Ubwino wa Nyemba Zakuda ndi Kufunika Kwazakudya

nyemba zakudaDzina la sayansi la (Phaseolus vulgaris). Mwaukadaulo, ndi m'modzi mwa mamembala 500 a banja la nyemba za impso.

Zaka 7 zapitazo, nyemba zakuda Zimatengedwa ngati chakudya chofunikira kwa anthu aku Central ndi South America. Chifukwa chake, chimagwiritsidwabe ntchito kwambiri muzakudya zaku America.

nyemba zakudaLili ndi ubwino wathanzi kwa thupi. Zili ndi mapuloteni, fiber, flavonoid antioxidants ndipo chifukwa zimakhala ndi omega-3 fatty acids, zimapindulitsa.

M'malemba awa ubwino wa nyemba zakuda ndipo chidziwitso chokhudza thanzi chidzaperekedwa.

Nyemba Zakuda Chakudya Chakudya

Miyoyo

nyemba zakuda CHIKWANGWANI ndi wolemera mu Kapu imodzi yokhala ndi ma gramu 15 a fiber. Ulusi wosungunuka ndiwothandiza pakugwira ntchito kwamatumbo komanso kupewa kudzimbidwa. Kumbali ina, ulusi wamtunduwu umachepetsa cholesterol ndi shuga m'magazi.

nyemba zakuda Zakudya zokhala ngati ulusi zimakupangitsani kumva kuti ndinu wokhuta kwa nthawi yayitali komanso kupewa kudya mopitilira muyeso, chifukwa muyenera kumatafuna nthawi yayitali chifukwa chokhala ndi ulusi. Choncho, zimathandiza kuchepetsa thupi.

Sizokhazo, fiber imachepetsanso mwayi wokhala ndi matenda a khansa monga colorectal cancer.

Maantibayotiki

Pali mitundu yambiri ya ma antioxidants omwe amapezeka m'chilengedwe ndikupindula mbali zosiyanasiyana za thupi. Chimodzi mwazinthu zomwe zimakhala ndi antioxidant, nyemba zakudad.

MaantibayotikiZimathandizira kulinganiza ma free radicals omwe amawononga ma cell. Komanso, zakudya zoterezi zimachepetsa matenda a mtima ndi mitundu yosiyanasiyana ya khansa.

Thupi limalandira ma antioxidants ambiri omwe amafunikira kuchokera ku zomwe timadya. mavitamini A, C ndi E, polyphenols ndi mchere wina monga selenium, antioxidants amalimbitsa chitetezo chathu cha mthupi.

Zitha kulepheretsa munthu kutenga kachilombo ka HIV. Kafukufuku mu October 2012 anasonyeza kuti vitamini C angathandize kupewa khansa ya m'mawere mwa amayi.

Antioxidants imaperekanso zotsutsana ndi ukalamba. Ulalo wapezeka pakati pa kuchedwetsa ukalamba ndi zizindikiro monga kukumbukira kukumbukira.

mapuloteni

nyemba zakuda mapuloteni ndi wolemera mu Chifukwa chake, ndi chimodzi mwazakudya zomwe zimakondedwa ndi omwe amadya nyama. Poyerekeza ndi nyama yowonda, nyemba zakudaMuli mapuloteni, mafuta ena odzaza, ndi zero cholesterol.

mapuloteniZofunikira pakukulitsa ndikumanga minofu yowonda. Kumbali ina, iwo amene akufuna kutaya mafuta ayenera kulabadira kudya mapuloteni.

Amino Acids ndi Molybdenum

nyemba zakuda amino zidulo ndi molybdenum Iwo ali ndi zakudya zambiri, zomwe zimathandiza kuti mitsempha yathu igwire bwino ntchito. Imodzi mwa mavitamini omwe amapezeka mu nyemba izi ndi folate, yomwe imadziwikanso kuti vitamini B9.

