Adzuki Beans Benefits, Kev puas tsuaj thiab khoom noj muaj nqis

taum adzukiyog ib hom me me ntawm taum cog thoob plaws hauv East Asia thiab Himalayas. Txawm tias nyob rau hauv ib tug xov tooj ntawm lwm yam xim, liab adzuki taum Nws yog qhov zoo tshaj plaws ntau yam.

Adzuki taumNws muaj ntau yam txiaj ntsig, los ntawm lub plawv noj qab haus huv thiab poob phaus kom txhim kho kev zom zaub mov thiab txo qis kev pheej hmoo ntawm ntshav qab zib. 

Dab tsi yog Adzuki Taum?

taum adzuki (Vigna angularis) Nws yog nyob rau Suav teb thiab tau cog qoob loo hauv Nyij Pooj tau tsawg kawg 1000 xyoo. Niaj hnub no muaj cov chaw cog qoob loo hauv thaj chaw sov ntawm Taiwan, Is Nrias teb, New Zealand, Kauslim Teb, Philippines thiab Tuam Tshoj.

taum adzuki Nws yog nplua nuj nyob rau hauv kev noj haus fiber ntau, protein, hlau, calcium thiab folate thiab muaj zog zoo. Tsis tas li ntawd, vim nws qhov qis glycemic Performance index taum adzukiNws yog cov zaub mov ntawm kev xaiv rau cov poj niam cev xeeb tub, cov neeg muaj ntshav qab zib thiab rog.

taum adzuki Nws yog me me, oval, ci liab, taum qhuav. taum adzuki nws muaj nyob rau hauv tsaus liab, maroon, dub thiab tej zaum dawb xim.

Khoom noj khoom haus tus nqi ntawm Adzuki taum

Raws li nrog ntau taum, taum adzuki Nws tseem muaj fiber ntau, protein, complex carbohydrates thiab cov nroj tsuag muaj txiaj ntsig zoo. Ib puas grams pab muaj cov as-ham: 

Calorie ntau ntau: 128

Protein: ib gram

Rog: tsawg dua 1 gram

Carbs: 25 grams

Fiber: 7.3 grams

Folate: 30% ntawm tus nqi txhua hnub (DV)

Manganese: 29% ntawm DV

Phosphorus: 17% ntawm DV

Potassium: 15% ntawm DV

Copper: 15% ntawm DV

Magnesium: 13% ntawm DV

Zinc: 12% ntawm DV

Hlau: 11% ntawm DV

Thiamine: 8% ntawm DV

Vitamin B6: 5% ntawm DV

Riboflavin: 4% ntawm DV

Niacin: 4% ntawm DV

Pantothenic acid: 4% ntawm DV

Selenium: 2% ntawm DV 

Hom taum no muaj cov txiaj ntsig zoo ntawm cov nroj tsuag uas muaj txiaj ntsig zoo uas tuaj yeem tiv thaiv lub cev tiv thaiv kev laus thiab kab mob. antioxidant muab.

Kev tshawb fawb, taum adzukiNws hais tias nws muaj 29 ntau hom antioxidants thiab yog ib qho ntawm cov khoom noj muaj txiaj ntsig zoo tshaj plaws ntawm cov tshuaj antioxidants.

Zoo li lwm yam taum ntau yam, taum adzuki txo lub cev muaj peev xwm nqus cov zaub mov antinutrient muaj. Yog li ntawd, nws yuav tsum tau soaked ua ntej ua noj. Yog li, qib ntawm antinutrients txo.

Dab tsi yog qhov txiaj ntsig ntawm Adzuki Taum?

txhim kho digestion

Cov taum liab no txhim kho plab hnyuv thiab plab hnyuv noj qab haus huv. Vim taum yog tshwj xeeb tshaj yog soluble fiber thiab resistant starch yog nplua nuj nyob rau hauv Cov fibers no dhau undigested kom txog thaum lawv ncav cuag cov hnyuv, ua zaub mov rau cov kab mob plab zoo.

Thaum cov kab mob phooj ywg pub rau cov fiber ntau, cov hnyuv noj qab haus huv, kev pheej hmoo ntawm cov kab mob qog noj ntshav txo qis thiab, zoo li butyrate, luv chain fatty acids tshwm sim.

