linaoa tsa mung ( vigna radiata ), ke linaoa tse nyane, tse tala tsa lelapa la legume.
Li 'nile tsa lengoa ho tloha mehleng ea boholo-holo. moindia linaoa tsa mung hamorao e ile ea namela likarolong tse sa tšoaneng tsa Chaena le Asia Boroa-bochabela.
linaoa tsa mung E na le ts'ebeliso e fapaneng 'me hangata e sebelisoa ka salate le sopho mme e jeoa le shrimp.
E na le limatlafatsi tse ngata 'me ho nahanoa hore e thusa mafu a mangata.
Moroho o na le liprotheine tse ngata, lik'habohaedreite, fiber ea lijo le lik'hemik'hale tse sebetsang tsa biochemical. Ke mohloli oa li-amino acid, starch ea semela le li-enzyme.
Ka hona, hoa tsebahala hore ho ja meroho ena, haholo-holo lehlabula, ho thusa tšilo ea lijo. linaoa tse tala tsa mungMosebetsi oa eona oa antioxidant o phetha karolo ea bohlokoa ho sebetsana le tšoaetso, ho ruruha le khatello ea lik'hemik'hale 'meleng oa hau.
sehloohong "Ts'ebeliso ea linaoa tsa mung ke eng", "Melemo ea linaoa tsa mung ke efe", "Na linaoa tsa mung li kotsi", "Na linaoa tsa mung lia fokola" lipotso li tla arajoa.
Boleng ba Phepo ea Linaoa tsa Mung
linaoa tsa munge na le livithamini le liminerale tse ngata. Komiki e le 'ngoe (202 grams) ea linaoa tse phehiloeng tsa mung e na le limatlafatsi tse latelang:
Likhalori: 212
Mafura: 0.8 dikgerama
Liprotheine: 14.2 gram
Lik'habohaedreite: 38.7 dikgerama
Fibre: 15.4 dikgerama
Folate (B9): 80% ea Reference Daily Intake (RDI)
Manganese: 30% ea RDI
Magnesium: 24% ea RDI
Vithamine B1: 22% ea RDI
Phosphorus: 20% ea RDI
Tšepe: 16% ea RDI
Koporo: 16% ea RDI
Potassium: 15% ea RDI
Zinc: 11% ea RDI
Livithamini B2, B3, B5, B6 le diminerale selenium
Linaoa tsena ke e 'ngoe ea mehloli e molemo ka ho fetisisa ea protheine e thehiloeng limela. PhenylalanineE na le li-amino acid tsa bohlokoa tse kang leucine, isoleucine, valine, lysine, arginine le tse ling.
Li-amino acid tsa bohlokoa ke li-amino acid tseo 'mele o ke keng oa li hlahisa ka bobona.
linaoa tsa mung E na le liprotheine tse ka bang 20-24%, 50-60% ea lik'habohaedreite, le palo e kholo ea fiber le micronutrients. E boetse e na le profil e ruileng le e leka-lekaneng ea biochemical.
Litlhahlobo tse fapaneng tsa lik'hemik'hale, linaoa tsa mungO ile a hlalosa flavonoids, phenolic acids le phytosterols likarolong tse sa tšoaneng tsa.
Li-flavonoids
Vitexin, isovitexin, daidzein, genistein, prunetin, biochanin A, tloaelo, quercetin, kaempferol, myricetin, ramnetin, kaempferitrin, naringin, hesperetin, delphinidin, le coumestrol.
Li-phytochemicals tsena li sebetsa hammoho ho felisa li-radicals tsa mahala 'meleng le ho fokotsa ho ruruha.
Melemo ea Linaoa tsa Mung ke Efe?
E na le protheine e phahameng le li-antioxidant linaoa tsa mungE ka thusa ho loantša lefu la tsoekere le lefu la pelo. E ka thibela mocheso le feberu. Liphuputso li boetse li bontša hore linaoa tsena li na le thepa ea anticancer.
E fokotsa kotsi ea mafu a sa foleng ka boemo ba eona bo phahameng ba antioxidant
linaoa tsa mungE na le li-antioxidants tse ngata tse phetseng hantle, ho kenyelletsa phenolic acid, flavonoids, caffeic acid, cinnamic acid, le tse ling.
Li-antioxidants li thusa ho fokotsa limolek'hule tse ka bang kotsi tse tsejoang e le li-radicals tsa mahala.
