Pulse, Fabaceae sune 'ya'yan itatuwa ko tsaba na dangin tsirrai da ake kira. Ana cinye shi sosai a duk faɗin duniya kuma yana da wadataccen tushen fiber da bitamin B.
Yana iya maye gurbin nama a matsayin tushen furotin mai cin ganyayyaki.
Legumes na da fa'idodin kiwon lafiya da yawa, waɗanda suka haɗa da rage ƙwayar cholesterol, rage matakan sukari na jini da haɓaka ƙwayoyin cuta masu lafiya.
a cikin labarin "Menene legumes", "Mene ne nau'in legumes", "Mene ne amfanin legumes", "Shin furotin na legumes", "Wanne legumes mai darajar furotin mai girma" Tambayoyi kamar:
Menene Legumes?
Pulse, wanda ya ƙunshi nau'ikan nau'ikan nau'ikan nau'ikan 19.500 da nau'ikan tsire-tsire 751 Fabaceae ya haɗa da kowane 'ya'yan itace ko iri a cikin danginsa. Wake, lentil, gyada, da wake sune aka fi amfani da su a duniya legumes irikadan ne daga cikinsu.
Jerin Legumes
Sau da yawa ana samun rudani game da waɗanne abinci ne suka faɗa cikin rukunin legumes.
Alal misali, Koren wake legume ne? Shin wake wake ne?Shin lentil legume ne?
Pulse Ga jerin abincin da aka saba amfani da su da aka rarraba su kamar:
- wake
– Waken soya
- Koren wake
– Koda wake
– Kwakwalwa
– Azuki wake
– mung wake
– baki wake
- wake wake
– Jan wake
- Chickpeas
– koko
- Clover
- Lentil
- Pea
- Gyada
Gyada Kuna iya mamakin dalilin da yasa yake cikin wannan jerin. Wannan saboda, ba kamar sauran nau'ikan goro ba, gyada tana girma a ƙarƙashin ƙasa kuma Fabaceae Nasa ne na dangin shuka.
kullum legume Ko da yake an rarraba shi azaman goro, yana aiki azaman goro.
Ƙimar Abinci ta Legumes
Wake, lentil da wake sune manyan nau'o'in legumes kuma duk suna da kamanceceniya idan aka zo ga abubuwan gina jiki.
Pulse Bayan kasancewarsa mai wadataccen furotin da fiber, yana kuma cike da bitamin da ma'adanai. Yawancin legumes suna da yawa a cikin ma'adanai irin su folate, iron, magnesium, phosphorus, manganese da potassium.
Wasu kuma sun ƙunshi yalwar jan ƙarfe, zinc, calcium, bitamin B da selenium.
Misali, kofi daya na lentil yana samar da kashi 90 cikin 37 na abubuwan da ake bukata na folate na yau da kullun da kashi XNUMX na baƙin ƙarfe da ake buƙata a rana.
Wasu nau'ikan wake kuma sune tushen tushen antioxidants. Misali, bakar wake, jan wake, wake na koda yana dauke da anthocyanins; waɗannan mahadi iri ɗaya ne da ake samu a cikin abinci masu duhu kamar berries, jan kabeji da eggplant.
Saboda haka, legumes suna saduwa da kusan dukkanin bukatun abinci na jiki.
Menene Amfanin Legumes?
Yawan furotin
Yawancin legumes sun ƙunshi isassun adadin amino acid da furotin na tushen shukaYana daya daga cikin mafi kyawun tushe.
Misali, cin kofi daya na chickpeas da wake yana dauke da gram 15 na furotin.
Ana ɗaukar furotin a matsayin muhimmin ɓangare na abinci kuma yana taka muhimmiyar rawa don aikin salula da haɓakar tsoka.
Saboda haka, Pulse ya zama mai mahimmanci musamman a cikin cin ganyayyaki da masu cin ganyayyaki kuma ana amfani dashi azaman babban tushen furotin ga waɗannan al'ummomi.
Cin isasshen furotin yana hana ci, yana ba da gamsuwa; Saboda waɗannan siffofi, yana taimakawa wajen rasa nauyi.
