Izinzuzo zikabhontshisi we-Adzuki, Izingozi kanye Nenani Lokudla Okunempilo

ubhontshisi we-adzukiiwuhlobo oluncane lukabhontshisi olulinywa kulo lonke elaseMpumalanga Asia naseziqhingini zaseHimalaya. Nakuba ngenani leminye imibala, ubhontshisi obomvu we-adzuki Iwuhlobo olwaziwayo kakhulu.

Ubhontshisi we-AdzukiInezinzuzo ezihlukahlukene, kusukela empilweni yenhliziyo nokuncipha kwesisindo kuya ekugayeni okuthuthukisiwe kanye nengozi ephansi yesifo sikashukela. 

Yini I-Adzuki Beans?

ubhontshisi we-adzuki (Vigna angularis) Idabuka eChina futhi isilinywe eJapan okungenani iminyaka eyi-1000. Namuhla kunezindawo ezilinywayo ezindaweni ezifudumele zaseTaiwan, India, New Zealand, Korea, Philippines naseChina.

ubhontshisi we-adzuki Inothile nge-fiber yokudla, amaprotheni, i-iron, i-calcium ne-folate futhi inezimfanelo eziqinisayo. Futhi, ngenxa yenkomba yayo ephansi ye-glycemic ubhontshisi we-adzukiIwukudla okukhethekile kwabesifazane abasesikhathini, abantu abanesifo sikashukela kanye nokukhuluphala ngokweqile.

ubhontshisi we-adzuki Iwubhontshisi omncane, o-oval, obomvu ngokukhanyayo, owomile. ubhontshisi we-adzuki Itholakala ngemibala emnyama ebomvu, e-maroon, emnyama futhi kwesinye isikhathi emhlophe.

Inani Lokudla Okunempilo Kabhontshisi we-Adzuki

Njengobhontshisi abaningi, ubhontshisi we-adzuki Futhi iqukethe i-fiber, amaprotheni, ama-carbohydrate ayinkimbinkimbi kanye nezinhlanganisela zezitshalo ezinenzuzo. I-XNUMX gram yokuphakelwa inalezi zakhi: 

Amakhalori: 128

Amaprotheni: 7.5 gram

Amafutha: ngaphansi kwe-1 igremu

Ama-carbohydrate: 25 g

I-fiber: 7.3 amagremu

I-Folate: 30% yenani lansuku zonke (DV)

I-Manganese: 29% we-DV

I-Phosphorus: 17% we-DV

I-Potassium: 15% we-DV

Ithusi: 15% ye-DV

I-Magnesium: 13% we-DV

I-Zinc: 12% ye-DV

Insimbi: 11% we-DV

I-Thiamine: 8% ye-DV

I-Vitamin B6: 5% we-DV

I-Riboflavin: 4% ye-DV

I-Niacin: 4% we-DV

I-Pantothenic acid: i-4% ye-DV

I-Selenium: 2% we-DV 

Lolu hlobo lukabhontshisi lunenani elihle lezinhlanganisela zezitshalo ezinenzuzo ezingavikela umzimba ekugugeni nasezifweni. i-antioxidant inikeza.

Izifundo, ubhontshisi we-adzukiIthi iqukethe izinhlobo ezingama-29 zama-antioxidant futhi ingenye yokudla okucebile kakhulu ngama-antioxidants.

Njengezinye izinhlobo zikabhontshisi, ubhontshisi we-adzuki kunciphisa ikhono lomzimba lokumunca amaminerali i-antitrient iqukethe. Ngakho-ke, kufanele ifakwe emanzini ngaphambi kokupheka. Ngakho, izinga lama-antinutrients liyancipha.

Yiziphi Izinzuzo Zobhontshisi be-Adzuki?

kuthuthukisa ukugaya

Lamabhontshisi abomvu athuthukisa impilo yokugaya kanye namathumbu. Ngoba ubhontshisi ikakhulukazi fibre encibilikayo futhi isitashi esingazweli inothe ngo Le micu idlula ingagayekile ize ifike emathunjini, isebenze njengokudla kwamagciwane amahle amathumbu.

Lapho amabhaktheriya anobungane edla i-fiber, amathumbu anempilo, ingozi yomdlavuza wekoloni iyancipha futhi, njenge-butyrate, i-chain chain fatty acids Kwenzeka.

