Yintoni Imifuno? Iingenelo kunye neempawu

Iimbotyi, UFabaceae ziziqhamo okanye iimbewu zosapho lwezityalo ezibizwa. Ityiwa kakhulu kwihlabathi jikelele kwaye ingumthombo otyebileyo wefiber kunye neevithamini ze-B.

Ingathatha indawo yenyama njengomthombo weprotheyini yemifuno.

Iimbotyi zinenani leenzuzo zempilo, kubandakanya ukwehlisa i-cholesterol, ukuthoba amanqanaba eswekile yegazi kunye nokomeleza iintsholongwane ezisempilweni zamathumbu.

kwinqaku "Yintoni imbotyi", "Ziziphi iindidi zeembotyi", "Ziziphi iingenelo zezityalo ezizimbotyi", "Ingaba yimidumba yiproteni", "Yeyiphi imidumba enexabiso eliphezulu leprotheyini" Imibuzo efana nale:

Yintoni iLegumes?

Iimbotyi, equlethe malunga ne-19.500 yeentlobo ezahlukeneyo kunye ne-751 yezityalo zezityalo UFabaceae kuquka nasiphi na isiqhamo okanye imbewu yesityalo kusapho lwaso. Iimbotyi, iilentile, amandongomane, kunye neeertyisi zezona zisetyenziswa kakhulu kwihlabathi jikelele iintlobo zeembotyizimbalwa zazo.

Uluhlu lweeLegumes

Kusoloko kukho ukubhideka malunga nokuba kukuphi ukutya okuwela kudidi lwemidumba. 

Umzekelo, Ingaba iimbotyi eziluhlaza ziyimbotyi? Ngaba ii-ertyisi ziimbotyi? Ngaba iilentile ziyimbotyi? 

Iimbotyi Nalu uluhlu lokutya okusetyenziswa ngokuqhelekileyo oluhlelwa ngolu hlobo:

- Iimbotyi

– Iimbotyi zesoya

- Iimbotyi eziluhlaza

– Iimbotyi zezintso

– Iipods

– iimbotyi zeAdzuki

– iimbotyi zemung

– iimbotyi ezimnyama

– iimbotyi zasemanzini

– Iimbotyi ezibomvu

- Iertyisi

– cowpea

– iClover

- Ilentile

- Pea

- Peanut

Amandongomane Unokuzibuza ukuba kutheni ikolu luhlu. Oku kungenxa yokuba, ngokungafaniyo nezinye iintlobo zamandongomane, amandongomane akhula ngaphantsi komhlaba kunye UFabaceae Yeyosapho lwezityalo.

Ngokwesiqhelo umdumba Nangona ihlelwa njenge nut, isebenza njenge nut.

Ixabiso leSondlo leLegumes

Iimbotyi, iilentile kunye nee-ertyisi ziindidi eziphambili zeembotyi kwaye zonke ziyafana xa kufikwa kumxholo wazo wesondlo.

Iimbotyi Ngaphandle kobutyebi kuzo zombini iiprotheyini kunye nefiber, ikwagcwele iivithamini kunye neeminerali. Uninzi lweembotyi ziphezulu kwi-micronutrients ezifana ne-folate, isinyithi, i-magnesium, i-phosphorus, i-manganese kunye ne-potassium.

Ezinye ziqulethe i-copper eninzi, i-zinc, i-calcium, i-vitamin B kunye ne-selenium.

Ngokomzekelo, enye ikomityi yeelentile ibonelela ngeepesenti ezingama-90 zeemfuno zakho zemihla ngemihla kunye neepesenti ezingama-37 zeemfuno zakho zentsimbi ngosuku.

Ezinye iintlobo zeembotyi zikwayimithombo elungileyo ye-antioxidants. Ngokomzekelo, iimbotyi ezimnyama, iimbotyi ezibomvu, iimbotyi zezintso zine-anthocyanins; ezi khompawundi zizinto ezifanayo ezifumaneka kukutya okumnyama okufana namaqunube, ikhaphetshu ebomvu kunye nesitshalo seqanda.

Ke ngoko, iimbotyi zihlangabezana phantse nazo zonke iimfuno zezondlo zomzimba. 

