Izinzuzo, Inani Lokudla Okunempilo kanye Namakhalori Kabhontshisi Omile

Umngani omkhulu kaPilaf ubhontshisi we-haricotingenye yezinhlobo ezisetshenziswa kakhulu ezweni lethu. Lokhu kungenxa yokuqukethwe kwayo kwamaprotheni amaningi kanye nokuba mnandi.

Ubhontshisi weHaricot ngokuvamile i-legume encane, enombala omhlophe. Inikeza amazinga aphezulu amaprotheni, i-fiber kanye nezinhlanganisela zezitshalo ezinenzuzo. Ngisho nezingane zanamuhla ezithanda ukudla okusheshayo ziyakujabulela ukudla le legume. 

Inani lokudla okunomsoco likabhontshisi owomile

Ubhontshisi weHaricotZiningi futhi izakhamzimba. Nakuba okuqukethwe kwezakhi kuyahlukahluka, amagremu angu-130 okudla okusemathinini ubhontshisi omisiwe ishadi lokudla okunempilo kanje: 

• Ikhalori: 119
• Amafutha aphelele: 0.5 amagremu
• Ingqikithi yama-carbohydrate: 27 amagremu
• I-fiber: 5 amagremu
• Amaprotheni: 6 gram
• I-Sodium: 19% weReference Daily Intake (RDI)
• I-Potassium: 6% we-RDI
• Insimbi: 8% we-RDI
• I-Magnesium: 8% ye-RDI
• I-Zinc: 26% ye-RDI
• Ithusi: 20% we-RDI
• I-Selenium: 11% we-RDI
• I-Thiamine (uvithamini B1): 10% we-RDI
• I-Vitamin B6: 6% we-RDI 

Ubhontshisi we-Haricott, Ihlinzeka nge-fiber kanye namaprotheni emifino. Futhi iwumthombo omuhle we-thiamine, i-zinc, namavithamini asekela ukukhiqizwa kwamandla, umsebenzi wokuzivikela komzimba, nempilo yegilo. selenium umthombo.

ugaye Iqukethe ama-phytates (izinhlanganisela ezingavimbela ukumuncwa kwamaminerali). Ubhontshisi weHaricot Okuqukethwe kwe-Phytate kuyancishiswa uma kuphekiwe noma kukheniwe.

Legume ama-polyphenols Inikeza izinhlanganisela zezitshalo ezizuzisayo, kufaka phakathi Lokhu kuvimbela ukuvuvukala ngokuvikela amangqamuzana kuma-radicals mahhala.

Kokubili ukulimala kwama-radical mahhala nokuvuvukala kubangela isifo senhliziyo, umdlavuza, nezinye izifo ezingapheli. 

Ingabe ubhontshisi amaprotheni noma ama-carbs?

Ubhontshisi weHaricotiqukethe kokubili amaprotheni nama-carbohydrate. Nokho, njengoba okuqukethwe kwamaprotheni kuyimifino, akufani namaprotheni ezilwane. Ngakho-ke, kunconywa ukupheka ngenyama.

Yiziphi Izinzuzo Zobhontshisi Omile?

Izinzuzo empilweni yamathumbu

• Ubhontshisi weHaricot iqukethe inani elikhulu le-fiber. I-LifIgcina impilo yamathumbu ngokulawula ukunyakaza kwamathumbu.
• I-fiber iphinde yondla amagciwane anenzuzo emathunjini amakhulu. Lokhu kuqinisekisa ingozi encishisiwe yomdlavuza wekoloni.

Yehlisa i-cholesterol

• Ubhontshisi weHaricot, Isifo senhliziyo Yehlisa i-cholesterol ephezulu yegazi, okuyisici esiyingozi sayo

Ibhalansisa ushukela wegazi

• Ubhontshisi weHaricotYehlisa ubungozi besifo sikashukela ngokulinganisa ushukela wegazi ngenxa ye-fiber yayo.

Izinzuzo zempilo yenhliziyo

• I-Triglycerides kanye ne-cholesterol ephezulu enqwabelana egazini yizici eziyingozi zesifo senhliziyo.
• Ubhontshisi weHaricot hem i-triglycerideYehlisa futhi i-cholesterol ephezulu.

