Ubwino wa Nyemba za Adzuki, Zowononga ndi Kufunika Kwazakudya

nyemba za adzukindi mtundu waung'ono wa nyemba womwe umalimidwa ku East Asia ndi kumapiri a Himalaya. Ngakhale mumitundu ina yambiri, red adzuki beans Ndilo mitundu yodziwika bwino kwambiri.

Adzuki nyembaZili ndi ubwino wambiri, kuchokera ku thanzi la mtima ndi kuchepa kwa thupi kuti zitheke bwino komanso kuchepetsa chiopsezo cha matenda a shuga. 

Kodi Adzuki Beans Ndi Chiyani?

nyemba za adzuki (Vigna angularis) Imachokera ku China ndipo yakhala ikulimidwa ku Japan kwa zaka zosachepera 1000. Masiku ano pali madera omwe amalimidwa m'madera otentha a Taiwan, India, New Zealand, Korea, Philippines ndi China.

nyemba za adzuki Lili ndi ulusi wambiri wazakudya, zomanga thupi, chitsulo, calcium ndi folate ndipo zimakhala ndi zolimbikitsa. Komanso, chifukwa cha index yake yotsika ya glycemic nyemba za adzukiNdi chakudya chomwe amasankha amayi omwe ali msambo, omwe ali ndi matenda a shuga komanso kunenepa kwambiri.

nyemba za adzuki Ndi nyemba yaing'ono, yozungulira, yofiira kwambiri, youma. nyemba za adzuki amapezeka mumdima wofiira, maroon, wakuda ndipo nthawi zina mitundu yoyera.

Nutritional Value of Adzuki Beans

Mofanana ndi nyemba zambiri, nyemba za adzuki Lilinso ndi CHIKWANGWANI, zomanga thupi, zovuta chakudya chakudya ndi zothandiza zomera mankhwala. Ma gramu zana ali ndi michere iyi: 

Zopatsa mphamvu: 128

Mapuloteni: 7.5 gramu

Mafuta: osakwana 1 gramu

Zakudya: 25 g

CHIKWANGWANI: 7.3 g

Folate: 30% ya mtengo watsiku ndi tsiku (DV)

Manganese: 29% ya DV

Phosphorus: 17% ya DV

Potaziyamu: 15% ya DV

Mkuwa: 15% ya DV

Magnesium: 13% ya DV

Zinc: 12% ya DV

Iron: 11% ya DV

Thiamine: 8% ya DV

Vitamini B6: 5% ya DV

Riboflavin: 4% ya DV

Niacin: 4% ya DV

Pantothenic acid: 4% ya DV

Selenium: 2% ya DV 

Nyemba zamtunduwu zimakhala ndi michere yambiri yothandiza yomwe ingateteze thupi ku ukalamba ndi matenda. antioxidant amapereka.

Maphunziro, nyemba za adzukiImati ili ndi mitundu 29 ya ma antioxidants ndipo ndi imodzi mwazakudya zolemera kwambiri potengera ma antioxidants.

Monga mitundu ina ya nyemba, nyemba za adzuki kuchepetsa mphamvu ya thupi kuyamwa mchere osasintha muli. Choncho, ziyenera kuviikidwa musanaphike. Choncho, mlingo wa antinutrients umachepetsa.

Ubwino Wa Nyemba za Adzuki Ndi Chiyani?

bwino chimbudzi

Nyemba zofiira izi zimathandizira kugaya chakudya komanso thanzi lamatumbo. Chifukwa nyemba makamaka sungunuka CHIKWANGWANI ndi wowuma wosamva ndi wolemera mu Ulusi umenewu umadutsa osagayidwa mpaka kukafika m'matumbo, kukhala chakudya cha mabakiteriya abwino a m'matumbo.

Pamene mabakiteriya ochezeka akudya ulusi, matumbo amakhala athanzi, chiopsezo cha khansa ya m'matumbo chimachepa ndipo, monga butyrate, mafuta acids amfupi zimachitika.

