Kuyini Uphizi, Mangaki Amakhalori? Inani Lokudla Okunempilo Nezinzuzo

BezelyeKuyimifino enomsoco. Iqukethe inani elikhulu le-fiber nama-antioxidants. Ucwaningo lukhombisa ukuthi ivikela ezifweni ezithile ezingamahlalakhona, njengesifo senhliziyo nomdlavuza.

Kodwa-ke, kukhona nokukhathazeka ngokuthi ama-peas ayingozi futhi abangela ukuqunjelwa ngenxa ye-antinutrients equkethe. 

ngezansi "Ziyini izinzuzo zikaphizi", "Yimaphi amavithamini aqukethe uphizi", "Ingabe kukhona ukulimala kuphizi" imibuzo izophendulwa.

Yini Ama-Peas?

Bezelye "I-Pisum sativum” yizinhlamvu ezikhiqizwa isitshalo. Sekungamakhulu eminyaka iyingxenye yokudla komuntu futhi isetshenziswa emhlabeni wonke.

Bezelyeakuyona imifino. Iyingxenye yomndeni we-legume, ohlanganisa izitshalo ezinembewu kuzo. Udali, uphizi, ubhontshisi namantongomane nawo ayimidumba.

Nokho, ithengiswa njengemifino. BezelyeUngayithola ikwifomu eqandisiwe, entsha noma ekheniwe.

Ngenxa yokuthi igcwele ama-carbohydrate ayinkimbinkimbi abizwa ngokuthi isitashi, ibhekwa njengemifino enesitashi kanye namazambane, ummbila, nezucchini.

Iyiphi I-Vitamin Eku-Peas?

Le mifino inephrofayili emangalisayo yezakhi. Okuqukethwe kwayo kwekhalori kuphansi impela, ngamagremu ayi-170 aqukethe amakholori angama-62 kuphela.

Cishe u-70% walawo makhalori kkusuka kuma-carbohydrate, okunye kunikezwa amaprotheni kanye nenani elincane lamafutha. Futhi iqukethe wonke amavithamini namaminerali esiwadingayo, kanye nenani elikhulu le-fiber.

170 amagremu we-peas Okuqukethwe wumsoco kungokulandelayo:

Amakhalori: 62

Ama-carbohydrate: 11 g

I-fiber: 4 amagremu

Amaprotheni: 4 gram

I-Vitamin A: 34% we-RDI

I-Vitamin K: 24% we-RDI

I-Vitamin C: 13% we-RDI

I-Thiamine: 15% we-RDI

I-Folate: i-12% ye-RDI

IManganese: 11% we-RDI

Insimbi: 7% ye-RDI

I-Phosphorus: 6% ye-RDI 

Okuhlukanisa le mifino kweminye imifino ukuthi iqukethe amaprotheni amaningi. Ngokwesibonelo, 170 amagremu inani lamaprotheni e-pea Izaqathi eziphekiwe zinegremu elilodwa kuphela lamaprotheni.

i-polyphenol Futhi inothile ngama-antioxidants, futhi yilezi zinhlanganisela zezitshalo ezinesibopho sezinzuzo zayo zezempilo ezingase zibe khona.

Yiziphi Izinzuzo Zophizi?

Ikugcina ugcwele njengoba iwumthombo wamaprotheni

uphizi oluhlaza, omunye wemithombo engcono kakhulu yamaprotheni asekelwe esitshalweni Kungenye yokudla okungcono kakhulu futhi kusiza ukukugcina ugcwele isikhathi eside kanye nenani eliphezulu le-fiber. 

Ukudla amaprotheni kwandisa amazinga amahomoni athile anciphisa isifiso sokudla. Amaprotheni asebenza ne-fiber ukunciphisa ukugaya futhi anikeze umuzwa wokugcwala.

Ukudla amaprotheni nefayibha eyanele kwehlisa ngokuzenzakalelayo inani lamakhalori asetshenziswa usuku lonke, kugcina isifiso sokudla silawulwa.

