Chii chinonzi Legumes? Benefits uye Features

muriwo, Fabaceae zvibereko kana mhodzi yemhuri yemiti inonzi. Inopedzwa zvakanyanya kutenderera pasirese uye ine hupfumi hwefiber uye B mavitamini.

Inogona kutsiva nyama semuriwo weprotein sosi.

Legumes ine huwandu hwehutano hwakanaka, kusanganisira kuderedza cholesterol, kuderedza mazinga eshuga yeropa uye kuwedzera hutano hwehutachiona hwehutachiona.

muchinyorwa “Chii chinonzi legume”, “Ndedzipi mhando dzema legumes”, “Ndezvipi zvakanakira mbambaira”, “Is legumes protein”, “Ndeapi mapeji ane protein yakawanda” Mibvunzo yakadai seyokuti:

Chii chinonzi Legumes?

muriwo, ine dzinenge 19.500 marudzi akasiyana uye 751 yezvirimwa genera Fabaceae inosanganisira chero muchero kana mbeu yechirimwa mumhuri yayo. Bhinzi, nyemba, nzungu, nzungu ndizvo zvinodyiwa zvakanyanya pasi rose mhando dze legumevashoma vavo.

List of Legumes

Panowanzove nekuvhiringika pamusoro pekuti ndezvipi zvekudya zvinowira muchikamu chelegume. 

Somuenzaniso, Green beans iregume here? Ko peas ndidzo here? Munyere inyemba here? 

muriwo Heino rondedzero yezvikafu zvinowanzoshandiswa zvakarongwa se:

- Bhinzi

– Soya beans

- Green bhinzi

– itsvo bhinzi

– Mapodhi

– Adzuki bhinzi

– bhinzi

– bhinzi nhema

– navy bhinzi

– Bhinzi tsvuku

- Chickpeas

– cowpe

– Clover

- Lentil

- Pea

- Nzungu

Nzungu Unogona kushamisika kuti sei iri pachirongwa ichi. Izvi zvinodaro nekuti, kusiyana nemamwe marudzi enzungu, nzungu dzinokura pasi pevhu uye Fabaceae ndewemhuri yemiti.

Kazhinji legume Kunyangwe ichirondedzerwa senzungu, inoshanda senzungu.

Nutritional Value yeLegumes

Bhinzi, nyemba uye pizi ndiwo makirasi makuru emagumes uye zvese zvakada kufanana kana zvasvika kune izvo zvinovaka muviri.

muriwo Kunze kwekupfuma mune zvese mapuroteni uye fiber, zvakare yakazara nemavhitamini nemamineral. Mazhinji maruva ane ma micronutrients akadai se folate, iron, magnesium, phosphorus, manganese uye potassium.

Mamwe anewo yakawanda mhangura, zinc, calcium, B mavhitaminzi uye selenium.

Semuenzaniso, imwe kapu yelentil inopa 90 muzana yefolate yako yemazuva ese uye 37 muzana yesimbi yako inoda pazuva.

Mamwe marudzi ebhinzi anewo matsime akanaka e antioxidants. Somuenzaniso, bhinzi nhema, bhinzi tsvuku, itsvo bhinzi dzine anthocyanins; makomisheni aya ndiwo mamwe macompounds anowanikwa mukudya kwakasviba semabheriya, red cabbage uye eggplant.

Naizvozvo, nyemba dzinosangana zvinenge zvese zvinovaka muviri zvinodiwa nemuviri. 

Ndeapi Mabatsiro eLegumes?

Yakakwirira muprotein

Mazhinji maruva ane huwandu hwakakwana hweamino acids uye chirimwa-based proteinNdiyo imwe yezvakanakisa zviwanikwa.

Semuyenzaniso, kapu imwe chete yehuku nebhinzi ine 15 magiramu eprotein.

Protein inoonekwa sechikamu chakakosha chekudya uye inotamba mabasa akakosha ekushanda kwesero uye kukura kwemhasuru.

Naizvozvo, muriwo inova yakakosha mukudya kwevegan uye yemuriwo uye inoshandiswa sesosi huru yemapuroteni kune vanhu ava.

Kudya mapuroteni akakwana kunodzvinyirira chido, kunopa satiety; Nekuda kwezvinhu izvi, zvinobatsira kuderedza uremu.

Inodzikamisa shuga yeropa

Imwe ongororo yakatarisa kudya kwevanhu 2.027 uye kudyiwa kwe legumeakawana kuti min yakabatanidzwa nekudzikisa mazinga ehuga. 

