Zoonadi za Mtedza wa Peanut

Mapulogalamu a Zakudya Zam'madzi ndi Zaumoyo

Ngakhale kuti nthanga sizing'onozing'ono, zimatha kukhala gawo la zakudya zabwino chifukwa zimakhala zabwino kwa mtima wanu ndipo zimatha kutaya kapena kulemera. Mankhwalawa amathandiza kwambiri mapuloteni, mavitamini, mafuta abwino, mavitamini, ndi mchere.

Ngakhale kuti ali ndi 'nut' m'dzina lawo, nthanga sizikula pamtengo kotero kuti sizigwirizana ndi amondi, walnuts, ndi mtedza wina weniweni.

Nkhumba zimakhala za banja la legume kotero zimakhala zokhudzana ndi nandolo, nyemba zouma, ndi soya.

Kutumikira kwa nthikiti ndi ofanana ndi imodzi yokha, kapena mphesa zokwana 28. Izi ndizonso za nambala ya nthanga zomwe ziyenera kukhala m'manja mwako. Mankhwalawa amakhala ndi makilogalamu pafupifupi 166, omwe ambiri amachokera ku mafuta, kuphatikizapo masentimita 7 a mapuloteni.

Ubwino Wathanzi wa Mbewu

Nkhuta zimakhala ndi thanzi labwino chifukwa ndizochokera ku mafuta a monounsaturated omwe amathandiza kuchepetsa cholesterol chanu chonse. Bungwe la United States Chakudya ndi Drug Administration limapereka chigamulo chotsatirachi kuti chiyike pazomwe zimakhala ndi zakudya zomwe zili ndi mandimu zonse kapena zophika:

Umboni wa sayansi umapereka umboni koma sikutsimikizira kuti kudya mavitamini 1.5 patsiku la mtedza wambiri monga zakudya zamtundu monga chakudya chokhala ndi mafuta okhudzana ndi mafuta m'thupi komanso cholesterol kungachepetse chiopsezo cha matenda a mtima. Onani zambiri zokhudzana ndi zakudya zokhudzana ndi mafuta.

Mbewu zam'mimba zimakhala ndi mankhwala otchedwa phytochemical omwe amatchedwa resveratrol omwe angakhale ndi thanzi labwino.

Resveratrol ndi stilbene yomwe imachitika mwachibadwa yomwe imakhala ndi mphamvu yoteteza antioxidant.

Mafunso Omwe Amakhudzana Ndi Nkhalango

Kodi Manyowa Angapangitse Kutaya Thupi?

Nkhuta sizing'onozing'ono chifukwa zimakhala zamphamvu kwambiri. Koma malinga ngati mutayang'ana magawo anu, kudya nawo kungakuthandizeni kuchepa thupi . Kafukufuku amasonyeza kuti anthu omwe amadya mtedza ndi nthanga zimakhala ndi zizindikiro zochepa .

Mwinamwake mukudabwa kuti chakudya chomwe chili ndi makilogalamu ambiri chingakuthandizeni kuchepa thupi. Chifukwa chimodzi chimakhala chakuti popeza mtedza uli ndi mafuta abwino, mapuloteni, ndi mchere, kutumikira pang'ono kungathe kukhutitsa njala yanu ndikukupangitsani kukhala ndi nthawi yambiri. Chinsinsi chodyera mtedza ndi kuchepa thupi ndiko kuyang'ana kukula kwanu.

Nthawi ina mukakhala ndi njala pakati pa chakudya, idyani nyemba zokha. Ngakhale kuti imaphatikizapo makilogalamu 166 pa kudya kwa tsiku ndi tsiku, zidzakuthandizani kuti mupitirize kudya chakudya chotsatira, ndipo izi zingakuthandizeni kuti musamadye chakudya pamene chakudyacho chikuperekedwa.

Zikuwoneka zosamvetsetseka kuti chakudya chomwecho chingakhale chabwino kuti mutaya ndi kulemera. Koma pamene ziri zoona, nthanga zingapo zingakuthandizeni kuchepetsa chilakolako chanu, zimapereka zowonjezera zowonjezera ndipo zimalimbikitsa phindu lolemera pamene zidya zambiri.

