Benefits of Kidney Beans - Nutritional Value and Harms of Kidney Beans

Pakati pezvibatsiro zvebhinzi yeitsvo, inoita seitsvo, kudzivirira kwayo kubva kuzvirwere zvemoyo ndiyo inonyanya kukosha. Icho chikafu chinogona kudyiwa nevarwere vane chirwere cheshuga. Inobatsira panguva yekuzvitakura uye inobatsira kuderedza uremu.

Kidney beans imhando ye legume beans. Iyo yakakosha sosi yemapuroteni anonyanya kudyiwa pasi rese. Kune marudzi akasiyana-siyana ane maitiro akasiyana uye mavara. Semuyenzaniso; chena, kirimu, nhema, tsvuku, yepepuru, ine mavara, ine mitsetse uye ine mavara...

Chii chinonzi Kidney Bean?

Kidney beans imhando yebhinzi yakaita seitsvo. Yakapfuma muprotein. Protein yainayo ipuroteni yezvirimwa yakapfuma inobatsira kuvaka mhasuru. Iyo fiber iri muitsvo bhinzi inovandudza kugaya uye inodzivirira kubva kugomarara rakaita se colorectal cancer. Iine zvinovaka muviri zvakakosha sesimbi, mhangura, folate uye manganese inobatsira kushanda kwakasiyana kwakakosha mabasa emuviri.

Kidney Beans Nutritional Value

itsvo bhinzi dzinonyanya kuumbwa nemacarbohydrates uye fiber. Izvo zvakare zvakanaka protein ndiko kunobva. Kukosha kwekudya kwe90 gramu yebhinzi yakabikwa yeitsvo ndeyotevera;

• Calories: 113.5
• Mafuta: 0.5g
• Sodium: 198 mg
• Carbohydrates: 20g
• Fiber: 6.7g
• Shuga: 0.3g
• Mapuroteni: 7.8g
• Iron: 2.6mg
• Potassium: 356.7mg
• Folate: 115.1mcg
• Vitamin K: 7.4 mcg

itsvo bhinzi mapuroteni

itsvo bhinzi dzine protein yakawanda. Imwe kapu yebhinzi yeitsvo yakabikwa (177 g) ine magiramu gumi nemashanu eprotein, inova 27% yehuwandu hwekoriori. Hunhu hwekudya kwemapuroteni ebhinzi hwakaderera pane mapuroteni emhuka. Protein inonyanya kuzivikanwa mubhinzi yeitsvo ndeye "phaseolin", iyo inogona kukonzera kusawirirana muvanhu vane hanya. Iinewo mapuroteni akadai selectin uye protease inhibitors. 

Kidney Beans Carbohydrate Value

itsvo bhinzi dzinonyanya kuumbwa nemacarbohydrates. mugumbo uyu makabhohaidhiretsiStarch, iyo inoita 72% yehuwandu hwekoriori. Starch inonyanya kuumbwa neamylose uye cheni refu dzeglucose inonzi amylopectin. Kidney starch inononoka kugaya carbohydrate. Zvinotora nguva yakareba kugaya uye inopa kuderera uye zvishoma nezvishoma kuwedzera kweshuga yeropa kupfuura mamwe marudzi emashizha, izvo zvinoita kuti bhinzi dzeitsvo dzinyanye kubatsira vanhu vane chirwere cheshuga. Iyo glycemic index yeitsvo bhinzi zvakare yakaderera.

Kidney bhinzi ine fiber

Legume iyi ine fiber yakawanda. inoita basa rinokosha mukuderedza uremu  resistant starch inosanganisira. Iyo ine zvakare insoluble fibers inozivikanwa se alpha-galactosides, iyo inogona kukonzera manyoka uye gasi mune vamwe vanhu.

Inodzivirira starch uye alpha-galactosides, prebiotic inoshanda se Yakaviriswa nemabhakitiriya anobatsira, anopfuura nemudumbu kusvika asvika mucolon, zvichikurudzira kukura kwavo. Kuviriswa kwemafiber aya ane hutano kunoguma nekuumbwa kwepfupi-chain mafuta acids akadai sebutyrate, acetate uye propionate. Izvi zvinovandudza hutano hwekoloni uye zvinoderedza njodzi yekenza yekoloni.

Mavhitamini uye zvicherwa muitsvo bhinzi

itsvo bhinzi dzakapfuma mavhitaminzi akasiyana-siyana uye zvicherwa; 

• Molybdenum: Icho chinhu chekutevera chinowanikwa kunyanya mumbeu, zviyo uye nyemba. molybdenum maererano nepamusoro.