Ziziphi iiNzuzo zeLegumes?

Iphezulu kwiprotheyini

Uninzi lweembotyi lunezixa ezaneleyo ze-amino acids kunye iprotheni esekwe kwisityaloNgomnye wemithombo engcono kakhulu.

Ngokomzekelo, ikomityi enye yee-chickpeas kunye neembotyi iqulethe i-15 grams yeprotheni.

Iprotheyini ithathwa njengenxalenye ebaluleke kakhulu yokutya kwaye idlala indima ebalulekileyo ekusebenzeni kweselula kunye nokukhula kwemisipha.

Kuba, iimbotyi kubaluleke kakhulu kwi-vegan kunye nokutya kwemifuno kwaye isetyenziswa njengowona mthombo weprotheyini kwaba bantu.

Ukutya iiprotheyini ezaneleyo kunciphisa ukutya, kunika ukuhlutha; Ngenxa yezi mpawu, kunceda ukunciphisa umzimba.

Ilinganisa iswekile yegazi

Olunye uphononongo lujonge ukutya kwabantu abangama-2.027 kunye ukusetyenziswa kweembotyiyafumanisa ukuba i-min idibaniswe nokunciphisa amanqanaba eswekile yegazi. 

Oku kungenxa yokuba, iimbotyiIphezulu kwifiber, enceda ukulawula amanqanaba eswekile yegazi ngokucothisa ukufunxwa kweswekile egazini. 

I-Fiber iphinda iphucule amandla okusebenzisa i-insulin, ihomoni ejongene nokuthutha iswekile ukusuka egazini ukuya kwiiseli, ngokufanelekileyo.

Iimbotyi zinceda ukunciphisa umzimba

IimbotyiNgombulelo kwiprotheyini yayo kunye nomxholo wefiber, inokunceda ukunciphisa umzimba. Ifayibha ihamba ngokucothayo kwindlela yokwetyisa, enokunciphisa indlala kwaye ixhase ukulawula ubunzima.

Ngokufanayo, iprotheni yi-hormone enoxanduva lokuvuselela indlala ukunceda ukulawula ukutya kunye nokutya. ghrelin izama ukuthoba inqanaba labo.

Iluncedo kwimpilo yentliziyo

Iimbotyiinokunciphisa imiba eyahlukeneyo yengozi yesifo sentliziyo ukunceda ukugcina intliziyo isempilweni kwaye yomelele.

Ngokomzekelo, isifundo esikhulu ukutya iimbotyiibonise ukuba inokunciphisa amanqanaba e-cholesterol epheleleyo kunye "embi" ye-LDL, zombini ezo zinegalelo elibalulekileyo kwisifo senhliziyo. 

Isenokunceda ukunciphisa i-triglycerides, uxinzelelo lwegazi olusezantsi kunye nokunciphisa iimpawu ezahlukeneyo zokudumba ukunceda impilo yentliziyo.

kuphucula ukwetyisa

Yonke imihla ukutya iimbotyiIluncedo kwimpilo yokwetyisa. Uphando, iimbotyi Uphononongo lubonisa ukuba ukwandisa ukutya kwakho kwefayibha ngokutya okunje: izilonda zamathumbu, i-diverticulitis, i-hemorrhoids kunye nesifo se-reflux ye-gastroesophageal (GERD) inokunceda ukunyanga kunye nokuthintela iingxaki ezahlukeneyo. 

Inceda ukuthintela ukuqhinwa

IimbotyiOku kukutya okune-fiber ephezulu, ukongeza kumxholo wabo weprotheyini onomtsalane, kunokunceda ukukhuthaza amanqanaba e-cholesterol enempilo kunye nempilo yonke ye-cardiovascular.

Ngokomzekelo, enye indebe ye-lentile ephekiweyo iqulethe i-16 grams yefiber.

Xa utya ifayibha, ihamba kancinci kwindlela yakho yokugaya kwaye yongeza isambuku kwisitulo ukuyinceda idlule. Oku kuluncedo ngakumbi xa kufikwa kuqhinwa.

Ukwandisa i-fiber intake kunceda ukuthintela ukuqhina.

