Manokoana a 101: Linnete tsa phepo e nepahetseng le melemo ea bophelo bo botle

Litaba

• Lintlha tsa phepo e nepahetseng
• Mafura matonkong
• Liprotheine tsa matokomane
• Li-carbs
• Li-vithamine le liminerale
• Metsoako e meng ea limela
• Ho fokotsa boima ba 'mele
• Melemo e meng ea bophelo ea matokomane
• Bophelo ba pelo
• Thibelo ea majoe
• Liphello tse bohloko le matšoenyeho a batho ka bomong
• Chefo ea Aflatoxin
• Litlhaselo
• Mefuta ea peanut
• Ntlha ea bohlokoa

Linate (Arachis hypogaea) ke legume e qalileng Amerika Boroa.

Li tsamaea ka mabitso a fapaneng, joalo ka makotomane, makotomane le likutu.

Leha e na le lebitso la eona, matokomane ha a amane le linate tsa lifate. Joaloka legume, li amana le linaoa, lensisi le soya.

Kwa United States, ga se gantsi matonkomane a jewang a le tala. Sebakeng seo, hangata li jeoa li halikiloe kapa joalo ka botoro ea matonkomane.

Lihlahisoa tse ling tsa matokomane li kenyelletsa oli ea matokomane, phofo le protheine. Lihlahisoa tsena li sebelisoa lijong tse fapaneng, joalo ka li-dessert, likuku, li-confectionery, li-snacks le lisoso.

Linate li na le liprotheine, mafura le limatlafatsi tse fapaneng tse phetseng hantle. Liphuputso li bonts'a hore linate li kanna tsa ba molemo bakeng sa ho theola boima ba 'mele' me li hokahane le kotsi e fokotsehileng ea lefu la pelo.

Sengoliloeng sena se u joetsa tsohle tseo u hlokang ho li tseba ka matokomane.

Lintlha tsa phepo e nepahetseng

Mona ke lintlha tsa phepo e nepahetseng bakeng sa li-ounise tse 3,5 tsa ligrama tse 100:

• Lik'halori: 567
• Metsi: 7%
• Liprotheine: 25.8 dikgerama
• Li-carb: Ligrama tse 16.1
• Tsoekere: 4.7 dikgerama
• Faeba: 8.5 dikgerama
• Mafura: Ligrama tse 49.2
  • Khotsofetse: 6.28 dikgerama
  • Monounsaturated: 24.43 dikgerama
  • Polyunsaturated: 15.56 dikgerama
  • Omega-3: 0 dikgerama
  • Omega-6: 15.56 dikgerama
  • Fetela: 0 dikgerama

Linate li tletse mafura a phetseng hantle le protheine ea boleng bo holimo. Li boetse li na le lik'hilojule tse phahameng ka toka.

Mafura matonkong

Linate li na le mafura a mangata.

Ebile, li arotsoe ka lipeo tsa oli. Karolo e kholo ea kotulo ea matokomane lefatšeng ka bophara e sebelisetsoa ho etsa oli ea matokomane (oli ea arachis).

Mafura a tloha ho 44-56% mme haholo-holo a na le mafura a mono- le polyunsaturated, ao boholo ba ona bo entsoeng ka oleic le linoleic acid (1, 2, 3, 4,).

Linate li na le mafura a mangata, a nang le li-acids tse ngata tsa mono- le polyunsaturated. Hangata li sebelisoa ho etsa oli ea matokomane.

Liprotheine tsa matokomane

Linate ke mohloli o motle oa protheine.

Lintho tse nang le protheine li lipakeng tsa 22-30% ea likhalori tsohle tsa tsona, e leng se etsang hore matokomane e be mohloli o moholo oa protheine e thehiloeng ho limela (1, 3, 4).

Liprotheine tse ngata ka ho fetisisa matonkong, arachin le conarachin, li ka tšoaetsa batho ba bang haholo, tsa baka likotsi tse sokelang bophelo ().

Bakeng sa lijo tsa semela, linate ke mohloli o motle oa protheine. Hopola hore batho ba bang ba alejiki ho liprotheine tsa matokomane.