BezelyeOkuqukethwe kwawo amaprotheni ahlukile kuwenza abe ukukhetha okuhle kakhulu kokudla kulabo abangayidli imikhiqizo yezilwane. Nokho, ukuntuleka kwe-amino acid methionine kubonisa ukuthi akuwona umthombo wamaprotheni ophelele.

Ukudla inani elanele lamaprotheni, amandla emisipha kanye impilo yamathambo kubalulekile ekuthuthukisweni. Iphinde idlale indima ebalulekile ekulahlekelweni kwesisindo nokugcinwa.

Inikeza ukulawula ushukela wegazi

Uphizi, ukulawula ushukela wegazi Inezici ezimbalwa ezingasiza ukuyisekela. Ngokuyinhloko, inenkomba ephansi ye-glycemic (GI); lesi isilinganiso sokuthi ushukela wegazi ukhuphuka ngokushesha kangakanani ngemva kokudla ukudla.

Ukudla ukudla okunenkomba ye-glycemic ephansi kuyasiza ekulinganiseni ushukela wegazi. Ngaphezu kwalokho, uphizi Icebile ku-fiber namaprotheni, okuzuzisa ukulawula ushukela wegazi.

Lokhu kungenxa yokuthi i-fiber ibambezela izinga lokumuncwa kwama-carbohydrate, okuholela ekwenyukeni kancane kancane, okuzinzile kumazinga kashukela egazini kunokunyuka okungazelelwe. 

Ngaphezu kwalokho, ezinye izifundo zithole ukuthi ukudla ukudla okunamaprotheni amaningi kungaba yinzuzo ekulinganiseni amazinga kashukela egazini kubantu abanesifo sikashukela sohlobo 2.

BezelyeUmthelela wawo kushukela wegazi waziwa ngokunciphisa ingozi yezifo ezihlukahlukene, kuhlanganise nesifo sikashukela nesifo senhliziyo.

I-fiber ku-peas inenzuzo ekugayeni ukudla

Bezelyeiqukethe inani elimangalisayo le-fiber, eyaziwa ukuthi inikeza izinzuzo eziningi empilweni yokugaya. Okokuqala, i-fiber yondla amagciwane anobungane emathunjini futhi ngaleyo ndlela ivimbele ukukhula kwamagciwane angenampilo.

Lesi yisifo samathumbu esivuvukalayo, i-irritable bowel syndrome futhi kunciphisa ingozi yokuthuthukisa izimo ezithile zesisu njengomdlavuza wekoloni.

BezelyeIningi le-fiber ekulo ayincibiliki, okungukuthi, ayixubani namanzi, isebenza njenge "satiety substance" ohlelweni lokugaya ukudla. Lokhu kwenezela isisindo esitulweni, kusize ukudla kanye nemfucuza ukuthi idlule emgudwini wokugaya ukudla ngokushesha.

Ivikela ezifweni ezithile ezingamahlalakhona

Ama-peas anezakhiwo eziningana ezingasiza ekuvimbeleni izifo eziningana ezingapheli.

Isifo senhliziyo

uphizi, i-magnesium, i-potassium futhi iqukethe amaminerali anempilo enhle njenge-calcium. Lezi zakhi zisiza ekuvimbeleni umfutho wegazi ophakeme, okuyisici esiyingozi esikhulu senhliziyo.

Iphinde ibe nomthelela omuhle empilweni yenhliziyo. Bezelye kanye nemifino, ngenxa yokuqukethwe kwayo okuphezulu kwe-fiber, yehlisa i-cholesterol ephelele kanye ne-cholesterol "embi" ye-LDL.

BezelyeFuthi iqukethe ama-flavonols ama-antioxidant, ama-carotenoid, kanye novithamini C, aziwa ngokuthi anciphisa amathuba okuba nesifo senhliziyo nesifo sohlangothi ngenxa yekhono lawo lokuvimbela ukulimala kwamangqamuzana.

