Yintoni ii-ertyisi, zingaphi iikhalori? Ixabiso leSondlo kunye neeNzuzo

BezelyeNgumifuno onesondlo. Iqulethe inani elikhulu lefiber kunye ne-antioxidants. Uphononongo lubonisa ukuba ikhusela kwizifo ezithile ezingapheliyo, ezifana nesifo sentliziyo kunye nomhlaza.

Nangona kunjalo, kukho inkxalabo yokuba ii-ertyisi ziyingozi kwaye zibangela ukuqunjelwa ngenxa ye-antinutrients ezikuzo. 

ngezantsi "Ziziphi iinzuzo zeeertyisi", "Ziziphi iivithamini eziqulathe iiertyisi", "Ngaba kukho ingozi kwiiertyisi" imibuzo iya kuphendulwa.

Yintoni Iiertyisi?

Bezelye ""Pisum sativum" ziimbewu eziveliswa sisityalo. Ibe yinxalenye yokutya komntu kangangamakhulu eminyaka kwaye ityiwa kwihlabathi liphela.

Bezelyeayisiyiyo imifuno. Iyinxalenye yosapho lwembotyi, oluquka izityalo ezinembewu kuyo. Iilentile, ii-ertyisi, iimbotyi kunye namandongomane nazo ziyimidumba.

Nangona kunjalo, ithengiswa njengemifuno. BezelyeUngayifumana ikwimo engumkhenkce, entsha okanye enkonkxiweyo.

Ngenxa yokuba iphezulu kwi-carbohydrates eyinkimbinkimbi ebizwa ngokuba yi-starch, ithathwa njengemifuno enesitashi kunye namazambane, umbona kunye ne-zucchini.

Yeyiphi iVithamin ekwiPeas?

Le mifuno ineprofayili yezondlo enomtsalane. Umxholo wayo wekhalori uphantsi kakhulu, kunye ne-170 grams yayo iqulethe kuphela iikhalori ezingama-62.

Malunga ne-70% yaloo khalori kukusuka kwiicarbohydrates, intsalela inikezelwa yiprotheni kunye nexabiso elincinci lamafutha. Ikwanazo zonke iivithamini kunye neeminerali esizidingayo, kunye nesixa esibalulekileyo sefiber.

170 grams yee-ertyisi Umxholo wesondlo umi ngolu hlobo lulandelayo:

Iikhalori: 62

Iikhabhoni: 11 gram

Ifayibha: 4 grams

Iiprotheni: 4 gram

I-Vitamin A: i-34% ye-RDI

I-Vitamin K: i-24% ye-RDI

I-Vitamin C: i-13% ye-RDI

I-Thiamine: i-15% ye-RDI

I-Folate: i-12% ye-RDI

IManganese: 11% yeRDI

Intsimbi: 7% yeRDI

Phosphorus: 6% yeRDI 

Yintoni eyahlula le mifuno kwezinye imifuno yiprotheni ephezulu. Ngokomzekelo, i-170 grams iprotheyini ye-ertyisi Iikherothi eziphekiweyo zinegram enye yeprotheni kuphela.

i-polyphenol Ikwasisityebi kwi-antioxidants, kwaye zezi zityalo zezityalo ezijongene neenzuzo zayo zempilo.

Ziziphi iiNzuzo zePeas?

Ikugcina ugcwele njengoko ingumthombo weprotheyini

iiertyisi eziluhlaza, enye yeyona mithombo yeprotheyini esekwe kwisityalo Yenye yezona zinto zilungileyo zokutya kwaye inceda ukukugcina uzele ixesha elide kunye nesixa esikhulu sefiber. 

Ukutya iiprotheyini kwandisa amanqanaba amahomoni athile anciphisa umdla wokutya. Iprotheyini isebenza kunye nefayibha ukucothisa ukugaya kunye nokubonelela ngemvakalelo yokuhlutha.

Ukutya iiprotheyini ezaneleyo kunye nefiber ngokuzenzekelayo kwehlisa inani leekhalori ezisetyenzisiweyo imini yonke, ukugcina umdla uphantsi kolawulo.

