Umxholo wenqaku
iimbotyi ezimnyamaIgama lenzululwazi lika (Phaseolus vulgaris). Ngokobuchwephesha, lelinye lamalungu angama-500 osapho lweembotyi zezintso.
Malunga neminyaka engama-7 000 eyadlulayo, iimbotyi ezimnyama Yayigqalwa njengokutya okubalulekileyo kuMbindi noMzantsi Merika. Yiyo loo nto isasetyenziswa kakhulu kwi-cuisine yaseMelika.
iimbotyi ezimnyamaIneenzuzo ezimangalisayo zezempilo kumzimba. Isityebi kwiprotheni, i-fiber, i-flavonoid antioxidants kwaye iqulethe i-omega-3 fatty acids, ngaloo ndlela ibonelela ngeenzuzo.
Kwesi sicatshulwa inzuzo yeembotyi ezimnyama kwaye ulwazi malunga nexabiso lesondlo luya kunikwa.
Ixabiso lesondlo seembotyi eziMnyama
Lif
iimbotyi ezimnyama ubomi Ityebile . Isitya esinye sesitya sine-15 grams yefiber. Ifiber enyibilikayo iluncedo ekusebenzeni kwamathumbu kunye nokuthintela ukuqhina. Kwelinye icala, olu hlobo lwefayibha lunciphisa i<em>cholesterol kunye namanqanaba eglucose egazini.
iimbotyi ezimnyama Ukutya okune-Fibrous okufana noku kukwenza uzive uhluthi ixesha elide kwaye kuthintele ukutya kakhulu, kuba kufuneka ukuhlafune ixesha elide ngenxa yokwakheka kwazo. Ngoko ke, kunceda ukunciphisa umzimba.
Ayisiyiyo loo nto kuphela, ifayibha ikwanciphisa amathuba okufumana izifo zomhlaza ezinjengomhlaza webala.
Antioxidants
Kukho iintlobo ezininzi ze-antioxidants ezinokufumaneka kwindalo kwaye zizuze kwiindawo ezahlukeneyo zomzimba. Enye yokutya okutyebileyo kwi-antioxidants, iimbotyi ezimnyamad.
AntioxidantsInceda ukulungelelanisa ii-radicals zamahhala ezonakalisa iiseli. Ukongezelela, ukutya okunjalo kunciphisa umngcipheko wezifo zentliziyo kunye neentlobo ezahlukeneyo zomhlaza.
Umzimba ufumana uninzi lwee-antioxidants ozifunayo kwinto esiyityayo. Iivithamini A, C kunye E, iipolyphenols Ii-Antioxidants, kunye nezinye iiminerali ezithile ezifana ne-selenium, zomeleza amajoni ethu omzimba.
Inokuthintela umntu ekubeni osuleleke yi-HIV. Uphononongo luka-Oktobha 2012 lwabonisa ukuba ivithamin C inganceda ukuthintela umhlaza wamabele kwabasetyhini.
Ii-Antioxidants nazo zibonelela ngemiphumo yokuchasana nokuguga. Ikhonkco lifunyenwe phakathi kokulibazisa inkqubo yokuguga kunye neempawu ezifana nokulahlekelwa kwememori.
protein
iimbotyi ezimnyama protein Ityebile . Yiyo loo nto kukunye kokutya okukhethwa zii-vegans. Xa kuthelekiswa nenyama ebhityileyo, iimbotyi ezimnyamaIqulethe iprotheni, amafutha athile ahluthayo kunye ne-cholesterol engu-zero.
proteinKuyimfuneko ukukhula nokwakha ubunzima bemisipha ebhityileyo. Ngakolunye uhlangothi, abo bafuna ukulahlekelwa ngamafutha kufuneka bahlawule ingqalelo kwiprotheni.
Amino Acids kunye neMolybdenum
iimbotyi ezimnyama amino acids kunye molybdenum Ityebile kwizondlo, ezinceda inkqubo yethu ye-nervous isebenze ngokufanelekileyo. Enye yeevithamini ezithile ezifumaneka kwezi mbotyi yi-folate, ekwabizwa ngokuba yi-vitamin B9.
Ezi zinendima ebalulekileyo ekulawuleni ii-amino acids ezithile ezifunekayo kwinkqubo yethu yemithambo-luvo.
