Iyini Imifino? Izinzuzo kanye nezici

ugaye, UFabaceae yizithelo noma imbewu yomndeni wezitshalo ebizwa. Isetshenziswa kakhulu emhlabeni jikelele futhi iwumthombo ocebile we-fiber namavithamini B.

Ingathatha indawo yenyama njengomthombo wamaprotheni wemifino.

I-legumes inezinzuzo eziningi zezempilo, okuhlanganisa ukwehlisa i-cholesterol, ukwehlisa amazinga kashukela egazini kanye nokuqinisa amagciwane amathumbu anempilo.

esihlokweni "Iyini i-legume", "Ziyini izinhlobo ze-legumes", "Ziyini izinzuzo ze-legumes", "Ingabe i-legumes protein", "Iziphi izidumba ezinamaphrotheni amaningi" Imibuzo efana nalena:

Iyini Imifino?

ugaye, equkethe izinhlobo ezingaba ngu-19.500 ezihlukahlukene kanye nezinhlobo zezitshalo ezingu-751 UFabaceae ihlanganisa noma yisiphi isithelo noma imbewu yezitshalo emndenini wayo. Ubhontshisi, udali, amakinati, nophizi yikona okudliwa kakhulu emhlabeni wonke izinhlobo ze-legumeezimbalwa zazo.

Uhlu Lwezidudla

Kuvame ukuba nokudideka ngokuthi yikuphi ukudla okuwela esigabeni semidumba. 

Ngokwesibonelo, Ingabe ubhontshisi oluhlaza uyindumba? Ingabe i-peas legumes? Ingabe udali lungumdumba? 

ugaye Nalu uhlu lokudla okuvame ukusetshenziswa okuhlukaniswe ngokuthi:

- Ubhontshisi

– Ubhontshisi wesoya

- Obhontshisi abaluhlaza okotshani

– Izinso ubhontshisi

- Izigxobo

– Adzuki ubhontshisi

– ubhontshisi

– ubhontshisi omnyama

– ubhontshisi we-navy

– Ubhontshisi obomvu

- Uphizi

– inkomo

- I-Clover

- I-Lentil

- Iphizi

- Amantongomane

Amantongomane Ungase uzibuze ukuthi kungani ikulolu hlu. Lokhu kungenxa yokuthi, ngokungafani nezinye izinhlobo zamantongomane, amantongomane akhula ngaphansi komhlaba futhi UFabaceae Ingowomndeni wezitshalo.

Ngokuvamile umdumba Nakuba lihlukaniswa njengenati, lisebenza njengenati.

Inani Lokudla Kwemifino

Ubhontshisi, udali kanye nophizi yizigaba eziyinhloko zemifino futhi zonke ziyefana uma kuziwa ekudleni kwazo.

ugaye Ngaphandle kokucebile kukho kokubili amaprotheni kanye ne-fiber, futhi igcwele amavithamini namaminerali. Iningi le-legumes liphezulu kuma-micronutrients njenge-folate, insimbi, i-magnesium, i-phosphorus, i-manganese ne-potassium.

Eminye futhi iqukethe ithusi, i-zinc, i-calcium, amavithamini B kanye ne-selenium.

Isibonelo, inkomishi eyodwa ye-lentile inikeza amaphesenti angu-90 wesidingo sakho sansuku zonke se-folate kanye namaphesenti angu-37 wezidingo zakho zensimbi ngosuku.

Ezinye izinhlobo zikabhontshisi nazo ziyimithombo emihle yama-antioxidants. Isibonelo, ubhontshisi omnyama, ubhontshisi obomvu, ubhontshisi wezinso uqukethe ama-anthocyanins; lezi zinhlanganisela ziyizinhlanganisela ezifanayo ezitholakala ekudleni okumnyama njengamajikijolo, iklabishi elibomvu kanye nesitshalo seqanda.

Ngakho-ke, imidumba ihlangabezana cishe nazo zonke izidingo zomsoco zomzimba. 

Yiziphi Izinzuzo Zokudla Okusanhlamvu?

Amaprotheni amaningi

Imifino eminingi iqukethe inani elanele lama-amino acid kanye amaprotheni asekelwe esitshalweniIngenye yemithombo engcono kakhulu.

