azuki agwabụ obere ụdị agwa a na-akọ na East Asia na Himalaya niile. Ọ bụ ezie na n'ọtụtụ agba ndị ọzọ, agwa azuki uhieỌ bụ ụdịdị a kacha mara amara.
Adzuki agwaỌ nwere uru dị iche iche, site na ahụike obi na mbelata ibu ruo na mgbari mgbaze ka mma yana obere ihe ize ndụ nke ọrịa shuga.
Kedu ihe bụ Adzuki Beans?
azuki agwa(Vigna angularis) Ọ bụ obodo China ma akọ ya na Japan opekata mpe 1000 afọ. Taa, a na-akọ ebe a na-akọ na mpaghara okpomọkụ nke Taiwan, India, New Zealand, Korea, Philippines na China.
azuki agwa Ọ bara ụba na eriri nri, protein, iron, calcium na folate ma nwee àgwà na-ewusi ike. Ọzọkwa, n'ihi obere glycemic index ya azuki agwaỌ bụ nri a na-ahọrọ maka ụmụ nwanyị na-ahụ nsọ, ndị nwere ọrịa shuga na oke ibu.
azuki agwa Ọ bụ obere oval, na-acha uhie uhie na-egbuke egbuke, agwa akọrọ. azuki agwa a na-ahụ ya na agba uhie, maroon, oji na mgbe ụfọdụ na-acha ọcha.
Uru nri nke agwa Adzuki
Dị ka ọ dị na ọtụtụ agwa, azuki agwa O nwekwara eriri, protein, carbohydrates mgbagwoju anya na ogige osisi bara uru. Otu narị gram na-eri nri nwere ihe ndị a:
Calories: 128
Protein: gram 7.5
Abụba: ihe na-erughị gram 1
Carbohydrates: 25 grams
Fiber: 7.3 grams
Folate: 30% nke uru kwa ụbọchị (DV)
Manganese: 29% nke DV
Phosphorus: 17% nke DV
Potassium: 15% nke DV
Ọla kọpa: 15% nke DV
Magnesium: 13% nke DV
Zinc: 12% nke DV
Ígwè: 11% nke DV
Thiamine: 8% nke DV
Vitamin B6: 5% nke DV
Riboflavin: 4% nke DV
Niacin: 4% nke DV
Pantothenic acid: 4% nke DV
Selenium: 2% nke DV
Ụdị agwa a nwere nnukwu ogige osisi bara uru nke nwere ike ichebe ahụ pụọ na ịka nká na ọrịa.antioxidant na-enye.
Ọmụmụ ihe, azuki agwaỌ na-ekwu na ọ nwere ụdị antioxidants 29 dị iche iche ma bụrụ otu n'ime nri ndị kasị baa ọgaranya n'ihe gbasara antioxidants.
Dị ka ụdị agwa ndị ọzọ, azuki agwa ibelata ike nke ahụ na-amịkọrọ mineralihe na-edozi ahụ nwere. Ya mere, a ga-etinye ya tupu esi nri. Ya mere, ọkwa nke antinutrients na-ebelata.
Kedu ihe bụ uru nke Adzuki Beans?
mma mgbaze
Agwa uhie ndị a na-eme ka ahụ ike mgbari nri na eriri afọ. N'ihi na agwa bụ karịsịa soluble eriri nastarch na-eguzogide ọgwụ bara ọgaranya Eriri ndị a na-agabigaghị mgbaze ruo mgbe ha rutere n'ime eriri afọ, na-eje ozi dị ka nri maka nje bacteria dị mma.
Mgbe nje bacteria na-eri nri na eriri, eriri afọ ahụ dị mma, ihe ize ndụ nke ọrịa cancer eriri afọ na-ebelata na, dị ka butyrate,obere yinye fatty acids emee.
