Mtedza 101: Zowona Zakudya Zakudya ndi Ubwino Wathanzi

Zamkati

• Mfundo zokhudza thanzi
• Mafuta mtedza
• Mapuloteni a chiponde
• Ma carbs
• Mavitamini ndi mchere
• Zomera zina
• Kuchepetsa thupi
• Ubwino wina wathanzi
• Thanzi lamtima
• Kupewa miyala
• Zotsatira zoyipa ndi zovuta za aliyense payekha
• Poizoni wa Aflatoxin
• Zosagwirizana
• Chiponde
• Mfundo yofunika

Mtedza (Arachis hypogaea) ndi nyemba zoyambira ku South America.

Amakhala ndi mayina osiyanasiyana, monga mtedza, mtedza, ndi goobers.

Ngakhale adatchulidwa, mtedza sugwirizana ndi mtedza wamitengo. Monga nyemba, ndizokhudzana ndi nyemba, mphodza, ndi soya.

Ku United States, chiponde sichimadyedwa kawirikawiri. M'malo mwake, nthawi zambiri amadya wokazinga kapena batala wa chiponde.

Zinthu zina zamtedza zimaphatikizapo mafuta a chiponde, ufa, ndi mapuloteni. Katunduyu amagwiritsidwa ntchito pazakudya zosiyanasiyana, monga maswiti, makeke, zophikira, zokhwasula-khwasula, ndi msuzi.

Mtedza umakhala ndi zomanga thupi zambiri, mafuta, ndi michere yambiri yathanzi. Kafukufuku akuwonetsa kuti chiponde chitha kukhala chothandiza kuchepetsa thupi ndipo chimalumikizidwa ndi kuchepa kwa matenda amtima.

Nkhaniyi ikukufotokozerani chilichonse chomwe mukufuna kudziwa za mtedza.

Mfundo zokhudza thanzi

Nazi mfundo zowonjezera za ma ouniki 3.5 (100 magalamu) a mtedza wosaphika:

• Ma calories: 567
• Madzi: 7%
• Mapuloteni: 25.8 magalamu
• Ma carbs: 16.1 magalamu
• Shuga: 4.7 magalamu
• CHIKWANGWANI: 8.5 magalamu
• Mafuta: 49.2 magalamu
  • Zokwanira: 6.28 magalamu
  • Zosintha: 24.43 magalamu
  • Polyunsaturated: 15.56 magalamu
  • Omega-3: 0 magalamu
  • Omega-6: 15.56 magalamu
  • Tumizani: 0 magalamu

Mtedza umadzaza ndi mafuta athanzi komanso mapuloteni apamwamba. Amakhalanso ndi ma calories ambiri.

Mafuta mtedza

Mtedza uli ndi mafuta ambiri.

M'malo mwake, amadziwika ngati mbewu zamafuta. Chigawo chachikulu cha zokolola za chiponde padziko lapansi chimagwiritsidwa ntchito popanga mafuta a chiponde (arachis mafuta).

Mafutawa amakhala pakati pa 44-56% ndipo makamaka amakhala ndi mafuta a mono- ndi polyunsaturated, ambiri omwe amapangidwa ndi oleic ndi linoleic acid (1, 2, 3, 4,).

Mtedza uli ndi mafuta ambiri, omwe amakhala ndi mono- ndi polyunsaturated fatty acids. Nthawi zambiri amagwiritsidwa ntchito popanga mafuta a chiponde.

Mapuloteni a chiponde

Mtedza ndiwo magwero abwino a mapuloteni.

Mapuloteniwa amakhala pakati pa 22-30% yamafuta ake onse, ndikupanga mtedza kukhala gwero lalikulu la mapuloteni azomera (1, 3, 4).

Mapuloteni ochulukirapo mtedza, arachin ndi conarachin, amatha kukhala owopsa kwa anthu ena, zomwe zimawopsa ().

