Adzuki Beans Benefits, Kukuvadza uye Nutritional Value

adzuki beansimhando duku yebhinzi inorimwa muEast Asia yose neHimalayas. Kunyangwe mune akati wandei mamwe mavara, red adzuki beans Ndiyo yakasiyana-siyana inonyanya kuzivikanwa.

Adzuki beansIine mabhenefiti akasiyana-siyana, kubva kuhutano hwemoyo uye kurasikirwa nekurema kusvika pakuvandudza kugaya uye njodzi yakaderera yechirwere cheshuga. 

Chii chinonzi Adzuki Beans?

adzuki beans (Vigna angularis) Inowanikwa kuChina uye yakarimwa muJapan kweanenge makore 1000. Nhasi kune nzvimbo dzakarimwa munzvimbo dzinodziya dzeTaiwan, India, New Zealand, Korea, Philippines neChina.

adzuki beans Yakapfuma mukudya fiber, mapuroteni, iron, calcium uye folate uye ine hunhu hunosimbisa. Zvakare, nekuda kweiyo yakaderera glycemic index adzuki beansNdicho chikafu chesarudzo chevakadzi vari kumwedzi, vanhu vane chirwere cheshuga uye kufutisa.

adzuki beans Kabhinzi kadiki, ovhari, katsvuku, yakaoma. adzuki beans inowanikwa mune yakasviba tsvuku, maroon, dema uye dzimwe nguva mavara machena.

Nutritional Value yeAdzuki Beans

Sezvakaita bhinzi zhinji, adzuki beans Iyo ine zvakare fiber, mapuroteni, yakaoma carbohydrates uye inobatsira chirimwa makomisheni. A zana magiramu kushumira ane izvi zvinovaka muviri: 

Calories: 128

Mapuroteni: 7.5 gramu

Mafuta: asingasviki 1 gramu

Carbs: 25 gramu

Fiber: 7.3 gramu

Folate: 30% yehuwandu hwezuva nezuva (DV)

Manganese: 29% yeDV

Phosphorus: 17% yeDV

Potassium: 15% yeDV

Mhangura: 15% yeDV

Magnesium: 13% yeDV

Zinc: 12% yeDV

Iron: 11% yeDV

Thiamine: 8% yeDV

Vitamin B6: 5% yeDV

Riboflavin: 4% yeDV

Niacin: 4% yeDV

Pantothenic acid: 4% yeDV

Selenium: 2% yeDV 

Rudzi urwu rwebhinzi rune huwandu hwakanaka hwezvirimwa zvinobatsira zvinokwanisa kudzivirira muviri kubva mukuchembera nezvirwere. antioxidant inopa.

Zvidzidzo, adzuki beansInoti ine 29 mhando dzakasiyana dze antioxidants uye chimwe chezvakapfuma chikafu maererano ne antioxidants.

Semamwe marudzi ebhinzi, adzuki beans kuderedza kukwanisa kwemuviri kutora zvicherwa antinutrient rine. Nokudaro, inofanira kunge yakanyoroveswa isati yabika. Nokudaro, chiyero cheantinutrients chinoderera.

Ndezvipi Zvakanakira Adzuki Beans?

inovandudza kugaya

Idzi bhinzi dzvuku dzinovandudza kugaya uye hutano hwematumbo. Nekuti bhinzi inonyanya soluble fiber uye resistant starch akapfuma mu Aya mafiber anopfuura asina kugezwa kusvika asvika muura, achishanda sechikafu cheiyo yakanaka gut bacteria.

Kana mabhakitiriya ane hushamwari achidya fiber, matumbo ane hutano, njodzi yekenza yekoloni inoderedzwa uye, sebutyrate, short cheni mafuta acids zvinoitika.

Mukuwedzera, zvidzidzo zvemhuka adzuki beansInotaridza kuti iyo yakakwira antioxidant yemukati ye cannabis inogona kuderedza kuzvimba kwemukati uye kurerutsa kugaya.

Inoderedza njodzi yechirwere cheshuga

Mhando yebhinzi iyi inodzikisira njodzi yechirwere cheshuga cherudzi rwechipiri. Iyo ine chikamu chakapfuma mu fiber, iyo inobatsira kuvandudza insulin senitivity uye kudzivirira shuga yeropa spikes mushure mekudya.

Test tube uye zvidzidzo zvemhuka adzuki beansInotaura kuti puroteni iri muchiropa inogona kuvhara chiito chemukati alpha-glucosidases.

Alpha glucosidases ienzyme inodiwa kuputsa makabhohaidhiretsi kuita mashuga madiki, ari nyore kunyura. Naizvozvo, kuvhara chiito chavo kunodzivirira shuga yeropa, sevamwe vane chirwere cheshuga.

Inobatsira kuderedza uremu

adzuki beans Icho chikafu chinogona kudyiwa panguva yekurasikirwa kwekurema. Humwe humbowo hunoratidza kuti makomisheni anowanikwa murudzi urwu rwebhinzi anogona kuvandudza kutaura kwemajini anoderedza nzara uye kuwedzera manzwiro ekuzara.

Yedza chubhu uye zvidzidzo zvemhuka zvakare adzuki beans inoratidza kuti mamwe makomisheni ari muzvinyorwa zvayo anogonawo kubatsira mukurasikirwa nehuremu.

Pamusoro pezvo, yakapfumawo muprotein nefiber, maviri angangoita uremu-kurasikirwa nekudya kunoderedza nzara uye kuwedzera satiety.