Tsis tas li ntawd, kev tshawb fawb tsiaj taum adzukiNws qhia tias cov ntsiab lus antioxidant siab ntawm cannabis tuaj yeem txo cov plab hnyuv thiab yooj yim zom.

Txo qhov kev pheej hmoo ntawm ntshav qab zib

Hom taum no txo ​​qis kev pheej hmoo ntawm hom 2 mob ntshav qab zib. Nws yog ib nrab nplua nuj nyob rau hauv fiber ntau, uas pab txhim kho insulin rhiab heev thiab tiv thaiv cov ntshav qab zib tom qab noj mov.

Test tube thiab tsiaj tshawb fawb taum adzukiNws hais tias cov protein muaj nyob hauv daim siab tuaj yeem thaiv qhov kev ua ntawm plab hnyuv alpha-glucosidases.

Alpha glucosidases yog ib qho enzyme xav tau los rhuav tshem cov carbohydrates yooj yim rau hauv me me, yooj yim absorbable suab thaj. Yog li ntawd, thaiv lawv qhov kev ua kom tsis txhob muaj cov piam thaj hauv ntshav, ib yam li hauv qee tus neeg mob ntshav qab zib.

Pab kom poob phaus

taum adzuki Nws yog ib qho khoom noj uas tuaj yeem noj tau thaum lub sijhawm poob phaus. Qee cov pov thawj qhia tau hais tias cov tshuaj muaj nyob hauv cov noob taum no tuaj yeem txhim kho qhov kev qhia ntawm cov noob uas txo cov kev tshaib kev nqhis thiab ua rau kom muaj kev xav puv.

Test raj thiab kev tshawb fawb tsiaj kuj taum adzuki qhia tias qee qhov sib txuas hauv nws cov extracts kuj tseem tuaj yeem ua rau poob phaus.

Tsis tas li ntawd, nws kuj yog nplua nuj nyob rau hauv cov protein thiab fiber, ob qho tib si muaj peev xwm poob cov as-ham uas txo kev tshaib kev nqhis thiab ua rau kom satiety.

Tiv thaiv lub plawv mob

Cov taum no muaj txiaj ntsig zoo rau lub plawv mob. Test raj thiab tsiaj tshawb fawb taum adzuki extracts kom txo cov ntshav siab, nrog rau txo qis triglyceride, tag nrho thiab "phem" LDL cov roj cholesterol, thiab cov rog tsawg hauv daim siab.

Tib neeg txoj kev tshawb fawb kuj tsis tu ncua legume Nws txuas nws qhov kev noj haus nrog cov roj cholesterol qis thiab txo kev pheej hmoo ntawm kab mob plawv.

Tsis tas li ntawd, kev sim tshuaj ntsuam xyuas tau tshaj tawm tias kev noj cov taum tuaj yeem txo cov kev pheej hmoo rau kab mob plawv, suav nrog ntshav siab, roj cholesterol, thiab triglycerides.

Pab rau lub raum noj qab haus huv

taum adzukimuaj cov khoom noj muaj fiber ntau - txog 25g ib khob (hauv taum nyoos). Nws kuj muaj qhov nruab nrab ntawm cov tshuaj antioxidant phytochemicals muaj zog xws li polyphenols thiab proanthocyanidins.

taum adzukiKev sib xyaw ua ke ntawm fiber ntau thiab antioxidants hauv nws scavenges reactive thiab tsis xav tau dawb radicals thiab tiv thaiv cov infiltration ntawm o-ua rau macrophages (lub cev tiv thaiv kab mob hlwb).

tus nqi raug noj adzuki taumNws ua kom lub raum tsis txhob mob, raug mob thiab ua kom tsis zoo.

Muab cov pob txha muaj zog thiab ua kom cov leeg nqaij

Nrog lub hnub nyoog, cov pob txha thiab cov leeg yuav poob lawv lub zog, lub zog los kho lossis kho. Qhov kev poob no ua rau osteoporosis thiab txo cov leeg nqaij, tshwj xeeb tshaj yog cov poj niam postmenopausal.

