Yiziphi Izinzuzo Zobhontshisi Obanzi? Izinzuzo Ezihlaba umxhwele Ezincane Ezaziwa

Nakuba umhlaba uwazi njengobhontshisi we-fava, njengoba siwazi emabhontjisi ezibanzi Kuyinqolobane yezinhlobonhlobo zamavithamini, amaminerali, i-fiber namaprotheni. 

Bezelye nomndeni kabhontshisi emabhontjisi ezibanzi Ingenye yokudla okudliwa kakhulu emhlabeni ngenxa yokuqukethwe kwamaprotheni okucebile.

Inezinzuzo ezihlaba umxhwele njengokuthuthukisa ukusebenza kwemoto kanye nokuqinisa amasosha omzimba. Kungumsoco obalulekile kwabesifazane abakhulelwe ngenxa yokuqukethwe kwayo okuphezulu kwe-folate. Ayisaphathwa-ke eyokuthi ivimbela izinkinga zomqondo...

Iyini inani lokudla kukabhontshisi obanzi?

Ubhontshisi Obanzi Kuwukudla okunovithamini namaminerali amaningi. Ikakhulukazi, amaprotheni ezitshalo, i-folate namanye amavithamini namaminerali. Iqukethe i-fiber encibilikayo, esiza ukugaya futhi yehlise i-cholesterol.

Inkomishi eyodwa (amagremu angu-170) iphekiwe ubhontshisi Okuqukethwe wumsoco kungokulandelayo: 

• ikhalori kabhontshisi obanziOkuqukethwe kwekhalori: 187 kcal
• Ama-carbohydrate: 33 g
• Amafutha: ngaphansi kwe-1 igremu
• Amaprotheni: 13 gram
• I-fiber: 9 amagremu
• I-Folate: 40% Wevelu Yansuku zonke (DV)
• IManganese: 36% we-DV
• Ithusi: 22% we-DV
• I-Phosphorus: 21% ye-DV
• I-Magnesium: 18% we-DV
• Insimbi: 14% we-DV
• I-Potassium: 13% we-DV
• I-Thiamine (uvithamini B1) ne-zinc: 11% we-DV

Ngaphezu kwalokho, wonke amanye amavithamini B, i-calcium kanye selenium inikeza.

Yiziphi Izinzuzo Zobhontshisi Obanzi? 

Isifo sikaParkinson

• Ubhontshisi Obanzi Inothile nge-levodopa (L-dopa), umzimba oyiguqulela ku-neurotransmitter dopamine.
• Isifo sikaParkinson sibangela ukufa kwamangqamuzana obuchopho akhiqiza i-dopamine. Lokhu kubangela ukundindizela, izinkinga zokusebenza kwemoto, nobunzima bokuhamba. Lezi zimpawu ngokuvamile zelashwa ngemithi equkethe i-L-dopa.
• Nakuba kukhona ucwaningo olulinganiselwe, njalo udle ubhontshisi obanziIsebenza ngempumelelo ekwehliseni izimpawu zesifo sikaParkinson.

Ukuvimbela ukukhubazeka kokuzalwa

• pods okuqukethwe okuphezulu kwe-folate.
• I-Folate isakhi esisekela ukukhula komntwana esibelethweni.
• I-Folate idlala indima ebalulekile ekwakheni amaseli nezitho. 
• Omama abakhulelwe badinga i-folate eyengeziwe ukuze banciphise ukukhubazeka kwe-neural tube nezinkinga ngokukhula kobuchopho bomntwana nomgogodla.
• I-gram ye-170 ubhontshisi Uma kubhekwa ukuthi ihlangabezana nama-40% yenani lansuku zonke le-folate, imifino abesifazane abakhulelwe Kuvele kuyilungele. 

Umonakalo omkhulu wamahhala

• I-Manganese inezindawo zokulwa ne-antioxidant ezisusa ama-radicals mahhala emzimbeni womuntu. 
• Ama-radicals wamahhala adala ukulimala kwamaseli, okuholela ekuthuthukisweni komdlavuza nezinye izifo ezingapheli. 
• Ubhontshisi Obanzi Ukudla ukudla okunothe nge-manganese, njenge

ukuqinisa amasosha omzimba

• Njalo udle ubhontshisi obanzikuqinisa amasosha omzimba. Ikakhulukazi, icebile kuma-compounds ahlinzeka ngomsebenzi we-antioxidant.
• ubhontshisi obanzi, i-antioxidant enamandla kumaseli womuntu i-glutathioneYandisa amandla kafulawa futhi iqukethe izinhlanganisela ezibambezela ukuguga kwamaselula.

