Izibonelelo zeembotyi zezintso - Ixabiso leSondlo kunye nobungozi beembotyi zezintso

Phakathi kweenzuzo zembotyi yezintso, ekhangeleka njengentso, ukukhuselwa kwayo kwizifo zentliziyo yeyona nto ibalulekileyo. Kukutya okunokutyiwa ngabaguli abanesifo seswekile ngokulula. Iluncedo ngexesha lokukhulelwa kwaye inceda ukunciphisa umzimba.

Iimbotyi zezintso luhlobo lwembotyi yeembotyi. Ngumthombo obalulekileyo weprotheyini esetyenziswa kakhulu kwihlabathi jikelele. Kukho iintlobo ezahlukeneyo ezineepateni ezahlukeneyo kunye nemibala. Umzekelo; imhlophe, ikhrimu, imnyama, ibomvu, imfusa, inamachokoza, inemigca kwaye inamachokoza...

Yintoni iKidney Bean?

Iimbotyi zezintso luhlobo lwembotyi olufana nezintso. Ityebile kwiprotheyini. Iprotheyini equlethwe yiprotheyini yesityalo esityebileyo esiza ukwakha ubunzima bemisipha. Ifiber kwiimbotyi zezintso iphucula ukwetyisa kwaye ikhusela kwimihlaza enjengomhlaza webala. Iqulethe izondlo ezibalulekileyo ezifana nentsimbi, ubhedu, i-folate kunye ne-manganese ezinceda ukusebenza kwemisebenzi eyahlukeneyo ebalulekileyo yomzimba.

Iimbotyi zezintso Ixabiso lesondlo

Iimbotyi zezintso zenziwa ikakhulu ziicarbohydrates kunye nefiber. Ikwayinto entle protein ngumthombo. Ixabiso lesondlo se-90 grams yeembotyi eziphekiweyo zezintso ngolu hlobo lulandelayo;

• Iikhalori: 113.5
• Amafutha: 0.5g
• Isodium: 198 mg
• Iikhabhohayidrethi: 20g
• Ifayibha: 6.7g
• Iswekile: 0.3g
• Iprotheni: 7.8g
• Intsimbi: 2.6mg
• Potassium: 356.7mg
• Folate: 115.1mcg
• I-Vitamin K: 7.4mcg

Iimbotyi zezintso ixabiso leprotheyini

Iimbotyi zezintso zizityebi kwiprotheyini. Enye ikomityi yeembotyi zezintso ezibilisiwe (177 g) iqulethe malunga ne-27 grams yeprotheni, eyi-15% yomxholo wekhalori iyonke. Umgangatho wesondlo seeproteni zeembotyi ungaphantsi kuneeprotheyini zezilwanyana. Eyona proteni yaziwayo kwiimbotyi zezintso yi "phaseolin", enokubangela ukungezwani kwabantu ababuthathaka. Kwakhona iqulethe iiprotheni ezifana ne-lectin kunye ne-protease inhibitors. 

Iimbotyi zezintso Ixabiso leCarbohydrate

Iimbotyi zezintso zenziwa ikakhulu ziicarbohydrates. kule legume iicarbohydratesIsitashi, esenza malunga ne-72% yomxholo wekhalori iyonke. Isitatshi ikakhulu senziwe yi-amylose kunye namatyathanga amade eglucose ebizwa ngokuba yi-amylopectin. Isitatshi sezintso yicarbohydrate eyetyisa kade. Kuthatha ixesha elide ukwetyisa kwaye ibonelela ngokunyuka kancinci kancinci kancinci kweswekile yegazi kunezinye iintlobo zesitatshi, nto leyo eyenza ukuba iimbotyi zezintso zibe luncedo ngakumbi kubantu abanesifo seswekile. Isalathisi se-glycemic yeembotyi zezintso nayo iphantsi.

Isiqulatho sefayibha yeembotyi zezintso

Le legume iphezulu kwifayibha. idlala indima ebalulekileyo ekulahlekeni kobunzima  isitatshi esixhathisayo ibandakanya. Ikwanemicu enganyibilikiyo eyaziwa ngokuba yi-alpha-galactosides, enokubangela urhudo kunye negesi kwabanye abantu.

Isitatshi esixhathisayo kunye ne-alpha-galactosides, prebiotic isebenza njenge Ivundiswe ziibhaktheriya eziluncedo, zidlula kwi-digestive tract de zifike kwi-colon, zikhuthaza ukukhula kwazo. Ukuvundiswa kwezi fayibha zisempilweni kubangela ukubunjwa kwe-fatty chain-chain fatty acids efana ne-butyrate, i-acetate kunye ne-propionate. Oku kuphucula impilo yekholoni kwaye kunciphisa umngcipheko womhlaza wekoloni.

Iivithamini kunye neeminerali kwiimbotyi zezintso

Iimbotyi zezintso zizityebi kwiivithamini ezahlukeneyo kunye neeminerali; 

• I-Molybdenum: Yinto yokulandela efumaneka ngakumbi kwiimbewu, kwiinkozo nakwimidumba. molybdenum kumgangatho ophezulu.