Li-carbs

Linate li na le li-carbs tse tlase.

Ebile, bokahare ba carb bo ka ba 13-16% feela ea boima ba 'mele (4,).

Kaha li na le li-carbs tse ngata ebile li na le liprotheine tse ngata, mafura le fiber, matokomane a na le letšoao le tlase haholo la glycemic (GI), e leng tekanyo ea hore na li-carbs li kena kapele hakae maling a hau kamora lijo (7).

Sena se li etsa hore li tšoanele batho ba nang le lefu la tsoekere.

Linate li na le li-carbs tse tlase. Sena se ba etsa khetho e nepahetseng ea lijo bakeng sa batho ba nang le lefu la tsoekere.

Li-vithamine le liminerale

Linate ke mohloli o motle oa livithamini le liminerale tse fapaneng, ho kenyelletsa ():

• Biotin. Linate ke e 'ngoe ea mehloli e ruileng ka ho fetisisa ea phepo ea biotin, e bohlokoa nakong ea bokhachane (,).
• Koporo. Liminerale e nang le lijo, koporo hangata e tlase lijong tsa Bophirimela. Khaello e ka ba le litlamorao tse mpe bophelong ba pelo ().
• Niacin. E boetse e tsejoa e le vithamine B3, niacin e na le mesebetsi e fapaneng ea bohlokoa 'meleng oa hau. E 'nile ea amahanngoa le ho fokotsa kotsi ea lefu la pelo ().
• Folate. Folate, e tsejoang hape e le vithamine B9 kapa folic acid, e na le mesebetsi e mengata ea bohlokoa mme e bohlokoa haholo nakong ea bokhachane.
• Manganese. Motsoako oa manganese o fumaneha metsing a nooang le lijong tse ngata.
• Vithamine E. Sesebelisoa se matla sa antioxidant, vithamine ena hangata e fumanoa ka bongata lijong tse mafura.
• Thiamine. E 'ngoe ea livithamini tsa B, thiamine e boetse e tsejoa e le vithamine B1. E thusa lisele tsa 'mele oa hau ho fetolela carbs matla' me e bohlokoa molemong oa pelo ea hau, mesifa le sistimi ea methapo.
• Phosphorus. Linate ke mohloli o motle oa phosphorus, diminerale e phethang karolo ea bohlokoa kholo le tlhokomelo ea lisele tsa 'mele.
• Magnesiamo. Liminerale ea bohlokoa ea lijo tse nang le mesebetsi e fapaneng ea bohlokoa, ho lumeloa hore ho ja magnesium e lekaneng ho sireletsa khahlanong le lefu la pelo ().

Linate ke mohloli o motle oa livithamini le liminerale tse ngata. Tsena li kenyelletsa biotin, koporo, niacin, folate, manganese, vithamine E, thiamine, phosphorus le magnesium.

Metsoako e meng ea limela

Linate li na le metsoako e fapaneng ea limela le li-antioxidants.

Ha e le hantle, li na le li-antioxidants tse ngata joaloka litholoana tse ngata (14).

Bongata ba li-antioxidants li fumaneha letlalong la matokomane, le jeoang ha feela matonkomane a le tala ().

Seo se boletse, lithollo tsa peanut li ntse li kenyelletsa:

• leq-Coumaric acid. Polyphenol ena ke e 'ngoe ea li-antioxidants tse ka sehloohong matonkong (14,).
• Resveratrol. Setsi se matla sa antioxidant se ka fokotsang kotsi ea mofetše le lefu la pelo, resveratrol e fumaneha haholo veineng e khubelu ().
• Isoflavones. Sehlopha sa li-antioxidant polyphenols, li-isoflavone li amahanngoa le litlamorao tse fapaneng tsa bophelo bo botle ().
• Asiti ea phytic. E fumanoang peo ea limela, ho kenyeletsoa le linate, phytic acid e ka senya ho monya tšepe le zinc ho tsoa matonkong le lijong tse ling tse jeoang ka nako e le 'ngoe (19).
• Li-phytosterol. Oli ea matokomane e na le li-phytosterol tse ngata, tse fokolisang ho monya ha k'holeseterole e tsoang tšilong ea hau ea lijo (,).

