Chii chinonzi Peas, Mangani Macalorie? Nutritional Value uye Benefits

piziMuriwo unovaka muviri. Iine huwandu hwakawanda hwefiber uye antioxidants. Zvidzidzo zvinoratidza kuti inodzivirira kubva kune zvimwe zvirwere zvisingaperi, senge chirwere chemoyo negomarara.

Zvakadaro, pane kutyirawo kuti pizi dzinokuvadza uye dzinokonzera kutumbuka nekuda kwemaantinutrients adziinawo. 

pazasi "Ndezvipi zvakanakira pizi", "Ndeapi mavhitamini ane pizi", "Pane chakaipa here mupezi" mibvunzo ichapindurwa.

Chii Chinonzi Peas?

pizi ""Pisum sativum" imbeu dzinogadzirwa nechirimwa. Yave iri chikamu chekudya kwevanhu kwemazana emakore uye inopedzwa pasi rose.

pizihausi muriwo. Icho chikamu chemhuri ye legume, iyo inosanganisira zvirimwa zvine mhodzi mairi. Nyemba, nyemba, bhinzi nenzungu nyimo zvakare.

Zvisinei, inotengeswa semuriwo. piziIwe unogona kuiwana muchimiro chechando, chitsva kana chemumagaba.

Nemhaka yokuti yakakwirira mumakrohydrates akaoma anonzi starches, inoonekwa semuriwo wesitashi pamwe chete nembatatisi, chibage, uye zucchini.

Chii Vitamin Chiri MuPeas?

Muriwo uyu une chimiro chinoyevedza chekudya. Koriori yaro yemukati yakaderera, ine 170 magiramu ayo ane 62 makoriyori chete.

Inenge 70% yemacalories iwayo kkubva kumacarbohydrates, iyo yakasara inopiwa neprotein uye mafuta mashoma. Iyo inewo ese mavhitamini nemaminerari atinoda, pamwe nehuwandu hwakakosha hwefiber.

170 magiramu epizi Nutrition content ndeiyi:

Calories: 62

Carbs: 11 gramu

Fiber: 4 gramu

Mapuroteni: 4 gramu

Vitamin A: 34% yeRDI

Vitamin K: 24% yeRDI

Vitamin C: 13% yeRDI

Thiamine: 15% yeRDI

Folate: 12% yeRDI

Manganese: 11% yeRDI

Iron: 7% yeRDI

Phosphorus: 6% yeRDI 

Chinosiyanisa muriwo uyu nemimwe miriwo ine mapuroteni akawanda. Somuenzaniso, 170 magiramu pea protein yakawanda Makaroti akabikwa ane 4 gramu yeprotein.

polyphenol Iyo zvakare yakapfuma mune antioxidants, uye ndeaya emiti makomisheni ayo anokonzeresa kugona kwayo kwehutano.

Ndezvipi Zvakanakira Peas?

Inokuchengeta iwe wakaguta sezvo iri protein sosi

green peas, imwe yeakanakisa chirimwa-based mapuroteni masosi Icho chimwe chezvakanakisa zvekudya uye zvinobatsira kukuchengeta wakaguta kwenguva yakareba pamwe chete nehuwandu hwefiber. 

Kudya mapuroteni kunowedzera mazinga emamwe mahomoni anoderedza kudya. Protein inoshanda nefiber kuti inonoke kugayiwa uye inopa kunzwa kwekuzara.

Kudya mapuroteni akakwana uye faibha zvinodzikisira huwandu hwemakoriyumu anodyiwa zuva rese, zvichichengeta chishuwo chiri pasi pesimba.

piziMapuroteni avo akasiyana-siyana anovaita sarudzo yakanaka yekudya kune avo vasingadyi zvigadzirwa zvemhuka. Nekudaro, kushaikwa kweamino acid methionine kunoratidza kuti haisi yakakwana protein source.

Kushandisa huwandu hwakakwana hweprotein, simba remhasuru uye hutano hwemapfupa zvakakosha pabudiriro. Inoitawo basa rinokosha mukuderedza uremu nekuchengetedza.

Inopa kudzora shuga yeropa

Pea, kudzora shuga yeropa Iine zvinhu zvishoma zvinogona kubatsira kutsigira. Kunyanya, ine yakaderera glycemic index (GI); ichi chiyero chekukurumidza kweshuga yeropa mushure mekudya chikafu.

Kudya chikafu chine yakaderera glycemic index kunobatsira kuenzanisa shuga yeropa. Uyezve, pizi Yakapfuma mu fiber uye mapuroteni, ayo anobatsira kudzora shuga yeropa.

Izvi zvinodaro nekuti faibha inononotsa chiyero chinotorwa macarbohydrates, zvichikonzera kunonoka, kwakadzikama kukwira kwemazinga eshuga yeropa pane kuerekana spike. 

Mukuwedzera, zvimwe zvidzidzo zvakawana kuti kudya zvokudya zvine mapuroteni zvinogona kubatsira kuenzanisa mazinga ehuga muvanhu vane chirwere cheshuga chechipiri.

piziMigumisiro yaro pashuga yeropa inozivikanwa kuderedza ngozi yezvirwere zvakasiyana-siyana, kusanganisira chirwere cheshuga uye chirwere chemwoyo.

