Cowpea (Phaseolus Aureus) ke linaoa tse nyane tse bōpehileng joaloka oval e nang le matheba a matšo. Ho na le mefuta e kang e khubelu, e tranelate, e ntšo, e sootho joalo-joalo. Melemo ea cowpea Tsena li kenyelletsa ho leka-lekanya tsoekere maling, ho thibela mofetše, le ho ntlafatsa bophelo bo botle ba pelo.
Vithamine A, B1, B2, B3, B5, B6, C, folic acid, tšepe, potasiamo, magnesium, calcium, selenium, sodium, zinki, koporo, phosphorus, joalo-joalo. E na le livithamine tsohle tsa bohlokoa le liminerale tse kang
Melemo ea cowpea
Boleng ba phepo ya cowpea
Li na le phepo e nepahetseng, linaoa tsa liphio li na le fiber e ngata le protheine. Boleng ba phepo ea sekotlolo (ligrama tse 170) ea cowpea e phehiloeng ke e latelang:
Likhalori: 194
Liprotheine: 13 gram
Mafura: 0,9 dikgerama
Lik'habohaedreite: 35 dikgerama
Fibre: 11 dikgerama
Folate: 88% ea DV
Koporo: 50% ea DV
Thiamine: 28% ea DV
Tšepe: 23% ea DV
Phosphorus: 21% ea DV
Magnesium: 21% ea DV
Zinc: 20% ea DV
Potassium: 10% ea DV
Vithamine B6: 10% ea DV
Selenium: 8% ea DV
Riboflavin: 7% ea DV
E boetse e sebetsa e le antioxidant polyphenols e ngata ka metsoako. Melemo ea cowpea ka lebaka la phepo ea eona ea bohlokoa.
Melemo ea lierekisi tse mahlo a matšo ke afe?
E na le metsoako ea steroid e bitsoang phytosterols. Tsena li sebetsa haholo ho boloka maemo a tloaelehileng a k'holeseterole 'meleng ea rona.
Lierekisi tse mahlo a matšo li na le index e tlase ea glycemic. Ka hona, e boloka k'holeseterole e maling e le tlas'a taolo.
KE thusa ho tlosa li-radicals tse kotsi tse ka thibelang kholo ea lisele tsa mofetše.
Melemo ea cowpeaE 'ngoe ea tsona ke hore e na le fiber e ngata e qhibilihang. Ka tsela ena, e laola boemo ba tsoekere maling.
Linaoa tsa liphio li na le folate (vithamine B9), e fokotsang monyetla oa ho ba le bokooa ba methapo ea kutlo joalo ka anencephaly kapa spina bifida.
E boetse e sebelisoa ho phekola khaello ea mali. melemo ea cowpeake e 'ngoe. Hobane ke mohloli o motle oa tšepe.
Ho ja lierekisi tse mahlo a matšo ho fokotsa boemo ba ho ruruha. Ka hona, e fokotsa kotsi ea lefu la pelo.
E netefatsa ts'ebetso ea kamehla ea mala.
E thusa ho imolla mathata a ho ntša metsi a kang tšubuhlellano.
E ntlafatsa bophelo bo botle ba tšilo ea lijo kaha ke mohloli o moholo oa fiber.
E thusa ho boloka bophelo bo botle ba metabolism.
E na le calcium le phosphorus, e leng liminerale tsa bohlokoa bakeng sa ho boloka matla le sebōpeho sa masapo.
E sebetsa hantle ho phekola mathata a kang ho tšoenyeha ha sechaba, ho hlobaela le ho fana ka boroko bo botle.tryptophan E na le.
E thusa ho folisa le ho lokisa mesifa ea mesifa.
Ho ja lierekisi tse mahlo a matšo lijong ho potlakisa tahlehelo ea boima ba 'mele ka lebaka la protheine ea eona le fiber e qhibilihang. Haholo-holo, protheine ke hormone e ikarabellang bakeng sa ho susumetsa maikutlo a tlala.ghrelin e fokotsa maemo a bona.
E liehisa matšoao a botsofali.
E sireletsa bophelo bo botle ba letlalo.
E fana ka bophelo bo botle le ho khanya ho moriri.
Ntle le ho phela hantle le ho hlabosa, cowpea e sebetsa ka mefuta-futa 'me e sebelisoa mefuteng e fapaneng ea diresepe.
Kenya li-cowpeas tse omisitsoeng metsing bonyane lihora tse 6 pele u pheha. E thusa ho potlakisa nako ea ho pheha le ho etsa hore ho be bonolo ho cheka.
Linaoa tse omeletseng tsa liphio li fapane le linaoa tse omisitsoeng ka hore ha li hloke ho ineloa metsing a batang nako e telele kapa bosiu bo le bong. Leha ho le joalo, haeba e bolokiloe metsing a chesang ka lihora tse 1-2, nako ea ho pheha e ntse e ka khutsufatsoa.
Lierekisi tse mahlo a matšo li ka boela tsa ekeletsoa sopho, lijana tsa nama le salate.
Likotsi tsa cowpea ke life?
Ho batho ba bang, e ka baka bohloko ba ka mpeng, khase le ho ruruha ka lebaka la litaba tsa eona tsa raffinose, mofuta oa fiber e ka bakang mathata a tšilo ea lijo.
Ho inela le ho pheha ho fokotsa li-raffinose le ho etsa hore ho be bonolo ho sileha.
Lierekisi tse mahlo a matšo li thibela ho monya ha liminerale tse kang tšepe, zinki, magnesium le calcium 'meleng.phytic acid E na le li-antinutrients tse kang
Ho inela le ho pheha lierekisi tse mahlo a matšo pele u li ja ho fokotsa haholo phytic acid ea tsona. E thusa ho eketsa ho monya limatlafatsi.