Izvi zvinodaro nekuti, muriwoIyo ine fiber yakawanda, iyo inobatsira kudzora mazinga eshuga nekudzora kunyura kweshuga muropa. 

Fiber inovandudzawo kukwanisa kushandisa insulin, hormone inokonzera kutakura shuga kubva muropa kuenda kumasero, zvakanyanya.

Legumes inobatsira kuderedza uremu

muriwoNekuda kweprotein yayo uye fiber yemukati, inogona kubatsira kuonda. Fiber inofamba zvishoma nezvishoma mudumbu rekudya, izvo zvinogona kuderedza nzara uye kutsigira uremu kudzora.

Saizvozvo, protein ndiyo ihomoni inotarisira kukurudzira nzara kubatsira kubata chishuwo uye kudya kwekudya. ghrelin anoedza kuderedza chiyero chavo.

Inobatsira kune hutano hwemoyo

muriwoinogona kuderedza zvakasiyana-siyana zvengozi yechirwere chemwoyo kubatsira kuchengetedza mwoyo une utano uye wakasimba.

Somuenzaniso, chidzidzo chikuru kudya nyembayakaratidza kuti inogona kuderedza mazinga ehuwandu uye "yakaipa" LDL cholesterol, iyo yose iyo inokosha inobatsira kuhosha yemwoyo. 

Inogonawo kubatsira kudzikisa triglycerides, kuderedza BP uye kuderedza zviratidzo zvakasiyana-siyana zvekuzvimba kubatsira hutano hwemoyo.

inovandudza kugaya

Daily kudya nyembaInobatsira kune hutano hwekudya. Tsvakurudzo, muriwo Zvidzidzo zvinoratidza kuti kuwedzera fiber kudya kwako nezvokudya zvakadai se: intestinal ulcers, diverticulitis, hemorrhoids uye gastroesophageal reflux chirwere (GERD) inogona kubatsira kubata nekudzivirira matambudziko akasiyana-siyana. 

Inobatsira kudzivirira kuvimbiswa

muriwoIzvi zvikafu zvakakwirira-fiber izvo, kuwedzera kune yavo inonakidza mapuroteni emukati, anogona kubatsira kusimudzira hutano cholesterol mazinga uye hutano hwemoyo wese.

Semuenzaniso, imwe kapu yemhashu yakabikwa ine magiramu gumi nematanhatu efiber.

Kana iwe uchidya fiber, inofamba zvishoma nezvishoma kuburikidza nemudumbu rako uye inowedzera yakawanda kune chituru kuti ibatsire kupfuura. Izvi zvinonyanya kubatsira kana zvasvika pakuvhara.

Kuwedzera fiber kudya kunobatsira kudzivirira kuvimbiswa.

Inogona kubatsira kurwisa cancer

Zvakawanikwa kubva muongororo yakaitwa muna 2019, kudyiwa kwe legume vakawana rutsigiro rwekubatana pakati pegomarara nekudzivirira kufa kubva kugomarara. 

Ongororo imwe cheteyo yakawanawo kuti kunwa bhinzi nguva dzose kwaive nenjodzi yakaderera yerufu kubva kuchirwere chemoyo.

Maererano neAmerican Cancer Institute, muriwomu fiber, resistant starch uye phenolic compounds zvose zvinogona kutsigira kukura kwehutano-hunokurudzira gut bacteria (iyo microbiome), kubatsira kuvandudza kushanda kwekudzivirira muviri, uye kurwisa kenza nezvimwe zvirwere zvisingaperi. 

Bhinzi ine fiber yakawanda uye inogona kunyanya kudzivirira kubva kune colorectal cancer uye ine antioxidants, mamwe anobatsira kurwisa mahara radical kukuvara.

Ndeapi Maitiro Akashata eLegumes?

Antinutrients

muriwoKunyangwe iine zvakawanda zvakanaka zvehutano, kune zvakare zvimwe zvisina kunaka zvimiro izvo zvinofanirwa kutariswa.

muriwo Iine "antinutrients," kana makomisheni anogona kukanganisa kutorwa kweakakosha mamicronutrients akadai sesimbi uye calcium.

muriwoInonyanya kuzivikanwa inoenderera mberi inowanikwa muU.S. ndeye phytic acid, iyo huru yekuchengetedza fomu ye phosphorus inowanikwa muzvokudya zvakadai sezviyo, nyemba, uye nzungu.