Ka tekanyo e phahameng, radical ea mahala e ka sebelisana le likarolo tsa cellular mme ea baka tšenyo. Tšenyo ena e amahanngoa le ho ruruha ho sa foleng, lefu la pelo, kankere le mafu a mang.
lithuto tsa tube tsa liteko, linaoa tsa mungHo bontšitsoe hore li-antioxidants tse nkiloeng ho kedare li ka fokotsa tšenyo ea radical mahala ka lebaka la kholo ea kankere liseleng tsa matšoafo le ka mpeng.
e metseng dinawa tsa mung, e na le profil e khahlang ea antioxidant le linaoa tsa mungE na le li-antioxidants ka makhetlo a tšeletseng ho feta
E thibela ho otloa ke mocheso
Linaheng tse ngata tsa Asia, matsatsing a chesang a lehlabula sopho ea linaoa e sebelisoa haholo.
Sena ke hobane, linaoa tsa mungE na le lintho tse thibelang ho ruruha tse thusang ho sireletsa khahlanong le mocheso oa mocheso, mocheso o phahameng oa 'mele, lenyora, le tse ling.
linaoa tsa mung e boetse e na le antioxidants vitexin le isovitexin.
lithuto tsa liphoofolo, sopho ea linaoaHo bontšitsoe hore li-antioxidants tsena tse fumanoang letlalong li thusa ho sireletsa lisele khahlanong le kotsi e tsoang ho li-radicals tsa mahala tse entsoeng nakong ea mocheso.
Ka sena, linaoa tsa mung 'me ho na le lipatlisiso tse fokolang sebakeng sa mocheso oa mocheso, kahoo ho hlokahala lipatlisiso tse ngata pele ho fa batho keletso e nepahetseng ea bophelo bo botle.
E ka fokotsa kotsi ea lefu la pelo ka ho theola k'holeseterole
K'holeseterole e phahameng, haholo-holo "bad" LDL cholesterol, e ka eketsa kotsi ea lefu la pelo.
ho etsa lipatlisiso linaoa tsa mungSena se fana ka maikutlo a hore e kanna ea ba le thepa ea ho theola LDL-cholesterol.
Ka mohlala, lithuto tsa liphoofolo linaoa tsa mung e bontšitse hore li-antioxidants tsa eona li ka theola cholesterol ea LDL maling le ho thibela likaroloana tsa LDL ho sebelisana le li-radicals tsa mahala tse sa tsitsang.
Ho feta moo, tlhahlobo ea liphuputso tse 26 e fumane hore ho ja lijo tsa letsatsi le letsatsi (hoo e ka bang ligrama tse 130) tsa linaoa, joalo ka linaoa, ho theotse haholo boemo ba cholesterol ea LDL maling.
Tlhahlobo e 'ngoe ea liphuputso tse 10 e bontšitse hore lijo tse nang le limela tse nang le linaoa tse ngata (ntle le soya) li ka fokotsa boemo ba k'holeseterole ea LDL maling ka hoo e ka bang 5%.
E ruile ka potasiamo, magnesium le fiber, tse fokotsang khatello ea mali
Khatello e phahameng ea mali ke bothata bo tebileng ba bophelo bo botle hobane bo eketsa kotsi ea lefu la pelo, e leng sesosa se ka sehloohong sa lefu lefatšeng ka bophara.
linaoa tsa munge thusa ho theola khatello ea mali.E ntle potasiamo, magnesium le fiberke mohloli. Liphuputso li bontšitse hore e 'ngoe le e' ngoe ea limatlafatsi tsena e amahanngoa le kotsi e fokotsehileng ea khatello e phahameng ea mali.
Hape, tlhahlobo ea liphuputso tse robeli e bontšitse hore ho ja linaoa tse ngata tse kang linaoa ho theola khatello ea mali ho batho ba baholo ba nang le khatello e phahameng ea mali le ba se nang eona.
Liphuputso tsa liteko le liphoofolo li boetse li fumane hore liprotheine tsa linaoa tsa mung li ka hatella li-enzyme tseo ka tlhaho li phahamisang khatello ea mali.
E na le litlamorao tse khahlanong le ho ruruha
Polyphenols tse kang vitexin, gallic acid le isovitexin li fokotsa ho ruruha 'meleng. Lisele tsa liphoofolo tse tšoaroang ka limolek'hule tsena tse sebetsang li ne li e-na le metsoako e fokolang ea ho ruruha (interleukins le nitric oxide).
lekhapetla la linaoaLi-flavonoids tse fumanoang ho eona li sebetsa ho eketsa tlhahiso ea metsoako e thibelang ho ruruha 'meleng. Sena se ka sebetsa khahlano le maemo a ho ruruha joalo ka lefu la tsoekere, allergy le sepsis.
E na le phello ea antimicrobial
mung coresLi-polyphenols tse ntšitsoeng ho kedare li na le mesebetsi ea antibacterial le antifungal.Fusarium solani, Fusarium oxysporum, Coprinus comatus ve Botrytis cinerea E bolaea li-fungus tse fapaneng joalo ka
Staphylococcus aureus ve Helicobacter pylori Ho fumanoe hore mefuta e meng ea libaktheria e khona ho utloa liprotheine tsena.
linaoa tsa mung li-enzyme li senya marako a lisele tsa likokoana-hloko tsena 'me li li thibela ho phela ka maleng, spleen le litho tsa bohlokoa.
