Ubwino wa Nyemba za Impso - Kufunika kwa Thanzi Labwino ndi Kuopsa kwa Nyemba za Impso

Pakati pa ubwino wa nyemba za impso, zomwe zimawoneka ngati impso, chitetezo chake ku matenda a mtima ndicho chofunika kwambiri. Ndi chakudya chomwe odwala matenda a shuga amatha kudya mosavuta. Zimapindulitsa pa nthawi ya mimba komanso zimathandiza kuchepetsa thupi.

Nyemba za impso ndi mtundu wa nyemba za nyemba. Ndi gwero lofunikira la mapuloteni omwe amagwiritsidwa ntchito kwambiri padziko lonse lapansi. Pali mitundu yosiyanasiyana yokhala ndi mawonekedwe ndi mitundu yosiyanasiyana. Mwachitsanzo; zoyera, zonona, zakuda, zofiira, zofiirira, zamaanga-maanga, zamizeremizere ndi zamaanga…

Kodi Kidney Bean ndi chiyani?

Nyemba za impso ndi mtundu wa nyemba zomwe zimafanana ndi impso. Ndiwolemera mu mapuloteni. Mapuloteni omwe ali nawo ndi mapuloteni olemera a zomera omwe amathandiza kumanga minofu. Ulusi womwe uli mu nyemba za impso umathandizira kagayidwe kachakudya komanso umateteza ku khansa monga colorectal cancer. Lili ndi zakudya zofunika monga chitsulo, mkuwa, folate ndi manganese zomwe zimathandiza kugwira ntchito zosiyanasiyana zofunika m'thupi.

Impso Nyemba Nutrition Mtengo

Nyemba za impso zimapangidwa makamaka ndi chakudya komanso fiber. Ndi zabwinonso mapuloteni ndiye gwero. Mtengo wopatsa thanzi wa 90 magalamu a nyemba zophika za impso ndi motere;

• Zopatsa mphamvu: 113.5
• mafuta: 0.5 g
• Sodium: 198 mg
• Zakudya zopatsa mphamvu: 20 g
• Kulemera kwake: 6.7g
• Shuga: 0.3g
• Mapuloteni: 7.8g
• Iron: 2.6mg
• Potaziyamu: 356.7mg
• Folate: 115.1mcg
• Vitamini K: 7.4 mcg

Impso nyemba zomanga thupi

Nyemba za impso zimakhala ndi mapuloteni ambiri. Chikho chimodzi cha nyemba zophika za impso (177 g) chili ndi pafupifupi 27 magalamu a mapuloteni, omwe ndi 15% ya ma calories onse. Kadyedwe kabwino ka mapuloteni a nyemba ndi wotsika poyerekeza ndi mapuloteni a nyama. Mapuloteni odziwika kwambiri mu nyemba za impso ndi "phaseolin", zomwe zingayambitse kusamvana kwa anthu omwe ali ndi vuto. Lilinso ndi mapuloteni monga lectin ndi protease inhibitors. 

Impso Nyemba Carbohydrate Mtengo

Nyemba za impso zimapangidwa makamaka ndi chakudya. m'malo awa chakudyaWowuma, womwe umapanga pafupifupi 72% ya zopatsa mphamvu zonse. Wowuma amapangidwa makamaka ndi amylose ndi maunyolo aatali a glucose otchedwa amylopectin. Impso wowuma ndi pang'onopang'ono kugaya chakudya. Zimatenga nthawi yayitali kuti zigayidwe ndipo zimapangitsa kuti shuga achuluke pang'onopang'ono kusiyana ndi mitundu ina ya ma starch, zomwe zimapangitsa kuti nyemba za impso zikhale zopindulitsa kwambiri kwa anthu odwala matenda a shuga. Mndandanda wa glycemic wa nyemba za impso ilinso yotsika.

Impso nyemba zili ndi fiber

Legume ili ndi fiber yambiri. imakhala ndi gawo lofunikira pakuwonda  wowuma wosamva zikuphatikizapo. Lilinso ndi ulusi wosasungunuka womwe umadziwika kuti alpha-galactosides, womwe ungayambitse kutsekula m'mimba ndi mpweya mwa anthu ena.

Kukana wowuma ndi alpha-galactosides, prebiotic amagwira ntchito ngati Pothiridwa ndi mabakiteriya opindulitsa, amadutsa m'mimba mpaka kufika m'matumbo, kumalimbikitsa kukula kwawo. Kuwira kwa ulusi wathanzi umenewu kumapangitsa kupanga mafuta acids afupiafupi monga butyrate, acetate ndi propionate. Izi zimathandizira thanzi la m'matumbo komanso zimachepetsa chiopsezo cha khansa ya m'matumbo.

