Kodi Mung Bean ndi chiyani? Ubwino, Zowopsa ndi Kufunika Kwazakudya

nyemba zobiriwira ( vigna radiata ), ndi nyemba yaing'ono yobiriwira ya banja la legume.

Iwo akhala akulimidwa kuyambira kalekale. mmwenye nyemba zobiriwira pambuyo pake chinafalikira kumadera osiyanasiyana a China ndi Southeast Asia.

nyemba zobiriwira  Amagwiritsidwa ntchito mosiyanasiyana ndipo nthawi zambiri amagwiritsidwa ntchito mu saladi ndi soups ndipo amadyedwa ndi shrimp.

Ili ndi michere yambiri ndipo imaganiziridwa kuti imapindulitsa matenda ambiri. 

Zamasamba zimakhala ndi mapuloteni ambiri, chakudya chamagulu, chakudya chamagulu komanso mankhwala achilengedwe. Ndi gwero la amino zidulo, zomera wowuma ndi michere.

Choncho, amadziwika kuti kudya masamba, makamaka m'chilimwe, facilitates chimbudzi. nyemba zobiriwiraNtchito yake ya antioxidant imakhala ndi gawo lofunikira pothana ndi matenda, kutupa komanso kupsinjika kwamankhwala m'thupi lanu.

m'nkhani "Kodi nyemba za mung'ono zimagwiritsidwa ntchito bwanji", "Ubwino wa nyemba za mung ndi uti", "Kodi nyemba za mung ndi zovulaza", "Kodi nyemba zimafooketsa" mafunso ayankhidwa.

Mtengo Wopatsa thanzi wa Nyemba za Mung

nyemba zobiriwiraali wolemera mu mavitamini ndi mchere. Chikho chimodzi (202 magalamu) cha nyemba zophikidwa chili ndi michere iyi:

Zopatsa mphamvu: 212

mafuta: 0.8 g

Mapuloteni: 14.2 gramu

Zakudya: 38.7 g

CHIKWANGWANI: 15.4 g

Folate (B9): 80% ya Reference Daily Intake (RDI)

Manganese: 30% ya RDI

Magnesium: 24% ya RDI

Vitamini B1: 22% ya RDI

Phosphorus: 20% ya RDI

Iron: 16% ya RDI

Mkuwa: 16% ya RDI

Potaziyamu: 15% ya RDI

Zinc: 11% ya RDI

Mavitamini B2, B3, B5, B6 ndi mchere selenium

Nyembazi ndi imodzi mwazomera zabwino kwambiri zopangira mapuloteni. PhenylalanineLili ndi ma amino acid ofunika kwambiri monga leucine, isoleucine, valine, lysine, arginine ndi zina.

Ma amino acid ofunikira ndi ma amino acid omwe thupi silingathe kupanga palokha.

nyemba zobiriwira Lili ndi pafupifupi 20-24% mapuloteni, 50-60% chakudya, ndi kuchuluka kwa fiber ndi micronutrients. Ilinso ndi mbiri yolemera komanso yolinganiza biochemical.

Kusanthula kwamankhwala kosiyanasiyana, nyemba zobiriwiraAdafotokozera ma flavonoids, phenolic acid ndi phytosterols m'malo osiyanasiyana.

Flavonoids

Vitexin, isovitexin, daidzein, genistein, prunetin, biochanin A, chizolowezi, quercetin, kaempferol, myricetin, ramnetin, kaempferitrin, naringin, hesperetin, delphinidin, ndi 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 ndi chlorogenic acid.

Ma phytochemicals awa amagwira ntchito limodzi kuti athetse ma free radicals m'thupi ndikuchepetsa kutupa.

Kodi Ubwino wa Mung Nyemba Ndi Chiyani?

Ndi kuchuluka kwa mapuloteni komanso antioxidant nyemba zobiriwiraZitha kuthandiza kuthana ndi matenda a shuga ndi matenda amtima. Ikhoza kuteteza kutentha ndi kutentha thupi. Kafukufuku akuwonetsanso kuti nyembayi ili ndi mankhwala oletsa khansa.

Amachepetsa chiopsezo cha matenda osachiritsika ndi kuchuluka kwake kwa antioxidant

nyemba zobiriwiraLili ndi ma antioxidants ambiri athanzi, kuphatikiza ma phenolic acid, flavonoids, caffeic acid, cinnamic acid, ndi zina zambiri.

Ma antioxidants amathandiza kuchepetsa mamolekyu omwe angakhale ovulaza omwe amadziwika kuti ma free radicals.

