Kedu ihe bụ Mung Bean? Uru, Mmerụ na Uru Nri

agwa agwa ( vigna radiata ), bụ obere agwa akwụkwọ ndụ akwụkwọ ndụ nke ezinụlọ legume.

A na-akọ ha kemgbe oge ochie. india agwa agwa mechara gbasaa n'akụkụ dị iche iche nke China na Ndịda Ebe Ọwụwa Anyanwụ Eshia.

agwa agwa  A na-ejikarị ya eme ihe na salads na ofe ma jiri oporo rie ya.

Ọ nwere nnukwu nri na-edozi ahụ ma na-eche na ọ ga-erite uru ọtụtụ ọrịa. 

Akwụkwọ nri nwere nnukwu protein, carbohydrates, eriri nri na biochemicals na-arụ ọrụ. Ọ bụ isi iyi nke amino acids, starch osisi na enzymes.

Ya mere, a maara na iri ihe oriri a, karịsịa n'oge okpomọkụ, na-eme ka mgbaze. green mung agwaỌrụ antioxidant ya na-arụ ọrụ dị mkpa n'ịnagide ọrịa, mbufụt na nrụgide kemịkalụ na ahụ gị.

n'isiokwu "Kedu ihe eji agwa mung eme", "Kedu uru agwa mung na-eri", "agwa agwa ọ na-emerụ ahụ", "agwa mung ọ na-ebelata" a ga-aza ajụjụ.

Uru nri nke Mung Beans

agwa agwabara ụba na vitamin na mineral. Otu iko (gram 202) nke agwa mung sie nwere ihe ndị na-edozi ahụ:

Calories: 212

Abụba: 0.8 grams

Protein: gram 14.2

Carbohydrates: 38.7 grams

Fiber: 15.4 grams

Folate (B9): 80% nke ihe oriri kwa ụbọchị (RDI)

Manganese: 30% nke RDI

Magnesium: 24% nke RDI

Vitamin B1: 22% nke RDI

Phosphorus: 20% nke RDI

Ígwè: 16% nke RDI

Ọla kọpa: 16% nke RDI

Potassium: 15% nke RDI

Zinc: 11% nke RDI

Vitamin B2, B3, B5, B6 na mineral selenium

Agwa ndị a bụ otu n'ime isi mmalite protein kachasị mma sitere na osisi. PhenylalanineỌ bara ụba na amino acid dị mkpa dị ka leucine, isoleucine, valine, lysine, arginine na ndị ọzọ.

Amino acid dị mkpa bụ amino asịd nke ahụ enweghị ike imepụta n'onwe ya.

agwa agwa Ọ nwere ihe dị ka 20-24% protein, 50-60% carbohydrates, na nnukwu ego nke eriri na micronutrients. Ọ nwekwara profaịlụ biochemical bara ụba na nha nhata.

Nyocha kemịkalụ dị iche iche, agwa agwaỌ kọwara flavonoids, phenolic acid na phytosterols n'akụkụ dị iche iche nke.

Flavonoids

Vitexin, isovitexin, daidzein, genistein, prunetin, biochanin A, usoro ihe omume, quercetin, kaempferol, myricetin, ramnetin, kaempferitrin, naringin, hesperetin, delphinidin, na coumestrol.

phenolic acid

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

Ndị a phytochemicals na-arụkọ ọrụ ọnụ iji kpochapụ free radicals na ahu na ibelata mbufụt.

Kedu uru dị na Mung Beans?

Na nnukwu protein na antioxidant ọdịnaya agwa agwaNwere ike inye aka ịlụso ọrịa shuga ọgụ na ọrịa obi ọgụ. Ọ nwere ike igbochi ọkụ ọkụ na ahụ ọkụ. Nnyocha na-egosikwa na agwa a nwere mmetụta anticancer.

Na-ebelata ohere nke ọrịa na-adịghị ala ala na ọkwa antioxidant ya dị elu

agwa agwaỌ nwere ọtụtụ antioxidants ahụike, gụnyere phenolic acid, flavonoids, caffeic acid, cinnamic acid na ndị ọzọ.

Antioxidants na-enyere aka iwepụ ụmụ irighiri ihe ndị nwere ike imerụ ahụ nke a maara dị ka radicals efu.

N'ọtụtụ dị elu, radical free nwere ike imekọrịta ihe na cellular ma kpatara mmebi. Ejikọtara mmebi a na mbufụt na-adịghị ala ala, ọrịa obi, ọrịa cancer na ọrịa ndị ọzọ.

ule tube ọmụmụ, agwa agwaE gosiputara na antioxidants ewepụtara na cedar nwere ike kwụsịlata mmebi nke radical n'efu n'ihi uto kansa na mkpụrụ ndụ ngụgụ na afọ.

pulitere mung agwa, nwere profaịlụ antioxidant na-adọrọ mmasị karị na agwa agwaO nwere ihe antioxidants ugboro isii karịa

Na-egbochi ọrịa strok ọkụ

N'ọtụtụ mba Eshia, n'ụbọchị okpomọkụ na-ekpo ọkụ mung agwa ofe na-eri ọtụtụ ebe.

