Daga cikin fa'idodin wake mai kama da koda, kariyarsa daga cututtukan zuciya shine mafi mahimmanci. Abinci ne wanda masu ciwon sukari ke iya cinyewa cikin sauƙi. Yana da amfani a lokacin daukar ciki kuma yana taimakawa wajen rasa nauyi.
Amfanin wake na koda
Koda wani nau'in wake ne na legumes. Yana da mahimmancin tushen furotin da aka fi cinyewa a duniya. Akwai nau'o'i daban-daban tare da alamu da launuka daban-daban. Misali; fari, kirim, baki, ja, shunayya, tabo, tabo da tabo…
Menene Koda Bean?
Koda wani nau'in wake ne mai kama da koda. Yana da arziki a cikin furotin. Protein da ke cikinsa shine furotin mai arziƙin shuka wanda ke taimakawa wajen haɓaka ƙwayar tsoka. Fiber a cikin wake na koda yana inganta narkewa kuma yana kare kariya daga cututtuka kamar ciwon daji na launin fata. Ya ƙunshi muhimman sinadirai kamar baƙin ƙarfe, jan ƙarfe, folate da manganese waɗanda ke taimakawa ayyuka daban-daban masu mahimmanci na jiki.
Koda Wake Darajar Gina Jiki
Waken koda ya kunshi carbohydrates da fiber. Hakanan yana da kyaufurotin shine tushen. Darajar sinadiran gram 90 na dafaffen wake na koda shine kamar haka;
Calories: 113.5
Mai: 0.5g
sodium: 198 MG
Carbohydrates: 20 g
Fiber: 6.7g
Sugar: 0.3 g
Sunan: 7.8g
Iron: 2.6mg
Potassium: 356.7 MG
Girman: 115.1mcg
Vitamin K: 7.4mcg
Kimar furotin wake wake
Koda wake yana da wadataccen furotin. Kofi daya na dafaffen wake na koda (177 g) ya ƙunshi kusan gram 27 na furotin, wanda shine kashi 15% na adadin kuzari. Ingantattun sinadirai masu gina jiki na wake sun fi na dabbobi ƙasa. Mafi sanannun sunadaran da ke cikin wake na koda shine "phaseolin", wanda zai iya haifar da rashin lafiyar mutane masu hankali. Hakanan ya ƙunshi sunadaran kamar lectins da masu hana protease.
Koda Wake Darajar Carbohydrate
Waken koda yafi hada da carbohydrates. cikin wannan ledacarbohydratesSitaci, wanda ke yin kusan kashi 72% na jimlar adadin kuzari. Sitaci yawanci ya ƙunshi amylose da dogayen sarƙoƙi na glucose da ake kira amylopectin. Koda sitaci ne mai jinkirin narkewa carbohydrate. Yana ɗaukar lokaci mai tsawo kafin a narkar da shi kuma yana samar da raguwa da haɓakar hawan jini a hankali fiye da sauran nau'in sitaci, wanda ke sa wake na koda yana da amfani musamman ga masu ciwon sukari. Indexididdigar glycemic na wake yana da ƙasa kuma.
Koda wake abun ciki na fiber
Wannan legumes yana da yawa a cikin fiber. yana taka muhimmiyar rawa wajen rage kiba resistant sitaci ya hada da. Har ila yau yana dauke da fibers marasa narkewa da aka sani da alpha-galactosides, wanda zai iya haifar da gudawa da gas a cikin wasu mutane.
Resistant sitaci da alpha-galactosides,prebiotic ayyuka kamar Kwayoyin cuta masu amfani suna wucewa ta hanyar narkewar abinci har sai sun isa hanji, suna haɓaka girma. Haɗin waɗannan fibers masu lafiya suna haifar da samuwar ɗan gajeren sarkar fatty acid kamar su butyrate, acetate da propionate. Wannan yana inganta lafiyar hanji kuma yana rage haɗarin ciwon daji na hanji.
Vitamins da ma'adanai a cikin wake
Koda wake yana da wadata a cikin bitamin da ma'adanai daban-daban;
Molybdenum: Wani sinadari ne da ake samu musamman a cikin tsaba, hatsi da kuma legumes.molybdenum dangane da girma.