Chakudya chomera, chiponde ndiye gwero labwino kwambiri la mapuloteni. Kumbukirani kuti anthu ena sagwirizana ndi mapuloteni a chiponde.

Ma carbs

Mtedza umakhala ndi ma carbs ochepa.

M'malo mwake, zomwe zili ndi carb zimangokhala za 13-16% ya kulemera konse (4,).

Pokhala otsika mu carbs komanso wokhala ndi mapuloteni, mafuta, ndi fiber, mtedza uli ndi index yotsika kwambiri ya glycemic (GI), yomwe ndiyeso ya momwe carbs imalowera m'magazi anu mukatha kudya (7).

Izi zimawapangitsa kukhala oyenera anthu odwala matenda ashuga.

Mtedza umakhala ndi ma carbs ochepa. Izi zimawapangitsa kukhala chakudya chabwino kwa anthu omwe ali ndi matenda ashuga.

Mavitamini ndi mchere

Mtedza ndi gwero labwino kwambiri la mavitamini ndi michere, kuphatikiza ():

• Zamgululi Mtedza ndi imodzi mwazinthu zolemera kwambiri zopangira biotin, zomwe ndizofunikira panthawi yapakati (,).
• Mkuwa. Zakudya zamchere, zamkuwa nthawi zambiri zimakhala zochepa ku Western zakudya. Kuperewera kumatha kukhala ndi zovuta paumoyo wamtima ().
• Niacin. Amadziwikanso kuti vitamini B3, niacin ili ndi ntchito zingapo zofunika mthupi lanu. Amalumikizidwa ndi kuchepa kwa matenda amtima ().
• Achinyamata. Folate, yomwe imadziwikanso kuti vitamini B9 kapena folic acid, ili ndi ntchito zambiri zofunika ndipo imakhala yofunika kwambiri panthawi yapakati ().
• Manganese. Chotsatira chake, manganese amapezeka m'madzi akumwa ndi zakudya zambiri.
• Vitamini E. Antioxidant yamphamvu, vitamini imeneyi nthawi zambiri imapezeka m'mitundu yambiri yazakudya zamafuta.
• Thiamine. Mmodzi mwa mavitamini a B, thiamine amadziwikanso kuti vitamini B1. Zimathandizira maselo amthupi lanu kusintha ma carbs kukhala mphamvu ndipo ndizofunikira pantchito yamtima wanu, minofu, ndi manjenje.
• Phosphorus. Mtedza ndi gwero labwino la phosphorous, mchere womwe umathandiza kwambiri pakukula ndi kusamalira matupi athu.
• Mankhwala enaake a. Mchere wofunikira wazakudya wokhala ndi ntchito zosiyanasiyana zofunika, kudya kwa magnesium wokwanira kumakhulupirira kuti kumateteza ku matenda amtima ().

Mtedza ndi gwero labwino kwambiri la mavitamini ndi michere yambiri. Izi zimaphatikizapo biotin, mkuwa, niacin, folate, manganese, vitamini E, thiamine, phosphorus, ndi magnesium.

Zomera zina

Mtedza uli ndi mitundu yosiyanasiyana yazomera komanso ma antioxidants.

M'malo mwake, ali ndi ma antioxidants olemera ngati zipatso zambiri (14).

Ma antioxidants ambiri amapezeka pakhungu la chiponde, lomwe limadyedwa pokhapokha mtedzawo ukakhala waiwisi ().

Izi zati, maso a chiponde amaphatikizaponso:

• p-Coumaric asidi. Polyphenol iyi ndi imodzi mwama antioxidants akulu amtedza (14,).
• Kubwezeretsa. Resveratrol imapezeka kwambiri mu vinyo wofiira (antioxidant) yomwe ingachepetse chiopsezo chanu cha khansa ndi matenda amtima.
• Maofesi. Gulu la antioxidant polyphenols, isoflavones amalumikizidwa ndi zovuta zosiyanasiyana ().
• Phytic asidi. Amapezeka mu mbewu zazomera, kuphatikiza mtedza, phytic acid imatha kusokoneza kuyamwa kwa chitsulo ndi zinc kuchokera ku chiponde ndi zakudya zina zomwe zimadyedwa nthawi yomweyo (19).
• Ma Phytosterols. Mafuta a chiponde amakhala ndi ma phytosterol ambiri, omwe amalepheretsa kuyamwa kwa mafuta m'thupi lanu (,).

