Ziziphi iiNzuzo kunye neXabiso leSondlo lee-Chickpeas eziMnyama?

iertyisi ezimnyamaYilegume yosapho lweFabaceae. Isityalo sifutshane ngobude. Ikhula kakhulu kwimimandla yetropiki kunye ne-subtropical. 

iertyisi ezimnyamaNgumthombo ogqwesileyo weprotheyini kwaye unomxholo wefiber ephezulu kakhulu. Isalathisi sayo se-glycemic siphantsi kunezinye iintlobo. 

Ngenxa yokuba iyimbotyi esebenza ngeendlela ezininzi esinee, wamatyeIsetyenziswa kwiisaladi, iisuphu kunye nezitya zenyama.

Lithini ixabiso lesondlo samantshontsho amnyama?

Amafutha aphantsi, aphezulu kwifiber kwaye atyebile kwiivithamini kunye neeminerali iertyisi ezimnyama Yimbotyi esempilweni.

164 ikomityi (XNUMX grams) iertyisi ezimnyama Ngama-269 eekhalori. 1 ikomityi (164 grams) iphekwe umxholo wezondlo zamantshontsho ezimnyama imi ngolu hlobo lulandelayo:

• Iikhalori: 269
• Iiprotheni: 14.5 gram
• Amafutha: 4 grams
• Iikhabhoni: 45 gram
• Ifayibha: 12,5 grams
• IManganese: 74% yexabiso losuku (DV)
• I-Folate (i-vitamin B9): i-71% ye-DV
• Ubhedu: 64% yeDV
• Intsimbi: 26% ye-DV
• I-Zinc: i-23% ye-DV
• Phosphorus: 22% yeDV
• I-Magnesium: i-19% ye-DV
• I-Thiamine: i-16% ye-DV
• I-Vitamin B6: i-13% ye-DV
• I-Selenium: i-11% ye-DV
• I-Potassium: i-10% ye-DV

Ziziphi iingenelo zeechickpeas ezimnyama?

Ingumthombo wentsimbi

• isityebi demir umthombo we iertyisi ezimnyamaIkhusela i-anemia kwaye inika amandla. 
• Oku kunenzuzo ngakumbi kubasetyhini abakhulelweyo nabancancisayo kunye nabantwana abakhulayo. 
• I-iron idlala indima ebalulekileyo ekwakhekeni kwe-hemoglobin ngokuthwala ioksijini esuka emiphungeni iyise kuzo zonke iiseli zomzimba.
• Iyinxalenye ebalulekileyo yeenkqubo ze-enzyme zokuvelisa amandla kunye ne-metabolism.

Ingumthombo weprotheyini kubantu abatya imifuno

• iertyisi ezimnyama, ngezixa ezinokuthelekiswa nenyama kunye neemveliso zobisi protein Ngomnye umthombo weprotheyini kubantu abatya imifuno.

Ikhusela impilo yentliziyo

• iertyisi ezimnyamai-antioxidants, iianthocyaninsIqukethe i-delphidin, i-cyanidin kunye ne-petunidine, kunye ne-phytonutrients kunye ne-ALA ekhusela impilo yemithambo yegazi kunye nokukhusela uxinzelelo lwe-oxidative. Oku kutya kunciphisa umngcipheko wesifo sentliziyo. 
• iertyisi ezimnyamaIqulethe izixa ezibalulekileyo ze-folate kunye ne-magnesium. I-Folate yehlisa amanqanaba e-homocysteine. Ngaloo ndlela, kunciphisa umngcipheko wokwakhiwa kwe-plaque, i-blood clots, ukuhlaselwa yintliziyo kunye nokubetha, kunye nokunciphisa i-arteries.

Yehlisa i-cholesterol

• iertyisi ezimnyamaIfiber enyibilikayo efumaneka kumandongomane yehlisa i-cholesterol embi ngokubopha i-bile acids kunye nokuthintela ukufunxwa kwazo ngumzimba.
• Kwakhona kunceda ukunciphisa i-cholesterol epheleleyo kunye ne-triglycerides.

