Yintoni iMung Bean? Okuzuzwayo, iiNgozi kunye neXabiso leSondlo

iimbotyi zemung ( vigna radiata ), yimbotyi encinci, eluhlaza yosapho lwembotyi.

Ziye zalinywa ukususela kumaxesha amandulo. umndiya iimbotyi zemung kamva yasasazeka kwiindawo ezahlukahlukeneyo zaseTshayina nakuMzantsi-mpuma Asia.

iimbotyi zemung  Inosetyenziso oluguquguqukayo kwaye isetyenziswa ngokuqhelekileyo kwiisaladi kunye neesuphu kwaye ityiwa kunye ne-shrimp.

Iphezulu kwizondlo kwaye kucingelwa ukuba inceda izifo ezininzi. 

Imifuno iphezulu kwiprotheyini, i-carbohydrates, i-fiber yokutya kunye ne-biochemicals esebenzayo. Ingumthombo we-amino acids, isitashi sesityalo kunye ne-enzymes.

Ngoko ke, kuyaziwa ukuba ukutya le mifuno, ngakumbi ehlotyeni, kuququzelela ukugaya. iimbotyi zemung eziluhlazaUmsebenzi wayo we-antioxidant udlala indima ebalulekileyo ekujonganeni nosulelo, ukudumba kunye noxinzelelo lweekhemikhali emzimbeni wakho.

kwinqaku "Luyintoni usetyenziso lweembotyi zomung", "Luyintoni uncedo lweembotyi zomung", "Ingaba iimbotyi zomung ziyingozi", "Ingaba iimbotyi zomung ziba buthathaka" imibuzo iya kuphendulwa.

Ixabiso lesondlo seembotyi zeMung

iimbotyi zemungityebile kwiivithamini kunye neeminerali. Ikomityi enye (202 grams) yeembotyi zomungu ezibilisiweyo iqulathe ezi zondlo zilandelayo:

Iikhalori: 212

Amafutha: 0.8 grams

Iiprotheni: 14.2 gram

Iikhabhoni: 38.7 gram

Ifayibha: 15.4 grams

I-Folate (B9): I-80% ye-Reference Daily Intake (RDI)

IManganese: 30% yeRDI

I-Magnesium: i-24% ye-RDI

I-Vitamin B1: i-22% ye-RDI

Iphosphorasi: 20% yeRDI

Intsimbi: 16% yeRDI

Ubhedu: 16% ye-RDI

I-potassium: i-15% ye-RDI

I-Zinc: i-11% ye-RDI

Iivithamini B2, B3, B5, B6 kunye ne-selenium yamaminerali

Ezi mbotyi zezona mithombo zibalaseleyo zeprotheyini ezisekwe kwizityalo. PhenylalanineIsityebi kwii-amino acids ezibalulekileyo ezifana ne-leucine, isoleucine, i-valine, i-lysine, i-arginine kunye nokunye.

Ii-amino acids ezibalulekileyo zii-amino acids ezingenako ukuzivelisela umzimba ngokwawo.

iimbotyi zemung Iqulethe malunga ne-20-24% yeprotheyini, i-50-60% ye-carbohydrates, kunye nezixa ezibalulekileyo zefiber kunye ne-micronutrients. Ikwanayo neprofayili etyebileyo kunye nelungeleleneyo ye-biochemical.

Uhlalutyo lweekhemikhali ezahlukeneyo, iimbotyi zemungWachaza i-flavonoids, i-phenolic acids kunye ne-phytosterols kwiindawo ezahlukeneyo.

IiFlavonoids

Vitexin, isovitexin, daidzein, genistein, prunetin, biochanin A, yesiqhelo, iquercetin, kaempferol, myricetin, ramnetin, kaempferitrin, naringin, hesperetin, delphinidin, kunye necoumestrol.

phenolic acids

I-Hydroxybenzoic acid, i-syringic acid, i-vanillic acid, i-gallic acid, i-shikimic acid, i-protocatechuic acid, i-coumaric acid, i-cinnamic acid, i-ferulic acid, i-caffeic acid, i-genticic acid kunye ne-chlorogenic acid.

Ezi phytochemicals zisebenza kunye ukuphelisa i-radicals yamahhala emzimbeni kunye nokunciphisa ukuvuvukala.

Ziziphi iiNzuzo zeembotyi zeMung?

Ngeprotheni ephezulu kunye nomxholo we-antioxidant iimbotyi zemungInganceda ukulwa nesifo seswekile kunye nesifo sentliziyo. Inokuthintela ubushushu kunye nomkhuhlane. Uphononongo lukwabonisa ukuba le mbotyi ineempawu zokulwa nomhlaza.

Inciphisa umngcipheko wezifo ezingapheliyo kunye nenqanaba eliphezulu le-antioxidant

iimbotyi zemungIqulethe ezininzi ze-antioxidants ezinempilo, kuquka i-phenolic acids, i-flavonoids, i-caffeic acid, i-cinnamic acid, kunye nokunye.

Ii-Antioxidants zinceda ekunciphiseni iimolekyuli ezinokuba yingozi ezaziwa ngokuba ziiradicals zasimahla.