Ngaphandle kwe-Vitamin B9, abantu ngabanye bahlakulela iimeko ze-neurodeergenerative ezifana nesifo se-Alzheimer kunye nesifo sika-Parkinson. Ukongeza, i-molybdenum ibonelela ngokusebenza ngcono kwe-7 enzymes emzimbeni.
Ekugqibeleni, uphando lubonise ukuba ukuthatha rhoqo le minerali kunokunciphisa ukungabi namandla kunye nokungasebenzi kakuhle kwe-erectile kumadoda amadala.
Vitamin B1
I-Vitamin B1 okanye i-thiamine yonyusa imveliso yamandla. iimbotyi ezimnyamaIgqwesileyo ekwehliseni iingxaki zesistim yemithambo-luvo, intliziyo kunye nenkqubo yokwetyisa kunye nakubantu abanevithamin B1 yokunqongophala.
Enye indima ebalulekileyo ye-vitamin B1 yinkxaso yayo kwinkqubo ye-nervous. Nge-vitamin B1, isakhiwo kunye nokunyaniseka kweeseli zengqondo zikhuselwe. Kule meko, ikhusela ukulimala kwengqondo, ngakumbi kubantwana abancinci abanokuphuhliswa kwengqondo.
Iinzuzo zeembotyi eziMnyama
Ukukhuselwa kwempilo yamathambo
iimbotyi ezimnyama, ubuninzi bentsimbi, i-phosphorus, i-calcium, i-magnesium, i-manganese, ekhuthaza ukwakhiwa kwamathambo kunye nokukhuselwa Ubhedu ve zinc Ine.
Zombini i-calcium kunye ne-phosphorus zibalulekile kumathambo ethu. Kwelinye icala, i-iron kunye ne-zinc nazo zinendima ebalulekileyo ekugcineni impilo yamathambo.
I-Magnesium idlala indima ebalulekileyo kwi-protein synthesis, umsebenzi we-nerve, ukulawula iswekile yegazi, ukukhululwa kwe-neurotransmitter, ukulawulwa kwengcinezelo yegazi kunye ne-metabolism yamandla.
DemirInika inkxaso ye-oxygen emzimbeni. Oku kukuthunyelwa kweenxalenye ze<em>hemoglobin, eyona nto ithwala ioksijini, kwiiseli ezibomvu zegazi.
Ukuba umntu udla ngaphantsi komlinganiselo oqhelekileyo wentsimbi, amandla omzimba okumelana nokuzilolonga okukhulu kuya kuncipha.
Ukongezelela, ukuncipha kwenani legazi emzimbeni kuya kukhokelela ekuthotyweni kwezondlo ezibalulekileyo ezifana ne-vitamin B12, i-folate, i-copper kunye ne-vitamin A.
Ukulawulwa kweshukela egazini
iimbotyi ezimnyamaInceda ukulungelelanisa amanqanaba eswekile yegazi kunye nendibaniselwano yeprotheyini kunye nefiber equlethwe kuyo.
Xa kuthelekiswa nezinye iiswekile zokutya, iiprotheyini kunye nefiber zisebenza ngesantya esiphakathi. Oku kubangela ukunyakaza okuzinzileyo kwendlela yethu yokugaya, eyenza kube lula ukuphula amacandelo okutya kunye nokuthintela i-spikes yeswekile yegazi.
Uphononongo malunga nohlobo lwe-II yeswekile, iimbotyi ezimnyamaKuye kwaboniswa ukuba kunokunciphisa umsebenzi we-alpha-amylase enzymes emzimbeni wethu.
Ukuthintela umngcipheko wesifo senhliziyo
iimbotyi ezimnyamaI-fiber, i-potassium, i-folate, i-vitamin B6 kunye nomxholo we-phyllonutrient ofumaneka kwisiqhamo ukhusela isifo senhliziyo ngokunciphisa umngcipheko wokuthatha i-cholesterol eninzi kwiswekile yegazi.
Zombini i-vitamin B 6 kunye ne-folate zimisa uphuhliso lwe-homocysteine. Ukutya okuninzi kwe-homocysteine konakalisa imithambo yegazi, eya kuthi ekugqibeleni ikhokelele kwizifo zentliziyo.