Umdlavuza

Njalo ukudla uphiziInciphisa ingozi yomdlavuza ngenxa yokuqukethwe kwayo kwe-antioxidant kanye nekhono lokunciphisa ukuvuvukala emzimbeni.

Futhi iqukethe izinhlanganisela zezitshalo ezibizwa ngokuthi ama-saponins, aziwa ukuthi anemiphumela yokulwa nomdlavuza.

Ucwaningo oluhlukahlukene lubonise ukuthi ama-saponins angasiza ekuvimbeleni izinhlobo ezahlukene zomdlavuza futhi abe namandla okuvimbela ukukhula kwesimila.

Ngaphezu kwalokho, kungase kube usizo ikakhulukazi ekunciphiseni ingozi yomdlavuza wendlala yesinye. vitamin K Ibuye inothe ngemisoco ehlukahlukene eyaziwa ngamandla ayo okunciphisa ingozi yomdlavuza, okuhlanganisa

Isifo sikashukela

BezelyeInezici eziningana ezaziwa ngokusiza ukulawula ushukela wegazi, okuyisici esibalulekile ekuvimbeleni nasekulawuleni isifo sikashukela.

I-fiber namaprotheni kuvimbela amazinga kashukela egazini ukuthi akhuphuke ngokushesha futhi kusiza ukugcina isifo sikashukela silawulwa. 

Inikeza nenani elihle lamavithamini e-magnesium no-B, ngaphezu kwamavithamini K, A no-C. Zonke lezi zakhi zomsoco ziyaziwa ukuthi zisiza ukunciphisa ingozi yesifo sikashukela.

Iyini ingozi yamaphizi?

Iqukethe i-anti-nutrients

Bezelye Naphezu kwensada yemisoco ekhona kuyo, iphinde ibe ne-anti-nutrients. 

Lezi yizinto ezitholakala ekudleni okufana nemifino kanye nezinhlamvu ezingaphazamisa ukugaya kanye nokumuncwa kwamaminerali.

Nakuba ngokuvamile bengenandaba nabantu abanempilo, imiphumela yezempilo kufanele futhi ikhunjulwe. 

ukungondleki kahle kungenzeka ukuthi zithinte abantu abasengozini. Ama-anti-nutrients amabili abaluleke kakhulu atholakala kuphizi yilezi:

I-Phytic acid

Ingaphazamisa ukumuncwa kwamaminerali afana nensimbi, i-calcium, i-zinc ne-magnesium. 

AmaLectin

Ingaphazamisa ukumuncwa kwezakhi ezihambisana nezimpawu ezifana negesi nokuqunjelwa.  

Amazinga alawa ma-anti-nutrients uphiziFuthi iphansi kunezinye izidumba, ngakho ayibangeli izinkinga eziningi kakhulu. 

Kungabangela ukuqunjelwa

Njengamanye ama-legumes, ama-peas aluhlaza ukuqunjelwakungabangela isisu kanye negesi. Le miphumela ingase ibe ngenxa yezizathu eziningana; enye yazo okuqukethwe kwama-FODMAP - i-oligo-, i-di-, i-mono-saccharides nama-polyols.

Kuyiqembu lama-carbohydrate aphunyuka ekugayekeni abese evutshelwa amagciwane emathunjini akhiqiza igesi njengomkhiqizo.

Futhi, uphizi ama-lectin okuhambisana nokuqunjelwa kanye nezinye izimpawu zokugaya ukudla. Nakuba ama-lectins engatholakali ngamanani aphezulu, angabangela izinkinga kwabanye abantu, ikakhulukazi uma eyingxenye ebalulekile yokudla.

Ngenxa yalokho;

BezelyeInothile ngezakhi, i-fiber kanye nama-antioxidants futhi inezakhiwo ezinganciphisa ingozi yezifo eziningi.

Kodwa-ke, iqukethe i-anti-nutrients engaphazamisa ukumuncwa kwezinye izakhi futhi ibangele izinkinga zesistimu yokugaya.