Ci taum adzuki los yog extracts muaj bioactive Cheebtsam xws li saponins thiab catechins. Cov khoom xyaw no kho qhov sib npaug ntawm cov pob txha resorption thiab tsim cov pob txha nyob rau hauv cov neeg mob osteoporosis thiab tiv thaiv lawv los ntawm o thiab tag nrho degeneration.

Ib khob raw adzuki taum Nws muaj txog 39 g ntawm cov protein. Kev noj zaub mov tsawg-carb high-protein pab tsim cov leeg nqaij. 

Vim tias nws siv sijhawm ntau thiab lub zog rau lub cev kom zom cov protein, taum adzukiTxij li thaum nws muaj qhov ntsuas glycemic qis, koj yuav hnov ​​​​zoo dua, sib dua thiab muaj zog dua.

Txo cov cholesterol

Haus adzuki taum kua zaub Nws txo qis cov ntshav triglyceride, tiv thaiv cov roj (cholesterol) phem (LDL) tsub zuj zuj, thiab tiv thaiv lub siab los ntawm kev mob lossis kev puas tsuaj.

taum adzukiCov proanthocyanidins thiab polyphenols nyob rau hauv nws inhibit zus tau tej cov pancreatic enzymes. Cov enzymes no (tshwj xeeb tshaj yog lipases) yog lub luag haujlwm rau kev nqus cov lipids hauv cov hnyuv.

Vim txo qis kev nqus, ntshav triglyceride thiab cov roj cholesterol tsawg. Thaum muaj cov lipids thiab triglycerides tsawg, muaj cov peroxidation tsawg lossis cov tshuaj lom uas ua rau lub siab.

Muab daim siab detoxification

Adzuki taum nyob rau hauv high concentrations molybdenum Nws muaj ib tug tshwj xeeb mineral hu ua Nws yog ib qho ntxhia pob zeb thiab tsis pom nyob rau hauv ntau yam khoom noj, tab sis nws ua lub luag haujlwm tseem ceeb hauv kev ua kom lub siab detoxifying. ib nrab feem taum adzuki Nws txawm muab 100% ntawm kev pom zoo molybdenum noj txhua hnub.

Pab txo kev yug me nyuam

taum adzuki Nws yog nplua nuj nyob rau hauv folate, uas yog ib qho tseem ceeb ntawm cov khoom noj thaum cev xeeb tub thiab txo qhov kev pheej hmoo ntawm neural tube defects. 

Tiv thaiv cov qog nqaij hlav cancer

Cov kev tshawb fawb-tube qhia tau hais tias cov taum no yuav ua tau zoo dua li lwm cov taum ntawm kev tiv thaiv kev sib kis ntawm cov qog nqaij hlav hauv plab hnyuv, mis, zes qe menyuam, thiab pob txha pob txha. 

Dab tsi yog Adzuki Beans Harms?

taum adzuki Cov kev mob tshwm sim feem ntau ntawm kev noj yog roj. Tiag tiag taum adzukiyog ib qho ntawm cov taum uas yooj yim zom.

Cov ntsiab lus los xav txog thaum ua noj Adzuki taum

- taum adzukiUa ntej ua noj nws, koj yuav tsum tau tsau nws li ib teev lossis ob teev. Yog li ntawd, npaj koj cov pluas noj kom haum.

- Ntub thiab ntxuav taum adzukiBoil on high kub rau li 30 feeb. Kev kub siab ua noj yog qhov kev xaiv nrawm dua kom tau txais taum mos.

- Koj tuaj yeem khaws cov taum adzuki siav hauv lub tub yees kom siv tau ntev.

Vim li ntawd;

taum adzuki Nws yog ib qho tseem ceeb ntawm cov as-ham, vitamins thiab minerals thiab yog siv los ua taum liab muab tshuaj txhuam.

Nws tau ntim nrog cov protein, fiber, folate, manganese, phosphorus, potassium, tooj liab, magnesium, zinc, hlau, thiamine, vitamin B6, riboflavin, niacin, calcium, thiab ntau dua.

Nws pab tswj cov ntshav qab zib, nce antioxidant kom tsawg, nce cov leeg nqaij, txhim kho lub plawv thiab tswj qhov hnyav.