Yana daidaita sukarin jini
Ɗaya daga cikin binciken ya duba abincin mutane 2.027 da cin legumesgano cewa min yana da alaƙa da rage matakan sukari na jini.
Wannan saboda, PulseYana da yawa a cikin fiber, wanda ke taimakawa wajen daidaita matakan sukari na jini ta hanyar rage shayar da sukari a cikin jini.
Fiber kuma yana inganta ikon yin amfani da insulin, hormone da ke da alhakin jigilar sukari daga jini zuwa sel, mafi inganci.
Legumes suna taimakawa wajen rasa nauyi
PulseGodiya ga furotin da abun ciki na fiber, zai iya taimakawa asarar nauyi. Fiber yana motsawa sannu a hankali a cikin sashin narkewa, wanda zai iya rage yunwa da tallafawa sarrafa nauyi.
Hakazalika, furotin shine hormone da ke da alhakin motsa yunwa don taimakawa wajen sarrafa ci da abinci. karba yayi kokarin rage musu matakin.
Yana da amfani ga lafiyar zuciya
Pulsena iya rage haɗarin cututtukan zuciya iri-iri don taimakawa wajen kiyaye lafiyar zuciya da ƙarfi.
Misali, babban nazari cin legumesya nuna cewa zai iya rage matakan jimla da kuma "mummunan" LDL cholesterol, duka biyun suna da muhimmiyar gudummawa ga cututtukan zuciya.
Hakanan yana iya taimakawa rage triglycerides, rage karfin jini da rage alamun kumburi daban-daban don taimakawa lafiyar zuciya.
yana inganta narkewa
Kullum cin legumesYana da amfani ga lafiyar narkewa. Bincike, Pulse Nazarin ya nuna cewa ƙara yawan amfani da fiber ɗinku tare da abinci kamar: ciwon hanji, diverticulitis, basur da cututtukan gastroesophageal reflux (GERD) na iya taimakawa wajen magancewa da hana matsaloli iri-iri.
Yana taimakawa hana maƙarƙashiya
PulseWaɗannan abinci ne masu yawan fiber waɗanda, ban da abubuwan gina jiki masu ban sha'awa, na iya taimakawa haɓaka matakan cholesterol lafiya da lafiyar zuciya gaba ɗaya.
Misali, kofi daya na dafaffen lentil yana dauke da gram 16 na fiber.
Lokacin da kuke cin fiber, yana motsawa a hankali ta hanyar narkewar ku kuma yana ƙara girma zuwa stool don taimaka masa ya wuce. Wannan yana da taimako musamman idan ana maganar maƙarƙashiya.
Ƙara yawan shan fiber na taimakawa wajen hana maƙarƙashiya.
Zai iya taimakawa wajen yaƙar kansa
Sakamakon binciken da aka gudanar a shekarar 2019, cin legumes sami goyon baya ga alaƙa tsakanin ciwon daji da hana mutuwa daga ciwon daji.
Haka kuma binciken ya gano cewa cin wake akai-akai yana da ƙarancin mutuwa daga cututtukan zuciya.
A cewar Cibiyar Cancer ta Amurka. Pulsea cikin fiber, resistant sitaci da phenolic mahadi duk na iya tallafawa ci gaban ƙwayoyin cuta masu haɓaka lafiya (microbiome), taimakawa haɓaka aikin rigakafi, da yaƙi da ciwon daji da sauran cututtuka na yau da kullun.
Wake yana da wadata a cikin fiber kuma yana iya zama kariya ta musamman daga ciwon daji na colorectal kuma yana dauke da antioxidants, wasu daga cikinsu suna taimakawa wajen yaki da lalacewa mara kyau.
Menene Halayen Dabarar Legumes?
Antinutrients
PulseKodayake yana da fa'idodin kiwon lafiya da yawa, akwai kuma wasu kaddarorin marasa kyau waɗanda yakamata a yi la'akari dasu.
Pulse Ya ƙunshi "maganin sinadarai," ko mahadi waɗanda za su iya tsoma baki tare da shayar da muhimman ma'adanai irin su baƙin ƙarfe da calcium.
PulseMafi yawan abubuwan gina jiki da ake samu a cikin Amurka shine phytic acid, babban nau'in ajiyar phosphorus da ake samu a cikin abinci kamar hatsi, legumes, da goro.