Isibonelo, inkomishi eyodwa yokuphakela uphizi nobhontshisi iqukethe amagremu ayi-15 wamaprotheni.

Amaprotheni athathwa njengengxenye ebaluleke kakhulu yokudla futhi adlala indima ebalulekile ekusebenzeni kwamaselula nokukhula kwemisipha.

Ngoba, okusanhlamvu ibaluleka ikakhulukazi ekudleni kwe-vegan kanye nemifino futhi isetshenziswa njengomthombo oyinhloko wamaprotheni kulaba bantu.

Ukudla amaprotheni anele kucindezela isifiso sokudla, kunikeza ukusutha; Ngenxa yalezi zici, kuyasiza ukunciphisa umzimba.

Ibhalansisa ushukela wegazi

Ucwaningo olulodwa lwabheka ukudla kwabantu abangu-2.027 kanye ukusetshenziswa kwemidumbaithole ukuthi i-min ixhumene namazinga aphansi kashukela egazini. 

Lokhu kungenxa yokuthi, okusanhlamvuIne-fiber ephezulu, esiza ukulawula amazinga kashukela egazini ngokunciphisa ukumuncwa kukashukela egazini. 

I-fiber iphinde ithuthukise amandla okusebenzisa i-insulin, i-hormone ebhekele ukuthutha ushukela usuka egazini uye kumaseli, ngempumelelo kakhudlwana.

Imidumba isiza ukwehlisa isisindo

ugayeNgenxa yokuqukethwe kwayo kwamaprotheni kanye ne-fiber, ingasiza ekunciphiseni isisindo. I-fiber ihamba kancane kakhulu emgudwini wokugaya ukudla, enganciphisa indlala futhi isekele ukulawula isisindo.

Ngokufanayo, amaprotheni yi-hormone enesibopho sokuvuselela indlala ukusiza ukuphatha ukudla nokudla. ghrelin uzama ukwehlisa izinga labo.

Kuwusizo empilweni yenhliziyo

ugayekunganciphisa izici ezihlukahlukene zengozi yesifo senhliziyo ukusiza ukugcina inhliziyo inempilo futhi iqinile.

Ngokwesibonelo, isifundo esikhulu ukudla okusanhlamvuibonise ukuthi ingakwazi ukwehlisa amazinga e-cholesterol ephelele futhi "embi" ye-LDL, kokubili okuyingxenye ebalulekile yesifo senhliziyo. 

Kungase futhi kusize ukwehlisa i-triglycerides, ukwehlisa umfutho wegazi nokunciphisa izimpawu ezihlukahlukene zokuvuvukala ukusiza impilo yenhliziyo.

kuthuthukisa ukugaya

Nsuku zonke ukudla okusanhlamvuInenzuzo empilweni yokugaya ukudla. Ucwaningo, okusanhlamvu Ucwaningo lubonisa ukuthi ukwandisa ukudla kwakho kwe-fiber ngokudla okufana nalokhu: izilonda zamathumbu, i-diverticulitis, i-hemorrhoids kanye nesifo se-reflux ye-gastroesophageal (GERD) kungasiza ukwelapha nokuvimbela izinkinga ezihlukahlukene. 

Isiza ekuvimbeleni ukuqunjelwa

ugayeLokhu ukudla okune-fiber ephezulu, ngaphezu kokuqukethwe kwakho kwamaprotheni okuhlaba umxhwele, kungasiza ukukhuthaza amazinga e-cholesterol enempilo kanye nempilo yonke yenhliziyo nemithambo yegazi.

Isibonelo, inkomishi eyodwa ye-lentile ephekiwe iqukethe amagremu angu-16 we-fiber.

Uma udla i-fiber, ihamba kancane emgudwini wakho wokugaya ukudla futhi yengeza inqwaba esitulweni ukuyisiza idlule. Lokhu kuyasiza ikakhulukazi uma kukhulunywa ngokuqunjelwa.

Ukwandisa ukudla kwe-fiber kusiza ukuvimbela ukuqunjelwa.