• Folate: Ifolic acid I-Folate, eyaziwa ngokuba yi-vitamin B9 okanye i-vitamin BXNUMX, ibaluleke kakhulu ngexesha lokukhulelwa. 

• Iayini: Yiminerali ebalulekileyo enemisebenzi ebaluleke kakhulu emzimbeni. DemirAyifakwanga kakuhle ngenxa yomxholo we-phytate kwiimbotyi zezintso.

• Ubhedu: I-antioxidant trace element ehlala ifumaneka kumanqanaba aphantsi. Kunye neembotyi zezintso, yobhedu Eyona mithombo ilungileyo yokutya yi-offal, intlanzi yaselwandle kunye namandongomane.

• IManganese: Ifumaneka ikakhulu kwiinkozo, iimbotyi, iziqhamo kunye nemifuno. 

• Potassium: Sisakhamzimba esibalulekileyo esinokuba neziphumo ezilungileyo kwimpilo yentliziyo.

• IVithamin K1: IVithamin K1, ekwabizwa ngokuba yiphylloquinone, ibalulekile ekubambeni igazi. 

• Iphosphorus: Yiminerali efumaneka phantse kuko konke ukutya. 

Iikhompawundi zezityalo ezifumaneka kwiimbotyi zezintso

Iimbotyi zezintso ziqulethe zonke iintlobo zezityalo ze-bioactive ezinokuthi zibe nemiphumo eyahlukeneyo yempilo. 

• Ii-isoflavones: Ziyi-antioxidants ezifumaneka kwixabiso eliphezulu kwiimbotyi zesoya. Ngenxa yokuba ziyafana ne-hormone yesini se-estrogen phytoestrogens ihlelwe njenge. 

• IiAnthocyanins: Usapho lwee-antioxidants ezinemibala efumaneka kwixolo leembotyi zezintso. Umbala weembotyi zezintso ezibomvu ubangelwa ikakhulu yi-anthocyanin eyaziwa ngokuba yipelargonidin.

• IPhytohaemagglutinin: Kwiimbotyi zezintso ezikrwada, ngakumbi ezibomvu lectin ikhona ngobuninzi obuphezulu. Inyamalala ngokupheka. 

• I-Phytic acid: I-Phytic acid (phytate), efumaneka kuzo zonke iimbewu ezidliwayo, iphazamisa ukufunxa kweeminerali ezahlukeneyo ezifana nentsimbi kunye ne-zinc. ukumanzisa iimbotyi zezintso i-phytic acid kunciphisa umxholo wayo.

• Izithinteli zesitatshi: Iklasi yelectins eyaziwa ngokuba yi-alpha-amylase inhibitors. Ithintela okanye ilibazise ukufunxwa kwe-carbohydrates kwindlela yokugaya, kodwa iba yi-passive ngokupheka.

Iinzuzo zeembotyi zezintso

• Inceda ukunyanga isifo seswekile

Olunye uncedo lweembotyi zezintso kukulawula izinga leswekile yegazi. Ikwanayo nefiber enyibilikayo kunye ne-insoluble, zombini ezikhusela ukuba iswekile yegazi inyuke. Ifiber enganyibilikiyo yehlisa icholesterol. I-cholesterol ephezulu yenye ingxaki yabantu abanesifo seswekile. Ngombulelo kwi-index ye-glycemic ephantsi, iimbotyi zezintso yenye yezinto ezidliwa ngabantu abanesifo seswekile.

• Ikhusela intliziyo

Iimbotyi zezintso zinciphisa umngcipheko wesifo sentliziyo. Yehlisa i-cholesterol embi, nto leyo engumngcipheko wesifo sentliziyo. Ukongeza, inyusa i-cholesterol elungileyo. Ikwatyebile kwi potassium, esinye izondlo ezibalulekileyo ezilawula uxinzelelo lwegazi. 

• Ikhusela umhlaza

Iimbotyi zezintso ngowona mthombo ubalaseleyo wee-antioxidants ezinceda ukulwa nomhlaza. Ifiber ekuyo inceda ukulwa iintlobo ezahlukeneyo zomhlaza wokugaya ukutya. Uphononongo ludibanise ukuthathwa kwe-flavonol ephezulu kumngcipheko oncitshisiweyo womhlaza. Iimbotyi zezintso ziluncedo kwizigulane ezinomhlaza ngenxa yokuba ziqulethe i-flavonols ephezulu. I-lignans kunye ne-saponins kwiimbotyi zezintso zinamandla okulwa nomhlaza.

• yomeleza amathambo

I-calcium kunye ne-magnesium kwiimbotyi zezintso zomeleza amathambo kwaye zithintele i-osteoporosis. I-Folate engundoqo inceda ukugcina impilo edibeneyo.