Izi zili ndi gawo lofunikira pakuwongolera ma amino acid ena omwe dongosolo lathu lamanjenje limafunikira. 

Popanda Vitamini B9, anthu amakhala ndi matenda a neurodegenerative monga Alzheimer's and Parkinson's disease. Kuphatikiza apo, molybdenum imapereka magwiridwe antchito abwino a michere 7 m'thupi.

Pomaliza, kafukufuku wawonetsa kuti kudya pafupipafupi kwa mcherewu kumatha kuchepetsa kusabereka komanso kusagwira bwino kwa erectile kwa amuna akulu.

Vitamini B1

Vitamini B1 kapena thiamine amawonjezera kupanga mphamvu. nyemba zakudaNdiwothandiza kwambiri pochepetsa zovuta zamanjenje, mtima ndi kugaya chakudya komanso kwa anthu omwe ali ndi vuto la vitamini B1.

Udindo wina wofunikira wa vitamini B1 ndikuthandizira dongosolo lamanjenje. Ndi vitamini B1, mapangidwe ndi kukhulupirika kwa maselo muubongo zimasungidwa. Pankhaniyi, imalepheretsa kuwonongeka kwa ubongo, makamaka kwa ana aang'ono omwe ali ndi ubongo.

Ubwino wa Nyemba Zakuda

Kusunga thanzi la mafupa

nyemba zakudakuchuluka kwa chitsulo, phosphorous, calcium, magnesium, manganese, zomwe zimalimbikitsa kumanga mafupa ndi chitetezo, Mkuwa ve nthaka Lili.

Kashiamu ndi phosphorous ndizofunikira pa mafupa athu. Kumbali ina, chitsulo ndi zinki zimathandizanso kwambiri kuti mafupa akhale athanzi.

Magnesium amatenga gawo lofunikira pakuphatikizika kwa mapuloteni, kugwira ntchito kwa minyewa, kuwongolera shuga m'magazi, kutulutsidwa kwa ma neurotransmitter, kuwongolera kuthamanga kwa magazi ndi kagayidwe kazakudya.

chitsuloAmapereka chithandizo cha oxygen ku thupi. Uku ndiko kutumizidwa kwa hemoglobini, yomwe imanyamula mpweya wabwino, ku maselo ofiira a magazi ndi zigawo zake.

Ngati munthu adya zochepa kuposa kuchuluka kwachitsulo, mphamvu ya thupi yolimbana ndi maphunziro amphamvu imachepa.

Kuphatikiza apo, kuchepa kwa magazi m'thupi kungayambitse kuwonongeka kwa michere yofunika monga vitamini B12, folate, mkuwa ndi vitamini A.

kuwongolera shuga m'magazi

nyemba zakudaZimathandiza kuti shuga m'magazi asamayende bwino ndi kuphatikiza mapuloteni ndi fiber mmenemo.

Poyerekeza ndi shuga wazakudya zina, mapuloteni ndi fiber zimayenda pang'onopang'ono. Izi zimabweretsa kusuntha kokhazikika kwa kugaya kwathu komwe kumapangitsa kuti zikhale zosavuta kuphwanya zigawo za chakudya ndikuletsa kuchuluka kwa shuga m'magazi.

Maphunziro amtundu wa II shuga mellitus, nyemba zakudawasonyeza kuti ma enzyme a alpha-amylase m'thupi lathu amatha kuchepetsa ntchitoyo.

Kupewa chiopsezo cha matenda a mtima

nyemba zakudaFiber, potaziyamu, folate, vitamini B6 ndi phylonutrium zomwe zimapezeka mu mkungudza zimateteza matenda a mtima mwa kuchepetsa chiopsezo chotenga cholesterol yochuluka kuchokera ku shuga wamagazi.

Mavitamini B6 ndi folate amalepheretsa kukula kwa homocysteine. Kudya kwambiri kwa homocysteine ​​​​kuwononga mitsempha yamagazi yomwe imatha kuyambitsa matenda amtima.

