kugunda, Zamgululi ndi zipatso kapena mbewu za banja la zomera lotchedwa. Amadyedwa padziko lonse lapansi ndipo ndi gwero lambiri la fiber ndi mavitamini a B.
Ikhoza kulowa m'malo mwa nyama ngati gwero lazamasamba.
Zakudya za nyemba zimakhala ndi ubwino wambiri wathanzi, kuphatikizapo kuchepetsa mafuta a kolesterolini, kuchepetsa shuga wa magazi ndi kulimbikitsa mabakiteriya a m'matumbo athanzi.
m'nkhani "Kodi nyemba za nyemba ndi chiyani", "mitundu ya nyemba ndi chiyani", "Kodi ubwino wa nyemba ndi chiyani", "Kodi nyemba zamasamba ndi mapuloteni", "Zomwe zili ndi mapuloteni ambiri" Mafunso monga:
Kodi Legumes ndi chiyani?
kugunda, yomwe ili ndi mitundu pafupifupi 19.500 ndi mitundu 751 ya zomera Zamgululi kuphatikizirapo zipatso kapena mbewu iliyonse ya m'banja lake. Nyemba, mphodza, mtedza, ndi nandolo ndizo zomwe zimagwiritsidwa ntchito kwambiri padziko lonse lapansi mitundu ya nyembandi ochepa a iwo.
List of Legumes
Nthawi zambiri pamakhala chisokonezo kuti ndi zakudya ziti zomwe zili mgulu la nyemba.
Mwachitsanzo, Kodi nyemba zobiriwira ndi nyemba? Kodi nandolo ndi nyemba?Kodi mphodza ndi nyemba?
Chiponde Mutha kudabwa chifukwa chake zili pamndandandawu. Izi zili choncho chifukwa, mosiyana ndi mitundu ina ya mtedza, mtedza umamera pansi pa nthaka ndi Zamgululi ndi wa banja la zomera.
Nyemba, mphodza ndi nandolo ndizo magulu akuluakulu a nyemba za nyemba ndipo zonse zimakhala zofanana pokhudzana ndi zakudya zawo.
kugunda Kupatula kukhala wolemera mu zomanga thupi ndi ma fiber, ulinso ndi mavitamini ndi mchere. Zakudya zambiri za nyemba zimakhala ndi micronutrients monga folate, iron, magnesium, phosphorous, manganese ndi potaziyamu.
Ena amakhalanso ndi mkuwa wambiri, zinki, calcium, mavitamini a B ndi selenium.
Mwachitsanzo, kapu imodzi ya mphodza imapereka 90 peresenti ya zomwe mumafunikira tsiku lililonse komanso 37 peresenti ya chitsulo chomwe mumafunikira patsiku.
Mitundu ina ya nyemba ndi magwero abwino a antioxidants. Mwachitsanzo, nyemba zakuda, nyemba zofiira, nyemba za impso zili ndi anthocyanins; mankhwala awa ndi omwe amapezeka muzakudya zakuda monga zipatso, kabichi wofiira ndi biringanya.
Choncho, nyemba zimakwaniritsa pafupifupi zosowa zonse za thupi.
Kodi Ubwino Wa nyemba za Legume ndi Chiyani?
Mapuloteni ambiri
Mbeu zambiri zimakhala ndi ma amino acid okwanira komanso mapuloteni opangidwa ndi zomeraNdi imodzi mwazinthu zabwino kwambiri.
Mwachitsanzo, kapu imodzi ya nandolo ndi nyemba imakhala ndi magalamu 15 a mapuloteni.
Mapuloteni amaonedwa kuti ndi gawo lofunika kwambiri pazakudya ndipo amatenga gawo lofunikira pakugwira ntchito kwa ma cell komanso kukula kwa minofu.
Chifukwa chake, nyemba imakhala yofunika kwambiri pazakudya zamasamba ndi zamasamba ndipo imagwiritsidwa ntchito ngati gwero lalikulu la mapuloteni kwa anthuwa.
Mofananamo, mapuloteni ndi hormone yomwe imayambitsa njala kuti ithandize kuthetsa chilakolako cha kudya ndi kudya. ghrelin amayesa kuchepetsa mlingo wawo.
Zopindulitsa pa thanzi la mtima
kugundazimatha kuchepetsa zinthu zosiyanasiyana zowopsa za matenda a mtima kuti mtima ukhale wathanzi komanso wamphamvu.
Mwachitsanzo, phunziro lalikulu kudya nyembainasonyeza kuti ikhoza kutsitsa milingo yathunthu ndi “yoipa” ya LDL cholesterol, zonse ziwiri zomwe ndi zofunika kwambiri ku matenda amtima.