Ngexabiso eliphezulu, i-radical yamahhala inokusebenzisana kunye namacandelo eselula kwaye ibangele umonakalo. Lo monakalo unxulumene nokudumba okungapheliyo, isifo sentliziyo, umhlaza kunye nezinye izifo.

izifundo ityhubhu yovavanyo, iimbotyi zemungKuye kwaboniswa ukuba i-antioxidants efunyenwe kumsedare inokunciphisa umonakalo omkhulu ngenxa yokukhula komhlaza kwimiphunga kunye neeseli zesisu.

intshule iimbotyi zemung, ineprofayili enomdla kakhulu ye-antioxidant kwaye iimbotyi zemungIqulethe antioxidants izihlandlo ezithandathu ngaphezu

Ithintela ubushushu

Kumazwe amaninzi aseAsia, ngeentsuku zasehlotyeni ezishushu isuphu yembotyi yemung isetyenziswa ngokubanzi.

Oku kungenxa yokuba, iimbotyi zemungIneempawu ezichasayo ezinceda ukukhusela ubushushu, ubushushu bomzimba obuphezulu, unxano kunye nokunye.

iimbotyi zemung ikwaqulethe i-antioxidants vitexin kunye ne-isovitexin.

izifundo zezilwanyana, isuphu yembotyi yemungKuye kwaboniswa ukuba ezi antioxidants ezifunyenwe eluswini zinceda ukukhusela iiseli ezenzakalweni ezivela kwiiradicals zamahhala ezenziwe ngexesha lobushushu.

Ngale nto, iimbotyi zemung kwaye kukho uphando oluncinci kwindawo ye-heat stroke, ngoko ke uphando oluninzi luyafuneka ngaphambi kokuba unike abantu iingcebiso ezifanelekileyo zempilo.

Inokunciphisa ingozi yesifo senhliziyo ngokunciphisa i-cholesterol

I-cholesterol ephezulu, ngakumbi "embi" ye-LDL cholesterol, inokunyusa umngcipheko wesifo senhliziyo.

uphando iimbotyi zemungOku kubonisa ukuba inokuba ne-LDL-cholesterol-ehlisa iipropathi.

Umzekelo, izifundo zezilwanyana iimbotyi zemung ibonise ukuba i-antioxidants yayo inokunciphisa i-cholesterol ye-LDL yegazi kwaye ithintele amasuntswana e-LDL ekusebenzisaneni nama-radicals amahhala angazinzanga.

Ngaphezu koko, uphononongo lwezifundo ezingama-26 zafumanisa ukuba ukutya imihla ngemihla (malunga ne-130 grams) yeembotyi, ezinje ngeembotyi, kwehlisa kakhulu amanqanaba e-cholesterol yegazi e-LDL.

Olunye uhlalutyo lwezifundo ze-10 lubonise ukuba ukutya okuphezulu kwi-legumes (ngaphandle kwe-soy) kunokunciphisa i-cholesterol yegazi ye-LDL malunga ne-5%.

Ityebile kwi-potassium, i-magnesium kunye ne-fiber, eyanciphisa uxinzelelo lwegazi

Uxinzelelo lwegazi oluphezulu yingxaki enkulu yezempilo kuba yonyusa umngcipheko wesifo sentliziyo, esingoyena nobangela wokufa kwabantu kwihlabathi liphela.

iimbotyi zemunginceda ukuthoba uxinzelelo lwegazi. Entle potassium, nemagniziyam kunye nefiber ngumthombo. Uphononongo lubonise ukuba nganye kwezi zondlo inyanyaniswa nomngcipheko ophantsi woxinzelelo lwegazi.

Kwakhona, uhlalutyo lwezifundo ezisibhozo lubonise ukuba ukutya okuphezulu kweembotyi ezifana neembotyi kwehlisa uxinzelelo lwegazi kubantu abadala abanoxinzelelo lwegazi oluphezulu nangaphandle.

Uvavanyo lwetyhubhu kunye nezifundo zezilwanyana zikwafumanise ukuba iiproteni zembotyi yemung zinokucinezela ii-enzymes eziphakamisa ngokwendalo uxinzelelo lwegazi.

Uneziphumo ezichasayo

Iipolyphenols ezifana ne-vitexin, i-gallic acid kunye ne-isovitexin zinciphisa ukuvuvukala emzimbeni. Iiseli zezilwanyana eziphathwe ngezi molekyuli zisebenzayo zinezinga eliphantsi leekhompawundi ezivuthayo (i-interleukins kunye ne-nitric oxide).

ikhoba lembotyiI-flavonoids efunyenwe kuyo isebenza ukwandisa imveliso ye-anti-inflammatory compounds emzimbeni. Oku kunokusebenza ngokuchasene neemeko ezivuthayo ezifana nesifo sikashukela, i-allergies, kunye ne-sepsis.

