Chii chinonzi Mung Bean? Benefits, Kukuvadza uye Nutritional Value

mung beans ( vigna radiata ), ibhinzi diki, yegirinhi yerudzi rwelegume.

Dzave dzichirimwa kubva kare. indian mung beans gare gare yakapararira kumativi akasiyana-siyana eChina neSoutheast Asia.

mung beans  Iine kushandiswa kwakasiyana-siyana uye inowanzoshandiswa mumasaladhi uye soups uye inodyiwa ne shrimp.

Yakanyanya mukudya uye inofungidzirwa kuti inobatsira zvirwere zvakawanda. 

Muriwo wakakwira muprotein, carbohydrates, dietary fiber uye inoshanda biochemicals. Inobva amino acids, chirimwa starch uye enzymes.

Nokudaro, zvinozivikanwa kuti kudya muriwo uyu, kunyanya muzhizha, kunofambisa kugaya. green mung beansBasa rayo re antioxidant rinoita basa rakakosha pakubata nehutachiona, kuzvimba uye kusagadzikana kwemakemikari mumuviri wako.

muchinyorwa “Ndeipi bhinzi”, “Ndezvipi zvakanakira bhinzi”, “Ko bhinzi inokuvadza here”, “Ko bhinzi inopera simba here” mibvunzo ichapindurwa.

Nutritional Value yeMung Beans

mung beansakapfuma muvhitamini uye zvicherwa. Kapu imwe (202 gramu) yebhinzi yakabikwa ine zvinovaka muviri zvinotevera:

Calories: 212

Mafuta: 0.8 gramu

Mapuroteni: 14.2 gramu

Carbs: 38.7 gramu

Fiber: 15.4 gramu

Folate (B9): 80% yeReference Daily Intake (RDI)

Manganese: 30% yeRDI

Magnesium: 24% yeRDI

Vitamin B1: 22% yeRDI

Phosphorus: 20% yeRDI

Iron: 16% yeRDI

Mhangura: 16% yeRDI

Potassium: 15% yeRDI

Zinc: 11% yeRDI

Mavhitaminzi B2, B3, B5, B6 uye mineral selenium

Bhinzi idzi ndeimwe yemhando dzakanakisa dzekudyara-mapuroteni. PhenylalanineYakapfuma mune yakakosha amino acids senge leucine, isoleucine, valine, lysine, arginine uye nezvimwe.

Essential amino acids maamino acids ayo muviri haugone kugadzira wega.

mung beans Iine inenge 20-24% mapuroteni, 50-60% macarbohydrates, uye yakawanda yakawanda yefiber uye micronutrients. Iyo ine zvakare yakapfuma uye yakaenzana biochemical profile.

Kuongorora kwakasiyana-siyana kwemakemikari, mung beansAkatsanangura flavonoids, phenolic acids uye phytosterols munzvimbo dzakasiyana-siyana.

Flavonoids

Vitexin, isovitexin, daidzein, genistein, prunetin, biochanin A, maitiro, quercetin, kaempferol, myricetin, ramnetin, kaempferitrin, naringin, hesperetin, delphinidin, uye coumestrol.

phenolic acids

Hydroxybenzoic acid, syringic acid, vanillic acid, gallic acid, shikimic acid, protocatechuic acid, coumaric acid, cinnamic acid, ferulic acid, caffeic acid, gentisic acid uye chlorogenic acid.

Aya phytochemicals anoshanda pamwe chete kuti abvise mahara radicals mumuviri uye kuderedza kuzvimba.

Ndezvipi Zvakanakira Mung Beans?

Iine yakakwirira mapuroteni uye antioxidant yemukati mung beansInogona kubatsira kurwisa chirwere cheshuga uye chirwere chemoyo. Inogona kudzivirira kupisa uye kupisa. Zvidzidzo zvakare zvinoratidza kuti bhinzi iyi ine anticancer properties.

Inoderedza njodzi yezvirwere zvisingaperi neiyo yakakwirira antioxidant level

mung beansIine akawanda ane hutano antioxidants, anosanganisira phenolic acids, flavonoids, caffeic acid, cinnamic acid, nezvimwe.

MaAntioxidants anobatsira kuderedza mamorekuru anogona kukuvadza anozivikanwa semahara radicals.