Inganceda ukulwa nomhlaza

Iziphumo zophando olwenziwe ngo-2019, ukusetyenziswa kweembotyi wafumana inkxaso yekhonkco phakathi komhlaza kunye nokuthintela ukufa ngumhlaza. 

Uphononongo olufanayo lukwafumanise ukuba ukutya iimbotyi rhoqo kunomngcipheko ophantsi wokufa kwisifo sentliziyo.

Ngokutsho kweAmerican Cancer Institute, iimbotyikwifiber, isitatshi esixhathisayo kunye ne-phenolic compounds zonke ziyakwazi ukuxhasa ukukhula kweebhaktheriya ze-gut ezikhuthaza impilo (i-microbiome), inceda ukuphucula ukusebenza komzimba, kunye nokulwa nomhlaza kunye nezinye izifo ezingapheliyo. 

Iimbotyi zizityebi kwifayibha kwaye zinokukhusela ngakumbi kumhlaza webala kwaye ziqulethe i-antioxidants, ezinye zazo ezinceda ukulwa nomonakalo wasimahla.

Zeziphi iimpawu ezingalunganga zeLegumes?

Antinutrients

IimbotyiNangona ineenzuzo ezininzi zempilo, ikwanazo neempawu ezimbi ekufuneka ziqwalaselwe.

Iimbotyi Iqulethe "i-antinutrients," okanye iikhompawundi ezinokuphazamisa ukufunxwa kwee-micronutrients ezibalulekileyo ezifana nentsimbi kunye ne-calcium.

IimbotyiI-antinutrient exhaphakileyo efumaneka e-US yi-phytic acid, eyona ndlela yokugcina i-phosphorus efumaneka kukutya okufana neenkozo, i-legumes, kunye namantongomane.

I-Phytic acid Iyakwazi ukubophelela kwiiminerali ezithile ezifana nentsimbi, i-zinc, i-calcium, i-magnesium kunye ne-manganese kwaye ithintele ukufunxa kwabo.

Ngokuhamba kwexesha oku rhoqo umdumba Inokubangela ukunqongophala kwezondlo kubantu abatyayo. Le meko idla ngokuchaphazela abantu abatya imifuno. 

IiLectins, iimbotyiNgolunye uhlobo lwe-antinutrient efumaneka kwi I-Lectin iyaxhathisa ukucolwa kwaye inokonakalisa ulunwe lwendlela yesisu xa ityiwe ngobuninzi.

Ngokusebenzisa iindlela ezifanelekileyo zokulungiselela iimbotyiImiphumo eyingozi ye-antinutrients ekutyeni inokuncitshiswa. Ukufunxwa nokubilisa zezinye zezi ndlela.

Iimbotyi kufuneka ziphekwe

Uninzi umdumba uhlobo lukhuselekile ukuba lusetyenziswe kwaye alubangeli ingozi empilweni. Kodwa ukutya iimbotyi ezikrwada okanye ezingaphekwanga kunokuba yingozi kakhulu.

ikakhulu iimbotyi zezintsoiqulethe i-phytohemagglutinin, uhlobo lwe-lectin enetyhefu xa isetyenziswe ngobuninzi. Amatyala e-phytohemagglutinin poisoning axelwe ngenxa yokutya iimbotyi zezintso ezikrwada okanye ezingaphekwanga ngokwaneleyo.

Ukupheka iimbotyi zezintso neutralizes phytohemagglutinin yayo kwaye kususa iimpawu zayo eziyityhefu. 

aleji

Kuba iimbotyi zineecarbohydrates ezininzi, abantu abanesifo seswekile kufuneka bazitye ngokumodareyitha nangokuqaphela.

Ukutya okunokulinganisela, okuzinzisa iswekile yegazi iimbotyiYidibanise nemifuno engeyo-starchy, iziqhamo eziphantsi kwe-GI, kunye nemithombo yeprotheni ephilileyo.

Abanye abantu basenokungadibani neentlobo ezithile zemidumba. Umzekelo, amandongomane ayinto eqhelekileyo kwaye anokubangela iimpawu ezinjenge-hives, ukuphefumla kunye nokuxineka emqaleni.

iimbotyi Ukuba ufumana naziphi na iimpawu ezimbi emva kokutya, yeka ukutya kwaye udibane nodokotela ngokukhawuleza.

