mung wake ( radiata ), ƙaramin wake ne, koren wake na dangin legume.
Tun zamanin da ake noma su. indiya mung wake daga baya ya bazu zuwa sassa daban-daban na kasar Sin da kudu maso gabashin Asiya.
mung wake Yana da amfani mai amfani kuma yawanci ana amfani dashi a cikin salads da miya kuma ana ci tare da jatan lande.
Yana da yawan sinadarin gina jiki kuma ana tunanin zai amfana da cututtuka da dama.
Kayan lambu yana da yawa a cikin furotin, carbohydrates, fiber na abinci da kuma sunadarai masu aiki. Yana da tushen amino acid, sitaci shuka da enzymes.
Don haka, an san cewa cin wannan kayan lambu, musamman a lokacin rani, yana sauƙaƙe narkewa. kore mung wakeAyyukan antioxidant ɗin sa yana taka muhimmiyar rawa wajen magance cututtuka, kumburi da damuwa na sinadarai a cikin jikin ku.
a cikin labarin "Menene amfanin wake wake", "Menene amfanin gungu", "Shin wake yana da lahani", "shin wake yana raunana" tambayoyi za a amsa.
Darajar Abincin Mung Beans
mung wakeyana da wadata a cikin bitamin da ma'adanai. Kofi daya (gram 202) na dafaffen wake na mung yana dauke da sinadarai kamar haka:
Calories: 212
Fat: 0.8 grams
Protein: gram 14.2
Carbohydrates: 38.7 grams
Fiber: 15.4 grams
Folate (B9): Kashi 80% na Abubuwan Rarraba Kullum (RDI)
Manganese: 30% na RDI
Magnesium: 24% na RDI
Vitamin B1: 22% na RDI
Phosphorus: 20% na RDI
Iron: 16% na RDI
Copper: 16% na RDI
Potassium: 15% na RDI
Zinc: 11% na RDI
Vitamin B2, B3, B5, B6 da selenium ma'adinai
Waɗannan wake suna ɗaya daga cikin mafi kyawun tushen furotin na tushen shuka. PhenylalanineYana da arziki a cikin muhimman amino acid kamar leucine, isoleucine, valine, lysine, arginine da sauransu.
Amino acid masu mahimmanci amino acid ne waɗanda jiki ba zai iya samarwa da kansa ba.
mung wake Ya ƙunshi kusan 20-24% furotin, 50-60% carbohydrates, da adadi mai yawa na fiber da micronutrients. Hakanan yana da ma'auni mai arziƙi da daidaiton bayanan sinadarai.
Masana kimiyya daban-daban, mung wakeYa bayyana flavonoids, phenolic acid da phytosterols a sassa daban-daban na.
Flavonoids
Vitexin, isovitexin, daidzein, genistein, prunetin, biochanin A, na yau da kullun, quercetin, kaempferol, myricetin, ramnetin, kaempferitrin, naringin, hesperetin, delphinidin, da coumestrol.
Wadannan phytochemicals suna aiki tare don kawar da radicals kyauta a cikin jiki da kuma rage kumburi.
Menene Fa'idodin Mung Beans?
Tare da babban furotin da abun ciki na antioxidant mung wakeZai iya taimakawa wajen yaƙar ciwon sukari da cututtukan zuciya. Yana iya hana zafi da zazzabi. Nazarin kuma ya nuna cewa wannan wake yana da maganin ciwon daji.
Yana rage haɗarin cututtuka na yau da kullun tare da babban matakin antioxidant
mung wakeYa ƙunshi yawancin antioxidants masu lafiya, gami da phenolic acid, flavonoids, caffeic acid, cinnamic acid, da ƙari.
Antioxidants suna taimakawa wajen kawar da ƙwayoyin cuta masu haɗari waɗanda aka sani da radicals kyauta.