Ingasiza ukulwa nomdlavuza

Okutholakele ocwaningweni olwenziwe ngo-2019, ukusetshenziswa kwemidumba uthole ukwesekwa kokuxhumana phakathi komdlavuza nokuvimbela ukufa ngenxa yomdlavuza. 

Ucwaningo olufanayo luphinde lwathola ukuthi ukudla ubhontshisi njalo kunengozi ephansi yokufa ngenxa yesifo senhliziyo nemithambo yegazi.

Ngokusho kwe-American Cancer Institute, okusanhlamvuku-fiber, isitashi esingazweli kanye nama-phenolic compounds angakwazi ukusekela ukukhula kwamagciwane amathumbu akhuthaza impilo (i-microbiome), asize ukuthuthukisa umsebenzi wokuzivikela komzimba, futhi alwe nomdlavuza nezinye izifo ezingapheli. 

Ubhontshisi unothe nge-fiber futhi ungase uvikele ikakhulukazi kumdlavuza we-colorectal futhi uqukethe ama-antioxidants, amanye asiza ukulwa nomonakalo wama-radical wamahhala.

Yiziphi Izimpawu Ezingezinhle Zemifino?

Antinutrients

ugayeNakuba inezinzuzo eziningi zezempilo, zikhona nezinye izici ezingezinhle okufanele zicatshangelwe.

ugaye Iqukethe “ama-antinutrients,” noma izinhlanganisela ezingase ziphazamise ukumuncwa kwama-micronutrients abalulekile njengensimbi ne-calcium.

ugayeI-antinutrient evame kakhulu etholakala e-U.S. i-phytic acid, indlela yokugcina i-phosphorus etholakala ekudleni okufana nokusanhlamvu, okusanhlamvu, namantongomane.

I-Phytic acid Ingakwazi ukubopha amaminerali athile njengensimbi, i-zinc, i-calcium, i-magnesium ne-manganese futhi ivimbele ukumuncwa kwawo.

Ngokuhamba kwesikhathi lokhu ngokuvamile umdumba Kungabangela ukuntuleka komsoco kubantu abawudlayo. Lesi simo kungenzeka kakhulu sithinte abantu abadla imifino. 

AmaLectin, okusanhlamvuNgolunye uhlobo lwe-antinutrient etholakala ku Ama-lectins amelana nokugayeka kokudla futhi angalimaza ngisho nolwelwesi lomgudu wamathumbu lapho edliwa ngobuningi.

Ngokusebenzisa izindlela zokulungiselela ezifanele okusanhlamvuImiphumela eyingozi yama-antinutrients ekudleni ingancishiswa. Ukucwiliswa emanzini nokubilisa kuphakathi kwalezi zindlela.

Imidumba idinga ukuphekwa

Iningi umdumba uhlobo luphephile ukusetshenziswa futhi ngokuvamile alufaki ingozi yezempilo. Kodwa ukudla ubhontshisi oluhlaza noma ongaphekiwe kungaba yingozi kakhulu.

ikakhulukazi ubhontshisi wezinsoiqukethe i-phytohemagglutinin, uhlobo lwe-lectin olunobuthi uma isetshenziswe ngobuningi. Izigameko zobuthi be-phytohemagglutinin zibikwe ngenxa yokudla ubhontshisi wezinso oluhlaza noma ongaphekiwe.

Ukupheka ubhontshisi wezinso kunciphisa i-phytohemagglutinin futhi kususe izici zayo ezinobuthi. 

i-allergies

Njengoba imidumba iqukethe ama-carbohydrate amaningi, abanesifo sikashukela kufanele bawadle ngokulinganisela nangokuqapha.

Ukuze uthole ukudla okunokulinganisela, okuqinisa ushukela wegazi okusanhlamvuIbhanqa nemifino engeyona isitashi, izithelo ezine-GI ephansi, kanye nemithombo yamaprotheni engenawo amandla.

Abanye abantu bangase bangezwani nezinhlobo ezithile zemifino. Isibonelo, amantongomane ayinsalela evamile futhi angabangela izimpawu ezinjengokubhodla, ukukhwehlela kanye nokucinana emphinjeni.

okusanhlamvu Uma uhlangabezana nanoma yiziphi izimpawu ezimbi ngemva kokudla, yeka ukudla futhi uthintane nodokotela ngokushesha.