• Iluncedo ekwakheni umzimba

Ekubeni iimbotyi zezintso zizityebi kwi-carbohydrates, zinika amandla azinzileyo ngexesha loqeqesho. Iqulethe iprotheni, isondlo esihambisa ii-amino acids ezibalulekileyo emzimbeni. 

Iimbotyi zezintso zikhalori-ezixineneyo, nto leyo idibanisa kakhulu nabakhi bomzimba. I-magnesium equlethwe kuyo idlala indima ebalulekileyo kwiprotheni synthesis. Izondlo zikwanceda ekucuthekeni kwemisipha kunye nokuphumla.

Izibonelelo zeembotyi zezintso ngexesha lokukhulelwa

• Eyona nto ingcono malunga neembotyi zezintso kukuba zineprotheyini, i-fiber, i-iron kunye ne-antioxidants. Zonke ezi zondlo zibaluleke kakhulu kwaye ziyimfuneko, ngakumbi ngexesha lokukhulelwa.
• Umthamo wegazi uyanda ngexesha lokukhulelwa. Ngoko ke, kufuneka i-iron engakumbi ukuze kuveliswe ihemoglobin engakumbi. Kunye ne-folate, i-iron ikwaxhasa ukukhula kwengqondo yomntwana.
• Ifiber kwiimbotyi zezintso iqinisekisa ukusebenza rhoqo kwenkqubo yokwetyisa kwabasetyhini abakhulelweyo. Ifayibha ikhulula ukuqunjelwa, okuqhelekileyo kwabasetyhini abakhulelweyo.

Izibonelelo zeembotyi zezintso esikhumbeni

• Iimbotyi zezintso zizinki elungileyo ngumthombo. Ngoko ke, ukutya iimbotyi zezintso rhoqo kukhusela impilo ulusu. 
• Umsebenzi owandayo we-sebaceous glands ojongene nokuveliswa kokubila ukhokelela kwi-acne. Le ngxaki isuswa yizinc efumaneka kwiimbotyi zezintso. Inceda amadlala athile ukuba asebenze kakuhle.
• I-folic acid efumaneka kwiimbotyi zezintso inceda ukwakheka rhoqo kweeseli zolusu. 
• Ineempawu zokuchasa ukuguga.

Izibonelelo zeembotyi zezintso kwizinwele

• Inceda ukuthintela ukulahleka kweenwele njengoko isisityebi kuzo zombini iiprotheyini kunye nentsimbi.
• Iqulethe i-biotin, eququzelela ukukhula kweenwele.
• Inciphisa ukuphuka kweenwele.

Ngaba iimbotyi zezintso zibuthathaka?

Izifundo ezininzi zibonise ukuba ifayibha inefuthe elihle ekulahlekeni kobunzima. Ifayibha igcina igcwele. Kwakhona kwandisa isiphumo thermic ukutya (amandla afunekayo ukuqhekeza ukutya). Iimbotyi zezintso zingumthombo weprotheyini eyanelisayo kwaye inokunceda ekunciphiseni ubunzima.

Ilahleko yeembotyi zezintso

• Ityhefu yeHemagglutinin

Iimbotyi zezintso zine-hemagglutinin, i-antibody enokubangela ukuba iiseli ezibomvu zegazi zidibanise. Ubuninzi obugqithisileyo bale khompawundi bunokubangela urhudo, isicaphucaphu, intlungu yesisu kunye nokugabha. Nangona kunjalo, ingozi ilele kuphela kwiimbotyi ezikrwada, njengoko le nto ilala ngexesha lokupheka.

• iingxaki zokwetyisa

Ifiber kule legume inokusebenza ngeendlela zombini. Ukusetyenziswa kakhulu kweembotyi zezintso kunokubangela igesi, isifo sohudo kunye nokuvaleka kwamathumbu.

• umonakalo wamalungu

Ngelixa i-iron kwiimbotyi zezintso iluncedo, ukugqithisa kunokubangela intliziyo kunye nokulimala kwengqondo.

Ukushwankathela;

Iimbotyi zezintso ngomnye wemithombo etyebileyo yeprotein yemifuno. Izibonelelo zeembotyi zezintso, ezityebileyo kwifayibha kunye neeminerali ezibalulekileyo, zakha ubunzima bemisipha, ukomeleza amathambo, ukuphucula ukucola kunye nokulawula iswekile yegazi. Ukuba ngumthombo olungileyo we-iron kunye ne-folate, le legume enesondlo nayo iluncedo ekukhulelweni okunempilo. Ukongeza ekuncedeni ukunciphisa umzimba, ikwakhusela intliziyo kunye nempilo yengqondo. Ngelishwa, ukutya okuluncedo okunjalo kunezinye iintsilelo. Lo monakalo wenzeka ngenxa yokusetyenziswa kakhulu. Iimbotyi zezintso zine-hemagglutinin edibeneyo, enokubangela urhudo, isicaphucaphu, okanye intlungu yesisu xa isetyenziswe ngokugqithisileyo.

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