Mkpụrụ osisi, Fabaceae bụ mkpụrụ osisi ma ọ bụ mkpụrụ nke ezinụlọ osisi a na-akpọ. A na-eri ya nke ukwuu gburugburu ụwa ma bụrụ isi iyi nke eriri na vitamin B.
Ọ nwere ike dochie anụ dị ka isi iyi protein anaghị eri anụ.
Ahịhịa nwere ọtụtụ uru ahụike, gụnyere mbelata cholesterol, ibelata ọkwa shuga dị n'ọbara yana ịkwalite nje bacteria na-arụ ọrụ nke ọma.
n'isiokwu "Gịnị bụ legume", "Gịnị bụ ụdị mkpo ọka", "Gịnị bụ uru nke mkpo nri", "bụ protein legumes", "Olee legumes nwere nnukwu protein uru" Ajụjụ dịka:
Kedu ihe bụ Legumes?
Mkpụrụ osisi, nwere ihe dị ka ụdị 19.500 dị iche iche na mkpụrụ osisi 751 Fabaceae na-agụnye mkpụrụ osisi ọ bụla ma ọ bụ mkpụrụ osisi n'ime ezinụlọ ya. Asụsụ, lentil, ahụekere na peas bụ ndị a kacha rie n'ụwa niile mkpo ọkabụ ole na ole n'ime ha.
Ndepụta Legumes
A na-enwekarị mgbagwoju anya banyere nri ndị na-adaba na ngalaba legume.
Ka ihe atụ, Agwa akwụkwọ ndụ akwụkwọ ndụ ọ bụ legume? Ọ bụ mkpokọ peas?lentil ọ bụ legume?
Mkpụrụ osisi Nke a bụ ndepụta nri a na-ejikarị eme ihe nkewa dị ka:
- Agwa
– Agwa soy
- Agwa griin
– Akụrụ agwa
- Pọds
– Azuki agwa
– agwa agwa
– nwa agwa
- agwa ndị agha mmiri
– Red agwa
- Chickpeas
- aki oyibo
- Clover
- Lentil
- agwa
- ahụekere
Ahụekere Ị nwere ike ịnọ na-eche ihe mere o ji dị na ndepụta a. Nke a bụ n'ihi na, n'adịghị ka ụdị mkpụrụ ndị ọzọ, ahụekere na-eto n'okpuru ala na Fabaceae Ọ bụ nke ezinụlọ osisi.
Nọmalị legume N'agbanyeghị na ekewapụtara ya dị ka aku, ọ na-arụ ọrụ dị ka aku.
Uru nri ahịhịa
Agwa, lentil na peas bụ klaasị bụ isi nke mkpo ọka na ha niile yitere ma a bịa n'ihe gbasara nri ha.
Mkpụrụ osisi E wezụga ọgaranya ma protein na fiber, ọ na-ejupụtakwa na vitamin na mineral. Ọtụtụ akwụkwọ nri nwere nnukwu ihe ndị dị ka folate, iron, magnesium, phosphorus, manganese na potassium.
Ụfọdụ nwekwara ọtụtụ ọla kọpa, zinc, calcium, vitamin B na selenium.
Dịka ọmụmaatụ, otu iko lentil na-enye pasent 90 nke ihe ị chọrọ kwa ụbọchị na pasent 37 nke mkpa ígwè gị n'otu ụbọchị.
Ụdị agwa ụfọdụ bụkwa ezigbo isi iyi nke antioxidants. Dịka ọmụmaatụ, agwa ojii, agwa uhie, agwa akụrụ nwere anthocyanins; ogige ndị a bụ otu ogige a na-ahụ n'ime nri ndị gbara ọchịchịrị dị ka tomato, kabeeji uhie na eggplant.
Ya mere, mkpo na-ezute ihe fọrọ nke nta ka ọ bụrụ ihe oriri niile nke ahụ.
Kedu uru nke mkpuru osisi?
Nnukwu protein
Ọtụtụ mkpo ọka nwere amino acid zuru oke na protein dabeere na osisiỌ bụ otu n'ime isi mmalite kachasị mma.
Dịka ọmụmaatụ, otu iko chickpeas na agwa nwere protein gram 15.
A na-ahụta protein dị ka akụkụ dị oke mkpa nke nri ma na-arụ ọrụ dị oke egwu maka ọrụ cellular na uto akwara.
N'ihi na, mkpo na-aghọ ihe dị mkpa karịsịa na nri vegan na onye anaghị eri anụ ma jiri ya mee ihe dị ka isi iyi protein maka ndị a.
