Black Beans Benefits thiab Nutrition Value

taum dubscientific lub npe ntawm (Phaseolus vulgaris). Technically, nws yog ib qho ntawm 500 tus tswv cuab ntawm tsev neeg lub raum taum.

7 xyoo dhau los, taum dub Nws suav hais tias yog zaub mov tseem ceeb rau Central thiab South Americans. Yog li ntawd, nws tseem siv dav hauv American cuisine.

taum dubNws muaj txiaj ntsig zoo rau kev noj qab haus huv rau lub cev. Nws yog nplua nuj nyob rau hauv protein, fiber, flavonoid antioxidants thiab vim hais tias nws muaj omega-3 fatty acids, nws muab cov txiaj ntsig los ntawm nws.

Hauv cov ntawv no cov txiaj ntsig ntawm taum dub thiab cov lus qhia txog zaub mov yuav muab.

Dub taum noj zaub mov muaj nqis

Lif

taum dub fiber yog nplua nuj nyob rau hauv Ib khob ib khob muaj 15 grams fiber ntau. Soluble fiber muaj txiaj ntsig zoo rau lub plab zom mov thiab tiv thaiv cem quav. Ntawm qhov tod tes, hom fiber ntau no txo ​​cov roj cholesterol thiab ntshav-qabzib qib.

taum dub Cov zaub mov zoo li fiber ntau ua rau koj hnov ​​​​qab ntev dua thiab tiv thaiv kev noj ntau dhau, vim tias koj yuav tsum zom lawv ntev dua vim lawv cov kab mob fibrous. Yog li ntawd, nws pab kom poob phaus.

Tsis tas li ntawd xwb, fiber ntau kuj txo cov kev pheej hmoo ntawm kev tsim cov kab mob qog noj ntshav xws li mob qog nqaij hlav hauv plab.

Antioxidants

Muaj ntau ntau yam antioxidants uas tuaj yeem pom nyob rau hauv cov xwm txheej thiab muaj txiaj ntsig zoo rau ntau qhov chaw ntawm lub cev. Ib qho ntawm cov khoom noj muaj antioxidant, taum dubd.

AntioxidantsNws pab sib npaug cov dawb radicals uas ua rau cov hlwb puas. Tsis tas li ntawd, cov zaub mov zoo li no txo ​​cov kab mob plawv thiab ntau hom mob qog noj ntshav.

Lub cev tau txais feem ntau ntawm cov antioxidants nws xav tau los ntawm qhov peb noj. vitamins A, C thiab E, polyphenols thiab lwm yam minerals xws li selenium, antioxidants ntxiv dag zog rau peb lub cev tiv thaiv kab mob.

Nws tuaj yeem tiv thaiv tus neeg los ntawm kev kis tus kabmob HIV. Ib txoj kev tshawb fawb thaum Lub Kaum Hli 2012 tau pom tias vitamin C tuaj yeem pab tiv thaiv mob qog noj ntshav hauv cov poj niam.

Antioxidants kuj muab cov teebmeem kev laus. Ib qhov txuas tau pom nyob nruab nrab ntawm kev ncua kev laus thiab cov tsos mob xws li nco tsis tau.

protein

taum dub protein yog nplua nuj nyob rau hauv Yog li ntawd, nws yog ib qho ntawm cov khoom noj nyiam los ntawm vegans. Piv rau cov nqaij ntshiv, taum dubMuaj cov protein, qee cov roj saturated, thiab xoom cholesterol.

proteinQhov tseem ceeb rau kev loj hlob thiab tsim cov leeg nqaij ntshiv. Ntawm qhov tod tes, cov neeg uas xav kom poob rog yuav tsum xyuam xim rau kev noj cov protein.

Amino Acids thiab Molybdenum

taum dub amino acids thiab molybdenum Lawv yog cov nplua nuj nyob rau hauv cov as-ham, uas pab peb lub paj hlwb ua haujlwm zoo. Ib qho ntawm cov vitamins tshwj xeeb hauv cov taum no yog folate, tseem hu ua vitamin B9.

Cov no muaj lub luag haujlwm tseem ceeb hauv kev tswj hwm qee cov amino acids uas peb lub paj hlwb xav tau. 