Folate: Folic acid Folate, wanda kuma aka sani da bitamin B9 ko bitamin BXNUMX, yana da mahimmanci musamman lokacin daukar ciki.
Iron: Yana da ma'adinai mai mahimmanci wanda ke da ayyuka masu mahimmanci a jiki.DemirYana da rauni sosai saboda abun ciki na phytate a cikin wake na koda.
Copper: Abu ne mai gano maganin antioxidant wanda galibi ana samunsa a ƙananan matakan. Tare da wake na koda,na jan karfe Mafi kyawun tushen abinci shine na abinci, abincin teku da goro.
Manganese: Ana samunsa galibi a cikin hatsi, legumes, 'ya'yan itatuwa da kayan marmari.
Potassium: Yana da mahimmancin gina jiki wanda zai iya samun tasiri mai kyau akan lafiyar zuciya.
Vitamin K1: Vitamin K1, wanda kuma aka sani da phylloquinone, yana da mahimmanci ga zubar jini.
Phosphorus: Ma'adinai ne da ake samu a kusan dukkanin abinci.
Abubuwan shuka da ake samu a cikin wake na koda
Waken koda ya ƙunshi kowane nau'in mahadi na tsire-tsire masu rai waɗanda zasu iya yin tasiri daban-daban na lafiya.
Isoflavones: Su ne antioxidants da ake samu a cikin adadi mai yawa a cikin waken soya. Domin sun yi kama da hormone estrogen na macephytoestrogens classified as.
Anthocyanins: Iyali na maganin antioxidants masu launi da aka samu a cikin bawon wake na koda. Launin jajayen wake na koda yafi saboda anthocyanin da aka sani da pelargonidin.
Phytohaemagglutinin: A cikin danyen wake na koda, musamman jalectin yana cikin babban yawa. Yana bace tare da dafa abinci.
Phytic acid: Phytic acid (phytate), wanda ake samu a cikin duk nau'ikan iri, yana lalata shayar da ma'adanai daban-daban kamar baƙin ƙarfe da zinc. jika waken kodaphytic acid yana rage abun ciki.
Masu hana sitaci: Ajin na lectins kuma aka sani da alpha-amylase inhibitors. Yana hana ko jinkirta ɗaukar carbohydrates a cikin fili na narkewa, amma ya zama m tare da dafa abinci.
Amfanin Waken Koda
Taimaka maganin ciwon sukari
Daya daga cikin amfanin wake na koda shine daidaita yawan sukarin jini. Har ila yau yana dauke da fiber mai narkewa da maras narkewa, duka biyun suna hana sukarin jini tashi. Fiber mara narkewa yana rage cholesterol. Yawan cholesterol wata matsala ce ga masu ciwon sukari. Godiya ga ƙarancin ma'aunin glycemic, wake na koda yana ɗaya daga cikin abincin da masu ciwon sukari za su iya ci.
Koda wake yana rage haɗarin cututtukan zuciya. Yana rage mummunan cholesterol, wanda ke da haɗari ga cututtukan zuciya. Bugu da ƙari, yana ƙara cholesterol mai kyau. Har ila yau, yana da wadata a cikin potassium, wani muhimmin sinadari mai mahimmanci wanda ke daidaita hawan jini.
Yana hana ciwon daji
Koda wake shine fitaccen tushen antioxidants waɗanda ke taimakawa yaƙi da ciwon daji. Fiber ɗin da ke cikinsa yana taimakawa yaƙi da ciwon daji na narkewar abinci iri-iri. Nazarin ya danganta yawan shan flavonol da rage haɗarin ciwon daji. Waken koda yana da amfani ga masu fama da ciwon daji domin suna dauke da sinadarin flavonol masu yawa. lignans da saponins a cikin wake na koda suna da ikon yaƙar ciwon daji.
yana ƙarfafa ƙasusuwa
Calcium da magnesium a cikin wake na koda suna ƙarfafa ƙasusuwa kuma suna hana osteoporosis. Folate a cikin ainihin yana taimakawa wajen kula da lafiyar haɗin gwiwa.
