Amanqatha 101: Amanqaku ezondlo kunye neziBonelelo zezeMpilo

Umxholo

• Iinyani ngesondlo
• Amafutha kumandongomane
• Iiproteni zepeanut
• IiCarbs
• Iivithamini kunye neeminerals
• Olunye uhlobo lwezityalo
• Ukuhla ukusinda
• Ezinye izibonelelo zempilo zamandongomane
• Impilo yentliziyo
• Uthintelo lwelitye
• Iziphumo ezibi kunye neenkxalabo ezizezinye
• Ityhefu Aflatoxin
• Izinto ezingafunekiyo
• Amandongomane aleji
• Umgca wezantsi

Amandongomane (Arachis hypogaea) yimidumba eyavela eMzantsi Melika.

Bahamba ngamagama ahlukeneyo, njengamandongomane, amandongomane kunye neebhokhwe.

Ngaphandle kwegama labo, amandongomane ahambelani namantongomthi omthi. Njengembotyi, zinxulumene neembotyi, iilentile, kunye nesoya.

EUnited States, amandongomane kunqabile ukuba atyiwe eluhlaza. Endaweni yoko, zihlala zityiwa zosiwe okanye njengebhotolo yamandongomane.

Ezinye iimveliso zamandongomane zibandakanya ioyile yamandongomane, umgubo kunye neprotein. Ezi mpahla zisetyenziswa kukutya okwahlukeneyo, okunje ngee-dessert, iikeyiki, i-confectionery, amashwamshwam kunye neesosi.

Amandongomane atyebile kwiiproteni, kumanqatha, nakwizondlo ezahlukeneyo. Uphononongo lubonisa ukuba amandongomane anokuba luncedo ekulahlekeni kwesisindo kwaye adibene nomngcipheko omncinci wesifo sentliziyo.

Eli nqaku likuxelela yonke into ekufuneka uyazi ngamandongomane.

Iinyani ngesondlo

Nazi iinyani zokondla ii-ounces ezi-3.5 (100 grams) zamandongomane aluhlaza:

• Iikhalori: 567
• Amanzi: 7%
• Iprotheni: 25.8 iigrem
• IiCarbs: 16.1 iigrem
• Iswekile: 4.7 iigrem
• Ifayibha: 8.5 iigrem
• Amafutha: 49.2 iigrem
  • Kuhluthisiwe: 6.28 iigram
  • Monounsaturated: 24.43 iigrem
  • Polyunsaturated: 15.56 iigrem
  • I-Omega-3: 0 iigramu
  • I-Omega-6: 15.56 iigrem
  • Utshintsho: 0 iigramu

Amandongomane apakishwe ngamafutha asempilweni kunye neeproteni ezikumgangatho ophezulu. Ziye ziphezulu ngokufanelekileyo kwiikhalori.

Amafutha kumandongomane

Amandongomane atyebile.

Ngapha koko, zihlelwa njengembewu yeoyile. Inxalenye enkulu yesivuno samandongomane sehlabathi isetyenziselwa ukwenza ioyile yamandongomane (iarachis oyile).

Umxholo wamanqatha uvela kwi-44-56% kwaye ubukhulu becala iqulathe amafutha e-mono- kunye ne-polyunsaturated, uninzi lwazo olwenziwe nge-oleic kunye ne-linoleic acid (1, 2, 3, 4,).

Amandongomane aphezulu kumanqatha, aqukethe ubukhulu becala i-mono- kunye ne-polyunsaturated fatty acids. Zihlala zisetyenziselwa ukwenza ioyile yamandongomane.

Iiproteni zepeanut

Amandongomane ngumthombo olungileyo weprotein.

Umxholo weprotheni ususela kwi-22-30% yeekhalori zayo zizonke, okwenza amandongomane abe ngumthombo omkhulu weprotein esekwe kwizityalo (1, 3, 4).

Ezona protein zininzi kumandongomane, i-arachin kunye ne-conarachin, zinokuba sisifo esibi kwabanye abantu, zibangele iimpendulo ezisongela ubomi ().

Ukutya kwezityalo, amandongomane ngowona mthombo weprotheni. Gcina ukhumbule ukuba abanye abantu bayaliwa yiprotein yamandongomane.