Komanso, maphunziro nyama nyemba za adzukiZikuwonetsa kuti kuchuluka kwa antioxidant mu cannabis kumatha kuchepetsa kutupa kwamatumbo ndikuchepetsa chimbudzi.

Amachepetsa chiopsezo cha matenda a shuga

Nyemba zamtunduwu zimachepetsa chiopsezo cha matenda a shuga a mtundu wachiwiri. Ili ndi fiber yambiri, yomwe imathandizira kukulitsa chidwi cha insulin ndikuletsa kuchuluka kwa shuga m'magazi mukatha kudya.

Mayesero a chubu ndi maphunziro a zinyama nyemba za adzukiImati mapuloteni omwe ali m'chiwindi amatha kulepheretsa matumbo a alpha-glucosidases.

Alpha glucosidase ndi puloteni yomwe imafunika kuphwanya ma carbohydrate kukhala mashuga ang'onoang'ono, osavuta kuyamwa. Chifukwa chake, kutsekereza zochita zawo kumalepheretsa kuchuluka kwa shuga m'magazi, monga momwe amachitira odwala matenda ashuga.

Amathandiza kuchepetsa thupi

nyemba za adzuki Ndi chakudya chomwe chingathe kudyedwa panthawi yochepetsera thupi. Umboni wina umasonyeza kuti mankhwala omwe amapezeka mumtundu wa nyemba amatha kusintha maonekedwe a majini omwe amachepetsa njala ndikuwonjezera kukhuta.

Machubu oyesera ndi maphunziro a nyama nawonso nyemba za adzuki akusonyeza kuti mankhwala ena m'zigawo zake angathandizenso kuwonda.

Kuphatikiza apo, ilinso ndi mapuloteni ambiri ndi fiber, zakudya ziwiri zomwe zimatha kuchepetsa thupi zomwe zimachepetsa njala ndikuwonjezera kukhuta.

Amateteza thanzi la mtima

Nyemba izi ndi zothandiza pa thanzi la mtima. Mayesero a chubu ndi maphunziro a zinyama nyemba za adzuki zotulutsa kuti muchepetse kuthamanga kwa magazi, komanso kutsitsa triglyceride, kuchuluka komanso "kuyipa" kwa cholesterol ya LDL, komanso kuchepa kwamafuta m'chiwindi.

Maphunziro a anthu nthawi zonse nyemba Amagwirizanitsa kugwiritsidwa ntchito kwake ndi kuchepa kwa cholesterol ndi kuchepetsa chiopsezo cha matenda a mtima.

Komanso, mayesero olamulidwa mwachisawawa amanena kuti kudya nyemba kungachepetse chiopsezo cha matenda a mtima, kuphatikizapo kuthamanga kwa magazi, cholesterol, ndi triglycerides.

Zopindulitsa pa thanzi la impso

nyemba za adzukiali ndi zakudya zambiri za ulusi - pafupifupi 25g pa chikho (mu nyemba zosaphika). Lilinso ndi kuchuluka kwamphamvu kwa antioxidant phytochemicals monga polyphenols ndi proanthocyanidins.

nyemba za adzukiKuphatikizika kwa ulusi ndi ma antioxidants omwe ali mmenemo kumatulutsa ma radicals aulere komanso osafunika komanso amalepheretsa kulowerera kwa ma macrophages omwe amayambitsa kutupa (ma cell a chitetezo chamthupi).

ndalama yoyenera kudya nyemba za adzukiImateteza impso ku kutupa, kuvulala ndi kuwonongeka kwathunthu.

Amapereka mafupa amphamvu ndikuwonjezera minofu

Ndi ukalamba, mafupa ndi minofu imataya mphamvu, mphamvu zokonzanso kapena kuchiritsa. Kutayika kumeneku kumayambitsa matenda osteoporosis ndi kuchepa kwa minofu, makamaka kwa amayi omwe ali ndi vuto losiya kusamba.