Mai amfani wajen gina jiki
Tun da wake na koda yana da wadata a cikin carbohydrates, suna samar da makamashi mai dorewa yayin horo. Ya ƙunshi furotin, sinadari mai gina jiki wanda ke ba da mahimman amino acid zuwa jiki.
Koda wake yana da adadin kuzari, wanda shine babban ƙari ga masu gina jiki. Magnesium da yake kunshe da shi yana taka muhimmiyar rawa wajen hada sinadarin gina jiki. Har ila yau, sinadiran na taimakawa wajen raguwar tsoka da shakatawa.
Amfanin wake na koda a lokacin daukar ciki
Mafi kyawun sashi game da wake na koda shine cewa suna dauke da furotin, fiber, iron da antioxidants. Duk waɗannan abubuwan gina jiki suna da mahimmanci kuma suna da mahimmanci, musamman lokacin daukar ciki.
Yawan jini yana ƙaruwa yayin daukar ciki. Don haka, ana buƙatar ƙarin ƙarfe don samar da ƙarin haemoglobin. Tare da folate, ƙarfe kuma yana tallafawa haɓakar fahimta na jariri.
Fiber a cikin wake na koda yana tabbatar da aiki na yau da kullum na tsarin narkewa a cikin mata masu ciki. Fiber yana kawar da maƙarƙashiya, wanda ya zama ruwan dare ga mata masu ciki.
Amfanin wake na koda ga fata
Koda wake ne mai kyau zinc shine tushen. Don haka, cin wake a koda yaushe yana kare lafiyar fata.
Ƙara yawan ayyukan glandan sebaceous da ke da alhakin samar da gumi yana haifar da kuraje. Ana kawar da wannan matsala ta zinc da ake samu a cikin wake. Yana taimakawa wasu gland su yi aiki yadda ya kamata.
Folic acid da ake samu a cikin wake na koda yana taimakawa samuwar ƙwayoyin fata akai-akai.
Yana taimakawa hana asarar gashi saboda yana da wadatar furotin da ƙarfe.
Ya ƙunshi biotin, wanda ke sauƙaƙe girma gashi.
Yana rage karyewar gashi.
Shin wake yana raunana?
Yawancin karatu sun nuna cewa fiber yana da tasiri mai kyau akan asarar nauyi. Fiber yana kiyaye shi. Hakanan yana ƙara tasirin zafin abinci (ƙarfin da ake buƙata don karya abinci). Koda wake tushen furotin ne wanda ya fi gamsuwa kuma yana iya taimakawa tare da asarar nauyi.
Asarar Koda
Hemaglutinin guba
Waken koda yana dauke da hemagglutinin, maganin rigakafi wanda zai iya haifar da jajayen kwayoyin halitta. Yawan adadin wannan mahadi na iya haifar da gudawa, tashin zuciya, ciwon ciki da amai. Koyaya, haɗarin ya ta'allaka ne kawai a cikin ɗanyen wake, saboda wannan abun yana bacci lokacin dafa abinci.
matsalolin narkewar abinci
Fiber a cikin wannan legumes na iya aiki ta hanyoyi biyu. Yawan cin wake na koda na iya haifar da iskar gas, gudawa da toshewar hanji.
lalacewar gabobi
Yayin da baƙin ƙarfe a cikin wake na koda yana da amfani, wuce haddi na iya haifar da lalacewar zuciya da kwakwalwa.
A takaice;
Koda wake daya ne daga cikin mafi kyawun tushen furotin kayan lambu. Amfanin wake na koda, wanda ke da wadataccen fiber da ma'adanai masu mahimmanci, yana haɓaka ƙwayar tsoka, ƙarfafa ƙasusuwa, inganta narkewa da sarrafa sukarin jini. Kasancewar ingantaccen tushen ƙarfe da folate, wannan legumes mai gina jiki shima yana da amfani ga samun ciki mai kyau. Baya ga taimakawa rage nauyi, yana kuma kare lafiyar zuciya da kwakwalwa. Abin takaici, irin wannan abinci mai amfani shima yana da wasu illoli. Wadannan lalacewa suna faruwa ne sakamakon yawan amfani da su. Waken koda yana dauke da sinadarin hemagglutinin, wanda zai iya haifar da gudawa, tashin zuciya, ko ciwon ciki idan aka sha da yawa.