Iri protein zuru oke na-ebelata agụụ, na-enye satiety; N'ihi njirimara ndị a, ọ na-enyere aka ịkwụsị ibu.
Na-edozi shuga ọbara
Otu nnyocha lere anya na nri nke mmadụ 2.027 na oriri legumechọpụtara na e jikọtara min na mbelata ọkwa shuga dị n'ọbara.
Nke a bụ n'ihi na, mkpoỌ nwere fiber dị ukwuu, nke na-enyere aka ịhazi ọkwa shuga dị n'ọbara site na ibelata mmịnye shuga n'ọbara.
Fiber na-emekwa ka ikike iji insulin eme ihe, bụ homonụ na-ahụ maka ibuga shuga si n'ọbara banye n'ime sel, nke ọma.
Mkpụrụ ọka na-enyere aka ịkwụsị ibu
Mkpụrụ osisiN'ihi protein na eriri ya, ọ nwere ike inye aka belata ibu. Fiber na-eji nwayọọ nwayọọ na-agagharị na tract digestive, nke nwere ike ibelata agụụ ma kwado njikwa ibu.
N'otu aka ahụ, protein bụ hormone na-ahụ maka ịkpali agụụ iji nyere aka ịchịkwa agụụ na iri nri. ghrelin na-agbalị ibelata ọkwa ha.
Ọ bara uru maka ahụike obi
Mkpụrụ osisinwere ike ibelata ihe ize ndụ ọrịa obi dị iche iche iji nyere aka mee ka obi dị mma ma sie ike.
Dịka ọmụmaatụ, ọmụmụ ihe buru ibu na-eri mkpogosiri na ọ nwere ike wedata ọkwa nke mkpokọta na "ọjọọ" LDL cholesterol, nke abụọ bụ ihe dị mkpa na-enye aka na ọrịa obi.
Ọ nwekwara ike inye aka belata triglycerides, belata ọbara mgbali ma belata ihe ịrịba ama dị iche iche nke mbufụt iji nyere ahụike obi aka.
mma mgbaze
Kwa ụbọchị na-eri mkpoỌ bara uru maka ahụike digestive. Nchọpụta, mkpo Nnyocha na-egosi na ịba ụba nke eriri afọ gị na nri ndị dị ka: ọnya afọ, diverticulitis, hemorrhoids na gastroesophageal reflux disease (GERD) nwere ike inye aka na-agwọ ma gbochie nsogbu dị iche iche.
Na-enyere aka igbochi afọ ntachi
Mkpụrụ osisiNdị a bụ nri nwere fiber dị elu nke, na mgbakwunye na ọdịnaya protein ha mara mma, nwere ike inye aka kwalite ọkwa cholesterol dị mma yana ahụike obi n'ozuzu ya.
Dịka ọmụmaatụ, otu iko lentil esiri esi nwere gram 16 nke eriri.
Mgbe ị na-eri eriri, ọ na-eji nwayọọ nwayọọ na-agafe traktị nri nri gị ma na-agbakwunye nnukwu stool iji nyere ya aka ịgafe. Nke a na-enye aka karịsịa ma a bịa n'ihe gbasara afọ ntachi.
Ihe nchoputa sitere na nyocha emere na 2019, oriri legume chọtara nkwado maka njikọ dị n'etiti ọrịa kansa na igbochi ọnwụ site na ọrịa kansa.
Otu nnyocha ahụ chọpụtakwara na iri agwa mgbe nile na-enwe obere ihe ize ndụ nke ịnwụ site na ọrịa obi.
Dị ka American Cancer Institute si kwuo, mkpona fiber, starch na-eguzogide ọgwụ na ogige phenolic nwere ike ịkwado uto nke nje bacteria na-akwalite ahụ ike (microbiome), na-enyere aka melite ọrụ nchebe, na ịlụso ọrịa cancer ọgụ na ọrịa ndị ọzọ na-adịghị ala ala.
Agwa bara ụba na eriri nwere ike na-echebe ya pụọ na ọrịa cancer colorectal ma nwee antioxidants, ụfọdụ n'ime ha na-enyere aka ịlụso mmebi radical ọgụ.
Kedu ihe bụ njirimara na-adịghị mma nke ahịhịa?
Antinutrients
Mkpụrụ osisiỌ bụ ezie na ọ nwere ọtụtụ uru ahụike, enwerekwa ụfọdụ ihe na-adịghị mma kwesịrị ịtụle.
Mkpụrụ osisi O nwere “ihe mgbochi,” ma ọ bụ ogige ndị nwere ike igbochi nnabata nke micronutrients dị mkpa dị ka ígwè na calcium.