Mtedza uli ndi mankhwala osiyanasiyana. Izi zimaphatikizapo ma antioxidants, monga coumaric acid ndi resveratrol, komanso zotsutsana ndi phytic acid.

Kuchepetsa thupi

Mtedza umaphunziridwa kwambiri pokhudzana ndi kukonza zolemera.

Ngakhale kukhala ndi mafuta ambiri ndi ma calories, mtedza sizimawoneka kuti zimapangitsa kunenepa ().

M'malo mwake, kafukufuku wowonetsa akuwonetsa kuti kumwa chiponde kumatha kuthandizira kukhala ndi thanzi labwino komanso kuchepetsa chiopsezo cha kunenepa kwambiri (,,,).

Maphunzirowa onse ndi owonera, zomwe zikutanthauza kuti sangathe kutsimikizira zovuta.

Komabe, kafukufuku wocheperako, wazaka 6 mwa amayi athanzi adati ngati mafuta ena omwe adadya mafuta ochepa atasinthidwa ndi chiponde, adataya makilogalamu 6.6 ngakhale kuti adauzidwa kuti azichepetsa ().

Kafukufuku wina adapeza kuti pamene ma peyala atatu (89 magalamu) amtedza amawonjezeredwa pachakudya cha tsiku ndi tsiku cha achikulire athanzi kwa milungu isanu ndi itatu, sanapeze kulemera kwakukulu monga amayembekezera ().

Zinthu zingapo zimapangitsa mtedza kukhala chakudya chochepetsera kuchepa:

• Amachepetsa kudya ndikulimbikitsa kukhuta kwambiri kuposa zokhwasula-khwasula zina, monga mikate ya mpunga (,).
• Chifukwa chakudzaza chiponde, anthu amawoneka kuti amalipira kuchuluka kwa chiponde posadya zakudya zina zochepa ().
• Mtedza wonse ukakhala kuti sunatafunitsidwe bwino, gawo lawo limatha kudutsa m'thupi lako osalowetsedwa (,).
• Zakudya zamapuloteni komanso zonenepa kwambiri zamatenda zimatha kuwonjezera kuyaka kwa kalori (,).
• Mtedza ndi gwero lazakudya zosasungunuka, zomwe zimalumikizidwa ndi kuchepa kwakuchepetsa kunenepa (,).

Mtedza umadzaza kwambiri ndipo ukhoza kuonedwa kuti ndi gawo labwino pazakudya zolimbitsa thupi.

Ubwino wina wathanzi

Kuphatikiza pa kukhala chakudya chochepetsera kulemera, mtedza umalumikizidwa ndi maubwino ena angapo azaumoyo.

Thanzi lamtima

Matenda a mtima ndi chimodzi mwazomwe zimayambitsa kufa padziko lonse lapansi.

Kafukufuku akuwonetsa kuti kudya mtedza, komanso mtedza wina, zitha kuteteza ku matenda amtima (,,).

Izi zitha kukhala chifukwa cha zinthu zosiyanasiyana (,,).

Makamaka, chiponde chili ndi michere yambiri yathanzi. Izi zimaphatikizapo magnesium, niacin, mkuwa, oleic acid, ndi ma antioxidants angapo, monga resveratrol (,,,).

Kupewa miyala

Miyala yamiyala imakhudza pafupifupi 10-25% ya achikulire ku United States ().

Kafukufuku awiri akuwonetsa kuti kumwa chiponde pafupipafupi kumatha kuchepetsa chiopsezo cha amphongo mwa amuna ndi akazi (,).

