandla elide yaye kunciphisa ukunxanela "embi" ukudla.

isiphelo

Peanuts - yimveliso emangalisayo. It neneempawu weminoti, kodwa iphathelene legumes. Umthombo osisityebi protein, imveliso elungileyo lokulawula wokutya ayilolongezo enkulu kwiintlobo of salads kunye izitya ezishushu. Ukongeza, Anut ziqhelekileyo kwaye ayibizi kakhulu (xa kuthelekiswa ne-amangile efanayo) kwaye ngelishwa, oko yenye zamavumba embi kakhulu ehlabathini.

Kodwa ukuba unethamsanqa kwaye abaguli komzimba ukutya, ngoko nangoko hamba ezimbalwa upakisho yamandongomane, Phatha umzimba wakho bezwe amathupha.