Mavitamini ndi mchere mu nyemba za impso

Nyemba za impso zimakhala ndi mavitamini ndi minerals osiyanasiyana; 

• Molybdenum: Ndi chinthu chomwe chimapezeka makamaka mumbewu, mbewu ndi nyemba. molybdenum m'malingaliro apamwamba.

• Folate: Kupatsidwa folic acid Folate, yomwe imadziwikanso kuti vitamini B9 kapena vitamini BXNUMX, ndiyofunikira kwambiri panthawi yomwe ali ndi pakati. 

• Iron: Ndi mchere wofunikira womwe uli ndi ntchito zofunika kwambiri m'thupi. chitsuloSimayamwa bwino chifukwa cha kuchuluka kwa phytate mu nyemba za impso.

• Mkuwa: Ndi antioxidant trace element yomwe nthawi zambiri imapezeka pamilingo yotsika. Pamodzi ndi nyemba za impso, cha mkuwa Zakudya zabwino kwambiri ndi nsomba, nsomba zam'madzi ndi mtedza.

• Manganese: Amapezeka makamaka mumbewu, nyemba, zipatso ndi ndiwo zamasamba. 

• Potaziyamu: Ndi michere yofunika yomwe ingakhale ndi zotsatira zabwino pa thanzi la mtima.

• Vitamini K1: Vitamini K1, yemwenso amadziwika kuti phylloquinone, ndi wofunikira kuti magazi aziundana. 

• Phosphorous: Ndi mchere womwe umapezeka pafupifupi muzakudya zonse. 

Zomera zomwe zimapezeka mu nyemba za impso

Nyemba za Impso zili ndi mitundu yonse yamafuta a bioactive omwe amatha kukhala ndi thanzi labwino. 

• Isoflavones: Ndi ma antioxidants omwe amapezeka muzambiri za soya. Chifukwa amafanana ndi mahomoni ogonana achikazi a estrogen phytoestrogens osankhidwa ngati. 

• Anthocyanins: Banja la ma antioxidants okongola omwe amapezeka mu khungwa la nyemba za impso. Mtundu wa nyemba zofiira za impso umachokera makamaka chifukwa cha anthocyanin yotchedwa pelargonidin.

• Phytohemagglutinin: Mu yaiwisi impso nyemba, makamaka wofiira lectin ilipo mochuluka kwambiri. Zimatha ndi kuphika. 

• Phytic acid: Phytic acid (phytate), yomwe imapezeka mumbewu zonse zodyedwa, imalepheretsa kuyamwa kwa michere yosiyanasiyana monga chitsulo ndi zinki. kuviika impso phytic acid amachepetsa zomwe zili.

• Wowuma blockers: Gulu la ma lectins omwe amadziwikanso kuti alpha-amylase inhibitors. Imalepheretsa kapena kuchedwetsa kuyamwa kwa ma carbohydrate m'mimba, koma imangokhala chete ndi kuphika.

Ubwino wa Impso Nyemba

• Amathandiza kuchiza matenda a shuga

Ubwino wina wa nyemba za impso ndikuwongolera kuchuluka kwa shuga m'magazi. Mulinso ulusi wosungunuka komanso wosasungunuka, womwe umalepheretsa kukwera kwa shuga m'magazi. Insoluble fiber imachepetsa cholesterol. Cholesterol wokwera ndi vuto lina la odwala matenda ashuga. Chifukwa cha index yake yotsika ya glycemic, nyemba za impso ndi chimodzi mwazakudya zomwe odwala matenda ashuga amadya.

• Amateteza mtima

Nyemba za impso zimachepetsa chiopsezo cha matenda a mtima. Amachepetsa cholesterol yoyipa, yomwe ndi chiopsezo cha matenda amtima. Kuphatikiza apo, imawonjezera cholesterol yabwino. Lilinso ndi potaziyamu wochuluka, chinthu chinanso chofunika kwambiri chimene chimayendetsa kuthamanga kwa magazi. 

• Amateteza khansa

Nyemba za impso ndi gwero lamphamvu la antioxidants lomwe limathandizira kulimbana ndi khansa. Fiber yomwe ili nayo imathandiza kulimbana ndi mitundu yosiyanasiyana ya khansa ya m'mimba. Kafukufuku wagwirizanitsa kudya kwambiri kwa flavonol ndi kuchepetsa chiopsezo cha khansa. Nyemba za impso ndizothandiza kwa odwala khansa chifukwa zimakhala ndi ma flavonols ambiri. Ma lignans ndi saponins mu nyemba za impso amatha kulimbana ndi khansa.

• amalimbitsa mafupa

Calcium ndi magnesium mu nyemba za impso zimalimbitsa mafupa ndikuletsa matenda a osteoporosis. Folate pachimake imathandizira kukhala ndi thanzi labwino.

