Ziziphi iiNzuzo zeembotyi eziBanzi? IziNzuzo eziMxhelo eziNcinci ezaziwayo

Nangona ihlabathi liyazi njengebhontshisi ye-fava, njengoko siyayazi imbotyi ebanzi Inguvimba weentlobo ezininzi zeevithamini, iiminerali, i-fiber kunye neprotheni. 

Bezelye kunye nosapho lweembotyi imbotyi ebanzi Yenye yezona zinto zityiwa kakhulu kwihlabathi ngenxa yeprotheyini etyebileyo.

Inenzuzo enomtsalane njengokuphucula ukusebenza kwemoto kunye nokukhuthaza amajoni omzimba. Sisondlo esibalulekileyo kubasetyhini abakhulelweyo ngenxa yomxholo we-folate ephezulu. Singasathethi ke ukuba kuthintela iingxaki zengqondo...

Lithini ixabiso lesondlo seembotyi ezibanzi?

Imbotyi ebanzi Kukutya okunevithamini ephezulu kunye neminerali. Ngokukodwa, iiproteni zezityalo, folate kunye nezinye iivithamini kunye neeminerali. Iqulethe i-fiber e-soluble, enceda ukugaya kwaye yehlise i-cholesterol.

Enye ikomityi (170 grams) iphekiweyo imbotyi Umxholo wesondlo umi ngolu hlobo lulandelayo: 

• ikhalori yembotyi ebanziIxabiso: 187 iikhalori
• Iikhabhoni: 33 gram
• Amafutha: ngaphantsi kwe-1 gram
• Iiprotheni: 13 gram
• Ifayibha: 9 grams
• Folate: 40% yexabiso lemihla ngemihla (DV)
• IManganese: 36% yeDV
• Ubhedu: 22% yeDV
• Phosphorus: 21% yeDV
• I-Magnesium: i-18% ye-DV
• Intsimbi: 14% ye-DV
• I-Potassium: i-13% ye-DV
• I-Thiamine (i-vitamin B1) kunye ne-zinc: i-11% ye-DV

Ukongeza, zonke ezinye iivithamini B, calcium kunye selenium inikeza.

Ziziphi iiNzuzo zeembotyi eziBanzi? 

Isifo sikaParkinson

• Imbotyi ebanzi Ityebile kwi-levodopa (L-dopa), ethi umzimba uyiguqulele kwi-neurotransmitter dopamine.
• Isifo sikaParkinson sibangela ukufa kweeseli zengqondo ezivelisa i-dopamine. Oku kubangela ukungcangcazela, iingxaki zomsebenzi wemoto, kunye nobunzima bokuhamba. Ezi mpawu zidla ngokunyangwa ngamayeza ane-L-dopa.
• Nangona kukho uphando oluncinci, rhoqo yitya iimbotyi ezibanziIsebenza kakuhle ekunciphiseni iimpawu zesifo sikaParkinson.

Ukuthintela iziphene ekuzalweni

• iipods umxholo we-folate ephezulu.
• I-Folate sisondlo esixhasa ukukhula komntwana esibelekweni.
• I-Folate idlala indima ebalulekileyo ekwakheni iiseli kunye namalungu. 
• Oomama abakhulelweyo bafuna i-folate engaphezulu ukunciphisa iziphene ze-neural tube kunye neengxaki ekuphuhliseni kwengqondo yomntwana kunye nentambo yomgogodla.
• Igram ye170 imbotyi Ukuqwalasela ukuba idibana ne-40% yexabiso lemihla ngemihla ye-folate, imifuno abafazi abakhulelweyo Kuvela ukuba ifanelekile. 

Umonakalo omkhulu wasimahla

• I-Manganese ineempawu ze-antioxidant ezisusa ii-radicals zamahhala kumzimba womntu. 
• I-radicals yamahhala ibangela umonakalo weseli, ekhokelela ekuphuhlisweni komhlaza kunye nezinye izifo ezingapheliyo. 
• Imbotyi ebanzi Ukutya ukutya okutyebileyo kwimanganese, njenge

ukwandisa ukhuseleko

• Rhoqo yitya iimbotyi ezibanzikuqinisa amajoni omzimba. Ngokukodwa, isityebi kwiikhompawundi ezibonelela ngomsebenzi we-antioxidant.
• iimbotyi ezibanzi, i-antioxidant enamandla kwiiseli zomntu iglutathioneYandisa amandla omgubo kwaye iqulethe iikhompawundi ezilibazisa ukuguga kwamaselula.

