pīni mung ( vigna radiata ), he pī liʻiliʻi ʻōmaʻomaʻo no ka ʻohana legume.
Ua mahi ia mai ka wa kahiko mai. ʻĪnia pīni mung laha aku la ma na wahi like ole o Kina a me Asia Hema.
pīni mung He maʻalahi kona hoʻohana ʻana a hoʻohana maʻamau ʻia i nā salakeke a me nā sopa a ʻai ʻia me ka ʻōpae.
He kiʻekiʻe ia i nā meaʻai a manaʻo ʻia e pōmaikaʻi i nā maʻi he nui.
He kiʻekiʻe ka mea kanu i loko o ka protein, carbohydrates, fiber dietary and active biochemicals. He kumu ia o nā amino acids, nā mea kanu starch a me nā enzymes.
No laila, ʻike ʻia ʻo ka ʻai ʻana i kēia mea kanu, ʻoi aku hoʻi i ke kauwela, e hoʻomaʻamaʻa i ka ʻai ʻana. ʻōmaʻomaʻo mung piʻiHe hana koʻikoʻi kāna hana antioxidant i ka hoʻopaʻa ʻana i nā maʻi, ʻāʻā a me ke koʻikoʻi kemika i loko o kou kino.
ma ka ʻatikala "He aha ka hoʻohana ʻana i ka pī mung", "He aha nā pōmaikaʻi o ka pi mung", "He mea pōʻino ka pi mung", "Ke nāwaliwali nā pi mung" e pane ʻia nā nīnau.
Waiwai Nutritional of Mung Beans
pīni mungwaiwai i nā huaora a me nā minela. Hoʻokahi kīʻaha (202 grams) o nā pī mung i hoʻolapalapa ʻia i loko o kēia mau meaʻai:
Kalori: 212
Ka momona: 0.8 grams
Pūmua: 14.2 gram
Kāpena: 38.7 grams
ʻO ka fiber: 15.4 grams
Folate (B9): 80% o ka Reference Daily Intake (RDI)
Manganese: 30% o ka RDI
Magnesium: 24% o ka RDI
Vitamin B1: 22% o ka RDI
Phosphorus: 20% o ka RDI
Hao: 16% o ka RDI
Ke keleawe: 16% o ka RDI
Potasuma: 15% o ka RDI
Zinc: 11% o ka RDI
ʻO nā huaora B2, B3, B5, B6 a me ka mineral selenium
ʻO kēia mau pī kekahi o nā kumu waiwai maikaʻi loa o nā mea kanu. PhenylalanineHe waiwai ia i nā waikawa amino pono e like me ka leucine, isoleucine, valine, lysine, arginine a me nā mea hou aku.
ʻO nā waikawa amino koʻikoʻi nā amino acids ʻaʻole hiki i ke kino ke hana iā ia iho.
pīni mung Aia ma kahi o 20-24% protein, 50-60% carbohydrates, a me ka nui o nā fiber a me nā micronutrients. Loaʻa iā ia kahi ʻike biochemical waiwai a kaulike.
Nā ʻano loiloi kemika, pīni mungUa wehewehe ʻo ia i nā flavonoids, phenolic acids a me nā phytosterols ma nā ʻāpana like ʻole o ka.
Flavonoids
Vitexin, isovitexin, daidzein, genistein, prunetin, biochanin A, hana maʻamau, quercetin, kaempferol, myricetin, ramnetin, kaempferitrin, naringin, hesperetin, delphinidin, a me coumestrol.
Hana pū kēia mau phytochemical e hoʻopau i nā radical manuahi i loko o ke kino a hoʻemi i ka mumū.
He aha nā pono o ka Mung Beans?
Me ka protein kiʻekiʻe a me nā mea antioxidant pīni mungHiki ke kōkua i ka hakakā ʻana i ka maʻi diabetes a me ka maʻi puʻuwai. Hiki iā ia ke pale i ka wela a me ke kuni. Hōʻike pū ʻia nā haʻawina he mau mea anticancer kēia pi.
Hoʻemi i ka pilikia o nā maʻi maʻi me kona pae antioxidant kiʻekiʻe
pīni mungLoaʻa iā ia nā antioxidants olakino he nui, me nā phenolic acids, flavonoids, caffeic acid, cinnamic acid, a me nā mea hou aku.
Kōkua nā Antioxidants i ka hoʻopau ʻana i nā molekala ʻino i ʻike ʻia he radical manuahi.
I ka nui, hiki i ka radical manuahi ke launa pū me nā ʻāpana cellular a hana i ka pōʻino. Hoʻopili ʻia kēia pōʻino i ka mumū mau, ka maʻi puʻuwai, nā maʻi maʻi a me nā maʻi ʻē aʻe.
nā haʻawina paipu hoʻāʻo, pīni mungUa hōʻike ʻia ʻo nā antioxidants i loaʻa mai ka lāʻau kedera hiki ke hoʻopau i ka pōʻino radical manuahi ma muli o ka ulu ʻana o ka maʻi maʻi i loko o nā pūpū a me nā ʻōpū.