Izinzuzo zezempilo zamathambo

• Ubhontshisi Obanzi manganese kanye Ithusi ecebile ngokwemibandela Lezi zakhi ezimbili zibaluleke kakhulu empilweni yamathambo.
• Nge-calcium ne-zinc manganese kanye nethusi kuvimbela ukulahleka kwamathambo kwabesifazane asebekhulile abanempilo.

ukuvimbela i-anemia

• Ubhontshisi Obanzi Inothe ngensimbi. dla njalo, izimpawu ze-anemiaiyayinciphisa.
• I-ayoni iyadingeka ukuze kukhiqizwe i-hemoglobin, iphrotheni eyenza amangqamuzana abomvu egazi akwazi ukuthwala umoya-mpilo kuwo wonke umzimba. ukuntula insimbi ukukhathala, isiyezi kanye nokuphefumula, futhi ikakhulukazi i-anemia.
• Kunephuzu okufanele siliphawule lapha. Abantu abanenkinga yofuzo yokushoda kwe-glucose-6-phosphate dehydrogenase emabhontjisi ezibanzi akufanele adle. Ngoba kungaholela enkingeni yegazi ehlukile ebizwa ngokuthi i-hemolytic anemia.

ukwehlisa umfutho wegazi ophakeme

• Ubhontshisi ObanziKukhona nezakhamzimba ezingathuthukisa impilo yenhliziyo. 
• Ngokuqondile, izophumuza imithambo yegazi futhi high blood pressure Iqukethe i-magnesium ne-potassium, engavimbela
• Ubhontshisi Obanzi Ukudla okunye ukudla okunothe nge-magnesium ne-potassium, njenge-magnesium ne-potassium, kwehlisa umfutho wegazi futhi kuthuthukisa impilo yenhliziyo. 

ukwehlisa i-cholesterol

• emaphodini Iningi le-fiber etholakalayo liyancibilika, okusho ukuthi lisiza ukwehlisa i-cholesterol.
• Ifayibha encibilikayo imunca amanzi emathunjini, yenze into efana nejeli futhi ithambise indle, ikhuthaze ukuphuma kwamathumbu.

Inikeza amandla

• Ubhontshisi ObanziAmavithamini B anikeza amandla.
• Ubhontshisi ObanziIwumthombo omuhle wensimbi, edingekayo ukuze umzimba ukhiqize amangqamuzana abomvu egazi kanye neyunithi yamandla i-ATP (adenosine triphosphate). 
• Ukushoda kwe-ayoni kukwenza uzizwe ukhathele.

Ukuthuthukisa ikhwalithi yokulala

• i-tryptophan Inomphumela wokulalisa ohlinzeka ngokulala. 
• Ukuqwasha kubangela izinkinga zenkumbulo, ukunganaki, ukucindezeleka, ukukhuluphala, ubuhlungu bemisipha. 
• Ubhontshisi ObanziIdlala indima ekuthuthukiseni izinga lokulala njengoba iwumthombo we-tryptophan.

Ingabe buthaka ubhontshisi?

• I-gram ye-170 ama-calories kubhontshisi obanzi ibe 187. Inikeza amagremu angu-13 amaprotheni namagremu angu-9 we-fiber. 
• Labo abadla amaprotheni acebile kanye ne-fiber banomuzwa okhulayo wokusutha futhi bathathe ama-calories ambalwa. 
• Zonke lezi zici ziyasebenza ekulahlekelweni kwesisindo.

Iyini ingozi kabhontshisi obanzi?

• Ukushoda kwe-Vitamin B6: Ubhontshisi Obanzikungabangela ukucindezeleka uma kusetshenziswe ngokweqile. Lokhu kungenxa yokuba khona kwe-L-dopa, okuthi nakuba kunenzuzo empilweni, kungabangela ukuntuleka kwevithamini B6 uma ithathwa ngokweqile.
• Ukusebenzisana kwezidakamizwa: Ingasebenzisana neminye imithi. Labo abaphuza imithi yokucindezeleka kufanele bafune umbono kadokotela ngale ndaba.
• Ukushoda kwe-G6PD: Labo abanokuntuleka kwe-G6PD emabhontjisi ezibanzi akufanele adle.
• I-Allergy: ubhontshisi obanzi, Kungabangela ukungezwani komzimba kwabanye abantu.