Peanuts 101: Nā Meaʻai Pono a me nā Pōmaikaʻi olakino

Anter

• ʻIke kūpono
• Momona i ka pī
• Nā polokina pī
• Kālika
• Nā wikamina a me nā minelala
• Nā mea kanu mea kanu ʻē aʻe
• Kaumaha emi
• ʻO nā pono olakino ʻē aʻe o ka pī
• ʻO ke olakino puʻuwai
• Kāohi pōhaku
• Nā hopena maikaʻi ʻole a me nā hopohopo o kēlā me kēia
• Lāʻau make ʻōpala
• Nā Antinutrients
• ʻAha ʻaʻano Peanut
• Ke laina lalo

Peanuts (Arachis hypogaea) he legume i hoʻomaka ʻia ma ʻAmelika Hema.

Hele lākou i nā ʻano inoa like ʻole, e like me ka palaoa, ka palaoa, a me nā goobers.

ʻOiai ko lākou inoa, pili ʻole ka peanuts i nā hua lāʻau. Ma ke ʻano he legume, pili lākou i nā pī, nā lihi, a me ka soy.

Ma ʻAmelika Hui Pū ʻIa, ʻaʻole ʻai pinepine ʻia ka pī. Ma kahi o ka mea, hoʻopau pinepine ʻia lākou i ka hoʻomoʻa ʻia a i ʻole me ka wai momona.

ʻO nā huahana peanut ʻē aʻe e pili ana i ka aila peanut, ka palaoa, a me ka protein. Hoʻohana ʻia kēia mau waiwai i nā ʻano meaʻai like ʻole, e like me nā meaʻai, nā pōpō, nā mea ʻono, nā mea ʻai māmā, a me nā mea ʻai.

He momona ka peanuts i ka protein, momona, a me nā meaola olakino like ʻole. Hōʻike nā noiʻi e pono paha ka peanuts no ke kaupaona ʻana a pili ʻia i ka hoʻemi ʻia o ka maʻi puʻuwai.

Hōʻike kēia ʻatikala iā ʻoe i nā mea āpau āu e ʻike ai e pili ana i ka peanuts.

ʻIke kūpono

Eia nā ʻike pono no nā ʻaila 3.5 (100 gram) o ka pī pī mau:

• Kalepona: 567
• Wai: 7%
• Kumuʻiʻo: 25.8 gram
• Kāpena: 16.1 gram
• Kō: 4.7 gram
• Puluniu: 8.5 gram
• Momona: 49.2 gram
  • ʻO saturated: 6.28 gram
  • Monounsaturated: 24.43 gram
  • Polyunsaturated: 15.56 gram
  • Omega-3: 0 gram
  • Omega-6: 15.56 gram
  • Trans: 0 gram

Hoʻopiha ʻia nā pīni me nā momona momona a me nā protein kiʻekiʻe. ʻOi aku ka kiʻekiʻe o kā lākou i ka calories.

Momona i ka pī

Piʻi ka momona i ka momona.

I ka ʻoiaʻiʻo, hoʻokaʻawale ʻia lākou ma ke ʻano he aila. Hoʻohana ʻia kahi mahele nui o ka ʻohi pīnī honua no ka hana ʻana i ka aila pī (aila arachis).

ʻO nā mea momona mai 44-56% a ʻo ka nui o nā momona mono- a me polyunsaturated, ʻo ka hapa nui o nā oleic a me nā linoleic acid (1, 2, 3, 4,).

ʻOi aku ka momona o ka pīni, ʻo ka hapa nui o nā mono- a me nā momona momona polyunsaturated. Hoʻohana pinepine ʻia lākou e hana i ka aila peanut.

Nā polokina pī

ʻO ka peanuts kahi kumu maikaʻi o ka protein.

Loaʻa ka ʻikepili protein mai 22-30% o kāna huina nui o nā calorie, e hoʻolilo ana i ka pī i kumu nui o nā protein i hoʻokumu ʻia me nā mea kanu (1, 3, 4).

ʻO nā protein i nui loa i ka pī, arachin a me conarachin, hiki ke hana nui i kekahi poʻe, e hana ana i nā hopena hoʻoweliweli ola ().

No kahi mea kanu mea kanu, ʻo ka peanuts kahi kumu maikaʻi o ka protein. E hoʻomanaʻo i kekahi poʻe i ka maʻi āpau i ka protein pīnū.

Kālika

Haahaa ka peanuts i nā carbs.