Nanga bwanji ngati ndikulimbana ndi mapeyala?

Chifuwa cha peanut si kanthu kosavuta. Zimakhala zachilendo ndipo zimakhala zoopsa. Ngati muli ndi mankhwalawa, muyenera kupewa nyemba ndi zopangidwa ndi mandimu. Anthu ena amakhudzidwa kwambiri moti ngakhale kununkhira nyemba kungayambitse.

Anthu ena omwe amadwala mitengo yamtundu akhoza kudya mtedza wamtengo ngati amondi, walnuts, ndi cashews. Koma ndibwino kuti muyankhule ndi dokotala musanandike mtedza wa mitengo ku zakudya zanu. Kuti mudziwe zambiri zokhudza momwe mungagwiritsire ntchito matendawa, muwerenge nsomba zamakono zowonongeka.

Kusankha ndi Kusunga Mapeyala

Nkhumba zowonongeka zikhoza kuzikidwa (popanda kapena mchere) kapena yaiwisi.

Zikhoza kusungidwa kutentha kwa mwezi umodzi kapena ziwiri, koma popeza zimakhala ndi mafuta ambiri, zimatha kuyenda mofulumira. Ndibwino kusungira nkhumbazi mufiriji komwe zimatha chaka chimodzi, kapena mufirizi kumene zidzasunga kwa zaka ziwiri.

Ngati simukufuna kuthana ndi chipolopolo, mukhoza kugula nyemba zomwe zasungidwa. Nthawi zambiri zimakhala zowazinga kapena zokazinga mu mafuta, mchere, komanso zimakhala ndi mtedza wina. Zophika mtedza zimakhala zitsulo zokhazikika malinga ngati zimasungidwa mu chidebe chosindikizidwa. Pakatha chidebe, ndi bwino kusunga makungu mu firiji kuti asunge kukoma kwawo.

Njira Zabwino Zotumikira Nkhuku

Nkhuta zimatha kudyedwa ngati dzanja. Mankhusu ochepa amapita bwino ndi apulo kapena kachilombo kena kamodzi kake kolera, peach kapena ochepa strawberries. Nthawi zina amagwiritsidwa ntchito kuphika ndipo mumawapeza akuwotchera, monga mankhwala opangidwa ndi msuzi, kapena kuwonjezera pa saladi komanso mbale. Ndipo, ndithudi, nthanga zimagwiritsidwa ntchito masangweji monga mawonekedwe a mandimu.

Maphikidwe a Peanut

Bungwe la National Peanut Board limapereka maphikidwe okoma ndi abwino omwe ali ndi zikopa:

• Kale & Chokuta Chicken Saladi ndi Nkhumba Vinaigrette
• Peanut Trail Mix
• Saladi ya Citrus ndi Mbewu ndi Zomera

Mawu ochokera

Nkhuta zimakhala ndi thanzi komanso zimakhala ndi thanzi labwino. Kutsekemera pazitsamba zingapo tsiku lililonse kapena kusangalala ndi mafuta achikasu wamkulu ndi jekeseni wodyera chakudya chamasana.

_Zotsatira:

_{Mfumu JC, Blumberg J, Ingwersen L, Jenab M, Tucker KL. "Mtedza ndi mitengo yamtengo wapatali ya mtengo wamtengo wapatali." J Nutriti. 2008 Sep; 138 (9): 1736S-1740S.}

_{Mattes RD, Kris-Etherton PM, Foster GD. "Mmene zimakhudzira mtedza ndi mtedza wa mtedza pa kulemera kwa thupi ndi kuwonongeka kwabwino kwa akuluakulu." J Nutriti. 2008 Sep; 138 (9): 1741S-1745S.}

_{Bungwe la United States Chakudya ndi Mankhwala. "Madandaulo a Health Advocate a FDA." Idasinthidwa pa August 11, 2016.}