Maorikiti ari muPeanuts uye Utano Hwayo Zvipo
Kunyange zvazvo zvipuka hazvina kuderera mumakorikori, dzinogona kuva chikamu chekudya kwakanaka nokuti dzakanaka pamwoyo wako uye dzakakwana pakurasikirwa kana kuwaniswa. Necheji shomanana yemapuritsi yakanaka yakanaka yeprotein, fiber, mafuta ane utano, vitamini, nemaminera.
Kunyange zvazvo vane 'nut' muzita ravo, marangi haakurwi pamiti kuitira kuti ivo vasati vakabatana nemarmonds, walnuts, uye mamwe marimu echokwadi.
Mhete ndeyemhuri ye legume saka iyo inowirirana nehasi, yakaoma nyemba, uye soy.
| Peanuts Nutrition Facts | |
|---|---|
| Kushumira Kukura 1 oz (28 g) | |
| Per Serving | % Daily Value * |
| Maoriro 166 | |
| Maoriro anobva kuFat 126 | |
| Total Fat 14.1g | 22% |
| Saturated Fat 2g | 10% |
| Polyunsaturated Fat 4.4g | |
| Monounsaturated Fat 7g | |
| Cholesterol 0mg | 0% |
| Sodium 230mg | 10% |
| Potassium 186.21mg | 5% |
| Carbohydrates 6.1g | 2% |
| Dietary Fiber 2.3g | 9% |
| Sugars 1.2g | |
| Puroteni 6.7g | |
| Vitamini A 0% · Vitamin C 0% | |
| Calcium 2% · Iron 4% | |
| * Kubva pane zvokudya zviviri zvekoriori | |
Kushanda kwehuvhuti kwakaenzana neyunce imwechete, kana kuti anenge mapeji makumi maviri nemashanu. Izvo zvakare pamusoro pehuwandu hwemhino dzinotarirwa muruoko rwako. Izvozvo zvishoma zvesango zvinenge 166 makorikori, akawanda acho anobva kumafuta, pamwe chete pasi pe7 gramu eprotini.
Health Health Benefits of Peanuts
Mavhuvhu mwoyo ane hutano nokuti iwo anonyanya kukosha kwe monounsaturated fatty acids iyo inogona kubatsira kuderedza cholesterol yako yose. IUnited States Chakudya uye Drug Administration inobvumira zvinotevera zvinoshandiswa pakuiswa kwezvokudya izvo zvine mhete yakazara kana yakagurwa:
Zviratidzo zvesayenzi zvinoratidza asi hazviratidzi kuti kudya 1.5 ounces pazuva rwemiti akawanda yakadai semarangi sechikamu chekudya kuderera mumafuta akazara uye cholesterol kunogona kuderedza ngozi yepfungwa yemwoyo. Ona nzwisiso yeruzivo rwemafuta.
Nhekwe dzinowedzerawo mu phytochemical inonzi resveratrol inogona kuva neutano hwakanaka.
Resveratrol is stilbene inowanzoitika ine simba rinogona kunge rine simba rinopikisa antioxidant.
Mibvunzo Inowanzoenderana Nezviyo
Ndiyo Mapeji Anobatsira Kurasikirwa Kwemaviri Here?
Mavhuvhu haasi akaderera mumakorikori nokuti ane simba-dense. Asi chero bedzi uchiona zvikamu zvako, kudya zvingakubatsira kuti uremerwe uremu . Zvidzidzo zvinoratidza kuti vanhu vanodya nuts uye marangi vanowanzova nemuviri mashoma .
Iwe unogona kunge uri kushamisika kuti zvokudya zvakakwirira sei mumakorikiti zvingakubatsira iwe kuderedza uremu. Chikamu chechikonzero chinogona kuva kuti sezvo zvipembenene zvakakwirira mumafuta ane utano, mapuroteni, uye fiber, kungoshumira zvishoma kungagutsa nzara yako uye kukuchengetedza unonzwa wakakwana kwenguva refu. Chinokosha chekudya marangi uye kurasikirwa ndiko kutarisa kushanda kwako zvakanyatsonaka.
Nguva inotevera paunonzwa nzara pakati pezvokudya, idya imwe yamafuta. Kunyange zvazvo inowedzera nezve 166 makorikiti kune kudya kwako kwezuva nezuva, ichakubatsira kukurudzira kusvika pakudya kwako, uye izvi zvingakubatsira kuti urege kudya kana kudya ikoko kwave kushandiswa.