Inomphumela we-antimicrobial

i-mung coresIipolyphenols ezikhutshwe kumsedare zinemisebenzi yokulwa ne-antibacterial kunye ne-antifungal. Fusarium solani, IFusarium oxysporum, ICoprinus comatus ve IBotrytis cinerea Ibulala umngundo ezahlukeneyo ezifana

Staphylococcus aureus ve Helicobacter pylori Ezinye iintlobo zebhaktheriya ziye zafunyaniswa zinobuntununtunu kwezi proteni.

iimbotyi zemung i-enzymes idiliza iindonga zeeseli zezi ntsholongwane kwaye zibathintele ukuba bangahlali emathunjini, i-spleen kunye nezitho ezibalulekileyo.

Ifiber yayo kunye nomxholo wesitashi onganyangekiyo uluncedo kwimpilo yokugaya.

iimbotyi zemung Iqulethe iindidi zezondlo eziluncedo kwimpilo yokwetyisa. Isitya sekomityi enye sinika i-15.4 grams yefiber, ebonisa ukuba iphezulu kwifayibha.

iimbotyi zemung, enokunceda ukugcina amathumbu rhoqo ngokukhawulezisa ukuhamba kwezondlo emathunjini. pectin Inodidi lwefiber ebizwa ngokuba

Njengezinye iimbotyi iimbotyi zemung Ikwanesitatshi esixhathisayo.

isitatshi esixhathisayoIsebenza ngokufanayo kwifiber enyibilikayo njengoko inceda ukondla iibhaktheriya ezisempilweni zamathumbu. Iintsholongwane emva koko ziyeyetyise kwaye ziyiguqulele kwi-short-chain fatty acids - ngakumbi i-butyrate.

Uphononongo lubonisa ukuba i-butyrate ixhasa impilo yokugaya ngeendlela ezininzi. Ngokomzekelo, inokondla iiseli zekholoni, yomeleza amajoni omzimba kwaye inokunciphisa umngcipheko womhlaza wekoloni.

Ngaphezu koko, iimbotyi zemung Iicarbohydrate ezikuyo zetyiswa lula ngakumbi kunezo zifumaneka kwezinye iimbotyi. Ngoko ke, ibangela ukudumba okuncinci kunezinye iimbotyi.

Yehlisa izinga leswekile yegazi

Ukuba ayiphathwa, iswekile ephezulu yingxaki enkulu yempilo. Olu luphawu oluphambili lwesifo sikashukela kwaye lubangela inani lezifo ezingapheliyo.

iimbotyi zemungIneempawu ezininzi ezinceda ukugcina amanqanaba eswekile ephantsi. Iphezulu kwifayibha kunye neprotheni, enceda ifayibha ecothayo egazini.

Izifundo zezilwanyana nazo iimbotyi zemung Kuye kwaboniswa ukuba i-antioxidants vitexin kunye ne-isovitexin zinciphisa amanqanaba eswekile yegazi kwaye zinceda i-insulin isebenze ngokufanelekileyo.

ukwehla kobunzima bembotyi yemung

iimbotyi zemungziphezulu kwifiber kunye neprotheyini, enokukunceda ukuba unciphise umzimba. Uphononongo lubonisa ukuba i-fiber kunye neprotheni ghrelin Kuye kwaboniswa ukucinezela iihomoni zendlala ezifana

Ngaphezu koko, uphononongo olongezelelweyo lufumanise ukuba zombini izondlo zinokukhuthaza ukukhutshwa kweehomoni zokonwaba njenge-peptide YY, GLP-1, kunye ne-cholecystokinin. Bakwanceda ukunciphisa ukuthathwa kwekhalori ngokunciphisa ukutya.

Izibonelelo zeembotyi zomung kubafazi abakhulelweyo

Uninzi lwabasetyhini ngexesha lokukhulelwa folate Kucetyiswa ukuba utye ukutya okutyebileyo kwezondlo. I-Folate ibalulekile ekukhuleni kakuhle komntwana.

iimbotyi zemungI-202-gram ye-folate inika i-80% ye-RDI ye-folate. Ikwaphezulu kwi-iron, iiprotheyini kunye nefiber, ezifunwa ngabasetyhini ngakumbi ngexesha lokukhulelwa.

Nangona kunjalo, abafazi abakhulelweyo banokuthwala ibhaktheriya enokubangela usulelo. ukutya iimbotyi zemungkufuneka iphephe.

Yintoni Ubungozi Bembotyi zeMung?

iimbotyi zemungKuncinci okwaziwayo ngokhuseleko lwayo. Iqulethe i-anti-zondlo kunye ne-estrogen-efana ne-phytosterols enokwenzakalisa umzimba. Kodwa oko akuthethi ukuba ayikhuselekanga.

Ukuba ityiwe ikrwada okanye iphekwe, iimbotyi zemung Inokubangela urhudo, ukuhlanza kunye netyhefu ekutyeni.

Ngenxa yoko;

iimbotyi zemungziphezulu izondlo kunye ne-antioxidants ezinokuba luncedo empilweni.

Inokukhusela kwi-heatstroke, incede impilo yokugaya, ikhuthaze ukwehla kobunzima, kunye ne-cholesterol "embi" ye-LDL, uxinzelelo lwegazi, kunye neswekile yegazi.