Nke a bụ n'ihi na, agwa agwaO nwere ihe mgbochi mkpali nke na-enyere aka ichebe megide ọrịa strok ọkụ, oke okpomọkụ, akpịrị ịkpọ nkụ, na ndị ọzọ.

agwa agwa o nwekwara antioxidants vitxin na isovitexin.

ọmụmụ anụmanụ, mung agwa ofeE gosiputara na antioxidants ndị a dị na akpụkpọ ahụ na-enyere aka chebe mkpụrụ ndụ megide mmerụ ahụ site na radicals free nke e guzobere n'oge ọrịa strok.

Na nke a, agwa agwa na enwere ntakịrị nyocha na mpaghara ọkụ ọkụ, yabụ achọrọ nyocha karịa tupu inye ndị mmadụ ndụmọdụ ahụike dị mma.

Enwere ike ibelata ihe ize ndụ nke ọrịa obi site na ibelata cholesterol

Cholesterol dị elu, ọkachasị “ọjọọ” LDL cholesterol, nwere ike ịbawanye ohere nke ọrịa obi.

research agwa agwaNke a na-egosi na ọ nwere ike inwe mmetụta na-ebelata LDL-cholesterol.

Dịka ọmụmaatụ, ọmụmụ anụmanụ agwa agwa gosiri na antioxidants ya nwere ike belata cholesterol LDL ọbara ma gbochie ụmụ irighiri ihe LDL ka ha na radicals efu na-akwụsighị ike na-akpakọrịta.

Ihe ọzọ bụ na nyocha nke ọmụmụ iri abụọ na isii chọpụtara na iri nri a na-eri kwa ụbọchị (ihe dị ka gram 26) nke mkpo ọka, dị ka agwa, belatara ọkwa LDL cholesterol n'ọbara nke ukwuu.

Nnyocha ọzọ nke ọmụmụ iri gosiri na nri dị elu na mkpo (ewezuga soy) nwere ike ibelata ọkwa LDL cholesterol n'ọbara site na ihe dịka 10%.

Ọgaranya na potassium, magnesium na fiber, nke na-ebelata ọbara mgbali

Ọbara mgbali elu bụ nsogbu ahụike siri ike n'ihi na ọ na-abawanye ohere nke ọrịa obi, nke bụ isi ihe na-akpata ọnwụ n'ụwa niile.

agwa agwana-enyere aka belata ọbara mgbali. Ezigbo potassium, magnesium na eriri bụ isi iyi. Nnyocha egosiwo na nke ọ bụla n'ime nri ndị a na-ejikọta na mbelata ihe ize ndụ nke ọbara mgbali elu.

Ọzọkwa, nyocha nke ọmụmụ asatọ gosiri na oke oriri nke mkpo ọka dị ka agwa na-ebelata ọbara mgbali na ndị toro eto na-enweghị ọbara mgbali elu.

Nnyocha nyocha-tube na anụmanụ achọpụtawokwa na protein mung bean nwere ike igbochi enzymes nke na-ebuli ọbara mgbali elu.

Nwere mgbochi mkpali mmetụta

Polyphenols dị ka vitexin, gallic acid na isovitexin na-ebelata mbufụt na ahụ. Selụ anụmanụ ndị e ji ụmụ irighiri ihe ndị a na-arụ ọrụ agwọ nwere obere ihe ogige mkpali (interleukins na nitric oxide).

husk nke mung beanFlavonoids dị na ya na-arụ ọrụ na-eme ka mmepụta nke ogige mgbochi mkpali na ahụ. Nke a nwere ike ịdị irè megide ọnọdụ mkpali dị ka ọrịa shuga, allergies, na sepsis.

Ọ nwere mmetụta antimicrobial

mung coresPolyphenols ewepụtara na cedar nwere ma ihe na-eme ihe na-egbu egbu ma na-egbu egbu. Fusarium solani, Fusarium okooko osisi, Coprinus comatus ve Botrytis cinerea Ọ na-egbu ụdị fungi dị iche iche dịka

Staphylococcus aureus ve Helicobacter pylori A chọpụtakwara na ụfọdụ ụdị nje bacteria na-enwe mmetụta maka protein ndị a.

agwa agwa enzymes na-agbaji mgbidi cell nke ụmụ nje ndị a ma gbochie ha ibi n'ime eriri afọ, splin na akụkụ ahụ dị mkpa.