ʻO ka ʻoiaʻiʻo, aia wale nō ka ʻike o ka carb ma kahi o 13-16% o ka nui o ke kaupaona (4,).

ʻO ka haʻahaʻa o nā carbs a kiʻekiʻe i loko o ka protein, momona, a me ka fiber, he haʻahaʻa glycemic index (GI) loa ka peanuts, kahi ana o ka wikiwiki o ke komo ʻana o ka carbs i kou kahe koko ma hope o ka pāʻina (7).

ʻO kēia ka mea kūpono iā lākou no ka poʻe me ka maʻi kō.

Haahaa ka peanuts i nā carbs. Mālama kēia iā lākou i kahi koho papaʻai maikaʻi no ka poʻe me ka maʻi kō.

Nā wikamina a me nā minelala

ʻO ka peanuts kahi kumu maikaʻi loa o nā wikamina a me nā minelala, e like me ():

• ʻO Biotin. ʻO ka peanuts kekahi o nā kumu waiwai momona o ka biotin, kahi mea nui i ka wā hāpai (,).
• Keleawe. ʻO kahi mineral mineral trace, haʻahaʻa ke keleawe i ka papa komohana. Loaʻa paha nā hopena maikaʻi ʻole i ka hemahema i ke olakino puʻuwai ().
• Niacin. ʻIke ʻia hoʻi he huaola B3, he nui nā hana nui a ka niacin i kou kino. Ua hoʻopili ʻia i kahi hōʻemi hoʻemi ʻia o nā maʻi puʻuwai ().
• Folate. ʻIke pū ʻia hoʻi me ka huaola B9 a i ʻole ka folic acid, he nui nā hana nui a ka folate a he mea nui i ka wā hāpai ().
• Manganese. Loaʻa kahi kumumea, loaʻa ka manganese i ka wai inu a me ka hapa nui o nā meaʻai.
• Wikamina E. ʻO kahi antioxidant ikaika, ʻike pinepine ʻia kēia wikamina i nā nui i nā meaʻai momona.
• Thiamine. ʻO kekahi o nā huaʻai B, ʻo ka thiamine kahi i ʻike ʻia ma ke ʻano he huaola B1. Kōkua ia i nā hunaola o kou kino e hoʻohuli i nā carbs i ka ikehu a he mea nui ia no ka hana o kou puʻuwai, nā mākala, a me nā ʻōnaehana.
• Pākuʻi. He kumu waiwai maikaʻi ka peanuts i ka phosphore, kahi mineral e hana nui i ka ulu a me ka mālama ʻana o nā kino o ke kino.
• Makanekiuma ʻO kahi mineral mineral pono me nā hana nui like ʻole, manaʻo ʻia ka lawa ʻana o ka magnesium e pale aku i nā maʻi puʻuwai ().

ʻO ka peanuts kahi kumu maikaʻi loa o nā wikamina a me nā minelala. Hoʻopili kēia i ka biotin, keleawe, niacin, folate, manganese, wikamina E, thiamine, phosphorus, a me ka magnesium.

Nā mea kanu mea kanu ʻē aʻe

Loaʻa i ka peanuts nā mea kanu mea kanu bioactive a me nā antioxidant.

I ka ʻoiaʻiʻo, waiwai lākou i nā antioxidant e like me nā hua (14).

Aia ka hapa nui o nā antioxidant i loko o ka ʻili peanut, kahi e ʻai wale ʻia ai inā maka nā pī ().

ʻLelo ʻia, ʻo nā hua pīnī e hoʻopili mau ʻia:

• p-ʻĀkika Coumaric. ʻO kēia polyphenol kekahi o nā antioxidant nui i nā pī (14,).
• ʻO Resveratrol. ʻO kahi antioxidant ikaika e hōʻemi paha i kou maka o ka maʻi ʻaʻai a me nā maʻi puʻuwai, resveratrol ʻike nui ʻia i ka waina ʻulaʻula.
• ʻO Isoflavones. Hoʻohui ʻia kahi papa o nā polyphenols antioxidant, isoflavones me nā ʻano olakino ().
• ʻAikika Phytic. Loaʻa i nā ʻano mea kanu, e like me nā nati, hiki i ka acidic acid ke hōʻino i ka lawe ʻana o ka hao a me ka zinc mai ka pī a me nā meaʻai ʻē aʻe i ʻai ʻia i ka manawa like (19).
• Nā Phytosterols. Loaʻa i ka aila peanut ka nui o nā phytosterols, kahi e hōʻino ai i ka lawe ʻia ʻana o ka cholesterol mai kāu wahi digestive (,).