BezelyeIsiqulatho sabo seprotheyini esikhethekileyo sibenza lube lolona khetho lubalaseleyo lokutya kwabo bangatyi iimveliso zezilwanyana. Nangona kunjalo, ukungabikho kwe-amino acid methionine kubonisa ukuba ayisiyiyo iprotheni epheleleyo.

Ukutya izixa ezaneleyo zeprotheyini, amandla emisipha kunye impilo yamathambo kubalulekile kuphuhliso. Kwakhona kudlala indima ebalulekileyo ekulahlekeni kwesisindo kunye nokugcinwa.

Ibonelela ngolawulo lweswekile yegazi

I-Pea, ukulawula iswekile yegazi Ineempawu ezimbalwa ezinokunceda ukuyixhasa. Ngokuyintloko, inesalathisi esisezantsi se-glycemic (GI); lo ngumlinganiselo wendlela iswekile esegazini enyuka ngayo ngokukhawuleza emva kokutya ukutya.

Ukutya ukutya kunye ne-low glycemic index kunceda ukulinganisa iswekile yegazi. Ngaphezu koko, ertyisi Ityebile kwifiber kunye neprotheyini, enceda ukulawula iswekile yegazi.

Oku kungenxa yokuba ifayibha iyacotha isantya sokufunxwa kweekhabhohayidrethi, nto leyo ekhokelela ekunyukeni okucothayo, okuzinzileyo kumanqanaba eswekile esegazini kunokunyuka ngesiquphe. 

Ukongeza, ezinye izifundo ziye zafumanisa ukuba ukutya okuneprotheyini eninzi kunokuba luncedo ekulinganiseni amanqanaba eswekile yegazi kubantu abanesifo seswekile se-2.

BezelyeIimpembelelo zayo kwishukela egazini ziyaziwa ukunciphisa umngcipheko wezifo ezahlukahlukeneyo, kuquka isifo sikashukela kunye nesifo senhliziyo.

Ifiber ekwi-ertyisi iluncedo ekutyeni

Bezelyeiqulethe isixa esichukumisayo sefiber, eyaziwayo ngokubonelela ngeenzuzo ezininzi kwimpilo yokwetyisa. Okokuqala, ifayibha yondla iibhaktheriya ezinobuhlobo emathunjini kwaye ngaloo ndlela ikhusela ukukhula kweebhaktheriya ezingenampilo.

Esi sisifo sokukrala kwamathumbu, i-irritable bowel syndrome kwaye inciphisa umngcipheko wokuphuhlisa iimeko ezithile zesisu ezifana nomhlaza wekoloni.

BezelyeUninzi lwefiber kuyo ayinyibilikiyo, oko kukuthi, ayixubani namanzi, isebenza njenge "satiety substance" kwinkqubo yokugaya. Oku kongeza ubunzima kwisitulo, kunceda ukutya kunye nenkunkuma ukuba idlule kwindlela yokugaya ngokukhawuleza.

Ikhusela kwizifo ezingapheliyo

Ii-ertyisi zineempawu ezininzi ezinokunceda ukukhusela izifo ezininzi ezingapheliyo.

Isifo sentliziyo

i-peas, i-magnesium, potassium kwaye iqulethe umgangatho omhle weeminerali ezinempilo ezifana ne-calcium. Ezi zondlo zinceda ukukhusela uxinzelelo lwegazi oluphezulu, nto leyo engumngcipheko omkhulu wesifo senhliziyo.

Kwakhona kunempembelelo entle kwimpilo yentliziyo. Bezelye kunye nemifuno, ngenxa yomxholo wefayibha ephezulu, yehlisa i-cholesterol epheleleyo kunye "nembi" ye-LDL cholesterol.

BezelyeKwakhona iqulethe i-antioxidants flavonols, i-carotenoids, kunye ne-vitamin C, eyaziwayo ukunciphisa amathuba okuba nesifo senhliziyo kunye ne-stroke ngenxa yokukwazi ukukhusela umonakalo weseli.

