Mung Bean yog dab tsi? Cov txiaj ntsig, kev puas tsuaj thiab khoom noj muaj nqis

mung taum ( vigna radiata ), yog ib tug me me, taum ntsuab teej tug mus rau tsev neeg legume.

Lawv tau cog qoob loo txij thaum ub los. Indian mung taum Tom qab ntawd kis mus rau ntau qhov chaw ntawm Tuam Tshoj thiab Southeast Asia.

mung taum  Nws muaj ntau yam siv thiab feem ntau yog siv hauv cov zaub nyoos thiab kua zaub thiab noj nrog cws.

Nws muaj cov as-ham siab thiab xav tias yuav pab tau ntau yam kab mob. 

Cov zaub muaj protein ntau, carbohydrates, noj zaub mov fiber ntau thiab active biochemicals. Nws yog ib qhov chaw ntawm cov amino acids, cog starch thiab enzymes.

Yog li ntawd, nws paub tias noj cov zaub no, tshwj xeeb tshaj yog nyob rau lub caij ntuj sov, ua rau kev zom zaub mov. ntsuab mung taumNws cov haujlwm antioxidant ua lub luag haujlwm tseem ceeb hauv kev tiv thaiv kab mob, o thiab tshuaj lom neeg kev ntxhov siab hauv koj lub cev.

nyob rau hauv tsab xov xwm "Dab tsi yog siv cov taum mog", "Mung taum muaj txiaj ntsig", "Mung taum puas muaj teeb meem", "Mung taum tsis muaj zog" cov lus nug yuav teb.

Nutrition Value of Mung Taum

mung taumyog nplua nuj nyob rau hauv cov vitamins thiab minerals. Ib khob (202 grams) ntawm boiled mung taum muaj cov nram qab no as-ham:

Calorie ntau ntau: 212

yog '0.8 g

Protein: ib gram

Carbs: 38.7 grams

Fiber: 15.4 grams

Folate (B9): 80% ntawm Reference Daily Intake (RDI)

Manganese: 30% ntawm RDI

Magnesium: 24% ntawm RDI

Vitamin B1: 22% ntawm RDI

Phosphorus: 20% ntawm RDI

Hlau: 16% ntawm RDI

Copper: 16% ntawm RDI

Potassium: 15% ntawm RDI

Zinc: 11% ntawm RDI

Cov vitamins B2, B3, B5, B6 thiab mineral selenium

Cov taum no yog ib qho ntawm cov nroj tsuag zoo tshaj plaws ntawm cov protein. PhenylalanineNws yog nplua nuj nyob rau hauv cov amino acids tseem ceeb xws li leucine, isoleucine, valine, lysine, arginine thiab ntau dua.

Cov amino acids tseem ceeb yog cov amino acids uas lub cev tsis tuaj yeem tsim los ntawm nws tus kheej.

mung taum Nws muaj txog 20-24% cov protein, 50-60% carbohydrates, thiab cov nyiaj fiber ntau thiab micronutrients. Nws kuj muaj nplua nuj thiab sib npaug biochemical profile.

Ntau yam tshuaj ntsuam xyuas, mung taumNws txhais tau tias flavonoids, phenolic acids thiab phytosterols nyob rau hauv ntau qhov chaw ntawm lub.

Flavonoids

Vitexin, isovitexin, daidzein, genistein, prunetin, biochanin A, niaj hnub, quercetin, kaempferol, myricetin, ramnetin, kaempferitrin, naringin, hesperetin, delphinidin, thiab coumestrol.

phenolic acids

Hydroxybenzoic acid, syringic acid, vanillic acid, gallic acid, shikimic acid, protocatechuic acid, coumaric acid, cinnamic acid, ferulic acid, caffeic acid, gentisic acid thiab chlorogenic acid.

Cov phytochemicals ua haujlwm ua ke los tshem tawm cov dawb radicals hauv lub cev thiab txo qhov mob.

Cov txiaj ntsig ntawm Mung taum yog dab tsi?

Nrog cov protein ntau thiab cov ntsiab lus antioxidant mung taumTej zaum yuav pab tua ntshav qab zib thiab kab mob plawv. Nws tuaj yeem tiv thaiv kev kub ntxhov thiab ua npaws. Cov kev tshawb fawb tseem qhia tau tias cov taum no muaj cov khoom tiv thaiv kab mob.

Txo qhov kev pheej hmoo ntawm cov kab mob ntev nrog nws cov qib antioxidant siab

mung taumNws muaj ntau yam antioxidants noj qab haus huv, nrog rau phenolic acids, flavonoids, caffeic acid, cinnamic acid, thiab lwm yam.

Antioxidants pab neutralize tej yam teeb meem molecules hu ua dawb radicals.