Ngakolunye uhlangothi, i-quercetin kunye ne-saponin components zinceda ukukhusela intliziyo. iquercetinIyinxalenye echasene nokuvuvukala enciphisa umngcipheko we-atherosclerosis kwaye ikhusela umonakalo obangelwa yi-LDL cholesterol.
Ukongezelela, uphando lubonise ukuba i-saponins inamandla okunciphisa i-lipid yegazi kunye namanqanaba e-cholesterol emzimbeni wethu.
ukuphucula ukwetyisa
Njengoko kukhankanyiwe ngasentla, iimbotyi ezimnyamaItyebile kwifiber, eyenza kube lula ukugaya.
Ukongeza, ifayibha ifana nomtshayelo wendlela yokwetyisa, itshayela yonke inkunkuma ukuthintela iibhaktheriya ezingalungelelananga kwizityalo zamathumbu. Ikwanqanda iimeko zokwetyisa ezifana nokuqhinwa, i-IBS nokunye okuninzi.
Abaphandi abohlukeneyo baye bangqina ukuba ifayibha inamandla okuthintela umhlaza wekolon ngenxa yokuvaleka. Ukongeza, iphinda igcine inqanaba le-pH eliqhelekileyo lomzimba, liqinisekisa i-asidi elinganayo kunye nenqanaba le-alkaline.
Inceda ukunciphisa umzimba
Iikhalori zeembotyi ezimnyama Inika i-100 calories kwi-338 grams. Kwakhona kukuthintela ukuba ungatyi kakhulu ngenxa yefiber equlethwe kuyo. Oku kuthetha ukuba awuzukutya amashwamshwam angeyomfuneko atya iikhalori ezongezelelweyo.
Kuba iqulethe ifayibha, ikugcina uzele kwaye iqulethe isixa esifanelekileyo seekhalori. ukutya imbotyi emnyama Ngumthombo wokutya onokuthi ukhethwe ngabo bawenzayo.
Ukutya iimbotyi eziMnyama
Ngokungafaniyo nokunye ukutya, okufumaneka unyaka wonke iimbotyi ezimnyama inokufumaneka. iimbotyi ezimnyama ezinkonkxiweyo Ukuba ucinga ukuzithenga, khetha iimveliso ezingenasosodium kwaye ukhuphe kwaye uhlambe iimbotyi ngokucokisekileyo ukususa umxholo wesodium.
iimbotyi ezimnyama ezomisiweyo Ukuba uza kuyipheka, yihlambe ngokucokisekileyo ukuze ususe uthuli nokunye ukungcola, uze uyifake emanzini acocekileyo kangangeeyure ezisibhozo ukuya kwezilishumi ngaphambi kokuba uyipheke.
Ubungozi beembotyi eziMnyama
Zonke iimbotyi zineswekile entsonkothileyo yegalactans ekunzima ukuba isisu siyityise. Ngamanye amazwi, ukuba udla kakhulu, unokufumana i-gas yamathumbu kunye neentlungu zesisu.
iimbotyi ezimnyama Iqulethe i-purine. Ukusetyenziswa ngokugqithiseleyo kwesi sithako kunokukhokelela kwiingxaki zempilo ezifana ne-gout kunye nokwakheka kwamatye ezintso. Ngaphandle kweembotyi, kufuneka unciphise okanye ulungelelanise okunye ukutya okuqulethe i-purines.
Abanye abantu bafumana ukuphazamiseka kokutya xa besitya iimbotyi ngenxa yefiber ephezulu kunye nomxholo wesitashi. Ukuba ufumana ukungonwabi okufanayo, cwina iimbotyi ezimnyama ezomileyo kwaye uzivumele zihlale ubusuku bonke ngaphambi kokupheka.
Oku kunceda ukuchasana nezinye iikhompawundi ezinokubangela iingxaki zokwetyisa, kuquka irhasi kunye nokudumba.
Ngenxa yoko;
iimbotyi ezimnyama Kukutya okubonelela ngeenzuzo ezibalulekileyo. Ezi mbotyi zincinci zineenzuzo ezinkulu ezifana nokunceda inkqubo yethu yokwetyisa isebenze kakuhle, inciphisa umngcipheko wezifo ezinjengomhlaza, isifo seswekile, iimeko zempilo kunye namathambo angekho mpilweni, ukugcina amalungu alungeleleneyo emizimba yethu kunye nokuncipha komzimba.
Amanqaku ekufanele uwafunde