Iimbotyi eziphezulu kwiProtheyini

Ii-ertyisi

Ii-ertyisiNgumthombo ogqwesileyo wefiber kunye neprotheyini.

Izifundo ezininzi zenzululwazi, ezifana nee-chickpeas iimbotyiibonise oko kunokunceda ekunciphiseni ubunzima, imingcipheko yesifo senhliziyo, kunye namanqanaba anokuba ngumngcipheko womhlaza, ngakumbi xa kutshintshwa inyama ebomvu ekutyeni.

Isiqulatho sesondlo sekomityi enye (164 grams) yee-ertyisi eziphekiweyo simi ngolu hlobo lulandelayo:

Iikhalori: 269

Iiprotheni: 14.5 gram

Ifayibha: 12.5 grams

I-Folate (i-vitamin B9): i-71% ye-RDI

IManganese: 84% yeRDI

Ubhedu: 29% ye-RDI

Intsimbi: 26% yeRDI

Iichickpeas ziluncedo ngakumbi ekwehliseni iswekile yegazi kunye nokuphucula uvakalelo lwe-insulin xa kuthelekiswa nokunye ukutya okune-carb ephezulu.

Kuphononongo lwabafazi be-19, abo batya ukutya okune-50 grams ye-chickpeas babenomlinganiselo ophantsi kakhulu weswekile yegazi kunye ne-insulin kunabo batya umlinganiselo ofanayo wesonka esimhlophe okanye okunye ukutya okuqulethe ingqolowa.

Ngokufanayo, olunye uphando kubantu abangama-45 lubonise ukuba ukutya i-12 grams ye-chickpeas ngeveki kwiiveki ze-728 kunciphisa kakhulu amanqanaba e-insulin.

Ukutya ii-chickpeas nako kunokunyusa amanqanaba e-cholesterol yegazi.

Olunye uphando lubonise ukuba i-chickpeas inokunciphisa zombini i-cholesterol epheleleyo kunye ne-"bad" ye-low-density lipoprotein (LDL) cholesterol, eziyimingcipheko yesifo senhliziyo.

Iibhaktheriya eziluncedo emathunjini zidlala indima ebalulekileyo kwiinkalo ezininzi zempilo, yiyo loo nto ukutya ukutya okune-fiber-friendly kuluncedo kakhulu.

Izifundo ezininzi zibonise ukuba ukutya iichickpeas kunokunceda ukuphucula ukusebenza kwamathumbu kunye nokunciphisa inani leebhaktheriya ezimbi emathunjini.

Ilentile

Ilentile, umthombo weprotheyini yemifuno; Kukutya okuyimfuneko kwiisuphu kunye neesaladi. Ikwanazo neenzuzo ezithile zempilo.

Isiqulatho sesondlo sekomityi enye (198 grams) yeelentile eziphekiweyo simi ngolu hlobo lulandelayo:

Iikhalori: 230

Iiprotheni: 17.9 gram

Ifayibha: 15.6 grams

I-Folate (i-vitamin B9): i-90% ye-RDI

IManganese: 49% yeRDI

Ubhedu: 29% ye-RDI

I-Thiamine (i-vitamin B1): i-22% ye-RDI

Ngokufana nee-chickpeas, iilentile zinokunceda ukuzinzisa iswekile yegazi xa kuthelekiswa nokunye ukutya.

Kuphononongo lwamadoda angama-24, abo banikwe ipasta enelentile kunye nesosi yetumata batya kancinci kakhulu ngexesha lesidlo kwaye babenamaqondo asezantsi eswekile yegazi kunabo batya ukutya okufanayo ngaphandle kweelentile.

Ezi zibonelelo zinokuba ngenxa yemiphumo yeelentile kumathumbu.

Olunye uphononongo lubonise ukuba iilentile zinokunceda ukugaya kwaye zithintele i-spikes kwiswekile yegazi, igalelo kwimpilo yamathumbu ngokuphucula ukusebenza kwamathumbu kunye nokucothisa isantya sokukhupha isisu.