Phytic acid Yana iya ɗaure wasu ma'adanai kamar baƙin ƙarfe, zinc, calcium, magnesium da manganese kuma yana hana su sha.
A tsawon lokaci wannan sau da yawa legume Yana iya haifar da ƙarancin abinci mai gina jiki ga mutanen da suke ci. Wannan yanayin ya fi shafar masu cin ganyayyaki.
Bayani, PulseWani nau'in maganin sinadirai ne da ake samu a ciki Lectins suna tsayayya da narkewa kuma suna iya lalata rufin sashin gastrointestinal lokacin da aka ci da yawa.
Ta hanyar amfani da dabarun shirye-shiryen da suka dace PulseZa a iya rage illar abubuwan da ke haifar da sinadarai a cikin abinci. Jiƙa da tafasa suna cikin waɗannan hanyoyin.
Ana buƙatar dafa legumes
Mafi legume nau'in yana da aminci don amfani kuma gabaɗaya baya haifar da haɗarin lafiya. Amma cin danyen wake ko waken da ba a dahu na iya zama da hadari sosai.
musamman wake wakeya ƙunshi phytohemagglutinin, nau'in lectin mai guba idan an sha shi da yawa. An ba da rahoton bullar cutar phytohemagglutinin sakamakon cin ɗanyen kodin da ba a dafa shi ba.
Dafa waken koda yana kawar da phytohemagglutinin kuma yana kawar da halayensa masu guba.
allergies
Tun da legumes sun ƙunshi adadin carbohydrates mai kyau, masu ciwon sukari yakamata su cinye su cikin matsakaici da taka tsantsan.
Don daidaitaccen abinci mai daidaita sukarin jini PulseHaɗa shi tare da kayan lambu marasa sitaci, 'ya'yan itatuwa masu ƙarancin GI, da tushen furotin maras nauyi.
Wasu mutane kuma na iya zama rashin lafiyar wasu nau'ikan legumes. Misali, gyada abu ne da ya zama ruwan dare gama gari kuma yana iya haifar da alamomi kamar su amya, hushi har ma da takura a makogwaro.
legumes Idan kun fuskanci wani mummunan bayyanar cututtuka bayan cin abinci, dakatar da cin abinci kuma tuntuɓi likita nan da nan.
ChickpeasYana da kyakkyawan tushen fiber da furotin.
Yawancin karatun kimiyya, irin su chickpeas Pulseya nuna cewa zai iya taimakawa tare da asarar nauyi, abubuwan haɗari ga cututtukan zuciya, da yiwuwar haɗarin ciwon daji, musamman idan an maye gurbinsu da jan nama a cikin abinci.
Abubuwan da ke cikin sinadirai na kofi ɗaya (gram 164) na dafaffen kaji shine kamar haka:
Calories: 269
Protein: gram 14.5
Fiber: 12.5 grams
Folate (bitamin B9): 71% na RDI
Manganese: 84% na RDI
Copper: 29% na RDI
Iron: 26% na RDI
Chickpeas yana da fa'ida musamman wajen rage sukarin jini da inganta haɓakar insulin idan aka kwatanta da sauran abinci masu yawan kuzari.
A wani bincike da aka yi wa mata 19, wadanda suka ci abincin da ke dauke da giram 50 na kajin sun ragu matuka a cikin jininsu da kuma adadin insulin fiye da wadanda suka ci adadin farin biredi ko wasu abinci masu dauke da alkama.
Hakazalika, wani bincike a cikin mutane 45 ya nuna cewa cin gram 12 na chickpeas a kowane mako tsawon makonni 728 yana rage yawan insulin.
Hakanan cin kaji na iya ƙara yawan ƙwayar cholesterol a cikin jini.
Wasu nazarin sun nuna cewa kaji na iya rage duka duka cholesterol da “mara kyau” cholesterol mai ƙarancin yawa (LDL), waɗanda ke da haɗari ga cututtukan zuciya.
Kwayoyin cuta masu amfani da ke cikin hanji suna taka muhimmiyar rawa a fannoni da yawa na kiwon lafiya, shi ya sa cin abinci mai dauke da fiber mai amfani ga hanji yana da matukar fa'ida.