Imifino Ephakeme Ngamaprotheni

Uphizi

UphiziIwumthombo omuhle kakhulu we-fiber namaprotheni.

Izifundo eziningi zesayensi, njenge-chickpeas okusanhlamvuibonise lokho kungasiza ekunciphiseni isisindo, izici eziyingozi zesifo senhliziyo, kanye namazinga okungenzeka abe sengozini yomdlavuza, ikakhulukazi uma esikhundleni senyama ebomvu ekudleni.

Okuqukethwe okunomsoco kwenkomishi eyodwa (amagremu angu-164) kaphizi ophekiwe kungokulandelayo:

Amakhalori: 269

Amaprotheni: 14.5 gram

I-fiber: 12.5 amagremu

I-Folate (uvithamini B9): 71% we-RDI

IManganese: 84% we-RDI

Ithusi: 29% ye-RDI

Insimbi: 26% we-RDI

Ama-chickpeas anenzuzo ikakhulukazi ekwehliseni ushukela wegazi nasekuthuthukiseni ukuzwela kwe-insulin uma kuqhathaniswa nokunye ukudla okune-carb ephezulu.

Ocwaningweni olwenziwa kwabesifazane abangu-19, labo abadla ukudla okunamagremu angu-50 kaphizi babenoshukela egazini kanye namazinga e-insulin aphansi kakhulu kunalabo abadle isinkwa esimhlophe esilinganayo noma okunye ukudla okuqukethe ukolweni.

Ngokufanayo, olunye ucwaningo kubantu abangama-45 lubonise ukuthi ukudla amagremu angama-12 kaphizi ngesonto amasonto ayi-728 kwehlisa kakhulu amazinga e-insulin.

Ukudla ama-chickpeas nakho kungakhuphula amazinga e-cholesterol egazini.

Olunye ucwaningo luye lwabonisa ukuthi ama-chickpeas anganciphisa kokubili i-cholesterol ephelele kanye ne-cholesterol "embi" ye-low-density lipoprotein (LDL), okuyizici eziyingozi zesifo senhliziyo.

Amabhaktheriya anenzuzo emathunjini adlala indima ebalulekile ezicini eziningi zempilo, yingakho ukudla ukudla okune-fiber-friendly kuzuzisa kakhulu.

Ucwaningo oluningi luye lwabonisa ukuthi ukudla ama-chickpeas kungasiza ukuthuthukisa ukusebenza kwamathumbu nokunciphisa inani lama-bacteria amabi emathunjini.

I-Lentil

I-Lentil, umthombo wamaprotheni emifino; Kuwukudla okubalulekile kwamasobho namasaladi. Iphinde ibe nezinzuzo ezithile zezempilo.

Okuqukethwe okunomsoco kwenkomishi eyodwa (amagremu angu-198) yama-lentile aphekiwe imi kanje:

Amakhalori: 230

Amaprotheni: 17.9 gram

I-fiber: 15.6 amagremu

I-Folate (uvithamini B9): 90% we-RDI

IManganese: 49% we-RDI

Ithusi: 29% ye-RDI

I-Thiamine (uvithamini B1): 22% we-RDI

Ngokufanayo nama-chickpeas, ama-lentils angasiza ekuqiniseni ushukela wegazi uma kuqhathaniswa nokunye ukudla.

Ocwaningweni olwenziwa emadodeni angama-24, labo abanikezwe i-pasta ene-lentil kanye nesoso katamatisi badla kancane kakhulu ngesikhathi sokudla futhi babenezinga eliphansi likashukela egazini kunalabo abadle ukudla okufanayo ngaphandle kwamalentile.

Lezi zinzuzo zingaba ngenxa yemiphumela ye-lentils emathunjini.

Olunye ucwaningo luye lwabonisa ukuthi ama-lentile angasiza ekugayeni futhi avimbele ukukhuphuka kukashukela egazini, okunomthelela empilweni yamathumbu ngokuthuthukisa ukusebenza kwamathumbu kanye nokunciphisa izinga isisu esiphuma ngaso.

