Ndezvipi zvinobatsira uye kuipa kwecowpea?

Cowpea (Phaseolus Aureus) ibhinzi diki yakaita seovha ine makwapa matema. Kune mhando dzakaita sered, cream, black, brown zvichingodaro. Mabhenefiti ecowpea Izvi zvinosanganisira kuenzanisa shuga muropa, kudzivirira gomarara, uye kusimudzira utano hwemwoyo.

Mavhitamini A, B1, B2, B3, B5, B6, C, folic acid, iron, potassium, magnesium, calcium, selenium, sodium, zingi, mhangura, phosphorus, nezvimwewo. Iine ese akakosha mavhitamini nemamineral akadai 

Nutritional value yecowpea

Zvinovaka muviri zvinoshamisa, bhinzi dzeitsvo dzine zvakawanda zvefiber uye mapuroteni. Kukosha kwekudya kwembiya (170 gramu) yecowpea yakabikwa ndeyotevera:

• Calories: 194
• Mapuroteni: 13 gramu
• Mafuta: 0,9 gramu
• Carbs: 35 gramu
• Fiber: 11 gramu
• Folate: 88% yeDV
• Mhangura: 50% yeDV
• Thiamine: 28% yeDV
• Simbi: 23% yeDV
• Phosphorus: 21% yeDV
• Magnesium: 21% yeDV
• Zinc: 20% yeDV
• Potassium: 10% yeDV
• Vitamin B6: 10% yeDV
• Selenium: 8% yeDV
• Riboflavin: 7% yeDV

Inoshandawo se antioxidant polyphenols yakakwirira mumakomboni. Mabhenefiti ecowpea nekuda kwekukosha kwayo kwekudya kunovaka muviri.

Ndezvipi zvinobatsira zvepeas-eyed?

• Iine steroid compounds inonzi phytosterols. Izvi zvinoshanda zvakanyanya mukuchengetedza chiyero checholesterol mumiviri yedu.
• Peas ane maziso matema ane yakaderera glycemic index. Naizvozvo, inochengeta cholesterol yeropa pasi pesimba.
• KInobatsira kubvisa zvinokuvadza mahara radicals anogona kumisa kukura kwekenza masero.
• Mabhenefiti ecowpeaImwe yacho ndeyekuti yakapfuma mune soluble fiber content. Nenzira iyi, inogadzirisa chiyero cheshuga yeropa.
• Tsvo bhinzi dzine folate (vitamin B9), iyo inoderedza mukana wekukanganiswa neural tube defects seanencephaly kana spina bifida.
• Inoshandiswawo mukurapa anemia. mabhenefiti ecowpeandomumwe. Nokuti itsime rakanaka resimbi.
• Kudya peas ane maziso matema kunoderedza huwandu hwekuzvimba. Naizvozvo, inoderedza njodzi yechirwere chemoyo.
• Inovimbisa kushanda nguva dzose kwematumbo.
• Inobatsira mukubvisa matambudziko eweti sekuzara. 
• Abnormal kubuda mukati memukadzizvakare kuderedza mabhenefiti ecowpeaanobva.
• Inovandudza hutano hwekugaya sezvo iri sosi yakakura yefiber.
• Inobatsira kuchengetedza hutano hwemetabolism. 
• Iine calcium uye phosphorus, izvo zvakakosha zvicherwa zvekuchengetedza simba uye chimiro chemapfupa. 
• Inoshanda mukurapa kwekusagadzikana kwakadai sekushushikana kwevanhu, kushaya hope uye inopa kurara kwakanaka. tryptophan Rine.
• Inobatsira kuporesa uye kugadzirisa tsandanyama tishu.
• Kudya peas ane maziso matema mukudya kunomhanyisa kuonda nekuda kweprotein yayo uye soluble fiber content. Kunyanya, mapuroteni ihomoni ine basa rekukurudzira kunzwa kwenzara. ghrelin inoderedza mazinga avo.
• Zvinononotsa zviratidzo zvekuchembera.
• Inodzivirira hutano hweganda.
• Inopa hutano uye kupenya kune vhudzi.
• Inorwisa kurasikirwa kwebvudzi.
• Inoita kuti bvudzi rikure.

Nzira yekudya peas ane maziso madema?

Kunze kwekuva neutano nekunaka, cowpea ine zvakawanda-siyana uye inoshandiswa mumhando dzekubika.

• Nyura cowpeas dzakaomeswa mumvura kwemaawa angangoita matanhatu tisati tabika. Inobatsira kukurumidzira nguva yekubika uye inoita kuti zvive nyore kugaya.
• Bhinzi dzakaoma dzeitsvo dzinosiyana nebhinzi dzakaomeswa pakuti hadzidi kunyikwa mumvura inotonhora kwenguva yakareba kana usiku hwose. Zvisinei, kana yakachengetwa mumvura inopisa kwemaawa 1-2, nguva yekubika inogona kupfupiswa.
• Peas ane maziso madema anogonawo kuwedzerwa kune soups, nyama ndiro uye saladi.

Ko cowpea inokuvadza chii?

• Mune vamwe vanhu, inogona kukonzera kurwadziwa kwemudumbu, gasi, uye kuputika nekuda kweiyo raffinose yemukati, rudzi rwefiber inogona kukonzera nyaya dzekugaya.
• Kunyura nekubika kunoderedza raffinose uye kunoita kuti zvive nyore kugaya.
• Peas ane maziso matema anodzivirira kutorwa kwezvicherwa zvakaita se iron, zinc, magnesium uye calcium mumuviri. phytic acid Iine antinutrients yakadai
• Kunyura nekubika pizi dzine maziso matema usati wadya zvinoderedza zvakanyanya phytic acid yavo. Inobatsira kuwedzera kubatwa kwezvinovaka muviri.

Kwakabva: 1