Loaʻa i ka peanuts nā ʻano mea kanu like ʻole. Hoʻopili kēia i nā antioxidants, e like me ka coumaric acid a me resveratrol, a me nā antinutrients e like me ka acidic phytic.

Kaumaha emi

Ua aʻo nui ʻia nā peanuts e pili ana i ka mālama ʻana i ke kaumaha.

ʻOiai ke kiʻekiʻe o ka momona a me nā calories, ʻaʻole kū ka peanuts i mea e hoʻonui ai i ka waiwai ().

ʻO ka ʻoiaʻiʻo, ua hōʻike nā noiʻi nānā i ka ʻai ʻana o ka peanut i hiki ke kōkua i ka mālama ʻana i ke kaupaona olakino a hoʻemi i kou maka o ka momona (,,,).

Nānā ʻia kēia mau noiʻi ʻana, ʻo ia hoʻi ʻaʻole hiki iā lākou ke hōʻoia i ka hopena.

Eia nō naʻe, ua hōʻike ʻia kahi haʻawina liʻiliʻi, 6 mau mahina i nā wahine olakino ke hoʻololi ʻia nā kumu momona ʻē aʻe i kahi papaʻai momona momona me nā peanuts, ua lilo nā 6.6 paona (3 kg) me ka ʻōlelo ʻia e mālama i ko lākou kaumaha mua ().

Ua ʻike ʻia kahi noiʻi ʻē aʻe i ka manawa i hoʻohui ʻia ai ka 3 auneke (89 gram) o ka peanuts i ka papaʻai o kēlā me kēia lā o nā mākua olakino no 8 mau pule, ʻaʻole i loaʻa ke kaupaona e like me ka mea i manaʻo ʻia ().

Hana nā mea like ʻole i ka pī i nā meaʻai momona aloha nui:

• Hoʻoemi lākou i ka lawe ʻana o ka meaʻai ma ka hoʻolaha ʻana i ka piha i kahi mea i ʻoi aku ma mua o nā meaʻai māmā maʻamau, e like me nā pōpō laiki (,).
• Ma muli o ka hoʻopiha ʻana i ka pī, ʻike ʻia ka poʻe e uku no ka hoʻonui ʻana i ka ʻai ma ka ʻai ʻana i nā meaʻai ʻē aʻe ().
• Ke hoʻomaʻamaʻa maikaʻi ʻole ʻia nā peanuts holoʻokoʻa, hiki i kahi ʻāpana o lākou ke hele i loko o kāu ʻōnaehana digestive me ka ʻole o ke komo (,).
• ʻO ke kiʻekiʻe o ka protein a me ka momona monounsaturated i ka pī pīpī e hoʻonui ai i ka puhi ʻana i ka calorie (,).
• ʻO ke pīpī kahi kumu o ka fiber dietary hiki ʻole ke hoʻopili ʻia, i hoʻopili ʻia me ka hoʻemi ʻia o ka loaʻa o ke kaumaha (,).

Ke hoʻopihapiha nui nei nā pīpī a hiki ke noʻonoʻo ʻia i kahi ʻāpana kūpono o ka papaʻai kaumaha.

ʻO nā pono olakino ʻē aʻe o ka pī

Ma waho aʻe o ka lilo ʻana i meaʻai meaʻai kaumaha-kaumaha, pili pū nā pīpī me nā pono olakino ʻē aʻe.

ʻO ke olakino puʻuwai

ʻO ka maʻi puʻuwai kekahi o nā kumu nui o ka make ma ka honua holoʻokoʻa.

Hōʻike nā noiʻi nūhou i ka ʻai ʻana i ka pī, a me nā ʻano hua nut ʻē aʻe, hiki ke pale aku i nā maʻi puʻuwai (,,).

ʻO kēia mau pōmaikaʻi ka hopena o nā kumu like ʻole (,,).

ʻO ka mea nui, loaʻa i ka peanuts kahi helu o nā meaʻai momona-puʻuwai. Hoʻopili kēia i ka magnesium, niacin, keleawe, ʻoleic acid, a me nā antioxidants he nui, e like me resveratrol (,,,).

Kāohi pōhaku

Hoʻopili nā Gallstones ma kahi o 10-25% o nā mākua ma United States ().

Hōʻike nā loiloi nānā ʻelua e hōʻoki paha ka ʻai ʻana i ka pī mau i ka makaʻu o nā gallstones i nā kāne a me nā wahine (,).