Ngaphezu kwalokho, izifundo zezilwane ubhontshisi we-adzukiIphakamisa ukuthi okuqukethwe okuphezulu kwe-antioxidant ye-cannabis kunganciphisa ukuvuvukala kwamathumbu futhi kube lula ukugaya.

Yehlisa ingozi yesifo sikashukela

Lolu hlobo lukabhontshisi lwehlisa amathuba okuba nesifo sikashukela sohlobo 2. Icebile ku-fiber ngokwengxenye, esiza ukuthuthukisa ukuzwela kwe-insulin futhi ivimbele ukukhuphuka koshukela wegazi ngemva kokudla.

Ishubhu yokuhlola nezifundo zezilwane ubhontshisi we-adzukiIthi iphrotheni equkethwe esibindini ingavimba ukusebenza kwe-alpha-glucosidase yamathumbu.

I-Alpha glucosidase iyi-enzyme edingekayo ukuze kuhlukaniswe ama-carbohydrate ayinkimbinkimbi abe ushukela omncane, omuncwa kalula. Ngakho-ke, ukuvimbela isenzo sabo kuvimbela ukukhuphuka koshukela wegazi, njengabanye abanesifo sikashukela.

Isiza ukunciphisa umzimba

ubhontshisi we-adzuki Kuwukudla okungadliwa ngesikhathi sokuncipha kwesisindo. Obunye ubufakazi buphakamisa ukuthi izinhlanganisela ezitholakala kulolu hlobo lukabhontshisi zingathuthukisa ukubonakaliswa kwezakhi zofuzo ezinciphisa indlala futhi zandise imizwa yokugcwala.

Ishubhu yokuhlola nezifundo zezilwane nazo ubhontshisi we-adzuki iphakamisa ukuthi izinhlanganisela ezithile ezikhiqizweni zayo zingase zibe nomthelela ekwehleni kwesisindo.

Ngaphezu kwalokho, icebile ngamaprotheni kanye ne-fiber, izakhi ezimbili ezingase zinciphise isisindo ezinciphisa indlala futhi zandise ukusutha.

Ivikela impilo yenhliziyo

Lamabhontshisi anenzuzo empilweni yenhliziyo. Ishubhu yokuhlola nezifundo zezilwane ubhontshisi we-adzuki izingcaphuno zokwehlisa umfutho wegazi, kanye ne-triglyceride ephansi, amazinga e-cholesterol ephelele kanye “namabi” e-LDL, kanye namadiphozithi amancane esibindi.

Izifundo zabantu nazo njalo umdumba Ixhumanisa ukusetshenziswa kwayo namazinga aphansi e-cholesterol kanye nengozi encishisiwe yesifo senhliziyo.

Futhi, izivivinyo ezilawulwa ngokungahleliwe zibika ukuthi ukudla ubhontshisi kunganciphisa izici eziyingozi zesifo senhliziyo, okuhlanganisa umfutho wegazi, i-cholesterol, ne-triglycerides.

Kuzuzisa impilo yezinso

ubhontshisi we-adzukiine-fiber yokudla ephezulu - cishe ama-25g inkomishi ngayinye (kubhontshisi oluhlaza). Iphinde ibe namanani amaphakathi e-antioxidant phytochemicals anamandla njenge-polyphenols nama-proanthocyanidin.

ubhontshisi we-adzukiIsenzo esihlanganisiwe se-fiber kanye nama-antioxidants akuwo sikhipha ama-radicals mahhala asebenzayo futhi angafuneki futhi sivimbele ukungena kwama-macrophages abangela ukuvuvukala (amangqamuzana amasosha omzimba).

inani elifanele ukudla ubhontshisi we-adzukiIgcina izinso zingavuvukali, zilimale futhi ziwohloke ngokuphelele.

Inikeza amathambo aqinile futhi ikhulise imisipha yemisipha

Ngokukhula, amathambo nemisipha kuvame ukuphelelwa amandla, amandla okukhanda noma ukuphulukisa. Lokhu kulahlekelwa kubangela ukukhumuzeka kwamathambo nokuncipha kwemisipha, ikakhulukazi kwabesifazane abangemva kokuya esikhathini.