Na mgbakwunye, ọmụmụ anụmanụ azuki agwaỌ na-atụ aro na nnukwu ọdịnaya antioxidant nke cannabis nwere ike ibelata mbufụt nke eriri afọ ma mee ka mgbari nri dị mfe.
Na-ebelata ohere nke ọrịa shuga
Ụdị agwa a na-ebelata ohere nke ụdị ọrịa shuga 2. Ọ bara ọgaranya n'ụba fiber, nke na-enyere aka imeziwanye mmetụta insulin ma gbochie mmụba shuga n'ọbara ma e risịrị nri.
Nyocha tube na ọmụmụ anụmanụ azuki agwaỌ na-ekwu na protein dị na imeju nwere ike igbochi ọrụ nke alfa-glucosidases intestinal.
Alfa glucosidases bụ enzyme dị mkpa iji mebie carbohydrates dị mgbagwoju anya ka ọ bụrụ obere shuga na-anakọta ngwa ngwa. Ya mere, igbochi omume ha na-egbochi mmụba shuga dị n'ọbara, dị ka ọ dị na ụfọdụ ndị ọrịa mamịrị.
Na-enyere aka ịkwụsị ibu
azuki agwa Ọ bụ nri enwere ike iri n'oge oge ịbelata ibu. Ụfọdụ ihe akaebe na-egosi na ogige ndị a chọtara n'ụdị bean a nwere ike ime ka ngosipụta nke mkpụrụ ndụ ihe nketa na-ebelata agụụ ma na-amụba mmetụta nke afọ ojuju.
Nyocha tube na ọmụmụ anụmanụ kwa azuki agwa na-atụ aro na ụfọdụ ogige ndị dị na mpụta ya nwekwara ike itinye aka na ọnwụ.
Na mgbakwunye, ọ nwekwara ọgaranya na protein na fiber, nri abụọ nwere ike ịbelata ibu nke na-ebelata agụụ ma na-abawanye satiety.
Na-echebe ahụike obi
Agwa ndị a bara uru maka ahụike obi. Nyocha tube na ọmụmụ anụmanụ azuki agwa mwepu iji wedata ọbara mgbali elu, yana triglyceride dị ala, mkpokọta na “ọjọọ” ọkwa LDL cholesterol, yana obere ntinye abụba na imeju.
Ọmụmụ mmadụ na-emekarị kwa mgbelegume Ọ na-ejikọta oriri ya na ọkwa cholesterol dị ala yana mbelata ihe ize ndụ nke ọrịa obi.
Ọzọkwa, nnwale ndị a na-achịkwaghị achịkwa na-akọ na iri agwa nwere ike ibelata ihe ize ndụ maka ọrịa obi, gụnyere ọbara mgbali elu, cholesterol, na triglycerides.
Ọ bara uru maka ahụike akụrụ
azuki agwanwere nnukwu ọdịnaya eriri nri - ihe dị ka 25g kwa iko (na agwa agwa). Ọ nwekwara agafeghị oke nke ike antioxidant phytochemicals dị ka polyphenols na proanthocyanidins.
azuki agwaNgwakọta nke eriri na antioxidants dị na ya na-eme ka radicals free na-emeghachi omume na nke na-achọghị ma gbochie ntinye nke mbufụt na-akpata macrophages (mkpụrụ ndụ na-alụso ọrịa ọgụ).
ego kwesịrị ekwesị eri azuki agwaỌ na-eme ka akụrụ ghara inwe mbufụt, mmerụ ahụ na mmebi zuru oke.
Na-enye ọkpụkpụ siri ike ma na-abawanye ụba anụ ahụ
N'ime afọ, ọkpụkpụ na mọzụlụ na-ahapụ ike ha, ike ịrụzi ma ọ bụ gwọọ ha. Ọnwụ a na-ebute osteoporosis na mbelata uru ahụ ike, karịsịa na ụmụ nwanyị postmenopausal.
sie azuki agwa ma ọ bụ mpụta nwere ihe ndị na-emepụta ihe dị ka saponins na catechins. Ihe ndị a na-eweghachi nguzozi nke resorption ọkpụkpụ na ọkpụkpụ ọkpụkpụ n'ime ndị nwere osteoporosis ma chebe ha pụọ na mbufụt na mmebi zuru oke.
