Ziziphi iingenelo kunye nobubi be-cowpea?

iCowpea (Phaseolus Aureus) yimbotyi encinci emile okwe ovali enamachokoza amnyama. Kukho iindidi ezinjengobomvu, ukhilimu, omnyama, omdaka njalo njalo. Iinzuzo zeCowpea Ezi ziquka ukulungelelanisa iswekile yegazi, ukuthintela umhlaza, kunye nokukhuthaza impilo yentliziyo.

Iivithamin A, B1, B2, B3, B5, B6, C, folic acid, intsimbi, potassium, magnesium, calcium, selenium, isodiyam, zinc, ubhedu, phosphorus, njl. Iqulethe zonke iivithamini eziyimfuneko kunye neeminerali ezifana 

Ixabiso lesondlo se-cowpea

Izondlo ezimangalisayo, iimbotyi zezintso zinefiber eninzi kunye neprotheyini. Ixabiso lesondlo kwisitya (i-170 grams) ye-cowpea ephekiweyo ingoluhlobo lulandelayo:

• Iikhalori: 194
• Iiprotheni: 13 gram
• Amafutha: 0,9 grams
• Iikhabhoni: 35 gram
• Ifayibha: 11 grams
• I-Folate: i-88% ye-DV
• Ubhedu: 50% yeDV
• I-Thiamine: i-28% ye-DV
• Intsimbi: 23% ye-DV
• Phosphorus: 21% yeDV
• I-Magnesium: i-21% ye-DV
• I-Zinc: 20% ye-DV
• I-potassium: i-10% ye-DV
• I-Vitamin B6: i-10% ye-DV
• I-Selenium: i-8% ye-DV
• I-Riboflavin: i-7% ye-DV

Ikwasebenza njenge-antioxidant iipolyphenols eziphezulu kwiikhompawundi. Iinzuzo zeCowpea ngenxa yesiqulatho sayo sesondlo esixabisekileyo.

Ziziphi iingenelo zee-ertyisi ezinamehlo amnyama?

• Iqulethe iikhompawundi ze-steroid ezibizwa ngokuba yi-phytosterols. Ezi zisebenza kakhulu ekugcineni amanqanaba e-cholesterol asemgangathweni emzimbeni wethu.
• I-peas enamehlo amnyama ane-low glycemic index. Ngoko ke, igcina i<em>cholesterol esegazini iphantsi kolawulo.
• KInceda ukukhupha iiradicals zasimahla ezinobungozi ezinokunqanda ukukhula kweeseli ezinomhlaza.
• Iinzuzo zeCowpeaEnye yazo kukuba isityebi kumxholo wefiber enyibilikayo. Ngale ndlela, ilawula izinga leswekile yegazi.
• Iimbotyi zezintso zine-folate (ivithamin B9), eyehlisa ukubakho kweziphene ze-neural tube ezifana ne-anencephaly okanye i-spina bifida.
• Ikwasetyenziswa kunyango lwe-anemia. iinzuzo zeCowpeayenye. Kuba ngumthombo olungileyo wentsimbi.
• Ukutya i-peas enamehlo amnyama kunciphisa izinga lokuvuvukala. Ngoko ke, kunciphisa umngcipheko wesifo senhliziyo.
• Iqinisekisa ukusebenza rhoqo kwamathumbu.
• Iluncedo ekudambiseni iingxaki zokuchama ezifana nokuxinana. 
• Ayiqhelekanga ukukhutshwa kwelungu lobufazikwakhona ukunciphisa iinzuzo zeCowpeaisuka.
• Iphucula impilo yokwetyisa njengoko ingumthombo omkhulu wefiber.
• Inceda ukugcina impilo ye-metabolism. 
• Iqulethe i-calcium kunye ne-phosphorus, ezizimbiwa ezibalulekileyo zokugcina amandla kunye nokwakheka kwamathambo. 
• Isebenza kakuhle kunyango lweengxaki ezifana nokuxhalaba kwentlalo, ukuphuthelwa kwaye ibonelela ngokulala okunempilo. tryptophan Ine.
• Inceda ukuphilisa kunye nokulungisa izicubu zomzimba.
• Ukutya i-peas enamehlo amnyama ekutyeni kukhawulezisa ukwehla kobunzima ngenxa yeprotheyini yayo kunye nomxholo wefiber onyibilikayo. Ngokukodwa, iprotheni yihomoni enoxanduva lokuvuselela iimvakalelo zendlala. ghrelin yehlisa amanqanaba abo.
• Ibambezela iimpawu zokuguga.
• Ikhusela impilo yolusu.
• Inika impilo kwaye ikhanyise iinwele.
• Ilwa nokulahleka kweenwele.
• Ikhawulezisa ukukhula kweenwele.

Indlela yokutya i-peas enamehlo amnyama?

Ngaphandle kokuba sempilweni kwaye inencasa, i-cowpea iyaguquguquka kwaye isetyenziswa kwiindlela ezahlukeneyo zokupheka.

• Zicwilise ii-cowpeas ezomisiweyo emanzini kangangeeyure ezingama-6 ubuncinane phambi kokuba ziphekwe. Inceda ukukhawulezisa ixesha lokupheka kwaye yenza kube lula ukugaya.
• Iimbotyi zezintso ezomileyo ziyahluka kwiimbotyi ezomisiweyo kuba akufuneki ukuba zifakwe emanzini abandayo ixesha elide okanye ubusuku bonke. Nangona kunjalo, ukuba igcinwe emanzini ashushu kwiiyure ezingama-1-2, ixesha lokupheka lisenokufinyezwa.
• Ii-ertyisi ezinamehlo amnyama nazo zinokufakwa kwiisuphu, izitya zenyama kunye neesaladi.

Buyintoni ubungozi be-cowpea?

• Kwabanye abantu, kunokubangela intlungu yesisu, igesi, kunye nokuqunjelwa ngenxa yomxholo we-raffinose, uhlobo lwefiber olunokubangela imiba yokugaya.
• Ukufunxwa kunye nokupheka kunciphisa umxholo we-raffinose kwaye kwenza kube lula ukwetyisa.
• Iertyisi ezinamehlo amnyama zithintela ukufunxwa kweeminerali ezinjenge iron, zinc, magnesium kunye necalcium emzimbeni. i-phytic acid Iqulethe antinutrients ezifana
• Ukucwina kunye nokupheka ii-ertyisi ezinamehlo amnyama ngaphambi kokuzitya kunciphisa kakhulu umxholo we-phytic acid. Inceda ukwandisa ukufunxa izondlo.

Umthombo: 1