Zingathandizenso kuchepetsa triglycerides, kuchepetsa kuthamanga kwa magazi komanso kuchepetsa zizindikiro zosiyanasiyana za kutupa kuti zithandize thanzi la mtima.
bwino chimbudzi
Tsiku ndi tsiku kudya nyembaNdizopindulitsa pa thanzi la m'mimba. Kafukufuku, nyemba Kafukufuku akuwonetsa kuti kuwonjezera kuchuluka kwa fiber ndi zakudya monga: zilonda zam'mimba, diverticulitis, zotupa ndi matenda a reflux a gastroesophageal (GERD) angathandize kuchiza ndikupewa mavuto osiyanasiyana.
Amathandiza kupewa kudzimbidwa
kugundaIzi ndi zakudya zokhala ndi fiber zambiri zomwe, kuphatikiza ndi mapuloteni opatsa chidwi, zitha kuthandiza kulimbikitsa milingo yamafuta a cholesterol komanso thanzi lamtima wonse.
Mwachitsanzo, kapu imodzi ya mphodza yophika imakhala ndi magalamu 16 a fiber.
Kuchuluka kwa fiber kumathandizira kupewa kudzimbidwa.
Zingathandize kulimbana ndi khansa
Zotsatira za kafukufuku yemwe adachitika mu 2019, kudya nyemba anapeza chithandizo cha mgwirizano pakati pa khansa ndi kuteteza imfa kuchokera ku khansa.
Kafukufuku yemweyo adapezanso kuti kudya nyemba nthawi zonse kumakhala ndi chiopsezo chochepa cha kufa ndi matenda amtima.
Malinga ndi American Cancer Institute, nyembamu fiber, wowuma wosamva ndi mankhwala a phenolic amatha kuthandizira kukula kwa mabakiteriya omwe amalimbikitsa thanzi la m'matumbo (microbiome), kuthandizira kukonza chitetezo cha mthupi, ndikulimbana ndi khansa ndi matenda ena aakulu.
Nyemba zili ndi ulusi wambiri ndipo zimatha kuteteza kwambiri khansa yapakhungu ndipo zimakhala ndi ma antioxidants, ena omwe amathandiza kulimbana ndi kuwonongeka kwa ma free radicals.
Kodi Makhalidwe Oipa a Legumes ndi Chiyani?
Antinutrients
kugundaNgakhale kuti ili ndi ubwino wambiri wathanzi, palinso zinthu zina zoipa zomwe ziyenera kuganiziridwa.
kugunda Lili ndi "antinutrients," kapena mankhwala omwe angasokoneze mayamwidwe a micronutrients ofunikira monga iron ndi calcium.
kugundaChomwe chimapezeka kwambiri mu Phytic Acid ndi phytic acid, njira yayikulu yosungiramo phosphorous yomwe imapezeka muzakudya monga mbewu, nyemba, ndi mtedza.
Phytic acid Ikhoza kumangirira ku mchere wina monga chitsulo, zinki, calcium, magnesium ndi manganese ndikuletsa kuyamwa kwawo.
Nthawi zambiri izi nyemba Zingayambitse kuchepa kwa michere mwa anthu omwe amadya. Matendawa amakhudza kwambiri anthu osadya masamba.
lectins, nyembaNdi mtundu wina wa antinutrient omwe amapezeka mu Ma lectins amakana chimbudzi ndipo amatha kuwononga chigawo cham'mimba akadyedwa kwambiri.
Mwa kugwiritsa ntchito njira zoyenera zokonzekera nyembaZotsatira zoyipa za antinutrients muzakudya zitha kuchepetsedwa. Kuviika ndi kuwiritsa ndi zina mwa njira zimenezi.
Zakudya za nyemba ziyenera kuphikidwa
Ambiri nyemba mtundu ndi wotetezeka kuti ungamwe ndipo nthawi zambiri ulibe chiwopsezo cha thanzi. Koma kudya nyemba zosaphika kapena zosaphika n’koopsa kwambiri.
makamaka nyemba za impsolili ndi phytohemagglutinin, mtundu wa lectin umene umakhala wapoizoni ukamwedwa mochuluka. Milandu ya phytohemagglutinin poisoning yanenedwapo chifukwa chodya nyemba za impso zosaphika kapena zosapsa.
Kuphika nyemba za impso kumachepetsa phytohemagglutinin ndikuchotsa poizoni wake.
Kwa chakudya chokwanira, chokhazikika cha shuga m'magazi nyembaPhatikizani ndi masamba osakhuthala, zipatso za GI yotsika, komanso magwero a protein owonda.