Yawancin bincike sun nuna cewa cin kaji na iya taimakawa wajen inganta aikin hanji da rage yawan ƙwayoyin cuta a cikin hanji.
Lenti
Lenti, tushen furotin mai cin ganyayyaki; Abincin da ba dole ba ne don miya da salads. Hakanan yana da wasu fa'idodin kiwon lafiya.
Abin da ke cikin sinadirai na kofi ɗaya (gram 198) na dafaffen lentil shine kamar haka:
Calories: 230
Protein: gram 17.9
Fiber: 15.6 grams
Folate (bitamin B9): 90% na RDI
Manganese: 49% na RDI
Copper: 29% na RDI
Thiamine (bitamin B1): 22% na RDI
Kamar kaji, lentil na iya taimakawa wajen daidaita sukarin jini idan aka kwatanta da sauran abinci.
A cikin binciken da aka yi na maza 24, waɗanda aka ba su taliya mai ɗauke da lemu da miya na tumatir sun yi ƙasa da ƙasa yayin cin abinci kuma suna da ƙarancin sukarin jini fiye da waɗanda suka ci abinci iri ɗaya ba tare da lentil ba.
Wadannan fa'idodin na iya kasancewa saboda tasirin lentil akan hanji.
Wasu bincike sun nuna cewa lentil na iya taimakawa wajen narkewar abinci da kuma hana hawan jini a cikin jini, yana ba da gudummawa ga lafiyar hanji ta hanyar inganta aikin hanji da rage saurin da ciki ke fitowa.
Peas
Daya a cikin peas nau'in legumeskuma akwai iri daban-daban. Abubuwan da ke cikin sinadirai na kofi ɗaya (gram 160) na dafaffen wake shine kamar haka:
Calories: 125
Protein: gram 8,2
Fiber: 8.8 grams
Folate (bitamin B9): 24% na RDI
Manganese: 22% na RDI
Vitamin K: 48% na RDI
Thiamine (bitamin B1): 30% na RDI
sauran da yawa legume Kamar Peas, Peas shine kyakkyawan tushen fiber da furotin. Yawancin bincike sun nuna cewa fiber fis yana da yawan fa'idodin kiwon lafiya.
Ɗaya daga cikin binciken da aka yi na mutane 23 waɗanda ke da kiba kuma suna da ƙwayar cholesterol sun ci gram 28 na garin fis kowace rana tsawon kwanaki 50, kuma sun sami raguwa sosai a cikin juriya na insulin da kitsen ciki idan aka kwatanta da garin alkama.
Garin gwangwani da fiber fis ɗin sun nuna irin wannan fa'ida a cikin sauran nazarin ta hanyar rage haɓakar insulin da sukarin jini bayan cin abinci, rage triglycerides na jini, da haɓaka jin daɗin ci.
Fiber fis kuma na iya inganta lafiyar hanji, kamar yadda fiber ke ciyar da ƙwayoyin cuta masu lafiya a cikin hanji. Ɗaya daga cikin binciken ya nuna cewa yana iya ƙara yawan stool da rage amfani da laxative a cikin tsofaffi.
Haka kuma a cikin hanjilactobacilli ve Bifidobacteria" Hakanan yana iya taimakawa haɓakar ƙwayoyin cuta masu lafiya, kamar Waɗannan ƙwayoyin cuta suna samar da fatty acid mai ɗan gajeren sarkar da ke taimakawa inganta lafiyar hanji.
Koda wake
wake wake mafi cinyewa legumesYana daya daga cikin mafi kyau kuma yawanci ana cinye shi da shinkafa. Yana da wasu fa'idodin kiwon lafiya.
Abun abinci mai gina jiki na kofi ɗaya (gram 256) na dafaffen wake.
Abincin da ke da wadataccen fiber, kamar wake na koda, yana rage saurin wucewar sukari cikin jini don haka yana iya taimakawa rage matakan sukari na jini.
Wani bincike da aka gudanar a wasu mutane 2 masu fama da ciwon sukari na 17 ya nuna cewa cin wake na koda yana rage saurin hawan jini idan aka kwatanta da shinkafa kadai.