Ya eriri na stachi ọdịnaya nke na-eguzogide ọgwụ bara uru maka ahụ ike mgbari nri.

agwa agwa O nwere ụdị nri dị iche iche bara uru maka ahụ ike mgbari nri. Nri otu iko na-enye gram 15.4 nke eriri, na-egosi na ọ dị elu na eriri.

agwa agwa, nke nwere ike inye aka idobe eriri afọ mgbe niile site n'ịkwalite mmegharị nke nri na eriri afọ. pectin O nwere ụdị eriri a na-akpọ

Dị ka akwụkwọ nri ndị ọzọ agwa agwa O nwekwara starch na-eguzogide ọgwụ.

starch na-eguzogide ọgwụỌ na-arụ ọrụ n'otu aka ahụ na eriri soluble dị ka ọ na-enyere aka na-azụ nje bacteria dị mma. Mgbe ahụ nje bacteria na-agbaze ya ma gbanwee ya ka ọ bụrụ acid fatty dị mkpụmkpụ - kpọmkwem butyrate.

Nnyocha na-egosi na butyrate na-akwado ahụike mgbari nri n'ọtụtụ ụzọ. Dịka ọmụmaatụ, ọ nwere ike ịzụ mkpụrụ ndụ eriri afọ, mee ka usoro ahụ ji alụso ọrịa ọgụ sie ike na ọbụna belata ihe ize ndụ nke ọrịa cancer eriri afọ.

Ọzọkwa, agwa agwa Carbohydrates dị na ya na-agbari ngwa ngwa karịa nke a na-ahụ na mkpo ndị ọzọ. Ya mere, ọ na-akpata obere bloating karịa mkpo ndị ọzọ.

Na-ebelata ọkwa shuga dị n'ọbara

Ọ bụrụ na a naghị agwọ ya, ọbara shuga dị elu bụ nnukwu nsogbu ahụike. Nke a bụ akụkụ bụ isi nke ọrịa shuga ma na-ebute ọtụtụ ọrịa na-adịghị ala ala.

agwa agwaỌ nwere ọtụtụ ihe na-enyere aka mee ka ọ̀tụ̀tụ̀ shuga dị n'ọbara dị ala. Ọ nwere nnukwu eriri na protein, nke na-enyere aka ngwa ngwa fiber n'ime ọbara.

Ọmụmụ anụmanụ kwa agwa agwa E gosiputara na antioxidants vitexin na isovitexin na-ebelata ọkwa shuga dị n'ọbara ma na-enyere insulin aka ịrụ ọrụ nke ọma.

mung bean arọ ọnwụ

agwa agwanwere nnukwu eriri na protein, nke nwere ike inyere gị aka ifelata. Nnyocha na-egosi na eriri na protein ghrelin E gosiputara na ọ na-egbochi homonụ agụụ dịka

Kedu ihe ọzọ, nchọpụta agbakwunyere achọpụtala na nri abụọ a nwere ike ịkwalite ntọhapụ nke homonụ dị mma dị ka peptide YY, GLP-1, na cholecystokinin. Ha na-enyekwa aka ibelata oriri calorie site n'ibelata agụụ.

Uru agwa mung maka ụmụ nwanyị dị ime

Ọtụtụ ụmụ nwanyị n'oge ime ịtọ A na-atụ aro ka ị rie nri bara ụba na nri. Folate dị mkpa maka ezigbo mmepe nwata.

agwa agwaNri gram 202 nke folate na-enye 80% nke RDI maka folate. Ọ nwekwara nnukwu ígwè, protein na fiber, nke ụmụ nwanyị chọrọ karịa n'oge ime ime.

Otú ọ dị, ụmụ nwanyị dị ime nwere ike iburu nje bacteria na-ebute ọrịa. eri mung agwakwesịrị izere.

Kedu ihe bụ ihe ọjọọ nke Mung Beans?

agwa agwaAmachaghị banyere nchekwa ya. O nwere ihe mgbochi na-edozi ahụ na estrogen-dị ka phytosterols nke nwere ike imerụ ahụ. Ma nke ahụ apụtaghị na ọ dịghị mma.

Ọ bụrụ na e rie ya nke ọhụrụ ma ọ bụ sie ya ọkara. agwa agwa Ọ nwere ike ịkpata afọ ọsịsa, ọgbụgbọ na nsị nri.

N'ihi ya;

agwa agwadị elu na nri na antioxidants nke nwere ike ịba uru maka ahụ ike.

Ọ nwere ike ichebe megide nkụchi obi, inye aka ahụike mgbari nri, kwalite mbelata ibu, yana belata LDL cholesterol "ọjọọ", ọbara mgbali elu, na shuga ọbara.