Bezelye

Eyodwa kuphizi uhlobo lwendumbafuthi kunezinhlobo ezahlukene. Okuqukethwe okunomsoco wenkomishi eyodwa (amagremu angu-160) kaphizi ophekiwe kungokulandelayo:

Amakhalori: 125

Amaprotheni: 8,2 gram

I-fiber: 8.8 amagremu

I-Folate (uvithamini B9): 24% we-RDI

IManganese: 22% we-RDI

I-Vitamin K: 48% we-RDI

I-Thiamine (uvithamini B1): 30% we-RDI

abanye abaningi umdumba Njengophizi, uphizi ungumthombo omuhle kakhulu we-fiber namaprotheni. Ucwaningo oluningi luye lwabonisa ukuthi i-pea fiber inenani lezinzuzo zezempilo.

Olunye ucwaningo olwenziwa kubantu abangu-23 ababekhuluphele ngokweqile futhi bene-cholesterol ephezulu badla amagremu angu-28 kafulawa wephizi ngosuku izinsuku ezingu-50, futhi bathola ukuncipha okukhulu kokumelana ne-insulin namafutha esiswini uma kuqhathaniswa nofulawa kakolweni.

Ufulawa wephizi kanye ne-pea fiber kubonise izinzuzo ezifanayo kwezinye izifundo ngokunciphisa ukukhuphuka kwe-insulin noshukela wegazi ngemva kokudla, ukwehlisa i-triglycerides yegazi nokwandisa imizwa yokusutha.

I-pea fiber nayo ingathuthukisa impilo yamathumbu, njengoba i-fiber idla amagciwane anempilo emathunjini. Olunye ucwaningo lwabonisa ukuthi kungandisa imvamisa yezihlalo futhi kunciphise ukusetshenziswa kwe-laxative kubantu asebekhulile.

NasemathunjiniI-Lactobacilli ve I-Bifidobacteria Kungasiza futhi ukukhula kwamagciwane anempilo, njenge Lawa mabhaktheriya akhiqiza i-short-chain fatty acids esiza ukukhuthaza impilo yamathumbu.

Ubhontshisi wezinso

ubhontshisi wezinso esetshenziswa kakhulu okusanhlamvuIngenye ehamba phambili futhi ivame ukudliwa nelayisi. Inezinzuzo ezithile zezempilo.

Okuqukethwe okunomsoco wenkomishi eyodwa (256 amagremu) kabhontshisi wezinso ophekiwe:

Amakhalori: 215

Amaprotheni: 13.4 gram

I-fiber: 13,6 amagremu

I-Folate (uvithamini B9): 23% we-RDI

IManganese: 22% we-RDI

I-Thiamine (uvithamini B1): 20% we-RDI

Ithusi: 17% we-RDI

Insimbi: 17% ye-RDI

Ukudla okunothe nge-fiber, njengobhontshisi wezinso, kubambezela ukudlula kukashukela egazini futhi ngenxa yalokho kungasiza ukwehlisa amazinga kashukela egazini.

Ucwaningo olwenziwa kubantu abangu-2 abanesifo sikashukela sohlobo 17 lwathola ukuthi ukudla ubhontshisi wezinso kwehlisa kakhulu izinga likashukela egazini uma kuqhathaniswa nerayisi kuphela.

Kanye noshukela ophezulu wegazi, ukuzuza kwesisindo kuyingozi engozini yesifo sikashukela kanye nesifo se-metabolic, kodwa ubhontshisi wezinso unamandla okunciphisa lezi zici eziyingozi.

Ubhontshisi wesoya

AmaSoyawuhlobo lwe-legume oluvame ukudliwa e-Asia. Inezinzuzo ezihlukene zezempilo.

Umsoco wenkomishi eyodwa (amagremu angu-172) kabhontshisi wesoya ophekiwe umi kanje:

Amakhalori: 298

Amaprotheni: 28.6 gram

I-fiber: 10,3 amagremu

IManganese: 71% we-RDI

Insimbi: 49% we-RDI

I-Phosphorus: 42% ye-RDI

I-Vitamin K: 41% we-RDI

I-Riboflavin (uvithamini B2): 29% we-RDI

I-Folate (uvithamini B9): 23% we-RDI

Ngaphezu kwalezi zakhi, ubhontshisi wesoya unamazinga aphezulu e-antioxidant abizwa ngokuthi ama-isoflavones, anesibopho sezinzuzo eziningi zezempilo.

