IiNzuzo zeembotyi ze-Adzuki, iiNgozi kunye neXabiso leSondlo

iimbotyi ze-adzukiluhlobo oluncinane lwembotyi olulinywa kulo lonke elaseMpuma Asia nakwiiHimalaya. Nangona kwinani leminye imibala, iimbotyi adzuki ebomvu Lolona didi lwaziwayo.

Iimbotyi zeAdzukiIneentlobo ngeentlobo zeenzuzo, ukusuka kwimpilo yentliziyo kunye nokulahleka kwesisindo sokuphucula ukugaya kunye nomngcipheko omncinci wesifo sikashukela. 

Yintoni iimbotyi ze-Adzuki?

iimbotyi ze-adzuki (Vigna angularis) Ivela eTshayina kwaye ikhule eJapan iminyaka eyi-1000 ubuncinci. Namhlanje kukho iindawo ezilinywayo kwiindawo ezifudumeleyo zaseTaiwan, eIndiya, eNew Zealand, eKorea, kwiiPhilippines naseTshayina.

iimbotyi ze-adzuki Ityebile kwifiber yokutya, iprotheyini, i-iron, i-calcium kunye ne-folate kwaye ineempawu ezomelezayo. Kwakhona, ngenxa yesalathiso se-glycemic ephantsi iimbotyi ze-adzukiKukutya okukhethiweyo kubasetyhini abasexesheni, abantu abanesifo seswekile kunye nokutyeba.

iimbotyi ze-adzuki Yimbotyi encinci, ebomvu, ebomvu, eyomileyo. iimbotyi ze-adzuki ifumaneka kwimibala emnyama ebomvu, e-maroon, emnyama kwaye ngamanye amaxesha emhlophe.

Ixabiso lesondlo seembotyi ze-Adzuki

Njengeembotyi ezininzi, iimbotyi ze-adzuki Kwakhona iqulethe i-fiber, iprotheni, i-carbohydrates enzima kunye nezityalo ezincedo. Ikhulu leegram eziphakwayo zinezi zondlo: 

Iikhalori: 128

Iiprotheni: 7.5 gram

Amafutha: ngaphantsi kwe-1 gram

Iikhabhoni: 25 gram

Ifayibha: 7.3 grams

Folate: 30% yexabiso lemihla ngemihla (DV)

IManganese: 29% yeDV

Phosphorus: 17% yeDV

I-Potassium: i-15% ye-DV

Ubhedu: 15% ye-DV

I-Magnesium: i-13% ye-DV

I-Zinc: 12% ye-DV

Intsimbi: 11% ye-DV

I-Thiamine: i-8% ye-DV

I-Vitamin B6: i-5% ye-DV

I-Riboflavin: i-4% ye-DV

I-Niacin: i-4% ye-DV

I-Pantothenic acid: i-4% ye-DV

I-Selenium: i-2% ye-DV 

Olu hlobo lwembotyi lunezixa ezilungileyo zezityalo eziluncedo ezinokukhusela umzimba ekugugeni nakwizifo. i-antioxidant inikeza.

Izifundo, iimbotyi ze-adzukiIthi iqulethe iindidi ezingama-29 ezahlukeneyo ze-antioxidants kwaye yenye yezona zinto zityebileyo zokutya ngokwemiqathango ye-antioxidants.

Njengezinye iintlobo zeembotyi, iimbotyi ze-adzuki ukunciphisa amandla omzimba okufunxa iiminerali i-antitrient iqulathe. Ngoko ke, kufuneka ifakwe emanzini ngaphambi kokupheka. Ngaloo ndlela, izinga le-antinutrients liyancipha.

Ziziphi iiNzuzo zeembotyi ze-Adzuki?

kuphucula ukwetyisa

Ezi mbotyi ezibomvu ziphucula impilo yokugaya kunye namathumbu. Kuba iimbotyi ziyi-fiber enyibilikayo ngakumbi kwaye isitatshi esixhathisayo sisityebi kwi Le micu idlula ingagatywa de ifike emathunjini, isebenze njengokutya kwebhaktiriya elungileyo yamathumbu.

Xa iibhaktheriya ezinobuhlobo zondla kwifiber, amathumbu aphilile, umngcipheko womhlaza wekoloni uyancitshiswa kwaye, njenge-butyrate, ikhonkco elifutshane elinamafutha acid kwenzeka.