Komano, zigawo za quercetin ndi saponin zimathandiza kuteteza mtima. quercetinNdi gawo loletsa kutupa lomwe limachepetsa chiopsezo cha atherosulinosis komanso kuteteza kuwonongeka kwa LDL cholesterol.

Kuphatikiza apo, kafukufukuyu wawonetsa kuti saponins amatha kuchepetsa lipids m'magazi ndi cholesterol m'thupi lathu.

kukonza chimbudzi

Monga tafotokozera pamwambapa, nyemba zakudaLili ndi fiber yambiri, yomwe imathandizira chimbudzi. 

Kuphatikiza apo, CHIKWANGWANI chimagwira ntchito ngati tsache la m'mimba, ndikusesa zinyalala zonse kuteteza mabakiteriya osagwirizana m'matumbo. Zimalepheretsanso kugaya chakudya monga kudzimbidwa, IBS ndi zina zambiri.

Ofufuza osiyanasiyana atsimikizira kuti fiber imatha kuteteza khansa ya m'matumbo chifukwa cha kuchulukana. Kuphatikiza apo, imasunganso mulingo wa pH wa thupi, kuonetsetsa kuti asidi ndi zamchere zizikhala bwino.

Amathandiza kuchepetsa thupi

nyemba zakuda zopatsa mphamvu Amapereka zopatsa mphamvu 100 pa magalamu 338. Zimakulepheretsaninso kudya kwambiri chifukwa cha fiber yomwe ili nayo. Izi zikutanthauza kuti simudzadya zokhwasula-khwasula zosafunikira zomwe zidzawonjezera ma calories owonjezera.

Chifukwa ili ndi fiber, imapangitsa kuti ikhale yodzaza komanso imakhala ndi zopatsa mphamvu zokwanira nyemba zakuda zakudya Ndi chakudya chomwe chingakondedwe ndi omwe amatero.

Kudya Nyemba Zakuda

Mosiyana ndi zakudya zina, chaka chonse nyemba zakuda angapezeke. nyemba zakuda zamzitini Ngati mukuganiza zogula, sankhani zinthu zomwe zilibe sodium, ndikukhetsa ndi kutsuka nyemba bwinobwino kuti muchotse sodium.

nyemba zouma zakuda Ngati muphika, sambani bwino kuti muchotse fumbi ndi zonyansa zina, n’kuviika m’madzi aukhondo maola asanu ndi atatu kapena khumi musanaphike.

Kuwononga Nyemba Zakuda

Mbeu zonse zimakhala ndi ma galactans ovuta omwe amavuta kuti m'mimba agayidwe. Mwa kuyankhula kwina, ngati mumadya kwambiri, mukhoza kumva mpweya wa m'mimba ndi m'mimba.

nyemba zakuda Muli purine. Kugwiritsa ntchito kwambiri mankhwalawa kungayambitse matenda monga gout ndi mapangidwe a miyala ya impso. Kupatula nyemba, muyenera kuchepetsa kapena kuchepetsa zakudya zina zomwe zili ndi purines.

Anthu ena samva bwino m'mimba akamadya nyemba chifukwa chokhala ndi ulusi wambiri komanso wowuma. Ngati zikukukhumudwitsani, zilowerereni nyemba zakuda zouma usiku wonse musanaphike.

Izi zimathandiza kuchepetsa zinthu zina zomwe zingayambitse mavuto m'mimba, kuphatikizapo gasi ndi kutupa.

Chifukwa;

nyemba zakuda Ndi chakudya chomwe chimapindulitsa kwambiri. Nyemba zazing'onozi zimakhala ndi phindu lalikulu, monga kuthandizira dongosolo lathu la m'mimba kugwira ntchito bwino, kuchepetsa chiopsezo cha matenda monga khansara, shuga, thanzi labwino ndi mafupa osayenera, kusunga zigawo za thupi lathu komanso ngakhale kutaya thupi.