IiCarbs

Amandongomane asezantsi kwii-carbs.

Ngapha koko, umxholo we-carb umalunga ne-13-16% yesisindo sisonke (4,).

Ukuba sezantsi kwii-carbs kunye neeprotheyini eziphezulu, amanqatha, kunye nefayibha, amandongomane anesalathiso esisezantsi kakhulu se-glycemic index (GI), elingumlinganiselo wendlela ekhawulezayo yokungena kweecarbs kwigazi lakho emva kwesidlo (7).

Oku kwenza ukuba zilungele abantu abanesifo seswekile.

Amandongomane asezantsi kwii-carbs. Oku kubenza babe lukhetho olufanelekileyo lokutya kubantu abanesifo seswekile.

Iivithamini kunye neeminerals

Amandongomane ngowona mthombo ubalaseleyo weevithamini kunye neeminerals, kubandakanya ():

• Biotin. Amandongomane yenye yezona zinto zityebileyo kwimithombo yokutya ye-biotin, ebalulekileyo ngexesha lokukhulelwa (,).
• Ubhedu. Ukutya okutsaliweyo kwezimbiwa, ubhedu kuhlala kusezantsi kwindlela yokutya yaseNtshona. Ukusilela kunokuba neziphumo ezibi kwimpilo yentliziyo ().
• Niacin. Eyaziwa nangokuthi yi-vitamin B3, i-niacin inemisebenzi eyahlukeneyo emzimbeni wakho. Inxulunyaniswe nomngcipheko omncinci wesifo sentliziyo ().
• Umntu. Ikwabizwa ngokuba yi-vitamin B9 okanye i-folic acid, ifolate inemisebenzi emininzi ebalulekileyo kwaye ibaluleke kakhulu ngexesha lokukhulelwa.
• Manganese. Into yokulandela umkhondo, imanganizi ifumaneka emanzini okusela kunye nakukutya okuninzi.
• Uvithamini E. I-antioxidant enamandla, le vithamini ihlala ifumaneka kumanqanaba aphezulu kukutya okunamafutha.
• Thiamine. Enye yeevithamini ze-B, i-thiamine yaziwa ngokuba yi-vitamin B1. Inceda iiseli zomzimba wakho ukuguqula i-carbs ibe ngamandla kwaye kubalulekile ekusebenzeni kwentliziyo yakho, izihlunu, kunye nenkqubo yovalo.
• Iphosphorus. Amandongomane ngumthombo olungileyo we-phosphorus, izimbiwa ezidlala indima ebalulekileyo ekukhuleni nasekugcinweni kwezicubu zomzimba.
• Magnesium. Isimbiwa esifanelekileyo sokutya esinemisebenzi eyahlukeneyo ebalulekileyo, ukutya okwaneleyo kwemagniziyam kukholelwa ukuba kuyakhusela kwisifo sentliziyo ().

Amandongomane angumthombo obalaseleyo weevithamini kunye neeminerals. Oku kubandakanya i-biotin, ithusi, i-niacin, i-folate, i-manganese, i-vitamin E, i-thiamine, i-phosphorus kunye ne-magnesium.

Olunye uhlobo lwezityalo

Amandongomane aqulathe izixube zezityalo kunye neantioxidants.

Ngapha koko, zityebile kwii-antioxidants njengeziqhamo ezininzi (14).

Uninzi lwee antioxidants lubekwe kulusu lwamandongomane, notyiwa kuphela xa amandongomane ekrwada ().

Oko kwathethi, iinkozo zepeanut zisabandakanya:

• I-p-Coumaric acid. Le polyphenol yenye yee-antioxidants eziphambili kumandongomane (14,).
• Ukuhlaziya kwakhona. I-antioxidant enamandla enokunciphisa umngcipheko womhlaza kunye nesifo sentliziyo, i-resveratrol ifumaneka kakhulu kwiwayini ebomvu ().
• Isoflavones. Iklasi ye-antioxidant polyphenols, isoflavones inxulunyaniswa neziphumo ezahlukeneyo zempilo ().
• Iphytic acid. Ifunyenwe kwimbewu yezityalo, kubandakanya amandongomane, i-phytic acid inokuphazamisa ukufunxwa kwentsimbi kunye ne-zinc kumandongomane nakokunye ukutya okutyiwa ngexesha elinye (19).
• IiPhytosterol. Ioyile yamandongomane iqulethe isixa esikhulu see-phytosterol, eziphazamisa ukufunxwa kwecholesterol kumatshini wakho wokugaya ukutya (,).