Umhlaza

Rhoqo ukutya iiertyisiIyanciphisa umngcipheko womhlaza ngenxa yesiqulatho sayo se-antioxidant kunye nokukwazi ukunciphisa ukuvuvukala emzimbeni.

Kwakhona iqulethe iikhompawundi zezityalo ezibizwa ngokuba yi-saponins, ezaziwa ngokuba nemiphumo yokuchasana nomhlaza.

Izifundo ezahlukeneyo zibonise ukuba i-saponins inokunceda ukukhusela iintlobo ezahlukeneyo zomhlaza kwaye ibe namandla okuthintela ukukhula kwethumba.

Ngaphezu koko, kunokuba luncedo ngakumbi ekunciphiseni umngcipheko womhlaza wedlala lesinyi. ivithamin K Kwakhona kutyebile kwizondlo ezahlukeneyo ezaziwayo ngokukwazi ukunciphisa umngcipheko womhlaza, kubandakanywa

diabetes

BezelyeIneempawu ezininzi ezaziwa ngokunceda ukulawula iswekile yegazi, eyona nto ibalulekileyo ekuthinteleni nasekulawuleni isifo seswekile.

Ifayibha kunye neprotheyini zithintela amanqanaba eswekile yegazi ukuba anyuke ngokukhawuleza kwaye ancede ukugcina isifo seswekile siphantsi kolawulo. 

Ikwabonelela ngesixa esilungileyo se-magnesium kunye neevithamini ze-B, ukongeza kwiivithamini K, A kunye noC. Zonke ezi zondlo ziyaziwa ukunceda ukunciphisa umngcipheko wesifo seswekile.

Yintoni ingozi yeeertyisi?

Iqulethe i-anti-zondlo

Bezelye Nangona ininzi izondlo kuyo, ikwane-anti-zondlo. 

Ezi zizinto ezifumaneka kukutya okufana neembotyi kunye neenkozo ezinokuphazamisa ukugaya kunye nokufunxeka kweeminerali.

Nangona ngokuqhelekileyo bengabakhathaleli abantu abaphilileyo, iziphumo zempilo kufuneka zigcinwe engqondweni. 

ukungondleki kungenzeka ukuba zichaphazele abantu abasengozini. Ezona zinto zimbini zibalulekileyo ezichasene nezondlo ezifumaneka kwiertyisi zezi:

I-Phytic acid

Inokuphazamisa ukufunxwa kweeminerali ezifana nentsimbi, i-calcium, i-zinc kunye ne-magnesium. 

IiLectins

Inokuphazamisa ukufunxa izondlo ezinxulumene neempawu ezifana negesi kunye nokuqunjelwa.  

Amanqanaba ezi anti-zondlo ertyisiIkwangaphantsi kunezinye iimbotyi, ngoko ke ayibangeli ngxaki zininzi. 

Inokubangela ukuqunjelwa

Njengezinye iimbotyi, ii-ertyisi eziluhlaza ukudumbakunokubangela isisu kunye negesi. Ezi ziphumo zisenokuba ngenxa yezizathu ezininzi; enye yazo ngumxholo we-FODMAP - i-oligo-, i-di-, i-mono-saccharides kunye ne-polyols.

Liqela leecarbohydrates eziphuncuka kukwetyisa zize ke zivundiswe ziibhaktheriya emathunjini ezivelisa igesi njengemveliso.

Kwakhona, i-peas iilektini ezinxulumene nokudumba kunye nezinye iimpawu zokwetyisa. Nangona iilektini zingafumaneki kwizixa eziphezulu, zinokubangela iingxaki kwabanye abantu, ngakumbi xa ziyinxalenye ebalulekileyo yokutya.

Ngenxa yoko;

BezelyeItyebile kwizondlo, i-fiber kunye ne-antioxidants kwaye ineempawu ezinokunciphisa umngcipheko wezifo ezininzi.

Nangona kunjalo, iqulethe i-anti-zondlo ezinokuphazamisa ukufunxa kwezinye izondlo kwaye ibangele iingxaki zenkqubo yokugaya.