Ilinganisa iswekile yegazi

• iertyisi ezimnyamaIfiber enyibilikayo efumaneka kwingqolowa ilawula ukufunxwa kunye nokukhululwa kweswekile yegazi. 
• isalathisi se-glycemic Iyahluka phakathi kwama-28 nama-32. Eli lixabiso eliphantsi. Kuthetha ukuba iicarbohydrates ezikuyo zophuka kwaye zetyiswe kancinane. 
• Ngolu phawu, luthintela ukunyuka ngokukhawuleza kweshukela egazini. 

Ukuthintela isifo seswekile

• Iicarbohydrates kwiichickpeas ezimnyama Yetyiswa kancinane, ngaloo ndlela ithoba iswekile esegazini. 
• Yona, ukumelana ne-insulinIphula umngcipheko wokuphuhlisa uhlobo lwe-2 yeswekile.

Iluncedo kubasetyhini

• iertyisi ezimnyamaIzondlo zezityalo ezibizwa ngokuba yi-saponins ezifumaneka kwiintlanzi zinciphisa umngcipheko womhlaza webele.
• Ikhusela i-osteoporosis. Inciphisa ukukhanya okutshisayo kubafazi be-post-menopausal.

ilungele ukwetyisa

• iertyisi ezimnyamaItyebile kwifiber enganyibilikiyo, enceda ukugcina impilo yokugaya ukutya. 
• Ifayibha inciphisa umthwalo emathunjini, isifo diverticulitis kwaye kunciphisa umngcipheko wokuqunjelwa.

ukuthintela umhlaza

• iertyisi ezimnyamaIfayibha enyibilikayo efumaneka kwingqolowa ifunxwa ziiseli zekholoni yibhaktheriya kwaye ifikelele kwikholoni xa iqhekezwe ibe yi-short-chain fatty acids esetyenziselwa amandla. 
• Oku kuqinisekisa ukuba iiseli zekholoni zihlala zisempilweni. Yehlisa umngcipheko womhlaza, ngakumbi umhlaza wekoloni.

Iinzuzo ze-chickpeas ezimnyama kwesikhumba

• iertyisi ezimnyama folate, ifayibha, protein, carbohydrates, ubhedu, intsimbi kunye ifosforasi Ityebile ngokwemiqathango Ezi zondlo zondla ulusu.
• Iimaski ezenziwe ngomgubo we-chickpea Inika ukukhanya esikhumbeni.
• Isusa izivubeko zamaqhakuva, iphatha ukutshiswa lilanga kunye nokunye ukudumba kolusu. 

Iinzuzo ze-chickpeas ezimnyama kwizinwele

• ii-chickpeas ezimnyama, Vitamin B6 kwaye iqulethe i-zinc. Ekubeni zombini ezi minerali zenza iiprotheyini kwizinwele, zomeleza iifollicle zeenwele kwaye zikhuthaza ukukhula kweenwele.
• iertyisi ezimnyamakunye ne-vitamin A zinc Indibaniselwano ibalulekile kwimpilo yeenwele. Ukuba enye yezi zondlo ayikho, ibran kwaye kubangela ukulahleka kweenwele.
• iertyisi ezimnyamaiiprotheyini kunye manganese Iqulathe. I-Manganese ikhusela umbala weenwele, oko kukuthi, zibe ngwevu.

Ngaba ii-chickpeas ezimnyama zikwenza ulahlekelwe isisindo?

• Ukutya ukutya okutyebileyo kwefiber kunceda ukunciphisa umzimba. 
• iertyisi ezimnyama Ityebile kuzo zombini iifayibha ezinyibilikayo nezinganyibilikiyo. 
• I-fiber e-soluble iququzelela ukukhutshwa kwe-bile kwi-digestive system, ngelixa i-fiber e-insoluble ikhusela ukuqunjelwa kunye nezinye iingxaki zokugaya. 
• Ifayibha igcwalisa isisu, ikwenza uzive ugcwele ixesha elide kwaye inciphisa umdla wokutya.
• Ngezi mpawu, kukutya okunceda ukuba unciphise umzimba.