Pazambiri, ma free radical amatha kulumikizana ndi zigawo zama cell ndikuwononga. Kuwonongeka kumeneku kumagwirizana ndi kutupa kosatha, matenda a mtima, khansa ndi matenda ena.

maphunziro a test tube, nyemba zobiriwiraZawonetsedwa kuti ma antioxidants opangidwa kuchokera ku mkungudza amatha kuchepetsa kuwonongeka kwakukulu kwaufulu chifukwa cha kukula kwa khansa m'mapapo ndi m'mimba.

unamera nyemba za mungu, ali ndi mbiri yochititsa chidwi kwambiri ya antioxidant komanso nyemba zobiriwiraLili ndi ma antioxidants ochulukirapo kasanu ndi kamodzi kuposa

Kumapewa kutentha sitiroko

M'mayiko ambiri aku Asia, masiku otentha m'chilimwe supu ya masamba amadyedwa kwambiri.

Izi ndichifukwa, nyemba zobiriwiraLili ndi anti-inflammatory properties zomwe zimathandiza kuteteza kutentha kwa thupi, kutentha kwa thupi, ludzu, ndi zina.

nyemba zobiriwira ilinso ndi antioxidants vitexin ndi isovitexin.

maphunziro a zinyama, supu ya masambaZasonyezedwa kuti ma antioxidants omwe amapezeka pakhungu amathandiza kuteteza maselo kuti asavulazidwe ndi ma free radicals omwe amapangidwa panthawi ya kutentha.

Ndi izi, nyemba zobiriwira ndipo pali kafukufuku wochepa pagawo la kutentha kwa thupi, kotero kuti kafukufuku wochulukirapo akufunika asanapatse anthu upangiri wabwino wathanzi.

Atha kuchepetsa chiopsezo cha matenda a mtima pochepetsa cholesterol

Cholesterol chokwera, makamaka "choyipa" cha LDL cholesterol, chikhoza kuwonjezera chiopsezo cha matenda a mtima.

kafukufuku nyemba zobiriwiraIzi zikutanthauza kuti ikhoza kukhala ndi LDL-cholesterol-kutsitsa katundu.

Mwachitsanzo, maphunziro a zinyama nyemba zobiriwira adawonetsa kuti ma antioxidants ake amatha kutsitsa cholesterol ya LDL m'magazi ndikuletsa tinthu tating'ono ta LDL kuti tisagwirizane ndi ma free radicals osakhazikika.

Kuonjezera apo, kuunikanso kwa kafukufuku 26 kunapeza kuti kudya tsiku lililonse (pafupifupi magalamu 130) a nyemba, monga nyemba, kumachepetsa kwambiri LDL cholesterol m'magazi.

Kuwunika kwina kwa kafukufuku 10 kunawonetsa kuti zakudya zokhala ndi nyemba zambiri (kupatula soya) zimatha kuchepetsa kuchuluka kwa cholesterol m'magazi a LDL ndi pafupifupi 5%.

Wolemera mu potaziyamu, magnesium ndi fiber, zomwe zimachepetsa kuthamanga kwa magazi

Kuthamanga kwa magazi ndi vuto lalikulu la thanzi chifukwa kumawonjezera chiopsezo cha matenda a mtima, omwe ndi omwe amachititsa imfa padziko lonse lapansi.

nyemba zobiriwirakumathandiza kuchepetsa kuthamanga kwa magazi. Zabwino potaziyamu, magnesium ndi fiber ndiye gwero. Kafukufuku wasonyeza kuti chilichonse mwa zakudya zimenezi chimagwirizana ndi chiopsezo chotsika cha kuthamanga kwa magazi.

Komanso, kafukufuku wa kafukufuku asanu ndi atatu adawonetsa kuti kudya kwambiri nyemba monga nyemba kumachepetsa kuthamanga kwa magazi kwa akuluakulu omwe ali ndi kuthamanga kwa magazi komanso opanda.

Kafukufuku wa machubu ndi nyama apezanso kuti mapuloteni a nyemba amatha kupondereza ma enzyme omwe mwachibadwa amakweza kuthamanga kwa magazi.

Ali ndi anti-yotupa

Ma polyphenols monga vitexin, gallic acid ndi isovitexin amachepetsa kutupa m'thupi. Maselo a nyama omwe amachiritsidwa ndi mamolekyu omwe amagwira ntchitowa anali ndi mankhwala otsika kwambiri (interleukins ndi nitric oxide).

mankhusu a nyembaMa flavonoids omwe amapezeka mmenemo amagwira ntchito kuti awonjezere kupanga mankhwala oletsa kutupa m'thupi. Izi zitha kukhala zothandiza polimbana ndi matenda otupa monga shuga, ziwengo, ndi sepsis.

Ili ndi antimicrobial effect

mung coresMa polyphenols otengedwa mumkungudza ali ndi antibacterial ndi antifungal zochita. Fusarium solani, Fusarium oxysporum, Coprinus comatus ve Botritis cinerea Imapha mafangasi osiyanasiyana monga

Staphylococcus aureus ve Helicobacter pylori Mitundu ina ya mabakiteriya yapezekanso kuti imakhudzidwa ndi mapuloteniwa.

nyemba zobiriwira ma enzymes amaphwanya makoma a ma cell a tizilombo toyambitsa matendawa ndikulepheretsa kukhala m'matumbo, ndulu ndi ziwalo zofunika.