Popeza ma gallstones ambiri amapangidwa ndi cholesterol, kuchepa kwa mafuta m'thupi kumatha kukhala chifukwa ().

Maphunziro owonjezera amafunikira kutsimikizira izi.

Monga gwero lazakudya zambiri zathanzi pamtima, mtedza ungathandize kupewa matenda amtima. Kuphatikiza apo, atha kuchepetsa chiopsezo cha ndulu.

Zotsatira zoyipa ndi zovuta za aliyense payekha

Kupatula pa chifuwa, kudya mtedza sikunalumikizidwe ndi zovuta zambiri.

Komabe, pali mavuto ena azaumoyo omwe angaganizidwe.

Poizoni wa Aflatoxin

Mtedza nthawi zina umatha kuipitsidwa ndi mtundu wina wa nkhungu (Aspergillus flavus) yomwe imapanga aflatoxin.

Zizindikiro zazikulu za poyizoni wa aflatoxin zimaphatikizaponso kusowa kwa njala komanso kutulutsa khungu kwamaso achikasu (jaundice), zomwe ndizizindikiro za vuto la chiwindi.

Kupha poizoni wa aflatoxin kumatha kubweretsa kulephera kwa chiwindi komanso khansa ya chiwindi ().

Kuopsa kwa kuipitsidwa ndi aflatoxin kumadalira momwe mtedza umasungidwira. Chiwopsezo chikuwonjezeka ndikutentha komanso chinyezi, makamaka kumadera otentha.

Kuwonongeka kwa Aflatoxin kumatha kupewedwa poyanika bwino mtedza mukakolola ndikusunga kutentha ndi chinyezi nthawi yosungira ().

Zosagwirizana

Mtedza uli ndi mankhwala angapo oswa zakudya, omwe ndi zinthu zomwe zimasokoneza kuyamwa kwanu kwa michere ndikuchepetsa zakudya.

Mwa mankhwala ophera mchere, phytic acid ndiwofunika kwambiri.

Phytic acid (phytate) imapezeka mu njere zonse zodyedwa, mtedza, tirigu, ndi nyemba. Mtedza, umayambira 0.2-4.5% ().

Phytic acid imachepetsa kupezeka kwa chitsulo ndi zinki mu mtedza, kutsitsa zakudya zawo pang'ono (19).

Izi nthawi zambiri sizikhala zofunikira pazakudya zabwino komanso pakati pa omwe amadya nyama pafupipafupi. Ngakhale zili choncho, likhoza kukhala vuto m'maiko omwe akutukuka kumene komwe kumakhala chakudya chachikulu ndi njere kapena nyemba.

Chiponde

Mtedza ndi chimodzi mwazinthu zomwe zimayambitsa kudya.

Matupi awo ndi ziwengo zimakhudza pafupifupi 1% aku America ().

Matenda a mtedza ndiwowopsa, ndipo nthawi zina mtedza umawonedwa ngati wowopsa kwambiri ().

Anthu omwe ali ndi vutoli ayenera kupewa mtedza wonse ndi mankhwala a chiponde.

Pali zotsalira zingapo zamtedza, kuphatikiza kuipitsidwa kwa aflatoxin, phytic acid okhutira, komanso kusokonezeka kwakanthawi.

Mfundo yofunika

Mtedza ndiwotchuka chifukwa ndi wathanzi.

Ndiwo magwero abwino kwambiri opangira zomanga thupi komanso okhala ndi mavitamini osiyanasiyana, michere, komanso mankhwala azitsamba.

Zitha kukhala zothandiza ngati gawo la chakudya chochepetsa thupi ndipo zitha kuchepetsa chiopsezo cha matenda amtima komanso ndulu.

Komabe, chifukwa chokhala ndi mafuta ambiri, nyemba izi ndi chakudya chambiri chambiri ndipo siziyenera kudyedwa mopitilira muyeso.