• Zothandiza pakumanga thupi

Popeza nyemba za impso zili ndi chakudya chambiri, zimapereka mphamvu zokhazikika pamaphunziro. Lili ndi mapuloteni, michere yomwe imapereka ma amino acid ofunikira m'thupi. 

Nyemba za impso ndizochepa kwambiri, zomwe ndizofunikira kwambiri kwa omanga thupi. Magnesium yomwe ili nayo imagwira ntchito yofunika kwambiri pakupanga mapuloteni. Chomeracho chimathandizanso kuti minofu ikhale yolimba komanso kupumula.

Ubwino wa nyemba za impso pa nthawi ya mimba

• Ubwino wa nyemba za impso ndikuti uli ndi mapuloteni, fiber, iron ndi antioxidants. Zakudya zonsezi ndizofunikira kwambiri komanso zofunikira, makamaka pa nthawi ya mimba.
• Kuchuluka kwa magazi kumawonjezeka pa nthawi ya mimba. Choncho, chitsulo chimafunika kuti pakhale hemoglobin yambiri. Pamodzi ndi folate, iron imathandiziranso kukula kwachidziwitso kwa mwana.
• Ulusi womwe uli mu nyemba za impso umaonetsetsa kuti kugaya chakudya kwa amayi apakati kumayendera bwino. Fiber amachepetsa kudzimbidwa, komwe kumakhala kofala kwa amayi apakati.

Ubwino wa nyemba za impso pakhungu

• Nyemba za impso ndi zinc yabwino ndiye gwero. Choncho, kudya nyemba za impso nthawi zonse kumateteza thanzi la khungu. 
• Kuchuluka kwa zotupa za sebaceous zomwe zimatulutsa thukuta kumabweretsa ziphuphu. Vutoli limathetsedwa ndi zinc yomwe imapezeka mu nyemba za impso. Zimathandizira kuti tiziwalo timene timagwira ntchito bwino.
• Folic acid yomwe imapezeka mu nyemba za impso imathandiza kupanga maselo a khungu nthawi zonse. 
• Ili ndi anti-aging properties.

Ubwino wa nyemba za impso patsitsi

• Zimathandiza kuti tsitsi lisawonongeke chifukwa liri ndi mapuloteni komanso ayironi.
• Lili ndi biotin, yomwe imathandizira kukula kwa tsitsi.
• Amachepetsa kusweka kwa tsitsi.

Kodi nyemba za impso zimafooka?

Kafukufuku wambiri wasonyeza kuti fiber imakhala ndi zotsatira zabwino pakuchepetsa thupi. Fiber imapangitsa kuti ikhale yodzaza. Komanso kumawonjezera thermic zotsatira za chakudya (mphamvu zofunika kuphwanya chakudya). Nyemba za Impso ndi gwero la mapuloteni omwe amakhutitsa kwambiri ndipo angathandize kuchepetsa thupi.

Impso Kutaya Nyemba

• Hemagglutinin poizoni

Nyemba za impso zili ndi hemagglutinin, antibody yomwe imapangitsa kuti maselo ofiira a magazi achulukane. Kuchuluka kwa mankhwalawa kungayambitse kutsekula m'mimba, nseru, kupweteka m'mimba ndi kusanza. Komabe, ngoziyo ili mu nyemba zosaphika zokha, chifukwa chinthuchi chimakhala chogona pophika.

• mavuto am'mimba

Ulusi womwe uli m'gulu la nyemba ukhoza kugwira ntchito m'njira ziwiri. Kudya kwambiri nyemba za impso kungayambitse mpweya, kutsegula m'mimba komanso kutsekeka kwa matumbo.

• kuwonongeka kwa chiwalo

Ngakhale kuti chitsulo mu nyemba za impso ndi chothandiza, kuchulukirachulukira kumatha kuwononga mtima ndi ubongo.

Kufotokozera mwachidule;

Nyemba za impso ndi chimodzi mwazinthu zolemera kwambiri zamasamba. Ubwino wa nyemba za impso, zomwe zimakhala ndi fiber ndi mchere wofunikira, zimamanga minofu, kulimbikitsa mafupa, kukonza chimbudzi ndi kulamulira shuga wa magazi. Pokhala gwero labwino la chitsulo ndi folate, nyemba zopatsa thanzizi zimapindulitsanso pathupi labwino. Kuphatikiza pakuthandizira kuwonda, kumatetezanso thanzi la mtima ndi ubongo. Tsoka ilo, chakudya chothandiza choterocho chilinso ndi zovuta zina. Zowonongekazi zimachitika chifukwa chakumwa mopitirira muyeso. Nyemba za impso zili ndi mankhwala a hemagglutinin, omwe angayambitse kutsekula m'mimba, nseru, kapena kupweteka m'mimba akamamwa mopitirira muyeso.

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