Bezelye

Enye kwi-ertyisi uhlobo lwembotyikwaye kukho iintlobo ezahlukeneyo. Isiqulatho sesondlo sekomityi enye (160 grams) yeeertyisi eziphekiweyo simi ngolu hlobo lulandelayo:

Iikhalori: 125

Iiprotheni: 8,2 gram

Ifayibha: 8.8 grams

I-Folate (i-vitamin B9): i-24% ye-RDI

IManganese: 22% yeRDI

I-Vitamin K: i-48% ye-RDI

I-Thiamine (i-vitamin B1): i-30% ye-RDI

ezinye ezininzi umdumba Njengee-ertyisi, ii-ertyisi ngumthombo ogqwesileyo wefiber kunye neprotheyini. Uphononongo oluninzi lubonise ukuba i-fiber ye-pea ineenzuzo ezininzi zempilo.

Olunye uphononongo lwabantu abangama-23 ababetyebe kakhulu kwaye bene-cholesterol ephezulu badla i-28 grams yomgubo we-pea ngosuku ngeentsuku ezingama-50, kwaye bafumana ukuncitshiswa okubonakalayo kokumelana ne-insulin kunye namafutha esisu xa kuthelekiswa nomgubo wengqolowa.

Umgubo we-Pea kunye nefayibha ye-pea ubonise izibonelelo ezifanayo kwezinye izifundo ngokunciphisa ukunyuka kwe-insulin kunye neswekile yegazi emva kokutya, ukwehlisa i-triglycerides yegazi, kunye nokwandisa iimvakalelo zokuzala.

Ifiber yePea inokuphucula impilo yamathumbu, njengoko ifayibha isondla iibhaktheriya ezisempilweni emathunjini. Olunye uphononongo lubonise ukuba lunokunyusa ubuninzi be-stool kunye nokunciphisa ukusetyenziswa kwe-laxative kubantu abadala.

Kwakhona emathunjiniI-Lactobacilli ve "Bifidobacteria" Kwakhona kunokunceda ukukhula kweebhaktheriya eziphilileyo, ezifana Ezi bhaktheriya zivelisa i-fatty acids ezimfutshane ezinceda ukukhuthaza impilo yamathumbu.

Imbotyi yezintso

iimbotyi zezintso ezininzi ezidliwe iimbotyiYenye yezona zibalaseleyo kwaye idla ngokutyiwa nerayisi. Inezinye izibonelelo zempilo.

Isiqulatho sesondlo sekomityi enye (256 grams) yeembotyi zezintso eziphekiweyo:

Iikhalori: 215

Iiprotheni: 13.4 gram

Ifayibha: 13,6 grams

I-Folate (i-vitamin B9): i-23% ye-RDI

IManganese: 22% yeRDI

I-Thiamine (i-vitamin B1): i-20% ye-RDI

Ubhedu: 17% yeRDI

Intsimbi: 17% yeRDI

Ukutya okutyebileyo kwifayibha, okufana neembotyi zezintso, kucothisa ukudlula kweswekile egazini kwaye kunokunceda ukuthoba amanqanaba eswekile yegazi.

Uphononongo lwabantu be-2 abanesifo seswekile se-17 bafumanisa ukuba ukutya iimbotyi zezintso kunciphisa kakhulu ukunyuka kweswekile yegazi xa kuthelekiswa nerayisi yodwa.

Kanye kunye noshukela ophezulu wegazi, ukufumana ubunzima bungumngcipheko wesifo sikashukela kunye nesifo se-metabolic syndrome, kodwa iimbotyi zezintso zinamandla okunciphisa le mingcipheko.

Iimbotyi zesoya

Iimbotyi zesoyaluhlobo lwembotyi oludla ngokutyiwa eAsia. Ineenzuzo ezahlukeneyo zempilo.

Isiqulatho sesondlo sekomityi enye (172 grams) yeembotyi zesoya eziphekiweyo simi ngolu hlobo lulandelayo:

Iikhalori: 298

Iiprotheni: 28.6 gram

Ifayibha: 10,3 grams

IManganese: 71% yeRDI

Intsimbi: 49% yeRDI

I-Phosphorus: i-42% ye-RDI

I-Vitamin K: i-41% ye-RDI

I-Riboflavin (i-vitamin B2): i-29% ye-RDI

I-Folate (i-vitamin B9): i-23% ye-RDI

Ukongeza kwezi zondlo, iimbotyi zesoya ziqulethe amanqanaba aphezulu e-antioxidants ebizwa ngokuba yi-isoflavones, enoxanduva lokufumana uninzi lwezibonelelo zempilo.