Mune huwandu hwakanyanya, iyo yemahara radical inogona kudyidzana nemasero ma cell uye kukonzera kukuvara. Kukuvadzwa uku kwakabatana nekuzvimba kusingaperi, chirwere chemoyo, gomarara nezvimwe zvirwere.

test tube zvidzidzo, mung beansZvave zvichiratidzwa kuti antioxidants inowanikwa kubva kumusidhari inogona kuderedza mahara radical kukuvara nekuda kwekukura kwegomarara mumapapu nemudumbu maseru.

yakamera bhinzi, ine imwe inonakidza antioxidant profile uye mung beansIine antioxidants katanhatu kupfuura

Inodzivirira kupisa sitiroko

Munyika dzakawanda dzeAsia, mumazuva anopisa ezhizha muto webhinzi inodyiwa zvakanyanya.

Izvi zvinodaro nekuti, mung beansIine anti-inflammatory properties iyo inobatsira kudzivirira kubva pakupisa kupisa, kupisa kwepamusoro kwemuviri, nyota, nezvimwe.

mung beans inewo antioxidants vitexin uye isovitexin.

zvidzidzo zvemhuka, muto webhinziZvave zvichiratidzwa kuti aya antioxidants anowanikwa muganda anobatsira kudzivirira masero kubva mukukuvadzwa kubva kune mahara radicals akaumbwa panguva yekupisa sitiroko.

Neizvi, mung beans uye pane tsvakiridzo shoma munzvimbo yekupisa kupisa, saka tsvakiridzo yakawanda inodiwa usati wapa vanhu zano rehutano rakanaka.

Inogona kuderedza njodzi yechirwere chemoyo nekudzikisa cholesterol

High cholesterol, kunyanya "yakaipa" LDL cholesterol, inogona kuwedzera njodzi yechirwere chemoyo.

tsvakurudzo mung beansIzvi zvinoratidza kuti inogona kunge iine LDL-cholesterol-inoderedza zvinhu.

Somuenzaniso, zvidzidzo zvemhuka mung beans yakaratidza kuti maoxidants ayo anogona kuderedza ropa LDL cholesterol uye kudzivirira LDL particles kubva pakubatana nekusagadzikana kwemahara radicals.

Zvakare, ongororo yezvidzidzo makumi maviri nenhanhatu yakawana kuti kudya zuva nezuva (anenge 26 magiramu) emarimu, sebhinzi, kwakaderedza zvakanyanya LDL cholesterol mazinga.

Imwe ongororo yezvidzidzo zve10 yakaratidza kuti kudya kwakakwira mumbesa (kunze kwesoya) kunogona kuderedza ropa reLDL cholesterol mazinga ne5%.

Yakapfuma mu potassium, magnesium uye fiber, iyo inoderedza BP

High blood pressure idambudziko guru rehutano nekuti rinowedzera njodzi yechirwere chemoyo, chinova chiri kukonzera kufa kwevanhu pasi rose.

mung beansinobatsira kuderedza BP. Chakanaka potasium, magnesium uye fiber ndiko kunobva. Zvidzidzo zvakaratidza kuti chimwe nechimwe chezvikafu izvi chinosanganiswa nekudzikira kwengozi yeBP.

Zvakare, ongororo yeongororo sere yakaratidza kuti kunwisa kwakawanda kwenyemba sebhinzi kunoderedza BP muvanhu vakuru vane BP uye vasina.

Test-chubhu uye zvidzidzo zvemhuka zvakawanawo kuti mung bhinzi mapuroteni anogona kudzvanya ma enzymes anongosimudza BP.

Iine anti-inflammatory effects

Polyphenols senge vitexin, gallic acid uye isovitexin inoderedza kuzvimba mumuviri. Masero emhuka akabatwa neaya mamorekuru anoshanda aive nemwero wakaderera wezvinokonzeresa (interleukins uye nitric oxide).

goko remunga bhinziIyo flavonoids inowanikwa mairi inoshanda kuwedzera kugadzirwa kweanorwisa-kuzvimba makomisheni mumuviri. Izvi zvinogona kushanda pakurwisa kuzvimba mamiriro akadai seshuga, allergies, uye sepsis.

Iine antimicrobial effect

mung coresPolyphenols yakatorwa kubva pamusidhari ine zvese antibacterial uye antifungal zviitiko. Fusarium solani, Fusarium oxysporum, Coprinus comatus ve Botrytis cinerea Inouraya fungi dzakasiyana se

Staphylococcus aureus ve Helicobacter pylori Mamwe marudzi ebhakitiriya akaonekwawo achinetseka nemapuroteni aya.

mung beans ma enzymes anoputsa madziro emasero ezvipembenene izvi uye anovadzivirira kubva pakugara mumatumbo, spleen uye nhengo dzakakosha.