Yog tsis muaj vitamin B9, cov tib neeg tsim cov kab mob neurodegenerative xws li Alzheimer's disease thiab Parkinson's disease. Tsis tas li ntawd, molybdenum muab kev ua haujlwm zoo ntawm 7 enzymes hauv lub cev.

Thaum kawg, kev tshawb fawb tau pom tias kev noj cov zaub mov no tsis tu ncua tuaj yeem txo qis impotence thiab erectile kawg rau cov txiv neej laus.

Vitamin B1

Vitamin B1 los yog thiamine tsub kom lub zog ntau lawm. taum dubNws yog qhov zoo tshaj plaws los txo cov teeb meem nrog lub paj hlwb, lub plawv thiab digestive system thiab rau cov neeg uas tsis muaj vitamin B1.

Lwm lub luag haujlwm tseem ceeb ntawm vitamin B1 yog nws txoj kev txhawb nqa rau lub paj hlwb. Nrog vitamin B1, cov qauv thiab kev ncaj ncees ntawm cov hlwb hauv lub hlwb raug khaws cia. Hauv qhov no, nws tiv thaiv kev puas hlwb, tshwj xeeb tshaj yog cov menyuam yaus uas muaj lub hlwb loj hlob.

Cov txiaj ntsig taum dub

Ua kom cov pob txha noj qab haus huv

taum dubntau cov hlau, phosphorus, calcium, magnesium, manganese, uas txhawb cov pob txha tsim thiab tiv thaiv, Tooj ve zinc Nws muaj.

Ob qho calcium thiab phosphorus tseem ceeb rau peb cov pob txha. Ntawm qhov tod tes, hlau thiab zinc kuj ua lub luag haujlwm tseem ceeb hauv kev tswj cov pob txha noj qab haus huv.

Magnesium plays lub luag haujlwm tseem ceeb hauv kev tsim cov protein, paj hlwb ua haujlwm, tswj ntshav qab zib, tso tawm neurotransmitter, tswj ntshav siab thiab lub zog metabolism.

hlauNws muab cov pa oxygen rau lub cev. Qhov no yog kev xa tawm ntawm hemoglobin, qhov zoo tshaj plaws thauj cov pa oxygen, rau cov qe ntshav liab nrog nws cov khoom.

Yog tias ib tug neeg noj tsawg dua li tus qauv ntawm cov hlau, lub cev muaj peev xwm tiv taus kev cob qhia hnyav yuav txo qis.

Tsis tas li ntawd, kev txo qis hauv cov ntshav hauv lub cev yuav ua rau cov khoom noj tseem ceeb xws li vitamin B12, folate, tooj liab thiab vitamin A.

kev tswj cov ntshav qab zib

taum dubNws pab sib npaug cov ntshav qab zib nrog kev sib xyaw ntawm cov protein thiab fiber ntau hauv nws.

Piv nrog rau lwm cov khoom noj qab zib, cov protein thiab fiber ntau txav ntawm tus nqi nruab nrab. Qhov no ua rau muaj kev ruaj khov ntawm peb txoj hnyuv uas ua rau nws yooj yim dua los rhuav tshem cov khoom noj thiab tiv thaiv cov ntshav qab zib.

Kev tshawb fawb ntawm hom II mob ntshav qab zib mellitus, taum dubtau qhia tias alpha-amylase enzymes hauv peb lub cev tuaj yeem txo cov haujlwm.

Tiv thaiv kab mob plawv

taum dubCov fiber ntau, potassium, folate, vitamin B6 thiab phylonutrium cov ntsiab lus muaj nyob rau hauv cedar tiv thaiv kab mob plawv los ntawm kev txo qhov kev pheej hmoo ntawm cov roj cholesterol ntau dhau los ntawm cov ntshav qab zib.

Ob leeg vitamin B 6 thiab folate inhibit qhov kev loj hlob ntawm homocysteine ​​​​. Kev noj homocysteine ​​ntau dhau ua rau cov hlab ntsha puas tsuaj uas yuav ua rau mob plawv.