Phytic acid Inogona kusunga kune mamwe maminerari akadai sesimbi, zinc, calcium, magnesium uye manganese uye kudzivirira kubatwa kwavo.

Nokufamba kwenguva izvi kazhinji legume Inogona kukonzera kushomeka kwekudya muvanhu vanoidya. Chirwere ichi chinowanzobata vanodya miriwo. 

Lectins, muriwoNdiyo imwe mhando yeantinutrient inowanikwa mukati Lectins inoramba kugayiwa uye inogona kutokuvadza chirairo chedumbu kana ichidyiwa yakawanda.

Nokushandisa nzira dzakakodzera dzekugadzirira muriwoIzvo zvinokuvadza zvinokonzerwa nemaantinutrients muzvokudya zvinogona kuderedzwa. Kunyorova uye kufashaira ndedzimwe nzira idzi.

Legumes inoda kubikwa

Zvizhinji legume mhando yakachengeteka kunwa uye kazhinji haina njodzi yehutano. Asi kudya bhinzi mbishi kana isina kubikwa kunogona kuva nengozi zvikuru.

kunyanya itsvo bhinziine phytohemagglutinin, rudzi rwelectin ine chepfu kana ichidyiwa yakawanda. Nyaya dze phytohemagglutinin poisoning dzakataurwa semugumisiro wekudya bhinzi yeitsvo isina kuibva kana isina kubikwa.

Kubika bhinzi yeitsvo kunobvisa phytohemagglutinin yayo uye inobvisa huturu hwayo. 

allergies

Sezvo nyemba dzine huwandu hwakanaka hwemakhahydrates, vane chirwere cheshuga vanofanira kuadya zvine mwero uye nekuchenjerera.

Zvekudya zvakadzikama, zveropa-shuga-zvinodzikamisa muriwoPatanidza nemiriwo isina-starchy, yakaderera-GI michero, uye yakaonda mapuroteni masosi.

Vamwe vanhu vanogonawo kusawirirana nedzimwe mhando dzema legumes. Semuenzaniso, nzungu chinhu chakajairika uye chinogona kukonzera zviratidzo zvakaita semikoko, kufema uye kunyange kusimba pahuro.

nyemba Kana iwe ukaona chero zviratidzo zvakashata mushure mekudya, rega kudya uye bvunza chiremba nekukurumidza.

Legumes High muProtein

Chickpeas

ChickpeasIyo yakanaka sosi yefiber uye mapuroteni.

Zvidzidzo zvakawanda zvesainzi, senge chickpeas muriwoyakaratidza kuti inogona kubatsira nekuderedza uremu, njodzi dzechirwere chemoyo, uye mazinga angangoita kenza, kunyanya kana akatsiviwa nenyama tsvuku mukudya.

Zvokudya zvekapu imwe (164 magiramu) yehuku yakabikwa ndezvizvi:

Calories: 269

Mapuroteni: 14.5 gramu

Fiber: 12.5 gramu

Folate (vitamini B9): 71% yeRDI

Manganese: 84% yeRDI

Mhangura: 29% yeRDI

Iron: 26% yeRDI

Chickpeas inonyanya kubatsira mukuderedza shuga yeropa uye kuvandudza insulin senitivity kana ichienzaniswa nezvimwe zvekudya zvakanyanya-carb.

Muchidzidzo chevakadzi ve19, avo vakadya chikafu chine magiramu makumi mashanu epizi vaive neshuga yeropa uye insulin yakaderera zvakanyanya pane avo vaidya huwandu hwechingwa chichena kana zvimwe zvekudya zvine gorosi.

Saizvozvo, imwe ongororo mu45 vanhu yakaratidza kuti kudya 12 magiramu echickpeas pavhiki kwemavhiki gumi nemaviri kwakaderedza zvakanyanya insulin mazinga.

Kudya chickpeas kunogonawo kuwedzera cholesterol yeropa.

Zvimwe zvidzidzo zvakaratidza kuti chickpeas inogona kuderedza zvose cholesterol yakazara uye "yakaipa" yakaderera-density lipoprotein (LDL) cholesterol, iyo inokonzera njodzi yehosha yemwoyo.

Mabhakitiriya anobatsira ari mumatumbu anoita basa rakakosha mune zvakawanda zvehutano, ndosaka kudya chikafu chine hushamwari chine fiber kunobatsira zvakanyanya.

Tsvakurudzo dzinoverengeka dzakaratidza kuti kudya chickpeas kunogona kubatsira kuvandudza gut basa uye kuderedza huwandu hwehutachiona hwakashata mumatumbo.