Iyo fiber mupezi inobatsira pakugaya

piziine huwandu hunokatyamadza hwefiber, iyo inozivikanwa kupa akawanda mabhenefiti ehutano hwekugaya. Chokutanga pane zvose, fiber inodyisa mabhakitiriya ane hushamwari mumatumbo uye nokudaro anodzivirira kukura kwebhakitiriya isina kunaka.

Ichi chirwere chinoputika, irritable bowel syndrome uye inoderedza njodzi yekukudziridza mamwe mamiriro emudumbu senge cancer cancer.

piziYakawanda yefiber iri mairi haina kunyungudika, ndiko kuti, haina kusanganiswa nemvura, inoshanda se "satiety substance" mumagetsi ekudya. Izvi zvinowedzera huremu kune chituru, zvichibatsira chikafu nemarara kupfuura nemudumbu nekukurumidza.

Inodzivirira kubva kune zvimwe zvirwere zvisingaperi

Peas dzine zvinhu zvakawanda zvinogona kubatsira kudzivirira zvirwere zvisingaperi.

Chirwere chemoyo

peas, magnesium, potasium uye ine mhando yakanaka ine hutano zvicherwa senge calcium. Izvi zvinovaka muviri zvinobatsira kudzivirira BP, inova iri njodzi huru yechirwere chemoyo.

Iinewo simba rakanaka pahutano hwemwoyo. pizi uye nyemba, nekuda kwehuwandu hwefiber, inoderedza cholesterol yakazara uye "yakaipa" LDL cholesterol.

piziIyo inewo antioxidants flavonols, carotenoids, uye vhitamini C, iyo inozivikanwa kuderedza mukana wechirwere chemoyo uye sitiroko nekuda kwekugona kwavo kudzivirira kukuvara kwesero.

Gomarara

Nguva dzose kudya peasInoderedza njodzi yegomarara nekuda kweiyo antioxidant yemukati uye kugona kuderedza kuzvimba mumuviri.

Iinewo mishonga yemiti inonzi saponins, iyo inozivikanwa kuti ine anti-cancer madhara.

Zvidzidzo zvakasiyana-siyana zvakaratidza kuti saponins inogona kubatsira kudzivirira marudzi akasiyana egomarara uye kuve nemukana wekutadzisa bundu kukura.

Zvakare, zvinogona kunyanya kubatsira mukuderedza njodzi yekenza yeprostate. vitamini K Iyo zvakare yakapfuma mune zvakasiyana siyana zvinovaka muviri zvinozivikanwa nekugona kwayo kuderedza njodzi yegomarara, kusanganisira

chirwere cheshuga

piziIine zvinhu zvakati wandei zvinozivikanwa kubatsira kudzora shuga yeropa, inova chinhu chakakosha mukudzivirira nekudzora chirwere cheshuga.

Fibre neprotein zvinodzivirira kuti shuga yeropa isakwire nekukurumidza uye zvinobatsira kuti chirwere cheshuga chirambe chiri pasi pesimba. 

Inopawo huwandu hwakanaka hwe magnesium uye B mavitamini, kuwedzera kune mavitamini K, A uye C. Zvese izvi zvinovaka muviri zvinozivikanwa kubatsira kuderedza njodzi yechirwere cheshuga.

Ndeipi kukuvadza kwepizi?

Iine anti-nutrients

pizi Pasinei nehuwandu hwekudya huri mairi, inewo anti-nutrients. 

Izvi zvinhu zvinowanikwa muzvikafu zvakaita sema legume uye zviyo zvinogona kukanganisa kugaya uye kutorwa kwemamineral.

Nepo ivo kazhinji vasingane hanya nevanhu vane hutano, mhedzisiro yehutano inofanirawo kuchengetwa mupfungwa. 

kushaya zvokudya zvinovaka muviri zvinonyanya kukanganisa vanhu vari panjodzi. Iwo maviri anonyanya kukosha anti-nutrients anowanikwa mupizi ndeaya:

Phytic acid

Inogona kukanganisa kutorwa kwemaminerari akadai sesimbi, calcium, zinc uye magnesium. 

Lectins

Inogona kukanganisa kunwa kwechikafu kwakabatana nezviratidzo zvakaita segasi uye kuputika.  

Mazinga eiyi anti-nutrients piziIyo zvakare yakaderera pane mamwe maruva, saka haikonzeri matambudziko akawandisa. 

Inogona kukonzera kuputika

Sezvimwe nezvimwe maruva, green peas kuzvimbainogona kukonzera kushushikana kwemudumbu uye gasi. Izvi zvinogona kuitika nekuda kwezvikonzero zvakawanda; chimwe chazvo chiri mukati meFODMAPs - fermentable oligo-, di-, mono-saccharides uye polyols.

Iboka remakabhohaidhiretsi anopukunyuka kugayiwa uye anobva aviriswa nemabhakitiriya ari muura anoburitsa gasi sechigadzirwa.

Uyezve, peas lectins zvakabatana nekuputika uye zvimwe zviratidzo zvekugaya. Kunyangwe lectins isingawanikwe muhuwandu hwakawandisa, inogona kukonzera matambudziko kune vamwe vanhu, kunyanya kana iri chikamu chakakosha chekudya.

Semagumo;

piziYakapfuma mune zvinovaka muviri, fiber uye antioxidants uye ine zvivakwa zvinogona kuderedza njodzi yezvirwere zvakawanda.

Zvisinei, ine anti-nutrients inogona kukanganisa kutorwa kwezvimwe zvinovaka muviri uye kukonzera dambudziko rekudya.