Mkpụrụ osisiIhe na-edozi ahụ nke a na-ahụkarị na US bụ phytic acid, ụdị nchekwa nke phosphorus dị na nri dị ka ọka, mkpo, na mkpụrụ.
Phytic acid Ọ nwere ike jikọta na ụfọdụ mineral dị ka ígwè, zinc, calcium, magnesium na manganese ma gbochie mmịnye ha.
Ka oge na-aga nke a ọtụtụ mgbe legume O nwere ike ịkpata ụkọ nri na ndị na-eri ya. Ọnọdụ a yikarịrị ka ọ ga-emetụta ndị anaghị eri anụ.
Ndị nkuzi, mkpoỌ bụ ụdị antinutrient ọzọ dị na ya Lectins na-eguzogide mgbaze na ọbụna nwere ike imebi mkpuchi nke eriri afọ mgbe a na-eri ya n'ọtụtụ.
Site n'itinye usoro nkwadebe kwesịrị ekwesị mkpoEnwere ike ibelata mmetụta ọjọọ nke antinutrients na nri. Nri na esi nri so na usoro ndị a.
Ekwesịrị ka esi nri mkpo
Ọtụtụ legume Ụdị dị mma maka oriri na n'ozuzu enweghị ihe ize ndụ ahụike. Mana iri agwa agwa ma ọ bụ nke a na-esibeghị nwere ike ịdị ize ndụ.
karịsịa akụrụ agwanwere phytohemagglutinin, ụdị lectin na-egbu egbu mgbe ejiri ya n'ụba. A kọwo ikpe nke nsị phytohemagglutinin n'ihi iri mkpụrụ akụ nke esighi ya ma ọ bụ nke esighi ya.
Agwa akụrụ isi nri na-ewepụ phytohemagglutinin ya ma wepụ ihe ndị na-egbu egbu ya.
allergies
Ebe ọ bụ na mkpụrụ osisi nwere nnukwu carbohydrates, ndị ọrịa mamịrị kwesịrị iri ya nke ọma na ịkpachara anya.
Maka nri ziri ezi, na-eme ka shuga dị n'ọbara guzosie ike mkpoJikọta ya na akwụkwọ nri na-abụghị starchy, mkpụrụ osisi GI dị ala, na isi mmalite protein.
Ụfọdụ ndị mmadụ nwekwara ike na-enwe ihe nfụkasị na ụfọdụ ụdị mkpo. Dịka ọmụmaatụ, ahụekere bụ ihe nfụkasị ahụ na-emekarị ma nwee ike ịkpata mgbaàmà dị ka hives, swinging na ọbụna njigide na akpịrị.
mkpo ọka Ọ bụrụ na ị nweta mgbaàmà ọ bụla na-adịghị mma mgbe ị risịrị nri, kwụsị iri nri ma kpọtụrụ dọkịta ozugbo.
ChickpeasỌ bụ ezigbo isi iyi nke eriri na protein.
Ọtụtụ ọmụmụ sayensị, dị ka chickpeas mkpoegosila na nke ahụ nwere ike inye aka na ọnwụ dị arọ, ihe ndị dị ize ndụ maka ọrịa obi, na ihe ize ndụ nke ọrịa cancer, karịsịa mgbe ejiri anụ uhie dochie ya na nri.
Ihe oriri nke otu iko (gram 164) chickpeas esiri esi bụ nke a:
Calories: 269
Protein: gram 14.5
Fiber: 12.5 grams
Folate (vitamin B9): 71% nke RDI
Manganese: 84% nke RDI
Ọla kọpa: 29% nke RDI
Ígwè: 26% nke RDI
Chickpeas bara uru karịsịa n'ibelata shuga dị n'ọbara yana imezi mmetụta insulin ma e jiri ya tụnyere nri ndị ọzọ nwere nnukwu carb.
N'ime nnyocha e mere ndị inyom 19, ndị riri nri nwere gram 50 nke chickpeas mere ka ọ̀tụ̀tụ̀ shuga dị n'ọbara na insulin belatara nke ukwuu karịa ndị riri otu achịcha ọcha ma ọ bụ nri ndị ọzọ nwere ọka.
N'otu aka ahụ, nyocha ọzọ na mmadụ 45 gosiri na iri gram 12 chickpeas kwa izu maka izu iri na abụọ belatara ọkwa insulin nke ukwuu.
Iri chickpeas nwekwara ike ịbawanye ọkwa cholesterol ọbara.
Ụfọdụ nnyocha egosila na chickpeas nwere ike ibelata ma mkpokọta cholesterol na "ọjọọ" cholesterol lipoprotein dị obere (LDL), bụ ihe ndị nwere ike ibute ọrịa obi.