Linate li na le metsoako e fapaneng ea limela. Tsena li kenyelletsa li-antioxidants, joalo ka coumaric acid le resveratrol, hammoho le li-antinutrients tse kang phytic acid.

Ho fokotsa boima ba 'mele

Linate li ithutiloe ka bophara mabapi le tlhokomelo ea boima ba 'mele.

Leha e na le mafura le likhalori tse ngata, matokomane ha a bonahale a kenya letsoho ho nona ().

Ebile, lithuto tsa ho shebisisa li bontšitse hore tšebeliso ea matokomane e ka thusa ho boloka boima ba 'mele bo botle le ho fokotsa menyetla ea ho ba le botenya (,,,).

Lithuto tsena kaofela ke tsa ho shebella, ho bolelang hore li ke ke tsa paka mabaka.

Leha ho le joalo, phuputso e le 'ngoe e nyane, ea likhoeli tse 6 ho basali ba phetseng hantle e khothalelitse hore ha mehloli e meng ea mafura lijong tse nang le mafura a tlase e nkeloa sebaka ke matokomane, ba ile ba theola lik'hilograma tse 6.6 leha ba ile ba bolelloa hore ba boloke boima ba bona ba pele ().

Phuputso e 'ngoe e fumane hore ha li-ounces tse 89 tsa matokomane a eketsoa lijong tsa letsatsi le letsatsi tsa batho ba baholo ba phetseng hantle bakeng sa libeke tse 8, ha ba ka ba ba le boima bo boholo kamoo ho neng ho lebelletsoe ().

Ho na le mabaka a fapaneng a etsang hore linate e be lijo tse nang le tahlehelo ea boima ba 'mele:

• Li fokotsa ho ja lijo ka ho khothaletsa botlalo ho feta lijonyana tse ling tse tloaelehileng, joalo ka mahobe a raese (,).
• Ka lebaka la hore na matokomane a tlatsoa hakae, batho ba bonahala ba lefella tšebeliso e eketsehileng ea matokomane ka ho ja lijo tse ling tse fokolang ().
• Ha matonkomane kaofela a sa hlafunoa hantle, karolo e 'ngoe ea ona e ka feta ts'ebetsong ea hau ea tšilo ntle le ho kenella (,).
• Lintho tse phahameng tsa protheine le mafura a monounsaturated manong li ka eketsa khalori e tukang (,).
• Linate ke mohloli oa fiber e sa keneng ka har'a lijo, e amanang le kotsi e fokotsehileng ea boima ba 'mele (,).

Linate li tlala haholo 'me li ka nkoa e le karolo e sebetsang ea lijo tsa boima ba' mele.

Melemo e meng ea bophelo ea matokomane

Ntle le ho ba lijo tse amohelang boima ba 'mele, matokomane a amahanngoa le melemo e meng e mengata ea bophelo bo botle.

Bophelo ba pelo

Lefu la pelo ke se seng sa lisosa tse ka sehloohong tsa lefu lefatšeng ka bophara.

Liphuputso tse shebiloeng li bonts'a hore ho ja matokomane, hammoho le mefuta e meng ea linate, ho ka itšireletsa khahlanong le lefu la pelo (,,).

Melemo ena e kanna ea ba litholoana tsa lintho tse fapaneng (,,).

Haholo-holo, linate li na le limatlafatsi tse 'maloa tse phetseng hantle pelong. Tsena li kenyelletsa magnesium, niacin, koporo, oleic acid, le li-antioxidants tse ngata, joalo ka resveratrol (,,,).

Thibelo ea majoe

Majoe a majoe a ama batho ba baholo ba ka bang 10-25% United States ().

Liphuputso tse peli tse hlokometsoeng li fana ka maikutlo a hore ts'ebeliso ea matonkomane khafetsa e ka fokotsa menyetla ea mabenyane ho banna le basali (,).