Hauv cov nyiaj ntau, cov dawb radical tuaj yeem cuam tshuam nrog cov khoom ntawm tes thiab ua rau kev puas tsuaj. Qhov kev puas tsuaj no cuam tshuam rau kev mob ntev, kab mob plawv, mob qog noj ntshav thiab lwm yam kab mob.

kev tshawb nrhiav tube, mung taumNws tau pom tias cov tshuaj antioxidants tau los ntawm cedar tuaj yeem tshem tawm cov dawb radical puas vim kev loj hlob ntawm qog nqaij hlav hauv lub ntsws thiab lub plab hlwb.

sprouted mung taum, muaj ntau impressive antioxidant profile thiab mung taumNws muaj rau lub sij hawm ntau antioxidants dua

Tiv thaiv kom tsis txhob muaj cua sov

Hauv ntau lub tebchaws Esxias, thaum lub caij ntuj sov kub mung taum kua zaub yog siv dav.

Qhov no yog vim, mung taumNws muaj cov khoom siv tiv thaiv kab mob uas pab tiv thaiv kev kub ntxhov, kub cev, nqhis dej, thiab lwm yam.

mung taum Nws kuj muaj cov antioxidants vitexin thiab isovitexin.

tsiaj tshawb fawb, mung taum kua zaubNws tau raug pom tias cov antioxidants pom nyob rau hauv daim tawv nqaij pab tiv thaiv lub hlwb tiv thaiv kev raug mob los ntawm dawb radicals tsim thaum tshav kub kub stroke.

Nrog rau qhov no, mung taum thiab tsis muaj kev tshawb fawb me me hauv thaj tsam ntawm cov cua sov, yog li xav tau kev tshawb fawb ntxiv ua ntej muab cov lus qhia txog kev noj qab haus huv rau tib neeg.

Tej zaum yuav txo qhov kev pheej hmoo ntawm kab mob plawv los ntawm kev txo cov roj cholesterol

Cov roj (cholesterol) siab, tshwj xeeb tshaj yog "tsis zoo" LDL cov roj cholesterol, tuaj yeem ua rau muaj kab mob plawv.

kev tshawb fawb mung taumQhov no qhia tau tias nws tuaj yeem muaj LDL-cholesterol-txo cov khoom.

Piv txwv li, kev tshawb fawb tsiaj mung taum qhia tau tias nws cov antioxidants tuaj yeem txo cov roj cholesterol LDL thiab tiv thaiv LDL hais los ntawm kev cuam tshuam nrog cov dawb radicals tsis ruaj khov.

Dab tsi ntxiv, kev tshuaj xyuas ntawm 26 cov kev tshawb fawb pom tias kev noj zaub mov txhua hnub (kwv yees li 130 grams) ntawm legumes, xws li taum, txo qis cov roj cholesterol hauv cov ntshav.

Lwm qhov kev soj ntsuam ntawm 10 cov kev tshawb fawb pom tau tias kev noj zaub mov muaj txiaj ntsig zoo (tsis suav nrog cov kua mis) tuaj yeem txo qis LDL cov roj cholesterol hauv cov ntshav li ntawm 5%.

Muaj cov poov tshuaj, magnesium thiab fiber ntau, uas txo cov ntshav siab

Ntshav siab yog ib qho teeb meem loj rau kev noj qab haus huv vim nws ua rau muaj kev pheej hmoo ntawm kab mob plawv, uas yog qhov ua rau tuag thoob ntiaj teb.

mung taumpab txo cov ntshav siab. Zoo poov tshuaj, tshuaj nplaum thiab fiber yog qhov chaw. Cov kev tshawb fawb tau pom tias txhua yam ntawm cov as-ham no cuam tshuam nrog kev pheej hmoo ntawm ntshav siab.

Tsis tas li ntawd, kev tshuaj xyuas ntawm yim qhov kev tshawb fawb pom tau tias kev noj ntau dua ntawm legumes xws li taum txo cov ntshav siab hauv cov neeg laus thiab tsis muaj ntshav siab.

Test-tube thiab kev tshawb fawb tsiaj kuj tau pom tias mung taum proteins tuaj yeem txo cov enzymes uas ua rau ntshav siab.

Nws muaj anti-inflammatory teebmeem

Polyphenols xws li vitexin, gallic acid thiab isovitexin txo qhov mob hauv lub cev. Tsiaj hlwb kho nrog cov active molecules muaj tsawg theem ntawm inflammatory tebchaw (interleukins thiab nitric oxide).

husk ntawm mung taumCov flavonoids pom nyob rau hauv nws ua hauj lwm nce zus tau tej cov anti-inflammatory tebchaw nyob rau hauv lub cev. Qhov no tuaj yeem ua tau zoo tiv thaiv kab mob xws li ntshav qab zib, ua xua, thiab sepsis.

Nws muaj cov nyhuv antimicrobial

cov coresPolyphenols muab rho tawm los ntawm cedar muaj ob qho tib si tshuaj tua kab mob thiab tshuaj tua kab mob. Fusarium solani, Fusarium oxysporum, Coprinus comatus ve Botrytis cinerea Nws tua ntau yam fungi xws li

Staphylococcus aureus ve Helicobacter pylori Qee hom kab mob kuj tau pom tias muaj kev nkag siab rau cov proteins no.

mung taum enzymes zom cov phab ntsa ntawm tes ntawm cov microbes thiab tiv thaiv lawv los ntawm kev nyob hauv cov hnyuv, spleen thiab lub cev tseem ceeb.