Fiber ea eona le setache se hananang le sona se molemo bakeng sa bophelo bo botle ba tšilo ea lijo.
linaoa tsa mung E na le mefuta e fapaneng ea limatlafatsi tse molemo bakeng sa bophelo bo botle ba tšilo ea lijo. Komiki e le 'ngoe e fana ka ligrama tse 15.4 tsa fiber, e bontšang hore e na le fiber e ngata.
linaoa tsa mung, e ka thusang ho boloka mala kamehla ka ho potlakisa ho tsamaea ha limatlafatsi ka maleng. pectin E na le mofuta oa fiber o bitsoang
Joalo ka limela tse ling linaoa tsa mung E boetse e na le starch e hanyetsanang.
starch e hanyetsanangE sebetsa ka mokhoa o ts'oanang le fiber e qhibilihang kaha e thusa ho fepa libaktheria tse phetseng hantle tsa mala. Joale baktheria ea e sila ebe e e fetola li-acid tse khutšoane tsa mafura - haholo-holo butyrate.
Liphuputso li bontša hore butyrate e tšehetsa bophelo bo botle ba tšilo ea lijo ka litsela tse ngata. Ka mohlala, e ka fepa lisele tsa mala, ea matlafatsa sesole sa 'mele esita le ho fokotsa kotsi ea kankere ea mala.
Ho feta moo, linaoa tsa mung Lik'habohaedreite tse ho eona li chesoa habonolo ho feta tse fumanoang limela tse ling. Ka hona, e baka ho ruruha ho fokolang ho feta limela tse ling tsa linaoa.
Haeba e sa phekoloe, tsoekere e phahameng ea mali ke bothata bo tebileng ba bophelo bo botle. Ena ke tšobotsi e ka sehloohong ea lefu la tsoekere 'me e baka mafu a mangata a sa foleng.
linaoa tsa mungE na le lintho tse 'maloa tse thusang ho boloka tsoekere ea mali e le tlase. E na le fiber e ngata le protheine, e thusang ho liehisa fiber maling.
Lithuto tsa liphoofolo le tsona linaoa tsa mung Ho bontšitsoe hore li-antioxidants vitexin le isovitexin li theola tsoekere ea mali le ho thusa insulin ho sebetsa ka katleho.
ho fokotsa boima ba linaoa
linaoa tsa mungli na le fiber e ngata le protheine, tse ka u thusang ho theola boima ba 'mele. Liphuputso li bontša hore fiber le protheine ghrelin E bontšitsoe ho hatella lihomone tsa tlala tse kang
Ho feta moo, liphuputso tse ling li fumane hore limatlafatsi ka bobeli li ka susumetsa ho lokolloa ha li-hormone tse monate tse kang peptide YY, GLP-1 le cholecystokinin.Li boetse li thusa ho fokotsa lijo tsa khalori ka ho fokotsa takatso ea lijo.
Melemo ea linaoa tsa mung ho bakhachane
Basali ba bangata nakong ea bokhachane folate Ho khothalletsoa ho ja lijo tse nang le limatlafatsi tse ngata. Folate e bohlokoa bakeng sa kholo e nepahetseng ea ngoana.
linaoa tsa mungKarolo ea 202-gram ea folate e fana ka 80% ea RDI bakeng sa folate. E boetse e na le tšepe e ngata, protheine le fiber, tseo basali ba li hlokang haholo nakong ea bokhachane.
Leha ho le joalo, bakhachane ba ka jara libaktheria tse ka bakang tšoaetso. ho ja linaoa tsa munglokela ho qoba.
Likotsi tsa linaoa tsa Mung ke life?
linaoa tsa mungHa ho tsejoe hakaalo ka polokeho ea eona. E na le li-anti-nutrients le li-phytosterol tse kang estrogen tse ka lematsang 'mele. Empa seo ha se bolele hore ha sea sireletseha.
Haeba e jeoa e le tala kapa e phehiloe halofo, linaoa tsa mung E ka baka letšollo, ho hlatsa le chefo ea lijo.
Ka hoo;
linaoa tsa mungli na le limatlafatsi tse ngata le li-antioxidants tse ka bang molemo bakeng sa bophelo bo botle.
E ka sireletsa khahlanong le mocheso, ea thusa bophelo bo botle ba tšilo ea lijo, ea khothalletsa ho theola boima ba 'mele, le ho theola "cholesterol" e mpe" ea LDL, khatello ea mali le tsoekere ea mali.