Kukho ubungqina obuninzi obubonisa ukuba i-isoflavones kwiimbotyi zesoya zinciphisa umngcipheko womhlaza.

Nangona kunjalo, uninzi lwezi zifundo zaziqwalaselwe, oku kuthetha ukuba ukutya kwabathathi-nxaxheba akuzange kulawulwe, ngoko kunokubakho ezinye izinto ezichaphazela umngcipheko womhlaza.

Uphononongo olukhulu oludibanisa iziphumo zezinye izifundo ezingama-21 zafumanisa ukuba ukutya okuninzi kweembotyi zesoya kwadityaniswa ne-15% yengozi ephantsi yesisu kunye nezinye iicancer zesisu. Iimbotyi zesoya zazibonakala zisebenza ngokukhethekileyo kumabhinqa.

Olunye uphando lufumene iziphumo ezifanayo zembotyi yesoya kumhlaza wamabele. Nangona kunjalo, esi siphumo sasincinci kwaye iziphumo azicaci.

Uninzi lwezi zibonelelo zinokubangelwa kukuba i-soy isoflavones zi-phytoestrogens. Oku kuthetha ukuba banokuxelisa umphumo we-estrogen emzimbeni, othanda ukwehla ngexesha lokuyeka ukuya exesheni.

Uphononongo olukhulu lwabafazi abangama-403 be-postmenopausal bafumanise ukuba ukuthatha i-isoflavones iminyaka emibini kuguqula kakhulu ukuxinana kwamathambo okwenzeka ngexesha lokuyeka ukuya exesheni, kunye ne-calcium kunye nevithamin D.

Iprotheyini ye-soy kunye ne-soy phytoestrogens inokunceda ukunciphisa inani lemingcipheko yesifo senhliziyo, kuquka uxinzelelo lwegazi kunye ne-cholesterol yegazi.

Indongomane

Ukuthetha ngobuchwephesha, amandongomane awawona amandongomane. umdumba ihlelwe njenge.

AmandongomaneIngumthombo olungileyo wamafutha e-monounsaturated, amafutha e-polyunsaturated, iprotheni kunye neevithamini ze-B.

Umxholo wezondlo we-73 grams wamandongomane umi ngolu hlobo lulandelayo:

Iikhalori: 427

Iiprotheni: 17,3 gram

Ifayibha: 5,9 grams

Amafutha ahluthayo: 5 grams

IManganese: 76% yeRDI

I-Niacin: i-50% ye-RDI

I-Magnesium: i-32% ye-RDI

I-Folate (i-vitamin B9): i-27% ye-RDI

I-Vitamin E: i-25% ye-RDI

I-Thiamine (i-vitamin B1): i-22% ye-RDI

Ngenxa yomxholo wamafutha aphezulu e-monounsaturated, amandongomane aneenzuzo ezininzi zempilo.

Uphononongo oluninzi olukhulu lokuqwalasela lufumanise ukuba ukutya amandongomane kwehlisa umngcipheko wokufa ngenxa yezizathu ezininzi ezahlukeneyo, kubandakanya nesifo sentliziyo, isifo sohlangothi, umhlaza kunye nesifo seswekile.

Olunye uhlolisiso luye lwahlolisisa umphumo wamandongomane kwi<em>cholesterol yegazi.

Uphononongo lwabasetyhini abane-cholesterol ephezulu yegazi lufumanise ukuba abo batya amandongomane ekutyeni okunamafutha aphantsi kangangeenyanga ezintandathu bane-cholesterol ephantsi iyonke kunye ne-cholesterol "embi" ye-LDL xa kuthelekiswa nokutya okunamafutha aphantsi.

Yeyiphi imifuno othanda ukuyitya? Uzipheka njani iimbotyi? Ngaba uyamanzi okanye uyabilisa?