Amandongomane aqulathe iintlobo zezityalo. Oku kubandakanya i-antioxidants, efana ne-coumaric acid kunye ne-resveratrol, kunye ne-antinutrients efana ne-phytic acid.

Ukuhla ukusinda

Amandongomane afundwe ngokubanzi malunga nokugcinwa kobunzima.

Ngaphandle kokuphakama kwamafutha kunye neekhalori, amandongomane akabonakali enegalelo ekuzuzeni ubunzima ().

Ngapha koko, uphononongo lubonakalisile ukuba ukusetyenziswa kwamandongomane kunokunceda ekugcineni ubunzima obunempilo kunye nokunciphisa umngcipheko wokutyeba kakhulu (,,,).

Ezi zifundo zonke ziqwalaselwe, oko kuthetha ukuba abanako ukubonakalisa ukungqinelana.

Nangona kunjalo, isifundo esinye esincinci, seenyanga ezi-6 kwabasetyhini abasempilweni bacebisa ukuba xa eminye imithombo yeoyile kwindawo yokutya okunamafutha asezantsi ithathelwe indawo ngamandongomane, baphulukana neepawundi ezi-6.6 nangona bexelelwe ukuba bagcine ubunzima bokuqala ().

Olunye uphononongo lufumanise ukuba xa ii-ounces ezi-3 (89 iigram) zamandongomane zongezwa ekudleni kwemihla ngemihla kwabantu abadala abasempilweni kangangeeveki ezisi-8, khange bafumane ubunzima obulindelekileyo ().

Izinto ezahlukeneyo zenza amandongomane kukutya okunciphisa ilahleko:

• Banciphisa ukutya ngokunyusa ukugcwala kwinqanaba elikhulu kunezinye izidlo eziqhelekileyo, ezinje ngamaqebengwane erayisi (,).
• Ngenxa yokuzaliswa kwamandongomane, abantu babonakala bebuyekeza ukwanda kokusetyenziswa kwamandongomane ngokutya okunye ukutya ().
• Xa amandongomane angahlafunwanga ngokwaneleyo, inxenye yawo inokugqitha kwinkqubo yakho yokwetyisa ngaphandle kokufakwa (,).
• Umxholo ophezulu weprotein kunye ne-monounsaturated fat in peanuts inokunyusa ukutshisa kweekhalori (,).
• Amandongomane ngumthombo wefayibha engenakunyibilika, edibene nomngcipheko omncinci wokufumana ubunzima (,).

Amandongomane azalisa kakhulu kwaye anokuqwalaselwa njengeyona ndlela isebenzayo yokutya ukunciphisa umzimba.

Ezinye izibonelelo zempilo zamandongomane

Ukongeza ekubeni kukutya okuphulukana nobunzima, amandongomane ayanyaniswa nezinye izibonelelo zempilo.

Impilo yentliziyo

Isifo sentliziyo sesinye sezizathu eziphambili zokufa kwabantu kwihlabathi liphela.

Izifundo eziqwalaselweyo zibonisa ukuba ukutya amandongomane, kunye nezinye iintlobo zamandongomane, kunokukhusela kwisifo sentliziyo (,,).

Ezi zibonelelo zinokubangelwa zizinto ezahlukeneyo (,,).

Ngokukodwa, amandongomane aqukethe inani lezondlo ezisempilweni. Oku kubandakanya i-magnesium, i-niacin, ithusi, i-oleic acid, kunye ne-antioxidants ezininzi, ezinjenge resveratrol (,,,).

Uthintelo lwelitye

Iigallstones zichaphazela malunga ne-10-25% yabantu abadala eUnited States ().

Izifundo ezibini zokujonga zibonisa ukuba ukusetyenziswa rhoqo kwamandongomane kunokuwunciphisa umngcipheko weenyongo kubo bobabini nabasetyhini (,).