Otu iko raw azuki agwa Ọ nwere ihe dị ka gram 39 nke protein. Nri nwere protein dị elu nke nwere obere carb na-enyere aka wulite oke akwara.
N'ihi na ọ na-ewe oge na ume maka ahụ iji gbarie protein, azuki agwaEbe ọ bụ na ọ nwere obere glycemic index, ị ga-enwe mmetụta zuru oke, dị mfe na ume.
Na-ebelata cholesterol
Ịṅụ ofe agwa azuki Ọ na-ebelata ọkwa nke triglyceride serum, na-egbochi mkpokọta cholesterol ọjọọ (LDL), ma na-echebe imeju site na mbufụt ma ọ bụ mmebi.
azuki agwaProanthocyanidins na polyphenols dị na ya na-egbochi mmepụta nke enzymes pancreatic. Enzymes ndị a (karịsịa lipases) na-ahụ maka nnabata nke lipids n'ime eriri afọ.
N'ihi mbelata nnabata, triglyceride ọbara na ọkwa cholesterol dị ala. Mgbe enwere ntakịrị lipids na triglycerides, enwere obere peroxidation ma ọ bụ ihe fọdụrụ na-egbu egbu na-awakpo imeju.
Na-enye nsị imeju
Agwa Adzuki dị oke elu molybdenum O nwere mineral pụrụ iche mara dị ka Ọ bụ mineral na-achọpụta ma ọ bụghị n'ọtụtụ nri, mana ọ na-arụ ọrụ dị oke mkpa n'imebi imeju. ọkara akụkụ azuki agwa Ọ na-enye 100% nke oriri molybdenum akwadoro kwa ụbọchị.
azuki agwa Ọ bara ụba na folate, nke bụ ihe na-edozi ahụ dị mkpa n'oge ime ime ma na-ebelata ohere nke nkwarụ tube akwara.
Na-alụso mkpụrụ ndụ cancer ọgụ
Nnyocha nyocha tube na-egosi na agwa ndị a nwere ike ịdị irè karịa agwa ndị ọzọ na igbochi mgbasa nke mkpụrụ ndụ kansa na eriri afọ, ara, ovary, na ụmị ọkpụkpụ.
Kedu ihe bụ Adzuki Beans na-emerụ?
azuki agwa Mmetụta kachasị emetụta nke iri nri bụ gas. N'ezie azuki agwabụ otu n'ime agwa na-adị mfe mgbari.
Isi ihe ị ga-atụle mgbe ị na-esi nri Adzuki agwa
- azuki agwaTupu esi nri ya, ịkwesịrị ịmịnye ya ma ọ dịkarịa ala otu awa ma ọ bụ abụọ. Ya mere, hazie nri gị nke ọma.
– Mmiri na-asa azuki agwasie ya na nnukwu ọkụ maka ihe dịka nkeji iri atọ. Isi nri nrụgide bụ nhọrọ ngwa ngwa maka ịnweta agwa dị nro.
- Ị nwere ike ịchekwa agwa adzuki esi nri na friji maka iji ogologo oge.
N'ihi ya;
azuki agwa Ọ bụ nnukwu isi iyi nke ihe ndị na-edozi ahụ, vitamin na mineral ma na-eji ya eme ihe na-acha uhie uhie.
Ọ juputara na protein, fiber, folate, manganese, phosphorus, potassium, copper, magnesium, zinc, iron, thiamine, vitamin B6, riboflavin, niacin, calcium, na ndị ọzọ.
Ọ na-enyere aka ijikwa ọrịa shuga, na-abawanye oriri antioxidant, na-amụba oke akwara, melite ahụike obi yana jikwaa ibu.