ʻōpuʻu nā piʻi mung, he ʻoi aku ka maikaʻi o ka antioxidant profile a pīni mungLoaʻa i nā antioxidants ʻeono mau manawa ma mua
Kāohi i ka wela
I nā ʻāina he nui o ʻAsia, i nā lā wela sopa piʻi mung hoopau nui ia.
ʻO kēia no ka mea, pīni mungLoaʻa iā ia nā waiwai anti-inflammatory e kōkua i ka pale ʻana i ka hahau wela, ka wela o ke kino, ka make wai, a me nā mea hou aku.
pīni mung Loaʻa iā ia nā antioxidants vitexin a me isovitexin.
haʻawina holoholona, sopa piʻi mungUa hōʻike ʻia ʻo kēia mau antioxidants i loaʻa i ka ʻili e kōkua i ka pale ʻana i nā cell mai ka hōʻeha ʻana mai nā radical manuahi i hana ʻia i ka wā wela.
Me keia, pīni mung a he liʻiliʻi ka noiʻi ʻana ma ka wahi o ka heatstroke, no laila pono hou ka noiʻi ma mua o ka hāʻawi ʻana i nā ʻōlelo aʻo olakino maikaʻi loa.
Hiki ke hoʻemi i ka pilikia o ka maʻi puʻuwai ma o ka hoʻohaʻahaʻa ʻana i ka cholesterol
ʻO ka cholesterol kiʻekiʻe, ʻoi aku ka "ʻino" LDL cholesterol, hiki ke hoʻonui i ka pilikia o ka maʻi puʻuwai.
noiʻi pīni mungHōʻike kēia e loaʻa iā ia nā waiwai hoʻohaʻahaʻa LDL-cholesterol.
Eia kekahi laʻana, nā haʻawina holoholona pīni mung Ua hōʻike ʻia e hiki i kāna mau antioxidants ke hoʻohaʻahaʻa i ke koko LDL cholesterol a pale i nā ʻāpana LDL mai ka launa pū ʻana me nā radical manuahi ʻole.
ʻO ka mea hou aʻe, ua ʻike ʻia kahi loiloi o 26 mau haʻawina ʻo ka ʻai ʻana i ka lawelawe ʻana i kēlā me kēia lā (e pili ana i 130 grams) o nā legumes, e like me ka pī, ua hoʻohaʻahaʻa loa i ke koko LDL cholesterol pae.
Ua hōʻike ʻia kahi loiloi hou o 10 mau haʻawina e hiki ke hoʻemi i ka pae koko LDL cholesterol ma kahi o 5%.
Loaʻa i ka potassium, magnesium a me ka fiber, e hoʻemi i ke koko
ʻO ke koko kiʻekiʻe kahi pilikia olakino koʻikoʻi no ka mea e hoʻonui ai i ka pilikia o ka maʻi puʻuwai, ʻo ia ke kumu nui o ka make ma ka honua holoʻokoʻa.
pīni mungkōkua i ka hoʻohaʻahaʻa i ke koko.Maikaʻi potasiuma, makanekiuma a me ka pulupuluʻo ia ke kumu. Ua hōʻike nā haʻawina e pili ana kēlā me kēia mau meaʻai me ka hoʻohaʻahaʻa haʻahaʻa o ke koko kiʻekiʻe.
Eia kekahi, ua hōʻike ʻia kahi loiloi o ʻewalu mau haʻawina ʻo ka ʻai ʻana i nā legumes e like me ka pī i hoʻohaʻahaʻa i ke koko i nā pākeke me ke koko kiʻekiʻe a ʻole.
Ua ʻike pū ʻia nā haʻawina hoʻāʻo a me nā holoholona e hiki i nā protein mung bean ke kāohi i nā enzymes e hoʻonui maoli i ke koko.
Loaʻa nā hopena anti-inflammatory
ʻO nā polyphenols e like me vitexin, gallic acid a me isovitexin e hoʻemi i ka mumū i loko o ke kino. He haʻahaʻa ka pae o nā pūhui inflammatory (interleukins a me nitric oxide).
ʻili o ka mung piʻO nā flavonoids i loaʻa i loko o ia mea e hana e hoʻonui i ka hana o nā pūhui anti-inflammatory i loko o ke kino. Hiki ke hana maikaʻi kēia i nā maʻi ʻeha e like me ka maʻi maʻi, nā ʻaleʻa, a me ka sepsis.
He hopena antimicrobial kona
nā kumu mungʻO nā polyphenols i unuhi ʻia mai ka lāʻau kedera he mau hana antibacterial a me nā hana antifungal.Fusarium solani, ʻO Fusarium oxysporum, ʻO Coprinus comatus ve ʻO Si cin Bottis cinerea Pepehi ia i nā ʻano fungi like ʻole
ʻO Staphylococcus aureus ve Helicobacter pylori Ua ʻike ʻia kekahi mau ʻano bacteria e pili pono i kēia mau protein.
pīni mung na nā enzymes e wāwahi i nā paia o kēia mau microbes a pale iā lākou mai ka noho ʻana i loko o ka ʻōpū, ka spleen a me nā mea ola.