Ubwino wake wa fiber ndi wowuma wosamva ndizopindulitsa pakukula kwamatumbo.

nyemba zobiriwira Lili ndi zakudya zosiyanasiyana zomwe zimapindulitsa m'mimba. Kapu imodzi yokha imapereka 15.4 magalamu a fiber, kusonyeza kuti ali ndi ulusi wambiri.

nyemba zobiriwira, zomwe zingathandize kuti matumbo azikhala nthawi zonse mwa kufulumizitsa kayendedwe ka zakudya m'matumbo. pectin Lili ndi mtundu wa fiber wotchedwa

Monga nyemba zina nyemba zobiriwira Mulinso wowuma wosamva.

wowuma wosamvaZimagwira ntchito mofanana ndi ulusi wosungunuka chifukwa zimathandiza kudyetsa mabakiteriya athanzi m'matumbo. Mabakiteriya amawagaya ndikusandutsa mafuta acids amfupi - makamaka butyrate.

Kafukufuku akuwonetsa kuti butyrate imathandizira thanzi lamatumbo m'njira zambiri. Mwachitsanzo, imatha kudyetsa maselo am'matumbo, kulimbitsa chitetezo chamthupi komanso kuchepetsa chiopsezo cha khansa ya m'matumbo.

Komanso, nyemba zobiriwira Ma carbohydrates omwe ali mmenemo amagayidwa mosavuta kuposa omwe amapezeka mumasamba ena. Choncho, zimayambitsa kuphulika kochepa kusiyana ndi nyemba zina.

Amachepetsa kuchuluka kwa shuga m'magazi

Ngati sichitsatiridwa, shuga wokwera ndi vuto lalikulu la thanzi. Ichi ndi gawo lalikulu la matenda a shuga ndipo zimayambitsa matenda angapo osatha.

nyemba zobiriwiraLili ndi zinthu zingapo zomwe zimathandiza kuti shuga m'magazi akhale wotsika. Ndiwochulukira mu fiber ndi zomanga thupi, zomwe zimathandizira kuchedwetsa CHIKWANGWANI m'magazi.

Maphunziro a zinyama nawonso nyemba zobiriwira Zawonetsedwa kuti ma antioxidants vitexin ndi isovitexin amachepetsa shuga wamagazi ndikuthandizira insulini kugwira ntchito bwino.

kuonda kwa nyemba za mung

nyemba zobiriwiraali ndi fiber yambiri komanso mapuloteni, omwe angakuthandizeni kuchepetsa thupi. Kafukufuku amasonyeza kuti fiber ndi mapuloteni ghrelin Zasonyezedwa kupondereza mahomoni anjala monga

Kuphatikiza apo, kafukufuku wowonjezera apeza kuti michere yonse iwiri imatha kulimbikitsa kutulutsidwa kwa mahomoni omva bwino monga peptide YY, GLP-1 ndi cholecystokinin. Zimathandizanso kuchepetsa kudya kwa calorie mwa kuchepetsa chilakolako.

Ubwino wa nyemba za mung kwa amayi apakati

Amayi ambiri pa nthawi ya mimba folate Ndi bwino kudya zakudya zokhala ndi michere yambiri. Folate ndiyofunikira pakukula bwino kwa mwana.

nyemba zobiriwiraMa gramu 202 a folate amapereka 80% ya RDI ya folate. Lilinso ndi iron, mapuloteni ndi fiber, zomwe amayi amafunikira kwambiri panthawi yomwe ali ndi pakati.

Komabe, amayi apakati amatha kunyamula mabakiteriya omwe angayambitse matenda. kudya nyembaayenera kupewa.

Kodi Zowopsa za Mung Beans Ndi Chiyani?

nyemba zobiriwiraZochepa zimadziwika ponena za chitetezo chake. Lili ndi anti-nutrients ndi estrogen-monga ma phytosterols omwe amatha kuvulaza thupi. Koma izi sizikutanthauza kuti sizotetezeka.

Ngati idya yaiwisi kapena yophikidwa theka, nyemba zobiriwira Zitha kuyambitsa kutsekula m'mimba, kusanza komanso kuwononga chakudya.

Chifukwa;

nyemba zobiriwiraali ndi zakudya zambiri komanso ma antioxidants omwe angakhale opindulitsa pa thanzi.

Ikhoza kuteteza ku kutentha, kuthandizira thanzi labwino, kulimbikitsa kuchepa thupi, ndi kuchepetsa "zoipa" za LDL cholesterol, kuthamanga kwa magazi, ndi shuga wa magazi.