Tare da hawan jini mai hawan jini, karuwar nauyi shine haɗarin haɗari ga ciwon sukari da ciwo na rayuwa, amma wake na koda yana da yuwuwar rage waɗannan abubuwan haɗari.
waken soya
Waken soyawani nau'in legumes ne da ake yawan sha a Asiya. Yana da fa'idodin kiwon lafiya daban-daban.
Abubuwan da ke cikin sinadirai na kofi ɗaya (gram 172) na dafaffen wake shine kamar haka:
Calories: 298
Protein: gram 28.6
Fiber: 10,3 grams
Manganese: 71% na RDI
Iron: 49% na RDI
Phosphorus: 42% na RDI
Vitamin K: 41% na RDI
Riboflavin (bitamin B2): 29% na RDI
Folate (bitamin B9): 23% na RDI
Baya ga wadannan sinadirai, waken soya na dauke da sinadarin ‘Antioxidants’ da ake kira isoflavones, wadanda ke da alhakin dimbin fa’idojin lafiyarsu.
Akwai shaidu da yawa da ke nuna cewa isoflavones a cikin waken soya suna rage haɗarin ciwon daji.
Duk da haka, yawancin waɗannan karatun sun kasance abin lura, ma'ana cewa ba a sarrafa abincin mahalarta ba, don haka akwai wasu abubuwan da suka shafi hadarin ciwon daji.
Wani babban binciken da ya hada sakamakon wasu bincike guda 21 ya nuna cewa cin waken soya mai yawa yana da alaka da kasadar kashi 15% na kamuwa da ciwon ciki da sauran cututtukan daji na ciki. Waken soya ya yi kama da tasiri musamman a cikin mata.
Wani bincike ya gano irin wannan sakamakon waken soya a cikin ciwon nono. Koyaya, wannan tasirin ya kasance ƙarami sosai kuma sakamakon bai bayyana ba.
Yawancin waɗannan fa'idodin na iya zama saboda gaskiyar cewa isoflavones soya sune phytoestrogens. Wannan yana nufin za su iya kwaikwayi tasirin isrogen a cikin jiki, wanda ke kula da raguwa yayin menopause.
Wani babban bincike na mata 403 na postmenopausal ya gano cewa shan isoflavones na tsawon shekaru biyu yana da matukar muhimmanci ga rage yawan kasusuwa da ke faruwa a lokacin menopause, tare da calcium da bitamin D.
Sunadaran soya da phytoestrogens na soya na iya taimakawa rage yawan abubuwan haɗari ga cututtukan zuciya, gami da hawan jini da cholesterol na jini.
Gyada
Maganar fasaha, gyada ba goro ba ce. legume classified as.
GyadaYana da kyau tushen mai monounsaturated fats, polyunsaturated fats, furotin da kuma bitamin B.
Abubuwan sinadirai na gram 73 na gyada sune kamar haka:
Calories: 427
Protein: gram 17,3
Fiber: 5,9 grams
Cikakken mai: 5 grams
Manganese: 76% na RDI
Niacin: 50% na RDI
Magnesium: 32% na RDI
Folate (bitamin B9): 27% na RDI
Vitamin E: 25% na RDI
Thiamine (bitamin B1): 22% na RDI
Saboda yawan kitsen da ke cikin su, gyada na da fa'idodin kiwon lafiya da yawa.
Manyan bincike da aka gudanar sun gano cewa cin gyada na rage barazanar mutuwa daga wasu dalilai daban-daban, wadanda suka hada da cututtukan zuciya, shanyewar jiki, ciwon daji, da ciwon suga.
Sauran nazarin sun yi nazarin tasirin gyada a kan cholesterol na jini.
Wani bincike da aka yi kan mata masu hawan cholesterol a cikin jini ya gano cewa wadanda suka ci gyada a kan abinci maras kitse na tsawon watanni shida suna da karancin sinadarin cholesterol da rage “mummunan” LDL cholesterol idan aka kwatanta da daidaitaccen abinci mai karancin mai.
Wadanne legumes kuke so ku ci? Yaya ake dafa legumes? Kuna jika ko tafasa?