Zophika nyemba za adzuki kapena akupanga ali ndi bioactive zigawo zikuluzikulu monga saponins ndi makatekisimu. Zosakaniza izi zimabwezeretsa kukhazikika kwa mafupa ndi mapangidwe a mafupa mwa anthu omwe ali ndi matenda osteoporosis ndikuwateteza ku kutupa ndi kuwonongeka kwathunthu.

Chikho chimodzi nyemba za adzuki Lili ndi pafupifupi 39 g mapuloteni. Chakudya chochepa cha carb chokhala ndi mapuloteni ambiri chimathandiza kumanga minofu. 

Chifukwa zimatengera nthawi komanso mphamvu zambiri kuti thupi ligaye zomanga thupi, nyemba za adzukiPopeza ili ndi index yotsika ya glycemic, mumamva kuti ndinu odzaza, opepuka komanso amphamvu.

Amachepetsa cholesterol

Kumwa supu ya adzuki Imachepetsa milingo ya triglyceride mu seramu, imalepheretsa kuchuluka kwa cholesterol yoyipa (LDL), ndikuteteza chiwindi ku kutupa kapena kuwonongeka.

nyemba za adzukiMa proanthocyanidins ndi polyphenols omwe ali momwemo amalepheretsa kupanga ma pancreatic enzymes. Ma enzymes (makamaka lipases) ndi omwe amachititsa kuyamwa kwa lipids m'matumbo.

Chifukwa cha kuchepa kwa kuyamwa, milingo ya triglyceride yamagazi ndi cholesterol imatsika. Pakakhala lipids ndi triglycerides ochepa, peroxidation yochepa kapena zotsalira zapoizoni zomwe zimawononga chiwindi zimakhala zochepa.

Amapereka chiwindi detoxification

Nyemba za Adzuki zokhazikika kwambiri molybdenum Lili ndi mchere wapadera wotchedwa Ndi trace mineral ndipo sipezeka muzakudya zambiri, koma imagwira ntchito yofunika kwambiri pakuchotsa chiwindi. theka la gawo nyemba za adzuki Imaperekanso 100% yazomwe zimalimbikitsidwa tsiku ndi tsiku za molybdenum.

Imathandiza kuchepetsa zilema

nyemba za adzuki Lili ndi folate yambiri, yomwe ndi yofunika kwambiri pa nthawi ya mimba ndipo imachepetsa chiopsezo cha neural tube defects. 

Amalimbana ndi ma cell a khansa

Kafukufuku wamachubu akuwonetsa kuti nyembazi zitha kukhala zogwira mtima kuposa nyemba zina poletsa kufalikira kwa maselo a khansa m'matumbo, m'mawere, ovary, ndi m'mafupa. 

Kodi Nyemba za Adzuki Zimawononga Chiyani?

nyemba za adzuki Zotsatira zoyipa kwambiri za kudya ndi gasi. Kwenikweni nyemba za adzukindi imodzi mwa nyemba zomwe zimakhala zosavuta kugayidwa.

Mfundo Zofunika Kuziganizira Pophika Nyemba za Adzuki

- nyemba za adzukiMusanaphike, muyenera kuziyika kwa ola limodzi kapena awiri. Choncho, konzani zakudya zanu moyenera.

– Kunyowa ndi kuchapa nyemba za adzukiWiritsani pa kutentha kwakukulu kwa mphindi 30. Kuphika mwachangu ndi njira yachangu yopezera nyemba zofewa.

- Mutha kusunga nyemba za adzuki zophikidwa mufiriji kuti muzigwiritsa ntchito nthawi yayitali.

Chifukwa;

nyemba za adzuki Ndi gwero lalikulu la zakudya zofunika, mavitamini ndi mchere ndipo amagwiritsidwa ntchito popanga phala la nyemba zofiira.

Ili ndi mapuloteni, fiber, folate, manganese, phosphorous, potaziyamu, mkuwa, magnesium, zinki, chitsulo, thiamine, vitamini B6, riboflavin, niacin, calcium, ndi zina.

Zimathandiza kuthana ndi matenda a shuga, kuonjezera kudya kwa antioxidant, kuonjezera minofu ya minofu, kukonza thanzi la mtima ndi kuchepetsa kulemera.