Melemo ea Linaoa tsa Adzuki, Likotsi le Boleng ba Phepo

linaoa tsa adzukike mofuta o monyenyane oa linaoa o lengoang ho pholletsa le Asia Bochabela le Himalaya. Le hoja ka mebala e meng e mengata, linaoa tse khubelu tsa adzuki Ke mofuta o tsebahalang haholo.

Linaoa tsa AdzukiE na le melemo e sa tšoaneng, ho tloha ho bophelo bo botle ba pelo le ho lahleheloa ke boima ba 'mele ho ntlafatsa tšilo ea lijo le kotsi e tlaase ea lefu la tsoekere. 

Linaoa tsa Adzuki ke Eng?

linaoa tsa adzuki (Vigna angularis) E tsoaletsoe Chaena 'me e se e lengoa Japane bonyane lilemo tse 1000. Kajeno ho na le libaka tse lengoang libakeng tse futhumetseng tsa Taiwan, India, New Zealand, Korea, Philippines le Chaena.

linaoa tsa adzuki E na le fiber e ngata ea lijo, protheine, tšepe, calcium le folate 'me e na le litšobotsi tse matlafatsang. Hape, ka lebaka la index ea eona e tlase ea glycemic linaoa tsa adzukiKe lijo tsa khetho bakeng sa basali ba matsatsing, batho ba nang le lefu la tsoekere le botenya.

linaoa tsa adzuki Ke linaoa tse nyenyane, tse motopo, tse khubelu tse khanyang, tse omeletseng. linaoa tsa adzuki e fumaneha ka mmala o mokgubedu, o maroon, o motsho mme ka nako e nngwe o mosweu.

Boleng ba Phepo ea Linaoa tsa Adzuki

Joalo ka linaoa tse ngata, linaoa tsa adzuki E boetse e na le fiber, protheine, lik'habohaedreite tse rarahaneng le metsoako ea limela e molemo. Ligrama tse lekholo li na le limatlafatsi tsena: 

Likhalori: 128

Liprotheine: 7.5 gram

Mafura: ka tlase ho 1 gram

Lik'habohaedreite: 25 dikgerama

Fibre: 7.3 dikgerama

Folate: 30% ea boleng ba letsatsi le letsatsi (DV)

Manganese: 29% ea DV

Phosphorus: 17% ea DV

Potassium: 15% ea DV

Koporo: 15% ea DV

Magnesium: 13% ea DV

Zinc: 12% ea DV

Tšepe: 11% ea DV

Thiamine: 8% ea DV

Vithamine B6: 5% ea DV

Riboflavin: 4% ea DV

Niacin: 4% ea DV

Pantothenic acid: 4% ea DV

Selenium: 2% ea DV 

Mofuta ona oa linaoa o na le metsoako e mengata e molemo ea semela e ka sireletsang 'mele khahlanong le botsofali le maloetse. antioxidant e fana ka.

Lithuto, linaoa tsa adzukiE bolela hore e na le mefuta e 29 e fapaneng ea li-antioxidants mme ke e 'ngoe ea lijo tse ruileng ka ho fetisisa ho latela li-antioxidants.

Joalo ka mefuta e meng ea linaoa, linaoa tsa adzuki e fokotsa matla a mmele a ho monya diminerale antinutrient e na le. Ka hona, e lokela ho kolobisoa pele e pheha. Kahoo, boemo ba li-antinutrients bo fokotseha.

Melemo ea Linaoa tsa Adzuki ke Efe?

e ntlafatsa tshilong ya dijo

Linaoa tsena tse khubelu li ntlafatsa bophelo bo botle ba tšilo ea lijo le mala. Hobane linaoa li na le fiber e qhibilihang ka ho khetheha le starch e hanyetsanang e ruile ka Likhoele tsena li feta li sa chesoa ho fihlela li fihla maleng, li sebetsa e le lijo tsa baktheria e ntle ea mala.

Ha libaktheria tse nang le botsoalle li ja fiber, mala a phela hantle, kotsi ea mofets'e oa colon ea fokotseha, joalo ka butyrate, ketane e khuts'oane ea mafura acid etsahala.