Kwakhona, izifundo zezilwanyana iimbotyi ze-adzukiIphakamisa ukuba umxholo ophezulu we-antioxidant we-cannabis unokunciphisa ukuvuvukala kwamathumbu kunye nokwenza lula ukugaya.

Yehlisa umngcipheko wesifo seswekile

Olu hlobo lweembotyi lunciphisa umngcipheko wohlobo lwe-2 yeswekile. Ngokuyinxenye inobutyebi kwifiber, enceda ekuphuculeni ubuntununtunu kwi-insulin kwaye ithintele i-spikes yeswekile yegazi emva kokutya.

Iityhubhu yovavanyo kunye nezifundo zezilwanyana iimbotyi ze-adzukiIthi iprotheni equlethwe kwisibindi inokuthintela isenzo se-intestinal alpha-glucosidases.

I-Alpha glucosidases yi-enzayim efunekayo ukwaphula iicarbohydrates ezintsonkothileyo zibe zincinci, iiswekile ezifunxa lula. Ke ngoko, ukuthintela isenzo sabo kuthintela i-spikes yeswekile yegazi, njengakwabanye abanesifo seswekile.

Inceda ukunciphisa umzimba

iimbotyi ze-adzuki Kukutya okunokuthi kutyiwe ngexesha lokunciphisa umzimba. Obunye ubungqina bubonisa ukuba iikhompawundi ezifunyenwe kolu hlobo lweembotyi zinokuphucula ukubonakaliswa kofuzo okunciphisa indlala kunye nokwandisa iimvakalelo zokuzala.

Iityhubhu yovavanyo kunye nezifundo zezilwanyana nazo iimbotyi ze-adzuki icebisa ukuba iikhompawundi ezithile kwiincindi zayo zinokuba negalelo ekulahlekeni kobunzima.

Ukongeza, ikwasisityebi kwiprotheyini kunye nefayibha, izondlo ezibini ezinokuthi zinciphise ukulamba kunye nokwandisa ukuhlutha.

Ikhusela impilo yentliziyo

Ezi mbotyi ziluncedo kwimpilo yentliziyo. Iityhubhu yovavanyo kunye nezifundo zezilwanyana iimbotyi ze-adzuki izicatshulwa zokunciphisa uxinzelelo lwegazi, kunye ne-triglyceride ephantsi, i-totali kunye ne "mbi" ye-cholesterol ye-LDL, kunye ne-fat deposits esibindi.

Izifundo zabantu nazo rhoqo umdumba Idibanisa ukusetyenziswa kwayo kunye namanqanaba aphantsi e-cholesterol kunye nokunciphisa ingozi yesifo senhliziyo.

Kwakhona, izilingo ezilawulwa ngokungahleliwe zibika ukuba ukutya iimbotyi kunokunciphisa imingcipheko yesifo senhliziyo, kubandakanywa uxinzelelo lwegazi, i-cholesterol, kunye ne-triglycerides.

Iluncedo kwimpilo yezintso

iimbotyi ze-adzukiinomthamo ophezulu wefayibha ekutyeni - malunga ne-25g ngekomityi nganye (kwiimbotyi ezikrwada). Kwakhona iqulethe ixabiso eliphakathi kwe-antioxidant phytochemicals enamandla njenge-polyphenols kunye ne-proanthocyanidins.

iimbotyi ze-adzukiIsenzo esidibeneyo se-fiber kunye ne-antioxidants kuyo i-scavenges esebenzayo kunye ne-radicals yamahhala engafunekiyo kunye nokuthintela ukungena kwe-macrophages ebangela ukuvuvukala (iiseli ze-immune system).

isixa esifanelekileyo ukutya iimbotyi ze-adzukiIgcina izintso zingenalo ukudumba, ukwenzakala kunye nokuwohloka ngokupheleleyo.

Ibonelela ngamathambo aqinileyo kwaye yandisa ubunzima bemisipha

Ngokukhula, amathambo kunye nezihlunu zivame ukuphelelwa ngamandla, amandla okulungisa okanye ukuphilisa. Oku kulahlekelwa kubangela i-osteoporosis kunye nokunciphisa ubunzima bemisipha, ngakumbi kubasetyhini be-postmenopausal.

Ibhakiwe iimbotyi ze-adzuki okanye izicatshulwa ziqulathe amacandelo bioactive ezifana saponins kunye catechins. Ezi zithako zibuyisela ibhalansi ye-bone resorption kunye nokubunjwa kwamathambo kubantu abane-osteoporosis kwaye bakhusele ekudumbeni kunye nokuncipha ngokupheleleyo.