Inodzivirira hutano hwemoyo

Bhinzi idzi dzinobatsira pautano hwemoyo. Test tube uye zvidzidzo zvemhuka adzuki beans maextracts ekudzikisa BP, pamwe nekudzikisa triglyceride, yakazara uye "yakaipa" LDL cholesterol mazinga, uye mashoma emafuta anoiswa muchiropa.

Zvidzidzo zvevanhu zvakare nguva dzose legume Inobatanidza kushandiswa kwayo nechepasi cholesterol mazinga uye nengozi yakaderedzwa yechirwere chemoyo.

Zvakare, miedzo inodzorwa zvisina tsarukano inoshuma kuti kudya bhinzi kunogona kuderedza njodzi dzehosha yemoyo, kusanganisira BP, cholesterol, uye triglycerides.

Inobatsira kune hutano hweitsvo

adzuki beansine fiber yakawanda yekudya - ingangoita 25g pamukombe (mubhinzi mbishi). Iyo inewo ine mwero huwandu hweakasimba antioxidant phytochemicals senge polyphenols uye proanthocyanidins.

adzuki beansIko kusanganiswa kwekuita kwefiber uye antioxidants mairi kunopisa reactive uye kusingadiwi mahara radicals uye kunodzivirira kupinza kwezvimba-zvinokonzera macrophages (immune system masero).

mari yakakwana kudya adzuki beansInochengetedza itsvo kubva mukuzvimba, kukuvara uye kupera zvachose.

Inopa mapfupa akasimba uye inowedzera tsandanyama

Nezera, mapfupa uye tsandanyama zvinowanzorasikirwa nesimba razvo, simba rekugadzirisa kana kuporesa. Kurasikirwa uku kunoguma neosteoporosis uye kuderera kwemhasuru, kunyanya muvakadzi vanopedza kuenda kumwedzi.

Yakabikwa adzuki beans kana zvinyorwa zvine bioactive components senge saponins uye makatechini. Izvi zvinongedzo zvinodzoreredza kuenzana kwebhonzo resorption uye kuumbwa kwemapfupa muvanhu vane osteoporosis uye kuvadzivirira kubva mukuzvimba uye kupera zvachose.

Kapu imwe mbishi adzuki beans Iine inenge 39 g yeprotein. A low-carb high-protein diet inobatsira kuvaka tsandanyama. 

Nekuti zvinotora nguva yakawanda nesimba kuti muviri ugaye mapuroteni, adzuki beansSezvo iine yakaderera glycemic index, iwe uchanzwa wakazara, wakareruka uye wakawedzera simba.

Inoderedza cholesterol

Kunwa adzuki bhinzi soup Inoderedza serum triglyceride mazinga, inodzivirira yakaipa cholesterol (LDL) kuunganidza, uye inodzivirira chiropa kubva pakuzvimba kana kukuvara.

adzuki beansIyo proanthocyanidins uye polyphenols mairi inodzivisa kugadzirwa kwepancreatic enzymes. Aya ma enzymes (kunyanya lipases) ndiwo anokonzera kutorwa kwe lipids mumatumbo.

Nekuda kwekuderedzwa kunyura, ropa triglyceride uye cholesterol mazinga akadzikira. Kana paine mashoma lipids uye triglycerides, pane yakaderera peroxidation kana chepfu masara anorwisa chiropa.

Inopa chiropa detoxification

Adzuki bhinzi muhuwandu hwakanyanya molybdenum Iyo ine yakasarudzika mineral inozivikanwa se Iyo trace mineral uye haiwanikwe mune zvakawanda zvekudya, asi inoita basa rakakosha mukubvisa chiropa. hafu chikamu adzuki beans Inotopa 100% yemazuva ese inokurudzirwa kutora molybdenum.

Inobatsira kuderedza hurema hwekuzvara

adzuki beans Yakapfuma mu folate, inova chikafu chakakosha panguva yekuzvitakura uye inoderedza njodzi yekukanganisa neural tube. 

Inorwisa cancer maseru

Ongororo dzeTest-chubhu dzinoratidza kuti bhinzi idzi dzinogona kushanda zvakanyanya kudarika dzimwe bhinzi pakudzivirira kupararira kwemasero egomarara muura, zamu, ovary, nemumwongo webhonzo. 

Chii chinonzi Adzuki Beans Kukuvadza?

adzuki beans Chinonyanya kukonzerwa nekudya igasi. Chaizvoizvo adzuki beansimwe yebhinzi dziya dziri nyore kugaya.

Pfungwa Dzekufunga Paunenge Uchibika Adzuki Beans

- adzuki beansUsati waibika, unofanira kuinyudza kweinenge awa kana maviri. Nokudaro, ronga zvokudya zvako maererano.

– Kunyorova nekugezwa adzuki beansIfashaidze pakupisa kukuru kwemaminetsi angangoita makumi matatu. Pressure kubika isarudzo inokurumidza yekutora bhinzi nyoro.

– Unogona kuchengeta adzuki bhinzi dzakabikwa mufiriji kuti ushandise kwenguva refu.

Semagumo;

adzuki beans Ihombe huru yezvikafu zvakakosha, mavhitamini nemamineral uye inoshandiswa kugadzira tsvuku bhinzi paste.

Yakazara neprotein, fiber, folate, manganese, phosphorus, potassium, mhangura, magnesium, zinc, iron, thiamine, vitamin B6, riboflavin, niacin, calcium, nezvimwe.

Inobatsira kubata chirwere cheshuga, kuwedzera antioxidant kudya, kuwedzera tsandanyama, kuvandudza hutano hwemoyo uye kubata uremu.