Iyo fiber uye inodzivirira starch yemukati inobatsira kune hutano hwekugaya.

mung beans Iine zvakasiyana-siyana zvekudya zvinobatsira kune hutano hwekudya. Kapu imwe inoshumira inopa 15.4 magiramu efiber, zvichiratidza kuti yakakwira mufiber.

mung beans, iyo inogona kubatsira kuchengetedza ura nguva dzose nekukurumidza kufamba kwezvokudya mumatumbo. pectin Iine mhando yefiber inonzi

Sezvakaita mamwe ma legumes mung beans Iinewo resistant starch.

resistant starchInoshanda zvakafanana kune soluble fiber sezvo ichibatsira kudyisa hutano hwehuturu hwehutachiona. Utachiona hunobva hwagaya uye hwochishandura kuita short-chain fatty acids - kunyanya butyrate.

Zvidzidzo zvinoratidza kuti butyrate inotsigira hutano hwekugaya munzira dzakawanda. Semuenzaniso, inogona kudyisa masero emucolon, kusimbisa immune system uye kunyange kuderedza njodzi yegomarara remukati.

Uyezve, mung beans Makabhohaidhiretsi ari mairi anogayiwa nyore nyore kupfuura anowanikwa mune mamwe maruva. Nokudaro, inokonzera kuputika kushoma pane mamwe maruva.

Inoderedza mwero weshuga

Kana ikasiyiwa isina kurapwa, shuga yakakwirira idambudziko guru rehutano. Ichi chinhu chakakosha chechirwere cheshuga uye chinokonzera huwandu hwezvirwere zvisingaperi.

mung beansIine zvinhu zvakawanda zvinobatsira kuti shuga yeropa irambe yakaderera. Iyo ine fiber yakawanda uye mapuroteni, ayo anobatsira kunonoka fiber muropa.

Zvidzidzo zvemhuka zvakare mung beans Zvave zvichiratidzwa kuti antioxidants vitexin uye isovitexin yakaderera mazinga ehuga uye kubatsira insulin kushanda zvakanyanya.

mung bhinzi kuonda

mung beansane fiber yakawanda uye mapuroteni, izvo zvinogona kukubatsira kuderedza uremu. Zvidzidzo zvinoratidza kuti fiber uye mapuroteni ghrelin Zvave zvichiratidzwa kudzvanya mahomoni enzara akadai

Zvakare, zvimwe zvidzidzo zvakawana kuti zvese zvinovaka muviri zvinogona kusimudzira kuburitswa kwemahomoni ekunzwa-akanaka senge peptide YY, GLP-1, uye cholecystokinin. Vanobatsirawo kuderedza kudya kwekoriori nekuderedza kudya.

Benefits dzemunga bhinzi kumadzimai akazvitakura

Vakadzi vakawanda panguva yekuzvitakura folate Zvinokurudzirwa kudya zvokudya zvakapfuma mune zvinovaka muviri. Folate yakakosha pakukura kwakakwana kwemwana.

mung beansIyo 202-giramu inoshumira yefolate inopa makumi masere muzana eiyo RDI yefolate. Iyo ine zvakare yakawanda mu iron, protein uye fiber, iyo inodiwa nevakadzi zvakanyanya panguva yekuzvitakura.

Zvisinei, vakadzi vane pamuviri vanogona kutakura utachiona hunogona kukonzera utachiona. kudya bhinziinofanira kudzivisa.

Chii Chakaipa cheMung Beans?

mung beansZvishoma zvinozivikanwa nezvekuchengeteka kwayo. Iine anti-nutrients uye estrogen-yakafanana phytosterols inogona kukuvadza muviri. Asi hazvirevi kuti hazvina kuchengeteka.

Kana yakadyiwa yakabikwa kana hafu yakabikwa, mung beans Inogona kukonzera manyoka, kurutsa uye chepfu yezvokudya.

Semagumo;

mung beansane zvakawanda zvinovaka muviri uye antioxidants zvinogona kubatsira kune hutano.

Inogona kudzivirira kubva pakupisa, kubatsira kugaya hutano, kukurudzira kuonda, uye kudzikisa "yakaipa" LDL cholesterol, BP, uye shuga yeropa.