Njengokuba uninzi lwamatye enyongo ubukhulu becala enziwe yi-cholesterol, isiphumo sokunciphisa i-cholesterol yamandongomane inokuba ngunobangela ().

Izifundo ezongezelelweyo ziyafuneka ukuqinisekisa ezi ziphumo.

Njengomthombo wezinto ezininzi ezinesondlo sentliziyo, amandongomane anokunceda ukuthintela isifo sentliziyo. Ngaphezulu, banokunciphisa umngcipheko wamatye enyongo.

Iziphumo ezibi kunye neenkxalabo ezizezinye

Ngaphandle kwezifo zokutya, ukutya amandongomane akukhange kunxulunyaniswe neziphumo ezibi ezininzi.

Okwangoku, kukho izinto ezithile zempilo ekufuneka uziqwalasele.

Ityhefu Aflatoxin

Amandongomane ngamanye amaxesha angangcoliswa luhlobo lwesikhunta (I-Aspergillus flavusovelisa i-aflatoxin.

Ezona mpawu ziphambili zetyhefu ye-aflatoxin zibandakanya ukuphelelwa ngumdla wokutya kunye nokujika kombala omthubi wamehlo (jaundice), ezizimpawu zeengxaki zesibindi.

Ityhefu ye-aflatoxin enokubangela ukusilela kwesibindi kunye nomhlaza wesibindi ().

Umngcipheko wongcoliseko lwe-aflatoxin uxhomekeke kwindlela agcinwa ngayo amandongomane. Umngcipheko ukwanda ngeemeko ezifudumeleyo kunye nokufuma, ngakumbi kwiitropiki.

Ungcoliseko lwe-Aflatoxin lunokuthintelwa ngokuma kakuhle amandongomane emva kokuvuna kunye nokugcina iqondo lobushushu kunye nokufuma ngexesha lokugcina ().

Izinto ezingafunekiyo

Amandongomane aqulathe inani lezinto ezichasayo, ezizizinto eziphazamisa ukufunxeka kwezakha mzimba kunye nokunciphisa ixabiso lesondlo.

Kwizinto ezichasayo kumandongomane, i-phytic acid ibaluleke ngokukodwa.

I-Phytic acid (phytate) ifumaneka kuzo zonke iimbewu ezinokutyiwa, amandongomane, iinkozo kunye nemidumba. Kwimandongomane, isusela kwi-0.2-4.5% ().

I-Phytic acid inciphisa ukufumaneka kwentsimbi kunye ne-zinc kumandongomane, ukunciphisa ixabiso lazo lesondlo kancinane (19).

Oku kuhlala kungeyona inkxalabo kwizidlo ezilinganiselweyo kwaye phakathi kwabo batya inyama rhoqo. Nangona kunjalo, isenokuba yingxaki kumazwe asaphuhlayo apho okona kutya kukutya okuziinkozo okanye iimbotyi.

Amandongomane aleji

Amandongomane sesinye sezona zinto zixhaphakileyo ekutyeni ukutya.

Ukwehla komzimba kumanqwanqwa kuqikelelwa ukuba kuya kuchaphazela malunga ne-1% yabantu baseMelika ().

Amandongomane e-peanut angabeka ubomi emngciphekweni, kwaye ngamanye amaxesha amandongomane athathwa ngokuba sesona sifo sineentsholongwane ().

Abantu abanolu hlobo lokungabikho komzimba kufuneka baphephe onke amandongomane kunye neemveliso zamandongomane.

Kukho iindlela ezininzi zokuhla kwamandongomane, kubandakanya ukungcola okunokubakho kwe-aflatoxin, umxholo we-phytic acid, kunye neempendulo ezinzima.

Umgca wezantsi

Amandongomane athandwa kakhulu njengokuba esempilweni.

Bangumthombo ogqwesileyo osekwe kwizityalo weprotein kwaye uphezulu kwiivithamini ezahlukeneyo, iiminerali, kunye nezixhobo zezityalo.

Banokuba luncedo njengenxalenye yokutya okunciphisa umzimba kwaye banokunciphisa umngcipheko wesifo sentliziyo kunye namatye enyongo.

Nangona kunjalo, ekubeni unamafutha amaninzi, le mbotyi kukutya okunekhalori ezininzi kwaye akufuneki ityiwe kakhulu.