Anthu ena amathanso kusagwirizana ndi mitundu ina ya nyemba. Mwachitsanzo, mtedza ndi chinthu chodziwika bwino ndipo chingayambitse zizindikiro monga ming'oma, kupuma komanso ngakhale kumangirira pakhosi.
NkhukuNdi gwero labwino kwambiri la fiber ndi mapuloteni.
Maphunziro ambiri asayansi, monga nkhuku nyembaZasonyezedwa kuti fenugreek ingathandize kuchepetsa thupi, ziwopsezo za matenda a mtima, komanso chiopsezo cha khansa, makamaka m'malo mwa nyama yofiira m'zakudya.
Zakudya zopatsa thanzi za kapu imodzi (164 magalamu) za nandolo zophika zili motere:
Zopatsa mphamvu: 269
Mapuloteni: 14.5 gramu
CHIKWANGWANI: 12.5 g
Folate (vitamini B9): 71% ya RDI
Manganese: 84% ya RDI
Mkuwa: 29% ya RDI
Iron: 26% ya RDI
Nkhuku zimapindulitsa kwambiri pochepetsa shuga wamagazi komanso kukulitsa chidwi cha insulin poyerekeza ndi zakudya zina zama carb ambiri.
Pakafukufuku wa amayi 19, omwe adadya chakudya chokhala ndi ma gramu 50 a nandolo anali ndi shuga wotsika kwambiri m'magazi ndi insulini kuposa omwe amadya mkate woyera wofanana kapena zakudya zina zomwe zili ndi tirigu.
Momwemonso, kafukufuku wina mwa anthu 45 adawonetsa kuti kudya magalamu 12 a nandolo pa sabata kwa milungu 728 kumachepetsa kwambiri insulin.
Kudya nandolo kungathenso kuonjezera kuchuluka kwa cholesterol m'magazi.
Kafukufuku wina wasonyeza kuti anapiye amatha kuchepetsa mafuta onse a kolesterolini komanso cholesterol “yoyipa” yotsika kachulukidwe ya lipoprotein (LDL), zomwe ndi zinthu zomwe zimayambitsa matenda amtima.
Mabakiteriya opindulitsa m'matumbo amatenga gawo lofunikira pazinthu zambiri zathanzi, chifukwa chake kudya zakudya zomwe zili ndi fiber ndizopindulitsa kwambiri.
Mmodzi mu nandolo mtundu wa nyembandipo pali mitundu yosiyanasiyana. Zakudya za kapu imodzi (160 magalamu) za nandolo zophikidwa ndi izi:
Zopatsa mphamvu: 125
Mapuloteni: 8,2 gramu
CHIKWANGWANI: 8.8 g
Folate (vitamini B9): 24% ya RDI
Manganese: 22% ya RDI
Vitamini K: 48% ya RDI
Thiamine (vitamini B1): 30% ya RDI
ena ambiri nyemba Mofanana ndi nandolo, nandolo ndi gwero labwino kwambiri la fiber ndi mapuloteni. Kafukufuku wambiri wasonyeza kuti ulusi wa nandolo uli ndi ubwino wambiri wathanzi.
Kafukufuku wina wa anthu 23 omwe anali onenepa kwambiri komanso omwe anali ndi cholesterol yayikulu amadya magalamu 28 a ufa wa nandolo patsiku kwa masiku 50, ndipo adapeza kuchepa kwakukulu kwa insulin kukana ndi mafuta am'mimba poyerekeza ndi ufa wa tirigu.
Ufa wa nandolo ndi ulusi wa nandolo zasonyeza ubwino wofanana m'maphunziro ena mwa kuchepetsa kukwera kwa insulini ndi shuga m'magazi pambuyo pa chakudya, kuchepetsa triglycerides m'magazi, ndi kuonjezera kukhudzika.
Ulusi wa nandolo ukhozanso kupititsa patsogolo thanzi la m'matumbo, chifukwa ulusi umadyetsa mabakiteriya athanzi m'matumbo. Kafukufuku wina adawonetsa kuti imatha kukulitsa kuchuluka kwa chopondapo ndikuchepetsa kugwiritsa ntchito mankhwala otsekemera kwa okalamba.
Komanso m'matumbolactobacilli ve "Bifidobacteria" Zingathandizenso kukula kwa mabakiteriya athanzi, monga Mabakiteriyawa amapanga mafuta afupiafupi omwe amathandiza kulimbikitsa thanzi la m'matumbo.
Nyemba za impso
nyemba za impso zodyedwa kwambiri nyembaNdi imodzi mwazabwino kwambiri ndipo nthawi zambiri imadyedwa ndi mpunga. Lili ndi ubwino wathanzi.