Ikomityi enye iimbotyi zeadzuki ekrwada Iqulethe malunga ne-39 g yeprotheni. Ukutya okune-carb ephantsi-high-protein kunceda ukwakha ubunzima bemisipha. 

Kuba kuthatha ixesha elininzi kunye namandla ukuze umzimba wetyise iiproteni, iimbotyi ze-adzukiEkubeni inesalathiso se-glycemic ephantsi, uya kuziva ugcwele, ulula kwaye unamandla.

Yehlisa i-cholesterol

Ukusela isuphu ye-adzuki yeembotyi Yehlisa amanqanaba e-serum triglyceride, ikhusela i-cholesterol embi (LDL) ukuqokelela, kwaye ikhusela isibindi ekudumbeni okanye kumonakalo.

iimbotyi ze-adzukiI-proanthocyanidins kunye ne-polyphenols kuyo inqanda ukuveliswa kwe-pancreatic enzymes. Ezi enzymes (ingakumbi i-lipases) zinoxanduva lokufunxa i-lipids emathunjini.

Ngenxa yokunciphisa ukufunxa, i-triglyceride yegazi kunye namanqanaba e-cholesterol aphantsi. Xa kukho iilipids ezimbalwa kunye ne-triglycerides, kukho i-peroxidation ephantsi okanye iintsalela ezinetyhefu ezihlasela isibindi.

Inika ukukhutshwa kwesibindi

Iimbotyi ze-Adzuki kwindawo ephezulu kakhulu molybdenum Iqulethe iminerali ekhethekileyo eyaziwa ngokuba Iyiminerali yokulandelela kwaye ayifumaneki kwizinto ezininzi zokutya, kodwa idlala indima ebaluleke kakhulu ekunciphiseni isibindi. isiqingatha sesahlulo iimbotyi ze-adzuki Ikwabonelela nge-100% yemihla ngemihla ecetyiswayo ye-molybdenum.

Inceda ekunciphiseni iziphene ekuzalweni

iimbotyi ze-adzuki Ityebile kwi-folate, eyona sondlo esibalulekileyo ngexesha lokukhulelwa kwaye inciphisa umngcipheko we-neural tube defects. 

Ulwa neeseli zomhlaza

Uphononongo lwetyhubhu yovavanyo lubonisa ukuba ezi mbotyi zinokusebenza ngakumbi kunezinye iimbotyi ekuthinteleni ukwanda kweeseli zomhlaza emathunjini, emabeleni, kwisiyilelo-maqanda, nakumongo wethambo. 

Yintoni Eyingozi kwiimbotyi ze-Adzuki?

iimbotyi ze-adzuki Esona siphumo siqhelekileyo sokutya yigesi. Ngokwenene iimbotyi ze-adzukiyenye yezo mbotyi kulula ukwetyisa.

Amanqaku okuqwalasela xa upheka iimbotyi ze-Adzuki

- iimbotyi ze-adzukiNgaphambi kokuyipheka, kufuneka uyifake ubuncinane iyure okanye ezimbini. Ngoko ke, cwangcisa ukutya kwakho ngokufanelekileyo.

– Imanzi kwaye ihlanjwe iimbotyi ze-adzukiYibilise ekushiseni okuphezulu malunga nemizuzu engama-30. Ukupheka ngoxinzelelo lukhetho olukhawulezayo lokufumana iimbotyi ezithambileyo.

– Ungagcina iimbotyi ze-adzuki eziphekiweyo efrijini ukuze zisetyenziswe ixesha elide.

Ngenxa yoko;

iimbotyi ze-adzuki Ngumthombo omkhulu wezondlo eziyimfuneko, iivithamini kunye neeminerali kwaye isetyenziselwa ukwenza intlama yeembotyi ezibomvu.

Igcwele iprotheni, i-fiber, i-folate, i-manganese, i-phosphorus, i-potassium, ithusi, i-magnesium, i-zinc, isinyithi, i-thiamine, i-vitamin B6, i-riboflavin, i-niacin, i-calcium, kunye nokunye.

Inceda ukulawula isifo seswekile, ukwandisa i-antioxidant intake, ukwandisa ubunzima bemisipha, ukuphucula impilo yentliziyo kunye nokulawula ubunzima.