Joalokaha boholo ba li-gallstones bo entsoe haholo ka k'holeseterole, phello ea "cholesterol" e fokotsang matonkomane e kanna ea ba sesosa ().

Ho hlokahala lithuto tse ling ho netefatsa liphuputso tsena.

Joaloka mohloli oa limatlafatsi tse ngata tse phetseng hantle pelong, matokomane a ka thusa ho thibela lefu la pelo. Ho feta moo, ba ka fokotsa menyetla ea ho ba le li-gallstones.

Liphello tse bohloko le matšoenyeho a batho ka bomong

Ntle le ho kula, ho ja matokomane ha hoa amana le litlamorao tse ngata.

Leha ho le joalo, ho na le lintho tse ling tse amanang le bophelo tse lokelang ho nahanoa.

Chefo ea Aflatoxin

Linate ka linako tse ling li ka silafatsoa ke mofuta oa hlobo (Aspergillus flavus) e hlahisang aflatoxin.

Matšoao a mantlha a chefo ea aflatoxin a kenyelletsa ho lahleheloa ke takatso ea lijo le 'mala o mosehla oa mahlo (jaundice), e leng matšoao a tloaelehileng a mathata a sebete.

Ho chefo e tebileng ea aflatoxin ho ka lebisa ho senyeheng ha sebete le mofetše oa sebete ().

Kotsi ea tšilafalo ea aflatoxin e ipapisitse le hore na matokomane a bolokiloe joang. Kotsi e eketseha ka maemo a futhumetseng le a mongobo, haholoholo libakeng tsa tropike.

Tšilafalo ea Aflatoxin e ka thibeloa hantle ka ho omisa matonkomane hantle kamora ho kotula le ho boloka mocheso le mongobo o tlase nakong ea polokelo ().

Litlhaselo

Linate li na le li-antinutrients tse 'maloa, e leng lintho tse fokolisang monko oa hau oa limatlafatsi le ho fokotsa boleng ba phepo.

Har'a li-antinutrients tse tsoang matonkong, phytic acid e bohlokoa haholo.

Phytic acid (phytate) e fumanoa lipeong tsohle tse jeoang, linate, lithollo le limela. Ka matonkong, e ka ba 0.2-4.5% ().

Asiti ea phytic e fokotsa ho fumaneha ha tšepe le zinki matonkong, e theola boleng ba eona ba phepo hantle (19).

Hangata sena ha se tšoenyehe lijong tse leka-lekaneng le ho ba jang nama khafetsa. Leha ho le joalo, e kanna ea ba bothata linaheng tse tsoelang pele moo mehloli e meholo ea lijo e leng lijo-thollo kapa linaoa.

Mefuta ea peanut

Linate ke e 'ngoe ea li-allergen tse tloaelehileng haholo tsa lijo.

Ho hakanngoa hore mefuta e meng ea matonkomane e ama batho ba Amerika ba ka bang 1% ().

Mefuta ea pheko ea matokomane e ka beha bophelo kotsing, 'me ka linako tse ling matokomane a nkoa e le alegener e matla ka ho fetisisa ().

Batho ba nang le ts'oaetso ena ba lokela ho qoba mekotla eohle le lihlahisoa tsa matokomane.

Ho na le liphokotso tse 'maloa tsa matonkomane, ho kenyeletsoa le ts'oaetso e ka bang teng ea aflatoxin, phytic acid e nang le khatello e matla ea mmele.

Ntlha ea bohlokoa

Linate li ratoa joalo ka ha li phetse hantle.

Ke mohloli o tsoileng matsoho oa liprotheine tse nang le li-vithamine, liminerale le metsoako ea limela.

Li ka ba molemo joalo ka karolo ea phepo ea boima ba 'mele ebile li ka fokotsa menyetla ea ho tšoaroa ke lefu la pelo le lejoe la nyooko.

Le ha ho le joalo, kaha e na le mafura a mangata, ke lijo tse nang le likhalori tse ngata ebile ha ea lokela ho jeoa ho feta tekano.