Hape, lithuto tsa liphoofolo linaoa tsa adzukiE fana ka maikutlo a hore litaba tse phahameng tsa antioxidant tsa cannabis li ka fokotsa ho ruruha ha mala le ho nolofatsa tšilo ea lijo.

E fokotsa kotsi ea lefu la tsoekere

Mofuta ona oa linaoa o fokotsa kotsi ea lefu la tsoekere la mofuta oa 2. E na le fiber e ngata, e thusang ho ntlafatsa kutloisiso ea insulin le ho thibela ho phahama ha tsoekere ka mor'a lijo.

Liteko tsa tube le lithuto tsa liphoofolo linaoa tsa adzukiE bolela hore protheine e ka har'a sebete e ka thibela tšebetso ea mala a alpha-glucosidase.

Alpha glucosidase ke enzyme e hlokahalang ho arola lik'habohaedreite tse rarahaneng hore e be tsoekere e nyenyane, e monyehang habonolo. Ka hona, ho thibela ketso ea bona ho thibela ho phahama ha tsoekere ea mali, joalo ka batho ba bang ba lefu la tsoekere.

E thusa ho theola boima ba 'mele

linaoa tsa adzuki Ke lijo tse ka jeoang nakong ea ho theola boima ba 'mele. Bopaki bo bong bo fana ka maikutlo a hore metsoako e fumanoang mofuteng ona oa linaoa e ka ntlafatsa tlhahiso ea liphatsa tsa lefutso tse fokotsang tlala le ho eketsa maikutlo a ho tlala.

Liteko tsa tube le lithuto tsa liphoofolo le tsona linaoa tsa adzuki e fana ka maikutlo a hore metsoako e meng ea metsoako ea eona e ka boela ea tlatsetsa ho theola boima ba 'mele.

Ho feta moo, e boetse e ruile liprotheine le fiber, limatlafatsi tse peli tse ka fokotsang boima ba 'mele tse fokotsang tlala le ho eketsa ho khora.

E sireletsa bophelo bo botle ba pelo

Linaoa tsena li molemo bakeng sa bophelo bo botle ba pelo. Liteko tsa tube le lithuto tsa liphoofolo linaoa tsa adzuki li-extracts ho theola khatello ea mali, hammoho le ho theola triglyceride, kakaretso le "mpe" ea cholesterol ea LDL, le mafura a fokolang sebeteng.

Lithuto tsa batho le tsona kamehla legume E amahanya tšebeliso ea eona le maemo a tlase a k'holeseterole le kotsi e fokotsehileng ea lefu la pelo.

Hape, liteko tse laoloang ka mokhoa o sa reroang li tlaleha hore ho ja linaoa ho ka fokotsa maemo a kotsi a lefu la pelo, ho kenyelletsa khatello ea mali, k'holeseterole le triglycerides.

Molemo bakeng sa bophelo bo botle ba liphio

linaoa tsa adzukie na le fiber e ngata ea lijo - hoo e ka bang 25g ka senoelo (ka linaoa tse tala). E boetse e na le li-antioxidant tse matla tsa phytochemicals tse kang polyphenols le proanthocyanidins.

linaoa tsa adzukiKetso e kopantseng ea fiber le li-antioxidants ho eona e senya li-radicals tsa mahala tse sebetsang le tse sa batleheng le ho thibela ho kenella ha macrophages a bakang ho ruruha (lisele tsa sesole sa 'mele).

chelete e nepahetseng ho ja linaoa tsa adzukiE boloka liphio li se na ho ruruha, kotsi le ho senyeha ho feletseng.

E fana ka masapo a matla le ho eketsa boima ba mesifa

Ka lilemo, masapo le mesifa li atisa ho felloa ke matla, matla a ho lokisa kapa ho folisa. Tahlehelo ena e fella ka lefu la ho fokola ha masapo le mesifa e fokotsehileng, haholo-holo ho basali ba postmenopausal.