Kubhakiwe ubhontshisi we-adzuki noma okukhishiwe kuqukethe izingxenye ze-bioactive ezifana nama-saponins namacatechin. Lezi zithako zibuyisela ibhalansi ye-bone resorption kanye nokwakheka kwamathambo kubantu abane-osteoporosis futhi ibavikele ekuvuvukeni nasekuwohlokeni okuphelele.

Inkomishi eyodwa ubhontshisi we-adzuki eluhlaza Iqukethe cishe ama-39 g amaprotheni. I-low-carb high-protein diet kusiza ukwakha imisipha. 

Ngoba kuthatha isikhathi namandla ukuze umzimba ugaye amaprotheni, ubhontshisi we-adzukiNjengoba inenkomba ephansi ye-glycemic, uzozizwa ugcwele, ulula futhi unamandla.

Yehlisa i-cholesterol

Ukuphuza isobho likabhontshisi we-adzuki Yehlisa amazinga e-serum triglyceride, ivimbele ukunqwabelana kwe-cholesterol embi (LDL), futhi ivikele isibindi ekuvuvukeni noma ekulimaleni.

ubhontshisi we-adzukiAma-proanthocyanidin nama-polyphenols akuwo avimbela ukukhiqizwa kwama-enzyme e-pancreatic. Lawa ma-enzyme (ikakhulukazi ama-lipase) anesibopho sokumuncwa kwe-lipids emathunjini.

Ngenxa yokuncipha kokumuncwa, amazinga e-triglyceride egazini kanye ne-cholesterol aphansi. Uma kunama-lipids nama-triglycerides ambalwa, kuba ne-peroxidation ephansi noma izinsalela ezinobuthi ezihlasela isibindi.

Inikeza ukuqeda ubuthi esibindini

Ubhontshisi be-Adzuki ekugxilweni okuphezulu kakhulu molybdenum Iqukethe i-mineral eyingqayizivele eyaziwa ngokuthi I-trace mineral futhi ayitholakali ekudleni okuningi, kodwa idlala indima ebaluleke kakhulu ekuqedeni isibindi. ingxenye eyingxenye ubhontshisi we-adzuki Inikeza ngisho no-100% we-molybdenum enconywa nsuku zonke.

Isiza ekunciphiseni ukukhubazeka kokuzalwa

ubhontshisi we-adzuki Icebile ku-folate, okuyisakhi esibalulekile ngesikhathi sokukhulelwa futhi inciphisa ingozi yokukhubazeka kwe-neural tube. 

Ilwa namaseli omdlavuza

Ucwaningo lwamashubhu okuhlola lubonisa ukuthi lo bhontshisi ungase uphumelele ukwedlula amanye ubhontshisi ekuvimbeleni ukusabalala kwamangqamuzana omdlavuza emathunjini, ebeleni, esibelethweni nasemongweni. 

Yini Elimaza Ubhontshisi Be-Adzuki?

ubhontshisi we-adzuki Umphumela ovame kakhulu wokudla igesi. Empeleni ubhontshisi we-adzukiungomunye walabo bhontshisi okulula ukugayeka.

Amaphuzu Okucatshangelwa Lapho Upheka Ubhontshisi Be-Adzuki

- ubhontshisi we-adzukiNgaphambi kokuyipheka, udinga ukuyicwilisa okungenani ihora noma amabili. Ngakho-ke, hlela ukudla kwakho ngendlela efanele.

– Kumanzi futhi kugezwe ubhontshisi we-adzukiYibilise ekushiseni okuphezulu cishe imizuzu engama-30. Ukupheka ngomfutho kuyindlela esheshayo yokuthola ubhontshisi othambile.

– Ungagcina ubhontshisi we-adzuki ophekiwe esiqandisini ukuze uwusebenzise isikhathi eside.

Ngenxa yalokho;

ubhontshisi we-adzuki Iwumthombo omkhulu wemisoco ebalulekile, amavithamini namaminerali futhi isetshenziselwa ukwenza inhlama kabhontshisi obomvu.

Igcwele amaprotheni, i-fiber, i-folate, i-manganese, i-phosphorus, i-potassium, ithusi, i-magnesium, i-zinc, i-iron, i-thiamine, i-vitamin B6, i-riboflavin, i-niacin, i-calcium, nokuningi.

Kuyasiza ukuphatha isifo sikashukela, ukwandise ukudla okulwa ne-antioxidant, kwandise izicubu zomzimba, kuthuthukise impilo yenhliziyo nokuphatha isisindo.