A cikin adadi mai yawa, masu tsattsauran ra'ayi na iya yin hulɗa tare da sassan salula kuma suna haifar da lalacewa. Wannan lalacewa yana da alaƙa da kumburi na yau da kullun, cututtukan zuciya, ciwon daji da sauran cututtuka.
gwajin tube karatun, mung wakeAn nuna cewa antioxidants da aka samu daga itacen al'ul na iya kawar da lalacewar free radical saboda ci gaban ciwon daji a cikin huhu da ƙwayoyin ciki.
tsiro mung wake, yana da mafi ban sha'awa antioxidant profile da mung wakeYa ƙunshi ƙarin antioxidants sau shida fiye da
Yana hana bugun jini
A yawancin ƙasashen Asiya, a ranakun zafi mai zafi mung wake miyan ana cinyewa sosai.
Wannan saboda, mung wakeYana da kaddarorin anti-mai kumburi da ke taimakawa kariya daga bugun jini, yanayin zafin jiki, kishirwa, da sauransu.
mung wake Har ila yau, ya ƙunshi antioxidants vitxin da isovitexin.
karatun dabbobi, mung wake miyanAn nuna cewa waɗannan antioxidants da aka samo a cikin fata suna taimakawa kare kwayoyin halitta daga rauni daga radicals kyauta da aka kafa a lokacin zafi mai zafi.
Da wannan, mung wake kuma akwai ɗan bincike a fannin bugun jini, don haka ana buƙatar ƙarin bincike kafin ba wa mutane kyakkyawar shawara kan kiwon lafiya.
Yana iya rage haɗarin cututtukan zuciya ta hanyar rage cholesterol
bincike mung wakeWannan yana nuna cewa yana iya samun abubuwan rage LDL-cholesterol.
Misali, nazarin dabbobi mung wake ya nuna cewa maganin antioxidants na iya rage LDL cholesterol na jini kuma ya hana barbashi na LDL yin mu'amala tare da radicals marasa ƙarfi.
Menene ƙari, bita na bincike 26 ya gano cewa cin abinci na yau da kullun (kimanin gram 130) na legumes, irin su wake, yana rage matakan LDL cholesterol na jini sosai.
Wani bincike na bincike 10 ya nuna cewa cin abinci mai yawa a cikin legumes (ban da soya) zai iya rage matakan LDL cholesterol na jini da kusan 5%.
Ya ƙunshi potassium, magnesium da fiber, wanda ke rage hawan jini
Hawan jini babbar matsala ce ta kiwon lafiya domin yana kara hadarin kamuwa da cututtukan zuciya, wanda shi ne kan gaba wajen mutuwa a duniya.
mung wakeyana taimakawa wajen rage hawan jini.Mai kyau potassium, magnesium da fibershine tushen. Nazarin ya nuna cewa kowane ɗayan waɗannan abubuwan gina jiki yana da alaƙa da rage haɗarin hawan jini.
Har ila yau, wani bincike na bincike takwas ya nuna cewa yawan cin kayan lambu irin su wake yana rage hawan jini a cikin manya masu fama da hawan jini.
Gwajin-tube da binciken dabbobi kuma sun gano cewa sunadaran sunadaran wake na iya hana enzymes waɗanda ke haɓaka hawan jini.
Yana da tasirin anti-mai kumburi
Polyphenols irin su vitexin, gallic acid da isovitexin suna rage kumburi a cikin jiki. Kwayoyin dabba da aka bi da waɗannan kwayoyin aiki suna da ƙananan matakan mahadi masu kumburi (interleukins da nitric oxide).
husk na mung wakeFlavonoids da aka samu a cikinsa yana aiki don ƙara samar da mahadi masu hana kumburi a cikin jiki. Wannan zai iya zama tasiri a kan yanayin kumburi kamar ciwon sukari, allergies, da sepsis.
Yana da tasirin antimicrobial
mung corePolyphenols da aka fitar daga itacen al'ul suna da ayyukan kashe kwayoyin cuta da na fungal.Fusarium, Cututtuka na Fusarium, Cikakken compus ve Botrytis cinere Yana kashe fungi iri-iri kamar
Staphylococcus aureus ve Helicobacter pylori An kuma gano wasu nau'ikan ƙwayoyin cuta suna kula da waɗannan sunadaran.
mung wake Enzymes suna rushe bangon tantanin halitta na waɗannan ƙwayoyin cuta kuma suna hana su rayuwa a cikin hanji, saifa da gabobin mahimmanci.