Ntawm qhov tod tes, quercetin thiab saponin Cheebtsam pab tiv thaiv lub plawv. quercetinNws yog ib qho tshuaj tiv thaiv kab mob uas txo cov kev pheej hmoo ntawm atherosclerosis thiab tiv thaiv kev puas tsuaj los ntawm LDL cholesterol.

Tsis tas li ntawd, txoj kev tshawb fawb tau pom tias saponins muaj peev xwm txo qis cov ntshav lipid thiab cov roj cholesterol hauv peb lub cev.

txhim kho kev zom zaub mov

Raws li tau hais los saum no, taum dubNws yog nplua nuj nyob rau hauv fiber, uas yooj yim digestion. 

Tsis tas li ntawd, fiber ntau ua raws li tus nplaig ntawm lub plab zom mov, cheb tawm tag nrho cov pov tseg kom tsis txhob muaj cov kab mob tsis sib xws hauv cov hnyuv. Nws tseem tiv thaiv kev zom zaub mov xws li cem quav, IBS thiab ntau ntxiv.

Cov kws tshawb fawb sib txawv tau ua pov thawj tias fiber ntau muaj peev xwm tiv thaiv kab mob qog noj ntshav vim muaj kab mob. Tsis tas li ntawd, nws tseem tswj hwm lub cev pH ib txwm muaj, ua kom muaj qib sib npaug ntawm cov kua qaub thiab alkali.

Pab kom poob phaus

dub taum calories Nws muab 100 calories ib 338 grams. Nws kuj tiv thaiv koj los ntawm overeating vim nws muaj fiber ntau. Qhov no txhais tau tias koj yuav tsis haus cov khoom noj txom ncauj uas yuav ntxiv calories ntxiv.

Vim nws muaj fiber ntau, ua kom nws puv thiab muaj cov calories uas tsim nyog noj taum dub Nws yog ib qho khoom noj uas tuaj yeem nyiam los ntawm cov neeg ua.

Noj taum dub

Tsis zoo li lwm yam khoom noj, txhua xyoo puag ncig taum dub nrhiav tau. taum dub taum Yog tias koj tab tom xav yuav, xaiv cov khoom uas tsis muaj sodium, thiab ntws thiab ntxuav cov taum kom huv si kom tshem tawm cov ntsiab lus sodium.

qhuav taum dub Yog tias koj yuav ua noj, ntxuav kom huv si kom tshem tawm cov plua plav thiab lwm yam impurities, soaking hauv dej huv li ntawm yim mus rau kaum teev ua ntej ua noj.

Black Bean Harms

Tag nrho cov legumes muaj complex qab zib galactans uas nyuaj rau lub plab zom mov. Hauv lwm lo lus, yog tias koj haus ntau dhau, koj tuaj yeem ntsib cov pa roj hauv plab thiab mob plab.

taum dub Muaj purine. Kev noj ntau dhau ntawm cov khoom no tuaj yeem ua rau muaj teeb meem kev noj qab haus huv xws li gout thiab lub raum pob zeb tsim. Sib nrug los ntawm taum, koj yuav tsum txo qis lossis sib npaug ntawm lwm yam khoom noj uas muaj purines.

Qee tus neeg muaj qhov tsis xis nyob thaum noj taum vim lawv cov fiber ntau thiab cov hmoov txhuv nplej siab. Yog tias nws ua rau koj tsis xis nyob, soak cov taum dub qhuav ib hmo ua ntej ua noj.

Qhov no yuav pab kom tsis txhob muaj qee qhov sib xyaw ua ke uas tuaj yeem ua rau muaj teeb meem digestive, nrog rau cov pa roj thiab tsam plab.

Vim li ntawd;

taum dub Nws yog ib qho khoom noj uas muab cov txiaj ntsig tseem ceeb. Cov taum me no muaj txiaj ntsig zoo, xws li pab peb lub plab zom mov ua haujlwm tau zoo, txo qis kev pheej hmoo ntawm cov kab mob xws li mob qog noj ntshav, ntshav qab zib, kev noj qab haus huv thiab cov pob txha tsis zoo, tswj cov khoom sib npaug ntawm peb lub cev thiab txawm tias poob phaus.