Nje bacteria bara uru dị na eriri afọ na-ekere òkè dị mkpa n'ọtụtụ akụkụ ahụ ike, ya mere iri nri nwere eriri nwere eriri afọ na-aba uru nke ukwuu.
Ọtụtụ nchọpụta egosila na iri chickpeas nwere ike inye aka melite ọrụ eriri afọ ma belata ọnụ ọgụgụ nje bacteria na-adịghị mma na eriri afọ.
Lentil
Lentil, isi iyi protein onye anaghị eri anụ; Ọ bụ nri dị mkpa maka ofe na salads. O nwekwara uru ahụike ụfọdụ.
Ọdịnaya nri nke otu iko (gram 198) nke lentil esiri esi bụ nke a:
Calories: 230
Protein: gram 17.9
Fiber: 15.6 grams
Folate (vitamin B9): 90% nke RDI
Manganese: 49% nke RDI
Ọla kọpa: 29% nke RDI
Thiamine (vitamin B1): 22% nke RDI
Yiri chickpeas, lentil nwere ike inye aka mee ka shuga kwụsie ike ma e jiri ya tụnyere nri ndị ọzọ.
N'ime nnyocha e mere ụmụ nwoke iri abụọ na anọ, ndị e nyere pasta na tomato ihendori nwere lentil riri obere nri n'oge nri ma nwee ọkwa shuga dị n'ọbara dị ala karịa ndị na-eri otu nri na-enweghị lentil.
Uru ndị a nwere ike ịbụ n'ihi mmetụta lentil na eriri afọ.
Nnyocha ụfọdụ egosila na lentil nwere ike inye aka mgbari nri ma gbochie spikes na shuga ọbara, na-enye aka na ahụike eriri afọ site na imeziwanye ọrụ eriri afọ na ibelata ọnụego nke afọ na-agbapụta.
peas
Otu n'ime peas ụdị legumena enwere ụdị dị iche iche. Ihe oriri nke otu iko (gram 160) nke peas esiri esi bụ nke a:
Calories: 125
Protein: gram 8,2
Fiber: 8.8 grams
Folate (vitamin B9): 24% nke RDI
Manganese: 22% nke RDI
Vitamin K: 48% nke RDI
Thiamine (vitamin B1): 30% nke RDI
ọtụtụ ndị ọzọ legume Dị ka peas, peas bụ ezigbo isi iyi nke eriri na protein. Ọtụtụ nchọpụta egosila na eriri agwa nwere ọtụtụ uru ahụike.
Otu nnyocha e mere ndị mmadụ iri abụọ na atọ bụ ndị buru ibu ma nwee nnukwu cholesterol riri gram 23 nke ntụ ọka pea kwa ụbọchị maka ụbọchị iri abụọ na asatọ, ha nwetara mbelata dị ukwuu na nguzogide insulin na abụba afọ ma e jiri ya tụnyere ntụ ọka ọka.
Ntụ ọka pea na eriri agwa egosila uru yiri nke ahụ na nyocha ndị ọzọ site n'ibelata ịrị elu nke insulin na shuga ọbara mgbe a risịrị nri, iwetulata triglycerides ọbara, na ịba ụba mmetụta nke njuju.
Fiber pea nwekwara ike imezi ahụike eriri afọ, dịka eriri na-enye nje bacteria dị mma na eriri afọ. Otu nnyocha gosiri na ọ nwere ike ịbawanye ugboro stool ma belata iji laxative na ndị agadi.
Nakwa na eriri afọlactobacilli ve Bifidobacteria Ọ nwekwara ike inye aka itolite nje bacteria dị mma, dịka Nje bacteria ndị a na-emepụta acid fatty dị mkpụmkpụ nke na-enyere aka ịkwalite ahụike eriri afọ.
Akụrụ agwa
akụrụ agwa kacha eri mkpo ọkaỌ bụ otu n'ime ihe kacha mma a na-ejikarị osikapa eri ya. O nwere ụfọdụ uru ahụike.
Ọdịnaya na-edozi ahụ nke otu iko (gram 256) nke agwa akụrụ esichara:
Nri nwere eriri, dị ka agwa akụrụ, na-eme ka shuga banye n'ọbara, yabụ nwere ike inye aka belata ọkwa shuga dị n'ọbara.
Nnyocha e mere ndị mmadụ iri na asaa nwere ụdị ọrịa shuga nke abụọ chọpụtara na iri agwa akụrụ na-ebelata nke ukwuu ịrị elu shuga dị n'ọbara ma e jiri ya tụnyere osikapa naanị.