ʻOiai ʻo ka hapa nui o nā gallstones i haku ʻia me ka kolesterol, ʻo ka hopena hoʻoliʻiliʻi kolesterol o nā pīpī ke kumu ().

Pono nā noiʻi hou e hōʻoia i kēia mau hopena.

Ma ke ʻano he kumu waiwai o nā meaola he nui o ka naʻau, hiki i ka peanuts ke pale aku i nā maʻi puʻuwai. ʻO ka mea hou aku, ʻokiʻoki paha lākou i kāu makaʻu o nā gallstones.

Nā hopena maikaʻi ʻole a me nā hopohopo o kēlā me kēia

Ma waho o nā maʻi āpau, ʻaʻole i pili ka ʻai ʻana i ka pīni i nā hopena maikaʻi ʻole.

Eia nō naʻe, aia kekahi mau manaʻo olakino e noʻonoʻo ai.

Lāʻau make ʻōpala

Hiki ke hoʻohaumia ʻia nā peanuts i kekahi ʻano momi (Mea ʻaʻano Aspergillus flavus) hana i ka aflatoxin.

ʻO nā ʻōuli nui o ka lāʻau make aflatoxin e pili ana i ka nalo ʻana o ka makemake a me ka kala melemele o nā maka (jaundice), ʻo ia nā hōʻailona maʻamau o nā pilikia o ke ake.

Hiki i ka lāʻau make aflatoxin koʻikoʻi ke alakaʻi i ka hōʻeha o ke ake a me ka maʻi ʻaʻai ate ().

Aia ka makaʻu o ka hoʻowahāwahā aflatoxin i ka mālama ʻana o ka peanuts. Hoʻonui ka makaʻu me nā kūlana mehana a me nā wai, ʻoi loa i nā tropika.

Hiki ke pale ʻia me ka hoʻomaʻemaʻe pono ʻana i nā pīpī ma hope o ka ʻohi ʻana a me ka mālama ʻana i ka mahana a me ka haʻahaʻa i ka manawa e waiho ai (Aflatoxin haumia).

Nā Antinutrients

Loaʻa i ka pīnati nā helu o nā antinutrients, ʻo ia nā mea e hōʻino ai i kou lawe ʻana i nā mea momona a hoʻemi i ka waiwai waiwai.

No nā antinutrients i ka pīnati, mahalo nui ʻia ʻo ka acid acid.

Loaʻa ka waikawa phytic (phytate) i nā ʻano huaʻai āpau, nā nati, nā hua, a me nā legume. I nā pī, nā pae mai 0.2-4.5% ().

Hoʻoemi ka waikawa phytic i ka loaʻa o ka hao a me ka zinc i ka pīni, e hoʻoliʻiliʻi iki ana i kā lākou waiwai waiwai (19).

ʻAʻole kēia he hopohopo i nā papaʻai kaulike maikaʻi a i waena o ka poʻe e ʻai mau i ka ʻiʻo. Eia nō naʻe, he pilikia paha i nā ʻāina e ulu ana kahi nā kumuwaiwai a me nā legume paha ke kumu waiwai nui.

ʻAha ʻaʻano Peanut

ʻO ka peanuts kekahi o nā meaʻai āpau loa o ka meaʻai.

Kuhi ʻia ka maʻi āpau i ka pīni e pili ana i 1% o nā ʻAmelika ().

Hoʻoweliweli ke ola i nā pīpī peanut, a i kekahi manawa ua manaʻo ʻia ʻo ka peanuts ka mea nui loa ().

Pono ka poʻe me kēia maʻi āpau e hōʻalo i nā pī a me nā huahana peanut.

Nui a hewahewa nā peanuts, e like me ka hiki ke loaʻa i ka aflatoxin, ke ʻano o ka acid acid, a me nā hopena maʻi ʻino loa.

Ke laina lalo

Kaulana nā pīni e like me ke olakino.

He kumu kumu kanu maikaʻi lākou o ka protein a kiʻekiʻe i nā wikamina, nā minelala, a me nā mea kanu mea kanu.

Hiki iā lākou ke lilo ma ke ʻano he ʻāpana o ka papaʻai hoʻohaʻahaʻa kaumaha a hoʻoliʻiliʻi paha i kou makaʻu i nā maʻi puʻuwai a me nā pōhaku ʻelua.

Eia nō naʻe, ke kiʻekiʻe i ka momona, ʻo kēia legume kahi meaʻai kiʻekiʻe-calorie a ʻaʻole pono e ʻai nui ʻia.