Amakholomu Emakhaleni Nemihlomulo Yempilo Yabo
Nakuba ama-peanuts aphansi e-kilojoule, angaba yingxenye yokudla okunempilo ngoba ayenayo inhliziyo yakho futhi aphelele ukulahlekelwa noma ukuthola isisindo. Ukudla okuncane kunamthombo wamaphrotheni, i-fibre, amafutha enempilo, amavithamini namaminerali.
Nakuba banalo 'nut' egameni labo, amantongomane awakhuli emithini ngakho awahlobene nama-alimondi, ama-walnuts nezinye izintuthwane zangempela.
Amantongomane angabomndeni we-legume ngakho ahlobene nama-peas, ubhontshisi owomileyo kanye nesoya.
| Ama-Peanuts Amaqiniso Okudla | |
|---|---|
| Ukukhonza Usayizi 1 oz (28 g) | |
| Ngokukhonza | Inani Lansuku zonke * |
| Amakholori 166 | |
| Ama-calories avela ku-Fat 126 | |
| Ingqikithi yamafutha 14.1g | 22% |
| I-Fat egcweleyo 2g | 10% |
| I-Polyunsaturated Fat 4.4g | |
| I-Monounsaturated Fat 7g | |
| I-cholesterol 0mg | 0% |
| I-sodium engu- 230mg | 10% |
| Potassium 186.21mg | 5% |
| Ama-carbohydrates 6.1g | 2% |
| I-Fiber Diet 2.3g | 9% |
| Ama-Sugars 1.2g | |
| Amaprotheni 6.7g | |
| I-Vitamin A 0% · I-Vitamin C 0% | |
| I-calcium 2% · I-Iron 4% | |
| * Ngokusekelwe ekudleni kwekhalori engu-2 000 | |
Ukukhishwa kwamanoni kunesisindo esisodwa, noma ama-peanut angaba ngu-28. Lokho futhi mayelana nenani lezinkukhu ezizofanela esandleni sakho. Lezo zinhlamvu ezinamakholori angu-166, eziningi zazo zivela kumafutha, kanye nama-gram angu-7 kuphela amaprotheni.
Izinzuzo zezempilo zezinkukhu
Ama-peanuts enenhliziyo enempilo ngoba ayimthombo omuhle kakhulu we-monounsaturated fatty acids engasiza ekunciphiseni i-cholesterol yakho yonke. I-United States Food and Drug Administration ivumela isimangalo esilandelayo ukuba sibekwe emaphaketheni okudla okuqukethe amantongomane aphelele noma aqoshiwe:
Ubufakazi besayensi bukhombisa kodwa abukhombisi ukuthi ukudla ama-ounces ama-1.5 ngosuku lwamantongomane amaningi njengama-peanut njengengxenye yokudla okuncane kunamafutha agcwele futhi i-cholesterol inganciphisa ingozi yesifo senhliziyo. Bona ulwazi lokudla okunomsoco we-fat content.
Ama-peanuts nawo aphezulu ku-phytochemical okuthiwa i-resveratrol engase ibe nezinzuzo zezempilo.
I-Resveratrol yi- stilbene engokwemvelo eyenza umsebenzi onamandla we-antioxidant.
Imibuzo Ejwayelekile Mayelana Namanqamu
Ingabe Ama-Peanuts Akulungele Ukulahlekelwa Isisindo?
Amantongomane awaphansi kwama-khalori ngoba anamandla kakhulu. Kodwa uma nje ubukela izingxenye zakho, ukudla kuzo kungakusiza ulahlekelwe isisindo . Ucwaningo lubonisa ukuthi abantu abadla amantongomane namanqamu bavame ukuba nezinhlawulo eziphansi zomzimba .
Ungase uzibuze ukuthi ukudla okuphezulu kwamakholori kungakusiza kanjani ukuthi ulahlekelwe isisindo. Ingxenye yesizathu kungenzeka ukuthi kusukela amantongomane aphezulu emafutheni enempilo, amaprotheni, kanye ne-fibre, ukukhonza okuncane nje kunganelisa ukulamba kwakho futhi kugcine uzizwa ugcwele isikhathi eside. Isihluthulelo sokudla amantongomane nokulahlekelwa isisindo ukubuka ubukhulu bokukhonza kwakho ngokucophelela.
Ngesikhathi esilandelayo lapho ulambile phakathi kokudla, udle i-ounce eyodwa yamanqamu. Nakuba lenezela ngama-calories angu-166 ekudleni kwakho kwansuku zonke, kuzokusiza ukukulinda kuze kube sekudleni kwakho okulandelayo, futhi lokhu kungakusiza ukuvimbela ekudleni kokudla lapho leso sidlo sinikezwa.