Abubuwan da ke cikin fiber da resistant sitaci suna da amfani ga lafiyar narkewa.
mung wake Ya ƙunshi nau'ikan sinadirai masu amfani ga lafiyar narkewa. Yin hidimar kofi ɗaya yana ba da gram 15.4 na fiber, wanda ke nuna yana da yawan fiber.
mung wake, wanda zai taimaka wajen kiyaye hanji akai-akai ta hanyar hanzarta motsin abubuwan gina jiki a cikin hanji. pectin Ya ƙunshi nau'in fiber da ake kira
Kamar sauran legumes mung wake Yana kuma ƙunshi sitaci mai juriya.
resistant sitaciYana aiki daidai da fiber mai narkewa kamar yadda yake taimakawa ciyar da ƙwayoyin cuta masu lafiya. Bacteria sai narkar da shi su mayar da shi zuwa gajeriyar sarkar kitse – musamman butyrate.
Bincike ya nuna cewa butyrate yana tallafawa lafiyar narkewar abinci ta hanyoyi da yawa. Alal misali, yana iya ciyar da ƙwayoyin hanji, ƙarfafa tsarin rigakafi har ma da rage haɗarin ciwon daji na hanji.
Haka kuma, mung wake Carbohydrates da ke cikinsa sun fi narkar da su cikin sauƙi fiye da waɗanda ake samu a cikin sauran legumes. Saboda haka, yana haifar da ƙananan kumburi fiye da sauran legumes.
Idan ba a kula da su ba, hawan jini babbar matsala ce ta lafiya. Wannan sifa ce mai mahimmanci na ciwon sukari kuma yana haifar da yawancin cututtuka na yau da kullun.
mung wakeYana da kaddarori da yawa waɗanda ke taimakawa rage matakan sukarin jini. Yana da yawa a cikin fiber da furotin, wanda ke taimakawa rage yawan fiber a cikin jini.
Nazarin dabbobi kuma mung wake An nuna cewa antioxidants vitexin da isovitexin sun rage matakan sukari na jini kuma suna taimakawa insulin aiki sosai.
mung wake asarar nauyi
mung wakesuna da yawa a cikin fiber da furotin, wanda zai iya taimaka maka rasa nauyi. Nazarin ya nuna cewa fiber da furotin karba An nuna shi yana kashe hormones na yunwa kamar
Abin da ya fi haka, ƙarin binciken ya gano cewa duka abubuwan gina jiki na iya ƙarfafa sakin hormones masu jin daɗi kamar peptide YY, GLP-1 da cholecystokinin.Hakanan suna taimakawa rage yawan adadin kuzari ta hanyar rage sha'awar abinci.
Amfanin wake wake ga mata masu juna biyu
Yawancin mata a lokacin daukar ciki folate Ana ba da shawarar cin abinci mai wadataccen abinci mai gina jiki. Folate yana da mahimmanci don ingantaccen ci gaban yaro.
mung wakeSabis na gram 202 na folate yana samar da 80% na RDI don folate. Har ila yau, yana da yawan baƙin ƙarfe, furotin da fiber, wanda mata ke buƙatar ƙarin lokacin daukar ciki.
Duk da haka, mata masu juna biyu suna iya ɗaukar kwayoyin cutar da ke haifar da kamuwa da cuta. cin mung wakeya kamata a guje wa.
Menene illar Mung Beans?
mung wakeAn san kadan game da amincinsa. Ya ƙunshi anti-nutrients da phytosterols-kamar estrogen wanda zai iya cutar da jiki. Amma wannan ba yana nufin ba shi da lafiya.
Idan an ci danye ko rabin dahuwa. mung wake Yana iya haifar da gudawa, amai da gubar abinci.
A sakamakon haka;
mung wakesuna da yawa a cikin abubuwan gina jiki da antioxidants waɗanda zasu iya zama masu amfani ga lafiya.
Yana iya karewa daga bugun jini, taimakawa lafiyar narkewa, inganta asarar nauyi, da rage "mara kyau" LDL cholesterol, hawan jini, da sukari na jini.