Lentil

Lentil, mapuroteni ezvinomera; Icho chikafu chakakosha kune soups uye salads. Iinewo mamwe mabhenefiti ehutano.

Izvo zvinovaka muviri zvekapu imwe (198 gramu) yemhashu yakabikwa ndeyotevera:

Calories: 230

Mapuroteni: 17.9 gramu

Fiber: 15.6 gramu

Folate (vitamini B9): 90% yeRDI

Manganese: 49% yeRDI

Mhangura: 29% yeRDI

Thiamine (vitamini B1): 22% yeRDI

Zvakafanana nehuku, nyemba dzinogona kubatsira kudzikamisa shuga yeropa zvichienzaniswa nezvimwe zvekudya.

Muongororo yakaitwa nevarume makumi maviri nevana, avo vakapihwa pasta nematomatisi muto waidya zvishoma uye vaive neshuga yakaderera pane avo vaidya kudya kumwe chete vasina nyemba.

Mabhenefiti aya anogona kunge ari nekuda kwezvinokonzeresa zvenyemba paura.

Zvimwe zvidzidzo zvakaratidza kuti lentils inogona kubatsira kugaya uye kudzivirira spikes mushuga yeropa, zvichibatsira kuhutano hwematumbu nekuvandudza kushanda kwebowel uye kudzikamisa chiyero chiri kubuda mudumbu.

pizi

Imwe mu pizi legume typeuye kune marudzi akasiyana. Zvokudya zvekapu imwe (160 gramu) yepizi yakabikwa ndezvizvi:

Calories: 125

Mapuroteni: 8,2 gramu

Fiber: 8.8 gramu

Folate (vitamini B9): 24% yeRDI

Manganese: 22% yeRDI

Vitamin K: 48% yeRDI

Thiamine (vitamini B1): 30% yeRDI

zvimwe zvakawanda legume Kufanana nepizi, peas inzvimbo yakanaka kwazvo yefiber uye mapuroteni. Zvidzidzo zvakawanda zvakaratidza kuti pea fiber ine huwandu hwehutano hwakanaka.

Chimwe chidzidzo chevanhu makumi maviri nevatatu vaive vakafuta uye vaine cholesterol yakakwira vakadya magiramu makumi mashanu eupfu hwepizi pazuva kwemazuva makumi maviri nemasere, uye vakawana kuderera kwakanyanya mukudzivirira insulin uye mafuta emudumbu zvichienzaniswa nehupfu hwegorosi.

Pea hupfu uye pea fiber zvakaratidza zvikomborero zvakafanana mune zvimwe zvidzidzo nekuderedza kukwira kwe insulini uye shuga yeropa mushure mekudya, kuderedza ropa triglycerides, uye kuwedzera manzwiro ekuzara.

Pea fiber inogonawo kugadzirisa hutano hwematumbu, sezvo faibha ichidyisa mabhakitiriya ane hutano mumatumbu. Imwe ongororo yakaratidza kuti inogona kuwedzera stool frequency uye kuderedza laxative kushandiswa muvanhu vakura.

Uyewo mumatumbulactobacilli ve Bifidobacteria Inogonawo kubatsira kukura kwemabhakitiriya ane utano, akadai Aya mabhakitiriya anoburitsa mapfupi-chain mafuta acids anobatsira kusimudzira hutano hwematumbo.

Bean bhinzi

itsvo bhinzi zvakanyanya kudyiwa nyembaNdiyo imwe yezvakanakisa uye inowanzodyiwa nemupunga. Hune humwe hutano hwakanaka.

Kuvaka muviri kwekapu imwe (256 gramu) yebhinzi yeitsvo yakabikwa:

Calories: 215

Mapuroteni: 13.4 gramu

Fiber: 13,6 gramu

Folate (vitamini B9): 23% yeRDI

Manganese: 22% yeRDI

Thiamine (vitamini B1): 20% yeRDI

Mhangura: 17% yeRDI

Iron: 17% yeRDI

Chikafu chakapfuma mufibre, sebhinzi yeitsvo, zvinononotsa kupinda kweshuga muropa nekudaro zvinogona kubatsira kudzikira kweshuga.

Ongororo yakaitwa pavanhu gumi nevanomwe vane chirwere cheshuga cherudzi rwechipiri yakaratidza kuti kudya bhinzi dzeitsvo kunoderedza zvakanyanya kukwira kweshuga muropa zvichienzaniswa nemupunga chete.