Kunobufakazi obuningi bokuthi ama-isoflavone akubhontshisi wesoya anciphisa ingozi yomdlavuza.

Kodwa-ke, eziningi zalezi zifundo bezibhekisisa, okusho ukuthi ukudla kwabahlanganyeli bekungalawulwa, ngakho kungase kube nezinye izici ezithinta ingozi yomdlavuza.

Ucwaningo olukhulu oluhlanganisa imiphumela yolunye ucwaningo lwe-21 lwathola ukuthi ukudla amanani aphezulu kabhontshisi wesoya kwakuxhunyaniswa nengozi ephansi ye-15% yesisu kanye nezinye izinhlobo zomdlavuza wamathumbu. Ubhontshisi wesoya wawubonakala uphumelela ngokukhethekile kwabesifazane.

Olunye ucwaningo lwathola imiphumela efanayo kabhontshisi wesoya kumdlavuza webele. Nokho, lo mphumela ubumncane kakhulu futhi imiphumela ayicacile.

Eziningi zalezi zinzuzo zingabangelwa ukuthi isoflavone ye-soy i-phytoestrogens. Lokhu kusho ukuthi bangakwazi ukulingisa umphumela we-estrogen emzimbeni, ovame ukuncipha ngesikhathi sokunqamuka kokuya esikhathini.

Ucwaningo olukhulu lwabesifazane abangu-403 besikhathi sokunqamuka kokuya esikhathini bathola ukuthi ukuthatha ama-isoflavone iminyaka emibili kuguqula kakhulu ukuncipha kwamathambo okwenzeka ngesikhathi sokunqamuka kokuya esikhathini, kanye ne-calcium novithamini D.

Amaprotheni e-soy nama-soy phytoestrogens angasiza ekunciphiseni izici eziningi eziyingozi zesifo senhliziyo, okuhlanganisa umfutho wegazi kanye ne-cholesterol yegazi.

Ikinati

Uma sikhuluma ngobuchwepheshe, amantongomane awawona amantongomane. umdumba kuhlukaniswa njenge.

AmantongomaneIwumthombo omuhle wamafutha e-monounsaturated, amafutha e-polyunsaturated, amaprotheni namavithamini B.

Okuqukethwe okunomsoco wamagremu angama-73 amantongomane kumi kanje:

Amakhalori: 427

Amaprotheni: 17,3 gram

I-fiber: 5,9 amagremu

Amafutha agcwele: 5 amagremu

IManganese: 76% we-RDI

I-Niacin: 50% we-RDI

I-Magnesium: 32% we-RDI

I-Folate (uvithamini B9): 27% we-RDI

I-Vitamin E: 25% we-RDI

I-Thiamine (uvithamini B1): 22% we-RDI

Ngenxa yokuqukethwe kwawo okuphezulu kwamafutha e-monounsaturated, amantongomane anenani lezinzuzo zezempilo.

Ucwaningo oluningi olukhulu lokuhlola luye lwathola ukuthi ukudla amantongomane kwehlisa ingozi yokufa ngenxa yezimbangela eziningi ezahlukene, kuhlanganise nesifo senhliziyo, unhlangothi, umdlavuza nesifo sikashukela.

Olunye ucwaningo luye lwahlola umphumela wamantongomane ku-cholesterol yegazi.

Ucwaningo lwabesifazane abane-cholesterol ephezulu yegazi bathola ukuthi labo abadla amantongomane ekudleni okunamafutha aphansi izinyanga eziyisithupha babene-cholesterol ephelele ephansi kanye ne-cholesterol "embi" ye-LDL ephansi uma kuqhathaniswa nokudla okunamafutha aphansi.

Iyiphi imidumba othanda ukuyidla? Uyipheka kanjani imidumba? Uyamanzi noma uyabilisa?