Iinzuzo zempilo yamathambo

• Imbotyi ebanzi manganese kunye Ubhedu zizityebi ngokwemiqathango Ezi zondlo zimbini zibaluleke kakhulu kwimpilo yamathambo.
• Nge-calcium kunye ne-zinc manganese kunye nobhedu luthintela ukulahleka kwethambo kubasetyhini abadala abanempilo.

ukuthintela i-anemia

• Imbotyi ebanzi Butyebe ngentsimbi. yitya rhoqo, iimpawu ze-anemiaiyayinciphisa.
• I-iron iyadingeka ukuvelisa i-hemoglobin, iprotheni eyenza iiseli ezibomvu zegazi zithwale ioksijini kuwo wonke umzimba. ukunqongophala kwentsimbi ukudinwa, isiyezi kunye nokuphefumula kancinci, kwaye ngakumbi i-anemia.
• Kukho ingongoma ekufuneka uyiqaphele apha. Abantu abanengxaki yofuzo yokusilela kwe-glucose-6-phosphate dehydrogenase imbotyi ebanzi akufunekanga atye. Ngenxa yokuba kunokukhokelela kwingxaki yegazi eyahlukileyo ebizwa ngokuba yi-hemolytic anemia.

ukwehlisa uxinzelelo lwegazi oluphezulu

• Imbotyi ebanziKukwakho izondlo ezinokukhuthaza impilo yentliziyo. 
• Ngokukodwa, iya kuphumla imithwalo yegazi kunye igazi elonyukayo Iqukethe i-magnesium kunye ne-potassium, enokuthintela
• Imbotyi ebanzi Ukutya okunye ukutya okutyebileyo kwi-magnesium kunye ne-potassium, njenge-magnesium kunye ne-potassium, yehlisa uxinzelelo lwegazi kwaye iphucula impilo yentliziyo. 

ukunciphisa i-cholesterol

• kwiipod Uninzi lwefiber efunyenweyo iyanyibilika, oku kuthetha ukuba inceda ukuthoba i-cholesterol.
• Ifiber enyibilikayo ifunxa amanzi emathunjini, yenze into efana nejeli kwaye ithambisa isitulo, ikhuthaza ukuhamba kwamathumbu.

Inika amandla

• Imbotyi ebanziIivithamini B zinika amandla.
• Imbotyi ebanziIngumthombo olungileyo wentsimbi, efunekayo ukuze umzimba uvelise iiseli ezibomvu zegazi kunye neyunithi yamandla i-ATP (adenosine triphosphate). 
• Ukunqongophala kweayini kukwenza uzive udiniwe.

Ukuphucula umgangatho wokulala

• tryptophan Inomphumo wokuthomalalisa obonelela ngokulala. 
• Ukungalali kubangela iingxaki zenkumbulo, ukungabikho kwengqalelo, ukudakumba, ukufumana ubunzima, ukuqaqamba kwemisipha. 
• Imbotyi ebanziIdlala indima ekuphuculeni umgangatho wokulala njengoko ingumthombo we-tryptophan.

Ngaba buthathaka iimbotyi?

• Igram ye170 iikhalori kwiimbotyi ezibanzi li 187. Inika i-13 grams yeprotheyini kunye ne-9 grams yefiber. 
• Abo batya iprotheyini ecebileyo kunye nefayibha banemvakalelo eyandisiweyo yokuhlutha kwaye bathatha iikhalori ezimbalwa. 
• Zonke ezi zinto zisebenzayo ekulahlekeni kobunzima.

Zeziphi iingozi zeembotyi ezibanzi?

• Ukunqongophala kwe-Vitamin B6: Imbotyi ebanzikunokubangela ukudakumba xa kusetyenziswe ngokugqithisileyo. Oku kungenxa yobukho be-L-dopa, nangona iluncedo empilweni, inokubangela ukunqongophala kwe-vitamin B6 xa ithathwa ngokugqithisileyo.
• Ukudibana kweziyobisi: Inokunxibelelana namanye amayeza. Abo basebenzisa amayeza okudandatheka bafanele bafune uluvo lukagqirha ngalo mbandela.
• Ukusilela kwe-G6PD: Abo banokusilela kwe-G6PD imbotyi ebanzi akufunekanga atye.
• Ukwalana: iimbotyi ezibanzi, Inokubangela ukungezwani komzimba kwabanye abantu.