• Folate: Folic acid Folate, inozivikanwawo sevhitamini B9 kana vhitamini BXNUMX, inonyanya kukosha panguva yekuzvitakura. 

• Simbi Iminerari yakakosha ine mabasa akakosha mumuviri. DemirInonyanya kubatwa zvakanyanya nekuda kweiyo phytate yemukati muitsvo bhinzi.

• Mhangura: Iyo antioxidant trace element iyo inowanzo kuwanikwa pamazinga akaderera. Pamwe chete nebhinzi yeitsvo, yemhangura Zvokudya zvakanakisisa ndezve offal, gungwa uye nzungu.

• Manganese: Inowanikwa zvakanyanya muzviyo, nyemba, michero nemiriwo. 

• Potassium: Icho chikafu chakakosha chinogona kuva nemigumisiro yakanaka pahutano hwemwoyo.

• Vitamin K1: Vitamin K1, inozivikanwawo se phylloquinone, yakakosha pakuvhara ropa. 

• Phosphorus: Iminerari inowanikwa mune zvinenge zvese zvekudya. 

Mishonga yezvirimwa inowanikwa mubhinzi dzeitsvo

itsvo bhinzi dzine marudzi ese ebioactive chirimwa makomisheni anogona kuve neakasiyana hutano mhedzisiro. 

• Isoflavones: Iwo ma antioxidants anowanikwa muhuwandu hwakawanda musoya beans. Nekuti dzakafanana nehomoni yechikadzi estrogen phytoestrogens classified as. 

• Anthocyanins: Mhuri yema antioxidants ane mavara anowanikwa mumakwati ebhinzi yeitsvo. Ruvara rwebhinzi tsvuku runonyanya kukonzerwa neanthocyanin inozivikanwa se pelargonidin.

• Phytohemagglutinin: Muitsvo bhinzi mbishi, kunyanya tsvuku lectin iripo muhuwandu hwepamusoro. Inopera nekubika. 

• Phytic acid: Phytic acid (phytate), inowanikwa mumhodzi dzose dzinodyiwa, inokanganisa kubatwa kwemaminerari akasiyana-siyana akadai sesimbi uye zinc. kunwisa bhinzi phytic acid inoderedza zvirimo.

• Starch blockers: Kirasi ye lectins inozivikanwawo se alpha-amylase inhibitors. Inodzivisa kana kunonoka kutorwa kwemakhahydrates mumugwagwa wekudya, asi inova isina kugadzikana nekubika.

Zvakanakira Kidney Beans

• Inobatsira kurapa chirwere cheshuga

Chimwe chezvakanakira bhinzi yeitsvo ndechekudzora huwandu hweshuga. Iinewo soluble uye insoluble fiber, zvose zvinodzivirira shuga yeropa kubva pakukwira. Insoluble fiber inoderedza cholesterol. High cholesterol nderimwe dambudziko rine chirwere cheshuga. Nekuda kweiyo yakaderera glycemic index, itsvo bhinzi ndechimwe chezvokudya zvinogona kudyiwa nevanorwara neshuga.

• Inodzivirira moyo

itsvo bhinzi dzinoderedza njodzi yechirwere chemoyo. Inoderedza cholesterol yakaipa, iyo inokonzera njodzi yehosha yemwoyo. Mukuwedzera, inowedzera cholesterol yakanaka. Yakapfumawo mu potassium, chimwe chikafu chinokosha chinodzora BP. 

• Inodzivirira cancer

Kidney bhinzi ndiwo ane ma antioxidants anobatsira kurwisa cancer. Iyo fiber yainayo inobatsira kurwisa marudzi akasiyana egomarara rekugaya. Zvidzidzo zvakabatanidza kudyiwa kweflavonol yakakura kune njodzi yakaderedzwa yegomarara. itsvo bhinzi dzinobatsira varwere vegomarara nekuti dzine maflavonols akawanda. Iyo lignans uye saponins mubhinzi yeitsvo ine simba rekurwisa cancer.

• inosimbisa mapfupa

Calcium uye magnesium muitsvo bhinzi inosimbisa mapfupa uye kudzivirira osteoporosis. Folate mukatikati inobatsira kuchengetedza hutano hwekubatana.

• Inobatsira mukuvaka muviri

Sezvo bhinzi dzeitsvo dzakapfuma mumacarbohydrates, dzinopa simba rakasimba panguva yekudzidziswa. Iine mapuroteni, chikafu chinopa amino acids akakosha kumuviri. 