Ivikela emdlavuzeni

• Ubhontshisi weHaricotokubangelwa ama-radicals mahhala ukucindezeleka okwenziwe nge-oxidativeKukhona ama-antioxidants alwa nayo. 
• Lawa ma-antioxidants avikela isifo senhliziyo kanye nomdlavuza.

Inzuzo yobuchopho

• Ubhontshisi weHaricotiqukethe izakhamzimba ezizuzisa ubuchopho. 
• Ngenxa yalezi zakhi, ilawula ukusebenza kobuchopho futhi iqinise inkumbulo.

Ivimbela ukutheleleka komgudu womchamo

• Ubhontshisi weHaricot Nakuba kusiza ukuncibilikisa amatshe ezinso, izifo zomgudu womchamoKuyasiza futhi ekwelapheni

Inikeza amandla

• Kusinika amandla esiwadinga kakhulu ezinxushunxushwini zanamuhla. ubhontshisi we-haricot inikeza.
• Insimbi kanye manganese Ngenxa yokuqukethwe kwayo, isinika amandla esiwadinga nsuku zonke.

Izinzuzo zikabhontshisi omisiwe esikhumbeni

• Ubhontshisi weHaricotAma-Antioxidants avikela impilo yesikhumba. 
• I-Ferulic acid ekuqukethe ivimbela ukulimala kwelanga.
• Ivikela umdlavuza wesikhumba ngokuvikela isikhumba emonakalweni welanga namakhemikhali ahlala evezwa.

Ukuncipha kwesisindo ngobhontshisi omisiwe

“Ingabe ubhontshisi omisiwe uyakwenza ukhuluphale?” “Ingabe ubhontshisi omisiwe uba buthaka?” phakathi kwemibuzo ebuziwe. 

• Ubhontshisi weHaricot Inezici eziningi ezingasiza ekunciphiseni isisindo.
• Nakuba inama-kilojoule amaningi, isiza ukuzwa ukubonga okugcwele ngokuqukethwe kwayo kwe-fiber.
• Ukulinganisa ushukela wegazi nakho kuyisici esibalulekile ekulahlekelweni kwesisindo.

Iyini ingozi kabhontshisi omisiwe?

Ngaphandle kokuba ukudla okunempilo imiphumela emibi kabhontshisi owomile ukwazi kukhona futhi…

ushukela ophezulu

• Ubhontshisi weHaricot ngokuvamile iqukethe ushukela. Inani eliqukethe u-20% womkhawulo kashukela wansuku zonke. 
• Lokhu kungase kungabi yinkinga kukodwa, kodwa kuyinkinga kulabo abadla kakhulu ukudla okunoshukela.
• Ukudla ushukela omningi kubangela ukukhuluphala, isifo senhliziyo, uhlobo 2 sikashukela kanye nezinkinga zenkumbulo. 

Okuqukethwe kwe-Lectin

• Ubhontshisi weHaricot njengemifino, i-lectin Iqukethe amaprotheni okuthiwa 
• Uma isetshenziswe ngobuningi, i-lectins ingadala ukugaya, ukulimala kwamathumbu, futhi iphazamise ibhalansi ye-hormone emzimbeni. 
• Ama-lectin ayenziwa angasebenzi lapho ubhontshisi uphekiwe, ngakho-ke okuqukethwe kwe-lectin akuyona into ekhathazayo. 

Ingabe ubhontshisi owomile udala igesi?

• Ubhontshisi weHaricotIqukethe i-fiber kanye namanye ama-carbohydrate agayekayo abiliswe amagciwane emathunjini, okungenzeka abangele ukwakheka kwegesi. 
• Kodwa-ke, ukwakheka kwegesi kuncipha ngokuhamba kwesikhathi kulabo abayisebenzisa njalo. 

Ukungezwani nobhontshisi owomile

• Ukungezwani nobhontshisi owomile Akusona isenzakalo esivame kakhulu. 
• Kwenzeka ngendlela efanayo nezinye izifo zokudla kanye ubhontshisi owomile Ilashwa ngokuyeka ukudla.
• Amantongomaneabangezwani nakho ukungezwani nobhontshisi kungaba njalo. 
• Ukuluma noma ukuluma emlonyeni, ukuqubuka noma ububomvu esikhumbeni, ukuvuvukala, ukuhefuzela, ubuhlungu besisu, amajaqamba, isifo sohudo, ukuhlanza kanye nesiyezi yizimpawu ezingase zihlangabezane nazo uma umuntu engezwani nokudla.