Baked linaoa tsa adzuki kapa li-extracts li na le likaroloana tsa bioactive tse kang saponins le likatekisine. Metsoako ena e tsosolosa ho leka-lekana ha masapo le ho thehoa ha masapo ho batho ba nang le lefu la masapo le ho ba sireletsa ho tsoa ho ruruha le ho senyeha ka ho feletseng.

Mohope o le mong linaoa tse tala tsa adzuki E na le hoo e ka bang 39 g ea protheine. Lijo tse nang le lik'habohaedreite tse ngata tse nang le protheine e ngata li thusa ho haha ​​​​mesifa. 

Hobane ho nka nako e ngata le matla hore 'mele o sile protheine, linaoa tsa adzukiKaha e na le index e tlase ea glycemic, o tla ikutloa o tletse, o bobebe ebile o le mafolofolo.

E fokotsa k'holeseterole

Ho noa sopho ea linaoa ea adzuki E theola maemo a serum triglyceride, e thibela ho bokellana ha k'holeseterole e mpe (LDL), 'me e sireletsa sebete ho ruruha kapa tšenyo.

linaoa tsa adzukiLi-proanthocyanidin le polyphenols tse ho eona li thibela tlhahiso ea li-enzyme tsa pancreatic. Li-enzyme tsena (haholo-holo lipases) li ikarabella bakeng sa ho monya lipids ka maleng.

Ka lebaka la ho monya ho fokotsehile, boemo ba cholesterol maling le triglyceride bo fokotseha. Ha lipids le triglycerides li fokotseha, ho na le peroxidation e tlase kapa masalla a chefo a hlaselang sebete.

E fana ka detoxification ea sebete

Linaoa tsa Adzuki li maemong a holimo haholo molybdenum E na le mineral e ikhethang e tsejoang e le Ke trace mineral mme ha e fumanehe lijong tse ngata, empa e phetha karolo ea bohlokoa haholo ho tlosa chefo sebeteng. karolo ea halofo linaoa tsa adzuki E bile e fana ka 100% ea letsatsi le letsatsi le khothaletsoang molybdenum.

E thusa ho fokotsa bokooa ba pelehi

linaoa tsa adzuki E ruile ka folate, e leng limatlafatsi tsa bohlokoa nakong ea bokhachane 'me e fokotsa kotsi ea bokooa ba neural tube. 

E loantša lisele tsa mofetše

Liphuputso tsa li-test tube li bontša hore linaoa tsena li ka sebetsa ho feta linaoa tse ling ho thibela ho ata ha lisele tsa mofetše ka maleng, matsoeleng, ho ovary le mokong oa masapo. 

Likotsi Tsa Linaoa Tsa Adzuki Ke Life?

linaoa tsa adzuki Litla-morao tse tloaelehileng haholo tsa ho ja ke khase. Haele hantle linaoa tsa adzukike e 'ngoe ea linaoa tseo ho leng bonolo ho li sila.

Lintlha Tseo U Lokelang ho li Nahana Ha U Pheha Linaoa tsa Adzuki

- linaoa tsa adzukiPele o e pheha, o hloka ho e kolobisa bonyane hora kapa tse peli. Ka hona, lokisetsa lijo tsa hao ka tsela e loketseng.

– Ho koloba le ho hlatsuoa linaoa tsa adzukiE phehe ka mocheso o phahameng ka metsotso e ka bang 30. Ho pheha ka khatello ke khetho e potlakileng ea ho fumana linaoa tse bonolo.

- U ka boloka linaoa tsa adzuki tse phehiloeng ka sehatsetsing bakeng sa tšebeliso ea nako e telele.

Ka hoo;

linaoa tsa adzuki Ke mohloli o moholo oa limatlafatsi tse hlokahalang, livithamine le liminerale 'me e sebelisetsoa ho etsa sejo se khubelu sa linaoa.

E tletse liprotheine, fiber, folate, manganese, phosphorus, potasiamo, koporo, magnesium, zinki, tšepe, thiamine, vithamine B6, riboflavin, niacin, calcium, le tse ling.

E thusa ho laola lefu la tsoekere, ho eketsa ho noa antioxidant, ho eketsa boima ba mesifa, ho ntlafatsa bophelo bo botle ba pelo le ho laola boima ba 'mele.