Kungase kubonakale kungavamile ukuthi ukudla okufanayo kungaba kuhle ukulahlekelwa nokuthola isisindo. Kodwa kuyilapho kuyiqiniso, ama-peanuts ambalwa angasiza ekunciphiseni ukudla kwakho, ahlinzeke ngamakhalori engeziwe futhi akhuthaze inzuzo yesisindo uma udliwa ngamanani amakhulu.
Kuthiwani uma Ngifana ne-Eergic to Peanuts?
I-peanut allergies ayiyona into yokuthatha kalula. Ayejwayelekile futhi angaba yingozi kakhulu. Uma unesihlungu kumanqamu okudinga uzokugwema kokubili amantongomane nemikhiqizo eyenziwe ngamanci. Abanye abantu basabela ngokuqinile kangangokuthi ngisho nokuhogela amantongomane kungabangela ukusabela.
Abanye abantu abaphikisana namanqamu bangadla amantongomane emithi njengama-alimondi, ama-walnuts nama-cashews. Kodwa kungcono ukukhuluma nodokotela wakho ngaphambi kokwengeza amantongomane emithi ekudleni kwakho. Ukuze uthole ukwaziswa okwengeziwe mayelana nendlela yokusingatha imithi yokudla i-peanut, funda umhlahlandlela wokudla wokudla we-peanut.
Ukukhetha nokugcina ama-Peanuts
Ama-peanuts asemabhokheni angadliwa (noma ngaphandle kosawoti) noma aluhlaza.
Zingagcinwa ekamelweni lokushisa inyanga noma ezimbili, kodwa njengoba ziphakeme emafutheni, zingakwazi ukuhamba. Kungcono ukugcina lezi zinkukhu esiqandisini lapho zizohlala khona unyaka, noma efrijini lapho zizogcina khona iminyaka emibili.
Uma ungafuni ukubhekana negobolondo, ungase futhi uthenge amantongomane aphefisiwe. Zivame ukuthi zomile noma zithosiwe emafutheni, zikanamanzi, futhi zingahlanganiswa namanye amantongomane. Amantongomane aqothulisiwe ahlale esitebeleni uma nje egcinwe esitsheni esivaliwe. Uma isitsha sesivele sivulekile, kungcono ukugcina amantongomane esiqandisini ukuze alondoloze ukunambitheka nokuhlanza kwawo.
Izindlela Ezempilo Zokukhonza Amanqamu
Amantongomane angadliwa esandleni njenge-snack. I-peanuts encane kakhulu ihamba nge-apula noma enye isithelo se-low-calorie izithelo ezifana nepeyari, i-peach noma ama-strawberries ambalwa. Ngezinye izikhathi amantongomane asetshenziselwa ukupheka futhi ungawafumana e-fry-fries, njengesithako se-sauce ye-peanut, noma wanezelwa kuma-saladi nakwezitsha zangaphandle. Futhi-ke, imifucumfucu ivame ukusetshenzwa ngamasangweji ngesibhakabhaka se-peanut.
Ama-Peanut Recipes
I-National Peanut Board inikeza izindlela zokupheka ezinomsoco futhi ezinempilo ezinezinkukhu:
- Kale & Ethosiwe Inkukhu Saladi nge Peanut Vinaigrette
- I-Peanut Trail Mix
- I-Salad ye-Citrus ene-Mint ne-Peanuts
Izwi kusuka
Amantongomane anomsoco futhi abe nezinzuzo zezempilo ezingenzeka. Snack kumanqwana ambalwa nsuku zonke noma ujabulele ibhotela le-peanut elikhulile kanye ne-jelly sandwich kokudla kwasemini.
Imithombo:
INkosi JC, Blumberg J, Ingwersen L, Jenab M, Tucker KL. "Amantongomane emithi kanye namanqamu njengamalungu okudla okunempilo." J Nutriti. 2008 Sep; 138 (9): 1736S-1740S.
Mattes RD, Kris-Etherton PM, Foster GD. "Impact yamanqamu kanye namantongomane emithi ngesisindo somzimba nokulahlekelwa kwesisindo somzimba kubantu abadala." J Nutriti. 2008 Sep; 138 (9): 1741S-1745S.
Ukuphathwa Kwezokudla Nezidakamizwa E-United States. "Izimangalo zezempilo ze-FDA ezifanelekile." Kubuyekezwe u-Agasti 11, 2016.