Zakudya zopatsa thanzi m'kapu imodzi (256 magalamu) ya nyemba zophikidwa za impso:
Zakudya zokhala ndi ulusi wambiri, monga nyemba za impso, zimachedwetsa kulowa kwa shuga m'magazi motero zimathandizira kuchepetsa kuchuluka kwa shuga m'magazi.
Kafukufuku wa anthu 2 omwe ali ndi matenda a shuga a mtundu wachiwiri adapeza kuti kudya nyemba za impso kumachepetsa kwambiri kukwera kwa shuga m'magazi poyerekeza ndi mpunga wokha.
Pamodzi ndi shuga wambiri wamagazi, kunenepa ndizomwe zimayambitsa matenda a shuga ndi metabolic syndrome, koma nyemba za impso zimatha kuchepetsa izi.
Soya
Soyandi mtundu wa nyemba zomwe nthawi zambiri zimadyedwa ku Asia. Lili ndi ubwino wosiyanasiyana wa thanzi.
Zakudya zopatsa thanzi za kapu imodzi (172 magalamu) za soya wophika zili motere:
Zopatsa mphamvu: 298
Mapuloteni: 28.6 gramu
CHIKWANGWANI: 10,3 g
Manganese: 71% ya RDI
Iron: 49% ya RDI
Phosphorus: 42% ya RDI
Vitamini K: 41% ya RDI
Riboflavin (vitamini B2): 29% ya RDI
Folate (vitamini B9): 23% ya RDI
Kuphatikiza pa zakudya izi, soya ali ndi ma antioxidants ambiri otchedwa isoflavones, omwe ali ndi mphamvu zambiri pa thanzi lawo.
Pali umboni wochuluka wosonyeza kuti isoflavones mu soya amachepetsa chiopsezo cha khansa.
Komabe, ambiri mwa maphunzirowa anali kuyang'anitsitsa, kutanthauza kuti zakudya za otenga nawo mbali sizinayendetsedwe, kotero pangakhale zinthu zina zomwe zimakhudza chiopsezo cha khansa.
Kafukufuku wamkulu wophatikiza zotsatira za maphunziro ena 21 adapeza kuti kudya soya wambiri kumalumikizidwa ndi chiwopsezo chochepa cha 15% cha khansa ya m'mimba ndi zina zam'mimba. Nyemba za soya zinkawoneka zogwira mtima kwambiri mwa amayi.
Kafukufuku wina anapeza zotsatira zofanana za soya mu khansa ya m'mawere. Komabe, zotsatirazi zinali zochepa kwambiri ndipo zotsatira zake sizidziwika bwino.
Kafukufuku wamkulu wa amayi 403 omwe adasiya kusamba adapeza kuti kutenga ma isoflavones kwa zaka ziwiri kumachepetsa kwambiri kuchepa kwa mafupa omwe amapezeka panthawi yosiya kusamba, komanso calcium ndi vitamini D.
Mapuloteni a soya ndi soya phytoestrogens angathandize kuchepetsa zinthu zingapo zoopsa za matenda a mtima, kuphatikizapo kuthamanga kwa magazi ndi cholesterol yamagazi.
Mtedza
Kunena mwaukadaulo, mtedza si mtedza kwenikweni. nyemba osankhidwa ngati.
ChipondeNdi gwero labwino lamafuta a monounsaturated, mafuta a polyunsaturated, mapuloteni ndi mavitamini a B.
Zakudya zopatsa thanzi za 73 magalamu a mtedza ndi motere:
Zopatsa mphamvu: 427
Mapuloteni: 17,3 gramu
CHIKWANGWANI: 5,9 g
Mafuta okhathamira: 5 gramu
Manganese: 76% ya RDI
Niacin: 50% ya RDI
Magnesium: 32% ya RDI
Folate (vitamini B9): 27% ya RDI
Vitamini E: 25% ya RDI
Thiamine (vitamini B1): 22% ya RDI
Chifukwa chokhala ndi mafuta ambiri a monounsaturated, mtedza uli ndi ubwino wambiri wathanzi.
Kafukufuku wambiri wasonyeza kuti kudya mtedza kumachepetsa chiopsezo cha imfa kuchokera ku zifukwa zosiyanasiyana, kuphatikizapo matenda a mtima, sitiroko, khansa, ndi shuga.
Kafukufuku wa amayi omwe ali ndi cholesterol yayikulu m'magazi adapeza kuti omwe amadya mtedza pazakudya zopanda mafuta ambiri kwa miyezi isanu ndi umodzi anali ndi cholesterol yotsika komanso yotsika "zoyipa" za LDL cholesterol poyerekeza ndi zakudya zamafuta ochepa.