Tinyere ọbara shuga dị elu, oke ibu bụ ihe dị ize ndụ maka ọrịa shuga na ọrịa metabolic, mana agwa akụrụ nwere ike ibelata ihe ndị a dị ize ndụ.
Soybean
Ndị soybụ ụdị legume a na-erikarị n'Eshia. Ọ nwere uru ahụike dị iche iche.
Ihe oriri na-edozi ahụ nke otu iko (gram 172) nke soy beans bụ nke a:
Calories: 298
Protein: gram 28.6
Fiber: 10,3 grams
Manganese: 71% nke RDI
Ígwè: 49% nke RDI
Phosphorus: 42% nke RDI
Vitamin K: 41% nke RDI
Riboflavin (vitamin B2): 29% nke RDI
Folate (vitamin B9): 23% nke RDI
Na mgbakwunye na ihe ndị a na-edozi ahụ, soybean nwere ọkwa dị elu nke antioxidants a na-akpọ isoflavones, bụ ndị na-ahụ maka ọtụtụ uru ahụike ha.
Enwere ọtụtụ ihe akaebe na-egosi na isoflavones dị na soybean na-ebelata ohere nke ọrịa kansa.
Agbanyeghị, ọtụtụ n'ime ọmụmụ ihe ndị a bụ ihe nleba anya, nke pụtara na anaghị achịkwa nri ndị sonyere na ya, yabụ enwere ike ịnwe ihe ndị ọzọ na-emetụta ihe ize ndụ kansa.
Nnyocha buru ibu nke jikọtara nsonaazụ 21 ndị ọzọ chọpụtara na iri oke soybean jikọtara ya na ihe ize ndụ dị ala nke 15% maka afọ na ọrịa cancer eriri afọ ndị ọzọ. Soybean yiri ka ọ dị irè karịsịa n'ime ụmụ nwanyị.
Nnyocha ọzọ chọtara nsonaazụ soybean yiri nke a na ọrịa kansa ara. Otú ọ dị, mmetụta a dị ntakịrị ma ọ pụtaghị ìhè.
Ọtụtụ n'ime uru ndị a nwere ike ịbụ n'ihi eziokwu ahụ bụ na soy isoflavones bụ phytoestrogens. Nke a pụtara na ha nwere ike iṅomi mmetụta nke estrogen n'ime ahụ, nke na-eme ka ibelata n'oge menopause.
Nnyocha buru ibu nke ụmụ nwanyị 403 postmenopausal chọpụtara na iwere isoflavones ruo afọ abụọ gbanwere mbelata nke njupụta ọkpụkpụ nke na-eme n'oge menopause, yana calcium na vitamin D.
Protein soy na soy phytoestrogens nwere ike inye aka belata ọtụtụ ihe ize ndụ maka ọrịa obi, gụnyere ọbara mgbali elu na cholesterol ọbara.
Ahụekere
N'ikwu okwu na teknụzụ, ahụekere abụghị mkpụrụ n'ezie. legume nkewa dị ka.
AhụekereỌ bụ ezigbo isi iyi nke abụba monounsaturated, abụba polyunsaturated, protein na vitamin B.
Ihe oriri nke gram 73 nke ahụekere bụ nke a:
Calories: 427
Protein: gram 17,3
Fiber: 5,9 grams
abụba juru eju: gram 5
Manganese: 76% nke RDI
Niacin: 50% nke RDI
Magnesium: 32% nke RDI
Folate (vitamin B9): 27% nke RDI
Vitamin E: 25% nke RDI
Thiamine (vitamin B1): 22% nke RDI
N'ihi nnukwu abụba monounsaturated ha nwere, ahụekere nwere ọtụtụ uru ahụike.
Ọtụtụ nnukwu nnyocha e mere achọpụtala na iri ahụekere na-ebelata ohere nke ịnwụ site n'ọtụtụ ihe dị iche iche, gụnyere ọrịa obi, ọrịa strok, ọrịa kansa, na ọrịa shuga.
Nnyocha ndị ọzọ enyochala mmetụta ahụekere na cholesterol ọbara.
Nnyocha e mere ndị inyom nwere cholesterol ọbara dị elu chọpụtara na ndị na-eri ahụekere na nri dị obere abụba ruo ọnwa isii nwere obere mkpokọta cholesterol ma belata "ọjọọ" LDL cholesterol ma e jiri ya tụnyere nri ndị nwere obere abụba.
Kedu akwụkwọ nri na-amasị gị iri? Kedu ka esi esi esi ọka? Ị na-agba mmiri ma ọ bụ sie?