ʻO kona fiber a me kāna ʻano starch kūpaʻa he pono no ke olakino digestive.
pīni mung Loaʻa i nā ʻano meaʻai like ʻole e pono ai ke ola kino. Hāʻawi ka lawelawe kīʻaha hoʻokahi i 15.4 grams o ka fiber, e hōʻike ana he kiʻekiʻe i ka fiber.
pīni mung, hiki ke kōkua i ka mālama mau ʻana i ka ʻōpū ma o ka hoʻoikaika ʻana i ka neʻe ʻana o nā meaʻai i loko o ka ʻōpū. pectin Aia kekahi ʻano fiber i kapa ʻia
E like me nā legumes ʻē aʻe pīni mung Loaʻa pū kekahi i ka starch kūpaʻa.
mākū kūʻēHoʻohana like ia me ka fiber soluble no ka mea e kōkua ana i ka hānai ʻana i ka maʻi bacteria ʻōpū olakino. A laila ʻeli ka bacteria a hoʻololi i loko o nā ʻakika momona pōkole - ʻo ka butyrate.
Hōʻike nā haʻawina e kākoʻo ka butyrate i ke olakino digestive ma nā ʻano he nui. No ka laʻana, hiki iā ia ke hānai i nā pūnaewele colon, hoʻoikaika i ka ʻōnaehana pale a hoʻemi i ka pilikia o ka maʻi maʻi ʻaʻai.
Eia kekahi, pīni mung ʻOi aku ka maʻalahi o ka hoʻokahe ʻia ʻana o ka carbohydrates ma mua o ka loaʻa ʻana o nā legumes ʻē aʻe. No laila, ʻoi aku ka liʻiliʻi o ka bloating ma mua o nā legumes ʻē aʻe.
Inā haʻalele ʻole ʻia, ʻo ke kō koko kiʻekiʻe ka pilikia olakino. He hiʻohiʻona nui kēia o ka maʻi maʻi diabetes a ke kumu i kekahi mau maʻi mau.
pīni mungLoaʻa iā ia kekahi mau waiwai e kōkua i ka haʻahaʻa o ke kō koko. He kiʻekiʻe i ka fiber a me ka protein, e kōkua ana i ka lohi i ka fiber i ke kahe koko.
Haʻawina holoholona kekahi pīni mung Ua hōʻike ʻia ʻo ka antioxidants vitexin a me isovitexin e hoʻohaʻahaʻa i ke kō koko koko a kōkua i ka hana ʻana o ka insulin.
hoʻemi kaumaha o ka pi mung
pīni munghe kiʻekiʻe i ka fiber a me ka protein, hiki ke kōkua iā ʻoe e hoʻemi i ke kaumaha. Hōʻike nā haʻawina i ka fiber a me ka protein ke kuhi Ua hōʻike ʻia e kāohi i nā hormones pōloli e like me
He aha hou aʻe, ua ʻike nā haʻawina hou e hiki i nā meaʻai ʻelua ke hoʻoulu i ka hoʻokuʻu ʻana o nā hormones maikaʻi e like me peptide YY, GLP-1 a me cholecystokinin.Kōkua pū lākou i ka hoʻemi ʻana i ka calorie ma ka hoʻemi ʻana i ka ʻai.
ʻO nā pōmaikaʻi o ka mung beans no nā wahine hāpai
Nui nā wāhine i ka wā hāpai folate Manaʻo ʻia e ʻai i nā meaʻai momona. Pono ka folate no ka ulu pono o ke keiki.
pīni mungHāʻawi ka 202-gram o ka folate i 80% o ka RDI no ka folate. He kiʻekiʻe hoʻi i ka hao, ka protein a me ka fiber, kahi e pono ai i nā wahine i ka wā hāpai.
Eia nō naʻe, hiki i nā wahine hāpai ke lawe i ka maʻi bacteria e hoʻoulu ai i ka maʻi. ka ʻai ʻana i ka pi mungpono e pale aku.
He aha nā pōʻino o ka Mung Beans?
pīni mungKakaikahi ka ike e pili ana i kona palekana. Loaʻa iā ia nā anti-nutrients a me ka estrogen-like phytosterols hiki ke hōʻeha i ke kino. Akā ʻaʻole ia manaʻo ʻaʻole palekana.
Inā ʻai ʻia i ka maka a i ʻole ka hapalua kuke. pīni mung Hiki iā ia ke hana i ka maʻi maʻi, ka luaʻi a me ka ʻai ʻana.
Ma ka hopena;
pīni mungHe kiʻekiʻe i nā meaʻai a me nā antioxidants e pono ai ke olakino.
Hiki iā ia ke pale aku i ka wela, kōkua i ke olakino digestive, paipai i ka pohō kaumaha, a hoʻohaʻahaʻa i ka "ʻino" LDL cholesterol, ke koko, a me ke kō koko.