Nws cov fiber ntau thiab cov hmoov txhuv nplej siab resistant muaj txiaj ntsig zoo rau kev zom zaub mov.

mung taum Nws muaj ntau yam khoom noj uas muaj txiaj ntsig zoo rau kev zom zaub mov. Ib khob ib khob muab 15.4 grams fiber ntau, qhia tias nws muaj fiber ntau.

mung taum, uas tuaj yeem pab ua kom cov hnyuv tsis tu ncua los ntawm kev ua kom lub zog ntawm cov as-ham hauv cov hnyuv. pectin Nws muaj ib hom fiber ntau hu ua

Zoo li lwm yam legumes mung taum Nws kuj muaj resistant starch.

resistant starchNws ua haujlwm zoo ib yam li soluble fiber ntau vim nws pab pub cov kab mob plab noj qab nyob zoo. Cov kab mob ces zom nws thiab hloov mus rau hauv cov saw luv fatty acids - tshwj xeeb yog butyrate.

Kev tshawb fawb qhia tias butyrate txhawb kev zom zaub mov hauv ntau txoj hauv kev. Piv txwv li, nws tuaj yeem pab txhawb cov hnyuv, ntxiv dag zog rau lub cev tiv thaiv kab mob thiab txawm txo qhov kev pheej hmoo ntawm mob qog noj ntshav.

Ntxiv mus, mung taum Cov carbohydrates nyob rau hauv nws yog yooj yim digested dua li pom nyob rau hauv lwm yam legumes. Yog li ntawd, nws ua rau tsis muaj plab hnyuv ntau dua li lwm yam legumes.

Txo cov ntshav qab zib

Yog tias tsis kho, ntshav qab zib siab yog teeb meem kev noj qab haus huv loj. Qhov no yog ib qho tseem ceeb ntawm cov ntshav qab zib thiab ua rau muaj ntau yam kab mob.

mung taumNws muaj ntau yam khoom uas pab ua kom cov ntshav qab zib tsawg. Nws muaj fiber ntau thiab protein, uas pab qeeb fiber ntau hauv cov hlab ntsha.

Tsiaj kev kawm thiab mung taum Nws tau pom tias cov tshuaj antioxidants vitexin thiab isovitexin txo cov ntshav qab zib thiab pab cov insulin ua haujlwm zoo dua.

mung taum poob phaus

mung taummuaj fiber ntau thiab protein, uas tuaj yeem pab koj poob phaus. Cov kev tshawb fawb qhia tias fiber ntau thiab protein ghrelin Nws tau raug pom tias inhibit kev tshaib kev nqhis cov tshuaj hormones xws li

Dab tsi ntxiv, cov kev tshawb fawb ntxiv tau pom tias ob qho tib si muaj peev xwm txhawb kev tso tawm cov tshuaj hormones zoo xws li peptide YY, GLP-1, thiab cholecystokinin. Lawv kuj pab txo calorie kom tsawg los ntawm kev txo qis qab los noj mov.

Cov txiaj ntsig ntawm mung taum rau cov poj niam cev xeeb tub

Ntau tus poj niam thaum cev xeeb tub folate Nws raug nquahu kom noj cov zaub mov uas muaj cov as-ham. Folate yog qhov tseem ceeb rau kev loj hlob zoo ntawm tus menyuam.

mung taumIb qho 202-gram ntawm folate muab 80% ntawm RDI rau folate. Nws kuj tseem muaj hlau, protein thiab fiber ntau, uas cov poj niam xav tau ntau dua thaum cev xeeb tub.

Txawm li cas los xij, cov poj niam cev xeeb tub tuaj yeem nqa cov kab mob uas tuaj yeem ua rau muaj kab mob. noj mung taumyuav tsum zam.

Dab tsi yog qhov phom sij ntawm Mung taum?

mung taumMe ntsis paub txog nws txoj kev nyab xeeb. Nws muaj cov tshuaj tiv thaiv cov khoom noj thiab cov tshuaj estrogen zoo li phytosterols uas tuaj yeem ua mob rau lub cev. Tab sis qhov ntawd tsis tau txhais hais tias nws tsis nyab xeeb.

Yog noj nyoos los yog ib nrab ua noj, mung taum Nws tuaj yeem ua rau raws plab, ntuav thiab noj zaub mov lom.

Vim li ntawd;

mung taummuaj ntau cov as-ham thiab antioxidants uas tej zaum yuav muaj txiaj ntsig zoo rau kev noj qab haus huv.

Nws tuaj yeem tiv thaiv kab mob khaub thuas, pab kev zom zaub mov, txhawb kev poob phaus, thiab txo qis "phem" LDL cholesterol, ntshav siab, thiab ntshav qab zib.