Tsvo bhinzi dzine calorie-dense, inova yakakura pamwe chete kune vanovaka muviri. Iyo magnesium yainayo inoita basa rakakosha muprotein synthesis. Mushonga wacho unobatsirawo mukudhonzwa kwemhasuru uye kuzorora.

Zvakanakira itsvo bhinzi panguva yekuzvitakura

• Chikamu chakanakisa nezvebhinzi dzeitsvo ndechekuti dzine mapuroteni, fiber, iron uye antioxidants. Zvose izvi zvinovaka muviri zvakakosha uye zvakakosha, kunyanya panguva yekuzvitakura.
• Kuwanda kweropa kunowedzera panguva yekuzvitakura. Naizvozvo, iron yakawanda inodiwa kubudisa hemoglobin yakawanda. Pamwe chete nefolate, iron inotsigirawo kukura kwekuziva kwemwana.
• Iyo fiber iri muitsvo bhinzi inovimbisa kushanda nguva dzose kwegadziriro yekugaya muvakadzi vane pamuviri. Fiber inobvisa kuvimbiswa, iyo inowanikwa mumadzimai ane pamuviri.

Benefits dzeitsvo bhinzi paganda

• Tsvo bhinzi i zinc yakanaka ndiko kunobva. Naizvozvo, kudya bhinzi dzeitsvo nguva dzose kunodzivirira utano hweganda. 
• Kuwedzera kwekuita kwesebaceous glands kukonzeresa kugadzirwa kwedikita kunotungamira kune acne. Dambudziko iri rinopedzwa ne zinc inowanikwa muitsvo beans. Inobatsira mamwe maglands kuti ashande zvakanaka.
• Iyo folic acid inowanikwa muitsvo bhinzi inobatsira kugaroumbwa kwemasero eganda. 
• Iine anti-aging properties.

Benefits dzeitsvo bhinzi pamvere

• Inobatsira kudzivirira kurasikirwa kwebvudzi sezvo yakapfuma mune zvose mapuroteni nesimbi.
• Iine biotin, iyo inofambisa kukura kwebvudzi.
• Inoderedza kuputika kwebvudzi.

itsvo bhinzi inopera simba here?

Ongororo dzakawanda dzakaratidza kuti fiber ine mhedzisiro yakanaka pakurasikirwa uremu. Fiber inoita kuti irambe yakazara. Inowedzerawo thermic effect yezvokudya (simba rinodiwa kuputsa zvokudya). itsvo bhinzi inzvimbo ine mapuroteni anogutsa uye anogona kubatsira mukuwonda.

Kurasika kweKidney Bean

• Hemagglutinin chepfu

Tsvo bhinzi dzine hemagglutinin, mudziviriri wedziviriro unogona kuita kuti masero matsvuku eropa aumbe. Kuwandisa kwekomboni iyi kunogona kukonzera manyoka, kusvotwa, kurwadziwa nemudumbu uye kurutsa. Zvisinei, njodzi iri mubhinzi mbishi chete, sezvo chinhu ichi chinenge charara panguva yekubika.

• matambudziko ekugaya

Iyo fiber mu legume iyi inogona kushanda nenzira mbiri. Kunyanya kunwa bhinzi yeitsvo kunogona kukonzera gasi, manyoka uye kuvharika kwematumbo.

• kukuvara kwenhengo

Nepo iron iri mubhinzi yeitsvo inobatsira, kuwandisa kunogona kukonzera kukuvara kwemoyo nehuropi.

Kupfupikisa;

Tsvo bhinzi ndeimwe yenzvimbo dzakapfuma kwazvo dzemuriwo weprotein. Zvakanakira itsvo bhinzi, idzo dzakapfuma mufiber uye mamineral akakosha, kuvaka tsandanyama, kusimbisa mapfupa, kuvandudza kugaya uye kudzora shuga yeropa. Kuve sosi yakanaka yesimbi uye folate, iyi legume inovaka muviri inobatsirawo pakubata pamuviri kune hutano. Pamusoro pekubatsira kuderedza uremu, inodzivirirawo hutano hwemoyo nehuropi. Zvinosuruvarisa, chikafu chinobatsira chakadaro chinewo zvimwe zvisingabatsiri. Kukuvadzwa uku kunoitika nekuda kwekushandisa zvakanyanya. Tsvo bhinzi dzine musanganiswa wehemagglutinin, unogona kukonzera manyoka, kusvotwa, kana kurwadziwa nemudumbu kana ukadyiwa zvakanyanyisa.

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