Zvinogona kunge zvisinganzwisisiki kuti kudya kumwechete kunogona kuva kwakanaka kwekurasikirwa nekuwana uremu. Asi kana chiri chokwadi, mheteti shomanana inogona kubatsira kubvisa chido chako, vanopa mamwe makoriki uye vanokurudzira kuwedzera kuwanda kana vachidyiwa muhomwe huru.
Ko kana ndiine Allergic kune Peanuts?
Zvirwere zvepepanut hazvisi chinhu chisingatori. Havasi vashoma uye vanogona kuva nengozi. Kana uri weergergic kune zvipembenene iwe uchada kudzivisa zviri zviviri mapeji nemiti yakagadzirwa nemarangi. Vamwe vanhu vanoita zvakasimba zvokuti kunyange kunhuvhuta marangi kunokonzera kuita.
Vamwe vanhu avo vanokonzera marinari vanogona kudya marimu emiti semarmonds, walnuts, uye cashews. Asi zvakanakisisa kutaura nachiremba wako usati wawedzera miti yemiti kune kudya kwako. Kuti uwane mamwe mashoko pamusoro pokuti ungabata sei chirwere chepagani, verenga peanut allergy diet diet.
Kusarudza nekuchengetedza Mapeji
Nhekwe dziri muhombodo dzinogona kubikwa (kana pasina munyu) kana zvisikwa.
Inogona kuchengetwa pamushando wekugara kwemwedzi kana maviri, asi sezvo yakakwirira mumafuta, inogona kuenda rancid. Zvakanakisisa kuchengeta mapeji aya mufiriji iyo inopedzisira kusvika pagore, kana mufiriji kwaanozogara zvakanaka kusvika kumakore maviri.
Kana iwe usingadi kutarisana nehombe, iwe unogona zvakare kutenga mhete dzakachengetedzwa. Inowanzooma-yakabikwa kana yakabikwa mufuta, yakasvibiswa, uye inogona kusanganiswa nemamwe marimu. Yakakonzerwa nemisasa yakagadzirirwa yakachengetwa rakafuridzirwa chero bedzi iyo inenge yakachengetwa muvhara rakavharwa. Kana imwechete iyo yakasununguka, zvakanakisisa kuchengetedza mapeji mufiriji kuti varambe vaine ruzha uye vatsva.
Nzira Dzakanaka Kuti Ushumire Mapeji
Mhete dzinogona kudyiwa kunze kwechikafu. Mamwe mapundu emucheka anoenda zvakanaka nemapuro kana chimwe chikamu chekunya-calorie michero yakadai se peari, peach kana mashowberries mashomanana. Mhembwe dzimwe nguva inoshandiswa mukubika uye unogona kuawana mukugweda-fries, sechinhu chinosanganisa mumucheka wepepanut, kana kuwedzerwa kuma saladi uye nembiya. Uye, zvechokwadi, zvipuka zvinowanzoshandiswa pane sandwiches nenzira yepeanut butter.
Peanut Recipes
I National Peanut Board inopa mapeji anoyevedza uye ane utano ane makungu:
- Kale & Roasted Chicken Salad ne Peanut Vinaigrette
- Peanut Trail Mix
- Citrus Salad neMint uye Peanuts
Shoko kubva
Nhekwe dzinonwisa uye dzinogona kubatsira mune zveutano. Snack pamapunguti mashomanana zuva rega rega kana kunakidzwa nevakura-guru peanut butter uye jelly sandwich kwemasikati.
Sources:
Mambo JC, Blumberg J, Ingwersen L, Jenab M, Tucker KL. "Miti yemiti nemapereti sezvikamu zvekudya kwakanaka." J Nutriti. 2008 Sep; 138 (9): 1736S-1740S.
Mattes RD, Kris-Etherton PM, Foster GD. "Zvinokonzerwa nemakungu nemiti yemiti pamuviri wehutano uye kurasikirwa kwehutano hwakanaka kune vanhu vakuru." J Nutriti. 2008 Sep; 138 (9): 1741S-1745S.
United States Zvokudya uye Drug Administration. "FDA Inokodzera Utano Mhosva." Yakapedzwa musi waAugust 11, 2016.