Pamwe chete neshuga yepamusoro yeropa, kuwedzera uremu chinhu chinokonzera chirwere cheshuga uye metabolic syndrome, asi itsvo bhinzi dzine mukana wekudzikisa izvi zvine njodzi.

Soyabhinzi

Soybeansimhando ye legume inowanzodyiwa muAsia. Iine hutano hwakasiyana-siyana.

Zvokudya zvinovaka muviri zvekapu imwe (172 gramu) yesoya beans yakabikwa ndezvizvi:

Calories: 298

Mapuroteni: 28.6 gramu

Fiber: 10,3 gramu

Manganese: 71% yeRDI

Iron: 49% yeRDI

Phosphorus: 42% yeRDI

Vitamin K: 41% yeRDI

Riboflavin (vitamini B2): 29% yeRDI

Folate (vitamini B9): 23% yeRDI

Kuwedzera kune izvi zvinovaka muviri, soya bhinzi ine yakakwira ma antioxidants anonzi isoflavones, ayo anokonzeresa akawanda ehutano hwavo.

Pane humbowo hwakawanda hunoratidza kuti isoflavones musoya inoderedza njodzi yegomarara.

Zvisinei, zvizhinji zvezvidzidzo izvi zvaive zvekucherechedza, zvichireva kuti kudya kwevatori vechikamu kwaisadzorwa, saka panogona kunge paine zvimwe zvinokanganisa njodzi yegomarara.

Chidzidzo chikuru chinosanganisa mhedzisiro yezvimwe zvidzidzo makumi maviri neimwe zvakawana kuti kudya kwakawanda kwesoya beans kwakabatana ne21% yakaderera njodzi yemudumbu uye mamwe magomarara emudumbu. Soya bhinzi yairatidzika kuva inoshanda zvikuru muvakadzi.

Imwe ongororo yakawana mhedzisiro yakafanana yesoya mugomarara rezamu. Zvisinei, mhedzisiro iyi yaive shoma uye mhedzisiro yacho haina kujeka.

Zvizhinji zvezvibatsiro izvi zvinogona kunge zvichikonzerwa nekuti soy isoflavones ndeye phytoestrogens. Izvi zvinoreva kuti vanogona kutevedzera maitiro eestrogen mumuviri, ayo anowanzo kuderera panguva yekuenda kumwedzi.

Ongororo huru yevakadzi makumi mana nenhatu mushure mekuenda kumwedzi vakawana kuti kutora isoflavone kwemakore maviri kwakadzora zvakanyanya kudzikiswa kwehutano hwemapfupa hunoitika panguva yekuenda kumwedzi, pamwe necalcium uye vhitamini D.

Soy protein uye soy phytoestrogens inogona kubatsira kuderedza huwandu hwenjodzi dzechirwere chemoyo, kusanganisira kukwira kweropa uye cholesterol yeropa.

Nzungu

Nehunyanzvi kutaura, nzungu hadzisi nzungu chaidzo. legume classified as.

NzunguIyo yakanaka sosi yemafuta monounsaturated, polyunsaturated mafuta, mapuroteni uye B mavitamini.

Izvo zvinovaka muviri zve 73 gramu yenzungu ndezvizvi:

Calories: 427

Mapuroteni: 17,3 gramu

Fiber: 5,9 gramu

Mafuta akazara: 5 gramu

Manganese: 76% yeRDI

Niacin: 50% yeRDI

Magnesium: 32% yeRDI

Folate (vitamini B9): 27% yeRDI

Vitamin E: 25% yeRDI

Thiamine (vitamini B1): 22% yeRDI

Nekuda kwehuwandu hwemafuta emonounsaturated, nzungu dzine huwandu hwehutano hwakanaka.

Ongororo dzakakura dzakakura dzekucherechedza dzakawana kuti kudya nzungu kunoderedza njodzi yerufu kubva kune zvakawanda zvakasiyana zvikonzero, zvinosanganisira chirwere chemoyo, sitiroko, kenza, uye chirwere cheshuga.

Zvimwe zvidzidzo zvakaongorora kushanda kwenzungu pacholesterol yeropa.

Ongororo yevakadzi vane high blood cholesterol yakawana kuti avo vaidya nzungu pakudya kwakaderera-mafuta kwemwedzi mitanhatu vaive necholesterol yakaderera uye yakaderera "yakaipa" LDL cholesterol kana ichienzaniswa neyakajairwa yakaderera-mafuta kudya.

Ndeapi ma legumes aunoda kudya? Unobika sei mbambaira? Unotota here kana kuvira?